Success from the Start: The Right Way to Get in Shape

If it feels like your resolution is the same every single New Year’s, take notice of the following tips. All of them will help you put your best foot forward, even if the last time you stepped in a gym was this time last year. Let’s make 2015 the year it finally sticks for you.

1. Make a plan.
It isn’t enough to aspire to something; you must also have a plan to carry you towards the action stage of your achievement. Make sure that your plan is specific and that your goals are realistic.

workout plan - nashua nutrition
  • Specific: Who, what, when, and where? (See tip #2)
  • Realistic: Does your goal address who you are now, and the challenges you face? Or are you setting your goal too high, at a place you’d like to be already? Often, we start out a few steps ahead of where we already are, so we’re tired from the start, and less confident in our ability to succeed.
  • Get a fitness tracker

2. Stick to a schedule.
Busy is the new normal. Set a schedule, and stick to it; make your scheduled time non-negotiable. Recognize that if you give yourself an out, you’re more likely to take it.

3. Start Small.
Behavioral change is a process, and too much too soon will have you running back to the comfort of your former, exercise-free life. Instead, set a small goal of 15-20 minutes a day, or a few days a week. Then build from there, giving yourself time to adapt, physically and emotionally.

4. Forget what you know about exercise.
People who struggle to exercise consistently typically struggle due to their preconceived notions of exercise. Typically, this is due to prior, negative experiences.

Based upon your previous experiences, you can stack the deck in your favor. If you’re really honest with yourself- about what you like and what you don’t– you’re one step closer to finding an exercise routine you can stick with, long term.

5. “Better” is best
To quote Voltaire, “The perfect is the enemy of the good.”

We often get so caught up in “the perfect” (doing the “best” form of exercise, even if you hate it, or expecting to enjoy exercise to the point of euphoria), that we fail to recognize the “good” in what we are able to do, in the ways we enjoy doing it. Don’t aim for perfect. Aim for better.

6. Seek Support from Strangers.

weight loss support - nashua nutrition
source: U Fit 360

Family and friends are the people we cling to for advice, support, and motivation, but they can also limit us: their belief systems can get in the way of new ways of thinking and living, and even reinforce our negative behaviors. Seeking out new friends with similar goals and beliefs can help you stay accountable to your goals. There are support groups that provide accountability from peers, without jeopardizing the existing relationships you have with friends and family.

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!

Nashua Nutrition’s Planksgiving Challenge

Ladies and gentleman, we have a new challenge for you! Remember the June Slim-Down Challenge? This is similiar, but is a bit shorter and easier to follow. We are doing a 2 week Planksgiving Challenge! As a countdown for Thanksgiving we have a plank challenge that will engage your abs and help keep your core tight. How does it work? Everyday you have to do a plank for that days suggested time.

After this 2 week challenge you won’t feel as guilty for over-eating at Thanksgiving dinner. Tomorrow is the first day! So print it out and let’s get planking!

nashua nutrition planksgiving infographic


Here is a step-by-step guide on how to plank:

  1. Start off on a yoga mat or on flat surface. Start in push-up position.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Engage your abs by tilting your pelvis and pulling your belly button towards your spine.

  4. Straighten your body but make sure to keep your neck and spine neutral.
  5. Hold the Plank for the Suggested time.

If you want to get creative, try some side planks:

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

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.

Pre- and Post- Workout Snacks

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.

Don’t forget to drink water!

Nashua Nutrition

Top Health Habits to Cultivate

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:

Eat Breakfast                                     
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
waterResearchers 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
nashua nutrition control snacks drizzlesMake 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.

For other high-protein foods, check out our blog post Snack Smart: Top 10 Healthy and Portable High-Protein Snacks.

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.


Keep Moving
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!

Health Savvy Tips for Dining Out

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.

Menu Skim
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.

Sneaky Salads
healthsmart - italian salad dressingThough 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.

tri-o-plex nashua nutrition

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.

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.