Invest in a Humidifier

A humidifier will add moisture to the dry air to help hydrate your skin. The air is dry in the winter which results in dry skin, so with the help of the humidifier, the air will be more humid and keep your skin soft and glowing. They can also help if you’re dealing with a cold or the flu by clearing out your sinuses.

View this post on Instagram

A post shared by Danielle (@beautifullycrazyhome)

Skincare

The skin products you use in the summer can sometimes irritate the skin or not work as well in the winter. It’s worth making sure you have a good moisturizer for the winter months that will smooth out those dry spots. Use simple, calming, natural products.

View this post on Instagram

A post shared by Stefanie (@skin.and.scrubs)

Diet

Consume more healthy fats this winter to contribute to a healthy moisture barrier in the skin. Diet has a huge effect on the condition of your skin, so start increasing your omega 3 and 6 this winter for smoother skin.

View this post on Instagram

A post shared by Vanessa Venturas | Recetas fáciles y saludables | Batchcooking (@cocinandomelavida)

Hydration

You might forget to drink water in the winter as you aren’t sweating as much, but it’s vital you drink just as much as you would do in the summer to keep your skin hydrated.

View this post on Instagram

A post shared by Healthy with Well (@healthywithwell)

The post How to Combat Dry Skin This Winter appeared first on yourdailysportfix.com.

The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.

Nutritional Benefits

White meat is lower in calories and fat than dark meat and it has more protein. Three ounces of white meat has 26 grams of protein and dark meat has 23 grams. Dark meat has twice the amount of fat that white meat has and it has more iron, zinc, and omega-3 fatty acids.

Cooking

White meat doesn’t have much taste, so when cooking it’s all about spices and sauces. It’s extremely versatile and you can roast, bake, grill, or stir-fry it. Dark meat is also versatile, but due to the higher fat content, it’s juicier and richer. It’s also usually cheaper than white meat.

Which is Healthier?

Both white and dark meat chicken have lots of nutrients and which you choose to include in your diets depends on your health goals. If you’re trying to watch fat, it’s better to stick with white meat. Regardless of which meat you choose, it’s best to avoid the skin as it’s high in unhealthy fat and calories.

The post Is White or Dark Meat Chicken Healthier? appeared first on yourdailysportfix.com.

Ingredients:

• 1/2 cup dry Marsala wine
• 4 boneless skinless chicken breast cutlets
• 3 tablespoons olive oil
• 1/2 cup chicken broth
• 1 small onion
• 2 tablespoons minced Italian parsley
• 1 cup crimini or porcini mushroom slices

Instructions:

1. Start by preparing the chicken. If you prefer thinner slices than place it between two wax papers and pound it. Season it with salt and pepper.
2. Turn on the stove and place a skillet with oil. Fry the chicken breasts for 5 minutes per side.
3. When the meat is done take it away from the heat and cover it so that it stays hot.
4. Next, cook the mushrooms together with the onion for about 5 minutes. When the onion becomes soft and translucent you can pour in the wine as well.
5. Continue cooking for 1 to 2 more minutes.
6. If the sauce is too thick you can always add chicken broth.
7. Include the chicken to the pan and add extra vegetables if you like. Serve the chicken marsala on a plate and top it off with parsley.

The post Chicken Marsala is Your Healthy Dinner Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 1 1/2 pounds boneless, skinless chicken breast, cut into 2-inch long strips
• 2 tablespoons cornstarch
• 1/4 cup marmalade
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons canola oil

Instructions:

1. In a small bowl, combine the orange chicken and cornstarch, making sure the chicken is coated.
2. In a medium bowl or measuring cup, combine 1/4 cup water, marmalade, and soy sauce.
3. Heat a wok or large, nonstick skillet over medium heat and add chicken without stirring. Wait about 3 minutes, until the chicken is golden brown on the bottom and stir and continue to cook it until it’s cooked through, about 2 more minutes.
4. Add the marmalade mixture and cook, stirring frequently, until it starts to bubble, about 2 minutes.
5. Serve with pea pods and brown rice or quinoa.

The post Satiate Your Chinese Food Cravings With This Orange Chicken Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 1 zucchini
• 2 finely chopped cloves garlic
• 2 large carrots
• 1 cucumber
• 2 large skinless chicken breasts (cut into thin slices)
• 5 finely sliced scallions
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• 1 teaspoon sugar
• thumb-size piece fresh ginger, chopped into tiny pieces
• 1 teaspoon ground coriander
• handful chopped salted peanuts
• 1 teaspoon canola or vegetable oil

For the satay sauce:

• 1 finely chopped garlic clove
• juice of 1 lime
• 1 teaspoon sunflower oil
• 3/4 cup light coconut milk
• thumb-size piece fresh ginger, finely chopped
• 1/2 tablespoon dark soy sauce
• 3 tablespoons crunchy peanut butter
• 1 chopped small red chili pepper

Instructions:

• Get a bowl and add the coriander, ginger, turmeric, sugar, garlic, and cumin. Put the chicken in the spices and let it stay for at least half an hour. A great idea is to leave it overnight as well.
• Set the stove to medium-high and add the oil to a pan. Start cooking the chicken for 6 to 8 minutes until it’s done.
• For the peanut sauce, you need to combine the garlic, chili, ginger with a little oil in a pan. Mix everything constantly on the stove for 30 to 40 seconds. Pour the lime juice, soy sauce, coconut milk, and peanut butter. Let the sauce simmer for 2 to 3 minutes.
• Cut the carrots, zucchini, and cucumber into strands. Add the vegetables in a bowl, include the scallions and finish off with the sauce. Top everything off with the chicken and chopped peanuts.

The post Chicken Satay Salad is a Tasty Way to Stay Healthy appeared first on yourdailysportfix.com.

Ingredients:

• 1 pound chicken breasts, thinly sliced into 4 breasts
• 1/4 cup whole grain mustard
• 1/4 cup honey
• 1/2 teaspoon garlic powder
• 2 teaspoons olive oil

Instructions:

1. Preheat the oven to 425 F.
2. Line a large sheet pan with parchment paper.
3. In a medium bowl, mix the garlic powder, honey, mustard, and olive oil.
4. Piece by piece coat the chicken breast with the mixture.
5. Spread the chicken breasts on the sheet pan.
6. Put the sheet pan in the oven for 15 minutes.
7. Remove the sheet pan from the oven when the thickest part of the chicken has reached 165 F.
8. Before serving, let the chicken rest for 5 minutes.

The post Reach Your Protein Goals With This Honey-Mustard Chicken Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 2 tsp peanut oil
• 4 or 5 tsp garlic minced
• 1-3 tsp red pepper flakes
• 45 gr soy sauce, low sodium
• 5 tsp honey
• 1 tsp ginger, ground
• 3 tsp corn starch
• 6 tsp water
• 200 gr chicken breast, skinless, boneless
• 400 gr beans, green frozen

Preparation:

1. Wash the beans and put them into the microwave. Let them cook for 5 minutes on high heat.
2. Heat peanut oil, red pepper flakes, garlic, ginger, in a pan.
3. In another bowl add soy sauce and mix it with honey, corn starch. Give it a good stir.
4. When the ingredients in the pan are heated, add the chicken breast and stir it.
5. Put a lid onto the pan and leave it to cook.
6. When the chicken is cooked add the beans and give them mix a good stir.
7. Add the soy sauce mixture and cook it for a couple of minutes.

Enjoy!

The post 10-Minute Muscle Gain Meal appeared first on yourdailysportfix.com.

Invest in a Humidifier

A humidifier will add moisture to the dry air to help hydrate your skin. The air is dry in the winter which results in dry skin, so with the help of the humidifier, the air will be more humid and keep your skin soft and glowing. They can also help if you’re dealing with a cold or the flu by clearing out your sinuses.

View this post on Instagram

A post shared by Danielle (@beautifullycrazyhome)

Skincare

The skin products you use in the summer can sometimes irritate the skin or not work as well in the winter. It’s worth making sure you have a good moisturizer for the winter months that will smooth out those dry spots. Use simple, calming, natural products.

View this post on Instagram

A post shared by Stefanie (@skin.and.scrubs)

Diet

Consume more healthy fats this winter to contribute to a healthy moisture barrier in the skin. Diet has a huge effect on the condition of your skin, so start increasing your omega 3 and 6 this winter for smoother skin.

View this post on Instagram

A post shared by Vanessa Venturas | Recetas fáciles y saludables | Batchcooking (@cocinandomelavida)

Hydration

You might forget to drink water in the winter as you aren’t sweating as much, but it’s vital you drink just as much as you would do in the summer to keep your skin hydrated.

View this post on Instagram

A post shared by Healthy with Well (@healthywithwell)

The post How to Combat Dry Skin This Winter appeared first on yourdailysportfix.com.

The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.

Nutritional Benefits

White meat is lower in calories and fat than dark meat and it has more protein. Three ounces of white meat has 26 grams of protein and dark meat has 23 grams. Dark meat has twice the amount of fat that white meat has and it has more iron, zinc, and omega-3 fatty acids.

Cooking

White meat doesn’t have much taste, so when cooking it’s all about spices and sauces. It’s extremely versatile and you can roast, bake, grill, or stir-fry it. Dark meat is also versatile, but due to the higher fat content, it’s juicier and richer. It’s also usually cheaper than white meat.

Which is Healthier?

Both white and dark meat chicken have lots of nutrients and which you choose to include in your diets depends on your health goals. If you’re trying to watch fat, it’s better to stick with white meat. Regardless of which meat you choose, it’s best to avoid the skin as it’s high in unhealthy fat and calories.

The post Is White or Dark Meat Chicken Healthier? appeared first on yourdailysportfix.com.

Ingredients:

• 1/2 cup dry Marsala wine
• 4 boneless skinless chicken breast cutlets
• 3 tablespoons olive oil
• 1/2 cup chicken broth
• 1 small onion
• 2 tablespoons minced Italian parsley
• 1 cup crimini or porcini mushroom slices

Instructions:

1. Start by preparing the chicken. If you prefer thinner slices than place it between two wax papers and pound it. Season it with salt and pepper.
2. Turn on the stove and place a skillet with oil. Fry the chicken breasts for 5 minutes per side.
3. When the meat is done take it away from the heat and cover it so that it stays hot.
4. Next, cook the mushrooms together with the onion for about 5 minutes. When the onion becomes soft and translucent you can pour in the wine as well.
5. Continue cooking for 1 to 2 more minutes.
6. If the sauce is too thick you can always add chicken broth.
7. Include the chicken to the pan and add extra vegetables if you like. Serve the chicken marsala on a plate and top it off with parsley.

The post Chicken Marsala is Your Healthy Dinner Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 1 1/2 pounds boneless, skinless chicken breast, cut into 2-inch long strips
• 2 tablespoons cornstarch
• 1/4 cup marmalade
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons canola oil

Instructions:

1. In a small bowl, combine the orange chicken and cornstarch, making sure the chicken is coated.
2. In a medium bowl or measuring cup, combine 1/4 cup water, marmalade, and soy sauce.
3. Heat a wok or large, nonstick skillet over medium heat and add chicken without stirring. Wait about 3 minutes, until the chicken is golden brown on the bottom and stir and continue to cook it until it’s cooked through, about 2 more minutes.
4. Add the marmalade mixture and cook, stirring frequently, until it starts to bubble, about 2 minutes.
5. Serve with pea pods and brown rice or quinoa.

The post Satiate Your Chinese Food Cravings With This Orange Chicken Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 1 zucchini
• 2 finely chopped cloves garlic
• 2 large carrots
• 1 cucumber
• 2 large skinless chicken breasts (cut into thin slices)
• 5 finely sliced scallions
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• 1 teaspoon sugar
• thumb-size piece fresh ginger, chopped into tiny pieces
• 1 teaspoon ground coriander
• handful chopped salted peanuts
• 1 teaspoon canola or vegetable oil

For the satay sauce:

• 1 finely chopped garlic clove
• juice of 1 lime
• 1 teaspoon sunflower oil
• 3/4 cup light coconut milk
• thumb-size piece fresh ginger, finely chopped
• 1/2 tablespoon dark soy sauce
• 3 tablespoons crunchy peanut butter
• 1 chopped small red chili pepper

Instructions:

• Get a bowl and add the coriander, ginger, turmeric, sugar, garlic, and cumin. Put the chicken in the spices and let it stay for at least half an hour. A great idea is to leave it overnight as well.
• Set the stove to medium-high and add the oil to a pan. Start cooking the chicken for 6 to 8 minutes until it’s done.
• For the peanut sauce, you need to combine the garlic, chili, ginger with a little oil in a pan. Mix everything constantly on the stove for 30 to 40 seconds. Pour the lime juice, soy sauce, coconut milk, and peanut butter. Let the sauce simmer for 2 to 3 minutes.
• Cut the carrots, zucchini, and cucumber into strands. Add the vegetables in a bowl, include the scallions and finish off with the sauce. Top everything off with the chicken and chopped peanuts.

The post Chicken Satay Salad is a Tasty Way to Stay Healthy appeared first on yourdailysportfix.com.

Ingredients:

• 1 pound chicken breasts, thinly sliced into 4 breasts
• 1/4 cup whole grain mustard
• 1/4 cup honey
• 1/2 teaspoon garlic powder
• 2 teaspoons olive oil

Instructions:

1. Preheat the oven to 425 F.
2. Line a large sheet pan with parchment paper.
3. In a medium bowl, mix the garlic powder, honey, mustard, and olive oil.
4. Piece by piece coat the chicken breast with the mixture.
5. Spread the chicken breasts on the sheet pan.
6. Put the sheet pan in the oven for 15 minutes.
7. Remove the sheet pan from the oven when the thickest part of the chicken has reached 165 F.
8. Before serving, let the chicken rest for 5 minutes.

The post Reach Your Protein Goals With This Honey-Mustard Chicken Recipe appeared first on yourdailysportfix.com.

Ingredients:

• 2 tsp peanut oil
• 4 or 5 tsp garlic minced
• 1-3 tsp red pepper flakes
• 45 gr soy sauce, low sodium
• 5 tsp honey
• 1 tsp ginger, ground
• 3 tsp corn starch
• 6 tsp water
• 200 gr chicken breast, skinless, boneless
• 400 gr beans, green frozen

Preparation:

1. Wash the beans and put them into the microwave. Let them cook for 5 minutes on high heat.
2. Heat peanut oil, red pepper flakes, garlic, ginger, in a pan.
3. In another bowl add soy sauce and mix it with honey, corn starch. Give it a good stir.
4. When the ingredients in the pan are heated, add the chicken breast and stir it.
5. Put a lid onto the pan and leave it to cook.
6. When the chicken is cooked add the beans and give them mix a good stir.
7. Add the soy sauce mixture and cook it for a couple of minutes.

Enjoy!

The post 10-Minute Muscle Gain Meal appeared first on yourdailysportfix.com.