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There’s no better time to commit to living a healthy lifestyle than the present. And while that may sound like a large undertaking, making simple changes and creating healthy habits can go a long way to improving your overall wellness.

Let’s break down some of the things you can do to live a healthy lifestyle, step by step.

Eat Balanced Meals and Snacks

Food fuels our bodies, so it’s important to get enough nutrients during the day to energize your system without overindulging or filling up on empty calories (which could make you feel sluggish). The Healthy Living Guide 2020/2021 published by Harvard gives a great representation of what a healthy eating plate should look like. It includes a portion of vegetables and slightly smaller portions of fruit, healthy protein, and whole grains along with some healthy oils and plenty of water.

Incorporating a nutritious and healthy diet into your routine may not happen overnight, and that’s OK! Start small by making better choices at breakfast (i.e. whole-grain toast instead of white bread) or adding more veggies to your plate at dinner and go from there.

Track Your Progress

Any progress is good progress when it comes to adapting to a healthy lifestyle. However, sometimes it can take months to see and it can be easy to become disheartened. That’s why it’s beneficial to track your progress with a food and exercise journal or app. According to the American Society for Nutrition, journaling can help you remember what you have eaten that day and spot any areas for improving your habits (i.e. snacking late at night).

This nutrition advice can help you understand how many calories you're taking in vs. calories out, so you can find the best combination that works for your body and goals.

Incorporate Exercise Into Your Routine

A healthy diet is only one-half the puzzle in this case. It’s also important to incorporate more exercise into your routine to see results. Whether it’s taking a walk on your lunch break or going to the gym a few days a week, exercise helps you burn calories, improve your stamina, and strengthen your body, which are all important aspects of your overall wellness.

Swap Healthier Snacks Into Rotation

Finally, we can’t forget to mention the impact healthy snacking can have on your wellness journey. Swapping out some favorite comfort foods and snacks for healthier options can help you reduce your calorie intake while still fueling your body. 

Consider some of these healthy snacks next time you need a midday pick-me-up:

• Apple with nut butter
• Greek yogurt with mixed berries
• Dark chocolate and almond mix
• Cut veggies with hummus
• Kale chips

Fuel For Fire: Healthy Smoothies On-The-Go

Living a healthy lifestyle starts with small steps, like eating better snacks! Fuel for Fire offers a variety of delicious and healthy, on-the-go, portable smoothie pouches, perfect for athletes, busy young professionals, and kids. Our delicious smoothies are packed with protein, offering both animal-derived as well as vegan, plant-based options, that are ideal for any diet.

Browse our selection of smoothies online to find your favorite flavor or use our store locator to find our products near you.

Looking for the ultimate summer beverage? Lemonade and iced tea can take a back seat when you have the perfect summer smoothie on hand.

Not only are pre-packaged smoothies tasty, but they can also be the perfect treat to help you beat the heat during the hot season. Here are a few reasons why smoothies should be your go-to beverage this summer.

They Keep You Hydrated

It’s always important to stay hydrated, but during the hot summer months, it’s even more crucial. Drinking lots of water is one way to keep your body hydrated, but let’s be honest, it can get boring just having water all day. Summer smoothies are a good alternative since the main ingredients are fruit and water.

Fruit not only adds incredible flavor to smoothies, but they are also great at keeping you hydrated. That’s because some fruit and veggies are upwards of 90% water! When the summer sun is beating down on you, a smoothie packed with fruits and veggies can help you meet your daily water intake in a delicious way.

They Keep You Cool

Staying cool during the summer is another priority for you and your family. Popsicles can be one of the best ways to cool your internal temperature (not to mention they taste great), but many brands are full of added sugar and artificial flavors that fall flat.

Fuel For Fire smoothie pouches can be easily frozen overnight and enjoyed as a cool sweet treat when it’s hot outside. The best part is you know exactly what’s in each smoothie: fruit, water, natural flavors. While they also taste great as is, freezing them transforms each smoothie into individual popsicles you and the kids will enjoy.

They’re Convenient to Carry

Packing a picnic? Going on a hike? Planning to spend the entire day at the beach? Smoothies on-the-go are made possible since they’re packed in individual pouches. They make the perfect snack whether you’re running around picking the kids up from summer camp or lounging by the pool.

Smoothie pouches also make for easy storage and clean-up, so you don’t have to worry about taking up too much space in your to-go bag or making a mess in your car.

Fuel For Fire: Summer Smoothies On-The-Go

What’s the perfect thing to complement the warm, sunny feelings of summer? A smoothie bursting with fresh, bright flavors that you can eat on the go!

Some of our favorite pre-packaged summer smoothies are:

• Strawberry Banana
• Tropical (pineapples, bananas, and mangos)
• Mango Coconut
• Mixed Berry

You can always trust Fuel For Fire to deliver on the right amount of fruit, vegetables, and proteins to help keep you hydrated and refreshed this summer. Look through our wide selection of protein smoothies online or use our store locator to find your favorite summer flavors near you.

It’s said that breakfast is the most important meal of the day, and that holds true for many top athletes.

If you’ve ever wondered how athletes seem to have constant energy, look at their morning routine. Most professionals start their day with a healthy, filling breakfast and a workout routine that fuels the rest of their day.

Let’s take a closer look at what professional athletes eat to start their day so you can incorporate the breakfast of champions into your routine.

What Do Athletes Eat For Breakfast? 

We found that there’s no one breakfast that athletes prefer. In fact, professional athletes rarely omit certain foods from their first meal of the day! According to Medium, the average Olympic athlete’s diet consists of about 55-60% carbohydrates, 15-25% lean proteins, and 20-30% healthy fats. This ratio is a good indicator of what they incorporate into their breakfast.

Here are some of the most common things professionals athletes eat for breakfast, no matter if they’re trying out for the Olympics or preparing for a championship game:

• Eggs
• Oatmeal
• Greek Yogurt
• Peanut Butter (on toast or incorporated in pancakes)
• Veggie Omelette
• Nuts
• Fruits (especially berries and bananas)
• Protein smoothies

As you can see, the breakfast of champions is diverse, filling, and usually chock full of protein!

Why Do Athletes Start The Day With Protein?

Eggs, peanut butter, and smoothies can be great sources of protein, so it’s no wonder that many professional athletes fill up on them for breakfast. Verywell Fit explained that regular protein intake is important for athletes (and non-athletes) because it isn’t easily stored by the body. By starting the day with protein-filled foods, it can help keep you feeling full and energized throughout the day as you continue to eat a balanced diet for lunch and dinner.

Protein is called the building block of the body because it helps make muscle, bone, tendons, skin, hair, and other important issues that help us stay healthy!

Fuel For Fire: Protein Smoothies Fit For Athletes

Eating like a champion is easier than you think with Fuel For Fire protein smoothie pouches. With plenty of flavors to choose from, you can start your day with this convenient, tasty, and nutritious on-the-go breakfast or midday pick-me-up. 

Look through our wide selection of protein smoothies online to find your favorite flavor or use our store locator to find our products near you.

If you’ve ever thought about incorporating healthier food into your diet to help look and feel your best, you’ve probably heard about protein smoothies. But do they really help with weight loss? And more importantly, are they actually healthy?

We’re here to help separate fact from fiction so you can make the best choices for your health. Here’s everything you need to know about protein smoothies and weight loss:

Protein Smoothies Can Curb Your Appetite

A smoothie can be a great way to get your nutrients and feel full — but only when it’s made with the right balance of ingredients!

Speaking to Time Magazine, registered dietitian Miranda Hammer explained that the key to making a healthy and filling smoothie is by including the right amount of vegetables, fruit, protein, and fat. Avoid smoothies with artificial sweeteners, fruit juice, or large amounts of fat or dairy products. The additional sugar can leave you feeling sluggish and hungry.

A smoothie with the best balance of leafy greens, fruit, and protein is a healthy breakfast replacement or mid-day snack that can leave you feeling full for longer to mitigate mindless snacking throughout the day.

Promote Portion Control

Let’s be honest, it’s impossible to eat the recommended serving of our favorite snacks. From chips and crackers to cookies, while these treats taste good, they never leave you feeling full. A protein smoothie can help when you promote healthy portion control.

Having a protein smoothie before a meal can help you feel more full so you have the suggested portion of lunch or dinner without overindulging.

Support Calorie-Deficit Meal Plans

According to Healthline, a calorie deficit is an effective way to lose weight in a healthy, sustainable way. If you choose to make low-calorie meals in addition to exercising to reach your fitness goals, a protein smoothie can help you keep below your daily calorie mark. 

With only around 100 calories per serving, a protein smoothie is a great low-carb snack that leaves you energized and can easily fit into your calorie-deficit diet. 

Fuel For Fire: Smoothie Proteins On-The-Go

Everyone wants to look and feel their best year-round, and protein smoothies are a delicious and convenient way to support healthy weight loss. When incorporated into a diet that works for you and a fitness routine, you can get the extra boost of energy you need to get through the day, feel full, and be your best self.

Fuel For Fire pre-packaged protein smoothies have the right amount of fruit, vegetables, proteins, and fat that taste amazing and easy to eat while on the go. Look through our wide selection of protein smoothies online or use our store locator to find your favorite flavors near you.

Image credit: Total Shape

Feeling cranky, hungry, and sluggish but don’t know why? You may have a protein deficiency!

Protein is an essential part of every diet. Not only does it help increase muscle mass and strength, but it can also boost your metabolism and reduce cravings. That’s why it’s important for every adult and child to incorporate protein-packed food into their diet and fuel their bodies for good.

Here are some other signs you or your child may have a protein deficiency and some tips for incorporating more into your diet.

Brittle Nails and Dry Hair

Your hair and nails are both formed from a kind of protein called keratin. When you have a protein deficiency, it can affect the strength of the keratin and lead to brittle, breaking nails and dry, thinning hair. You may also notice that your skin is drier and flakier than normal.

Increased Appetite

Protein keeps you feeling full. Rich foods such as legumes, eggs, meats, and dairy are packed with protein that helps you feel satisfied and energized while eating less. Without the right amount of protein in your diet, you may still be hungry even after a large meal. Similarly, you might be more prone to snacking throughout the day or intense cravings.

Fatigue

Not only does protein leave you feeling satisfied, but it can also help increase your energy levels. Starting your day with a breakfast of eggs and spinach and snacking on nuts like almonds throughout the day can give you an extra boost of energy. On the other hand, if you fill yourself with sugary foods and empty carbs like white bread you may feel sluggish even though you’re full. 

Fuel For Fire: A Convenient and Tasty Way to Meet Your Protein Quota

Adding more protein into your diet is easier than you think with protein smoothie pouches. 

There’s no need to drastically change your diet or worry about meal planning with these convenient and tasty on-the-go nutrition snacks. Whether you want to improve your workout sessions or simply need an energy boost to get through the day, Fuel For Fire has the protein smoothies to help.

Look through our wide selection of protein smoothies online to find your favorite flavor or use our store locator to find our products near you.

Sources

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_5

https://www.healthline.com/health/why-do-we-have-nails#predictors-of-health

https://www.medicalnewstoday.com/articles/foods-that-beat-fatigue#foods-to-eat