Potatoes

Spuds are a natural source of fiber, vitamin C, and potassium. Plus, they’re so very versatile! Mash them with butter and sour cream, roast them with some chicken, or just bake them with a sprinkling of salt and pepper. Potatoes are also a good option for those with diabetes as they can lower blood glucose response.

View this post on Instagram

A post shared by Williams Sonoma (@williamssonoma)

White Rice

There’s a reason that white rice is a staple in so many cultures. The grain contains calcium, iron, and magnesium, and is naturally gluten-free. Being low in fat and without added sugars, white rice can definitely be included as part of a healthy diet.

View this post on Instagram

A post shared by Cook’s Country (@cookscountry)

Bread

Bread most likely receives the biggest side-eye in the carbs family. While white bread may be the least healthy of the bunch, whole-grain versions can offer fiber and vitamin B. Sourdough, which is made through a fermentation process, has also been known to improve gut health.

View this post on Instagram

A post shared by Ana A. Negru | Artisan baker | Sourdough baking teacher (@sourdough_storytelling)

The post These Carbs Aren’t as Bad as You Think appeared first on yourdailysportfix.com.

Ingredients:

• 2 eggs (optional)
• 2 tablespoons butter
• 1 large shallot, diced 
• 2 cloves garlic, minced
• ¼ teaspoon fine sea salt
• ¼ teaspoon black pepper, to taste
• ⅔ cup orzo
• 2 cups vegetable stock
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 cup chopped baby spinach
• 2 tablespoons Parmesan cheese 
• 3 tablespoons crumbled feta cheese 
• Fresh dill 

Instructions:

1. Start by cooking the soft-boiled eggs (if you are using them). Bring a pot of water to simmer over medium heat. Lower the eggs in and cook for 6 1/2 minutes. Move the eggs to an ice bath to cool and peel.
2. Melt butter in a large skillet over medium heat. Add the shallot, garlic, salt, and pepper stirring frequently, until shallots are translucent, about 3 minutes.
3. Add the orzo to the skillet and toss the butter mixture to coat all the orzo. Pour in the vegetable stock and bring to a boil over medium-high heat. Then, reduce heat to medium and cook, stirring occasionally, until the orzo is al dente, 10 to 12 minutes.
4. Remove the skillet from the heat and add the lemon juice, zest, spinach, and parmesan cheese. Stir until spinach is slightly wilted. Divide into bowls and add the feta and dill and place the eggs on top.

The post Indulge Your Carb Craving With This Lemon Spinach Orzo Recipe appeared first on yourdailysportfix.com.

Here are four foods for you to eat before your workout.

View this post on Instagram

A post shared by Princy (@samosa_forever)

Oatmeal with Banana and Almonds

If your workout is within two hours, then this is a great meal to consume. The oatmeal is filling and slow burning, so it’s guaranteed to keep you energized throughout your entire workout.

View this post on Instagram

A post shared by Sheldon Kyle (@sheldon_kr)

Greek Yogurt and Fruit

If your workout is within the hour and you need something light and easy to digest, greek yogurt and fruit is a great snack. You’ll get lots of energy from the fruit and protein from the yogurt.

View this post on Instagram

A post shared by Tale Tare (@tare_tale_)

Protein Bar

If you are working out early morning and you need something quick to grab, a protein bar is the easiest option. Usually, protein bars have a good amount of carbs and about 20-25g of protein. It won’t keep you full for long, but it will give you energy throughout your workout.

View this post on Instagram

A post shared by SHERRY’s 𝟭𝟭𝟮 𝗹𝗯𝘀 w/ WW (@sherrysluv4_conquercravings)

Avocado Toast With Eggs

If you have time for a nice filling breakfast long before your workout, then mashed avocado on whole wheat toast with an egg of choice should be your go-to. You have your carbs from the bread, fat from the avocado and protein from the eggs.

View this post on Instagram

A post shared by tonijoe48 (@tonijoe48)

The post What Foods to Eat Before You Workout appeared first on yourdailysportfix.com.

Breakfast

Start by eating quality carbs at breakfast. Carbs replenish your body after workouts and they help you prepare for workouts later in the day. A well-rounded breakfast should include carbs, protein, and fat. Great options for breakfast include oatmeal with fruits and nut butter or a whole-grain bagel with egg and avocado.

Beans

Bean are full of protein and complex carbs. They’re great in soups, salads, pasta, tacos, and chillies.

Pasta and Bread

Pasta and bread are often seen as unhealthy carbs, but they actually are complex carbs that give you energy. Choose whole-grain versions that have more fiber, protein, and micronutrients than white ones. When having pasta or bread, pair them with protein, fat, and veggies.

Potatoes

Potatoes are an excellent source of complex carbs and they’re high in potassium, vitamin C, and fiber. Use them as pizza crusts, in soups or salads, or pair them with eggs.

Fruit

While fruit contains sugar, it’s a carb packed with vitamins and minerals. Snack on fruits with yogurts, nuts, or cheese.

The post What’s the Healthiest Way to Increase Carbs? appeared first on yourdailysportfix.com.

FODMAPs

Fodmaps stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put simply, they’re carbs that ferment and lead to gas during digestion. For people with sensitive digestive symptoms, eating FODMAPs can cause digestive pain, discomfort, diarrhea, or constipation. They’re found in lots of healthy foods like fruits and vegetables and they can actually be good for your health.

What Foods Contain FODMAPs?

Many popular pre-workout foods have FODMAPs. Dried fruits, watermelon, cashews, milk, cottage cheese, yogurt, apples, honey, mangoes, sugar-free snacks, protein bars, protein powders, and many other foods contain FODMAPs.

FODMAP-Free Foods

If you notice you have a sensitive stomach after eating the foods mentioned above, some things to eat instead to give you fuel for your workout include a banana with peanut butter, an orange, macadamia nuts, or oatmeal with pumpkin seeds and pecans.

The post What Carbs Should You Avoid Before a Workout? appeared first on yourdailysportfix.com.

Simple Carbs

Simple carbs are known as sugar and they’re made up of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose, or galactose. They’re broken down easily and digested and absorbed into the bloodstream quickly. Some foods that are high in simple carbohydrates include sweeteners (table sugar, syrup, and honey), candy, jellies, and refined flour. Fruits, vegetables, and beans also have simple carbs in addition to vitamins and minerals.

Complex Carbs

Complex carbs are starch or fiber and they’re made from three or more sugars connected in a chain. Complex carbs often contain fiber, protein, healthy fats, vitamins, and minerals. They take a longer time to break down resulting in a more gradual insulin response and they’ll keep you feeling full longer. Bread, pasta, rice, beans, whole grains, and vegetables are all high in complex carbs.

How to Choose the Right Carbs

In general, it’s best to choose carbs from nutrient-dense sources and to eat more complex carbs than simple carbs. It’s recommended to eat vegetables, nuts, beans, seeds, 100% whole-grain breads, and brown rice. When consuming complex carbs, try and eat fewer ones from refined sources because the nutrients are removed from them. In regards to simple carbs, eat them in moderation as they are considered “empty calories” because they are high in calories and contain every few micronutrients. Fruits and milk are an exception to the rule as they have lots of vitamins and minerals.

The post What’s the Deal With Carbs? appeared first on yourdailysportfix.com.

“What we always want to look at first is carbohydrates, which break down into glucose (the fancy word for sugar) in the body,” registered dietitian Alix Turoff told Popsugar. She says that an average-sized banana has 27 grams of carbs and 3 grams of protein, which may seem like a lot when you’re on a low-carb diet.

When you’re trying to lose weight, carbs are the first thing you reduce but getting your carbs from bananas is not a bad thing. Bananas contain plenty of vitamins and minerals that are good for you, such as potassium, calcium, manganese, iron, folate, etc.

As long as you enjoy bananas in moderation, there’s no reason to not include them in your healthy and balanced diet. For example, you can add half a banana to your morning oatmeal or use one small banana together with an egg to make a healthy version of breakfast pancakes. 

Bananas are also a great source of fiber, so if your diet is typically not rich in fiber, bananas can help you with digestion.

The post Do Bananas Have Too Many Carbs? appeared first on yourdailysportfix.com.

Here are 8 signs that your body is lacking carbs.

1. You Crave Junk Food – This happens because your body realizes that you don’t provide it with enough fuel, so it wants a quick fix.
2. Your Brain Isn’t Working Properly – Carbs are essential for brain functions and it can be hard to focus on work and other tasks without them.
3. Bad Breath – Bad breath is a typical sign of ketosis, which happens when you don’t eat enough carbs and focus on proteins.
4. Your headaches become more frequent.
5. You’re often bloated and constipated – carbs are one of the main sources of fiber.
6. Your body temperature drops and you’re cold.
7. Mood swings are often connected with low carb intake.
8. You suffer through your workout because your body literally lacks the fuel to complete it.

Watch out for these symptoms and increase your intake of complex carbs if you notice them.

The post 8 Signals Your Body Sends You When It Needs More Carbs appeared first on yourdailysportfix.com.

Potatoes

Spuds are a natural source of fiber, vitamin C, and potassium. Plus, they’re so very versatile! Mash them with butter and sour cream, roast them with some chicken, or just bake them with a sprinkling of salt and pepper. Potatoes are also a good option for those with diabetes as they can lower blood glucose response.

View this post on Instagram

A post shared by Williams Sonoma (@williamssonoma)

White Rice

There’s a reason that white rice is a staple in so many cultures. The grain contains calcium, iron, and magnesium, and is naturally gluten-free. Being low in fat and without added sugars, white rice can definitely be included as part of a healthy diet.

View this post on Instagram

A post shared by Cook’s Country (@cookscountry)

Bread

Bread most likely receives the biggest side-eye in the carbs family. While white bread may be the least healthy of the bunch, whole-grain versions can offer fiber and vitamin B. Sourdough, which is made through a fermentation process, has also been known to improve gut health.

View this post on Instagram

A post shared by Ana A. Negru | Artisan baker | Sourdough baking teacher (@sourdough_storytelling)

The post These Carbs Aren’t as Bad as You Think appeared first on yourdailysportfix.com.

Ingredients:

• 2 eggs (optional)
• 2 tablespoons butter
• 1 large shallot, diced 
• 2 cloves garlic, minced
• ¼ teaspoon fine sea salt
• ¼ teaspoon black pepper, to taste
• ⅔ cup orzo
• 2 cups vegetable stock
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 1 cup chopped baby spinach
• 2 tablespoons Parmesan cheese 
• 3 tablespoons crumbled feta cheese 
• Fresh dill 

Instructions:

1. Start by cooking the soft-boiled eggs (if you are using them). Bring a pot of water to simmer over medium heat. Lower the eggs in and cook for 6 1/2 minutes. Move the eggs to an ice bath to cool and peel.
2. Melt butter in a large skillet over medium heat. Add the shallot, garlic, salt, and pepper stirring frequently, until shallots are translucent, about 3 minutes.
3. Add the orzo to the skillet and toss the butter mixture to coat all the orzo. Pour in the vegetable stock and bring to a boil over medium-high heat. Then, reduce heat to medium and cook, stirring occasionally, until the orzo is al dente, 10 to 12 minutes.
4. Remove the skillet from the heat and add the lemon juice, zest, spinach, and parmesan cheese. Stir until spinach is slightly wilted. Divide into bowls and add the feta and dill and place the eggs on top.

The post Indulge Your Carb Craving With This Lemon Spinach Orzo Recipe appeared first on yourdailysportfix.com.

Here are four foods for you to eat before your workout.

View this post on Instagram

A post shared by Princy (@samosa_forever)

Oatmeal with Banana and Almonds

If your workout is within two hours, then this is a great meal to consume. The oatmeal is filling and slow burning, so it’s guaranteed to keep you energized throughout your entire workout.

View this post on Instagram

A post shared by Sheldon Kyle (@sheldon_kr)

Greek Yogurt and Fruit

If your workout is within the hour and you need something light and easy to digest, greek yogurt and fruit is a great snack. You’ll get lots of energy from the fruit and protein from the yogurt.

View this post on Instagram

A post shared by Tale Tare (@tare_tale_)

Protein Bar

If you are working out early morning and you need something quick to grab, a protein bar is the easiest option. Usually, protein bars have a good amount of carbs and about 20-25g of protein. It won’t keep you full for long, but it will give you energy throughout your workout.

View this post on Instagram

A post shared by SHERRY’s 𝟭𝟭𝟮 𝗹𝗯𝘀 w/ WW (@sherrysluv4_conquercravings)

Avocado Toast With Eggs

If you have time for a nice filling breakfast long before your workout, then mashed avocado on whole wheat toast with an egg of choice should be your go-to. You have your carbs from the bread, fat from the avocado and protein from the eggs.

View this post on Instagram

A post shared by tonijoe48 (@tonijoe48)

The post What Foods to Eat Before You Workout appeared first on yourdailysportfix.com.

Breakfast

Start by eating quality carbs at breakfast. Carbs replenish your body after workouts and they help you prepare for workouts later in the day. A well-rounded breakfast should include carbs, protein, and fat. Great options for breakfast include oatmeal with fruits and nut butter or a whole-grain bagel with egg and avocado.

Beans

Bean are full of protein and complex carbs. They’re great in soups, salads, pasta, tacos, and chillies.

Pasta and Bread

Pasta and bread are often seen as unhealthy carbs, but they actually are complex carbs that give you energy. Choose whole-grain versions that have more fiber, protein, and micronutrients than white ones. When having pasta or bread, pair them with protein, fat, and veggies.

Potatoes

Potatoes are an excellent source of complex carbs and they’re high in potassium, vitamin C, and fiber. Use them as pizza crusts, in soups or salads, or pair them with eggs.

Fruit

While fruit contains sugar, it’s a carb packed with vitamins and minerals. Snack on fruits with yogurts, nuts, or cheese.

The post What’s the Healthiest Way to Increase Carbs? appeared first on yourdailysportfix.com.

FODMAPs

Fodmaps stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put simply, they’re carbs that ferment and lead to gas during digestion. For people with sensitive digestive symptoms, eating FODMAPs can cause digestive pain, discomfort, diarrhea, or constipation. They’re found in lots of healthy foods like fruits and vegetables and they can actually be good for your health.

What Foods Contain FODMAPs?

Many popular pre-workout foods have FODMAPs. Dried fruits, watermelon, cashews, milk, cottage cheese, yogurt, apples, honey, mangoes, sugar-free snacks, protein bars, protein powders, and many other foods contain FODMAPs.

FODMAP-Free Foods

If you notice you have a sensitive stomach after eating the foods mentioned above, some things to eat instead to give you fuel for your workout include a banana with peanut butter, an orange, macadamia nuts, or oatmeal with pumpkin seeds and pecans.

The post What Carbs Should You Avoid Before a Workout? appeared first on yourdailysportfix.com.

Simple Carbs

Simple carbs are known as sugar and they’re made up of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose, or galactose. They’re broken down easily and digested and absorbed into the bloodstream quickly. Some foods that are high in simple carbohydrates include sweeteners (table sugar, syrup, and honey), candy, jellies, and refined flour. Fruits, vegetables, and beans also have simple carbs in addition to vitamins and minerals.

Complex Carbs

Complex carbs are starch or fiber and they’re made from three or more sugars connected in a chain. Complex carbs often contain fiber, protein, healthy fats, vitamins, and minerals. They take a longer time to break down resulting in a more gradual insulin response and they’ll keep you feeling full longer. Bread, pasta, rice, beans, whole grains, and vegetables are all high in complex carbs.

How to Choose the Right Carbs

In general, it’s best to choose carbs from nutrient-dense sources and to eat more complex carbs than simple carbs. It’s recommended to eat vegetables, nuts, beans, seeds, 100% whole-grain breads, and brown rice. When consuming complex carbs, try and eat fewer ones from refined sources because the nutrients are removed from them. In regards to simple carbs, eat them in moderation as they are considered “empty calories” because they are high in calories and contain every few micronutrients. Fruits and milk are an exception to the rule as they have lots of vitamins and minerals.

The post What’s the Deal With Carbs? appeared first on yourdailysportfix.com.

“What we always want to look at first is carbohydrates, which break down into glucose (the fancy word for sugar) in the body,” registered dietitian Alix Turoff told Popsugar. She says that an average-sized banana has 27 grams of carbs and 3 grams of protein, which may seem like a lot when you’re on a low-carb diet.

When you’re trying to lose weight, carbs are the first thing you reduce but getting your carbs from bananas is not a bad thing. Bananas contain plenty of vitamins and minerals that are good for you, such as potassium, calcium, manganese, iron, folate, etc.

As long as you enjoy bananas in moderation, there’s no reason to not include them in your healthy and balanced diet. For example, you can add half a banana to your morning oatmeal or use one small banana together with an egg to make a healthy version of breakfast pancakes. 

Bananas are also a great source of fiber, so if your diet is typically not rich in fiber, bananas can help you with digestion.

The post Do Bananas Have Too Many Carbs? appeared first on yourdailysportfix.com.

Here are 8 signs that your body is lacking carbs.

1. You Crave Junk Food – This happens because your body realizes that you don’t provide it with enough fuel, so it wants a quick fix.
2. Your Brain Isn’t Working Properly – Carbs are essential for brain functions and it can be hard to focus on work and other tasks without them.
3. Bad Breath – Bad breath is a typical sign of ketosis, which happens when you don’t eat enough carbs and focus on proteins.
4. Your headaches become more frequent.
5. You’re often bloated and constipated – carbs are one of the main sources of fiber.
6. Your body temperature drops and you’re cold.
7. Mood swings are often connected with low carb intake.
8. You suffer through your workout because your body literally lacks the fuel to complete it.

Watch out for these symptoms and increase your intake of complex carbs if you notice them.

The post 8 Signals Your Body Sends You When It Needs More Carbs appeared first on yourdailysportfix.com.