Hybrid Athlete Food Blog

How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more

How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more


4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more


Creamy Chicken Edamame Pasta

Posted by Lacey Byrd on

Creamy Chicken Edamame Pasta

Ready in 25 minutes

Serves 2  people

Per Serving: 

Calories: 312

Protein: 39

Carbohydrates: 30

Fat: 7

Ingredients

  • 80 g Edamame Pasta
  • 100 g Chicken Breast
  • 100 g Broccoli
  • 20 g Chopped Onion
  • 60 mL Cream
  • ½ tsp Coconut Powder
  • Salt
  • Black pepper

Preparation

    1. Cook the pasta according to packet instructions.
    2. Cook the broccoli until tender.
    3.  While pasta is boiling, heat the olive oil in a pan.. Cook onion and garlic. Then add the chicken to the pan and Season the chicken with salt and pepper.
    4. Stir until chicken is lightly golden browned. Add the boiled and drained broccoli into the pan then saute.
    5. Add the cream and coconut powder to the pan and stir gently until the sauce thickens
    6. Combine the drained pasta and sauce in the pan and cook.

Read more

Creamy Chicken Edamame Pasta

Posted by Lacey Byrd on

Creamy Chicken Edamame Pasta

Ready in 25 minutes

Serves 2  people

Per Serving: 

Calories: 312

Protein: 39

Carbohydrates: 30

Fat: 7

Ingredients

  • 80 g Edamame Pasta
  • 100 g Chicken Breast
  • 100 g Broccoli
  • 20 g Chopped Onion
  • 60 mL Cream
  • ½ tsp Coconut Powder
  • Salt
  • Black pepper

Preparation

    1. Cook the pasta according to packet instructions.
    2. Cook the broccoli until tender.
    3.  While pasta is boiling, heat the olive oil in a pan.. Cook onion and garlic. Then add the chicken to the pan and Season the chicken with salt and pepper.
    4. Stir until chicken is lightly golden browned. Add the boiled and drained broccoli into the pan then saute.
    5. Add the cream and coconut powder to the pan and stir gently until the sauce thickens
    6. Combine the drained pasta and sauce in the pan and cook.

Read more