Here are some of our favorite pre- and post- workout snacks. Snacking before and after a workout is a great way to boost your routine.
Eating a snack a hour before working out may give you a boost in energy that will help you workout harder. Eating a high-carb snack prior to your workout is one of our favorite ways to give us an extra energy boost.
Consuming a protein snack after a workout can help aid fat burn and weight loss. A high protein post workout snack will also aid in replenishing your muscles.
Whether your goals are to lose weight or to maintain your current figure, adopting some healthy habits can help you succeed. Here are a few suggestions to help prevent weight gain:
Make sure to eat a balanced breakfast every day. Eating a healthy breakfast will help you start the day feeling satisfied, kick start your metabolism, and will help minimize food cravings throughout the day.
Drink Water Researchers state that drinking water increases the rate of your metabolism. Most experts recommend drinking about eight 8oz. glasses of water a day.
Eat Smaller and More Frequent Meals Instead of following the typical American habit of eating 2-3 large meals a day, experts recommend eating smaller portions every 3-4 hours. This will keep your metabolism “engine” running on high speed.
Basic Weight Training Incorporating basic weight lifting into your exercise can have a large impact. It can be as simple as using hand weights or using your gym’s weight machines. Weight lifting increases muscle mass, which in turn raises your daily metabolic rate.
Eat Spicy Foods
Try adding spicy foods to your diet. Some say spicy foods have chemicals that can increase metabolic rate.
Prioritize Protein Make sure to incorporate lean protein into your diet each day — protein burns more calories than high-fat or high-carb foods. Control Snacks has a variety of protein-rich drinks and foods sold on our online store.
Record What You Eat Write down exactly what you eat during each day. Buy a small notepad to use as a food diary. If you have a smartphone, try using calorie counting apps like MyFitnessPal. Knowing your daily calorie intake will help you know when you might need to adjust your diet.
Another way to keep the weight off is to stay as physically active as possible. Take regular breaks from your job during the day. Take the stairs instead of the elevator. Try to exercise 30-40 minutes, a few times each week. We recommend doing activities you enjoy, since that will encourage consistency. Try activities like running, swimming, dancing, karate, Zumba, hiking, or rollerblading. The opportunities are endless!
Eating out can be convenient, but it can also thwart your diet attempts. Read the following tips to help you filter restaurant menus and stick to your health goals.
Know Your Weak Spots Each person has their weaknesses when it comes to food. Before picking a restaurant, be aware of your own food weaknesses. If you struggle with portion control, don’t go to a buffet style restaurant. If desserts are your downfall, don’t go to a restaurant where the specialty is cheesecake and/or other high-calorie desserts.
Many restaurants have online menus that you can view when determining where to eat. Try to pick only restaurants that have healthy options on their menus (i.e. salads, soups, non-fried foods, whole grains, fresh fruits and vegetables). Also, look for menus that have a “low calorie” section.
Healthy Loves Company When possible, try to eat out with like-minded friends. Some researchers say that you tend to eat less if you are eating with those with the same health goals as you.
Portion Size Menus usually offer two portion sizes: half (or small) and full (or regular). Try opting for smaller portions of food rather than large platters. The smaller the plate, the smaller amount of calories you will consume. If there are no options, simply ask for a to-go box right as the food comes, and split your meal in half! 2 meals in one: win-win.
Though salads are generally healthier options, they can sneak more calories into your diet than you think. Avoid unecessary calories by skipping the full-fat dressings (especially cream-based dressings like ranch or blue cheese). Also, avoid salads that are smothered in dressing. Try to order the dressing on the side, so you can use only some of the portion they provide. Another idea is to carry pouches of salad dressing with you when going out to eat. Check out the HealthSmart salad dressings at Nashua Nutrition.
High-Calorie Drinks Try to avoid high-sugar drinks on the menu like sweet tea, soda and sugared lemonades. The best drink option is water or club soda.
Desserts Try to avoid desserts altogether if you are dieting. If you have to splurge, however, try to choose a dessert from the low-calorie section of the dessert menu.Another idea is to have a healthy dessert back at home waiting for you. Try Chef Jay’s – Tri-O-Plex Cookies.
You might be a college freshman who is packed and ready for the school year, but are you mentally prepared for the health-related challenges you might face? Read the following tips to help navigate the first year of college while sticking to a healthy lifestyle.
Some Causes of Freshman Weight Gain:
Lack of sleep
Poor choice of snacks
Practical Steps to Stay Healthy in College
Have an Exercise Plan
Raising your endorphin level is great for your body and mind. By planning out regular exercise times, you can alleviate any academic and emotional stress. We suggest exercising for 30 minutes, 3-4 times each week.
Choose Active over Sedentary
Making little choices throughout the day can boost your activity level. For instance, use the stairs instead of elevators. Take study breaks and physically walk around inside or outdoors for a few minutes to clear your mind and increase your blood circulation.
Avoid High-Sugar drinks
Water is the best low-calorie drink option. For other low-sugar drink options, try Nashua Nutrition’s cold drinks.
Have a Strategy
When dining in the cafeteria, try to find fresh fruit and veggies, whole grains, and other foods that are high in protein. When choosing restaurants, check out their online menu to make sure they offer a substantial variety of healthy options (salads, fresh fruits/veggies, low-calorie soups, whole grain breads, brown rice).
Prioritize Sleep Studies have proven that lack of sleep contributes to weight gain. This is because quality and amount of sleep directly impacts your body’s hormone level, which in turn impacts your appetite. Getting enough sleep (experts recommend 6-8 hours a night) will stabilize your body’s hormones, which in turn, will stabilize your food cravings.
Accountability Ask a few friends for accountability with exercise and eating goals. There are also smart phone apps that help the health-conscious by listing calories.
Life can be very tough for individuals such as astronauts, soldiers, and pilots working and living in extreme environments. Due to the extreme conditions in space, cooking is can be out of the question. This is why many food scientists are working to create and optimize food for such individuals, so they can keep themselves healthy and energetic.
Scientists state that the food needs to contain all essential nutrients, should be lightweight, and most importantly stable for years depending on the time and location of the mission. The ‘survival takeout’ should be easy to store and transport.
An example of such meal is the prepackaged Meal Ready to Eat (MRE), which contains 1,300 calories and weighs approximately 1.5 pounds. It is also shelf stable for three years. The National Air and Space Program (NASA) has taken the challenge and has started to create a viable food program by 2030 that will be able to feed a six people team of astronauts for more than three years in space.
(NASA) says that there is a dire need to provide nutrition to astronauts for their special flight and space requirements. Other than food, the astronauts would also need to hydrate themselves, which is why beverages are to be optimized to withstand high pressures and to remain stable for long years.
These prepackaged food items should be able to support half a dozen astronauts on another planet for approximately 1,095 days. For any space trip of this duration, the astronauts will require 12,023 kilograms of food. NASA and various food scientist organizations are also working on making these prepackaged foods delicious, so the astronauts do not complain about the taste.
Till then, a solution comes in the form of meal replacements that are rich in protein, vitamins, and nutrients that have a long shelf life and are easy to transport. Choosing a protein rich meal replacement might be a good decision to help the astronauts going for a mission on Mars and for individuals working in extreme environments.
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:
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 contains a high concentration of healthy monounsaturated fats that are very healthy for your heart and also aid in lowering blood pressure.
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%.
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:
Certain flavors, such as the staple vanilla contain large amount of trans-fats.
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 are made with trans-fats and hydrogenated oils, and hence they can harm your cardiovascular health.
Fried chicken contains huge amounts of trans-fats that increase the risks of heart strokes, diabetes, and other heart related problems up to 25%.
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.
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.
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 NashuaNutrition.com for more information.