Super-Swaps: Branching out in the produce section

You have likely eyed the obscure leafy greens, or furled tendrils of various, exotic fruits and vegetables and wondered, “What is it, and is it good?” After all, the amount produce consumption required in a healthy nutritional regimen can leave you yearning for some variety.

However, we often pass by these seemingly exotic options, because we don’t know what they taste like, or how to prepare them. Wonder no more! This easy guide will help you branch out in 2015, experimenting with new flavors, textures, and nutrients to keep your taste buds singing and boredom at bay.

Like broccoli? Try broccolini.


Broccolini is essentially broccoli with smaller florets, and long, soft stems, similar in appearance to a spear of asparagus. Broccolini has a sweeter flavor than broccoli, and requires less cooking time thanks to its more delicate physicality.

Hate kale? Try baby kale.

Aside from the tired, overdone kale chip trend (palatable only because they disappear on the tongue very quickly), mature kale boasts a texture not even a mother could love. Woody, vicious roughage, it’s enough to turn off even veggie lovers. Enter baby kale: more like a salad green, baby kale is excellent (even raw!) in salads, with none of the roughness of its older sister.

Like potatoes, but hate the hefty carb content?

nashua nutrition - turnips

Turnips, a white and purple root vegetable, boast a similar texture and flavor to that of a potato. Turnips contain 40 Calories and 8.5 g carbohydrate per cup, versus 116 Calories and 26 g carbohydrate for the same amount of potato. Turnips pass for potatoes when roasted with herbs and spices, or pureed with a bit of low-fat milk or sour cream.

Not a fan of brussels sprouts? Try cabbage.

Often, people dislike the pungency of cooked brussel sprouts; cabbage boasts a much milder flavor that lets it pass by under the radar, with a mellow sweetness when roasted, steamed, or sautéed. Red or green varieties both work well in cooking applications, with green having a slight edge relative to the more bitter purple variety.

Tired of spaghetti squash? Try zucchini noodles!

nashua nutrition - zucchini noodles

Spaghetti squash has earned favor with low-carb eaters in recent years for it’s form, which somewhat mimics pasta. Even better? Zucchini noodles are less wet and more toothsome, providing a feel more similar to that of real spaghetti. You’ll need a special peeler to make these, but the calories you’ll save and the dishes you’ll enjoy are well worth the purchase.

New Year’s Resolution – Six-Month Plan

The new year is just around the corner. With a new year we tend to have new beginnings and new resolutions. This year, Nashua Nutrition wants to help you with your health resolution. If you want to be healthier this year we have a six-month plan to help you reach your goals and be a healthier and happier you. The hardest thing is sticking to your resolutions, but with this plan you do not have to sacrifice everything at once. Take a look at the month-by-month plan.

Print this out before January 1st and begin a healthier and happier you!

Why Fad Diets Aren’t Always The Best Option

Each year, the health and fitness industry seems to produce a new diet that is hailed as revolutionary and guaranteed. From the Master Cleanse Diet to the Atkins Diet, people are willing to try just about anything to rid their body of unwanted fat. The reason that fad diets are labeled as a “fad” is because they come and go, just the fashion, literary, and music trends.

If you want to you successfully lose weight and keep it off, try skipping on trendy diets and start living a healthy lifestyle. Let us take a look at the potential risks and dangers associated with popular fad diets, and an alternative to them.

fad diets risks

A number of popular diets may require you to make a drastic cut to a specific macronutrient such as carbohydrates. When you cut from one group and make up for it with another, you put yourself at risk for a number of health ailments. For instance, a dramatic increase in saturated fats from animal products may lead to heart disease and other cardiovascular complications. On the flip side, a huge increase in protein while limiting your fiber intake may result in kidney stones.

When you’re grocery-shopping, watch out for fad diet entrees. Many of these convenient and ready-to-go meals are very high in sodium. This may cause complications for those who have high blood pressure.

While you may temporarily lose water weight with a fad diet, this short-lived benefit isn’t worth the potential risks. Healthy eating habits and consistent physical activity are the two variables that have been shown to support a healthy weight loss. This doesn’t mean you need to overhaul your entire lifestyle at once. Use these simple tips and tricks to start making a positive change:

  • Eat small portions every 2 to 3 hours
  • The majority of your meals should be made up of fresh, wholesome produce
  • Drink 8 glasses of 8 ounces of water each day
  • Allow yourself one cheat meal each week
  • Strive to be active for 30 minutes each day – Examples include walking, bike riding, gardening, cleaning, and cardio classes.

Top 4 Ways to Keep Your New Year’s Resolution

Write Down Your Goals

weight loss new years resolution| nashua nutrition

Also referred to as implementation intentions, writing down your goals may help to cement the validity and importance of your weight loss goals. Year after year, people make it a goal to lose weight and get in shape, but they don’t record these endeavors with good, old fashioned pen and paper. This simple act may be the difference between simply stating your weight loss goal and accomplishing it. Buy a large notepad or calendar, one you can stick on the wall, and write your goals down here. Make sure to place it somewhere that you will be able to see it each day as an inspirational reminder.

Focus Your Effort

Coming up with a laundry list of goals is simple. Some common examples include working out five times a week, going on a diet, starting yoga classes, meditating twice a week, and taking a multi-vitamin. The hard part is putting them into action and getting them accomplished. Instead of stressing yourself out with trying to juggle five goals at once, concentrate and focus your effort and dedication to one goal at a time. It may be easier and more efficient to fully accomplish one goal at a time, rather than completing bits and pieces of several goals over the long run.

Break It Down And Lay It Out

After you’ve written down your weight loss goals on paper and decided which you’ll tackle first, it’s time to take that goal and break it down into smaller, more manageable sections. Taking a large goal of losing 20 pounds, for instance, and breaking it down by the month, week, or day will feel less exhausting and more achievable. For example, if your goal is to lose 20 pounds in one year, break that down to 1 to 2 pounds per month.

Reserve A Day For You

It’s no secret that constantly striving to stick to your workout and diet programs can be exhausting and stressful, especially when things may not be going your way. Be sure to take a day for yourself. Think about what makes you happy and which activities take the stress away. Do you enjoy being creative by writing stories or playing an instrument? Do you find yourself more at peace when you are walking through nature? Whatever helps to bring you back down, set aside time each week to do just that. It should help you forget about the negative thoughts during your weight loss while letting you recharge for the journey ahead.

Have a Stress-Free and Healthy Holiday

On paper, the holidays should be a time of happiness, giving, and joy. The reality is that between the common cold making its way into most homes and the stress of buying those last minute gifts, the holidays can become anything but happy and joyful. That does not mean you have to let the chaos of the holiday into your life. Learn from our list of the best tips and tricks for ensuring your holiday truly is happy, healthy, and memorable.

Get Your Sleep

Chances are you have plenty of presents to wrap and more than enough food to cook. Regardless of your task list for the holiday season, you will not be able to do much if you aren’t getting enough sleep. A lack of sleep taxes your immune system and is an open invitation for colds to take hold. What’s more, basic reasoning and cognitive performance decreases as you lose out on those precious hours. Strive to sleep between 6 and 9 hours per night.

nashua nutrition - working out

Stay Active

You may be too busy for the gym but that doesn’t mean you can’t get up and move about. Climb the steps in your home, put on a workout DVD, or take a nearby cardio class. The goal is to remain physically active between 20 and 30 minutes every day.

Make Positive Time For You

Stress is just an inevitable part of life. No matter the time of year, you are likely to find yourself feeling overwhelmed at some point. This is where it’s very important to make time for yourself. No, this is not an invitation to cheat on your diet and watch television. Do something positive and creative. Take a painting class, practice yoga, or try actively meditating. The options are fun and limitless.

Give Your Immune System A Boost

As mentioned above, the common cold, flu, and other viruses will be looming in every store, home, and work place you visit. Make sure you properly arm your immune system to fight off any possible invaders. Drink green tea, get some exercise, fight your stress factors, supplement with a multi-vitamin, and remember to laugh as much as you can.

Healthy Holiday Cookies : Quinoa Gingersnap


The holidays are a time for eating your favorite cookies, cakes, pies, and candy. Unfortunately, these food choices do not always fit in with your weight loss goal. Who says you can’t have your dessert and eat it too? Try out this great recipe from Brittany Mullins for Quinoa Gingersnap cookies. Get ready for compliments and requests for the recipe.


Healthy Holiday Cookies : Quinoa Gingersnap


  • INGREDIENTS (separated by the order you’ll need them)
  • 1 small bowl
  • 1 tablespoon of ground flaxseed
  • 3 tablespoons of water
  • 1 medium bowl
  • 2 cups of quinoa flour
  • 2 teaspoons of baking soda
  • 2 teaspoons of ground cinnamon
  • 1 teaspoon of ground cloves
  • ½ teaspoon of ground ginger
  • ½ teaspoon of sea salt
  • 1 large bowl
  • 1 electric mixer
  • ½ cup of coconut oil (liquid state)
  • 1 cup of packed light brown sugar
  • ¼ cup of molasses
  • 1/3 cup of crystallized ginger (cut into small pieces)
  • ¼ cup of cane sugar (for rolling)


  1. Preheat your oven to 350° F
  2. Small Bowl
  3. Take the small bowl and place the flaxseed and water inside.
  4. Whisk them together.
  5. Set the small bowl aside.
  6. Medium Bowl
  7. Take the medium bowl, place the quinoa flour, baking soda, cinnamon, cloves, ginger and sea salt inside.
  8. Mix these dry ingredients together.
  9. Set the medium bowl aside.
  10. Large Bowl
  11. Place the brown sugar and coconut oil in the large bowl.
  12. Use your electric mixer to mix the ingredients until creamy (approximately 2 minutes).
  13. Add in the molasses.
  14. Add in the flaxseed combination.
  15. Electric Mixer
  16. Place the electric mixer on a low setting.
  17. Slowly add in the flour mixture.
  18. Add in the crystallized ginger pieces.
  19. Lastly
  20. Roll the dough into balls measuring approximately one inch.
  21. Put sugar in a bowl.
  22. Roll each dough ball in the sugar and coat evenly.
  23. Place the cookies to a baking sheet that has been sprayed or lined with aluminum foil.
  24. Bake for 12 to 15 minutes or until dark golden brown.
  25. Be sure to rotate the baking sheet halfway through the process.
  26. Remove from the oven.
  27. Press the center of each cookie with a fork to flatten.
  28. Allow them time to cool (approximately 20 minutes) before enjoying.

Boost Your Immune System for the Cold Season

boost your winter immune system - nashua nutrition

From your co-workers to your children, getting the common cold seems unavoidable each year. There is no reason to believe that you have to put up with the coughing and running nose. When you give your immune system a boost, you help your body fight off any looming illness. Let’s take a look at the best ways to give yourself a leg up on the common cold.

Sleep is crucial for the body as this is when it has time to effectively repair and protect itself. When you lose out on sleep, you weaken your immune system, leaving yourself open to different illnesses. Try to aim for 7 to 8 hours of sleep per night. If circumstances call for it, be sure to get no less than 6 hours.

health foods for immune system

The Right Foods
Making poor choices when you eat is a way to weaken your immune system. It’s always important to eat a well balanced diet, but especially so when the winter arrives. Place your focus on greens such as kale, broccoli, and spinach. Make sure to also incorporate super foods into your diet such as ginger, lemon, honey, and garlic.

Supplement Your Diet
It’s tough to get in all of your daily required vitamins and minerals through food intake alone. Supplements allow you to bridge those gaps. Using a multi-vitamin during cold season gives your immune system the fighting edge it needs. If you are looking for a trusted multi-vitamin, try the Advanced Multi EA from Bariatric Advantage. It has all of the vitamins, minerals, and herbal remedies you need to stay protected.

This is a topic you will be hearing plenty about as New Year’s resolutions start being made by family and friends. Exercise is important to ensure a proper level of overall health. It reduces body fat, strengthens bones, joints, and muscles, and also helps you feel great. When it comes to fighting off colds, exercise is crucial. A number of recent clinical studies have shown that high intensity exercise can reduce your chances of getting sick by up to 50 percent!

Bariatric Surgery Improves Taste Buds

For many people who have battled obesity, a stomach-shrinking procedure known as a bariatric surgery has been providing the results they have always wanted. Recent studies suggest that this life changing surgery may come with the added benefit of increasing the ability of your taste buds to taste certain foods. While this may not seem like much, it is suggested that being able to indulge in the intense taste of certain foods may contribute to a healthy and successful weight loss.

According to recent studies, those who have undergone the stomach shrinking surgery have reported that they can taste their food better. Being able to enjoy the taste of food provides a feeling of extreme satisfaction, more so than it once did before the surgery. This increased satisfaction from the taste of food is an excellent method to maintaining a healthy weight loss. The benefit to sensitive taste buds is less calories. Those who had undergone the surgery reported not eating as much due to the fact that the food tasted better and they felt no need to continue eating to attain that high level of satisfaction.


bariatric surgery improves taste buds

When you are not able to taste or enjoy certain foods, this desire for flavor typically leads to overconsumption. How you interpret and enjoy these flavors are determined by your taste buds. As studies are suggesting, once you undergo a bariatric surgery, the procedure increases this ability, ensuring that those intense flavors offer the enjoyment they were meant to.


Regardless if you have had a bariatric surgery or not, it is highly recommended that you are getting in plenty of fiber. Fiber is important, especially after a bariatric surgery, as it can improve digestion and nutrient utilization, helping you to avoid any cramping or bloating. Nashua Nutrition is proud to feature Bariatric Advantage – Advanced Fiber, a daily fiber supplement that helps you to meet your daily recommended fiber intake. Enjoy all the benefits that fiber has to provide with the Bariatric Advantage.