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!
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!
Here is a step-by-step guide on how to plank:
Start off on a yoga mat or on flat surface. Start in push-up position.
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.
Engage your abs by tilting your pelvis and pulling your belly button towards your spine.
Straighten your body but make sure to keep your neck and spine neutral.
Hold the Plank for the Suggested time.
If you want to get creative, try some side planks:
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:
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.
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
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.
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.
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.
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!