How to Choose Healthy Fats

health vs unhealthy fats


Fats are an essential part of your diet. However, unhealthy fats may have bad effects on your health. That is why it is important to know the difference between healthy fats and unhealthy fats. Incorporate more monounsaturated fats in your diet as they are good for you, whereas saturated and trans fats can prove to be harmful. The following is a list of popular food items in both the ‘good’ and ‘bad’ fat category:

Good Fats

Eating good fats keep you healthy and energetic, and they also help you lose weight. Here are five good fats that you should eat:

Dark Chocolate

Dark chocolate contains a high concentration of healthy monounsaturated fats that are very healthy for your heart and also aid in lowering blood pressure.

Peanut Butter

Adding peanut butter (natural, no salt/sugar added!) to your diet can reduce the risk for type 2 diabetes up to 21%. Some say that munching on nuts and seeds can also help you lower the threat of heart attacks up to 35%.


Avocado is high in fat, but most of it is monounsaturated. Adding avocados to your diet plan can certainly reduce cholesterol and other blood fats problems.


Olives and olive oil are rich in monounsaturated fats and consuming them protects your heart and also helps in fighting diabetes.


Fish is the best source of omega 3 fatty acids, which is the best of all fats. Eating more fish can help lower risk of heart attacks up to 36%.

Bad Fats

Eating unhealthy fats can be bad for your health and can increase the risk of diabetes and heart attacks. Here are five bad fats that you should avoid eating:

Ice Cream

Certain flavors, such as the staple vanilla contain large amount of trans-fats.

Cake Mixes

Cake mixes and frostings boxes usually have the word “shortening” on the ingredients lists, meaning these cake mixes also have trans-fats. These exist in small quantities but can contribute to health problems.

French Fries

French fries are made with trans-fats and hydrogenated oils, and hence they can harm your cardiovascular health.

Fried Chicken

Fried chicken contains huge amounts of trans-fats that increase the risks of heart strokes, diabetes, and other heart related problems up to 25%.

Microwave Popcorn

Finally, microwave popcorn contains trans-fats and other forms of shortening or hydrogenated oils. Moreover, microwave popcorn is also loaded with salt and preservatives, increasing heart and cholesterol related risks.

Now that you know the difference between healthy and unhealthy fats, try to avoid eating fats that can potentially harm your health. Try replacing them with foods that keep you healthy and energetic.

5 Ways to Tell If a Diet Product Is Too Good To Be True

diet is a scam

Sometimes exercising and eating clean may not be enough to see significant weight loss. Many people look for various weight loss or diet products to get that extra boost to their weight loss efforts. There are a large variety of diet products available, it may be extremely tough to determine which product is the best. Most of the products prove to be extremely dangerous and ineffective.

Here are five ways that can help you determine whether a diet product is too good to be true. If any weight loss product makes any of the claims mentioned below, it should raise a red flag.

1. Shady Product Claims

First things first, avoid using any diet product that makes tall claims. For instance, if a pill label claims that it can deliver weight loss results overnight, there’s a possibility that they are lying.

2. Weight Loss without Healthy Eating & Exercise

If a product claims to help you lose weight without having to diet or exercise to achieve that, then it’s a sign that they are misleading you. Eating healthy and regular exercise is essential for weight loss.

3. “Permanent Weight Loss”

A product that claims to provide permanent weight loss even after you stop using the product, should be considered with caution.

4. Can be Applied Externally

There is much controversy about products that claim to aid in weight loss that are applied topically. Take caution with these products, and if you are unsure, consult a physician.

5. Suitable for all Users

There are contraindications of every weight loss product. There are products that are not meant to be used by young teens, while others are not suitable for pregnant women and elderly folks. If the maker claims their product is suitable for all, you should proceed with caution.

Remember, a healthy lifestyle takes commitment, and we all know there is no magic pill that will shed unwanted pounds by tomorrow. Some of our products, like “Doctor’s Designs” provide benefit to many individuals looking to meet certain weight loss goals. Do some research on the health and weight loss products that seem meet your individual needs. If you are ever unsure, consult your physician.

Food Myths That Drain Your Energy

Nashua Nutrition food myths


A healthy diet is necessary for people that want to stay fit and have enough energy to get through their daily routine. You may be doing all things right, but there is still the chance that you don’t have sufficient energy to fulfill your responsibilities. You are sleeping on time, eating right and even working out, yet, you don’t have energy. What could be the problem?

It might be due to some food myths you believe in. People make mistakes when deciding what they want to eat after reading about some common myths. They don’t realize that the very myths might be draining their energy. Here are some food myths that drain your energy:

1.    Obsessing Over Carbohydrates

Among the most common food myths is obsessing over carbohydrates. People focus on avoiding carbs and forget what foods they should be replacing the carbs with. Fruits and vegetables are healthy foods you should be eating, but you shouldn’t forget about eating healthy proteins. Carbohydrates are the body’s main source of energy. You need to eat a sufficient amount of protein to maintain your energy levels. Proteins such as lean meats, eggs and raw nuts are essential. You need to consume them in sufficient quantities to gain energy.

2.    Eating Infrequently

Eating infrequently can cause laziness – a factor that contributes to your energy draining. Avoid skipping meals as doing so can contribute to stress causing your blood sugar level drops, making you feel exhausted and burned out. So, it is vital for you to keep a healthy eating routine. Don’t skip breakfast and have small meals throughout the day.

3.    Excessive Sugar

Sugar is stored as fat in your body. Avoid eating excessive sugar as it can lead to your blood pressure spiking up and then crashing, causing a major drop in your energy level. Develop a habit of reading product labels and descriptions, as products that claim to be “fat-free” usually contain more sugar.  There are snack brands like Healthsmart that have satisfying products with little to no sugar.

4.    Food Sensitivities

Many people think that food sensitivities are different from food allergies. If you haven’t been diagnosed with a disease or allergy, this doesn’t mean it is safe to eat everything. If you eat a food your body is sensitive or allergic too, you will experience symptoms ranging from bloated lips to joint pains to nausea.

So, now that you are familiar with these four food myths, make it a point to ignore them. You can visit for more information.

June Slim-Down Challenge: Day 30 – June 30, 2014

You did it!!! The last day of our June Slim-Down Challenge has arrived!! Even though it is the last day of the challenge, it’s still a Monday, and that means “Meal Replacement Monday”!


We are sure you know the drill by now, but here is the recap. Choose one meal from your day and replace it with a meal replacement shake or bar. This will make sure you get the protein and good carbohydrates your body needs, while avoiding all the excess other less healthy foods may have. As with our other “meal replacement Monday” we will also be getting some exercise in to make sure to take full advantage of that healthier meal! For our final day, we have upped the walk/jog from 25 to 30 minutes. Give it that last push! All you have to do is complete today’s challenge and you will have successfully completed our Slim-Down Challenge!

Congratulations!! If you want to download the challenge calendar to review what you have accomplished, you can click here>>>Nashua Nutrition June Slim-Down Challenge

June Slim-Down Challenge: Day 29 – June 29, 2014

It’s our last Sunday and that means it is our last “Prep Day”!


Just because our Slim-Down Challenge ends tomorrow, that doesn’t mean you should go back to old eating habits! Prepare meals for the whole week just like you have been doing all month. Keep this habit up! It is one of the best health tips out there! Check out our store to look for great healthy snack and easy meals. Don’t forget to get your weekly healthy food shopping in today! As long as you have healthy alternatives available, you will be far less likely to fail! Only one day left!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge

June Slim-Down Challenge: Day 28 – June 28, 2014

The final weekend of our June Slim-Down Challenge is here! This is our last Saturday, and while we don’t want to take away from your relaxing weekend, we plan on using it!


Today we will be taking it up a level and get moving for an entire hour. That means doing one full hour of either biking, hiking, walking, jogging, playing tennis. Whatever you can think of! As long as you get your body moving, that’s good with us! Remember, This is our last go at this for the challenge, so really try and put the effort in! We know you can do this! There are only 2 days left to the challenge!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge

June Slim-Down Challenge: Day 27 – June 27, 2014

It’s Friday! That means we are moving into the final weekend of our June Slim-Down Challenge! Way to go!!


For today’s challenge, you need to eat a healthy and nutritious breakfast. Namely, a bowl of oatmeal and fresh fruit.  A good breakfast will keep you full of energy and keep the cravings at bay! Your breakfast should include protein and slow acting carbohydrates, which are found in whole grains. These slow acting carbohydrates will digest slowly over time, keeping you full and energetic for a long time. Fruit contains natural sugars and fast acting carbohydrates. They will digest quickly and give you the fast energy boost you need to get out the door in the morning! This oatmeal and fruit combo is the perfect way to get your day started off just right! You can check out some of our quick oatmeal by Healthsmart!  Here are other great breakfast items to start off your day!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge

June Slim-Down Challenge: Day 26 – June 26, 2014

For this last Thursday challenge, we are giving you a choice! Stairs or squats. It’s up to you!


For today’s challenge, You can either choose to shun the elevator and escalators, or you can choose to do squats instead. If you choose the stair option, make sure you stick to it and walk up plenty of stairs! If the stairs start to get you tired, take a break and have a cold drink! You can even try one of our protein filled cold drinks to give you an extra nutritious boost! If your life doesn’t involve that many stairs, you might be better off with the squats instead. If you have opted for the squat route, you will be doing 10 squat, 5 times. You think you’re up for it? No matter what you choose, the important thing today is to get those leg muscles working! The leg muscle group is one of the largest in the human body and it is important to treat it as such! So let’s get out there and get those legs aching!

Download the calendar>>>Nashua Nutrition June Slim-Down Challenge