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The cold weather often keeps people inside.  When people are kept inside they tend to become a bit lazy, snack a bit more, and spend more time lounging on the couch, starring at the television.  After all, heading out into the frigid air, and the snow drifts does not appeal to everyone, and not everyone enjoys colder temperatures.  So, how do you stay active when you just cannot bear to head outside? One great way to stay active is to simply move your exercise routine indoors.  Buy some light weights to lift, a few workout DVDs, or a piece of exercise equipment.  Workout just as you would outside, at least a few times a week for best results.  You can even make use of common household items such as canned goods, bags of rice, and your stairs to create a complete exercise circuit. Winter is also a great time to tackle those household projects you have been putting off.  If you have been meaning Finally, some of the new video games actually provide a great workout.  Be sure to choose games that are completely interactive, and if possible, ones that track your personal results.  What will seem like a few hours of afternoon fun can turn out to be a wonderful, fat burning session that yields tremendous results.to rearrange your closets, organize your kitchen, or redecorate a room, do it now.  Not only will be thrilled to have your projects done, you will also get a great workout at the same time. The post Ways to Keep Active When It’s Cold Outside appeared first on Nashua Nutrition Blog.

The weather has turned colder.  The decorations are starting to appear.  The hustle and bustle of shoppers begins to pick up.  There are wonderful smells starting to emanate from the kitchen.  That’s right!  It’s the holiday season once again.  What does all of this mean?  While it often brings feelings of togetherness and excitement, for many, it also means weight gain. Even though no one wants to be “that person” who is constantly harping on how bad all of the food at the holiday party is it is still possible to avoid the unwanted holiday weight gain.  One way to go about this process is to prepare in advance.  When heading out to a large holiday dinner, consider the food possibilities that will be served before you leave, and make a game plan.  Fill your plate with healthy options such as salad, vegetables, and lean protein.  Try to stay away from empty fillers such as rolls, stuffing, gravy, and mashed potatoes. Next, just because you see a ton of food in front of you, does not mean that you have to eat more than normal.  Consider the amount of food you would normally eat, and make your plate to resemble that amount.  Skip the seconds, and refrain from extra nibbling while conversing with others at the table, or while packing up leftovers. Then, conquer the dessert table in a way that is practical.  Have one small piece of fruit pie, one or two cookies, or a sliver of cake.  Do not feel as though you have to sample every delicious treat that is on display. Finally, try to avoid alcohol as much as possible.  Alcohol adds a ton of calories to your diet and can completely derail your plans.  If you must have a drink, choose a glass of wine or beer which you can sip to last longer, without reaching for another.  Steer clear of drinks such as eggnog, which are loaded with sugar and fat, and can pack more calories than your entire holiday meal. The post Preparing for the Holiday Season Weight Gain appeared first on Nashua Nutrition Blog.

With the weather turning a bit chillier, and the days getting a bit shorter, it is once again time to start thinking about Halloween.  This time of year causes many parents (and dentists) to shudder a bit at the mere thought of all of those sweets children will be eating.  This does not have to be the case.  There are some great healthy Halloween alternatives that allow for great fun, without all of the unwanted sugar. One great alternative to the candy bar is the granola bar.  These treats are still sweet, and still satisfy a child’s need for something tasty and fun, but actually provide a plenty of nutrition.  Choose bars that contain good amounts of oats, nuts, and natural sweeteners such as honey, and you have a beneficial snack to drop into trick or treater bags. Another good option is juice boxes.  Children love juice, and choosing an option that is one hundred percent real juice with no added sugar provides nutrition and vitamins, while keeping kids happy! Finally, consider handing out mini bags of pretzels.  Pretzels are tasty, crunchy, and offer a great respite from the gobs of other types of sweet treats.  Today, there are a wide variety of shapes, and flavors, which are sure to please every little ghoul that rings your bell this season.   The post Healthy Halloween Alternatives appeared first on Nashua Nutrition Blog.

Breast cancer is a devastating disease that affects thousands of women on an annual basis.  While just the thought of this can be extremely scary and just about every woman has been somehow affected by the disease, it is important to understand that awareness is key, and you can protect yourself. One of the best ways to protect yourself from breast cancer is to perform regular, routine, self breast exams.  These exams are simple to do, and should be done once per month, preferably following your regular menstrual cycle.  Even though physical examinations by a doctor are extremely important and play a large role in preventative care, there is no substitute for self exams.  In fact, a high number of cases of breast cancer were first detected by the patient through a self breast exam. Mammograms also play a critical role in the early detection of breast cancer.  For women who are over the age of forty, and for those who are younger with a family history of the disease, an annual mammogram is a valuable tool in this fight. Finally, maintaining a healthy diet with plenty of regular exercise can be quite beneficial to maintaining overall health and well being, and even fighting off cancer.  Consuming a diet that is rich in fresh fruits and vegetables, lean protein, low fat dairy, and whole grains has been shown to provide many benefits.  Exercising at least three times per week for about thirty minutes per session also keeps body fat levels in check, weight under control, and the body overall fit and healthy.   The post Breast Cancer Awareness – the Best Way to Protect Yourself appeared first on Nashua Nutrition Blog.

If you are one of the many people who dread the weather turning colder because you always seem to catch a cold or the flu, fear not!  You can still enjoy everything the winter season has to offer, while staying healthy. The first thing you need to do to stay healthy this winter may sound overly simple, but it really does work:  wash your hands!  Be sure to wash your hands frequently, for at least twenty seconds at a time, with warm soapy water.  This is especially important to do before eating. Next, you should be sure to stay well hydrated.  This means drinking eight, eight ounce glasses of fluid per day.  Water is a great option, as is tea, milk, and one hundred percent fruit juice. Then, make sure you eat a healthy well balanced diet.  This should include eating plenty of fresh fruits and vegetables, lean protein, low fat dairy products, and whole grains.  You may also want to incorporate foods that help to keep your immune system strong such as ginger, garlic, and warm and cozy soups. Finally, make sure you are well rested.  In order to fight of illnesses, your body will need to be strong and well rested.  This means getting plenty of sleep at night, and making time for regular bouts of daily exercise.  When your body is in top condition, so is your immune system, which will do wonders to keep you strong, fit, and healthy all year long. The post Staying Healthy as the Weather Turns Cold appeared first on Nashua Nutrition Blog.

More than ever before, children need to be careful about what they put into their bodies, and the first place to make changes is lunch.  School lunches can be high in fat, calories, and sodium, so packing a lunch is a better option.  Here are some tips to make the best lunches for your kids. Let’s begin with drinks.  Bottled drinks and juice boxes can be expensive, and may not be the healthiest options.  Instead, buy a leak proof thermos and fill it with one hundred percent juices, water, milk, or homemade lemonade. Next are sandwiches; perhaps the most popular lunch box item, but also the most boring.  No more peanut butter and jelly.  Try using leftover chicken to make homemade chicken salad, and leftover ham or roast beef for fresh sandwiches.  Adding fresh veggies such as lettuce, tomatoes, sprouts, and cucumbers make them tastier and healthier.  Also, stay away from plain white bread.  Opt for whole grain breads, pitas, bagels, and even wraps. Fresh fruits and vegetables make great healthy snacking options.  Carrot sticks, celery sticks, cucumber slices, broccoli florets, and grape tomatoes packed with a small cup of dip or dressing is a great choice.  Fresh fruit such as apples, oranges, blueberries, and bananas are easy to eat, and easily stay fresh until lunch time. Finally, try to stay away from prepackaged snacks of greasy chips and sugary cookies.  Instead, choose leaner options such as pretzels, dried fruit, popcorn, and trail mix.  These snacks are easily packed into lunch boxes, and still give the sweet or salty satisfaction kids need.   The post The Best Lunches to Make For Your Kids appeared first on Nashua Nutrition Blog.

Fall is a great time to get serious about dieting.  With the cooler temperatures, come a variety of fresh fruits, nuts, and veggies that you should most definitely take advantage of.  These foods are easy to get during the fall season, and can help you stick to your plan, while providing a great deal of nutrition.  Here are some of the top fall foods for dieting. Apples:  Not only do apples taste great in the fall, they make a perfect food for dieting.  Apples provide an excellent source of fiber, vitamin C, and flavonoids.  This tasty fruit is also linked to warding off high cholesterol, cancer, and even Alzheimer’s disease. Grapefruit:  Citrus fruit comes into season in the fall and is packed with tons of vitamin C, fiber, and potassium.  They are also low in sodium and calories.  Some studies suggest that eating grapefruit regularly can even help your body to burn more fat. Cranberries:  While often associated with turkey and Thanksgiving dinner, cranberries are a great source of vitamin C and proanthocyandidin, which helps to keep your urinary tract in tip top condition. Walnuts:  You may not be aware of it, but fall is nut season.  Walnuts are perhaps the perfect nut for dieting because they provide a good amount of omega 3 fatty acids, protein, fiber, magnesium, vitamin E, and B vitamins.  Walnuts have also been linked to reducing the risk of heart disease and provide vascular benefits, by lowering LDL cholesterol levels. Broccoli:  Well known as a super food, broccoli contains fiber, calcium, iron, potassium, vitamin C, B vitamins, and many other important nutrients.  This veggie is also linked to lowering the risk of diabetes, heart disease, certain types of cancer, and Alzheimer’s disease.   The post Great Fall Season Foods for Dieting appeared first on Nashua Nutrition Blog.

While at first glance school lunches seem to be a healthy option that provides children with a hot lunch for a low cost, in reality they may not be as ideal as you may think.  The use of poor ingredients, cheap alternatives, and schools cutting their budgets has led to lunches that may be doing more harm than good. Schools are mandated to provide certain types of foods in their lunch programs, such as fruits, and vegetables.  In many cases, starches such as corn and potatoes are used to fill these requirements.  To make matters worse nearly forty two percent of schools investigated did not provide any type of fresh fruit or vegetables.  Of the schools that did offer some type of option that was not a starch, the quality of the food was so low, it would not pass inspection by large food corporations. On top of poor quality foods, school lunches average thirty eight percent of their calories from fat, with fifteen percent coming in the form of saturated fat.  While some schools are taking steps to reduce fat contents, most still contain levels that are considered to be far too high to be healthy. Finally, school lunch programs tend to be very high in sodium, with the average lunch coming in at nearly sixteen hundred milligrams.  U.S. dietary guidelines recommend no more than twenty three hundred milligrams of sodium daily, so this amount is more than half of that recommendation with just one serving.  The USDA is seeking to mandate that school lunches contain no more than six hundred and forty milligrams for elementary schools, seven hundred and ten for middle schools, and seven hundred and forty for high schools.   The post Are School Lunches Healthy? appeared first on Nashua Nutrition Blog.

Today, it seems as though more and more people are taking part in low carb, high protein diets.   Many of these people choose to add powdered protein to their diets, but what is the point?  What benefits does powdered protein offer? The first thing powdered protein does is help muscle to develop.  Protein is a great source of amino acids that help your body to produce much needed hormones and enzymes for healthy muscles. Protein also directly affects how hungry we feel, and it is recommended that we consume ten to thirty five percent of our daily calories as protein.  Women need less protein than men, but still need a fair amount of protein.  Adding extra protein to your diet can keep you from feeling hungry, which can help you to lose weight by not being tempted to snack. Extra amounts of protein can help you build muscle mass as well.  When your muscle mass is higher, you metabolic rate increases.  The higher your metabolic rate, the more calories your body is able to burn, without having to increase your need to exercise more. Finally, adding powdered protein to your diet ensures you are getting a good source of protein, as opposed to less desirable sources.  Protein from animal sources, such as meats, dairy, and eggs are good, but they also contain high amounts of saturated fats.  Other types of protein such as from oily fish and poultry are considered to be better, as is that which comes from vegetables.  That being said, powdered protein makes use of the best types of lean protein so you get only the good results, without the unwanted fat.   The post The Advantages of Powdered Protein in Your Diet appeared first on Nashua Nutrition Blog.

          With more and more people out of work, the economy being a bit uncertain, and bank accounts being tighter than ever before, the idea of a vacation may seem out of reach.  Many people can no longer book a two week vacation to a far off place, to lounge on the beach and enjoy decadent foods. This has lead to a new trend that many are finding very worthwhile, both financially and physically:  the healthy vacation.  These vacations allow people to get away, have some fun, take part in great activities, and go home fit and trim. One popular option for a healthy vacation is the spa vacation.  Many larger hotels and resorts now offer spa packages that are reasonably priced, and offer workouts on the beach, access to fitness rooms and saunas, and even pool side treatments. If you would like to save a bit more money, a hiking or camping vacation is another healthy option.  Pack up your gear and your family, and hit the trail.  You can easily find many great camp grounds all across the country, many of which offer unique adventures and plenty of family fun.  If you would like even more adventure, and have a bit more money to spend, consider taking a camping and hiking vacation outside of the United States.  No matter the location, you can have great fun exploring different regions, while getting a ton of fresh air and exercise, without spending a ton of money. As you can see, healthy vacations are possible, and can be done quickly and inexpensively.  Even if you just have a long weekend, that is a perfect time to head out and pamper your body with a fit getaway. The post Where to Take a Healthy Vacation appeared first on Nashua Nutrition Blog.

Believe it or not, heat is the number one weather concern that causes the most deaths; even when compared to tornadoes, cold snaps, lightening, hurricanes, and floods. A condition known as hyperthermia occurs when a person is not able to fully dissipate the heat that is affecting their body.  Symptoms of hyperthermia include:  swelling of the ankles or feet, dizziness, thirstiness, weakness, nausea, headache, a lack of coordination, and cramps of the torso and limbs. Any time any of these symptoms occur, you should move to a cool place, rest, and consume plenty of liquids.  If you do not feel better in a short time, medical attention should be sought. Perhaps the most dangerous aspect of hyperthermia is the condition known as heat stroke.  This condition can cause death, and causes the body’s temperature to rise to more than 104 degrees.  The skin becomes flushed, the pulse rate is altered, and sweating may even cease. In order to beat the heat, and stay healthy in high temperatures, you should consider these tips: Always drink plenty of liquids such as water and fruit juice.  Try to avoid caffeinated beverages, and those that contain alcohol. Make sure your home is well ventilated, and has air movement from open windows and fans, or is able to be cooled with air conditioning. Keep windows that are in direct sunlight covered, especially during the heating of the day. Always monitor weather forecasts, so that you are aware of dangerous heat approaching. Make sure you dress appropriately.  Light colors, and light materials are the best choices for keeping your body cool.   The post Beating the Heat: Keeping Healthy In High Temperatures appeared first on Nashua Nutrition Blog.

Everybody looks forward to summer, especially those that live in areas that get bombarded with snow every winter. Summertime means barbecues, picnics, pool parties and most of all, vacation! Although everyone wants to look good in their bathing suits, many fail to maintain a healthy diet. Let’s face it! There are always incredibly tempting treats during summer celebrations but it isn’t that hard to make healthy choices that taste good too. I Can’t Give Up Barbecue Few things are better on the grill than ribs; however pork and beef ribs have high fat content. Many people have never considered using veal ribs for barbecue. Veal is much more tender than beef or pork and has a significantly less amount of fat. Venison ribs can also be used for grilling. You’ll need to marinade the venison ribs for at least a day or they will dry out on the grill. Better Burgers That Everyone Will Love A lot of people have never tried turkey burgers merely because they grew up eating burgers made from beef. They think that turkey burgers are bland but prepared properly, they can be tastier than beef burgers and much healthier too! Try adding some breadcrumbs, an egg and some steak sauce to the turkey before making the patty. Toss the burgers on the grill and you’ll have even the most avid beef eater wanting seconds. No Stick Fish Dish We all know that fish is healthier for us than red meat but few people are brave enough to cook fish on the grill. It’s easier than making burgers and you can use any kind of fish fillet. Simply spray a large piece of foil with non-stick cooking spray. Top the fish with fresh garden vegetables like peppers, onions, squash, zucchini or any veggies that you like. Wrap up the foil as a packet and place it on the grill. It’ll be done in half an hour and everyone will love it! So, you see eating healthy during the summer months doesn’t have to be bland and boring. Be creative and enjoy!   The post It’s Not Hard to Eat Right For Summer appeared first on Nashua Nutrition Blog.

Everybody works hard all year long for their couple of weeks off. We all look forward to the spectacular time that we adoringly call “Vacation”!  It’s that wonderful time of year when we don’t have to worry about work, what the boss thinks or waking up to get to work on time. Vacation is the best part of the year! Just because you can let your hair down and relax doesn’t mean that you can’t eat healthy. Whether you’re going camping or traveling abroad, healthy options are available. That doesn’t mean that you can’t splurge. Just do so responsibly. Do It in the Woods If you’re spending your vacation camping in the woods, you’ll be able to keep your regular healthy eating regime. Bring the foods that you normally would eat with you and store them in a cooler. You can also add fresh fish to your diet, if you’re lucky enough to catch some. We all know that eating fish is not only good for your waist but heart healthy too! Ahoy There Matey Believe it or not, many cruise lines are now offering healthy food options on their menus. Of course, they still have fare that is high in fat and calories but you at least have the choice to order healthier foods while on your cruise. Don’t be so strict as to not try some other things. Just eat those splurge foods in moderation. Fresh from the Tropics Going to the tropics on vacation opens a variety of doors for new and healthy foods to try. Caribbean countries use a lot of fresh fruits and vegetables in their dishes and most revolve around local fish. In the Bahamas, conch salad is a staple in most households. It is a delicious blend of freshly harvested conch (a shellfish), red peppers, green peppers, bird peppers, onions and lime juice. There are less than 300 calories in a huge conch salad and less than 3 grams of fat. Be sure to try some freshly picked fruits as well. Your healthy diet won’t be compromised while vacationing in the tropics. Glitz, Glamour and the Healthy Gourmet Taking your vacation in the city can be so exciting! There are so many things to see and do from sightseeing to exploring museums and art galleries. You’ll never be bored. However, many visitors to big cities worry that they won’t be able to find healthy foods to eat. This should be the least of your worries. Most cities, both large and small have restaurants that are dedicated to providing their customers with healthy, gourmet fare. You’ll enjoy trying new things while sticking to your healthy diet. The post Take It Easy On Vacation appeared first on Nashua Nutrition Blog.

It’s really pretty easy to keep your kids eating healthy foods over summer vacation. Naturally, kids always want sweet treats especially when they hear the music from the ice cream man alerting them to his presence. Kids can enjoy healthy snacks and still think that they are sweet and delicious. Going Bananas Most kids like bananas but they can get boring as a snack. There are other ways to make them different and tempting to even the most finicky kid. Your child will also enjoy helping you to make these tasty treats. Put a couple of teaspoons of peanut butter in a microwave safe bowl and heat it. You’ll find that it melts into a thick liquid. Put a Popsicle stick in the end of the banana. Dip the whole banana into the peanut butter and then roll it into some granola or trail mix. Wrap the banana in some wax paper, put it into a zipper bag and pop it into the freezer. In two to three hours, your child will have a yummy snack that is healthy too. Frozen Snacks For On the Go Kids Blueberries are always great snacks for kids on the run. The heat of summer makes kids crave frozen treats. After washing and drying the blueberries, pop them into a snack bag and put them in the freezer. Once frozen, let your child grab a snack bag and continue playing in the yard. It’s a healthy snack that will keep your child happy. Homemade Pudding Pops Let’s face it, every kid likes pudding pops. Heck, a lot of adults love them too! There is a healthy way to make them and it’s inexpensive as well. Pick up a package of HealthSmart Chocolate pudding mix. Follow the directions for making pudding but cut the amount of milk required in half. Use whatever milk you usually buy (soy, low fat, no fat). Once mixed, pour the pudding into Dixie cups and insert a Popsicle stick or spoon into the cup. Pop them into the freezer and in a few hours, your kids (and you) will be enjoying homemade pudding pops! Check out other fun and healthy snacks you can find from Nashua Nutrition! Juice Pops Kids love popsicles and ice pops during the summer. You can make a healthier version that your kids will think is awesome. Pour some fruit juice into Dixie cups. You can use any kind of juice. Insert Popsicle sticks or spoons into the cups and freeze them. This is a great and healthy treat that no kid can turn down.   The post Keeping Kids Healthy During Summer Vacation appeared first on Nashua Nutrition Blog.

  In this day and age, everybody is aware how harmful the sun is for our bodies. Years ago, people basked in the sun and slathered themselves with suntan oil to get a great tan. Nobody knew back then that the sun caused skin cancer. Now that we know, it’s important to take precautions to protect yourself and your loved ones from the sun’s harmful rays. Make It a Routine It’s harder to forget something when you perform that task each day at the same time. This is true with applying sunscreen as well. Putting on sunscreen should be part of your daily routine. When you get out of the shower in the morning, towel off and break out the sunscreen. Apply it to all areas that might be exposed to the sun throughout the day. Decisions, Decisions There are loads of different sunscreens available on the market. There really is no one particular product that one can say is the best. You’ll need to try a variety of products to see which works best for you and your family. Be sure to get the right protection for your needs. Start From the Beginning It’s absolutely essential to teach your children how to protect themselves from the sun’s damaging rays. Make applying sunscreen part of their daily ritual. If they understand that they cannot go outside to play without having their sunscreen on, they will readily accept this process and carry this ritual with them throughout their lives. The Sun Can’t Be That Dangerous The sun really is very dangerous! It can cause a variety of health problems. Naturally, skin cancer is a direct result of overexposure to the sun. Many people don’t realize that the sun can harm their eyes. It can cause cataracts and macular degeneration; both can lead to blindness. Sunglasses can protect your eyes from damaging rays. Overexposure to the sun’s UV rays can also suppress your immune system. This makes it harder for your body to fight off illnesses and diseases. Protect yourself from the sun. Be sure to use sunblock and sunglasses anytime you step outside of your home! The post Stay Healthy in the Sun appeared first on Nashua Nutrition Blog.

Keeping Your Body Fit for Summer So, you worked all year long to make sure that you’d look awesome in your bathing suit. You ate healthy foods and exercised regularly and when you try on your swimsuit, you consider quitting your job to become the next super model! You look that good. Then reality sets in and you wonder how you’re going to keep looking great after all of the wonderful summertime parties. Don’t worry! You can stay in shape very easily. Eat a Meal Replacement Before You Go Out It may sound silly but before you go to a barbecue or other summer function, eat first. Make sure you make yourself a nice salad or eat some protein chips prior to attending a party. By doing this, you’ll be relatively full so you won’t be tempted to overindulge on foods that are high in fat and calories. You can still enjoy the usual summer fare as long as you eat them in moderation. Serve Healthier Options at Your Barbecues Most barbecues consist of foods that are dripping with fat, slathered in mayonnaise or inundated with sugar or salt. These high calorie foods can certainly make your waistline expand and your heart work harder. By simply changing the foods at your own barbecue you will be introducing your friends and family to healthier summertime options. Instead of making pork spareribs, marinade some veal ribs and cook them on the grill. You’ll be cutting down on the fat in the meat as well as the sugar and salt in the traditional barbecue sauce. Experiment with different turkey burger recipes. There are turkey burgers recipes found all over the internet but try creating your own. When I did this, I came up with a turkey burger everybody loved. I just mixed some corn muffin mix, egg and milk into the ground turkey. I made the patties and put them on the grill. I served them on whole grain buns with onion, lettuce and tomato. I topped it with my special sauce, a combination of ketchup, low fat mayo and pickle juice. Even my beef loving friends went wild! Give the Typical Side Dishes the Boot Nearly everybody serves potato salad, macaroni salad and coleslaw at barbecues. These side dishes are laden with fats, sugars and salt and are bound to make you larger around the middle. Opt to serve grilled vegetables like corn, squash and zucchini. Make sweet potato chips in the oven the night before the barbecue and warm them up on the grill. These are all healthier options that are delicious and will keep your waistline trim and your heart healthy. The post Stay In Shape This Summer! appeared first on Nashua Nutrition Blog.