Eggs Archives - yourdailysportfix.com yourdailysportfix.com Wed, 30 Nov 2022 15:13:35 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Eggs Archives - yourdailysportfix.com 32 32 What Foods to Eat Before You Workout https://yourdailysportfix.com/what-foods-to-eat-before-you-workout/ Sat, 03 Dec 2022 16:19:00 +0000 https://yourdailysportfix.com/?p=21299 Different foods can help to improve your workout for different reasons. Eating carbs and protein together before a workout can really boost your energy, improve your performance and recovery. Your muscles use the glucose from carbs for fuel, while protein has been shown to increase muscle protein synthesis. Fat is also important for long and low intensity […]

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]]> Different foods can help to improve your workout for different reasons. Eating carbs and protein together before a workout can really boost your energy, improve your performance and recovery. Your muscles use the glucose from carbs for fuel, while protein has been shown to increase muscle protein synthesis. Fat is also important for long and low intensity workouts. And don’t forget—you want to be hydrated with lots of water before and during your workout.

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

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.

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.

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.

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.

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]]> Baked Egg Cups are the Perfect Portable Breakfast https://yourdailysportfix.com/baked-egg-cups-are-the-perfect-portable-breakfast/ Thu, 17 Sep 2020 09:19:00 +0000 https://yourdailysportfix.com/?p=11705 They say that breakfast is the most important meal of the day, but not all of us have time for it. We tend to grab whatever we can and head straight out the front door, instead of making time for a hearty meal. Baked egg cups are a great solution to this issue as they’re […]

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]]> They say that breakfast is the most important meal of the day, but not all of us have time for it. We tend to grab whatever we can and head straight out the front door, instead of making time for a hearty meal. Baked egg cups are a great solution to this issue as they’re easy to transport and they’re packed with protein and nutrients. Here’s how to make them.

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Just in case you want to get your week off to a healthy start after that cheesecake we indulged in yesterday 😜 These Frittata Muffins have all kinds of good things to keep you going through the day and the next four until we’re back to weekend brunching and naps 😉 . Do you meal prep? What are the things you love to have stocked in the fridge or freezer? Oats and eggs are my go-to’s 🙌 Other than that I do t do much because I am constantly testing and shooting recipes — it’s a treat when the fridge is empty and we get to eat WHATEVER WE FEEL LIKE 😂❤ . CLICKABLE recipe link in profile @thereciperebel 👈👈 https://www.thereciperebel.com/mini-frittata-muffins/ . Originally made in partnership with @arlacanada 🥰 . #eggs @eggsoeufs #eggmuffins #eggs🍳 #frittata #eggcups #omelettes #breakfast #breakfastideas #breakfasttime #breakfastlover #healthyeating #healthyrecipes #healthybreakfast #healthymeals #mealprep #mealprepmonday #huffposttaste #tohfoodie #fbcigers #marthafood @thefeedfeed #feedfeed #eeeeeats #beautifulcuisines #buzzfeast #BHGfood #foodwinewomen #thekitchn #f52grams #TODAYfood #thenewhealthy

A post shared by Ashley | Easy Family Meals (@thereciperebel) on

Ingredients:

  • 6 large eggs
  • 1 cup egg whites
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 1 teaspoon coconut oil
  • 1/2 orange bell pepper, chopped
  • 1/2 cup yellow onion, chopped
  • 1 cup broccoli, chopped into small pieces
  • 1 cup mushrooms, sliced
  • 1/3 cup feta
  • 2 tablespoons fresh parsley

Instructions:

  1. Preheat the oven to 375 F and spray a twelve-cup muffin tin with cooking spray or line them with silicone baking cups.
  2. Put the eggs and egg whites into a large bowl and whisk them. Season them with salt and pepper.
  3. Heat a skillet over medium heat with 1 teaspoon oil. Add the chopped veggies and cook for 5-6 minutes, until they’re soft and the onions are fragrant.
  4. Add the sauteed veggies into the bowl with the eggs and add feta and parsley. Mix well.
  5. Pour the egg mixture into muffin cups.
  6. Bake for 17-20 minutes or until the eggs are no longer runny and you can insert a toothpick into them and it comes out clean.
  7. Allow the eggs to cool and enjoy!

The post Baked Egg Cups are the Perfect Portable Breakfast appeared first on yourdailysportfix.com.

]]> How Much Protein Should You Be Consuming Daily? https://yourdailysportfix.com/how-much-protein-should-you-be-consuming-daily/ Sat, 05 Sep 2020 16:36:00 +0000 https://yourdailysportfix.com/?p=7743 Protein is one of those words that everyone thinks is the answer to all your dietary needs. If you’re trying to lose weight or build muscle you are often told to incorporate more protein in your diet. Protein is an essential part of your nutrition as it builds and repairs muscles after workouts and produces […]

The post How Much Protein Should You Be Consuming Daily? appeared first on yourdailysportfix.com.

]]> Protein is one of those words that everyone thinks is the answer to all your dietary needs. If you’re trying to lose weight or build muscle you are often told to incorporate more protein in your diet. Protein is an essential part of your nutrition as it builds and repairs muscles after workouts and produces hormones.

View this post on Instagram

Dreaming of these perfectly poached pasture-raised eggs on top of a crunchy avocado toast with lots of fresh lemon juice, pink Himalayan salt, freshly ground black pepper, hemp hearts, grape tomatoes, and parsley 🤤👌🏼 . Soft-poached eggs and sushi are the only things I've been really missing during the past 9 months. (For those who don't know, you're not supposed to have runny eggs or raw fish during pregnancy and need to make sure they're fully cooked.) . Making your own soft-poached eggs is super easy! Fill a saucepan with about 3 inches of water. Bring to a gentle simmer and reduce heat to low. Add 2 teaspoons of vinegar and gently break in the eggs and slide them into the water. Cover with a lid and let them cook for 4-5 minutes for very runny, 6 minutes for soft, or longer for a harder yolk. Enjoy and have a wonderful week ♥

A post shared by Mitra Shir 🍃 M.Sc., R.H.N. (@nutriholist) on

The main question for everyone is how much protein should you be eating each day? This number requires some math as the recommended daily value for protein intake is about 0.36 grams per body weight pound. These numbers also depend on your health and fitness. For those who are wanting to lose weight and are exercising, you can increase that amount up to 0.7 grams per body weight pound. For muscle gain, it’s 0.8 grams per body weight pound.

The best sources of protein come from lean meats, fish, eggs, beans, nuts, and grains. If you aren’t eating enough protein during the day then start adding in some protein supplements, like shakes and bars.

View this post on Instagram

🍣SALMON & TABBOULEH SALAD🥗 Today’s lunch was: •1 fillet of salmon (good source of protein, omega-3 fat, iodium, selenium, magnesium) •TABBOULEH salad(2 servings): 1 handful of cherry tomatoes, 1/2 white onion, 2 tablespoons extra virgin olive oil @zaliarioil , 1/2 lemon’s juice, 100g cooked bulgur, 1,5 bunch parsley(~80g).Chop every vegetable in very small cubes, then add the bulgur and pour some extra virgin olive oil & lemon juice. ❗1 serving of salad contains 50% of an adult’s daily vitamine C intake(53mg) ; 13,7% of a woman’s daily intake of iron and 31% of a man’s daily intake of iron. Vitamine C is a hydrosoluble vitamine, which is very sensible to temperature, so if you make this salad, try to eat it as soon as possible, and do not store in the fridge. 🍣LAZAC & TABBOULEH SALÁTA🥗 A mai ebéd a következő volt: • 1 lazac filé (jó fehérjeforrás, omega-3 zsír, jód, szelén, magnézium) •TABBOULEH saláta (2 adag): 1 marék koktélparadicsom, 1/2 fehér hagyma, 2 evőkanál extra szűz olívaolaj @zaliarioil , 1/2 citrom leve, 100 g főtt bulgur, 1,5 csokor petrezselyem (~ 80 g). nagyon apró kockákra vágjuk a zöldségeket majd adjuk hozzá a bulgurt, és öntsünk rá extra szűz olívaolajat és citromlevet. ❗1 adag saláta egy felnőtt napi C-vitamin-bevitelének (53 mg) 50% -át; A nők napi vasbevitelének 13,7% -át, a férfiak napi vasbevitelének 31% -át képezi. A C vitamin vízben oldódó vitamin, amely nagyon érzékeny a hőmérsékletre, tehát ha elkészíted ezt a salátát, próbáld meg a lehető leghamarabb megenni, és ne tárold a hűtőszekrényben. 🍣SOMON & SALATĂ TABBOULEH🥗 Prânzul de astăzi a fost: • 1 file de somon (sursă bună de proteine, grăsimi omega-3, iod, seleniu, magneziu) • Salată TABBOULEH (2 porții): 1 mână de roșii cherry, 1/2 ceapă albă, 2 linguri ulei de măsline extravirgin @zaliarioil , 1/2 suc de lămâie, 100g bulgur fiert, 1,5 legături pătrunjel (~ 80g). Tăiați legumele în cuburi foarte mici, apoi adăugați bulgurul și turnați puțin ulei de măsline virgin și suc de lămâie. ❗1 porție de salată conține 50% din aportul zilnic de vitamină C al unui adult (53mg); 13,7% din consumul zilnic de fier al unei femei și 31% din consumul zilnic de fier al unui bărbat.

A post shared by Evelin Papp ND (@evelinpapp.dietitian) on

If you want to increase your protein for weight loss and muscle growth then you have to eat fewer carbs and fat in each meal to make up for the extra protein calories you are consuming. Keep a check on how much you are eating at each meal with the MyFitnessPal app.

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]]> 5 Exciting Health Benefits From Eating Eggs https://yourdailysportfix.com/5-exciting-health-benefits-from-eating-eggs/ Fri, 21 Aug 2020 10:41:00 +0000 https://yourdailysportfix.com/?p=10502 Eggs have been a staple part of the human diet for millions of years, yet we are still discovering just how conductive eggs can be to human health. Here are five health benefits you can expect from your daily egg consumption. Packed Full of Nutrients Eggs are incredibly nutrient-rich. Not only are they high in […]

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]]> Eggs have been a staple part of the human diet for millions of years, yet we are still discovering just how conductive eggs can be to human health. Here are five health benefits you can expect from your daily egg consumption.

Packed Full of Nutrients

Eggs are incredibly nutrient-rich. Not only are they high in protein, but they contain 11 vitamins and minerals, omega 3 fatty acids, and antioxidants.

High in Quality Protein

When it comes to protein, quality counts as well as quantity. Proteins are the building blocks of life that allow us to grow, repair, and strengthen our bodies. The protein found in eggs contains all nine amino acids essential to optimum growth.

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Good morning y’all and happy Speckled Egg Saturday❤. What’s everyone doing this weekend? I’m tackling more inside work (painting and redecorating). We just removed a big wall of built-ins from our family room (and unearthed some pretty crazy paint colors in the process😱). One project quickly adds to many more when you’re dealing with an old house. But, enough about me….. Today’s gorgeous feature belongs to Ashley from @risenshinemothercluckers Ashley has some beautiful egg colors and she just hit 10K followers! Go check out her page. You’ll be glad you did! And don’t forget to tag me in your speckled egg pics all week and use the hashtag #speckledeggsaturday for a chance to be featured Blessings, Leslie❤ #eggs #speckledeggs #speckledeggsaturday #rainboweggs #eggrainbow #rainbowlayers #chickens #poultry #backyardchickens

A post shared by Leslie (@thefourteenacres) on

Raise Levels of Good Cholesterol

Eggs help increase the levels of good cholesterol in our blood. This reduces the risk of heart disease and helps improve blood circulation.

A Good Source of Choline

While still a little known nutrient, choline is essential to cellular growth and to help your cells function naturally. If you’re pregnant, choline helps support the healthy brain development of your baby.

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Egg rainbows. Love the shadows on this one. 🥚 🐓 🤎🧡💛🤍💙💚

A post shared by Sunshine Mesa Farm (@sunshinemesafarm) on

Beneficial For the Eyes

Containing antioxidants, Vitamin A, and omega fatty acids, eggs help protect the eyes from retina damage and they may also counteract the degeneration of vision due to ageing.

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]]> Here’s Why You Should Always Keep Some Eggs in the Fridge https://yourdailysportfix.com/heres-why-you-should-always-keep-some-eggs-in-the-fridge/ Mon, 10 Aug 2020 10:51:00 +0000 https://yourdailysportfix.com/?p=10117 Eating healthy can be difficult and expensive, but only if you make it that way. The truth is, there are many healthy foods that are cheap and accessible and you can prepare them in many different ways. Eggs are probably the best example of this and something you should have in your fridge at all […]

The post Here’s Why You Should Always Keep Some Eggs in the Fridge appeared first on yourdailysportfix.com.

]]> Eating healthy can be difficult and expensive, but only if you make it that way. The truth is, there are many healthy foods that are cheap and accessible and you can prepare them in many different ways. Eggs are probably the best example of this and something you should have in your fridge at all time. Here are some reasons why.

Long Shelf Life

You can keep eggs in the fridge for a long time, which makes them great for a quick breakfast when you don’t feel like going to the store. If you store them right—in the fridge with no cracked shells—they can be good for up to five weeks beyond what the package date says!

Nutritious

Each egg has 70 calories and 6g of protein. They are packed with other nutrients like B vitamins, iodine, and Vitamin D. Eggs are a perfect choice for a balanced, healthy diet that will help you feel full and energized from day to day.

Different Meals

You can use eggs to make a quick and easy breakfast, lunch, or dinner. Boiled eggs are a perfect snack, especially after a workout when you need protein. Eggs are used in various recipes and they help make many dishes more delicious.

The post Here’s Why You Should Always Keep Some Eggs in the Fridge appeared first on yourdailysportfix.com.

]]> 2 Eggs for Breakfast Can Help You Lose Weight https://yourdailysportfix.com/2-eggs-for-breakfast-can-help-you-lose-weight/ Wed, 02 Oct 2019 09:28:54 +0000 https://yourdailysportfix.com/?p=6579 2 eggs have 180 calories and 14 grams of protein. They also contain Vitamin A, Vitamin B12, Vitamin B2, selenium, and many other vitamins and minerals. Eating eggs for breakfast will keep you full for a long time and prevent you from overeating throughout the day, which makes them one of the best breakfast options. […]

The post 2 Eggs for Breakfast Can Help You Lose Weight appeared first on yourdailysportfix.com.

]]> 2 eggs have 180 calories and 14 grams of protein. They also contain Vitamin A, Vitamin B12, Vitamin B2, selenium, and many other vitamins and minerals. Eating eggs for breakfast will keep you full for a long time and prevent you from overeating throughout the day, which makes them one of the best breakfast options.

This is especially true if you’re watching your weight or want to shed some pounds. The great thing about eggs is that you can make them in many different ways and they are all equally delicious. If you don’t like scrambled eggs, you can boil them; if you don’t really like boiled eggs, try poaching them. Another great idea is to mix your eggs with vegetables, so you can make a spinach omelet or a vegetable frittata and always have something different for breakfast.

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Chickpea pancake (socca) with curried crispy chickpeas, fried egg, sauteéd garlicky pea shoots, dressed with lots of lemon and olive oil. Satisfying enough for lunch or dinner, or even as a savory breakfast dish. __________________ Chickpeas: drain and rinse a 15 oz. can of chickpeas. Pat dry and toss with salt and 1 tsp of curry powder. In a carbon steel pan, heat up some olive oil on med-low, add the chickpeas, and cook for about 10+ min, tossing occasionally, adding more oil if needed. Cook the chickpeas low and slow so they dry and crisp up a bit without burning. Meanwhile, sauté some pea shoots (or your favorite greens) with a minced garlic and make the chickpea pancakes. __________________ Chickpea pancake, slightly adapted from @moroccochris’s recipe (makes 2): Whisk ½ cup chickpea flour with ½ tsp. turmeric + curry powder each, ½ cup water, and 1 Tbsp olive oil. Let sit for at least 15 minutes. Heat olive oil over med-high in a nonstick or cast iron pan, add half of the pancake batter and tilt skillet so it spreads out into a relatively thin pancake. Cook until golden underneath, about 2-3 minutes. Carefully flip and cook the other side for about a minute more. Transfer to a serving plate and repeat with the remaining batter. __________________ When chickpeas are golden and somewhat crisped, top onto the chickpea pancakes, add on the sautéed pea shoots, pea shoot fronds, scallion, fried egg, drizzle on with lots of lemon juice and olive oil. Season with salt + pepper and chili pepper flakes. #f52eggs

A post shared by Lucia L. (@foodminimalist) on

Eggs are cheap, healthy, and good for your diet – what else could you want?‌ If you don’t have a favorite egg recipe yet, now is the time to experiment and find one!

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]]> ersion="1.0" encoding="UTF-8"?> Eggs Archives - yourdailysportfix.com yourdailysportfix.com Wed, 30 Nov 2022 15:13:35 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Eggs Archives - yourdailysportfix.com 32 32 What Foods to Eat Before You Workout https://yourdailysportfix.com/what-foods-to-eat-before-you-workout/ Sat, 03 Dec 2022 16:19:00 +0000 https://yourdailysportfix.com/?p=21299 Different foods can help to improve your workout for different reasons. Eating carbs and protein together before a workout can really boost your energy, improve your performance and recovery. Your muscles use the glucose from carbs for fuel, while protein has been shown to increase muscle protein synthesis. Fat is also important for long and low intensity […]

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

]]> Different foods can help to improve your workout for different reasons. Eating carbs and protein together before a workout can really boost your energy, improve your performance and recovery. Your muscles use the glucose from carbs for fuel, while protein has been shown to increase muscle protein synthesis. Fat is also important for long and low intensity workouts. And don’t forget—you want to be hydrated with lots of water before and during your workout.

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

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.

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.

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.

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.

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

]]> Baked Egg Cups are the Perfect Portable Breakfast https://yourdailysportfix.com/baked-egg-cups-are-the-perfect-portable-breakfast/ Thu, 17 Sep 2020 09:19:00 +0000 https://yourdailysportfix.com/?p=11705 They say that breakfast is the most important meal of the day, but not all of us have time for it. We tend to grab whatever we can and head straight out the front door, instead of making time for a hearty meal. Baked egg cups are a great solution to this issue as they’re […]

The post Baked Egg Cups are the Perfect Portable Breakfast appeared first on yourdailysportfix.com.

]]> They say that breakfast is the most important meal of the day, but not all of us have time for it. We tend to grab whatever we can and head straight out the front door, instead of making time for a hearty meal. Baked egg cups are a great solution to this issue as they’re easy to transport and they’re packed with protein and nutrients. Here’s how to make them.

View this post on Instagram

Just in case you want to get your week off to a healthy start after that cheesecake we indulged in yesterday 😜 These Frittata Muffins have all kinds of good things to keep you going through the day and the next four until we’re back to weekend brunching and naps 😉 . Do you meal prep? What are the things you love to have stocked in the fridge or freezer? Oats and eggs are my go-to’s 🙌 Other than that I do t do much because I am constantly testing and shooting recipes — it’s a treat when the fridge is empty and we get to eat WHATEVER WE FEEL LIKE 😂❤ . CLICKABLE recipe link in profile @thereciperebel 👈👈 https://www.thereciperebel.com/mini-frittata-muffins/ . Originally made in partnership with @arlacanada 🥰 . #eggs @eggsoeufs #eggmuffins #eggs🍳 #frittata #eggcups #omelettes #breakfast #breakfastideas #breakfasttime #breakfastlover #healthyeating #healthyrecipes #healthybreakfast #healthymeals #mealprep #mealprepmonday #huffposttaste #tohfoodie #fbcigers #marthafood @thefeedfeed #feedfeed #eeeeeats #beautifulcuisines #buzzfeast #BHGfood #foodwinewomen #thekitchn #f52grams #TODAYfood #thenewhealthy

A post shared by Ashley | Easy Family Meals (@thereciperebel) on

Ingredients:

  • 6 large eggs
  • 1 cup egg whites
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 1 teaspoon coconut oil
  • 1/2 orange bell pepper, chopped
  • 1/2 cup yellow onion, chopped
  • 1 cup broccoli, chopped into small pieces
  • 1 cup mushrooms, sliced
  • 1/3 cup feta
  • 2 tablespoons fresh parsley

Instructions:

  1. Preheat the oven to 375 F and spray a twelve-cup muffin tin with cooking spray or line them with silicone baking cups.
  2. Put the eggs and egg whites into a large bowl and whisk them. Season them with salt and pepper.
  3. Heat a skillet over medium heat with 1 teaspoon oil. Add the chopped veggies and cook for 5-6 minutes, until they’re soft and the onions are fragrant.
  4. Add the sauteed veggies into the bowl with the eggs and add feta and parsley. Mix well.
  5. Pour the egg mixture into muffin cups.
  6. Bake for 17-20 minutes or until the eggs are no longer runny and you can insert a toothpick into them and it comes out clean.
  7. Allow the eggs to cool and enjoy!

The post Baked Egg Cups are the Perfect Portable Breakfast appeared first on yourdailysportfix.com.

]]> How Much Protein Should You Be Consuming Daily? https://yourdailysportfix.com/how-much-protein-should-you-be-consuming-daily/ Sat, 05 Sep 2020 16:36:00 +0000 https://yourdailysportfix.com/?p=7743 Protein is one of those words that everyone thinks is the answer to all your dietary needs. If you’re trying to lose weight or build muscle you are often told to incorporate more protein in your diet. Protein is an essential part of your nutrition as it builds and repairs muscles after workouts and produces […]

The post How Much Protein Should You Be Consuming Daily? appeared first on yourdailysportfix.com.

]]> Protein is one of those words that everyone thinks is the answer to all your dietary needs. If you’re trying to lose weight or build muscle you are often told to incorporate more protein in your diet. Protein is an essential part of your nutrition as it builds and repairs muscles after workouts and produces hormones.

View this post on Instagram

Dreaming of these perfectly poached pasture-raised eggs on top of a crunchy avocado toast with lots of fresh lemon juice, pink Himalayan salt, freshly ground black pepper, hemp hearts, grape tomatoes, and parsley 🤤👌🏼 . Soft-poached eggs and sushi are the only things I've been really missing during the past 9 months. (For those who don't know, you're not supposed to have runny eggs or raw fish during pregnancy and need to make sure they're fully cooked.) . Making your own soft-poached eggs is super easy! Fill a saucepan with about 3 inches of water. Bring to a gentle simmer and reduce heat to low. Add 2 teaspoons of vinegar and gently break in the eggs and slide them into the water. Cover with a lid and let them cook for 4-5 minutes for very runny, 6 minutes for soft, or longer for a harder yolk. Enjoy and have a wonderful week ♥

A post shared by Mitra Shir 🍃 M.Sc., R.H.N. (@nutriholist) on

The main question for everyone is how much protein should you be eating each day? This number requires some math as the recommended daily value for protein intake is about 0.36 grams per body weight pound. These numbers also depend on your health and fitness. For those who are wanting to lose weight and are exercising, you can increase that amount up to 0.7 grams per body weight pound. For muscle gain, it’s 0.8 grams per body weight pound.

The best sources of protein come from lean meats, fish, eggs, beans, nuts, and grains. If you aren’t eating enough protein during the day then start adding in some protein supplements, like shakes and bars.

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🍣SALMON & TABBOULEH SALAD🥗 Today’s lunch was: •1 fillet of salmon (good source of protein, omega-3 fat, iodium, selenium, magnesium) •TABBOULEH salad(2 servings): 1 handful of cherry tomatoes, 1/2 white onion, 2 tablespoons extra virgin olive oil @zaliarioil , 1/2 lemon’s juice, 100g cooked bulgur, 1,5 bunch parsley(~80g).Chop every vegetable in very small cubes, then add the bulgur and pour some extra virgin olive oil & lemon juice. ❗1 serving of salad contains 50% of an adult’s daily vitamine C intake(53mg) ; 13,7% of a woman’s daily intake of iron and 31% of a man’s daily intake of iron. Vitamine C is a hydrosoluble vitamine, which is very sensible to temperature, so if you make this salad, try to eat it as soon as possible, and do not store in the fridge. 🍣LAZAC & TABBOULEH SALÁTA🥗 A mai ebéd a következő volt: • 1 lazac filé (jó fehérjeforrás, omega-3 zsír, jód, szelén, magnézium) •TABBOULEH saláta (2 adag): 1 marék koktélparadicsom, 1/2 fehér hagyma, 2 evőkanál extra szűz olívaolaj @zaliarioil , 1/2 citrom leve, 100 g főtt bulgur, 1,5 csokor petrezselyem (~ 80 g). nagyon apró kockákra vágjuk a zöldségeket majd adjuk hozzá a bulgurt, és öntsünk rá extra szűz olívaolajat és citromlevet. ❗1 adag saláta egy felnőtt napi C-vitamin-bevitelének (53 mg) 50% -át; A nők napi vasbevitelének 13,7% -át, a férfiak napi vasbevitelének 31% -át képezi. A C vitamin vízben oldódó vitamin, amely nagyon érzékeny a hőmérsékletre, tehát ha elkészíted ezt a salátát, próbáld meg a lehető leghamarabb megenni, és ne tárold a hűtőszekrényben. 🍣SOMON & SALATĂ TABBOULEH🥗 Prânzul de astăzi a fost: • 1 file de somon (sursă bună de proteine, grăsimi omega-3, iod, seleniu, magneziu) • Salată TABBOULEH (2 porții): 1 mână de roșii cherry, 1/2 ceapă albă, 2 linguri ulei de măsline extravirgin @zaliarioil , 1/2 suc de lămâie, 100g bulgur fiert, 1,5 legături pătrunjel (~ 80g). Tăiați legumele în cuburi foarte mici, apoi adăugați bulgurul și turnați puțin ulei de măsline virgin și suc de lămâie. ❗1 porție de salată conține 50% din aportul zilnic de vitamină C al unui adult (53mg); 13,7% din consumul zilnic de fier al unei femei și 31% din consumul zilnic de fier al unui bărbat.

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If you want to increase your protein for weight loss and muscle growth then you have to eat fewer carbs and fat in each meal to make up for the extra protein calories you are consuming. Keep a check on how much you are eating at each meal with the MyFitnessPal app.

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]]> 5 Exciting Health Benefits From Eating Eggs https://yourdailysportfix.com/5-exciting-health-benefits-from-eating-eggs/ Fri, 21 Aug 2020 10:41:00 +0000 https://yourdailysportfix.com/?p=10502 Eggs have been a staple part of the human diet for millions of years, yet we are still discovering just how conductive eggs can be to human health. Here are five health benefits you can expect from your daily egg consumption. Packed Full of Nutrients Eggs are incredibly nutrient-rich. Not only are they high in […]

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]]> Eggs have been a staple part of the human diet for millions of years, yet we are still discovering just how conductive eggs can be to human health. Here are five health benefits you can expect from your daily egg consumption.

Packed Full of Nutrients

Eggs are incredibly nutrient-rich. Not only are they high in protein, but they contain 11 vitamins and minerals, omega 3 fatty acids, and antioxidants.

High in Quality Protein

When it comes to protein, quality counts as well as quantity. Proteins are the building blocks of life that allow us to grow, repair, and strengthen our bodies. The protein found in eggs contains all nine amino acids essential to optimum growth.

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Good morning y’all and happy Speckled Egg Saturday❤. What’s everyone doing this weekend? I’m tackling more inside work (painting and redecorating). We just removed a big wall of built-ins from our family room (and unearthed some pretty crazy paint colors in the process😱). One project quickly adds to many more when you’re dealing with an old house. But, enough about me….. Today’s gorgeous feature belongs to Ashley from @risenshinemothercluckers Ashley has some beautiful egg colors and she just hit 10K followers! Go check out her page. You’ll be glad you did! And don’t forget to tag me in your speckled egg pics all week and use the hashtag #speckledeggsaturday for a chance to be featured Blessings, Leslie❤ #eggs #speckledeggs #speckledeggsaturday #rainboweggs #eggrainbow #rainbowlayers #chickens #poultry #backyardchickens

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Raise Levels of Good Cholesterol

Eggs help increase the levels of good cholesterol in our blood. This reduces the risk of heart disease and helps improve blood circulation.

A Good Source of Choline

While still a little known nutrient, choline is essential to cellular growth and to help your cells function naturally. If you’re pregnant, choline helps support the healthy brain development of your baby.

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Egg rainbows. Love the shadows on this one. 🥚 🐓 🤎🧡💛🤍💙💚

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Beneficial For the Eyes

Containing antioxidants, Vitamin A, and omega fatty acids, eggs help protect the eyes from retina damage and they may also counteract the degeneration of vision due to ageing.

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]]> Here’s Why You Should Always Keep Some Eggs in the Fridge https://yourdailysportfix.com/heres-why-you-should-always-keep-some-eggs-in-the-fridge/ Mon, 10 Aug 2020 10:51:00 +0000 https://yourdailysportfix.com/?p=10117 Eating healthy can be difficult and expensive, but only if you make it that way. The truth is, there are many healthy foods that are cheap and accessible and you can prepare them in many different ways. Eggs are probably the best example of this and something you should have in your fridge at all […]

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]]> Eating healthy can be difficult and expensive, but only if you make it that way. The truth is, there are many healthy foods that are cheap and accessible and you can prepare them in many different ways. Eggs are probably the best example of this and something you should have in your fridge at all time. Here are some reasons why.

Long Shelf Life

You can keep eggs in the fridge for a long time, which makes them great for a quick breakfast when you don’t feel like going to the store. If you store them right—in the fridge with no cracked shells—they can be good for up to five weeks beyond what the package date says!

Nutritious

Each egg has 70 calories and 6g of protein. They are packed with other nutrients like B vitamins, iodine, and Vitamin D. Eggs are a perfect choice for a balanced, healthy diet that will help you feel full and energized from day to day.

Different Meals

You can use eggs to make a quick and easy breakfast, lunch, or dinner. Boiled eggs are a perfect snack, especially after a workout when you need protein. Eggs are used in various recipes and they help make many dishes more delicious.

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]]> 2 Eggs for Breakfast Can Help You Lose Weight https://yourdailysportfix.com/2-eggs-for-breakfast-can-help-you-lose-weight/ Wed, 02 Oct 2019 09:28:54 +0000 https://yourdailysportfix.com/?p=6579 2 eggs have 180 calories and 14 grams of protein. They also contain Vitamin A, Vitamin B12, Vitamin B2, selenium, and many other vitamins and minerals. Eating eggs for breakfast will keep you full for a long time and prevent you from overeating throughout the day, which makes them one of the best breakfast options. […]

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]]> 2 eggs have 180 calories and 14 grams of protein. They also contain Vitamin A, Vitamin B12, Vitamin B2, selenium, and many other vitamins and minerals. Eating eggs for breakfast will keep you full for a long time and prevent you from overeating throughout the day, which makes them one of the best breakfast options.

This is especially true if you’re watching your weight or want to shed some pounds. The great thing about eggs is that you can make them in many different ways and they are all equally delicious. If you don’t like scrambled eggs, you can boil them; if you don’t really like boiled eggs, try poaching them. Another great idea is to mix your eggs with vegetables, so you can make a spinach omelet or a vegetable frittata and always have something different for breakfast.

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Chickpea pancake (socca) with curried crispy chickpeas, fried egg, sauteéd garlicky pea shoots, dressed with lots of lemon and olive oil. Satisfying enough for lunch or dinner, or even as a savory breakfast dish. __________________ Chickpeas: drain and rinse a 15 oz. can of chickpeas. Pat dry and toss with salt and 1 tsp of curry powder. In a carbon steel pan, heat up some olive oil on med-low, add the chickpeas, and cook for about 10+ min, tossing occasionally, adding more oil if needed. Cook the chickpeas low and slow so they dry and crisp up a bit without burning. Meanwhile, sauté some pea shoots (or your favorite greens) with a minced garlic and make the chickpea pancakes. __________________ Chickpea pancake, slightly adapted from @moroccochris’s recipe (makes 2): Whisk ½ cup chickpea flour with ½ tsp. turmeric + curry powder each, ½ cup water, and 1 Tbsp olive oil. Let sit for at least 15 minutes. Heat olive oil over med-high in a nonstick or cast iron pan, add half of the pancake batter and tilt skillet so it spreads out into a relatively thin pancake. Cook until golden underneath, about 2-3 minutes. Carefully flip and cook the other side for about a minute more. Transfer to a serving plate and repeat with the remaining batter. __________________ When chickpeas are golden and somewhat crisped, top onto the chickpea pancakes, add on the sautéed pea shoots, pea shoot fronds, scallion, fried egg, drizzle on with lots of lemon juice and olive oil. Season with salt + pepper and chili pepper flakes. #f52eggs

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Eggs are cheap, healthy, and good for your diet – what else could you want?‌ If you don’t have a favorite egg recipe yet, now is the time to experiment and find one!

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