Knowing that you need to eat healthfully is easy — actually doing it: that’s another thing. We all know that healthy eating is the first step to a healthier life and body. But eating healthfully is not always easy, especially with all of the yummy foods you can find in any grocery store. Learning the right way to shop for groceries is your first step toward healthy eating. Healthy grocery shopping involves more than grabbing a box of healthy protein bars and calling it a day. Here are 8 tips and tricks to help you become a healthier grocery shopper:
- Plan your healthy grocery list. Before you ever step foot out of the house, have your grocery list ready and make sure it includes foods that meet your daily dietary needs. These should include veggies, fruits, lean meats, beans, poultry, and whole grain foods. Change things up each week by adding a new fruit or veggie to give your taste buds a treat without sacrificing health benefits.
- Stick to the perimeter. When you are in the store and shopping, stay away from the center aisles as much as you can. If you pay attention to the layout of most grocery stores, the center aisles is where you are likely to find the sugary, sweet foods — you know … the good stuff — that you need to avoid. Instead, shop the perimeter, because this is where you will find milk, meats, veggies, and fruits — the healthy stuff.
- Opt for single-serve packaging. You may have to pay a little more for a single-serving package, but it will be money well spent when you learn how to control your portions. Portion control is a key part of eating healthy, and single-serve packages of food, such as cheese sticks or precut veggies, ensure that you get just enough and never too much. Our protein bars are single-serve and pack a healthy punch to keep your diet on track.
- Shop for rainbows. The produce section should be the area where you spend the most time shopping. Try to create a rainbow of veggies and fruits in your basket! Choose a variety of colors, because each one provides different vitamins and minerals. The more colors you have, the better!
- Keep the grains whole. When shopping for breads and pasta, choose whole grain varieties. When you do venture into the center aisle for cereal, make sure you choose a whole grain option with less sugar and plenty of fiber.
- Dairy shouldn’t be fatty. When you hit the dairy section, choose low-fat or nonfat items. These include yogurts, milk, and cheeses, all of which help you meet your daily needs for calcium and vitamin D.
- Hit the freezer section! Frozen fruits and vegetables are picked and frozen at the peak of ripeness and freshness making them just a nutritious as fresh options. When you can’t get fresh, try out lots of great frozen options.
- Read the labels. If you are ever in doubt about one of your food choices, take a look at the label. Aim to choose options that have few ingredients. In this case, less if more! If the label is full of words that you cannot pronounce, put it back.
Contact us today at Promax to learn more about our protein bars and how they can help you meet your dietary needs without sacrificing your diet.
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When you think about nutrition, what do you think about? Do you think about the foods that you put into your body? Do you think about vitamins and minerals? You may not even think about nutrition very often at all. If you don’t give much thought to nutrition, you should. Good nutrition is an essential part of a healthy lifestyle. So, why should you take nutrition seriously?
What Is Nutrition and Why Is It Important?
Nutrition can be defined as: “The process of providing your body with nutrients such as protein, carbohydrates, fats, vitamins and minerals”. Food is where your body gets all of the energy, vitamins, minerals, proteins, and fats that it needs to be healthy. Without the right level of nutrition, you could be overweight or underweight. Your energy levels and even your health could suffer from lack of proper nutrition. Even things such as the luster of your hair and the strength of your fingernails are all tied into nutrition.
Good nutrition should be a part of an overall healthy lifestyle. When you combine proper nutrition and exercise, you’ll be taking two big steps towards optimum health and vitality. Think of your body like a car — just as you give your car maintenance to ensure that it runs smoothly all the time, you need to do the same for your body. By fueling (feeding) your body the right way and staying active, you can expect a long and healthy life. So, how do you make sure you are providing your body with the proper nutrition?
How to Nourish Your Body
The best way to give your body everything that it needs for optimal health is to eat a variety of foods. Fresh foods, like fruits and veggies, are great, but you also want to add in various proteins, carbs, and fats. Using real foods, like meats, veggies, and fruits, to get your nutrition is ideal. A good rule of thumb is to have as many colors on your dinner plate as possible — after all, variety is the spice of life, and a variety of foods ensures that your body gets all of the necessary nutrients. However, sometimes it’s difficult to eat a well-rounded meal — our lifestyles simply do not always accommodate that. In instances where you cannot eat real foods, you need to turn to engineered foods, like our protein bars.
Our nutrition bars are scientifically-engineered to help fuel your body. They are designed to give you a good balance of carbs and proteins to help meet your nutritional needs. They are also gluten free and free of artificial sweeteners or colors. When you don’t have time to sit down for a full meal, or after you finish a hard workout, grab a bar and refuel your body. Your body is a temple, and it is up to you to take care of it and keep it properly nourished. Contact us today at Promax to learn more about proper nutrition and how our nutrition bars can be a part of your daily diet.
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When you have a long and strenuous workout, you want to start refueling your body as soon as possible. This is because there is a one-hour window when your glycogen replacement is at its fastest. While the replacement rate does continue at a slower pace for several hours, the best refueling results are within that one-hour window. No matter what level athlete you are – from beginner to professional – it’s best to start the refueling process as soon as you complete your workout. You can do this with one of our clean energy bars, which are packed with a great combination of easily digested protein and fast response carbs.
There are other things you need to remember about refueling after a strenuous workout. Your muscles can be refueled in 24 hours, as long as you feed them the right amount of carbs and proteins. You just need to make sure you are eating to refuel; this should be strategic eating for optimal performance rather than eating just to eat. Make sure your calories are appropriate to your level of workout and energy needs.
What You Need to Refuel
You should refuel with both carbs and protein. Knowing how many carbs your body needs can be tough to determine. Your carbohydrate needs are dependent on the intensity and duration of your workout, as well as your body weight and body composition. Here are some general rules to help you keep your muscles energized and ready for action:
– If your workout is moderate intensity for 60 minutes or less, all you need is .25 – .50 grams of carbs per pound of your body weight in the meal following your workout.
– If you’re an endurance athlete and your workout lasts 1-3 hours, aim for .50 – .75 grams of carbs per pound of your body weight in your recovery meal. Then, aim for .25 grams of carbs per pound of bodyweight in a meal 3 hours post workout.
– Extreme athletes who engage in activity for more than 3 hours per session need 1 gram of carb per pound of bodyweight in the recovery meal as well as two hours post session.
You also want to give your body sufficient protein in combination with the carbs. Combining your proteins and carbs within the first half hour after a workout will give you the maximum glycogen benefits. Aim for a 4:1 ratio of carbs and proteins – you want 4 grams of carbs for every 1 gram of protein.
What to Eat for Refueling
Now that you know how much carbs and protein you need to refuel your body, you need to know which foods make the best choices. You may not have a full kitchen available immediately after a workout, which makes our protein bars the ideal choice. Engineered foods, such as our protein bars, are designed specifically for fueling your body both before and after a workout.
They are a key component in refueling because they are made to be easy to digest, and they also contain the ideal balance of carbs and proteins. These scientifically-engineered bars are clean, healthy, and they take the guesswork out of counting grams of carbs and protein. You can easily eat a protein bar right after a workout and know that you are giving your body exactly what it needs to repair muscles and refuel for the next workout.
Drink the Good Stuff
Finally, when it comes to the right after-workout drink, avoid the sports drinks. Those are fine for drinking during extended exercise programs, but for refueling after a workout, you need a different composition of nutrient. Be sure to drink 8-10 ounces of pure, clean water with our bars to improve digestion and absorption. Other great refueling options include: low fat chocolate milk, bananas, orange juice and tropical fruit
Contact us today at Promax to learn more about our energy bars and how they can help refuel your body after a strenuous workout.
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When you hear people talking about macro nutrients, you may not know what they are talking about. Large nutrients, like a couple of extra-large nutrition bars? Well, not exactly, although our nutrition bars can definitely help. Nutrients are different substances your body needs to grow and maintain itself. Macro does mean large, but the term macro nutrients does not refer to the size of the nutrients. The term is referring to quantity. Macro nutrients are, specifically, nutrients that are needed in large amounts.
The Specific Macro Nutrients Needed and Why
There are three specific macro nutrients that your body needs for survival:
- Proteins, which provide 4 calories with every gram consumed
- Fats, which provide 9 calories with every gram consumed
- Carbohydrates, which provide 4 calories with every gram consumed
There are various reasons why you need each one of these macro nutrients. Understanding the function of each macro nutrient for your overall health can help you better choose the foods you consume.
Proteins are needed for:
- Maintaining healthy immune system functions
- Repairing tissues
- Manufacturing enzymes and hormones
- Preservation of lean muscle mass
The USDA recommends that you get between 10-35% of your daily calories from proteins. You will find proteins in foods such as meats, fish, poultry, cheese, legumes, nuts, seeds, milk, and various vegetables.
Fats might seem like an unnecessary part of your diet, but they are needed for:
- Maintenance of cell membranes
- Cushioning for internal organs (think shock absorption)
- Absorbing vitamins A, D, E, and K, as well as carotenoids
- For taste and stability in different foods
The USDA recommends that between 20-35% of your daily calories should come from fats. There are three types of fats: trans fat, saturated fat, and unsaturated fat. In general, the less trans fat and saturated fat you have in your diet, the better, due to the increased risk for heart disease. Unsaturated fat can actually reduce your risk of heart disease. You can find fats in nuts, seeds, meats, poultry, butters, oils, milk items, salad dressing, fish, and grain items.
Carbohydrates are needed for:
- Fuel for your body
- Helping the brain, muscles, central nervous system, and kidneys function
- Assisting in eliminating waste and maintaining the health of intestines
Your body needs more carbohydrates than any other macro nutrient. They are the primary energy source for your body, and they are stored in your muscles and liver for later use. The USDA recommends that between 45-65% of your daily calorie intake should come from carbs — which may seem a bit on the frightening side, when you think about the havoc carbs can wreak on your weight loss plans. However, in moderation and consumed in the right form, carbohydrates are a useful and very essential part of your daily life. You will find carbs in fruits, grains, potatoes, milk and yogurt (in the form of lactose), and in many vegetables.
An important thing to remember about carbohydrates is that fiber is a type of carb that your body is unable to digest. However, fiber aids in the removal of waste from your body, and high-fiber diets reduce your risk for heart disease, as well as obesity — so, not all carbs are bad for your body.
Contact us today at Promax to learn more about our new and improved protein bars and how they can help your body get the macro nutrients it needs.
Image courtesy of the Promax Nutrition website
When we heard that Anna was running across America, literally, from CA to NY, we had to learn more about her and support this incredible endeavor. Anna was inspired to make this trek to raise awareness in the United States about the many challenges veterans face when returning home. She chose to support Team RWB, an organization that enriches the lives of America’s veterans by bringing together veterans and civilians for athletic and social events.
Anna has been staying fueled on the road by eating Promox Protein Bars…and we’re happy to be a part of this very special journey!
To learn more about Anna and her journey, click here.You can also run with Anna either on her route or by downloading the Charity Miles app and using the hashtag #runamerica.
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