Ashwagandha

Ashwagandha is a shrub that has been used for decades to reduce any stress or anxiety. This has been a trending topic on Tiktok, many say that taking Ashwagandha has helped drastically with reducing stress allowing them to get more done with ease.

Fact Or Fiction? FACT

This has been shown to help reduce stress and anxiety within many but it is not recommended to take daily. This should only be taken when needed, if you over consume this may begin to not have an affect on the body.

Bloom Greens

Bloom Greens are greens broken down into a powder consistency that goes into either your daily water, smoothie, etc to help reduce bloating and boost immunity. Creators from all kinds of social media promote Bloom Greens but the suspicion has risen on whether not this brand actually works or if influencers are only promoting because of paid promotions.

Fact Or Fiction? FICTION

The truth behind Bloom Greens is that many customers say they are unable to tell whether it works or not. It is said that Bloom Greens often does not show results but also does not make bloating worse. Bloom does help with boosting immunity such as helping customers get enough greens but medical professionals prefer that we eat whole foods instead and to get the nutrition straight from the source. 

Chlorophyll Water

Many have been adding Chlorophyll to their daily water, it has been believed to help with weight loss, improve your skin, detox the body and more.

Fact Or Fiction? FACT

The theory of weight loss has been varied but many results show that chlorophyll does help with weight loss if consumed correctly for example being consistent. While it is okay to drink this daily, it is recommended that you start off with low doses due to the reason that everyone’s bodies react differently. While chlorophyll has been proven to help with clearing up your skin, research shows that taking the topical form rather than the water will show more improvement. Lastly this has been shown to improve and clear out your gut, so far there are only positive effects behind taking chlorophyll. 

Creatine

Creatine is a compound created using three amino acids. Creatine is used to help the body with speedy recoveries, reduces muscle, bone and tendon cramping, and gives the body energy. Creatine does come with side affects such as long term heart problems so be aware of how much you are consuming, low dosages such as 3-5 grams a day for 18 months is recommended. Taking low dosages over long periods of time is preferred rather than taking high dosages in a short time period.

Fact Or Fiction? FACT

Creatine has been proven to work under the circumstances that one is taking correctly such as maintaining a healthy fitness and nutrition plan along with consuming it. Although this does work for many there are not many benefits for the older age group who uses creatine such as ages 65 and over.

Liquid IV Hydration

Liquid IV’s has been a growing way to get the body the hydration that it needs. Liquid IV is an electrolyte powder which aims to help the body hydrate and make up for any loss of electrolytes.

Fact Or Fiction? FACT

Using Liquid IVs has been shown to help the body with hydration and is recommended to be used when one is feeling ill or dehydrated. As shown on social media this is also a good solution to those who need help curing a hangover, stress and anxiety. Although this does work, it is recommended that you still aim to get hydrated by consuming your daily water rather than relying mainly on Liquid IVs.

Ozempic 

The rise of Ozempic has been very influential on social media recently, this is a medication considered as semaglutide that helps with those diagnosed with diabetes. Ozempic usage has been used mainly by celebrities for many of the wrong reasons such as weight loss but now is starting to make its way into our communities. This is used by injecting the medication into your body weekly, although this does result in rapid weight loss it is heavily enforced that this should be used only for real medical reasons.

Fact Or Fiction? FICTION

While Ozempic does show weight loss results, it is not recommended to be taken for this reason. This medication is strictly used for diabetes only, it has many side effects such as nausea, vomiting, diarrhea, stomach pain and constipation. Taking Ozempic without the need to or without the guidance of health professionals can be very dangerous and damaging to the body. 

Parasite Cleanse 

The Parasite cleanse is supposed to be a form of detoxing by using supplements to help clear the body of any parasites. Many have been trying this at home but it is better to have this recommended and done by a healthcare professional. Those who take part in this cleanse are recommended to leave alone fast foods, gluten, dairy, etc and aim towards healthier options on top of taking the provided antibiotics to help ensure recovery.

Fact Or Fiction? Neutral

Using any commercial parasite cleanses have not been effective on most due to people not actually having any parasite infection to clear while as those who do are more than likely to get results. This has been shown only to help those who are actually infected with parasites, any other usage without diagnosis is just the use of unneeded supplements. 

Sea Moss

Sea moss is rumored to have lots of benefits such as muscle strengthening, clearing the gut, constipation, etc. Sea moss contains chlorophyll and omega 3 fatty acids which helps with detoxing.

Fact Or Fiction? FACT

Many have begun to consume sea moss in hopes of digesting and clearing out the body. Some people mix sea moss into food or either take it by itself. It has been proven that sea moss actually does improve health in certain areas and even can prevent Parkisons disease. Although this is beneficial it is recommended that sea moss is not taken daily.

75 Hard Challenge 

The 75 hard challenge is an intensive lifestyle shift for many people. This consumes tasks such as reading, working out, giving up fast foods and alcohol, etc. Although this challenge consist normal task, many fail to realize how much technology serves as a distraction from every day activities. This challenge helps connect with yourself and others, improve your fitness, health, and mental strength.

Fact Or Fiction? FACT

Although there were many worries that this challenge may be unhealthy, it actually has many benefits that aim to help the body mentally and physically. This challenge consists of working out twice a day for 45 minutes at a time, drinking 4 liters of water a day, sticking to healthy eating, and getting your mind active. This helps create healthy habits for the body and promotes a healthier lifestyle overall such as teaching / training participants to learn self discipline. 

In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

As a follow-up to our Mood Boosting Foods series, Health Fitness Revolution has put together a list of the best foods that naturally reduce anxiety:

• Chammomile Tea: Has been proven to reduce anxiety. Read our list of healthiest teas.
• Increase your Intake of Omega-3s. They protect against inflammation and have been shown to improve people’s overall mood, ability to cope with stress, and ability to kick substance-abuse habits. The many benefits of Omega-3 are listed in this article we wrote.
• Eat B-complex Vitamins.  The B vitamins are believed to combat anxiety by affecting your brain’s production of neurotransmitters. Natural sources of B Vitamins:
  • B-6: legumes, cereal grains, leafy vegetables
  • B-12: eggs, salmon, cheese
  • Thiamin: seeds, pork, nuts
  • Biotin: peanuts, cauliflower, mushrooms
  • Riboflavin: cottage cheese, liver, yogurt
  • Niacin: mushrooms, meat, wheat
  • Pantothenic Acid: legumes, eggs, yeast
  • Folate: citrus, leafy greens, seeds

• Include Protein in your Breakfast: This makes your breakfast more energizing, which can help combat the effects of anxiety during the day.  Read our article on the importance of eating breakfast here.
• Stay Hydrated! Even mild dehydration can negatively affect your mood. Read our article on drinking more water here.
• Avoid Simple Carbohydrates (like sugary foods) and Eat complex carbohydrates. These are believed to increase the level of serotonin in the brain, which has a calming effect.  Read our article on switching to whole grains here.
• Eat Foods High in Tryptophan beacuse this amino acid can reduce anxiety by promoting better sleep. Examples include cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds, and sesame seeds. (Disclaimer: The scientific community is split on whether soy products are good or bad for health, with half of studies praising soy products and the other half disagreeing- we will let you decide for yourself how you feel about them.)
• Try Valerian Root:  It is known to be a natural sedative and sleep aid.

The following should be avoided to reduce anxiety:

• Avoid Caffeine: It can make your anxiety more pronounced by making you feel jittery. Also, the stimulating effect of caffeine can take up to eight hours to wear off and interfere with your ability to rest.
• Cut back on omega-6 fatty acids which are largely found in vegetable oils, can increase inflammation in the brain and have been linked with mood imbalances.
• Avoid alcohol. Despite its immediate calming effect, the process of digesting alcohol can actually make you feel edgy and interfere with your ability to sleep. Read tips on cutting back on alcohol here.

Preparing foods differently

Vegetables can be fresh, boiled, steamed, roasted, air-fried, mashed, pickled, stir-fried, and more. The list goes on! Try different seasonings such as adding garlic, onions, ginger, or sauces. You can mix healthy ingredients into their favorite dishes like pasta and pizza to help children become accustomed to new flavors. Mixing up mealtime with different dishes provides a more well-rounded diet and also allows children to try new foods routinely.

Reward Positive Eating Habits

Children love rewards, and parents can use this to their advantage to encourage healthy eating. Rewarding children for eating healthy foods, such as vegetables and fruits, can be a great way to encourage better eating habits. Rewards can come in the form of praise, stickers, or even a small treat. It is important to ensure that the rewards are not too unhealthy, such as sugary snacks or candy, as this can lead to poor eating habits. Rewards can also be used to encourage variety in their diet. By rewarding children for trying new foods, they will be more open to trying different meals and flavors. This can help to expand their palates and help them to enjoy a balanced diet.

Plating foods differently

The appearance of foods can make a difference. Try putting their meal on a different plate or organizing their food in different orientations like coins or strips. Younger children may find comfort in exploring new foods through play, such as squashing, smelling, or stacking. 

Provide Structure

Children can struggle with structure and consistency. Providing structure and a routine around meal times can help children to develop better eating habits. Establishing regular meal times and providing healthy snacks in between can help children to understand when they are supposed to eat and what is considered a healthy snack.Parents should also limit distractions during meal times. Watching television, playing video games, or using phones can take away from the focus on eating. Creating a pleasant and quiet atmosphere can encourage children to be more mindful of their meals and focus on their food.

Role modeling of healthy eating habits and choices

Children are always watching and learning from their parents, so it is important for parents to model healthy eating habits. Children are more likely to eat healthy foods if they see their parents eating them as well. This can also help to show children that healthy foods can be enjoyable. Parents should also be mindful of their own snacking habits. Eating unhealthy snacks in front of children can send the message that those types of food are acceptable. Instead, parents should opt for healthier snacks, such as fruits and vegetables, when they are in the presence of their children. Avoid punishing or bribing your child to eat healthier which can backfire and develop a skewed value system in foods. Instead, if you show your personal enjoyment in eating healthy foods, your child will be more willing to try them. Instead of banning junk foods outright, educate your child about moderation and the importance of nutrition.

Make Eating Fun

Making eating fun can be a great way to encourage children to eat healthy foods. This can be done by letting children help to prepare meals, allowing them to choose which fruits and vegetables they want to eat, or presenting their food in creative ways. Doing this can make meal times more enjoyable, and children are more likely to eat their food if they played a role in its preparation. Parents can also use this as an opportunity to teach their children about nutrition. Explaining the benefits of different food groups and how they contribute to their health can help to encourage children to eat healthier.

Involve Children in Grocery Shopping

Inviting children to help with grocery shopping can be a great way to promote healthy eating. This can be done by allowing children to pick out their own fruits and vegetables, or by discussing the nutritional value of different foods. Doing this can help children to understand why healthy foods are important and give them an active role in their diet. Parents should also be mindful of the food they are buying for their children. Opting for healthy snacks and meals instead of processed and sugary foods can help to encourage better eating habits. It can also be beneficial to read nutrition labels when grocery shopping to ensure that the food being bought is healthy.

Involve your child in the meal preparation 

Cooking with your child is a fun bonding activity! A child who is involved in selecting and preparing their foods will enjoy eating more. Allowing your child to pick what they would like to eat from a list of healthy options encourages healthy decision-making. Take the time to teach them about each food. Fostering a love for healthy food starts with fostering a healthy relationship with your child.

Offer Variety

Offering children a variety of foods can help to encourage healthy eating. This can be done by providing a variety of fruits and vegetables, as well as different proteins and grains. By introducing children to different flavors and textures, they are more likely to find foods that they enjoy and be more willing to try new things. You should also keep in mind that children may need to try a food multiple times before they learn to like it. It can be helpful to serve a food multiple times, or in different ways, before giving up on it.

Don’t give up

Repetition is key! Most children will resolve their behavior over time as they are exposed to a wider range of foods through increasing social interactions, independence, and autonomy.

Practice patience

We get it! Picky eaters are challenging. Just remember that young children are learning something new every day. Childhood is a precious time and needs to be nurtured. Picky eating is a common stage of development. Forcing new foods onto a child is counterproductive and can actually increase the likelihood of picky eating. It is important for parents to facilitate healthy eating practices in a healthy, happy manner to prevent more serious eating disorders from developing in their children.

Healthy eating habits are important for children to develop, and parents can use these seven feeding practices to promote healthy eating in their children. By rewarding positive eating habits, providing structure, making eating fun, modeling healthy habits, involving children in grocery shopping, offering variety, and avoiding pressure, parents can help their children to develop positive long-term eating habits. Remember, children do not understand the importance of eating healthily which is why it is imperative for parents and caregivers to encourage children to follow nutritious dietary guidelines. When fussy eating is causing nutrition deficit or excessive problems, it is best to bring the child to the pediatrician to diagnose and alleviate the symptoms.

In this article, we’ll explore the top healthier pasta alternatives that will leave you feeling satisfied without sacrificing nutrition.

Zucchini Noodles (Zoodles)

Zucchini noodles, or “zoodles,” have become a popular low-carb alternative to traditional pasta. Made by spiralizing fresh zucchini into noodle-like strands, zoodles are naturally gluten-free, low in calories, and high in nutrients like vitamin C and potassium. They are an excellent option for anyone following a low-carb or keto diet, and they add a refreshing, light taste to any dish.

• Health Benefits: Low in calories and carbs, high in water content, rich in vitamins.
• Best Served With: Light sauces like pesto, marinara, or olive oil with garlic and herbs.

Spaghetti Squash

Spaghetti squash is another fantastic vegetable-based pasta alternative. When cooked, the flesh of the squash easily shreds into spaghetti-like strands. Not only is it lower in calories and carbs than regular pasta, but it’s also rich in fiber, vitamins A and C, and other antioxidants that promote overall health.

• Health Benefits: High in fiber, low in carbs, and a great source of beta-carotene.
• Best Served With: Heavier sauces like Bolognese or Alfredo to complement its mild flavor.

Chickpea Pasta

Chickpea pasta has become a favorite among those looking for more plant-based protein in their meals. Made from ground chickpeas, this pasta alternative is gluten-free, higher in protein and fiber, and lower in carbs than traditional pasta. It’s perfect for anyone who wants to add more nutrients to their diet without compromising taste.

• Health Benefits: High in plant-based protein and fiber, gluten-free, helps with digestion.
• Best Served With: Mediterranean-inspired dishes like roasted vegetables, olives, and olive oil-based sauces.

Lentil Pasta

Lentil pasta, made from red or green lentils, is another excellent option for those seeking a gluten-free, high-protein, and fiber-rich alternative. With a similar texture to traditional pasta, lentil pasta is packed with vitamins, minerals, and antioxidants that support heart health and muscle recovery.

• Health Benefits: High in protein and iron, rich in fiber, and supports heart health.
• Best Served With: Tomato-based sauces, or creamy avocado and lemon for a fresh twist.

Quinoa Pasta

Quinoa pasta is a popular choice for those with gluten sensitivities and is rich in protein, fiber, and essential amino acids. Quinoa is known for its impressive nutrient profile, making quinoa pasta a great option for maintaining steady energy levels throughout the day. It’s also a good source of magnesium, which supports muscle and nerve function.

• Health Benefits: High in protein and fiber, gluten-free, packed with essential amino acids.
• Best Served With: Light sauces or as a base for nutrient-rich salads with vegetables and olive oil.

Brown Rice Pasta

Brown rice pasta is a healthier, whole-grain alternative to white pasta. It’s naturally gluten-free and retains more nutrients than traditional pasta, including fiber, manganese, and selenium. The higher fiber content helps keep you full longer and supports a healthy digestive system.

• Health Benefits: Whole-grain, gluten-free, high in fiber, and helps regulate blood sugar levels.
• Best Served With: Simple olive oil and garlic or robust tomato-based sauces.

Black Bean Pasta

Black bean pasta is a relatively new alternative that’s high in plant-based protein and fiber. Made solely from black beans, it’s packed with nutrients like iron, magnesium, and calcium, and has a unique, slightly nutty flavor. It’s great for those looking to reduce their carb intake while increasing protein.

• Health Benefits: High in protein, rich in fiber, and supports bone and heart health.
• Best Served With: Asian-inspired dishes like stir-fries, or spicy tomato sauces

Shirataki Noodles

Shirataki noodles, also known as “miracle noodles,” are made from the konjac yam and are famous for being extremely low in calories and carbs. These noodles are almost entirely water and fiber, which helps with digestion and promotes a feeling of fullness. They have a neutral flavor and can absorb any sauce or seasoning you pair them with.

• Health Benefits: Virtually zero calories and carbs, helps with weight management and digestion.
• Best Served With: Heavier sauces, like a peanut sauce or a rich marinara, to soak up the flavor.

Soba Noodles

Soba noodles, made from buckwheat flour, are a traditional Japanese noodle that offers a nutty flavor and firm texture. Despite their name, buckwheat is not related to wheat and is naturally gluten-free. Soba noodles are packed with nutrients, including protein, fiber, and magnesium.

• Health Benefits: Gluten-free, high in protein, and rich in antioxidants that reduce inflammation.
• Best Served With: Cold in salads, or hot in soups and stir-fries.

Edamame Pasta

Edamame pasta, made from edamame beans, is another high-protein, gluten-free alternative. It’s packed with fiber, vitamins, and minerals like iron and calcium. Edamame pasta also boasts a slightly chewy texture, making it a satisfying alternative to traditional pasta.

• Health Benefits: High in protein and fiber, supports bone health, and gluten-free.
• Best Served With: Light sauces like lemon and garlic, or a creamy avocado sauce for added nutrients.

Whether you’re looking for a low-carb option, a protein-packed alternative, or simply a new way to enjoy your favorite pasta dishes, these healthier pasta alternatives provide endless possibilities. Not only do they offer more nutritional benefits than traditional pasta, but they also cater to a wide range of dietary preferences, making it easy to switch things up while staying healthy.

Try incorporating these pasta alternatives into your meals and discover the tasty, nutritious benefits they offer!

Binge eating disorder, characterized by episodes of consuming abnormally large amounts of food while feeling unable to stop eating, has risen in prevalence within this environment of overconsumption. Binge eating often stems from a desire for control over external factors when internal feelings of lack of control persist. While some view overeating as a habit that can be quit overnight, in reality, it normally requires intentional behavior changes and persistence over time.

Many people struggle firsthand with binge eating and its negative effects. Based on our research into evidence-based strategies, we have compiled the following tips aimed at helping curb overeating and regaining a healthier relationship with food.

Portion Control

Portion control is key to avoiding overconsumption and overeating. The old MyPlate diagram taught us the proper proportions of food groups to fill our plates for a balanced diet. Studies show that controlling portion sizes is one of the most effective strategies for weight management and reducing caloric intake.

Tools for portion control (like this Tupperware) can help retrain your perception of appropriate serving sizes. Using pre-measured containers for foods like rice, pasta, and cereal can help you stick to the correct proportion without relying on guesswork. A kitchen scale allows you to precisely measure main dish and snack items by weight, giving you a more accurate view of calories and nutrients based on food labels.

In one randomized trial, participants who used pre-portioned containers and a measuring scale for 16 weeks lost significantly more weight compared to a control group, demonstrating the effectiveness of these portion control tools. Participants also reported less difficulty resisting unhealthy foods and greater control over their eating habits. Precise measurement and pre-portioning of meals and snacks, through tools like containers and scales, represent a simple yet effective tactic for achieving and maintaining portion control.

Avoid skipping meals

Skipping meals, rather than helping with weight loss, may actually increase the likelihood of overeating and hamper weight management efforts. Several studies have found that not eating regularly throughout the day can disrupt hunger hormones, boosting ghrelin levels and dampening satiety signals that help regulate appetite. Research shows that those who skip meals tend to overcompensate by consuming more calories at subsequent meals or through increased snacking.

In addition, meals provide essential fuel and nutrition to sustain energy levels and productivity. When you skip meals regularly, blood sugar levels drop, leaving you feeling fatigued and prone to cravings. However, creating a meal schedule and sticking to it can help structure your day and potentially improve time management and focus.

Making time for regular meals can also motivate you to stick to an eating plan and develop healthier habits overall. In one study, participants who ate breakfast every day for 12 weeks lost more weight and experienced fewer cravings compared to a control group. In summary, regularly spacing meals – not skipping them – is key to stable energy levels, better appetite regulation and a structured lifestyle that supports weight management goals.

Water is your friend

Boredom is a common trigger for mindless overeating and snacking. Drinking water can provide an alternative to eating out of boredom, curbing unnecessary calorie intake. Sipping water can satisfy the oral fixation that drives mindless eating, providing a similar physical sensation without the calories. Additionally, water can help create a sense of fullness by occupying space in the stomach. One study found that drinking two cups of water before meals reduced calorie intake at the meal by 13%.

Staying hydrated also has weight loss benefits beyond displacing calories from snacks. Adequate water intake can boost metabolism and aid fat burning – helping to support weight management goals. For every pound of body weight lost, your body loses about 2.7 cups of water. Drinking enough water helps compensate for this fluid loss. Keeping a reusable water bottle handy – your “emotional support water bottle” – can remind you to drink more frequently throughout the day, curbing boredom eating and helping you achieve your daily water intake goals.

Everything In Moderation

Maintaining balance is important for healthy eating habits and avoiding pitfalls like restriction or overcompensation. Periodically indulging in “unhealthy” foods can actually help build a more sustainable relationship with food overall. Studies show that overly restrictive diets often lead to cravings, binge eating, and eventual diet failure. Meanwhile, allowing for occasional enjoyment of favorite foods can improve diet adherence and quality of life. Rather than labeling foods as “good” or “bad,” a balanced approach recognizes that all foods can fit into a healthy diet – in moderation.

Being able to choose a cheeseburger on occasion, while mostly eating plant-based dishes, can help you avoid an all-or-nothing mindset that is difficult to maintain. Research suggests that periodic splurges may actually reduce interest in indulgent foods on non-splurge days, leading to stable calorie intake overall. The key is balancing more health-conscious choices with small treats in a sustainable way. Instead of a strict diet, aim for flexible guidelines that allow for enjoyment of all types of foods while supporting health goals. A balanced relationship with food, that makes room for both chicken pesto and cheeseburgers, is likely to be more successful over the long term.

Listen to your body

Listen to your body’s hunger cues and satisfy reasonable cravings in order to avoid unhealthy patterns of restriction and overeating. When you ignore genuine hunger, your body may overcompensate at later meals by prompting you to consume excessively large portions. Research shows that dieting tends to backfire by stimulating overeating and affecting hormones that regulate appetite and metabolism. When calorie intake is significantly restricted, levels of the hunger hormone ghrelin may rise while levels of the fullness hormone leptin fall – prompting the body to defend a higher body weight set point.

Instead, regularly spacing snacks and meals throughout the day based on hunger and fullness cues can help stabilize blood sugar, optimize hormone function and regulate energy intake. In one randomized trial, participants who avoided dieting and ate in response to hunger lost more weight over two years compared to those who count calories.

So if you feel hungry between planned meals, listening to those hunger signals by eating a proportioned snack can help satisfy cravings before they escalate. A intuitive eating approach focused on internal cues, not external rules, tends to promote a healthier relationship with food over time.

Slow Eating

Slowing down your eating pace and fully savoring each bite of food can help you feel fuller sooner and avoid overeating. When you rush through meals, you may consume more calories before your brain has time to register fullness signals from your gut. Studies have found that eating at a slow pace allows for better awareness of satiety cues, leading to reduced intake at that meal and over time. In one study, participants who ate yogurt slowly for 15 minutes consumed 22% fewer calories compared to those eating at a fast pace. Other research shows slow eaters have a lower risk of obesity and better control of appetite hormones.

Simple tricks like putting your fork down between bites can help enforce a slower eating speed. This also forces you to chew your food thoroughly to aid digestion and extract maximum nutrition and flavor from each mouthful. By fully concentrating on and savoring your meal, you allow your brain enough time to recognize feelings of fullness, helping prevent overeating and uncomfortable overstuffed feelings.

Do not watch TV while eating

Avoiding screens while eating can help prevent mindless overeating. When you watch TV, scroll social media or use your phone during meals, you tend to eat more quickly and consume more calories without realizing it. Studies show that television viewing in particular is linked to higher BMI, obesity and unhealthy snacking behaviors. Being fully present during meals, without distractions, allows you to eat at a slower pace and tune in to your body’s fullness signals. When your attention is divided, you lose awareness of how fast you’re eating and how much food you’ve consumed.

Instead of multitasking with technology while eating, try creating a screen-free zone at mealtimes. Take a break from devices and fill that time with other activities like making a to-do list, planning your next workout, journaling or simply reflecting on your day. These actions can boost mindfulness and counter the negative effects of constant screen use. By focusing fully on your food, the experience of eating, and how your body feels while dining, you give yourself a better chance of stopping at the point of fullness – not overfullness. Putting away the distractions can be a key step in regaining control over your eating habits.

Eat More Fiber

Fiber plays an important role in curbing overeating and maintaining a healthy weight. Studies show that high-fiber diets are associated with lower body weight, BMI and risk of obesity. Fiber promotes satiety by slowing stomach emptying and digestion. It forms a gel in the stomach that traps water and expands, creating a fuller feeling that lasts longer and reduces subsequent calorie intake. Fiber also interacts with gut hormones that regulate appetite, suppressing ghrelin and boosting PYY and GLP-1, which promote feelings of fullness.

In addition, fiber plays an important role in gastrointestinal health by feeding the beneficial bacteria in your gut and easing transit time. A healthy digestive system and microbiome are linked to lower inflammation and better metabolic regulation. Aiming for at least 25-30 grams of fiber daily from sources like vegetables, fruits, legumes and whole grains can help optimize weight management and overall health. If you need help finding foods that are heavy in fiber check out our teams list of 10 Fibers To Include In Your Diet.

Exercise

Exercise can be an effective strategy for curbing mindless overeating driven by boredom. Physical activity gives you an alternative outlet for your energy and focus, reducing the temptation to seek stimulation through food. Studies show that regular exercise is associated with less excessive and emotional eating. Exercise may impact eating habits in multiple ways, like improving body image and self-efficacy, as well as regulating appetite hormones that influence hunger and satiety.

When you engage in physical activity, you gain a sense of control and mastery that can counter feelings of helplessness that sometimes drive overeating. Reaching fitness goals gives you a replacement source of meaning and purpose, diverting mental energy away from food. Even on challenging days, lacing up your sneakers and getting moving can be cathartic. The mood-enhancing effects of exercise release feel-good hormones that can improve your outlook and decrease stress-driven eating.

So next time you feel the urge to snack out of boredom, consider putting on your workout shoes instead. Exercise not only curbs cravings in the moment but nurtures a healthier mind-body connection that supports weight management over the long run.

Sleep the full 8 hours

Maintaining a regular sleep schedule of at least 7 to 8 hours per night can help prevent nighttime overeating driven by boredom or sleeplessness. Insufficient sleep is linked to changes in hunger hormones and appetite-regulating areas of the brain that may increase susceptibility to overeating. Try developing healthy sleep hygiene habits like avoiding electronics at least 30 minutes before bed since the blue light they emit can disrupt your circadian rhythm and disrupt sleep. Having a bedtime routine like reading or drinking a cup of caffeine-free tea can prepare your mind and body for sleep.

Going to bed and waking up at consistent times, even on weekends, can help stabilize your circadian rhythm and optimize the quality and duration of your sleep. In one study, each additional hour of sleep was associated with a decrease in caloric intake the following day, indicating the benefits of adequate rest.

Overall, better sleep hygiene and a regular sleep schedule focused on getting 7 to 8 hours per night can support weight loss efforts by reducing nighttime snacking, stabilizing appetite hormones and optimizing energy levels during the day. Prioritizing sleep may be one of the most effective lifestyle changes you can make to help prevent boredom-driven overeating and improve your health overall.

• Fish and Omega-3 Rich Foods: About 3% of the hair shaft is made of these fatty acids, but your body can’t make them, so it’s important to get them through your nutrition. Salmon, herring, avocados, flax seed, pumpkin seeds, and walnuts are all great natural sources of Omega-3.

• Chicken and other Protein: Skin, hair, and nails are mostly protein. These proteins – keratin, collagen, and elastin – ward off wrinkles and provide strength and elasticity. Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs, and two serves daily of low-fat dairy products.

• Eggs: Not only are eggs a great source of protein, but they are also loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.

• Spinach: Loaded with iron, folate, beta carotene, and vitamin C, it helps keep hair follicles healthy and scalp oils circulating. Other dark leafy vegetables such as kale and collard greens also offer the same nutrients.

• Greek Yogurt: Look for low-fat options of Greek yogurt, which are high in protein, and vitamin B5 (pantothenic acid — an ingredient often seen on hair care product labels).

• Blueberries and other Vitamin C Foods: Blueberries are nutrient powerhouses! Vitamin C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little Vitamin C in your diet can lead to hair breakage. Other foods high in Vitamin C are kiwis, sweet potatoes, strawberries, and tomatoes.

• Water:  ALWAYS the #1 Option because it is what keeps us alive.  Water is an important part of digestion, necessary for the absorption of vitamins C and B, detoxifies the body, and is an essential component of blood.

• Wheatgrass Juice: Contains protein, which is used in muscle creation and repair, and fiber, which is important for a healthy digestion. Wheatgrass also contains significant levels of a wide variety of vitamins, minerals and amino acids, including vitamin A, B-12, C, E, K, calcium, potassium, folic acid and riboflavin.

• Fresh Vegetable Juice: Easy way to drink a salad and include several different types of veggies, which are rich in the vitamins and minerals that keep you healthy, into your diet. Juicing reduces inflammation, regulates the bowels, cleanses the body, and can even accelerate your metabolism.

• Coconut Water: A great alternative to sports drinks, coconut water has natural electrolytes to replenish your supply after a long workout.  In addition, coconut water is high in Magnesium.

  

• Lemon Juice: Lemon juice is full of vitamin C which is great for your immune system.  It also aids in digestion and cleanses the liver.  Mix with water for a refreshing summer drink.

• Pomegranate Juice:  Research shows this juice with antioxidants may help prevent inflammation, heart disease, lung cancer and prostate cancer. Always check the ingredient list to make sure you are drinking pure juice, many bottles are diluted with other less healthy juices or sweetened with unhealthy sugar.

• Beet Juice: Helps lower blood pressure and increase stamina.  Studies have found that participants that consume beetroot juice before a workout exercise 16% longer!

• Green Tea:  Unsweetened green tea is a healthy option. It speeds up your metabolism, helps protect against UVB ray damage, promotes healthy teeth and gums, and reduces inflammation.

  

• Kefir: Not only packed with healthy probiotics for your digestive system (and immune system), this fermented yogurt drink is full of calcium, magnesium, protein, and vitamin B12.

  

• Ginger Tea: Ginger is great for your digestive system, as is warm water. Ginger root helps alleviate nausea, motion sickness, and contains anti-inflammatory compounds that can help with arthritis.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

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Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on nutrition, and another highlighting the wellness industry.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

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A post shared by Dr. Lori Shemek (@drlorishemek)

Here is the exclusive interview:

Samir: Give me three things that you, as an accomplished nutritionist, would suggest to Americans to better their health? 

Dr. Shemek: I think the first thing I would do is have people eliminate sugar and these certain oils that I was talking about earlier with you. So I would eliminate sugar and have them eliminate these very processed industrialized oils such as canola, corn, vegetable, and soy. There is so much research out there showing how harmful they are to cellular health. Our cell membrane is made up of the types of fats that we ingest and these fats are industrial, highly processed, and inflammatory- which means that it’s compromising the whole cell itself. When that happens, we become unhealthy, we’re more vulnerable to cancer, and weight gain, and hunger, and cravings, and the list goes on and on… So those are two things I would do immediately, and then the third thing is to get people to move their bodies because if you don’t move your body it’s south in terms of health. So when you stop the ingestion of sugar, you are optimizing your health just with that alone. You stop those that I mentioned- that’s even more important actually than sugar- and you’re automatically creating a healthier cell. And then, when you move- the body’s designed to move- if you could incorporate just those three things, that will seriously take you far in terms of optimizing your health. 

Samir: What you put in your body is enormously important. Tell me the worst junk foods that you would tell Americans to eliminate?

Dr. Shemek: It’s all bad, it’s all really bad for you. I’m going to go with anything that has sugar in it. I would definitely also say anything deep-fried would be the worst for your body- like french fries, potato chips, fried chicken… those kinds of foods. They’re fried in hot oil, they’re cooked in hot oil, and this oil is creating aldehydes and all sorts of noxious chemicals that actually set off a chain reaction of inflammation in the body immediately. You’re promoting faster aging, heart disease- all the things that we were told promoted heart disease are actually these oils and sugar. When you heat oil, it changes the nature and structure of the fat. That fat becomes a part of your cellular membrane and your health just spirals downward. 

Samir: What is the difference between gluten-free and gluten-friendly? 

Dr. Shemek: They’re both pretty much the same because if it’s gluten-friendly, that means you know you’re ingesting something that isn’t going to set off that inflammatory gluten response. Gluten-free means there’s no gluten at all… but that doesn’t mean that they’re healthy foods. It just means that there isn’t any gluten. 

Samir: There is a lot of confusion with food labels and terms. What are some to look out for?

Dr. Shemek: I think what happens is, a lot of people get confused when they hear the word organic or they see organic on a product, they think it’s healthy, they think “oh it’s okay.” I always say that one of the actions to take, no matter what, is to read the ingredient list. Read the labels because that’s the only way you’re going to lose weight and optimize health. So back to your question, you know gluten-free that’s a buzzword, organic is a buzzword, keto is now a buzzword, and there are so many unhealthy keto products. I was looking at a keto pizza at Whole Doods the other day, I went “oh really,” so I looked and it had 54 grams of carbohydrates in one slice- that is not keto! But because they made it with cauliflower crust, then they can say it’s keto. They actually can’t say that, but they did, and it’s misleading for so many people. It’s also very interesting how for example if people eat bread, they might purchase whole wheat bread thinking that’s a really healthy choice, when in fact, that bread can raise your blood sugar by as much as two tablespoons of sugar. That’s why I say: you have to read the labels! 

Did You Know? Vegetable Oil is Worse Than Sugar.

Many have no idea that oils such as canola, corn, vegetable or soy are making us fat, sick & harming brain health. These oils are highly processed damaging cellular health.

Use olive oil, avocado oil, coconut, butter or ghee. pic.twitter.com/HcZY9NmTlI

— Lori Shemek, PhD (@LoriShemek) January 19, 2021

Samir: What are the best foods for people to improve their skin? To have more vibrant, elastic, younger-looking skin with fewer wrinkles?

Dr. Shemek: There are quite a few things… your skin reflects what’s going on on the inside of your body, so we go back to that sugar again and when you ingest sugar, you’re creating a biochemical reaction called glycation. It’s when sugar and proteins come together and denature the structure of the tissue within our body- not just on our skin causing wrinkles and sagging skin, but the tissue on the inside of the body as well. So it’s really important to stay away from sugar- eliminate it! I used to be addicted to sugar when I was in my 20s and when I stopped, it was one of the best things I ever did. You don’t have to be chained to that horrible ingredient, I used chromium picolinate which is a mineral most people are deficient in, and it really helps you. By the third day, you really don’t crave sugar… hardly at all, so it’s very beneficial. So number one: eliminate sugar. The other one is obviously water because it hydrates and plumps the skin. Those who don’t hydrate enough have older looking skin than those who do. The other thing is eating an antioxidant, polyphenol-rich diet because again we go back to the cell. If the skin cells are happy with all the nutrients they need, they do what they’re supposed to do and you’re gonna have beautiful skin, fewer wrinkles, less sagging. We all get older, but we don’t have to- we can slow aging. But water is always my number one tip that I give people in terms of a healthy lifestyle because water hydrates your body, allows your muscles to perform better, helps take the toxins out of your body, and makes your skin look better. 

Samir: Drinking water is enormously important to human health. Can you please tell us a little bit about how water impacts our digestive system and metabolism? 

Dr. Shemek: We need to stay ahead of dehydration, even mild dehydration. By the time you’re thirsty, you’re already two percent dehydrated. Staying hydrated bumps up weight loss and it boosts your metabolism thirty percent for a couple of hours after you ingest a glass of water- that’s huge! Now imagine if we did that consistently throughout the day, and drank water throughout the day, our metabolism would be optimized. Water helps rid the body of toxins and it brings nutrients to the cell, it also stops hunger and cravings. Mildly dehydrated people have no idea that it’s the reason behind their knee pain, joint pain, and headaches. Next time you feel tired, stop and think about drinking a glass of water… because when we don’t have enough fluid in our system, cellular function slows down and so does our metabolism which leads to weight gain. Dehydration is also why you feel tired, have foggy thinking, and you gain weight. Many athletes have problems with their joints because they don’t drink enough water. A lot of people don’t realize that it actually protects you from illness and disease! People will say “oh our body has a thirst detector and we don’t need to drink water until we’re thirsty” but I beg to differ because they have done studies that show that yes, you do need to drink water to optimize your health unless you want to slug through the day. My grandmother was a perfect example- she hated water, she just would not drink it, she would drink juice right, but she was always mildly dehydrated and not healthy.

Samir: I always tell people if they want nutrition information, they should go to you, Dr. Shemek. You’re one of the leading experts in America when it comes to nutrition. You even have four best-selling books on how to fight inflammation- can you please elaborate on how inflammation affects our health and metabolism?

Dr.Shemek: So quickly…the good kind is called acute inflammation and we need it to heal- even though it feels uncomfortable. It’s swollen, it’s black and blue, it stings, but it’s necessary to stay alive, it’s a repair mechanism and it’s an immune response within the body. The type of inflammation that we now know is the core underlying cause of most illnesses, diseases, faster aging, and weight gain is called silent or chronic inflammation. There is also another type of inflammation that is called fat cell inflammation which I call “Fatflammation” and named my book after. This silent inflammation occurs within the fat cell- although the fat cell is a different entity, it’s our largest endocrine organ. Many people don’t know that the cells in our body emit a trickle of inflammatory molecules and this leads to heart disease, cancer, rheumatoid arthritis, type 2 diabetes, obesity, the list literally goes on and on… If we can keep inflammation low, then we can slow aging, we can stay lean and become leaner, and we can create optimal health and have protection against illness and disease. We’ve seen with COVID, that problems due to underlying health conditions are all inflammation-related, and so that’s why we need to keep it low. We can do that with diet: drinking water keeps inflammation away, supplementation is very effective as well, and exercise promotes an anti-inflammatory response within the body. We have our own endogenous antioxidants that are promoted when we move and that’s why I think movement is so important for people who want to stay healthy! Fat cell inflammation is another silent inflammation and provoked by the type of diet we choose to eat. The highly processed standard American diet with those seed oils and industrially processed oils I was referring to earlier create a compound arachidonic acid that gets stored within the fat cell and this promotes an inflammatory response. The fat cell doesn’t like it being stored there, so it begins to send out a trickle of inflammatory molecules 24/7 and this slows down the metabolism leading to weight gain. That’s why when we choose to eat an anti-inflammatory diet, our life changes: our moods change, our brain health changes, everything changes! 

Increase your intake of omega-3 fats to help build your mitochondrial membranes – crucial for optimal health.

Be sure to include things like salmon, mackerel, sardines, anchovies, chia seeds, flax seeds, hemp seeds, walnuts and egg yolks.#optimalhealth #healthychoices pic.twitter.com/ZI6a0rmiZA

— Lori Shemek, PhD (@LoriShemek) January 21, 2021

Samir: I am familiar with inflammation in the body from when I did my experiment of living six weeks as a morbidly obese person by wearing a 200-lbs iron suit from morning until night.

Dr. Shemk: I remember that was amazing, oh my gosh, I felt that was truly astounding- you ran with the weights, too, didn’t you? 

Samir: I ran seven marathons in 8 weeks with a weighted vest equivalent to 73.5 pounds to motivate obese Americans to be a bit more mobile. But this particular six-week experiment was meant for me to understand obesity. When I was wearing the 200 pounds weighted suit, I was depressed- even though I knew underneath that metal I had muscle with 8% body fat. Just the pressure from the weight on my brain made it hard for me to function in addition to being sore all the time.

Dr. Shemek: Yeah, it does affect you. I had Drew Manning on my show recently, and he purposely gained 70 pounds- he’s done it twice now purposely- just so that he can empathize with people who are obese. Then he loses it to show them it can be done, but during the time he gains all that weight, he says it’s horrible. He actually got divorced this last time because of what he was going through, his personality changed, his inflammatory markers skyrocketed, it’s terrible, but it does happen.

Samir: It definitely affects your brain in such a negative way, that afterward when you come out of it, you feel more empathy towards people that are obese. It’s not like that they’re just lazy… they genuinely don’t have a good quality of life. Your other book is the Beginner’s Guide to Intermittent Fasting– let’s talk about that. 

Dr. Shemek: Yeah so my book the Beginner’s Guide to Intermittent Fasting just takes the reader very quickly on how to do it properly, because if you don’t prepare yourself for not eating, then you’re not going to do it again. It’s one of the healthiest, best tools you can use to optimize your health… the average American is ingesting 300 grams of carbohydrates a day which is a staggering amount of carbohydrates! So when you go from that amount of food to not eating, immediately, that’s not going to work out very well for you. What you do is prepare yourself to do that- the book is really beneficial at quickly helping you do that. Fasting is good because it promotes a couple of things: it gets rid of dead and dying cells that are just hanging around- they refuse to die, and they just hang around causing mischief and inflammation because the other cells think something’s going on and something’s wrong in the body. They’re called senescent cells or zombie cells because they just never go away. Science is now working on getting rid of these senescent cells which they’ve been able to do it with quercetin and a prescription medication effectively- but you don’t want to do that. Quercetin is is a compound from onions that not very bioavailable which is why it doesn’t work as effectively… but with intermittent fasting, you are naturally getting to get rid of all those senescent cells without having to take anything. The other thing that happens is called autophagy, and it cleans out the cells- it’s like cellular housekeeping, so all the old aged parts of the cell, the gunk that’s in there, everything gets used, up picked out, or remodeled into different types of proteins for the cell. Those are two very important components of intermittent fasting… not to mention that you’re creating optimal gut health because the digestive tract is getting to rest, it’s not having to do anything at all except tend to cleaning up cellular health! Brain health is increased- BDNF within the brain is promoted which is very good for memory and all sorts of wonderful things. Weight loss occurs for many people, and there’s research out there that shows that the types of foods you eat aren’t as much an issue with intermittent fasting as it is with other types of diets. If you’re fasting and your diet is not that great, you’re still gonna get the benefits. That being said, I don’t recommend eating unhealthy food, no matter what. 

Samir: One of my personal favorite fasts is when I don’t eat anything for 16 hours and eat for 8. 

Dr. Shemek: That’s the 16-8 protocol for intermittent fasting. I always recommend people start out with just delaying their breakfast an hour… so if you don’t eat during the night, you sleep eight hours, delay your breakfast for another hour, you get nine hours of fasting. Then, when you feel confident with that, you delay it another hour… until you get to 16 hours of not eating. The longer you fast, the more benefits accrue within the cell. Autophagy is really strong the longer you fast. 

Samir: I did it for two months to see if I had any decreased power but it didn’t happen. Actually, my power stayed the same, my strength, strength endurance, and my cardiovascular shape were exactly the same, and I felt more rested and had more energy. Now let’s discuss Fire-Up Your Fat Burn!

Dr. Shemek: That was my first book and all my books are about anti-inflammation. My first book is a very easy read. It touches on inflammation the importance of it because I’ve been trying to get the public to understand how vital and crucial it is for them to keep that inflammation low. When you do that, you optimize your health! It is a quick introduction to inflammation and includes recipes that guide the reader on how to quickly start reducing inflammation. You can start doing it right now by just having a cup of tea- that will begin to reverse inflammation in the body and cellular inflammation. 

4 BIG Benefits of Intermittent Fasting Just 12 Hours:

1. Improved Brain Health
2. Enhanced Detoxification
3. Reduced Inflammation
4. Weight Loss/Management

Example: Dinner at 7pm and Breakfast at 7am = 12 hours of fasting.#intermittentfasting #health #inflammation #weightloss pic.twitter.com/1tnyTRejQN

— Lori Shemek, PhD (@LoriShemek) January 16, 2021

Samir: In the past seven-eight months we are seeing that the most serious complications with contracting COVID-19 are in people who are obese and have an unhealthy lifestyle. What is your message to those millions of Americans who are obese and contract the virus? 

Dr. Shemek: First of all, don’t be depressed about it, don’t be scared, just be careful. Begin to slowly boost and promote immune support for yourself, start eating an anti-inflammatory diet, move your body in any way you can every day… and once you start doing that, you will be reversing inflammation- you’re stabilizing blood sugar, you’re keeping glucose lower, you’re promoting muscle mass. Our muscles are a great depository for glucose, that’s where it’s stored, so the more muscle you have, the healthier you, because chances are your blood sugar is going to be balanced. Once we start exercising, we become insulin sensitive but start small, small choices add up every single day… have that cup of tea, have some berries, eat an anti-inflammatory diet with lots of leafy greens, wild salmon for the omega-3s, and get those polyphenols in. When you ingest omega-3s, you’re stopping that inflammatory response, and the polyphenols and antioxidants from the vegetables are going to repair the tissue damage within the body. 

Samir: What are the three foods you would recommend to people looking to boost their immune systems? 

Dr. Shemek: I know a lot of people don’t like avocado, but if you like avocado, you’re in luck! All you have to do is slice it open add that to your diet- that is an incredibly healthy fat. Remember I said that the cell membrane is made up of the types of fats we ingest, well that’s one of them. And then add some olive oil, it has been shown to be very protective of that cell membrane where our optimal health is. It’s that very tiny thin membrane that determines whether we’re healthy or not. Definitely get your omega-3s in, your antioxidant-rich teas, your polyphenol-rich teas, and coffee is extremely healthy for you. If you’re fasting, coffee and tea boost more autophagy, which again is that cellular house cleaning. Drinking water is anti-inflammatory and in my book I have recipes. My last book, The Ketogenic Key has about 40 pages of super easy recipes that are very low carb. It has a ketogenic diet in there but the point is of the book is ketosis- that is where it’s at in terms of optimizing cellular health as well. When you switch your primary source of fuel from glucose to fat, you’re going to be utilizing ketones that are created in the liver. That’s a clean-burning fuel that has really profound benefits on your health, your weight, your skin, and every aspect of your body. There are other ways to get into ketosis other than the ketogenic diet- there is intermittent fasting, which we just talked about, there is exercise, which we also brought up, and then there’s exogenous ketones or supplementation with ketones. Those will get you into ketosis within half an hour, so if you don’t like the ketogenic diet, the book shows you different ways to do it.

There are many examples where the US federal regulatory agencies have sold out to industry at the expense of your health. About 90% of the money Americans spend on food is spent on processed foods, which is far too high a statistic.  If you want to avoid these questionable foods and other potentially harmful ingredients permitted in the US food supply, then ditching processed foods entirely is your best option.

Next, you’ll want to swap out your regular meat sources to organic, grass-fed/pasture-raised versions of beef and poultry. The same goes for dairy products and animal by-products such as eggs.  Swapping your processed-food diet for one that focuses on fresh whole foods is a necessity if you value your health.

• Farm-Raised Salmon
  • Why it’s Banned: Wild salmon naturally gets its bright pinkish-red color from natural carotenoids in their diet. Farmed salmon, on the other hand, are raised on a wholly unnatural diet of grains (including genetically engineered varieties), plus a concoction of antibiotics and other drugs and chemicals not shown to be safe for humans.  This diet leaves the fish with unappetizing grayish flesh so to compensate, they’re fed synthetic astaxanthin made from petrochemicals, which has not been approved for human consumption and has well known toxicities- which might even cause damage to eyesight.
  • What to Buy Instead:  Avoid Atlantic salmon, often salmon labeled “Atlantic Salmon” currently comes from fish farms. The two designations you want to look for are: “Alaskan salmon,” and “sockeye salmon,” as Alaskan sockeye is not allowed to be farmed. It is important for you to know that the vast majority of all salmon sold in restaurants is farm raised.
  • Where it’s Banned:  Australia and New Zealand

• Ractopamine-Tainted Meat
  • Why it’s Banned:  The beta agonist drug ractopamine (a repartitioning agent that increases protein synthesis) was recruited for livestock use when researchers found that the drug, used in asthma, made mice more muscular because it reduces the overall fat content of the meat. Ractopamine is currently used in about 45% of US pigs, 30% of ration-fed cattle, and an unknown percentage of turkeys are pumped full of this drug in the days leading up to slaughter- 20% of ractopamine makes it to store shelves.  Since 1998, more than 1,700 people have been “poisoned” from eating pigs fed the drug, and ractopamine is banned from use in food animals in no less than 160 different countries due to its harmful health effects!
  • What to Buy Instead:  Buy free-range, no antibiotic, grass fed meats.
  • Where it’s Banned:  160 countries across Europe, Russia, mainland China and Republic of China (Taiwan).  Effective February 11, 2013, Russia issued a ban on US meat imports, slated to last until the US agrees to certify that the meat is ractopamine-free. At present, the US does not even test for the presence of this drug in meats sold.

• Flame Retardant Drinks
  • Why it’s Banned:  If you live in the US and drink Mountain Dew and some other citrus-flavored sodas and sports drinks, then you are also getting a dose of a synthetic chemical called brominated vegetable oil(BVO), which was originally patented by chemical companies as a flame retardant.  BVO has been shown to bioaccumulate in human tissue and breast milk, and animal studies have found it causes reproductive and behavioral problems in large doses. Bromine is a central nervous system depressant, and a common endocrine disruptor.
  • What to Buy Instead:  Stay away from sodas in general, and opt for natural options like iced tea, coconut water, and even natural juices.
  • Where it’s Banned: Europe and Japan

• Many Genetically Engineered Foods
  • Why it’s Banned: Many different researches now show that animals fed genetically engineered foods, such as corn and soy, suffer a wide range of maladies, including intestinal damage, multiple-organ damage, massive tumors, birth defects, premature death, and near complete sterility by the third generation of offspring. Unfortunately, the gigantic human lab experiment is only about 10 years old, so we are likely decades away from tabulating the human casualties.
  • What to Buy Instead:  Non-GMO varieties of foods- organic.
  • Where it’s Banned:  The European Union

• Processed Foods Containing Artificial Food Colors and Dyes
  • Why it’s Banned:  More than 3,000 food additives — preservatives, flavorings, colors and other ingredients — are added to US foods, including infant foods and foods targeted to young children.  There is research showing toxicity and hazardous health effects, especially with how it affects children’s behavior.
  • What to Buy Instead:  Read labels.  If you don’t know what an ingredient is, don’t eat the food.
  • Where it’s Banned: Norway and Austria. In 2009, the British government advised companies to stop using food dyes by the end of that year. The European Union also requires a warning notice on most foods containing dyes.  Interestingly, In countries where these food colors and dyes are banned, food companies like Kraft employ natural colorants instead, such as paprika extract, beetroot, and annatto. This proves that there are safer alternatives that companies CHOOSE not to use.

• Arsenic-Laced Chicken
  • Why it’s Banned:  Arsenic-based drugs are approved for use in animal feed in the US because they make animals grow quicker and make the meat appear pinker (i.e. “fresher”).  The problem is, arsenic also contaminates manure where it can eventually migrate into drinking water and may also be causing heightened arsenic levels in US rice.
  • What to Buy Instead:  Free-range, grain fed, organic meat
  • Where it’s Banned:  The European Union

• Bread with Potassium Bromate
  • Why it’s Banned:  You might not be aware of this, but nearly every time you eat bread in a restaurant or consume a hamburger or hotdog bun you are consuming bromide, as it is commonly used in flours. The use of potassium bromate as an additive to commercial breads and baked goods has been a huge contributor to bromide overload in Western cultures.  Studies have linked potassium bromate to kidney and nervous system damage, thyroid problems, gastrointestinal discomfort, and cancer.
  • What to Buy Instead: Check bread ingredients and avoid those with potassium bromate.
  • Where it’s Banned:  Canada, China, and the European Union

• Olean and Olestra
  • Why it’s Banned:  Olestra, aka Olean, created by Procter & Gamble, is a calorie- and cholesterol-free fat substitute used in fat-free snacks like chips and French fries.  Not only did a 2011 study from Purdue University conclude rats fed potato chips made with Olean gained weight, there have been several reports of adverse intestinal reactions to the fake fat including diarrhea, cramps and leaky bowels. And because it interferes with the absorption of fat soluble vitamins such as A, D, E and K, the FDA requires these vitamins be added to any product made with Olean or olestra.
  • What to Buy Instead:  Buy as natural of foods as possible. Always read the ingredients list, if you don’t know what the ingredient is, then don’t eat it!
  • Where it’s Banned: U.K. and Canada

•  Preservatives BHA and BHT
  • Why it’s Banned:  BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are commonly used preservatives that can be found in breakfast cereal, nut mixes, chewing gum, butter spread, meat, dehydrated potatoes, and beer, just to name a few. BHA is known to cause cancer in rats, and may be a cancer-causing agent in humans as well.
  • What do Buy Instead:  Always read the ingredients list.
  • Where it’s Banned:  The UK doesn’t allow BHA in infant foods. BHA and BHT are also banned in parts of the European Union and Japan.

• Milk and Dairy Products Laced with rBGH
  • Why it’s Banned:  Recombinant bovine growth hormone (rBGH) is the largest selling dairy animal drug in America. RBGH is a synthetic version of natural bovine somatotropin (BST), a hormone produced in cows’ pituitary glands. It’s injected into cows to increase milk production, but it is banned in at least 30 other nations because of its dangers to human health, which include an increased risk for colorectal, prostate, and breast cancer by promoting conversion of normal tissue cells into cancerous ones. Non-organic dairy farms frequently have rBGH-injected cows that suffer at least 16 different adverse health conditions, including very high rates of mastitis that contaminate milk with pus and antibiotics.
  • What to Buy Instead:  Always choose dairy products that come from hormone-free, free range, grain fed cows.
  • Where it’s Banned:  Australia, New Zealand, Israel, EU and Canada

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• Add more fat burners to your diet: Limit your intake of fresh fruits to red grapes, blueberries, blackberries, raspberries, strawberries, and cherries. Not only are these fruits low in carbohydrates, but they also break down fat so it can be eliminated faster from your body. An even better fat burning combination is berries with low-fat Greek yogurt.
• Get your caffeine fix from green tea or black tea: These both specifically burn belly fat, and with lemon, work even faster. Read our article about Green tea here.

• Take your exercise outdoors: If you have lost a lot of weight on the treadmill or in aerobic classes and it isn’t working anymore, it might be because your body has gotten used to the intensity of the exercise and is no longer burning fat as efficiently. Our first instinct is usually to increase the intensity of the workout, but your body may still resist. The best approach is to change your exercise venue and intensity. Take a long walk or jog outside, try rock-climbing, cycling, or even surfing!
• Use interval training: Vary the intensity throughout your workout to improve your body and metabolism!
• Add spices to your meals: They boost fat burning hormones and rev your metabolism up 20-25%! Read our article about spices here.

  

• Drink A LOT of water: It will keep your metabolism going even when you’re resting. In a University of Utah study, participants who downed eight to 12 glasses of water a day burned more calories at rest than those who drank four. Try putting five rubber bands around your wrist every morning. That’s how many 16-ounce bottles of water you should drink during the day to boost your metabolism and burn more calories.
• Eat a protein filled snack after your workout: exercisers who drank a 250-calorie shake with 24 grams of protein after strength training lost about four pounds more fat and created one and a half pounds more lean muscle in six months than those who didn’t drink the shake. You can also have a banana with peanut butter if shakes aren’t your thing.

  

• Do some yoga! Yoga gets you in burn mode. In one study, participants who zen’d their way through a 50-minute yoga session saw a drop in their levels of the stress hormone cortisol, which can inhibit fat burning.

  

• Fidget: People who drum their fingers or bounce their knees burn at least 500 calories a day. That adds up to losing 1 lb a week.
• Eat more greens: Spinach, kale, and Swiss chard are natural appetite suppressors, while broccoli, cabbage, and Brussels sprouts release the toxins that store fat.

Essential Macro-minerals

• Calcium: Calcium is widely found in dairy products, with kale and broccoli being excellent non-dairy sources. Calcium is the most abundant mineral in the body, serving many functions such as muscle contraction, nerve impulse transmission, intracellular signaling, and many more. Calcium deficiency is most common in poor populations and can contribute to issues such as hypertensive disorder of pregnancy, high blood pressure, and osteoporosis. Adults should aim for 1000-1300mg of calcium per day. 

• Phosphorous: Dairy products, meats, fish, nuts, and many other foods represent excellent sources of phosphorus. In humans, phosphorus plays a critical role in functions such as enzyme activation and pH regulation. Due to the wide availability of this mineral across many foods, phosphorus deficiency is extremely rare. Adults are recommended to intake around 700mg of phosphorus per day.

• Magnesium: Magnesium is commonly found in green leafy vegetables, nuts, seeds, and whole grains. This mineral plays a role in important functions such as energy production, bone development, and muscle/nerve function. Magnesium deficiency has been linked to many issues such as cardiovascular, metabolic, and respiratory diseases along with many other disorders. The recommended daily intake for adults is 420mg, an important number to meet to help prevent future health issues. Magnesium is an important mineral to improve overall health. 

• Sodium: Sodium is widely found across many foods and many diets around the world. It plays a huge role in controlling blood pressure/volume as well as muscle and nerve functionality. Sodium deficiency is not as common as excess dietary sodium, which is closely connected to issues with blood pressure and cardiovascular function. It’s recommended for adults to consume around 2,300mg of sodium a day, much lower than the 3,400mg Americans consume on average each day. 

• Sulfur: Meat, poultry, and legumes are a few foods that are great sources of sulfur. Sulfur is essential for many of your body’s metabolic pathways and contributes to important processes such as protein synthesis and gene expression. Not getting enough sulfur in your diet can lead to higher risk of obesity and heart disease and can exacerbate disorders such as acne, arthritis, and even depression. There is no current recommended daily intake for sulfur, although recent studies have suggested that older populations may not be receiving sufficient amounts. 

Trace Minerals

Trace minerals, the second of the two classes of minerals, are those needed in small amounts.

• Iron: Iron is widely present in many foods, with lean meat and seafood among the best sources. It serves an important role in physical growth, neurological development, cell functioning, and some hormone synthesis. Because iron is a critical component of hemoglobin, iron deficiency most commonly leads to anemia, a lack of blood. The recommended daily intake for adults is 8mg, a number easy to meet with fortified grains such as breakfast cereals. 

• Fluoride: Brewed tea typically has higher concentrations of fluoride than other foods or drinks, although most of the fluoride people consume comes from fluoridated water. Fluoride plays an essential role in combating tooth decay and stimulating new bone formation. Too much fluoride consistently, however, can lead to issues with dental and skeletal formation. It’s recommended that adults get 4mg of this mineral each day to improve overall health. 

• Manganese: Manganese is an important mineral found in many foods such as whole grains, oysters, nuts, and soybeans. This mineral is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism. Excessive amounts of manganese, however, have serious health implications such as neurological degeneration. For healthy adults, up to 11mg of manganese is likely safe each day. 

• Copper: The best sources of copper include shellfish, nuts, whole grains, and wheat bran cereals. Copper is an important part of many of your body’s regulatory processes and immune functioning. Copper deficiency can lead to disorders such as anemia or neutropenia (a low white blood cell count). Healthy adults should get 900mcg of copper mineral each day to improve overall health. 

Zinc: Oysters, red meat, and poultry represent the most common sources of zinc in the American diet. Zinc plays an important role in cellular metabolism as well as enzyme activity. Zinc deficiency is easily treated, but can lead to weakened immune systems and an inflammatory response. The recommended daily intake for adults is 11mg of zinc each day. 

Although true mineral deficiency is rare in developed countries, many people don’t meet their recommended daily allowance for certain minerals. Pregnant and breastfeeding women need more minerals than normal and should monitor their intake to prevent health problems for both themselves and their children. Mineral deficiency may not be a severe health concern alone, but it may easily contribute to more serious disorders such as anemia and heart disease. It’s important to eat a well-balanced diet in o should easily meet your daily mineral needs!

Saponins

Saponins are beans or legumes. This can include chickpeas, green peas, kidney beans, lentils, and more. A study was done to test the effects of saponins on free radicals of rats. After performing the study, it was found that antioxidant activity was increased with the presence of saponins. 

Allyl Sulfides

Allyl Sulfides, better known as foods such as onions, garlic, leeks, and chives. While an antioxidant that protects you from free radicals, allyl sulfides also protect your brain by keeping your gut healthy as well! The antioxidant properties, however, are found in ‘diallyl sulfides’. These also have anti-inflammatory properties.

Lignans

Lignans are found in seeds. Flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, and more. Thanks to the antioxidant metabolic processes these go through, lignans are great ways to protect yourself from free radicals. Lignans also protect you from developing cancer! Enterolactone is the substance found in the gut due to the bacteria formed from the lignans that work as an antioxidant.

Phytic Acid

Phytic acids are whole grains and legumes. This is wheat, oats, rice, black beans, pinto beans, and more. Phytic acids are great, natural antioxidants through its metabolic processes. Its iron compound suppresses iron-catalyzed oxidative reactions which, in turn, deem it to be an antioxidant.  Not only that, but they help fight against colon cancer!

Carotenoids

Carotenoids are those foods that are naturally pigmented orange, red or yellow. The colors carotenoids produce are formally known as lycopene (red), lutein (yellow), and zeaxanthin (orange). Carotenoid foods include tomatoes, carrots, watermelon, and more. Carotenoids are great sources of antioxidants, especially with photooxidative processes.

Curcumin

Curcumin is a yellow pigment from a plant. Found in things such as turmeric, we can label these as antioxidants. Not only are they antioxidants, but they also hold anti-inflammatory properties as well! Protecting against oxidative damage on membranes, we can also find curcumin a great way to fight against carcinogens.

Indoles

Indoles can be found in a ton of different household vegetables. These include broccoli, cauliflower, cabbage, and more. Derivatives of the indoles are what have been found to hold antioxidative properties. Not only are they antioxidants, but also cytoprotective (the ability to protect against gastric mucosal injury).

Glutathione

These are what we know as green and leafy vegetables. Not only those but also garlic, asparagus, watermelon, and more. Glutathione works best in the liver to fight off free radicals and work as an antioxidant. This is because glutathione synthesis works alongside hepatocytes (liver cells).

Isoflavones

Isoflavones are like legumes. High in soy, you can find these in soy milk, soy beans, soy nuts, and more. These are great sources of antioxidants and other health benefits. A study was done in order to test the effectiveness of the antioxidant with promising results of enhanced antioxidative action.

Flavonoids

Flavonoids are popular antioxidants. Based on their colors anthocyanins (purples/pinks), resveratrol (blues), and quercetin (reds), each of these holds antioxidative properties. These can be found in grapes, blueberries, raspberries, strawberries, and more. In a study, it was found that not only are they antioxidants, but also work as antimicrobials, photoreceptors, antiallergics, and antivirals.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

“Each of the talented and devoted women and mothers on our list made health and fitness a priority in their lives- year round, even while rehearsing for a big screen role. This is precisely why they deserve to be mentioned as ambassadors of healthy lifestyle”! says HFR founder Samir Becic

To create the list, we used a combination of interviews, internet, library, industry literature, and HFR founder Samir Becic’s knowledge of over 33 years in athletics coupled with his recognition as “4x Number 1 Fitness Trainer in the World.” We have been emphasizing the connection between health and public figures since 2013, and we are pleased to rank these women who lead by example in making the world a healthier place.

Here are the Top 10 Fittest Celebrity moms in alphabetical order:

Jessica Alba 

Fitness Routine:

• With the help of her personal trainer, Ramona Braganza, Jessica is able to stay fit and healthy.
• She alternates her workouts to make sure she can exercise about 5 days a week in between her work and family schedule. 
• Jessica and her trainer, Ramona, tend to have a variety of strength training and cardio exercises during the week. 
• One of her favorite exercise circuits is the “321 Training Method”, which is a combination of cardio and strength training. 
• On her TikTok, Jessica can be seen performing cycling circuits, followed by weight training and core exercises. 
• She makes sure to include her fitness progress and exercises on her Instagram under her highlight reel titled “Fitness”, and her TikTok playlist titled “Wellness”. 

Nutrition:

• Jessica makes sure she eats healthily and drinks a lot of water to maintain her physique.
• Along with not drinking alcohol, she stands by coconut water as her go-to drink.
• Her diet consists of whole foods, protein, fresh fruits and vegetables, and healthy fats.
• She likes to start her day with a hearty, healthy, and delicious smoothie. This allows her to get in an adequate amount of protein without feeling too weighed down in the morning.

Mental Health Practices:

• Jessica recognizes both the physical and mental benefits of exercise. 
• She likes to exercise in order to reduce stress, especially since she is busy with her family and brand The Honest Company. 
• On her rest days, Jessica makes sure to take care of her mind and body by doing epsom salt baths, journaling, reading, nature walking, and meditating.
• She believes in practicing actions that “reset” the body. One way is shaking the entire body to shake off energy. This activate the parasympathetic nervous system. Another action is the “inner SMILE meditation”. This releases all tension overtime and helps practice calmness in a stressful environment.

Hilary Duff

Fitness Routine:

• Hilary likes to start off her day with an early morning workout by going to a HIIT pilates class that is heated therefore she detoxes and burns more calories. 
• When she isn’t doing pilates she likes to weight lift and do strength training, she says she doesn’t lift heavily but enough to keep her body tone and healthy. 
• She also likes keeping her family active by doing activities such as swimming, hiking, jumping on the trampoline, etc.

Nutrition:

• Hilary likes to prepare prep portioned meals so that her food for the week is already prepared. 
• These meals consist of steak, chicken, rice, veggies, etc.
• She also likes to have green juices and smoothies for breakfast or throughout the day. 
• Duff has said that she found her happiest and healthiest body through the help of Erik Young, “The Flexible Dieting Coach”. She does not believe in restriction when eating, but simply counting macros of certain foods.

Mental Health Practices:

• Besides the gym, Hilary says that making time for self care helps ease her mind and relax. 
• Her favorite forms of self care are taking bubble baths, hydrating and relaxing.
• Rather than a wake-up call from her kids, Hilary prioritizes herself by waking up at 6:15 AM through soothing sounds and ambient lights of her Hatch alarm clock.
• She uses many techniques throughout the day to destress. One of her favorite ways is to take Olly’s Goodbye Stress gummies to hit reset for the rest of the day. She advocates in finding little things throughout the day to boost your mood and bring calmness to your mind.

Kylie Jenner

Fitness Routine:

• After giving birth to her first child Stormie, Kylie says that she gained 40 pounds from the pregnancy and began to focus on the gym. 
• Kylie’s workouts consist of cardio, weight training, and outdoor activities such as hiking. 
• She begins a workout with 15 minutes of cardio as a warm up followed by lifting weights such as lunges, squats, dumbbell bicep curls, etc and lastly cools down with walking. 

Nutrition:

• Kylie follows a balanced diet that is sectioned into portions, her typical snacks/meals consist of celery juices, eggs, chicken, tacos, fish and vegetables. 
• She also avoids/cuts down on alcohol consumption to no more than one wine a week, this helps with weight loss. 
• As a new mother she also recommends breastfeeding as this helps with postpartum weight loss. 

Mental Health Practices:

• Kylie aims to get at least 7 hours of sleep a night to help reduce any stress.
• Kylie also recommends that learning how to embrace yourself and your body daily helps with mental health and confidence. 
• After her pregnancies, Jenner went through severe “baby blues”, also known as postpartum depression. Thus, she advocates on practicing not putting pressure on oneself, both mentally and physicallly, to bounce back.

Angelina Jolie

Fitness:

• Demonstrating the significance of consistency in building strength and stamina, Angelina Jolie adheres to a fitness routine that consists of two-hour workouts five days a week. Her regimen kicks off with morning yoga, followed by a range of diverse activities throughout the day.
• Tailoring her workouts to align with her movie roles, Angelina Jolie adjusts her routines accordingly, integrating combat training for ‘Salt’ and emphasizing flexibility for ‘Maleficent’. During her preparation for ‘Tomb Raider’, she collaborated with trainer Gunnar Peterson, prioritizing variety to prevent monotony and achieve desired results. Her exercise routines encompass a diverse mix of activities.
• Angelina Jolie’s customized workout, designed by her personal trainer, incorporates a circuit training regimen comprising a blend of strength and cardio exercises, followed by aerobic activities.
• It has been observed that she executes 2-3 sets of approximately 10-15 repetitions for about 10 exercises during each daily circuit workout, utilizing light dumbbells weighing 5-10 pounds to target various muscle groups.
• Jolie’s high-intensity interval training (HIIT) usually spans 30-45 minutes, while her cardio sessions entail spending around 15 minutes on 2-3 distinct cardio machines.

Nutrition:

• She prioritizes the consumption of unprocessed, nutrient-dense foods that are clean. Her diet is abundant in antioxidants, omega-3 fatty acids, fiber, and various essential nutrients. This is complemented by the inclusion of healthy fats and complex carbohydrates.
• Angelina Jolie maintains proper hydration by consuming ample lemon water. She refrains from the use of cigarettes and steers clear of empty-calorie junk foods. Additionally, she limits her intake of alcohol to weekends only. Her dietary choices involve avoiding gluten, sugar, salt, and other harmful foods that can contribute to water retention in the body.
• She generally consumes 4-6 small meals throughout the day, practices mindful eating by taking her time, and consciously avoids overeating to prevent bloating.

Mental Health Practices:

• Jolie participates in a gratitude exercise, contemplating appreciation and positive affirmations to establish a positive tone. She dedicates time to planning and organization, delineating tasks and priorities to ensure a day that is focused and productive.
• Dealing with depression, anxiety, and stress for most her life, Jolie found that spending time with her kids and practicing a healthy lifestyle helped her tremendously.
• Angelina finds working with “Atelier Jolie”, her fashion line, a creative and therapeutic escape.

Khloe Kardashian

Fitness Routine:

• Khloe Kardashian loves to exercise, and she typically does about 5 workouts per week with her physical trainer Joël Bouraïma.
• She likes to start off her workouts with some form of cardio or complex movement to get her body warmed up for her workout.
• Khloe’s workout routine consists of high energy exercises and weight training. 
• On her weight training days, she does a variation of squats, lunges, and step ups. 
• On Wednesdays, Khloe likes to focus on cardio or pilates in order to build endurance and get her heart rate up. 
• Khloe’s upper body workouts can be filled with push-ups, tricep dips, or any variation of the push-up.

Nutrition:

• Khloe’s diet consists of whole foods that help her stay fueled for her intense workouts.
• She likes to get an adequate amount of protein after her workouts in order to keep her muscles.
• Khloe typically eats two eggs, oatmeal, and fresh fruit after a hard workout.
• She also has cut back tremendously on her soda intake, but she does not deprive herself of a treat every now and then. 

Mental Health Practices:

• Khloe is very busy as a mom of 2 and a TV personality, so her rest days are very important to her. 
• She struggles with a bit of anxiety now and then, so she takes natural Beta Blockers in order to help.
• Khloe likes to also take breaks from social media and focus on being a mom to her two children to help with the anxiety she faces.
• She finds that working out is the best way for her to cope with stress. Setting “small, realistic goals” in the gym celebrating and rewarding herself for achieving them keeps her focused and strong physically and mentally.

Lucy Liu

Fitness Routine:

• Lucy participates in SoulCycle, and she often participates in a 20-minute class at home. 
• She also likes to couple her spin classes with an arm workout that generally lasts 10 minutes. 
• Lucy also likes to go for runs or walks with her dog for other forms of cardio.
• She also enjoys doing pilates with her trainer Jared Kaplan.

Nutrition:

• Lucy follows a plant based diet. This entails eating a lot of vegetables, fruits, and other sources of protein. 
• She did however switch to a “vegetarianism” diet, which allows her to incorporate eggs and dairy back into her diet. 
• She does like to stick to a plant focused diet because it allows her to avoid bloating, and it also allows her to stay fueled and energized throughout the day. 

Mental Health Practices:

• Lucy relies heavily on meditation to support her physical and mental health. 
• She meditates daily in order to keep her mind strong.
• Lucy also likes to make sure she stays in tune with her “internal rhythm” by allowing her body to give her cues of tiredness and many other things, as opposed to her mind. 
• She also takes the time to prioritize her health and family over her job, and Lucy takes the time to really develop relationships with her son and family. 

Blake Lively 

Fitness Routine:

• Blake has worked out with a personal trainer Don Saladino for the past 13 years and still is continuing her workout journey. 
• She begins with a warm up and stretches for 10-15 minutes.
• The remainder of her workout is weight training and cardio after. 
• For weightlifting she does multiple workouts to split squats, kettlebell deadlifts, reverse pulling, etc.  

Nutrition:

• Blake has a well balanced diet set which helps improve her gym body and gains.
• Her diet consists of eating lots of proteins, fruits, vegetables, and slow burning starches. 
• Blake also insists that as long as you eat healthy she does not recommend counting calories. 
• Along with not drinking alcohol, Lively advocates for hydration.

Mental Health Practices:

• Blake enjoys working out to get her mind off of any stress or anxiety.
• Lively lives by the 80/20 rule. This means that she eats clean 80% of the time and leaves 20% for indulgences. She feels like this method has helped her mental health grow stronger and made it easier to be disciplined.
• Blake likes to emphasize the importance of self-awareness for herself and her family. This practice gives her a different perspective on life, making her and her family more grateful of everyday life.

Brittany Mahomes

Fitness Routine:

• Britney began focusing on her fitness journey during her recent pregnancy.
• Aside from playing soccer she is now a personal trainer who focuses on weight lifting in the gym.
• She does workouts such as barbell hip thrust, lunges, squats, reverse leg raises etc.

Nutrition:

• Brittany likes to eat nourishing foods. 
• Both of her children have food allergies, so she tends to make and eat allergen free foods. 
• She enjoys eating rice bowls with chicken for protein. She also adds vegetables to the bowls.
• Brittany also enjoys foods like chicken kabobs and salads with tuna, veggies, and fruit. 
• An alternative way Brittany likes to get in her protein is by drinking OWYN’s protein shakes. 

Mental Health Practices:

• Brittany has been a very prominent figure in the public, especially since her husband Patrick Mahomes is a well known quarterback. She often struggles with the lack of privacy in the public and anxiety, and a way she copes is by having a large support system of family and friends to keep her grounded.
• In the world where social media has become a judge and jury, it can be easy for someone to listen to internet trolls. Therefore, Mahomes practices stepping away from social media to protect her peace.
• She also opens up about struggling with anxiety and other mental health issues. On her social media, she opened up about her coping mechanisms, and the biggest one is therapy. 

Serena Williams 

Fitness Routine:

• Serena’s workout routine aims to work on different parts of the body, she works on arms, core, legs, and lots of cardio. 
• When doing her weighted workouts she does 3×12 reps and progressively ups the weight.
• Playing tennis most importantly helps her get enough cardio needed and also helps tone her body.

Nutrition:

• Serena follows a vegan diet therefore her meals usually consist of fruits, vegetables, salads, brown rice, etc. 
• She also drinks green juices and protein shakes to help detox her body and stay on top of her gym gains. 
• Williams always makes sure to stay hydrated, drinking at least a gallon of water a day.
• Her daily eating habits include eating a hearty breakfast, along with supplements to stay energized throughout the day. Next, she indulges in a late morning snack which consists of a cheese-less vegetable sandwich. Lunch soon follows with salads of different variations and lemon juice. The penultimate meal consists of a grilled chicken with a healthy beverage. Lastly, a light and easy-to-digest dinner involves brown rice, salad, and lots of fresh cooked vegetables.

Mental Health Practices:

• Serena says that setting boundaries for herself helps her get what needs to be completed and also allows her to get enough rest, she says that once she prioritizes her main goals and finishes them she is able to rest with no stress. 
• Williams emphasizes the importance on putting herself first, “especially mentally” by having moments where she “shuts down”.
• A 27-year long professional career can take a toll on one’s physical and mental health. As Serena is seen as someone who consistently displays mental toughness, she continues to practice resiliency to grow through adversity.

Reese Witherspoon

Fitness Routine:

• Reese enjoys working out, but she really likes to be outdoors. 
• She likes to hike, walk, and run outside with her family for some adventurous cardio. 
• Reese starts off her workout routine with 30 minutes of cardio. 
• Her workouts start as early as 7:30 a.m., and she goes at least six days a week. 
• Her personal trainer George likes to incorporate weight training in her routine, and she even hikes with weights sometimes.
• One of her favorite forms of exercise is yoga, and she makes sure to add in stretching and foam rolling to prevent any injuries.

Nutrition:

• Reese likes to eat a lot of vegetables, and she enjoys putting them in her smoothies as well.
• Her favorite smoothie is a green smoothie, made with apples, pears, lemon juice, spinach, and romaine lettuce. 
• She makes sure to incorporate protein like fish and chicken in her diet, as well as whole grains to balance out her lunch or dinner. 
• Reese doesn’t limit herself to big meals, but opts for small, healthy meals and snacks to get her through the day.

Mental Health Practices:

• She is a very busy mom and book club starter, so she has to find time for herself when she can.
• In order to help her relax or have better results when working out, she likes to workout with her friends and family.
• Reese tends to worry, so she likes to destress with little pep talks and tricks to get her mind off of what is bothering her. 
• She really likes to take time to herself for self care by reading her favorite books alone in her room.

Maca Powder

Maca is made up of set of compounds called macamides that improve circulation allowing more nutrients and oxygen to be delivered to your muscles. Macamides can even balance hormone levels in women.

Turmeric

Turmeric contains bioactive compounds called curcumin that contain antioxidant properties that reduce the risk of chronic disease. It is also fantastic to spice up any dish.

Hemp Seeds

Hemp Seeds offer a generous serving of amino acids, and protein. They also provide an excellent source of Omega-3 fatty acids and antioxidants and can be used for vegetarian, vegan, raw, paleo, keto, and gluten-free diets.

Chlorella

Chlorella can contain up to 70% dry weight protein. It also one of few plant sources of vitamin B-12 and contains a generous serving of iron to prevent iron deficiency anemia.

Cacoa Nibs

Cacao is a powerful antioxidant and superfood with an amazing taste. This nutrient can be added to a variety of meals, snacks, and desserts to satisfy any sugar craving.

Goji Berries

These superfood berries are packed with Goji various antioxidants including, carotenoids, lycopene, lutein, polysaccharides, and phenolics.

Flax Seeds

Flax Seed consumption can increase your fiber intake by adding it to your cereal, pancakes, muffins, and yogurt. It is filled with essential fatty acids allowing you to stay full for longer.

Ginger

This nutrient contains antioxidants that can help reduce cell damage over time and inflammation. Ginger can also be used to reduce symptoms of nausea and help ease an upset stomach.

Spirulina

Spirulina is one of the most potent superfoods made from freshwater algae. One tablespoon has four grams of protein, iron for energy, potent antioxidant beta-carotene, and anti-inflammatory phycocyanin protein.

Chia Seeds

These seeds are naturally gluten-free and a great source of fiber and protein. Not to mention, they can last in your pantry for up to 5 years. Chia seeds provide antioxidants and up to 30% of your magnesium intake.

Dandelion Root

Dandelion root is a superfood that has long been used in Chinese Medicine to treat stomach and liver conditions. Today its properties contain to aid in the treatment of acne, eczema, high cholesterol, heartburn, gastrointestinal disorders, and diabetes by regulating blood sugar and water retention in men and women.

There are a thousand different brightly colored powders that promise to give you all the energy you need. But pre-workouts aren’t regulated and can have some sketchy ingredients in them. Don’t worry, though, there are many natural ways to get enough energy to perform at max. These quick solutions will give you enough energy to last you through your workout, without requiring you to surrender more than 5 minutes of sleep time to prepare.

Coffee

Get back to basics with one of the simplest, healthiest, and most effective energy drinks on the planet. A cup of black coffee 30 minutes before your workout will deliver enough caffeine to stay focused and motivated through your routine. Make your own iced coffee if you want something quicker to drink.

Matcha

Matcha is another quick and natural source of caffeine that will make you get out of bed and to the gym. In addition the caffeine, it is full of the amino acid L-theanine. L-theanine increases alpha brain waves, which relieve stress and promote relaxation. You don’t even need to boil water for matcha, you can just mix the powder with cold water if you are pressed for time.

Banana

Want to go to the gym before you eat breakfast, but don’t want to deal with a grumbling stomach? A banana is an ideal pre-workout snack. At 100 calories, it is enough to fill you up for an hour and delivers enough energy to push through. Bananas also help keep blood sugar levels stable during strenuous exercise.

Avocado Toast

With avocado toast, you really can have it all. Well, all of the macronutrients you need to get going for a workout. Avocado toast takes about 3 minutes to make and has a serving of fruit, healthy fat, protein, and carbs. Talk about the total package.

70% Dark Chocolate Bar 

Dark chocolate might be too little rich first thing in the morning, but it totally works to give you a boost before an afternoon workout. Cocoa acts like a stimulant, as it contains caffeine and theobromine, two natural sources of energy. The antioxidants in dark chocolate also cause the arteries to relax and improve blood flow. So maybe those who are coo-coo for cacao might even want to eat a bit before their morning workout!

Hardboiled egg

What is highly filling, has 6 grams of protein, Vitamin D, Omega 3 Fatty Acids, and is smaller than your car key? A hardboiled egg! Make a batch of these bad boys before you go to bed and have a ready-to-go snack that will help keep you full during cardio without taking up too much room in your stomach.

Ginger Tea

Spice up your pre-workout with ginger tea or kombucha. Ginger increases bile secretion and stimulates the activity of pancreatic lipase. These two reactions cause an increase in metabolism and facilitate energy expenditure, making this a perfect pairing with one of the quick snacks to get your workout going.

Lemon Water

The reason most of us feel so tired and groggy when we wake up is because we are dehydrated. Think about it: if you went 8 hours without water during the day you’d be dying of thirst! Same is true when you wake up. Drink a couple of glasses of water to revitalize yourself before you go to the gym. Make it lemon water for even more energizing and mood enhancing effects.

Coconut Water

If you love the taste of coconut, then coconut water is another viable option to get you properly hydrated for your morning workout. Coconut water contains potassium, which will prevent muscle cramps and keep you from getting dehydrated. It also has electrolytes that work in the same way as a sports drink (but without the extra sugar).

B12 Vitamins

Look at the ingredient label on any pre-workout and you will find a bunch of B Vitamins wedged in between chemicals and artificial sweeteners. Why not keep the good stuff and ditch the bad? B Vitamins, especially B12, are essential for breaking glucose found in food into ATP. Vitamin B supplements aren’t necessary if you eat a balanced diet, but can be helpful if you are still working out the kinks in your nutritional regiment.

At the end of the day (or the beginning, in this case), a cup of coffee, a couple hardboiled eggs, and a B12 vitamin will be more than enough to get you motivated and energized for your morning workout.

Packed with antioxidants. Antioxidants are important for the overall feeling of well being. Elderberries contain the most effective antioxidants compared to many other antioxidant sources, so these little berries definitely pack a punch.

Packed with vitamins. In 100 grams of berries, there is 60% of your recommended daily vitamin C intake. 

Boosts immune system function. The high vitamin C content aids in strengthening your immune system, so make sure to stock up during flu season.

May help with headaches. Some herbalists believe that elderberries are good for natural headache and fever relief. 

Good for prenatal health. Women that are pregnant, or planning on it in the near future should consider adding elderberries to their diet because they have a high folate content. Folate is extremely important for those experience rapid growth and/or increased energy requirements, both of which are true for pregnant women. Folate is important because it is a key nutrient needed in order for your body to produce new DNA (or RNA). 

Can be used to treat acne. A study found that elderberries contain a high amount of flavonoids helps to treat acne and other skin conditions, especially those caused by free radicals. 

Contain anti-viral properties. The anti-viral properties of elderberries allow them to be an effective remedy against colds and influenza. They have been said to reduce the discomfort of symptoms associated with influenza. It can even lessen the duration of colds and influenza.

Packed with fiber. The large amount of fiber in elderberries is helpful in preventing and treating constipation. 

Reduced cholesterol and cardiovascular disease risks. The high level of fiber that is found in the elderberries has been found to reduce the levels of circulating cholesterol, which is a huge predetermining factor in cardiovascular disease in a study by Phytotherapy Research.

Reduces blood pressure. The same study by the Phytotherapy Research group also found that elderberries can relax the arterial pressure causing blood pressure to be lowered. 

Before we give you the list, we want to preface it with the fact that being active throughout the day and working out will aid your sleeping patterns. Also, we would like to explain that tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It plays a vital role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep. It is also what makes you sleepy after Thanksgiving turkey!

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Edamame: one cup of soybeans has over 122% of your daily of tryptophan.  Edamame is also the healthiest and freshest way to eat soy.

• Halibut: is a fish that is rich in B6, a natural sleep aid. B6 can also help relieve leg cramps because it induces the production of serotonin.

• Miso: the amino acids in miso (fermented soybeans) boost the body’s production of melatonin, which is a natural sleep inducer.

• Flax Seeds: when it’s sadness or worry that is keeping you up at night, sprinkle a couple tablespoons of flax seeds on your meal at night, its high in omega 3 fatty acids, which affect the brain as natural mood lifters.

• Oatmeal: a rich source of melatonin, which natural causes sleepiness, coupled with the warmth, leads to a goods nights rest!

• Warm Milk: not just a myth! The calcium in the milk helps the brain absorb the tryptophan also found in milk. Plus, psychologically, most of us remember this as a childhood bedtime drink.

• Greek Yogurt: the protein in greek yogurt stabilizes your blood sugar and suppresses your appetite during the night. The calcium aids in stress reduction, which allows you to calm down and recover from your day- leading to a better night’s rest.

• Hard Boiled Egg: the protein in the egg will keep you full all night because the digestion of protein is long and slow.

• Almonds: a good source of magnesium, which helps the muscles in your body to slow down and relax. As soon as your muscles relax, so does your brain- which means sleep! Almonds also contain a protein which stabilizes blood sugar, leading to more restful sleep.

• Chamomile Tea: this tea has been used for centuries as a natural sleep-aid because of its widely known soothing effects on anxiety.

The two key nutrients when it comes to healthy bones are: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

• Yogurt: This is probably the only time we will recommend regular yogurt over Greek yogurt, because it contains more Calcium and Vitamin D- 30% of Calcium’s daily recommended value and 40% of Vitamin D’s daily recommended value.
• Milk: Adults up to age 50 need 1,000 milligrams per day. Beginning at age 51, women need 1,200 milligrams every day, and when men hit 71, they need to hit that mark, too. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.
• Sardines: These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk. They are great on salads!
• Salmon: Salmon is full of heart-healthy omega-3 fatty acids, but a 3-ounce piece of this pink fleshed fish contains more than 100% of your vitamin D. So eat up for your heart and your bones. Fish oil supplements have also been shown to reduce bone loss in women and may help prevent osteoporosis.
• Collard Greens: This southern cooking favorite is a leafy green that’s packed with calcium. One cup of cooked collards contains more than 25% of your daily calcium or about 200 milligrams.

• Cheese: This one should be enjoyed in moderation… Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium.
• Spinach: This veggie is a great option if you don’t eat dairy products, because  one cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.
• Tuna: this fatty fish is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. 
• Tofu: Half a cup of calcium-enriched tofu contains over 400 milligrams of calcium. Soy milk is usually fortified with 300 milligrams of calcium per cup. Soy has other bone-building benefits, too. New research suggests plant-based chemicals called isoflavones strengthen bone.

• Nuts:Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

Plan Ahead:

Before you travel, one crucial task is to arrange your fitness for the trip by quickly searching for facilities. Make sure your choice of accommodation has a fitness center and ask what is provided there. Find out about adjacent fitness centers, parks, or trails that suit your exercise preferences as well. You want to be sure those resources will be available so you can keep moving on your trip. Moreover, make sure to pack lightweight items, such as resistance bands or a jump rope for instance. These small fitness essentials can be put in your luggage without weighing you down and are very helpful for quick and effective workouts indoors or among beautiful landscapes. These steps taken while planning your trip will allow you to have a healthier and more balanced journey.

Bodyweight Exercises:

Frequently, adhering to a consistent fitness regimen while traveling can be quite difficult; nevertheless, the inability to access a fitness center or training materials should not serve as an obstacle. Instead, one can embrace the no equipment needed approach, whereby exercise regimens capitalize on one’s body weight. As an example, squats, lunges, pushups, planks, and burpees—when combined in one’s fitness agenda—can quickly add up to a total body workout that does not require additional tools. Also, including quick workouts into one’s fitness routine while traveling is beneficial. These high-intensity bursts not only are time effective but also demand only the smallest investment of time.This could include energy sprints which can be done in your hotel room or in a neighboring park. Therefore, maintaining fitness while away from home is very possible.

Outdoor Activities:

One engaging part of travel is staying active and immersing yourself in the local environment. “Explore on Foot or Bike” is a fantastic approach to your travel experience. Deciding to walk or bike as you navigate about the region you are visiting encourages you to stay physically fit while providing a unique viewpoint of the area. It is a wonderful way to merge exercise and sightseeing as you leisurely explore the culture, architecture, and ambience of the area. Also look into finding out “Hiking or Running Trails”. Discovering the local trails around you will allow you to get a more planned out physical activity along with taking in the natural beauty. This mix of exercise and exploring benefits your fitness goals as well as your overall travel experience by better connecting you to the destination.

Stay Hydrated and Eat Well:

When you travel, it’s important to keep your own well-being in mind. Part of this involves making careful decisions when it comes to the food and drink you will consume during your time away from home. Bring along some healthy snacks such as fruits, nuts, and granola bars. These nutritious foods can help you avoid some of the not-so-healthy choices you might make because of convenience alone. And, by seeking out healthier options, you will be better able to maintain your energy levels and overall health. Similarly, it’s crucial that you think about your hydration needs as well. Remember, when you fly, dehydration is a challenge you may face. Drinking enough water can help mitigate that challenge as well as help you ease any symptoms of jet lag. Keep a reusable water bottle with you to make access to hydration easier for you to manage. By maintaining adequate hydration, you will find it easier to hit the ground running when you arrive at your destination. You will be able to explore with energy, in short, and do so with peace of mind that the choices you have made about your personal health were truly good ones.

Use Hotel Amenities:

Taking full advantage of the facilities offered by your accommodation can be a major help in keeping active while traveling. If your hotel has a gym, take advantage by venturing into the “Hotel Gym”. Even a short workout can make a big impact on keeping your routine on track. Similarly, if you have the luxury of a pool, be sure that you try a swimming pool workout. Swimming provides a full-body workout that is both cardio and resistance training. Whether you fancy a quick paddle or a more serious swim, the pool will provide a fun and adaptable way to exercise during your vacation. By incorporating these amenities into your routine, you afford yourself the luxury of maintaining your fitness goals but with the support and bonuses of resort or self-catering facilities.

Stretching and Yoga:

Making time for flexibility exercises, such as yoga or stretching, is a key part of maintaining overall well-being while you’re on the go. Adding flexibility exercises to your exercise routine helps to expand your range of motion. Additionally, it helps to ease muscle tightness, offering a refreshing pause from the rigors of traveling. In your hotel room, try simple yoga poses as an effortless way to relax and boost flexibility. A few basic yoga poses, adjustable for tiny spaces, are an effective way to decompress physically and mentally. Whether you execute a fluid sequence or just take time for some breathing and stretching, you can easily work these totally transportable routines into your traveling.

Stay Active Throughout the Day:

Incorporating small but beneficial decisions into your everyday routine adds up for your fitness when you’re on vacation. One habit is to take the stairs whenever possible which propels you to choose a more active route opposed to an elevator. By climbing stairs you activate numerous muscle groups while getting in some cardiovascular health, allowing for an easy form of exercise during your travels. Furthermore, make it a point to walk whenever you can and start browsing the cities you are staying in. Aim to meet a daily step goal to meet for steady movement during your adventure. Whether maneuvering city roads, sightseeing in your hotel, or trad posting through your destinations, walking is a form of fitness and offers a more in-depth opportunity to enjoy your travels site by site. All in all, putting in effort for these minor changes are what make for an active lifestyle, keeping you alert and engaged during your journey.

Consistency is Key:

Traveling and sticking to a solid fitness regimen doesn’t happen by accident. It’s a strategic venture, and scheduling workouts is the cornerstone of the plan. Incorporating workouts in your daily itinerary guarantees they will become a non-negotiable part of your day. If you carve out specific times for exercise, you’re much less likely to neglect your fitness routine or accidentally skip the gym. Additionally, adapting to the environment will address how to be flexible with your workout plans. Since traveling will bring new challenges and a variety of resources, we have to acknowledge that we will not be able to stick to our exact workouts. We have to be ready to adjust based on available facilities, time we have, or unique opportunities we want to take part in at our destination. Being able to adapt will guarantee staying active no matter what, and it’s the only way to ensure sustainability with fitness during travel.

Fitness expert Samir Becic highlights the importance of setting a positive example of nutrition and fitness, especially in the face of America’s persistently rising rates of childhood obesity and type 2 diabetes. “Having good role models is part of the solution to ending the epidemic,” he emphasizes. The men on this list deserve recognition for showcasing their dedication to fitness and nutrition. By continuing to discuss these topics in interviews and promoting a healthy lifestyle on social media, they contribute to the well-being of American youth. Congratulations to all the gentlemen on this list—keep being outstanding role models for your fans!

In collaboration with Samir Becic, HFR has meticulously ranked the fittest male singers by analyzing a wide range of factors. Through interviews, research, and Samir’s two decades of experience in the field, this list celebrates artists who exemplify fitness as a way of life. Their commitment to personal growth serves as an inspiration that extends far beyond their music, leaving a lasting impact on those who look up to them.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Here’s our list of the fittest male singers of 2024 in alphabetical order:

Justin Bieber 

Fitness:

• Bieber exercises five days out of the week for nearly 45 minutes each time.
• He typically does a three-day split: back and tris one day, chest and bis another, and finally legs and shoulders. They target their abs every other workout.
• If Bieber works his back and triceps on a specific day, a combination for their workout may be wide-grip pull ups with a lying triceps extension, wide-grip rows with a cable pushdown, and a dumbbell row with a pushup. They usually do 3 to 4 sets of 8 to 12 reps for each exercise which amounts to around 9 to 12 sets per muscle group per workout, and he says they change exercises about every two to three weeks.

Nutrition:

• Justin is always up for a hefty, all-around morning meal. If he has a gig that night, he needs to get going on the go-juice. His breakfast injects eggs, an avocado, bacon and a slice of gluten-free bread. His avocado is in slices, not mashed or whipped into a guac.
• Although he could splurge on a gluten-free spaghetti sauce, Justin’s real-life lunch is avocado toast.
• One of Justin’s favorite meals is sushi. Justin usually orders a mixture of sushi rolls and sashimi. He once ordered sushi rolls, avocado rolls, and different types of sashimi: salmon, white fish, and tuna. Justin even likes cooked fish. He orders salmon when eating at a restaurant.

Mental Health:

• One thing that appears to be of benefit to Justin Bieber’s mental health is a stress-management technique by the name of “Havening”. It’s used by Justin Bieber’s health coach. She says, “Havening is a psycho sensory technique that actually elevates the feel-good chemicals in your brain on demand. How Justin does this is he rubs his head and his face, but everyone has their own way of self-soothing.”

Jason Derulo

Fitness:

• To maintain his packed routine of rehearsals and shows, the vocalist informed Insider that it’s vital to stay in shape, so he does a combination of cardio and weight-training exercises, including exercises that target his core.
• According to Derulo, his go-to moves for carved abs and an iron core are L-sit pull-ups, weighted sit-ups, and seated rows.
• Even on tour, Derulo aims to get to the gym 5 to 6 days a week. He usually goes for an hour in the morning and 45 minutes in the evening.

Nutrition:

• As far as what he consumes, Derulo said he consumes anywhere from 2,100 to 3,300 calories daily and keeps to a “structured eating plan,” which contains nutritious complete meals such as eggs, meat, and vegetables.
• Derulo also intermittent fasts, skipping breakfast, and having two meals a day.
• Derulo tries to eat a good amount of protein and regularly drinks Treo which tastes great, keeps him hydrated, and limits his sugar intake. 
• Derulo is a co-owner and ambassador for Treo flavored birch waters.
• Jason stocks his fridge in a way so he can’t really mess up his regimen.
• First Derulo will have bone broth with veggies and legumes, and then later he will have grilled salmon or chicken and veggies.
• Starting in 2020, Derulo made famous his “Milli Meals:” excessive dishes and desserts he would cook up and reveal on TikTok anytime his fan count rose a million.
• Jason believes everything can be enjoyed in moderation. His diet sticks to healthy whole foods, he doesn’t like to schedule cheat meals or cheat days. If something calls to him, he’ll just eat it.

Mental Health Practices: 

• In 2012, Derulo broke his neck in an accident during tour rehearsals. He said that could have easily ended his whole career but instead he utilized that recovery time to just work his butt off and ended up making his most successful album.
• Derulo was born into his hive and works with his brother and about four or five of his cousins. One is his tour manager, one is his road manager, one is his stylist, one is his assistant, and one is his co-writer. He explains that it is really rewarding getting to work with his family.

Sam Hunt

Fitness:

• He grew up in an active environment and continues to do so. 
• Prior to his singing days, Hunt played football in high school and eventually as quarterback at the University of Alabama when he entered college. 
• He works out at home and prefers getting active with his friends. 
• He shares, “I’d play football if it was easier to run up a game of football, but it’s a whole lot easier to find a basketball game at a YMCA.”
• Sam Hunt competes in fitness races and also teaches fitness classes to help others reach their goals through personal training. 

Nutrition:

• He is on a diet called the carnivore diet. 
• He often checks his cholesterol levels.
• Sam actually uses some special muscle supplements which give his body a boost.
• Sam Hunt’s favorite food is steak so he eats it pretty often to get his protein intake. 

Mental Health Practices: 

• Being a musician was not part of his initial career plans, but it found its way to his life. He states that “picking up a guitar brought a lot of balance into my life.” 
• Sam Hunts explains that he loves to spend time with his family whenever he can because they bring so much peace and happiness to his life. 
• After Hunt was found guilty of his DUI charge back in 2021, he has cut back majorly from drinking .

Nick Jonas

Fitness: 

• His trainer, Gregg Miele, reveals that Jonas does intense circuit-training – from varied pull ups to overhead presses that all tackle different muscle groups- followed by cardio.
• He consults his doctor throughout his health journey. 
• He has been trying Hot Yoga with his wife and cardio as additional training methods.
• His workout routine consists of Monday and Fridays are push days. Tuesdays and Saturdays are pull dyas, Wednesday and Sundays are leg days while Thursdays are dedicated to cardio or just a simple off day. 

Nutrition: 

• In terms of diet, he consumes lean protein and limits carb intake.
• Recently, Jonas increased the number of calories he consumes, concentrating on protein, which entails eating an omelet, vegetables, fruit, cashew cheese, and turkey for breakfast; later he opts for more lean protein and vegetables.
• Breakfast: 1 egg and 3 egg whites with sauteed spinach and mushrooms. In addition, ½ cups of oatmeal and 1 tablespoon of coconut oil. 
• Lunch: A turkey sandwich which includes 4 ounces sliced turkey, 2 slices of bread, spinach, tomato, mustard, and 2 slices of cheese.
• Afternoon snack: 1 ounce of almonds and 1 cup of baby carrots.
• Dinner: 4 punches of buffalo burger, 1 cup of sweet potatoes, and a side salad with 2 tablespoons of vinaigrette.

Mental Health Practices: 

• Despite initial concerns after being diagnosed with type I diabetes at age 13, Jonas does not let his condition dictate his life. 
• Over the past decade, he has redefined his career and health by being an active role model in the community. 
• Jonas recently launched Beyond Type I, a non-profit organization, that informs new diabetics about the disease and guides them through appropriate lifestyle accommodations. 
• When it comes to personal initiatives, he is very aware of his condition and stays in shape to excel at what he enjoys doing -singing and performing.

Adam Levine

Fitness:

• Levine makes time to workout about 6 days a week no matter what. 
• He approaches exercise in a dynamic way by keeping things fresh and engaging. 
• One of his trainers, Harley Pasternak, reveals that Levine gets bored easily so they often change up the circuit training design and make sure it’s doable even when he’s on tour or does not have access to the gym.
• Additionally, he does yoga to complement his strength training.
• Mondays, Levine focuses on Yoga and strength training. 
• On Tuesdays, Adam does Pilates.
• On Wednesdays Adam does a cardio sculpt.
• Strength training is designated to Thursdays.
• Adam then repeats Yoga and strength training on Fridays.  
• Saturday and Sundays are his stretch and rest days. 

Nutrition:

• Adam is a self-proclaimed half vegan.
• He focuses on eating clean and healthy. 
• He avoids dairy and focuses on staying hydrated throughout the day.
• For breakfast, Adam typically eats egg whites with spinach and greek yogurt along with a cup of coffee.
• For lunch, Levine eats salmon with vegetables and sweet potatoes.
• For dinner, he typically enjoys a whole wheat pasta with vegetables, 
• Adam also takes supplements such as superfood shakes and melatonin to help him sleep. 

Mental Health Practices:

• Levine thinks he’s checked into inpatient and outpatient psychiatric facilities “probably 15 times,” and he admitted that his troubles had taken their toll on his family.
• With a group of caring people around him that includes his college professors, mental health professionals, and his family, particularly Hannah, whom he calls his biggest supporter, Levine has a solid support system.
• Adam explains he feels very lucky to have found yoga. The experience with it is so unique and so personal to each and every individual that he has been sort of hesitant to share what it is to him. This time around, though, he thought he’d put it out there to whoever’s listening.

Bruno Mars

Fitness:

• Bruno’s workout mostly consists of dance moves and a dancing routine for an hour or 2 maybe. He loves to dance so much and he really even has shown his love to dance workouts like Zumba for fitness on his many Twitter’s posts.
• Bruno Mars has a love for abs workout, core workout, too, and often posted in his social media account that he likes to do it too. So he too trains for abs in his daily workout routine.
• Mars likes to lift and train his body four to five days a week. 

Nutrition:

• Bruno Mars’ diet plan includes the consumption of protein, carbs, low-fats, good fats, and other essential nutrients.
• To stay healthy and hydrated, he drinks a lot of water when the sun is out.
• For breakfast Bruno eats either oatmeal with toast or an egg omelet along with bacon and juice.
• Lunch consists of a chicken breast, rice and vegetables.
• Dinner is typically beef steak, salad, vegetables and rice.’
• Snacks consist of almonds, juice and fruits. 

Mental Health Practices:

• Maintaining a balanced diet, getting enough sleep, and avoiding excessive use of substances like alcohol or drugs has contributed to Mars mental well-being.
• Practices like mindfulness and meditation helped Bruno manage stress and promote overall well-being.
• Many people, including Bruno Mars, find benefit in talking to mental health professionals to address and manage their emotions, stress, and other challenges.
• Engaging in creative activities, whether it’s through music is very therapeutic for Bruno Mars

Shawn Mendes

Fitness:

• Mendes focuses most of his workouts on cardio.
• He’s been incorporating cardio into his routine with interval training for either the treadmill, biking, or water rowing. He keeps his pace from 50% to 75%, and he never goes below 50% even when he is tired.
• Mendes goes to the gym in the morning five times a week.
• On Mondays, he focuses on legs and cardio.
• Tuesdays are dedicated to chest and cardio.
• Wednesdays are for back and cardio.
• Thursdays he does shoulders and cardio.
• Fridays are focused on arms and cardio. 

Nutrition:

• Since Mendes is very active, he gets away with eating carbs such as cereal and chocolate chip cookies.
• Mendes enjoys balanced meals such as eggs, chicken, fish, and vegetables.
• His snacks often include fruits and nuts. 
• Mendes typically drinks at least a gallon of water every day. 
• For breakfast he enjoys an omelet, oatmeal and juice.
• For lunch he eats steak, potatoes, and an avocado.
• For dinner, he eats almonds, fish and quinoa.
• Mendes also takes supplements such as multivitamin, liquid minerals, and protein shakes. 

Mental Health Practices: 

• When things become “overwhelming” for Mendes, he shared that he takes the time to recuperate and go into nature, two things that alter his life when he’s having horrible anxiety.
• Mendes retracted himself from his Wonder tour last summer, only one week in, to take care of his mental health.
• Mendes has been in ample therapy, utilized others as his support and set personal limits.

Harry Styles

Fitness:

• Cardiovascular exercises and strength training make up a large part of Harry’s workouts to give him energy and stamina for his many concerts.
• Harry executes two such workouts per session such as a lower-body and upper-body workout breakdown. The routine usually remains two workouts, but it’s changed periodically so Harry doesn’t know what’s coming and his body doesn’t become complacent and challenged.
• To work out his upper-body, he does sets of three for 10 to 15 repetitions, resting 30 seconds between sets. He does different exercises each workout. For example, he does two chest exercises, a back exercise, and two bicep exercises one day and works out with free weights and machines on a different day.
• His lower-body fitness routine consists of three sets, 10-15 reps, and 30 second rests, chosen from exercises such as:  lat pulldown, one-Arm dumbbell rows, cable rows, and bent over row.
• Harry exercises five to six days a week most of the time.
• While he loves hitting the gym for indoor workouts, he’s explained that it’s important for him to also get outdoors and take advantage of nature, to support his healthy lifestyle. 
• Harry has always been an active promoter of meditation and yoga as a form of relieving stress and adding calm to your life.

Nutrition:

• Styles has taken on a vegetarian diet and once in a while, goes as far as six-day liquid cleanses.
• It seems his diet has been a focus for years, and he likes to experiment and see what works.
• He reported drinking black coffee with coconut oil and butter in it. The drink was high in fat, so he wasn’t hungry.

Mental Health Practices: 

• Harry Styles prioritizes mental health and well-being through daily meditation, therapy, and mindfulness techniques.
• Self-care is critical for him both physically and mentally, particularly while on tour, and he takes this very seriously. This includes getting sufficient sleep and also getting IV injections of nutrients
• For overall well-being, he includes into his daily routine exercise, relaxation, and a primarily plant-based diet.

Justin Timberlake

Fitness: 

• In a 2011 Playboy interview, Timberlake shares that if given the choice, he’d choose to be more toned than muscular. A review of his physique over the years demonstrates that he is a testament of this preference. 
• He stays active by hitting the gym and dancing, which is his long-time passion since his early singing days. 
• Going outdoors to snowboard and/or play basketball are only some of the few things he enjoys doing. 
• As the husband of Jessica Biel, who we ranked as one of America’s fittest actresses, they are usually photographed spending time exercising together. They utilize the outdoors by going on jogs and bringing their dogs along on hikes. 
• While he doesn’t workout every single day, Timberlake aims to complete 5 exercise days throughout the week.

Nutrition: 

• He diets accordingly, but never to the extreme. 
• One of the things he’s omitted from his diet is high-carb beer, which provides unnecessary calories. 
• On being successful in terms of health and career, Timberlake says, “I’ve done well, but the reason is pretty simple: I’ve worked my a** off. Anything I’ve done well has taken many, many hours of preparation.” His dedication and perseverance have certainly paid off.

Mental Health Practices:

• Fortunately, despite facing challenges with his OCD and ADD, Timberlake claims that he nonetheless loves performing for his fans. So while he must deal with it, he does not let it prevent him from living.
• Timberlake has used his platform to spread awareness of OCD and ADD disorders to spread light on the situation and showcasing the strength of the human spirit.
• Music and laughter have always helped Justin cope with his disabilities.
• His family has always supported and encouraged Justin throughout his life which has helped him throughout his mental health journey.

Usher 

Fitness:

• He stretches for 10 minutes before and after every workout 
• Usher enjoys endurance cardio such as biking and swimming. 
• He uses a combination of Pilates, yoga, and massage to prepare his body for his dance moves.
• For speed and agility, he practices boxing and break dancing; for strength and endurance, he lifts weights and goes running.
• He developed a pattern in which he alternated between running, swimming, and cycling, the treasured “three per day,” and included a fourth portion, sparring with boxers such as Leonard at the boxing club.

Nutrition:

• Usher maintains his diet by having 5-6 portioned meals per day and indulging in moderation. 
• The five to six small meals Usher used to eat a day often included fish, blueberries and pistachios.
• Usher banished carbs by adopting Dr. Gundry’s “Matrix” diet, which demands a very careful and specific eating routine.
• Usher hired Chef Shay to prepare and cook his meals throughout the day.

Mental Health Practices: 

• ​​Usher elevates his devotion to mental health by bookending his weeks with his therapist, and maintaining a daily meditation practice.
• Consistently repeating affirmations in front of a mirror boots Usher’s confidence before he takes the stage. Repeating affirmations to yourself in front of a mirror is a simple way to ward off imposter syndrome, says Dora Kamau, a mindfulness and meditation teacher at Headspace. The practice involves “looking at the evidence, looking at the impact” you’ve made, and telling yourself that you’re in the position you’re in for a reason.
• Usher makes exercising a priority and eats a healthy diet and puts in his time with his partner of four years and his four children as motivation.

We all enjoy indulging sometimes, but when we are aiming at living healthy lifestyles, fatty and high caloric foods should be kept at a minimum. This is why Health Fitness Revolution found healthy alternatives that taste just as good as their unhealthy counterparts! Here are 10 Simple and Healthy Food Substitutes to use in your cooking:

•  Greek Yogurt Instead of Sour Cream: Almost any recipe that calls for sour cream can be made with Greek yogurt instead. Sour cream adds a shot of saturated fat to otherwise heart-healthy meals. To cut out that excess fat without sacrificing taste or texture, swap the sour cream with no-fat Greek yogurt—one of the world’s healthiest foods.

• Popcorn Instead of Chips: Popcorn has 93% less saturated fat than chips and more than three times the fiber.

• Quinoa Instead of Rice: Quinoa is a South American seed that serves as a tasty and healthful stand-in for rice or couscous. One cup of cooked quinoa has 15% fewer carbohydrates and 60% more protein than a comparable amount of brown rice; because it also has 25% more fiber, it can help lower blood cholesterol.

• Coconut water Instead of Energy Drinks: Coconut water has 65% less sugar, has potassium, magnesium, and natural electrolytes!

• Ground Turkey Instead of Ground Beef: Red meat is a source of both saturated fat and dietary cholesterol — two of the main sources of blood cholesterol. Ground turkey contains half the saturated fat of 85% lean ground beef, and it can be substituted easily for beef in most recipes.

• Olive Oil Spread Instead of Butter: One tablespoon of butter contains more than 7 grams of saturated fat—that’s more than a third of the recommended daily value.  Vegetable fat is healthier for the body in general.

• Vinegar and Lemon Juice Instead of Salad Dressing: As everyone knows by now, drenching a salad in high-fat salad dressing is like smoking cigarettes while jogging: It totally defeats the purpose. A low-fat alternative for lower cholesterol is drizzling your salad with balsamic vinegar and lemon juice.

• Edamame and Nuts Instead of Cheese and Crackers:  as a snack, skip the crackers and cheese, which are sky-high in saturated fat. Instead, put out some almonds, which have been shown to lower LDL, and edamame, the boiled baby soybeans that are low in saturated fat and one cup contains about 25 grams of soy protein.

• Red Wine Instead of Cocktails: Switch to red wine; it has about a tenth of the carbohydrates of a margarita, and you’ll also get antioxidants such as flavonoids that are believed to lower LDL and boost HDL. Given the risks of alcohol, however, the American Heart Association recommends that you limit your daily intake to two glasses (for men) or one glass (for women).

• Walnuts Instead of Croutons:  Carbohydrates can cause high levels of bad cholesterol. For a healthier salad, replace your carbo-laden croutons with walnuts, which are high in polyunsaturated fat — which lowers bad cholesterol and boosts good cholesterol.
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Here are Samir Becic’s and Health Fitness Revolution‘s Top 10 Foods for Healthy Skin:

• Dark Chocolate:  Cocoa hydrates your skin, making it firmer and more supple. We recommend 70% cocoa dark chocolate as it contains high levels of flavonols, a potent type of antioxidant. A couple of squares a day should be enough to improve luminosity. Also, if applied topically, the caffeine in chocolate may temporarily reduce skin puffiness!  To read more health benefits of dark chocolate, read our article here.

• Berries:  Berries have a very high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, berries weighed in with the highest “total antioxidant capacity” of any food. The benefits of these foods for healthy skin are plentiful.
• Greek Yogurt:  It contains about twice as much protein as regular yogurt, and the protein you get from eating dairy helps skin become firmer, so it’s more resistant to lines.
• Kidney Beans:  Are known to zap zits!  They’re high in zinc, and studies indicate a correlation between blemishes and low zinc levels.
• Soy (beans, and milk):  Soy contains minerals and proteins that have been shown to reduce hyperpigmentation.  Drinking soy milk in your latte and eating edamame can even out skin tone.
• Steel-cut oats:  Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. Also, it takes longer to break down in your body, which helps keep your blood sugar stable. This is important because studies found that spiked blood sugar elevates your body’s level of androgens, hormones that can contribute to wrinkles.  Oats are also great for healing the body.

• Pomegranate:  They’re packed with polyphenol antioxidants which fight free radicals and regulate skin’s blood flow, giving it rosiness. Applied topically, they can reduce lines and moisturize.
• Sunflower Seeds:  Eat a handful daily because they are loaded with vitamin E, which keeps your skin supple by protecting its top layers from the sun. Apply topically to heels and lips to stay moisturized.

• Walnuts and Flax Seeds:  Walnuts contain omega-3 essential fatty acids, which can improve skin’s elasticity. The nuts are also loaded with copper, a mineral that boosts collagen production. To read more health benefits of Omega-3 fatty acids, read our article here.
• Peppers (red, green, and yellow!): Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes. Also, studies found that carotenoids, the antioxidants in yellow and orange veggies, can decrease skin’s sensitivity to the sun.

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Apples

Apples are packed with something called ‘polyphenols’, a plant-based compound that helps with infections, inflammation, and cardiovascular diseases. The National Foundation for Cancer Research has found that apples are found to help prevent certain types of cancer including lung, bowel, mouth, digestive, and breast tumors. The presence of vitamin C and its antioxidants help build a strong immune system and fight cancerous cell growth.

Quinoa

Quinoa is a great choice of whole grain that isn’t over-processed like white rice. Quinoa even contains the phenolic substances quercetin, genistein, and kaempferol which help reduce the reproduction of cells. This means, that if there are cancer cells present, the rate of proliferation is lessened.

Tofu

Made from soy, tofu contains a component called ‘isoflavones’. These are phytoestrogens, a compound that is similar to the female hormone estrogen. The American Cancer Society states that soy-rich foods can even help reduce the chance of breast cancer, especially in Asian women.

Walnuts

Research has found that the consumption of nuts has reduced the risk of cancer, especially walnuts. This is due to the substance ‘pedunculagin’, which the body then metabolizes to become ‘urolithins’. These bind to estrogen receptors that in turn, reduce the risk of breast cancer. In a study done on mice, the ones that received walnuts and walnut oil had more cancer-suppressing genes than those who didn’t.

Skim milk

While many people speculate that dairy can cause cancer, there is no conclusive evidence about it. However, MD Anderson suggests opting for milk that are lower in saturated fat to help reduce the chance of developing cancer. The Cancer Council states that there is a probability that skim milk can decrease the chance of bowel and bladder cancer, but more research is still needed.

Virgin olive oil

Vegetable oils are going to be better health options as opposed to other cooking oils such as butter. A study done at Hunter College found that extra-virgin olive oil killed cancer cells while not harming normal cells. This can be due to the fact that some olive oils are full of oleocanthal, the phenolic compound found within virgin olive oil.

Berries

MD Anderson states that any colorful fruit or vegetable is an easy way to get your body healthy and fight off the possibility of cancer. Frozen and canned berries are just as good as fresh! Since berries of all kinds are full of vitamins, minerals, and antioxidants, they are great ways to get your body healthy. A study found that blackberries contained anthocyanin, a substance that reduced the chance of colon cancer. Another study found that blueberries reduced the chance of breast cancer tumors due to its anti-inflammatory components.

Fish

Fish, especially those high in fats such as salmon are rich in omega-3 fatty acids, vitamin B, and potassium. MD Anderson suggests that lean animal protein is a great way to fight off the risk of cancer. A study found that those who had diets high in fish had a 53% lower risk for colorectal cancer. Those who ingested fish oil had a lower risk of prostate cancer. Even fish oil supplements 4 times a week were found to be 63% less likely to develop colon cancer. 

Carrots

Carrots are jam-packed with essential nutrients our bodies need to perform at its best. Vitamin K, A, and its antioxidants help our bodies work healthily. Beta-carotene, the substance that gives carrots their orange tinge, was found to reduce the risk of breast and prostate cancer. There was even a reduction by 26% found of developing stomach cancer thanks to carrot consumption!

Edamame

Being a legume that is high in fiber, edamame can help reduce the risk of cancer. In fact, those who had a healthy amount of fiber in their diets were 20% less likely to develop breast cancer. An analysis of studies found that the consumption of legumes reduced the risk of colorectal cancer.

Different vitamin forms have differing levels of bioavailability which refers to how much of that particular nutrient is absorbed and utilized in the body. This is important because it allows us to get as much out of our supplements as possible.

Supplements are a great way to fill nutrition gaps that cannot be met through food but it is important to realize that just because a supplement claims to provide a specific amount of a particular nutrient does not mean it will all be absorbed. We have compiled together the ultimate list of the most bioavailable forms of each vitamin to hopefully make it easier for you to pick out the best supplement! This post contains affiliate links.

Fat Soluble Vitamins 

Vitamins A, D, E, and K are all fat soluble vitamins and therefore, can be toxic to the body if they are overconsumed and stored in excess. If a diet is well balanced, then it is unlikely that these vitamins will need to be supplemented. However, if supplementation is desired or needed, it is important to understand which form of the vitamin will be most bioavailable for meeting nutritional needs. To make it easier for you, we have bolded what to look for on the nutrition label when shopping for supplements. 

• Vitamin A – Vitamin A helps maintain healthy skin, good eyesight, and functions in reproductive and immune health. There are two forms of vitamin A: the preformed vitamin A called retinol (or retinyl esters) which is found in animal products and the provitamin A called carotene which is found in foods of plant origin. Preformed vitamin A is the most bioavailable form because it is already in the preferred form that the body likes to absorb whereas carotenoids must undergo an extra conversion step to be absorbed. Look on the supplement nutrition label for preformed vitamin A, retinyl acetate, and retinyl palmitate. 

• Vitamin D – Known as the sunshine vitamin, vitamin D is highly important for strong bones and the immune system. Vitamin D has 2 forms: Vitamin D2 (ergocalciferol) which is present in plants and D3 (cholecalciferol) which can be obtained from animal products or sun exposure. While both forms of vitamin D are absorbed equally in the body, studies have shown that Vitamin D3 is more effective at increasing the vitamin D levels in the blood and may be the preferred form of supplementation. Few foods naturally contain vitamin D and supplementation may be advised, especially if sun exposure is not achieved regularly. Look on the supplement nutrition label for vitamin D3, cholecalciferol. 

• Vitamin E – Vitamin E is an antioxidant that helps boost immunity, widen blood vessels to prevent clotting, and improve brain and heart health. There are eight forms of vitamin E but only one is recognized as being biologically active in the human body which is known as alpha-tocopherol. However, recent evidence suggests that gamma-tocopherol is more effective at increasing the anti-inflammatory properties of vitamin E supplements than simply alpha-tocopherol alone. If vitamin E supplementation is desired, look for a mixed tocopherol supplement that may list alpha and gamma tocopherols on the nutrition label.

• Vitamin K – Vitamin K is required for proper blood clotting and healthy bones. This vitamin has three primary forms: K1 (phylloquinone), K2 (menaquinone), and K3 (dihydrophylloquinone). Of the three forms, MK-7 vitamin K2 has been shown to be the most bioavailable form of vitamin K because it is accessible for a longer period of time in the body’s circulation allowing for increased absorption. The K2 form of vitamin K has been linked to decreased risk of chronic diseases and can be consumed in dairy products, meats, and fermented foods. For supplementation, look on the nutrition label for vitamin K2 and menaquinone-7 or MK-7. 

Water-Soluble Vitamins

Vitamin C and the B vitamins are categorized as water soluble and are readily eliminated from the body. These vitamins must be frequently replenished through diet or supplementation and will rarely accumulate to toxic levels in the body. Check out our list of the most bioavailable forms of each water soluble vitamin!

• Vitamin C – Vitamin C is one of the most popular supplements because of the widespread belief in its immune boosting and anti-aging powers. Vitamin C is most commonly found as ascorbic acid in supplements. Some vitamin C supplements are paired with bioflavonoids, plant chemicals, to mirror the natural makeup of vitamin C in fruits and vegetables and potentially increase the absorption of vitamin C in the body. When choosing a vitamin C supplement look on the nutrition label for a complete C complex of ascorbic acid, bioflavonoids that contain hesperidin and rutin, and rose hips or acerola cherry which provide additional vitamin C and enzymes for better absorption. 

• Vitamin B1 (Thiamin) – Thiamin is known as the “morale vitamin” for its highly important role in producing energy for the body, stimulating the brain, and improving mental attitudes. It should be noted that all B vitamins are more effective when taken together in a B-complex supplement. However, there is an additional form of thiamin that is fat-soluble and more bioavailable known as benfotiamine which is actually transformed into thiamin once ingested into the body. Look on the nutrition label for benfotiamine or a complete B-complex supplement. 

• Vitamin B2 (Riboflavin) – Riboflavin is another extremely important B vitamin for the proper growth and functioning of the cells in the body. Riboflavin, like all other B vitamins, is also best taken in a complete B-complex supplement form and may be labeled as simply riboflavin or riboflavin 5-phosphate on the nutrition label. Although there is no proven bioavailability difference between the two forms, some believe that riboflavin 5-phosphate may be more bioavailable since it is already in the active form that the body needs. 

• Vitamin B3 (Niacin) – Niacin, another B vitamin involved in the growth and production of energy in cells, is specifically known for reducing cholesterol levels. There are three forms of niacin that may be found in supplements: nicotinic acid, nicotinamide (niacinamide), and nicotinamide riboside. Nicotinic acid is known for causing a red flush on the face while nicotinamide does not, and is therefore, the preferred form of supplementation. Nicotinamide riboside has been shown to increase the levels of the essential niacin-containing energy molecule in the body far better than either of the two other niacin forms. If niacin is supplemented alone, then look for nicotinamide riboside on the nutrition label, and if it is supplemented in a complete B-complex vitamin, look for nicotinamide (or niacinamide). 

• Vitamin B5 (Pantothenic Acid) – Panthothenic acid is rarely deficient in America since it is in most foods, but it is part of most complete B-complex supplements as calcium pantothenate as adding the mineral helps with shelf stability. Pantothenic acid is also available in the form of pantethine which has been shown to lower cholesterol while the calcium pantothenate form does not. 

• Vitamin B6 – Vitamin B6 is important for normal brain and immune function and is also unlikely to be deficient in Americans as this vitamin is present in a variety of foods. There are two common supplement forms of vitamin B6: pyridoxine which is present in most complete B-complex supplements and pyridoxal 5-phosphate which is the active form of vitamin B6 in the body. Both forms show similar bioavailability. To prevent deficiency in other B vitamins, make sure B1 and B2 are in equal amounts to B6 in a B-complex supplement. 

• Folate – Folate is a B vitamin that is absolutely essential during pregnancy for normal development of the fetus as well as throughout the lifespan for red blood cell production. Interestingly, the supplemental form of folate known as folic acid, is more bioavailable than the folate present in foods. Folate is considered most bioavailable in the form of 5-methyltetrahydrofolate (5-THF) because it can be absorbed despite metabolic disorders or pH changes in the stomach. 

• Vitamin B12 – Vitamin B12 is one of the most commonly deficient nutrients due to age, diet, and certain medical conditions. There are four vitamin B12 supplement forms but it has been shown that methylcobalamin and adenosylcobalamin work best together as the most bioavailable form of this vitamin. A sublingual tablet in which the vitamin directly enters the bloodstream is recommended as vitamin B12 does not absorb well in the stomach. 

• Biotin – Finally, the last member of the B vitamin family, biotin. Biotin is great for maintaining the health of hair, skin, and nails and because of this, it is often seen in multivitamin supplements. Biotin is simply found in its free form and is 100% absorbed when taken orally. It should be noted that biotin works best when combined with vitamins B2, B6, niacin, and A. 

Peanuts:

Peanuts rank number one on this list because they are the highest in protein and minerals including magnesium, copper, potassium, niacin, and vitamin E. Magnesium is significant because it stimulates bone growth and lowers blood pressure. Ingesting foods containing copper keeps nerves healthy and helps in the production of red blood cells. Peanuts also provide energy and promote heart health since they are rich in amino acids and contain a lot of protein per serving. Including peanuts into your diet regularly may lower your chances of having a stroke since they reduce susceptibility to vascular damage by increasing production of the vasodilator hormone, nitric oxide. Click on the picture to see them on Amazon!

Almonds:

Almonds are high in protein (containing 6 grams of protein per 1 oz serving), dietary fiber, calcium, and riboflavin, which are beneficial in the production of blood. Almonds contain a lot of healthy fatty acids that are a good source of antioxidants and help protect your body from oxidative stress. Almonds are also high in vitamin E, which helps protect your cell membranes from damage. The daily recommended intake for magnesium is 310-420 mg, and two ounces of almonds provides half of that amount with 150 mg.

Cashews:

Cashews are high in antioxidants, vitamins E, K, B6, and minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, a mineral that works with vitamin E to protect cell membranes from oxidative damage.

They contain 23% of the recommended amount of magnesium which can relieve migraines, increase cognitive ability, and also prevent cardiovascular diseases such as heart disorders and heart attacks. You can click the link to see cashews on Amazon!

Brazil Nuts:

Brazil nuts are gluten free and can be found in abundance in the Amazon forest. The Brazil nut tree grows best in non-flooding areas in the moist lowland of Bolivia, Brazil, Colombia, Venezuela, and Ecuador. A 1 oz serving provides 14 grams of protein, and they are a rich source of essential nutrients such as selenium, copper, and thiamine..

Pistachios:

Eating pistachios can help regulate diabetes, hydrate your skin, decrease LDL cholesterol, and increase iron absorption. Pistachios are also high in copper, fiber, vitamin B6, and antioxidants. The fat content in pistachios is the lowest compared to other tree nuts, but they contain the highest amount of phosphorus when compared to cashews and almonds. Pistachios also contain the highest amount of potassium out of other tree nuts.

Walnuts:

One serving of walnuts (¼ of a cup) is full of omega-3 fats! They are high in potassium, calcium, and magnesium which are all great for those suffering of anemia, who may be lacking iron in their diets. Regular addition of walnuts to your diet will improve heart health, provide antioxidant, and anti-inflammatory benefits. Consuming walnuts will also protect against metabolic syndrome and may decrease the risk of excessive blood clotting. See more walnuts on Amazon by clicking the picture.

Pine Nuts:

Consuming pine nuts regularly will boost your energy and can also suppress appetite. Pine nuts can reduce risk of getting heart disease and are also high in protein and minerals such as magnesium and iron. Research has suggested that incorporating pine nuts into your diet will contribute to healthy vision.

Palm Nuts:

Palm nuts have a high nutritional value and contain many essential minerals like zinc, B vitamins, phosphorus, and healthy mono-unsaturated fats. Palm nuts provide a great amount of folate, vitamin E, and potassium, which are good for lowering blood pressure while maintaining proper fluid balance and muscle function.

Macadamia Nuts:

Macadamia nuts are a good source of minerals and are rich in protein, antioxidants, dietary fiber, and contain no cholesterol. They are native to East Coast rainforests in Eastern Australia and can also be found in tropical or subtropical regions like the Hawaiian Islands and Middle Americas. Macadamia nuts are a hefty source of monounsaturated fatty acids, and can also maintain fat content levels present in blood, thus offering protection from strokes and coronary artery disease. Check out these macadamia nuts on Amazon by clicking on the picture!

Pecans:

The health benefits of pecans include being a good source of unsaturated fat, and harboring vitamins and minerals such as vitamins A, B, and E. Regular addition of pecans to your diet can also lower cholesterol and provide a great source of energy, folate, niacin, and carotene B, which is a precursor of vitamin A. Including pecan nuts in your diet helps decrease total cholesterol as well as LDL cholesterol, and also increases HDL which is considered “good” cholesterol.

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

Reduced risk of heart disease

In John Hopkins Medicine, it was stated that consuming alcohol can lead to high blood pressure, heart failure or stroke, and there is even a condition called cardiomyopathy, where you can make your heart weaker by literally drinking it away. But of course, the complications can be increased if you aren’t eating enough nutrients and regularly exercising. To reduce the risk of attaining heart diseases, Top 10 Tips for Healthy Heart offers positive lifestyle habits that include limiting alcohol usage, having a healthy eating plan, and maintaining physical activity. 

Reduced risk of cancer

Alcohol is a carcinogen. The CDC (Center for Disease Control and Prevention) states that any type of alcohol, and regardless of the amount consumed, can increase your chances of getting cancer in your esophagus, mouth, and for females, their breasts. Alcohol becomes an acetaldehyde when we consume it, which is a chemical that damages our DNA. When our DNA is damaged, it stops the cells from repairing any damages. Make sure to include antioxidants into your diet, like vitamins A, C, E, as they are linked to aiding in the prevention of cancer and can help repair cell damage.

Prolonged life

CNN stated more than 350 grams of alcohol per week can shorten a person’s lifespan by 4 to 5 years, 200 to 350 grams per week can shorten it by 1 to 2 years, and that drinking as little as 100 grams per week (7 drinks) can shorten someone’s life by 6 months. For us to live long and healthy lives, we need to maintain healthy lifestyles. To do so, eating foods rich in vitamins and nutrients, staying hydrated, engaging in regular physical activity, and limiting alcohol consumption can help elongate our lives.

Weight loss

Alcohol induces cravings and slows down your metabolism. This will increase the amount of food you consume and pack on extra calories. Not only that, but your liver starts to use alcohol as a  source of energy and all the extra energy that did not get burned becomes stored as fat. Instead of drinking alcohol, you can try and sub in kombucha, which contains acetic acid to reduce hunger, bloating, and stopping your body from turning good into fat. Kombucha also boosts your energy levels and reduces inflammation, especially after heavily or binge drinking alcohol.

Better memory

In Alcohol Rehab Guide, it’s been explained that alcohol decelerates signals being sent from neuron to neuron. The hippocampus part of your brain becomes damaged, causing short-term memory loss and the loss of brain cells. As this continues, permanent damage to your brain can occur, which may make it complicated to retain new memories. If you’ve been drinking a lot and you think some damage has been done to your brain, here are some ways to improve your brain health. Some of these ways include working out, which stimulates growth factors that help your brain cells survive and stay healthy, and exploring, which stimulate your brain with new information. 

Hydration

Compared to other liquids, alcohol flushes fluids from your body at a quicker rate. This is what causes dehydration and leads to hangovers, which have symptoms of weakness, vomiting, mood disturbances, and more. Not only that, but your muscles can become stiff or cramped, and your kidneys and liver can become damaged. Always keep hydrated and drink plenty of water. This article, Flushed Away: The Urinary System, explains the basic anatomy of the urinary system, elaborates on why alcohol makes you go to the restroom more frequently, and how drinking water can help.

Improved skin

Since the alcohol dehydrates your body, hormone levels and oxidative stress change, which can cause acne. Also, as stated in Insider, “It dehydrates the skin and will cause your wrinkles and pores to be more visible.” Inflammation can even occur, making your skin look puffy and swollen! To let our skin heal, coconut oil and egg yolk are some examples of some food that balance out hormones and decrease oxidative stress to give us back that healthy, glowing skin.

Increased quality of sleep

According to the Sleep Foundation, alcohol can hinder your circadian rhythm, which is what helps us time our sleep and how we wake up. When your circadian rhythm is impaired, your REM sleep can be affected too, making it complicated for your body to get any rest and relaxation. Try eating some oatmeal or drinking chamomile tea to help you sleep due to alcohol. Oatmeal is rich in melatonin and chamomile tea reduces anxiety, which is often caused or enhanced by consuming alcohol.

Better mental health

Consuming alcohol can contribute to mood disturbances like anxiety, depression, and aggression. This is because it causes an imbalance in our brain’s chemicals. When we consume alcohol, more dopamine and serotonin are released, but as we continue to keep drinking, a dysregulation occurs, making the negative feelings feel way worse when we are sober. A few ways to improve your mental health after drinking alcohol are talking to someone, working out, and self care. Talking to someone can help you release stress, working out can help increase your energy, which can also boost your mood, and doing some self-care can help you with getting to know yourself better and giving yourself what you need to be happy.

Overall better physical health

Cutting down on alcohol can improve your immune system. One way is that it can improve your oral health, making you less prone to oral complications like gum diseases and oral cancer. Another way is, since alcohol actually weakens your immune system, you can be better protected from colds, flus, viruses, and infections.

Compared to the small amount of benefits one alcoholic drink a day can give people, there are far too many negative side effects that outweigh it. Even a small amount of alcohol can cause short-term negative effects that can later become long-term negative complications. The damage goes to your brain, your heart, your physical health, and your mental health, making it hard to live a longer and healthy life. Of course, not everyone can quit drinking alcohol right away, but cutting it down little by little and adopting a few healthy lifestyles is just enough to help improve anyone’s health!

Reduces cholesterol: In one animal study wheatgrass has shown to reduce blood cholesterol in rats. This means that it’s highly likely that including wheatgrass in your diet can reduce your levels of cholesterol in your bloodstream.

May help slow down the aging process: Due to the high chlorophyll content which contains high amounts of superoxide dismustase and enzymes that break down superoxide radicals, the symptoms and physical changes of aging are reduced.

Aids in blood sugar regulation: Wheatgrass has been shown to significantly reduce blood sugar levels in the bloodstream in a study conducted on rats because of its incredibly high amount of chlorophyll.

Alleviates inflammation: In a study published in the Inflammation Journal chlorophyll has been shown to inhibit the inflammatory response.

Help promotes weight loss: Due to its high thylakoid content wheatgrass aids in weight loss and hunger management. Healthline wrote about the ways that wheatgrass can help promote weight loss in more detail.

Easy to incorporate in your diet: Wheatgrass is versatile and easy to incorporate into your diet because it comes in many different forms. You can purchase wheatgrass in its juice, powdered, or natural form so you can keep it on hand and use however is most convenient for you.

Can be used to treat constipation or other digestive issues: The high level of magnesium in wheatgrass can naturally treat these issues.

Wheatgrass is a nutritionally complete food: Wheatgrass contains the full spectrum of vitamins and minerals that are necessary for good health.

High in nutrients and antioxidants: On top of being nutritionally complete, wheatgrass also contains a large amount of nutrients and antioxidants, which helps to make you feel better.

Wheatgrass is a great natural remedy to have on hand: It has been reported that juiced wheatgrass can help treat sinus infections, colds, neutralize toxins in the body, purifies the liver, and has antimicrobial properties.

But, even if this year is different, it doesn’t mean that we can’t still have fun! One of the best parts of the holiday season is all of the fun, festive holiday drinks! Even if you’re someone that doesn’t enjoy an alcoholic beverage, a mocktail is still a great way to get yourself into the holiday spirit! While one of the traditional things about the holidays is the high-calorie meals and snacks, one place we can cut the calories but keep the fun is the drinks! We don’t expect you to go without any holiday merriment, but there are things you can do to make it a bit healthier.

Here are 10 really great alcoholic and non-alcoholic drink recipes to wow your family with this holiday season! 

Holiday Moscow Mule

Moscow Mules are an incredibly refreshing and easy drink to make and serve to your guests. It utilizes vodka, spicy ginger beer, and lime juice and is often garnished with lime wedges or mint leaves. While this might sound low-calorie already, the ginger beer is where the majority of the calories stem from. Getting any regular brand of ginger beer can lead to an excessive amount of artificial sweeteners, which in turn can cause the overall calories of the drink to skyrocket. This really great and easy recipe from “Get Healthy U” shows you exactly how to pick out ginger beers with natural sweeteners as well as how to add a cute holiday twist to your Moscow Mules; all while keeping each drink at 129 calories! 

Pear And Sage Sparkler

Many people don’t consider pears when thinking of holiday flavors, however, pears are incredibly popular during the colder months and would make a great addition to any dessert or drink! Much like with this sparkler! This particular recipe can be alcoholic or non-alcoholic and still taste amazing and be a showstopper during your holiday party! A food blogger by the name of “Honest Kitchen” has concocted a recipe for a 178-calorie version of this beverage and it sounds amazing! It’s a great drink for the whole family!

Espresso Martini

You can never go wrong with a coffee-flavored beverage at any party, however, mixing coffee and alcohol is a hard thing to master! But, also making it low-calorie? Well, my interest has peaked! “Picklee” and lifestyle blog has shared their absolute favorite Skinny Espresso Martini recipe and it’s super simple but incredibly delicious as well! Each serving is only 145 calories, but you can definitely lower it by getting alcohol that is low in sugars! 

Cranberry Mojito

Cranberries are definitely the crowned jewel of all the holiday fruits when it comes to drinks! The tart yet sweet taste that bursts on your tongue when you bite into one is a great compliment to any dish that you make! That’s why there’s no surprise that there’s a drink on this list that incorporates cranberries. Mojitos much like Moscow Mules, is a refreshing drink that incorporates white rum, sugar, lime juice, soda water, and mint. And while it is usually a summer drink, it can also be a great and refreshing drink for the holidays as well! This 128-calorie recipe by “Get Healthy U” incorporates a natural sweetener alternative to the sugar that is usually used when making a Mojito. Making this simple switch can drastically lower the calorie content, but still allow you to enjoy that classic Mojito taste that you love and enjoy!

Eggnog

Whether you enjoy a more adult version of this drink, or you enjoy it on it’s own, eggnog makes for one of the most perfect cold weather drinks. There are a few ways to make this drink healthier. One way is to cut out all of the refined sugars from the condensed milk and the heavy cream, and substitute those ingredients for maple syrup. In this recipe by “Super Healthy Kids”, they have done just that! Another option is to do a non-dairy option! By choosing a rich and creamy plant-milk option, you’re able to cut out the other extra refined sugars in the recipe by “A Sweet Pea Chef”! Plus this recipe also substitutes honey for the sugar! It’s a win-win! You still get that rich creamy flavor that you love, without the guilt from all the extra calories! 

Grinch Punch

When you think of a super cute holiday-themed drink, most people don’t automatically think of the Grinch. However, its iconicity over the past decade as one of the most watched holiday films of all time, could lend to its popularity in the drinks department as well! This punch gets its name from the vibrant green color that it gets from the sherbert that is used in it. However, while there are ways to make this drink more adult-friendly, if you’re looking to wow the kids this holiday, this is also a great drink to do so with! Just make sure that you omit the alcohol while making the drink for the kids! This recipe by “Get Healthy U” is only 171 calories (with alcohol) and is extremely easy and fun to make! 

Rosemary Gin Fizz

A gin and fizz is another incredibly classic and easy drink to make that requires little work! It only requires gin and a sparkling water of some sort to make the drink! You can always add any other flavors that you would like to, however, to make this holiday version, vegetarian and wholefoods blog “Cookie+Kate” has made this incredibly easy recipe and incorporated rosemary, lemon juice, and honey for added sweetness. 

Apple Spiced Mimosas

Apple is another classic holiday/colder month fruit and it goes great with any blend of spices such as cinnamon and nutmeg. This mimosa recipe uses apple juice instead of orange juice as a mix for your champagne! It also incorporates sweetener alternatives such as coconut sugar to create a super cute sugar rim for your champagne flutes! 

Kombucha Cosmopolitan

While I’m sure the last thing you were expecting when drinking alcohol was kombucha, it can actually be a great mix for an alcoholic beverage! The natural tang and fizz from the fermentation makes for the perfect mixture for a cosmopolitan. Instead of using a sugary mixer, consider using a flavored kombucha that is already incredibly low in sugar and super high in probiotics! This can be a great drink for soothing the tummy and getting you ready for the big meal that you’re about to have! This recipe by “Get Healthy U” is super easy to make and incorporates some great ingredients that can help you to feel better but still have fun! 

Healthier Hot Chocolate

Finally, for the most iconic holiday drink of the season; a nice steaming cup of hot chocolate. But not just any hot chocolate, a low-calorie version that can be mixed with your favorite choice of alcohol! While the recipe provided by “Get Healthy U” is definitely aimed towards those that want to make the drink more adult friendly, you can easily save the calories and allow for it to be more wholesome and appropriate for the whole family without adding the alcohol! An added plus with this recipe is that it is completely dairy free and utilizes honey as a wholesome sweetener alternative to conventional sugar!

Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

1. UTI Prevention

Whether consumed as whole fruits or as juice, cranberries can help reduce the risk of contracting urinary tract infections (UTIs). Cranberries contain proanthocyanidins, which prevent bacteria from adhering to the urinary tract walls, thereby reducing the likelihood of infection. It’s important to note that while cranberry juice can help prevent UTIs, it is not a cure for an existing infection. Consistent consumption of cranberries supports overall urinary tract health, and several studies have demonstrated that cranberries can effectively reduce the incidence of UTIs.

2. Improved Heart Health

Consuming cranberries regularly can significantly protect the heart against various forms of disease. Cranberries contribute to heart health by lowering blood pressure and cholesterol levels. They also help repair any damage to the blood vessel lining by reducing harmful compounds. Cranberries are rich in polyphenols, which have been shown to reduce the risk of cardiovascular diseases. Several studies support the cardiovascular benefits of cranberries, highlighting their role in promoting overall heart health.

3. Help Boost Immune System

Cranberries are rich in vitamins C and E, which play a crucial role in boosting the immune system by increasing the production of white blood cells. These cells are vital for protecting the body against infections and diseases. Consuming cranberries helps promote a healthy gut and prevents persistent illnesses. The compounds found in cranberries are similar to those in other plants that help regulate and strengthen the immune system. Incorporating cranberries into your diet is an excellent way to maintain a robust and healthy immune system.

4. Helps Reduce Inflammation

The phytochemicals in cranberries are effective in lowering inflammation, thereby reducing the risk of chronic diseases such as arthritis. Cranberries also contain antioxidants that help reduce inflammation in the body and support overall health and well-being. Their anti-inflammatory properties play a crucial role in preventing chronic illnesses. For instance, individuals with arthritis may benefit from drinking cranberry juice regularly, as it contains salicylic acid, which can help reduce joint swelling and pain. By incorporating cranberries into your diet, you can harness their powerful anti-inflammatory benefits to promote long-term health.

5. It Promotes Oral Health

Cranberries contain proanthocyanidins, which improve oral health by inhibiting bacterial growth in the mouth. These compounds help reduce plaque buildup, tooth decay, and cavities, while also preventing gum diseases. Studies have shown that cranberries can significantly lower the prevalence of cavities by 95% due to their low sugar content and antibacterial properties. Drinking cranberry juice can enhance dental hygiene and protect your teeth and gums from harmful bacteria. Additionally, cranberry juice can help ease the pain associated with periodontitis—an infection that affects the gums and can potentially damage the jawbone. By incorporating cranberries into your diet, you can support and maintain better oral health.

6. Weight Management

Cranberries are low in calories and high in fiber, making them an excellent addition to your diet for weight management and improved digestion. Their high fiber content provides a sense of fullness, helping to prevent overeating and bad eating habits. Some studies have shown that cranberries can help boost blood sugar control, which is beneficial for weight loss. Furthermore, cranberries can enhance insulin resistance, support weight loss, and reduce the risk of obesity. They are a safe and healthy food option for people with metabolic problems, offering both nutritional benefits and support for overall metabolic health.

7. Enhance Skin Health

Cranberries contain essential vitamins that promote skin health by shielding it from environmental damage. The carotenoids found in cranberries improve skin texture and overall appearance. Additionally, cranberries are a rich source of vitamin C, which is crucial for collagen production, a protein that maintains skin structure and elasticity. Many dermatologists recommend creams high in vitamin C due to its numerous benefits, including enhancing collagen production and brightening dark spots on the skin. Incorporating cranberries into your diet can contribute to healthier, more radiant skin.

8. May help prevent Cancer

The antioxidants in cranberries have been shown to prevent the growth of breast, colon, and pancreatic cancers. These powerful compounds not only inhibit cancer growth but also slow down the proliferation of cancer cells. Proanthocyanidins, a type of antioxidant found in cranberries, have been proven to reduce the risk of stomach cancer by preventing bacteria from adhering to the stomach lining. Several studies indicate that cranberry extracts can decrease cancer cell mass by slowing their growth. So, when you drink a glass of cranberry juice, you’re actively helping to limit the risk of cancer cell growth in your body.

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• More Sedentary Lifestyle: Generally, technological advancements all over the world have caused a more sedentary lifestyle for most people. In America, however, this lifestyle is more fixated and prevalent. Americans on average spend way more time seated than the rest of the world as a direct result of office work, long commutes, and car-dependability in most cities. As opposed to most city designs in Europe and Asia where there’s a lot of focus on walking and the use of public transportation, most cities and towns in the United States are car-centered and leave very little room for walking culture and public transportation. Studies show that sedentary behavior such as this, along with the increased use of screen time is strongly associated with weight gain.
• A study describing the potential health risks with a sedentary lifestyle is something to be referenced with this content. The thing to be noted with a sedentary lifestyle is that it affects how the human body goes through various mechanisms. What happens when the body engages in a lot of sedentary behaviors is a reduction in lipoprotein, lipase activity, muscle glucose protein and transporter activities, with impairment of lipid metabolism, and a diminished level of carbohydrate metabolism. With a decrease in cardiac output and blood flow, the body becomes sensitive to things that will lead to obesity, like insulin reduction and a diminished vascular function. With a sedentary lifestyle, the body becomes in a state of relaxation that is not healthy. Due to the excessive amount that Americans partake in sedentary activities and behaviors, they are automatically predisposed to weight gain, chronic inflammation, risk of cancer, a decreased sex drive and more.

• Fast Food Culture: Fast food has become accustomed to the American culture and lifestyle. The high prevalence and availability of these joints across the countries and their affordability, have made them the primary meal target for many Americans and contributing negatively to their overall health. Marketing of these restaurants, specially in lower income neighborhoods that typically house more African-American communities, endangers them in the risk of obesity higher than the white Americans, highlighting the issue of social injustice in the healthy food industry. Generally Americans also consume more fast food than other developed countries which contributes to a higher calorie intake and poor diet.
• A study was done that analyzed how Americans view fast food. Data showed that a whopping 20% of Americans believed fast food to be good for your health. One of the biggest issues with fast food is that people are not completely aware of how many calories they are consuming when they go for a quick bite at a place like McDonald’s or Taco Bell. Even though some Americans acknowledge that fast food is not necessarily a good choice to make for their health, mass consumption of fast food in the United States is incredibly normalized. So much so that 11% of the typical Americans calorie intake is derived from fast food consumption amongst adults. Fast food predisposes individuals to things like an elevated BMI, higher cholesterol levels, a risk for obesity, diabetes, and more.

• Surplus of Added Sugars: On Average, Americans consume way more sugars on a daily basis that is necessary. The high use of sugary drinks like soda, energy drinks, and sweetened teas are the leading sources of sugar intake among Americans, especially the young adults. According to the WHO, excessive sugar intake is directly linked to obesity, and Americans consumption rates are among the highest in the world.

• Hidden Chemicals in Processed Foods: Processed foods in The United States contain a high number of additives, preservatives, artificial ingredients, and harmful chemicals. A lot of these additive chemicals that are FDA approved and widely used, are banned in other developed countries in Europe and Asia. high-fructose corn syrup, hydrogenated oils, and flavor enhancers are some examples of these additives that are highly prevalent in the American diet and they cause higher calorie intake and alter hunger hormones, leading to overeating.

• Portion Size: Larger portions in the United States is one of the leading causes of weight gain among Americans. These portions, especially in certain parts of the country, are larger than in most countries. Large portions encourage overeating and contribute to a higher calorie consumption and weight gain. However, larger portion sizes are becoming a global problem as restaurants in different countries are offering more high-calorie, large portion meals that could be committing to global obesity.

• Food Deserts & Economic Inequality: Social determinants and the Social Economic status has a major effect on the obesity rates in the United States. Lower income neighborhoods are often located in food deserts, areas where access to fresh and healthy food and ingredients are very scarce, which makes the residents unable to have constant access to fresh and healthy food options. These communities, which are often resided by black and hispanic households, have to rely on cheap, available, calorie-dense food which are very prevalent in these neighborhoods, contributing to the higher obesity rates.

• Food Marketing: American food companies invest heavily in marketing and advertising, targeting both adult and children audiences, and these campaigns often involve unhealthy foods and snacks. These advertisements often promote high-calorie, high-sugar, and low-nutrient foods across different media such as television, radio, and social media. Children that are more exposed to these marketings are also more likely to use these foods, eventually increasing chances of obesity

• Cultural Factors: Cultural norms around food  and dietary habits and practices in the United States differ significantly from other countries. Unlike European eating habits, the meals in the States are often rushed and eaten on the go, which reduces food choices to fast foods and unhealthy snacks. More balanced and nutritious meals that are consumed in controlled portions could have a positive effect on the obesity prevalence in America.

• Subsidized Crop Production: Government subsidies for crops like corn and soy have made calorie-dense and processed foods way cheaper than fresh produce. high-fructose corn syrup which is derived from subsidized corn, is used in sweetened beverages and processed foods and contributes to a higher obesity rate in the United States.
• Data suggests that there is an oversupply of food, driven by agricultural subsidies in our country. Unfortunately, in America and in other countries as well, monetary goals are what make the world go round. The expulsion of the average citizens livelihood to make a profit has been normalized. So while as a whole, we wish for a healthier society, big corporations and producers venture against this. The subsidized crop production in the United States has been manipulated to benefit governmental corporations, cheapening and taking the health out of the food.

Health insurance plays a crucial role in healthcare accessibility, yet challenges persist in addressing obesity prevention effectively. The accessibility of key prevention methods, like nutritional counseling and subsidized gym memberships, remains limited. Additionally, the high costs associated with weight loss treatments, including surgeries, specialized equipment, and nutrition services, pose barriers for lower-income individuals who are at higher risk of obesity. Ensuring equitable access to these vital healthcare services is essential for promoting overall well-being and combating obesity within communities.

• Digestive Health: Glycoglycerolipids are the primary fat-related molecules found in plants and are a healthy nutrient that is abundant in spinach. Glycoglycerolipids protect the digestive tract lining from inflammation-related damage. Spinach is also high in fiber, which helps break down food and keeps your digestive system moving.

• Blood Circulation: Spinach has an absolutely astounding 987% of your vitamin K DRI, which promotes healthy blood and circulation. Vitamin K is also useful for protein modification and plays an important role in protecting bones from osteoporosis.

• Improves Vision: One cup of spinach is all you need to get a full day’s requirement of vitamin A. That’s good news for your tired eyes. Beta-carotene is the form of Vitamin A found in plants like spinach and it fosters cell growth and good vision. The phytochemicals in spinach also help prevent macular degeneration and cataracts.

• Prevents Cancer: Spinach contains over a dozen different flavonoid compounds that have anti-inflammatory properties and anti-cancer causing components. Spinach extract has been used to successfully slow division of human stomach cancer cells and reduces the risk of skin cancers. Inflammation is a factor in all diseases, so spinach’s anti-inflammatory properties are a win across the board.

• Rich in Iron: Although the amount of iron in spinach can be exaggerated, the plant still contains a decent amount of the mineral. That’s why vegetarians and anemics are encouraged to eat lots of spinach for healthy blood and proper red blood cell production.

• Energizing: This leafy green is rich in magnesium and potassium, two nutrients that combine to produce energy and regulate nerve and muscle function. Keep a small salad of spinach with feta cheese, sunflower seeds and fruit in the fridge to help you get through the afternoon without feeling tired.

• Brain Food: Eating leafy vegetables like spinach slow age-related decline in brain function. One study even found that eating spinach once a day halted mental decline by up to 11 years and helped stave off dementia.

• Boosts Muscle Strength: Spinach is a staple of the weight lifter’s diet, and recent research conducted by Sweden’s Karolinska Institute confirms that it should stay that way. The researchers discovered that nitrates found in spinach boost protein production in muscles, making them stronger.

• Weight Loss: Spinach is packed with nutrients and low in calories, making it an ideal way to lose weight while staying healthy. What’s even better is spinach tricks your body into feeling full, helping with portion control and reducing your temptation to snack after meals.

• Prevents Asthma: If you are prone to asthma attacks or have difficulty breathing, include spinach in your diet. The beta-carotene, vitamin C, vitamin E, potassium and magnesium in spinach all have anti-asthmatic properties.

• Promote health conscientiousness – They can jump-start your healthy lifestyle journey by increasing the number of healthy foods in your diet. This way you will naturally stop craving junk food and get used to eating more fruits and veggies.
• More nutritional content – Green smoothies are a lot healthier than fruit/veggie juices. By blending fruits and vegetables rather than juicing them, you are able to benefit from all of the fiber, vitamins, and minerals since none are being excluded as they would have been from a juicer.
• Provides you with vitamins and minerals – Green smoothies are extremely rich in vitamins and minerals! What you choose to include in your smoothie will determine exactly what vitamins and minerals you get, and since green veggies are among the most nutritious produce available, you can be sure you’re getting your nutrients.

• Improve digestion capabilities – The natural detox elements of green vegetables will cleanse your system, enabling you to feel light and refreshed.
• Healthier skin complexion – By consuming more fruit and vegetables, you will notice significant skin improvement. Also, because vegetables are mostly water and smoothies require water as an ingredient, you’re also increasing your intake of water. Thanks to this, your skin will certainly glow!
• Meal replacements – Green smoothies can be a great dieting tool. If weight loss is your goal, incorporating green smoothies into your diet is an excellent way to supplement – or even substitute – your meals. Green smoothies are low in calories and sugar and they can be very filling. Veggies contain a lot of water and fiber which will fill you up and fight off snack cravings.
  

• Boost brain power – Another significant benefit of green smoothies is maintaining cognitive function throughout the day. Processed foods are known to make us feel sluggish and reduce our mental capabilities. Green smoothies are packed with nutrients that will improve cognitive function and provide tons of natural energy.

• Achieve daily servings – Drinking green smoothies is a great way to meet your daily 2-4 servings of fruits and vegetables, especially if you find the taste of vegetables not to your liking. Using additional fruit can mask the taste of some green vegetables while providing essential nutrients to your body.
• Time efficient – Green smoothies are very easy to make and can be a quick go-to-snack, especially if you’re pressed for time. With a simple toss of a few fruits and veggies into the blender and a few seconds of blending, you’ll be sure to have a good meal to provide you with the energy you need to start your day.

• Saves money – Homemade smoothies can fit into anyone’s budget. While many prefer fresh fruits and vegetables, the frozen alternative also works well. Because several servings of frozen fruits and veggies can be stored in your freezer, you can have peace of mind knowing you wouldn’t have to worry about discarding rotten produce.

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The Keto Diet

Low carb, high protein, high fat. This is the ketogenic (keto) diet in a nutshell. Most people use the keto diet for weight loss but its original use was for epilepsy patients to help regulate their seizure activity. Studies have shown that the keto diet is effective in short-term weight loss but there is little evidence to support the long-term benefits of adhering to this diet. When initially starting the keto diet, people may experience fatigue, brain fog, and headaches from the restricted carbohydrate intake. Not to mention, with the limited carbohydrate intake, many nutrient deficiencies could result especially in the B vitamins, iron, fiber, calcium, and magnesium. The keto diet forces the body to use other sources of energy besides carbohydrates and it will enter into a state of ketosis in which fat and ketones are being burned. Ketosis for a prolonged period of time can throw the body out of its natural balance, possibly causing ketoacidosis which can lead to diabetes, kidney stones, a fatty liver, and low blood sugar. A diet that restricts an entire food group from being eaten is almost definitely going to result in negative outcomes and should be avoided. Some popular keto-inspired diet plans to steer clear of are the Atkins diet, the Dukan diet, and the South Beach diet. 

The Carnivore Diet

If you thought the keto diet was restrictive, then welcome to the carnivore diet where nothing but animal products (meat, fish, eggs, and some dairy) can be eaten. The purpose of this diet is to return to how our ancestors used to eat prior to settled agriculture in which food was mainly hunted and gathered. The extreme limitations of this diet remove the preferred source of energy the body uses to function (carbohydrates) as well as causing overconsumption of protein and fat. In fact, the overconsumption of meat has been linked to weight gain, obesity, and chronic diseases. Since fruits, vegetables, and all other carbohydrates are excluded from this diet, it should not be a surprise that a huge majority of vitamins and minerals are being neglected. Balance is key in a healthy diet, and the carnivore diet most definitely does not understand the meaning of “balance”. A more comprehensive diet that mirrors the hunter-gatherer lifestyle is the Paleolithic (Paleo) diet in which refined and processed foods are avoided and fruit, vegetables, meat, fish, nuts, and seeds are encouraged. 

Liquid Diets

Have you ever heard the words “detox” or “cleanse” when referring to a diet? These words typically represent the ideas behind liquid diets in which the lack of solid food and obvious caloric deficit these diets create cause a rapid change in body weight that is interpreted as “toxins” leaving the body. News flash: food is not a toxin and should not be treated as something that must be removed from the diet and the body! The whole idea of a juice cleanse or a liquid diet is actually quite cult-like, presenting false beliefs to the consumer, when in reality, consuming only liquids is quite harmful and has been linked to eating disorder behaviors. Next time you pass by a charcoal lemonade or celery juice, just keep walking because chances are, the little nutritional content these beverages offer are incomparable to that of real, whole food. 

Meal Replacement Programs

What isn’t there to love about easy, pre-prepared meals that are healthy and result in weight loss? It might seem too good to be true to achieve your goal weight by doing nearly nothing except signing up for a subscription and that’s because it is. Meal replacement programs such as Jenny Craig, Nutrisystem, and Optifast just to name a few are convenient ways to portion control meals with a relatively balanced diet. However, these programs do not teach consumers the most important part of weight loss or management, and that is how to handle food selection, preparation, and portion control themselves in the long run. Additionally, most of these programs do not emphasize physical activity which is almost always a necessary part of weight loss. Also, let’s not forget that these meal replacement programs cost money and a lot of it, not only for the meals themselves, but also for the membership and delivery fees. 

Zen Macrobiotic Diet

Finally, a diet that is founded on the idea of balance and inspired by the “yin and yang” principles of Buddhism. This diet became popular in the 1930s by a Japanese man by the name of George Ohsawa. The diet follows 10 stages that stress the ideas of eating locally grown foods, limiting meat consumption, eating in moderation, and using sustainable cookware items. But do not get excited too fast. While the Zen Macrobiotic diet seems fairly pleasant on the surface, it quickly becomes detrimental to human health if all 10 stages of the diet are strictly followed. The diet starts by restricting desserts and progresses to the final stage of eating nothing but brown rice which is thought to be the most balanced food. Fluid intake is also restricted and vitamins and minerals are thought to be created in your body once a certain spiritual level is reached. It is clear to see just from a short description how this diet can lead to severe malnutrition if followed religiously. The macrobiotic diet has since been revised to include a wider variety of foods and has been examined as an alternative treatment for cancer but no conclusive evidence has been shared.

The Thanksgiving Holidays are here and everyone knows this is the time of year when most of us will gain some weight. This is due to the big portions, more time indoors, and time away from our routines. Here are HFR’s Tips for a Thinner Thanksgiving:

• Eat slowly, putting your fork down between bites, and taste each mouthful to enjoy your meal and feel satisfied with one plate full of food.
• Get Active!  Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.  Make fitness a family adventure by taking a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.
• Eat Breakfast:  While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of oatmeal – so you won’t be starving when you arrive at the gathering. Here is an article we wrote about the importance of Breakfast.
• Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.  For example: Use fat-free chicken broth, reduce oil/butter, use less sugar, try greek yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
• Watch your portions only eat your favorites and skip the foods you can have all year-long.  Also, skip second servings.
• Choose whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
• Spread out the food and fun all day long.  For example: schedule desert AFTER a family walk around the neighborhood.
• Cut back on alcohol, alcohol calories that can add up quickly.  In between every drink have a glass of water or sparkling water to keep yourself hydrated and calories at bay.
• Set realistic expectations.  Being away from your schedule and celebratory indulgence around you most of the time, shift your mindset to maintaining your weight and staying healthy and active.
• Be Social.  It is such an important aspect of health, as we wrote about in an article here about how Happiness Affects Health. So enjoy time with family and friends this Thanksgiving!

This year why not try replacing your traditional stuffing with a low-carb version? Instead of making regular mashed potatoes try making cauliflower mashed potatoes instead! Instead of serving up your usual cornbread why not serve up some brussels sprouts? After all, what says thanksgiving better than roasted turkey or ham?

Here is a list on the top 10 Thanksgiving healthy meal substitutes:

Cauliflower potatoes:

Instead of those classic but high in carbs mashed potatoes, try making cauliflower potatoes this year! Rich in texture and flavor cauliflower potatoes serve as a great addition as a side dish. In addition to cauliflower offering a less starch-packed option, cauliflower naturally provides fiber, antioxidants, vitamin B, cancer-fighting cells and aids in digestion problems. Cauliflower also assists in decreasing the risk of developing a number of heart diseases and obesity. 

Squash lasagna:

Love lasagna? Well, you are going to love this healthy twist on lasagna! Squash is a great source of antioxidants, and a plethora of vitamins including A, B, and C, and is rich in potassium and magnesium. This dish takes about an hour or so to make and if topped with a white creamy sauce and cheese it’ll lead to the best results.

Quinoa Salad:

A salad at Thanksgiving dinner is a staple and must be there every year! This year if you’re looking for a way to make that salad even healthier, consider making it quinoa based! Quinoa is great to help with blood sugar balance, improves gut health, assists with lowering the risk of chronic diseases and much more! Quinoa is greatly paired with lemon and vinegar dressings, as well as almonds and chopped up fruit like apples! Adding olive oil will help with that heart-healthy aspect. 

Meatloaf:

This may come off as crazy but if you’re able to ditch the classic Thanksgiving turkey, make a meatloaf instead! Making a turkey and sage meatloaf is not only easier to make but is healthier! Meatloaf has less grease and fat than that of a traditional turkey. It is also a great source of fiber and other nutritional values

Green bean casserole:

Casseroles are a great addition to every Thanksgiving meal! Specifically, green bean casserole is a great choice to go with. The green beans provide high amounts of calcium, vitamin K and nutrients that are important for healthy strong bones. Green beans actually do not have any cholesterol and high cholesterol can lead to a blockage of arteries and many other complications.  

Salmon:

Once again this involves replacing the main dish! Now it may seem bold but taking that turkey off the table and replacing it with salmon is a great way to be healthier on Thanksgiving Day! Salmon being an amazing source of protein and a plethora of essential vitamins and minerals is a great dish to have at the table.

Baked Eggplant:

Baked eggplant is a scrumptious appetizer that is a must for Thanksgiving dinner! Bake cut up and seasoned eggplants followed with a parmesan cheese topping and there you have a great dish. Eggplant is a great source of fiber, antioxidants, vitamins A and C. Not to mention a great way to keep your calorie intake low. 

Stuffed Acorn Squash:

Another great recipe that includes squash is stuffed acorn! The cheesy delicious treat is a perfect side for Thanksgiving dinner! As mentioned earlier squash is a great source of a variety of vitamins and antioxidants which is beneficial for a healthy living. The recipe also calls for cubed acorn squash which provides vitamin A on its own. Vitamin A assists in things like vision and the immune system making this a must have this year.

Quiche:

Quiche is exactly what you have been missing at your Thanksgiving dinners! The perfect combination of savory flavors and healthy ingredients makes it the perfect side dish at Thanksgiving this year! The main ingredient in quiche is eggs. Eggs are well known for their health benefits which include a great source of protein, vitamin D, bone health, and much more. In addition, the vegetables involved in quiche provide a whole different set of benefits! 

Tofurkey:

Ever tried Tofu? Feel like making Thanksgiving the first time? Tofurkey is a soy-based popular substitute for the traditional Thanksgiving turkey. Tofu is another great source of protein, calcium, vitamin B, iron, magnesium, and much more! In addition, there are tons of recipes that season the tofu to taste just like a turkey if not better! There is no reason why you shouldn’t go the healthier route and try out the tofurkey at Thanksgiving dinner this year.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

The Science of Glucose Spikes

When we consume food, our body breaks it down into glucose, which then enters the bloodstream. This increase in blood glucose prompts the pancreas to release insulin, a hormone that helps cells absorb glucose for energy or storage. However, rapid spikes in blood sugar can lead to insulin resistance over time, increasing the risk of type 2 diabetes, cardiovascular diseases, and other metabolic disorders.

Factors Influencing Glucose Levels

Several factors can affect how our bodies respond to meals, including:

• Food Composition: The types of macronutrients (carbohydrates, proteins, and fats) in a meal significantly influence blood sugar levels. Carbohydrates, especially simple sugars and refined grains, tend to cause more substantial spikes compared to proteins and fats.
• Glycemic Index (GI): Foods are assigned a glycemic index value based on how quickly they raise blood sugar levels. High-GI foods can lead to rapid spikes, while low-GI foods result in a more gradual increase. Foods with a GI of 70 or higher are considered high, while those with a GI of 55 or lower are classified as low.
• Meal Timing and Frequency: The timing of meals and snacks can also influence blood sugar responses. Eating smaller, more frequent meals can help stabilize glucose levels. A study published by BMC Public Health suggests that skipping meals can lead to larger glucose spikes when food is finally consumed.

The Importance of Meal Order

Emerging research indicates that the order in which we consume different types of food may further modulate our glucose responses. By structuring meals thoughtfully, we can create a favorable environment for stable blood sugar levels.

Key Studies on Meal Order

A study published in the journal Diabetes Care examined how the sequence of food intake affects post-meal glucose levels. Researchers found that participants who consumed vegetables and proteins before carbohydrates experienced significantly lower glucose spikes compared to those who ate carbohydrates first. This finding highlights the importance of meal order in glucose management.

In another study published in The American Journal of Clinical Nutrition, researchers observed that participants who consumed a mixed meal with a focus on protein and fat before carbohydrates exhibited a more favorable glycemic response, suggesting that the strategic order of macronutrient consumption can improve metabolic health.

A study published in National Library of Medicine examined how meal timing affects insulin sensitivity. The researchers found that consuming most calories earlier in the day, as opposed to later, improved insulin sensitivity and reduced overall glucose levels, suggesting that timing, in addition to order, plays a crucial role in metabolic health.

Recommended Meal Order

To minimize glucose spikes, consider the following order for your meals:

1. Non-Starchy Vegetables: Start your meal with a serving of non-starchy vegetables, such as leafy greens, broccoli, or bell peppers. These foods are rich in fiber and nutrients but low in calories and carbohydrates. Fiber helps slow digestion, which can reduce the rate at which glucose enters the bloodstream. Moreover, the antioxidants and phytonutrients found in vegetables provide additional health benefits, including reduced inflammation and improved gut health.
2. Protein: Next, incorporate a source of protein, such as chicken, fish, tofu, or legumes. Protein helps promote satiety and has a minimal impact on blood sugar levels. Including protein in your meal can also moderate the glucose response from carbohydrates consumed later. For instance, a diet rich in protein has been shown to reduce hunger and increase feelings of fullness, which can help prevent overeating and support weight management.
3. Healthy Fats: Adding healthy fats, like avocados, nuts, or olive oil, can further slow digestion and promote a gradual release of glucose into the bloodstream according to a study published by Diabetes Care. Fats do not cause significant spikes in blood sugar, making them an ideal addition after vegetables and protein. Additionally, healthy fats can help improve heart health by lowering bad cholesterol levels and promoting better cardiovascular function.
4. Carbohydrates: Finally, consume carbohydrates, such as whole grains, starchy vegetables, or fruits. By eating carbohydrates last, you help ensure that the slower-digesting foods you’ve already consumed can buffer the glucose spike that may result from these carbohydrates. Whole grains, in particular, are beneficial due to their higher fiber content, which further aids in slowing glucose absorption.

Example Meal Structure

Here’s an example of how to structure a balanced meal for optimal glucose management:

• Starter: A large salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing.
• Main: Grilled salmon or chickpeas for protein, seasoned with herbs and spices.
• Side: Quinoa or brown rice, served with a drizzle of olive oil or a few slices of avocado.

This structure not only helps in managing glucose spikes but also creates a meal that is rich in nutrients, promoting overall health.

Additional Strategies for Glucose Management

While the order of food intake is essential, several additional strategies can further enhance blood sugar control:

• Mindful Eating: Eating slowly and paying attention to hunger cues can help prevent overeating and improve digestion as found by a study published in the National Library of Medicine. Mindful eating practices have been linked to better emotional health and reduced instances of binge eating.
• Physical Activity: Engaging in light physical activity, such as walking, after meals can help lower blood sugar levels by increasing glucose uptake by muscles. Research has shown that even short walks post-meal can significantly reduce blood sugar spikes.
• Balanced Meals: Aim to include a balance of macronutrients in every meal to promote stable blood sugar levels. This includes not only carbohydrates, proteins, and fats but also adequate fiber and micronutrients.
• Hydration: Staying well-hydrated is crucial for metabolic health. Water helps the kidneys flush out excess glucose through urine and supports overall bodily functions.

Long-Term Benefits of Managing Glucose Spikes

Maintaining stable blood sugar levels through mindful eating and meal order can yield significant long-term health benefits. Some of these benefits include:

• Reduced Risk of Type 2 Diabetes: By minimizing glucose spikes and improving insulin sensitivity, individuals can lower their risk of developing type 2 diabetes.
• Weight Management: Stable blood sugar levels can help regulate appetite and reduce cravings, supporting weight loss and management efforts.
• Enhanced Energy Levels: Avoiding the peaks and troughs associated with glucose spikes can lead to more consistent energy throughout the day, improving productivity and focus.
• Better Heart Health: Managing blood sugar levels contributes to lower cholesterol levels and reduced inflammation, which are vital for cardiovascular health.

Understanding the science behind meal order and its impact on glucose levels is vital for optimizing health and preventing metabolic disorders. By starting meals with non-starchy vegetables, followed by protein, healthy fats, and carbohydrates, individuals can effectively minimize glucose spikes and support overall well-being.

Implementing these strategies into daily eating habits can lead to more stable blood sugar levels, increased energy, and improved metabolic health. As research in this area continues to grow, it is becoming increasingly clear that the way we eat is just as important as what we eat. Embracing mindful meal practices not only enhances our dining experience but also empowers us to take charge of our health.

Incorporating these practices into daily routines can be a transformative step toward achieving better metabolic health, improved energy levels, and a greater sense of overall well-being. The journey to balanced blood sugar levels starts on our plates, and with a little mindfulness and planning, we can pave the way to a healthier future.

• Reishi- The Heavy Hitter That Does It All (or almost)

This species of mushroom looks like a big white and brown flower made of wood. It is loaded with ganoderic acid, which is known to help reduce cholesterol and also lower high blood pressure. Reishi, which is known as “Lingzhi” in Chinese, has been revered in Asian societies for thousands of years and is one of the oldest symbols of well-being and longevity, historically only consumed by royalty.

It has strong immune boosting powers and is revered as an antibacterial, antiviral, anti-fungal, anti-cancer fighting fungus. And there’s plenty of research to back up these claims: a 2009 study in Bioorganic & Medicinal Chemistry conducted in Taiwan demonstrated that reishi contained unique polysaccharides that promote longevity by boosting immune system function and preventing abnormal blood vessel formations that could lead to life-threatening cancerous growths.

In 2010, a different study by Pharmacological Reports found that the triterpinoid ganoderic acid found in reishi acted to inhibit the development and metastasis of tumors. A 2011 study expanded on these findings, suggesting that this mushroom could potentially seek out and eradicate existing cancerous cells within the body. More recently, a 2013 study in Food and Chemical Toxicology used the reishi mushroom to reverse chemical-driven liver damage in mice.

Research also suggests that Reishi can help patients with neurodegenerative disorders such as Alzheimers and Huntington’s. Reishi helps fight cancer by supporting the creation of nerve growth factor, a protein that is fundamental for healthy neurological function.

• Shiitake – The Tumor Fighter

Not only are these a favorite of Japanese cuisine and an excellent source of Vitamin D, they also contain a natural anti-tumor compound called lentinan. A 2011 study also showed  that Shiitake reduces inflammation in the body. The scientists gave 52 healthy adults, age 21 to 41 a four-week supply of dry shiitake mushrooms and told to eat a 4-ounce serving daily. Through blood tests before and after the experiment, researchers saw better-functioning gamma delta T-cells and reductions in inflammatory proteins.

• Oyster – The One That Helps Fight HIV and Cancer

These fungi which grow readily around the world are rich in protein (30% by dry weight), loaded with B vitamins, are cholesterol free, and have significant levels of the cholesterol-lowering molecule lovastatin. A 2004 study on HIV patients showed that the mushrooms had some anti-retroviral-induced hyperlipidemia.

There seems to be potential benefit from ingesting a tea made from wood grown, freeze dried oyster mushrooms. In the International Journal of Oncology, Jedinaki and Silva (2008) identified two molecular mechanisms from alcohol extracts of oyster mushrooms that “specifically inhibits growth of colon and breast cancer cells without significant effect on normal cells, and has a potential therapeutic/preventive effect on breast and colon cancer.”

• Porcini – The Inflammation Fighter

This meaty mushroom is reminiscent to the Portabello and has been shown to be a successful anti-inflammatory. This fungus contains the compound ergosterol which is capable of cytotoxicity which is the process of attacking enemy cells. In a new study on aging, researchers identified which health markers play the most crucial roles in people reaching that magical 100 mark and beyond. More than any other, chronic inflammation surfaced as the most important, changeable factor for both reaching the advanced golden years and enjoying better physical and mental health on the way- so stock up on porcini!

• White Button- The Prostate Health and Breast Cancer Helper

Button mushrooms — the world’s most commonly eaten mushroom — have grown wild and been eaten by humans since the times of the early hunter-gatherers. Traditional civilizations even knew that mushrooms had special powers. It is said that ancient Egyptians believed mushrooms could grant immortality, and thus only the pharaohs were deemed worthy of eating or even touching them. Modern-day Studies have shown that this popular mushroom that can be found in all grocery stores packs a powerful punch has been shown to be effective in preventing breast and prostate cancer in both animal and human cells.

• Maitake – The Blood Sugar Controller

This mushroom species has anticancer, antiviral, and immune-system enhancing effects and may also help control both high blood pressure and blood sugar levels. A particular study found that maitake mushroom extract couple prove highly beneficial to people suffering from insulin resistance and diabetes. In addition, a half of a cup per day of maitake mushrooms is said to be able to sweep the system, find abnormal cells and cause them to self-destruct. Simultaneously, these trumpeting bushels can trigger the body to release immune system cells that attack and kill malignant cells.

• Shimeji – The One that Helps Asthma and Blasts Tumors

This type of mushroom has always been used traditionally in Japan as a defense against asthma. It high potent levels of beta-glucans which suppress allergic reactions- such as recurring asthma. Also, beta-glucans is also known to boost the natural healing capability of the immune system. According to the National Cancer Institute of Japan, this beta-glucan compound is also a successful remedy for retarding and destroying growing tumors.

• Chanterelle – The Metabolism Booster

Chanterelle mushrooms have among the highest known natural concentrations of B vitamins, especially vitamins B1, B2, B3, and B5. These vitamins play a fundamental role in converting food into energy and keeping the nervous system healthy. In addition, mushrooms are high in fiber, keeping regular bowel movements and gut health in check. This single mini-trumpet mushroom has been associated with anti-microbial, bacterial and fungal properties in addition to being high in vitamin C, D and potassium.

• Black Truffle – The One that Promotes Bliss

Anyone who is a fan of Italian cooking can instantly recognize the flavor of a truffle and the rush of good feeling associated with tasting its unique flavor. Long used in cooking and touted for its rarity, a new study shows that there’s a reason we’re all going crazy for truffles- they actually contain a “bliss molecule” which is similar to tetrahydrocannabinol, or THC, found in marijuana, and is the chemical responsible for most of marijuana’s mood-enhancing and psychological effects.

Scientists at the University of Rome discovered that the expensive black truffles produce a compound called anandamide, which triggers the discharge of chemicals that enhance the mood, changes appetite, affects memory, and reduces feelings of depression and pain of the human brain. This characteristic of black truffle is also found in marijuana- but without the high! As if we needed another reason to eat truffles!

• Chaga – The Antioxidant Power Player

Chaga has been consumed for centuries in the East, usually as tea, where its health benefits are well established. Gaining popularity in the Western hemisphere, one study tested cells that were pre-treated with a chaga mushroom extract, then treated with H202 to induce oxidative stress. The pretreated cells displayed less damage than cells that did not receive the chaga extract.

This particular mushroom species also contains massive amounts of the natural black pigment known as melanin, which has high antioxidant levels from the polyphenols it contains. In fact, chaga has the highest ORAC score (the measure of antioxidant potency) of any superfood. In addition, various studies have shown that chaga can help with diabetes, cardiovascular health, immune health, DNA damage protection, and cholesterol.

Keeps You Hydrated

Watermelon lives up to its name by being composed of about 92% water. Staying hydrated is key to maintaining bodily functions, such as circulation, digestion, and regulating body temperature. Watermelon serves as a delicious and hydrating snack, making it an excellent alternative to sugary drinks or artificially flavored juices.

Rich in Antioxidants

Watermelon is a rich source of antioxidants, particularly lycopene, which gives it its red color. Lycopene is known to neutralize harmful free radicals in the body, which helps prevent cell damage and reduce the risk of chronic diseases such as cancer and heart disease. It’s also been linked to improving skin health and reducing inflammation.

Supports Heart Health

Lycopene in watermelon has been shown to improve heart health by reducing cholesterol levels and lowering blood pressure. Additionally, watermelon contains citrulline, an amino acid that helps improve circulation and can contribute to maintaining healthy blood pressure. The potassium and magnesium content further help regulate heart function.

Aids in Muscle Recovery

If you’re an active person or an athlete, watermelon should be your post-workout go-to. Citrulline in watermelon improves oxygen delivery to muscles, reducing soreness and speeding up muscle recovery. Some studies have even shown that watermelon juice can reduce muscle pain after exercise.

Boosts Immune Function

Watermelon is rich in vitamins A and C, both of which are critical for immune function. Vitamin C boosts the production of white blood cells and helps them function effectively, while vitamin A is essential for maintaining the health of your skin and mucous membranes—your body’s first line of defense against infections.

Promotes Healthy Skin

The antioxidants and high water content in watermelon make it an excellent fruit for your skin. Vitamin C helps stimulate collagen production, which keeps the skin firm and youthful, while the lycopene acts as a natural defense against UV damage from the sun. Eating watermelon regularly can help your skin stay hydrated, smooth, and glowing.

Improves Digestion

Watermelon contains a small amount of dietary fiber, which, in combination with its high water content, helps support digestive health. Fiber aids in regular bowel movements and reduces the risk of constipation. The fruit’s natural sugars also help in soothing the digestive tract and can alleviate acid reflux or indigestion.

Helps with Weight Management

Watermelon is naturally low in calories, with only about 30 calories per 100 grams. Despite its sweetness, it’s free from unhealthy fats and high-calorie sugars, making it an ideal snack for those looking to manage their weight. The high water content also helps you feel fuller for longer, reducing unnecessary snacking.

Reduces Inflammation

Chronic inflammation is a major contributor to many diseases, including heart disease, diabetes, and arthritis. The antioxidants and anti-inflammatory compounds in watermelon, particularly lycopene and vitamin C, help to reduce inflammation in the body, lowering your risk of developing these conditions.

May Support Eye Health

Watermelon is a good source of beta-carotene, which the body converts into vitamin A—a nutrient essential for maintaining eye health. Vitamin A supports the functioning of the retina and helps prevent age-related macular degeneration and night blindness. In addition, the antioxidants in watermelon protect your eyes from damage caused by free radicals.

Watermelon is more than just a refreshing summer snack—it’s a powerhouse of nutrients that benefit your entire body. From keeping you hydrated to supporting heart health, reducing inflammation, and promoting glowing skin, watermelon’s wide-ranging health benefits make it a must-have in your daily diet. So the next time you’re looking for a healthy, hydrating snack, reach for a slice of watermelon and enjoy all the good it does for your body!

Make sure to add watermelon to your grocery list and start reaping the rewards of this delicious, nutritious fruit!

Before introducing any new foods or allergens, be sure to consult with your pediatrician, no matter your baby’s age. Additionally, using brightly colored ingredients can enhance your baby’s color recognition skills! If it is your baby’s first time trying solids, here is a list of top ten best first tastes for you baby.

Sweet Potato and Carrot Puree

Starting at the top choice is sweet potato due to its countless benefits, especially being a low allergen food which means it is typically safe to be your baby’s first food. This vibrant orange puree not only tastes great but also can help your baby associate colors with taste. Sweet potatoes are rich in vitamins A and C, making them a great choice. Their natural sweetness appeals to most babies and it is great for their digestion. Parents for ages have been using sweet potatoes and prunes to relieve constipation. In addition to their sweetness appeal, they can easily be blended and combines with various fruits of vegetables making them a very versatile option.

Carrots provide beta-carotene and add a lovely extra orange hue. They are also low allergen making it a safe combination for a first puree. Carrots also have vitamin A and in addition they antioxidants which are known to prevent cells from being damaged. They are both relatively easy to prepare and blend into a puree. To prepare, simply steam or boil the sweet potatoes and carrots until tender, then blend until smooth.

Apple and Kale Puree

Apples are naturally sweet and easy to digest, making them a great option for babies. They also have a very high water content making them essential for hydration. Your child will most likely love even a simple apple sauce but adding kale to this recipe is a great way to sneak in some veggies for a wide range of health benefits from minerals to anti-oxidants. Kale is known for its plant-based iron and calcium, important for growth and development, which makes it a great option for babies who are constantly growing. This duo is p acked with vitamin C and more and your babies immune system will thank you for the natural boost.

To make this puree, cook apples until soft (steaming or boiling works well again), then blend them with a handful of freshly washed kale. This simple mix offers a delicious fruit and vegetable combination. You can also use green apples to help with color recognition.

Banana and Oats Puree

Bananas have a soft, creamy texture that’s perfect for baby food. They are also known for being a great source of potassium, which is vital for healthy muscle and nerve function. Bananas also provide a natural energy boost from its carbohydrates. To prepare, mash a ripe banana and mix it with cooked oats for added fiber and a great source of complex carbs. The fibers in oats can help your baby have good heart health from a young age. Both of these are also great firsts food due to be low allergen foods. As long as your baby has no allergies, cashew/peanut butter is a great addition to this recipe for taste. Blend until smooth or the preferred consistency. This is also a great puree to add a pediatrician approved allergen introductory powder mix in.

Avocado and Breast Milk Puree

Avocados are packed with healthy fats, called monounsaturated fats, which are essential for brain development. They also have vitamins E, K, C, and B. According to a study, there is equal amounts of vitamin E, lutein, and folate in an ounce of avocado compared to one serving size of apple and pears. Also great for digestion and can be used to combat constipation. The bright green color is also appealing and can promote color recognition. An avocado’s creamy texture makes them ideal for purees.

Simply mash a ripe avocado and mix in a little breast milk (or formula) to achieve the desired consistency. The benefits of breast milk are countless. From infants to toddlers, breast milk gets tailored by our body to meet the needs of your growing baby. Leaving it a little thicker and chunkier, if your baby is old enough can also benefit texture recognition. This puree is rich and super simple to make, no cooking required. You can add a splash of breast milk to any of these recipes for added health benefits, do not let it go to waste!

Mango and Yogurt Puree

Mangoes bring a tropical flair and natural sweetness that babies often love. Its fiber and hydration content makes it excellent for digestion. You can play with the ripeness if your baby prefers sour over sweet. To prepare, peel and chop ripe mangoes, then blend until smooth. For added creaminess, and some health benefits, mix in plain yogurt, or if your child can not have dairy use a dairy yogurt, like almond or coconut. You can also use breast milk or formula for extra nutrients. This refreshing puree with yogurt provides probiotics for gut health, but can be just as tasty without it. You can also serve your baby small pieces of mango to help them explore new textures.

If you choose to skip over purees and go straight into baby led weaning here is a list of the top 10 healthiest foods for baby-led weaning. 

Tips for Making Baby Purees

Steam or Bake Over Boil: Cooking methods like steaming or baking help retain nutrients, better than boiling does.

Blend to Desired Consistency: Adjust the thickness of the puree by adding water, breast milk, or formula as needed, also based on the age of your child.

Pack your own Pouches: If it is more convenient to use a pouch, make you own for on the go nutrition!

Freeze for Convenience: Make larger batches and freeze them in ice cube trays or fun molds for easy portions later on.

Happy cooking!

Honey → Maple Syrup or Agave Nectar

Honey, often considered a natural sweetener, is produced by bees, making it a non-vegan product. A simple switch to maple syrup or agave nectar provides a sweet, vegan-friendly alternative. Maple syrup is perfect for pancakes, oatmeal, and baking, while agave nectar works well in teas, smoothies, and desserts.

Gelatin → Agar-Agar

Gelatin is commonly used in jellies, gummy candies, and desserts but is made from animal collagen. An excellent vegan substitute is agar-agar, a jelly-like substance derived from seaweed. Agar-agar works similarly to gelatin, providing a plant-based option for your favorite recipes that call for a gel or thickener.

Eggs in Baking → Applesauce

When baking, eggs are often used as a binding agent, but there’s an easy, vegan-friendly alternative: applesauce. For each egg a recipe calls for, substitute with ¼ cup of unsweetened applesauce. Not only does it bind ingredients, but it also adds natural sweetness and moisture to your baked goods, making cakes and muffins deliciously moist.

Feather Pillows and Duvets → Down Alternatives

Feather-filled pillows and duvets can be cozy but are made from the plumage of birds. Opt for down alternatives like pillows and duvets filled with synthetic fibers or plant-based materials like bamboo or cotton. These alternatives are just as fluffy and warm while being cruelty-free and often hypoallergenic.

Beeswax Candles → Soy or Coconut Wax Candles

Traditional candles are often made from beeswax, but soy or coconut wax candles offer a vegan alternative. Soy and coconut wax burn longer and cleaner, making them not only better for the environment but also safer for indoor air quality. They come in various scents and styles, allowing you to create a cozy ambiance without harming bees.

Animal Hair Makeup Brushes → Synthetic Brushes

Many makeup brushes are made from animal hair, such as sable, badger, or horsehair. Synthetic makeup brushes are a cruelty-free alternative that performs just as well, if not better. Modern synthetic fibers are designed to mimic the softness and performance of natural hair while being easier to clean and less prone to shedding.

Conventional Cleaning Products → Cruelty-Free and Plant-Based Cleaners

Many household cleaning products contain animal-derived ingredients or are tested on animals. Swap them for cruelty-free and plant-based cleaners. Brands like Method, Seventh Generation, and Mrs. Meyer’s offer a wide range of vegan cleaning supplies that are effective at keeping your home spotless without the cruelty.

Wool Sweaters → Cotton, Hemp, or Bamboo Fabrics

Wool, commonly used in sweaters and winter clothing, is derived from sheep. Opt for cozy alternatives like cotton, hemp, or bamboo fabrics, which are not only vegan but also more breathable and sustainable. These plant-based materials offer warmth without the itchiness or environmental impact of wool production.

Conventional Skincare and Haircare → Vegan Skincare and Haircare

Personal care products often contain animal-derived ingredients like lanolin (from sheep’s wool) or beeswax. Transition to vegan skincare and haircare, which uses plant-based ingredients like shea butter, coconut oil, and aloe vera. Many vegan brands are also cruelty-free, meaning they don’t test on animals, offering a more ethical choice for your beauty routine.

Milk → Plant Milk

One of the easiest and most impactful swaps is replacing dairy milk with plant-based milk like almond, soy, oat, or coconut milk. These options are widely available, nutritious, and versatile. Use them in coffee, cereals, smoothies, or cooking and baking. Most plant-based milks are fortified with calcium and vitamins, making them a healthy and delicious dairy alternative.

Switching to a vegan lifestyle doesn’t have to be difficult or restrictive. With so many alternatives available, it’s easy to replace everyday products with vegan versions that are just as effective and often better for your health, the environment, and animals. Start by making these simple swaps, and you’ll be well on your way to living a more compassionate, sustainable lifestyle.

For more tips on vegan living, check out additional articles on Health Fitness Revolution. Together, we can make small changes that have a big impact!

• Decreases stress: Mushroom coffee has adaptogens (plant-based compounds) that help regulate the body’s cortisol release when stressed. Regulation of cortisol can help protect against chronic metabolic disorders, inflammation, and other diseases. Adaptogens help keep balance in our body by modifying cortisol production, so that the body can function correctly. Their stimulating properties can help reduce the effects of stress on the body.

• Reduces inflammation: Both coffee beans and mushrooms are full of polyphenols. Polyphenols have antioxidant properties that can help decrease inflammation in the body. Due to the antioxidant properties that it has, it fights against free radical damage which also aids in lowering inflammation. 

• Improves immune response: Since mushroom coffee contains polyphenols and antioxidants such as flavanols and carotenoids, these all work to strengthen the immune system. It also contains beta-glucans, polysaccharides and triterpenes that can also help to increase resistance to illnesses and support the immune system. These compounds are very beneficial for those with stressful lives, those who are active or even athletes to keep their immune system in good shape. 

• Maintains gut health: As we’ve mentioned before, mushroom coffee contains prebiotics that can help produce healthy bacteria in the gut which is essential for digestion. The prebiotics also assist in improving overall gut health. Since mushrooms are also rich in bioactive polysaccharides themselves, these also act as prebiotics that directly boost digestive health. 

• Lower caffeine: Ground mushroom powder itself does not contain caffeine. The total caffeine level depends on the coffee combined with it. Some mushroom powder can be decaf, or blended with herbal coffee instead of regular coffee beans which makes it caffeine-free! This can be beneficial for people who are sensitive to caffeine or choose to not drink a lot of caffeine. Caffeine without the extra jitters! 

• Lower risk of disease: The antioxidants in mushroom coffee and it’s anti-inflammatory benefits  protect from free radical damage. In turn, this helps to prevent some degenerative diseases such as diabetes, cognitive decline, and heart disease. By preventing the onset of some diseases, this can benefit your long-term health as well. 

• Aids in liver function: Mushrooms, loaded with adaptogens that help prevent liver disease and improve liver function. The adaptogens encourage toxins and waste to be flushed from the body smoothly. They can also regulate liver enzymes and fight harmful immune responses that affect liver cells and healthy liver function. 

• Loaded with antioxidants: Research has shown that a cup of coffee is higher in antioxidants than other drinks and teas. At the same time, mushrooms contain a very high level of antioxidants as well. This is why mushroom coffee is enriched with antioxidants, it’s double packed in a single cup. What a win-win!

• Helps Cognitive Function: Mushroom coffee contains compounds that can help to promote neural health and support overall brain health. Studies show that Lion’s mane in specific can encourage the production of nerve growth factor. Sequentially, this can increase the length of nerve cell processes, which promotes concentration, focus, and memory. 

• Lowers oxidative stress: The antioxidants found in both mushrooms and coffee are beneficial to health because they provide defense against the free radicals that we’re exposed to everyday. Free radicals create oxidative stress for the human body, which can induce cellular damage as well. Low oxidative stress can help protect against serious health issues and diseases. 

The Skinnytaste Cookbook 

“The Skinnytaste Cookbook” is a New York Times bestseller by food blogger and cookbook author Gina Homolka. This cookbook features over 150 healthy and flavorful recipes that are low in calories but big on taste. The recipes include a wide range of cuisines and ingredients, from Mexican-inspired dishes to Asian stir-fries to classic American comfort food. The cookbook also includes tips for meal planning, ingredient substitutions, and cooking techniques to help readers make healthier choices in the kitchen.

The Complete Mediterranean Cookbook

“The Complete Mediterranean Cookbook” by America’s Test Kitchen is a comprehensive guide to the Mediterranean diet, which has been shown to have numerous health benefits. This cookbook features over 500 recipes that emphasize the use of fresh, whole foods like fruits, vegetables, whole grains, and lean proteins. It also includes information on the health benefits of the Mediterranean diet, as well as tips for meal planning and preparation. With recipes ranging from classic Mediterranean dishes like Greek salad and hummus to more unique recipes like Moroccan chicken and quinoa-stuffed peppers, this cookbook is a great resource for anyone looking to incorporate more healthy and delicious Mediterranean-inspired meals into their diet.

Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck

“Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck” by Thug Kitchen is a best-selling cookbook that combines healthy eating with a no-nonsense attitude. It features a variety of plant-based recipes that are designed to be delicious, easy to prepare, and affordable. The cookbook also includes tips for stocking your kitchen, meal planning, and reducing food waste. With a humorous and irreverent tone, “Thug Kitchen” challenges the notion that healthy eating has to be bland or boring, and encourages readers to embrace a healthy lifestyle with a sense of fun and adventure.

The Plant Paradox Cookbook

“The Plant Paradox Cookbook” by Steven R. Gundry is a cookbook focused on healthy eating by avoiding foods containing lectins, a type of protein that can cause inflammation and other health issues. This cookbook provides 100 delicious and nutritious recipes that are free of lectins, including plant-based dishes, proteins, and desserts. The book also includes helpful tips and information on the benefits of lectin-free eating, making it a valuable resource for anyone looking to improve their health and wellness through their diet.

The Whole30: The 30-Day Guide to Total Health and Food Freedom

“The Whole30: The 30-Day Guide to Total Health and Food Freedom” by Melissa Hartwig Urban and Dallas Hartwig is a popular cookbook that focuses on a 30-day program to help reset the body and improve overall health. The book features a variety of delicious and healthy recipes, as well as tips and advice for following the program successfully. The Whole30 program emphasizes whole, unprocessed foods and eliminates common allergens and inflammatory foods such as sugar, dairy, grains, and legumes. The book has gained a large following and has helped many people improve their eating habits and overall health.

Cravings: Recipes for All the Food You Want to Eat

“Cravings: Recipes for All the Food You Want to Eat” is a best-selling cookbook by model and television personality Chrissy Teigen and food writer Adeena Sussman. This cookbook features a collection of recipes that are not only delicious but also approachable and perfect for home cooking. The recipes include a mix of comfort food classics and modern twists on favorite dishes, as well as some of Teigen’s personal favorites. The cookbook also includes personal stories and photos, making it a fun and engaging read. With recipes like John’s Famous Fried Chicken Wings and Pad Thai Carbonara, it’s no wonder “Cravings” has become a fan favorite.

The Instant Pot Electric Pressure Cooker Cookbook: Easy Recipes for Fast & Healthy Meals

“The Instant Pot Electric Pressure Cooker Cookbook: Easy Recipes for Fast & Healthy Meals” by Laurel Randolph is a great resource for those looking to cook healthy meals in a time-efficient manner. With over 100 recipes specifically designed for the Instant Pot, this cookbook offers a variety of options for breakfast, lunch, dinner, and even dessert. The recipes are easy to follow and are perfect for beginners who are just starting to use the Instant Pot. Additionally, the cookbook provides helpful tips and tricks for cooking with the Instant Pot, making it a valuable resource for anyone looking to incorporate this kitchen tool into their healthy cooking routine.

The Oh She Glows Cookbook

“The Oh She Glows Cookbook” by Angela Liddon is a popular cookbook among those following a vegan lifestyle. It features over 100 plant-based recipes that are not only delicious but also nourishing for the body. Liddon includes recipes for breakfast, lunch, dinner, snacks, and even desserts that are all vegan and gluten-free. Some of the recipes include lentil-walnut meatballs, creamy tomato soup, and chocolate avocado pudding. The cookbook also includes tips for stocking a vegan pantry and kitchen, as well as suggestions for ingredient substitutions. Overall, “The Oh She Glows Cookbook” is a great resource for anyone looking to incorporate more plant-based meals into their diet.

The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease

“The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease” by Michael Greger M.D. FACLM and Gene Stone is a cookbook that provides over 100 plant-based recipes that are designed to help prevent and reverse disease. The recipes are based on Dr. Greger’s best-selling book “How Not to Die” and are focused on incorporating foods that are high in nutrients and beneficial for health. The cookbook includes recipes for breakfast, soups, salads, main dishes, and desserts, as well as tips for meal planning and food preparation. This cookbook is a great resource for anyone looking to incorporate more plant-based meals into their diet and improve their overall health.

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet ​​

“The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet” by Alona Pulde M.D. and Matthew Lederman M.D. is a best-selling cookbook that focuses on a whole-food, plant-based diet to improve health and prevent chronic diseases. The book includes over 100 recipes and a four-week meal plan, making it easy for readers to transition to this healthy lifestyle. The authors also provide information on the science behind the diet, as well as tips on how to stock a plant-based kitchen and navigate social situations. This cookbook is perfect for those looking to improve their health and incorporate more plant-based meals into their diet.

Enhanced Nutritional Value

Foods that are in season are typically harvested at their peak ripeness, which means they are packed with nutrients. Fruits and vegetables grown in their natural season contain higher levels of vitamins, minerals, and antioxidants. For example, summer tomatoes boast more lycopene, while winter squash is rich in beta-carotene. Eating seasonal produce maximizes your intake of essential nutrients, promoting better overall health. Studies have shown that locally grown produce is often more nutrient-dense than imported counterparts due to reduced storage time and transportation. Additionally, a meta-analysis of cohort studies found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease.

Better Flavor and Taste

There’s no denying that fresh, in-season produce tastes better. Seasonal fruits and vegetables are often more flavorful because they ripen naturally. Compare a summer peach to one shipped from another hemisphere in winter—there’s simply no contest. When you eat seasonally, you’re treating your taste buds to the best flavors nature has to offer, making healthy eating more enjoyable. Research indicates that produce harvested in season has a superior taste and texture, enhancing your dining experience. Plus, enjoying food at its peak freshness encourages healthier eating habits overall.

Supports Local Farmers

Buying seasonal produce often means purchasing from local farmers, which supports your local economy. When you buy directly from farmers’ markets or local grocery stores, you help sustain small farms and promote biodiversity. This direct support can lead to improved agricultural practices and encourages farmers to grow a wider variety of crops, which benefits both the environment and local communities. Studies have shown that local food systems contribute significantly to economic development, poverty reduction, and employment generation. Additionally, local agriculture often involves fewer artificial interventions, such as pesticides and synthetic fertilizers, which can be beneficial for the environment. By choosing seasonal and local produce, consumers play a crucial role in fostering a more sustainable and resilient food system.

Reduces Carbon Footprint

Eating seasonally can significantly lower your carbon footprint. When food is grown locally and in season, it requires less transportation and storage, resulting in lower greenhouse gas emissions. In contrast, foods that are out of season often travel long distances from different parts of the world, contributing to pollution and climate change. By choosing local, seasonal foods, you’re making a positive impact on the planet. Research indicates that food transportation accounts for nearly 20% of total food system emissions, making local consumption a more sustainable choice. Additionally, seasonal produce tends to be grown without artificial heat, further reducing its environmental impact.

Encourages Variety in Your Diet

When you commit to eating seasonally, you naturally diversify your diet. Each season brings a different array of fruits and vegetables, encouraging you to try new recipes and foods you might not otherwise choose. This variety not only makes meals more exciting but also ensures you receive a broad spectrum of nutrients, which is vital for optimal health. Research has shown that seasonal eating can enhance diet diversity, reduce the risk of chronic diseases, and improve overall well-being. By embracing seasonal foods, you’re more likely to consume a wider range of vitamins and minerals, contributing to a healthier lifestyle.

Promotes Mindful Eating

Eating seasonally encourages a more mindful approach to food. By focusing on what is currently available, you become more aware of your food choices and their impact on your health and the environment. This awareness can lead to healthier eating habits and a greater appreciation for the food on your plate, fostering a deeper connection to nature and sustainability. Research has shown that mindful eating, which includes being conscious of seasonal food, can enhance overall well-being and psychological resilience. Additionally, seasonal eating reduces the environmental impact of food production by minimizing transportation and storage needs, further supporting sustainability.

Better for Your Wallet

Seasonal produce is often more affordable than out-of-season options. When fruits and vegetables are in peak season, they are more abundant, which can drive down prices. Additionally, buying directly from local farmers or markets can often result in better deals than purchasing imported goods. This economic benefit is supported by research indicating that seasonal and local food systems can reduce costs associated with transportation and storage. Furthermore, a study published in the Journal of Agricultural and Food Chemistry found that produce picked at its peak ripeness not only maximizes nutrient content but also offers better value for consumers. By choosing seasonal produce, you not only enjoy fresher and tastier foods but also make budget-friendly decisions that support a sustainable food system.

Supports Soil Health and Biodiversity

Seasonal eating aligns with sustainable farming practices that support soil health and biodiversity. Farmers who grow crops in their natural seasons often employ techniques that protect and enrich the soil, such as cover cropping, reduced tillage, and crop rotation. These practices reduce the need for synthetic fertilizers and pesticides, as they naturally enhance soil fertility and manage pests. According to a study by the USDA‘s Natural Resources Conservation Service, healthy soil is teeming with billions of bacteria, fungi, and other microbes that form a symbiotic ecosystem essential for plant growth. This approach not only leads to healthier crops but also fosters a more diverse ecosystem, which is crucial for long-term agricultural sustainability. Research published in the journal Frontiers in Soil Science highlights the importance of soil health indicators, such as soil organic matter and microbial biomass, in maintaining ecosystem functions. By promoting biodiversity and reducing chemical inputs, seasonal eating contributes to environmental conservation and the resilience of farming systems.

Aligns with Natural Rhythms

Eating in harmony with the seasons helps align our bodies with natural rhythms. Many cultures have long recognized the importance of seasonal eating for health and wellness. For example, during colder months, hearty root vegetables and warming spices can nourish and comfort us. In contrast, lighter salads and fruits can help us stay cool and refreshed during the summer. By tuning into these rhythms, you can enhance your physical and mental well-being. Research supports this, showing that seasonal eating can improve nutrient intake and overall health. A study published in the journal Nutrition Reviews found that seasonal fruits and vegetables are often more nutrient-dense than those out of season, providing greater health benefits. Additionally, aligning our diet with the seasons can help regulate our circadian rhythms, which are crucial for maintaining a healthy sleep-wake cycle and metabolic balance.

Encourages Community Connection

Eating seasonally often involves engaging with your community. Visiting farmers’ markets, participating in community-supported agriculture (CSA), or attending local food events allows you to meet local growers and fellow food enthusiasts. This sense of community fosters relationships and encourages a shared commitment to sustainability and health, creating a supportive network that can enrich your life. Research has shown that community engagement in local food systems can enhance social well-being and strengthen community ties. A study published in the journal Foods highlights that local seasonal food consumption can lead to more sustainable consumption patterns and foster a sense of community. Additionally, engaging with local food systems can provide educational opportunities about sustainable practices and healthy eating, further promoting a culture of health and sustainability.

In conclusion, the benefits of eating seasonally extend far beyond personal health. By making seasonal choices, you contribute to a more sustainable food system, support local economies, and enjoy fresher, tastier foods. As we become more aware of the impact our food choices have on the planet, embracing seasonal eating is not just a trend—it’s a powerful step towards a healthier you and a healthier planet. Make the shift to seasonal eating today and enjoy all the incredible benefits it has to offer!

Olive Oil

This healthy source of monosaturated fats is a staple in the Mediterranean diet. A 2015 study administered in Spain revealed that a high consumption of olive oil is associated with a lower risk of diabetes. Meanwhile, a high consumption of butter and fatty salad dressing is associated with a higher risk of diabetes. Olive oil is an excellent source of fat for diabetics and prediabetics because it promotes both satiety and an antioxidant friendly environment.

Avocados

This wholesome fruit shows up in vibrant green HD photos on Tumblr blogs and Pinterest boards. But this is one trend who should all support. This delicious source of fat is something everybody (especially diabetics) should incorporate into their diets. Avocados are high in monounsaturated and polyunsaturated fat. This diverse fat content encourages healthy blood lipid and blood glucose levels, which is important for managing both weight and diabetes.

Dark Chocolate

Dark chocolate is a great source of antioxidants, which have been shown to control insulin sensitivity, glucose metabolism, and sugary cravings. A 2015 clinical trial revealed that participants who consumed dark chocolate had better insulin sensitivity than participants who consumed white chocolate. Research has also shown that consuming dark chocolate resolves sugary food cravings, which is a vital component of blood glucose management.

Garlic

Garlic is a flavor packed member of the onion genus; Allium. This bold ingredient is a vital food staple in several parts of the world for its medicinal benefits and colorful flavor. Composed of over 400 phytochemicals, this flavor-packed bulb can be used to reduce and diminish health complications associated with diabetes.

Red Grapefruit

This juicy, tart red fruit is jam-packed with pectin, a healthy fiber that promotes healthy cholesterol levels. A 16-week study conducted at the University of Florida College of Medicine affirmed that grapefruit pectin reduces bad cholesterol (LDL) levels while increasing good cholesterol (HDL) levels. Healthy LDL and HDL levels are important for managing your risk of developing or worsening diabetes.

Turmeric

This disease-fighting root is a cherished ingredient throughout the Indian subcontinent. This zesty spice is a major component in Indian cuisine, giving the devourers both flavor and health benefits to dine on. Curcumin, the main ingredient in turmeric, is potent in its ability to manage blood glucose and reverse insulin resistance. If you are a prediabetic, consuming turmeric supplements for just 9 months can significantly lower your chances of developing diabetes.

Fish

This omega-3 rich healthy meat can decrease diabetes-related complications. In a 2008 study conducted in Europe, participants who were diagnosed with diabetes consumed less than two servings of fish a week. The study also found that when diabetic participants consumed at least two servings of fish a week, they were less likely to develop kidney related disease. This makes fish a kidney disease-fighting instrument for diabetics, and also supports federal recommendations of eating two servings of fish a week.

Asparagus

This low-calorie and high carb veggie is a perfect snack idea for diabetics. Asparagus is especially high in the antioxidant glutathione, which is a key player is reducing diabetes-related deficiencies. Glutathione deficiency, which is a common consequence of diabetes, can lead to cell damage and a host of other health repercussions. Asparagus can help rejuvenate this antioxidant, preventing the oxidative effects prone to diabetics.

Cinnamon

This sweet and savory spice has been renown for its medicinal properties for thousands of years. Among its many medicinal properties is its ability to lower glucose levels. Cinnamon lowers the amount of glucose that enters the bloodstream after a meal by slowing carbohydrate breakdown and mimicking insulin. Cinnamon also manages blood glucose levels while fasting. A health trial administered on 543 participants revealed that the consumption of cinnamon is correlated with a significant decrease in fasting blood glucose levels. This makes cinnamon a triple threat, and may even give diabetes a run for its money.

Greek Yogurt

This creamy snack can keep you a lot more satisfied than high-carb snacks, which is good news for anyone struggling with overeating. Greek yogurt has nearly double the protein of traditional yogurt, with fewer the carbs. This luscious yogurt is most beneficial for diabetics when eaten first thing in the morning, due to its low glycemic index. Consuming low GI foods early in the day can help prevent irregular blood glucose levels in diabetics. The probiotic content in greek yogurt can also help manage diabetes. Scientists claim that healthy levels of gut bacteria can drastically lower blood glucose levels, making greek yogurt a healthy food option for diabetics.

Most restaurants that we usually visit are rated on a five star scale, typically done by customer reviews that can be made in seconds from your cell phone. Fine dining restaurants and other upscale places are often rated by the Michelin system, which is a three star scale or in some cases the lack of a star. The Michelin Guide, a global authority on fine dining, awards Michelin stars to restaurants for exceptional culinary excellence. Rather than one person, a collective of anonymous critics and inspectors visit the restaurant for multiple meals over a long period of time and only then considers them for a star.

A star is considered the highest recognition in the culinary world. Just like Oscars and Grammys highlight outstanding achievements in film and music, Michelin stars elevate chefs and dining establishments to a very revered status in the culinary world. It’s a testament to skill, dedication, and innovation in cooking!

History of the Michelin Guide and Star

The Michelin Star actually never started as a culinary award; rather, its system originated in France in 1900 by the Michelin Tire founders as a way to encourage people to drive their cars more. The two brothers André and Édouard Michelin made a guide about how to replace and repair tires in order to push for more people to “burn rubber” as they called it. Later on it became a a promotional guide that included restaurants, hotels, and gas stations. They even began to charge people for the “little red book,” which contained the guides. Their marketing strategy was extremely successful. Certainly, people from all over France began to drive more and, therefore, go through tires faster.

Later, in 1926, it began rating restaurants, which brought a lot of attention and business to those that received a star, and people from all over the region would drive to try the recommended places. In 1931 it became a three star system and has stuck ever since. The guide only came to the United States in 2005.

Rating System

Michelin stars are awarded based on ingredient quality, flavor, cooking techniques, value, consistency, and ambiance. Along with the rest presentation and even the chef’s personality, and whether it is incorporated into the food is regarded with one to three stars symbolizing rates of excellence.

The system makes an effort to not be biased based on customer service, decor, wait-time, or even formality of the restaurant. The only thing they will rate is the food on the plate, and the consistency of the quality of the ingredients and food. The rating system remains secretive, with anonymous inspectors evaluating restaurants worldwide, typically undercover so they don’t receive special treatment. Michelin stars can significantly improve a restaurant’s reputation and future, so the rating process is very tedious and will only be given to restaurants who have earned it.

A one-star rating already indicates an excellent restaurant, two stars means outstanding cooking worth a detour, and three stars signify an extraordinary meal worth a special journey.

Renowned Chefs

One of the most famous Michelin-starred chefs is late Joël Robuchon, who is known for holding 32 stars and his famous mashed potatoes. He is often called the Godfather of Michelin. Anne-Sophie Pic, from France, has earned 10 Michelin stars to date, making her the most decorated female chef in the history of the culinary award.

Other notable Michelin-starred chefs include Alain Ducasse, Massimo Bottura, Thomas Keller, Raymond Blanc, Paul Bocuse, Guy Savoy, Martin Berasategui and the famous, Gordon Ramsey. While earning Michelin stars is highly prestigious, maintaining them requires consistent high standards. Chefs can lose stars if the quality of their food declines. Michelin stars are not only important for chefs but also for food lovers, they represent a guarantee of exceptional dining experiences.

Check out the Michelin Guide and find a 10/10 experience near you to try! Luckily, Houston has been chose as the next location for the as host city for first Michelin Guide Texas Ceremony. A great choice since Houston is known to be a hotspot for foodies. November 11th, will be the ceremony and for the next year Houston fine dining scene will be put to the test. Which restaurants do you think will get a star?

• Improves the health of your skin and hair

We all want stronger and healthier hair. Your hair needs three things to grow healthy: keratin, minerals, and also collagen! That may be why so many women tend to use supplemental products with collagen in them to help their hair grow faster, stronger, and healthier! It also benefits by improving skin elasticity and preventing wrinkles as well.

• Boosts your metabolism

Adding collagen supplements can also help improve your metabolism. It does so by adding muscle mass to your body and helps in aiding the conversion of essential nutrients that your body needs. Muscle mass is important because it helps them improve the health of your bones and improves your posture.

• Reduces pain in your joints

Are your joints becoming weak and fragile? Maybe you have started to notice a slight pain in your walk. A lack of collagen causes pain, inflammation, and the deterioration of your joints. Taking collagen supplements can help aid in the regrowth of your joint tissue and help relieve pain. A study was done related to collagen supplement intake in athletes from Penn State University.

• Prevents bone loss

Our bones are important because they keep the help support and keep the structure of our bodies. This is commonly known as Osteoporosis. Collagen supplements can help stimulate your body to create more collagen in your bones.

• Prevents stretch marks and reduces cellulite

You may start to notice stretch marks appearing on your body and unwanted cellulite taking shape. This is due to the lack of collagen!  

• Helps repair leaky gut syndrome

Leaky gut syndrome is a condition where the lining for your small intestine becomes damaged and allows toxins such as waste, bacteria, and undigested food particles to “leak” or pass through the intestinal wall and infiltrate the bloodstream. The intake of this supplement can help aid and reverse this by helping your body rebuild the collagen in your intestinal walls.

• Helps strengthen your nails

Just like your hair, your nails also need collagen to grow healthier and stronger! If you notice your nails become brittle and break easily, you might need to add some collagen to your diet.

• Helps balance your hormones

Hormonal imbalance in your body can affect you in many ways. Different hormones are responsible for different functions within your body. One common way we see hormonal imbalance can be related to acne. Collagen helps balance many of these hormones in order to keep you living a long and healthy life.

• Healthy teeth and gums

Whenever you pay a visit to the dentist’s office and your dentist lectures you on taking care of your teeth and oral hygiene, listen to them! A beautiful smile comes along with strong and healthy gums. Besides regularly brushing your teeth, flossing, and rinsing with mouthwash…adding supplemental collagen or eating bone broth can provide the nutrients needed for stronger and healthier teeth structure.

• Helps reduce anxiety

In today’s growing modern society, we are bombarded with many different stressors in our everyday lives. A lot of stress from work, school, and just life, in general, can lead to anxiety. Collagen has anti-anxiety properties that can be found in its high concentration of Glycine.

Read the top 10 health benefits of kale below and you might find yourself hopping on the kale bandwagon.

• Kale Can Lower Your Risk for Cancer

Kale is a cruciferous vegetable. Cruciferous vegetables are rich in nutrients like carotenoids which decrease the risk of cancer and eye diseases. The chlorophyll in kale binds to carcinogenic heterocyclic amines which are generated when animal-derived foods are grilled at a high temperature. By binding to these compounds, chlorophyll prevents their absorption in the body which is suggested to reduce the risk of cancer.  

• Improves Bone Health

Kale is high in vitamin K, which modifies bone matrix proteins and improves calcium absorption in the body for stronger bones. Making kale a regular addition to your diet will provide you with a good source of vitamin K, protein, and calcium which are very important for cellular functions and bone health.  

• Aids in Digestion

Kale contains a high amount of fiber, which will help keep you feeling fuller for longer and promotes regular and healthy elimination. Additionally, kale is low in oxalates, which in high amounts can prevent the body from absorbing calcium.  

• Improves Skin and Hair

The healthy balance of omega-3 and omega-6 fatty acids in kale will do wonders for your hair and nails when consumed regularly with a balanced diet. The beta-carotene in kale is converted to vitamin A in the body, which is essential for the production of healthy hair, skin, and nails. The vitamin C content in kale is good for the production of collagen, which provides structure for skin, hair, and bones.

• Low in Calories

1 cup of kale has only 33.5 calories per serving while providing a day’s worth of vitamin C, twice the recommended daily intake of vitamin A, plenty of vitamin K, and a sizeable dose of fatty acids and minerals.   

• High in Antioxidants

Kale is high in lutein and zeaxanthin which are antioxidants that have been linked to eye health and drastically reduced risk of macular degeneration and cataracts. Kale is also a good source of flavonoids, which have been shown to have anticancer activity

• Kale Helps Lower Blood Pressure

1 cup of kale contains about 329mg of potassium, which is an important mineral to have in your diet because it is needed for the proper function in the body. Finding in one study indicated that those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Another study indicated that having an adequate intake of potassium would reduce your risk for stroke as well.

• Kale Helps Lower Cholesterol

Consuming kale has been shown to have cholesterol-lowering effects when it is regularly incorporated into your diet. Steam cooking kale also significantly improves its bile acid binding capacity, which will help lower your cholesterol when consumed regularly.

• Kale Helps Elevate Mood

Kale contains a lot of phytonutrients, carotenoids, and omega-3 fatty acids which all help fight depression and contribute to elevated mood. Additionally, the combination of iron, folate, vitamin b6, and protein help your body to create more serotonin and dopamine which are both neurotransmitters that have important mood regulatory functions.  

• Kale Fights Inflammation

Reducing the inflammation in the body is key for health and the omega-3 fatty acid content in kale helps to do just that. Inflammation is undoubtedly an underlying precursor to chronic diseases such as type II diabetes and heart disease. Foods that are processed and contain a high amount of fat promote inflammation in the body, so cutting out refined carbohydrates, sodas, red meat, and incorporating more fruits and vegetables into your diet is essential for lowering your risk of inflammation and chronic disease. 

Spooky Apple Bites

Ingredients:

• 4 large apples (any variety)
• 1/2 cup almond butter or peanut butter
• Slivered almonds for teeth
• Strawberries for tongues
• Dark chocolate chips for eyes

Instructions:

1. Slice each apple into quarters and remove the core.
2. Spread almond or peanut butter on one side of each apple slice.
3. Insert slivered almonds into the almond butter to look like teeth.
4. Slice strawberries into thin strips and place them in the “mouth” for tongues.
5. Add dark chocolate chips on top to create eyes. These spooky bites are perfect for a nutritious, creepy treat.

Why it’s healthy: Apples are high in fiber and vitamin C, while almond butter provides healthy fats and protein.

Pumpkin Spice Energy Balls

Ingredients:

• 1 cup rolled oats
• 1/2 cup canned pumpkin puree
• 1/4 cup almond butter
• 2 tbsp chia seeds
• 1 tbsp maple syrup
• 1/2 tsp pumpkin pie spice
• 1/4 cup dark chocolate chips

Instructions:

1. In a mixing bowl, combine oats, pumpkin puree, almond butter, chia seeds, maple syrup, and pumpkin pie spice.
2. Stir in dark chocolate chips.
3. Roll the mixture into bite-sized balls and refrigerate for at least 30 minutes.
4. Enjoy as a healthy, grab-and-go Halloween snack!

Why it’s healthy: These energy balls are full of fiber, omega-3s from chia seeds, and antioxidants from dark chocolate, making them the perfect balance of flavor and nutrition.

Monster Guacamole Dip

Ingredients:

• 2 ripe avocados
• 1 lime, juiced
• 1 small tomato, diced
• 1/4 red onion, finely chopped
• 1 clove garlic, minced
• 1/2 tsp sea salt
• Blue corn chips for dipping
• Black olives and bell peppers for decoration

Instructions:

1. Mash avocados in a bowl and mix in lime juice, tomato, onion, garlic, and sea salt.
2. Transfer the guacamole into a shallow dish.
3. Decorate your “monster” by using black olives for eyes and strips of bell peppers for hair.
4. Serve with blue corn chips for a spooky Halloween twist.

Why it’s healthy: Avocados are packed with heart-healthy fats, fiber, and essential vitamins, making this dip both delicious and nutritious.

Banana Ghost Pops

Ingredients:

• 3 ripe bananas
• 1/2 cup plain Greek yogurt
• 1/4 cup unsweetened shredded coconut
• Mini dark chocolate chips for eyes and mouth
• Wooden sticks or skewers

Instructions:

1. Peel and cut bananas in half, inserting a wooden stick into each half.
2. Dip the bananas into Greek yogurt and roll in shredded coconut.
3. Press two chocolate chips into each banana to make eyes, and one for the mouth.
4. Freeze for at least an hour before serving.

Why it’s healthy: Bananas are naturally sweet and a good source of potassium, while Greek yogurt adds protein and probiotics for a gut-friendly treat.

Jack-o’-Lantern Stuffed Peppers

Ingredients:

• 4 orange bell peppers
• 1 cup quinoa, cooked
• 1 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/2 cup salsa
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Shredded vegan or regular cheese (optional)

Instructions:

1. Preheat oven to 350°F (175°C).
2. Slice the tops off the bell peppers and remove the seeds. Use a small knife to carve jack-o’-lantern faces into the side of each pepper.
3. In a bowl, mix cooked quinoa, black beans, corn, salsa, cumin, and smoked paprika.
4. Stuff the peppers with the mixture, and top with shredded cheese if desired.
5. Place the peppers in a baking dish and bake for 25-30 minutes, until the peppers are tender.

Why it’s healthy: This plant-based meal is full of fiber, protein, and antioxidants, making it a nutrient-dense dish that’s perfect for a Halloween dinner.

Witchy Green Smoothie

Ingredients:

• 1 cup spinach
• 1 banana
• 1/2 avocado
• 1 cup almond milk (or any plant-based milk)
• 1 tbsp chia seeds
• 1/2 tsp spirulina powder (optional for extra green color)
• Ice cubes

Instructions:

1. Blend all ingredients in a high-speed blender until smooth.
2. Pour into a glass and add a spooky straw for a Halloween vibe.

Why it’s healthy: This smoothie is packed with nutrients from spinach, avocado, and chia seeds, providing healthy fats, fiber, and antioxidants to keep you fueled throughout your day.

Chocolate-Dipped Clementine Pumpkins

Ingredients:

• 4 clementines, peeled
• 1/4 cup dark chocolate, melted
• Pretzel sticks for stems

Instructions:

1. Peel the clementines and dip the bottom half into melted dark chocolate.
2. Insert a pretzel stick into the top of each clementine to resemble a pumpkin stem.
3. Let the chocolate harden, then serve.

Why it’s healthy: Clementines are a great source of vitamin C, and dark chocolate offers antioxidants for a guilt-free indulgence.

Mummy Avocado Toast

Ingredients:

• 2 slices whole-grain bread
• 1 ripe avocado
• 1/2 tsp lemon juice
• Vegan cream cheese
• Black olives for eyes

Instructions:

1. Toast the bread to your desired crispness.
2. Mash the avocado with lemon juice and spread it onto the toast.
3. Use vegan cream cheese to create “mummy bandages” across the toast.
4. Add black olive slices for eyes. Serve immediately.

Why it’s healthy: Whole-grain bread adds fiber, while avocado provides heart-healthy fats. This snack is nutrient-dense yet fun for Halloween.

Carrot Fingers with Hummus

Ingredients:

• 4 large carrots, peeled
• Sliced almonds
• Hummus for dipping

Instructions:

1. Cut carrots in half and carve one end of each piece to resemble a “fingernail.”
2. Press a sliced almond onto the end of each carrot as the “nail.”
3. Serve with hummus for a nutritious dip.

Why it’s healthy: Carrots are high in beta-carotene, which supports eye health, and hummus offers protein and healthy fats from chickpeas and olive oil.

Ghostly Popcorn

Ingredients:

• 1/2 cup popcorn kernels
• 1 tbsp coconut oil
• 1/4 cup nutritional yeast for cheesy flavor
• Black sesame seeds for eyes

Instructions:

1. Heat coconut oil in a pot and pop the kernels.
2. Once popped, sprinkle with nutritional yeast for a cheesy, savory taste.
3. Add black sesame seeds on top of the popcorn to create “ghostly” eyes.

Why it’s healthy: Popcorn is a whole grain high in fiber, and nutritional yeast is a great source of B vitamins and adds a delicious, dairy-free cheesy flavor.

These healthy Halloween recipes prove that you don’t have to sacrifice flavor or fun to stay on track with your wellness goals. With these easy swaps and creative ideas, you can enjoy the spooky season guilt-free and share nutritious treats with your friends and family. Happy, healthy haunting!

For more healthy recipe ideas and tips, check out additional articles on Health Fitness Revolution!

Ever wonder why your grandmother always made bone broth? It’s not just because she was trying to make you eat more vegetables. There are actually tons of health benefits to bone broth, and it’s something that everyone should be including in their diets.

Bone broths, sometimes called ‘stock’ as well, are something everyone should be including in their diets. Not only are they delicious, but bone broths possess tons of health benefits too. Popular all around the world since the beginning of time, this inexpensive superfood is a healthy addition to your family’s diet- and it’s easy to make too! Given the title of a ‘superfood’, Health Fitness Revolution has compiled a list of the Top 10 Health Benefits of Bone Broth. Simply boil the animal bones, add some spices, and you are good to go! Let’s check out the health benefits:

Nutrients & Amino Acids

Bone broth is a simple dish that is packed with nutrients and amino acids. Bone broth includes calcium, magnesium, and phosphorus. The tissue and bone in the broth contain collagen, gelatin, proline, glycine, L-glutamine, Glycosaminoglycans. The bone marrow contains iron, vitamins A and K, fatty acids, selenium, zinc, and manganese.

Bone broth is also an excellent source of the amino acid L-glutamine which helps to heal your gut lining and reduce inflammation in your body. It has been shown to be beneficial for people with celiac disease or digestive issues like leaky gut syndrome or irritable bowel syndrome (IBS). It can also help to improve your immune system function as well as help you sleep better at night!

Joint protection

As we age, the cartilage in our joints wear and tear as we continually use them in our day to day lives. A study done in 2017 found that an increase in gelatin consumption increased the amount of collagen found in the tissue.

Collagen improves joint health by reducing inflammation and lubricating the joints so they can move more smoothly. This helps prevent pain and stiffness caused by osteoarthritis.

Gut health

Do you ever feel like your stomach is a mess?

Maybe it’s too acidic, or maybe it’s just not working the way it used to. Maybe you feel bloated, or have acid reflux, or just have an overall sense that something isn’t right with your digestion.

If so, we have good news for you: bone broth can help. That’s right—that liquid that comes off of a chicken carcass after hours of cooking can actually help you heal your gut and get things moving again.

Bone broth is rich in collagen, which helps repair and protect your stomach lining. And when your stomach lining is protected, you can expect healthy bowel movements and better digestion (without bloating, acid reflux, etc.). It’s even helpful for those dealing with Crohn’s disease due to their lower levels of collagen.

Cold & Flu

Chicken soup, bone broth, and other foods that contain gelatin—like bone broth—are all great ways to fight cold and flu symptoms. A study was done to find the effectiveness of chicken soup on those dealing with a cold concluding that they contain parts that have a substantial amount of medicinal activity, relieving people of their symptoms.

Bone broth is an excellent source of minerals, vitamins, and amino acids for your immune system. It also contains anti-inflammatory properties which are great for fighting off infections and reducing inflammation in your body. The gelatin found in bone broths can also help with digestion so it’s not surprising that you feel better after consuming it!

Osteoarthritis

While bone broth is known for its ability to help the joints, it has also been found to help those dealing with osteoarthritis. While there is no cure for osteoarthritis, there are ways to manage it. One way is through eating foods rich in collagen. Collagen is a protein found in bones and connective tissues that helps keep our joints healthy. Collagen also helps heal wounds and other injuries faster than other proteins do because it’s more flexible than other proteins. A study was done in 2016 to see how collagen interacted within the body of those dealing with osteoarthritis. The results concluded that collagen helped improve pain, stiffness, and mobility.

The study also focused on collagen’s ability to help promote cartilage growth and repair as well as its ability to reduce inflammation in the joints. Collagen is what provides strength and flexibility in our bodies’ connective tissues (such as ligaments, tendons, bones). It also helps protect them from wear and tear by creating a cushion between them. Collagen is made up of amino acids that are absorbed by the body through food sources such as meat or fish but can also be made from gelatin (a protein found in bone broth).

Hair, skin, nails

If you’re looking for a way to support the health of your hair, skin, and nails—without spending a fortune on expensive creams and lotions—bone broth may be the answer. Collagen- present in broth- supports the growth of hair, skin, and nails.

A study was conducted on women taking collagen supplements for an 8-week period. The results found that skin elasticity improved with prolonged use, meaning that skin will become more supple with repeated use of collagen-rich foods like bone broth.

Bone broth also contains hyaluronic acid, which helps your body retain moisture looking plump and youthful.

Anti-inflammatory

Bone broth truly is the new superfood!

It’s full of amino acids, including glycine, which has been found to reduce inflammation and fight free radicals. And that’s not all—glycine also supports your immune system.

Make bone broth part of your daily diet and you’ll be sure to feel better and look better!

Sleep improvement

If you’re looking for a way to improve your sleep quality, you might want to try bone broth. Bone broth is made with bones, water, and some vegetables, and it’s considered a superfood because of its high concentration of minerals and amino acids.

In 2015, researchers found that the amino acid glycine helped safely improve sleep quality. Those taking glycine noted better sleep and less fatigue throughout the day. This is especially helpful for people who have trouble falling asleep or staying asleep, but it can also help those who are simply looking for a deeper sleep experience.

Heart health

Collagen is a very important protein to have within your body. It can be found all around in your skin, bones, tendons, ligaments, and blood vessels. Collagen can help improve the elasticity in your blood vessels and increase the good cholesterol (HDL)- fighting against atherosclerosis.

Blood sugar

Bone broth is a great food for those dealing with diabetes. High in protein, low in calories and sugar, bone broth was found to act as a buffer for carbohydrates at increasing blood sugar levels. Glycine, the amino acid, has also been shown to control glucose production in the liver. Not only that, but glycine also helps fight against fructose consumption.

Studies have shown that glycine inhibits the release of insulin from the pancreas and reduces its production in the liver by increasing glucagon activity while decreasing insulin activity in the kidneys. Glycine also decreases the amount of sugar entering your bloodstream by inhibiting intestinal glucose absorption via sodium-dependent transporters (SGLT1).

• Improved energy: The main reason why many people like to drink coffee is that it boosts your energy levels. It helps you feel less tired due to the high amount of caffeine it contains and many studies show that coffee improves aspects of brain functioning. Some of these functions include memory, mood, vigilance, energy levels, reaction times, and general cognitive function.

• Burn fat: Caffeine is found in almost every fat burning supplement. This is because caffeine is proven to be one of the very few natural substances that helps with fat burn. One study revealed that caffeine can boost your metabolic rate, ensuring you are maximizing your ability to burn fat.

• Peace of mind: In a recent study conducted by Harvard University in 2011, women who drank four or more cups of coffee per day had a 20% lower risk of becoming depressed. It also showed that they were 53% less likely to commit suicide. Caffeine boosts your energy and can put you in a better mood.

• Good source of antioxidants: Coffee is known to be the biggest source of antioxidants in the western diet. The western diet typically consists a lot of red meat, sugary desserts, high-fat foods, and refined grains, but coffee serves as the main source of antioxidants which makes it one of the healthiest components of this diet.

• Hormone balancing effects: Researchers at Harvard University found that women who drank several cups of coffee per day were less likely to develop endometrial cancer, which is found around the lining of a woman’s uterus. Coffee helps reduce high levels of hormones thus the reduction of estrogen and insulin.

• Helps prevent disease: Coffee also has an impact on reducing the risk of developing certain diseases like Parkinson’s disease, heart failure, basal cell carcinoma, liver cancer, and Type II Diabetes. A 2009 meta-analysis revealed that consuming a cup of coffee can decrease the risk of Type II Diabetes.

• Antidepressant properties: According to a recent study by the Archives of Internal Medicine, women who drank 2 to 3 cups of coffee a day were less likely to be depressed and while also having a decreased risk of acquiring depression. Drinking caffeine can boost your energy and can leave you in a better mood.

• Longer life span: Although not too much research has been conducted on this, a recent study by The New England Journal of Medicine suggests that people who drink coffee could lead a longer life than non-coffee drinkers. Outside factors do play a role such as adopting bad health behaviors.

• Heart-healthy benefits: One Dutch study that people who drank 2 to 4 cups of coffee daily lowers the risk of heart disease by 20%. Drinking coffee can help reduce inflammation in the arteries which helps reduce the risk of developing heart disease.

• Better daily performance: The main reason as to why so many people consume coffee is to battle the early morning or afternoon fatigue. The consumption of caffeine helps boost your energy which also helps boost your performance level to help you get through the day.

Check out more of Health Fitness Revolution’s top 10 health benefits!

This week, Health Fitness Revolution is bringing you 10 low sugar fruits that are diabetic-safe:

• Berries:  All berries (strawberries, blackberries, raspberries, young berries and gooseberries) have a low glycemic index (low-GI) per typical serving; this means eating them will help you to stay full for longer, your blood sugar levels will remain steady and, subsequently, your energy levels will be sustained for longer. Berries are full of antioxidants which boost your immune system by neutralizing harmful by-products of metabolism called “free radicals” that can lead to cancer and other diseases. The antioxidants in berries are also good for your eyesight as they prevent eye damage and offer protection against retinal degeneration (particularly diabetic retinopathy and diabetic cataracts).
• Apples:  Apples are the convenient fruit for diabetics. They’re low-GI, available throughout the year and a great, easy snack to pack for work or school. Apples are high in pectin, a soluble fiber which helps to lower cholesterol and regulate blood sugar levels and bowel function, and also has an anti-inflammatory effect which may help diabetics to recover from infections faster. We wrote about the health benefits of apples here.

• Cherries:  Although cherries have a lot of sugar, they have a very low GI load and are thus safe for diabetics to consume.  Cherries also contain powerful antioxidants called anthocyanins that provide the distinctive red color and have strong anti-inflammatory and anti-aging properties.
• Sour Citrus Fruits:  This includes grapefruits, limes, and lemons.  Citrus fruits are a great source of vitamin C, which helps to boost the body’s resistance against infections and helps to protect cells from damage caused by free radicals. Grapefruit also contains the flavonoid narigenin, which has been found to increase the body’s sensitivity to insulin and helps to maintain a healthy weight, which is a vital part of diabetes treatment.

• Guavas:  This tropical fruit has a low GI of 20 and high in fibre – the perfect combination to keep your blood sugar levels steady and your energy sustained. Guavas also contain about four times the amount of vitamin C as an orange.
• Pears:  Pears are high in fiber, vitamins A, B1, B2, C, E, folic acid, niacin, copper, phosphorous, potassium, calcium, iron and magnesium. Chinese pears have the most medicinal properties, but all pears help diabetics improve blood sugar levels.
• Jambul Fruit: Indigenous to India, this fruit are not readily known of in the U.S. It helps to control the conversion of carbohydrates in the pancreas into blood sugar. The bark, leaves and flowers of the jambul plant can also be used to manage blood sugar levels.
• Prunes:  The soluble fiber in prunes help normalize blood sugar levels. It does this by slowing the rate digested food leaves the stomach, thereby delaying the absorption of glucose.
• Cranberries:  A 2009 study published in the “Health Studies Journal” reports that low-sugar dried cranberries can help regulate blood sugar levels in individuals with type 2 diabetes.

• Apricots:  With a GI of only 31, it is low in sugar and has nutrients that can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber.

• Boosts Immunity: Boosting the immune system is one of ginseng’s health benefits. A study involving mice with lung infection concluded: “that a ginseng extract treatment induced a Th1-like immune response (cellular immune response) in the mice with Panax aeruginosa lung infection”.  
• Increased Energy: In today’s society with everyone on the go, individuals tend to sacrifice sleep for more time to do things. Even though there are many remedies for low energy, studies on ginseng suggest “Ginseng is a promising treatment for fatigue. Both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.” 
• Lowers Blood Glucose: Glucose is an important fuel for our bodies but sometimes too much in the blood is not a good thing. Also having high blood glucose is the main factor for developing/having diabetes. Like many other diseases, there are medications but if individuals wanted to take a natural approach a study was done on the effects of ginseng for diabetes and resulted that “the anti-diabetic effect of ginseng is positive for type 2 diabetic patients but has no significant impact on prediabetes or healthy adults”, which the difference is important to notice for individuals that have other types of diabetes. 

• May Help Reduce Flu Symptoms: Influenza, a.k.a the flu is a viral infection that affects millions of people every year. While getting the flu shot annually can help reduce the chances of getting ill from the flu, ginseng has been show to help shorten the flu if you do catch it. In a study on the Korean red ginseng (KRG) and its effects on influenza-like illness (ILI) the results concluded: “if this study will be successfully performed, the KRG extract may offer beneficial effects in reducing ILI incidence”. 

• Lowers Stress: In our overstimulated society, many individuals are finding themselves perpetually stressed out. Ginseng has been traditionally used as a remedy to fight stress- with one study finding it “provides a potential approach to regaining homeostasis after abnormal physiological changes caused by the stress of everyday life. The efficacy of this preparation has been demonstrated in various experiments conducted using human cells and animal models.” 

• Boosts Brain Health and Function: Cognition is known as the mental action or process of acquiring knowledge and understanding through thoughts, experiences, and the senses. Many different diseases affect this process, one being Alzheimer’s disease. In an attempt to find natural solutions, one study was done with Korean red ginseng (KRP) on cognitive performance in humans. The results “suggest that the decreased latency in ERP is associated with improved cognitive function.” 

• Lowers Blood Pressure: In the United States, blood pressure is often called the silent killer because it may not show symptoms. It can also put people at risk for heart diseases, heart failure, and stroke. Ginsent’s affect on blood pressure has been studied multiple times and it was concluded that “a mixed aqueous extract of salvia miltiorrhiza and P. notoginseng demonstrated anti-hypertensive effects by inhibition of arterial myogenic responses. The collective observations indicate that ginseng normalizes blood pressure and improves blood circulation.” 

• Improves Liver Function: The liver is an important organ of the body, known for metabolizing food, excreting waste, and producing bile. Since ginseng is known to have anti-inflammatory properties, it has been used in studies that test it’s efficacy in treating several diseases, including alcoholic liver disease, non-alcoholic fatty liver disease, and hepatitis. This review illustrates that “Ginseng and its principal components, ginsenosides, have shown a wide array of pharmacological activities including a beneficial role in the regulation of liver functions and the treatment of liver disorders of acute/chronic hepatotoxicity, hepatitis,” and many others.

• May Help with Erectile Dysfunction: This condition is when a male can not get or keep an erection firm enough for sexual intercourse. It is known to be a common issue for males in the U.S. While there are several different pharmaceutical medications to treat this, there are also studies that “provide suggestive evidence for the effectiveness of red ginseng in the treatment of erectile dysfunction.” 
• May Aid in Reducing Tumors: Cancer is a condition that still holds many mysteries to the health/medical community. It can affect any organ or part of the body and its treatment is known to be very taxing. The studies on the use of ginseng in treating tumors are promising, and conclude that “good evidence from in vitro and in vivo animal studies showing enhanced antitumor effect when ginseng is used in combination with some anticancer drugs”. 

At HFR we researched the health benefits of Brussels sprouts. We uncovered ten compelling advantages, backed by scientific studies and nutritional expertise. Whether you seek to boost heart health, aid digestion, or manage weight, exploring the remarkable perks of Brussels sprouts can motivate you to eat them more often.

So let us dive into the world of these vibrant green vegetables and unlock secrets for a healthier you. Brussels sprouts contain an array of vitamins, minerals, and plant compounds that can:

Nutrient-rich

Brussels sprouts are a nutritional powerhouse, containing many essential vitamins and minerals that promote health and wellness. These mini cabbages excel in vitamins C and K.

Vitamin C boosts the immune system, helps synthesize collagen, and acts as an antioxidant to protect cells from damage. Vitamin K is essential for blood clotting and maintaining strong bones.

Brussels sprouts also provide ample folate, a B vitamin crucial during pregnancy for cell growth, DNA synthesis, and a healthy cardiovascular system.

Additionally, they contain manganese, which aids in metabolizing carbohydrates, proteins, fats, and acts as another antioxidant to defend cells against oxidative stress.

With this nutrient-packed profile, Brussels sprouts offer immune support, bone health benefits, cardiovascular aid, and overall wellness when added to meals – whether roasted, sautéed, or steamed.

Antioxidant properties

Brussels sprouts are renowned for their potent antioxidant properties, making them a valuable part of a healthy diet.

These miniature green gems are packed with antioxidants like vitamin C and other compounds that play crucial roles in protecting the body from oxidative stress.

Vitamin C, a well-known antioxidant, neutralizes harmful free radicals and lowers the risk of chronic diseases. By scavenging free radicals, vitamin C prevents cellular damage and supports the body’s defense against oxidative stress. Consuming Brussels sprouts can boost your antioxidant intake to benefit overall health and wellbeing.

In addition to vitamin C, Brussels sprouts contain other important antioxidants like kaempferol, quercetin, and isothiocyanate. These compounds have demonstrated potential health benefits, including anti-inflammatory and anticancer properties. They work together to combat oxidative stress, reduce inflammation, and protect the body from various diseases.

Cancer prevention

When it comes to cancer prevention, Brussels sprouts are a standout vegetable that may offer significant benefits. These cruciferous veggies are packed with a group of compounds called glucosinolates, which have been extensively studied for their potential anticancer properties. Glucosinolates are converted into various biologically active compounds when Brussels sprouts are chewed or digested. These compounds, such as sulforaphane and indole-3-carbinol, have demonstrated powerful cancer-fighting properties in numerous studies. They are believed to work by inhibiting the growth of cancer cells, promoting their self-destruction, and preventing the formation of new blood vessels that support tumor growth. Several types of cancer have been specifically associated with a reduced risk through the consumption of Brussels sprouts. Colorectal cancer, one of the most common and deadly forms of cancer, has shown promising links to the regular intake of cruciferous vegetables like Brussels sprouts. Studies have also suggested that the glucosinolates in these vegetables may help protect against breast and prostate cancers.

Anti-inflammatory effects

Inflammation is a natural response of the body to protect itself, though chronic inflammation can lead to health issues. Brussels sprouts offer a natural way to fight inflammation and promote health.

Brussels sprouts are rich in antioxidants like vitamin C that neutralize free radicals and reduce oxidative stress, which drives inflammation. They also contain anti-inflammatory compounds like kaempferol and isothiocyanates that inhibit inflammatory enzymes and pathways.

Research shows that including Brussels sprouts in your diet may lower inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). By reducing chronic inflammation, these cruciferous vegetables may protect against chronic diseases and improve wellness.

Including Brussels sprouts as part of a balanced diet that emphasizes whole foods can be an effective strategy to harness their anti-inflammatory effects. Whether steamed, roasted, or sautéed, these versatile vegetables can deliver a delicious and nutritious element to meals. By enjoying Brussels sprouts regularly, you can contribute to a healthier, more inflammation-resistant body.

Heart health

Maintaining a healthy heart is crucial for overall well-being, and incorporating Brussels sprouts into your diet can contribute to cardiovascular health in several ways. These nutrient-packed vegetables offer a range of benefits that support heart function and help reduce the risk of heart disease.

Brussels sprouts are an excellent source of dietary fiber, which plays a vital role in heart health. Fiber can help lower cholesterol levels by binding to cholesterol in the digestive system and promoting its excretion from the body. By reducing cholesterol absorption, fiber can help prevent the buildup of plaque in the arteries, reducing the risk of heart disease and stroke.

In addition to fiber, Brussels sprouts provide essential nutrients that support cardiovascular function. Potassium, for example, is a mineral that helps regulate blood pressure and maintain a healthy heart rhythm. Adequate potassium intake is associated with a lower risk of hypertension and can help counteract the negative effects of sodium on blood pressure.

Furthermore, Brussels sprouts are a good source of folate, a B-vitamin that plays a crucial role in the production of red blood cells and the metabolism of homocysteine. Elevated levels of homocysteine are associated with an increased risk of heart disease, and consuming foods rich in folate can help maintain optimal levels and reduce this risk.

Digestive health

Maintaining a healthy digestive system is essential for overall well-being, and Brussels sprouts can play a beneficial role in promoting digestive health. These nutrient-rich vegetables are packed with fiber, which offers numerous benefits for the digestive system. The high fiber content in Brussels sprouts helps promote regular bowel movements and prevent constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive tract. By supporting proper bowel function, Brussels sprouts can alleviate discomfort and promote overall digestive wellness. Additionally, the fiber in Brussels sprouts acts as a prebiotic, providing nourishment for the beneficial bacteria in the gut. These beneficial bacteria, collectively known as the gut microbiome, play a crucial role in maintaining digestive health. They help break down and ferment fiber, producing short-chain fatty acids that support the health of the colon cells and contribute to a healthy gut environment. A healthy gut microbiome is associated with improved nutrient absorption, a stronger immune system, and a reduced risk of digestive disorders such as inflammatory bowel disease and irritable bowel syndrome. By consuming Brussels sprouts and their fiber content, you can help support the growth and diversity of beneficial gut bacteria, fostering a healthy digestive system.

Blood sugar control

Maintaining stable blood sugar levels is crucial for overall health, particularly for individuals with diabetes or those at risk of developing the condition. Brussels sprouts, with their unique combination of fiber and a low glycemic index, can be a valuable addition to a blood sugar-friendly diet. The high fiber content in Brussels sprouts helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. Fiber acts as a buffer, slowing the release of glucose into the bloodstream and promoting more stable blood sugar levels over time. This can be particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels. Furthermore, Brussels sprouts have a low glycemic index (GI), which is a measure of how quickly a food raises blood sugar levels. Foods with a low GI value are digested more slowly, causing a more gradual and gentle increase in blood glucose. This can help prevent sudden spikes and crashes in blood sugar levels, promoting better glucose control and reducing the risk of complications associated with diabetes. However, it is important to note that individual dietary needs may vary, and individuals with diabetes should work with their healthcare provider or a registered dietitian to develop a personalized meal plan that suits their specific needs and goals.By including Brussels sprouts in your diet, you can take advantage of their fiber content and low glycemic index to support better blood sugar control and overall metabolic health.

Bone health

Maintaining strong and healthy bones is essential for overall well-being, especially as we age. Brussels sprouts offer a natural way to support bone health due to their notable content of vitamin K. Vitamin K is a key nutrient involved in bone metabolism and plays a vital role in the production of proteins necessary for bone mineralization. It helps activate osteocalcin, a protein that binds calcium to the bone matrix, enhancing bone strength and integrity. Adequate vitamin K levels have been associated with a reduced risk of fractures and improved bone density. Including Brussels sprouts in your diet can provide a significant boost of vitamin K, contributing to better bone health. Just one cup of cooked Brussels sprouts can provide more than the recommended daily intake of vitamin K for adults. This makes them an excellent addition to a well-rounded diet aimed at promoting bone strength and preventing osteoporosis. To maximize the absorption of calcium, it is crucial to have sufficient vitamin K levels. By incorporating Brussels sprouts into your meals, you can optimize the absorption of calcium from other dietary sources, such as dairy products or fortified plant-based alternatives. This combination of nutrients provides a solid foundation for maintaining healthy bones throughout life. By including Brussels sprouts in your diet as part of an overall bone-supporting regimen, you can harness the power of vitamin K to promote optimal bone health and contribute to an active and vibrant lifestyle.

Eye health

Maintaining good eye health is essential for preserving vision and enjoying a high quality of life. Brussels sprouts can play a beneficial role in supporting eye health due to their rich antioxidant content, including significant levels of vitamin C. Vitamin C is a powerful antioxidant that helps protect the eyes from oxidative stress caused by free radicals. This oxidative stress can contribute to the development and progression of age-related macular degeneration (AMD) and other eye diseases. Including Brussels sprouts in your diet can provide a natural source of vitamin C, helping to combat this oxidative stress and potentially reducing the risk of eye-related conditions. In addition to vitamin C, Brussels sprouts contain other antioxidants, such as beta-carotene and lutein, which are known to support eye health. Lutein, in particular, is concentrated in the macula of the eye and acts as a natural filter against harmful blue light. It also has antioxidant properties that help protect the cells in the eyes from damage. Including Brussels sprouts as part of a well-rounded diet focused on eye health can contribute to maintaining clear vision and reducing the risk of eye diseases. By nourishing your eyes with the beneficial nutrients found in Brussels sprouts, you can take proactive steps towards preserving your vision and enjoying a lifetime of healthy eyesight

Weight management

Maintaining a healthy weight is essential for overall well-being, and Brussels sprouts can be a valuable addition to a weight management plan. These nutritious vegetables are low in calories while being packed with beneficial nutrients, making them a smart choice for those looking to manage their weight. One of the key factors contributing to the weight management benefits of Brussels sprouts is their high fiber content. Fiber is known to promote feelings of fullness and satiety, which can help control appetite and prevent overeating. By including Brussels sprouts in your meals, you can increase the bulk of your meals without significantly increasing calorie intake, helping you feel satisfied while consuming fewer calories. It’s important to remember that while Brussels sprouts can be a valuable component of a weight management plan, overall dietary and lifestyle factors play a significant role in achieving and maintaining a healthy weight. It’s recommended to adopt a well-rounded approach that includes regular physical activity, mindful eating, and a balanced diet that encompasses a variety of nutritious foods. By including Brussels sprouts as part of a calorie-conscious and nutrient-rich eating plan, you can enhance your weight management efforts and enjoy the numerous health benefits these versatile vegetables have to offer.

• High in Protein and Amino Acids: One large egg contains 6 grams of protein as well as all of the essential amino acids, so our bodies will be able to make full use of the protein.

• Omega 3 Fatty Acids: If you eat organic or omega 3 enriched eggs then you will be consuming even more Omega 3 Fatty Acids, but even non-organic eggs contain large amounts of Omega 3 Fatty Acids. These fatty acids are good for the heat and help reduce triglycerides in the blood.
  

• Lutein and Zeaxanthin: These nutrients are antioxidants that help to counteract the degenerative processes that affect our eyes. Studies show that consuming adequate amounts of these nutrients can reduce the risks of cataracts and other common eye disorders.

• Contain Choline: Many people do not get enough choline in their diet and one egg contains about 300 micrograms of choline. This nutrient is very underrated and plays an important role in regulating the brain, the nervous system and the cardiovascular system.

• Vitamin D: Eggs are one of the only food that contains naturally occurring Vitamin D.

• May prevent breast cancer: Studies show that women who eat at least 6 eggs a week lower their risk of developing breast cancer by 44%

• Promote healthy hair and nails: Eggs have a high sulfur content and contain many vitamins and minerals.

• Raise HDL: High Density Lipoprotein also known as the “Good Cholesterol”. People with higher levels of HDL can reduce their risks of heart disease, stroke and other health problems. Eating 2 eggs a day for 6 weeks can raise HDL levels by around 10%

• Highly Fulfilling: Eggs are a high protein food so they will leave you feeling full for a longer period of time.

• Eggs are convenient: Not only are eggs easy to make, but there are a ton of different ways to make them!

Easy Ways to Eat Eggs

• An omelet with some fresh veggies

• Scrambled Eggs

• Hard Boiled Eggs make a great snack throughout the day and can keep in the fridge for a week

Health Fitness Revolution also found 20 Healthy Facts about Garlic that you might not have known:

Contains antibacterial and antiviral properties

 Garlic has both antibacterial and antiviral properties. It helps control bacterial, viral, fungal, yeast and worm infections.

Can help prevent food poisoning

Fresh garlic is thought to play a role in preventing food poisoning by killing bacteria like E. coli, Salmonella enteritidis, etc.

May aid in treatment of fungal infections

The chemical ajoene found in garlic may help treat fungal skin infections like ringworm and athlete’s foot.

Can help with toothache pain

It can help with toothaches! Simply putting some crushed garlic clove directly on the affected tooth can help relieve toothaches due to its antibacterial and analgesic properties. But be aware that it can be irritating to the gum.

Shown to lower cancer risk

Daily intake of garlic has been found to lower risk of most types of cancer. This anti-cancer property is due to allyl sulphides found in garlic. PhIP, a type of heterocyclic amine (HCA), has been associated with increased incidence of breast cancer among women. According to studies, diallyl sulphide found in garlic inhibits the transformation of PhIP into carcinogens.

Can aid those struggling with iron deficiency

Ferroportin is a protein which helps in iron absorption and release. Diallyl sulphides in garlic increase production of ferroportin and help improve iron metabolism.

Helps regulate blood sugar

Garlic regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes. Seek medical advice if you believe the use of garlic could help your condition.

Can improve your mood

Garlic is a great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 can also assist with mood swings and improve your cheery disposition.

Can help those with hyperthyroidism

Garlic contains high levels of iodine which makes it a very effective treatment for hyperthyroid conditions. Treatment with garlic has been shown to greatly improve this condition.

Can help treat colds and congestion

Garlic strengthens the immune system as well as helps to fight chest infections, coughs, and congestion. An old folk remedy is to eat a clove of garlic that has been dipped in honey at the first sign of a cold. Why not try it?

Garlic contains detoxifying properties

Garlic triggers the liver to release toxins from the body, while at the same time protecting the liver from harm. Garlic is great for clearing out and maintaining healthy lungs and stomach.

Can protect against cardiovascular disease

Garlic improves heart health in many ways. It thins the blood to diminish and protect against clots, allows iron to flow better through the body and opens up vessels. It protects the vessel walls as well. Studies have shown that it may help lower blood pressure and blood sugar levels.

Known to lower cholesterol levels

Garlic helps lower LDL (bad) cholesterol.

Garlic can help with osteoarthritis

A study found that those who eat high amounts of garlic were less likely to have osteoarthritis.

Regulates cardiac rhythm

Garlic regulates the cardiac rhythm of the heart, helping to avoid Arrhythmia. Those struggling with accelerated heart rate may be overjoyed to hear that there is a natural remedy that they can try before using prescriptions. As always consult your doctor to discuss possible risks and complications.

Garlic can be used as a natural alternative for muscle relaxers

Garlic is a great muscle relaxant.

Can be a great natural expectorant

Garlic works as a great lung decongestant helping to loosen the harmful, infectious secretion of bronchial tubes. Garlic plus some Chilli pepper work as good expectorants.

Reduces water retention

Garlic is highly diuretic due to its essential oils and its low molecular weight sugars.  This means that it reduces water retention in the body.

Can be used as a treatment for intestinal parasites

Cloves of garlic have been used to get rid of Oxyuriasis (intestinal worm) in children, working quite well to completely eliminate amoebas.

Garlic is easy to use

Garlic is cost-effective and delicious so it can be incorporated into your diet easily.

Basil- Pain Relief

Basil is a strong anti-inflammatory herb that can help with achy joints and even arthritis. Used medicinally for centuries, this herb is a staple in the healthy Mediterranean diet. Research conducted in the U.K. found that, when taken orally, concentrated extracts from two types of basil – Ocimum americanum and Ocimum tenuiflorum – reduced joint swelling by up to 73% within just 24 hours- as effective as many artificial drugs with side effects!

These two breeds of Basil are found growing in Southern Asia and India, and are often used in Ayurvedic medical treatment; the leaves are slightly smaller than that of the Sweet Basil found in the western hemisphere. Researchers note that while all basil contains the eugenol for pain relief, it is found in higher quantities in the Easter variety.

Mint- Soothes Stomach Aches

In this case, peppermint, and it’s healing menthol oil. Menthol is known to be a strong antispasmodic- it calms the constriction of the muscles, particularly those of the digestive system- and is often given to colonoscopy patients in order to stop the painful cramping. Menthol also encourages bile to be secreted by the liver and flow into the duodenum, promoting better digestion.

Oregano and Marjoram- Boosts Immune System

Oregano (and its cousing Marjoram) is a powerful herb, known for being an immune booster, antifungal, AND antibacterial. The active agent in oregano is rosmarinic acid, which is a powerful antioxidant that has been shown in studies to support immune system health. Oregano has one of the highest antioxidant activity ratings, with 42 times the antioxidant strength of apples! The other two powerful phytochemicals present in Oregano are carvacol and thymol, both potent antimicrobials.

Rosemary- Vision health

In a study published in the journal Investigative Ophthalmology & Visual Science, Dr Stuart A. Lipton and his colleagues found that a particular component of the herb rosemary, called carnosic acid, promotes eye health. It does so by boosting the production of antioxidant enzymes in cells, and lowering levels of free radicals.

Besides working to slow down and treat macular degeneration, carnosic acid from rosemary also has the potential for use in the treatment of some forms of dementia as well.

Parsley- Strengthens Heart Health

A little garnish of parsley every day can go a long way in protecting your body from cardiovascular issues like strokes, atherosclerosis, and coronary attacks! Parsley is so heart-healthy because it generates the important B vitamin of folic acid. This acid can help you to reduce homocysteine, which although naturally occurring in the body, can damage blood vessels when found in high levels.

Luckily, the folate (or folacin) seen in parsley helps convert homocysteine into harmless molecules- reducing the risk of coronary issues. BONUS: the high levels of chlorophyll found in this herb also reduce halitosis- so next time you’re suffering from bad breath, grab a spoonful of raw Parsley and chew on it!

Dill- Reduce gas, cure hiccups and help with insomnia

Anyone who has ever had the hiccups knows how distracting and uncomfortable they can be. Worry not, dill can help! Hiccups are usually caused by trapped gas or allergies- and dill can help with both due to it’s carminative and sedative properties. As a carminative, dill forces trapped gas down through the digestive tract, and allows it to leave the body in a safe way.

The vitamin-B complex and flavonoids present in the essential oil of Dill activates the secretion of certain enzymes and hormones which have calming and hypnotic effects on the brain and body, thereby helping people get a good night’s sleep. This calming sedative effect also helps alleviate hiccups caused by allergies, nervous disorders, or hyperactivity.

Sage- Reduce fever and may help Alzheimer’s

Common sage, Salvia officinalis has a peppery taste and has been used for centuries to flavor food. For centuries, Chinese medicine has been using a different species of sage, Salvia miltorrhiza, due to it’s healing and medicinal powers. Sage tea has been used to reduce fever and promote sweating.

In the first century C.E. Greek physician Dioscorides reported that the aqueous decoction of sage stopped bleeding of wounds and cleaned ulcers and sores. He also recommended sage juice in warm water for hoarseness and coughs.

Today, new research is emerging showing that sage can help with memory loss and Alzheimer’s disease by inhibiting the loss of the acetylcholine messenger in the brain, which is often found in reduced quantities in patients suffering from Alzheimer’s.

Researchers in Iran have shown that extracts of Salvia officinalis improve cognitive function in patients with mild to moderate Alzheimer’s disease, and may reduce agitation. Also, in 2003, researchers at Northumbria University in the U.K. found that healthy adults who had taken Spanish sage oil had a higher word recall than the other participants.

Thyme- Lung Health, cough, bronchitis

While thyme was never a major medicinal plant in Europe, oil of thyme and the dried herb have been found in official medical records since the sixteenth century in England, Germany, and France. Thyme oil has been shown to have antispasmodic, expectorant, and carminative properties and was traditionally applied to relieve the pain of dental caries. It has long been employed to help treat acute bronchitis, laryngitis, whooping cough, gastritis, ­diarrhea, and lack of appetite. When steeped in baths, it has been used to help relieve rheumatic pains and aid the healing of bruises and sprains.

Cilantro- Detoxification

Cilantro is more than just a flavorful addition to Mexican and Tex-Mex dishes! It has been shown in studies to be effective in toxic metal cleansing by having its chemical compounds bind to toxic metals and loosen them from body tissues. This is particularly effective when the herb is used in juicing, as certain other foods help the released toxins evacuate the body naturally. A 2005 clinical study conducted by The Optimal Wellness Test Research Center in Nevada demonstrated that heavy metal chelation using cilantro and chlorella can naturally remove an average of 87% of lead, 91% of mercury, and 74% of aluminum from the body within 42 days.

Lavender- Stress Relief, Reduced depression, Acne treatment

Lavender, native to the Mediterranean, has been used both internally and by olfaction, for centuries as a treatment for anxiety and depression, as well as for mood imbalances such as anxiety, insomnia, and gastrointestinal distress. Scientific studies show that lavender reduces the severity of depression when taken concurrently with an antidepressant.

Scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders. Studies also suggest that massages with essential oils, particularly lavender, result in improved sleep quality, more stable mood, better concentration, and reduced anxiety.

In one study, people who received a massage with lavender felt less anxious and more positive than those who received a simple massage without lavender oil. So stock up on lavender oil and diffuse it in your bedroom oasis for increased relaxation and a break from daily stress!

Healthful Heart:

Compared to those who do not eat any fish, research has depicted that salmon eaters have a 4% lower systolic, diastolic, and blood pressure. They also have lower amounts of bad cholesterols and triglycerides, and have been proven to have lower risks of coronary heart disease (CHD). The amino acids within salmon repairs damage done to the tissues in the heart by preventing arteries from hardening.

Mends Memory:

Significant improvement of cognitive function was also noted when research was conducted on patients who suffer from mild symptoms of cognitive impairment such as mild Alzheimer’s disease. The omega-3 fatty acids have also proven to decrease the loss of neurons, dementia, and decline of memory.

Motivates Metabolism:

Recent research has proven that the omega-3’s that are present in foods such as salmon have yielded “improvement of the function of tissues involved [in] the development of obesity and the metabolic syndrome, as adipose tissue, the liver and skeletal muscle”. Omega-3’s help your metabolism fight off chronic inflammation, which, if not controlled, can lead to serious health issues.

Duels Depression:

One study suggests that consuming foods high in omega-3’s helps with depression. Omega-3’s lowers the inflammation in the brain that causes despondency and anxiety.

Eye Enhancer:

Consuming salmon might have the ability to decrease macular degeneration, loss of vision, and dryness of the eyes. High levels of omega-3 fatty acids and amino acids are accountable for these ocular benefits.

Better Bones:

Regularly eating salmon can also have the power to lower your risk of developing diseases related to the bones and joints such as osteoporosis and arthritis. The omega-3 fatty acids in wild salmon produce these beneficial health effects by raising the calcium in your bones, which makes them much stronger.

Counteracts Cancer:

Increased amount of these polyunsaturated fatty acids, which can be found in wild salmon, can show a significant decrease in the risk of developing colorectal cancer. Some studies have also suggested the protective effect of these omega-3’s on prostate and breast cancer.

Attacks Autoimmune Disease:

Including salmon and other foods that are high in omega-3’s every week have been evident in fighting autoimmune diseases such as childhood and the risk of developing latent autoimmune diabetes in adults (LADA). There is also much scientific evidence depicting the impact of omega-3’s on autoimmune diseases such as lupus, Crohn’s disease, multiple sclerosis, psoriasis, and rheumatoid arthritis.

Anti-Asthma:

Upping your intake of wild salmon helps those who suffer from asthma. Recent research points to a link between the powerful poly-unsaturated fatty acids present in salmon and a lower risk of asthma in young adults.

Super Sleep:

Salmon contains many omega-3’s, but these fatty acids also include DHA and EPA. which are extremely important compounds for your body. Studies have even proven the beneficial effect these compounds may have on your sleep schedule, stating that those suffering from sleep apnea have improved their quality of sleep. DHA and EPA also benefit children with ADHD.

Boosts Immune System:

These two citrus fruits are packed with Vitamin C, a powerful immune booster. You need to consume vitamin C in your diet, as your body doesn’t produce it on its own. Vitamin C aids the immune system by attacking the nucleic acid of virus cells and also obliterating bacteria. A 2009 study showed that Vitamin C helps in reducing the duration of the common cold.

Helps Prevent Asthma: 

For millennia, people have drunk lemon juice to prevent and treat asthma. The high concentrations of vitamin C and anti-oxidants are the primary factor behind the juice’s benefits for asthma. Vitamin C boosts the immune system, helping a person become more resistant to external factors that trigger an asthma attack. It also helps the lungs breathe easier.

Increase Iron Absorption: 

The mineral iron is vital because it helps the blood carry oxygen to the cells and produces energy for regular cell function. Both the citric acid and vitamin C found in lemons and limes facilitate your body’s absorption of non-heme iron, which is the iron found in plant-based foods. So next squeeze some lemon juice on your next salad, spinach, or grilled veg!

Helps Fight Cancer: 

Lemon peels contain a high dosage of a terpene compound called d-limonene. In lab studies with animals, d-limonene had a considerable positive effect on cancer cells. More recently, in a study conducted by the University of Arizona on a group of 43 women with operable breast cancer, those given 2 grams of limonene daily showed a 22% reduction in the expression of tumor markers. Another study linked citrus peels to a reduced risk of cancerous skin cells.

Better Complexion:

Lemons, limes, and oranges all contain collagen, a nutrient crucial to achieving younger, wrinkle-free skin. Collagen delays the aging process and tightens your skin. The vitamin C present in citrus also naturally brightens skin with regular intake. Just take caution when applying directly to the skin, as it can permanently lighten the skin and can lead to brown spots with direct sun exposure.

Lowers Risk of Stroke and Lowers Blood Pressure:

A study found that an ingredient in citrus fruit called auraptene lowers blood pressure in rodents bred with hypertension. Lemons are an age-old staple of eastern medicine, which prizes them for keeping blood vessels soft and pliable, which reduces blood pressure.

Assists Nervous System:

Lemons and limes are high in potassium, which is crucial to nervous system health. Low levels of potassium in the blood can cause anxiety and depression. The nervous system also needs an adequate amount of potassium to send sustainable signals to the heart.

Highly Alkalizing:

Citrus fruits are acidic outside of the body. But once they are fully metabolized, the lemon/lime’s minerals are dissociated in the bloodstream. This raises the pH of body tissue above 7, making the body more alkaline. We wrote an article here about the top 10 health benefits of alkalinity.

Is a Powerful Anti-Viral and Anti-Inflammatory:

Lemon and lime juice are proven antibacterial and antiviral. They have powerful antiviral properties on the mucous membranes in the nose and throat when ill, and boost the immune system internally. For centuries, people have used lemon juice to speed up the recovery from canker sores. In addition, the fruits’ anti-inflammatory properties help fight respiratory tract infections, sore throats and inflammation of the tonsils.

Helps Relieve Constipation:

The citric acid in limes and lemons aid with digestion because it interacts with other enzymes and acids which stimulate the secretion of gastric juice and promote digestion. Lemon essential oil is slightly different than lemon juice, and is a much more concentrated version that has long been touted as an alternative medicine, especially used with digestion and constipation. The bile production that lemon induces can also increase intestinal peristalsis.

Eliminates bad breath: Gargle apple cider vinegar as a mouth wash to eliminate bacteria that causes bad breath.

Weight loss: Drinking apple cider vinegar can help you feel more full. A study has shown acetic acid found in apple cider vinegar slows fat accumulation.

Boosts energy: The amino acids contained in apple cider vinegar acts as an antidote. The potassium and enzymes may numb the tired effect.

Could lower cholesterol: A 2006 study found that acetic acid in the vinegar lowered cholesterol in rats.

Fights diabetes and lowers blood sugar: Vinegar can improve insulin sensitivity during a high-carb meal and drastically lower blood glucose and insulin responses. Study shows that two tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by four percent.

May protect against cancer: Some studies show that vinegar can kill cancer cells and even shrink tumors. Some observational studies show that ingesting vinegar is linked to decrease esophageal cancer in China.

Helps with heartburn and acid reflux: Apple cider is filled with antibiotic properties which helps with people who have very little acid in the stomach.

Detoxifies the body: It can help promote circulation and detoxify the liver. The acid in apple cider can also bind to toxins which can assist in removing toxins from the body.

Deodorizes the body: Apple cider vinegar can help fight the odor bacteria. Just apply a little but under your arms.

Balances pH levels: Despite the fact the apple cider tastes acidic, it actually neutralizes the body making your pH level more basic (higher alkaline). Studies show that people who eat a diet with more alkaline have better bone health.

Here is a list of 10 health benefits associated with Celery Juice:

Celery juice is high in Vitamin C: Vitamin C, also known as ascorbic acid, is a micronutrient that is essential for your immune system, it is also involved in many bodily functions such as the formation of collagen, absorption of Iron and, maintenance of cartilage, bone, and teeth. Consuming regulated amounts of Vitamin C can reduce the risk of chronic disease by boosting the immune system.

Celery Juice has high anti-inflammatory effects: Diseases like arthritis, heart disease, acne, and eczema are caused by inflammation. Celery is heavily loaded with polysaccharides, antioxidants, and phytosterol which are key elements in eliminating free radicals in the body that can cause inflammation, hence the anti-inflammatory effect.

Can help fight and potentially prevent cancer cells: Celery juice contains bioactive flavonoids. Flavonoid is a phytochemical found in plants that act as an antioxidant in the human body. Along with reducing the risk of cancer, Bioactive flavonoids also reduce the risk of numerous cardiovascular disease.

Celery juice is high in Vitamin K: As we age we lose bone mass, and an imbalance of hormones prompted by menopause in women causes osteoporosis, the deterioration of bone mass. Both aging and imbalance of hormones promote weak and brittle bones in adults. Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting, bone metabolism and regulating blood calcium levels. In other words, Vitamin K promotes general bone and heart health.

Improves digestion and cures bloating: Salt causes the body to retain water, especially in the abdominal area, this in return induces bloating. Celery juice has diuretic properties, a diuretic is anything that promotes diuresis, the increased production of urine, and excretion of salt. The excretion of salt and water decreases bloating, resulting in a healthy functioning digestive system.

Promotes a Healthy Heart: Consumption of celery juice can prevent stroke, plaque buildup in arteries, and hypertension. Hypertension may increase the risk for coronary heart disease but the high amount of Vitamin K and Calcium in celery juice has antihypertensive properties. The antihypertensive properties trigger a muscle relaxant effect which can control blood pressure.

Can aid in weight loss: Celery Juice is low in calories and contains the necessary vitamins and minerals to regulate fat production. It is also nutrient dense, meaning that it provides, antioxidants, electrolytes, vitamins, and minerals- with very little calories. In order to get the full effect, it is recommended that you drink celery juice in the morning on an empty stomach, it allows for superlative digestion and absorption.

Purifies and Detoxifies the bloodstream: Celery Juice has detoxifying properties and contains coumarin which promotes the activity of white blood cells and assists the vascular system. The sodium found in celery maintains the fluidity of the blood, it prevents blood from thickening. As stated earlier Vitamin A, K, C, iron, and magnesium are all properties found in celery juice. These are vitamins and minerals that combine together and help nourish the red blood cells in the body. This in return can help those who suffer from anemia, and arthritis.

Helps prevent Urinary tract infections (UTI’s): Celery Juice helps increase urine production and decreases uric acid. High levels of uric acid are known as Hyperuricemia and can generate diseases like gout, and kidney failure. Gout results in painful joints that accumulate urate crystals. Drinking Celery juice can prevent bacterial infections in the digestive tract and reproductive organs.

Prevents Liver Disease:  There are more than 500 vital functions associated with the liver. It is an important organ in the body that aids in Bile production, Excretion of cholesterol, drugs, and hormones, it also metabolizes fat and proteins. Alcohol hepatitis, cirrhosis of the Liver, Hepatitis B and C are all diseases that affect the liver and can promote liver failure. Regular consumption of celery juice can protect liver health and prevent these liver diseases.

Luckily, a bunch of celery is typically not expensive, and a juicer runs from about $20 to $100. The many health benefits associated with celery juice is worth the price, enjoy your celery juice and invest in your health today!

• High in Nutrients: Yogurt is a good food choice because of its high nutrient content. It is a source of calcium, potassium, protein, and vitamin B12. These nutrients and minerals are important for overall health and energy. The calcium in yogurt is beneficial for bone strength, the protein aids in quicker recovery from injury or soreness, and potassium aids in fluid balance and metabolism.

• Good for gut health: Yogurt is known for containing probiotics, which are bacteria or yeasts that have a positive impact on overall health. Probiotics are known to strengthen and improve the health of the digestive tract. Yogurt naturally contains probiotics and some brands even add more, so “good” bacteria can enter your gut, creating a healthy internal flora, which enhances your body’s ability to fight off infections more efficiently. Read our article on the health benefits of probiotics for more information!

• Boost Immune System: Yogurt has a positive effect on the immune system that is directly related to the probiotics in them. These probiotics stimulate the immune system & because there are already “good” bacteria in your body, it strengthens your body to be able to fight off infections. 

• Reduces allergy symptoms: The consumption of probiotics and helpful bacteria reduces the number of antibodies produced in response to an allergic reaction. In a more general sense, probiotics help balance the immune system so allergy symptoms are more regulated/mild. 

• Reduces risk for osteoporosis: Since yogurt is high in calcium and vitamin D, it aids in building bone strength. Calcium directly enhances bone health and vitamin D increases the absorption of calcium into the body. Combined, the bones become stronger with minerals and are less likely to fracture or break. Therefore, one of the major benefits of eating yogurt is the reduction in the risk of developing osteoporosis. 

• Benefits heart health: Yogurt has also been seen to lower blood pressure, cholesterol, and overall heart health in the body. In a study by the Nurse’ Health Study, hypertensive female participants who consumed 2 or more yogurt servings per week were found to have a 17% lower cardiovascular risk compared to those with 1 or less yogurt serving/month. Additionally, the same study performed by the Health Professionals Follow-up Study found that hypertensive men were found to have a 21% lower cardiovascular risk. These findings show that regular yogurt consumption has positive effects with regard to heart health.

• Promotes weight management: Yogurt can be used to enhance weight loss or weight management. The reasoning behind this is because of its high protein content, which is a filling nutrient. The combination of protein and calcium also activates the appetite suppressing hormones, allowing food intake to be controlled and lessened. In a study published in the European Journal of Nutrition, it was found that there was a general relationship between regular yogurt consumption within typical dietary patterns inversely related to the risk of obesity. 

• Reduces risk of cancer: Yogurt naturally has anti-carcinogenic components and therefore is known to reduce the risk from cancer. Yogurt specifically protects the body from bladder, colon, and breast cancer! In a study performed by researchers from Harvard T.H. Chan School of Public Health in Boston, MA , it was found that men who consumed two or more servings a week of yogurt were 19% less likely to develop precancerous growths in the bowel than men with no yogurt consumption.  

• Aids in muscle building: Yogurt can also help build muscle mass! Since yogurt has a high protein content, it easily functions as a muscle builder. Yogurt is especially helpful for building muscle because it is a complete protein, meaning it contains all of the essential amino acids. 

• Source of energy: Yogurt can also be used as an energy booster or a pre-workout snack! Yogurt contains carbohydrates, specifically lactose, that is easily broken down and used for energy by the body. Yogurt contains carbohydrates but also includes protein- which slows the absorption of lactose down, allowing a longer energy source. 

Avocado

When it comes to introducing solid foods to your little one, avocados are a fantastic choice. These creamy green fruits are not only delicious but also packed with essential nutrients and healthy fats that support your baby’s growth and development. Mashed avocado is a great first food option due to its smooth texture and mild flavor, making it easy for babies to swallow and digest. It provides a good source of monounsaturated fats, which are important for brain development, as well as vitamins such as vitamin E, C, and B6. Additionally, avocados offer dietary fiber that aids in healthy digestion. So go ahead and introduce this nutrient powerhouse to your baby’s palate, and watch them enjoy the creamy goodness while reaping its numerous benefits.

Sweet Potato

Sweet potatoes are a fantastic choice that combines great taste with excellent nutrition. These vibrant orange tubers are rich in essential vitamins and minerals, making them an ideal food for your baby’s growth and development. To prepare sweet potatoes for your baby, simply steam or bake them until they are soft and tender. Once cooked, mash or puree the sweet potato into a smooth consistency suitable for your baby’s stage of eating. Sweet potatoes are not only naturally sweet and delicious but also packed with important nutrients such as vitamin A, vitamin C, and potassium. They also provide dietary fiber, which aids in healthy digestion. By introducing mashed or pureed sweet potatoes to your baby, you are providing them with a nutrient-dense food that supports their overall health and well-being.

Banana

Bananas are a top choice that both you and your baby will love. This versatile fruit is not only naturally sweet and easy to mash, but it also offers a host of health benefits for your baby’s growing body. Bananas are rich in potassium, a mineral that plays a crucial role in maintaining healthy blood pressure levels and supporting proper heart function. Additionally, they are a good source of dietary fiber, which aids in digestion and helps prevent constipation in babies. The soft texture of mashed bananas makes them perfect for babies who are just starting to explore solid foods. Whether served on its own or mixed with other pureed fruits, bananas are a nutritious and delicious addition to your baby’s diet. So, grab a ripe banana, mash it up, and watch your little one enjoy this nutritious treat packed with potassium and fiber.

Carrots

Carrots are a vibrant and nutritious option that you won’t want to miss. Packed with essential vitamins and minerals, carrots offer a multitude of health benefits for your baby’s growing body. To prepare carrots for your baby, simply steam or boil them until they become soft and tender. Once cooked, you can puree or mash them into a smooth consistency that is suitable for your baby’s stage of eating. Carrots are particularly known for their high content of vitamin A, a vital nutrient that supports healthy vision, immune function, and cell growth. By including pureed carrots in your baby’s diet, you are introducing them to a powerhouse of nutrients that contribute to their overall well-being. So, steam up some carrots, puree or mash them, and watch your little one enjoy this vibrant vegetable packed with vitamin A goodness.

Peas

Peas are a wonderful choice that brings a burst of color and nutrition to their plate. These tiny green gems are not only visually appealing but also offer a range of health benefits for your baby’s development. To incorporate peas into your baby’s diet, simply cook them until they are soft and tender, and then mash or puree them to a texture suitable for their eating stage. Peas are a great source of plant-based protein, which is essential for your baby’s growth and muscle development. They also provide dietary fiber, aiding in healthy digestion and promoting regular bowel movements. Additionally, peas are rich in essential vitamins, including vitamin A, vitamin C, and vitamin K. By introducing mashed peas to your little one, you’re not only providing them with a tasty and visually appealing food but also offering a nutritious package of protein, fiber, and essential vitamins. So, give those peas a gentle cook, mash them up, and watch your baby explore the goodness of these nutrient-packed green wonders.

Oatmeal

Oatmeal is a wholesome and nutritious choice that can kickstart their day with a nourishing breakfast. Starting with plain oatmeal allows you to customize the flavors and textures to suit your baby’s preferences and developmental stage. To prepare oatmeal for your baby, cook it according to the package instructions and blend it to a smooth consistency. This ensures that the oatmeal is easily digestible and safe for your baby to consume. Oatmeal is a great source of complex carbohydrates, providing sustained energy for your baby’s active day ahead. It is also rich in dietary fiber, promoting healthy digestion and supporting regular bowel movements. Additionally, oatmeal contains essential nutrients like iron, which is crucial for your baby’s cognitive and physical development. By incorporating plain oatmeal into your baby’s breakfast routine, you’re not only introducing them to a nourishing food but also setting a healthy foundation for their overall growth and well-being. So, cook up some oatmeal, blend it to a smooth consistency, and watch your little one enjoy this nutritious breakfast option that’s packed with wholesome goodness.

Applesauce

Homemade unsweetened applesauce is a delightful option that brings a host of benefits to the table. This smooth and velvety puree is not only gentle on your baby’s delicate stomach but also packed with vitamins and antioxidants. Making your own applesauce allows you to control the ingredients, ensuring that no unnecessary sugars or additives are included. Applesauce is easily digestible and can be introduced early on in your baby’s food journey. It provides a good source of vitamins, including vitamin C, which supports a healthy immune system, and antioxidants, which help protect against cell damage. The natural sweetness of apples makes applesauce appealing to babies, and the smooth texture is easy for them to swallow. By offering homemade unsweetened applesauce, you’re providing your little one with a nutritious and flavorful option that nurtures their growing body. So, peel and core some apples, cook them down to a soft texture, and blend them into a smooth applesauce that will leave your baby eager for more while reaping the benefits of vitamins and antioxidants.

Plain Yogurt

Plain yogurt is a fantastic choice that combines creamy goodness with important nutritional benefits. Opting for whole milk plain yogurt without added sugar ensures that your baby receives the maximum health benefits. Plain yogurt is not only a good source of calcium, which is crucial for strong bones and teeth, but it also contains beneficial probiotics. Probiotics promote a healthy gut by supporting the growth of beneficial bacteria, which aids in digestion and supports the immune system. Additionally, yogurt provides protein, vitamins, and minerals that contribute to your baby’s overall growth and development. The creamy texture and mild taste of plain yogurt make it appealing to babies, and it can be served on its own or mixed with pureed fruits for added flavor. By incorporating plain yogurt into your baby’s diet, you’re introducing them to a nutritious food that supports their bone health, digestion, and immune system. So, choose a high-quality whole milk plain yogurt, free from added sugars, and watch your little one enjoy the delightful taste and nutritional benefits of this versatile dairy treat.

Butternut Squash

Butternut squash is a delicious and nutrient-rich option that deserves a spot on your baby’s plate. This versatile winter squash is not only packed with vitamins and minerals but also has a naturally sweet and appealing taste. To prepare butternut squash for your baby, simply steam or bake it until it becomes tender and soft. Once cooked, you can easily puree or mash it into a smooth consistency suitable for your baby’s stage of eating. Butternut squash is particularly rich in vitamin A, providing a boost to your baby’s vision and immune system. It also contains vitamin C, which supports overall health and helps the body absorb iron. Additionally, butternut squash offers dietary fiber, promoting healthy digestion and regular bowel movements. By introducing pureed or mashed butternut squash to your baby, you’re providing them with a vitamin-rich food that supports their growth and well-being. So, steam or bake some butternut squash, puree or mash it, and watch your little one relish in the nutritious goodness of this vibrant and tasty vegetable.

Rice Cereal

Rice cereal often takes the spotlight as a recommended first food. This gentle and easily digestible option is a popular choice for its simplicity and nutritional benefits. Rice cereal is typically made from finely ground rice grains, creating a smooth texture that is suitable for babies who are transitioning from a liquid diet. What makes rice cereal particularly advantageous is its iron content. Many rice cereals are fortified with iron, a vital mineral that supports your baby’s cognitive development and overall growth. Iron is essential for the production of hemoglobin, which carries oxygen to the body’s cells.

• Honey: This is a food that many people know and even many uses but many don’t know that it can be used to relax the body and the mind. Honey is known to contain high in tryptophan, which helps to reduce anxiety and relax the nerve. In addition to this, honey is also known to be rich in potassium which has a soothing relieve on the brain and also the body. Potassium helps to fight off stress hormones in the body and acids to relax the nervous system.
• Vegetable Soup: Soup is also among the best foods that relax your nerves. This works well because it helps to get rid of foreign bodies and infections from your body which is one of the main reasons that get many people uneasy. You should go with soups that contain vegetables like tomatoes, green peppers, carrots and you can also add garlic, spinach, thyme and many other ingredients that you could use to improve your well-being.
• Milk: If you need a quick calming effect, reach out for a glass of warm milk. Warm milk is known to contain tryptophan –a compound which helps in the production of serotonin (around 43%). Serotonin is known to induce a feeling of pleasure along with helping in sleep. You can always take in cold milk during the day to avoid drowsiness for cold milk is still rich in calcium which also induces calmness.
• Celery: Historically, celery was regarded as an antidote for stress, with Hippocrates prescribing the vegetable as a tonic for those suffering from nervous tension. Today, nutritionists recognize the daily ingestion of celery as an effective plan to lower high blood pressure. Lower blood pressure leads to a better ability to relax.
• Oatmeal: As long as it is sugar-free, oatmeal aids in relaxation for several reasons. First, this complex carbohydrate enhances the absorption of tryptophan, which leads to the production of serotonin – a brain chemical that helps the body relax. In addition, oats are rich in Vitamin B6 – a known anti-stress vitamin and melatonin, a hormone that supports a healthful relaxation and sleep.

• Cold Water Fish: Cold water fish such as mackerel, tuna, salmon, sardines, and herring are high in omega-3 fatty acids. Omega-3s help boosts serotonin levels while suppressing the production of anxiety-related hormones cortisol and adrenaline. In addition, omega-3s have been shown to lower high blood pressure.
• Bananas: This fruit is loaded with potassium and magnesium, known natural muscle relaxants. Because relaxed muscles encourage the body to relax, sources of potassium and magnesium (like bananas) are a wise route towards easing physically mounting stress.  Bananas also contain tryptophan, which promotes serotonin release in the brain.
• Dark Chocolate: Dark chocolate helps to reduce stress levels in the brain and this can be done because it contains serotonin, endorphin, and dopamine, which are great hormones for the mollifying of stress level in the brain.  Be sure to eat 70% of more cacao.
• Nuts and seeds: Nuts are rich in magnesium, selenium, zinc, vitamin E and vitamin B-complex that help relax the brain when taken in large quantities. Peanuts and Pumpkin seeds are rich in magnesium but peanuts also have high sodium content which is why they are not good for your health when taken in large amount.
• Eggs: Just like milk, eggs are a source of amino acids packed with tryptophan which is a relaxing brain chemical. Make sure you include eggs in your diet either in breakfast or as a snack.

Read more of our Top 10 Articles

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•  Extra-Virgin Oil Olive: Rich, slightly peppery-tasting extra-virgin olive oil (which consists mostly of monounsaturated fat) is minimally processed, so it retains extremely high levels of antioxidants, including vitamin E and a compound called oleocanthal. A 2005 study published in the journal Nature found that this compound has anti-inflammatory properties similar to ibuprofen; researchers believe that eating olive oil in moderation may help reduce inflammation in the body over time.

• Avocado Oil:  Buttery avocado oil is loaded with monounsaturated fat, the kind considered to be heart-healthy because of its powers to improve cholesterol numbers. This fruit oil also supplies lutein, an antioxidant that improves eye health, and studies have determined that the oil can boost salad’s potency by improving the absorption of fat-soluble antioxidants such as beta-carotene present in vegetables.

• Hemp Oil:  this earthy-tasting oil pressed from hemp seeds abounds in essential fatty acids such as omega-3 alpha-linolenic acid, which studies show reduce the risk of type 2 diabetes. Hemp oil also delivers gamma linolenic acid, an omega 6 that emerging research says can improve skin health by reducing conditions like roughness and dryness.

• Coconut Oil:  Perhaps the most misunderstood – and also one of the healthiest – oils you can consume.  Coconut oil is rich in healthy saturated fats and antioxidants, and has been found to promote brain health, boost immunity, and strengthen thyroid function. It is an amazingly-versatile, nutrient-dense superfood that is the richest known source of medium-chain fatty acids (MCFAs), which aid in the proper digestion and assimilation of fats, as well as boost energy levels.

• Red Palm Oil: Is a cousin to the popular tropical coconut oil, this brightly colored oil is laced with antioxidants, including vitamin E and carotenoids such as beta-carotene and alpha-carotene. In the body, beta-carotene can be converted to vitamin A, which is used to promote eye, bone, and immune health. Higher intakes of alpha-carotene, on the other hand,are protective against mortality from heart disease.

• Grapeseed Oil: Is a byproduct of winemaking and has a clean, light flavor and is a good source of both vitamin E and oleic acid, a fat that may help slash stroke risk by up to 73%, according to a recent study in the journal Neurology. Further, scientists have found that oleic acid may curb hunger pangs by being converted into an appetite-quelling hormone.

• Sesame Oil: Popular in Asian cooking, sesame oil has a pungent flavor that makes it a favorite in many foods. And the great news is that it is also beneficial to health, having been shown to lower blood pressure and reduce the risk of heart disease. Sesame oil is also rich in iron, calcium, and magnesium, the latter of which is known for its incredible calming effect. Because it is rich in polyunsaturated fats, sesame oil helps contribute to cognitive sharpness, proper fat absorption, a lowered risk of heart disease, healthy skin, and strong teeth and bones.

• Flaxseed Oil
: Flaxseed oil, which comes from the seed of the flax plant, is a rich source of omega-3 fatty acids, a type of polyunsaturated fat. In fact, it contains more inflammation-reducing omega-3s than fish oil and is one of the few vegetarian sources of the nutrient- this aids with joint pain and can alleviate exercise induced asthma.

• Almond Oil: Made by pressing the oil out of ground almond paste, almond oil has a mild nutty flavor and pale yellow hue. It’s plush in monounsaturated fat (like olive and avocado oil), vitamin E, and phytosterols, plant compounds shown to improve cholesterol numbers. Can also be used as a natural skin moisturizer!

• Walnut Oil
: Other than flaxseed oil, walnut oil is one of the few concentrated plant sources of omega-3 fatty acids. A study published in the Journal of the American College of Nutrition found that omega-3s in walnuts and walnut oil help reduce cholesterol levels and the body’s biological response to stress. People who have extreme responses to stress are at higher risk for heart disease, so walnut oil can help curb heart disease long term.

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Native to Africa, Asia, and Europe, mint can be found in every corner of the world. It has a fresh, crisp flavor that gives cocktails an extra kick and adds a cool twist to dishes. But there’s more to mint than just its taste—there are tons of health benefits that go along with it! Check them out here:

Aids Digestion

Mint can help most, if not all, stomach problems you may be dealing with. Menthol, the active oil found in mint leaves contains antiseptic and antibacterial properties that help relieve digestive problems. For example, if you deal with irritable bowel syndrome, peppermint oil has been found to help with its symptoms. Another example would be indigestion. Menthol was found to help speed up digestion and relieve any symptoms that go along with indigestion.

Packed with Nutrients

Mint is a tiny powerhouse. Although usually eaten in small amounts, contains many rich nutrients, including fiber, vitamin A, iron, manganese, and folate. It’s also jam-packed with antioxidants that protect you from free radicals that can be causing harm to your body. Because of its fiber and iron, it’ll help keep your digestive system running smoothly and make sure you’re getting all the nutrients you need to stay healthy.

Asthma

The menthol found in mint works as a decongestant. When helping relieve symptoms of asthma, mucus that is built up in the lungs will loosen and the swollen membranes in the nose shrink, allowing for easier breathing. When relieving symptoms of asthma, you can do this with natural leaves or an essential oil.

Boosts Immune system

Other nutrients that mint contains include phosphorus, calcium, and vitamins C, D, and E, which all work together to build a strong immune system. Ingesting mint leaves can leave you feeling healthier and help with any other ailments such as digestive problems, asthma, and other sicknesses. 

Helps Fight the Common Cold

Ever wondered why your Vicks Vapor Rub was scented with mint? You guessed it! As stated with asthma, mint reduces congestion. While clearing congestion in your nose, throat, and lungs, its anti-inflammatory properties also help with a cough that can be causing irritation. 

Brain Boost

Ingesting mint and using essential oils of mint has been found to help improve brain function. One study found that those who smelled peppermint oil before a test improved their memory. Another study found that smelling peppermint oil while driving increased focus and decreased stress, fatigue, and frustration.

Helps Curb Headaches

Menthol has been found to ease pain. With this, mint is a great way to relieve yourself of headaches that can be causing discomfort. In fact, peppermint is one of the most common essential oils for headaches. A study was done to find the effect of peppermint oil on acute headaches and the results are promising.

Acne Reduction

Thanks to its antibacterial and anti-inflammatory properties, mint is a great way to calm your skin of any irritated acne. Containing high amounts of natural salicylic acid, these are great properties that help fight against blemishes. Studies have been done to see the effectiveness of mint on acne, and positive conclusions have been drawn.

Oral Care

We all know that the most common flavor for oral hygiene products is mint! Mint toothpaste, flavored floss, mouthwash, tablets, and gum are all great ways to get your breath back in check after eating some powerful-smelling foods. Helping with oral problems such as ‘halitosis’ (bad breath), mint has been found as a great option for helping this problem.

Soothes Breastfeeding Discomfort

When breastfeeding, many women can experience pain due to sore nipples. Studies conducted have found the benefits of mint on those who are breastfeeding. One example would be a study that found that applying peppermint water to the nipples after breastfeeding helps relieve any pain- better than applying breastmilk around the area (a common aid). Continuing, another study found pain and nipple cracks decreased with those who used mint essential oils on the area.

Here are our top 10 health benefits of dark chocolate.

• Rich in nutrients – Chocolate with a high content of cocoa is loaded with nutrients, including a soluble fiber while also rich in iron, magnesium, copper, manganese, and potassium. Dark chocolate also contains a slight amount of mono- and polyunsaturated fats – good fats – which are shown to reduce cholesterol levels and decrease the risk of heart disease.
• Improve blood flow – Antioxidants in dark chocolate stimulate the lining of the arteries creating a gas, which sends a signal to the arteries causing them to relax, enabling blood to flow easier. Having the blood flowing smoothly, it gets to all the body parts delivering the nutrients and oxygen with no complications.
• Lowers blood pressure – Those same antioxidants that help improve the blood flow are the ones that also decrease its resistance, and consequently eases the blood pressure in small amounts against the arteries. Even though it releases the pressure just a little bit, in time that is a big benefit for your heart. High blood pressure is always linked to heart diseases, so lowering it little by little is a good way to eliminate risks.
• Cuts down risks for heart disease – Eating dark chocolate a few times a week should cause much less cholesterol to lodge in the arteries and a lower risk of heart disease over the long term. There are studies that revealed that eating chocolate two or more times per week greatly lowered the risk of having calcified plaque in the arteries. Eating chocolate less frequently had no effect, so regular consumption of dark chocolate can, in fact, reduce the risk of heart disease.
• Raises good cholesterol and lowers bad cholesterol – The compounds in dark chocolate appear to be highly protective against the oxidation of LDL cholesterol, the bad cholesterol. It lowers the chances of LDL to get oxidized. When LDL oxidizes, it has reacted to free radicals, which makes the particle reactive and capable of damaging other tissues.
• Promotes weight loss – Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety than its lighter-colored sibling because it reduces cravings for sweet, salty, and fatty foods. So if indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general.
• Prevent diabetes – Dark chocolate reduces insulin resistance. In a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. The flavonoids, which are the antioxidants in dark chocolate, create a gas called nitric oxide that helps control insulin sensitivity.
• Helps brain function – Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease. Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.
• Protects against the sun –The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. If you are out in the sun, dark chocolate can reduce or prevent your chances of getting sunburned. Also if you were to get sunburned, eating dark chocolate can help your skin heal quicker.
• Reduces stress –If you are one of those chocolate lovers, you know that feeling of happiness and guilt when you put in your mouth that piece of flavorful candy. Now imagine that same feeling but without the guilt! You can achieve that with dark chocolate because now you know that it is better for your health and has much more benefits than regular or milk chocolate. There have been studies were people that ate dark chocolate showed a decreased amount of stress hormone levels.

So go on and put the kettle on the stove. Get out your favorite mug and add one of these healthy ingredients to your tea for a sublime experience.

Healthiest Things To Add To Your Tea:

• Milk: Milk is one of the most common ingredients to add to tea everywhere from Britain to India to Hong Kong. How you want to make the tea is up to your preference. Some like just a splash of milk, others will brew the tea in milk. Crazy! Adding milk is a great way to get protein and calcium.
• Ginger: A great digestive aid, ginger can be used to curb nausea, vomiting or upset stomach due to motion sickness. It also reduces inflammation and strengthens immunity. Steep ginger root in kettle for 10-15 minutes, or mix in a scoop of ginger puree.
• Honey: Sometimes a little sweetness makes a cup of tea. Honey is a healthy alternative to refined sugar. Buy local to help with allergies.

• Basil Leaf: This aromatic leaf is a member of the mint family and is a soothing addition to teas for a pleasant after-meal drink. Add dried basil to a cup of tea to combat mental fatigue and for a calming experience.
• Lemon: A slice of lemon makes a cup of Earl Grey a citrus delight, and is one of the healthiest things to add to tea. We reported that lemon water helps the liver and has many antiviral properties. The same benefits transfer over to tea. Add the lemon slices to the teapot and steep for 5 minutes. Add additional lemon slices when the cup is ready to drink for a transcendent lemon experience.
• Mint: Perfect for a cup of iced tea on a summer day. Muddle 5-10 mint leaves at the bottom of the class to help soothe indigestion and indulge in aromatherapy.
• Cinnamon: Chai tea is a little piece of heaven with cinnamon shavings on top. Or add a whole stick of cinnamon and a little bit of honey to a cup for a delicious treat that will reduce LDL cholesterol levels and regulate blood sugar.
• Orange Peel: Add sweetness and citrus to your tea for a great source of Vitamin C, Vitamin B1 and choline, folic acid, antioxidant flavonoids, d-limonene, alpha-carotene, beta-carotene, and aldehyde.
• Coconut Oil: A spoonful of coconut oil will melt into your cup of tea to make it creamy and taste like delicious coconut. Coconut oil is a healthy source of fat and blocks infections, thanks to Lauric Acid.
• Grapefruit Juice: Iced green tea sparkles and shines with a bit of grapefruit juice. The fat burning enzymes in grapefruit help increase your body’s metabolism, keeping you slim and healthy.

While you’re celebrating National Tea Day, read our article about the top 10 teas for good health!

Foods Rich in Calcium: You know how your mom told you if you didn’t drink milk, your bones would break? There’s some truth to be said for that! Dairy products that are low in fat like milk and yogurt are full of calcium and vitamin D, which can help increase the strength in your bones and joints. If you happen to be lactose intolerant, try eating other vitamin D-rich foods, like leafy green vegetables.

• Vitamin C: Vitamin C is essential to helping your deteriorating joints in the sense that it slows down the progression of osteoarthritis, something you can develop as you get older. If you want to increase vitamin C in your diet, try eating fruits like strawberries, pineapple, or kiwis.

• Broccoli: Another food rich in vitamin C, broccoli is another good choice for your joints. Broccoli contains sulforaphane, a compound that can help prevent and slow down the progression of osteoarthritis. Also rich in calcium, broccoli in a no-brainer for your dinner salad tonight.
• Garlic: Get the breath mints out, because you’re going to need them for this one. Garlic contains diallyl disulfide, a compound that can help alleviate arthritis. You can incorporate garlic into your foods by adding some with your chicken or pasta with a little parmesan cheese. Yum!
• Fish: Keep the gum out for this one too, because this source of protein is going to leave your breath stinky too! Fish are full of inflammation-fighting omega-3 fatty acids, which can help reduce the inflammation in your joints and give you relief of pain. Try eating at least 3 to 4 ounces of fish twice a week to achieve these results. You can eat a tuna sandwich for lunch and salmon and potatoes for dinner, healthy and tasty!
• Soy: Like fish, soy contains the anti-inflammatory benefits of omega-3 fatty acids but doesn’t have the same fishy aftertaste. If you don’t have it in you to eat fish, try eating soybeans with your meals. Soybeans are low in fat, with lots of protein and fiber.

• Tart cherries: If you have arthritis, you may find some relief with tart cherries. Tart cherries contain an ingredient called anthocyanin that gives the cherries their red color and can help reduce the pain in your achy joints. You can find tart cherry supplements at your local grocery store or can eat the actual cherries themselves from a farmer’s market. 

• Green tea: Full of polyphenols (an antioxidant that reduces inflammation), green tea is another easy go-to for healthy joints. Studies have also shown that another antioxidant in green tea that can benefit your joints is epigallocatechin-3-gallate, which can cancel the molecules that come together to cause joint damage. Now you have a valid excuse for a Starbucks run!

• Citrus: An orange a day keeps the doctor away! Fruits like oranges are rich in vitamin C, which we know is a holy grail for treating inflammation in your joints. Try eating an orange or grapefruit for breakfast to help maintain healthy joints and prevent osteoarthritis.
• Grains: Whole grains are going to become your new best friend. In whole grains, there is a protein called CRP, which can help reduce inflammation and reduce the risk of rheumatoid arthritis. Eating breakfasts like whole-grain cereal or oatmeal is a great way to get those nutrients without sacrificing taste or flavor.

What are Branch-Chain Amino Acids and why the sudden craziness around them? What do they do and are they beneficial to you? To understand BCAAs, we have to first understand what amino Acids are; essentially they are the building blocks of protein which are necessary for the structuring and functioning of your body. There are 20 amino acids known that make up these proteins in your body of which 9 are considered, ‘essential’ and the rest, ‘non-essential.’ The ‘essential’ amino acids can not be produced by your body so they must be obtained through one’s diet or supplementation while the other 11 amino acids can be naturally produced by your body. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine; among these are the three Branched-Chain amino acids (BCAA); Leucine, Isoleucine, and Valine. The three BCAAs are coined based on their molecular structure which branches out to the side. Their major function is to help with muscle protein synthesis and prevents ones muscles from breaking down too much so one does not feel the onset of soreness, fatigue, or muscle loss for too long. Along with this, BCAAs have been shown to provide other benefits involving physiological and biological functions that are overall beneficial to your health and wellness. Below are some of the Top 10 benefits of BCAAs. 

• BCAAs help reduce Muscle Soreness:

While you’re working out, you might start to feel a bit of fatigue and some aches and pains within specific parts of your body, which solely depends on the area of muscles you’re targeting that day. This is called acute soreness and is completely normal as the eccentric muscle contractions cause the muscle fibers to essentially break down. This soreness should be momentary and fade after a few hours (up to a day) but taking BCAAs during your workout or even afterwards can help reduce this! This is due to the amino acid Leucine essentially binding itself to the muscles and preventing them from being broken down as much through a process known as Muscle Protein Synthesis. Leucine is thought to be the most prominent in muscle building while Isoleucine and Valine provide more of a metabolic support. Taking protein prior to working out can also help delay muscle soreness as all protein contains an Amino Acidic Profile and thus help with the aforementioned.

• Building Mass through Muscle Protein Synthesis

Just like the BCAAs help reduce feelings of soreness through prevention of muscle breakdown, they can also help build muscle and mass through a process known as Muscle Protein Synthesis. The wear and tear one’s muscles go through during a workout causes the muscle fibers to essentially break down, which in turn causes one’s strength and endurance to diminish greatly. Protein consumption is thus recommended so that the muscles can synthesize the protein with the help of enzymes- BCAAs help with this process as they help the anabolic process and support protein synthesis through the enzymes and prevent further degradation. Diet plays a big part in how your body gets the energy it needs to perform and how muscles recover.

• BCAAs prevent the onset of fatigue

BCAAs help delay the onset of fatigue. BCAAs can help delay fatigue through the same process as Muscle Protein Synthesis. Glycogen is stored within muscles and is used as the main source of energy which in turn comes from carbohydrates. Glycogen gets depleted throughout the course of exercise so taking BCAAs can delay the increased use of glycogen so that one doesn’t feel as tired! Isoleucine and Valine also provide metabolic support through the production of energy. Alongside this, BCAAs also limit the uptake of Tryptophan to the brain which has been correlated with the onset of fatigue. Tryptophan is an AA that helps regulate the onset of melatonin and serotonin- two brain hormones that have influence on mood, sleep, etc. 

• Production of Energy

Along with Leucine, Isoleucine and Valine also help with muscle protein synthesis but have a greater role in energy production and glucose regulation. All three AA’s support anabolic processes and overall metabolic functioning. They can help in maintaining kidney and liver health which are essential to the absorption of nutrients. Immune defense and Metabolic processing and the mTOR pathway are all supported by BCAAs to increase energy production.  

• Blood Sugar Regulation

Isoleucine and Leucine have been shown to help regulate blood sugar though insulin secretion. In supporting anabolic processes, BCAAs can help with the processing of nutrients from our diets and the absorption of essential macro nutrients we need to fuel our body. Diabetics can see great benefit from taking BCAAs as they can help with the uptake of insulin. 

• Cirrhosis

Supplementing one’s diet with BCAAs has proven to aid in reducing the effects of liver disease. Cirrhosis, which can result from long-term damage, can deplete protein uptake and macronutrient absorption. Supplementing one’s diet with BCAAs can provide benefits and thus prevent other states of fatigue, weight loss, etc. 

• Weight Loss

BCAAs have shown to help with weight loss in correspondence with metabolic functioning. As stated previously, BCAAs play an important role in muscle protein synthesis

through structuring of muscles. The energy expenditure caused by exercise or everyday functional activities increases metabolism and the need for energy production. Thus, fat reserves are utilized and could help one’s weight loss goals. 

• Tardive Dyskinesia

Tardive Dyskinesia (TD) is shown to diminish with BCAA supplementation. TD which is characterized by involuntary muscle movements are usually associated with long-term usage of antipsychotics. The drugs reduce brain hormones such as dopamine which are essential for cell communication and muscle movement. BCAAs can help with this by helping to restructure muscles with the aid of protein synthesis. 

• Improved Aerobic & Anaerobic Performance

Both aerobic exercise, the use of oxygen at a steady pace and anaerobic exercise, the absence of oxygen due to an increased usage in physical activity; have been shown to improve with BCAA supplementation. BCAAs support the metabolic processing of the body as mentioned and can thus improve cardiovascular fitness in relation to aerobic exercise. Stroke volume, which is the amount of oxygen produced by heart beats, will increase in aerobic exercise and in aerobic exercise. The rate at which glycogen is depleted will decrease as well, preventing fatigue and muscle breakdown. 

• Immune Support

BCAAs have been proven to increase immune defense primarily through the functioning of the liver. Adequate protein synthesis and proper gut health can help the liver fight against various viruses and pathogens. The liver is key in preventing illness so BCAA supplementation can aid with proper functioning and metabolic processing. This shows some key things that can help alongside BCAAs to boost your immune system!

• Type II Diabetes: A diabetic study concluded that kombucha slowed the digestion process of carbs in rats and resulted in reduced blood sugar. Green tea has also shown to help reduce blood sugar levels along with the other many health benefits of consuming green tea. This fermented tea is a healthy and tasty alternative to sugary sodas for those with diabetes.

• Weight Loss: One of the major benefits of drinking kombucha is the probiotics and acetic acid that can aid with weight loss. Acetic acid has been studied to reduce hunger, bloating, and body weight by stopping your body from turning food into fat. The overload of probiotics allows the fat to be burned faster and thus resulting in weight loss.

• Energy Boost: Many athletic enthusiasts who drink Kombucha say it improves energy levels during exercise. Kombucha can also be drunk as a post-workout recovery to relieve joint pain and inflammation. It contains minimal amounts of alcohol and many vitamins which can reduce stress and stimulate positive feelings.

• Boosts Immune System: Due to its positive effect on digestive health, Kombucha helps improve the immune system. In a study, the combo of healthy components like vitamins, antioxidants, and probiotics showed that kombucha created a stronger immune system.

• Sleep Quality: Kombucha contains healthy beneficial enzymes that can process undigested foods that can cause an imbalance of bad bacteria and GI distress. The beneficial enzymes in Kombucha can help improve sleep quality by improving your digestive system.

• Heart Health: Did you know that at least half a cup of Kombucha can help reduce your chances of a heart attack? It can lower your triglycerides and raise your HDL (good cholesterol). The positive heart health results are due to kombucha containing gallocatechin which is known for lowering cholesterol.

• Mental Health: Kombucha is made up of many vitamins, including B vitamins that have been shown to help fight mental disorders like depression. It also contains vitamin C, which can help reduce and repress cortisol levels. High cortisol levels have been known to contribute to depression, hypertension, and impaired mental clarity.

• Liver Health: Kombucha contains many antioxidants that help battle against certain molecules that can damage healthy cells. These same antioxidants help improve liver function to eradicate certain toxins from the body and minimize inflammation.

• May help fight cancer: Although there is not much evidence regarding how kombucha can fight cancer, current studies show great promise. Several studies show that kombucha helps reduce growth and limits the survival rate of cancer cells.

Help Fight Inflammation

Chronic inflammation by oxidative stress can increase the risk of neurodegeneration, cancer, and skin damage. Astaxanthin, as stated, reduces oxidative stress and may help treat inflammatory skin disorders like psoriasis and atopic dermatitis. Glycosaminoglycan, a bioactive compound found in shrimp, has anti-inflammatory properties and helps significantly reduce the influx of inflammatory cells to the injury site. They also contain an anti-inflammatory peptide (a short chain of amino acids) called shrimp anti-lipopolysaccharide factor (SALF), which is used as a drug to potentially treat urethral, vaginal, cervical, and pelvic inflammatory diseases

Have Anti-Aging And Skin And Hair Protective Properties

The minerals found in shrimp can also contribute to the health of our hair! A deficiency of zinc may cause hair loss. Zinc plays a key role in maintaining and creating new cells, including hair and skin cells, so for those who are beginning to lose their hair, or at least are seeing a decrease in hair growth, it can work against that embarrassing reality, keeping you looking younger for longer! Studies suggest that shrimp may contain a heparin-like compound that may help in treating neovascular AMD. The astaxanthin found in shrimp might also relieve eye fatigue, especially for those who use computers for long durations in their personal or professional lives

Improve Gastrointestinal Health 

The astaxanthin found in shrimp shows antimicrobial activity against H. pylori, a type of bacteria that causes stomach infections. The pathogen can damage the stomach and intestinal tissue. This was shown in research, where oral administration of astaxanthin was found to protect against ethanol-induced gastric lesions.

Enhance Brain Function

Shrimp have high levels of iron, which is a key mineral component in the bonding process with oxygen in hemoglobin. With additional iron in the system, increased oxygen flow can occur to the muscles, providing strength and endurance, while also increasing the oxygen flow to the brain, which is shown to improve comprehension, memory, and concentration. 

Promotes Heart Health

Fermented shrimp paste, which is a popular manipulation of the food, may contain a fibrinolytic enzyme that can be used for thrombolytic therapy. Thrombolytic therapy is a way of breaking up dangerous blood clots within a person’s blood vessels. This enzyme found in shrimp paste can be a powerful tool against the dangers of cardiovascular disease, which afflicts so many people throughout the world. Also, the possibly high levels of omega-3 fatty acid found in it eliminate damaging cholesterol in the bloodstream, which can further reduce the chance of heart attacks and strokes.

Assists In Weight Loss

Shrimp may be a great source of protein and vitamin D, without adding carbohydrates to your daily intake, so for people determined to lose weight, this simple form of seafood can be a popular option. The possibly high levels of zinc are also beneficial since zinc is one way that can increase leptin levels in the body. Leptin is a hormone and is an integral part of the body’s regulation of fat storage, appetite, and overall energy use in the body. By increasing the levels of leptin in the body, people can avoid common issues like overeating, inexplicable cravings for food after being “full”, and a similar problem for weight-conscious individuals. 

Protects Vision

AMD, age-related macular degeneration, is the leading cause of severe vision loss among those over 60 years. Shrimp heparinoid has anti-angiogenic, preventing the formation of new blood vessels, anti-inflammatory, and anticoagulant (blood thinner) properties. It may help treat neovascular AMD and other angioproliferative diseases, conditions involving rapid blood vessel growth.

Decrease Menstrual Pain

Shrimp can be a good source of the beneficial type of cholesterol, omega-3 fatty acids. These may balance out the well-studied negative effects of omega-6 fatty acids, and aid in the alleviation of menstrual cramps for women, as well as promote healthier blood flow to the reproductive organs by reducing other damaging forms of cholesterol in the bloodstream.

Improve Bone Health

Protein and various vitamins, such as calcium, phosphorus, and magnesium, which are probably found in high quantities in shrimp, can effectively aid in the fight against bone degeneration. A deficiency in dietary proteins and vitamins can cause the deterioration of bone quality, bone mass, strength, and overall mass, which are the main symptoms of osteoporosis. Adding it to your daily or weekly regimen of food can slow the effects of aging bones to keep you stronger for longer.

1. Ashwagandha: This herb has been used in Ayurvedic medicine for centuries to reduce stress and anxiety. Studies have shown that ashwagandha can lower cortisol levels, which can help regulate the body’s stress response. Read more about the benefits of ashwagandha.

2. Cannabidiol (CBD): CBD supplements have been shown to help reduce stress by promoting relaxation, improving sleep quality, regulating the body’s stress response, and reducing inflammation. 

CBD has anxiolytic properties that can reduce feelings of anxiety and have a calming effect on the brain by increasing the levels of the neurotransmitter GABA. CBD may also help regulate the sleep-wake cycle, which can help reduce stress levels. Additionally, CBD may help reduce the release of cortisol, a hormone that is released in response to stress. 

3. GABA: Gamma-Aminobutyric Acid is a neurotransmitter that helps regulate the body’s stress response. Supplementing with GABA may help reduce feelings of anxiety and promote relaxation. Studies have shown that individuals with low levels of GABA may be more susceptible to anxiety and stress, while increasing GABA levels through supplementation or other methods may help reduce stress levels.

4. Magnesium: Also known as the relaxing mineral, magnesium is an essential mineral that plays a role in hundreds of bodily functions, including stress management. When we experience stress, our body releases hormones that can cause magnesium levels to drop. 

This, in turn, can contribute to feelings of anxiety and tension. However, studies have shown that supplementing with magnesium can help reduce stress and anxiety levels. Magnesium is thought to help regulate the production of stress hormones while also promoting relaxation and sleep. Read more about the relaxing mineral.

5. Vitamin D: Getting enough vitamin D through supplements or sunlight exposure may help reduce stress levels. Vitamin D has been found to play a crucial role in reducing stress and improving overall mental health. 

This essential vitamin regulates the production of the stress hormone cortisol, which helps to reduce feelings of anxiety and tension. Additionally, vitamin D is known to have a direct impact on the brain’s neurotransmitters, which regulate mood and behavior. Research has shown that individuals with low levels of vitamin D are more likely to experience symptoms of depression and anxiety. 

6. Omega-3 Fatty Acids: Found in fish oil and other sources, omega-3 fatty acids have been shown to reduce inflammation and improve mood. Studies have also suggested that omega-3s may help reduce symptoms of anxiety and depression. Foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, can be beneficial in reducing stress levels and promoting overall well-being.

7. B-Complex Vitamins: B vitamins are important for energy production and stress management. Studies have shown that  B-complex vitamins can help reduce stress levels by improving the body’s response to stress and reducing symptoms of anxiety and depression. 

Additionally, B vitamins are necessary for the metabolism of energy, and adequate levels of these vitamins can help combat fatigue and promote mental alertness. Foods rich in B-complex vitamins, such as whole grains, nuts, seeds, and leafy green vegetables, can be helpful in reducing stress and promoting overall well-being.

8. L-Theanine: This amino acid is found in green tea and has been shown to promote relaxation and reduce stress. It may also improve cognitive function and help improve sleep quality. It works by increasing alpha brain waves, which are associated with relaxation and reduced stress levels. Studies have shown that L-theanine can help reduce stress and anxiety, improve mental clarity and focus, and promote a sense of overall well-being. It is often used as a natural supplement for stress relief and is considered safe and non-addictive.

9. Holy Basil: Holy basil, also known as tulsi, is an herb commonly used in traditional Ayurvedic medicine to promote health and well-being. It has been found to have a wide range of medicinal properties, including stress-reducing effects. 

Holy basil works by regulating the production of stress hormones such as cortisol, which can cause anxiety and tension in the body. Additionally, it contains adaptogenic compounds that help the body adapt to and cope with stress. Studies have shown that holy basil can help reduce symptoms of anxiety and depression, improve cognitive function, and promote a sense of calm and relaxation. It is often consumed as a tea or supplement and is considered safe and beneficial for overall health and well-being.

10. Probiotics: Probiotics are live microorganisms that are beneficial for overall health, particularly digestive health. However, recent studies have shown that the gut microbiome also plays a crucial role in regulating stress and anxiety levels. Probiotics help maintain a healthy balance of gut bacteria, which can positively impact mental health. Additionally, probiotics have anti-inflammatory properties that can help reduce inflammation in the body, which is often linked to increased stress levels. 

While supplements can be a helpful tool for reducing stress, it’s important to remember that they’re not a cure-all. Managing stress requires a holistic approach that may include exercise, meditation, therapy, and other strategies. Before taking any new supplements, it’s always a good idea to talk to your doctor to make sure they’re safe and appropriate for you.

So if you’re looking for natural ways to reduce stress, consider incorporating some of these top 10 supplements into your routine. With the right combination of supplements and other stress-management strategies, you can take control of your stress levels and improve your overall well-being!

While eating unhealthy food every once in a while is nothing to stress about, a 2019 study found that a poor diet is the leading risk factor for death in many countries around the world. The researchers analyzed dietary consumption patterns of over 195 countries and discovered that improvements in diet could potentially prevent one out of every five deaths across the globe.

A healthy and balanced diet is very important in helping you and your family live long, healthy lives and lowering your risk of early death or developing serious health conditions. Thus, it is important to enjoy Independence Day without sacrificing your health. Don’t worry though, you can still indulge in delicious treats this holiday with these five healthy Fourth of July recipes:

Red, White, & Blue Popsicles

Making homemade popsicles is way more fun than buying a box from the grocery store, and with this recipe, you can rest assured that your popsicles are a healthier choice than popular popsicle brands. This recipe contains lots of coconut milk, which is a great form of vitamins and nutrients, such as iron, vitamin C, vitamin E, and many others.

What You’ll Need:

• Coconut Milk
• Blueberries
• Raspberries
• Small plastic cups
• Popsicle sticks

Instructions:

1. Pour the coconut milk into the small plastic cups, filling each about halfway. 
2. Add as many blueberries and raspberries as you like to each cup. Feel free to include other red and blue fruits, such as watermelon and strawberries.
3. Place a popsicle stick in each cup so that it is submerged in the liquid but sticking out enough so that when the mixture freezes, you can use the popsicle stick to hold your treat.
4. Freeze overnight and enjoy!

American Flag Yogurt Pretzels

Everyone loves a good chocolate covered pretzel as a delicious and easy treat. However, chocolate covered pretzels often contain little to no nutrients and unhealthy, processed ingredients. Instead of chocolate covered pretzels, try American flag themed yogurt pretzels this Fourth of July! This recipe contains coconut sugar instead of regular sugar, which is less processed, and it also contains nonfat Greek yogurt, which contains lots of protein, calcium, and other nutrients.

What You’ll Need:

• 1 large bag of pretzels
• 2 cups nonfat Greek yogurt
• 5 cups coconut sugar
• 5 tablespoons tapioca flour
• Red food coloring
• Blue food coloring

Instructions: 

1. Blend the coconut sugar and tapioca flour together for 1-2 minutes at high speed. Let the mixture sit for 10 minutes.
2. Combine half of the sugar mixture from step one with 1 cup of the Greek yogurt. Mix the blue food coloring into this mixture.
3. Combine the remaining half of the sugar mixture from step one with 1 cup of the Greek yogurt. Mix the red food coloring into this mixture.
4. Dip the pretzels into the red and blue Greek yogurt and sugar mixtures and place onto a baking sheet.
5. Refrigerate for at least 2 hours and serve!

Independence Day Bean & Tomato Dip

As a delicious appetizer, try making this healthy alternative to processed and high-calorie chip dips like queso and sour cream. This dip is fresh and light so that you won’t be too full to enjoy the rest of your meal. Because it contains tomatoes, beans, and Greek yogurt, it is a good source of protein, vitamin C, vitamin K, fiber, and other nutrients that will help your body feel good rather than drag you down like junk food.

What You’ll Need:

• 2 tomatoes, diced
• ½ yellow onion, diced
• ½ can of black beans
• ¾ cup nonfat Greek yogurt
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon chipotle chili seasoning
• 2 teaspoons lime juice
• Salt and pepper to taste
• 1 large bag of blue corn tortilla chips