The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>Learning to properly interpret nutrition labels and recognize all of the different names for added sugar is essential when trying to reduce sugar consumption. As you shop for groceries, thoroughly read the ingredient lists on pre-packaged foods, keeping an eye out for terms such as sucrose, glucose, and high-fructose corn syrup, which are all just fancy names for sugar.
Whole foods almost always contain less sugar than their processed counterparts, so prioritize fresh fruits, vegetables, lean proteins, and whole grains as the foundation of your diet. Cooking from scratch not only makes it easier to limit added sugar by giving you more control over the ingredients, but you’re also less likely to default to sugary treats if you need to make them yourself.
Quitting sugar cold turkey can be difficult and may end up leading to junk food binges, so consider taking a gradual approach by adding less sugar to your tea or coffee and slowly cutting back on treats and desserts. Experiment with healthier alternatives like fruit, yogurt, or dark chocolate to satisfy cravings as your taste buds adjust.
The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>The post Healthy Mocktails to Fit in With Your Nutritious Lifestyle appeared first on yourdailysportfix.com.
]]>This simple recipe does a great job of imitating the taste of a mojito without the alcohol. All you need is some soda water, lime, crushed ice, and fresh mint.
Are you looking for a drink packed with fruity flavor? In that case, this sweet recipe filled with strawberries, basil, honey, and lime juice should hit the spot.
In addition to avoiding alcohol content, this sangria is actually quite healthy. By following the right recipe, you’ll be able to whip up a nutritious sangria mocktail with hibiscus tea, apples, and oranges.
The post Healthy Mocktails to Fit in With Your Nutritious Lifestyle appeared first on yourdailysportfix.com.
]]>The post The Pros & Cons of Seeing a Health Coach appeared first on yourdailysportfix.com.
]]>Because health coaches are versed in a variety of health-related topics, they’re able to offer more personalized guidance than professionals such as doctors, who often specialize in one area. This type of individualized approach can make it easier to look at your lifestyle as a whole and take the necessary steps to work toward your goals.
One of the most significant cons to seeing a health coach is the cost. Health coaches can be expensive, and as the industry is fairly new, insurance coverage may vary depending on your plan and the services you go for. It’s also important to consider that the effectiveness of a health coach will largely depend on their competency and experience and choose your coach accordingly.
Health coaching often involves regular sessions and goal-tracking, which can be quite time consuming and not necessarily feasible for people with busy schedules. If you’re willing and able to commit, this type of structured approach can be quite helpful when compared to going it alone. Otherwise, working with a health coach may ultimately be a waste of your time and money.
The post The Pros & Cons of Seeing a Health Coach appeared first on yourdailysportfix.com.
]]>The post Should You Count Macronutrients? The Pros & Cons appeared first on yourdailysportfix.com.
]]>One of the significant advantages of counting macronutrients is the precise control it provides over nutrient intake. Monitoring grams of carbohydrates, proteins, and fats consumed can help you tailor your diet toward specific goals, such as weight loss or muscle gain. This level of accuracy allows for a more personalized approach to nutrition and makes it easier to know that you’re getting the right balance of macronutrients for optimal health.
Counting macronutrients encourages individuals to analyze the composition of their meals and snacks, which can foster a better understanding of the nutritional content of different foods. This knowledge can empower you to make informed decisions about your dietary habits, leading to healthier choices in the long run.
One of the biggest drawbacks to counting macronutrients is that it requires meticulous tracking of every food item consumed. This can be time-consuming and may feel overwhelming for some, leading to a potential obsession with numbers and a negative relationship with food. Additionally, solely focusing on macronutrients may lead to overlooking other vital nutrients, such as vitamins and minerals, which play a significant role in overall health.
The post Should You Count Macronutrients? The Pros & Cons appeared first on yourdailysportfix.com.
]]>The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>Nutritionists suggest that late night eating is not great for our metabolism, digestive system or sleep. Late night eating is associated with higher blood sugar, insomnia, hormone fluctuations and metabolic syndrome.
If you find yourself always hungry before bed, you might not be eating enough high quality nutrients in the day time. Be sure to get plenty of whole grains, lean protein, healthy fats and fruits and veggies. Stay hydrated, get plenty of sleep and keep yourself nourished between meals with healthy snacks.
If you’re really hungry before bed and you just have to snack, try eating almonds, cherries, plain yogurt, warm milk or kiwi. All of these foods contain nutrients like magnesium and tryptophan which are associated with better sleep.
And just remember, a late night pizza or fries before bed isn’t the end of the world – just try not to make it a regular habit.
The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>The post Common Causes of Sugar Cravings & What to Do About Them appeared first on yourdailysportfix.com.
]]>The most common culprit behind sugar cravings is simply imbalanced blood sugar levels. Consuming large quantities of sugary foods, especially on an otherwise empty stomach, causes your blood sugar to spike and crash rapidly, leading the body to crave more sugar to maintain energy levels. Emotional factors also shouldn’t be overlooked, as stress triggers the release of hormones that are known to increase sugar cravings.
To keep blood sugar levels balanced throughout the day, make sure that your meals include plenty of protein, fiber, and healthy fats. Not only will this make a big difference in reducing the intensity and frequency of sugar cravings, it’ll also help you feel fuller for longer so you’re less likely to turn to sugary treats in the first place.
If you still feel the urge to snack, swap cookies and candy with naturally sweet alternatives like fruit or dark chocolate. with higher cocoa content. For stress-related cravings, try practicing mindfulness techniques such as meditation and deep breathing to help manage emotional triggers.
The post Common Causes of Sugar Cravings & What to Do About Them appeared first on yourdailysportfix.com.
]]>The post The Importance of Diet Accountability appeared first on yourdailysportfix.com.
]]>Now, we don’t mean self-accountability, the kind that preaches that we should all be ensuring that we’re being accountable for ourselves. That’s all good and all, but this isn’t where the real work is at. If people were able to be accountable for themselves, they wouldn’t have to diet in the first place. No, what we’re talking about is external accountability.
External accountability is having a buddy, or a nutritionist, or a doctor keeping tabs on you and making sure that you’re holding up your end of the diet. Not unlike a workout buddy, this person is there to support you and pick you up when you’re struggling.
There’s no denying that having someone like this is helpful, but some people would rather not have someone to answer to. If that sounds like you, consider giving it a try, because you may just find that the additional support will make all the difference in your growth.
The post The Importance of Diet Accountability appeared first on yourdailysportfix.com.
]]>The post How To Drink More Water Every Day appeared first on yourdailysportfix.com.
]]>If you don’t love the taste of water, the only way you’re going to drink it consistently is if you set a few rules for yourself—and those rules need to be structured by certain events. In this case, we’d highly recommend making these “events” breakfast, lunch, and dinner. This makes things easy to remember because you’re already eating something anyway.
Anyway, all you have to do is ensure that you drink three cups of water every time you sit down for any of these three meals. This will allow you to remember it every time, and make sure that you actually do it. As you get into a routine, it’ll become second nature.
It doesn’t matter what you’re eating, because your “rule” will remain unchanged and unwavering. Three cups per each meal. It’s not actually not that much when you think about it, and you’ll be surprised how easy it is to stick to!
The post How To Drink More Water Every Day appeared first on yourdailysportfix.com.
]]>The post How Much Protein You Really Need Based on Several Key Factors appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>Learning to properly interpret nutrition labels and recognize all of the different names for added sugar is essential when trying to reduce sugar consumption. As you shop for groceries, thoroughly read the ingredient lists on pre-packaged foods, keeping an eye out for terms such as sucrose, glucose, and high-fructose corn syrup, which are all just fancy names for sugar.
Whole foods almost always contain less sugar than their processed counterparts, so prioritize fresh fruits, vegetables, lean proteins, and whole grains as the foundation of your diet. Cooking from scratch not only makes it easier to limit added sugar by giving you more control over the ingredients, but you’re also less likely to default to sugary treats if you need to make them yourself.
Quitting sugar cold turkey can be difficult and may end up leading to junk food binges, so consider taking a gradual approach by adding less sugar to your tea or coffee and slowly cutting back on treats and desserts. Experiment with healthier alternatives like fruit, yogurt, or dark chocolate to satisfy cravings as your taste buds adjust.
The post Looking to Cut Back on Sugar? Here’s How to Make it Easier appeared first on yourdailysportfix.com.
]]>The post Healthy Mocktails to Fit in With Your Nutritious Lifestyle appeared first on yourdailysportfix.com.
]]>This simple recipe does a great job of imitating the taste of a mojito without the alcohol. All you need is some soda water, lime, crushed ice, and fresh mint.
Are you looking for a drink packed with fruity flavor? In that case, this sweet recipe filled with strawberries, basil, honey, and lime juice should hit the spot.
In addition to avoiding alcohol content, this sangria is actually quite healthy. By following the right recipe, you’ll be able to whip up a nutritious sangria mocktail with hibiscus tea, apples, and oranges.
The post Healthy Mocktails to Fit in With Your Nutritious Lifestyle appeared first on yourdailysportfix.com.
]]>The post The Pros & Cons of Seeing a Health Coach appeared first on yourdailysportfix.com.
]]>Because health coaches are versed in a variety of health-related topics, they’re able to offer more personalized guidance than professionals such as doctors, who often specialize in one area. This type of individualized approach can make it easier to look at your lifestyle as a whole and take the necessary steps to work toward your goals.
One of the most significant cons to seeing a health coach is the cost. Health coaches can be expensive, and as the industry is fairly new, insurance coverage may vary depending on your plan and the services you go for. It’s also important to consider that the effectiveness of a health coach will largely depend on their competency and experience and choose your coach accordingly.
Health coaching often involves regular sessions and goal-tracking, which can be quite time consuming and not necessarily feasible for people with busy schedules. If you’re willing and able to commit, this type of structured approach can be quite helpful when compared to going it alone. Otherwise, working with a health coach may ultimately be a waste of your time and money.
The post The Pros & Cons of Seeing a Health Coach appeared first on yourdailysportfix.com.
]]>The post Should You Count Macronutrients? The Pros & Cons appeared first on yourdailysportfix.com.
]]>One of the significant advantages of counting macronutrients is the precise control it provides over nutrient intake. Monitoring grams of carbohydrates, proteins, and fats consumed can help you tailor your diet toward specific goals, such as weight loss or muscle gain. This level of accuracy allows for a more personalized approach to nutrition and makes it easier to know that you’re getting the right balance of macronutrients for optimal health.
Counting macronutrients encourages individuals to analyze the composition of their meals and snacks, which can foster a better understanding of the nutritional content of different foods. This knowledge can empower you to make informed decisions about your dietary habits, leading to healthier choices in the long run.
One of the biggest drawbacks to counting macronutrients is that it requires meticulous tracking of every food item consumed. This can be time-consuming and may feel overwhelming for some, leading to a potential obsession with numbers and a negative relationship with food. Additionally, solely focusing on macronutrients may lead to overlooking other vital nutrients, such as vitamins and minerals, which play a significant role in overall health.
The post Should You Count Macronutrients? The Pros & Cons appeared first on yourdailysportfix.com.
]]>The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>Nutritionists suggest that late night eating is not great for our metabolism, digestive system or sleep. Late night eating is associated with higher blood sugar, insomnia, hormone fluctuations and metabolic syndrome.
If you find yourself always hungry before bed, you might not be eating enough high quality nutrients in the day time. Be sure to get plenty of whole grains, lean protein, healthy fats and fruits and veggies. Stay hydrated, get plenty of sleep and keep yourself nourished between meals with healthy snacks.
If you’re really hungry before bed and you just have to snack, try eating almonds, cherries, plain yogurt, warm milk or kiwi. All of these foods contain nutrients like magnesium and tryptophan which are associated with better sleep.
And just remember, a late night pizza or fries before bed isn’t the end of the world – just try not to make it a regular habit.
The post Is it Really So Bad to Eat Late at Night? appeared first on yourdailysportfix.com.
]]>The post 3 Signs You Should Be Eating More Fiber appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>The post Common Causes of Sugar Cravings & What to Do About Them appeared first on yourdailysportfix.com.
]]>The most common culprit behind sugar cravings is simply imbalanced blood sugar levels. Consuming large quantities of sugary foods, especially on an otherwise empty stomach, causes your blood sugar to spike and crash rapidly, leading the body to crave more sugar to maintain energy levels. Emotional factors also shouldn’t be overlooked, as stress triggers the release of hormones that are known to increase sugar cravings.
To keep blood sugar levels balanced throughout the day, make sure that your meals include plenty of protein, fiber, and healthy fats. Not only will this make a big difference in reducing the intensity and frequency of sugar cravings, it’ll also help you feel fuller for longer so you’re less likely to turn to sugary treats in the first place.
If you still feel the urge to snack, swap cookies and candy with naturally sweet alternatives like fruit or dark chocolate. with higher cocoa content. For stress-related cravings, try practicing mindfulness techniques such as meditation and deep breathing to help manage emotional triggers.
The post Common Causes of Sugar Cravings & What to Do About Them appeared first on yourdailysportfix.com.
]]>The post The Importance of Diet Accountability appeared first on yourdailysportfix.com.
]]>Now, we don’t mean self-accountability, the kind that preaches that we should all be ensuring that we’re being accountable for ourselves. That’s all good and all, but this isn’t where the real work is at. If people were able to be accountable for themselves, they wouldn’t have to diet in the first place. No, what we’re talking about is external accountability.
External accountability is having a buddy, or a nutritionist, or a doctor keeping tabs on you and making sure that you’re holding up your end of the diet. Not unlike a workout buddy, this person is there to support you and pick you up when you’re struggling.
There’s no denying that having someone like this is helpful, but some people would rather not have someone to answer to. If that sounds like you, consider giving it a try, because you may just find that the additional support will make all the difference in your growth.
The post The Importance of Diet Accountability appeared first on yourdailysportfix.com.
]]>The post How To Drink More Water Every Day appeared first on yourdailysportfix.com.
]]>If you don’t love the taste of water, the only way you’re going to drink it consistently is if you set a few rules for yourself—and those rules need to be structured by certain events. In this case, we’d highly recommend making these “events” breakfast, lunch, and dinner. This makes things easy to remember because you’re already eating something anyway.
Anyway, all you have to do is ensure that you drink three cups of water every time you sit down for any of these three meals. This will allow you to remember it every time, and make sure that you actually do it. As you get into a routine, it’ll become second nature.
It doesn’t matter what you’re eating, because your “rule” will remain unchanged and unwavering. Three cups per each meal. It’s not actually not that much when you think about it, and you’ll be surprised how easy it is to stick to!
The post How To Drink More Water Every Day appeared first on yourdailysportfix.com.
]]>The post How Much Protein You Really Need Based on Several Key Factors appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>