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.

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.

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.

Snack Smart: Top 10 Healthy and Portable High-Protein Snacks

Got the munchies but want to avoid weight gain? Read up on our top 10 healthy high-protein portable snacks.

1. Chocolate Milk
Chocolate Milk is high in protein, but has lower calories than an actual candy bar. We recommend Nashua Nutrition’s HealthSmart Chocolate Drink.

2. Protein Bars
Many protein bars are high in protein but also high in sugar.  We recommend protein bars that are low in sugar like Control Bars – peanut.

3. Protein Shakes
Protein shakes are healthy and portable snacks.  Here is a blender-ready recipe to get you started:

Berry Breakfast

nashua nutrition berry shake recipe
www.tastyplanner.com

4 scoops Optimum Nutrition’s 100% Whey Protein (Vanilla Ice Cream flavor)
1 c. frozen strawberries or 1 cup peaches or 1 cup raspberries
1 c. frozen blueberries
2 tbsp. flax seed oil
1/2 tsp. green stevia powder
14 oz. water
2 oz. unsweetened cranberry juice

4. Ostrim Jerky
Many jerky products on the market are dry in consistency and high in fat.  There are some jerky products that are high in moisture and low in fat like Ostrim high-protein meat sticks.

5. Grape and Cheese Kabobs
Grapes are high in potassium, vitamin C, and antioxidants, while cheese is high in calcium and protein. Combine both of these foods into one healthy snack by placing grapes and cheese chunks onto toothpicks or shish kabob skewers.

6. Edamame
This superfood has 17 grams of protein per 1 cup serving. For fresh edamame: steam for approx. 6 minutes. For frozen edamame: defrost in microwave for approx. 2 minutes.

7. Trail Mix

ostrim trail mix

Nuts are a great source of fiber and protein, so try trail mix for a great healthy snack. Try to avoid trail mixes that have chocolate pieces in them, they tend to be higher in fat!

 

8. Apple-Butter Sticks

Apples are fiber and antioxidant rich;  nut butters are high in protein.  Combine both of these into a snack by cutting apples into sticks, spreading the sticks with nut butter (peanut, almond, or cashew butter), then covering the sticks with raisins.

9. Soy Nuts
A portable snack that is rich in Omega-3’s, fiber, and protein!

10. Pretzel Chips and Hummus
The fiber, protein, and iron of hummus paired with the satisfying, salty crunch of pretzel chips.

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!!

Source: www.nashuanutrition.com

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 16 – June 16, 2014

Guess what today is? That’s right! It’s “Meal Replacement Monday“!

Source: http://www.nashuanutrition.com

As you probably know by now, meal replacement shakes and bars are a great and tasty way to get the nutrition you need. It helps cut back unnecessary calories and other unwanted things, like fats and sugars. As with previous Monday’s, we will be substituting one of our meals with a meal replacement shake or bar. On top of that, we will be upping our Monday walk/jog from 15 to 20 minutes. That means a healthier meal and 20 minutes of quality exercise. The perfect combo to burn some fat! You can do it!

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

Snackergy: Olympic Gold for Tasty Weight Loss Snacks

Snackergy: Olympic Gold for Tasty Weight Loss Snacks

 

Did you find you were snacking at Olympic speed while watching the Sochi athletes? Well, snacking happens. And it happens a lot. Anytime, anywhere, any emotion—not just out of boredom or depression, but out of enjoyment, because food is offered to you, and even out of a conditioned stimulus, such as watching TV or working at the computer.

 

Snacking, however, doesn’t have to be a bad thing. In fact, it can be a very good way to help stabilize your blood sugar levels and maintain energy throughout the day, including energy needed to stay on your exercise program.

 

Think of those in-between-meal feedings as a way to help give you boosts throughout your busy day-to-day activities: Snackergy! This simple approach can change your body weight. permanent fat loss, without feeling fatigued or deprived like so many other weight loss schemes make you feel. No gimmicks, no counting calories or other calculations or guessing games are necessary.

 

When you become familiar with what triggers your munching habit, snacking control becomes so much easier. It’s okay to eat while watching your favorite Olympic events, as long as the snacking is mindful.

 

Let’s take for instance a craving for some chocolate drops. Why eat the very famous brands of chocolate drops, when instead you can feast on Chocolatey Protein Snacks from Nashuanutrition.com? Those other chocolate drops contain nearly zero protein, and we all know how essential protein is when you’re trying to lose weight and be healthier.

 

If you prefer chip-style snacking, check out these Cinnamon Crispy Treats. Who says you can’t have “sinful” or “guilty” foods while trying to lose weight or maintain a weight loss? With Snackergy, it’s perfectly okay to enjoy foods that many “diets” or other plans forbid. Or if they actually allow items like Chipotle BBQ Zippers, it’s usually confined to the once-a-week cheat day!

 

Snackergy is different; it’s innovative. It’s what you can eat every day. It’s a line of delectable treats that you don’t ever have to feel guilty about enjoying, because these crunchy and/or chocolatey pleasures provide 10 grams of protein per serving—at only 100 calories. And minus all the synthetic additives that more popular name brands come with.

With Snackergy, you’ll win the gold medal for permanent weight loss and snack control!

Ward Off Holiday Weight Gain with Protein Packed Meals

holiday weight gain means you need  protein packed meals like those offered by Nashua NutritionMany people find that the needle on the scale is headed in the wrong direction after the holidays. If you’re one of the thousands who hope to lose those extra pounds following the holiday season, one of the best ways to do that is by incorporating protein packed meals into your diet.

Why is getting enough protein so important?

It can be essential in order to achieve weight loss goals as without enough protein, the body begins to burn muscle rather than fat. Losing muscle means that the metabolism will begin to slow and you’ll burn fewer calories.  The amino acids in protein serve as the building blocks for your muscles, increasing strength, giving you a leaner appearance and helping to keep the fires of the metabolism burning at its max.

Foods that are rich in protein will make you feel more satisfied and keep you feeling fuller longer, decreasing the risk of giving into temptation when unhealthy snacks are around. As more energy is required to digest protein than carbs, you’ll also be burning more calories.

Nashua Nutrition’s line of protein packed meals are not only delicious, but they’re good for you too as they contain the nutrition your body needs, without the extra calories and fat.  Rich tasting and convenient, HealthSmart Dinners like Creamy Chicken Pasta are loaded with essential nutrients and contain 15 grams of protein that will help you feeling full for hours.

You can even choose from Italian classics like the HealthSmart entrée Spaghetti & Meatballs. This fabulous dish doesn’t even have to be refrigerated as its shelf stable, making it easy to stick to your diet while on the road. It contains 13 grams of protein to help you stay on track without having to battle pangs – one of the biggest reasons that diets often fail.

This year, don’t lose the battle to stubborn holiday pounds – fight back by convenient, nutritious, protein packed meals.