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

Coffee is one of the most popular morning beverages in the world, but you may be drinking it at the wrong time. Studies show that the best time to drink coffee is mid- to late-morning when your cortisol level is lower.&nbsp;Cortisol is a hormone that can enhance alertness and focus. It also regulates your metabolism, immune system response, and blood pressure. Drinking coffee too soon after waking decreases its energizing effects, as your stress hormone cortisol is <a href="https://www.healthline.com/nutrition/ways-to-lower-cortisol">at its peak level"&gt;at its peak level</a> at this time. When you first wake up, your cortisol levels are at their peak meaning you have a lot of energy. As time passes your cortisol levels decrease and that would be the perfect time to indulge in a morning brew. This is why studies suggest that you wait a couple of hours prior to when you wake up so the effects of caffeine are most effective.&nbsp;Caffeine can also be used instead of pre workout before the gym. Consuming coffee 30–60 minutes before your workout or sporting event can help delay fatigue and increase muscle strength and power. Pre workouts can be harmful and contain many chemical ingredients, so coffee can be a good alternative.&nbsp;If coffee is consumed too late it can cause sleeping problems. In addition to sleep problems, caffeine can increase anxiety in some people. If you have <a href="https://www.healthline.com/nutrition/anxiety-disorder-symptoms">anxiety"&gt;anxiety</a>, you may find that drinking coffee makes it worse, in which case, you may need to consume less or avoid the beverage completely.In conclusion, for most people who get up around 6:30 a.m., the ideal time is between 9:30 and 11:30 a.m. Regardless of when you wake up, we suggest waiting a couple of hours until your cortisol levels decrease to indulge in your cup of coffee.&nbsp;

coffee

When is the best time to drink your morning coffee?

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

To start living a healthier lifestyle is not easy. You must change your diet, work out schedule, sleep schedule and more. However, when the weekend comes around and your friends are all going to the bars, do you have to change your drinking schedule? The answer is definitely YES. The more alcohol you drink, the weight loss process slows down tremendously because the body burns the alcohol before anything else.We are going to dive into the Dos and Donts, and a brief tip sheet on the least harmful brands &amp; drinks to order at the bars to stay on track for your diet.If you are on a low carb diet, wine is much lower in carbs than any other beer. Spirits like Vodka, Whisky and Tequila contain zero carbs, but may have massive amounts of sugars in their ingredients (mostly flavored spirits).In simple form, if you would like to drink but keep on your diet, drink spirits with NO mixers. AVOID any sugar sweetened drinks.<h3>Drinks to&nbsp;avoid:</h3>Rum and Coke (Dark rum)- 39 Grams of SugarVodka Orange Juice- 28 grams of SugarGin and Tonic- 16 Grams of SugarWhite Russian- 17 grams of SugarCosmopolitan-13 Grams of SugarThere is still a way to enjoy a few cocktails while on a diet, however be aware of the alcoholic drinks that are low carbs with low sugars. Here is the list of the&nbsp;5 Drinks we recommend&nbsp;that you should order the next time you hit the bars:​ <ol><li>Champagne or dry sparkling wine — one glass contains about&nbsp;1&nbsp;grams of net carbs. </li><li>Dry wine — red or white — one glass contains about&nbsp;2&nbsp;grams of net carbs. </li><li>Vodka and Soda Water — one long drink contains&nbsp;0&nbsp;grams of carbs. </li><li>Whiskey — one drink contains&nbsp;0&nbsp;grams of carbs. </li><li>Dry Martini — one cocktail contains&nbsp;0&nbsp;grams of carbs. </li></ol> 

 <blockquote> Now onto Beers and Wine coolers. In terms of Wine coolers such as Smirnoff Ices, twisted teas, Bacardi coolers, STAY AWAY. These drinks are essentially sugar bombs dashed with small dose of alcohol. Although they may taste the best, they are the WORST. Example being, a Smirnoff Ice contains 31 Grams of Sugar! </blockquote>Now lets talk about Beers. The biggest deterrent of beers is the brand of beer you drink. Ideally any light beer contains less carbs which is the better options out of the few. Here is the list of brands from best to worst in terms of carbs:Miller Light Select: 1.9 G Carbsmichelob ultra: 2.6 G CarbsNatural Light: 3.2 G CarbsBusch Light: 3.2 G CarbsMiller Lite: 3.2 G CarbsCoors light: 5 G CarbsBud Light: 7 G CarbsBecks: 9 G CarbsIn most things in life, if you like to enjoy a few cocktails while dieting, it is okay in moderation. Stay away from mixed cocktails and if you are a beer drinker keep an eye on which brands you are ordering. Stay thirsty my friends, Cheers!

drink

What Can You Drink While on a Diet?

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

<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;

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What are Antioxidants?

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

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;

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How To Prevent Weight Gain around Holidays

<div> </div>Discovering how to improve your lifestyle by changing unhealthy eating habits can be a daunting task. It does not help that nutritional advice is often confusing, controversial, and misleading. “Fad” diets can promote misconceptions about what is considered healthy, or not, for an individual. These diets often remove the enjoyment of eating. This can create negative emotions around food that can lead to disordered eating patterns, like skipping meals. Instead, the focus should be on what you like to eat and listening to your body when it indicates that it is hungry. To help you gain more confidence in your dietary choices, here are 5 simple tips to keep in mind.<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 459px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/ursula-gamez-bmxYEhqLVEk-unsplash-edited-scaled.jpg" alt="" data-origin="459,306" data-proportion="true" data-size="459px,306px" data-align="" data-file-name="ursula-gamez-bmxYEhqLVEk-unsplash-edited-scaled.jpg" data-file-size="0" style="width: 459px; height: 306px;" data-index="1"></figure></div><div> </div><div> </div>​ 1. Ditch the “one-size-diet fits all” mentality. Bodies are biological machines. They are influenced by a multitude of factors including diet, stress, sleep, hydration, and work habits. This means that everyone operates to their own tune and deserves a diet that fits them, not necessarily everyone else. Sure, people have found success on diets such as Keto, Paleo, and Vegan, but experts show that 80 to 95% of dieters gain the weight back. Why you may ask? It is likely that those on “fad” diets are looking for a quick fix instead of taking a holistic approach to addressing the reasons for their weight loss or gain. By focusing on lifestyle changes, like reducing your sugar consumption, you can adapt to healthier changes that can be maintained for a lifetime.<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 490px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/jannis-brandt-8manzosDSGM-unsplash-1024x704.jpg" alt="" data-origin="490,336" data-proportion="true" data-size="490px,336px" data-align="" data-file-name="jannis-brandt-8manzosDSGM-unsplash-1024x704.jpg" data-file-size="0" style="width: 490px; height: 336px;" data-index="2"></figure></div><div> </div><div>​ </div>2. Include the favored F-word at every meal. Fiber! Dietary fiber has a multitude of health benefits such as the reduced risk of cardiovascular disease, improved gut health, and decreased body weight. It can help to keep you satiated, or feeling full, between meals which can prevent unnecessary snacking. Fiber also helps to regulate your blood sugar which can reduce that mid-afternoon crash and provide you with sustained energy. To make this food even more of a favorite, fiber comes in many forms such as fruits, vegetables, and whole grains.&nbsp;<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 490px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/bluewater-globe-4Kd3svPFuEI-unsplash-1024x683.jpg" alt="" data-origin="490,326" data-proportion="true" data-size="490px,326px" data-align="" data-file-name="bluewater-globe-4Kd3svPFuEI-unsplash-1024x683.jpg" data-file-size="0" style="width: 490px; height: 326px;" data-index="3"></figure></div><div> </div><div> </div> 

 3. Staying hydrated.​Want to know the secret of a great “detox”? It’s simple, just stay hydrated! Drinking water is the most natural way to detox your body as it promotes the elimination of waste. Dehydration can lead to false hunger pains, tiredness, and a decrease in productivity. Instead of reaching for a cup of coffee in the morning, try drinking a glass of water beforehand. Treat yourself to a reusable water bottle that you can conveniently fill up almost anywhere. If you hate the taste of water, add some slices of lemon, cucumber, or frozen fruit. We suggest aiming for 8 glasses of water a day.<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 469px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/jimmy-dean-ooVDgeb0J4A-unsplash-1024x683.jpg" alt="" data-origin="469,312" data-proportion="true" data-size="469px,312px" data-align="" data-file-name="jimmy-dean-ooVDgeb0J4A-unsplash-1024x683.jpg" data-file-size="0" style="width: 469px; height: 312px;" data-index="4"></figure></div><div> </div><div> </div>​ 4. Avoid skipping meals. Whether you’re on a diet or have a busy schedule, skipping meals leaves you hungry, sluggish, and what we’ve all been a victim of - hangry. Skipping meals promotes a bad relationship with food and can lead to overeating and possibly even weight gain. Instead, try to eat every 3 to 4 hours. This provides your body with a consistent flow of energy to keep you optimal throughout the day. It can also help with portion control when it comes to those larger meals like lunch and dinner.<div> </div><div class="se-component se-image-container __se__float-" contenteditable="false"><figure style="margin: 0px; width: 436px;"><img src="https://www.gonutre.com/wp-content/uploads/2021/01/visual_en-1024x956.png" alt="" data-origin="436,407" data-proportion="true" data-size="436px,407px" data-align="" data-file-name="visual_en-1024x956.png" data-file-size="0" style="width: 436px; height: 407px;" data-index="5"> <figcaption>Ref: https://food-guide.canada.ca/en/</figcaption> </figure></div><div><figure> <figcaption>Ref: https://food-guide.canada.ca/en/</figcaption> </figure></div><div>​ </div>5. Portion control over dieting. One of the most sustainable ways to lose weight and clean up your diet is with portion control. Instead of cutting out foods from your diet like most popular diets advocate for, focus on the amount of food you are consuming. It can be beneficial to familiarize yourself with the serving sizes on food packaging. Pasta, for example, is a crowd favorite but did you know that a single box of pasta can contain up to 8 servings with 200 calories per serving?? Alternatively, most fruits and vegetables are much lower in calories and can be snacked on throughout the day. A balanced plate will consist of: half vegetables, a quarter with whole grains, and a quarter with lean protein. Learning how to read your plate can help to create a longer, maintainable lifestyle change when compared to dieting alone.&nbsp;Written by, Michelle Lucier, MS, RD

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5 Simple Healthy Eating Tips

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;

Guthealth

Top 10 Foods For Gut Health

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;

keto

What is the Ketogenic Diet?

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;

Are You Running the Marathon? Quick Tips On How To Nutritionally Prep...

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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?

Our food ethos is pretty simple. We believe in simple &amp; clean ingredients. We do not beleive in "over-flavoring", or "fake health". What we mean by "fake health", is promoting to be healthy when in reality the product is not healthy at all. I am sure you are familiar with companies who promote "fake health", we are most certainly NOT one of them. Now that is out of the way, let me present to you Nutre Food ETHOS:<ol><li>No Butter-Negative side effects of butter include obesity, hypertension, heart disease, and cancer. </li><li>Clean Oils- Olive oil is rich in healthy monounsaturated fats. Contains a large amount of antioxidant which has strong anti-inflammatory properties. These properties are protective against heart disease. </li><li>Anti-Biotic Free Meats- Antibiotic resistance is a global health concern that results in strains of bacteria that do not respond to standard antibiotic treatment. That can result in severe-life threatening illnesses </li><li>No Canola Oil- Summary aside from vitamin E and K, Canola Oil is not good source of nutrients. Canola oil may contain small amounts of trans fats which is harmful to your health </li><li>No Soy- Evidence from animal studies suggests that it may be linked to breast cancer, poor thyroid function and interference with male hormones </li><li>No Sugar Added- The only sugar you will find in our meals are natural from the ingredients. Meaning if there is sugar traces in the fruit we use, but we do not add any sugar to our recipes. </li><li>Grade A Poultry- We purchase nothing but grade A Poultry through out distributors. </li><li>Whole Food Focused- The benefits of whole foods or minimally processed diet include lower rates of heart disease, cancer, and type 2 diabetes. We tend to utilize nitrious whole food meals </li><li>Anti-Inflammatory Focused- There’s plenty of research showing the negative effects of inflammation. It’s associated with health issues such as diabetes, Alzheimer’s and Obesity. It’s also been linked with an increased risk of cancer with those eating pro-inflammatory foods (such as refined carbohydrates and red meat) at twice the risk of developing the cancer, according to a June 2019 study published in&nbsp;Nutrients. We use ingredients like mushrooms, berries, rich fruits, green vegetables, tumeric, olive oil etc. </li></ol>No Fake Health here at Nutre Meal Plans...

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Nutre Food ETHOS..Our Integrity

The winter season is here and even if you didn’t get your wish of a white Christmas, you’ll surely be enjoying the chill weather. The season of warm coats and hot coffee brings about plenty of opportunities for you to have fun.In all these good things about this season, one disadvantage stands out like a sore thumb. How to keep up with your workout routine during winter?<h3>Finding the Motivation</h3>There’s no surprise that the activity level of most people fluctuate during winters. The main cause of this decrease is environmental factors. It’s a lot easier to get out and exercise during warmer season and so winters bring about a lazy side of you.Are you down with winter blues? Good news then. Working out during winters can help you get over the gloomy mood. The only thing you need is some motivation.<h3>Weight Management</h3>Taking those long hikes and exercising hard at the gym is just a routine during summers. You aim to achieve all your weight management goals before the dreary season of winter arrives. Well, you might be in for a surprise.Studies have proven that weight management is easier during winters. Exercising in colder climates helps burn fat quicker as compared to exercising during warmer climates.<h3>Prepare in&nbsp;Advance</h3>Winter season can be slow and many times you end up feeling lethargic because of winter blues. A great way to combat this is to prepare for your exercise routine in advance. Make sure to lay out your exercise clothes and equipment the night before. Having them in front of your eyes will serve as a visual reminder. Pack your gym bag and other essentials. Don’t leave anything for the last minute. This can hold you back from achieving your goal.If you are getting ready for an outdoor exercise, make sure you layer up well. Go for lightweight fabric that is exercise- specific.<h3>Safety First</h3>If the weather outside is safe, only then it’s wise to opt for an outdoor exercise routine. Remember that safety comes first. Always use reflective strips or bright colors when out running during dark days and night. No workout routine is worth risking your safety for.If the weather doesn’t allow for an outdoor exercise routine, reschedule. Winter is a cruel season for injuries. They take a long time to heal. Simply not worth the hassle. Get busy with some exercises at home if you don’t want to miss out.These are just some things that’ll help you keep up with your exercise routine even when the temperature gets low. The important thing is to find inspiration. Once you get the motivation to overcome the winter blues and take on your exercise routine, there’ll be no stopping you. And last of all, don’t forget to have fun. Use winter as an excuse to get into new activities and keep yourself active during the season.Stay motivated my friends….

Winter and Exercise — The Perfect Combo

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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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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

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...

Health is wealth and nobody knows this better than people with diabetes. With an immune system that starts attacking the insulin-producing cells in the body, diabetic people have too much on their plate already. But with the condition, also comes a lot of self-restraining.Diabetic people don’t always have the freedom to eat whatever they want. In order to keep their blood sugar level in check, they have to give up some foods, especially the processed ones. And all of this food is replaced by extra healthy food that can keep up with the changes in their body.If you, or anyone you know, have diabetes you’d know about the real struggles of keeping healthy. There is an entire list of foods that you have to stay away from and although that might not sit well with you, don’t worry. We’ve come up with a list of foods that are best for diabetic people. They might not be as enticing as some of the other foods, but they are packed with the essential nutrients diabetic people need.So here goes. Let’s get started!<h3>Apples</h3>An apple a day is enough to keep the doctor away but it also works well to lower bad cholesterol levels. A study found that participants who ate an apple a day for a month had 40% lower bad cholesterol as compared to the other participants. The antioxidants found in apples are also great for keeping your heart healthy.<h3>Asparagus</h3>The taste is definitely a plus point but it also scores well on the nutrient chart. Asparagus contains an antioxidant glutathione that can significantly decrease the effects of diseases including diabetes and cancer. A study in 2012 revealed that asparagus can help keep your insulin levels in check and even increase its production.<h3>Tomatoes</h3>Whenever you fancy a salad, make sure you put in a lot of tomatoes. Even if they are cooked or raw, tomatoes contain lycopene. This element can reduce the risk of cardiovascular diseases. But how does this help people with diabetes? That’s’ because people with Type 2 diabetes are at a higher risk of cardiovascular diseases as compared to other people. So include tomatoes in your daily meals and keep your health in check.<h3>Berries</h3>Many people with diabetes commit the mistake of staying away from berries. In order to limit their fruit consumption, they give up berries. Berries are in fact great for diabetic people. They have Vitamin C and are also a source of fiber. Their antioxidant level is quite high which makes it a great option for diabetic people. This property helps to reduce the risk of cancer and heart diseases. If you want to enjoy berries, go for raspberries, strawberries and blackberries.These are just some of the power foods that can help people with diabetes. Omega-3 rich fatty acid foods, nuts and leafy greens are also great food options for diabetic people. So keep a check on your health by including these power foods in your daily diet.Now you know what to add in your cart on your next visit to the grocery store!Food is medicine my friends…

What are the best diabetic friendly foods

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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!

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!

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

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

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

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

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

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

Our menu is constantly changing, as well as your lifestyle and needs. Nutré offers different meals based on your goals and expectations that you wish to obtain from your subscription. We encourage you all to switch up your meals and try something new from our sustainable menu. Here is how toedit your meals. PS- Deadlines to edit your meals is Wednesday at 11:59 PM&nbsp;First, you need to log in to your Nutré account and click the “Edit Meals” tab in the dropdown under YOUR name.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/V0245ZKXM_e1QSY8IMN5l7afHk90fjq4rvHkVVoZJM-fdXWw_6sys0q6oBPdXIXBiNkmIoHzM_7c28wPXNp9clYrp0iSPYTjOvho6TTFJJJZJ966j_fzpHDYLy34uepMshj6pzj7" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="V0245ZKXM_e1QSY8IMN5l7afHk90fjq4rvHkVVoZJM-fdXWw_6sys0q6oBPdXIXBiNkmIoHzM_7c28wPXNp9clYrp0iSPYTjOvho6TTFJJJZJ966j_fzpHDYLy34uepMshj6pzj7" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="0"></figure></div> After clicking the “Edit Meals” tab in the dropdown, you will then see the meals you previously ordered on the right side as well as the size of your pack.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/5HmF7cWKde_fHkhiLLXSWnd1v1nLR8umr0dJKT4gHDUCPjEnwRFFuHEPgdVl7g_xzHS4jPTF_zJW3ygcVuRrJq0yG8NJgufL2B5CumPk10t8tliR5dJ1iZfp0HaGwiX0cTUqsq4a" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="5HmF7cWKde_fHkhiLLXSWnd1v1nLR8umr0dJKT4gHDUCPjEnwRFFuHEPgdVl7g_xzHS4jPTF_zJW3ygcVuRrJq0yG8NJgufL2B5CumPk10t8tliR5dJ1iZfp0HaGwiX0cTUqsq4a" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="1"></figure></div> You will then see a minus and plus symbol as well as the quantity of each menu option you selected.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh5.googleusercontent.com/qcLZL_pDLsGrnMAedbZ5Uflvjq1bX-lcoYjGpxmcIzVDpFHfaT_URyK9xX3HVCRUxvEjGwkziwkBk5LfW2SQyOmO8CUyXzQzFX4PRKosP6hvXyq3Qiut9HVFhRDsqhhVIwQCkiRi" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="qcLZL_pDLsGrnMAedbZ5Uflvjq1bX-lcoYjGpxmcIzVDpFHfaT_URyK9xX3HVCRUxvEjGwkziwkBk5LfW2SQyOmO8CUyXzQzFX4PRKosP6hvXyq3Qiut9HVFhRDsqhhVIwQCkiRi" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="2"></figure></div>Next, you will click the minus button to either remove that meal from your pack or reduce the quantity of that meal.&nbsp;You then see your meal list say “Please add 1 meal to continue.”&nbsp;<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/u8jTKfEYx48-ks5V-EMSNvt5rvSYUsaB96oNK1Jl1SV6CayAJlhx4ELNrihOD7vH8PWXOKFlryGF-0PCmZwICG4ToKtKYGBE3A6HFKbQEV0x6GrGNf4H3klzLcH_Dr6u2fIJpNSv" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="u8jTKfEYx48-ks5V-EMSNvt5rvSYUsaB96oNK1Jl1SV6CayAJlhx4ELNrihOD7vH8PWXOKFlryGF-0PCmZwICG4ToKtKYGBE3A6HFKbQEV0x6GrGNf4H3klzLcH_Dr6u2fIJpNSv" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="3"></figure></div> To the left, the menu will be displayed and you will have the option to select whichever meal you wish.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/6zgux0WS7Y2CnRblIndUfDKsUxT2pZPKXHpTafUCZ3DGeR6sXtro0W-uaV5g8sUTnb_S3eAaBPaAXCDIXznSX8ydj4Bxn8kbveoYdOXpjxdFkf-ya5_yIAzAcIhrVgN1XBVJvizF" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="6zgux0WS7Y2CnRblIndUfDKsUxT2pZPKXHpTafUCZ3DGeR6sXtro0W-uaV5g8sUTnb_S3eAaBPaAXCDIXznSX8ydj4Bxn8kbveoYdOXpjxdFkf-ya5_yIAzAcIhrVgN1XBVJvizF" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="4"></figure></div> Once your meal has been selected, you will see it appear in your meal cart.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/qjDjZi9OmhFHh8sbeCMimVYKbjS4HKmG53rh0jGVCRxNrcRWK2MkD9jpyCXAGVxLfcenAg-7Q5mwPOjqAUUp0epJkw7tGgbaDVzKmhSBrJEdDMsO7uvJ1NT2fRKyvxaTe_J1R138" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="qjDjZi9OmhFHh8sbeCMimVYKbjS4HKmG53rh0jGVCRxNrcRWK2MkD9jpyCXAGVxLfcenAg-7Q5mwPOjqAUUp0epJkw7tGgbaDVzKmhSBrJEdDMsO7uvJ1NT2fRKyvxaTe_J1R138" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="5"></figure></div> Next, you will click the “Save Changes'' button on the bottom of your meal list below the total. To know that you did this correctly, you will receive a confirmation email of the changes.<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh3.googleusercontent.com/By62XsF3blOTVRAMCnEMWPuBH5DsIMkooJekLyAsvBV7d6Ad0Pe9KZvWPjHh05dBnskti41xEALL11Cb3lDgGsbEnilac0fp-paOSFk--yQK0GQMl1T6yNe7XgXxw5ici4OBIvsd" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="By62XsF3blOTVRAMCnEMWPuBH5DsIMkooJekLyAsvBV7d6Ad0Pe9KZvWPjHh05dBnskti41xEALL11Cb3lDgGsbEnilac0fp-paOSFk--yQK0GQMl1T6yNe7XgXxw5ici4OBIvsd" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="6"></figure></div> A pop up will appear saying “Upcoming Order Updated”, then you can view your new order by clicking the “My Order” button.&nbsp;<div class="se-component se-image-container __se__float- __se__float-none" contenteditable="false"><figure style="margin: 0px;"><img src="https://lh4.googleusercontent.com/YIDabRSxwUsvgDCrA-6Ty9cTOxP_1QXKwDKsqVdGjA-LHLukVwq56jkUuHPYB-QTCEXPT5bqbxD3zHnJ44yeqC1pSNncCam6nfd_3IN0XmZ0cZFGaUCFS-YepfYOlV_Yc-ksVz_E" data-origin="," alt="" data-proportion="true" data-align="none" data-file-name="YIDabRSxwUsvgDCrA-6Ty9cTOxP_1QXKwDKsqVdGjA-LHLukVwq56jkUuHPYB-QTCEXPT5bqbxD3zHnJ44yeqC1pSNncCam6nfd_3IN0XmZ0cZFGaUCFS-YepfYOlV_Yc-ksVz_E" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="7"></figure></div>If any further questions arise or this blog does not alleviate your concerns, please don't hesitate to contact us which can be found under the contact tab on the home page. You will receive an automated email when saving the changes of your menu that you chose!&nbsp;

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How To Edit Your Meals

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.

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!

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How Eating Clean Can Change Your Life

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?

Here at Nutre we have three categories of meals, balanced, weight loss, and bulk. By the naked eye, you may not see the difference at first glance but there is a purpose and major differences between the three categories.Weight loss meals: Our weight loss meals are typically boiled down to two components, protein and veggies. These meals are made for losing weight under a low calorie, low carb, and high protein diet. All of these meals are under net 30 carbs, and have 0 starch. These meals are considered to be clean and lean. We recommend these meals to anyone looking to eat sustainably healthy and lose weight. They come in two sizes, medium and large. If you are over 220 pounds, we would suggest starting off with large portions, then working your way down to the medium sizes. The difference between medium and large is the large is 50% more portions than the medium. 6 oz of protein instead of 4 oz of protein (medium size). If you are strict with these meals, you should be able to lose weight by the portion control and nutritional values alone.<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/2020/09/NUTRE-PURE-WHITE-Chkn-Vegg-1024x576.jpg" alt="" data-origin="," data-proportion="true" data-align="none" data-index="0" data-file-name="NUTRE-PURE-WHITE-Chkn-Vegg-1024x576.jpg" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>&nbsp;Balanced meals: Balanced meals have more than 30 net carbs because there is typically a starch component. These meals are good for active gym goers who need more carbs because they are burning more throughout the day. These meals are great for maintenance, and building muscle. If you are looking to align a nutritious diet with a 3-5 day a week gym routine, this would be your best bet. Typically athletes &amp; CrossFit goers chose these menu selections. This menu was also helped curated by Lahey Clinic's dietitians to fit the guidelines of a well-plated diet.<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/2020/09/NUTRE-PURE-WHITE-with-text-Chkn-Veg-Carb-1-1024x576.jpg" alt="" data-origin="," data-proportion="true" data-align="none" data-index="1" data-file-name="NUTRE-PURE-WHITE-with-text-Chkn-Veg-Carb-1-1024x576.jpg" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>Bulk Menu: Our bulk menu is clean and simple. We will be expanding this menu over the next few months! We offer cooked 1 pound proteins &amp; veggies! We will soon be offering half pound cooked proteins as well. These menu items are PERFECT for particular macro counters, and competitors. If you are a physique competitor and need to have lean protein to fit a specific macro value per day, this is your best bet. It also is great for the KETO diet. A lot of clients will use these menu options then add their fat content at home to make these meals KETO friendly. These menu items are as lean as you can get.<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/2020/09/1-1-1024x1024.png" alt="" data-origin="," data-proportion="true" data-align="none" data-index="2" data-file-name="1-1-1024x1024.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style=""></figure></div></figure>If you ever need recommendation on which meals you should be ordering, be sure to email us at info@gonutre.com!

What is the difference between Nutre Balance meals & weight loss meals?

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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?

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

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?

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!

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

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;

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

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How Your Diet Affects Your Mood

You have an important event coming up soon and the next goal on your list is losing some weight. You’ve always been in great shape until recently and the numbers on the weighing scales have finally started bothering you.That’s it! It’s time to get your life back in control and regain the confidence you had.For many people, sudden weight gain is an issue, which they then try to resolve with a quick fix. You heard one of your friend achieved great results with a fad diet and now you’re all about it. Sorry to burst your bubble but you might eventually end up disappointed.<h3>Cons of Quick Fix&nbsp;Diets</h3>Most quick fix diets tell you how a specific food group is harming your body and making you gain all the weight. As a result, you are tempted to give it up. By doing that, you are inadvertently depriving your body of the essential elements it needs to function properly. You might lose weight but is it the right kind of weight your body can afford to lose? In fact your body loses muscle mass and water not weight.Quick fix diets are great at helping you lose weight. But then, the same rate at which you lost weight, it returns back too. This element has given these diets the name, yo-yo diets. This pattern is not only dangerous for your health but it also impacts your psychological health. The constant loss and gain of weight can eventually disappoint you in your body’s ability to maintain a specific rate. This is one of the biggest reason some people stop trying to get in shape. They have the perception that the lost weight will eventually return again so what’s the use.Eating disorders are common among people who opt for quick fix diets. In their attempts to lose weight quickly, they almost starve themselves. By taking up unhealthy ways to lose weight, people can develop unhealthy eating habits. Needless to say, these habits have an impact on their psychological health and that’s where eating disorders are derived from. These mental health issues are what promote eating disorders like bulimia and anorexia. Even pre-teens have been caught in the web of quick fix diets!It’s important to realize that you need to take care of your body. By withholding essential food elements, you can’t force your body to lose weight in a healthy manner. Quick fix diets might show drastic results in the beginning but that can change soon as nutrition deficiency follows. So give up on these shady diets and take on a diet plan that focus more on a healthy and balanced diet. Lose weight the right way!Eat Healthy the RIGHT way my friends…

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Quick Fixed Diets, Do They Work?

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

​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?

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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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?

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

When looking to change your unhealthy lifestyle, it’s important to include the right food in your diet. A balanced diet can do wonders for a healthy mind and body. If a healthy lifestyle is your ultimate goal, then your diet will make up a great part of this change in your life.Without proper guidance, it’s common for people to get side tracked. Most of them get their information from the internet. And although internet is a goldmine of information, all of it can’t be trusted. That’s why people get confused.There is lots of food that seemingly looks healthy but is not. So how can an average person tell the difference?The answer is simple.This blog will help you determine the nutrient quality levels of seemingly healthy foods. Now you’ll have the right information, which you can use to make well-informed eating decisions.<h3>Energy Bars</h3>In the hopes of getting their dream body, many gym goers stack up on energy bars. Even protein bars are not the beacon of nutrients that you thought them to be. The sugar content, calorie count and other ingredients take away the health element from these bars. So the next time you feel like crunching up a protein bar, make sure you give it a second thought.<h3>Dried Fruit</h3>Fruit! How can it be anything but healthy? You’re right. But here we’re talking about dried fruit. The processed food is preserved using sulfur dioxide and that’s not healthy at all. For some dried fruits, sugar is added to the contents to preserve the taste. Even though you might get lots of minerals and vitamins, you are also getting the unhealthy stuff.<h3>Sports Drinks</h3>Many gym goers love to replenish their energy with a cold bottle of energy drink. Of course the dose of electrolytes is enough to charge you up.Stop! The electrolytes that you get from energy drinks are naturally added in coconut water and bananas. These sports drink are nothing more than sugar water and artificial flavors. Needless to say, you should switch over to some natural alternatives and give up sports drinks.The same goes for diet sodas. Don’t let the word ‘diet’ fool you into a sense of false security. They have a high level of artificial sweeteners that increase the risk of heart diseases and stroke.<h3>Skim Milk</h3>The low-fat milk may have low levels of fat but the process it goes through also strips off some essential elements. The flavor and taste is compromised too. But the worst thing of all is that synthetic vitamins are added to make up for the lost nutrients.None of these ‘healthy’ foods are healthy after all. So beware and opt for nutrient-filled alternatives. Don’t let the misleading labels fool. Go for the right choices and give healthy a chanceBe aware my friends…

Wolf in Sheep’s Clothing — Unhealthy Food that Looks Healthy

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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

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>

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…

Does Intermittent Fasting work for weight-loss?

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<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

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

<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

<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/blog-1222-1-1024x684.jpeg" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="blog-1222-1-1024x684.jpeg" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="0"></figure></div></figure>Carbs have become such a mysterious and dangerous word to toss around. People are getting more confused by the day as carbs become villainized as the reason you can’t lose weight or have a lean body. So let’s break it down, and understand carbs a little better. Join us for this 3 part series that will help you to build the healthiest relationship you’ve ever had with carbs.&nbsp;&nbsp;“Carbohydrate” literally means “hydrated carbon.” Carbs are wet carbon molecules. This is our first stop on the carb train as it relates to weight loss. One of the first things to happen when we follow a “low carb” diet is that our body can’t hold onto as much water. Carbs hold water, and fats (lipids) do not.&nbsp;&nbsp;Ever try to mix oil and water? It doesn’t work. The same is true for a body that is running on fats (known as ketones). So by default if we stop eating carbs, we shed the water that was stored in them. This is why a lot of people seem to lose weight quickly when going on a ketogenic diet (“keto”). Eventually weight loss, as in actual fat loss, does occur on a low carb diet. So are carbohydrates bad? No, absolutely not. Do most of us not know how to handle our carbs? I’d say a large majority of Americans are over doing it. However, we’re not totally to blame for indulging too much on carbs, and today you’ll find out why.&nbsp;&nbsp;Here are the 4 reasons why it’s not your fault for loving carbohydrates so much.&nbsp; 1.) Your body is wired to survive on carbohydrates. Your brain loves them, and your central nervous system and blood production can’t live without them. While you can switch over to using fats for fuel on a keto diet, we most likely weren’t built to live on fat for more than 30-90 days, and 6 months maximum (the details of this are for another day).&nbsp;&nbsp;With that said,&nbsp;2.) Carbohydrates influence hormone levels. One of the influences carbs have is to increase the level of “feel good” hormones such as dopamine. The more stressed out you are, the more likely you are to crave carbs because of biochemical reasons and a practical need. Poorly managed stress makes it easy to overindulge in carbs. In a stressed out person, the body will try to protect itself by finding ways to feel happier. Dessert anyone?&nbsp;&nbsp;3.) FOOD HAS CHANGED. There are a lot of chemicals being added to foods. Even the way we are growing food is different. More and more genetic modifications (GMO) are altering the DNA of food. YIKES. The body gets confused when it tries to metabolize a nutrient that is actually a chemical in disguise. We’ll talk a little more about GMO foods in the next part of this article.&nbsp;But first,&nbsp;&nbsp;4.) Let’s talk about your gut. That is, your intestines. I am SO happy this topic is finally&nbsp;becoming more popular. I once wrote a thesis on the “gut-brain” and mood disorders because of how important the topic is. Solving gut issues and improving GI (gastrointestinal) health is one of my specialities as a dietitian. Next week's article will focus on why carbs are not bad, and how to stop obsessing over them through the power of good gut health (digestion).&nbsp;Author: Sara Zaki MS, RDN, RYT&nbsp;is a contributing writer and dietitian for Nutre. She’s the owner of Zaki Eats LLC. She’s also a long time yoga teacher, and former college professor of nutrition sciences. She specializes in finding solutions for clients who have difficulty losing weight, autoimmune disorders, gut issues, and renal diseases. For daily information and tips follow Sara on Instagram @Zaki_Eats. She’s located in New Jersey, but don’t worry, to work with her one-on-one, she offers mobile online sessions straight from your living room.&nbsp;Email&nbsp;<a href="mailto:zakieatsinfo@gmail.com">zakieatsinfo@gmail.com</a> for questions and scheduling. Use Code ZakiNutre10 for discounted nutrition packages at Zaki Eats LLC.&nbsp;&nbsp;

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The Truth about CARBS (part 1)

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)

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?

The question of all questions have been answered. Does meal prep actually save you money? Obviously there is no clear cut answer to this because each person has different spending habits, jobs, lifestyles etc. HOWEVER, our studies show that the answer is YES.Waste: Why are Americans throwing away 6 billion pounds of food every month? Three of the biggest reasons are 1) cosmetic standards that demand that fruits and vegetables are free of blemishes, spots or wrinkles; 2) overstocking and over-purchasing, and 3) confusion about sell-by and expiration dates. With meal prep, there is NO waste.Cost/ meal- Meal Prep you can purchase gourmet items such as bison burgers for 7–10$/ meal which is a steal &amp; healthy meals.How many times per week do you go to chipotle or subway and rack up a 12–14$ lunch&nbsp;? Doing that, you have to leave work, eat not healthy food, and spend more money on the meal than you would with meal prep.Once you go meal prep, you never go back……Save money my friends…

How Nutre Meal Plans will save your wallet

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Drinking enough water every day could make a huge difference in your lifestyle. A study of 2,000 people from the US found just 22 percent drink the USDA recommended eight to 10 glasses a day.Instead, the average American is drinking only half the recommended amount – consuming just five glasses a day. Your individual water needs depend on many factors, including your health, how active you are and where you live. Although everyone's needs may vary, this will help you estimate how much water YOU should be consuming. Water intake varies within age, gender, illness, temperature, physical activity levels, and psychological condition.&nbsp;To breakdown just how important water is, we have some studies to share with you:Water is your body's principal chemical component and makes up about 50% to 70% of your body weight. Your body depends on water to survive.Every cell, tissue and organ in your body needs water to work properly. For example, water:<ul><li>Gets rid of wastes through urination, perspiration and bowel movements</li><li>Keeps your temperature normal</li><li>Lubricates and cushions joints</li><li>Protects sensitive tissues</li></ul>If you fail to fuel your body with water, this will lead to dehydration. Even a mild case of dehydration can drain your energy and make you feel tired.&nbsp;How much water should you drink? Men vs womenEvery day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:<ul><li>About 15.5 cups (3.7 liters) of fluids a day for men</li><li>About 11.5 cups (2.7 liters) of fluids a day for women</li></ul>Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:<ul><li>About 15.5 cups (3.7 liters) of fluids a day for men</li><li>About 11.5 cups (2.7 liters) of fluids a day for women</li></ul>What happens if you don't drink enough water?&nbsp;Whatever you do, make sure you get in those six to eight glasses, otherwise dehydration could cause a whole host of problems. Here are a few side effects:&nbsp;<ul><li>Persistent headaches. One of the first things you might notice when you’re dehydrated is a throbbing headache. The good news? If dehydration is the cause, it should go away shortly after you drink a large glass of water.</li><li>Sluggish bowel function. “There are water receptors in the colon, and they pull water from the body to make the stools softer,” says Dr. Moghaddam. “If you don’t get enough water, hard stools and constipation could be common side effects, along with abdominal pain and cramps.”&nbsp;</li><li>Dull skin. Dehydration shows up on your face in the form of dry, ashy skin that seems less radiant, plump and elastic.&nbsp;</li><li>Fatigue. If you’re not replenishing your fluid intake, your energy levels could plummet and you could experience fatigue and brain fog. So the next time you reach for another cup of coffee, see if it’s water that you need instead.&nbsp;</li><li>Weight gain. “Sometimes people mistake thirst for hunger and they eat more, but really they just need to drink more,” says Dr. Moghaddam. “Sometimes if you have a glass of water, the hunger cues will go away.”&nbsp;</li><li>Dry mouth. If you’re not getting enough water, you can have dry mucous membranes—i.e., a lack of saliva. This can make it difficult to talk, swallow, and even breathe. Luckily, this can easily be solved by drinking water.</li><li>prolonged or repeat occurrences of severe dehydration can cause kidney issues such as kidney stones and even renal failure.&nbsp;</li></ul>

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Are you drinking enough water?

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?

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

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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<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?

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

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

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”?

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

&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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<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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If you have have been taking a look into using our and have some questions on how it works and how to order, here is a quick instructional guide on how to get startedHow to order:<ol><li>First things first, pick one of the 3 menu options: Balanced, Weight Loss, or View All. If you do not have a preference, please click the "view all" menu. If you click the balanced or weight loss menu, that will filter the menu options just for those tags! </li><li>Pick your pack size: 5 , 10, 15, 20. After choosing the pack size, you can add snacks, chose large portion sizes etc. The pack size you order is based off your needs and schedule. (15 meal pack size being the most popular) </li><li>Add the meals to your cart to fill your pack size. Example: If you chose 5 meal pack size, you add 5 meals to your cart. </li><li>Next page is you have the option to chose Snacks or grocery items. Multiple choices from beverages, handmade sweets, nuts, cheese, and apples. </li><li>Next page you create your account with your email and password of your chosing </li><li>chose your delivery options: Home delivery, or chose one of our 60+ pick up locations at a discounted rate (Mondays only). </li><li>Pay and check out! (If you have a promo code, this applies at this step) </li><li>Delivery day is based off of your zip code! We hand deliver a 60 mile radius of Peabody, MA on Sundays. We use UPS shipment to ship anywhere else in the Northeast for Tuesday/Wednesday Arrival. </li></ol>Other questions that people have:​ <ol><li>Does the menu rotate or stay the same? The menu rotates each week! Each Thursday morning the menu will rotate 1/2 of the menu, while the other 1/2 of the menu remains the same. </li><li>If I order today, when will I receive my food? Our ordering process runs in week format. Meaning , the week starts from Thursday and ordering deadline ends on Wednesday at 11:59 PM (When the payments get processed). If you order before Wednesday at 11:59 PM you will receive the meals the coming weekend. Example: If you order on Wednesday January 15th, you will receive your meals on Sunday January 19th. Example 2: If you order on Saturday January 18th, you will receive your meals January 26th because you are on the new week with the new menu </li><li>Can I order without being locked in a weekly payment schedule? The technical answer is no, HOWEVER, we are very transparent with our ordering process. After your first order, you have until Thursday-Wednesday at 11:59 PM to edit your meals, skip or cancel! We also send email and text notifications to remind each client to ensure transparency! </li><li>Can I skip Multiple weeks at a time? Yes, you can go into your account and skip up to 4 weeks at a time! </li><li>Does the chef pick my meals for me every week, or can I chose my own meals? Nutre defaults your meals based off of your first order, BUT you can edit your meals in your account before Wednesday at 11:59 PM. We recommenced you to edit your meals each week based off your liking! </li><li>If I receive a hand delivered Re-Usable bag, how do I return it? Each Sunday you place your bag outside with the ice packs inside, and the Nutre driver will replace the old bag with a new bag with new meals. </li><li>What happens if I cancel and still have my re-usable Nutre bag? You must schedule a bag pick up ! Emailing the info@gonutre.com, and from there we will schedule a Nutre driver to come pick up the bag on Sundays! </li></ol>

How Nutre Works? Quick Overview on how to order!

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