Healthy Protein Cheesecake Recipe

It’s very easy to think that protein and baked goods do not mix. However, you can have your cake and your protein at the same time with this health, protein cheesecake recipe. Protein powder and low-fat dairy products can create a delicious and healthy dessert that will leave you forgetting about the local bakery.

Regular desserts may taste great, but they are not beneficial for your health. Sweets tend to be lacking nutritional benefits and are often times full of detrimental ones — such as sugar, saturated fats and artificial flavorings. Too often individuals find themselves consuming way too many sweets, mainly because they taste great and after often readily available. Consuming too many sugary desserts can lead to an increased risk of diabetes, tooth decay, increased risk of Crohn’s disease, reduced bone strength, increased chances of developing heart disease, cancer and acne as well an increase in bad cholesterol levels. Additionally, sugar can be addicting! Research has shown that sugar can be just as addicting as drugs. The more sugar you consume, the more you are going to want to eat. Foods with sugar, salts and fat play a large role in contributing the obesity epidemic.

On the other hand, a protein-packed dessert can help to:

  • Stimulate muscle protein synthesis, which means stronger and healthier muscles.
  • Keep you feeling full, which can help lower your daily caloric intake. When you are feeling full, you are much less likely to reach for unhealthy, high-calorie snacks.
  • Lose weight easier. Protein increases the amount of calories your body burns when digesting it. This is known as a thermic effect. Protein requires nearly two times the calories required to breakdown carbohydrates.
  • Increase bone density and decrease your risk of developing osteoporosis. Research has shown that increased protein intake is beneficial in keeping bones healthy.

It’s hard to believe that enjoying cheesecake can help you enjoy the benefits of protein. Check out the recipe below we found on Builtlean.com.

What You’ll Need:

  • 12oz cup Fat Free Cream Cheese
  • 10 oz Plain Greek Yogurt
  • 1/4 cup of Milk
  • 1.5 scoop of  Whey Protein Powder in Vanilla
  • 1 tsp of Vanilla Extract
  • Dash of Salt

What You Do:

  • Preheat oven to 325°
  • Soften cream cheese in a large mixing bowl by pressing down with a spoon.
  • Add eggs and stevia and mix using an electric mixer.
  • Add the rest of the ingredients and continue mixing for 2-3 min.
  • Pour in baking pan  (6″ pan works best) lined with parchment paper.
  • Bake at 325 for 25 min then turn down the oven to 200 and continue baking for an additional hour.
  • Let cool in the fridge for 4-5 hours
  • Enjoy!

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Know the Warning Signs: 5 Signs You Should be Consuming More Protein

Protein is important to your health. If you do not consume enough protein, your body suffers. Proteins are the body’s main building blocks. They are important in making skin, muscles, organs and tendons. Proteins are also necessary in making neurotransmitters, enzymes, neurotransmitters and more. Without protein, your life would simply not be the same.

Here are 5 signs that your body is not getting the protein it needs to function properly:

  1. Do you crave a lot of sweets? If you suddenly develop a sweet tooth and you never feel like you’ve had enough to eat, you are likely low on protein. One important function of protein is to keep your blood sugar levels steady. When you are lacking protein, there is a good chance that you reach for a piece of candy or a cookie as a quick fix. Instead of reaching for an unhealthy fix, consider reaching for a protein smoothie. We offer a variety of protein smoothies including Protein Wealth Fruit Smoothie. This drink is high in protein and will help put an end to your sweet tooth.Protein- nashua nutrition
  2. Have you noticed your hair falling out or thinning? Protein is a key building block for all of the cells in your body — including your hair follicles. Your hair follicles are strong and meant to keep your hair on your head. If you are not getting the appropriate nutrients, you may notice that your hair may start thinning.
  3. Do you feel foggy all of the time? If your brain is feeling foggy, a lack of protein may be to blame. Balanced blood sugar levels are a must for staying focused throughout the day. If you are depriving yourself of protein and your glucose levels are fluctuating, you may have some trouble performing your normal daily tasks; such as staying focused in class or getting those numbers to add up in a report for work. A steady stream of carbohydrates is a must-have to help fuel your brain. Consuming protein with your meals can help to time-release carbohydrates to be used as energy opposed to spikes in your energy levels. If you are looking for a boost in your protein intake throughout the day, consider Proti-Boost.
  4. Do you feel weak? If you know one thing about protein, it’s the fact that protein is a must-have for strong and healthy muscles. If you do not get enough protein, your muscles may begin to shrink overtime.
  5. Do you find yourself feeling sick more often than usual? Protein is a must for a strong immune system. If you catch colds easily, a protein deficiency may be to blame.

How much protein should you be consuming each day? If you are the average person, meaning you aren’t a bodybuilder and do no exercise all that often, it is reasonable to aim for .36 to .6 grams per pound. This means:

  • 56-91 grams/day for the average male.
  • 46-75 grams/day for the average female.

If your job is demanding on your body or you are very active, you are going to need more protein. Endurance athletes need about .5 to .65 grams of protein per pound per day. Older individuals are also in need of more protein. Daily protein intake should be about .45 to .6 grams per pound.

If you suspect a protein deficiency, it is important to talk to your doctor. Keep in mind that a weakened immune system or hair loss may mean something other than a protein deficiency.

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Nashua Nutrition “2015 Best of Nashua” Award Winner

We are excited to announce that Nashua Nutrition won the “2015 best of Nashua” award. The category of the award was for best in weight-loss and bariatric. The Nashua Award program awarded Nashua Nutrition based on its commitment to customer service, and quality.

Best of Nashua Award - Nashua NutritionEach year the Nashua Award Program identifies companies that they believe have achieved exceptional marketing success in the local community and business category. They claim Nashua Nutrition enhances the positive image of small business through their service to the community and customers.

The award program recognizes us as a small business that supports people on their weight-loss journeys by providing supplements and products that work with common diets and eating plans, and patients facing pre or post-operative bariatric surgery.

To read the entire press release click here.

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Your Bariatric Journey: Pre-Bariatric Surgery Diet?

It’s not uncommon to want to enjoy some of your favorite foods and restaurants before undergoing bariatric surgery. However, it is very important to develop a new and healthy relationship with food including practicing portion control and sticking to a mostly good-for-you diet. It is important to remember that bariatric surgery requires you to make dietary changes before and after surgery. While your physician will provide your pre-bariatric surgery guidelines to you, it is important to adopt a healthy, low-calorie diet before your surgery.

A pre-surgery diet provides surgical patients with a large number of benefits including:

  • Reducing the amount of body fat in the abdominal region (including the liver). If your liver is too large, the surgery may have to be rescheduled. Alternatively, an enlarged liver may to having opened-surgery instead of having a laparoscopic procedure. If your stomach and liver are near each other, an enlarged liver can make it more difficult for surgery to be performed.
  • A pre-bariatric diet helps to increase protein intake. By consuming a diet that is high in protein, you can help to preserve and protect your muscle tissues following surgery.
  • Patients on a pre-surgical diet are likely to have improved surgical outcomes and a reduced recovery time. By reducing the amount of fatty triglycerides around the spleen and liver, you are at lower risk for developing post-surgical complications.
  • Eating healthy prior to surgery can help you to prepare for a healthier lifestyle after your procedure. A low-calorie, high-protein diet that is also lower in fat and carbohydrates can help increase favorable results after surgery.

 

Tips for eating a healthy, well-balanced diet:

  • Preparing for bariatric surgery does not mean you have to avoid a special meal (such as a birthday or holiday meal). Enjoy yourself, but opt to consume a protein shake or other low-calories options for your other two meals that day. For a filling meal replacement, consider our Bariatric Advantage High Protein Meal Replacement.
  • Say no to sugar. When baking or making a cup of coffee, you do not necessarily need to add sugar. Consider replacing sugar with cinnamon, honey or applesauce for a healthy variation of some of your favorite treats.
  • Switch up your condiments. Replace mayo with mashed avocado. Swap out your sour cream for greek yogurt; a similar consistency but a much healthier choice.
  • Add cauliflower to your grocery list. Cauliflower can easily take the place of mashed potatoes or rice.
  • Make zucchini noodles. Say no to traditional pasta and make your noodles out of zucchini.

 

Remember, eating healthy does not mean you have to forgo all of your old favorites. With a little creativity and practicing portion control, you can prepare yourself for life after bariatric surgery.

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Walk to a Healthier You!

Today is the 9th annual National Walking Day. For the past 9 years the American Heart Association has claimed the first Wednesday in April as National Walking Day. National Walking Day was created by the American Heart Association’s “My Heart, My Life” initiative to push Americans to adopt a healthier lifestyle.

These are some of the benefits of walking: (source: American Heart Association)

•Improve your blood pressure, blood sugar levels and blood lipid profile
•Reduce your risk of coronary heart disease and stroke
•Maintain your body weight and lower the risk of obesity
•Enhance your mental well-being
•Reduce your risk of osteoporosis
•Reduce your risk of breast and colon cancer

Walking Benefits

Save or pin this infographic on Pinterest, as a constant reminder of the benefits of walking. Start your healthier life today!

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Shutdown, Slim Down: Weight, Sleep and Stress

source: nutriciouslife.org

Answer this question: when was the last time you got a good night’s sleep? Not sure? Would you be surprised to know that many Americans exist in a state of chronic sleep deprivation?

According to Dr. Priyanka Yadav, a sleep medicine specialist at Robert Wood Johnson University Hospital’s Comprehensive Sleep Disorders Center, “An estimated one-third of Americans are sleep-deprived in some way, which is an issue because a lot of important things happen as we sleep.”

Sleep deprivation may be small at first. You skip a REM cycle or two, or miss an hour of sleep here or there. Over time, the number of minutes and hours becomes more pronounced. And don’t even get us started on the quality of that sleep. We’ve all had those mornings where we wake up after a supposed seven or eight hours of sleep, but feel just as tired as we did when we went to bed!

We typically think of the consequences of sleep deprivation as being purely energy-related. That is, a bad case of head fog and relentless afternoon yawn sessions. It’s no secret to doctors and obesity researchers that the number of hours we sleep each night plays a powerful role in our ability to control food intake and maintaining a healthy weight.

Who makes good choices when they’re sleep deprived? No one. While you may not count yourself among the chronically sleep deprived (after all, you don’t look or feel like a member of the Walking Dead), even slight sleep deprivation can take a toll on your emotions – and your waistline. The less you sleep, the more you stress. The more you stress, the more you eat. It’s a vicious, loathsome cycle.

“When you’re sleep-deprived, the frontal cortex of the brain – which controls our ability to plan, problem-solve, and make decisions and naturally blunts the impulse to eat more fatty, carbohydrate-heavy, and caloric foods – is less active,” Dr. Yadav explains.

Think that lack of shuteye is a necessary evil in our go-go-go, 24/7 society? Think again. Too many of the hours we could spend sleeping are wasted on that extra

Netflix episode, or a few “harmless” minutes scrolling through Instagram before bed. If you commit to spending a full 8 hours in bed – without electronics – every night for a week, hopefully you will be well rested come morning.

Are you having trouble falling asleep at night? Try Bell Lifestyle: Sleep and Relax Tea or Bell Life: Sound Sleep. Your mind and your waistline will thank you.

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National Nutrition Month: Plan to Better Health

National Nutrition MonthLet’s be honest, shall we? We all know we could eat better, if we had the time and the motivation. But time is lacking, and it’s hard to get motivated when you’ve made big changes before and experienced less than stellar results. If you’re tired of the vicious yo-yo cycle, you need something more realistic: small, attainable goals that build on each other to produce big results.

In honor of National Nutrition Month, we’ve rounded up our easiest, most effective tips to cut calories, manage cravings, and improve nutritional quality. Because after all, weight loss isn’t just about losing weight – it’s also about improving the nutritional quality of our diets. Try adding one challenge a week. By the end of two months, you’ll have reduced hundreds of calories from your diet and be on the way to a healthier, slimmer you. It won’t be fast weight loss, but stick with it! Yo-yo be gone!

  • Look at your beverages! Don’t just assume a beverage is healthy because it’s not a soda. Teas, vitamin water beverages, energy drinks, fruit and vegetable juices, and coffee drinks can have hundreds of calories. Committing to only drinking water or other zero-calorie beverages could help your weight loss process.
  • Read food labels. It will increase your awareness of portion size and calorie content.
  • Consider your energy needs.The average, moderately active adult needs 10-12 calories per 1lb of goal weight. There are many resources available, like calorieking.com, for that provide nutritional information. Calories matter!
  • Measure, measure, measure! Stop eyeballing and start measuring your food and ingredients. Commit to measuring portion sizes for one week, minimum. A few extra calories can make a big difference over the course of weeks and months.
  • Learn to manage hunger by increasing your vegetable consumption. Non-starchy vegetables are so low in calories that you can eat a lot of them (aiding satiety) without adding a tons of unnecessary calories to your daily intake. Eat up!
  • Pay attention to added sugar. Did you know that nearly 80% of foods in the supermarket have added sugar? Adults should consume no more than 6-9 teaspoons of added sugar every day. And yet, the average American consumes 41 teaspoons! Yikes! Sugar can hide in products that don’t taste sweet. Things like salad dressing and marinara sauce are common culprits.
  • Ask yourself if you really need a snack. Often, boredom or other emotions can cause us to eat when we aren’t even hungry. Find a distraction instead. The best distraction removes you from “temptation areas” like the kitchen or house. Go on a walk or run an errand.
  •  Know how to indulge moderately. It’s ok to include your favorite treats as part of your daily diet, just make sure that you follow the suggested serving size. Moderate indulgence means knowing how much to have (remember your daily calorie limits from #3), and enjoying it as a part of a healthy diet.

 

 

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Bedtime Bites: Best PM Snacks

Let’s be honest: everyone loves to eat, and we learn very early on that snack foods are pleasurable. Whether they’re sweet, salty, or cheesy, snack foods are tasty and calorically hefty, and they’re a huge driving force of the obesity epidemic. The average American consumes 500 calories from food and beverages consumed between meals each day (586 for men and 421 for women, respectively). If you’re in need of only 80% of those calories, that’s an extra ten pounds a year!

However, there are times when snacking is in order. If you account for those calories in your daily caloric consumption, there’s nothing wrong with snacking, and it often is necessary: long days, where consumption needs to be stretched out over many hours rather than in three square meals.

We’ve all been in the position where we have calories left to consume before bed: there’s the telltale belly rumble, the void begging to be filled with a nibble or nosh. Bedtime looms on the very near horizon, and now we’re left with a dilemma: go to bed hungry, or eat a smart snack? The smart snack is the more favorable option, but…what makes a smart PM snack, exactly?

String Cheese
According to Janet Brill, Ph.D., R.D., author of Blood Pressure Down, string cheese is a good choice for a bedtime snack because it provides just enough filling satiety without being too hard to digest, which might disrupt sleep. For a little extra protein, consider wrapping a piece of low fat cheese in a slice or two of deli turkey.

 

Nonfat Greek
Yogurt The low fat content makes this easier to digest than higher fat dairy products, and probiotics can help reduce indigestion. Top with sliced strawberries or blueberries if you need a little something extra.

Nonfat Chocolate Pudding
Calcium-rich, pudding is the perfect healthy dessert, one that’s easily digested thanks to its low fat content. You can even add a little whipped cream for a quick dessert. Try out one of our non fat puddings.

Bananas
Bananas have a lower fiber content than other fruits, providing filling satiety and pleasant sweetness without all the fiber-induced burpy-ness of an apple. Eat as is, or blend with ½ cup nonfat milk and cinnamon for a sweet banana smoothie.

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