Which Protein Powder is Right For You?

Not all protein is one and the same, and with thousands of different products available to you it becomes quite difficult to make a choice. Should you buy whey protein isolate, concentrate, or casein?

All are good choices, but it solely depends on what you want to implement into your healthy diet regimen. Let’s take a look at these various protein powder categories, and help you make the right choice before any money is wasted during the process of trial and error.


Concentrate Protein Powders
Concentrated protein powders are your first choice since they are generic in use. Protein is the building blocks of life as most have heard, and what this means is that you need protein to function properly. Concentrate protein powders allow your body to moderately process the amino acids during digestion, and use them over the course of 2-3 hours. An example would be Syntrax’s Matrix, which may be great for lean muscle growth diets as well.


Whey Protein Isolate
This type of protein is fast digesting and preferably should be consumed after your daily fitness regimens. Isolate protein powders are some of the most improperly used supplements since people do not know the difference between concentrate and isolate. Sure, a lot of brands use mixtures for their protein, but it is the first ingredient that counts when reading supplement labels.

Optimum Nutrition’s 100% Whey is one of the most trusted isolate proteins on the market for the past few decades since they have a GMP certification. A little trick you might not know is consuming whey protein isolate right after a full night’s sleep, which allows you to possibly replenish the nutrients quickly that were used during rest.


Casein Protein
casein protein - optimum nutritionCasein is a bit tricky if you believe that you should not consume anything else after 8pm. This is a common misconception because most people do not understand that your body is fasting while you are asleep, which means it’s in need of protein to assist with the body’s repair and growth process during rest.

The protein you consumed at dinner has most likely been used up by this point, so casein protein comes in and saves the evening since it has a slower digestion rate than any other protein available. Casein protein, like Optimum Nutrition’s Casein, is basically being drip fed to your body throughout the night.


The Other Protein Powders
Two other protein powders you should familiarize yourself with are mass gainers and vegan protein.

  • Mass Gainers – Just as the name entails, this protein powder is used to possibly increase your body’s mass, which allows you to “bulk up” by converting the weight gain to muscles. These proteins contain high amounts of calories and should not be taken unless you seek to gain weight.
  • Vegan Protein – Vegan protein powders contain no dairy based protein, and are therefore derived from plants and legumes primarily. This supplement is used by those seeking to follow a vegan diet and/or is lactose intolerant. A good example of this is SDC Nutrition’s All Time Ve.


Choose the Right Protein Powder
You are now able to familiarize yourself with the primary protein powders that you run into on today’s market, and the choice is yours since you are the one that knows what fits in with your diet. Be sure to check your ingredient labels to make sure there aren’t a lot of sugar fillers ruining your protein content.

Say Goodbye to Summer Weight Gain

Summer weight gain is a common occurrence for most of us. It happens to fall into the season of barbecuing and having good laughs with a tasty alcoholic beverage or two. The downfall to these summer activities are that the foods contain higher amounts of calories, and alcohol is no stranger to containing empty calories, which means they are not used for anything by your body.

Some easy tips for possibly beating summer weight gain are:

  • Eating fewer calories
  • Drinking water prior to eating
  • Eating only what you require
  • Staying physically active


Extra Calories Means Weight Gain

A higher calorie intake is only for those seeking to gain muscle mass, so if this doesn’t apply to you then something needs to change. By lowering your calorie intake, you will possibly decrease the chances of weight gain. This means less barbecue sauce and alcoholic beverages!


Drink Water Before Each Meal

waterThis is an old method used for keeping extra calories from being consumed. You drink a glass of water prior to your meals so that your body is already feeling full. An interesting fact is that your body sometimes sends mixed messages of being hungry, when in reality you could be dehydrated.


Eat What You Use

Calories are meant for providing your body with energy, so the excess calories being consumed and unused become fat deposits over time. In order to keep your body free of summer weight gain, choose to eat enough calories that fit your daily needs. For example, a construction worker lifting materials all day needs more calories than someone who works at a desk.


push-upsStay Physically Active to Keep the Fat Away

Being physically active is the second most powerful tool to use against fat gains – nutrition being your first. You can accomplish this by taking a nice morning run for 30-45 minutes (before the heat gets intense), and also by implementing resistance training. No gym is required to accomplish being physically active, and bodyweight training exercises can even be performed comfortably at home. Other physical activities could be sports, jumping rope, swimming, and even hiking.


Keeping the Summer Weight Gain Away

The tips provided are going to possibly prevent weight gain from occurring. Each person has a different body, so some things may or may not help you in this type of prevention. However, excessive calories are in fact one of the leading reasons for weight gain, and therefore more focus should be placed into what you are consuming, and then complementing your diet with good old physical training a few days each week.

Fitness Motivation To Stay On Track

Whether you haven’t worked out in years or are just getting back in the swing of exercising after a vacation, fitness can sometimes be challenging to stay on track with — especially when you haven’t exercised in a while. With hectic schedules, it can be very easy to miss a day at the gym or your favorite pilates class. What can be even more frustrating is having friends that never miss a workout and are always raving about them. The good news is that everyone can become just as motivated as your friend who can’t seem to stop smiling about being fit. Here are some tips that will get you smiling before and after your workouts.

  • Rise and shine! Wake up earlier in the morning. Get your workout gear out the night before and wake-up 30 minutes earlier in the morning to get your workout in. When the alarm goes off, turn a lamp on so that you’ll wake-up faster. People who workout first thing in the morning are much more likely to stick with their fitness routine than those who choose to workout after work or school. When you exercise first thing in the morning, you don’t have to worry about an unexpected event getting in the way of your workout in the evening.

    source: sugargospice.com
  • Find your niche. Maybe you didn’t enjoy Crossfit or your last spin class, but that does not mean that you are going to dislike every form of fitness you try. Fitness is for you, you just need to find a style of exercise that works for you. Continue to try different forms of exercise until you find something you really enjoy. It’s even better if you can find multiple style of exercises you enjoy. This can help you to beat exercise boredom!
  • Workout with a personal trainer. If you are a newcomer to fitness or just need a little more motivation to stick with your workouts, enlist the help of a personal trainer. A personal trainer can help you to set goals and develop a plan to help make your fitness goals a reality. If you think you cannot afford a personal trainer, it may be helpful to have just a few sessions with a trainer. They can help to guide you in the right direction, motivate you and hold you accountable. Trainers provide great positive reinforcement and they are there when you need them.
  • Make exercise convenient for you. Your workouts do not have to occur at the gym. If you don’t have time to drive to the gym or your don’t live close to a gym, hold your workouts in a setting that works for you. Enjoy yoga in the comforts of your living room or pop in a cardio DVD to get your heart rate up. Take a walk at the local park or jog around your neighborhood. Fitness is very flexible and can work in many different settings. If you are really short on time, take a 30 minute walk on your lunch break and do some stretching at your desk.
  • Pay for fitness. While fitness does not have to cost you a thing, paying for your fitness can sometimes make you more accountable for actually sticking with your exercise program. If you invest money in your workout routine, you are likely to work a lot harder to get your money’s worth. Join a gym or splurge on a package of barre or kickboxing classes. You could also bribe yourself to workout with a new pair of sneakers or a fitness tracker.
  • Share your fitness with your friends and family. For some, the feel-good effects of working out are enough to move them from one day of exercise to the next. Others, may need a little something more tangible to motivate them. If you are a numbers and statistics person, fitness apps and trackers may be for you. Technology helps you to challenge your friends, family and even yourself. Many fitness apps have technology that allow you to post your accomplishments to social media. If you just ran 5 miles and are proud, feel free to post it to your Facebook wall.
  • Never over-do-it. Overuse injuries are one of the most common types of injuries that occur as the result of working out. Too much too quickly can lead to aches and pains. These aches and pains may cause you to not want to workout anymore. It is important to remember that mild soreness is typical, especially when you just start working out. However, doing too much too soon can lead to injuries that can sideline you. Take things slow and enjoy your fitness journey. You can’t achieve your fitness goals if you are busy nursing an injury.

Fitness can be a challenge at first. Committing to a new workout routine is not always easy. The key to becoming an exercise addict is to love what you do and remember that your body is going to love you for it.

Foods That Shred: Fat-Burning Foods

If you are looking to lose weight the healthy way, there are a number of good-for-you foods that can help to boost your weight loss and provide you with proper nutrition. When it comes to weight loss, it is important to remember that you need to eat in order to boost your metabolism and give your body vital minerals and nutrients. Give these fat-blasting foods a try; they may help boost your weight loss goals.

  1. cucumber-fat-burningCucumbers. Cucumbers are full of water. Made with more than 90 percent water, cucumbers are a great way to reduce bloating. The crunchy snack can also be enjoyed regularly as it contains next to no calories.
  2. Salmon. Salmon is a protein-rich food with the power to fill you up until your next meal. Salmon is also packed full of omega-3’s that are known to help boost metabolism.
  3. Hazelnuts. These smoky nuts are packed full of monounsaturated fats that can help to reduce your belly fat. Hazelnuts are also full of folate, potassium and fiber.
  4. Strawberries. Research indicates that snacking on berries can help to reduce the number of sweets you consume. On average, those who consume berries tend to eat an average of 134 fewer calories at their next meal. Strawberries are a great substitute for candies, cakes and cookies.
  5. Eggs. Two eggs contain nearly a quarter of the satiating protein that you should be consuming in a day. Research shows that eating eggs for breakfast can lead to less overeating all day long.
  6. Dairy Products. Items such as fat-free or low-fat milk, cheese and yogurt help to build strong bones as well as jumpstart weight loss.
  7. Lean meats. Lean meats, such as turkey, help to build muscle and can also help to improve your immune system.
  8. Enova Oil (soy and canola oil). These oils help to promote fullness and are not stored easily as fats. When you are feeling full, you are less likely to overeat at your next meal or snack too much between meals.Grapefruit-fat-burning
  9. Grapefruit. This fruit helps to lower insulin, regular blood sugar as well as metabolism. To make the most of these benefits be sure to eat the fleshy, white membranes of the grapefruit.
  10. Green Tea. Green tea is known to help boost your metabolism and fire-up fat burning. Be sure to enjoy a glass of green tea each morning.
  11. Chili Peppers. These spicy peppers help to boost your metabolism, making it easier for you to lose weight.

If you are looking for fat-burning power on-the-go, consider giving BSN-IsoBurn: Fat Burning Protein Powder Matrix a try. Add this product into your favorite smoothie for added fat-burning power on-the-run.

Summer Fitness: Stay In Shape and Enjoy Your Summer

Stay In Shape During the Summer -Nashua Nutrition

Summertime can be more relaxed and less structured than the rest of the year. With vacations, cookouts and plenty of ice cream everywhere you look, it can be much easier to lounge poolside and enjoy the sweet and unhealthy treats that summer has to offer.

Just because the living is easy during the summer time, doesn’t mean fitness has to take a summer vacation as well. Follow these tips to help make sure you don’t undo all of the hard work you’ve completed earlier in the year.

  1. Never make excuses for not working out, always make time. Schedule fitness into your day much like you would a doctor’s appointment, a job interview or a meeting a work. Put your “fitness” appointment on a calendar or in your phone. When the time comes, be sure to workout! With summer being so relaxed at times, it can be very easy to say you’ll workout tomorrow. Instead of working out tomorrow, workout this morning. Workout early in the day before it gets too hot and you have other plans. A morning workout can help you feel energized and ready to take on the day. Walk your dog, go for a run, swim laps or take an exercise class.
  2. Workout consistently. Working out consistently does not mean you have to complete the same exact workout each time you workout. Consistently workout simply means that you always put worth the effort and exercise becomes a regular habit. You can swim one day and run the next. You can workout at lunchtime one day and in the evening the next day. Do whatever fits your schedule, but always make time for exercise.
  3. Take advantage of all the fitness resources available to you. You can beat exercise boredom. If you have come bored of running the same 3 miles each and everyday use the Internet as a solution. YouTube, Twitter, Facebook, Google, Instagram and Pinterest are amazing resources to help make exercise fun. There are so many exercise accounts that everyone is bound to find something they enjoy. You might enjoy a 30 minute ab workout on YouTube one day and the next you might take a few short Pinterest workouts to help target your upper body. Social media is also a great way to challenge your friends to be active.
  4. Avoid Unhealthy Temptations. Summer is full of unhealthy temptations. If you are not careful, these indulgences may start to show. Eating healthy is key to staying in shape. However, it is okay to treat yourself from time to time. Keep in mind that everything is okay in moderation. Before you head to a cookout, enjoy a small, healthy snack at home. This way you will be feeling full and much less likely to eat as much at the cookout. Limit your alcohol intake and always carry a bottle of water with you. Hydration is so important during the summer. For some great, on-the-go summer snacks check out Quest Nutrition.
  5. Don’t forget to have fun with your fitness. One of the biggest reasons people quit their exercise programs is because they are bored and are not having any fun. Exercise does not have to be boring. It’s summertime! Take advantage of the outdoors and get creative with your workouts. Put on some music and dance, go for a run, go hiking, go swimming, walk the dog or sign up for an exercise class with friends. Do whatever it takes to beat exercise boredom. Summer is the one time of the year when virtually any type of exercise is possible. Take advantage of the outdoors before you are stuck on the treadmill during the winter again!

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)

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.

Shutdown, Slim Down: Weight, Sleep and Stress

source: nutriciouslife.org

Answer this question: when was the last time you got a good night’s sleep? Not sure? Would you be surprised to know that many Americans exist in a state of chronic sleep deprivation?

According to Dr. Priyanka Yadav, a sleep medicine specialist at Robert Wood Johnson University Hospital’s Comprehensive Sleep Disorders Center, “An estimated one-third of Americans are sleep-deprived in some way, which is an issue because a lot of important things happen as we sleep.”

Sleep deprivation may be small at first. You skip a REM cycle or two, or miss an hour of sleep here or there. Over time, the number of minutes and hours becomes more pronounced. And don’t even get us started on the quality of that sleep. We’ve all had those mornings where we wake up after a supposed seven or eight hours of sleep, but feel just as tired as we did when we went to bed!

We typically think of the consequences of sleep deprivation as being purely energy-related. That is, a bad case of head fog and relentless afternoon yawn sessions. It’s no secret to doctors and obesity researchers that the number of hours we sleep each night plays a powerful role in our ability to control food intake and maintaining a healthy weight.

Who makes good choices when they’re sleep deprived? No one. While you may not count yourself among the chronically sleep deprived (after all, you don’t look or feel like a member of the Walking Dead), even slight sleep deprivation can take a toll on your emotions – and your waistline. The less you sleep, the more you stress. The more you stress, the more you eat. It’s a vicious, loathsome cycle.

“When you’re sleep-deprived, the frontal cortex of the brain – which controls our ability to plan, problem-solve, and make decisions and naturally blunts the impulse to eat more fatty, carbohydrate-heavy, and caloric foods – is less active,” Dr. Yadav explains.

Think that lack of shuteye is a necessary evil in our go-go-go, 24/7 society? Think again. Too many of the hours we could spend sleeping are wasted on that extra

Netflix episode, or a few “harmless” minutes scrolling through Instagram before bed. If you commit to spending a full 8 hours in bed – without electronics – every night for a week, hopefully you will be well rested come morning.

Are you having trouble falling asleep at night? Try Bell Lifestyle: Sleep and Relax Tea or Bell Life: Sound Sleep. Your mind and your waistline will thank you.