Fitness Motivation To Stay On Track

Whether you haven’t worked out in years or are just getting back in the swing of exercising after a vacation, fitness can sometimes be challenging to stay on track with — especially when you haven’t exercised in a while. With hectic schedules, it can be very easy to miss a day at the gym or your favorite pilates class. What can be even more frustrating is having friends that never miss a workout and are always raving about them. The good news is that everyone can become just as motivated as your friend who can’t seem to stop smiling about being fit. Here are some tips that will get you smiling before and after your workouts.

  • Rise and shine! Wake up earlier in the morning. Get your workout gear out the night before and wake-up 30 minutes earlier in the morning to get your workout in. When the alarm goes off, turn a lamp on so that you’ll wake-up faster. People who workout first thing in the morning are much more likely to stick with their fitness routine than those who choose to workout after work or school. When you exercise first thing in the morning, you don’t have to worry about an unexpected event getting in the way of your workout in the evening.

    source: sugargospice.com
  • Find your niche. Maybe you didn’t enjoy Crossfit or your last spin class, but that does not mean that you are going to dislike every form of fitness you try. Fitness is for you, you just need to find a style of exercise that works for you. Continue to try different forms of exercise until you find something you really enjoy. It’s even better if you can find multiple style of exercises you enjoy. This can help you to beat exercise boredom!
  • Workout with a personal trainer. If you are a newcomer to fitness or just need a little more motivation to stick with your workouts, enlist the help of a personal trainer. A personal trainer can help you to set goals and develop a plan to help make your fitness goals a reality. If you think you cannot afford a personal trainer, it may be helpful to have just a few sessions with a trainer. They can help to guide you in the right direction, motivate you and hold you accountable. Trainers provide great positive reinforcement and they are there when you need them.
  • Make exercise convenient for you. Your workouts do not have to occur at the gym. If you don’t have time to drive to the gym or your don’t live close to a gym, hold your workouts in a setting that works for you. Enjoy yoga in the comforts of your living room or pop in a cardio DVD to get your heart rate up. Take a walk at the local park or jog around your neighborhood. Fitness is very flexible and can work in many different settings. If you are really short on time, take a 30 minute walk on your lunch break and do some stretching at your desk.
  • Pay for fitness. While fitness does not have to cost you a thing, paying for your fitness can sometimes make you more accountable for actually sticking with your exercise program. If you invest money in your workout routine, you are likely to work a lot harder to get your money’s worth. Join a gym or splurge on a package of barre or kickboxing classes. You could also bribe yourself to workout with a new pair of sneakers or a fitness tracker.
  • Share your fitness with your friends and family. For some, the feel-good effects of working out are enough to move them from one day of exercise to the next. Others, may need a little something more tangible to motivate them. If you are a numbers and statistics person, fitness apps and trackers may be for you. Technology helps you to challenge your friends, family and even yourself. Many fitness apps have technology that allow you to post your accomplishments to social media. If you just ran 5 miles and are proud, feel free to post it to your Facebook wall.
  • Never over-do-it. Overuse injuries are one of the most common types of injuries that occur as the result of working out. Too much too quickly can lead to aches and pains. These aches and pains may cause you to not want to workout anymore. It is important to remember that mild soreness is typical, especially when you just start working out. However, doing too much too soon can lead to injuries that can sideline you. Take things slow and enjoy your fitness journey. You can’t achieve your fitness goals if you are busy nursing an injury.

Fitness can be a challenge at first. Committing to a new workout routine is not always easy. The key to becoming an exercise addict is to love what you do and remember that your body is going to love you for it.

Almond Cappuccino Protein Bars Recipe

Protein bars are a great snack. They are healthy and can be eaten on-the-go. They are filling and can help you power through your day. Did you know that you could even make your own protein bars at home? It’s true and rather simple. Try these 5 ingredient at-home protein bars for a healthy, protein-packed snack you can make anytime. The almond, cappuccino taste of these bars may just make you forget that you are eating healthy!

Almond Cappuccino Protein Bars Recipe

Serving Size: 1

Calories per serving: 193

Fat per serving: 8g

Almond Cappuccino Protein Bars Recipe

Ingredients

Instructions

  1. First, mix the first three ingredients in small bowl.
  2. Add two teaspoons of water to your dry ingredients and stir until the ingredients are as well mixed as possible. If you use liquid Splenda, avoid adding the two teaspoons of water to your dry ingredients. If needed, add one more teaspoon of water. For better mixing, consider using your hands. Work the additional teaspoon of water into the dry ingredients until well mixed.
  3. Keep in mind that the protein dough may seem extremely dry. This is how it should be. Avoid adding water because this will make the dough sticky. The dough will not only stick to your hands, but it will also stick to your teeth.
  4. Continue to knead the dough by squeezing it into a ball with your hands. The consistency will be very thick and firm. Shape into a bar and enjoy.
http://www.nashuanutrition.com/blog/2015/07/almond-cappuccino-protein-bars-recipe/

Source: Genaw.com

Breakfast Mistakes You May Be Making

A balanced breakfast is essential to start your day. Not all breakfasts are created equally. The granola bar, avocado toast may be healthy, but they may not give you the boost you need to power through a long day at the office or at school. The one thing you need to remember when choosing your breakfast is that you should include some protein.

Kays Naturals - Protein Cereal

The protein rule should hold true no matter what time of the day it is. Your plate needs at to be a quarter full of protein, a quarter full of whole grain and half full of fruits and vegetables.

Protein not only helps to fuel your day, but it helps you to feel full. If you load up on carbs in the morning and forget the protein, your metabolism is going likely to be off for the entire day. Hunger is going to strike and you are likely to make poorer eating choices. How hungry you feel come mid-morning is based on what you eat and how much you eat. Skipping the protein in the morning may lead to unhealthy snacking leading up to lunchtime. It may also make you make some unhealthy choices when it comes to picking your lunch for the day.nashua nutrition - western omelet

Keep in mind of the amount of protein you should be consuming throughout the day. s a result, not consuming protein for breakfast can make it difficult to take in enough protein throughout the rest of the day.  Keep in mind the exact amount of protein you should be consuming depends largely on your weight and level of activity.

Keep in mind that eating protein for breakfast does not mean that you have to eat steak for breakfast. For healthy, protein-packed breakfast options, consider the HealthSmart South Western Omelet, Proti-Thin Apple Cinnamon Oatmeal, or Kay’s Naturals Protein Cereal.

Foods That Shred: Fat-Burning Foods

If you are looking to lose weight the healthy way, there are a number of good-for-you foods that can help to boost your weight loss and provide you with proper nutrition. When it comes to weight loss, it is important to remember that you need to eat in order to boost your metabolism and give your body vital minerals and nutrients. Give these fat-blasting foods a try; they may help boost your weight loss goals.

  1. cucumber-fat-burningCucumbers. Cucumbers are full of water. Made with more than 90 percent water, cucumbers are a great way to reduce bloating. The crunchy snack can also be enjoyed regularly as it contains next to no calories.
  2. Salmon. Salmon is a protein-rich food with the power to fill you up until your next meal. Salmon is also packed full of omega-3’s that are known to help boost metabolism.
  3. Hazelnuts. These smoky nuts are packed full of monounsaturated fats that can help to reduce your belly fat. Hazelnuts are also full of folate, potassium and fiber.
  4. Strawberries. Research indicates that snacking on berries can help to reduce the number of sweets you consume. On average, those who consume berries tend to eat an average of 134 fewer calories at their next meal. Strawberries are a great substitute for candies, cakes and cookies.
  5. Eggs. Two eggs contain nearly a quarter of the satiating protein that you should be consuming in a day. Research shows that eating eggs for breakfast can lead to less overeating all day long.
  6. Dairy Products. Items such as fat-free or low-fat milk, cheese and yogurt help to build strong bones as well as jumpstart weight loss.
  7. Lean meats. Lean meats, such as turkey, help to build muscle and can also help to improve your immune system.
  8. Enova Oil (soy and canola oil). These oils help to promote fullness and are not stored easily as fats. When you are feeling full, you are less likely to overeat at your next meal or snack too much between meals.Grapefruit-fat-burning
  9. Grapefruit. This fruit helps to lower insulin, regular blood sugar as well as metabolism. To make the most of these benefits be sure to eat the fleshy, white membranes of the grapefruit.
  10. Green Tea. Green tea is known to help boost your metabolism and fire-up fat burning. Be sure to enjoy a glass of green tea each morning.
  11. Chili Peppers. These spicy peppers help to boost your metabolism, making it easier for you to lose weight.

If you are looking for fat-burning power on-the-go, consider giving BSN-IsoBurn: Fat Burning Protein Powder Matrix a try. Add this product into your favorite smoothie for added fat-burning power on-the-run.

Fourth of July Recipe: Oatmeal Raisin Cookies

With the 4th of July right around the corner, perhaps you have been invited to a cookout with family and friends. You may have even been asked to bring a dessert. If you’ve been on-track with healthy eating and living so far this summer, you don’t necessarily have to throw all of your hard work out the window. With these healthy, oatmeal raisin cookies, you can enjoy a sweet treat without having to feel guilty. Plus, they taste so great others may not even realize that they are actually good-for-you!

These cookies are full of sweet raisins (rich in B vitamins and iron), hearty oats (packed full of fiber) and warm cinnamon (can help to lower blood sugar levels). Store your cookies in an airtight container and they’ll last for an entire week (provided you do not eat them first)!

Fourth of July Recipe: Oatmeal Raisin Cookies

Ingredients

  • 1 c (100g) instant oats
  • ¾ c (90g) whole wheat flour
  • 1 ½ tsp (4g) baking powder
  • 1 ½ tsp (4g) ground cinnamon
  • 1/8 tsp (1g) salt
  • 2 tbsp (28g) coconut oil or unsalted butter, melted
  • 1 large egg, room temperature
  • 1 tsp (5mL) vanilla extract
  • ½ c (120mL) agave
  • ¼ c (40g) raisins

Instructions

  1. Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl.
  2. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla.
  3. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.
  4. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.
  5. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.
  6. Important! Keep in mind that you need to measure the oats and flour correctly. Too much of either ingredient and your cookies will turn out dry and crumbly instead of soft and chewy!
http://www.nashuanutrition.com/blog/2015/06/fourth-of-july-recipe-oatmeal-raisin-cookies/

Recipe Source: Amy’s Healthy Baking

Superfoods for a Sizzling Summer

These nutrient-dense powerhouses are full of antioxidants, vitamins and minerals that will help keep you strong and energized no matter where your summer takes you. Whether it’s to the beach or exploring a new city, you’ll be feeling your best and enjoying all that summer has to offer. To maximize summer vacation, give these superfoods a try:

  1. Summer Superfoods- Nashua NutritionCherries. Cherries are in-season from May-August so now is the perfect time to take advantage of this super food. They are fun to eat and the perfect snack for on-the-go. They are rich in anthocyanin (which is an antioxidant), which can help to ease joint pain and fight inflammation.  Check out your local farmers market or grocery store for fresh cherries this summer. For that cherry flavor that won’t go bad, enjoy Bariatric Advantage Cherry Omega-3 Chewy Bites.
  2. Blueberries. Blueberries may be small, but they make a great summer snack. Packed-full of antioxidants, blueberries can help fight off disease and even boost your brainpower.Blueberries are great on their own, with yogurt or in a smoothie.
  3. Melons (watermelon, honeydew and cantaloupe). Looking to stay hydrated this summer? Satisfy your sweet tooth and increase your water intake with sweet and juicy melon. Chop up a variety of different melons to create a refreshing fruit salad for breakfast or freeze pieces of melon on skewers for the perfect afternoon snack.
  4. Peaches. For many, peaches are a staple summer fruit. Peaches are sweet and loaded with potassium, vitamin C and fiber. Not many sweet treats can help fight bloating, control your weight and enhance the appearance of your skin. For a new treat this summer, try grilling your peaches. If you enjoy yogurt, chop up some peaches and use them as a topping.
  5. Corn. Corn is the perfect item to add to a summer cookout or any summer meal on the patio with family and friends. Corn is classified as a starchy vegetable. Full of plenty of nutrients, even the pickiest palates tend to enjoy corn. Enjoy corn on the cob with cayenne pepper and lemon juice on the grill. This vegetable is full of fiber and antioxidants.

Enjoy these superfoods to jumpstart a summer full of fun and memories with family and friends.

The Benefits of Bariatric Surgery for Rheumatoid Arthritis Patients

If you are overweight and suffering from rheumatoid arthritis (RA), bariatric surgery may be able to help according to a research study conducted by the Rheumatology Research Foundation and the National Institutes of Health. Research shows weight loss following bariatric weight loss surgery has been associated with improved RA disease control, a decrease in the need for medication and lower markers of inflammation.

rheumatoid arthritis relief for bariatric patients
source: thermodic.com

Researchers followed patients a year after surgery and found out that a patient’s average weight loss was 90 lbs., which means patients lost 70 percent of their excess weight. As a result of drastic weight loss, RA disease activity had significantly improved according to Dr. Jeffery Sparks of Boston’s Brigham and Women’s Hospital.

At 6 months post-operative, patients lost an average of 72 lbs. and 6 years after surgery patients lost an average of 78 lbs.

Following bariatric surgery, only 6 percent of the patients followed had moderate or high RA disease activity. Prior to surgery, 57 percent of those studied had moderate to high RA disease activity. At the 6-year follow-up visit, 74 percent of patients were considered to be in remission. At enrollment in the study, only 26 percent of bariatric RA patients were in remission.

Results of this research study suggest that bariatric weight loss surgery may be able to significantly reduce the need for RA medications and may even induce long-term remission in some patients with RA (meaning these patients would require no more medication).

This study followed 53 RA patients, who underwent bariatric surgery procedures between 2000 and 2012. The average patient age was 47.9 and 94 percent of patients were female. Of the patients followed, 26 percent also presented with a diagnosis of osteoarthritis. Twenty-five percent of patients had a diagnosis of asthma or type II diabetes.

This was the first study of its kind that actually evaluated the impact of significant weight loss in RA patients as well as surgical weight loss interventions. While this study shows promise for those suffering from RA and obesity. Further research will need to be conducted on a larger scale to further substantiate the claims.

If you or someone you love is considering bariatric surgery, consider Bariatric Fusion products for a complete line of supplements to ensure nutrition and health following surgery.

Summer Fitness: Stay In Shape and Enjoy Your Summer

Stay In Shape During the Summer -Nashua Nutrition

Summertime can be more relaxed and less structured than the rest of the year. With vacations, cookouts and plenty of ice cream everywhere you look, it can be much easier to lounge poolside and enjoy the sweet and unhealthy treats that summer has to offer.

Just because the living is easy during the summer time, doesn’t mean fitness has to take a summer vacation as well. Follow these tips to help make sure you don’t undo all of the hard work you’ve completed earlier in the year.

  1. Never make excuses for not working out, always make time. Schedule fitness into your day much like you would a doctor’s appointment, a job interview or a meeting a work. Put your “fitness” appointment on a calendar or in your phone. When the time comes, be sure to workout! With summer being so relaxed at times, it can be very easy to say you’ll workout tomorrow. Instead of working out tomorrow, workout this morning. Workout early in the day before it gets too hot and you have other plans. A morning workout can help you feel energized and ready to take on the day. Walk your dog, go for a run, swim laps or take an exercise class.
  2. Workout consistently. Working out consistently does not mean you have to complete the same exact workout each time you workout. Consistently workout simply means that you always put worth the effort and exercise becomes a regular habit. You can swim one day and run the next. You can workout at lunchtime one day and in the evening the next day. Do whatever fits your schedule, but always make time for exercise.
  3. Take advantage of all the fitness resources available to you. You can beat exercise boredom. If you have come bored of running the same 3 miles each and everyday use the Internet as a solution. YouTube, Twitter, Facebook, Google, Instagram and Pinterest are amazing resources to help make exercise fun. There are so many exercise accounts that everyone is bound to find something they enjoy. You might enjoy a 30 minute ab workout on YouTube one day and the next you might take a few short Pinterest workouts to help target your upper body. Social media is also a great way to challenge your friends to be active.
  4. Avoid Unhealthy Temptations. Summer is full of unhealthy temptations. If you are not careful, these indulgences may start to show. Eating healthy is key to staying in shape. However, it is okay to treat yourself from time to time. Keep in mind that everything is okay in moderation. Before you head to a cookout, enjoy a small, healthy snack at home. This way you will be feeling full and much less likely to eat as much at the cookout. Limit your alcohol intake and always carry a bottle of water with you. Hydration is so important during the summer. For some great, on-the-go summer snacks check out Quest Nutrition.
  5. Don’t forget to have fun with your fitness. One of the biggest reasons people quit their exercise programs is because they are bored and are not having any fun. Exercise does not have to be boring. It’s summertime! Take advantage of the outdoors and get creative with your workouts. Put on some music and dance, go for a run, go hiking, go swimming, walk the dog or sign up for an exercise class with friends. Do whatever it takes to beat exercise boredom. Summer is the one time of the year when virtually any type of exercise is possible. Take advantage of the outdoors before you are stuck on the treadmill during the winter again!