The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>Learning to properly interpret nutrition labels and recognize all of the different names for added sugar is essential when trying to reduce sugar consumption. As you shop for groceries, thoroughly read the ingredient lists on pre-packaged foods, keeping an eye out for terms such as sucrose, glucose, and high-fructose corn syrup, which are all just fancy names for sugar.
Whole foods almost always contain less sugar than their processed counterparts, so prioritize fresh fruits, vegetables, lean proteins, and whole grains as the foundation of your diet. Cooking from scratch not only makes it easier to limit added sugar by giving you more control over the ingredients, but you’re also less likely to default to sugary treats if you need to make them yourself.
Quitting sugar cold turkey can be difficult and may end up leading to junk food binges, so consider taking a gradual approach by adding less sugar to your tea or coffee and slowly cutting back on treats and desserts. Experiment with healthier alternatives like fruit, yogurt, or dark chocolate to satisfy cravings as your taste buds adjust.
The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.
]]>Intuitive eating begins with reconnecting to our body’s innate wisdom. Instead of relying on external cues or restrictive eating plans, tune in to your internal signals of hunger and satisfaction, trusting that your body knows what it needs. Eat when you’re hungry and stop when you’re full.
Suppressing or ignoring cravings often causes feelings of deprivation, which can ultimately lead to overindulgence. Intuitive eating encourages us to embrace our cravings in a balanced way. Allow yourself to enjoy a variety of foods, including those that might be considered indulgent, while being mindful of portion sizes and overall nutritional balance.
Tapping into our senses is essential to deriving pleasure and satisfaction from anything we eat. During mealtime, slow down and savor each bite rather than mindlessly eating on autopilot. Engage all your senses, notice the flavors and textures, and cultivate a sense of gratitude for the nourishment your food provides.
The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.
]]>The post Are You Getting Enough Protein Per Day? appeared first on yourdailysportfix.com.
]]>According to most studies, humans are consuming far too little protein per day.
The recommended daily allowance is at least 0.8 grams of protein per kilogram of body weight. A person who weighs 130 pounds would thus need at least 45 grams of protein per day, but experts recommend consuming at least 100 grams. Anything less and you’re losing out on most of the benefits of protein, including fatty acid metabolism, insulin sensitivity, weight loss, and feeling satiated.
If building muscle is your goal, then you definitely want to up the protein intake.
One should aim for between 1.6 and 2.2 grams per kilogram of body weight per day. You can spread this amount out over several meals during the day.
For best results, look at ingesting 20 to 40 grams of protein every 3-4 hours. Excellent sources include chicken, meat, fish, eggs, lentils, quinoa, nuts, and yogurt.
The post Are You Getting Enough Protein Per Day? appeared first on yourdailysportfix.com.
]]>The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.
]]>When you eat slower and without distractions, you give your body more time to actually digest the food you’re eating. Because of this, there is an opportunity for your body to let you know when you’re full–preventing a binge.
Giving yourself the time to eat slower allows your senses to fully experience what you’re consuming. This means that if you’re eating good food, it’s about to taste even better!
Mindful eating is just another way to practice mindfulness, which is preached by scientists and mental health experts for years now. Mindfulness helps us live in the present moment, which reduces stress levels. So, it’s no surprise that mindful eating has been shown to lower stress as well!
The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.
]]>The post Should You Eat Before a Workout? appeared first on yourdailysportfix.com.
]]>So, should you eat before a workout? Well, it really depends on several factors, such as when you’re eating, what you’re eating, what activity you’re doing, and your own body’s responses.
For example, if you’re about to walk out of the door for a sprinting workout, you probably won’t want to gobble down a cheeseburger.
But if it’s half an hour before your strength workout, eating fruit or whole grains can be a great way to increase your performance and give you the energy to get through your workout.
But, most importantly of all, if your body doesn’t respond well to having any food in your stomach when you work out, don’t do it. Listening to yourself and your own body’s cues is more important than anything.
Finally, we do want to mention that studies show that eating or not eating before a workout doesn’t have any impact on fat loss, so doing fasted cardio just to try to lose more weight isn’t recommended.
The post Should You Eat Before a Workout? appeared first on yourdailysportfix.com.
]]>The post Do You Really Need to Eat for Two When Pregnant? appeared first on yourdailysportfix.com.
]]>Pregnancy requires you to intake more calcium, iron, protein, and folic acid compared to when you’re not pregnant. If you eat a balanced diet, simply eating more food will likely help you get enough of these nutrients. But during the process, you will also intake plenty of calories that you and your baby don’t really need, so you may gain lots of weight. That’s why you shouldn’t take eating for two literally, but be smart about it and only increase the intake of these useful nutrients.
Your unborn baby definitely doesn’t need as many calories as an adult person. During the first trimester, you can continue eating as usual and you can increase daily calories for 350-450 for the rest of the pregnancy. The baby will typically take everything it needs from you, so it’s important to make sure you don’t lack vitamins and other necessary nutrients.
The post Do You Really Need to Eat for Two When Pregnant? appeared first on yourdailysportfix.com.
]]>The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.
]]>Use a timer if needed, but make sure you have 20 minutes for your meal and that you are doing nothing else but eating during this time.
It will force you to focus and slow down.
Where do the ingredients come from? How were they produced? How did they end up at the grocery store? What’s the recipe used for cooking it?
Don’t start eating unless you’re absolutely sure you’re hungry. If you’re not sure, try drinking some water or going on a short walk to see if you’re just thirsty or anxious.
The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.
]]>The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>Learning to properly interpret nutrition labels and recognize all of the different names for added sugar is essential when trying to reduce sugar consumption. As you shop for groceries, thoroughly read the ingredient lists on pre-packaged foods, keeping an eye out for terms such as sucrose, glucose, and high-fructose corn syrup, which are all just fancy names for sugar.
Whole foods almost always contain less sugar than their processed counterparts, so prioritize fresh fruits, vegetables, lean proteins, and whole grains as the foundation of your diet. Cooking from scratch not only makes it easier to limit added sugar by giving you more control over the ingredients, but you’re also less likely to default to sugary treats if you need to make them yourself.
Quitting sugar cold turkey can be difficult and may end up leading to junk food binges, so consider taking a gradual approach by adding less sugar to your tea or coffee and slowly cutting back on treats and desserts. Experiment with healthier alternatives like fruit, yogurt, or dark chocolate to satisfy cravings as your taste buds adjust.
The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.
]]>Intuitive eating begins with reconnecting to our body’s innate wisdom. Instead of relying on external cues or restrictive eating plans, tune in to your internal signals of hunger and satisfaction, trusting that your body knows what it needs. Eat when you’re hungry and stop when you’re full.
Suppressing or ignoring cravings often causes feelings of deprivation, which can ultimately lead to overindulgence. Intuitive eating encourages us to embrace our cravings in a balanced way. Allow yourself to enjoy a variety of foods, including those that might be considered indulgent, while being mindful of portion sizes and overall nutritional balance.
Tapping into our senses is essential to deriving pleasure and satisfaction from anything we eat. During mealtime, slow down and savor each bite rather than mindlessly eating on autopilot. Engage all your senses, notice the flavors and textures, and cultivate a sense of gratitude for the nourishment your food provides.
The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.
]]>The post Are You Getting Enough Protein Per Day? appeared first on yourdailysportfix.com.
]]>According to most studies, humans are consuming far too little protein per day.
The recommended daily allowance is at least 0.8 grams of protein per kilogram of body weight. A person who weighs 130 pounds would thus need at least 45 grams of protein per day, but experts recommend consuming at least 100 grams. Anything less and you’re losing out on most of the benefits of protein, including fatty acid metabolism, insulin sensitivity, weight loss, and feeling satiated.
If building muscle is your goal, then you definitely want to up the protein intake.
One should aim for between 1.6 and 2.2 grams per kilogram of body weight per day. You can spread this amount out over several meals during the day.
For best results, look at ingesting 20 to 40 grams of protein every 3-4 hours. Excellent sources include chicken, meat, fish, eggs, lentils, quinoa, nuts, and yogurt.
The post Are You Getting Enough Protein Per Day? appeared first on yourdailysportfix.com.
]]>The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.
]]>When you eat slower and without distractions, you give your body more time to actually digest the food you’re eating. Because of this, there is an opportunity for your body to let you know when you’re full–preventing a binge.
Giving yourself the time to eat slower allows your senses to fully experience what you’re consuming. This means that if you’re eating good food, it’s about to taste even better!
Mindful eating is just another way to practice mindfulness, which is preached by scientists and mental health experts for years now. Mindfulness helps us live in the present moment, which reduces stress levels. So, it’s no surprise that mindful eating has been shown to lower stress as well!
The post Benefits of Mindful Eating appeared first on yourdailysportfix.com.
]]>The post Should You Eat Before a Workout? appeared first on yourdailysportfix.com.
]]>So, should you eat before a workout? Well, it really depends on several factors, such as when you’re eating, what you’re eating, what activity you’re doing, and your own body’s responses.
For example, if you’re about to walk out of the door for a sprinting workout, you probably won’t want to gobble down a cheeseburger.
But if it’s half an hour before your strength workout, eating fruit or whole grains can be a great way to increase your performance and give you the energy to get through your workout.
But, most importantly of all, if your body doesn’t respond well to having any food in your stomach when you work out, don’t do it. Listening to yourself and your own body’s cues is more important than anything.
Finally, we do want to mention that studies show that eating or not eating before a workout doesn’t have any impact on fat loss, so doing fasted cardio just to try to lose more weight isn’t recommended.
The post Should You Eat Before a Workout? appeared first on yourdailysportfix.com.
]]>The post Do You Really Need to Eat for Two When Pregnant? appeared first on yourdailysportfix.com.
]]>Pregnancy requires you to intake more calcium, iron, protein, and folic acid compared to when you’re not pregnant. If you eat a balanced diet, simply eating more food will likely help you get enough of these nutrients. But during the process, you will also intake plenty of calories that you and your baby don’t really need, so you may gain lots of weight. That’s why you shouldn’t take eating for two literally, but be smart about it and only increase the intake of these useful nutrients.
Your unborn baby definitely doesn’t need as many calories as an adult person. During the first trimester, you can continue eating as usual and you can increase daily calories for 350-450 for the rest of the pregnancy. The baby will typically take everything it needs from you, so it’s important to make sure you don’t lack vitamins and other necessary nutrients.
The post Do You Really Need to Eat for Two When Pregnant? appeared first on yourdailysportfix.com.
]]>The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.
]]>Use a timer if needed, but make sure you have 20 minutes for your meal and that you are doing nothing else but eating during this time.
It will force you to focus and slow down.
Where do the ingredients come from? How were they produced? How did they end up at the grocery store? What’s the recipe used for cooking it?
Don’t start eating unless you’re absolutely sure you’re hungry. If you’re not sure, try drinking some water or going on a short walk to see if you’re just thirsty or anxious.
The post Mindful Eating Tips to Improve Your Health appeared first on yourdailysportfix.com.
]]>