Tag: Nutrition

101 Last-Minute Christmas Gift Ideas!

101 Last-Minute Christmas Gift Ideas!

Hello everyone! Today I will be sharing some last-minute holiday gift ideas! It may be tough to buy a thoughtful gift for a lot of people without blowing the bank and giving a new rendition of the same gift again. That is why I’ve organized 

Healthy Lunch Ideas-  6 Easy and Nutritious Recipes!

Healthy Lunch Ideas- 6 Easy and Nutritious Recipes!

Hello Everyone! Today I will be talking about some easy and healthy lunch ideas you can make this summer! Easy meals are the best way to ensure you stay on track with your fitness, weight, and beauty goals. You should make sure you are getting 

Gut Health- Why It is More Important Than You Think!

Gut Health- Why It is More Important Than You Think!

Hello Everyone!

Today I will be talking about gut health and why it is super important! As you will learn today gut health goes beyond our digestive system to affect other parts of our body. Also, the gut microbiome is a growing topic of research that is rooted in learning about the gut-brain connection. Everyone knows about prebiotics and probiotics but what about the bacteria balance? What foods tip the balance into unfavourable conditions? With some research, I will be explaining gut health, gut bacterias, foods that affect gut health, and gut-brain connections.

Legal Disclaimer: Audacia is a website made for informational purposes only. By voluntarily undertaking any interventions listed on Audacia, you assume the risk of any resulting injuries or harm and Audacia can not be held liable. Audacia strives to provide accurate and contemporary information but this website is not a substitution for personal research and speaking to your health care provider.

So let’s get into it!


  1. What Is Gut Health?

Gut health refers to the function of the gastrointestinal tract and also the balance of the bacterias present. Our gastrointestinal tract includes our mouth, esophagus, stomach, small and large intestine, and anus. These parts in conjunction with our microbiome (gut bacterias) help digest our food with ease.

UC Davis Health

2. Bacterias and Balance

Surprisingly, our gut microbiome contains around 400 different types of bacteria. Shocking right! Our diet and lifestyle activities maintain or alter this dynamic equilibrium of bacteria. Furthermore, our gut microbiome can be compared to our fingerprint- it is unique to each individual. It is also believed that a disruption of the bacteria balance can be linked to obesity, heart disease, type 2 diabetes, and inflammatory bowel diseases.

WebMD

3. Foods and Gut Health

So what foods help keep this bacteria balance in check? In general, a healthy balanced diet that is meeting your personal nutritional requirements should be enough (vitamins, minerals, carbohydrates, fats, proteins, diversity, and caloric needs). On the other hand, here is a list of foods that are good for your GI- you’ll notice that fermented foods, probiotics, and prebiotics and fibre are the theme!

Benenden Health | Eating Well [1] | WebMD

Foods for Improving Gut Health

  1. Yogurt
  2. Kefir
  3. Ginger
  4. Miso
  5. Sauerkraut
  6. Kombucha
  7. Almonds
  8. Sourdough
  9. Olive Oil
  10. Bananas
  11. Garlic
  12. Kimchi
  13. Tempeh
  14. Leeks
  15. Onions
  16. Raspberries
  17. Beans
  18. Asparagus
  19. Dark Leafy Greens
  20. Polyphenols (green tea, red wine, etc)
  21. Collagen

Foods to Avoid

  1. Artificial Sweeteners and High Sugar Foods
  2. Red Meats
  3. Alcohol
  4. Highly Processed Foods
  5. Highly Refined Foods
  6. Fried Foods

4. Gut-Brain Connection

The gut-brain connection is defined as the communication between your GI and your brain. This connection is both physical and biochemical. Interestingly, this connection works both ways! This means the state of your mind can affect your gut and the state of your gut can affect your mind! For example, it is thought that your gut is related to anxiety and stress.

Harvard Health | Healthline

Activities to Improve Gut Health

  1. Reduce Stress and Anxiety
  2. Treat Depression
  3. Exercise (core)
  4. Staying Hydrated
  5. Eating slowly

Things to Avoid

  1. Overworking and Burn-out
  2. Stress
  3. Irregular Sleep
  4. Food intolerances (dairy, wheat, etc)
  5. Smoking
  6. Unnecessary Antibiotics
  7. Environmental Stress (extreme heat, cold, or noise)
  8. Disruption of Circadian Rhythm

5. What Should You Do?

So with all this new information- what should you do? Well, the answer is simple, just eat healthily! You don’t necessarily need to revamp your entire lifestyle and diet. Life and sustainability are all about balance and what feels best for you! Try out some new foods and cut back on a few things and figure out what works for you.



What do you think about gut health and the gut-mind connection? Are there things you need to avoid or incorporate into your lifestyle? Let me know in the comments below!

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Check out my posts on the vegan diet, healthy snacks, meal planning, smoothies, or learn what Audacia is all about!

 – X ♡

Vegan Diet- The Good and the Bad!

Vegan Diet- The Good and the Bad!

Hello Everyone! Today I will be talking about the vegan diet and whether it is just another trend or if it holds some valuable health benefits! Many influencers and celebrities have now been advocating for a vegan diet. Although this is not a new way 

How to Build the Perfect Smoothie In 5 Quick Steps!

How to Build the Perfect Smoothie In 5 Quick Steps!

Hello Everyone! Today I will be talking about how to build the perfect smoothie! Smoothies are a great addition to any healthy lifestyle. They are super easy and quick to make and are full of essential vitamins and minerals. On the other hand, just because 

Meal Plan Basics – How to Make Your Life More Efficient!

Meal Plan Basics – How to Make Your Life More Efficient!

Hello Everyone!

Today I will be talking about how to meal plan to help you save time, money, and improve your health! Meal planning may seem like a daunting task or a headache but it is truly simple. Pick a day where you have 1-2 hours to cook. You can do your shopping on a separate day or the same day if you have time. Play some music and make this time fun instead of another chore.

Legal Disclaimer: Audacia is a website made for informational purposes only. By voluntarily undertaking any interventions listed on Audacia, you assume the risk of any resulting injuries or harm and Audacia can not be held liable. Audacia strives to provide accurate and contemporary information but this website is not a substitution for personal research and speaking to your health care provider.

Affiliate Disclosure: Posts on Audacia may contain affiliate links. If you purchase a product or service through one of those links, you will not be charged extra but you may receive either a discount or promotion (this varies on a case by case basis). Audacia will receive benefits from these purchases which helps us to keep bringing our audience great content!

So let’s get into it!


  1. Determine your TDEE

TDEE refers to your total daily energy expenditure, the number of calories you burn every day. This is based on your age, gender, height, weight, activity levels, and (optional: body fat percentage). Your BMR (basal metabolic rate) is first calculated and then that value is multiplied by your personal rate of daily activity. Since your basal metabolic rate is the number of calories you burn at rest, the TDEE calculation can provide a more accurate picture in terms of calorie consumption. MyFitnessPal is a good app to use if you want to give calorie counting a try. Calorie counting is not the best method for everyone but it is good to do for a while to help you understand portion sizes and their related caloric amount.

Gaining weight

If you’re looking to gain weight, try to adjust your daily calorie consumption so that at the end of the week you are in a caloric surplus. You can start with an extra 200 calories on top of your TDEE and then work your way up to 500 and 700 calories. Be careful with the type of calories you are consuming and do not eat fast food as a way to get more calories. Combine your weight gain journey with a healthy lifestyle and try to exercise regularly!

Losing weight

Losing weight requires the same adjustment to your calorie consumption. For moderate weight loss, reduce your daily calories to around 200-300 less and for a more intense weight loss reduce your calories to 500-600 less. Also, try to incorporate some daily exercise to supplement your weight loss journey. Remember: you can not outrun a bad diet! Do not use your daily exercise as a way to justify extra portions- this is a failing mentality. Focus on your diet as the means to lose weight and exercise as a given.

2. Use a scale

A food scale is a great way to portion out your meal plan and help with cooking. This way is the most accurate and is commonly used by those who are bodybuilding or fitness models. If you are portioning out your breakfast, lunch, and dinner- it can be a headache to measure everything with a measuring cup and can be inaccurate because of the variation of density. For example, if you need to eat around 350 calories for breakfast, it is easy to count one large apple, x grams almonds, x grams of oatmeal, and x millilitres of oat milk! This may seem foreign at first but you will quickly learn to love it!

3. Try new recipes

Do not be afraid of trying out new recipes! Meal plans may seem boring if you’re eating the same meal for 5 days straight. I personally don’t mind eating the same meal often if it tastes good but some people can not stand it. If you are meal planning for 5 days, try to give yourself at least 2 different options for each meal to spice it up. Find new, healthy recipes to try out every week!

Gaining weight

If you are trying to gain weight, you either have a fast metabolism or not much of an appetite no worries! You don’t have to gorge yourself on large meals 5-6 times a day to reach your goals. You need to focus on adding calorie-dense foods to every meal. What does this mean? Calorically dense foods are foods that contain a high amount of calories relative to their weight. This means you don’t have to eat a lot of this food to eat a lot of calories.

For example, 100g macadamia nuts are 708 calories! To be fair, eating 100g of macadamia nuts is surely too much fat and would not be enjoyable but adding in 25g of nuts to your daily oatmeal or yogurt and instantly give you some extra calories without the large serving size. Research into healthy calorically dense foods and try to incorporate some in all your meals.

Losing weight

If you looking to lose weight, you might yourself a fan of some calorically dense foods! Not to worry, you don’t have to start eating out of a baby dish to lose weight, you just need to adjust the types of food you. You need to lean into nutritiously dense low-calorie foods! Compare two slices of pizza and a large salad with a bunch of vegetables and some high protein beans. Not even looking at the calories, which food is providing the biggest nutritious impact? Which food make you feel more full afterwards? Fruits and vegetables are mostly low in calories and nutritiously dense. Try to stay away from the processed food (even the low sodium, low sugar, diet version of things), take-out (and eating out), and focus on eating whole foods- especially vegetables and fruits.

4. Purchase in bulk

Purchasing your food in bulk can help save you a headache when it comes to making your meal plan. Going to places like Costco or the Farmer’s market can prove to be helpful when you starting your home-cooking journey. Research into the lifespan of your fresh food and how to store them to keep them fresh longer! Don’t fall into the trap of buying a bunch of fresh food and then ordering in and letting it spoil. Buy it, cook it, freeze it, store it, and then eat it when you’re ready.



Do you meal plan? Do you love to cook or is it more of a chore for you? What new recipes are you looking forward to adding to your meal plan? Let me know in the comments below!

Stay updated and follow me on FacebookInstagramTwitter, and Pinterest where I will be posting content every day.

Don’t forget to like, follow, and comment!

Check out my posts on summer fashion trends, how to maximize your self-care, how to be more confident, a vision board for reaching your goals, or learn what Audacia is all about!

 – X ♡

10 Easy and Healthy Snacks To Reach Your Fitness Goals!

10 Easy and Healthy Snacks To Reach Your Fitness Goals!

Hello Everyone! Today I will be talking about 10 healthy snacks to help you reach your fitness goals! In a time where UberEats, SkipTheDishes, GrubHub, and PostMates make eating out so accessible, it can be very challenging to want to eat at home. Meal planning 

How to Maximize Your Self-Care- Are You a Self-Care Cliché?

How to Maximize Your Self-Care- Are You a Self-Care Cliché?

Hello Everyone! Today I will be talking about what self-care really means! Over the years, the definition of self-care has been deluded into over-spending, over-indulgence, procrastination. Self-care is formally defined as, “the practice of taking action to preserve or improve one’s own health” (Oxford Languages).