healthy eating Archives - yourdailysportfix.com yourdailysportfix.com Sun, 13 Aug 2023 12:25:28 +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 eating Archives - yourdailysportfix.com 32 32 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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]]> Taming Anxiety Eating and Finding Balance https://yourdailysportfix.com/taming-anxiety-eating-and-finding-balance/ Wed, 12 Jul 2023 10:52:00 +0000 https://yourdailysportfix.com/?p=23279 In times of stress and anxiety, it’s not uncommon to find solace in food. Many of us turn to our favorite snacks or indulgent treats as a way to comfort ourselves. However, constant anxiety about eating can lead to an unhealthy relationship with food and sabotage our fitness goals. Let’s explore the reasons behind anxiety […]

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]]> In times of stress and anxiety, it’s not uncommon to find solace in food. Many of us turn to our favorite snacks or indulgent treats as a way to comfort ourselves. However, constant anxiety about eating can lead to an unhealthy relationship with food and sabotage our fitness goals. Let’s explore the reasons behind anxiety eating and find some practical tips to help you avoid it.

Understanding the Triggers

Anxiety eating often stems from emotional triggers such as stress, boredom, or even loneliness. Start by identifying the situations or emotions that tend to trigger your desire to snack. Awareness is the first step toward breaking the cycle.

Mindful Eating

Practice mindful eating to bring awareness and intention to your food choices. Slow down, savor each bite, and pay attention to the flavors and textures. Mindful eating helps you become more attuned to your body’s hunger and fullness cues, allowing you to make conscious decisions about what and how much you eat.

Find Healthy Alternatives

Instead of reaching for unhealthy snacks when anxiety strikes, stock your pantry with nutritious alternatives. Opt for crunchy vegetables with hummus, fresh fruit, or homemade energy balls made with wholesome ingredients.

Create a Calming Routine & Environment

Engage in activities like yoga, meditation, deep breathing exercises, or even going for a walk. These practices help reduce stress and provide a healthy outlet for your emotions, minimizing the urge to turn to food for comfort.

Seek Emotional Support

Reach out to loved ones or join a support group to share your feelings and experiences. Sometimes, talking to others who have faced similar struggles can provide comfort and help you find alternative coping mechanisms to manage anxiety.

Distract Yourself

When the urge to anxiety eat strikes, distract yourself with activities that engage your mind and body. Engross yourself in a hobby, read a book, listen to music, or try a new workout routine.

Practice Self-Care

Prioritize self-care activities to nourish your overall well-being. Get enough sleep, engage in regular exercise, practice relaxation techniques, and indulge in activities that bring you joy. Taking care of yourself holistically can reduce anxiety levels and minimize the desire to turn to food for emotional support.

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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 […]

The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.

]]> 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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]]> 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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]]> The Power of Microgreens https://yourdailysportfix.com/the-power-of-microgreens/ Sat, 28 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21881 You might be thinking, what are microgreens? It’s actually exactly what it sounds like! It’s the miniature versions of vegetable greens. These plants are grown specifically to be harvested just after the first leaves sprout, because it has a more concentrated flavor and higher nutritional value. Microgreens are a great addition to your diet because […]

The post The Power of Microgreens appeared first on yourdailysportfix.com.

]]> You might be thinking, what are microgreens? It’s actually exactly what it sounds like! It’s the miniature versions of vegetable greens. These plants are grown specifically to be harvested just after the first leaves sprout, because it has a more concentrated flavor and higher nutritional value. Microgreens are a great addition to your diet because of this.

Depending on which microgreen variety you eat, the nutritional values will vary. With that being said, each one will have anywhere from four to six times the amount of nutrients as the mature version of the vegetable or herb. Some of the most popular microgreen varieties are spinach, basil, kale, and broccoli. 

Microgreens are great additions to your diet because they are so easy to add to any meal. You can put them in salads, sandwiches, or even as a garnish to dishes. Who doesn’t want an easy nutritional boost to their meals? 

Although they are typically a bit expensive, many people argue that the price is worth the gains you get from eating them. If you can’t get past the price tag, you could even try growing your own! Since they are harvested in the seedling stage, you won’t have to wait long for them to grow.

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]]> Indulge Your Carb Craving With This Lemon Spinach Orzo Recipe https://yourdailysportfix.com/indulge-your-carb-craving-with-this-lemon-spinach-orzo-recipe/ Fri, 23 Dec 2022 12:18:00 +0000 https://yourdailysportfix.com/?p=21532 Do you have a carb craving and want something healthy? This one-pot lemon spinach orzo with feta is enough to satisfy your needs. It has so much flavor in one bowl and it’s so fresh and filling. You can even add a soft-boiled egg for extra protein or have it as a side with some […]

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]]> Do you have a carb craving and want something healthy? This one-pot lemon spinach orzo with feta is enough to satisfy your needs. It has so much flavor in one bowl and it’s so fresh and filling. You can even add a soft-boiled egg for extra protein or have it as a side with some grilled chicken.

Ingredients:

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

Instructions:

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

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]]> How to Stay Healthy While on Vacation https://yourdailysportfix.com/how-to-stay-healthy-while-on-vacation/ Thu, 22 Dec 2022 16:04:00 +0000 https://yourdailysportfix.com/?p=21529 When you book a vacation it’s common to think about what food you’re going to eat and how much time you’re going to spend sunning yourself on the beach. If you’re a regular gym goer, a week of vacation without any movement can seem scary. So here are four ways to stay healthy and active […]

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]]> When you book a vacation it’s common to think about what food you’re going to eat and how much time you’re going to spend sunning yourself on the beach. If you’re a regular gym goer, a week of vacation without any movement can seem scary. So here are four ways to stay healthy and active while on vacation.

Run or Walk

Take the time to see the city you’re in by running or walking—you get to see and feel places you wouldn’t normally if you chose a car or bus. Get up early, lace up your sneakers, and take a lovely long walk or leisurely run through the city. Pick a destination to go to so you have a purpose as well as being active.

Pack Gym Clothes

The easiest way to make sure you stay active on vacation is by bringing your trusted gym clothes with you and keeping them in a place you will see them daily. This will remind you to do something active each day, whether it is a jog or using the hotel gym, or yoga in your room. You have no excuses as you have everything you need with you.

Plan the Restaurants Before You Fly

The best way to stick to some sort of routine whilst on vacation is to be organized with your meals. Instead of playing it by ear, make sure you know what restaurants are around and what food is available so you can plan accordingly. Just because you’re on vacation does not mean your healthy lifestyle has to stop.

Wear Comfortable Footwear

If you’re going to a city that requires a lot of walking, then make sure you are always wearing your most comfortable footwear. Having blisters or just being generally uncomfortable is going to limit how active you can be that day.

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]]> The Best Superfoods to Boost Your Mood https://yourdailysportfix.com/the-best-superfoods-to-boost-your-mood/ Thu, 15 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21446 Food is like medicine—it’s necessary to maintain your physical body, your brain and your mood. Eating naturally good foods can work wonders for your energy levels, keeping you satisfied and satiated. Here are four superfoods to eat to boost your mood. Red Bell Pepper We bet you didn’t know that red bell peppers actually have […]

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]]> Food is like medicine—it’s necessary to maintain your physical body, your brain and your mood. Eating naturally good foods can work wonders for your energy levels, keeping you satisfied and satiated. Here are four superfoods to eat to boost your mood.

Red Bell Pepper

We bet you didn’t know that red bell peppers actually have more Vitamin C than an orange. They are the most nutritious of all bell peppers, they are low calorie and contain other vitamins and minerals to improve your mood.

Nut Butter

It doesn’t matter if you prefer cashew butter over peanut butter—all nut butters are energy-boosting and filled with protein and healthy fats. Adding nut butter to a smoothie, a piece of toast or just eating it straight from the jar can fill you up and stop you from indulging in less nutritious foods.

Salmon

Salmon is a well-known brain food. It has high numbers of omega-3 fatty acids and helps to maintain the central nervous system. It is also a great source of protein and may reduce the risk of heart disease.

Figs

Figs are a superfood that can actually help to aid your sleep and help your mood. They are filled with potassium, magnesium, calcium, and iron which help with blood flow and muscle relaxation to help you fall asleep.

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]]> How to Upgrade to a Healthier Diet https://yourdailysportfix.com/how-to-upgrade-to-a-healthier-diet/ Thu, 08 Dec 2022 08:18:00 +0000 https://yourdailysportfix.com/?p=21379 Gone are the days of good or bad foods, a list of restrictions, and low-fat or low-calorie diets. If you want to upgrade your diet so it’s healthier and balanced, the best way to do this is to start including more variety of whole foods in your meals. View this post on Instagram A post […]

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]]> Gone are the days of good or bad foods, a list of restrictions, and low-fat or low-calorie diets. If you want to upgrade your diet so it’s healthier and balanced, the best way to do this is to start including more variety of whole foods in your meals.

Crowd Out

You don’t need to overcomplicate it—you want to find a way that your diet fits easily into your life, without overthinking it. Restricting the foods that you love will only end in failure, but filling up on nutritious and delicious foods and crowding out the fried or sweet foods will help you in the long run.

Do not list foods as good or bad as this will increase your want for the so-called ‘bad foods,’ while making you resent or get bored by the ‘good foods’.

Small Changes

Start making small changes each week that are consistent and sustainable. Make a weekly goal and start adding to that every week. Your first goal could be to cook more at home, then add more vegetables to your plate. You could start trying out different whole grains or proteins and eating fruits you have avoided for a while.

Schedule

Have a day each week you do your grocery shopping and meal prep. You can make some whole grains and protein dishes for the week and cut up your veggies to go in salads or roasted in the oven. It will stop you from ordering in or obsessing about foods you ‘can’t’ eat. You want to always make sure you are organized and you don’t need to worry about your meals.

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]]> 3 Foods That are Even Healthier When Cooked https://yourdailysportfix.com/3-foods-that-are-even-healthier-when-cooked/ Tue, 20 Sep 2022 08:04:00 +0000 https://yourdailysportfix.com/?p=20850 It may seem logical that vegetables are more nutritious when raw, but that isn’t always the case. Yes, some naturally-occurring vitamins and phytonutrients are destroyed during the cooking process, but there are actually a bunch of veggies that become even healthier when cooked.  Spinach Raw baby spinach is delicious in salads, but cooked spinach is […]

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]]> It may seem logical that vegetables are more nutritious when raw, but that isn’t always the case. Yes, some naturally-occurring vitamins and phytonutrients are destroyed during the cooking process, but there are actually a bunch of veggies that become even healthier when cooked. 

Spinach

Raw baby spinach is delicious in salads, but cooked spinach is just as yummy. Steaming the leaves can reduce the vegetable’s oxalic acid, which interferes with your body’s absorption of iron and calcium, by up to 53%! Not only that—cooked spinach packs more calcium, magnesium, and iron.

Tomatoes

Tomatoes are one of the most versatile veggies around (even though it’s actually a fruit!) They can be eaten raw, cooked, as a sauce, or as juice. Cooked tomatoes have significantly higher levels of lycopene than raw ones, thanks to the heat helping to break down the thick cell walls.

Green Beans

Green beans possess a fantastic crunch when raw, but they actually include more health benefits when fried! Believe it or not, green beans have higher levels of antioxidants when they are baked, microwaved, griddled, or even fried—but not when they are boiled or pressure cooked.

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]]> ersion="1.0" encoding="UTF-8"?> healthy eating Archives - yourdailysportfix.com yourdailysportfix.com Sun, 13 Aug 2023 12:25:28 +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 eating Archives - yourdailysportfix.com 32 32 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.

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

]]> Taming Anxiety Eating and Finding Balance https://yourdailysportfix.com/taming-anxiety-eating-and-finding-balance/ Wed, 12 Jul 2023 10:52:00 +0000 https://yourdailysportfix.com/?p=23279 In times of stress and anxiety, it’s not uncommon to find solace in food. Many of us turn to our favorite snacks or indulgent treats as a way to comfort ourselves. However, constant anxiety about eating can lead to an unhealthy relationship with food and sabotage our fitness goals. Let’s explore the reasons behind anxiety […]

The post Taming Anxiety Eating and Finding Balance appeared first on yourdailysportfix.com.

]]> In times of stress and anxiety, it’s not uncommon to find solace in food. Many of us turn to our favorite snacks or indulgent treats as a way to comfort ourselves. However, constant anxiety about eating can lead to an unhealthy relationship with food and sabotage our fitness goals. Let’s explore the reasons behind anxiety eating and find some practical tips to help you avoid it.

Understanding the Triggers

Anxiety eating often stems from emotional triggers such as stress, boredom, or even loneliness. Start by identifying the situations or emotions that tend to trigger your desire to snack. Awareness is the first step toward breaking the cycle.

Mindful Eating

Practice mindful eating to bring awareness and intention to your food choices. Slow down, savor each bite, and pay attention to the flavors and textures. Mindful eating helps you become more attuned to your body’s hunger and fullness cues, allowing you to make conscious decisions about what and how much you eat.

Find Healthy Alternatives

Instead of reaching for unhealthy snacks when anxiety strikes, stock your pantry with nutritious alternatives. Opt for crunchy vegetables with hummus, fresh fruit, or homemade energy balls made with wholesome ingredients.

Create a Calming Routine & Environment

Engage in activities like yoga, meditation, deep breathing exercises, or even going for a walk. These practices help reduce stress and provide a healthy outlet for your emotions, minimizing the urge to turn to food for comfort.

Seek Emotional Support

Reach out to loved ones or join a support group to share your feelings and experiences. Sometimes, talking to others who have faced similar struggles can provide comfort and help you find alternative coping mechanisms to manage anxiety.

Distract Yourself

When the urge to anxiety eat strikes, distract yourself with activities that engage your mind and body. Engross yourself in a hobby, read a book, listen to music, or try a new workout routine.

Practice Self-Care

Prioritize self-care activities to nourish your overall well-being. Get enough sleep, engage in regular exercise, practice relaxation techniques, and indulge in activities that bring you joy. Taking care of yourself holistically can reduce anxiety levels and minimize the desire to turn to food for emotional support.

The post Taming Anxiety Eating and Finding Balance appeared first on yourdailysportfix.com.

]]> 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 […]

The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.

]]> 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.

The post How to Nourish Your Body with Intuitive Eating appeared first on yourdailysportfix.com.

]]> 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 […]

The post The Many Benefits of Fiber appeared first on yourdailysportfix.com.

]]> 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.

The post The Many Benefits of Fiber appeared first on yourdailysportfix.com.

]]> The Power of Microgreens https://yourdailysportfix.com/the-power-of-microgreens/ Sat, 28 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21881 You might be thinking, what are microgreens? It’s actually exactly what it sounds like! It’s the miniature versions of vegetable greens. These plants are grown specifically to be harvested just after the first leaves sprout, because it has a more concentrated flavor and higher nutritional value. Microgreens are a great addition to your diet because […]

The post The Power of Microgreens appeared first on yourdailysportfix.com.

]]> You might be thinking, what are microgreens? It’s actually exactly what it sounds like! It’s the miniature versions of vegetable greens. These plants are grown specifically to be harvested just after the first leaves sprout, because it has a more concentrated flavor and higher nutritional value. Microgreens are a great addition to your diet because of this.

Depending on which microgreen variety you eat, the nutritional values will vary. With that being said, each one will have anywhere from four to six times the amount of nutrients as the mature version of the vegetable or herb. Some of the most popular microgreen varieties are spinach, basil, kale, and broccoli. 

Microgreens are great additions to your diet because they are so easy to add to any meal. You can put them in salads, sandwiches, or even as a garnish to dishes. Who doesn’t want an easy nutritional boost to their meals? 

Although they are typically a bit expensive, many people argue that the price is worth the gains you get from eating them. If you can’t get past the price tag, you could even try growing your own! Since they are harvested in the seedling stage, you won’t have to wait long for them to grow.

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]]> Indulge Your Carb Craving With This Lemon Spinach Orzo Recipe https://yourdailysportfix.com/indulge-your-carb-craving-with-this-lemon-spinach-orzo-recipe/ Fri, 23 Dec 2022 12:18:00 +0000 https://yourdailysportfix.com/?p=21532 Do you have a carb craving and want something healthy? This one-pot lemon spinach orzo with feta is enough to satisfy your needs. It has so much flavor in one bowl and it’s so fresh and filling. You can even add a soft-boiled egg for extra protein or have it as a side with some […]

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]]> Do you have a carb craving and want something healthy? This one-pot lemon spinach orzo with feta is enough to satisfy your needs. It has so much flavor in one bowl and it’s so fresh and filling. You can even add a soft-boiled egg for extra protein or have it as a side with some grilled chicken.

Ingredients:

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

Instructions:

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

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]]> How to Stay Healthy While on Vacation https://yourdailysportfix.com/how-to-stay-healthy-while-on-vacation/ Thu, 22 Dec 2022 16:04:00 +0000 https://yourdailysportfix.com/?p=21529 When you book a vacation it’s common to think about what food you’re going to eat and how much time you’re going to spend sunning yourself on the beach. If you’re a regular gym goer, a week of vacation without any movement can seem scary. So here are four ways to stay healthy and active […]

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]]> When you book a vacation it’s common to think about what food you’re going to eat and how much time you’re going to spend sunning yourself on the beach. If you’re a regular gym goer, a week of vacation without any movement can seem scary. So here are four ways to stay healthy and active while on vacation.

Run or Walk

Take the time to see the city you’re in by running or walking—you get to see and feel places you wouldn’t normally if you chose a car or bus. Get up early, lace up your sneakers, and take a lovely long walk or leisurely run through the city. Pick a destination to go to so you have a purpose as well as being active.

Pack Gym Clothes

The easiest way to make sure you stay active on vacation is by bringing your trusted gym clothes with you and keeping them in a place you will see them daily. This will remind you to do something active each day, whether it is a jog or using the hotel gym, or yoga in your room. You have no excuses as you have everything you need with you.

Plan the Restaurants Before You Fly

The best way to stick to some sort of routine whilst on vacation is to be organized with your meals. Instead of playing it by ear, make sure you know what restaurants are around and what food is available so you can plan accordingly. Just because you’re on vacation does not mean your healthy lifestyle has to stop.

Wear Comfortable Footwear

If you’re going to a city that requires a lot of walking, then make sure you are always wearing your most comfortable footwear. Having blisters or just being generally uncomfortable is going to limit how active you can be that day.

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]]> The Best Superfoods to Boost Your Mood https://yourdailysportfix.com/the-best-superfoods-to-boost-your-mood/ Thu, 15 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21446 Food is like medicine—it’s necessary to maintain your physical body, your brain and your mood. Eating naturally good foods can work wonders for your energy levels, keeping you satisfied and satiated. Here are four superfoods to eat to boost your mood. Red Bell Pepper We bet you didn’t know that red bell peppers actually have […]

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]]> Food is like medicine—it’s necessary to maintain your physical body, your brain and your mood. Eating naturally good foods can work wonders for your energy levels, keeping you satisfied and satiated. Here are four superfoods to eat to boost your mood.

Red Bell Pepper

We bet you didn’t know that red bell peppers actually have more Vitamin C than an orange. They are the most nutritious of all bell peppers, they are low calorie and contain other vitamins and minerals to improve your mood.

Nut Butter

It doesn’t matter if you prefer cashew butter over peanut butter—all nut butters are energy-boosting and filled with protein and healthy fats. Adding nut butter to a smoothie, a piece of toast or just eating it straight from the jar can fill you up and stop you from indulging in less nutritious foods.

Salmon

Salmon is a well-known brain food. It has high numbers of omega-3 fatty acids and helps to maintain the central nervous system. It is also a great source of protein and may reduce the risk of heart disease.

Figs

Figs are a superfood that can actually help to aid your sleep and help your mood. They are filled with potassium, magnesium, calcium, and iron which help with blood flow and muscle relaxation to help you fall asleep.

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]]> How to Upgrade to a Healthier Diet https://yourdailysportfix.com/how-to-upgrade-to-a-healthier-diet/ Thu, 08 Dec 2022 08:18:00 +0000 https://yourdailysportfix.com/?p=21379 Gone are the days of good or bad foods, a list of restrictions, and low-fat or low-calorie diets. If you want to upgrade your diet so it’s healthier and balanced, the best way to do this is to start including more variety of whole foods in your meals. View this post on Instagram A post […]

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]]> Gone are the days of good or bad foods, a list of restrictions, and low-fat or low-calorie diets. If you want to upgrade your diet so it’s healthier and balanced, the best way to do this is to start including more variety of whole foods in your meals.

Crowd Out

You don’t need to overcomplicate it—you want to find a way that your diet fits easily into your life, without overthinking it. Restricting the foods that you love will only end in failure, but filling up on nutritious and delicious foods and crowding out the fried or sweet foods will help you in the long run.

Do not list foods as good or bad as this will increase your want for the so-called ‘bad foods,’ while making you resent or get bored by the ‘good foods’.

Small Changes

Start making small changes each week that are consistent and sustainable. Make a weekly goal and start adding to that every week. Your first goal could be to cook more at home, then add more vegetables to your plate. You could start trying out different whole grains or proteins and eating fruits you have avoided for a while.

Schedule

Have a day each week you do your grocery shopping and meal prep. You can make some whole grains and protein dishes for the week and cut up your veggies to go in salads or roasted in the oven. It will stop you from ordering in or obsessing about foods you ‘can’t’ eat. You want to always make sure you are organized and you don’t need to worry about your meals.

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]]> 3 Foods That are Even Healthier When Cooked https://yourdailysportfix.com/3-foods-that-are-even-healthier-when-cooked/ Tue, 20 Sep 2022 08:04:00 +0000 https://yourdailysportfix.com/?p=20850 It may seem logical that vegetables are more nutritious when raw, but that isn’t always the case. Yes, some naturally-occurring vitamins and phytonutrients are destroyed during the cooking process, but there are actually a bunch of veggies that become even healthier when cooked.  Spinach Raw baby spinach is delicious in salads, but cooked spinach is […]

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]]> It may seem logical that vegetables are more nutritious when raw, but that isn’t always the case. Yes, some naturally-occurring vitamins and phytonutrients are destroyed during the cooking process, but there are actually a bunch of veggies that become even healthier when cooked. 

Spinach

Raw baby spinach is delicious in salads, but cooked spinach is just as yummy. Steaming the leaves can reduce the vegetable’s oxalic acid, which interferes with your body’s absorption of iron and calcium, by up to 53%! Not only that—cooked spinach packs more calcium, magnesium, and iron.

Tomatoes

Tomatoes are one of the most versatile veggies around (even though it’s actually a fruit!) They can be eaten raw, cooked, as a sauce, or as juice. Cooked tomatoes have significantly higher levels of lycopene than raw ones, thanks to the heat helping to break down the thick cell walls.

Green Beans

Green beans possess a fantastic crunch when raw, but they actually include more health benefits when fried! Believe it or not, green beans have higher levels of antioxidants when they are baked, microwaved, griddled, or even fried—but not when they are boiled or pressure cooked.

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