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An Inside Look at Our Dairy-Free Meal Delivery Menu

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How Food Delivery Helps with Weight Loss 

<h1>The Benefits of Nutre: A Perfect Meal Delivery for Singles</h1>In an era where convenience is key, the emergence of meal delivery services has revolutionized the way we approach our dietary needs. For singles, in particular, finding the time and energy to cook can be a daunting task. This is where Nutre comes in. We'll outline the benefits of ordering Nutre and why it's the best meal delivery service for singles.<h2>Meal Delivery for One Person</h2>Nutre is designed with the single person in mind. Rather than having to buy and prepare meals that cater for multiple people, Nutre allows you to order just for yourself. The convenience of this cannot be overstated. You can say goodbye to unnecessary food waste and hello to meals that cater to your specific dietary needs and preferences. With Nutre, meal delivery for one person has never been easier or more satisfying.Shop our plans: <a href="https://www.gonutre.com/our-plans/">https://www.gonutre.com/our-plans/</a><h2>Best Meal Delivery Service for Singles</h2>As a single person, you might find yourself resorting to unhealthy fast food or repetitive meals simply because it's easier. Nutre eliminates this problem. With a wide range of delicious and nutritious meals to choose from, Nutre is the best meal delivery service for singles. Each meal is portion-controlled and prepared by experts, ensuring that you’re getting the right nutrients without the hassle of cooking and cleaning.<h2>Prepared Meal Delivery</h2>All meals are prepared using fresh ingredients and are designed to be enjoyed as they are, eliminating the need for any additional cooking or preparation. Whether you're a busy professional, a student, or simply someone who values convenience and quality, Nutre is the ultimate solution for your mealtime needs.Check out our menu: <a href="https://www.gonutre.com/weekly-menu/">https://www.gonutre.com/weekly-menu/</a>Nutre is more than just a meal delivery service - it’s a lifestyle choice that promotes convenience, good health, and enjoyment. For single individuals looking to simplify their meal preparation without compromising on taste or nutrition, Nutre is undoubtedly the best option. So why wait? Step into a world of convenience and flavor with Nutre, the best meal delivery service for singles.

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Why Nutre is a Game Changer for Singles

In today's fast-paced world, maintaining a balanced diet can be a challenge. But thanks to services like Nutre's high-protein meal delivery, achieving your nutritional goals has never been easier. This blog post will outline how different lifestyles, namely the busy working class, athletes, and college students, can benefit from Nutre's services.<h2>The Busy Working Class</h2>For the busy working class, finding time to prepare nutritious meals can sometimes feel impossible. Nutre's high-protein meal delivery services provide a convenient solution. Offering a variety of meal options delivered straight to your doorstep, they take the stress out of meal planning and preparation. Plus, the high-protein content helps maintain energy levels throughout the day, aiding in productivity and focus.<h2>Athletic Lifestyle</h2>Athletes require a higher intake of protein to support muscle recovery and growth. Nutre's meal delivery for athletes is designed to meet these specific needs. The meals are not only high in protein but also balanced with the right amount of carbohydrates and fats. This ensures athletes receive all the necessary nutrients for optimal performance and recovery.<h2>College Students</h2>College students often struggle to maintain a healthy diet due to tight budgets and busy schedules. Nutre's high-protein meals can be a game-changer for them. With affordable meal plans and quick delivery options, students can now easily access nutritious meals. The high-protein content can help boost their cognitive functions and overall health, making it easier to cope with academic demands.<h2>Conclusion</h2>Whether you're a busy professional, an athlete, or a college student, Nutre's high-protein meal delivery service can be a valuable tool in your journey towards a healthier lifestyle. Not only does it save time and effort, but it also ensures you're consuming a well-balanced, protein-rich diet tailored to your specific needs.Shop our plans at: <a href="https://www.gonutre.com/our-plans/">https://www.gonutre.com/our-plans/</a>

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Nutre's High-Protein Meals Suit Various Lifestyles

When it comes to taking better care of ourselves, eating healthy is one of the most critical steps in achieving that goal. Though it might seem daunting to make the necessary changes to your diet, the benefits of healthy eating are unparalleled. There are plenty of physical and mental changes that happen once you start eating healthier that will convince you to make it a habit. In this blog post, we’ll be discussing some of those changes.<h2>More Energy</h2>One of the most immediately noticeable changes that happen once you start eating healthier is an increase in your energy levels. When you consume nutritious foods, your body utilizes the vitamins and minerals within them to function at its best. Your cells become more efficient, and as a result, you feel more energetic throughout the day.<h2>Better Sleep</h2>After a while of eating healthier, many people report having improved sleep. Eating nutritious foods regulates your blood sugar levels, which leads to a steady supply of energy that provides your body with the nourishment it needs throughout the night. Consequently, you'll find that you wake up feeling more rested in the morning.<h2>Improved Mood</h2>Studies have shown that the food we eat has a direct impact on our mental health and can affect our mood. Eating healthy doesn’t only make you feel better about yourself physically, but it can also improve your mood. A diet rich in fruits, vegetables and whole grains can lead to increased levels of serotonin, which is a hormone that makes people feel happy and satisfied.<h2>Strengthened Immune System</h2>A healthy diet works as a preventative measure in protecting our bodies against illness and disease. When we consume foods packed with vitamins and minerals, such as fruits and vegetables, we help boost the immune system, which helps our bodies fight off bacteria and viruses more effectively. In summary, the benefits of eating healthy extend far beyond weight loss, and there are countless rewards to reap. By making small changes to your diet, you can realize several physical as well as mental changes, like more energy, better sleep, improved mood, and a strengthened immune system. The next time you’re not feeling your best, consider what you’re eating and make small changes to see how they affect your overall well-being. Start small and make it a habit, and before you know it, you’ll start seeing the benefits of a healthy diet become second nature. <h2>Start eating healthier with Nutre! </h2>Check out <a target="_blank" href="https://www.gonutre.com/our-plans/" alt="Nutre's healthy meal plans">Nutre's healthy meal plans</a>&nbsp;to start eating better today!​

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What Happens When You Start Eating Healthy

As a new or soon-to-be parent, preparing healthy meals can feel like a daunting task. With the overwhelming demands of parenthood, finding the time to prepare nutritious meals can seem impossible. That's where Nutre Meals comes in. We provide busy parents with healthy, delicious, and convenient meals that are perfect for any family. Let’s explore why Nutre Meals is the go-to meal service for new and soon-to-be parents.<h2>1. Convenience</h2>One of the biggest obstacles new parents face when it comes to meal preparation is finding the time to cook. With Nutre Meals, parents can save hours in the kitchen. Nutre Meals delivers fully-cooked meals that are ready to heat and serve, making mealtime a breeze. Parents can spend their time tending to their newborn or catching up on much-needed rest, while still ensuring that their family is eating healthy, nutritious meals.&nbsp;<h2>2. Customizable Meals</h2>At Nutre, we know that every family's dietary needs and preferences are different, especially when it comes to food allergies. Our meals are customizable to fit any dietary need, ensuring that every family can enjoy the convenience and health benefits that Nutre Meals provides.<h2>3. Fresh and Healthy</h2>Nutre Meals are made with the freshest ingredients, ensuring that every meal is packed with nutrition. Our meals are created with health in mind, providing the perfect balance of macronutrients to keep you and your family energized throughout the day. As a busy new parent, finding the time to eat healthily is crucial, and Nutre Meals delivers healthy meals that are perfect for a busy family.<h2>4. Variety</h2>With Nutre Meals, you'll never get bored with your meal choices. Our menu is diverse and constantly changing, providing a wide range of meal options to fit your family's needs. Our meals are inspired by flavors from around the world, so your family can explore new cuisine options without leaving your dining table.<h2>5. Stress-free</h2>Parenthood can be stressful enough without the added pressure of meal planning and preparation. With Nutre Meals, parents can take the stress out of meal planning, ensuring that their family is always eating nutritious meals, without the added stress of cooking from scratch.&nbsp;Nutre Meals is the perfect meal service for new or soon-to-be parents. With its convenient, customizable, fresh, healthy, and stress-free meals, Nutre Meals helps busy parents provide their family with nutritious meals without sacrificing time and energy. We know how overwhelming and challenging the first few months of parenthood can be, and we're here to help you navigate the world of meal planning with ease. <a href="https://www.gonutre.com/our-plans/">Join the Nutre Meals family</a> today and enjoy the convenience, health benefits, and variety of our meals.

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Why Nutre Meals is Perfect for New or Soon-to-be Parents

Eating healthy doesn't have to be complicated or time-consuming. With Nutre Meals, you can reap the benefits of a balanced, gluten-free diet without the hassle of planning, preparing, and cooking meals yourself. But what is it about our gluten-free meal delivery service that has customers raving? In this blog post, we'll explore the reasons why Nutre Meals customers love our gluten-free meal options.<h2>1) Gluten-free options for everyone</h2>Gluten-free diets are often associated with celiac disease or gluten sensitivity, but more and more people are choosing to go gluten-free for other health reasons. With Nutre Meals, you don't have to have a medical reason to enjoy a gluten-free meal. We offer gluten-free options for all of our meals, making it easy to follow a healthy, balanced diet no matter your dietary restrictions.<h2>2) Convenience and time-saving</h2>Let's face it – cooking can be a daunting task, and finding the time to plan and prepare healthy meals can feel impossible. That's where Nutre Meals comes in. Our gluten-free meal delivery service takes the guesswork and effort out of meal planning and preparation. Our meals are prepared and delivered fresh right to your doorstep, making it easy to eat healthily and deliciously without sacrificing your precious time.<h2>3) Health and wellness benefits</h2>Going gluten-free has been linked to several health benefits, including increased energy levels, improved digestion, and reduced inflammation. At Nutre Meals, we take health and wellness seriously, and our gluten-free meal options are designed to fuel your body with the nutrients it needs to maintain optimal health.<h2>4) Delicious and customizable</h2>At Nutre Meals, we believe that healthy eating should be enjoyable and delicious. Our experienced chefs take great care to create gluten-free meals that are both tasty and nutritious. Plus, with our customizable meals, you can choose the meals that best suit your dietary needs and preferences.<h2>5) Commitment to quality and sustainability</h2>At Nutre Meals, we are committed to providing our customers with the highest quality gluten-free meal options available. We source our ingredients from trusted, sustainable suppliers to ensure that you receive only the best. Additionally, we strive to make sustainable business choices, including using eco-friendly packaging and reducing food waste.Nutre Meals customers love our gluten-free meal delivery service for several reasons – convenience and time-saving, health and wellness benefits, deliciousness, and customization. Plus, our commitment to quality and sustainability means that you can feel good about what you're eating and how it's prepared. With Nutre Meals, eating healthy has never been easier or more enjoyable. Try our <a href="https://www.gonutre.com/our-plans/">gluten-free meal options</a> today and see for yourself why our customers keep coming back for more!

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Why Nutre Meals Customers Love Gluten-Free Meal Delivery

If you work hard on your fitness goals, but can’t seem to find time to meal prep or cook healthy meals, our low calorie meal delivery is here to help you achieve your goals. Eating healthy and calorie-controlled meals is one of the most important, yet difficult, components of any fitness routine. Luckily, with <a href="https://www.gonutre.com/">Nutre meal delivery,</a> you can focus on your workouts and let us take care of the cooking. Here’s everything you need to know about our low-calorie meal delivery and how it can help you reach your fitness goals!<h2>Convenient and Time-Saving</h2>Eating well takes time and effort. Between work, family, and workouts, the last thing you need is the added stress of cooking healthy meals. With our low-calorie meal delivery, you can take the hassle out of meal prep and focus on your fitness goals. We offer a wide variety of delicious, pre-made meals that can be delivered right to your door on a weekly basis. Our meals are pre-portioned and low in calories, making it easy for you to track your intake and stay on track with your goals.<h2>Customizable to Fit Your Needs:&nbsp;</h2>We understand that everyone has unique dietary needs and preferences. That’s why we offer a variety of low-calorie meal options that can be tailored to meet your specific needs. Whether you are looking to lose weight, build muscle, or simply maintain a healthy lifestyle, we have a meal plan that will work for you. Our meals are made with fresh, high-quality ingredients and are designed to provide you with the essential nutrients needed to fuel your workouts and reach your goals.<h2>Affordable and Cost-Effective:</h2>Eating healthy can be expensive, especially if you are buying fresh ingredients and meal prepping on your own. Our low calorie meal delivery service is not only convenient, but it is also affordable. We offer a variety of meal plans that are designed to fit any budget. With our meal delivery service, you can save money on groceries and eliminate the need to dine out or order takeout, which can be both expensive and unhealthy.<h2>Promotes Sustainable Habits</h2>At our low calorie meal delivery service, we believe that healthy eating should be sustainable and enjoyable. Our meals are designed to promote sustainable habits that can lead to long-term success. By taking the guesswork and hassle out of meal prep, our service helps you establish healthy eating habits that can last a lifetime. Our meals are delicious, nutritious, and designed to help you feel full and satisfied, without the added calories or guilt.<h2>Supports Your Fitness Journey</h2>Whether you are just starting on your fitness journey or have been working on your goals for years, our meal delivery service can help you stay on track. By providing you with healthy, pre-made meals, our service takes the stress and uncertainty out of healthy eating. This allows you to focus on your workouts and other elements of your fitness routine, knowing that your meals are taken care of. Our meal delivery service is designed to support you throughout your journey, from the beginning all the way to the finish line.If you’re serious about reaching your fitness goals, our low calorie meal delivery service can provide you with the support you need to succeed. With customizable meal plans, affordable pricing, and delicious, nutritious meals, our service is designed to make healthy eating easy and enjoyable. By taking the hassle out of meal prep and providing you with convenient, pre-made meals, our service allows you to focus on your workouts and achieve the results you desire. Don’t let meal prep get in the way of your fitness goals – let us take care of the cooking and see the results for yourself! Browse our <a href="https://www.gonutre.com/our-plans/">meal delivery plans</a> to get started!

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Reach Your Fitness Goals with Our Low Calorie Meal Delivery

Introduction:We're excited to announce our recent expansion to cover the entire east coast! Now, residents of Michigan, Kentucky, Ohio, South Carolina, North Carolina, Tennessee, Georgia, Mississippi, Florida, Arkansas, and more can enjoy our convenient and nutritious prepared meals.&nbsp;We understand the challenges of maintaining a healthy diet amidst a busy lifestyle, which is why we're thrilled to offer our services to more people, delivering delicious and nourishing meals right to their door.Prepared Meal Delivery Services in Michigan - Catering to Your Dietary NeedsLet's begin by discussing our prepared meal delivery services in Michigan. We offer a range of meal plans tailored to different dietary needs and preferences, including low-carb, high-protein, and vegetarian.&nbsp;Our experienced chefs use fresh, locally sourced ingredients to prepare the meals to perfection. The best part? No cooking is required! Simply heat up the meals whenever you're ready, and enjoy an easy, nutritious, and tasty meal.Convenient and Healthy Meal Delivery in Kentucky - Prioritize Your Well-beingIn Kentucky, our meal delivery services have become popular among busy individuals who prioritize health without compromising on taste.&nbsp;We take care of everything, from grocery shopping to meal planning and cooking. Our meals provide the necessary nutrients to fuel your day and help you achieve your health goals.Ohio Meal Delivery Services - Wholesome and Tailored to Your Dietary RequirementsOur meal delivery services in Ohio are equally impressive. We're dedicated to providing healthy and wholesome meals tailored to your dietary needs, whether you have food allergies, or intolerances, or simply seek a healthier lifestyle.&nbsp;Fresh meals are delivered to your door every week, ensuring you always have a convenient and delicious option.South Carolina Meal Delivery - Healthy Eating Made SimpleIn South Carolina, we understand the importance of healthy eating. Our meal plans cater to different lifestyles and dietary needs, offering options for busy professionals, fitness enthusiasts, and anyone seeking nutritious meals.&nbsp;Our meals feature fresh, locally sourced ingredients and arrive at your doorstep, making healthy eating hassle-free.North Carolina Meal Delivery - Balancing Health and FlavorIn North Carolina, our wide range of meal plans allows you to prioritize health without sacrificing taste. We use fresh, locally sourced ingredients to create meals with the perfect balance of macronutrients.&nbsp;With our delivery services, you can forget about grocery shopping, cooking, and cleaning up.Tennessee Meal Delivery - Customizable Plans for Your LifestyleIf you're in Tennessee, we've got your meal delivery needs covered. Our meal plans are designed to suit various lifestyles and goals, whether you're aiming to build muscle, lose weight, or maintain a healthy lifestyle.&nbsp;Our experienced chefs prepare fresh, locally sourced ingredients and deliver meals to your door every week.Georgia Meal Delivery - Enjoy Healthy Meals without Sacrificing TasteBusy individuals in Georgia love our meal delivery services. We offer fresh and locally sourced ingredients, ensuring both taste and convenience.&nbsp;With our easy-to-follow heating instructions, you can enjoy delicious and healthy meals in no time.Mississippi Meal Delivery - Achieve Your Health Goals with Nutrient-packed MealsIn Mississippi, we're committed to helping you achieve your health goals. Our nutritionist-designed meal plans are packed with essential nutrients, and our fresh, locally sourced ingredients ensure both health and flavor. Every day, you can enjoy our tasty meals delivered straight to your door.Florida Meal Delivery - Fresh, Delicious, and Time-savingIn Florida, our meal delivery services are perfect for those seeking healthy options while saving time. With our meals, you can enjoy fresh and delicious food without the hassle of cooking.&nbsp;Our experienced chefs prepare meals using fresh, locally sourced ingredients and deliver them to your door. With a variety of meal plans available, you can find the perfect fit for your lifestyle and goals.Arkansas Meal Delivery - Healthy and Flavorful Meals, EffortlesslyFinally, our meal delivery services in Arkansas are a game changer for anyone seeking healthy meals without compromising taste. Our experienced chefs use fresh, locally sourced ingredients to cook meals to perfection.&nbsp;With our services, you can say goodbye to grocery shopping, meal planning, and cooking. We handle it all, providing you with delicious and healthy meals in no time.Conclusion:If you're looking for a hassle-free way to eat healthily, Nutré Meals has you covered. With our expanded meal delivery services now available across the entire east coast, you can easily enjoy nutritious and delicious meals without any fuss.&nbsp;We're committed to providing you with convenient, tasty, and nourishing meals that cater to your dietary needs. Don't wait any longer—order your Nutré Meals today and start enjoying a healthier and happier life.

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Nutré Meals Expands to New States!

<h1>Meal Delivery Helps You Meet Your Protein Goals​</h1>Are you tired of trying to hit your macros but struggling to prepare high protein, healthy meals?&nbsp;Do you wish there was a simpler, more convenient solution to help you stay on track with your nutrition goals?&nbsp;Look no further than high protein meal delivery services! These services are revolutionizing the way people eat, making it easier to hit your macros and stay on track with your fitness journey. In this blog post, we’ll explore how high protein meal delivery can help you hit your macros and achieve your nutrition goals.<h2>Convenient Meals:</h2>One of the biggest benefits of high protein meal delivery services is their convenience. No more meal prep, cooking, and cleaning up after every meal. With meal delivery, your meals are prepped, cooked, and delivered right to your doorstep, saving you time and effort. This convenience makes sticking to your nutrition plan easier, especially if you have a busy schedule or lifestyle.<h2>Customization to meet your needs:</h2>Most high protein meal delivery services offer a wide variety of meals that can be customized to fit your dietary needs and preferences. This means you can choose meals that meet your macros and nutrition goals, while still enjoying delicious, healthy food. Some services even offer options that are gluten-free, dairy-free, or vegan.<h2>Quality ingredients:</h2>Another benefit of high protein meal delivery is the quality of ingredients used. Nutre uses fresh, whole ingredients in our meal options. This ensures that you are getting high-quality, healthy food that is free from preservatives, additives, and chemicals.<h2>Consistency is key:</h2>Consistency is important when it comes to hitting your macros and achieving your nutrition goals. With high protein meal delivery, you can ensure that you are getting consistent meals that meet your macros and nutritional needs every time. This eliminates the guesswork and helps you stay on track with your fitness journey.<h2>Cost-effective:</h2>Finally, high protein meal delivery services can be a cost-effective solution for eating healthy. While the upfront cost may seem higher than buying groceries and cooking your meals, you are avoiding the hidden costs of meal prep, food waste, and time spent on cooking and cleaning. Plus, with high protein meal delivery, you are getting quality food that meets your nutrition needs, which can help you save on medical bills down the line.In conclusion, high protein meal delivery services are a convenient, customizable, and cost-effective option to help you hit your macros and stay on track with your nutrition goals. With quality ingredients, consistent meals, and the option to customize your meals to fit your dietary needs and preferences, high-protein meal delivery services are a great way to make eating healthy easier and more enjoyable. So why not give one a try and see how they can help you achieve your fitness goals?Start today by checking out<a href="https://www.gonutre.com/weekly-menu/"> Nutre’s high-protein options in our weekly menu</a>!

Protein-filled food from Nutre Meals

Hit Your Macros with High Protein Meal Delivery

<h3>Introduction:</h3>We are excited to announce an impactful collaboration between Nutré Meals and Project Purple, aimed at providing nourishing meals to pancreatic cancer patients residing in the New England Tri-State Area. Our shared dedication to supporting individuals fighting this devastating disease has motivated us to combine our expertise and resources, striving to improve their quality of life through nutritional support. Together we will be donating over $200,000 worth of meals to Project Purples Food Aid Program.&nbsp;<h3>Supporting Pancreatic Cancer Patients with Nutritious Meals:</h3>At Nutré Meals, we firmly believe that proper nutrition plays a pivotal role in the well-being and recovery of individuals battling cancer. That's why we have joined forces with Project Purple, a renowned non-profit organization dedicated to raising awareness and funding for pancreatic cancer research, patient support, and advocacy.Through our collaboration, our primary objective is to deliver wholesome meals to pancreatic cancer patients throughout the New England Tri-State Area. Leveraging our culinary expertise and commitment to using high-quality, nutritious ingredients, we aim to make a significant difference in the lives of these individuals, providing them with the essential nutrition they need during their challenging journey.<h3>The Impact of Wholesome Meals:</h3>Nutrition is crucial for pancreatic cancer patients as it can help alleviate treatment side effects, improve overall well-being, and support the body's healing process. By prioritizing fresh, locally sourced ingredients, we ensure that each meal is packed with essential nutrients, vitamins, and minerals. Our culinary team works closely with healthcare professionals and dieticians to create balanced and nourishing meal plans that support the patients' overall health and recovery.<h3>The Convenience of Meal Delivery:</h3>Recognizing the difficulties faced by individuals undergoing cancer treatment, we have designed a convenient meal delivery system to ensure that patients receive their meals directly at their doorstep. This service eliminates the stress and burden of meal preparation, allowing patients to focus on their well-being and recovery.In addition to providing nourishing meals, we also take into account dietary restrictions and personal preferences. Our customizable meal plans allow patients to enjoy a variety of options while accommodating their individual needs, ensuring a positive and satisfying dining experience.<h3>Our Shared Mission:</h3>The collaboration between Nutré Meals and Project Purple is driven by a shared mission to make a positive impact in the lives of pancreatic cancer patients. By combining our efforts, we hope to inspire and support these individuals throughout their treatment journey, providing them with the nourishment they need to face the challenges ahead.To further our collective mission, a portion of the proceeds from every Nutré Meals purchase will be donated to Project Purple. By choosing Nutré Meals, not only will you enjoy delicious and nourishing meals, but you will also contribute to the fight against pancreatic cancer, helping to fund research, patient support programs, and awareness initiatives.<h3>Conclusion:</h3>The partnership between Nutré Meals and Project Purple represents a significant step towards providing nutritional support and improving the quality of life for pancreatic cancer patients in the New England Tri-State Area. Through our collaboration, we aim to deliver wholesome, delicious meals directly to patients' doors, ensuring they receive the nutrition they need during their treatment journey.We invite you to join us in this meaningful cause by choosing Nutré Meals for your meal needs. Together, we can make a difference in the lives of those battling pancreatic cancer, one nourishing meal at a time.

Nutre x Project Purple

Nutré Meals and Project Purple Team Up To Support Pancreatic Cancer Patients in New England Tri-State Area

<a target="_blank" href="https://www.gonutre.com/blog/diabetes-being-the-largest-epidemic-in-human-history/" alt="Diabetes is a chronic condition" class="on">Diabetes is a chronic condition</a> that affects the way the body processes glucose, a type of sugar that is the primary source of energy for the body's cells. People with diabetes have high levels of glucose in their blood, which can lead to a number of serious health complications if not properly managed. This is why Diabetic friendly meals are crucial!&nbsp;One of the most important ways to manage diabetes is through proper nutrition. A healthy diet can help to regulate blood sugar levels, maintain a healthy weight, and prevent or manage diabetes-related complications such as heart disease, nerve damage, and kidney disease.Here are some tips for a healthy diet that can help manage diabetes:<ol><li>Eat a variety of foods: It's important to eat a variety of healthy foods to ensure that you are getting all the nutrients you need. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.</li><li>Limit added sugars: People with diabetes should limit their intake of added sugars, as these can contribute to high blood sugar levels. This includes sugars found in processed foods, sweetened beverages, and desserts.</li><li>Choose low-glycemic foods: Foods that have a low glycemic index (GI) can help to regulate blood sugar levels. These include whole grains, vegetables, and some fruits.</li><li>Monitor portion sizes: It's important to be mindful of portion sizes, as overeating can lead to weight gain and high blood sugar levels. Use measuring cups and spoons to ensure you are eating the recommended serving sizes.</li><li>Eat regular meals: Eating regular meals and snacks can help to keep blood sugar levels stable. This can include three meals a day with two to four snacks in between.</li><li>Plan ahead: Planning ahead can help to ensure that you have healthy food options available when you need them. This can include packing a lunch for work or having healthy snacks on hand for when you're on the go.</li></ol>In summary, a healthy diet is an important part of managing diabetes. By choosing a variety of healthy foods, limiting added sugars, choosing low-GI foods, monitoring portion sizes, eating regular meals, and planning ahead, you can help to regulate blood sugar levels and prevent or manage diabetes-related complications.

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The importance of diet while managing diabetes

Hydration is important for overall health and well-being. Water is essential for maintaining the balance of bodily fluids, regulating body temperature, and supporting a variety of physiological functions. Here are some of the benefits of hydration:<ol><li>Improved physical performance: Adequate hydration can help improve physical performance, particularly during exercise. Water is necessary for transporting nutrients and oxygen to the muscles and removing waste products from the body.</li><li>Improved brain function: Hydration is important for maintaining cognitive function and preventing fatigue. Dehydration can lead to a decrease in blood volume, which can affect brain function and lead to feelings of dizziness, headaches, and fatigue.</li><li>Healthier skin: Adequate hydration can help keep skin looking healthy and youthful. Water helps to flush toxins from the body and can help to reduce the appearance of wrinkles and other signs of aging.</li><li>Better digestion: Water is necessary for the proper digestion and absorption of nutrients. Adequate hydration can help prevent constipation and other digestive issues.</li></ol>So, <a target="_blank" href="https://www.gonutre.com/blog/are-you-drinking-enough-water/" alt="how much water should you be consuming each day" class="on">how much water should you be consuming each day</a>? The amount of water you need depends on a variety of factors, including your age, sex, weight, and activity level. A general rule of thumb is to drink at least 8 cups (64 ounces) of water per day, but you may need more or less depending on your individual needs.It's important to pay attention to your body's hydration needs and drink water throughout the day to maintain proper hydration. You can also get hydration from other sources, such as fruits and vegetables, which contain water and electrolytes.By staying hydrated, you can support optimal health and well-being.The amount of water you should be consuming per day is based on a variety of factors, including your age, sex, weight, and activity level. As a general rule, it is recommended to drink at least 8 cups (64 ounces) of water per day. However, this is just a general guideline, and you may need more or less water depending on your individual needs.To calculate your specific hydration needs, you can use the following formula:<ul><li>Take your body weight in pounds and divide it by 2.2 to convert it to kilograms.</li><li>Multiply your weight in kilograms by 0.67 to determine the minimum amount of water you need in ounces.</li><li>Divide the number of ounces by 8 to convert the amount to cups.</li></ul>For example, if you weigh 150 pounds, you would need approximately:(150 / 2.2) x 0.67 = 56 ounces of water56 ounces / 8 = 7 cups of waterThis is the minimum amount of water you should be consuming per day, but you may need more or less depending on your activity level and other factors. It's important to pay attention to your body's hydration needs and drink water throughout the day to maintain proper hydration. You can also get hydration from other sources, such as fruits and vegetables, which contain water and electrolytes.

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How much water should you be drinking?

Protein powders are a convenient way to boost your protein intake and support muscle growth and recovery. However, not all protein powders are created equal, and it's important to choose a high-quality product that is made with clean, whole food ingredients.Here are some ingredients to look for in your protein powder:<ol><li>Whole food sources of protein: Look for protein powders that are made from whole food sources, such as <a target="_blank" href="https://www.gonutre.com/blog/facts-vs-fiction-behind-whey-protein/" alt="grass-fed whey" class="on">grass-fed whey</a>, pea protein, or brown rice protein. These sources of protein are more easily digested and absorbed by the body, and they also provide additional nutrients and enzymes that can be beneficial for overall health.</li><li>Natural sweeteners: Many protein powders contain added sugars or artificial sweeteners to improve taste. Look for products that use natural sweeteners, such as stevia or monk fruit, instead of artificial sweeteners or refined sugars.</li><li>Non-GMO ingredients: Non-GMO (non-genetically modified) ingredients are not genetically altered using technology. Choosing a protein powder made with non-GMO ingredients can help you avoid any potential negative health effects associated with genetically modified ingredients.</li><li>No additives or fillers: Some protein powders may contain additives or fillers, such as artificial flavors, colors, or preservatives. These ingredients can be harmful to the gut microbiome and overall health. Choose a protein powder that is free from these additives and fillers.</li><li>Third-party testing: It's important to choose a protein powder that has been third-party tested for purity and potency. This ensures that the product meets quality standards and that it contains the amount of protein listed on the label.</li></ol>By choosing a protein powder that is made with whole food ingredients and is free from additives and fillers, you can support optimal health and wellness. Always be sure to read labels carefully and do your research to find the best protein powder for your needs.There are a few toxic ingredients that you may want to avoid in your protein powders. These include:<ol><li>Heavy metals: Some protein powders may contain heavy metals, such as arsenic, lead, and mercury, which can be harmful to health. These metals can accumulate in the body over time and can lead to negative health effects.</li><li>Artificial sweeteners: Artificial sweeteners, such as aspartame and sucralose, have been linked to a variety of health issues, including digestive problems, headaches, and weight gain.</li><li>Artificial flavors and colors: Some protein powders contain artificial flavors and colors, which can be harmful to the gut microbiome and overall health. These ingredients can also trigger allergic reactions in some people.</li><li>Fillers: Protein powders may contain fillers, such as maltodextrin or cornstarch, to add bulk and improve the texture of the product. These ingredients may not provide any nutritional benefit and may be harmful to the gut microbiome.</li><li>Proprietary blends: Some protein powders may contain proprietary blends, which are mixtures of ingredients that are not required to list individual quantities on the label. These blends may contain low-quality or potentially harmful ingredients, and it can be difficult to know exactly what you are consuming.</li></ol>By avoiding these toxic ingredients, you can choose a protein powder that is safer and more beneficial for your health. Always be sure to read labels carefully and do your research to find a high-quality protein powder that meets your needs.

Protein Powder Nutritional Label

What ingredients to look out for in your protein powders 

Here are some foods that you may want to avoid for optimal gut health:<ol><li>Processed foods: Processed foods are often high in refined sugars, additives, preservatives, and other ingredients that can be harmful to the gut microbiome. These foods can also be low in fiber, which is important for maintaining a healthy balance of bacteria in the gut.</li><li>Artificial sweeteners: Artificial sweeteners, such as aspartame and sucralose, have been linked to a variety of digestive issues, including bloating, gas, and diarrhea. They may also alter the balance of good bacteria in the gut, leading to inflammation and other negative health effects.</li><li>Alcohol: While moderate alcohol consumption may not be harmful to the gut, excessive alcohol intake can lead to irritation and inflammation of the digestive tract. Alcohol can also interfere with the absorption of nutrients and disrupt the balance of good bacteria in the gut.</li><li>Fried foods: Fried foods are high in fat and can be difficult for the body to digest, leading to bloating and other digestive issues. They may also increase inflammation in the gut, which can be harmful to the microbiome.</li><li>Refined grains: Refined grains, such as white bread and pasta, are stripped of their fiber and nutrients during the refining process. They may also contain additives and preservatives that can be harmful to the gut microbiome.</li><li>Dairy products: Some people may be intolerant or sensitive to lactose, the sugar found in milk and other dairy products. This can lead to digestive issues, such as bloating, gas, and diarrhea.</li></ol>While it's important to avoid these foods for optimal gut health, it's also important to remember that everyone is different and certain foods may affect individuals differently. It's always a good idea to pay attention to how your body responds to different foods and make dietary changes as needed.In addition to avoiding these foods, it's also important to eat a balanced diet that includes plenty of fiber-rich fruits, vegetables, and whole grains. These foods can help support the growth of good bacteria in the gut and promote overall gut health.Sure! Here is a specific list of items to avoid for optimal gut health:<ol><li>Processed foods (such as chips, cookies, and frozen meals)</li><li>Artificial sweeteners (such as aspartame and sucralose)</li><li>Excessive alcohol consumption</li><li>Fried foods (such as French fries and fried chicken)</li><li>Refined grains (such as white bread and pasta)</li><li>Dairy products (if you are lactose intolerant or sensitive)</li></ol>It's also important to note that certain foods may be harmful to the gut for some people, but not for others. It's always a good idea to pay attention to how your body responds to different foods and make dietary changes as needed.In addition to avoiding these foods, it's also important to <a target="_blank" href="https://www.gonutre.com/blog/top-10-foods-for-gut-health/" alt="eat a balanced diet" class="on">eat a balanced diet</a> that includes plenty of fiber-rich fruits, vegetables, and whole grains. These foods can help support the growth of good bacteria in the gut and promote overall gut health.

Foods to Avoid for Gut Health

Foods to avoid while optamizing your gut health

Calorie deficit is a key concept in the field of weight loss, and it refers to the difference between the number of calories you consume and the number of calories you burn. When you create a calorie deficit, your body is forced to turn to stored fat for energy, which leads to weight loss.The science behind calorie deficit and weight loss is fairly straightforward. Your body needs a certain amount of energy to function properly, and this energy is measured in calories. When you consume more calories than your body needs, the excess calories are stored as fat. On the other hand, when you consume fewer calories than your body needs, it must turn to stored fat for energy, leading to weight loss.One of the most effective ways to create a calorie deficit is through a combination of diet and exercise. By eating a healthy, balanced diet that is lower in calories and engaging in regular physical activity, you can burn more calories than you consume, leading to weight loss.It's important to note that calorie needs vary from person to person, based on factors such as age, gender, weight, height, and activity level. To determine the appropriate <a target="_blank" href="https://www.gonutre.com/blog/creating-a-calorie-deficit-for-weight-loss/" alt="calorie intake for weight loss" class="on">calorie intake for weight loss</a>, it's a good idea to work with a healthcare professional or a registered dietitian. They can help you calculate your calorie needs and create a personalized plan that takes into account your individual needs and goals.In addition to diet and exercise, there are other factors that can influence weight loss, such as genetics, hormone imbalances, and certain medical conditions. However, creating a calorie deficit is a proven and effective way to lose weight and improve overall health.In summary, calorie deficit is a crucial component of weight loss, and it works by forcing the body to turn to stored fat for energy when the number of calories consumed is lower than the number of calories burned. By creating a calorie deficit through a combination of diet and exercise, you can effectively lose weight and improve your overall health. Nutre calorie smart meals are a perfect way to start this journey to optimize your weight loss goals!

Eating at a calorie deficit

Why calorie deficit works

Carbohydrates are an important source of energy for the body, but it's important to choose the right types of carbs to ensure that you are getting the nutrients you need without overdoing it on the carb intake. While most vegetables are low in carbs, some can be surprisingly high in this macronutrient. Here are five vegetables that sneakily have a lot of carbs:<ol><li>Corn: Corn is a starchy vegetable that is high in carbs, with a single ear of corn containing around 25 grams of carbs. While it does contain some fiber and nutrients, it's important to keep an eye on portion sizes if you're trying to limit your carb intake.</li><li>Beets: Beets are a root vegetable that is high in carbs, with one cup of cooked beets containing around 16 grams of carbs. Beets are also high in sugar, with one cup containing around 9 grams. While they are a good source of nutrients, it's important to watch portion sizes if you're trying to limit your carb intake.</li><li>Sweet potatoes: Sweet potatoes are a type of root vegetable that is high in carbs, with one medium sweet potato containing around 27 grams of carbs. They are also a good source of fiber and nutrients, but it's important to keep an eye on portion sizes if you're trying to limit your carb intake.</li><li>Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams. While they are a good source of nutrients, it's important to watch portion sizes if you're trying to limit your carb intake.</li><li>Peas: Peas are a type of legume that is high in carbs, with one cup of cooked peas containing around 20 grams of carbs. While they are a good source of protein and fiber, it's important to watch portion sizes if you're trying to limit your carb intake.</li></ol>By being aware of these <a target="_blank" href="https://www.gonutre.com/blog/fact-or-fiction:-cooked-vegetables-have-more-nutritional-benefits/" alt="vegetables" class="on">vegetables</a> that sneakily have a lot of carbs, you can make sure to include them in your meal prep in moderation and balance them with lower-carb options. It's also important to pay attention to portion sizes and consider the overall balance of nutrients in your meals.

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Vegetables that have are filled with carbs!

here are five of the best <a target="_blank" href="https://www.gonutre.com/blog/boost-your-immune-system-through-healthy-eating/" alt="immune-boosting foods" class="on">immune-boosting foods</a> that you can include in your meal prep:<ol><li>Citrus fruits: Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C, which is a powerful antioxidant that helps to boost the immune system. Vitamin C can also help to reduce inflammation and protect against free radicals, which can damage cells and lead to illness.</li><li>Garlic: Garlic is a natural antibiotic that can help to fight off infections and boost the immune system. It contains compounds called allicin and sulfur, which have antimicrobial properties and can help to kill bacteria and viruses.</li><li>Ginger: Ginger is a spice that has been used for centuries to treat a variety of ailments. It contains compounds called gingerols and shgaols, which have anti-inflammatory and antioxidant effects. Ginger can also help to reduce nausea and boost the immune system.</li><li>Spinach: Spinach is a leafy green vegetable that is high in antioxidants, including vitamins A and C. These nutrients help to strengthen the immune system and protect against illness. Spinach is also a good source of iron, which is important for maintaining healthy immune function.</li><li>Turmeric: Turmeric is a spice that is commonly used in Indian and Middle Eastern cooking. It contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Turmeric can help to boost the immune system and protect against illness.</li></ol>By incorporating these immune-boosting foods into your meal prep, you can help to support the health and well-being of your clients. You may also want to consider adding other immune-supporting ingredients, such as probiotics, which can help to balance the gut microbiome and support immune function.

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5 best immune boosting foods

Intermittent fasting is a dietary pattern that involves alternating periods of eating and fasting. It has gained popularity in recent years due to the potential health benefits it may offer. Here are some of the scientific <a target="_blank" href="https://www.gonutre.com/blog/does-intermittent-fasting-work-for-weight-loss/" alt="benefits of intermittent fasting" class="on">benefits of intermittent fasting</a>:<ol><li>Weight loss: Intermittent fasting may help with weight loss by reducing the number of calories consumed and increasing insulin sensitivity, which can help the body burn stored fat for energy.</li><li>Improved insulin sensitivity: Intermittent fasting may improve insulin sensitivity, which can help lower blood sugar levels and reduce the risk of type 2 diabetes.</li><li>Increased lifespan: Some studies have suggested that intermittent fasting may increase lifespan by promoting cellular repair processes and reducing oxidative stress and inflammation.</li><li>Improved brain function: Intermittent fasting may improve cognitive function and reduce the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's.</li><li>Lower blood pressure: Intermittent fasting may help lower blood pressure by reducing oxidative stress and improving insulin sensitivity.</li></ol>It's important to note that more research is needed to fully understand the potential benefits of intermittent fasting and how it may vary among different individuals. Intermittent fasting may not be suitable for everyone, and it's always a good idea to speak with a healthcare provider before making any changes to your diet.Intermittent fasting can be practiced in a variety of ways, such as through the 16/8 method (16 hours of fasting followed by 8 hours of eating) or the 5:2 method (eating normally for 5 days and restricting calories to 500-600 for 2 non-consecutive days). It's important to choose a method that works for your lifestyle and to ensure that you are still getting the nutrients you need.

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Scientific benefits of intermittent fasting

Vitamin D deficiency is a common problem, especially during the winter months when there is less sunlight available. Vitamin D is important for maintaining strong bones, as it helps the body absorb calcium. It is also essential for maintaining a healthy immune system. If you are vitamin D deficient, there are several steps you can take to improve your levels:<ol><li>Get more sunlight: One of the best ways to increase your vitamin D levels is by getting more sunlight. Vitamin D is produced in the skin when it is exposed to UVB rays from the sun. Just make sure to use sunscreen to protect your skin from the harmful effects of UV radiation.</li><li>Take a vitamin D supplement: If you are unable to get enough sunlight or are at a high risk of vitamin D deficiency, you may want to consider taking a vitamin D supplement. Vitamin D supplements are available in different forms, including pills, capsules, and liquid drops.</li><li>Eat <a target="_blank" href="https://www.gonutre.com/blog/vitamin-d-boosting-foods-to-see-you-through-the-winter/" alt="vitamin D-rich foods" class="on">vitamin D-rich foods</a>: Some foods are naturally high in vitamin D, including fatty fish (such as salmon, mackerel, and sardines), eggs, and fortified foods (such as milk, orange juice, and cereals). Incorporating these foods into your diet can help improve your vitamin D levels.</li><li>Get your vitamin D levels checked: If you suspect you may be vitamin D deficient, it is important to get your levels checked by a healthcare provider. They can recommend the best course of treatment based on your specific needs and situation.</li></ol>If you are vitamin D deficient, it is important to take steps to improve your levels. By getting more sunlight, taking a supplement, eating vitamin D-rich foods, and getting your levels checked, you can help ensure that you are getting enough vitamin D to maintain strong bones and a healthy immune system.it is important to note that vitamin D is a fat-soluble vitamin, which means it is absorbed better when taken with fat. This is why vitamin D supplements often contain some form of fat, such as olive oil or sunflower oil.If you are taking a vitamin D supplement, it is generally recommended to take it with a meal that contains some fat to help improve absorption. However, it is not necessary to specifically take it with a fatty food. In fact, taking a vitamin D supplement with a well-balanced meal that includes some fat, protein, and carbohydrates is generally the best approach.It is also important to note that while fatty foods can help improve the absorption of vitamin D, it is not necessary to consume large amounts of fat in order to get the benefits of vitamin D. A healthy diet that includes a variety of nutrient-rich foods is the best way to ensure that you are getting enough vitamin D and other essential nutrients.​

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If you are vitamin d deficient, here is some tips

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

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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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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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

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?

2017 was a great year for fitness enthusiasts. The year saw the emergence of many latest fitness trends and development of various training programs. From young adults to elderly, all took part in the fitness regime gladly owing to the multiple awareness campaigns that were carried out.Since 2017 set such high fitness standards, it’s likely that it will continue in the next year too. In fact, 2018 is expected to be an important year for fitness. But with so many changes, it’s easy for people to lose sight of the real goal. This blog aims to touch on some tips to staying healthy in 2018. And they are as simple as they get.So let’s begin with the tips on staying healthy in 2018 and give you a head start on your fitness goals for the year.<h3>Diet</h3>There’s no surprise here. Diet is everything when it comes to fitness. Without a balanced and healthy diet, you won’t be able to achieve your fitness goals. In 2018, you’ll be able to find a lot of probiotics. This gut boosting element has gained much recognition in 2017 and you can expect it to show up in more food items in 2018.Caffeine in coffee and teas has brain benefits and that’s why caffeine is being introduced in other food items too. Now that’s some good news for coffee lovers. You were right after all!<h3>Be a&nbsp;Maverick</h3>Don’t let the rules of others apply to you. Be a free spirit and focus on your own fitness regime. You might be tempted to incorporate a few points from your friend’s fitness plan. That might not be wise. When you both have different goals, there’s no point in following their regime.The most important thing is to focus on your plan and goals. Be steadfast and don’t let go of consistency. That’s the biggest trick to staying healthy in 2018. Only with a determined mind and commitment would you be able to achieve your fitness goals.<h3>Activated Charcoal — Detox</h3>Activated charcoal has already made a grand entrance in the beauty industry. Well, recently it made its way to the fitness industry as well. Where it was once considered a source of natural energy and only that, activated coal is the new way to cleanse the body.There are a number of detox drinks available and many people are getting on the bandwagon. Diet makes sure you don’t get anything unhealthy in your body anymore. Detox drinks aim to cleanse the body and eliminate the toxins that have accumulated in it over a period of time, that’s why detoxing the body is also an important part of fitness in 2018.So here they are, the three tips that’ll help you stay healthy in 2018 and eventually achieve your fitness goals. All it requires is some good old determination and you’ll be on your way to a healthy 2018.

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Living a Healthier Lifestyle in 2018

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

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

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Why Meal Prep?

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?

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

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Good Carbs Vs Bad Carbs

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

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

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

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

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

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

 <blockquote> -personalized workout programs </blockquote> 

 <blockquote> -nutritional advice </blockquote> 

 <blockquote> -email support </blockquote> 

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

 <blockquote> -Increased energy </blockquote> 

 <blockquote> -Weight-loss </blockquote> 

 <blockquote> -Better sleep </blockquote> 

 <blockquote> -Higher confidence </blockquote> 

 <blockquote> -Positive routines </blockquote> 

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

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

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

5 Reasons to Meal Prep on a Busy Schedule

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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

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?

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

How Eating Healthy Can Change Your Life

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?

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”?

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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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!

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What Can You Drink While on a Diet?

If you’re like most people, you’ve probably already heard of the term corporate wellness. The term has become the latest talk of the town in the corporate world and that too for good reason. Corporate wellness relates directly to the emotional, physical, and mental health of any and all employees in a business, company, or organization, and incorporates a lot more than just adding an exercise machine or two in the office premises.In addition to promoting health and fitness by offering memberships for recreational activities and fitness facilities at discounted rates, companies these days are also focusing on encouraging people to resort to healthy and nutritional options. Below, we’re dishing out some of the details on why healthy foods are being promoted and how they can benefit the workplace.<h3>Increased Productivity</h3>The majority of people are generally not aware of the fact that eating clean and resorting to healthy and nutritional meals instead of processed food or ordering in from fast food joints can actually help make you more productive. In fact, processed food and meals that are full of fat and chemicals require a lot more energy to be expended by the digestive system. These foods are also converted into glucose much quicker than healthy options that are digested slowly and gradually, leaving you with enough energy to go about your tasks for a good few hours.Eating healthy and nutritional meals can also help you focus on tasks at hand much more easily than when you resort to unhealthy food options. This is because processed food causes brain fog, making it difficult for people to concentrate or remember what they were supposed to do.<h3>Better Decision&nbsp;Making</h3>Renowned Greek physician Hippocrates once said “all disease begins in the gut,” and modern science and medicine suggests that he might just have been right. With proof that gut health is directly related to mental health, nutritionists and health professionals throughout the world are convinced that eating the right amount and types of food can actually help you make better and more focused decisions. This is because eating clean and choosing healthy food options can promote better gut healthy which automatically means that you will have improved mental health and will be able to concentrate and make decisions far more easily than if your mind were hazy and fogged due to lack of nutrition.Eating right is something that should not only be adopted by people on an individual level, but should also be promoted by companies and organizations owing to the countless benefits that clean eating has for one both personally and professionally. As always, starting slow is the key when you’ve made your decision to start eating right to ensure that you don’t back off on your decision and are able to continue to adopt new healthy habits regularly.

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Healthy Foods Benefiting the Workplace

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

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?

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

Fact or Fiction: Does Sugar Provide Long Lasting Energy?

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Does Intermittent Fasting work for weight-loss?

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?

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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It’s a nutritional myth as old as dieting itself — eating healthy and achieving fitness goals while still eating the food you want is actually really easy! All you have to do is switch&nbsp;bad food for&nbsp;good&nbsp;food: rid your home of candy bars and processed sugary snacks and fill it instead with strawberries, bananas, oranges and kiwis. You’ll satisfy your sweet tooth cravings by eating&nbsp;good sugar instead of processed&nbsp;bad&nbsp;sugar and watch the pounds melt away!…Or so the story goes. But is it true? Can fruits really serve as a simple, one-step replacement to transform your diet? Or do these sweet treats have more in common with that candy bar than meets the eye?In this edition of Food Fact or Fiction, we’ve gotten to the core of the “fruit is healthier than candy” debate and found an answer that might surprise you.Fruit Isn’t As Bad As CandyIn order to get to the core of the truth about fruit, we need to understand how the body processes sugar. Candy and fruit both contain a lot of it (grapes and bananas can contain almost 20 grams of sugar in a one-cup serving), but there’s a key difference between the type&nbsp;of sugar that enters the body.The key culprit here is fructose, which the body doesn’t naturally produce in any significant amount and needs to be processed by the liver. Foods with added sugar, such as candy bars, can contain a lot of fructose thanks to artificial sweeteners like high fructose corn syrup. Even worse, sugars like fructose are often processed by the body and turned into fat.Fruits like apples can contain fructose too, but almost always in much smaller amounts and coupled with naturally-produced glucose sugars and fibers to help mitigate the potential damage. The bottom line is that when comparing candy and fruit directly, the types of sugars found naturally in fruits will put less strain on your body because they’re more balanced and less likely to contain huge amounts of fructose.…But That Doesn’t Mean Fruit Is Always Good For YouSo fruit must be healthy then, right? Unfortunately, it’s not quite that simple.Too much sugar is still too much sugar, and can have a host of negative health effects including weight gain, slowed metabolism, tooth decay, and increased triglyceride levels that can even increase your odds of high cholesterol or heart disease.Even worse, dried fruits, fruit juices and smoothies can be as bad as candy — they distill the worst elements of fruit for fast consumption while removing the complex minerals and fibers that make fresh fruit a healthier choice.At the end of the day, the best strategy is to take a look at USDA guidelines and understand how much fresh fruit will put you past your daily recommended allowance (for most adults, it’s two cups of fruit a day). Replacing candy with fruit is a great move as long as you do so in moderation — not quite so simple as switching the&nbsp;bad&nbsp;for the&nbsp;good.

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Fact Vs Fiction: Is Fruit Good for you?

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

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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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?

Think back to your childhood and you’ll probably remember a favorite go-to sweet treat that takes you right back to those simpler days. There’s a common myth associated with that favorite sugary snack. In addition to bringing back sweet memories, the myth highlights sugar-laden foods that will keep your energy levels high throughout the day, or so they claim. But does your energy level benefit from foods high in sugar? The ultimate question is whether this energy rush is long-term and truly beneficial to our health.Unfortunately, the answer isn’t as simple as&nbsp;yes&nbsp;or&nbsp;no. In short, sugar is needed, but it’s thetype&nbsp;of sugar that makes all the difference.<h3>What’s the best type of sugar for all day&nbsp;energy?</h3>Essentially, you can achieve the right energy mix from two types of carbohydrates — complex and simple. It’s important to remember that carbohydrates are not simply sugar: instead, they’re the raw materials that break down into sugar in your digestive system. We need both simple and complex carbs, but each in different capacities.Simple carbohydrates or simple sugars are typically more processed and move through your digestive system much faster, such as baked goods, cereal, sweets and chocolates. If you read the nutrition label on some likely suspects, you are likely to find ingredients including glucose, sucrose, fructose, corn syrup, brown sugar, and raw sugar. These refined sugars have few vitamins and minerals and provide short term relief.Foods rich in complex carbs should be the primary sugar source. Complex carbs take longer to digest and will likely keep your energy level high throughout the day. Common sources of complex cards include whole grains, nuts, legumes and beans. Starches like potatoes and carrots, fruit, as well as low fat milk and dairy products also tend to contain high volumes of complex carbs. Essentially, unlike common misconceptions of traditional sugar sources, complex cards should be the primary source for energy.In comparison, simple carbohydrates give your system a quick pick-me-up, but complex carbs offer more lasting energy. If you’re going to go the simple sugar route for a quick pick-me-up, make sure you pair them with complex carbs. The key here is balance: match the simple and complex carbs with fiber and starch so that you’re not spiking your sugar levels with a burst of simple carbs and then hitting a crash later. After all, the goal is to maintain a source of consistent energy that keeps you running throughout the day.<h3>So, what should you do to get long lasting&nbsp;relief?</h3>A good rule of thumb is to choose more natural items when you feel like you need a lift. Some of the most popular options include nuts, trail mix, oranges, apples, and melons. Fruits tend to be more complex than fruit juices or smoothies. In lieu of the traditional candy bars, try something that can boost your system with sugars without the refined, simple carb dominance.The common misconception that was once viewed throughout your childhood no longer holds true as to try to attain a balanced diet with long-term energy sources. A quick can of Redbull or a scoop of ice cream will only provide quick relief. Be mindful of your sugar intake and try to stick with a balance of complex and simple sugars. Nobody wants to crash mid-afternoon before going to home or heading off to the gym. Complex carbs will become your new best friend.For more nutritional information contact us at info@gonutre.com from&nbsp;<a href="https://medium.com/@NutreMeal" target="_blank" rel="noreferrer noopener">Nutre Meal Plans</a>

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

Supercharge Your Metabolism with- These “Elite” Healthy Snacks

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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

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

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

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

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What is the Ketogenic Diet?

<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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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

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

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...

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

Fasted Cardio- Does it Work?

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

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Fall Foods You Should Try

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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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?

If you are looking to change from home delivery to Pick up locations, or vice versa here is how to do it.First, go into your Nutre account. On the top right of your screen you will see your name that leads into your account settings. (shown in picture below)<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/2020/03/Screenshot-159-1024x683.png" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="Screenshot-159-1024x683.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="0"></figure></div></figure>Next step: Click Manage subciption drop down link. From here, click "addresses" link.<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/2020/03/Screenshot-160-1024x683.png" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="Screenshot-160-1024x683.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="1"></figure></div></figure>Now you will see the page below. From here click button "edit address"<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/2020/03/Screenshot-161-1024x683.png" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="Screenshot-161-1024x683.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="2"></figure></div></figure>Now you will see the page below. You will see two bubble choices. If you currently are on delivery and would like to switch to pick up, simple check the pick up bubble and you will see our pick up location options. If you are currently chosing a pick up location partner, simply chose delivery and add the address. BE SURE TO CLICK SAVE CHANGES!<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/2020/03/Screenshot-162-1024x683.png" alt="" data-origin="," data-proportion="true" data-align="none" data-file-name="Screenshot-162-1024x683.png" data-file-size="0" data-rotate="" data-rotatex="" data-rotatey="" data-size="," data-percentage="auto,auto" style="" data-index="4" origin-size="1024,683"></figure></div></figure>&nbsp;&nbsp;That is all!

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How to Change Delivery Preferences

<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?

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!

&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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<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;