It’s not hard — meet your daily fiber needs with our sample dietary fiber meal plan.Yep, that dreaded F word (read more about that here) still continues to surface, even for those who practice a “clean, whole foods” diet. Back when the Dietary Guidelines for Americans 2015-2020 was released, dietary fiber was noted as a...
Elevate your nutritional game with these super-simple culinary and ingredient tweaks.Cooking healthy does not have to be complicated or expensive. Unfortunately, with busy schedules and full days, making a nutritious meal can still prove to be an epic challenge. Aside from overhauling your entire pantry, the solution to your dining woes could be as simple as trading one ingredient for another or preparing your food in a different...
Take a pre-emptive strike against dietary meltdown with these batch-cooking strategies.It's not easy to stick to a healthy program during the holidays, especially with the never-ending social commitments that detract from your food prep time and threaten your nutritional resolve. Batch cooking is your timesaving secret weapon to protect you from seasonal temptations and feed...
Calling all fans of brinner (breakfast for dinner)! This sweet and savory recipe is filling enough for any meal of the day.Sweet potatoes and yams are often used interchangeably, but they belong to different plant families. Yams are moister and have more variety in shape and color than sweet potatoes.Sweet potatoes are a rich source...
Keep your digestive system health and happy with these 12 gut-healing foods.Promoting healthy gut microbiota—the bacteria that live in the intestine—can help prevent metabolic syndrome—a combination of risk factors that increases a person's risk for heart disease, diabetes and stroke—suggests new research published in the journal Gastroenterology. This isn’t the only finding that has found...
Give your workout your all with this energy-revving shake. Drink it 45 minutes before you hit the gym.Pear-Berry Booster RecipeReady in: 5 minutesMakes: 1 servingIngredients1 medium pear, cored and coarsely chopped1 cup fresh strawberries4 oz. low-fat plain yogurtIce cubes2 Tbsp. finely ground rolled oats1 scoop vanilla whey protein powderDirectionsAdd pear, strawberries, yogurt and ice to...
Artificial sugar has become public enemy number one. But what if there was a natural, healthier way to sweeten your recipes (and coffee) without cutting out sugar? Try: Coconut sugar.Coconut sugar is a natural granulated sweetener derived from coconut palm-tree sap. Unlike table sugar or high-fructose corn syrup, coconut sugar retains its natural brown color and essential nutrients such as iron,...
"When it comes to building muscle, is protein the only macro that matters?"It’s true that the amino acids in protein-rich foods are needed to rebuild after vigorous exercise, but protein is not all that matters in the muscle-building game. You also need carbohydrates to power you through that workout and replenish energy stores, and fat helps create and maintain the hormones necessary to build muscle. When you eat from a variety of...
These simple, healthy snacks won't derail your fitness and health goals.Green GoddessIngredients:2 hard-boiled eggs½ ripe avocado8 whole-grain crackersDirections:Mash eggs with avocado; serve on crackers.PB Energy BitesIngredients:1½ cup rolled oats½ cup natural peanut butter3 tbsp honey or maple syrupDirections:Process oats into a flour and then mix with peanut butter and honey/syrup to form a dough. Roll...
A traditional Mexican mole sauce takes hours, but we came up with a lighter version that achieves the same rich flavors in a fraction of the time.Chocolate lovers rejoice: Rich in catechins, dark chocolate may aid weight loss since catechins can help to increase thermogenesis: the calories you burn digesting food. What’s more, the more...