June’s 30 Day Squat Challenge

It’s almost June! If you feel like you are not ready for bikini season, then join us on our Squat Challenge. Beginning on June 1st, you will have a set number of squats you must do. The number of squats increases as the month progresses.

Remember it’s a challenge so it won’t be easy,  but will definitely be worth it! Save this on your phone or print it out, and get ready to get in shape. Exercise is only 25% of getting in shape. What you eat is important as well. Shop our products for snacks, meal replacements, etc.

Nashua Nutrition Infographic (5)

Smoothie Recipe: Banana-Oat Protein

Whether you are looking for a nutrition-packed breakfast or an afternoon snack, this banana smoothie can fill you up with vitamins and nutrients. This high-potassium smoothie helps to promote heart health as well as aid in the absorption of calcium. Enjoy this smoothie before a high-intensity workout for a boost of energy and muscle cramp prevention. This sweet-tasting, good-for-you-treat tastes so great, that you may actually forget you are doing something good for your body. Grab your blender and get ready to do something good for your body.banana-oat protein smoothie

Health Benefits of Bananas:

  • They are high in vitamin B-6, which is a must for cell production.
  • It’s packed with manganese, which helps to promote bone health as well as a healthy metabolism.
  • Bananas contain about 3 grams of fiber. Fiber can help you to feel fuller longer, which is great for weight loss.
  • Bananas are packed with carbohydrates, which can give you the energy you need to start your day or push through a workout.

Smoothie Recipe: Banana-Oat Protein

Total Time: 5 minutes

Serving Size: 1

Calories per serving: 499

Fat per serving: 7g


  • 2 scoops of vanilla protein powder
  • 2 tablespoons rolled oats
  • 2 bananas
  • 1 cup unsweetened almond milk
  • ½ cup cold water
  • 1 teaspoon honey
  • ¼ teaspoon cinnamon
  • 4 ice cubes


  1. Combine ingredients
  2. Blend until smooth
  3. Enjoy

Recipe credit: DailyBurn.com

5 Strategies to Help Satisfy Your Hunger and Help You Lose Weight

For many individuals on a mission to lose weight, hunger pangs can quickly get in the way of shedding those unwanted pounds. As you cut back on calories, your body starts trying out for food. This can wreak havoc on any weight loss plan. Hunger is a big part of why we eat. In early times, hunger was an important survival method. In today’s world, hunger can easily mean forgetting about one’s goals to eat healthy and succumbing to the fast food and junk food industry that is all around us. While it may not always be possible to control the unhealthy foods that surround you, you can work on appetite-control strategies to help you lose weight.

  1. Drink Plenty of Water and Stay Clear of Liquid Calories! Did you know that thirst could be mistaken as hunger? Next time you think you are hungry, try drinking a big glass of water first. You may not even be hungry at all; mild dehydration can cause a sensation that is very similar to feeling hungry. When you do pour yourself a drink, avoid liquid calories. Juices and sodas may taste great, but they don’t fill you up. Additionally, their rapid digestion can lead to spikes in your insulin levels. If you need to add flavor to your water, flavor it with cucumbers, lemons or strawberries. Using real fruit for flavoring can help to jazz-up regular water without adding unwanted calories.
  2. Eat slowly. Eating is not a race; you will not win a prize if you finish your dinner first. When you swallow your food, there is a delay before you actually begin to feel full. This delay usually is about 10-30 minutes. The delay in satiation is one of the biggest reasons why we overeat. To help slow your eating habits down, chew each bite of food 10 times before moving on to the next bite. By eating slowly, you are allowing your mind to catch up to how your stomach is feeling. As an added bonus, you will actually be taking the time to savor your meal.
  3. Make time for food; even when you don’t think you are hungry. To help yourself feel full and avoid overeating, eat even when you are not hungry. When you overeat, you tend to feel full. However, your insulin levels spike and you begin to feel tired. Before you know it, you are hungry again. It’s a vicious cycle. To avoid hunger all together, eat when you are not hungry or just a little hungry. This way you’ll consume less and likely take the time to enjoy your meal (meaning, you’ll eat it more slowly). As an added bonus, you’ll have plenty of extra energy!natural quest bars - nashua nutrition
  4. Leave yourself a healthy snack by the door! The front door technique is a great way to say no to junk food. Unhealthy foods are much easier to enjoy outside of the home. To help avoid the temptation, fill-up on healthy and filling snacks before you head out the door. Try a healthy snack, such as kale chips or almonds. Leave a healthy snack near the door and enjoy it on the way out. Once you arrive at your next destination, you will be feeling full and much more likely to avoid temptation. For a healthy snack on-the-go, give Natural Quest Bars a try.
  5. Enjoy a small, yet flavorless snack between your meals. This may sound boring and possibly even hard to enjoy, but having a small snack between meals can really help to prevent you from overeating. Try a handful of unsalted nuts in between meals. It may not be the most thrilling snack, but it can help you to lose weight. Why? Having a small, flavorless snack between meals regulates your hunger hormone (ghrelin) by weakening the flavor-calorie association. Keep in mind your snack must be bland and you should only consume water [nothing else] for one hour before and one hour after your snack.

Weight loss can be a battle and sometimes feeling full is half the battle.

Stay Hydrated! Foods to Keep You Hydrated

Most experts recommend consuming at least 8 glasses of water per day. What you may not know is that approximately 20 percent of your daily water intake can actually come from solid foods, especially your fruits and veggies. This doesn’t mean you should skip out on the water — especially when the weather is warm. However, you can increase your water intake by consuming these highly hydrating foods — most of which contain at least 90 percent water according to weight.

  1. Celery. With about 6 calories per stalk, celery is a great way to get your fiber and quench your thirst. Additionally, the water helps to keep you feeling satisfied. This is great for weight loss. Celery also contains vitamins A, C and K as well as folate. If you are in need of fiber on the go, check out HealthSmart FIBERight in great flavors such as tropical punch.
  2. Radishes. If radishes are not already a staple in your salads this spring and summer, they should be. This root vegetable is packed full of antioxidants.
  3. watermelon and other appetite suppressing foodsTomatoes. Tomatoes contain almost 95 percent water. They can help to keep you hydrated as well provide you with a source of Vitamin A and C. Tomatoes are also powerful antioxidants that can easily help you to increase your water intake by simply adding them to your next salad, wrap or sandwich.
  4. Green Peppers. Green peppers contain the highest water content of all peppers (about 93 percent) and are a rich source of antioxidants. To help curb your appetite, enjoy sliced green peppers as an afternoon snack or a bedtime snack.
  5. Watermelon. Watermelon may seem like a no-brainer when it comes to hydrating foods. Be sure to enjoy it this summer! However, watermelon does contain more than just water. This melon is one of the richest sources of lycopene. Lycopene is a powerful, cancer-fighting antioxidant that is found in a large number of red fruits and veggies.

Hydration can come from more than just a bottle of water. There are plenty of ways to enjoy the flavors of spring and summer while curbing your appetite and enjoying the benefits of a large number of nutrients and antioxidants.

Gender Disparity: Bariatric Surgery Much Less Common in Men

A recent study published in the March 2015 edition of the Journal of Laparoendoscopic & Advanced Surgical Techniques found that men are far less likely to undergo bariatric surgery than women. Researchers at the University of California, San Diego School of Medicine have identified a number of factors, including culture, socioeconomic status and demographics, contribute to a large gender disparity between United States men and women who choose to undergo bariatric surgery.

bariatric surgery less common in men - nashua nutrition
source: ucsd.edu

Despite having equal rates of obesity between US men and women, an astonishing 80 percent of bariatric surgery patients are women. These surgeries include procedures to limit food consumption as well as reduce food absorption.

The University of California, San Diego School of Medicine took into account a large number of non-biological factors that may be causing men to avoid bariatric surgery. Factors identified include insurance coverage, perception of body image, age, surgery eligibility and health awareness.

Researchers also examined data from 190,705 U.S. patients who had weight loss surgery (93 percent gastric bypass, 7 percent sleeve gastrectomy) between the years of 1998-2010. One study pointed out in particular was a 2014 study conducted at Kansas State University. Researchers found significant differences in the health satisfaction of obese women and men.

Researchers found that 72.8 percent–94 percent of obese men were satisfied with their health opposed to 56.7 percent–85 percent of obese women.

Researchers also believe that part of the gender disparity issue is the result of culture. Women have a tendency to be much more aware of the health concerns associated with obesity. Women are also much more likely to explore bariatric surgery options at a much younger age than men. Men have a tendency to wait until they are experiencing adverse health conditions to explore surgical options.

Researchers believe that this study should bring awareness to the health of obese men and the health risks and complications associated with being considered obese. If you’ve recently undergone bariatric surgery or are considering bariatric surgery, check out Bariatric Advantage products, a complete line of products designed to meet the needs of bariatric surgery patients. Bariatric surgery helps to improve medical conditions associated with being obese. Bariatric surgery can help to control arthritis, high cholesterol, high blood pressure, and sleep apnea. Researchers are encouraging men to be aware of these facts and take action in order to control their obesity.

8 Great Protein Snacks to Enjoy on the Run

Life can get pretty chaotic sometimes. However, a lifestyle does not mean you should neglect healthy eating habits. One of the easiest ways to eat healthy on the run is to choose a snack that has staying power. Choosing snacks that are packed with protein can help keep you feeling satisfied longer. Why? Protein slows digestion and keeps your blood sugar levels steady. Protein can even help you lose weight because it increases satisfaction. When you are full, you are much less likely to stray from a healthy eating plan. Stock your kitchen with these protein-packed snacks to help you enjoy a healthy lifestyle even when life gets crazy.

  1. A single-serving of cottage cheese. If you thought Greek yogurt was the only way to go when it comes to high-protein dairy snacks, guess again. A single serving of nonfat cottage cheese contains 20 grams of protein, which is three more than your average Greek yogurt.
  2. A single-serving peanut butter pack. It’s not practical to carry an entire jar of peanut butter with you on-the-go, but single-serving peanut butter packs can give you a protein-packed treat no matter where you are. These packages contain 8 grams of protein in just over an ounce of product. To reduce sugar intake, look for natural peanut butters. For a snack with added staying power, enjoy your peanut butter on a banana.
  3. Kay’s Naturals Cookies, Chips, Pretzels and Cereal. If you want to enjoy the crunch of pretzels or potato chips without the guilt, give these snack packs a try. With zero cholesterol and 12 grams of protein, your old guilty pleasures no longer have to be guilty.
  4. String cheese or mini, single-serving cheeses. With 6 to 8 grams of protein, you can enjoy your dairy and feel full too. These packages are individually packaged and great for tossing in a purse or backpack. If you are trying to lose weight, look for a part-skim cheese.
  5. Edamame. With 8 grams of protein in just a half of cup, 90-calorie edamame gives you 3 grams of fiber as well. Protein and fiber work well together to help combat hunger. If you are looking for a crunchy snack, dry roasted edamame contains 14 grams of protein.
  6. Ostrim-Meat-Stick-NashuaOstrim High Protein Meat Sticks. You may not always have time to cook up a chicken breast on-the-go, but high protein meat sticks can help satisfy your want for something hardy. Whether you like turkey or elk, there is a meat stick for you. With 14 grams of protein, meat sticks can easily be part of a sensible diet.
  7. ProtiDiet. If weight loss is your goal, ProtiDiet offers a wide-variety of snacks that are perfect for the busy professional or the mom on the go. From bars to cold drinks and cookies, you can get your protein and satisfy a sweet tooth all at the same time. With 15 grams of protein, you’ll be feeling full until it’s time for dinner.
  8. Turkey Roll-ups. Turkey roll-ups are perfect for when you have a few extra minutes in the morning to prepare a snack for the day. Simply roll-up some of your favorite vegetables in a slice of turkey for a satisfying snack. With 18 grams of protein, this hearty snack is perfect for work or school.

On-the-go snacks do not have to be bad for you. With a little planning, you can eat healthy no matter what life throws your way. To avoid vending machines or fast-food runs, always have a couple of high-protein snacks on you.

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.

source: bodybuilding.com

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.

Healthy Protein Cheesecake Recipe


  • 12oz cup Fat Free Cream Cheese
  • 10 oz Plain Greek Yogurt
  • 2 Whole Eggs
  • 1-2 Tbsp Stevia
  • 1/4 cup of Milk
  • 1.5 scoop of Whey Protein Powder in Vanilla
  • 1 tsp of Vanilla Extract
  • Dash of Salt


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

recipe credit: bodybuilding.com

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.