healthy diet Archives - yourdailysportfix.com yourdailysportfix.com Thu, 25 Jan 2024 15:49:10 +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 healthy diet Archives - yourdailysportfix.com 32 32 Looking to Cut Back on Sugar? Here’s How to Make it Easier https://yourdailysportfix.com/looking-to-cut-back-on-sugar-heres-how-to-make-it-easier/ Fri, 26 Jan 2024 08:18:00 +0000 https://yourdailysportfix.com/?p=24089 We hear it all the time—sugar is bad, sugar is toxic, sugar will wreak havoc on your health. While it’s true that sugar isn’t exactly a superfood, you don’t necessarily need to eliminate it entirely. As with most things, moderation is key, and there can absolutely be room for small amounts of sugar in an […]

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]]> We hear it all the time—sugar is bad, sugar is toxic, sugar will wreak havoc on your health. While it’s true that sugar isn’t exactly a superfood, you don’t necessarily need to eliminate it entirely. As with most things, moderation is key, and there can absolutely be room for small amounts of sugar in an otherwise balanced diet. That said, ideally, it’s best to eat as little as possible, but reducing sugar consumption tends to be easier said than done. If you’re looking to cut back on sugar but aren’t sure where to start, read on for some tips to help make it easier.

Read Labels Carefully

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.

Choose Whole Foods

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.

Cut Back Slowly

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.

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]]> If You’re Not Including Olive Oil in Your Diet, This is Why You Should Start https://yourdailysportfix.com/if-youre-not-including-olive-oil-in-your-diet-this-is-why-you-should-start/ Sun, 29 Oct 2023 16:22:00 +0000 https://yourdailysportfix.com/?p=22219 When making a salad, it never feels quite complete without a drizzle of olive oil. Before you hesitate, you may want to know that olive oil is not only rich in flavor, but it possesses a host of health benefits. Here is why you should include it more in your dishes.  Heart Health  While fatty […]

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]]> When making a salad, it never feels quite complete without a drizzle of olive oil. Before you hesitate, you may want to know that olive oil is not only rich in flavor, but it possesses a host of health benefits. Here is why you should include it more in your dishes. 

Heart Health 

While fatty substances can be bad for your cholesterol, olive oil is actually quite beneficial for your arteries. The compounds in the oil can improve blood vessel function and reduce the risk of heart disease. It also has the ability to lower blood pressure.

Inflammation Adversary

If inflammation is something you struggle with, olive oil is a good thing to add to your diet. Consuming one mg to 50 mg a day can help regulate inflammation in the body by blocking certain signaling pathways and reducing the upregulation of inflammatory enzymes. 

Good for Your Gut

Even your digestive tract can benefit from a little OO. Not only does the oil reduce the number of bacteria that can cause disease, but it also increases the production of short-chain fatty acids (SCFAs) which strengthen the gut lining and protect against inflammation.

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]]> 3 Signs You Should Be Eating More Fiber https://yourdailysportfix.com/3-signs-you-should-be-eating-more-fiber/ Mon, 02 Oct 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=23984 We talk about protein, we talk about fats, but rarely do we talk about the importance of a diet that contains enough fiber. To keep blood sugar balanced and digestion functioning optimally, most of us need to eat about 30 grams of fiber per day. Read on for some signs that you may need to […]

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]]> We talk about protein, we talk about fats, but rarely do we talk about the importance of a diet that contains enough fiber. To keep blood sugar balanced and digestion functioning optimally, most of us need to eat about 30 grams of fiber per day. Read on for some signs that you may need to add more fiber to your diet.

Inconsistent Bowel Movements

We’re sorry to have to go there, but if you frequently struggle with constipation or diarrhea not caused by illness or another health condition, there’s a good chance you’re not getting enough fiber in your diet. Fiber adds volume to stool, “cleaning” the digestive tract and facilitating smoother passage. Adding more fiber-rich foods like whole grains, fruits, and vegetables to your meals can help to get things back on track.

Persistent Hunger

If you consistently find yourself hungry soon after eating, you probably need to include more fiber in your meals. Low-fiber diets can cause blood sugar spikes and leave you feeling unsatisfied, leading to excessive snacking in an attempt to curb hunger. Fiber-rich foods create a sensation of fullness, helping to prevent overindulgence and keeping blood sugar in check.

Elevated Cholesterol Levels

High cholesterol levels are a risk factor for heart disease, and if your cholesterol levels exceed recommended levels, upping your fiber intake is usually a good idea. Soluble fiber, the kind found in foods like oats, legumes, and certain fruits, can lower LDL— or, ‘bad’— cholesterol levels by binding to cholesterol molecules and allowing them to exit the body.

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]]> How Much Protein You Really Need Based on Several Key Factors https://yourdailysportfix.com/how-much-protein-you-really-need-based-on-several-key-factors/ Sat, 09 Sep 2023 08:37:00 +0000 https://yourdailysportfix.com/?p=23766 Nutrition is an inherently controversial thing, and in few areas is this truer than when it comes to the subject of protein. Some find they feel best on a high-protein diet of mostly lean meats, while others feel great on a more balanced diet higher in carbs and fats. Both sides often insist that their […]

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]]> Nutrition is an inherently controversial thing, and in few areas is this truer than when it comes to the subject of protein. Some find they feel best on a high-protein diet of mostly lean meats, while others feel great on a more balanced diet higher in carbs and fats. Both sides often insist that their ways are correct and that everyone else will benefit from following suit, but what exactly does the science say? Read on to learn more about how much protein you really need based on several factors. 

Age

Our protein needs vary at different stages of life, with children and teenagers requiring greater amounts in order to support the development of new tissue during growth spurts. As we age, our protein requirements decrease slightly, and studies suggest that adults between the ages of 19 and 70 should aim to eat about 0.8 grams of protein per kilogram, or .36 grams per pound, of body weight each day. Children may need as much as 1.08 grams per kilo, though you should always consult with your child’s pediatrician about how best to meet their nutritional needs.

Gender

On average, men tend to have more muscle mass than women, and while this may mean greater protein needs on an individual level, the recommended ratio of 0.8 grams per kilo still applies. Research shows that differences in protein requirements based on gender are negligible; factors such as activity level and muscle mass are more accurate indicators of how much protein a person should consume.

Activity Levels

Athletes and people who engage in regular intense workouts typically require more protein than average in order to provide muscles with the amino acids necessary for growth and repair. The most recent recommendations suggest that those with active lifestyles looking to increase muscle mass should up their protein intake from 0.8 to 1.2-1.5 grams of protein per kilo of body weight daily.

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]]> Health Conscious Sandwiches That Are Both Delicious And Nutritious https://yourdailysportfix.com/health-conscious-sandwiches-that-are-both-delicious-and-nutritious/ Sun, 13 Aug 2023 16:15:00 +0000 https://yourdailysportfix.com/?p=23584 Easy to prepare and convenient, sandwiches are a staple of many people’s diets. Still, the wrong sandwich can be too heavy, thereby undoing much of the hard work that you’ve done in the gym. Here are some simple sandwiches that you can make that are both delicious and nutritious. Grilled Chicken Sandwich For this recipe, […]

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]]> Easy to prepare and convenient, sandwiches are a staple of many people’s diets. Still, the wrong sandwich can be too heavy, thereby undoing much of the hard work that you’ve done in the gym. Here are some simple sandwiches that you can make that are both delicious and nutritious.

Grilled Chicken Sandwich

For this recipe, you’ll need four chicken breasts. Cut each cutlet finely and grill it while also slicing some pieces of mozzarella cheese. Instead of ketchup or mayonnaise, use a less fatty alternative such as pesto sauce and spread it on some ciabatta bread.

Peanut Butter and Banana Sandwich

This sandwich is as simple as it sounds. In addition to slicing up a banana and spreading your favorite peanut butter on two slices of bread, consider adding a fruit such as blueberries for an extra boost of flavor.

Spicy Tuna Sandwiches

You’ll be sure to get the omega 3’s you need with this energy-packed sandwich. Put shredded tuna, mayonnaise, celery and chives between your bread slices of choice and top it off with some spicy beans or hot sauce.

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]]> How to Nourish Your Body with Intuitive Eating https://yourdailysportfix.com/how-to-nourish-your-body-with-intuitive-eating/ Fri, 23 Jun 2023 16:41:00 +0000 https://yourdailysportfix.com/?p=23145 In a world inundated with fad diets and often conflicting advice about nutrition, intuitive eating offers a refreshing approach to nourishing our bodies and minds. Unlike traditional dieting, intuitive eating is not about strict rules or calorie counting but instead encourages us to listen to our bodies, honor our hunger and fullness cues, and cultivate […]

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]]> In a world inundated with fad diets and often conflicting advice about nutrition, intuitive eating offers a refreshing approach to nourishing our bodies and minds. Unlike traditional dieting, intuitive eating is not about strict rules or calorie counting but instead encourages us to listen to our bodies, honor our hunger and fullness cues, and cultivate a positive relationship with food. By tuning into the way our bodies feel, we can create a sustainable and enjoyable way of eating that supports our overall well-being. Read on for some tips on how to adopt an intuitive eating practice.

Trust your body

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.

Honor Your Cravings

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.

Eat Mindfully 

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.

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]]> Why It’s Important to Keep Your Blood Sugar Balanced https://yourdailysportfix.com/why-its-important-to-keep-your-blood-sugar-balanced/ Tue, 20 Jun 2023 08:19:00 +0000 https://yourdailysportfix.com/?p=23102 Maintaining balanced blood sugar levels is a key factor in cultivating overall health and well-being, especially as we age. Over time, erratic changes in blood sugar levels can lead to a range of health issues including diabetes, obesity, and heart disease. While it’s always best to consult with your doctor, prioritizing a few simple practices […]

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]]> Maintaining balanced blood sugar levels is a key factor in cultivating overall health and well-being, especially as we age. Over time, erratic changes in blood sugar levels can lead to a range of health issues including diabetes, obesity, and heart disease. While it’s always best to consult with your doctor, prioritizing a few simple practices can help you to effectively regulate your blood sugar levels and lead a healthier, more energized life. Read on for some blood sugar-balancing tips.

Eat Right

Focus on consuming a diet of whole, unprocessed foods that are rich in fiber, lean protein, and healthy fat. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables into your meals, and avoid sugary drinks and snacks. You can also try adding some cinnamon to your diet, as this spice has been shown to balance blood sugar by supporting the movement of sugar from the bloodstream into the body’s cells.

Regular Physical Activity

Physical activity helps your body utilize glucose effectively and lower insulin resistance. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, 3 to 5 days a week. Additionally, incorporating weight training or other muscle-building activities into your routine can help to balance blood sugar by increasing your body’s ratio of insulin-resistant tissue.

Stress Management

Chronic stress can negatively impact blood sugar control, as hormones released as part of the “fight or flight” response prevent sugar from being able to enter our cells. Find healthy ways to manage stress, such as mindfulness meditation, deep breathing exercises, and spending time with friends or loved ones. Prioritize sleep and establish a consistent sleep routine, as a lack of quality sleep can also affect insulin sensitivity.

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]]> The Many Benefits of Fiber https://yourdailysportfix.com/the-many-benefits-of-fiber/ Sun, 02 Apr 2023 16:49:00 +0000 https://yourdailysportfix.com/?p=21533 Most people know they need to include more fiber in their diets, but do you know why? Fiber keeps your digestive system running properly, keeps you full for hours, and stabilizes your blood sugar. With all these benefits we should be eating more than enough, but most people are actually not getting the recommended daily […]

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]]> Most people know they need to include more fiber in their diets, but do you know why? Fiber keeps your digestive system running properly, keeps you full for hours, and stabilizes your blood sugar. With all these benefits we should be eating more than enough, but most people are actually not getting the recommended daily amount. So let’s break down all the benefits and show you why fiber is so important in your diet.

Fiber is the structural part of plant foods that your body cannot digest or break down and it’s either classified as soluble or insoluble. When soluble fiber comes into contact with fluids in the gut it forms a gel-like substance that takes up space in your stomach making it feel full. The insoluble fiber pushes it through your system to help you stay regular.

Fiber slows down digestion and the absorption of food so you will receive steady energy, stabilizing your blood sugar and preventing blood sugar spikes. Soluble fiber can also help stave off heart disease as it binds with LDL (“bad”) cholesterol in the digestive system, keeping it from entering the bloodstream and traveling to other parts of the body.

Fiber boosts the population of good gut bugs in your digestive tract, which helps with your immune system and puts you in a better mood. Fiber also benefits your bones by making it easier for your body to absorb magnesium and calcium.

Your recommended daily amount is, for women at least 21-25 grams of fiber per day and for men 30-38 grams per day, so start eating more fruit and vegetables and whole grains.

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]]> Eat More of These Unexpectedly Healthy Foods https://yourdailysportfix.com/eat-more-of-these-unexpectedly-healthy-foods/ Sat, 11 Mar 2023 08:16:00 +0000 https://yourdailysportfix.com/?p=22268 In today’s health-obsessed society, trying to eat a healthy diet can be a minefield. From denouncing certain foods as poison to elevating others as superfoods, there is lots of conflicting advice over which foods we should all be eating. Here are some demonized foods that are actually unexpectedly healthy when enjoyed as part of a […]

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]]> In today’s health-obsessed society, trying to eat a healthy diet can be a minefield. From denouncing certain foods as poison to elevating others as superfoods, there is lots of conflicting advice over which foods we should all be eating. Here are some demonized foods that are actually unexpectedly healthy when enjoyed as part of a balanced diet.

Popcorn

When prepared correctly, popcorn is a whole grain that is packed with fiber, low in calories, and rich in antioxidants. Eat homemade air-popped popcorn and go easy on the salt and butter!

Goat Cheese

As well as being easier to digest than cow’s milk cheese, goat cheese is full of healthy fats, protein, and calcium, as well as essential minerals such as selenium.

Potatoes

Often discarded as an unhealthy carb, potatoes can actually be a fantastic addition to a healthy diet. As well as plenty of energy-boosting starch, potatoes contain vitamins, minerals, and fiber. Try cooking your potatoes in the air frier for a healthy and filling side dish.

Pork

Lean cuts of pork such as tenderloin are higher in protein and lower in fat than other cuts of meat. Pork is also a great source of B vitamins, selenium, iron, and zinc.

Frozen Veggies

Frozen veggies have a bad reputation for being mushy and nutrient-free. However, frozen veggies can actually be even higher in nutrients than fresh veggies! Frozen veggies are picked at the height of ripeness and flash-frozen, preserving all that amazing plant-powered goodness.

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]]> Try This Healthy Coffee Alternative Made From Date Seeds https://yourdailysportfix.com/try-this-healthy-coffee-alternative-made-from-date-seeds/ Fri, 03 Mar 2023 08:40:01 +0000 https://yourdailysportfix.com/?p=22170 Did you know you can make coffee from date seeds?! It is thought that this unique hot drink has been enjoyed by desert nomads for centuries. Free from caffeine and packed with goodness, swap your morning americano for a date seed coffee and you’ll be amazed at how similar it tastes. Coffee Flavor Without the […]

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]]> Did you know you can make coffee from date seeds?! It is thought that this unique hot drink has been enjoyed by desert nomads for centuries. Free from caffeine and packed with goodness, swap your morning americano for a date seed coffee and you’ll be amazed at how similar it tastes.

Coffee Flavor Without the Jitters

Prepared just like Turkish coffee, date seed coffee has a rich, aromatic flavor, akin to regular coffee. Some date seed coffee brands add a small amount of ground coffee beans to the powder, however, the caffeine content is tiny. If you’re sick of the jitters or suffering from a post-coffee crash, this could be the hot drink for you.

Packed With Antioxidants

Not only is date seed coffee free from caffeine, but it’s also good for you! Dates are one of the most nourishing foods on the planet and date seed coffee is packed with iron, antioxidants, and other essential vitamins and minerals.

Zero Waste Beverage

Date seed coffee is super sustainable. It is made with date seeds that would otherwise end up in the trash, transforming a waste product into a delicious coffee drink. Is there a better way to start your day?!

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]]> ersion="1.0" encoding="UTF-8"?> healthy diet Archives - yourdailysportfix.com yourdailysportfix.com Thu, 25 Jan 2024 15:49:10 +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 healthy diet Archives - yourdailysportfix.com 32 32 Looking to Cut Back on Sugar? Here’s How to Make it Easier https://yourdailysportfix.com/looking-to-cut-back-on-sugar-heres-how-to-make-it-easier/ Fri, 26 Jan 2024 08:18:00 +0000 https://yourdailysportfix.com/?p=24089 We hear it all the time—sugar is bad, sugar is toxic, sugar will wreak havoc on your health. While it’s true that sugar isn’t exactly a superfood, you don’t necessarily need to eliminate it entirely. As with most things, moderation is key, and there can absolutely be room for small amounts of sugar in an […]

The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.

]]> We hear it all the time—sugar is bad, sugar is toxic, sugar will wreak havoc on your health. While it’s true that sugar isn’t exactly a superfood, you don’t necessarily need to eliminate it entirely. As with most things, moderation is key, and there can absolutely be room for small amounts of sugar in an otherwise balanced diet. That said, ideally, it’s best to eat as little as possible, but reducing sugar consumption tends to be easier said than done. If you’re looking to cut back on sugar but aren’t sure where to start, read on for some tips to help make it easier.

Read Labels Carefully

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.

Choose Whole Foods

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.

Cut Back Slowly

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.

]]> If You’re Not Including Olive Oil in Your Diet, This is Why You Should Start https://yourdailysportfix.com/if-youre-not-including-olive-oil-in-your-diet-this-is-why-you-should-start/ Sun, 29 Oct 2023 16:22:00 +0000 https://yourdailysportfix.com/?p=22219 When making a salad, it never feels quite complete without a drizzle of olive oil. Before you hesitate, you may want to know that olive oil is not only rich in flavor, but it possesses a host of health benefits. Here is why you should include it more in your dishes.  Heart Health  While fatty […]

The post If You’re Not Including Olive Oil in Your Diet, This is Why You Should Start appeared first on yourdailysportfix.com.

]]> When making a salad, it never feels quite complete without a drizzle of olive oil. Before you hesitate, you may want to know that olive oil is not only rich in flavor, but it possesses a host of health benefits. Here is why you should include it more in your dishes. 

Heart Health 

While fatty substances can be bad for your cholesterol, olive oil is actually quite beneficial for your arteries. The compounds in the oil can improve blood vessel function and reduce the risk of heart disease. It also has the ability to lower blood pressure.

Inflammation Adversary

If inflammation is something you struggle with, olive oil is a good thing to add to your diet. Consuming one mg to 50 mg a day can help regulate inflammation in the body by blocking certain signaling pathways and reducing the upregulation of inflammatory enzymes. 

Good for Your Gut

Even your digestive tract can benefit from a little OO. Not only does the oil reduce the number of bacteria that can cause disease, but it also increases the production of short-chain fatty acids (SCFAs) which strengthen the gut lining and protect against inflammation.

The post If You’re Not Including Olive Oil in Your Diet, This is Why You Should Start appeared first on yourdailysportfix.com.

]]> 3 Signs You Should Be Eating More Fiber https://yourdailysportfix.com/3-signs-you-should-be-eating-more-fiber/ Mon, 02 Oct 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=23984 We talk about protein, we talk about fats, but rarely do we talk about the importance of a diet that contains enough fiber. To keep blood sugar balanced and digestion functioning optimally, most of us need to eat about 30 grams of fiber per day. Read on for some signs that you may need to […]

The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.

]]> We talk about protein, we talk about fats, but rarely do we talk about the importance of a diet that contains enough fiber. To keep blood sugar balanced and digestion functioning optimally, most of us need to eat about 30 grams of fiber per day. Read on for some signs that you may need to add more fiber to your diet.

Inconsistent Bowel Movements

We’re sorry to have to go there, but if you frequently struggle with constipation or diarrhea not caused by illness or another health condition, there’s a good chance you’re not getting enough fiber in your diet. Fiber adds volume to stool, “cleaning” the digestive tract and facilitating smoother passage. Adding more fiber-rich foods like whole grains, fruits, and vegetables to your meals can help to get things back on track.

Persistent Hunger

If you consistently find yourself hungry soon after eating, you probably need to include more fiber in your meals. Low-fiber diets can cause blood sugar spikes and leave you feeling unsatisfied, leading to excessive snacking in an attempt to curb hunger. Fiber-rich foods create a sensation of fullness, helping to prevent overindulgence and keeping blood sugar in check.

Elevated Cholesterol Levels

High cholesterol levels are a risk factor for heart disease, and if your cholesterol levels exceed recommended levels, upping your fiber intake is usually a good idea. Soluble fiber, the kind found in foods like oats, legumes, and certain fruits, can lower LDL— or, ‘bad’— cholesterol levels by binding to cholesterol molecules and allowing them to exit the body.

The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.

]]> How Much Protein You Really Need Based on Several Key Factors https://yourdailysportfix.com/how-much-protein-you-really-need-based-on-several-key-factors/ Sat, 09 Sep 2023 08:37:00 +0000 https://yourdailysportfix.com/?p=23766 Nutrition is an inherently controversial thing, and in few areas is this truer than when it comes to the subject of protein. Some find they feel best on a high-protein diet of mostly lean meats, while others feel great on a more balanced diet higher in carbs and fats. Both sides often insist that their […]

The post How Much Protein You Really Need Based on Several Key Factors appeared first on yourdailysportfix.com.

]]> Nutrition is an inherently controversial thing, and in few areas is this truer than when it comes to the subject of protein. Some find they feel best on a high-protein diet of mostly lean meats, while others feel great on a more balanced diet higher in carbs and fats. Both sides often insist that their ways are correct and that everyone else will benefit from following suit, but what exactly does the science say? Read on to learn more about how much protein you really need based on several factors. 

Age

Our protein needs vary at different stages of life, with children and teenagers requiring greater amounts in order to support the development of new tissue during growth spurts. As we age, our protein requirements decrease slightly, and studies suggest that adults between the ages of 19 and 70 should aim to eat about 0.8 grams of protein per kilogram, or .36 grams per pound, of body weight each day. Children may need as much as 1.08 grams per kilo, though you should always consult with your child’s pediatrician about how best to meet their nutritional needs.

Gender

On average, men tend to have more muscle mass than women, and while this may mean greater protein needs on an individual level, the recommended ratio of 0.8 grams per kilo still applies. Research shows that differences in protein requirements based on gender are negligible; factors such as activity level and muscle mass are more accurate indicators of how much protein a person should consume.

Activity Levels

Athletes and people who engage in regular intense workouts typically require more protein than average in order to provide muscles with the amino acids necessary for growth and repair. The most recent recommendations suggest that those with active lifestyles looking to increase muscle mass should up their protein intake from 0.8 to 1.2-1.5 grams of protein per kilo of body weight daily.

The post How Much Protein You Really Need Based on Several Key Factors appeared first on yourdailysportfix.com.

]]> Health Conscious Sandwiches That Are Both Delicious And Nutritious https://yourdailysportfix.com/health-conscious-sandwiches-that-are-both-delicious-and-nutritious/ Sun, 13 Aug 2023 16:15:00 +0000 https://yourdailysportfix.com/?p=23584 Easy to prepare and convenient, sandwiches are a staple of many people’s diets. Still, the wrong sandwich can be too heavy, thereby undoing much of the hard work that you’ve done in the gym. Here are some simple sandwiches that you can make that are both delicious and nutritious. Grilled Chicken Sandwich For this recipe, […]

The post Health Conscious Sandwiches That Are Both Delicious And Nutritious appeared first on yourdailysportfix.com.

]]> Easy to prepare and convenient, sandwiches are a staple of many people’s diets. Still, the wrong sandwich can be too heavy, thereby undoing much of the hard work that you’ve done in the gym. Here are some simple sandwiches that you can make that are both delicious and nutritious.

Grilled Chicken Sandwich

For this recipe, you’ll need four chicken breasts. Cut each cutlet finely and grill it while also slicing some pieces of mozzarella cheese. Instead of ketchup or mayonnaise, use a less fatty alternative such as pesto sauce and spread it on some ciabatta bread.

Peanut Butter and Banana Sandwich

This sandwich is as simple as it sounds. In addition to slicing up a banana and spreading your favorite peanut butter on two slices of bread, consider adding a fruit such as blueberries for an extra boost of flavor.

Spicy Tuna Sandwiches

You’ll be sure to get the omega 3’s you need with this energy-packed sandwich. Put shredded tuna, mayonnaise, celery and chives between your bread slices of choice and top it off with some spicy beans or hot sauce.

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]]> How to Nourish Your Body with Intuitive Eating https://yourdailysportfix.com/how-to-nourish-your-body-with-intuitive-eating/ Fri, 23 Jun 2023 16:41:00 +0000 https://yourdailysportfix.com/?p=23145 In a world inundated with fad diets and often conflicting advice about nutrition, intuitive eating offers a refreshing approach to nourishing our bodies and minds. Unlike traditional dieting, intuitive eating is not about strict rules or calorie counting but instead encourages us to listen to our bodies, honor our hunger and fullness cues, and cultivate […]

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]]> In a world inundated with fad diets and often conflicting advice about nutrition, intuitive eating offers a refreshing approach to nourishing our bodies and minds. Unlike traditional dieting, intuitive eating is not about strict rules or calorie counting but instead encourages us to listen to our bodies, honor our hunger and fullness cues, and cultivate a positive relationship with food. By tuning into the way our bodies feel, we can create a sustainable and enjoyable way of eating that supports our overall well-being. Read on for some tips on how to adopt an intuitive eating practice.

Trust your body

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.

Honor Your Cravings

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.

Eat Mindfully 

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.

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]]> Why It’s Important to Keep Your Blood Sugar Balanced https://yourdailysportfix.com/why-its-important-to-keep-your-blood-sugar-balanced/ Tue, 20 Jun 2023 08:19:00 +0000 https://yourdailysportfix.com/?p=23102 Maintaining balanced blood sugar levels is a key factor in cultivating overall health and well-being, especially as we age. Over time, erratic changes in blood sugar levels can lead to a range of health issues including diabetes, obesity, and heart disease. While it’s always best to consult with your doctor, prioritizing a few simple practices […]

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]]> Maintaining balanced blood sugar levels is a key factor in cultivating overall health and well-being, especially as we age. Over time, erratic changes in blood sugar levels can lead to a range of health issues including diabetes, obesity, and heart disease. While it’s always best to consult with your doctor, prioritizing a few simple practices can help you to effectively regulate your blood sugar levels and lead a healthier, more energized life. Read on for some blood sugar-balancing tips.

Eat Right

Focus on consuming a diet of whole, unprocessed foods that are rich in fiber, lean protein, and healthy fat. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables into your meals, and avoid sugary drinks and snacks. You can also try adding some cinnamon to your diet, as this spice has been shown to balance blood sugar by supporting the movement of sugar from the bloodstream into the body’s cells.

Regular Physical Activity

Physical activity helps your body utilize glucose effectively and lower insulin resistance. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, 3 to 5 days a week. Additionally, incorporating weight training or other muscle-building activities into your routine can help to balance blood sugar by increasing your body’s ratio of insulin-resistant tissue.

Stress Management

Chronic stress can negatively impact blood sugar control, as hormones released as part of the “fight or flight” response prevent sugar from being able to enter our cells. Find healthy ways to manage stress, such as mindfulness meditation, deep breathing exercises, and spending time with friends or loved ones. Prioritize sleep and establish a consistent sleep routine, as a lack of quality sleep can also affect insulin sensitivity.

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]]> The Many Benefits of Fiber https://yourdailysportfix.com/the-many-benefits-of-fiber/ Sun, 02 Apr 2023 16:49:00 +0000 https://yourdailysportfix.com/?p=21533 Most people know they need to include more fiber in their diets, but do you know why? Fiber keeps your digestive system running properly, keeps you full for hours, and stabilizes your blood sugar. With all these benefits we should be eating more than enough, but most people are actually not getting the recommended daily […]

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]]> Most people know they need to include more fiber in their diets, but do you know why? Fiber keeps your digestive system running properly, keeps you full for hours, and stabilizes your blood sugar. With all these benefits we should be eating more than enough, but most people are actually not getting the recommended daily amount. So let’s break down all the benefits and show you why fiber is so important in your diet.

Fiber is the structural part of plant foods that your body cannot digest or break down and it’s either classified as soluble or insoluble. When soluble fiber comes into contact with fluids in the gut it forms a gel-like substance that takes up space in your stomach making it feel full. The insoluble fiber pushes it through your system to help you stay regular.

Fiber slows down digestion and the absorption of food so you will receive steady energy, stabilizing your blood sugar and preventing blood sugar spikes. Soluble fiber can also help stave off heart disease as it binds with LDL (“bad”) cholesterol in the digestive system, keeping it from entering the bloodstream and traveling to other parts of the body.

Fiber boosts the population of good gut bugs in your digestive tract, which helps with your immune system and puts you in a better mood. Fiber also benefits your bones by making it easier for your body to absorb magnesium and calcium.

Your recommended daily amount is, for women at least 21-25 grams of fiber per day and for men 30-38 grams per day, so start eating more fruit and vegetables and whole grains.

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]]> Eat More of These Unexpectedly Healthy Foods https://yourdailysportfix.com/eat-more-of-these-unexpectedly-healthy-foods/ Sat, 11 Mar 2023 08:16:00 +0000 https://yourdailysportfix.com/?p=22268 In today’s health-obsessed society, trying to eat a healthy diet can be a minefield. From denouncing certain foods as poison to elevating others as superfoods, there is lots of conflicting advice over which foods we should all be eating. Here are some demonized foods that are actually unexpectedly healthy when enjoyed as part of a […]

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]]> In today’s health-obsessed society, trying to eat a healthy diet can be a minefield. From denouncing certain foods as poison to elevating others as superfoods, there is lots of conflicting advice over which foods we should all be eating. Here are some demonized foods that are actually unexpectedly healthy when enjoyed as part of a balanced diet.

Popcorn

When prepared correctly, popcorn is a whole grain that is packed with fiber, low in calories, and rich in antioxidants. Eat homemade air-popped popcorn and go easy on the salt and butter!

Goat Cheese

As well as being easier to digest than cow’s milk cheese, goat cheese is full of healthy fats, protein, and calcium, as well as essential minerals such as selenium.

Potatoes

Often discarded as an unhealthy carb, potatoes can actually be a fantastic addition to a healthy diet. As well as plenty of energy-boosting starch, potatoes contain vitamins, minerals, and fiber. Try cooking your potatoes in the air frier for a healthy and filling side dish.

Pork

Lean cuts of pork such as tenderloin are higher in protein and lower in fat than other cuts of meat. Pork is also a great source of B vitamins, selenium, iron, and zinc.

Frozen Veggies

Frozen veggies have a bad reputation for being mushy and nutrient-free. However, frozen veggies can actually be even higher in nutrients than fresh veggies! Frozen veggies are picked at the height of ripeness and flash-frozen, preserving all that amazing plant-powered goodness.

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]]> Try This Healthy Coffee Alternative Made From Date Seeds https://yourdailysportfix.com/try-this-healthy-coffee-alternative-made-from-date-seeds/ Fri, 03 Mar 2023 08:40:01 +0000 https://yourdailysportfix.com/?p=22170 Did you know you can make coffee from date seeds?! It is thought that this unique hot drink has been enjoyed by desert nomads for centuries. Free from caffeine and packed with goodness, swap your morning americano for a date seed coffee and you’ll be amazed at how similar it tastes. Coffee Flavor Without the […]

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]]> Did you know you can make coffee from date seeds?! It is thought that this unique hot drink has been enjoyed by desert nomads for centuries. Free from caffeine and packed with goodness, swap your morning americano for a date seed coffee and you’ll be amazed at how similar it tastes.

Coffee Flavor Without the Jitters

Prepared just like Turkish coffee, date seed coffee has a rich, aromatic flavor, akin to regular coffee. Some date seed coffee brands add a small amount of ground coffee beans to the powder, however, the caffeine content is tiny. If you’re sick of the jitters or suffering from a post-coffee crash, this could be the hot drink for you.

Packed With Antioxidants

Not only is date seed coffee free from caffeine, but it’s also good for you! Dates are one of the most nourishing foods on the planet and date seed coffee is packed with iron, antioxidants, and other essential vitamins and minerals.

Zero Waste Beverage

Date seed coffee is super sustainable. It is made with date seeds that would otherwise end up in the trash, transforming a waste product into a delicious coffee drink. Is there a better way to start your day?!

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