Everyone knows that fiber is good for your health. In fact, we’re told to eat more fiber all the time. The problem is that nobody really explains why. The truth is, the benefits of fiber go far beyond just digestion. 

At The Keys To Fitness, we simplify fitness for everyone and help heavier people who are ready to get fit and stay fit. 

Today, we’ll go over 3 surprising benefits of fiber that can change your health for the better. 

Fiber: The Nutrient Everyone Overlooks

Weirdly enough, most people are pretty aware of how great fiber is for your health but it’s still grossly under-eaten. Only about 5% of the American population eat enough fiber every day. 

Yes, you read that right. 

This means that 95% or roughly 323 MILLION people don’t get a healthy amount of fiber each and every day. Jeez. 

If this many people aren’t eating enough fiber, you’d think we’d be going through a pooping pandemic or something.

But then again, if this many people are getting in such little amounts of fiber, I could see why this “pooping pandemic” hasn’t really budged. 

Moving on. 

If you take a look around your local grocery store, you’ll see plenty of items claiming to be high-fiber or good sources of fiber. You ever wondered why these high-fiber foods are always recommended for good health?

Most people think that fiber is what helps you digest food better and to keep your bowels from being backed up. And they’re right. 

But wait, there’s more! – Billy Mays

For instance, did you know that fiber plays a role in heart health and fat loss? Probably not. 

Luckily, you’re in the right place. We’ll break down 3 of the top benefits of fiber (backed by science and real-world health outcomes) that you should know. 

After today, you’ll walk away with a new level of respect for this underrated nutrient. 

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

Build better fitness habits with The Keys to Fitness: Weekly Habit Tracker! Download it for FREE and start tracking your progress today. Stay accountable, stay on track, and make fitness a lasting habit!

[Get Your Free Tracker Now!]

Fiber Supercharges Your Gut Health

Soluble vs Insoluble Fiber 

There are actually two main types of fiber: Soluble and Insoluble fiber. Both play different roles in your digestion. 

To spare you the details of the duty, I’ll keep things brief:

• Soluble fiber dissolves in water and will form into a gel-like substance that helps with lowering cholesterol and regulating your blood sugar.
• Insoluble fiber doesn’t dissolve. It gets digested and adds the bulk to your stool, which will promote regular bowel movements. 

The Benefits of Fiber for Your Gut and Digestion System

Soluble fiber acts like a prebiotic. In short, a prebiotic feeds the beneficial bacteria in your gut. With this prebiotic, the good bacteria will improve the lining of your gut and can reduce inflammation. 

With reduced inflammation in the gut and a healthier lining of the gut, you improve your immune system. Bet you didn’t know that!

The improvement in your immune system is from the strengthening of your gut lining. This bolstered barrier helps to prevent harmful microbes from entering the bloodstream. And because it does this, it really helps your body fight off illnesses more effectively. 

And as we noted earlier, the insoluble fiber adds bulk to your stool. It also softens your poop and helps with preventing constipation. 

So with a healthy gut microbiome and healthy bowel movements, your stomach can digest food more efficiently. And having this healthy gut microbiome actually reduces bloat and gas over time. 

A high-fiber diet can also prevent common GI (Gastrointestinal) issues like diverticulitis, hemorrhoids, and IBS (irritable bowel syndrome). 

This is because the main symptoms of diverticulitis (inflammation pouches in the colon), hemorrhoids (swollen veins from straining during bowel movements), and IBS (bloating, cramps, and irregular bowel movements) can be helped with the benefits that fiber provides. 

But this is only the first benefit of increasing the fiber in your diet. Gut health isn’t the only area that fiber helps you with. 

Fiber Supports Sustainable Weight Loss

Did you know that fiber has an impact on satiety (fullness), cravings, and calorie control?

Not only does a high-fiber diet improve your gut health, it also slows down your digestion and suppresses your appetite. This means that you’ll feel fuller for longer!

And because you’ll feel fuller for longer, you’ll eat fewer calories when your meals are higher in fiber. 

Simply put: fewer calories per meal = fewer calories per day = weight loss. 

And with feeling fuller for longer periods of the day, you’ll be able to curb your cravings a lot easier. Part of why is because your blood sugar and energy levels will be more stable. 

You don’t get the crashes and dips in energy because you won’t have spikes in your blood sugar because of the fiber slowing down the rate of absorption of the nutrients from your food. 

Remember how fiber slows down digestion? Because it’s slowed down, this means that you won’t get a massive rush of sugar into your bloodstream, which causes the spike and then the crash. 

And because an adequate amount of fiber in your diet slows down the absorption of food (and by proxy, sugar), this means that the pancreas doesn’t have to work as hard to pump insulin into the bloodstream to counterbalance the influx of sugar. 

Or in English, eating more fiber helps to prevent insulin resistance. Crazy, isn’t it?

By the way, that spike in your blood sugar is what causes your body to experience food cravings. That’s because that dump of insulin usually leads to an overcorrection for the sugar in the blood, which leads to a drop in sugar levels. And because there’s a drop in sugar in the bloodstream, your brain starts to send signals of hunger to try to balance the sugar levels again. 

And due to the hunger signals turning into strong cravings, this usually drives people to overeat (usually fats and carbs) and spike the sugar in the bloodstream again. Leading to a cycle of spikes and drops. 

Essentially, adding more fiber to your meals will help you reduce your cravings. 

But cravings and weight loss aren’t the only benefits of fiber in your diet, there are even more long-term advantages. 

Fiber Protects Your Heart and Lowers Disease Risk

Did you know that fiber can lower your cholesterol? Specifically, soluble fiber. Like we detailed earlier, soluble fiber turns into a gel-like substance when it’s been digested. This “gel” is what binds to your LDL (bad cholesterol) and gets excreted from the body when you poop, thus lowering your bad cholesterol levels.

Adding to this, because fiber helps to stabilize your blood sugar levels, fiber becomes a vital part of preventing your risk of developing type 2 diabetes. That’s due to the fact that you put yourself at risk of becoming insulin resistant when you constantly spike your body’s blood sugar.

And because fiber helps to blunt these spikes, it plays a pivotal role in preventing your body from becoming resistant to insulin.

In addition to diminishing your risk of developing type 2 diabetes, extra fiber in your diet helps with preventing other diseases by lowering chronic inflammation in the body, namely in the gut as we described before.

Heart disease usually shows up when plaque builds up in your arteries, slowing blood flow and making heart attacks and strokes way more likely.

On top of that, fiber can help lower your blood pressure and improve circulation, which just gives your heart less work to do overall.

Chronic inflammation is a major contributor to a whole host of problems and diseases, prominently diseases like heart disease and some forms of cancer.

Am I selling you on how powerful fiber actually is? If not, then check this out:

An increased intake of fiber is also related to a lower risk of not only heart disease but also strokes.

And if you’re getting your fiber from whole, natural foods (like fruits and vegetables), you’re probably getting the added benefits of the antioxidants and phytonutrients that come with them.

In short, antioxidants and phytonutrients work by neutralizing free radicals and calming the immune response, which reduces cell damage and chronic inflammation. And we’ve already described the effects of chronic inflammation.

Also, if you’re getting that fiber from actual food instead of powders or bars, you’re also cutting out more processed junk (aka, another win for your gut, energy, and long-term health).

Key Takeaway: Don’t Sleep on Fiber. Your Body Notices When You Do

The benefits of fiber span far greater than just better bowel movements. Although, that is a big deal, the improvements in your gut health, heart health, reduction in inflammation, reduction in diseases like diabetes or heart disease create an overwhelming amount of benefits. 

You’d be crazy to leave all of the benefits on the table. At this point, it’s not optional, it’s essential for overall health. 

By now, you should be able to see how a lifelong intake of a higher fiber diet correlates with longevity and a better, healthier life. 

All you need to do now is just start with simple changes.

 Add some fruit to your breakfast or as a snack during the day. Munch of vegetables like celery or carrots as a quick snack. Beans and oats are also easy to add to almost any dish. 

There’s no reason why you can’t add a handful of vegetables to every meal you make to get an extra boost in fiber. Especially when you know how impactful that added fiber is for you. 

As long as you’re within a healthy range for your daily fiber intake, you’ll be good to go. For most adults, 25-38 grams of fiber a day is a great place to start. 

Now your next step is to audit your meals, are you getting enough fiber everyday? 

Let me know how much fiber you’re getting on a daily basis and tell me how you’re getting your fiber in for the day. 

The benefits of fiber are far too important to overlook. Especially now that you know how some small dietary tweaks now can help to prevent major health issues later down the road. 

The post 3 Major Benefits of Fiber That Transform Your Digestion, Weight, and Health appeared first on TheKeysToFitness.com.

How bad is sitting all day? We’ve all heard the line that “sitting is the new smoking”. There’s a lot of truth to that statement. 

At The Keys To Fitness, we simplify fitness for everyone and help heavier people who are ready to get fit and stay fit. 

And in this post, we’ll go over how sitting all day is bad for your health, sitting’s mental and physical impact, why exercise doesn’t fully undo sitting, and simple ways to sit less and move more. 

The Hidden Danger of Sitting All Day

Did you know that the average adult sits for 8-10 hours a day? If you have an office job, you’re more likely in this category. 

You may think that you don’t sit that long, but think about it. Most of us lie down for 8 hours a night (which is great), but then sit to eat, sit on the commute to work, sit at work, sit at lunch, sit on the way home, sit to relax, sit at dinner, and jump right back into bed for another 8 hours of lying down. 

You may be sitting down as you read these words right now. Don’t feel bad, I’m sitting down as I write them. 

The problem is that the human body was built to move, not remain sedentary for extended periods of time. 

Sitting obviously reduces your energy output, or simply put: you burn less calories when you sit a lot. And for prolonged bouts of being on your butt, you risk slowing down your metabolism and causing your body to gain fat. 

The only way to lose fat is to burn more calories than you eat. 

So if you’re not burning that many calories, you must either eat very little to maintain your weight (because you’re burning very little) or just gain a bunch of fat because your body has nothing else to do with the extra calories. 

This is why sitting for long portions of your day is linked to serious chronic health issues like type 2 diabetes, heart disease, and cancer. 

This is because when you sit for extended periods of time, your muscles become inactive (especially in your legs, which are the biggest muscles on your body). 

This inactivity dramatically reduces your body’s ability to absorb and use glucose (sugar) effectively, which can increase your body’s resistance to insulin over time. This is how being sedentary can lead to raising your risk of developing type 2 diabetes. 

In addition to insulin resistance, chronic sitting leads to slowing down the blood flow, especially in the legs, and increases your chances of developing blood clots and poor circulation. 

These clots can become dangerous if they break loose and travel to the lungs and cause a pulmonary embolism. 

At the same time, a long-term sedentary lifestyle will lower your HDL (aka the good cholesterol) and raise your triglycerides, both of which are strong risk factors for cardiovascular disease. 

It can also raise your blood pressure and increase inflammation throughout your body, which are also key contributors to heart disease.

And to tie this up in a neat little bow, sitting for long periods of time may shorten your life expectancy by years. Largely due to any combination of the detriments of sitting that we’ve already named, you can clearly start to understand how sitting is bad for your health. 

In fact, multiple large studies have found that people who sit for 6 plus hours a day have a significantly higher risk of an early death – even after controlling for physical activity. 

Basically, the more you sit, the higher the risk of an early death, often compared to smoking in terms of mortality.

Sadly, this is only the

of how horrible a sedentary lifestyle can be for your health. 

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

Build better fitness habits with The Keys to Fitness: Weekly Habit Tracker! Download it for FREE and start tracking your progress today. Stay accountable, stay on track, and make fitness a lasting habit!

[Get Your Free Tracker Now!]

The Physical and Mental Impact of Chronic Sitting

Staying in a seated position for long periods of time will lead to tight hips and hamstrings, weakened glutes, and low back pain. All of which are common issues caused by long-term sitting and even worse, usually each symptom worsens the other. 

Not to mention the postural problems caused by constantly leaning forward and rounding your shoulders. This excessive rounding of the shoulders causes the forward head, hunchback look you see more commonly today. 

Take a second to look up what upper cross syndrome is, you’ll recognize it everywhere you go these days. 

And if you needed more motivation to get up and move around, slouching can compress your organs, reduce your lung capacity, and reduce oxygen flow. 

No bueno. 

What’s not talked about enough is the mental impact that sitting all day can create. The reduced blood flow not only affects your heart and muscles, it affects your brain. 

Symptoms like mental fatigue, fogginess, mood swings, cognitive function, and focus can all be worsened with a lack of movement. 

In fact, being sedentary is linked to feelings of depression and anxiety. And in this study, they found that long-term sedentary behavior, or being sedentary for 600 minutes a day, was significantly associated with symptoms of depression. 

Over time, chronic sitting can even contribute to spinal disc problems and nerve compression. 

And even if you have a good mattress, poor posture from sitting all day usually leads to even worse sleep. And sleep is vital for your recovery and mood.

So if your sleep is bad, you’re only going to make things worse. And now it can become a never ending cycle. 

Why Exercise Doesn’t Fully Cancel Out Being Sedentary

You may be thinking to yourself that you get plenty of exercise every day. “I workout every single day, this doesn’t affect me!”

You might be working out every day l, and that’s great. 

But this is a numbers game. 

Your 30 to 60 minute workouts every day doesn’t reverse 8-10 hours of daily inactivity. It’s simply impossible. 

Studies are now showing how chronic sitting can actually counterbalance the positive effects of exercise. Crazy. 

What people don’t understand is that movement throughout the day is essential for metabolic health. Long bouts of inactivity will spike your inflammation, regardless of your fitness level. 

Your level of NEAT (Non-Exercise Activity Thermogenesis) drops with prolonged sitting, which can lead to slowing down your fat loss or speed up your fat gain. 

And if you didn’t know, all NEAT is are the regular movements you do every day. Things like fidgeting, tapping your feet, pacing, yard work, any movement really that isn’t structured exercise all count as NEAT. 

True health comes from your total daily movements, not just gym sessions or sports practices. 

Which is what we’ll get into next. 

Simple Ways to Sit Less and Move More

It’s obviously a good idea to get up and move around a little every once in a while. A great way to do this is to set an alarm to get up and move every 30 to 60 minutes. 

Most smartwatches, like fitbit, are capable of sending you a reminder to move to keep you from sitting too long. 

If you have an office job, try swapping your desk out for a standing desk. If you’re unable to make a complete swap, you can always buy a standing desk stand for your computer to sit on. It sits on top of your desk, lifting up your computer screen and forcing you to stand up. 

If you have meetings over the phone, try walking outside or around the office to build some activity into your workday. I’ve even heard that this boosts productivity for in-person meetings as well!

The goal here is to increase your NEAT, and another great habit to do that would be to take a short walk after each meal. 

This is an easy habit to add to your day. For me, I’ve watched this little habit boost my daily steps by 3k a day! Simply go for a 10 minute walk after each of your meals. And an extra benefit of this is that it helps you digest your food better!

Another awesome trick to increasing your activity is to park farther away from your destination. The next time you go to the store, park as far away from the store as possible within the parking lot. This way, you’ll have to walk further to and from your car when you’re running your errands. 

You can also build habits like pacing while you talk on the phone, stand while you read, walk while you brush your teeth, or stretch while you watch TV. 

If stretching isn’t your thing, mobility drills may be just what you need. A great hack I’ve heard from Adam Schaefer was to do mobility drills during commercial breaks every time he sat down to watch TV. Perfect. 

Adding just 5-10 minutes of stretching or mobility work will do wonders for your body in short order. This trick, I highly recommend. 

Another great idea is to drink from smaller water bottles. Because of this, you’ll have to get up more often to refill your drink. And in addition to this bottle hack, try increasing your water intake. 

By drinking more water, you’ll force yourself to get up more often because you’ll be moving yourself to the bathroom more often. This makes increasing your activity almost automatic!

Key Takeaway: Stand Up for Your Health

So, how bad is sitting all day? 

Pretty bad. 

Sitting by itself isn’t bad. To be clear, what’s bad is chronic sitting. Movement is thy medicine and your body needs it often throughout the day. 

The good thing is, you don’t really need to overhaul your entire life. All you need to do is simply interrupt long bouts of sitting consistently. 

Once you reduce the amount of time you spend being sedentary, you’ll begin to feel improvements in your mood, energy, posture, and long-term health. 

Just take one of these habits and tricks and start small. Even a break to get up and move around and stretch once every hour adds up to real change. 

Thankfully, most chronic issues caused by sitting all day can be reversed with regular movement. Just remember that your workouts matter but your daily activity matters more than what most think. 

So stand up, move around, and take control of your health one step at a time.

Let me know which habit or activity hack you’ll try to add into your life. Or tell me about some tricks you’ve added that weren’t mentioned here, I’d love to know!

The post How Bad is Sitting All Day for your Health? How Sitting is the New Smoking. appeared first on TheKeysToFitness.com.

Still starting your day with sugary cereal and flavored lattes? Healthy eating doesn’t mean boring, and you don’t have to overhaul your entire diet. These small healthy swaps for breakfast can change everything.

At The Keys To Fitness, we simplify fitness for everyone and help heavier people who are ready to get fit and stay fit. 

And in this article, we’ll combat the sugar-coated crisis known as the standard American breakfast. If you usually have cereal, a bagel, or a name-brand flavored coffee in the morning, then we’ve got some of the best healthy swaps for you. 

The Real Problem with Most Breakfasts

Many people start their day with a high-sugar, low-protein breakfast. Think about things like cereal, jelly toast, bagels, donuts, Danishes, pancakes, waffles, etc. 

Half of the foods we call “breakfast foods” are just desserts in disguise. I mean, the word cake is in the word pancake! It’s a CAKE that you make in a PAN, and millions of people eat it to start their day every day! 

I’m more of a French toast kinda guy, but chicken and waffles is a very close second, but I digress.  

Unfortunately, consistently eating these high-sugar meals can lead to problematic issues like mid-morning cravings, weight gain, and even insulin resistance. 

What most fail to realize is that the problem isn’t always portion size, but also the quality and make up of what you put on your plate. 

“Breakfast foods” like pastries, sugary cereal, and processed meats are fast and usually cheap, but can be costly for your long-term health. 

They tend to be loaded with sodium, sugar, inflammatory oils and ingredients. Wouldn’t you think that eating like this every day for years on end would be bad for your health?

Sadly, it’s not easy to break up with your bad breakfast choices because they’re easy to turn into habitual meal choices. You open the fridge and see breakfast sausages, or above the fridge to find your favorite cereal, and a quick glance into the pantry where you’ll find your highly processed pancake mix. 

But on the bright side, a better breakfast doesn’t mean skipping out on certain foods or going to the extreme. That’s unnecessary. It just means you’ve got to upgrade your ingredients. 

Healthy swaps give you the same comfort and convenience, but with better nutrients and energy. 

And the best part of a healthy breakfast is that if you start your day with a healthy, balanced breakfast, you’re more likely to stick with healthy habits all day. 

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

Build better fitness habits with The Keys to Fitness: Weekly Habit Tracker! Download it for FREE and start tracking your progress today. Stay accountable, stay on track, and make fitness a lasting habit!

[Get Your Free Tracker Now!]

Healthy Swap 1: Sugary Cereal for Greek Yogurt + Berries + Nuts

As much as I love honeycombs, cookie crisps, and cinnamon toast crunch, they’re all ultra-processed, high in refined carbs, and lack protein and fiber. Most cereal brands are like this, just take a look at the nutrition label. 

Because of the lack of fiber, these cereals digest FAST, causing a rush of sugar to hit your bloodstream and cause an insulin response. Your body’s attempt to balance your blood sugar levels is what results in an energy crash (aka a slump in energy).

[RELATED ARTICLE: How to Overcome The Afternoon Slump]

A great way to avoid this dip is to swap out your regular bowls of cereal for bowls of Greek yogurt and berries. Greek yogurt (especially plain, nonfat or low fat) is high in protein and probiotics. 

Although I like captain crunch, why would you choose to eat berry flavored cereal when you could eat fresh berries and get the benefits from doing so? Fresh berries will add natural sweetness to your breakfast in addition to the fiber and antioxidants that they come with. 

And if you like a little crunch to your breakfast, you could always add a handful of nuts like chopped almonds or walnuts. Nuts will provide your breakfast with healthy fats that’ll help you feel full for longer. 

This combo supports stable blood sugar, better digestion, and long-lasting energy, unlike the processed cereal that spikes your blood sugar and crashes your energy.

The good thing is that it takes the same amount of time to make a bowl of cereal as it does to make a bowl of Greek yogurt. 

Bonus Points: It keeps you fuller until lunch, reducing snacking and mindless eating later in the day.

Healthy Swap 2: White Bagels with Cream Cheese for Whole-Grain Toast with Eggs

and Avocado

Once again, who doesn’t like a bagel with cream cheese in the morning? Unless you’re lactose intolerant or you can’t handle gluten, then I get it. 

However, like most cereals, bagels are mostly high-calorie, low-protein, low-fiber refined carbs. And it doesn’t help that the cream cheese adds saturated fat with little to no nutritional value. In other words, this “meal” is just a bunch of empty calories. 

A healthier option for a bagel and cream cheese would easily be whole-grain toast with eggs and avocados. 

Swapping to whole-grain toast will provide more fiber, which will slow down your digestion and keep you feeling fuller longer. 

The protein from the eggs in this meal will help keep you full, too. Not to mention that eggs provide a complete protein and essential nutrients like choline, which is great for brain health. 

The addition of avocados also brings healthy fats, potassium, and a creamy texture to your breakfast, all without the processed additives. Add some of your favorite seasonings, and you’re golden.

This meal swap balances protein, fats, and carbs for better blood sugar control, stable energy levels, and satiety (feeling full) overall. Not only that, but this healthier swap fuels your brain and your body, which is ideal if you’re active in the morning. 

It’s savory, flavorful, and you’d be surprised at how satisfying this meal is for breakfast, that you’d think it was a treat. 

Healthy Swap 3: Flavored Coffee Drinks for Black Coffee or Coffee with Protein-Boosted Milk

This one is going to be a doozy.

Millions of people have a strong hold on their Starbucks addiction, and everyone knows that America runs on Dunkin’. So bear with me for this hot topic. 

Your favorite flavored lattes are often loaded with sugar and calories. We’re talking 40+ grams of sugar and calories north of 600. Crazy. 

And just like the other 2 meals from before, this drink will spike your insulin response from the high amounts of sugar and with how fast that sugar will hit your bloodstream. This can be made worse, especially when these drinks are paired with a sugary breakfast. 

The healthy swap here is to start having black coffee with low-fat milk (if you can handle dairy) or with protein powders. Black coffee is basically a zero-calorie drink that supports focus, metabolism, and even comes with health benefits from the antioxidants within the coffee beans. 

If black coffee isn’t your thing, try adding milk, unsweetened almond milk, or protein powder as a healthy substitute for creamer. 

Pro Tip: For whatever reason, you’ll have an easier time mixing the protein powder into your coffee if your coffee is cold or if you mix the powder in a separate shake before adding it to your coffee. 

By the way, an added benefit of using protein powder is that you can really flavor your coffee by using different flavors of protein powder. They make latte flavored powders, coffee flavored powders, and any other flavor you’d like. 

A swap like this can really save you from drinking a boat load of calories. That and the boost in protein will keep you fuller for longer. 

By now, you’ve probably noticed that each of these swaps helps with fullness due to their protein content. That’s because protein is the most filling macronutrient, which is part of why these low-protein meals have you looking to eat again soon after consuming them. 

That, and the combination of carbs and the food being ultra-processed make you much hungrier than whole, natural foods do. But that’s a different article for a different day. 

Back to swapping your sugary Starbucks for a lower calorie coffee, this change will dramatically reduce your sugar intake without affecting your morning ritual. 

This swap is such a high-impact, low-effort shift that really adds up over time for fat loss and better energy.

Key Takeaway: Small, Healthy Swaps = Big Impact

So what’s the verdict on healthy swaps for breakfast versus your Standard American Diet meal loaded with sugar, additives, and calories?

Balance. 

I still love chicken and waffles, breakfast sausages and eggs, and dare I say, a good old fashioned McGriddle. 

Gasp!

The key is to enjoy these foods in moderation and eat the majority of your meals through whole, natural foods. One or two days out of the week for a bowl of cereal isn’t a big deal. 

Enjoy it, don’t indulge in it. 

Breakfast is the first and easiest place to start using healthy swaps to better your health. These small changes can lead to big improvements in your energy, mood, and appetite control.

What a lot of people miss is that swaps are more sustainable than strict dieting because they still taste good and feel familiar. Not only that but they don’t require you to completely overhaul your current lifestyle and habits. 

Replacing your common breakfast traps with these  higher-protein, fiber-rich options will support your  weight goals and are simply better for your overall health. 

Start your day strong and your future self will thank you.

Let me know what breakfast staple you’re looking to swap out in your life or a healthy swap that I didn’t name on this list in the comments below!

The post Healthy Swaps for Breakfast: 3 Easy Upgrades That Make a Big Difference appeared first on TheKeysToFitness.com.