For this recipe, you achieve a very similar taste by simply tossing all the above ingredients in a mixing bowl. Experiment with different ratios of ingredients that you prefer. For example, if you’re a BBQ lover, try using any of the suggested products in the BBQ variety.
This high-protein party mix is sure to satisfy your snack craving, so keep these ingredients on hand this season! This fun and tasty snack is great for making your next movie or game night, packing in your lunch box, or bringing to a party where you might be tempted by lots of other unfriendly foods. Happy Snacking!
Debunking the Top 10 Myths of the Keto Diet
The Keto diet has taken the world by storm, promising transformative weight loss results. But with its rise in popularity, a slew of myths has emerged, leaving many confused and overwhelmed. If you're considering the Keto path to shed those extra pounds, it's crucial to separate fact from fiction. Let's dive deep into the top ten myths surrounding the Keto diet.
In your Keto journey, it's essential to make informed choices. For those eager to embark on this transformative path, check out these Keto-friendly products to kickstart your journey.
Myth #1: The Keto Diet Is All About Protein
Contrary to popular belief, the Keto diet isn't about loading up on protein. It's a high-fat, low-carb regimen with a moderate protein intake. This balance is vital to push your body into ketosis, where it uses fat for energy instead of carbs.
Myth #2: Eating Fat Melts Away Body Fat
It's a misconception that simply eating fat will melt away body fat. The Keto diet emphasizes fat to ensure your body has an energy source in the absence of carbs. It's the state of ketosis that encourages your body to tap into its fat reserves.
Myth #3: Keto Equals Ketoacidosis
Many confuse ketosis with ketoacidosis, a dangerous condition. While both involve raised ketone levels, ketoacidosis is a medical emergency seen mainly in type 1 diabetics. In contrast, ketosis is a natural state the body enters when food intake is low.
Myth #4: Saturated Fat Is a Heartbreaker
Recent research has debunked the myth that saturated fat is the sole villain for heart health. While it's essential to choose healthy fats on the Keto diet, factors like inflammation, stress, and overall diet quality are equally crucial.
Myth #5: Keto Leads to Nutrient Deficiency
With proper planning, the Keto diet can be nutritionally rich. Prioritize whole foods, leafy greens, and quality protein sources to ensure a balanced diet.
Myth #6: Keto = Constipation
While some experience constipation when transitioning to Keto, it's not a given. Stay hydrated and include fiber-rich low-carb veggies to keep things moving.
Myth #7: Keto Is a Short-Term Diet
Many believe Keto is a quick fix. However, numerous individuals have adopted it as a long-term lifestyle, reaping sustained benefits like improved energy and mental clarity.
Myth #8: Keto Is Expensive
While some Keto products can be pricey, many affordable options fit the diet perfectly. Planning and smart shopping can make Keto budget friendly.
Myth #9: You Can't Exercise on Keto
Another misconception is that Keto saps your energy, making exercise impossible. On the contrary, once adapted, many find they have more stamina and endurance on Keto.
Myth #10: Keto Is Just Another Fad Diet
With its roots in medical research and countless success stories, Keto is here to stay. It's not just another fleeting trend but a scientifically backed approach to health and weight loss.
Benefits of the Keto Diet
Getting Started with Keto
Remember, diets aren't universal. Your health conditions, goals, and individual needs dictate what's best for you. Always consult with a healthcare professional before making dietary changes.
Stay informed, stay inspired, and here's to a healthier you!
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Mocktails are alcohol-free versions of popular cocktails or original non-alcoholic drink concoctions. These refreshing beverages are a creative way to combine various fruits, herbs, and flavors that not only satisfy your taste buds but also provide health benefits.
Here are some tips to make your summer mocktails both healthy and scrumptious:
Here are some functional and delicious high-protein mocktail recipes to sip all summer long:
Muddle the basil leaves in a pitcher. Add pineapple juice, lime juice, prepared Fruit Drink Mix and mix well. Fill your glass with ice and pour the mixture over it. Top off with club soda and garnish with a basil leaf.
Blend strawberries, lemon juice, and ginger until smooth. Pour the strawberry mixture and prepared Lemonade Fruit Drink Mix into a glass filled with ice and top it off with sparkling water. Garnish with a strawberry or lemon slice!
No matter which mocktail recipe you choose, following these tips will keep you on track with your summer health goals while still indulging in some delightful refreshments. Here's to a refreshing summer filled with good health and great times!
Blend watermelon cubes, mint leaves, honey, Wild Berry Fruit Drink Mix and lime juice until smooth. Pour the mixture into a glass filled with ice, and top it off with sparkling water. Garnish with a sprig of mint!
Steep the herbal tea by pouring hot water over the tea bags, into a heat safe container like a glass measuring cup or a mason jar. Steep tea for 3-5 minutes. Remove bags and set aside to cool.
*NOTE: You might have better results with step two if you mix the fruit drink powder into the hot tea. In which case, add more water or club soda to reach desired flavor potency.
Mix the fruit drink by adding 2 packets of fruit drink mix to a large mason jar or blender. Add water, cap the container, and shake vigorously or blend until dissolved.
Assemble the spritzer by pouring the tea and the fruit drink in equal parts over a glass filled with ice and top with club soda. Add a squeeze of fresh lemon or lime juice for added health benefits!
Enjoy right away or store in the fridge for up to two days.
Same recipe, different fruit drink mix and tea combinations for endless summer-sipping!
Whether you are searching for nutritious and healthy snacks, on-the-go options to sustain yourself, or easy-to-consume high-protein foods while exercising, traveling, or working; you are at the right place.
You have heard the term before - Protein Bars.
The emergence of protein bars is genuinely commendable. Protein bars are everywhere, like a mobile network. They're calling your name from the grocery store, local cafe, petrol pumps, office spaces, college campuses, gyms, flights, etc. They seem to be too convenient as well as healthy snack ideas to have while traveling, working, or as a post-workout snack to boost yourself. Yet they are not and best thing; they have a long shelf life.
Why Protein Bars only?
In the market, you will find the most unhealthy protein bars available. Most are loaded with added sugar, artificial flavors, low-quality protein, saturated fat, and unhealthy preservatives.
Not all protein bars are created equal, and finding the best one to suit your needs and preferences can be challenging. So how do you decide the protein bars which are worth it?
Following are the factors you should focus on while opting for the best protein bars:
The following are our top picks of NASHUA NUTRITION's protein bars that deserve a spot in your pantry. They are not perfectly aligned with our shared recommendations, but they are still the healthiest protein bars from our store when you're in a pinch. Hence, we suggest sticking to the above recommendations as much as possible. After discovering the best of the best from our store, here are those -
Luscious & crispy, our Caramel Crunch HealthSmart Protein Bars are top-selling and taste very similar to a Nestle's milk chocolate crunch bar. With delicious caramel and crispy nuggets wrapped in rich chocolate, this HealthSmart protein bar is best as a healthy breakfast and meal to grab, whether on the go or working in an office.
The Nutrition Facts: This HealthSmart Protein 1 Bar (42g) will give 170 calories, 6 g total fat (4.5 g saturated fat), 5 mg cholesterol, 85 mg sodium, 16 g total carbohydrate, 8 g sugars, & 15 g protein. Please visit our product page for more information.
Unlike many low-carb snack bars, our Peanut Butter and Smooth Caramel Crisp ProtiDiet Protein Bars are best to consume as an on-the-go healthy meal and a healthy breakfast idea when leaving for work or class. If you want to taste an incredible combination of crispiness and smoothness while meeting all your protein needs, you've met your ideal match with our Peanut Butter and Smooth Caramel Crisp Bars. Superbly chewy, crunchy, and tasty!
The Nutrition Facts: This ProtiDiet Protein 1 Bar (43g) will give 150 calories, 5 g total fat (3 g saturated fat), 5 mg cholesterol, 260 mg sodium, 17 g total carbohydrate, & 15 g protein. Please visit our product page for more information.
With creamy peanut butter and rich chocolate, this Peanut Butter - HealthSmart Protein Bar packs in a respectable amount of muscle-maintaining protein, low calorie, and low sodium. It has been chosen as a delectable healthy snack due to the ideal balance of nutrition and taste. A mouth-watering experience that will keep you on track for your weight loss goals! You would never guess that this bar contains only 8 g of sugar.
The Nutrition Facts: This HealthSmart Protein 1 Bar (40g) will give 170 calories, 8 g total fat ( 3 g saturated fat), 5 mg cholesterol, 95 mg sodium, 12 g total carbohydrate, & 15 g protein. Please visit our product page for more information.
Most protein bars contain only 6-12 gm of protein per bar, but our Lemon Proti-Thin Protein Wafer Squares are more substantial by offering 15 grams of protein per square. You'll taste lemon meringue with a wafer crust and a light chocolate finish. With a rich indulgence of taste and a crazy good diet treat, this healthy snack square is guaranteed to satisfy.
The Nutrition Facts: This Proti-Thin Protein Wafer 1 Square will give 200 calories, 10 g total fat (6 g saturated fat), zero cholesterol, 95 mg sodium, 13 g total carbohydrate, & 15 g protein. Please visit our product page for more information.
Which healthy protein bar are you going to try?
Always check for nutrition labels and secret ingredients when buying healthy protein bars. Also, we suggest sticking with the protein bars when you are in a hurry, the most nutritious and fast-n-easy meal option to satisfy your stomach.
]]>You don’t have to spend hours making a protein packed breakfast (and let’s face it, no one has time for that). Check out these quick, protein packed breakfast ideas:
Add some Greek yogurt to a bowl of oatmeal for a protein boost. Just mix rolled oats, cinnamon, and banana slices in a bowl, then add milk or water. Microwave these ingredients for 2 or 3 minutes, then stir. Let your oatmeal cool off for a few minutes, then add Greek yogurt to it and stir. The trick is to be sure to add the yogurt after the oatmeal has cooked and cooled slightly so you don’t risk cooking the yogurt itself and potentially losing all its great benefits. This gives you a breakfast filled with both protein and fiber without really changing the flavor much. All the yogurt does is make your oatmeal a little extra creamy.
Prefer overnight oats? Simply add the Greek yogurt right to your oat mixture and refrigerate overnight.
Smoothies make a great breakfast when you don’t have much time in the morning. All you have to do is gather your ingredients and put them in a blender until they form a smooth texture. For a protein packed smoothie, try one made with peanut butter, which contains a high amount of protein. Add peanut butter, banana slices, a touch of cinnamon, and a bit of almond milk in a blender to make your breakfast smoothie. For even more protein, consider adding a dollop of Greek yogurt.
Cottage cheese is known to be high in protein (usually around 26 grams) with less calories than other dairy products which makes it another great choice for a protein packed breakfast. Berries, such as strawberries and blueberries, offer a sweet flavor and plenty of antioxidants then the granola offers a good source of fiber. When you add these ingredients together, you can make a fast and well-balanced breakfast parfait. For a little extra something, drizzle some honey over the top.
Almond butter is known to be high in protein, usually close to 5 grams per serving. Plus, it has lots of heart-healthy qualities that make it a good start to your day. Choose a whole wheat bread (rather than white bread) which contains a good source of fiber that helps to fill you up. After spreading the almond butter, you could also add slices of apple, sprinkle chia seeds, or drizzle some honey of the top.
If you’re really in a rush and don’t have time to make anything for breakfast, grab a protein bar. Protein bars can be a convenient source of protein when you’re short on time. Make it even healthier with a banana. Bananas give you fiber, vitamin C, and other nutrients, and you can easily grab one to have with your protein bar.
Frozen waffles are fast and easy to make for breakfast, but they’re not always a healthy choice. Choose whole wheat waffles to make rather than waffles containing refined carbs, then top them with peanut butter. Add some banana slices or other healthy toppings for even more nutrients and a touch of sweetness.
Want something gluten free or keto friendly? Check out this super easy chaffle recipe which is a super easy and low carb waffle option.
Looking for an even quicker protein packed breakfast? We have a wide selection of high protein breakfasts available, including pancake mixes and oatmeal.
]]>Almonds contain vitamin E, antioxidants, magnesium, and other nutrients that help you stay healthy while also suppressing your appetite. Eating a small amount of almonds as a snack is a great way to control your appetite. A handful of almonds is enough to help you feel fuller, so you’ll wait longer before eating again. You can eat plain almonds as a snack, or add them to healthy meals, such as salads.
Apples help suppress your appetite in multiple ways. They contain soluble fiber that helps you feel full for longer periods of time. Apples also take a long time to chew, which causes you to eat at a slower pace. When you eat apples, you’ll also gain energy and plenty of other nutrients as a bonus. Whole apples or apple slices make good snacks. You can also add apples to nutritious recipes like smoothies and even toppings on salad.
Eggs contain high amounts of protein, which help you stay fuller throughout the day. In fact, studies show that people who eat eggs for breakfast typically eat less for the rest of the day compared to those who have cereal for breakfast. Start your day off with eggs instead of bagels, cereal, or other carbs, and you should end up eating a lower amount of calories overall. Try an omelet with spinach and peppers, make scrambled eggs, or simply and lightly fry a couple in a pan.
Sweet potatoes are filled with healthy nutrients, including vitamin A and vitamin C. Although they’re starchy, the starch in sweet potatoes can actually help suppress your appetite. This starch makes the digestive process take longer which means you’ll continue feeling fuller after eating them. Cut them into wedges or cubes and roast them along with your meal or save them for snacking later on.
While chocolate might not seem like a good choice for weight loss, dark chocolate is an exception. Dark chocolate contains stearic acid that slows the digestive process down. The bitter flavor of this chocolate can also help decrease your appetite. Look for dark chocolate that is 70 percent cocoa or more, but keep in mind that you shouldn’t eat a lot of it. Small servings of dark chocolate, such as a piece or two, should be enough to curb your appetite (and satisfy your sweet tooth).
Spinach, Swiss chard, kale, and other leafy greens offer tons of nutrition while also acting as appetite suppressants. These vegetables are filled with fiber that helps you feel full for a long time. Make some leafy green vegetables as a side dish with dinner, use them in your lunch salad, or sneak a handful into your smoothie.
Oatmeal contains a high amount of carbs, but these carbs can help control your appetite. The carbs in oatmeal help suppress hunger hormones, so that your stomach will stay fuller longer. Oatmeal is also packed with fiber, which also helps with appetite suppression.
Skip the grocery store instant oatmeal which is filled with sugar that your body will burn through quickly. Instead, make it homemade (add other appetite suppressing ingredients like chopped almonds and apple slices) or choose a high protein, low calorie option like HealthSmart’s Maple Brown Sugar (a go-to customer favorite).
If you’re looking for additional foods that suppress your appetite, we can help. We have several supplements and energy drink mixes available for appetite control.
]]>Protein is one of the most important nutrients to eat after you have weight loss surgery. Since your body loses weight quickly, you need to make sure you maintain healthy muscle mass. Protein helps you maintain muscle mass as your body adjusts to sudden weight loss. Lean meats, eggs, low-fat cheese, and tofu all provide good sources of protein. You should include plenty of proteins in your daily diet and ideally with every meal.
Whole grains offer a healthy source of complex carbs and fiber. Avoid refined grains, such as white bread, and choose whole grains instead. Brown rice, whole grain pasta, quinoa, barley, and whole grain crackers are good examples of whole grains you can include in your diet. Keep in mind that you might have trouble eating fresh breads, including whole wheat bread, after surgery. If you’re going to eat whole wheat bread, you should toast it and only eat very small portions.
Vegetables give your body a wide range of nutrients that are needed to maintain a healthy lifestyle post-surgery. Avoid raw vegetables and instead steam, stir fry, or roast. You should peel potatoes and other vegetables before eating them as the skin can be difficult to digest. Some of the best vegetables to have include spinach with no stems, broccoli flowerets, cauliflower, carrots, and fresh or canned tomatoes.
Fruits offer antioxidants and other nutrients as well as a natural sweetness you may be craving. When eating fruit after surgery, make sure it’s ripe. You should also avoid eating the skins on fruit, such as apples and pears. Include plenty of fresh fruit in your diet to stay healthy post weight loss surgery, such as bananas, peeled kiwi, melons, berries, and peeled peaches. You can also have applesauce, but make sure it’s unsweetened.
In some cases, getting all of the nutrients you need from foods can be difficult after undergoing bariatric surgery. You’ll also need to ease back into eating solid foods as you heal. To make sure you don’t end up with any nutritional deficiencies, you can take vitamins and supplements. These products provide a simple and convenient way to ensure that you have the right amount of nutrients. Consider products such as ProCare Health Bariatric Multivitamin Capsule 45mg Iron and Celebrate Vitamins B12 Sublingual Quick-Melts Cherry Tablets to maintain healthy nutrient levels.
After your surgery and during your recovery, your diet will be very restricted as your body heals and adjusts. For example, you’ll need to eat soft foods while your stomach heals. Meal replacements provide a good way to make sure you get the nutrients needed for healing when you can’t eat solid foods. Products such as Bariatric Advantage High Protein Meal Replacement Cookies and Cream are made to help people stay healthy while recovering from bariatric surgery.
If you’re looking for additional products for post weight loss surgery, check out our whole selection of bariatric products. We have protein shakes, meal replacement shakes, and more to choose from and help you adjust to your new way of eating.
]]>My Fitness Pal offers a way to keep track of what you eat each day and provides you with detailed information on the nutrients and calories in these foods. With this information, you’ll know how many calories you’ve consumed and can compare that number to your daily calorie needs, which the app calculates for you. My Fitness Pal also pairs with fitness tracking apps and helps you find nutritious recipes and track your weight.
If you plan to watch your carb intake, Carb Manager makes it easy to do so. This app keeps track of the carbs you consume and offers thousands of low-carb recipes for healthy eating. You’ll also get automatic grocery lists and meal plans based on your preferences. Carb Manager can be paired with FitBit and other weight loss apps to help you eat better and keep track of your physical activity.
If you have a FitBit wearable device, you can download the FitBit app. This handy app keeps track of your physical activity as you go about your day. You’ll know how many steps you’ve taken and how many miles you’ve walked. FitBit also keeps track of any stairs you’ve climbed throughout the day. The FitBit app measures your heart rate as well and makes it easy to keep track of your weight loss goals and what you’ve eaten.
The Noom app provides a simple way to determine how many calories you should eat per day and helps you create healthier lifestyle habits. Noom gives you a calorie budget each day, which is based on information such as your weight loss goals, height, and weight. You can keep track of the calories you eat during the day and your physical activity. You’ll also have access to virtual health coaching to help you make changes to your lifestyle.
The Lose It! app provides a convenient way to count calories and track your weight loss. You’ll get a weight loss plan based on your weight, height, goals, and other factors. Lose It! also lets you know the number of calories you should be eating each day. The app shows you your weight loss progress on graphs and provides you with daily and weekly reports on your calorie intake.
Cronometer is a weight loss app that helps you stay within a recommended calorie count while also getting the nutrients needed to stay healthy. You can easily see how many and which type of vitamins, minerals, and other nutrients you’ve consumed. Cronometer also allows you to take pictures to compare your progress while working toward your weight loss goals. With this app, you’ll also be able to see how much progress you’ve made.
Ready to start working toward your weight loss goals for the new year? In addition to downloading these weight loss apps, check out these high protein foods and drinks to fill you up while also helping you lose weight.
]]>One of the major reasons holiday cookies, pies, and other desserts can be unhealthy is that they’re packed with sugar and empty calories and very few nutrients. The trick when making substitutions is to identify ways to reduce the sugar and add nutritious fiber and protein back in. Also, with any substitution, it may take some experimentation to ensure proper consistency and flavor. What may work well and taste good for some, may be different for others.
Here are 6 substitutions you can make to your holiday recipes and still have them taste great!
Looking for healthier recipes this holiday season? Check out these recipes or grab these high protein snack and dessert options. The fudge cake, and savory chips and pretzels are just some of the favorites.
And don’t forget to sign up for exclusive discounts, recipes, and other helpful resources – delivered straight to your inbox.
]]>Moving your body daily has been proven to help you feel better physically, but also mentally. According to the Mayo Clinic, regular walks (especially ones in the great outdoors) can improve your mood, cognition, memory, and sleep. It can also reduce stress and tension. During the warmer summer months, outside walks can give you a vitamin D boost, which will also improve your mood (and even a healthy, sun-kissed glow)! In the winter, brisk outdoor walks are also beneficial, but if the weather gets too harsh, , use a treadmill indoors or walk around an indoor shopping center.
Working up the motivation to walk can be hard, especially if you feel uneasy walking alone outdoors or intimidated at the gym. Consider inviting a friend to join you, ask a family member, or take a furry friend along with you. If you’re more extroverted, consider joining a walking group to meet others who can keep you accountable and help you stay motivated. You can use this time to improve your physical health and emotional well-being by socializing with others! Also, with COVID and the flu season upon us, meeting friends outdoors is a great way to stay connected while staying safe!
We know the mental benefits of walking, now let’s focus on the physical! Walking for just 30 minutes a day, 5 days a week, has been proven to burn body fat and help you maintain a healthy weight. If this seems too much of a commitment to start (we get it, life can get busy), set a goal of 10 minutes or even 5 and steadily add a minute every other day. It’s important to make achievable goals so you don’t get discouraged. Also be mindful as you walk that as you are moving you are not just burning fat, but also improving your cardiovascular health which in turn, helps prevent or manage high blood pressure, type 2 diabetes, and strengthens your immune system.
The more you walk and get into a routine, your body will build stamina and strength. As it begins to adapt you may find you have increased energy and the ability to do more than just walk. If you are not ready to walk into the gym just yet, there are some simple exercises you can do at home to build more confidence. Once you feel ready, consider asking a friend to go to the gym with you or join a group fitness class to feel more comfortable. Every step moves you closer to the life you’ve always wanted and deserve.
Don’t forget to fuel your body before and after your daily movement, check out our great selection of protein bars and snacks. And be sure to subscribe to get all the latest blogs and exclusive discounts.
]]>Skip the chalky grocery store brands and grab a protein rich, but delicious bars like this caramel crunch, peanut butter, or fluffy vanilla crisps. Protein bars can satisfy that sweet tooth without the unnecessary calories.
You know what they say – an apple a day keeps the doctor away! An apple, banana, or even an avocado is something you should always have handy to throw in your bag or kid’s backpack. You could even add your favorite nut butter to an apple or banana or dress up your avocado with a dash of sea salt.
If you missed the grocery store this week and fresh produce isn’t an option, protein chips are a great option to stick in your lunch bag or grab for that salty, crunchy craving. They also come in all sorts of flavors so you don’t have to sacrifice taste! Try barbecue, ranch, even chili nacho, and so much more!
Nuts like almonds and cashews are an easy, high protein, low calorie option to always have. Plus, unlike fruit and vegetables, nuts have a long shelf life in your pantry.
A high protein drink is a great way to feel full AND sneak in the nutrients you need to stay fueled all day long. You can grab a delicious chocolate flavored pre-made mix (like this favorite) and even make it your own by adding coffee (hello mocha shake) or some extra health benefits with fresh spinach or avocado. (Or, just drink it plain like many of our customers do.)
Do you have a kids soccer game that’s making a long day even longer? There are also a few smoothies and shakes that are filling and nutritious enough to serve as a meal replacement.
No time to plan an elaborate meal? Need something quick to whip up throughout the week? There are some high protein dinners that make an easy meal for those days you’re rushing out the door in the morning. Some popular ones that can feed the family are the vegetable chili and an alfredo chicken pasta – that’s actually low in calories and fat.
Vitamins and supplements can give you a little extra nutrient boost. Nature’s multi-vitamin offers a balance of vitamins and minerals you need while still allowing you to maintain a low-calorie intake. Celebrate’s Vitamin D is another great option to get some added vitamin D during the winter months and virus season.
Need more snack and meal ideas to get you through the week? Check out more healthy snack ideas and fall recipes that’ll sure to become your new favorites.
Be sure to subscribe to get all the latest blogs and even special deals, delivered straight to your inbox.
Ketones are produced in the liver during periods of fasting or when there is an absence of carbohydrate-containing food. The body breaks down stored fat and uses it as energy, creating ketone bodies that serve as a source for cellular energy production and powers your brain cells. When this happens, you enter into a state called "ketosis" — AKA a metabolic state where more fatty acids are broken down than carbs because they're limited by available glucose from blood sugar. This state of ketosis can happen after about three days of limiting carbohydrates from your diet.
What you eat is super important on the keto diet, and it's even more important to make sure you're eating enough fat so that your body can function properly. If you’re looking to lose weight, it may seem counterintuitive to eat more fat, but with the goal to eat high quality protein and less carbs, you can not only lose weight, but also improve your overall health. Now that’s a win-win! As a general rule, you should aim for 70% of your calories come from fat, less than 20% protein, and about 10% carbs.1
First and foremost, you’ll want to focus on high-fat, nutrient rich foods. This could include things like eggs, bacon, ham, sausage, cheese, spinach, cauliflower, grass-fed beef, nuts, and healthy fats like avocado and olive oil.
You’ll want to incorporate fruits that are lower in sugar such as blackberries, blueberries, raspberries, strawberries, olives, avocados, and tomatoes.
Like anything, you’ll also want to stay hydrated with lots of water. But, you can also incorporate coffee and tea which are nearly calorie and carb-free. Plus, with the caffeine, you can give your metabolism a little boost.
It's important to limit carbs, sugar, or starches while on keto. The way to do this is by sticking with high-fat foods and avoid high-carb or processed stuff like breads, pastries, pasta and chips.
You should watch out for hidden sugars in your diet - this means cutting down drinks which have added sweeteners (this includes fruit juices) as well as avoiding simple carbohydrates such as white rice.
Like any diet, you’ll want to ensure you’re still getting the necessary nutrients. While fruits and vegetables are an important part of your nutritional intake – you’ll want to avoid ones that are high in sugar and starch such as oranges, pineapples, bananas, potatoes, and corn.
We know it can be a little difficult and maybe even confusing to start (and stick to) any new diet. So, we’ve compiled some sample meals to get you started.
For breakfast, fry a couple eggs in some coconut oil with a side of bacon and sautéed spinach. For lunch or dinner, try some grilled grass-fed beef, cauliflower sautéed in avocado oil, and a side of sliced avocado.
While there are lots of high fat, low cab fruit and vegetable options to have as a snack , you might also want something that you can just grab while on the go. That’s where a yummy protein bar can come in handy! Check out some of the most popular ones. We also offer lots of other keto-friendly product
If you’re looking for more tips on the do’s and don’ts of a keto diet, check out our blog here or join our email list to get the latest info and special offers.
]]>Whether you’re a beginner or not, there’s a workout for you. But where do you start? Here are some questions to consider when discovering a workout.
While a workout should be challenging, it should also be motivating.
If you’re someone who loves the outdoors, mountain climbing or outdoor runs may be the right fit for you. But, if you’re not into nature and the outdoors, there are also plenty of indoor workouts you can try.
Same goes for when you work out…if you’re a morning person, a 5 a.m. run may be what best motivates you and starts your day off right. Others may prefer a post-work, nighttime sweat session, and that’s OK too!
If you’re considering joining a gym, consider what sort of amenities it may offer besides the tried and true treadmill or weight machines. If you like to work out alone, it might be best to hit the gym when it's less crowded. If you enjoy group classes, then find a studio with a variety of them and try a few to see what you enjoy. Some prefer more specialized memberships like yoga, barre, or spin studios. It’s all about what is enjoyable and challenging for you.
Do you have an injury? Have you had surgery? You can still workout! You may just need to apply some modifications to your movements. And be sure to consult your doctor to make sure you don’t overdo anything or further injure your body.
Also, it may help to work with a trainer to make sure your form and function are good to prevent injury and ensure you see the results you’re hoping for.
Do you want to tone up? Burn the most fat possible? Increase your endurance? A well-rounded fitness routine is ideal. Even if your primary goal is to burn fat, many make the mistake of only incorporating cardio, but when you add some strength training into the mix, that more toned, lean muscle actually helps burn the fat – making those cardio workouts that much more effective! While you can make cardio your focus, don’t forget to add in a strength training workout or incorporate weights a couple times a week.
The same goes for building muscle. While more isolated, muscle burning movements are what will bulk muscle strength, be sure to get that heart pumping with a quick round of jumping jacks or mountain climbers. But don’t overdo it! While you want to get your heart rate up, you don’t want to overexert yourself (or your muscles) before the hard works begins.
Do you have a particular area you want to work on? Want to tone your triceps? Or work on your abs and core? YouTube is a great place to start for some free exercises for any focus area. There are lots of movements you can incorporate to reach your goals at any skill level.
You can’t go from zero to 100 in a day. Going too hard too fast in a workout routine can lead to burnout or injury.
If you’re mostly sedentary during the day, start small with a walk around the block, choose a parking space further away from the grocery store, or use the stairs instead of the elevator. Once you’ve started incorporating a few of these small steps into your day, you can build upon it and challenge yourself more and more.
A workout should help burn calories and fat, and you’ll probably work up a sweat. But if you have trouble breathing or feel lightheaded during a workout, scale back and adjust appropriately. Listen to your body and go at a pace that feels right to you; in time you can push yourself as you develop more endurance.
If you've been part of a gym or ever felt a little intimidated, you’re not alone! You can start simple with a walk around the neighborhood with a friend, or try local, outdoor group activities such as a sunrise yoga or hiking some local nature trails.
Here’s a tip for you: Join a local Facebook group to find out about some fun activities to try or start your own and ask others to join.
Are you ready to start your fitness journey? Still not sure where to begin? Take your first step today. Our program may be right for you! It includes nutrition and fitness help without all the gimmicks – Just ReZults!
]]>The keto diet is a high-fat diet, so the goal is to eat full meals with low carbs, good protein and high (healthy) fats. When you eat more fats, your body won’t go into “fat-storing” mode, which it can do when you eat more carbs. This will aid in weight loss.
The best way to follow the keto diet (or any diet, for that matter) is to plan ahead and stick to it. It’s also important to remember it’s all about balance. With the right products to keep you on track, you can still enjoy sweet and savory indulgences without sacrificing your health.
We understand following a diet can be challenging, which is why we want to offer some tips to make that journey just a little bit easier. That’s why we’ve compiled a list of our top keto-friendly products to get you through the day and satisfy any indulgent craving.
Here are 5 popular options that can help you stay on track:
These nuts are a great source of healthy fat, an important part of the keto diet.
Plus, they have 15g of soy protein and 8g of dietary fiber per serving, so you can feel full with this healthy food.
You can eat these as a snack or put them on a salad to give an extra crunch without the carbs.
Low carbs and high fats is the way to go with keto, and these bars have all that, plus great taste!
When you need a little chocolate treat (who doesn’t), these can be your go-to as you stick to the keto diet.
One of the things to avoid in keto is high-sugar fruits. But what if you have a sugar craving? You don’t need to reach for a Reese’s cup; opt for Quest Nutrition’s protein cups instead. You won’t even notice a difference.
These sweet treats are sure to satisfy your sweet tooth, and they have 11g of protein per serving. So go ahead, treat yourself to this keto-friendly dessert.
For all the coffee lovers out there, this is for you!
This powdered coffee includes grass-fed butter and Himalayan pink salt, two ingredients that are important in the keto diet.
Plus, you can enjoy this blend hot or cold, so however you like your coffee, this will work for you.
Another important part of the keto diet is staying hydrated. This helps circulates the nutrients in your body and helps get rid of toxins.
With beta-hydroxybutyrate (BHB) salts and only 1g of sugar, this powder will provide many benefits without compromising taste. Simply add a pouch of the blend to cold water, shake and enjoy.
It also comes in multiple flavors, too, so you can curb hunger while drinking something that tastes good.
Whether you’re new to keto or need to add some variety to stay on track, we’ve got something for you. You can always search more of your keto-friendly products in our keto collection. And for more tips on how to get started and be successful on the keto diet, check out our list of dos and don’ts.
]]>Drum roll, please! Introducing, Just ReZults, an all-encompassing wellness program unlike any other with a dedicated, skilled team that is just as invested in your success as you are. This one-of-a-kind health program has all the essential building blocks for real, lasting results. This includes virtual live fitness instruction with a personal trainer, 1:1 chat support with a certified nutritionist, customized meal plans tailored to your unique health needs (no cookie cutter plan here), and—equally important—a private online support group of people just like you to help keep you motivated each step of the way. Never before has there been such a well-rounded and customizable program offered with this level of professional and community support.
This creamy, flavorful snack contains friendly bacteria, also known as probiotics, that are excellent for the gut. Be on the lookout for brands that offer sugar-free, full-fat options. You can even top your bowl off with fresh fruit!
We PROMISE it tastes better than it sounds. Sourdough is fermented dough that is easily digestible compared to traditional bread. It’s exceptionally good when used as toast or for dipping in soup.
Some nuts are hard to digest but almonds are the exception. They're high in fiber, fatty acids, and probiotics. Plus, they fill you up quickly, so you don’t need to overeat.
Inflammation is never good, especially in your stomach. Olive oil has properties that reduce gut inflammation and helps your pancreas produce fewer digestive enzymes. But we aren’t suggesting you drink a bottle – simply poor some over fresh vegetables or a salad. And make it extra virgin if you can (called EVOO for short)!
Fight off unhealthy bacteria, such as H pylori, with a good source of Sulphur found in brussels sprouts. Whether you bake them, stir-fry, or eat them raw, it’s a gut friendly food that can be just as tasty as it is healthy.
Bad for your breath but great for your stomach! Garlic not only keeps bad bacteria under control, it also makes any dish extra flavorful.
Fiber does wonders when it comes to improving your digestive track. Vegetables that are high in fiber, like artichokes, can increase good bacteria in your stomach and prevent inflammation.
Just like artichokes, chickpeas are high in fiber and can help you digest in the same way. So, pick which one you like best or opt for them both! Try roasting chickpeas by tossing with some EVOO, a dash of salt, and throw in the oven. Check out this recipe for more healthy snack options.
Ahhh pasta, a favorite comfort food. While it may be on this list, don’t get carried away. In moderation, whole grain pasta, rice, or bread can provide necessary nutrients, like omega-3 fatty acids that are good for a healthy gut. For your next meal, trying tossing this low carb fettuccine with Walden Farms Pasta Sauce – it's an amazing combination.
You should try to consume liquids that have polyphenol as well. This is a plant compound that can reduce blood pressure, inflammation, cholesterol levels, and stress. Our favorite source of polyphenol is green tea.
Is it a fruit or is it a vegetable? It's a superfood! Filled with fiber and other important nutrients to help your gut. Better yet, it’s low in fructose so it’s less likely to cause unwanted gas compared to other fibrous foods.
Yup, we said it. Dark chocolate is healthy. A few pieces a week have proven not only to help with gut inflammation but improve health outcomes related to heart disease.
Finally (and probably our favorite food group) wine. This has similar qualities and properties that cocoa has. So, if you want to pair the wine and chocolate together you can enjoy a relaxing night and a healthy gut all at the same time – in moderation of course. Please consult your doctor to ensure alcohol is a safe and appropriate addition to your lifestyle.
The list goes on...but this is certainly a good start. We also recommend taking a cleanser before starting your new healthy lifestyle. By doing so, it gives your body a fresh start and flushes out any unwanted particles in your stomach. We recommend Bell Lifestyle Digestive Tea and Doctors Designs Cleansing Herbs Tea.
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Keto is a high-fat diet that focuses on burning healthy fats for energy. When you eat Keto-friendly foods, your body won't go into “fat-storing” mode the way it does when you eat carbs, resulting in successful weight loss. The diet requires eating full meals with low carbs, quality protein, and high fats, so you won’t have to worry about feeling hungry or deprived of good tasting food.
Stay Hydrated
Regardless of your eating habits, you should ALWAYS have water (and plenty of it) in your diet – something most people undervalue. Water is especially important for making the Keto Diet a success because staying hydrated will help flush out toxins while circulating the nutrients left behind throughout your body.
Increase Your Intake of Nuts & Seeds
Time to channel your inner bird. Nuts and seeds may not sound exciting but they’re a great source of healthy fat. Consider adding flaxseeds, chia seeds, almonds, or these delicious roasted, lightly salted soy nuts into your diet.
Cook with High-Fat Oils
One misconception is that oil is not part of a healthy diet. Think again! When used in moderation, options like coconut oil and olive oil (especially extra virgin olive oil or EVOO for short) are an easy way to incorporate healthy fats into your diet. However, you should refrain from using vegetable, canola, and sesame oil.
Not Eat Fat
Ok, we know this is a double negative. So, let us explain. With the Keto diet, you actually must eat enough fatty foods in order for it to work. We recommend staying away from processed meals, especially in the freezer aisle, and opt for something healthier like avocado, fatty fish, nuts, and even bacon.
Eat High-Sugar Fruit
Everyone is under the impression that fruit is healthy, which it is. But for weight loss, high-sugar fruits – mangoes, grapes, cherries, and bananas – aren't the best because of their increased carbohydrates. This is something you want to stay away from on the Keto Diet. As mentioned before, avocado is a great option because it’s high in healthy fats, but low in sugar (and yes, it is actually a fruit).
Stop Eating Out
One major reason we see the Keto Diet failing is people believe they must completely change their lifestyle. If you’re diet makes you unhappy, then it’s not the right one for you. Luckily, it’s not hard to make restaurant meals keto-friendly. Choose a meat or fish-based dish and replace any high-carb food, like French fries, with vegetables. Our favorite trick is swapping a burger bun for extra toppings like cheese, avocado, bacon, or eggs. Or, make it a burger wrap and substitute the bun for lettuce.
Dieting isn’t always easy, but it shouldn’t be impossible. The key is finding the one that fits your day-to-day schedule the best. Our readers find the most successful ones don't just help you lose weight, but teach you to maintain a healthier lifestyle, increase self-confidence, and improve your mental health. Is Keto the right diet for you? Be sure to follow our dos and don'ts and browse Nashua Nutrition’s wide selection of Keto friendly snacks to get started.
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Intermittent fasting is not actually considered a diet but instead a pattern of eating. There are a few different methods to intermittent fasting, but the most popular one is the 16/8 rule in which you restrict your eating to an 8 hour period and fast for the remaining 16 hours. While that may seem like a long time to go without food, you’re actually sleeping for a good portion of those 16 hours. This means some people may eat their final meal at 6 then wait until 10 in the morning the next day for their next meal. Or you could do 7 to 11 or whatever other variation works for you. During the fasting period, you can load up on all the water and sugar free coffee or tea as you want (well, in moderation, of course).
There are several reasons health professionals say fasting can help with your overall health and weight loss. When your body is in a fasted state for a long enough period of time, it allows insulin to burn off excess fat. It also allows your cells to repair themselves and improves gene function which can help prevent disease and lead to a longer life.1
The Pros and Cons
Intermittent fasting is most commonly used to lose weight because it reduces the number of calories you consume. Goodbye late-night snacks, hello new you!
Like any lifestyle change, intermittent fasting is only effective if you don’t overindulge during the 8 hour period. Focus on high quality, protein packed meals and appropriate portions. Be sure to include lean protein like chicken and fish as well as a hearty serving of vegetables.
While there are numerous benefits to intermittent fasting, the research on it is still new so there could be unknown risks. It’s also not for everyone, so be sure to consult with your doctor before trying it.
So the question remains, is intermittent fasting right for you? Only you can make that decision. But, by weighing the pros and cons and understanding the science behind it, you can be on the way to a happier, healthier you!
Don’t forget to check back on our blog or subscribe for more tips on how to achieve and maintain a healthy lifestyle.
1 https://www.healthline.com/nutrition/intermittent-fasting-guide#effects
]]>Believe it or not, fat can actually a good thing! Protein that’s too lean will just dry out. Choose protein that’s full of healthy fats like fish and chicken. Wrap some wild salmon in foil or make chicken kebabs. If you opt for beef or pork, opt for grass fed loin or round cuts.
If you’re grilling up burgers, choose whole grain buns that’ll give your meal extra fiber. If you want to skip the bread entirely, you could also use a large leaf of lettuce for a burger type wrap.
Healthy, grilled food doesn’t have to be bland or boring. In addition to that nice smokey flavor you get from a charcoal grill, you can also marinate your meat and veggies or rub herbs and spices on them for added flavor and nutrition.
Marinate overnight in a simple white or apple cider vinegar, low sodium soy sauce, garlic, ginger, and extra virgin olive oil mixture. Or, rub on chili powder, cinnamon, cumin, paprika, rosemary, or parsley. Want to make things even easier? Try a premade Italian salad dressing and marinate in the fridge overnight.
Barbecue style often encourages snacking as meat comes off the grill. This makes it difficult to monitor how much you eat before it’s too late! A good portion size can vary from person to person, but the typical recommendation is 3-6 ounces of meat. Fill up the rest of your plate with grilled vegetables like summer squash, zucchini, bell peppers – the list goes on and on!
Corn on the cobb, avocado, tomatoes, asparagus, and potatoes are all great summer vegetables to incorporate alongside your protein. Grill them up alongside your meat or If your garden is overflowing with tomatoes, here’s a list of things to do with all those summer tomatoes. Hint: Our personal favorite is the first one on the list – a refreshing, chilled tomato salad.
You can also make a potato salad – a classic, summer favorite! Replace traditional mayo with this one or use plain Greek yogurt (you and your guests won’t even know the difference). Here’s a dill infused potato salad recipe that’ll be sure to be a big hit.
Want more healthy recipes and tips? Don’t forget to subscribe to our newsletter for all the latest blogs and deals, delivered right to your inbox!
]]>Early mornings and evenings are the best time to get your workout in. Avoid 10 AM to 3 PM because that’s usually the hottest part of the day. Early morning workouts can give you an energy boost for the rest of the day, plus you’ll get it out of the way early and won’t feel it hanging over you all day.
Staying hydrated is important not just for performance but your overall well-being. Make sure you double up on your water intake when its hot. A refreshing, nutrient packed smoothie is a great way to refuel after a workout.
Water sports and other activities are also great ways to stay cool while still getting in a good workout. Water adds resistance which adds a level of strength training to your cardio – a win-win for weight loss! Jog around the pool to tone those legs or swim for a few laps for full body. Check out other pool and water exercise ideas on YouTube. There are also endless possibilities to get out on the pond, lake, or ocean with activities like kayaking (hello lean arms!), paddle boarding to strengthen your core, and so much more!
Passing showers or thunderstorms getting in the way? Those summer bouts of rain can be a relief because they brings somewhat cooler air. Go for a quick run right before, during, or after the summer rain. Just be careful and pay attention to the weather forecast. If thunderstorms are a possibility, stay home and wait it out.
If you have air conditioning or central air, there’s plenty of exercises you can do in the comfort of your home. Jumping jacks, wall squats, and tricep dips are great options to do a simple, but effective at home workout.
No A/C? No problem! A cool basement or garage will suffice.
Hiking is a great option on hot days because you’re protected by the trees meaning its often cooler. Plus many mountains and trails run along bodies of water and rivers so you can splash some water on your face to cool off. Be sure to pack enough drinking water and pay attention to trail markings. Check your state’s website for maps and regulations. There’s also lots of great Facebook groups you can check out to get firsthand tips before venturing out.
On vacation? Here are more tips for working out. And, subscribe to our newsletter to get the latest blog posts (and HOT deals) right in your inbox!
]]>Even if you don’t typically work out in the morning, getting it done early in the day will do wonders while you’re on vacation. Not only will you feel more energized for the rest of the day, you’ll also be less likely to binge on junk food. If you save your workout for the end of the day after a long day in the sun, you may be too tired or weighed down to be bothered.
Research local trails or scenic hikes in your area. Hiking is a great way to enjoy the outdoors, explore the area you’re vacationing in, and spend some quality time with your family. If you have a dog, they might also want to tag along (just be sure to check the regulations and conditions to ensure it’s safe for them to join). Hiking serves as a good full body cardio exercise. It build endurance and muscle strength, but is one of those activities that doesn’t feel like tedious, mundane exercise.
A walk on the beach is a great workout and you get all the same health benefits from any walk. The sand creates resistance so you burn more calories. Plus, it’s a good workout for your lower calves. Start out on the flatter, wetter sand close to the water then as you get stronger, work your way toward the dryer sand.
There are lots of games and activities you can do to stay in shape while still having fun. Volleyball, frisbee, kayaking, paddle boarding, golf, and even ping pong are just a few things you can do. Remember, just get moving!
If you’re laying low at home, you can still keep up the momentum with some simple exercises. If these are exercises you already do during your normal routine, maybe cut down on the number of reps or the length of time.
While it’s important to keep your body moving, it’s ok to take it easy. If you skip a day, that’s OK! Take time to stretch and refuel because that’s what a vacation is all about.
After any work out, don’t forget to refuel your body with a healthy snack or protein packed drink. And drink lots of water!
]]>We have a wide selection of high protein, low carb food, but all those choices can be overwhelming to a beginner. We compiled a list to help you get started! We recommend having a few products from each category below. That way you’ll always have a healthy option on hand to get you through the day.
Stay on track with your weight loss goals – morning, noon, and night! Whether you’re following the Keto or IPA diet or you’re gluten free, stock up on the most popular meals below.
Don’t let your cravings get the best of you and throw off all your hard work! Instead, keep a variety of sweet and salty snack options handy. Here are some to start with.
While water (and lots of it!) is a necessity when dieting (and for your overall health), other flavored drinks can help satisfy your thirst. From shakes and smoothies to refreshing cold and hot drinks, these are some favorites to have on hand.
Want to make your own protein packed drink? We also have a large variety of protein powders so you can customize your pre or post workout drink.
Want to be the first to know when we’re having a sale? Be sure to subscribe to our newsletter so you can stock up!
Still not sure where to begin? We can help! Contact us at support@nashuanutrition.com or 1-800-649-1374!
]]>Walking is so simple, but offers a long list of health benefits – both physical and mental. And all you need are some comfy, supportive sneakers! With just 30 minutes of walking per day, 5 days a week, you can reduce your risk for heart disease, lower your blood sugar, and even boost your immune system (we could all use an extra boost right about now). Plus the fresh air can help relieve stress and boost your energy.1
This is an age-old classic you may remember as a kid, but as simple as it is, it’ll really get your heart pumping (which is a good thing)! If you have outdoor space, this is a great activity to do with your kids outside on the grass, pavement, or a deck.
Beginner Tip: If it’s been years since you’ve attempted a jumping jack, start out with a low impact variation. Skip the jump part and simply move each leg side to side but still keep the power in your arm movement.
Waiting for your coffee to brew in the morning? You can quite literally do this anywhere, anytime!
Simply stand straight against a wall and rest your back, neck, and head against it. With your feet positioned shoulder width apart, bend your knees as if you were sitting down in an imaginary chair. Hold for 15 seconds then rest and repeat. As you do this simple exercise more regularly, you’ll get stronger and stronger. This works and tones your thigh and glute muscles.
This is another easy one for beginners but also an all-time favorite for more seasoned athletes out there. This simple floor exercise works your glutes and abdominals.
Lie flat on your back with your knees bent and feet flat on the floor. Tighten your glutes and abdominal musicals as you lift your hips off the floor to create a straight line from your shoulders to your knees. Hold for 20 seconds then rest. Repeat 10 times.
Ok, this one may sound intimidating, but it’s actually very simple and can be modified to any level. Plus, it works those pesky inner arm muscles (also called triceps).
Sit on the floor with your knees bent and place your arms flat on the floor behind you. Start with your arms straight and your butt off the ground then lower your body until your arms reach a 90 degree angle with the floor. Then push your body back up (using those inner arm muscles). You can also do this with a chair, but it may be easier to start on the floor then modify from there. Check out this article from Women’s Health Magazine that breaks it all down for you.
Remember, you don’t need an expensive gym membership, peloton bike, or fancy equipment to achieve your weight loss and fitness goals. Just get moving! Then refuel with a refreshing, cold protein drink.
]]>Here’s your roundup of the top IPA products:
These breakfast options are packed with the same great flavor as the grocery store original, but without the extra carbs or calories. Plus, these are all IPA Unrestricted!
Looking for a tasty, guilt free snack that’ll hold you over to the next meal but will still keep your weight loss goals on track? These snacks are a great addition to your IPA diet.
The key to maintaining a healthy lifestyle is allowing yourself to actually enjoy what you eat. You can have your cake and eat it too!
Not sure if a product fits within the IPA Diet Protocol. No more wondering or mistakes! Use our handy calculator.
IPA Calculator
Want to find your own IPA products? We’ve made it easy for you! Simply go to our “more” menu and select Ideal Protein Alternatives (unrestricted or restricted).
Or, as you’re browsing through different product categories, you can use the diet filter on the side.
]]>Ingredients:
2 tablespoons of coffee
2 tablespoons of sugar (or skip the added sugar and calories and substitute with your favorite syrup)
2 tablespoons of hot water
1 ½ cups of milk (or non-dairy option like coconut or almond milk)
Directions:
Whip together the instant coffee, sugar, and hot water for about 5 minutes or until it’s thick and foamy. You can whip by hand or use an immersion blender.
Tip: Use a small, narrow width bowl. This will ensure your beater reaches the deepest levels of the mixture.
Put your milk in the glass or cup you plan to serve it in. Pour the whipped coffee mixture over it and drink up!
Make it your own!
Has the quarantine boredom hit? Stay tuned for more at-home recipes! And be sure to subscribe to our email list for all the latest sales and blogs (scroll down to the footer to sign up).
]]>Are you worried about your health? Wondering how to balance your job with your kids’ education? Families all across the country (and the world) are dealing with similar and equally daunting questions.
The first step is to identify what’s making you feel anxious then find ways to calm your nerves. You may not be able to make the problem go away entirely, but you can do things to help you cope with it. When you feel stressed or overwhelmed, try going for a quick walk (if you can safely socially distance). The fresh air can help clear your mind. Or, try mediation or simple breathing and relaxation techniques. Calm is a great app and offers (some free) online resources. Or, browse through YouTube, Spotify, or your phone’s app store for more guided options.
“We’re in this together.”
“You’re not alone.”
You’re likely seeing these messages plastered all over your TV and computer screen. But finding the support you actually need isn’t always that simple. While you can’t take walks with your neighbor or go to spin class right now, you can meet up with people virtually.
If you want to keep your weight loss goals on track, Facebook groups are a great place to start. Whether you’re a new mom trying to lose the baby weight or you want to follow the Ideal Protein diet, there’s probably a group out there for you! For example, check out this one for the Ideal Protein diet using alternative products (at a much lower cost). Online discussion is a great place for support and finding new techniques from people not just in your community but all over.
Tip: If you already follow the IPA diet, check out our handy calculator to determine if a product fits the protocol.
IPA Calculator
You’re probably heard this one before. But, that’s because it really can help!
Whether it’s a food journal, a note in your phone, or an app like MyFitnessPal, write down everything you eat, when you eat, how much, and for extra credit – how you felt afterward. After about a week or so of doing this, you might notice some trends that can help you pinpoint your problems. For example, are you doing some extra munching late at night? Try to add a little extra protein to your dinner, take a quick walk around the neighborhood, and get to bed early. These things could not only help you feel more full, but also get you moving (and distracted).
Drinking water has so many benefits to your overall physical health which can ultimately improve your mental health. Now that’s a win-win! Water not only refuels your body, but when you choose it over other drinks that have extra calories and sugar, you can keep your weight in check. Water also acts as a natural appetite suppressor so you’ll feel more full or won’t be as tempted to unnecessarily snack. Water is especially important as we head into the warm summer months.
If you always deprive yourself of the things that you love, you’re sure to relapse worse than ever. Allow yourself to cheat every once in a while. And if you can, cheat the smart way. For example, if you love chocolate, instead of reaching for a sugary milk chocolate bar, try instead some dark chocolate (60% chocolate or more). You can have your cake and eat it too! Try this chocolate fudge cake that’s delicious without all the guilt.
Stay tuned for more tips on how to get through this crisis AND maintain your healthy lifestyle. Join our email list (scroll down to the footer to sign up) for special offers and the latest blog posts.
]]>A smoothie is an easy way to start your day with some healthy protein and even sneak in some leafy green vegetables. You can even make a big batch and store it in the fridge overnight to enjoy in the morning. Simply choose your liquid like almond or coconut milk or orange juice, then add some fruits and vegetables like banana, frozen blueberries or cherries, and spinach, then top it off with some cocoa powder for those chocolate lovers out there.
Pinterest is a great place to find recipes. Check out some of our favorites that we’ve pinned just for you! Or, if you some ready to go packets, browse this wide selection.
Chickpeas are high in protein, fiber, and vitamins and minerals making it satisfying snack that keeps you feeling full. A can of chickpeas is another good shelf-stable option to stock up on and keep in your pantry. To roast them, simply remove from the can and dry on a dishtowel. Then, toss in some EVOO (extra virgin olive oil), sea or Himalayan salt, and roast in the oven at 400 degrees Fahrenheit for about 40 minutes.
Protein is an important part of your diet. It not only helps build muscle, but aids in lowering blood pressure, reducing your appetite, and boosting your metabolism – all things that will help you on your weight loss journey! That’s why we offer all sorts of protein packed snacks that you can keep in your car or purse. What’s even better is you don’t have to sacrifice flavor. From barbecue and pizza to ranch and cheddar, we have it all.
On its own and raw, kale may not be your favorite vegetable, but crisp them up in the oven and voila – you have a healthy, but yummy snack! Simply toss some bite sized leaves in oil with a dash of salt and put on a baking sheet and bake in the oven at 350 degrees Fahrenheit for about 10-15 minutes. These chips are packed with antioxidants and immune boosting vitamins – something we all need a little bit extra of right now.
While you can buy pre-made mixes, it’s much more cost effective to make your own. Plus, you have more control over the ingredients and can minimize any extra salt or sugar. Mix together your favorite nuts and dried fruit (our favorites are cherries or cranberries). The fruit adds some sweetness to the mix, but you could also add in some dark chocolate chips for an added treat.
If you’re feeling lost or anxious, just know, you’re not alone! We’re here to help you and be a resource in your health and weight loss journey. Sign up in for our newsletter and exclusive deals on shelf-stable meals, on the go snacks and more! And stay tuned for more tips to stay healthy during these challenging times!
]]>We’ve compiled a list of the top ones that can help boost your immune system so your body can more easily do its job and fight off viruses. While none of this is a guarantee, especially with such a highly contagious virus, it’s important to do whatever you can to minimize your risk.
Vitamin C
First and foremost, vitamin C is the most common one linked to maintaining a healthy immune system. It’s found in a lot of foods (here’s where that healthy eating comes in) such as citrus fruits, bell peppers, and leafy green vegetables like spinach and kale. Since this vitamin is water soluble, it doesn’t hurt to add in a little extra to your daily intake with this 1000 mg tablet.
Zinc
Zinc is a mineral that could minimize symptoms of the common cold. This mineral can be especially effective if you feel a cold coming on. While it can be found in a lot of lozenges, it’s also present in most multivitamins such as this one. Be cognizant of your intake and consult your doctor with questions.
Vitamin D
Vitamin D is a fat-soluble vitamin that helps your body’s white blood cells and can minimize inflammation – all things that’ll improve your overall immune response. People who have low levels or are deficient in vitamin D are often more susceptible to upper respiratory infections such as influenza.1
Vitamin B6
Like vitamin C, B6 is another water soluble one and it aids in the chemical reactions needed for your immune system to operate properly. It’s naturally found in chicken, fish, and starchy vegetables so you may already be getting the adequate amount you need in your daily diet. It’s also found in most multivitamins so if you don’t take one already, that may be something to consider adding to your routine.
Not sure which vitamin or mineral to choose from? Check out this general immune support instead! Or, contact us with any questions and we can help guide you. As a family owned business, we are committed to providing high quality nutritional products and providing our customers the support and resources they need.
When we all do our part to stay healthy, we are also helping our neighbors and the larger community. Stay safe and we’ll get through this together!
1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
We’re here to help! At Nashua Nutrition, we’re fully stocked on shelf-stable meal options, ready to be shipped to your doorstep with the click of a button. Here are 7 meals you can whip up:
Oatmeal is a great way to start your day! Not to mention it’s an option the whole family can enjoy. Our customers love HealthSmart’s Instant Maple Brown Sugar Oatmeal because it provides a high quality protein that’s low in carbs and fat. Plus, the delicious combination of maple and brown sugar tastes great!
Tip: Add some unsweetened almond milk for even extra creaminess!
Chili is another great option this time of year as well as to have extras in the fridge for whenever the cravings hit. This satisfying meal is packed with 15 grams of protein as well as lots of delicious flavors including tomato, bell peppers, onion, garlic, and a touch of spice. This is another good one to make in big batches for the whole family or to just have on hand for those day full of conference calls and emergency planning meetings. This vegetable chili can be made in the microwave or on the stove!
You don’t have to go to a Mexican restaurant to have a delicious Mexican dish. The Chicken Enchilada Verde is another shelf-stable meal you can keep in your pantry and whip up for a hearty lunch or dinner.
Who wouldn’t want a sloppy joe for lunch? A throwback to the good old days is probably something we all need right about now. This entrée is an easy one to whip up for lunch, dinner, then save the extra for leftovers. HealthSmart’s Vegetarian Sloppy Joe Mix has 15 grams of protein and just 100 calories!
For many people, pasta is a comfort food and let’s face it, we need all the comfort we can get right about now. Proti-Thin’s High Protein Fusilli Pasta is as nutritious as it is delicious. It has 18 grams of protein and is an excellent source of iron. Make it your own by adding some fresh, sautéed vegetables like tomatoes and bell peppers (which are full of immune boosting Vitamin C). This one is also low on the glycemic index which makes is an ideal choice if you’re diabetic. It’s also IPA Unrestricted and 2 SmartPoints with Weight Watchers. A win-win!
Everyone loves a good pot roast! And when times are tough and something as basic as the grocery store can be a terrifying place, you can still enjoy a nice home cooked meal. We make it easy with this shelf-stable meal that we ship right to your door and you can store in your pantry. It’s the perfect combination of perfectly seasoned beef and tasty vegetables!
Need something to hold you over until that next meal? A meal replacement drink is a great option to keep yourself from scrounging through the pantry. For our coffee lovers out there, check out this 100 calorie meal replacement that’s also fortified with much needed vitamins and minerals. HealthSmart also has many other yummy flavors like chocolate and vanilla.
As we all navigate this scary situation, we want to do everything we can to help you and your family stay healthy. Stay tuned for more tips and special offers!
Now through April 1st, enjoy free shipping on all orders! No minimum or code required!
]]>If you’re struggling with weight loss or building muscle, it’s probably because you aren’t working your muscles properly. Spin class is a short, high-intensity workout that's great for your whole body. It benefits everything from your legs to your shoulders and all the muscles in-between. You can expect to burn an average of 400 to 700 calories per class while you strengthen your core, upper body, back, glutes, quadriceps, hamstrings, and lower legs.
Back problem? Hurt shoulder? Out of shape? No problem! Anyone can do a spin class and you can go at your own pace. The stationary bikes allow you to change your gear, or level of difficulty, so you can tailor the ride to your skill level. Don’t worry about what others are doing – make the class (and your workout) your own! Most importantly, you can talk to your instructor before class to ask for any modifications if you have an injury or concern.
As you get to know the instructors and other riders, you’ll develop friendships that'll make you want to come back. Exercising will no longer be a chore you dread but a way to socialize and make your mind, body, and soul feel good.
Ready, set, spin! It’s time to get on that bike and watch the calories burn. Just remember, it’s not good to let your body crash after a high-intensity workout. Check out our selection of healthy protein drinks and power bars that'll keep your fueled during your recovery.
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