How to best utilize, Sauna, Steam Room &amp; Cold Bath (cold plunge) Sauna:&nbsp;
Many people alternate their use of saunas and steam rooms, or use both during the same visit to the gym. While there’s no hard and fast rule for which is best to use first, some people prefer to start with the sauna and end with the steam room. Before you enter the sauna, drink one to two glasses of water and rinse off in a shower.&nbsp;
<ul>
 <li>&nbsp;Warm yourself in a dry sauna for up to 10 minutes without adding humidity.</li>
 <li>Exit and rinse off in a second quick shower.</li>
 <li>&nbsp;Allow your body to continue to cool down by drinking something refreshing, such as water.</li>
 <li>&nbsp;Re-enter the sauna for another 10 minutes or so. For this second visit, you can add steam by ladling water onto the sauna rocks.</li>
 <li>&nbsp;You can also use a traditional whisk made of tree twigs to gently beat or massage the skin. This whisk is called a vihta in Finnish. It’s often made from eucalyptus, birch, or oak. Using a vihta is thought to help reduce muscle aches and soften skin.</li>
 <li>&nbsp;Exit and wash your body thoroughly; cool down again with a glass of water.</li>
 <li>Re-enter the sauna for your final visit of approximately 10 minutes.</li>
 <li>Cool down in a cold outdoor pool or by rolling in snow. You can also use a cool-to-cold indoor shower.</li>
 <li>&nbsp;Lie down and relax for as long as you need to.</li>
 <li>&nbsp;Drink at least one full glass of water, accompanied by a light snack.</li>
 <li>Once your body feels completely cooled down and has stopped perspiring, you can dress and exit the building.</li>
</ul>
Steam Room:&nbsp;
<ul>
 <li>&nbsp;Just as you would with a sauna, shower before entering a steam room.</li>
 <li>Sitting on a towel here is an absolute necessity, not only for reasons of etiquette, but to avoid the germs and bacteria which breed in moist heat. It’s also a good idea to wear shower shoes.</li>
 <li>&nbsp;Limit your time in a steam room to 10 or 15 minutes.</li>
 <li>&nbsp;Even though your skin will remain wet, you may become dehydrated in a steam room. Drink water before and after using.</li>
</ul>
Saunas provide a relaxing experience and multiple health benefits. It’s important to use a sauna safely, and to follow specific rules of etiquette.&nbsp;
Saunas may be beneficial for a wide range of conditions, such as cardiovascular disease and depression. They’re not, however, appropriate for everyone. Check with your doctor before visiting a sauna, especially if you have an underlying medical condition, or are pregnant.&nbsp;
Cold Bath:&nbsp;
If you want to test the benefits of cold water therapy for yourself, here are some suggestions:&nbsp;
<ul>
 <li>&nbsp;Take warm-to-cold showers. Start with warm water and, after a few minutes, gradually drop the temperature.</li>
 <li>&nbsp;Skip the warmup and go straight to a cold shower. This may be especially helpful if you’ve just finished working out.</li>
 <li>&nbsp;Immerse yourself in an ice bath: Add ice to water until the temperature is between 50°F and 59°F (10°C and 15°C), and stay submerged for only 10 to 15 minutes.</li>
 <li>&nbsp;Consider a short swim in colder waters. Be sure to follow the safety tips below</li>
</ul>
Cold water therapy, whether it’s a post-workout ice bath or a brisk shower, can benefit your health in several ways.&nbsp;
It may help you: cut down on muscle soreness, cool down after a sweaty workout, get into a better mood, aid your immune system, boost your metabolism.&nbsp;
Our recommended schedule:
Sauna: 15-20 minutes Steam room: 15-20 minutes Cold bath: 15 minutes&nbsp;

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How to best utilize Sauna, Steam, and Ice Plunges

&nbsp;Here are some actionable things you can do to prevent yourself from sickness &amp; spreading the virus.<ol><li>Wash your hands for 20 second or more with soap and hot water. BE SURE TO DRY YOUR HANDS AFTER. 5X + per day </li><li>Sneeze or cough into a tissue, or your sleeve if you do not have a tissue handy </li><li>Avoid touching your eyes, mouth, or face </li><li>Avoid any contact with people feeling unwell in any way shape or form </li><li>If leaving your home, wear gloves &amp; mask (DO NOT HOARD THESE PRODUCTS) </li><li>Stay home and socially distanced as much as you can </li><li>Boost your immune systems with healthy foods / vitamins/ minerals </li><li>Stay away from gyms &amp; highly populated areas. </li><li>Clean your iphone daily </li><li>Avoid handshakes </li><li>Stay active with easy at-home work outs! </li></ol>These steps will help prevent attracting and spreading. Lets do our part in this and be responsible!

11 Action Items To Stay Healthy During COVID-19 Outbreak

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Everyone struggles to on maintaining a balance in all aspects of their lives. Whether it be professional or personal, there’s a constant need to develop and maintain a consistent approach to balancing your diet. It’s easier said than done, but how can we ensure that we’re maximizing the most in our daily eating habits?A balanced diet differs from person to person, depending on age, gender, food allergies, and whether you’re expecting. Careful attention should be paid to the eating habits of children and the elderly as they can be especially prone to dietary issues.We’ve put together our top tips as a baseline for the 3 essentials of what, when, and how much to eat to maintain a healthy lifestyle.THE WHATYour health is truly dependent on the food choices you make daily. The goal is to decide what types of food your body responds well to in order to establish a foundation to a well-balanced diet.As a general rule, your plate should be a split between protein, carbohydrates, and fats. Typically, the following are great goals to keep for daily consumption.<ul><li>Eat 5 portions of fruit and vegetables a day: spread them out throughout the day throughout your meals and snacks </li><li>Milk and dairy — keep these low-fat </li><li>Good fats — such as avocados, nuts, fatty fishes, and low-fat meats are essential </li></ul>THE WHENWhen you eat your meals and snacks is just as important as what you choose. Eat more often to maintain a working metabolism but be sure exercise caution in the amount of food you consume during one sitting. Eat first thing in the morning, spread out your meals over the day equally, and don’t eat too late at night.This all requires some planning. What’s the secret tip? Invest in different sized plastic containers with sealed lids.THE HOW MUCHPortion size must be considered when putting your meals together. Every person, dependent on their size and what their goal is, needs to consume a certain number of calories in a day. Splitting those calories up is the tricky part, but a general rule of thumb is eating every 2–3 hours and keeping the portions small.Although these numbers vary, women generally need around 2,000 calories per day, men around 3,000, and children between 1,000 and 1,500 calories, dependent on their level of activity.if Interested in eating healthy, clean and fully portioned! Contact&nbsp;<a href="https://www.gonutre.com" target="_blank" rel="noreferrer noopener">www.gonutre.com</a>&nbsp;by emailing info@gonutre.com. Servicing all of New England!

Fact or Fiction: The Balancing Act of Eating Right. The What, When and How Much?

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Keeping up with a fast-paced lifestyle can be a struggle, but one thing that shouldn’t be a struggle is keeping up your metabolism. Constantly adapting to changes in your daily schedule requires a heightened awareness about what you eat and when, but to keep your metabolism continually running, experts recommend eating every 2–3 hours at minimum. So, what should you eat in between the standard breakfast, lunch and dinner?Snacks to the rescue! But walk into a supermarket and you can find snacks in virtually every aisle, and many of those snacks aren’t as nutritionally friendly as you might first assume.Which ones are the healthiest among them all? Here are a few of our favorite healthy snacks for keeping energy levels high throughout the day while avoiding the temptation to reach for that Snickers bar.Kale ChipsSalty snacks are usually loaded with oils and calories. However, everyone’s favorite trending food can help satiate your salty food craving without all the extra fat. Kale chips are the trendiest portable snack popular for those who usually can’t resist potato chips. They’re loaded with benefits including tons of vitamin C, A and K, and you can even make your own at home inexpensively. You’ll feel full and satisfied after just a few handfuls!NutsNuts are a healthy snack that never goes out of style. They’re a reliable source of healthy fats that have been shown to benefit nutrition. However, if you’re conscious about the fat content, stick with almonds, walnuts, and pistachios which are lower in fat compared to others. Those are some of our favorite options!Brown RiceAlthough it’s not your typical snacking choice, brown rice is incredibly rich in nutrients and a great afternoon pick-me-up. Try snacking on brown rice the same way you’d enjoy nuts: measure out a serving in advance and dig in mid-morning or afternoon when those hanger pangs kick in.Cheese and Apricot mixSweet and salty are the perfect match. In lieu of a typical PB&amp;J, try apricots and cheese. This snack is packed with proteins and carbs to hit those hunger cravings, without all the added sugar from jelly. Grab a few wedges of Gouda or white cheddar along with a handful of dried apricots and you’re good to go.Tomato SoupTomato soup, a veritable classic, is best enjoyed as naturally as possible. Avoid the powder packets since processed foods typically contain higher levels of sodium. Top it off with a dollop of low-fat sour cream and it’ll bring you back to your childhood.Apple Slices with Peanut ButterWhat about peanut butter? Widely known as a quick go-to that’s rich in protein and good fat, peanut butter is an intergenerational snack that pleases the palettes of all. But instead of taking the high-carb route of bread, replace bread with a seasonal apple of your choice. Are you looking for a snack that you can take on-the-go? Apple slices and peanut butter in a travel container are great options for the office or a weekend hike.CerealWho says cereal is only good for breakfast? Cereal is available in endless varieties that can satisfy that afternoon craving for crunch. However, be cautious of cereals covered in sugar or artificial flavorings. Oatmeal, or other types of hot cereal, are also a great option. Add some berries, almonds, or bananas for a customizable treat.Stay Snacking my friends..For any inquires about eating healthy, and eating the correct nutritional foods. Contact<a href="https://www.gonutre.com/" target="_blank" rel="noreferrer noopener">www.gonutre.com</a>&nbsp;or email info@gonutre.com

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Supercharge Your Metabolism with- These “Elite” Healthy Snacks

The unfortunate truth now-a-days is that most people just can not cook OR don’t have the time to. Because of that, meal prep &amp; meal kit companies have been popping up to fill the void. We live in a world where convenience &amp; value is the #1 priority. This seems to be true across almost all ages. Imagine a 23 year-old college grad living in southie spending time to grocery shop (assuming they can find the store), and then taking the time to prepare and cook meals for themselves. Or how about a 35 year old electrician who buys a breakfast sandwich with their coffee every morning and a sub or slice for lunch every day. Who wants to prep breakfast &amp; lunch the night before after putting in 12 hours on the job? The solution?… Meal Prep.What is “Meal Prep”? Meal prep is an easy way to say fully prepared &amp; perfectly portioned healthy meals for you to store in your fridge and heat-n-eat throughout the week. Sounds too good to be true? Here are some of the reasons your friends and family are using Nutre Meal Plans for their meal prep.<ul><li>Value: Cha-ching. The question on everyone’s mind, how much? The simple answer: anywhere from $7 to $10 per meal. Reasonable right? We know… Especially when comparing that to ordering take out 3–4 times a week or going out to dinner just once. I can honestly say, since using Nutre for my meal prep, I have been saving money hand over fist AND losing weight/feeling better. </li><li>Convenience: Can anything be more convenient? Once a week, a beautiful insulated box, with ice-packs is delivered right to your door with all the meals you need for the week inside. All you need to do is put those meals in your fridge. When you are hungry, grab one, nuke it and eat it! </li><li>Waste: No waste here. No left over onions from your stir-fry or left over tomatoes from your caprese salad. Just eat what you buy with no waste. </li><li>Focus: We live in a fast paced environment. Having your meals prepped is one less thing to worry about during the day. The 1–2 hour discussion with your colleagues on “where are we ordering for lunch” is now GONE. </li><li>Positivity:&nbsp;If you eat good, you feel good. If you feel good, you play good. If you play good, you win. Period </li><li>Scheduling: One thing that makes Nutre unique, is that we sell breakfast, lunch, dinner &amp; snacks. All designed to be eaten on schedule to maximise positive results. This helps you stay on task and look forward to your next meal. </li></ul>

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Why Meal Prep?

Though we are a subscription-based service, your obligation with us is not permeant with our simple and transparent cancelation policy. We understand that this may not be the best fit for you, so we made it easy for you to cancel when you need to. Here is how to cancel your subscription.First thing you need to do is log in to your Nutré account and click the “MANAGE SUBSCRIPTION” button on the home screen.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-5-1024x600.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="image-5-1024x600.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>After clicking on the "MANAGE SUBSCRIPTION" button on the home screen you will then click on the option that says “CANCEL SUBSCRIPTION”.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-6-1024x591.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="1" data-file-name="image-6-1024x591.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>After clicking "CANCEL SUBSCRIPTION" a box will pop up giving you the option to skip a week or fully cancel your subscription. If it's more convenient we offer the option to "SKIP" up to 4 consecutive weeks at a time. <figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-7-1024x604.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="2" data-file-name="image-7-1024x604.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>If you would like to proceed with your cancelation select the "No thanks, I still want to cancel" option, then another box will pop up to confirm your cancelation.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-8-1024x365.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="3" data-file-name="image-8-1024x365.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>You will then receive a text message on your phone confirming that you have canceled your subscription<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px; width: 216px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-10-498x1024.png" alt="" data-origin="216,445" data-proportion="true" data-size="216px,445px" data-align="none" data-index="4" data-file-name="image-10-498x1024.png" data-file-size="0" style="width: 216px; height: 445px;"></figure></div></figure>As well as an email that will look like this<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px; width: 497px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-11-708x1024.png" alt="" data-origin="497,718" data-proportion="true" data-size="497px,718px" data-align="none" data-index="5" data-file-name="image-11-708x1024.png" data-file-size="0" style="width: 497px; height: 718px;"></figure></div></figure>We appreciate your time and considering Nutré as your meal provider. Our services will be constantly improving based on the needs of our customers, this is why we greatly value your feedback! We hope to see you again!

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How to Cancel your Subscription

For some reason there is a negative connotation around snacking while dieting. BUT, snacking the right way is a crucial aspect of weight loss. Small portioned pack snacks with 150–200 calories filled with good nutrients will make dieting seem less of riving” your body.We will give you a list of 10 snacks to munch on throughout the day, and will be listing few snacks to AVOID while dieting. Here we go:<ol><li>Wheat Thins &amp; Low Fat Cottage Cheese: Portion your cottage cheese by consuming a half cup of cottage cheese. Cottage cheese is high in protein and low in calories. (insert Picture here) </li><li>Oatmeal &amp; berries:&nbsp;Oatmeal is full of fiber and low on fats. Stay away from adding sugar/brown sugar, use the berries as the natural sweetener. Recommended dose of berries (half cup) (insert picture) </li><li>Green Apple &amp; Skim Milk: Almost any fruit is a great snack, an apple helps avoid the craving for sweets. Skim milk is a good compliment to keep this snack around 200 calories. </li><li>Red Bell Peppers with Guacamole Dip: Red bell Peppers are Extremely nutritious, red peppers are highest in antioxidants. Pairing this will Guacamole adds a healthy fat &amp; fiber intake. Recommended Guacamole dose is 3–4 OZ which should keep this calorie count just about 200. </li><li>Hard-Boiled Eggs:&nbsp;Yes, you do not have to eat Eggs for breakfast. These are a low calorie filling snack. The only downfall to this snack is that it contains high cholesterol content. Recommended portion is to have 2 full hard boiled eggs. </li><li>Olives:&nbsp;They are very high in heart-healthy monounsaturated fats, and contain powerful antioxidants like oleuropein. The plant compounds in olives can fight inflammation, reduce&nbsp;<a href="http://www.healthline.com/nutrition/insulin-and-insulin-resistance" target="_blank" rel="noreferrer noopener">insulin resistance</a>&nbsp;and may even help decrease cancer risk (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23516412" target="_blank" rel="noreferrer noopener">68</a>,<a href="https://www.ncbi.nlm.nih.gov/pubmed/25318054" target="_blank" rel="noreferrer noopener">69</a>). </li><li>Plain rice Cakes:&nbsp;These can hold over you hunger for a few hours with an extremely low calorie intake.&nbsp;Recommended spread: The Key is to keeping the spread you use to a nut butter/ or almond butter. </li><li>Chobani Greek Yogurt:&nbsp;They key about this snack is the type of yogurt you eat. Chobani is known to be the more nutritional, diet friendly brand than the rest. Containing low sugar content, packed with protein, and enough to hold you over for few hours. </li><li>Raw Dry Almonds:&nbsp;Almonds are a reliable source of Vitamins, protein, and healthy fats. Also, a grab and go snack which is convenient for a busy work schedule. Recommended Portion: Full cup of almonds. </li><li>Veggies with Ranch Dip:&nbsp;Veggies fill you up because of their high water &amp; fiber content. Do not be too generous with the ranch dressing, and as always buy the low fat ranch dip. Veggies recommended: Celery/Carrots/Peppers/ or cherry tomatoes </li></ol><h3>Now that you got the good snacks, lets dig into what NOT to&nbsp;eat:​</h3><ol><li>White Bread:&nbsp;Any toast or sandwich that contains white bread stay away from. It is highly refined and often contains added sugars. White bread is known to spike your blood sugar levels. </li><li>Salted Nuts: Although nuts are a great protein source, salted nuts can be your biggest enemy. You continue to reach into the can for handful after handful and before you know it, you’ve consumed more than your daily allotment of calories. You still have to monitor your intake with unsalted nuts, but they’re better for you and you’re less likely to continue to eat them mindlessly due to their lack of sodium. </li><li>Pickles: Pickles are low-fat and low-calorie snack however contains HIGH sodium. As you know, a high sodium diet has a variety of negative side-effects. </li><li>100 Calorie Snack Packs:&nbsp;As this may have ruined your child hood, but yes 100 calorie snack packs are NOT good for you. Remember these foods are just treats and shouldn’t be consumed every day. </li><li>Juice/Soda:&nbsp;This is not technically a snack, BUT it is something to STAY AWAY from while dieting. Extremely high sugar content in each. </li><li>Cheez-Its:&nbsp;I am going to ruin your childhood again. These are high in carbs, and also spike your blood sugar content which creates cravings. Stay away from Cheez-Its. </li></ol>Now we went over on the Dos and Donts of the snacking world. In almost anything in the world, snacking is beneficial in moderation! On that note, do NOT snack too late at night (discussed in previous blog), and stay snacking my friends…If you are looking to live a healthier lifestyle the first step is to start eating clean. Start your healthy journey with Nutre Meal Plans. Email us for inquiries info@gonutre.com. Instagram: @Nutre_Meals&nbsp;

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What to snack on while dieting vs what to avoid

What Is Intuitive Eating?Rather than following a specific diet or eating certain foods, intuitive eating is a mindset that helps you listen to your body’s natural signals and cues. Intuitive eating allows you to remove distractions, listen to your body, pay attention to your environment, surroundings, and where your food comes from.&nbsp;What Are The Main Principles Of Intuitive Eating?There are 10 main principles of intuitive eating. They all overlap a bit, and the main takeaway message is to be kind to your body, appreciate your food, and be confident in yourself. You can do this!1. Reject The Diet MentalityForget about those diets that make you feel bad about yourself and make you restrict the foods you really want to eat. These may be diets like low fat, keto, juice cleanses, or anything that claims you will lose weight in a certain amount of time by only eating very specific foods. Those types of diets are not meant to work, they are not built for you to maintain weight loss even if you are able to lose weight. The weight loss from these diets is short term and is not conducive to long term weight maintenance. Stop feeling like a failure every time you start a new diet and try intuitive eating.&nbsp;2. Honor Your HungerFeed your body carbs and energy! Your body needs carbs to work, and it is important to give yourself this energy. If you restrict yourself too much it can lead to binge eating, overindulging, unhealthy weight gain, and leave you feeling tired overall since you do not have any energy. One of the first steps of intuitive eating is listening to your body’s natural signs and building a trusting relationship with food.&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 909px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/cupcakepic.jpg" alt="" data-origin="909,606" data-proportion="true" data-size="909px,606px" data-align="" data-file-name="cupcakepic.jpg" data-file-size="0" style="width: 909px; height: 606px;" data-index="0"> <figcaption>Make Peace with Food: It's okay to indulge in a cupcake now and then!</figcaption> </figure></div><div><figure> </figure></div>3. Make Peace With FoodFeed your body carbs and energy! Your body needs carbs to work, and it is important to give yourself this energy. If you restrict yourself too much it can lead to binge eating, overindulging, unhealthy weight gain, and leave you feeling tired overall since you do not have any energy. One of the first steps of intuitive eating is listening to your body’s natural signs and building a trusting relationship with food.&nbsp;When you are hungry, eat something! Not allowing yourself to eat something you really want to eat can lead to bingeing and overeating, which can lead to dangerous feelings of guilt.&nbsp;4. Challenge The Food PoliceShut down that voice in your head that tells you what you can and cannot eat. Do not feel rewarded for eating less calories or punished because you ate that extra brownie. These are negative thoughts and feelings that will push you further away from intuitive eating and a healthier lifestyle.&nbsp;5. Discover The Satisfaction FactorDo not let yourself skimp on feeling satisfied with food. Food is supposed to satisfy you and make you feel good -- it is fueling your body! When you eat food that tastes good, in a safe and welcoming environment, you will find that you enjoy your food and will be able to tell when you have had enough or are overstuffing yourself.&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 923px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/breakfast-pic.jpg" alt="" data-origin="923,614" data-proportion="true" data-size="923px,614px" data-align="" data-file-name="breakfast-pic.jpg" data-file-size="0" style="width: 923px; height: 614px;" data-index="7" origin-size="719,480"> <figcaption>Discover the Satisfaction Factor: Find what foods make you feel good and what satisfies you.</figcaption> </figure></div><div> </div>6. Feel Your FullnessGauge your hunger and fullness as you eat. Trusting yourself that you will eat the foods you want and stop when you are satisfied is such an important part of intuitive eating and eating healthy. As you eat, check in with yourself. Has your food lost its taste? Is it no longer satisfying to continue to eat? Does your stomach feel full or distended? Use a scale of 1-10 to gauge how hungry or full you are as you continue to eat.&nbsp;7. Cope With Your Emotions With KindnessIt is important to recognize that anger, anxiety, loneliness, and boredom are all normal emotions to feel, no one can go through life without experiencing these feelings. However, food will not resolve these feelings, and if anything may make them worse in the long term. Eventually, you will have to deal with the emotions and eating through those feelings may make that more difficult to confront. Try to find other ways to sift through your emotions that make you feel healthy and comfortable in your body.<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 924px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/emotionspic.jpg" alt="" data-origin="924,575" data-proportion="true" data-size="924px,575px" data-align="" data-file-name="emotionspic.jpg" data-file-size="0" style="width: 924px; height: 575px;" data-index="2"> <figcaption>Cope With Your Emotions With Kindness: Try to find other ways to deal with your emotions like yoga, talking to someone, or going for a walk.</figcaption> </figure></div><div><figure> </figure></div>8. Respect Your BodyAppreciate the body you are given and be kind to yourself. Rejecting the diet mentality is hard to do if you continue to fall into society’s expectations and have an unrealistic view of your body size and shape. All bodies deserve respect and to be treated well.&nbsp;9. Movement -- Feel the DifferenceBeing active does NOT mean you have to run on a treadmill for an hour or use an elliptical machine for 30 minutes! Move in a way that makes you feel good, and focus on how it makes you feel, both during and after. Do your muscles ache the next day? Do you start to move a little more quickly and easily on a regular basis? A great place to start is a quick walk around the block!<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 876px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/bikepic-2.jpg" alt="" data-origin="876,589" data-proportion="true" data-size="876px,589px" data-align="" data-file-name="bikepic-2.jpg" data-file-size="0" style="width: 876px; height: 589px;" data-index="3"> <figcaption>Movement -- Feel the Difference: Try biking, dancing or ice skating!</figcaption> </figure></div><div><figure> </figure></div>10. Honor Your Health -- Gentle NutritionChoose foods that taste good and make you feel good. You do not always have to eat healthy and indulging every once in a while, will not cause serious health conditions or nutrient deficiencies. It is the overall food that you eat and how you feel that makes a difference.&nbsp;What Is The Takeaway Message?Everyone has the natural body signals to accomplish intuitive eating, you just have to set your mind to it! Start by removing distractions when you eat, appreciating where your food comes from and being active in whatever way is meaningful to you!&nbsp;Written by Ayelet Portman, Dietetic InternReference: 10 Principles of Intuitive Eating. (2019, December 19). Retrieved from <a href="https://www.intuitiveeating.org/10-principles-of-intuitive-eating/">https://www.intuitiveeating.org/10-principles-of-intuitive-eating/</a>

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Top 10 Tips For Intuitive Eating

Do you like spicy food? If so, what’s the maximum amount of heat that you can take? There are common myths that spicy foods lead to some of the most common health obstacles: heartburn, gastritis, and acid reflux disease. But what’s truly the facts around spicy food? Does it do more harm than good? Let’s take a look at a recent study. Ultimately you can be the judge.Obesity Open Access&nbsp;published a report in April 2017 to determine the implications of spicy food on females and males. The study group consisted of 40 men and women who were either given a placebo pill or a small capsule of capsaicinoids. Capsaicin is one of the main components found in chili peppers that contributes to the level of heat in the pepper itself. Capsaicin leads to a thermogenic effect in the body leading to a higher calorie burn compared to those that were given the placebo pill.The results only given one small contribution to an endless debate. Studies have also proven that capsaicin reduces inflammation and can help treat some of the root causes of arthritis and heath attacks. But what about the negative side effects? Spicy foods have been connected to periods of insomnia due to the rise in body temperature. For those that include extremely hot foods in their diet often, tongue damage may occur.Harvard University conducted a similar study with international flair. They tested the theory of whether spicy foods, commonly rooted in Indian and Chinese cuisine, do in fact cut down a person’s risk of dying by 14%. This original study was conducted with nearly 500,000 Chinese participants over a seven year span. Ultimately, those that ate spicy food three times a week on average, cut their risk of death by 14%.The American Association of Cancer Research has done its own research. Capsaicin has super human quality by being linked to killing cancer and leukemic cells. Of all spices, turmeric slows the growth and spread of cancerous tumors. Capsaicin has other added benefits including lowering blood pressure, help skin diseases like psoriasis, and boost your mood.The negative health risks are outweighed by the benefits. Spicy foods have tremendous potential to not only boost your immune system but aid in the development of a healthy lifestyle. What once was a fact has been debunked as a myth. Spicy foods can heat up your life — can you take the heat?

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Fact Vs Fiction: Is Spicy Food Friend or Foe?

The four letter word that has everyone up-in-arms, “C-A-R-B.” What are they? Why are they so bad? Do I have to cut-carbs completely to loose weight? Wait, no more pasta? I will try to clarify a few common myths and explain some of my real life examples when it comes to my relationship with carbs.One phrase that i’ve coined is that I don’t have a sweet tooth, “I have a carb tooth.” I would rather eat a loaf of bread for dessert than a chocolate cake. I would rather eat a sub than a steak and I think the thought of eating a hamburger without a bun is offensive… So now that you have a little insight to my mindset and my intimate relationship with carbs, you can understand that it pains me to say that, in general, carbs are not good for you. There, I said it…Carbs Are Not Good For You (period). Well, not exactly. Let me explain…I have found that whenever I went on a “No Carb Diet” I would loose weight rapidly, but the minute I ate any type of carb again, I put all the weight right back on. The science behind loosing weight with a no-carb diet is that we are essentially tricking our bodies to eat our fat. If our bodies are fed only proteins and good fats, than our bodies will be looking for a source of energy and in turn will essentially eat away at the fat in your body. The problem is, when cutting carbs completely for an extended period of time you can be lethargic, get head aches, become moody and the kicker; when you start to eat normally again, you will put weight back on quickly.The most successful diet I’ve been on with long-term success and sustained weight-loss is a low-good-carb diet with high protein. What is a good carb? Good carbs can be found in foods like broccoli, cauliflower, apples, oranges, blueberries, etc. My balanced meals consist of about 6 oz of lean protein (chicken, white fish, turkey, lean beef, bison, etc) and about one cup of a clean vegetable like broccoli, asparagus, green beans or cauliflower. And a fruit (I love apples). Once I get down to my goal weight, I will start to work in another source of good carb like sweet potato &amp; brown rice in to my meals.Everyone has their theories on how to loose weight and how to eat better and what is a good carb vs bad carb. But this is what works for me, and I feel great.

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Good Carbs Vs Bad Carbs

In todays day &amp; age life moves FAST. What I mean by that is, most of us focus on what we are doing tomorrow, and how we are going to GET BY the day. Sometimes we need a reminder to put things into perspective. It is time for some hump day motivation.How many times have we all woke up for an early 8:00 AM work day and thought, “I am dreading work today” or the classic “I hate mondays”. I want to put life into perspective and take a step back for a minute. Every day is a blessing, and if you woke up today then you are already WINNING. If you took your first step out of bed this morning, then you are already WINNING. If you could see yourself in the morning brushing your teeth in the mirror, you are already WINNING. Do you see where I am going with this? If you wake up already dreading the day with a negative outlook, you are already putting yourself in the position to fail.In sports, coaches used to drill our heads with “win the day”, do not go through practice “surviving the day”. What they meant by that was, do not just try to GET BY practice just to wait for the relief of the coach to end practice. Instead, win the day by enjoying each moment you have during practice and look forward to trying to get better.My advice is to wake up everyday to be grateful for the opportunity to Win the day. Do not live day to day with “surviving” through each day just to get the relief when the clock strikes 5:00 PM and you can start your trek back home.How do you win the day?<ol><li>Wake up 30–45 minutes earlier than you typically do and take the time to envision what you have to accomplish for the day. </li><li>Practice focusing on POSITIVE OUTLOOKS. Stop stressing over the negative down points during the day. </li><li>Open your eyes. Look at the small beauties of each day. Example, the beauty of a sunny day, the tranquility of a rainy day, or even seeing strangers opening doors of others. </li><li>Start changing your diet by eating healthier. This will help your&nbsp;mental&nbsp;&amp;&nbsp;physical&nbsp;state. </li><li>Finish the day by feeling accomplished you WON your first day. </li></ol>Win the day my friends..

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Hump Day Motivation

ICW serves at-risk youth within the community by instilling a sense of hope and path to success through Olympic weightlifting training, academic support, adult mentorship and career preparation.&nbsp;

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InnerCity WeightLifting

If you are struggling to lose weight, meal prepping may be the secret sauce to driving better results.We know from our own personal experiences that things tend to run a lot smoother when we take the time to prepare. But let’s face it, our lives are hectic, and adding one more thing to do in the morning may seem like a terrible idea. In fact, a busy schedule is one of the top reasons why people choose fast food meals — which tend to be calorie-dense, higher in fat, lacking in adequate nutrition, and contributing to our growing obesity epidemic.As a Registered Dietitian, I encourage my clients (and anyone looking to trim down) to plan out their meals and snacks ahead of time, despite these challenges. By doing so, you are less likely to make impulsive and unhealthy food purchases that could derail you off course. Meal prepping is also key to maintaining your body's specific caloric and macronutrient requirements. Without commitment to an eating plan, your overall goal will be difficult and frustrating, leaving you feeling like you are never going to see any results.The benefits of meal prepping certainly outweigh any perceived costs. Find out why this simple step each week can help make your daily weight loss journey much more satisfying and less challenging.1. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Keeps You On Track: When your meals are planned out ahead of time, you know what you will be eating for meals and snacks. This helps you avoid any unnecessary stops through the drive through after work when your hunger has taken over.2. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Portion Controlled: You will be better able to reach calorie and macronutrient goals.3. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;More Free Time: Think about how much time you spend deciding what to eat, or how long it takes you to run to the grocery store each week. You may not think about it but can add up, in addition to the time you take preparing your meals. But if your meals are planned out and prepared ahead of time, you will be able to spend more time doing the things that you love.4. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Save Money: The cost of fast, "convenience" food and that food you forgot about in the fridge (that is now spoiled), can add up quickly. When you plan your meals in advance, you end up saving money overall. &nbsp;5. &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Less Stress: There’s nothing worse than coming home after a long day and being frantic about what to make for your family for dinner. With meal planning, it’s already done, which gives you the opportunity to unwind from your work day. Thinking about meal planning, but not sure where to start? Give us a call today!Jessica Gloss is a practicing Registered Dietitian and Director of Nutrition at Nutre. She has been in working in clincial nutrition and within the food industry for 10 years and has a passion for helping people find the joy in healthy eating.&nbsp;

5 Reasons to Meal Prep on a Busy Schedule

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Food is power and, thankfully, it is a power that you can learn to harness to target different areas of your body. Learning the benefits of different foods can help you to plan your meals according to which health goals you are hoping to achieve.&nbsp;
Consuming foods which target your gut health specifically can have a wealth of benefits. Many people don’t even realize that their gut isn’t at its healthiest as they attribute symptoms with other causes.&nbsp;
You may have an unhealthy gut if…&nbsp;
<ul>
 <li>Your stomach is upset - the most obvious on the list, inclusive of frequent gas, bloating, constipation, diarrhea, and heartburn are all symptoms that your gut is having a hard time processing the food that you are consuming, and getting rid of the waste.&nbsp;</li>
 <li>You’re often tired - an unhealthy gut can cause sleep disturbances, such as insomnia or generally poor sleep quality, which can lead to fatigue. There have also been studies that have found links between IBS and fatigue.&nbsp;</li>
 <li>You have food intolerances - it has been found that some food intolerances may be caused by poor quality of bacteria in the gut. If you struggle to digest certain foods and experience bloating, gas, diarrhea, nausea, and abdominal pain as a result, you may have a food intolerance. &nbsp;</li>
 <li>You have extreme food cravings &nbsp;</li>
 <li>You experience unintentional weight gain or loss</li>
</ul>
 
&nbsp;
<ul>
 <li>You have skin irritations - skin conditions including eczema, psoriasis, and acne have been linked to gut health.&nbsp;</li>
 <li>You get migraines&nbsp;</li>
 <li>Your mood frequently changes</li>
</ul>
Find yourself nodding along with anything in that list? It may be time to assess your diet. Ensuring a mix of nutrient-dense superfoods are incorporated into your diet is a great way to boost your gut health.&nbsp;
Read our 10 favorite, and highly accessible, foods for gut health below: &nbsp;
<ul>
 <li>Fennel</li>
</ul>
With very high levels of fiber, adding the stalks of this plant to your foods is easy to do and can prevent constipation and improve peristalsis (bowel contractions).Fennel is also incredibly beneficial to those who suffer with constipation as it contains an antispasmodic agent that helps to relax the muscles in your GI tract. &nbsp;
<ul>
 <li>Chia Seeds</li>
</ul>
Another excellent source of fiber, these small seeds pack a big gut-loving punch. Sprinkle them over yogurt, salads, ice cream or whatever your heart desires. &nbsp;
<ul>
 <li>Turmeric</li>
</ul>
Known to prevent inflammation and a proven all-round superfood. Turmeric has been found to support immunity, promote gut comfort, boost heart health, and prevent against Alzheimers and cancer and all whilst adding a nice flavor to your dishes.&nbsp;
<ul>
 <li>Ginger&nbsp;</li>
</ul>
This powerful ingredient is used in Eastern medicine, and for good reason too. Ginger is known to prevent nausea, vomiting and morning sickness - all symptoms linked to the gut.&nbsp;
<ul>
 <li>Blueberries&nbsp;</li>
</ul>
Packed with both fiber and proanthocyanidins, making this small mighty fruit good for your gut and &nbsp;your brain. Blueberries are also considered a low FODMAP fruit, which makes them a good choice for IBS sufferers. &nbsp;
<ul>
 <li>Cilantro</li>
</ul>
It may only be a herb, but cilantro has the ability to support detoxification and balance blood sugar, while also supplying the body with immune-supporting antioxidants, such as vitamin C, vitamin A and quercetin. &nbsp;Most meals can be easily topped with a sprinkling of cilantro for a quick health and taste boost.&nbsp;
<ul>
 <li>Asparagus&nbsp;</li>
</ul>
Versatile in both the benefits it supplies, and the ways in which it can be enjoyed. Asparagus is prebiotic-rich, &nbsp;meaning it provides nourishment for beneficial (good) gut bacteria. The vegetable is also a dietary source of glutathione, an antioxidant which helps to escort waste out of the body. &nbsp;
<ul>
 <li>Garlic&nbsp;</li>
</ul>
With antibacterial and antifungal properties, garlic can help to keep “bad” gut bacteria under control, whilst also balancing yeast in the gut. Perfect for flavoring most savory dishes. &nbsp;
<ul>
 <li>Kimchi&nbsp;</li>
</ul>
Fermented foods should be eaten in our diet regularly, as they give the benefit of the food itself and a dose of probiotics, which can be helpful in protecting your immune system, reducing inflammation, and improving overall gut health. &nbsp;
<ul>
 <li>Walnuts</li>
</ul>
Nuts and seeds offer many great qualities, but the walnut is both nutritionally rich and versatile in how it can be enjoyed. A good source of vitamin E and omega-3 and with polyphenols. Top oats or salads with sprinklings of the nuts, or opt for a handful instead of opening a bag of chips.&nbsp;
These may be Nutré’s favorite gut-boosting foods, but there are a ton more out there for you to explore. You’ll find many of these ingredients in our Nutré meal plan recipes and snacks, and you can also add an extra nutritional boost to your meals before eating by sprinkling your favorite superfoods on top.&nbsp;

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Top 10 Foods For Gut Health

Feeling a little salty? Looking for a way to cut down on your sodium intake? Well look no further! Did you know that nine out of ten Americans consume more sodium than the recommended daily amount? This can lead to high blood pressure, dramatically increasing one’s chances of having heart disease or a stroke. It’s never too late to make a change, though! And lucky for you, our team here at Nutré has put together a few hacks aimed at doing just that.
<h3>Get a Little Picky</h3>
When your health is concerned, it’s okay to get a little picky! And positive changes in one’s diet start with smart choices while shopping. Common grocery store picks such as canned food, deli meats and frozen meals are loaded with added salt! It’s important to go after low sodium meals when you can, and read those labels when you’re unsure. If you are looking at picking up processed items, choose the ones that have a sodium content less than or equal to the total amount of calories per serving in the meal. Training yourself to recognize too much sodium vs. just enough on labels is an important tool to have under your belt.
You can train your tastebuds to do the same, too! A study referenced by Harvard Health found that those who eat low sodium foods enjoy them nearly the same amount as they enjoy high sodium content foods. Your taste buds can be conditioned overtime to enjoy low sodium foods. With all of this in mind, we suggest you start checking those labels and tasting that food with a new sodium-picky mindset!
<h3>Make a Sodium Budget</h3>
Get those math brains ready, it’s time to budget! Budgeting, or choosing your salt amount wisely, can help you to keep track of your daily intake! According to the U.S Department of Health and Human Services, the average healthy person, fourteen years old and older, should limit their sodium intake to 2,300 mg a day. Let’s start keeping our salt in check, with what we’re calling a Sodium Allowance. Having an allowance means wanting to spend it wisely! So skip the salty snacks and processed foods, and start adding small amounts of salt to low sodium foods such as unsalted nuts, whole grains, granola and other tasty bites. For those who have high blood pressure, it is recommended to limit your sodium intake to 1,500 mg a day. Cutting out high sodium foods and adding small amounts of salt to healthier, unsalted foods can get you on the right track to being a salt budgeting boss.
<h3>Become a Master Salt Catcher</h3>
Sodium is a sneaky thing, especially in the diets of Americans. Most people wouldn’t even know salty foods when they had them! A few of the highest sodium foods in the average American’s diet are processed cheeses, white bread, deli meats, hot dogs, rice, tortillas and even a few types of pizza! Keeping a close eye on the salt content of these foods and applying that sodium budget to keep you eating them rarely will dramatically help reduce your intake. With all of that in mind, it can be hard to pause and stop yourself from divulging in a little salty goodness, especially when eating out at restaurants! Many chain restaurants, fast food especially, can have as much as 6,000 mg of salt per serving! Do the math there for a moment and you will find that that much salt is several times the daily recommended amount! Portion control and choosing less salty dishes will keep that from happening as often. And remember, don’t be afraid to get a little picky and ask your waiter/waitress about the salt content in your food! Once you get used to spotting these things, you’ll become a master of regulating your sodium in no time.
To wrap up, remember to keep your daily sodium intake in mind, budget how much salt you have a day, and get good at spotting hidden sodium! We hope these few tips will help you reach your goal of living a happier, healthier, more nutritious life! So get out there and get a little picky with your salt! It’s the Nutré way.&nbsp;

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3 Easy Low Sodium Diet Hacks

To be your best self, all starts with YOUR actions. What you surround yourself with, what you do in a day, what you eat, and so many more variables. All of these choices we make every minute of every day. With that being said, you control what you expose yourself too. There is negative energy all around us on an hourly basis. From the media outlets, to stories we hear, through people we associate yourself with. How can you avoid these energies and eventually positively effect your mental health? Here are a few tips:​<ol><li>Limit yourself to Social Media. Put a limit of how much you can go on social media. Put this limit to at least 75% less than how much you are active on social media now. </li><li>Mute or un-follow the people or businesses that seem to bother you. There is no shame in muting people that bring you negativity. This could be for any reason at all! This is a huge help! </li><li>If someone you are texting with or in a group thread with is talking badly about someone, exit the conversation or politely change the subject. This will keep your side of the street clean, and more importantly staying away from the bad energy. </li><li>Brainwash yourself from complaining. As soon as you start complaining about something in your life, refer back to something that will put your life in perspective. This could be by saying to yourself "I am healthy today", " My family loves me", "I found my soul mate". Whatever helps you put your life in perspective. </li><li>Putting out positive energies in the world, typically returns positive energy. Be the positive person in your family or group of friends. By doing this, naturally more positive will come your way.</li></ol>

5 Quick Tips to Stay Away From Negative Energy

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The fourth of July is about family, friends, and food. Here are some healthy swaps to leave you feeling guilt free and healthier this fourth of July.Condiments can add a lot of unnecessary calories and often have more added sugars than you realize.-Try ketchup without added sugar: Many popular ketchup brands can contain up to a teaspoon of sugar just in a single serving. For reference, doctors recommend that men have no more than 9 teaspoons a day and women no more than 6. Swap your Heinz ketchup for Primal Kitchen or Tessemae’s.-Use hummus to add flavor to sandwiches and salads: Hummus can be a great swap for mayo or salad dressings this fourth. Hummus is packed with healthy vitamins and minerals. It contains protein, vitamin C, B vitamins, magnesium, and is high in fiber.-Trade processed butter for grass fed butter: Grass fed butter is basically a butter that is run through a clarification process to eliminate water, creating a higher smoke point when cooking. Grass fed butter has less saturated fat, more heart healthy omega-3 fatty acids, and contains higher amounts of CLA (a group of fatty acids that help lower risk of heart disease).Liquor as we all know can carry extra sugars and calories that often leave you feeling not too good the next day (especially if you overindulge). Here’s a list of liquors that have under 200 calories:<ul><li>Bud light- 110 calories</li><li>Miller light- 96 Calories</li><li>Corona light- 99 Calories</li><li>Coors light- 116 Calories</li><li>Truly Seltzer- 100 Calories</li><li>White Claws- 100 Calories</li><li>Vodka, soda, lime- 75 Calories</li><li>Champagne (150ml)- 105 Calories</li><li>Martini- 100 Calories</li><li>Whiskey Diet Coke- 83 Calories</li></ul>Grill lean meats- Lowering your fat content can decrease your overall calorie intake. As long as you remove excess fat and watch how and what they’re grilled with,” says Andersen. Most cookouts offer a variety of meats, so choose the leanest cuts of beef, chicken and pork.When choosing beef, make it&nbsp;lean. Substitute out the fattier cuts of beef, and choose round, chuck, sirloin and tenderloin&nbsp;<div class="se-component se-image-container __se__float- __se__float-center" contenteditable="false"><figure style="margin: auto; width: 300px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/07/IMG_7487-300x300.jpg" alt="" data-origin="300,300" data-proportion="true" data-size="300px,300px" data-align="center" data-index="0" data-file-name="IMG_7487-300x300.jpg" data-file-size="0" style="width: 300px; height: 300px;"></figure></div> &nbsp;&nbsp;

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Healthy swaps for the fourth of July

Boosting your immune system is the best way to protect yourself from getting ill, and helping your body to fight off infections fast. These natural methods of boosting your immune system may strengthen your body, but they will not guarantee that you will not get ill.The healthier that you live, the healthier that you will feel. These methods of boosting your immunity are important parts of a balanced diet and healthy lifestyle.&nbsp;<ul><li>Exercise Regularly&nbsp;</li></ul>Moving your body helps it to stay happy and healthy. Regular, moderate exercise has been found to reduce inflammation and help immune cells to regenerate more regularly. Most people should aim for at least 150minutes of moderate exercise per week, for example: walking, cycling, jogging, or swimming.&nbsp;<ul><li>Maintain a Healthy Weight&nbsp;</li></ul>The demands of modern life can make maintaining a healthy weight difficult. That’s why at Nutré we provide chef prepared meals delivered to your door for convenience. Our meal options include <a href="https://www.gonutre.com/get-started/">Balance &amp; Weight Loss</a> categories that will help you to maintain a healthy weight in a sustainable way. &nbsp;<ul><li>Get Enough Rest&nbsp;</li></ul>Achieving a good amount of restful sleep is integral to boosting our immunities. While we are sleeping our bodies produce a protein called cytokines, which targets infection and inflammation. During sleep our bodies also produce T-cells, white blood cells that play a critical role in our body's immune response to an infectious disease, such as COVID-19.In order to achieve a restful sleep it is important to wind down in the evening, prior to getting ready for bed. Slowly switching off our minds is key to not just getting a lot of sleep, but ensuring that the sleep we have is of a good quality. That’s why we have introduced the <a href="https://www.gonutre.com/our-menu/relax-wellness-shot-3-pack/">Relax Wellness Shot</a> which is naturally infused with chamomile, tart cherry, and lemon balm to work synergistically to provide you with just the right amount of relaxation.&nbsp;<ul><li>Eat Fruits and Vegetables &nbsp;</li></ul>Many fruits and veggies are high in Vitamin C and antioxidants. Citrus fruits provide a particularly good dose of Vitamin C, which is thought to increase the production of white blood cells, a key component to fighting infections. Try adding some oranges or lemons to your next Nutré order and squeezing a little bit of juice on your favorite meals, or drinking your citrus with our new <a href="https://www.gonutre.com/our-menu/nutre-cold-press-orange-juice/">Cold Pressed Orange Juice</a>. &nbsp;<ul><li>Stay Hydrated</li></ul>Drinking water is good for us, everybody knows that, but did you know that drinking enough water can help your body to naturally eliminate the bacteria and toxins that cause infection? The water that you consume will distribute oxygen and nutrients throughout the body, and flush waste material out of the body. Try setting alarms to remind you to drink, or carrying a large water body around with you wherever you go.&nbsp;<ul><li>Manage Your Stress</li></ul>Stress can have powerfully damaging effects on our bodies, affecting everything from our mental health to our energy levels, and even the firmness of our stools (yep, really). It can be difficult, near impossible, to remove stress from our lives entirely, but we can manage it more efficiently and practice better responses to feelings of stress. Our <a href="https://www.gonutre.com/our-menu/relax-wellness-shot-3-pack/">Relax Shot</a> is a 2oz drink that can be consumed any time that you are feeling stressed or overwhelmed. &nbsp;<ul><li>Drink Defense Wellness Shots</li></ul>Supplements and natural remedies have long been trusted to support health and nutrition, that’s why at Nutré we have developed our <a href="https://www.gonutre.com/our-menu/combo-wellness-shots-5-pack/">Wellness Shot</a> range in order to optimize your health with an easy to consume 2oz of goodness. The <a href="https://www.gonutre.com/our-menu/defense-wellness-shots-3-pack/">Defense Wellness Shots</a> are powered by turmeric, ginger, and vitamin C to support your natural defenses all day long.Working towards a healthier you is a gift to yourself that can last a lifetime, explore our <a href="https://www.gonutre.com/get-started/">Meal Plans</a> and get started today. &nbsp;

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The Best Natural Ways to Boost Your Immunity

Should you eat before or after your workout? This is one of the most debated topics among fitness gurus but the fasted cardio approach has been gaining recent popularity after the British Journal of Nutrition reported that it can lead up to 20% fat burning.&nbsp;What is fasted cardio?Doing fasted cardio does not necessarily mean working out on an empty stomach. Throughout the day, the body fluctuates between two states: fed and fasted. A common misconception is assuming these states are the same as feeling full and hungry. The duration of the fed period is 4-6 hours after a meal while the body is breaking down food and absorbing nutrients. The ideal window for doing fasted cardio is 8 hours after a meal which is why most people choose to do it in the morning.&nbsp;Does it work?The main benefit of exercising during a fasted period is that insulin levels are at baseline. As a result, the body must burn fat during a workout. Experts recommend an accompanying high intensity workout (HIIT) which is known to burn more fat. This method is very effective for losing fat quickly and in “stubborn areas” (hips, thighs, lower back). Depending on the desired results, this may be a good option for you. One of the main down sides of doing fasted cardio is that it leads to muscle loss which could be an issue for those looking to maintain muscle.Is it healthy?While many people think they would not have enough energy to work out without eating, there is enough stored energy in the body to sustain a one hour HIIT work out. While switching to this type of workout may require some adjustment, research proves that the body has the same energy levels after fasted cardio and not fasted cardio. In light of this, there are personal considerations that need to be made as this may not be suited to everybody’s preferences. If you do choose to try this, it is important to stay hydrated and to eat a high protein meal an hour after working out.&nbsp;As we’ve seen, there are some evident benefits of doing fasted cardio so if you’re up for a challenge, why not give it a try?<a href="https://www.gonutre.com">www.gonutre.com</a>

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Fasted Cardio- Does it Work?

Gut health refers to the balance of microorganisms that live in the digestive tract. These microorganisms are vital and directly affect your immune system, physical and even mental health!<ol><li>Take a Probiotic supplement: " <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/" target="_blank" rel="noreferrer noopener">Some research</a>&nbsp;has suggested that taking probiotics can support a healthy gut microbiome, and that it may prevent gut&nbsp;<a href="https://www.medicalnewstoday.com/articles/248423.php">inflammation</a>&nbsp;and other intestinal problems. </li><li>Eat a clean diet, include Prebiotic ingredients: Eating leafy greens and staying away from processed foods is very important! Some ingredients that helps is: asparagus, bananas, garlic, onions, barley, oats, apples, flax seeds. </li><li>Avoid sugars and artificial sweeteners: "Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. " Sugars can negatively affects the gut microbiome. In turn, this can influence the brain and behavior. </li><li>Exercise/ get active: Regularly exercising contributes to good heart health and weight loss or weight maintenance. </li><li>Do not deprive yourself of sleep: Indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. </li></ol>All in all, your gut health is the direct link of your mental and physical health. Make your body a priority. Your lifestyle can impact the balance of your well being. Simple and positive changes will create change! Be your best self, eat healthy, be active!As always! Our food at Nutre Meal Plans will positively help your gut health!Thank you for reading!

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Easy Steps To Improve Your Gut Health.

There’s no worse feeling than going to bed after a long day and not being able to fall asleep. This can be caused by a variety of reasons, but diet plays a huge role in either keeping you up at night or helping you fall asleep. Keep reading for some of our tips for foods to eat and stay away from before going to sleep.&nbsp;Foods To EatCherries – cherries are a great source of melatonin which is the chemical that regulates the body’s internal rhythm and can help create a regular sleeping routine.&nbsp;Bananas – the potassium found in bananas also helps produce melatonin which in turn relaxes muscles and nerves.&nbsp;Herbal Tea – chamomile, mint, ginger, and valerian are all good options to relax before heading to bed.&nbsp;Almonds – almonds have calming properties which can help steady your heart rhythm and feel calmer.Foods To AvoidWine – a common misconception is that alcohol makes you sleep better. While it does help your body relax, alcohol will likely keep you awake throughout the night.&nbsp;Caffeine – this goes without saying, but caffeine stimulates the body instead of helping it relax. Try staying away from coffee, black tea, and chocolate in the evening.&nbsp;Acidic Foods – things with high acid content like orange juice, tomatoes, and some dairy products can cause acid reflux and keep you awake at night.&nbsp;Spicy Foods – spicy foods or even foods with a lot of spice (like curry) can take a while to digest and cause heartburn.While it is not recommended to eat before sleeping, be mindful of the foods you eat leading up to going to sleep and see if they make a difference!

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What To Eat (And Not Eat) For Better Sleep

<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 450px;"><img src="https://nutre.wpengine.com/wp-content/uploads/2019/07/milk.jpeg" alt="" data-origin="450," data-proportion="true" data-size="450px,auto" data-align="" data-index="0" data-file-name="milk.jpeg" data-file-size="0" style="width: 450px; height: auto;"></figure></div><div> </div><div> </div>As each of us have grown up, we’ve been informed by myriad sources over the course of our lives that certain foods and drinks would help us to grow up healthier and stronger. From parents to teachers to media sources, we learned that some foods would aid the growth process, and there’s perhaps no food more closely tied to the idea of growth than milk.The benefits of milk are so deeply embedded in our cultural understanding of food that they’re almost second nature — for decades, TV and print ads told us that the calcium in milk would help strengthen our bone and even protect us against diseases like osteoporosis. But how true are those claims when put under the microscope?This week, we’ve taken a look at a few surprising studies to find out the truth about whether or not milk is really the health food titan everyone says it is.One study revealed that men and women who consumed regular amounts of milk on a daily basis did not build stronger bones&nbsp;or protect themselves from bone fractures. Instead, the study showed that these participants ​increased their risk in lowering their life ​expectancy.When the report broke the results down by gender, the statistics were even more alarming. For women, the study revealed that compared to women who only drank one glass a day, those who drank 3 glasses of milk a day&nbsp;increased their chances of cancer by 44%. These participants also doubled their chances of contracting a cardiovascular disease, fracturing bones, or dying prematurely. Stats for men were substantially lower, but still alarming. Men that consumed 3 or more glasses of milk a day increased their rate of death by 10%. Additionally, for individuals with lactose intolerance, even occasional consumption of products like milk can do even further harm to their long term health.If we take milk consumption a step further, take a look at the ingredients. Full cream milk has copious levels of sugar, especially galactose and lactose. Most health officials will recommend that the daily allowance of milk should be from a low fat variety or 2%. That way, you can get the benefits from calcium without the loaded sugar. Another study revealed low lactose products such as yogurt and cheese did not affect women’s life expectancy rates. Although inconclusive, it appears that full cream milk was the culprit. Other scientific research looked even deeper: in countries where dairy products are scarce, the population had less bone fracture incidents, as opposed to those countries that are rich in dairy foods. This study went on to explain how milk affects the body once consumed in an attempt to explain this difference. The biggest storage areas of calcium in the body are the bones. Milk acidifies the body’s PH balance, and when it enters the body, our bone calcium acts as an acid neutralizer. The result is that the very calcium that you might be drinking may end up leaving the bones to neutralize the milk’s acid before being expelled as waste. We are then left with less calcium than we originally started with.While these findings are not foolproof, they do make us wonder whether the myth of drinking excessive amounts of milk is truly beneficial to our bodies after all. Research is continually evolving and we’ll have to wait until the next study reports on its recent finding. In the meantime, do we keep drinking milk, or keep dairy consumption on the down low?

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Fact Vs Fiction: Does Milk Make your bones Stronger?

Everyone who loves waking up to a refreshing cup of coffee has probably also experienced what it’s like to drink too&nbsp;much&nbsp;coffee — jitters, sleeplessness, and harsh crashes afterward are common symptoms of coffee overindulgence. But is it possible that too much coffee could have more serious negative health effects than simply losing sleep?In this week’s Fact or Fiction, we break down coffee’s positive and negative attributes to get to the bottom of whether your favorite Breakfast Blend is friend or foe.The Benefits of CoffeeCOFFEE HELPS BURN FATThe caffeine in coffee raises your heart rate and therefore raises your metabolism. This can help your body break down fat faster than normal.Coffee boosts your physical performanceIf you drink a cup of black coffee an hour before a workout, you will find your performance and energy levels slightly higher. Essentially, your adrenalin levels are raised, which gives you an extra energy boost to power through your cardio routine.Coffee assists in helping you focus betterThis one is pretty intuitive: most coffee drinkers can attest to the boost it provide to their senses and focus. Science agrees: it’s been proven that coffee can help boost your attention.Coffee CAN IMPROVE YOUR MOODThe caffeine in coffee doesn’t just stimulate your heart and your mind: it also impacts your nervous system and helps to produce more mood enhancing chemicals like dopamine, serotonin, and noradrenaline.However, despite all the ways drinking coffee in moderation can benefit your body, overconsumption has just a propensity to cause harm.The Downsides of CoffeeCOFFEE CAN CAUSE INSOMNIAThe caffeine in coffee, dependent on how much you ingest, can cause you to struggle to fall and stay asleep. Too much coffee can make anyone agitated and restless, but overuse can be downright dangerous for those who suffer from caffeine sensitivity.Coffee can be toxicThe coffee you typically encounter day-to-day can’t harm you, but overripe or improperly prepared coffee beans can be extremely damaging to the health of those who consume it. Mistakes or incompetence at the coffee bean processing plant could have serious implications for coffee drinkers.Coffee aggravates cholesterol levelsFor those with already high cholesterol levels, coffee should be consumed in moderation. Cholesterol levels higher than normal can increase your risk of heart attack or stroke. However, for high-cholesterol coffee lovers, filtered coffee can mitigate this problem.At the end of the day, for most responsible drinkers, coffee consumption will probably not negatively influence their health, and might even have positive effects. But just like anything else, moderation is key to maintaining a healthy lifestyle — it might be a smart idea to switch that Venti for a Grande next time you’re in line at Starbucks.

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Fact Vs Fiction: How Much Coffee is too much coffee?

Getting a slimmer body is an ultimate goal for many women. Unhealthy eating habits are the real culprit behind an out of proportion body. Lack of exercise is also a factor that contributes to this problem. Some women face the issue after giving birth. The changes their body goes during pregnancy makes them gain weight. Sometimes regular workouts aren’t enough to bring the changes that they want.And so when all else fails, most people resort to waist trainers. The new slimming trend has taken the fitness industry by storm and everyone is asking the same question. Do waist trainers really work?To answer this question, let’s first take a look at how they work.<h3>The Magic of Waist&nbsp;Trainers</h3>Waist trainers are just an updated version of an elasticated belt. According to popular claims, the tight belt trains the tummy to hold a small and firmer shape. No scientific research has proved the science behind this method, but it has been tried by many celebrities. Because of their fan base and widespread media attention, numerous people believe that waist trainers work.The manufacturers have instructed people to wear the belt for about 4 hours every day. But in the hopes of getting a shapely body, many people wear the waist trainers for way longer. Even thinking about it might sound uncomfortable to you but the people who have used these contraptions swear by their effectiveness.<h3>Do Waist Trainers&nbsp;Work?</h3>Following the trend set by the Kardashians, among other celebrities, many people have started swearing waist trainers. Some people prefer to wear them even during workouts. Needless to say, it is can be quite dangerous. The only good waist trainers are at is to slim down your waist temporarily. Or at least that’s what most people thought at first.The trainers force-slim your body (yes, that’s a made up phrase, but nevertheless true). They also fool the tummy with the tight compression. All the pressure that’s on your tummy helps to reduce the food intake and also develop the habit of eating 5–6 smaller meals rather than 3 big meals.The garment of a waist trainer causes perspiration and we all know that is good for fat loss. The idea is that when straddled in the tight waist strainer, your body will create thermogenisis. This nature process will help your body expel impurities and toxins through perspiration.So when it comes to answering the question if waist trainers work, then yes, they do. Just maybe not in the way you hope. They are good as waist shapers but if you need permanent results, you better adopt a healthy lifestyle. Waist trainers alone might not be the best idea. If you want to take up waist training, make sure you take precautions. They compress your tummy and there are some vital organs situated nearby. Wearing them for too long can be dangerous.So take care and fulfill your dream of a shapely body.Stay knowledgeable my friends…

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Do Waist Trainers Really Work?

Recently, many of my clients have been asking about the Ketogenic diet and how it works to promote health. The Ketogenic diet was first founded in the 1920’s as a treatment for epilepsy and has now been shown to promote weight loss, improve blood sugar control, protect the brain and fight cancer. Diet followers also report fewer cravings, reduced appetite, rapid weight loss (especially at the beginning). This diet is a fat-based diet, both from animal and plant sources, which includes non-starchy vegetables and a moderate amount of protein, while avoiding poor quality carbohydrates, such as sugars and starches. Typically those who follow the Ketogenic diet consume between 20-50g of net carbohydrates per day.&nbsp;When you cut down the amount of carbohydrates you consume, your body switches over from burning glucose (carbs) to burning fat. Normally, with a carbohydrate rich diet, our blood sugar rises which then signals the pancreas to release insulin. Insulin is a fat storing hormone, thus when too much is in the blood (from excess carbohydrate intake), you will store excess energy as fat. The beauty of a low carb diet, is that minimal insulin is released and your body actually burns your unwanted body fat. With a diet of 20-50g of carbohydrate per day, your body goes into what is known as ketosis and you become a fat burning machine.What Can I Eat?Fats:<ul><li>Fats and Oils: olive, coconut, sesame, walnut, avocado, flaxseed, beef tallow, chicken fat, bacon fat, mayonnaise (made from olive oil). </li><li>Fats in the flesh of meat and fish </li><li>Avocado </li><li>Nuts and Seeds: macadamia, walnuts, coconuts, pecans, brazil nuts, almonds. Nut and seed flours are okay in small amounts. </li><li>Dairy: whole milk, whole-fat cheese, butter, ghee, cottage cheese, whole ricotta, buttermilk, sour cream, whipping cream. </li></ul>Protein:<ul><li>Meats: beef, pork, lamb, buffalo </li><li>Poultry: chicken, beef, turkey, duck </li><li>Fish and shellfish </li><li>Eggs </li><li>Tofu and tempeh </li><li>Cheese, yogurt, nuts and seeds </li></ul>Non-Starchy Vegetables:<ul><li>Leafy greens including: kale, lettuce, spinach, arugula, swiss chard, mustard greens. Cruciferous vegetables including: broccoli, cabbage, brussels sprouts and cauliflower. Mushrooms, peppers, zucchini, tomato, onions, garlic, asparagus, cucumber </li></ul>What to Avoid:<ul><li>Grains and bread products </li><li>Most fruits: berries are okay in small quantities </li><li>Foods that grow below ground- potatoes, carrots, turnips or other root vegetables </li><li>Low-fat products </li><li>Processed foods </li></ul>For those interested, Nutre will be soon offering a line of Ketogenic Friendly meals! Keep an eye on our site for more details and jump on the fat burning wagon!Jessica Gloss is a practicing Registered Dietitian and Director of Nutrition at Nutre. She has been in working in clinical nutrition and within the food industry for 10 years and has a passion for helping people find the joy in healthy eating.&nbsp;

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What is the Ketogenic Diet?

The StatsOrganic food sales are increasing quickly, and according to the Organic Trade Association, 82% of American households buy organic food on a regular basis. As of 2016, U.S. organic sales were almost up to $50 million. Overall, organic foods account for 5% of total food sales in the US, which may be due to stores like Wal-Mart and Safeway that are expanding their selection of organic foods.&nbsp;&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 821px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/Meat-1024x576.jpg" alt="" data-origin="821,462" data-proportion="true" data-size="821px,462px" data-align="" data-file-name="Meat-1024x576.jpg" data-file-size="0" style="width: 821px; height: 462px;" data-index="5" origin-size="1024,576"> <figcaption>Organic meat and dairy means that the animals are raised in an environment where they can naturally behave as they would, are fed 100% organic foods, and are not given antibiotics or hormones. Source: https://www.self.com/story/what-beef-labels-actually-mean</figcaption> </figure></div><div><figure> </figure></div>The National Organic Standards Board, a group of 15 individuals of different backgrounds, oversee the USDA’s organic label. For produce, the organic label means that there are no toxic pesticides used when growing these fruits and vegetables. Certain synthetic pesticides that have been approved may be used, but only after they’ve been tested and it is understood how they affect health and the environment. Organic meat and dairy means that the animals are raised in an environment where they can naturally behave as they would, are fed 100% organic foods, and are not given antibiotics or hormones.&nbsp;The Costs InvolvedAccording to the USDA’s National Organic Program (NOP), producing organic foods can cost from several hundred to several thousand dollars, although it depends on how large the farm is. Additionally, the farmers have to pay for someone accredited by the USDA to inspect the farm and make sure all regulations are being followed. The inspection includes checking the soil fertility, how pests are managed, storage and preparation, and records that document what the farm does and what rules they follow. Additionally, they must do analytical testing on at least 5% of the products certified every year. If an inspector finds that regulations are not being followed, they may have to fix whatever is wrong, or, if it is a serious issue, they may have to be decertified or fined by the NOP.&nbsp;&nbsp;&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 827px;"><img src="https://cdn.pixabay.com/photo/2015/05/14/02/22/soil-766281__340.jpg" alt="Soil, Hand, Farm, Garden, Fertilizer" data-origin="827,547" data-proportion="true" data-size="827px,547px" data-align="" data-file-name="soil-766281__340.jpg" data-file-size="0" origin-size="511,340" style="width: 827px; height: 547px;" data-index="1"> <figcaption>Inspectors check soil fertility, how pests are managed, and storage and preparation at the farm in order to give an organic label through the USDA. </figcaption> </figure></div><div><figure> </figure></div>Although organic farms can potentially receive 75% of their costs relating to organic farming reimbursed by the USDA Organic Certification Cost-Share Program, the overall farming will still be more expensive compared to a conventional farm. The costs for labor are 7-13% higher for organic farms than those for conventional farms. The increased cost of organic farms could be due to higher costs in mechanical pest control (this could be building fences or barriers, weeding, essentially anything that is a form of pest control but doesn’t hurt the ecosystem), higher diversity of enterprises, and creating new marketing and processing techniques.&nbsp;&nbsp;The Facts RevealedIt is important to know what exactly organic labels mean. While organic has a specific connotation, sometimes these definitions are misunderstood or too vague and don’t provide regulations. According to research, only 26% of consumers trust organic food labels. It is sometimes unclear what is really in organic foods and how it is regulated. Pesticides, which are not allowed to be used in organic foods, often find their way into the organic farms from conventional farms which are nearby. It is hard to fully get rid of these pesticides that are not intentionally added, but accidentally slip in. A study completed by the USDA in 2012 showed that 39% of 571 samples of organic produce tested contained pesticides. This may be surprising, since that is close to half of these samples that claim to be organic that contain pesticides! However, it is important to remember that this was before inspectors were required to test 5% of the produce, a practice that is currently used and helps eliminate this issue.&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 868px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/organic-meat-1024x576.jpg" alt="" data-origin="868,488" data-proportion="true" data-size="868px,488px" data-align="" data-file-name="organic-meat-1024x576.jpg" data-file-size="0" style="width: 868px; height: 488px;" data-index="2"> <figcaption>Source: https://www.rachaelraymag.com/food/what-do-meat-labels-really-mean</figcaption> </figure></div><div><figure> </figure></div>This may seem confusing, because while there is evidence that organic produce may contain pesticides, there is conflicting research showing that non-organic foods still may contain more pesticides than organic food and may provide a higher risk of certain diseases. Studies have shown that foods produced on conventional farms were four times more likely to contain pesticide residue than products from an organic farm. Additionally, it was found that those who ate a large amount of organic foods had a lower risk of cancer than those who didn’t.Organic farmers must pay for a certifier, hired from a third party organization that is accredited by the USDA, to inspect the farm and regulations followed. The inspectors are often people who are hired through an independent contractor and might work for several different certifiers. Because this isn’t directly monitored by the USDA, the inspection may not be as high of a standard as you may think. One should look more into what an organic label means before purchasing foods that are considered organic, especially how much it is regulated, what the inspection consists of, and what the product actually contains.&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 834px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/03/inspector.jpg" alt="" data-origin="834,480" data-proportion="true" data-size="834px,480px" data-align="" data-file-name="inspector.jpg" data-file-size="0" style="width: 834px; height: 480px;" data-index="3"> <figcaption>Organic farmers must pay for a certifier, hired from a third party organization that is accredited by the USDA, to inspect the farm and regulations followed. Source: https://www.hobbyfarms.com/certified-organic-farm-prepare/</figcaption> </figure></div><div><figure> </figure></div>Navigating the Grocery StoreEvery year, the Experimental Working Group (EWG) tests which fruits and vegetables have the most and least pesticides added to them. They have therefore created the dirty dozen, produce that has the most pesticides and you should be cautious around, and the clean fifteen, produce that is the “least contaminated.”However, while it is important to take these lists into consideration, it doesn’t mean that you should only buy organic foods. The dirty dozen list, while naming produce that has higher amounts of pesticides, does not take into consideration the amount of residue on the food, the amount of the food that is eaten, and the level of toxicity of the pesticides. Additionally, the USDA Pesticide Data Program Report shows that 99% of the pesticide residues found on fruits and vegetables, if there at all, are significantly lower than the safety levels provided by the Environmental Protection Agency (EPA). A study showed that choosing organic forms of the produce mentioned in the dirty dozen did not produce a decrease in risk because the amount of pesticides on these produce are so small. Nonetheless, it is important to eat plenty of fruits and vegetables every day, and to vary which ones you eat to get different nutrients from each one!Written by Ayelet Portman, Dietetic InternSource: Alexina Cather, M. (2021, March 15). Is the Organic Label as Valuable as You Thought? Retrieved from https://www.nycfoodpolicy.org/is-the-organic-label-as-valuable-as-you-thought/

Organic Labeling: What Does It Really Mean?


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Organic Labeling: What Does It Really Mean?

Ever since you were a toddler, your parents would give you raw veggies in lieu of cooked produce. The theory behind their decision was that raw vegetables had more nutritional benefits than those that were cooked. Raw based diets focus on this element and highlight the benefits of eating raw foods. But is this “fact” really true?Studies have shown differing views but we’re here to break down the Fact or Fiction this week.Vitamin ValueVitamin B and C are grouped in the water-soluble category for nutrients. These nutrients have the highest likelihood of breaking down after being processed or cooked. Take a look at some of your favorite foods as examples. Frozen cherries lose approximately 50% of anthocyanins after being in the freezer for 6 months. Vitamin C in spinach is cut by two-thirds after cooking or steaming.Vitamins A, D, E and K are fat-soluble compounds and tend to hold up well after cooking and processing. Carotenoids, an antioxidant compound, fits in this category as well. TheJournal of Agriculture and Food Chemistry&nbsp;reports that common sources of these vitamins, including carrots, zucchini, and broccoli, should be boiled to maintain their nutritional integrity.There’s a big caveat. Although boiling carrots increases their carotenoid levels, polyphenol levels are higher in raw carrots. As soon as they’re put in water, the polyphenols disintegrate.Let’s look at broccoli. A 2007 study found that steaming and boiling resulted in 22–34% decrease in Vitamin C. Compare that to microwaving or pressure-cooking which preserved 90% of their Vitamin C value.Digestion FactorAn important factor to consider is your digestive system. Some people find that vegetables are more easily digestible after they are cooked. The cooking process softens the tougher fibers. Your digestive system will likely have to put in less work — but the nutritional content may be decreased after the cooking process as well.Consider the water content. Raw vegetables have more water so you tend to eat less. When vegetables are cooked, the water content is lost. Therefore, you can eat more and increase your nutritional intake.StorageDepending on where you live in the country, year-round supply of fresh produce may not always be a viable option. When fresh vegetables are shipped across the country, nutritional value is lost due to exposure to light and air. If possible, stick to local fresh produce. It will likely have more added benefits when compared to buying produce in a local supermarket. If you’re looking for the next best option, check out the freezer section since options will have slightly lower levels of vitamins.Is this ultimately fact or fiction? It depends on the nutritional component that you’re looking at. A diet with a combination of cooked and raw produce is the most beneficial way to promote a well-balanced diet.If interested in balanced and healthy diets, contact info@gonutre.com to inquire about<a href="https://medium.com/@NutreMeal" target="_blank" rel="noreferrer noopener">Nutre Meal Plans</a>!&nbsp;<a href="https://www.gonutre.com" target="_blank" rel="noreferrer noopener">www.gonutre.com</a>

Fact or Fiction: Cooked Vegetables Have More Nutritional Benefits

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There are 100’s of variables that contribute to living a healthier lifestyle &amp; FEELING good. Some examples of those variables are eating habits, alcohol moderations, exercising, less stress levels, etc. However the most important variable tends to be overlooked and under appreciated, SLEEP. Your sleeping schedule could be the most important of them all! Let me explain the importance of what a POOR sleeping schedule can cause.<ol><li>Attention/Focus:Lack of Sleep leads to lack of focus &amp; grogginess during the day. A lack of sleep can result in ADHD-like symptoms, Dr. Rapoport says. </li><li>Bad Eating Habits:&nbsp;Late nights lead to late night snacking on bad cravings. Late night eating leads to unnecessary calorie intakes! “those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.”- Brad Bornstein </li><li>Physical Health:&nbsp;Some studies revealed a variety of potentially harmful effects of sleep deprivation usually associated with increased stress, such as increased blood pressure, impaired control of blood glucose, and increased inflammation. </li><li>Mental State:&nbsp;According to the DSM, some psychiatric disorders have fatigue as a major symptom. Included are: major depressive disorder </li><li>Memory:&nbsp;Sleep Deprivation can curve the performance of memory &amp; learning. This stems from the problem of another issue with is lack of attention/focus. </li></ol>Advise to get a good night sleep:​ <ul><li>Try to avoid naps over 1 hour during the day </li><li>Avoid late night caffeine. </li><li>Don’t smoke, especially near bedtime or if you awake in the night </li><li>Develop a regular bed time and go to bed at the same time each night </li><li>Create a good routine while getting ready for bed to repeat each night </li></ul>Studies show that 7–8 hours of sleep is what we should average on a nightly basis. Start your day with a small victory by providing the right amount of hours of sleep per night.Get Snoozing my friends…

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Importance of Sleeping

Guys, we are PUMPED to announce this new 90 day fitness program called Nutre90. After months of talking to our customers, hearing success stories, and listening to HOW each person made their dreams a reality.. we decided to put together this program. This is a results-forward program, which means your success is our success. Since we launched Nutre Meal Plans a few months ago, our focus has shifted from just making tasty, healthy food to a passion for our customers success and their results (while still making tasty, healthy food).<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://nutre.wpengine.com/wp-content/uploads/2019/08/Fat-Pants.jpg" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="Fat-Pants.jpg" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>If you are reading this, and feel like you have been stagnant in your attempt or multiple attempts at reaching personal health or fitness goals, you might be missing part of the puzzle. By now, everybody knows how important nutrition is when trying to make a transformation. People say it all the time.. 80% diet 20% exercise.…it’s wicked easy. I’ll just write up my own work out program, hit the gym, meal prep for myself every night for the next day, and hold myself accountable because my mind is strong and I don’t run into temptations every day, right?riiigghhttt… for those of you who have the mind game to do it on your own, I applaud you. For everyone else&nbsp;This is where Nutre90 kicks in.<h3>Here’s how it&nbsp;works…</h3>We are offering a two-pronged approach to achieving your health &amp; fitness goals in 90 days. Our philosophy combines&nbsp;nutrition&nbsp;with a&nbsp;personal life coach&nbsp;who will create a program designed just for you and hold you accountable.<h4>90-day program includes…</h4><h3>Nutrition</h3>12 weeks of food delivered to your door step 

 <blockquote> -fully prepared, portioned meals that taste great </blockquote> 

 <blockquote> -rotating menu of high quality meal options </blockquote> 

 <blockquote> -hormone free, GMO free, locally sourced </blockquote> 

 <blockquote> -prepared by professional chefs </blockquote> 

 <blockquote> -Grade A Commercial Kitchen </blockquote><h3>Fitness Coach</h3>We will provide you with an online fitness coach 

 <blockquote> -personalized workout programs </blockquote> 

 <blockquote> -nutritional advice </blockquote> 

 <blockquote> -email support </blockquote> 

 <blockquote> -accountability </blockquote><h4>Who is this program&nbsp;for?</h4>anybody who is mentally ready to take a step forward in their health and wellness goals. You provide the right mind-set and&nbsp;we provide everything else.<h4>What should I expect after 90&nbsp;days?</h4> 

 <blockquote> -Increased energy </blockquote> 

 <blockquote> -Weight-loss </blockquote> 

 <blockquote> -Better sleep </blockquote> 

 <blockquote> -Higher confidence </blockquote> 

 <blockquote> -Positive routines </blockquote> 

 <blockquote> -Successful habits </blockquote>At this point, you have now created&nbsp;a routine for success&nbsp;and&nbsp;many great habits. Your body and mind are looking and feeling better than ever! This probably sounds too good to be true, but its just 90 days away. After just DAYS of eating clean food and gearing it up physically, you will feel like a new person, that I promise you.<h4>What is the&nbsp;cost?</h4>This is the BEST part. You get all of this for&nbsp;$8 a meal. Yes, you read that right.. I know you can’t even get a burrito a Chipotle for $8, I know. It doesn’t even make sense, but we are making all of this happen for you guys, our customers.<h3>Do it for&nbsp;YOU</h3>

If you are ready to make positive changes in your life, this is it…

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Whether you’re trying to lose weight or have been feeling under the weather for a little more than a few weeks, the first suggestion that you’ll probably hear from any nutritionist is to cut down on the processed foods and start incorporating more healthy and clean foods in your diet. In fact, you might even be questioned about what you eat on a daily basis by your doctor when you tell them that you aren’t quite ‘feeling like yourself,’ only to find them frown in disappointment when you let them in on your midnight snacking regime.While most people eventually do realize the importance of clean eating as they grow older, the fact of the matter is that the majority of us remains complacent and continues on with poor eating habits until we’re faced by a major predicament pertaining to our health. Since we care about your health and don’t want you to put it on the back seat any longer, we’re explaining some of the most subtle and profound ways in which eating clean can change your life.<h3>Better mood</h3>You might have heard this far too often, but eating clean really does help improve your mood. However, while most people just leave it at that, we’re taking it a step further by explaining why your overall mood really does improve when you’re eating clean.When you’re filling in on processed food and resort to unhealthy options, you’re essentially depriving yourself of essential nutrients that are necessary for you to function properly. Once you start eating clean, there will be a natural increase in feel-good hormones like norepinephrine and dopamine that will boost your mood and energy for hours.<h3>Fewer cravings</h3>Processed, unhealthy food is just a deadly combination of countless chemicals, preservatives and additives that fill you up relatively quickly — but only temporarily. And that is exactly why you’ll find yourself hungry just a few minutes after eating a large processed meal. However, once you start eating clean, you will find that the nutrients and vitamins are slowly and gradually released in your body which is why you probably won’t feel hungry and resort to processed alternatives as often as you generally would.<h3>Cardiovascular and digestive benefits</h3>While most people are already aware of the fact that eating clean can help shed a few pounds, they are often in the dark about the health benefits that come with healthy eating. Clean eating does not only offer a number of cardiovascular benefits like improved heart rate and decreased blood pressure, but eating clean also provides digestive benefits including better gut health which ultimately affects the overall health and immunity of a person in a very positive way.Convinced of the benefits? Start your own journey towards a healthier and happier self today with customized healthy meals by Nutre Meal!Stay healthy my friends….

How Eating Healthy Can Change Your Life

The world of fitness experiences a series of trends and fads. Each year a new diet is on the main menu and people all over the world go crazy over it. It seems that everyone is in the race to take on a healthy lifestyle but only the lucky ones succeed.The newest trend that has taken the fitness world by storm is intermediate fasting. All the people who grew up believing that breakfast is the most important meal of the day are forced to think again.<h3>What does Intermediate Fasting&nbsp;Mean?</h3>People have made their own rules for the fitness trend but the most popular one is the 16/8 protocol. 16 represents the hours you have to fast and 8 is the time period during which you can eat. This is also defined as the fasting and feasting plan. You fast for 16 hours and the remaining 8 hours are the feasting period.Now people who follow this regime argue that it is great for burning fat and building muscle. How do they get this idea?When your body doesn’t get the calories it needs, it ultimately starts burning off the body fat for energy. Theory has proven that you can lose weight by fasting for 12–24 hours. Fasting also increases the insulin sensitivity of your body. It is believed that it stops your body from storing more fat. So there’s scientific proof to put your mind at ease. Once the feasting period starts and you eat, the body can get the calories it needs to function properly.<h3>Does it&nbsp;Work?</h3>You might think that this theory is flawed. After 16 hours of fasting, people are likely to wolf down food. This will eventually make up for the fat loss. It’s a fact that people would want to compensate for the loss during the feasting period. Even though it is possible and quite likely, most people don’t.Research has proven that even when people overeat during their feasting period, they only eat 10–22% extra. Over a week of intermediate fasting, even with overeating, you stand to reduce over 28% of calories. That’s a great number!That should answer the question of whether intermediate fasting works or not. Of course it does work! And the best thing of all is that it’ll help you lose weight.<h3>Effects on Overall&nbsp;Health</h3>There are some theories that have compared it to other seasonal diets but in the end, intermediate fasting has impressive effects on your overall health too. This is a milestone that most diets fail to achieve.The cells start to clear out the toxins in your body due to the lack of calories. Since they don’t get enough calories, they get rid of anything toxin that might affect the remaining calories. This mechanism is also believed to have an anti-aging effect.So there you have it. The secret to a healthier living and natural weight loss. Before taking on any diet plan, make sure you consult your physician. As long as you take precautions, there’s no harm in trying the fast.Be consistent, stick to the plan and experience the virtues of a healthy lifestyle!Stay fasting my friends…

Fact or Fiction: Does Sugar Provide Long Lasting Energy?

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Does Intermittent Fasting work for weight-loss?

Lets start with what is a calorie deficit. Essentially you are burning more than you are in taking on a daily basis (in simplest terms). Example, If I eat 2,000 calories, but I burn 2,500 calories, then I am at a 500 calorie deficit. This sounds more difficult than it is. Do you have to starve yourself? The answer is no.<figure> <blockquote> " Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat. When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, and throughout your body. " Strasser B, Spreitzer A, Haber P.&nbsp;<a href="https://doi.org/10.1159/000111162" target="_blank" rel="noreferrer noopener">Fat loss depends on energy deficit only, independently of the method for weight loss</a>. Ann Nutr Metab. 2007;51(5):428-32. doi:10.1159/000111162 </blockquote> </figure>Research states that in order to lose 1 pound of fat per week you have to be a 3,500 calories deficit per week (500 per day). Which means you need efficient ways to burn these excess calories. How do you do that..?There is three types of ways to burn calories:<ol><li>Burned through exercise or physical activity </li><li>Calories burned through digestion </li><li>Calories burned to maintain human functions (breathing etc) </li></ol>So here is the total action items you need to lose weight using the calorie deficit model.<ol><li>Track your macros with each meal (track the calories). Can use apps like myfitnesspal etc. </li><li>Become active in a way that fits your lifestyle on a daily basis. This can be anything from walking, gym, boxing, or even the stairs. </li><li>Eat less and portion your meals. Portion out your meals to avoid binge eating. Average women should stay between 1500-2000 calories per day. As the average man should stay between 2-2500 calories per day (rough numbers) </li><li>Avoid sugary, fruity, carbonated drinks. </li></ol>This is a quick overview. Losing weight is not necessarily complicated, it is more about being discipline with sticking with it!&nbsp;&nbsp;

Creating a Calorie Deficit for Weight Loss

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We understand that all of our customers have uniquely busy lives. To avoid canceling a subscription completely, Nutre is now giving users the option to skip up to three weeks of meal deliveries at a time.To skip a week, first, sign in to your account at <a href="https://www.gonutre.com/">www.gonutre.com</a>. Then select the manage subscription button in the top right-hand corner of your screen.&nbsp;<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh5.googleusercontent.com/uHWhOS5P2urCJ9PcQMzF9WmDaFDixKPYeU0wtKmlC6UWukfYza1lcx9z0MuEGApu0Y_F373GLkSZLsseQ07-H_gGmo8r4Pk2Xajh17haGkIXGboNKTkAHLmhacqqK0p3Z0sOHlHN" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="uHWhOS5P2urCJ9PcQMzF9WmDaFDixKPYeU0wtKmlC6UWukfYza1lcx9z0MuEGApu0Y_F373GLkSZLsseQ07-H_gGmo8r4Pk2Xajh17haGkIXGboNKTkAHLmhacqqK0p3Z0sOHlHN" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Then select the skip a week button.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh6.googleusercontent.com/pc6tfGKwFVAvgA4isRR1Nmc8hXfVwraqTo_5G68LbvDmaKBs3BkZrtWoVLIh2gbp_6gOwHDlhJHVlpu1xFe2Imyw37rWuosOZvruyYufjpOzGLLTC5SqwdAP0rxC0MsQ6DTv54v9" alt="" data-origin="," data-proportion="true" data-align="none" data-index="1" data-file-name="pc6tfGKwFVAvgA4isRR1Nmc8hXfVwraqTo_5G68LbvDmaKBs3BkZrtWoVLIh2gbp_6gOwHDlhJHVlpu1xFe2Imyw37rWuosOZvruyYufjpOzGLLTC5SqwdAP0rxC0MsQ6DTv54v9" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure><figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh6.googleusercontent.com/wbOPSg-7E-7pjiICmtQHimlM9i1RxIW_dkowjilpfjprgErioUz6Um1WR6RoZ1YJSfiCvEKQYltr6GIC4qJ9OBBllyX59V2NLgx3nC8sfKvWmUmL8uVZiqJn1d1RkUm-vJGaNp6W" alt="" data-origin="," data-proportion="true" data-align="none" data-index="2" data-file-name="wbOPSg-7E-7pjiICmtQHimlM9i1RxIW_dkowjilpfjprgErioUz6Um1WR6RoZ1YJSfiCvEKQYltr6GIC4qJ9OBBllyX59V2NLgx3nC8sfKvWmUmL8uVZiqJn1d1RkUm-vJGaNp6W" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Once selected, follow the information in the pop-up and choose the number of weeks you wish to skip.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/RKpePn8nFu0Fsf-gNk1bm6c89a9wZUPNVkJEK2-LwfBVSP2UPY3tTPurhNTLAbVVKjJrpeCZqmwtUKtsC_66hhqtVIm3dd2hEpXrFOuQ928saHae3XGP8c6i8B5oRSPEQtUnuOQY" alt="" data-origin="," data-proportion="true" data-align="none" data-index="3" data-file-name="RKpePn8nFu0Fsf-gNk1bm6c89a9wZUPNVkJEK2-LwfBVSP2UPY3tTPurhNTLAbVVKjJrpeCZqmwtUKtsC_66hhqtVIm3dd2hEpXrFOuQ928saHae3XGP8c6i8B5oRSPEQtUnuOQY" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>&nbsp;There you have it! If you have any questions please email info@gonutre.com!

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How To Skip a Week, or Multiple Weeks...

So you think you’ve figured it out now that you know what to eat and how much of it you should be eating. More importantly, did you know that&nbsp;when you eat is just as important?Here’s our recommendations to ensure your balanced and healthy diet gets maximized.Don’t skip breakfast.Breakfast is by far the most important meal of the day. It sets the tone, gets your metabolism started, and if you eat well, you’ll most likely succeed in following your game plan for the remainder of the day. Think about it this way. When you wake up, your body has gone without food for at least 10 hours. Start off your morning with a plentiful meal to kick start your metabolism, and get that internal fire burning to burn body fat. Stats have shown that those that eat breakfast in the morning have a lower likelihood of developing heart diseases. What’s the worst part? If you don’t eat breakfast, you’ll likely eat too much throughout the remainder of the day.Eat like royalty.There’s a wise old saying that goes:Eat breakfast like a KingEat lunch like a PrinceEat dinner like a pauperSo, with this in mind, you should be eating your biggest portion of food in the morning, a lesser portion size in the afternoon, and the smallest amount of food at night.Keep it light at night.If you do find yourself rummaging your cabinets late at night, try eating something lighter and low in calories (and sugar). An apple and a small handful of nuts is a great alternative to those pints of ice cream or bags of chips.Spread out your calorie intake over the day.The standard breakfast, lunch and dinner serve as the core meals throughout the day. Instead, try splitting up your food intake into 6 smaller meals throughout the day. The science behind it proves that your metabolism speeds up and works regularly throughout the entire day. The common misconception is that eating less will result in faster and higher fat loss. The opposite proves true: not eating for hours will convert the food into stored body fat.

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Fact Vs Fiction: Does When You Eat Matter?

There is many health epidemics that has been rising globally at a staggering rate. If you dig into the drivers of the issues mostly ALL of the diseases stem from poor eating/lifestyle choices. One of the largest and most undermined is the rise of Diabetes in the past 20 years. Diabetes has been seriously underrated as a global public health issue and the world can no longer be ignored.“<a href="https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-016-0039-3" target="_blank" rel="noreferrer noopener">The World Health Organization (WHO) also estimated the global prevalence of diabetes in 2000 and 2030–171 million people with diabetes in 2000 and 366 million by 2030 [4]. They were terribly wrong, because by 2015 there were already 415 million people with diabetes, far above what was predicted in 2000 for 30 years later.”</a>415 Million people &amp; growing are now struggling with keeping keeping blood sugar and diabetes under control. This is now clear evidence that states we have a major problem with type 2 diabetesDoes this mean you are bound down to medicine, pills, and insulin everyday? What are the drivers &amp; is there other solutions? The answer is simple, and we are here to help manage this disease &amp; help society take one step closer to controlling this epidemic.Take a look at the route of the issue along with the leading drivers of Diabetes.<ol><li>Lifestyle </li><li>Inactivity </li><li>Caloric Excess </li><li>Obesity </li></ol>The Stem of the issue is poor eating decisions. The same time of the rise of Diabetes happens to be parallel with the rise of fast food dining (McDonalds, Burger King, etc). Too many calories pack on the pounds, which worsens blood sugar control. Lifestyle is key to keeping weight off — and to controlling diabetes in the long run. On the other end, various types of insulin have helped improve the management of diabetes and improve blood sugar levels. There is also medications that is recommended to help drop weight and assist with the control of cholesterol levels. However, experts say these recommendations cannot do this work alone, eating clean is THE most important aspect to managing this global health issue.Our goal is to help society take one step closer into helping the millions of people around the world manage diabetes with changing their lifestyle and eating clean. Portioned meals, clean ingredients, nutrients savy WILL help millions around the world.

Diabetes Being the largest epidemic in human history

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<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://nutre.wpengine.com/wp-content/uploads/2019/07/shutterstock_604853609-1024x683.jpg" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="shutterstock_604853609-1024x683.jpg" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="0"></figure></div></figure>As more and more women are sharing their pregnancy journeys on social media, there’s this extreme pressure to bounce back almost the moment you conceive, let alone give birth. Over the past few years, there’s been a ton of conflicting evidence surrounding working out during pregnancy. While some fear physical activity entirely, others suggest exercising is an integral part of a healthy pregnancy.Let’s dive into 3 things to keep in mind while exercising while being pregnant!&nbsp;<h2>1. Every Pregnancy is Unique – Just like you</h2>While many women share their dos and don’ts, the fact of the matter is that creating, carrying, and giving birth to a child is entirely unique to the woman experiencing it. This is an important fact to keep in mind when considering your options during pregnancy because what you can and can’t do is heavily shaped by the trajectory of how your journey, in particular, is going. For example, some evidence suggests that exercise training during pregnancy can be beneficial, though data is a lot more inconclusive to women suffering from preeclampsia. So before considering which course of action to choose, make sure you consult your doctor and get an expert opinion specialized to your individual pregnancy and state of health.&nbsp;General rule of Thumb: If you were working out consistently prior to getting pregnant, it’s fair to say that you can moderately continue a variation of that same regimen. If you weren’t working out at all before conceiving, now really isn’t the time to become an Olympic athlete LOL! Essentially, try to follow your intuition of what feels right and what comes natural to your body and experience.<h2>2. Carrying and Delivering a Tiny Human Requires Fuel</h2>Regardless of how much you choose to exercise, a little, a lot, or not at all, it’s important to feed yourself the nutrients you need to have a safe and comfortable pregnancy. Make sure to hydrate with plenty of water and work in as many holistic nutrients as possible. During this time, your body yearns extra vitamins, minerals, and nutrients you’d need otherwise. Studies show that a lack in nutrients can actually impacts the baby’s development negatively. Now, this doesn’t mean ignore all of your body’s natural cravings but to work in necessary whole, real food into your prenatal diet. Your baby is counting on you!<h2>3. What are your feelings telling you? Stop, drop, and listen!</h2>With the hormones and emotions that come with pregnancy along with physical fatigue and worry, it’s very easy to feel under the weather. Especially if you’re not completely over the moon about being pregnant to begin with! Some friendly advice: if you’re feeling anxious or down in a way that isn’t regular to the way you’d normally be feeling, consult your OB – they’re here to make sure you have the most comfortable pregnancy possible and they have access to so many resources that could help you. Some hospitals in the US have prenatal support groups where women come together to chat and talk through their journeys, while others refer women to relaxing yoga classes or monthly massages. Whatever it is that helps you de-stress and unwind, don’t be afraid to ask for it. Your body is working day and night, girl, it’s okay to be stressed! Whatever it is you’re feeling, it’s okay. React appropriately to try and enjoy this time as much as possible. Overall, try to remember that this a transformative experience by nature and you’ll feel new things almost every day or not at all. Take a second every day to tune into how you’re doing and listen to your body.<h2>Concluding thoughts?</h2>If deciding to exercise, start slowly and intuitively. Drink LOTS of water! Do what you can to have a nourished and fulfilling pregnancy within your bounds of what is and isn’t comfortable. Comparison is a thief of joy – avoid comparing your journey with other women’s especially on social media! The pressure can be insurmountable and you’re probably feeling enough as it is, considering your growing a baby and all!&nbsp; Written by: Erika Garcia<div>https://www.womenshealthmag.com/fitness/a19925456/working-out-while-pregnant-0/</div><div>https://kidshealth.org/en/parents/exercising-pregnancy.html</div>

3 Things to Keep in Mind When Exercising While Pregnant

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There are numerous people in the world who are in search of the key to success. They look everywhere, ask around and yet still never find the answer. That’s because they search in the wrong places.The secret to true success lies within them and yet they’re oblivious to its existence. That’s because not many people care to explore themselves for the right answers. All the answers lie within you!Whatever goal you set for yourself, good habits will help you achieve them ultimately. So whether it’s your health goals or your career goals, good habits are the key to success.We’ve come up with a few good habits that will lead you straight to success when a healthy mind and body is your ultimate goal.<ul><li>Sleeping Habits </li></ul>Staying up till a late hour at night isn’t going to do much good for you. When you aim high, you’ll need all your physical and mental strength to achieve the set goal. How can you possibly stand true to your vision when you don’t have the energy to function?Good sleeping habits keep your mind and body fresh. When you get a good night’s sleep, you can start the next morning with new zeal and enthusiasm. When you’re overworked and have had some sleepless nights, it’s inevitable that your productivity will suffer. By making sure you follow a healthy sleep regime, you can make sure your health doesn’t suffer and your goals are within reach. So adopt this habit and see the world transform.​<ul><li>Exercising your Mind and Body </li></ul>What good would be your success if you wouldn’t have the health to enjoy it? By exercising daily, you train your mind and body. An active body makes you more alert during the day. And a workout also increases your blood flow to the brain, ensuring you perform your very best. The blast of energy and the boost in confidence plays a great role in leading you straight to success.<ul><li>Eating a Balanced Diet </li></ul>Brain food makes you smarter and a balanced diet provides your body with essential nutrients. Since good food nourishes the body and powers a strong mind, it holds great importance in your life. When out to achieve success, your body and mind need to work as one component. By making sure that you include a balanced diet in your routine, you can groom your mind and body.These are some healthy habits that can ease your path towards your goals. As your mind and body stay fresh, you can spend the day being alert. We downplay the importance of sleep on our productivity but try working through a couple of sleepless nights and you’ll realize how much that 8-hour sleep contributes to your day.If you get determined and make these good habits a part of your life, there will be no stopping you. Be consistent and marvel at the positive changes these habits will bring about in your life.

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Good Habits Leads To Success

The pumpkin spiced latte is a fall favorite, but it’s also a calorie and sugar filled indulgence that could hinder all of your weight management progress. A Starbucks Pumpkin Spiced Latte is 400 calories, 50 grams of sugar and $8 per drink and we think that you can do better.&nbsp;
Often when we’re assessing our eating habits we can forget to look at what we’re drinking too. Our liquid diet affects our weight just as much as the solids we digest. Whether it’s cocktails with friends, or a pre-work coffee, these things could be holding back your healthy eating journey without you even realizing it.&nbsp;
A lot of the excess glucose (sugar) that you eat will get stored as fat in adipose tissue. Now, we’re not saying that the occasional treat cannot be enjoyed but the more conscious that you are about what you eat and drink, the better your results will be - no matter what fitness journey you are on.&nbsp;
When it comes to things like the fall classic PSL it would be crazy to suggest you give it completely, instead consider following the recipe below for a cheaper, healthier and even tastier version of your fall favorite:
What You’ll Need:&nbsp;
<ul>
 <li>1 shot of espresso</li>
 <li>1 ½ cup almond milk</li>
 <li>1 tablespoon pumpkin</li>
 <li>½ tablespoon almond butter</li>
 <li>1 tablespoons maple syrup&nbsp;</li>
 <li>½ tablespoon pumpkin pie spice</li>
 <li>(optional) dairy free whipped cream</li>
</ul>
How To:&nbsp;
On the stove heat your almond milk and add in the pumpkin, almond butter, maple syrup, and pumpkin pie spice, whisking as you add each ingredient. Continue to whisk the contents of your saucepan until all lumps are gone.&nbsp;
Once it has reached a smooth consistency, pour the contents of the pan over your shot of espresso into your favorite mug. For extra indulgence top your creation with some dairy-free whipped cream, and another dash of your pumpkin pie spice and enjoy!&nbsp;
Save this recipe and make sure to add the groceries you need to your meal plan delivery. For other ways to get your pumpkin fix this fall, try Nutre’s seasonal recipes like the comforting Pumpkin Turkey Chilli.&nbsp;

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How To Make a Healthy Pumpkin Spiced Latte at Home

With summer just around the bend, you might be looking for a way to get that perfect beach body. This might mean you’ve already started cutting down on your calorie intake. Isn’t a great diet all about limiting calorie intake?It is! But the reduced calorie intake has to be backed by an effective calorie burning measure. This combination is what will help you get the body you’ve always wanted. So what’s all the craze for the low carb diet?Since a low carb diet is expected to work so well, it’s worth investigating these claims. So let’s start with some of the benefits of this much deliberated diet.<h3>Pros of Low Carb&nbsp;Diet</h3>Giving up bread and pasta might not be your idea of a great diet but if you commit to a low carb diet, that’s a sacrifice you would have to make. But don’t worry. You can still consume some tasty foods including butter, cream and steaks.When you cut off your carb intake, you rely on other food elements. So, the top of the list position is taken by proteins then. The less carbs you consume, the greater the need to increase your protein intake. The best thing about proteins is that they keep you feeling fuller for longer. So there goes your worry about snack breaks.Studies conducted on low carb diets have proved that they improve blood glucose control and insulin sensitivity. These aren’t just the claims that some famous food blogger makes. These have been proven by scientific studies too. People who restrict saturated fat as a part of their low carb diet have also experienced improvement in their cholesterol levels.So now you might be thinking that low carb diets have an array of benefits and could be the diet plan you’ve always wanted for yourself. Before you make a decision, it’s important to take a look at the other side too.<h3>Low Carbs = Low&nbsp;Energy</h3>Carbs are eventually broken by the body and turns into glucose. This element provides us with all the energy we need to carry out our day-to-day activities. This means that carbohydrates are an essential part of our diet. So when this vital part is taken out of the diet, it’s no surprise that the body will suffer.With low glucose levels, we can get lethargic and the brain doesn’t get the energy needed to operate. Your ability to concentrate is significantly affected and you can also experience dizziness.Now that you know the secret behind low carb diets, let go of the calorie count meter and concentrate more on healthy eating. Low carb diets can be the ultimate solution you’re looking for but they have their fair share of risks.The best thing to do?Follow a diet plan that promotes healthy eating in moderation. That’s the best way to lose weight!Stay Dieting my friends….

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Low Carb Diets   — Do They Work?

After over 2 years in business, we have realized that majority of our clients still had to go to the grocery store. Having to go to the grocery store to get condiments, almond milk, creamers, produce etc. In all honesty, who likes the grocery store? It is chaotic, not convenient, and in todays case not considered "social distancing".We have been in the process of launching this feature for months. Offering specialty healthy grocery items. We will be offering a small list of groceries to start, and then will add to the offering as we see where the demands are!How can you order groceries...Very easy, read below:If you are on a plan with us already, go into your account, click the drop down, and click "groceries". From here you can add or remove to your cart from here. After you have made your adjustments, be sure to click "save". REMEMBER, all of our grocery items are A La Carte, not recurring orders. Meaning if you like to order groceries each week, be sure to go into your account and add the items you prefer each week!<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2020/04/Screenshot-209-1024x642.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="Screenshot-209-1024x642.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>&nbsp;If ordering for the first time, you will see the option to add groceries after the option to "add snack" section! Simply add however many grocery items you like to your cart! Remember, these purchases are A La Carte, not recurring items!&nbsp;We hope you like the new feature :)

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Now Offering Nutre Groceries!

With Thanksgiving around the corner we will all be faced with the decision of giving into the temptations of eating through the holiday season. Turkey, stuffing, gravy, and every carb you can imagine on this fine earth. But if you’re wondering which are the best and worst Thanksgiving dishes to choose from, we have the run down for you.White Vs Dark Meat:White meat for the win: “Per 3 ounces, opting for the “white” turkey breasts over the “dark” meat will save you 50 calories and 4 grams of fat: 115 calories and 7 grams of fat versus 160 calories and 11 grams of fat, respectively.”Green Bean Casserole or Sweet Potato CasseroleGreen Bean Casserole for the win: “Even with its creamy mushroom soup and crispy fried onions, traditional&nbsp;green bean casserole&nbsp;(161 calories, 9 g fat per ¾ cup) is a lighter pick than sweet potato casserole (285 calories, 5 g fat per ¾ cup). Part of the reason is that green beans are so low-cal to start. That said, the starchier sweet potato is full of good-for-you nutrients, including beta carotene, a potent antioxidant and precursor to vitamin A.”onto Dessert, Pumpkin Pie or Apple Pie:Pumpkin Pie For The Win: “At 316 calories and 14 g of fat per slice (1/8 of a 9 inch pie),&nbsp;pumpkin&nbsp;is a slimmer choice than apple, which will cost you 411 calories and 19 g of fat for that same-size slice. One explanation for the higher calorie count: the double crust. Another bonus of picking the pumpkin: whipped topping has significantly fewer calories and less fat than the vanilla ice cream often served atop apple.”Last tip is beware of the gravy &amp; dressing.Happy Holiday my friends…

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How To Eat Cleaner on Thanksgiving

At GoNutre we try to cater for all lifestyles, food allergies and preferences. Our aim is for all of our food items to be clearly labelled, to make your ordering process even easier.&nbsp;
We label each of our Nutre Meal Plans as either: Balance, Weight Loss, or Plant Based. This information is shown over the image of the meal, in order for the selection process to be straightforward.&nbsp;
Each meal plan is designed to help you easily reach and maintain your health and fitness goals. When you place your meal plan order you aren’t tied down to sticking with your chosen meal package, and can freely mix and match between the different categories - great if you’re a flexitarian and enjoy a mixture of plant based and meaty meals.&nbsp;
To find out more about the different food packages that we offer, read more below:&nbsp;
Balance - no matter what your goals are, eating a balanced diet is crucial. A balanced diet supplies your body with the nutrients it needs to work effectively. Eating a balanced diet means eating a combination of vitamins, minerals, antioxidants, carbohydrates (including starches and fiber), protein, and healthy fats throughout the day.&nbsp;
In order to fill each meal with the nutrients that you need it is recommended by the USDA to portion your plate as follows: fill half your plate with fruits/vegetables, fill just over one quarter with grains, fill just under one quarter with protein rich foods and add dairy on the side (or a non dairy replacement).&nbsp;
Our Balance Meals are designed by nutritionists to be nutrient rich, well-portioned, and filling. You can find Balance options in our breakfast, lunch and dinner items. Bulk portions of GoNutre’s chef-cooked food items can also be purchased along with your meal order, so you can create your own balanced meal prep dishes at home.&nbsp;
Weight Loss - for those needing to shed a few pounds, the GoNutre Weight Loss range makes calorie counting incredibly easy. Each recipe is clearly labelled, simply select the image and be shown a full run-down of the calorie, fat, sodium, carb, fiber, sugar and protein levels.&nbsp;
The Nutre Meal Plan recipes are as transparent and easy to read and navigate as possible, because dieting should not be stressful. For those with allergies we use icons to flag meals which may contain nuts, and clearly label each gluten-free, dairy-free, low carb, low sodium and diabetic friendly meal.&nbsp;
Most of our Weight Loss Meal options are less than 500 calories, with options for breakfast, lunch, dinner and bulk buying meal prep portions.&nbsp;
Plant Based - our plant based meals are a great option for vegans, those with dairy/lactose allergies and intolerances, and all who simply love vegetables. A plant based diet is typically enjoyed by vegans, but our tasty plant based recipes can be enjoyed by all. Meals are created with foods that come from plants, with few or no ingredients that come from animals. Recipes will contain lots of vegetables, wholegrains, legumes, nuts, seeds and fruits.&nbsp;
A plant based diet may sound restrictive, but there are lots of delicious recipes that use no animal products at all. Many popular dishes can be adapted to be plant based with a few simple swaps, using dairy-free products for example.&nbsp;
At GoNutre we are always refreshing our menu, which includes a selection of plant based breakfast, lunch, and dinner meals, as well as bulk buying options for preparing plant based meals at home.&nbsp;
Diabetic Friendly - our meal prep journey began by preparing meals for our diabetic father, we soon learned the impact and importance of eating right. All of our diabetic friendly meals contain under 500mg sodium and under 30 carbs.&nbsp;
Look for the symbol of a heart on our menu items.&nbsp;
GoNutre also delivers meals that cater to Low Sodium, Gluten Free and Dairy Free diets.&nbsp;
Choose your plan to <a href="https://www.gonutre.com/get-started/" title="&lt;em&gt;Get Started&lt;/em&gt;">Get Started</a> - the more meals you order, the more money that you save.&nbsp;
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The Nutre Meal Packages Explained

Vitamin D is vital in creating happy and healthy humans. It helps to regulate the amount of calcium and phosphate in the body, and supports immune function and heart health, while protecting bones and muscles.&nbsp;Often referred to as the ‘sunshine vitamin’, because from March to September most people get all of the vitamin D that they need from sunlight. It’s no wonder then that during the fall and winter months, as the days get shorter and colder, our intake is lower.&nbsp;How much vitamin D do I need?&nbsp;Age - 1-70: 600 IUAge - 71 and older: 800 IUBoosting your vitamin D intake will help to keep you fit and healthy through the colder seasons, and can even help you to avoid catching seasonal colds and flus. Reports have even shown that vitamin D could be effective at reducing the risk of contracting coronavirus (COVID-19).&nbsp;Helping your body and mind to adjust to the changing seasons starts from within, try to include a mix of some of these vitamin D boosting foods into your diet:Fatty Fish - such as tuna, mackerel and salmon. This vitamin D supplier is also the best source of two of the three most important omega-3s (EPA and DHA). As well as boosting your vitamin D levels, oily fish can deliver huge health benefits for your heart, brain, lungs, and circulation.&nbsp;Three ounces of cooked salmon has about 570 international units (IU), and it’s an ingredient we love to work with at Nutre. Our salmon is delicious, whether it’s maple glazed, blackened, or stuffed.&nbsp;Egg Yolks - the whites of an egg often dominate the plates of health-conscious eaters, however the yolk actually contains most of an egg’s good stuff! The yolk supplies the body with iron, folate, vitamins and nutrients and has been found to support eye and brain health.&nbsp;The Nutre breakfast quiche is a tasty way to get your egg yolks, but as our menu refreshes often look for ‘Eggs Liquid Whole’ in the ingredients list.&nbsp;Mushroom - this superfood is a rich, low calorie source of fiber, protein, and antioxidants. They have also been found to lower the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes.There are many varieties of mushrooms, so your vitamin D intake will depend upon the type and amount. No matter how often we update our menu, there will always be a meal that features mushrooms on offer. Check out our Swiss &amp; Mushroom Beef Burger or the Creamy Mushroom Parmesan Chicken with Spinach - perfect for cold evenings in.&nbsp;Red Meat - such as beef, lamb and pork. It’s a source of protein, vitamins and minerals, and can be incorporated into a balanced diet.&nbsp;Let’s put it into numbers - one 25g steak will contain around 15 IU of vitamin D, and 100g of braised beef ribs will contain approximately 27 IU. Steak and beef can both be bought in our Bulk options, to help hasten the meal prep process at home. Recipes using beef and steak are widely popular in our Nutre Meals.Fortified Foods - since the 1920s, U.S. food producers have been fortifying foods to prevent nutrition-related illnesses. Which simply means that nutrients are added to foods to help you to easily get what you need in your diet. The added nutrients are all found in other foods, like meat and vegetables.&nbsp;Fortified foods include some dairy products, orange juice, soy milk, and cereals. These food items are typically fortified with: folic acid, vitamin A, vitamin B6, vitamin B12, calcium, vitamin D, vitamin E, iron, and iodine.Try adding fortified plant milk to your Nutre smoothie, or adding a glass of orange juice to your morning routine.&nbsp;Remember, even though it is colder outside, getting outdoors will still provide your body with a top up of the sunshine vitamin. It can be tricky to get the suggested amount of vitamin D through food alone, so supplements are a worthwhile option. If you are concerned that you are vitamin D deficient, please consult a doctor..

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Vitamin D Boosting Foods To See You Through The Winter

One of the main things that sets Nutre aside from other vendors is the safety of our meal prepping process. One of our main focuses is the quality of our food and in order to have the freshest food possible, the process must be safe.&nbsp;&nbsp;Nutre is an FDA approved facility. To receive FDA approval, manufacturers must demonstrate with sufficient, valid scientific evidence that there is a reasonable assurance that the devices are safe and effective for their intended uses. We went through a thorough registration process in order to receive this reputable certification.&nbsp;Nutres food is made fresh on site at our warehouse located in Peabody Massachusetts. All of our ingredients are fresh and never frozen. The meals are packaged immediately and kept in a temperature controlled room.&nbsp;The meals are packaged using a process called cold chain packaging. Cold chain packaging is used for shipping temperature-sensitive materials. This process keeps your valuable products within their required temperature range during transit. The quality of food degrades with time since they maintain chemical reactions, which can be mostly mitigated with lower temperatures. It takes time and coordination to move a shipment efficiently, and every delay can have negative consequences to the product. Using cold chain packaging allows the food to remain fresh during transit as well as up to a week in your fridge. The cold chain process also acts as a natural preservative allowing us to keep all preservatives out of our meals. The meals are also vacuum sealed meaning that no oxygen gets in the meals keeping them fresh.&nbsp;The meals are then packaged in either a reusable bag with ice packs or an insulated box where meals are kept at temperature control and are safe in the bag for up to 12 hours.&nbsp;

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Nutre Food Safety Procedures!

You may be under the impression that the only way that stress can affect weight gain is through stress-eating, as in eating tasty foods to relieve feelings of stress, however there are many other ways that stress can affect the body.&nbsp;
In fact, stress can affect the body in a great many ways, including causing illnesses, pain, insomnia, bloating and many other unpleasant feelings. Weight gain, or fluctuating weight, could be the result of a stressful lifestyle, more than necessarily the food that you are eating.&nbsp;
If you are looking to lose weight, or are struggling with your weight in any way, read the below to see if any of these stress-related weight gain triggers could be affecting you:
Fight or Flight and…Feed? &nbsp;
When we experience ‘fight or flight’ feelings of stress our bodies release adrenaline and cortisol to ensure that we would have the energy to focus on the threats and keep ourselves safe. High amounts of cortisol in our bodies causes blood sugar levels to rise momentarily, but then fall rapidly. This dramatic change can lead us to crave unhealthy foods to quickly boost blood sugar back up again. This is why, in times of high mental stress, we often crave unhealthy foods.
A Stressful Sugar Cycle
As we reach for sugary foods to comfort us during these times of high stress and adrenaline, we find a very temporary solution which causes long term harm. The sugar we crave will boost our blood sugar levels back up, but it will cause another crash very soon after. This crash will contribute to feelings of stress, unease, and anxiety. All extra sugar consumed during times of stress will lead to fat production, and the stress has also been found to be linked to high insulin levels, a hormone related to weight gain.
If you’ve noticed yourself experiencing this negative stress-eating cycle, the best way to get ahead of tackling it is by making efforts to replace the unhealthy, sugary foods that you are reaching for in times of stress with healthier alternatives.&nbsp;
The best things to consume when you are stressed are: &nbsp;
<ul>
 <li><a href="https://www.gonutre.com/our-menu/relax-wellness-shot-3-pack/" title="Nutré’s Relax Wellness Shot">Nutré’s Relax Wellness Shot</a> - 2oz of goodness to promote relaxation and wellness at any time of day. &nbsp;</li>
 <li>Avocados - as your blood sugar levels rise during your stress response, avocados help to keep it just where it should be with its high potassium levels. Mash it up on some toast for a stress-relieving snack.&nbsp;</li>
 <li><a href="https://www.gonutre.com/our-menu/nutrition-mix/" title="Nutrition Nut Mix">Nutrition Nut Mix</a> - stress has been found to deplete magnesium levels, which can cause headaches. So, if you’re often a recipient of stress-headaches, try snacking on some healthy nuts. &nbsp;</li>
 <li>Salmon - omega-3 fats are known to curb cortisol levels, as well as being anti-inflammatory. At Nutré we always have a salmon recipe on the menu, as its benefits are innumerable. Try our Maple Glazed Salmon recipe with your next order.&nbsp;</li>
</ul>
What can you do about it?&nbsp;
Now that you know and understand some of the common stress-related triggers to weight gain, it’s important to know that the cycle can be broken and that there are things that you can do to improve blood sugar levels, and get back on track to reaching the weight you wish to be.&nbsp;
Firstly, visit the list of foods shared above and reassess the foods you are keeping at home. Making sure that there aren’t any negative foods within arms reach when you are in times of stress is a simple, yet effective, way of preventing poor food choices.&nbsp;
A massive key to weight loss and lowering blood sugar levels is exercise. When we exercise it draws on the sugar in our blood, which in turn lowers the blood sugar levels - a powerful way to break the negative stress and sugar cycle. Exercise is also fantastic for improving mental wellbeing, confidence, and stress overall.&nbsp;
Another crucial thing to do is to find the source of your stress and, if possible, tackle it. If a lack of time is a problem in your life, a <a href="https://www.gonutre.com/get-started/" title="Nutré Meal Plan">Nutré Meal Plan</a> could free up a huge amount of mental headspace within your daily life. With fully prepared meals delivered to your door, you won’t have to cook, grocery shop or plan mealtimes in any way, leaving you more time to devote to the things that you truly care about and focus on your mental wellbeing. &nbsp;

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How Stress Can Affect Weight Gain

In looking over the realm of spreads people use for their toast, bread, or any food, one can start to wonder what’s the healthiest option.&nbsp; Walking down the grocery aisle it’s tough making health conscious decisions when food shopping. You don’t want to spend hours researching what to buy and not to buy for yourself or your family, so here’s a few tips on what to look at when picking out a spread.It’s of surmount importance to fuel your body with the right foods, vitamins, minerals, and fats in order to maintain a balanced diet.&nbsp; One thing many people do not know about the topic of spreads, when it comes to butter or margarine, is which one to pick. Which one is healthier?&nbsp; In reality both spreads have some pros and cons but there is some more detail to it than one would expect.Harvard medical school has done research and they found that butter is higher in saturated fats to margarine, but older margarine typically had higher trans fats.&nbsp; Trans fats are known to be the worst of fats because of the fact they lead to higher LDL (bad cholesterol) and actually lower HDL (good cholesterol). Newer margarines tend to have little to no trans fats but replace this with saturated fats to keep the product solid.&nbsp; Make sure to double check the nutrition label because the FDA allows companies to put on the label a product is trans-fat free even if it contains up to .5g of trans fat per serving. So, make sure to buy products that contain no partially hydrogenated oils to insure there’s no trans-fat within your product.&nbsp;&nbsp;Bottom line butter can be made at home where margarine contains and relies on many chemicals to keep shape and flavor.&nbsp; Usually the rule of thumb when it comes to food, the more natural the better for you. Oils are usually a healthier replacement for cooking with butter or margarine, or even for spreads due to beneficial monounsaturated and polyunsaturated fats.

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Fact VS Fiction: Butter VS Margarine

Pre workout nutrition:&nbsp;Nutres suggestions for top 5 best pre-work out meals are:<ul><li>Sandwich on whole-grain bread, lean protein and a side salad</li><li>Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit</li><li>Lean protein (ground turkey), brown rice and roasted vegetables</li><li>A cup of oatmeal topped with banana and sliced almonds</li><li>Protein smoothie made with milk, protein powder, banana and mixed berries</li></ul>Eating before and after your workouts is extremely important, but it’s also important to know what foods are effective, especially for gaining lean muscle.&nbsp;Good nutrition can help your body perform better and recover faster after each workout.Nutrient intake prior to exercise will not only help you maximize your performance but also help minimize muscle damage. This will not only make you feel better but it will help you be the best version of yourself.&nbsp;&nbsp;Here at Nutre we try to provide the best meals for you but also some of the best tips to help modify for a healthy lifestyle.&nbsp;Here is everything you need to know about pre-workout nutrition.To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. However, in some cases, you may not be able to get in a full meal 2–3 hours before working out. In that case, then you can still eat a decent pre-workout meal. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. The closer you eat to your workout, the smaller the meals should be.&nbsp;Your muscles use glucose from carbs for fuel. In this case, carbs are best for short high intense workouts because your glycogen stores are your muscles’ main source of energy. Some examples may be quinoa, whole wheat bread, or oatmeal.&nbsp;Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis. Protein helps muscle growth, recovery, strength, lean body mass, and muscle performance. Some examples of protein may be fish, nuts, protein bar, protein shake, or eggs.&nbsp;While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise. Some fats may include avocados, olive oil, or nuts.&nbsp;Post workout nutrition:&nbsp;Nutres suggestions for top 5 best post-work out meals are:<ul><li>Tuna &amp; avocado over leafy greens&nbsp;</li><li>Whole grain tortilla with turkey, hummus, and grains</li><li>Salmon &amp; veggies, over cauliflower rice</li><li>Turkey and swiss veggie omelet&nbsp;</li><li>Chicken breast and veggies</li></ul>It turns out that consuming the right nutrients after you exercise is just as important as what you eat before.To help you optimize nutrition after workouts, here’s a few tips.&nbsp;After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout. Protein helps repair and build muscles and carbs help with recovery. It’s recommended that you consume “0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout. Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis. Try consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs” (Semeco). Working out and regular exercise will help you work towards your goals, but nutrition will help you reach them.&nbsp;After researching this topic we found that these tips would be best suited for people who are trying to gain lean muscle. You should consult with a nutritionist or doctor if you have any dietary restrictions or health concerns.&nbsp;&nbsp;<h6>Work Cited&nbsp;</h6><h6>MediLexicon International. (n.d.). What to eat before a workout and when to eat it. Medical News Today. https://www.medicalnewstoday.com/articles/322963#carbohydrates.&nbsp;</h6><h6>Semeco, A. (2018, May 31). Pre-Workout Nutrition: What to Eat Before a Workout. Healthline. https://www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2. &nbsp;</h6>

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What to eat pre or post workout?

Better Brain Health &amp; Body Composition From Natural Creatine?&nbsp;
By Daniel Pierce, MS
When you think of creatine, most people envision a bunch of meatheads with mounds of muscle on top of muscle. While you wouldn’t be wrong, creatine is a naturally occurring amino acid found in all types of animal meats, that possess many different benefits, not just those that revolve around building muscle.
This article will look at what creatine is, if it’s safe, and some of the key benefits that you can experience through its use.
What is Creatine?
Creatine is a naturally occurring amino acid that helps the body create an energy source known as ATP (adenosine triphosphate). Both the liver and kidneys are responsible for helping produce creatine. That said, consuming foods that contain creatine can provide you with a quality source to help saturate the muscles and brain.
The body stores around 95% of creatine in the muscles, while the remaining 5% gets stored in various organs, such as the brain.
Where is Creatine Naturally Occurring?
Creatine is found primarily in red meat, chicken, pork, and fish.
All of that being said, the amount of creatine you get from naturally occurring sources will be less than utilizing a creatine supplement, but that doesn’t mean it’s not beneficial.&nbsp;
If you follow a plant-based diet, it’s going to be more challenging taking in sources of creatine. Vegans, in particular, should focus on food that contains arginine, glycine, and methionine, as these amino acids help the body create creatine.&nbsp;
Vegetarians should focus on consuming dairy products, while vegans should include seeds and nuts in their diet to ensure they get enough amino acids to synthesize creatine.
Is Creatine Safe?
More than 500 studies have been done on creatine, looking at its safety and effectiveness. Overall, creatine has been found to be extremely safe. One study has even found that taking up to 30 grams of creatine per day for upwards of five years has shown zero health issues (which would be extremely difficult to do through real food sources and not with supplementation).
Two Incredible Benefits of Creatine
There are two main benefits of why everyone should focus on consuming foods that are high in creatine. These two benefits are broken down in detail below.
1.&nbsp; Muscle Growth and Performance
One of the most common reasons that someone would want to consume foods high in creatine is to help maximize muscle growth. Creatine helps boost exercise performance and has the ability to increase muscle strength and power, which plays a role in building lean muscle mass.&nbsp;
Additionally, creatine can reduce muscle fatigue and damage during workouts while also helping improve recovery.
If you’re an athlete who wants to compete at a high level, it has been found that creatine is the most effective ergogenic aid currently available to athletes — best of all, you can get it from the food you eat.
2. Brain Health
The second reason everyone should make sure they’re eating food that contains a natural source of creatine is for brain health benefits. While the muscles use up most of the creatine ingested, the remainder is sent to the brain.
When creatine is consumed through a proper nutrition plan containing meat, chicken, pork, fish, or a plant-based source (containing arginine, glycine, and methionine that can produce creatine), the user can experience improvements in memory and reasoning.&nbsp;
In addition, creatine has been found to help increase oxygen delivery to the brain and decrease mental fatigue.&nbsp;

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Better Brain Health & Body Composition From Natural Creatine?  By Daniel Pierce, MS

Our philosophy behind weight loss is simple and proven. We believe in creating meals with lean proteins, healthy fats, low carbs, and low calories. We locally source our vegetables whenever possible and select our ingredients based on what’s in season. Combining food with integrity and portion control gives our weight loss clients an optimal structure to support their health-related goals.&nbsp;The most effective way to achieve weight loss success is to think body first. This suggests that 7-8 hours of sleep minimum are given to ensure that your body can digest and repair for another day. Also cannot forget to hydrate. A consistent hydration goal of drinking 2 quarts of 64 ounces of water a day is also important as it revitalizes bodily functions, digestion, and regulates temperature.&nbsp;Last pillar is to install a 12 hour fast eating regimen. Meaning, if you stop eating at 8:00 PM, you can start your eating again the following morning at 8:00 AM.The best way to access our weight loss meal plans is to sign into or create an account at www.gonutre.com<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh5.googleusercontent.com/Ldb9hU3jAYg_qyzuocZhFF-Y4hwjuIUbvCFkrYWVc0TmkdjGmEqrzfK1Ll-dcgmMGrRssxVgmJNjefDFCUSp2ff_59k7oROo8L80Dqcs1d2aUev_7fYR-pTLUkELU6t_o1gVW-6F" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="Ldb9hU3jAYg_qyzuocZhFF-Y4hwjuIUbvCFkrYWVc0TmkdjGmEqrzfK1Ll-dcgmMGrRssxVgmJNjefDFCUSp2ff_59k7oROo8L80Dqcs1d2aUev_7fYR-pTLUkELU6t_o1gVW-6F" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Then select the ideal quantity of meals you would like to receive weekly and select our weight loss diet meal plan.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh3.googleusercontent.com/PmJex6K53OiEmVcNX34xvysg9DR5hltmj9ttpHEt-2IudzRcGbtOE8Z6GDGrPq68SR3HatjicG5BBy8Ff3q3pc5XKcV2HPn_becMuKLr8sgcnJfKEDVre6LXdyWRfgSVgspJBGR7" alt="" data-origin="," data-proportion="true" data-align="none" data-index="1" data-file-name="PmJex6K53OiEmVcNX34xvysg9DR5hltmj9ttpHEt-2IudzRcGbtOE8Z6GDGrPq68SR3HatjicG5BBy8Ff3q3pc5XKcV2HPn_becMuKLr8sgcnJfKEDVre6LXdyWRfgSVgspJBGR7" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Next, select the meals of your choice from our weekly rotation of weight loss offerings.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh6.googleusercontent.com/p3JTcDHeS52tdh5BgDLmlWYMYpvu9P777VWj683EHWpHfJI83EGqz-9PfcwxgxtHtsbPaFI2Ls1ufm3tfo5xdQi_ZxEF10ZhpU_KDiljo0SsbH8GHZ9jTg6qSSpv2ROS43nASkwG" alt="" data-origin="," data-proportion="true" data-align="none" data-index="2" data-file-name="p3JTcDHeS52tdh5BgDLmlWYMYpvu9P777VWj683EHWpHfJI83EGqz-9PfcwxgxtHtsbPaFI2Ls1ufm3tfo5xdQi_ZxEF10ZhpU_KDiljo0SsbH8GHZ9jTg6qSSpv2ROS43nASkwG" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Then select any additional healthy snacks or beverages in addition to the meals you have selected.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh3.googleusercontent.com/34NVv5X13dvlF19tTByfjxiR1rMxZmJ9fXNgkcdJnmYs5ZenpNtJx0xJ9D351PuJ6CWNqfyoS3U_wKXkcXMqsyuw8mu6fn-u8x1L0rfnI0AuKu56RItilgvjkJy-kPW2h0tGc8JO" alt="" data-origin="," data-proportion="true" data-align="none" data-index="3" data-file-name="34NVv5X13dvlF19tTByfjxiR1rMxZmJ9fXNgkcdJnmYs5ZenpNtJx0xJ9D351PuJ6CWNqfyoS3U_wKXkcXMqsyuw8mu6fn-u8x1L0rfnI0AuKu56RItilgvjkJy-kPW2h0tGc8JO" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Then click next to select your delivery method of one of our partnered pick up locations or home delivery.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh3.googleusercontent.com/Shb7QsqgULB_mW6f68xRBzifKXn91ePfuzcHdjmRmcErYaFgSnxLdUx8y5ZkKwwiEwSeybZEEKYSB-_TEQ66vFvzH0koax99sSUecAXCu2EljQ8FHMcIdj3FJhw1cGkWjCFNOY_j" alt="" data-origin="," data-proportion="true" data-align="none" data-index="4" data-file-name="Shb7QsqgULB_mW6f68xRBzifKXn91ePfuzcHdjmRmcErYaFgSnxLdUx8y5ZkKwwiEwSeybZEEKYSB-_TEQ66vFvzH0koax99sSUecAXCu2EljQ8FHMcIdj3FJhw1cGkWjCFNOY_j" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Lastly, check out and as your food will be on its way shortly. Open checkout an order summary and confirmation email will be sent. Cheers!Lastly, do not forget that the only way to get results is to be CONSISTENT.&nbsp;

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Nutre Weight Loss Philosophy

<h2>Boston is the home of arguably the most famous marathon in the world.</h2>It’s also the home of Nutre Meal Plans, and where our story began. Our goal as a meal prep business is to make eating healthy, nutritious meals easier and more accessible. Entrants to this, the 125th Boston Marathon, share core values with Nutre: strength, health, determination and care for the community.&nbsp;Each entrant to the Boston Marathon makes a commitment to being their best self, long before they have even qualified to compete in the race. Every runner must dedicate hours of their time to train their body and mind to tackle the 26 mile and 385 yard distance, and then run a qualifying race before their entry into the iconic marathon is even confirmed.&nbsp;Those participating in the Boston Marathon aren’t just physically fit and strong, but mentally too. One of the top motivators for entrants is the chosen charity they’re running for, with every participant required to raise a minimum of $5000. Since the marathon’s inception in 1989 over $400 million has been donated to charity.&nbsp;&nbsp;<div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 770px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/10/blog2.jpg" alt="Nutre: Fuelling The Boston Marathon" data-origin="770,430" data-proportion="true" data-size="770px,430px" data-align="" data-file-name="blog2.jpg" data-file-size="0" style="width: 770px; height: 430px;" data-index="1"></figure></div><h2>How Does Nutre Meal Plans Fuel Runners?</h2>We Supply Mental PowerRunners, especially those in training for the Boston Marathon, require a lot of mental power. It helps them get up and go, to keep their body moving, and stay motivated even on the toughest days. Our Nutre Meals are available in healthy and delicious ranges to suit your individual needs, and are all made from the very best locally sourced ingredients.&nbsp;Items such as our prebiotic rich overnight oats, from our breakfast selection, will supply your body with slow releasing energy to get you moving no matter how early your training schedule kicks you out of bed.&nbsp;We Deliver Physical StrengthYour Nutre meal plan delivery will land fresh on your doorstep, with your chosen selection of foods ready to supply your body with everything it needs to build muscle and power your workouts. Training should not end on the track, it needs to filter into every aspect of your life - including what you eat. Nutrient-rich foods will nourish your body, fuelling it before a workout and helping it to recover afterwards.&nbsp;Ordering a Nutre Meal Plan delivery will not just supply mental energy (as explained above) but free up the energy you would otherwise have to use to create grocery lists, shop, and prepare your meals in the kitchen. With our selection of balanced healthy meals, deciding what to eat couldn’t be easier.&nbsp;All of our meals are cohesively labelled with information on the amount of protein, carbs, fat, fiber and calories included. Each also lists whether it is suited for plant-based diets, diabetics, gluten intolerances etc.&nbsp;We Free Up TimeTime is of the essence when training in any form, let alone for the Boston Marathon. Athletes have six hours to reach the finish line on the day, but prior to that will spend months running up to 70 hours per week to get marathon-ready. It’s a time consuming challenge - one that Nutre can help with. Our meal service not only relinquishes the mental effort needed to shop, and think about what to eat, but all of the time spent doing it too. All of the time freed up by using our food prep service will allow you to put more effort into the area of your life that matters the most: running.&nbsp;Options to add general groceries onto your meal plan delivery are also available, the ultimate time-saver of not having to visit a grocery store. We source all of our ingredients and groceries locally, using only the finest products and suppliers.&nbsp;Are you ready to be Boston Strong?If the Boston Marathon on October 11 pushes you to start training for next year, let us help you to become your very best mentally and physically with fresh, healthy meals delivered to your door. Try a weekly plan for as little as $9.99, no commitments and no pressure.&nbsp;&nbsp;

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Nutre: Fuelling The Boston Marathon

We appreciate you spreading the word so we would like to reward you for it! All of our customers have a personal referral code on their accounts. The people that you share your code with will receive 30% off their first order when they sign up for Nutré. After they have applied your code you will receive $40 off your next order. Follow the steps below to access your referral code.The first thing you need to do is login to your profile and click on your "Name".<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-12-1024x563.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="image-12-1024x563.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Then you will click on the button that says, “ACCOUNT INFO” and a drop-down will come up. Then you will select “Referrals”.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-13-1024x552.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="1" data-file-name="image-13-1024x552.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>This will take you to the referrals screen where it will show you your personal code. It gives you ways to share your code or you can do it manually.<figure><div class="se-component se-image-container __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/image-15-1024x525.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="2" data-file-name="image-15-1024x525.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Thank you so much for taking the time to share the Nutré love, we are honored to serve your friends and family!

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Referral Program

In order to maintain a healthy and fit body, we take a balanced diet and follow healthy habits. All this hard work and effort to have a fit body. Health is wealth and we must do all we can to maintain a healthy diet and lifestyle.But wait! Why all the efforts only for your body? What about your brain?Your brain also needs its share of nutrients but most people ignore these needs. They are more concerned about their body, which ultimately means ignoring the needs of your brain. So now you know that brain food also matters and it can help you keep a balanced lifestyle.Where will you get the brain food to boost your mental health?There are a few foods that’ll work well in keeping your grey matter happy and healthy. So let’s get started with the list.<ul><li>Whole Grain </li></ul>The busy schedule these days and the never-ending competition can easily drain us of all our brain power.It’s easier to lose focus and concentration these days. So in order to energize your brain with some glucose in the blood stream, use whole grains.Some whole grains have a slow GI and hence they slowly release glucose in your system. This way, you can stay mentally alert the whole day.<ul><li>Fish </li></ul>Our body needs a certain amount of essential fatty acids (EFAs). Unfortunately though, our body isn’t capable of developing the essential nutrient and so it has to be obtained through diet.Oily fish is the best source of omega-3 fats. So pile up your dinner plate with some salmon, mackerel, trout or sardines.If you are a vegetarian, you can still get the essential fatty acids from plant based sources such as pumpkin seeds, walnuts, soya beans and their oil.<ul><li>Tomatoes </li></ul>It seems like Dementia is the new threat looming over our heads as old age approaches. However, there’s some good news after all.Studies and researches have proven that tomatoes contain Lycopene. It’s a powerful antioxidant that can help protect cells from the damage of dementia, especially Alzheimer’s.By preventing this radical damage, you are in short immunizing yourself against mental health issues.<ul><li>Blackcurrants </li></ul>We all know that anxiety and depression is not good for your health, mental or physical.Researchers have long since believed that vitamin C can help increase your mental agility. But that’s not all it’s good for. Vitamin C found in blackcurrant also helps to manage stress and anxiety.You can also try oranges and broccoli for great results.<ul><li>Nuts </li></ul>Vitamin E helps to prevent cognitive decline and that’s where nuts come in. If you want to protect healthy brain function, Vitamin E is the key.So there you have it. The list of some of the foods that can promote a healthy brain. Take inspiration from the list and make sure you include these foods in your daily diet.Eat Brain Foods My Friends…

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What Are The Best “Brain Foods”?

Healthy DetoxDo you ever feel the toll that unhealthy foods and poor eating habits are taking on your body?Maybe it’s time for a detox which can help clear your body of unwanted toxins and reset your metabolism. Keep reading for some tips:Drink water – it sounds simple but just taking the time to rehydrate your body can leave you feeling much healthier and energetic.Drink herbal teas – another great way to stay hydrated, these can help clear toxins out of your body and provide many important antioxidants.Try some smoothies – smoothies are a great way to pack a lot of nutrients into a small serving.Make sure to include leafy greens to get an extra boost of vitamins and nutrients.Decrease sugar intake – while this one is a tough one to implement, decreasing sugar will make you feel more alert, give you more energy, and improve your mood.Get enough sleep – when is the last time you got 8 hours of sleep? Even a couple nights of catching up on sleep can drastically reduce stress, boost the immune system, and help you think more clearly during the day.Exercise – it is especially important to exercise while doing a detox because it promotes blood circulation which is extremely helpful in removing toxins.Choose the right foods – while a detox will help clear out unhealthy toxins, it is important to refuel the body with healthy nutrients like fruits, vegetables, grains, nuts, fish, and lean meats to jumpstart your body.Try these steps to have your body thanking you!

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Healthy Detox

​Whether you’re someone who can’t get enough leafy green vegetables or find yourself fighting the urge to munch on a calorie-packed snack after work, it seems like everyone today is trying to eat as healthily as possible. The short and long-term benefits of watching what we eat are among the most ubiquitous health advice any of us receive today, but turning advice into action can be a struggle.How many of us eat as healthily as we should? Is there a general school of thought that healthy eating truly extends your lifespan? The answer, it seems, is not as many of us as you’d think. In America, 1/3 of adults are classified as obese, meaning they are so far over a healthy weight that they may experience negative impacts on their overall health. Further, 1 out of 20 adults are classified as extremely obese, which puts them at risk of an early death from preventable causes such as heart attack or stroke.This is a pervasive and alarming problem: obesity is currently the second leading cause of death by a preventable cause, second only to tobacco. And even worse, it doesn’t appear to be getting better anytime soon. One out of every three children in the United States are obese.So what can we do to prevent ourselves and those we love from the negative health effects caused by obesity? Some would say exercise and being active are the most important thing, and while regular exercise&nbsp;is&nbsp;important to a balanced and healthy lifestyle, recent research points to food itself as a primary culprit.Healthy eating does have benefits above and beyond living longer. Here are some additional reasons eating healthily can improve your life in addition to lengthening it.It saves you moneyEating healthy can save you cash in more ways than one. If you eat properly sized portions of the right types of foods, you’ll end up spending less money on food overall. On a more long-term scale, you’ll save hundreds on life insurance premiums and medical costs over the course of your life by choosing to prevent health problems before they start.It increases your productivityResearch has proven that people who lead unhealthy lifestyles can be as much as 66% less productive than those who prioritize their health more. The right foods and right amount of exercise will fuel your brain to think faster and more clearly, allowing you to accomplish more and succeed faster day-to-day.You’ll live longerAnd who doesn’t want to live longer? Many early deaths are due to eating unhealthily, lack of exercise, and consuming drugs and tobacco.You’ll feel betterSome foods can worsen your mood, so eating the right mix of healthy food that fuels your body properly can keep your mood stable. Maybe it’s all in our heads, but studies have proven that people who eat healthier really do tend to feel better than those who don’t.So, what are you waiting for? Live longer and live better — go eat well!For any information about Nutre Meal Plans contact info@gonutre.com

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Fact Vs Fiction: Does Eating Healthy Increase Your Lifespan?

Boost Your Immune System Through Healthy EatingDid you know that your diet is one of the biggest influences on a healthy immune system? Washing your hands frequently and getting a flu shot may lower the likelihood of catching a nasty bug, but a strong immune system can help to fight it off in no time. Keep reading to see which immune boosting foods can keep you from getting sick this winter.&nbsp;Yogurt – Probiotic rich yogurt is a major stimulator for fighting off bacteria and improving the immune system through the gut. Try sticking to yogurts with live and active cultures.&nbsp;Fermented Foods – Another way to improve gut health to strengthen the immune system is through foods like kefir, sauerkraut, kimchi, and kombucha which all help to reduce toxins in the body.&nbsp;Garlic &amp; Ginger – A little can go a long way – garlic and ginger are packed with antibacterial and antiviral properties that can help fight infections as well as ease cold symptoms.&nbsp;Honey – One of the best cures for a sore throat, try combining honey with grated ginger to give your immune system a boost.&nbsp;Vegetables – Brightly colored vegetables like red peppers and broccoli are particularly nutrient rich. Additionally, leafy vegetables like spinach and kale can help regenerate antioxidants. Keep in mind, these vegetables retain the most nutrients uncooked.Citrus – This is a common remedy once people feel cold symptoms but including more citrus fruits (like oranges, grapefruit, lemons, and limes) earlier on can strengthen your immunity and boost your Vitamin C levels.Nuts – Nuts like almonds and Brazil nuts are full of healthy fats that are crucial in absorbing the vitamins that are taken in from fruits and vegetables.Spices – An easy way to boost your immunity is to include spices in your food like turmeric, cayenne, oregano, cinnamon, and black pepper which have anti-inflammatory properties.&nbsp;Green Tea – By drinking several cups of green tea per day, you can significantly increase antioxidants which ultimately help to produce more germ fighting cells.Some additional tips for strengthening the immune system include maintaining a regular workout schedule to keep the body active, staying hydrated, limiting sugar intake, managing stress, and sleeping 7-8 hours per night.&nbsp;Beat cold season this year by taking care of your body using these tips!&nbsp;

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Boost Your Immune System Through Healthy Eating

We’ve all been there, craving something before going to sleep and indulging in that guilty pleasure treat. You ask yourself, is it that bad? Keep reading to find out.There is no hard and fast rule for optimal eating habits but it is recommended to eat primarily inthe beginning of the day instead of later in the day. The reason for this is because the body isnaturally less active later in the day which can increase the likelihood of calories being stored as fat instead of being burned. While there are different approaches to steering clear of the late-night calories, some recommendations are to eat from 8am to 8pm and allow the 12 hours in between for the body to digest. Another method is to eat 3 hours before going to sleep to have that full feeling but also to allow time to digest the food.What do you do if those hunger pangs do hit late at night? Don’t stress! The important thing to consider is not so much the time of consumption as much as the type of consumption. If you find yourself looking for something late at night, be mindful of what you choose. Dieticians recommend eating a small, nutrient rich snack under 200 calories.Try some of these ideas:* bananas with almond butter* protein smoothie* nuts* crackers &amp; cheese* berries* plain yogurtIt’s so important to be careful and mindful of how we are feeding our bodies. Try to implement some of these things tips into your life to avoid another late-night binge.

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How Late is too late to eat?

With fall upon us, we’re entering the season of cooler temperatures and changing leaves. You can’t forget about the seasonal produce full of healthy nutrients that will leave your body feeling happy and healthy. Check out this list for 10 of our favorite fall foods.Apples – a popular fall treat, apples are full of antioxidants and vitamin C which can help strengthen the immune system.Pumpkin – it’s no secret that pumpkin is everybody’s fall favorite. Pumpkins are packed with nutrients that can improve vision, cardiovascular health, and even help with weight loss. Don’t forget about the seeds which can make for a healthy snack and are a great source of vitamins/antioxidants.Cranberries – best during October and November, cranberries help protect from cancer and help promote healthy bacteria.&nbsp;Brussels Sprouts – while you may have hated brussels sprouts as a kid, they’re filled with protein and vitamins to increase red blood cells and strengthen bones.&nbsp;Figs – argued to be one of the first fruits discovered, figs are a tasty treat that are high in fiber and can help to control blood sugar and lower cholesterol.Cauliflower – a great alternative to starchy sides, cauliflower can prevent infections and boost your immune system.Beets – although you can get beets any time of year, they are at their peak during the fall. Beets can help to prevent heart and liver disease. Try roasting them or putting them in a salad.Pears – a sometimes underappreciated fruit, pears are high in fiber, low in calories and a great source of antioxidants.Squash – with many varieties to choose from, try winter squash for to promote healthy skin and hair and to decrease your sugar cravings.These are a small list of the fall items that are in season and clean eats. Why not give them a try?www.gonutre.com

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Fall Foods You Should Try

Staying Healthy and Fit During the WinterDuring the cold, winter months, it can be difficult to stay motivated and stick to goals. Between shorter days and a busy holiday season, there are plenty of excuses to neglect the routines you’ve created but following these tips can help you stay healthy and fit through the winter!Watch out for carbs – “comfort foods” are more than just an expression. The body craves carbs which boost serotonin levels giving off feelings of happiness to the brain. You can combat this by sticking to protein rich meals for your body to feel full, making it less likely to binge on carbs.&nbsp;Build immunity through foods – choose green and orange fruits and vegetables, which are particularly full of healthy nutrients and fats. Additionally, fiber rich foods like apples, oats, and nuts strengthen the immune system.Keep germs away – getting sick just might be the worst part of the winter. Be sure to wash your hands regularly to keep bacteria at bay. Additionally, things like changing your sheets more often and replacing your toothbrush can keep germs away.&nbsp;Get creative with exercise – while the cold may make prevent you from being outside, there are countless ways to maintain your exercise schedule indoors. Winter is a great time to join classes or visit an indoor pool. It could help to plan the days that you exercise ahead of time so that it’s already included in your schedule making sure you go through with it.Sit less – even if you aren’t able to exercise as much as you’d like to, try to find ways to make your days more active like using a standing desk at work or jogging in place while watching tv. Even going for a quick walk outside during a break can help in the long run.Fight the winter slump with these steps to keep you healthy and active all winter long!

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Staying Fit During The Winter

<h3>What is the most important meal of the day?</h3>During a busy morning, it can be easy to skip breakfast. You may only have time to grab some coffee but making time for even a quick breakfast can really improve your entire day.&nbsp;Eating breakfast is imperative for everyone, even for those focused on losing weight. Interestingly, studies show that those who skip breakfast actually have a higher BMI than those who don’t because the metabolism holds onto those extra calories instead of using them up. Eating breakfast not only helps burn fat, it also stabilizes blood sugar and dramatically improves concentration and mood throughout the day. A healthy breakfast provides energy, helps avoid unhealthy snacking and even prepares the body to eat smaller meals throughout the day.&nbsp;It’s important to choose a healthy breakfast that can jumpstart your day. You should avoid added sugars, white bread, and other processed foods. A healthy breakfast should be well balanced and include protein, fruits/vegetables, whole grains, and low-fat dairy.&nbsp;Even if you’re on a tight schedule during the morning, you can still ensure a healthy start to your morning by preparing breakfast ahead of time during weekends or even setting everything out the night before to spend minimal time in the kitchen during the morning.&nbsp;Try some of these ideas for a quick, hearty breakfast:* whole grain cereal with low fat milk* oatmeal with nuts and fruit* low fat yogurt with granola* avocado toast with egg* cottage cheese with vegetables * banana/apple with nut butter* fruit and cheese* whole grain waffle with nut butterAs you can see, there are so many benefits to making time for breakfast. Take a few minutes to plan ahead to get every day off to a better start.&nbsp;

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The Most Important Meal Of The Day

When people are looking to either gain muscle, maintain muscle, or lose weight, a lot has to do with protein intake. For most individuals looking to put on muscle mass they turn to protein supplements, such as whey protein. Is whey protein the best alternative? Certain people will say that you should avoid whey all together. On the other hand, some think that in the right doses whey could definitely provide a valuable asset to any workout regime. Before going out and investing in your next container of whey protein here are some things to consider.So what exactly are some truths about Whey? Whey is actually one of the two protein components from dairy, and it will in fact help build muscle. Whey is filled with branch-chained amino acids otherwise known as BCAAS. Our body needs these components in order to build muscle. However, we are unable to produce this amino-acid ourselves so the use of whey-protein can be vital when wanting to increase muscle mass. When using whey protein for weight-loss, it is super important to remember that exercise and a calorie-deficit diet is a necessity as well. Whey alone will not help along the weight-loss process. If weight-loss is the goal, then the combination of exercise, whey, and a calorie-deficit diet are crucial.There are some false proponents commonly associated to whey as well. A lot of fitness guru’s out there will tell you that cooking with whey denatures it. However, this assumption is false. When you cook with whey protein, the protein content remains constant throughout the process. Additionally, it could be a great way to get more protein into your diet as well. A lot of endurance athletes hold the belief that they should ignore whey because it is just for body builders. When you are out running and burning lots of calories, your body needs help recovering. Whey protein can be essential to rebuilding that muscle. A lot of these individuals do not end up meeting their necessary protein intake because of all the endurance training, so an extra protein shake would in fact helpIt is important to remember that if you decide to use a protein supplement it should be used in addition to eating the correct amount calories and protein for your currently planned diet. Whey protein should not be used as a substitute for a meal. In fact, whey protein should be used in addition to the correct amount of calories needed and to help an individual reached a desired protein intake.

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Facts Vs Fiction behind Whey Protein

It’s no secret that what we eat impacts our mood. Studies even confirm the strong correlation between diet and mood, with some extreme cases of poor diet linked to depression. Through these discoveries, health professionals have encouraged us to think of our bodies like a car and the food we eat to be fuel; what we put in is what we get in return.&nbsp;One of the most important factors in fueling your body is consistency. Our bodies like structure and routine so implementing a schedule of eating regular meals can stabilize our moods throughout the day. It’s important to incorporate snacks into this schedule as well, as going too long without food can cause blood sugar to dip and negatively impact your mood.Not only is it important to feed our bodies consistently, but also with healthy foods. Our bodies function best when they are fed well. Foods high in sugar and refined carbs can boost energy for a short period of time but will ultimately be followed by a crash. Instead, it is recommended to supplement the body with healthy foods that can sustain a positive mood.&nbsp;Protein – Proteins help regulate the chemicals in the brain linked to thoughts and feelings. Healthy sources of protein include eggs, legumes, lean meat, and whole grains.Fiber – Fiber controls the rate that sugar is absorbed, preventing a spike in sugar levels. Some good sources of fiber are oats, beans, and nuts.Fat – Given that the brain is 60% fat, it is critical to replenish with healthy fats from foods like fish and avocados.&nbsp;Our final tip is to stay hydrated. Water can work wonders in keeping your body feeling energetic and your brain feeling focused. While other drinks besides water can hydrate, caffeine should be consumed with caution as too much can make your body feel anxious and jittery.&nbsp;While there aren’t any hard and fast rules for what dietary choices need to be made, we hope these tips help you be more aware of the foods you are fueling your body with!&nbsp;

How Your Diet Affects Your Mood

<h2>All About Antioxidants</h2>Antioxidants are all the rage right now in the wellness world. We’re looking for them in our food and skincare, but do we even know what they are?&nbsp;Recent research has revealed that antioxidants are the body’s natural defense system for fighting against free radicals. Free radicals are basically the chemicals in the body that cause cell damage which can lead to cancer. Antioxidants can help reduce the levels of free radicals, as well as provide other benefits such as strengthening the immune system, better sleep, and healthier skin.&nbsp;Luckily, antioxidants can be easily incorporated into the diet with plant based foods. Some suggestions are:​ <ul><li>green tea </li><li>matcha </li><li>red wine </li><li>chocolate </li><li>blueberries </li><li>walnuts </li><li>avocado </li><li>kale </li><li>herbs &amp; spices </li><li>superfoods like acai, goji berries, hemp seeds </li></ul>While antioxidant supplements are available, they pose the risk of too many antioxidants. It’s important to balance antioxidants with oxidants (free radicals), otherwise the body is overloaded and creates a buffer. Dieticians recommend staying away from supplements and sticking with antioxidant rich foods.&nbsp;

What are Antioxidants?

Who doesn’t love a healthy and fit body? Not only does it shed light on your healthy habits but the shapely physique is attractive too. With so much to gain from a fit body, it’s no surprise that people are striving to get the best summer body they can get.In this quest for a perfect body, many people are misled and by their own hands. There are numerous myths pertaining to fitness regime, diets and lifting. Most people believe them and this simple mistake can end up causing them some major problems.And one of those myths is about crunches. They are after all the most iconic abdominal exercise but even they aren’t immune to some false claims. There is a rumor around town that crunches are the key to flat abs and sadly many people have taken it to heart.All you have to do is step in a gym and you’ll see a couple of people hard at it, doing crunches until they run out of air. That isn’t going to amount to much if their fat content is high. So let’s see why crunches aren’t as magical as some people claim it to be. We’ll also take some expert advice to clear the matter once and for all.<h3>Not a Calorie&nbsp;Furnace</h3>Despite the admission that crunches are one of the best abdominal exercises ever developed, there’s little evidence to their effectiveness in providing flat abs. The biggest reason behind this is their inability to burn off a lot of calories. This statement was recorded by Wayne Westcott, a professor of exercise science at Quincy College in Quincy, Mass. And he’s not the only one to think so.<h3>Toner</h3>Instead of a belly fat burner that people claim them to be, crunches are more of a toner. The exercise aims to tone a small part of your stomach but that isn’t going to develop into 6 packs anytime soon. As long as you have a belly fat overtop, the poor crunches won’t be able to break through to make any difference.Many people invest their time and energy in the exercise thinking it’ll be the perfect way to get a toned summer body. Sorry to burst that bubble but that myth has just been debunked. If you do want to decrease that waistline, a healthy diet and some calorie burning exercises are the only hope. Crunches can strengthen your core but for some calorie burning, you’ll be better off doing planks and bridges.There’s no harm in doing crunches but if you want a flat belly, it’s better to switch over to another fitness regime. So stay in shape and keep living the healthy life!Stay fit my friends…

Fact Vs Fiction: Crunches are the Key to Flat Abs?

If you’ve read through the first two parts of this three part series on the truth about carbs, you’re already familiar with what carbohydrates are, and where they’re found (incase you missed it, here is&nbsp;<a href="https://www.gonutre.com/blog/the-truth-about-carbs-part-1/">Part 1</a>, and&nbsp;<a href="https://www.gonutre.com/blog/the-truth-about-carbs-part-2/">Part 2</a>). We also spoke about the increasing use of genetically modified foods (GMO), and the importance of gut health.&nbsp;&nbsp;Despite everything we know about carbs, they are still not bad. However, there are a few reasons why carbohydrates may be getting a bad reputation;&nbsp;Bad Rep Reason # 1&nbsp;Most people are over consuming them. Carbs don’t need to be eaten in large quantities.&nbsp;-&nbsp;There is only a small percent of the population that truly needs to eat higher amounts of carbs. Examples include athletes, pregnant women, and breastfeeding women.&nbsp;Bad Rep Reason #2There’s inconsistency about the amount of carbohydrates we should be eating (at a government level). The Food Pyramid once called for 6-11 servings of carbs per day, yet the dietary guidelines say to eat 45-65% of total calories from carbs. So which is it?&nbsp;Here’s an example of the 45-65% rule:&nbsp;-&nbsp;On an 1800 calorie diet that’s ~200g - 290g carb per day.&nbsp;Now, let’s hypothetically assume you include ~45g’s of carbohydrate with each meal (a 3 meals total), you’d still only be at 135g carb. If you ate two snacks in a day, at 15g carb each, you’d still only be at ~165g carb.&nbsp;So where are all those extra carbohydrates coming in?&nbsp;Usually it’s foods like bread with dinner, cake for dessert, an extra helping of pasta or rice, doughnuts in the office, not filling up on enough veggies, too much fruit in a day, and carb heavy snacks. The government is the one most likely telling the average person to eat more carbohydrates than we actually need.&nbsp;Bad Rep Reason # 3&nbsp;Carbs taste especially good when sugar is added, so now-a-days, we see carbs and sugar go hand-in-hand.&nbsp;Think... Pop-tarts, sugary cereals, maple brown sugar oatmeal, white bread, whole grain muffins, and more. Many of these are definitely bad rep material.&nbsp;Finally, with all the carbs out there, we’re choosing too many unhealthy ones, and forgetting about the good ones. Carbohydrates end up with an overall bad reputation when they’re sandwiched into the same groups.&nbsp;Now, here’s the good news about carbohydrates;Good news fact # 1&nbsp;Carbs are the bodies main source of fuel, so you do need them.&nbsp;Yay for you, if you like carbs!&nbsp;&nbsp;-&nbsp;On a side note: we have a lot to say about KETO and LOW CARB Diets. That’s why at the end of this article you’ll find out how to get Sara’s 7 Day Carb Reset Guide, which goes into detail about how to properly follow Ketogenic and Low Carb diets, for maximum results.&nbsp;Good news fact # 2&nbsp;&nbsp;There are still plenty of quality whole grain carbs out there which won’t make you gain weight.-&nbsp;Within the realm of good carbs there are more specific categories which include gluten free carbs, grain free carbs, and non-GMO carbs. In the 7 Day Carb Reset Guide, you’ll get a list of gluten free versus non-gluten free carbs, as well as, the best carbs to eat.&nbsp;Good news fact # 3&nbsp;-&nbsp;You can reset your entire digestive system so that you stop craving carbs so much.&nbsp;Eating too many carbohydrates can steal your energy and affect your health negatively.Hopefully by now, you’re seeing how carbs have gotten a bad rep, yet they are not all bad. They’re just misunderstood, and improperly consumed.&nbsp;One of the biggest reasons carbs are so confusing is because they are all grouped into the same category.&nbsp;Technically a carb is as much a baguette as it is in a can soda, and yet, carbs are also fresh kiwis and bananas. Carbs can be protein rich quinoa, yet they are also french fries and cake frosting. All carbs are not created equal, yet they end up in the same category. YIKES.&nbsp;&nbsp;I suspect many of the low carb diets have become so popular because it takes out all the confusion.&nbsp;Instead of trying to understand carbs, and build a healthy relationship with them, it’s actually easier to just eliminate them as an entire food group. That solves that, right?But the truth is, 99% of the population is still eating carbs, and even low carb dieters will most likely resume eating them at some point in their lives. So why not start learning about them?&nbsp;THAT is why we’re going to focus not only on the facts about carbs so you can understand them better, but I also put together the Zaki Eats, 7 Day Carb Reset Guide so you can help yourself restructure your body and mind to tolerate carbs better. The guide may also help you decide if you want to follow a low carb diet or covert back to eating carbs. By restructuring your internal environment, you’ll make your body work for you, and not against you.To request a copy of Sara’s 7 Day Carb Reset Guide, simply follow her on Instagram and send a request through @zaki_eats. As a bonus, Sara will be holding a small private group for the first 5 participants to request the guide. You’ll move through the 7 Day Carb Reset as a small private Group in April, and you’ll have weekly check-in’s to ask your questions to Sara directly. This is a great way to kick off a weightloss journey, reset your gut, figure out how to prepare for a low carb diet or come off of one, and more. Space is limited.&nbsp;&nbsp;Can’t wait? To dive in fully today, you can work with Sara directly right from your living room. She offers mobile counseling for individualized nutrition plans.&nbsp;*Disclaimer - Individuals who are selected to participate in Sara’s Private Group for the 7 Day Carb Reset Challenge, will need to be in a general healthy state. If you have a chronic illness or health condition, you will need to be medically cleared before participating. Speak with Sara if you are unsure. Space is limited to join the group, and it is first come, first serve. It is free, but your participation is requested or we may seek another candidate. The Carb Reset Group will meet several times in the month of April, instructions to follow for those selected to participate.&nbsp;

The Truth About Carbs (Part 3 of 3)

The holiday season is a busy and happy time but can be a stressful time for those watching their weight and trying to stick to goals. With some preparation, you can enjoy the holiday season without feeling guilty! Here are some tips for preventing weight gain throughout the holiday season:Plan ahead – while the holiday season may tempt you to ditch your goals, plan ahead by making some changes to your diet like cutting out sugar or reducing carbs.Eat throughout the day – believe it or not, eating more on a holiday can actually help you eat less. By eating a hearty breakfast and having a light lunch you will be partially fed and less likely to binge.&nbsp;Stay hydrated – we often mistake dehydration for hunger so it’s extremely important to have plenty of water.&nbsp;Be smart about alcohol – alcohol is known to increase appetite and weight gain so be mindful in choosing your drinks.Use a smaller plate – this may sound silly but using a smaller sized plate can be helpful in managing portions.&nbsp;Choose carbs wisely – opt for more vegetables and grains instead of breads, crackers and pastries.&nbsp;Be picky with sweets – nobody wants to skip dessert but that doesn’t mean you need to try them all. Choose your favorites and enjoy them, but be careful to not be mindlessly eating sweet treats.&nbsp;Incorporate exercise – exercise is crucial during the holidays. If you can’t stick to your diet make sure to stick to your workouts. You can even try incorporating it into the festivities by going on a family walk or playing your favorite sport.&nbsp;Allow yourself to enjoy it – holidays are for enjoying time with family and friends. While sticking to goals is important, cut yourself some slack and be prepared to make a couple of exceptions.&nbsp;&nbsp;

weight-gain

How To Prevent Weight Gain around Holidays

Almost everyone in the world are making new year's resolutions. Entrepreuners.com show that only 9.2 percent of people follow through with their new year's resolutions. From lack of motivation, not having the resources, or just losing interest we must find a way to make 2019 your year to accomplish our goals.One thing we must remember is that change will never happen overnight. It is important to make our goals achievable. In order to stay consistent you must stay away from crash diets and excessive diet plans. For example, you could start with a simple goal of making it to the gym three times a week. After reaching your goal you could add another day every week.Make the process enjoyable- Shape.com explains that exercising with a friend, or participate in a sport you love, or even join a group exercise class will push you to get into shape.&nbsp;The new years news reported by the second week of february, 80% of those set the resolutions have fallen off the bandwagon and given up.Stay consistent- Thrive global states that if you are not consistent with your goals you will not see the progress you hope for. If you put in the work you will see the results, even if it takes time. You want to make your goals a habit.How to stay motivated- Take progress photos every week. When you are feeling like you want to give up seeing that you have made progress can keep you motivated.&nbsp;In her book "How to Get Sh*t Done," lifestyle coach Erin Falconer says using the word "should" is a bad idea, because it is often associated with guilt, shame and an "absence of decision."Erin Falconer insists in order to keep yourself motivated it is important to stay away from words that commit you to doing something. You want to do these things for yourself rather than forcing yourself into it.&nbsp;Write your goals down- Shape.com explains by keeping a journal with the workouts you completed during the week can be beneficial. Record the workouts you did, the number of repetitions, and how much weight you used. This way you make it a goal to do better than the week before. Use these tips to make 2019 your year to achieve your goals!

How to stay on-track of your New Years Resolution !

&nbsp;I have struggled with my weight or have been the chubby kid for as long as I can remember. Actually, the distinct moment I remember from my childhood where my weight had a direct, negative impact on my life was when I was in 6th grade. I had just moved to a new city and started at a new school with new friends and was trying to fit in. The group of friends I gravitated towards LOVED football. Before moving to this new town, I was a soccer kid. Being first generation Italian coming from an old Italian neighborhood, naturally soccer was the go-to. Anyway, my new group of friends were all gearing up for preseason in 6th grade, and I was soo excited to join them and become part of the crew. After spending months convincing my parents that it was safe and I wasn't going to get killed out there, they finally agreed. One thing I learned quickly was that there was a weight limit in order to qualify for this team. If I remember correctly, the weight limit was 140 lbs. The rule was that you could play in pre-season and try to make weight prior to the start of the regular season. So that summer, I busted my butt to try and make the cut off. Well, a long story short - it came down to the weigh in and I was overweight. I was devastated. The options were to be moved up to the higher level (with the older kids) or not play. So regretfully, I quit. Luckily, when I got to high school - I was able to play again because there were no weight limits - but that time in 6th grade was something that had always bothered me. Luckily, I am a social butterfly and remained friends with that group regardless of the rough start - in fact, those guys are some of my best friends to this day.&nbsp;&nbsp; The funny thing is, my mother always tells me that when I was little, I was skinny and never ate. And for an Italian mother and grandmother (who lived with us), - it was unacceptable and potentially life threatening. She tells me stories now how they would bring me to the doctors all the time to find out why I wouldn't eat and were worried because they could see my rib cage.... Can you imagine? the thought of seeing a rib cage? Unimaginable... Although I don't really remember this time, I have seen pictures of my svelte figure, dashing cheek bones, bright blue eyes and stunning bowl cut. Looking back on it now, this is probably when my relationship with food was established. My childhood memories are filled with smiles, love, hard work and pasta. Every Sunday I would go down stairs to the first floor apartment to find my grandmother making little individually rolled pasta by hand. Her famous cavatelli is legendary and still gives me chills just thinking of watching her weathered hands covered in flour and semolina creating a slight pinch within each 2 inch piece of dough with elegance and speed that was ferocious yet effortless. Meanwhile, the sauce was simmering in the background ever so slightly - just enough to resonate throughout each level of our three-family home. You didn’t need a calendar app to know it was Sunday in my house, you just needed a nose and a pulse. For my entire life, food has been a central figure. Culturally, socially, professionally - you name it - food is always right in the middle. And I love it. I love food. There, I said it. I absolutely love food. I love the way it tastes, I love the way it smells and especially love the way it makes you feel. And I don’t discriminate either, I am an equal opportunity food lover. Italian, Chinese, American, Brazilian, BBQ, Thai, Indian, fast food - if you can cook it, I will eat it (sometimes you don't even have to cook it..... I love sushi too). With that being said, I know the biggest problem I have at this point is managing my relationship with food. Our lustful relationship has never fizzled out and still feels like the first date every time. In fact, I love it so much that I decided to make a career out of cooking it, smelling it and eating it! Great right?!&nbsp;You bet.Which lead to our family business – Toscana Ristorante &amp; Toscana Bar Italiano. Two Italian restaurants north of Boston that attempts to bring that same passion, taste, tradition and overwhelming feeling of comfort to each guest that walks through its doors. Throughout the past 10 years in the restaurant business I have eaten countless dishes of pastas, thousands of chicken cutlets, hundreds of meatballs and I would argue a full metric ton of marinara sauce. This difficult job of tasting homemade Italian food every day has only further embedded my relationship with food into my soul. Which was fine by me, until I stepped on a scale the day after having my second child. I filmed a clip of myself that day promising my daughter that I would not allow myself to continue on this unhealthy spiral, that I would be there for her through thick and thin and I would not allow my weight to keep me from being there for her. I have not showed anyone that video. When she is older, I will show her so she knows her father kept his promise. That was in June of 2016 weighing in at a whopping 420lbs.This relationship is one of the inspirations behind Nutre Meal Plans. Throughout the years, I have tried and ultimately failed at every single diet plan available today. Think of one right now….….. Yes, I’ve done that one… that one too, and yes I’ve tried that. I’ve even done ones that you have never heard of either. Including but not limited to being hypnotized (three times), visiting a holistic healer that lit incense in the room while placing some kind of sticker behind my ear while doing what looked like a rain dance around my chair, chanting to the gods to release the demons within. Most of them worked in one way or another to lose some weight in the short term but none of them addressed the relationship with food and the anxiety of wondering what I was going to eat next. They all had one common denominator – I was hungry all the time, I felt like I was missing out on good food, I couldn’t stand eating another piece of grilled chicken and felt ripped off. The goal is to solve these problems by combining everything I’ve learned about food, dieting and the human psyche. Our strategy is simple – provide you with the tools to be successful. Our best hammer is food. We provide you with fresh, balanced and portion-controlled meals that satisfy. A new menu each week of restaurant quality meals that taste great and don’t leave you feeling like you are missing out on anything. Meals that you are probably familiar with and didn’t realize could be made healthy. Chicken Marsala, Eggplant Parmesan, Pesto Chicken Pizza, Spaghetti Squash Lasagna – just to name a few. Familiar tastes made using high quality ingredients without the junk, butter, flour and all that jazz. By having meals that you know are formulated perfectly and are sitting in your refrigerator waiting to be heated and eaten with no shopping, chopping &amp; cleaning helps relieve the anxiety of wondering where your next meal is going to come from and potentially making a bad decision with a growling stomach. We know that for most people it is not realistic to have every meal made for you over the long term (even though I’d love you to!)… it can get expensive. Our hope is that after a few months of ordering Nutre you’ve created good habits, have learned how to create some of these dishes on your own by consuming our content and taking advantage of all we have to offer so you can continue on your own. Like a bird leaving its nest. And if you are in a pinch for time, or need some help in the future – we will always be there for you when you come back. Our ultimate goal is to see you succeed in every aspect of your life – your health being the most important.&nbsp;&nbsp;Check back each week for a new blog post chronically the&nbsp;#roadto250Tuesdays @ 5PM Facebook &amp; IG LIVE update- weigh-in &amp; Q.A.Follow my weight loss journey on social media&nbsp;Instagram:&nbsp;nutre_meals&nbsp;Facebook:&nbsp;Nutre Meal Plans&nbsp;My Instagram:&nbsp;angeloperrina&nbsp;YouTube:&nbsp;coming soon…&nbsp;&nbsp;

anglo

My Weight Loss Journey- Part 1: My Relationship with Food

The notorious question .... "how did you lose weight?". Lets be honest, most people know how to lose weight, they just struggle actually DOING it. That was me for about 3 years. I was a football player my whole life, graduated and became a normal person in the business world. As most, I got overwhelmed with work and let myself go. Does that sound familiar? In a book I most recently read, How Not To Diet, it stated that 90% of people have an epiphany to lose weight in their lifetime. Essentially an eye opening moment. Mine was a picture. I saw a picture of myself with my girlfriend on a dock, and I wanted to throw my phone in the water. I could not believe what I looked like. I feel like it happened overnight. All of a sudden I just blew up. In reality, it was years of not putting myself as a priority and putting everything before my health. Now that story is out of the way, I will get into the actionable steps I took to lose the 25 pounds. Mind you, I am still not close to where I want to be...<ol><li>Low Calories, low carbs! What worked for me was low calories, lean protein and low carbs. I obviously used Nutre as my nutrition base. The macros is obviously a huge help to see how many calories / carbs you are consuming on a per meal basis. Low carbs meaning under 30 carbs per meal, and keeping my daily intake of calories at 2,000 or lower. </li><li>Daily Cardio! I would either walk, bike, or go for jugs on a daily basis. I would make sure I would really get a sweat in. Assuming I would burn 3-500 calories per cardio session. </li><li>Limited late night eating! I have a huge snacking sweet tooth. I REMOVED those from my house at night! </li><li>WATER! I tried to have a gallon a day. I definitely fell short on a lot of days, but I was conscious of drinking water constantly. I would put a little crystal light in the water to give some taste to it. </li><li>Avoid Juices! Avoid anything besides water and black coffee. Sodas, Gatorade, any juices is a no go for me. </li><li>No dairy! I chose to limit my dairy intake as much as possible. Replacing milk with almond milk or oat milk, and limiting cheese to barely any at all... This was tough because cheese is the greatest thing ever. </li><li>Accountability buddy! My buddy Brandon was also in the middle of his weight loss journey. Watching him on days that I was not motivated and he was getting after it made me get off my a** and get after it. Having that person to motivate you is incredibly important (at least for me it was). </li></ol>That pretty much sums it up! Where I am at now I still have a lot of fat on my body. I will start switching my cardio training into weight training to start toning up again. Wish me luck! If anyone wants to start losing weight, just START. Stop giving yourselves excuses. We have one body in our life, we have the power to look and feel how we want too. Just have to be discipline!Check out my oldest brother Angelo's weight loss journey:<div class="se-component se-video-container __se__float-none" contenteditable="false" style="width: 100%;"><figure style="width: 100%; height: 56.25%; padding-bottom: 56.25%; margin: 0px;"><iframe src="https://www.youtube.com/embed/ui8H-P6cbx8" frameborder="0" allowfullscreen="" data-percentage="100%,56.25%" data-size="100%,56.25%" data-align="none" data-index="0" data-file-name="ui8H-P6cbx8" data-file-size="0" data-origin="100%,56.25%" style="width: 100%; height: 100%;"></iframe></figure></div>

How I lost 25 pounds in 40 days with Nutre

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First things first, if you dedicated yourself to run a marathon, good for you! You already took the first HUGE step toward your goal. As you must know by now, having a nutritional plan prepping for the big day is extremely important. We are here to give some tips and tricks on what you should be fueling your body during training! We compiled the best tips we could find into one encompassing list... Here you go! <ul><li>Focus on QUALITY calories is key. Incorporating vegetables and fruits for at least 5 total servings per day is key. </li><li>Protein / Carbs/ and Calories is an important focus during training days! </li><li>A very basic estimate of protein grams per day could be about 1.2 to 1.4 grams of protein per kilogram of body weight - think your weight divide by 2.2. Spread this out throughout the day at your meals and snacks. </li><li>Give your body adequate calcium, Vitamin D, Vitamin K2 and magnesium are key for bone health. </li><li>Many of us might just not want to drink a glass of milk. Almond, coconut and flax milk- have many vitamins and minerals found in fortified milk- Great source of vitamins. </li><li>Consider incorporating quality carbohydrates like sweet potatoes, bananas, oatmeal, quinoa, spaghetti squash and even fruit everyday. </li><li>According to the NCAA, a very general recommendation for carbohydrate intake per day for athletes may range from 5-7 grams of carbohydrate per kilogram of body weight per day (1 pound equals 2.2 kilograms). </li><li>Eat a familiar breakfast 3-4 hours before your start training. Avoid excessive fiber, fat or protein. </li><li>In the the days before the race you should make sure your fuel stores (muscle glycogen) are full. </li><li>Eating more carbohydrate does not mean overeating or eating as much as possible! It just means making sure more of your daily calories are coming from carbohydrate at the cost of some fat. </li><li>have the last large meal at lunch time the day before the big day, and to have a lighter meal in the evening. This is also something you should practice in the weeks before or when you have a smaller race coming up. </li><li>When it comes to long distance running it is carbohydrates that serve as the main source of fuel. &nbsp;It is most important to opt for complex carbohydrates over simple sugars, as they are digested more slowly, giving you longer lasting energy. </li><li>7 to 10 grams of carbohydrate per kilogram of body weight during the training period.&nbsp;These complex carbohydrates include foods like whole grain bread and pasta, cereal, brown rice, oatmeal, vegetables and low fat dairy foods.&nbsp; </li><li>It is important to keep in mind that eating a well balanced diet is the most important component for performance time when it comes to training for a marathon. Balanced meal consistent of Healthy Starch, Veggies and Lean Proteins. </li><li>With a daily intake of at least 6 to 8 glasses of water and more during the actual training. &nbsp;While training, it is suggested that one add in about 8 ounces of water every 20 minutes that you are running. HYDRATE HYDRATE HYDRATE </li><li>Runners need about 50 to 75 per cent more protein than non-runners- Fun Fact </li><li>The best time to eat before a training run is 30-60 minutes before you head out. </li><li>You should aim for a total intake (water) of about half your body weight in ounces every day- Another hydration guide. </li><li>lay off the booze. Alcohol has a dehydrating effect on the body, and it also affects blood sugar levels </li><li>Increasing your carb intake&nbsp;gradually&nbsp;beginning about three weeks before the race in order to build up your body's glycogen reserves, aiming for between three and five grams of carbohydrates per pound of body weight by race day. </li></ul>Good luck to all the runners and we hope this helped!Cheers, and go Sox!&nbsp;

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