You’ve probably heard that breakfast is the most important meal of the day — and while that’s sort of true, what you eat matters way more than when you eat.
As a crunchy, label-reading, no-seed-oils kind of nutrition coach, I’m here to tell you: your first meal of the day sets the tone for your energy, focus, blood sugar, and even your hormones.
Let’s break down how to build a hormone-friendly, plant-forward breakfast that fuels you — without the crash.
🌱 First, Why Plant-Forward?
“Plant-forward” isn’t the same as vegan or vegetarian. It means you center your meals around whole, minimally processed plants — fruits, veggies, whole grains, legumes, nuts, and seeds — while still leaving room for quality animal proteins if they support your goals.
Why this matters:
Plants = fiber, antioxidants, and key phytonutrients
You’ll get slow-digesting carbs that keep blood sugar steady
Most people are wildly under-eating fiber, which your hormones need to function
🧠 What Your Hormones Want for Breakfast
Let’s get science-y for a sec — in an easy-to-digest way, of course.
When you wake up, your cortisol (a natural energy hormone) is supposed to rise and help you feel alert. That cortisol needs stable blood sugar to function properly.
So if you start your day with:
Sugary cereal
White toast with jelly
A banana + coffee combo
…you’re likely to spike your blood sugar → crash → crave more sugar → feel foggy/tired/anxious.
A hormone-friendly breakfast includes:
Protein (helps keep you full and builds neurotransmitters)
Healthy fats (support hormone production and brain health)
Complex carbs (give you energy without the rollercoaster)
Fiber (keeps blood sugar steady and supports gut health)
🍳 5 Plant-Forward Breakfast Ideas to Try
Savory Sweet Potato Bowl
Roasted sweet potatoes
Sautéed spinach
Hemp seeds or avocado
Fried egg or scrambled tofu
Olive oil drizzle
Hormone-Supporting Smoothie
½ frozen banana
Handful of spinach or kale
Chia seeds
Almond butter
Plant-based protein powder
Unsweetened almond or coconut milk
Oats with a Protein Punch
Rolled oats cooked in almond milk
Scoop of collagen or plant protein
Ground flax + chia seeds
Cinnamon, berries, and walnuts
Avocado Toast Remix
Sprouted or gluten-free bread
Mashed avocado with lemon + sea salt
Sprinkling of pumpkin seeds
Optional: microgreens or sauerkraut for gut health
Chickpea Pancakes (Socca)
Made from chickpea flour + water + olive oil
Top with hummus, greens, roasted veggies
Add a side of berries or citrus
⚠️ Quick Tip: Watch the Oils
Even “healthy” looking plant-based breakfasts can hide inflammatory seed oils (like canola or soybean oil). Stick to coconut oil, avocado oil, ghee, or extra virgin olive oil.
Your hormones will thank you.
✨ Bottom Line
Your breakfast doesn’t have to be complicated. But it does need to:
Balance your blood sugar
Support hormone health
Actually taste good (because life’s too short for sad breakfasts)
Start your day with plants, protein, fiber, and fat — and notice the difference in your mood, focus, and energy.
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Turmeric, the golden-hued spice, has been used for centuries in traditional medicine and cooking. Packed with powerful antioxidants and anti-inflammatory properties, turmeric is more than just a flavorful addition to your dishes—it’s a superfood with incredible health benefits.
The Benefits of Turmeric
Reduces Inflammation: The active compound in turmeric, curcumin, is known for its anti-inflammatory effects. It can help alleviate symptoms of arthritis, muscle soreness, and chronic conditions like heart disease.
Boosts Antioxidant Levels: Curcumin neutralizes free radicals, protecting your body from oxidative stress, which can lead to aging and diseases like cancer.
Supports Brain Health: Turmeric may improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s.
Improves Digestion: Its anti-inflammatory and antioxidant properties can soothe digestive discomfort and support gut health.
Strengthens Immunity: Turmeric’s natural compounds support the immune system, helping your body fight off infections.
How to Incorporate Turmeric Into Your Diet
Turmeric is versatile and can be added to many dishes:
Golden Milk
Mix turmeric, milk (or a plant-based alternative), black pepper, and a touch of honey for a soothing beverage. You can find our recipe here.
Add a teaspoon of turmeric powder to your morning smoothie for an earthy kick.
Curries and Soups
Turmeric’s vibrant color and flavor make it perfect for hearty dishes like lentil soups or curries.
Sprinkle on Roasted Veggies
Toss vegetables with olive oil, turmeric, and your favorite spices before roasting.
Why You Need Black Pepper with Turmeric
Curcumin, turmeric’s star ingredient, has low bioavailability, which means it’s not easily absorbed by your body on its own. This is where black pepper comes in. Black pepper contains piperine, a compound that enhances curcumin absorption by up to 2,000%!
To recap: without black pepper, your body misses out on much of turmeric’s health potential.
Tips for Maximum Benefit
Pair turmeric with healthy fats, like coconut oil or olive oil, to further boost absorption, as these fats facilitate the absorption of the curcumin found in turmeric, allowing you to maximize its health benefits and achieve greater overall wellness.
Use fresh turmeric root for recipes if available; it has a more robust flavor and potency compared to powder.
Incorporate turmeric into your meals consistently to experience its long-term benefits.
Where to Find Turmeric
You can find turmeric in the spice aisle of your grocery store. If possible, try to get an organic version.
Turmeric, paired with black pepper, is a simple yet powerful way to enhance your well-being. From reducing inflammation to supporting brain and immune health, this spice deserves a place in your kitchen.
Start small, experiment with recipes, and enjoy the golden glow of good health!
Thanksgiving is a time for gratitude, family, and, of course, delicious food. But that doesn’t mean you have to abandon your health goals for the day.
With a few simple swaps, you can enjoy all the flavors of Thanksgiving while making smarter choices for your body.
Here are 10 healthier Thanksgiving swaps to try this year.
1. Skip the Canned Sugary Yams — Go for Roasted Sweet Potatoes
Canned yams are often drenched in sugary syrup, but roasted sweet potatoes bring out natural sweetness without added sugar. Slice them into rounds or cubes, drizzle with olive oil, sprinkle with cinnamon, and roast until caramelized.
2. Choose Fresh Green Beans Over Casserole
While green bean casserole is a classic, it’s heavy on cream and fried onions. Opt for fresh green beans sautéed with garlic, olive oil, and a squeeze of lemon for a lighter, nutrient-packed side.
3. Make Mashed Cauliflower Instead of Mashed Potatoes
Mashed cauliflower mimics the creamy texture of mashed potatoes with fewer carbs and calories. Add roasted garlic and a touch of Greek yogurt for richness without the extra butter.
4. Switch to Whole Grain Stuffing
Traditional stuffing uses white bread, but whole grain bread adds fiber and nutrients. Toss in vegetables like celery, carrots, and onions for added crunch and flavor.
5. Trade Canned Cranberry Sauce for Fresh Cranberry Relish
Canned cranberry sauce often contains high-fructose corn syrup. Make your own by blending fresh cranberries with orange juice and a bit of honey or maple syrup for a tangy, healthier alternative.
6. Mix Up Your Appetizers
If you’re like me, then you probably love the hors d’oeuvre table. Unfortunately, appetizers can be a not-so-sneaky source of calories. Consider these healthier options for your spread:
Whole grain pretzels and a flight of different mustards to dip in
Yogurt-based dips with fresh fruit
Wasa crackers with toppings
Olive and pickle charcuterie — look for options without artificial dyes
7. Bake a Healthier Pie Crust
Traditional pie crusts can be heavy on butter or shortening. Try making a crust with almond flour or whole wheat flour for added nutrients, or consider crustless options like pumpkin custard.
8. Lighten Up the Gravy
Gravy can be calorie-laden, but you can lighten it up by skimming off fat before thickening it. Use vegetable stock or a bit of cornstarch instead of heavy cream.
If you use gravy packets, read your labels. Choose organic packets without the added fillers.
9. Swap Sugary Drinks for Infused Water
Skip the soda and sugary punches. Serve water infused with seasonal flavors like orange slices, cranberries, and a sprig of rosemary for a festive and hydrating option.
10. Serve Dark Chocolate Instead of Candy
For a sweet treat, offer squares of dark chocolate (70% cocoa or higher) instead of traditional candies or heavy desserts. Pair with fresh fruit for a decadent and satisfying finish.
By making these small changes, you can enjoy all the warmth and joy of Thanksgiving without compromising on health. Your body will thank you, and your taste buds won’t feel deprived!
Feeling down or stressed out? Sometimes, the key to lifting your spirits can be found right in your kitchen. It’s no secret that what we eat can have a significant impact on our mood and overall well-being.
In honor of Mental Health Month, let’s talk about the food that supports healthy brain function.
By incorporating certain foods into your diet, you can harness the power of nutrition to elevate your mood and keep those good vibes flowing.
Here are 10 foods that are known for their mood-boosting properties:
Dark Chocolate
Who doesn’t love a good excuse to indulge in some chocolate? Dark chocolate, in particular, is rich in antioxidants and contains compounds that can increase the production of endorphins, the feel-good hormones in your brain.
Don’t pull a Lucy — just a square or two can satisfy your sweet cravings while lifting your spirits.
Berries
Berries such as strawberries, blueberries, and raspberries are not only delicious but also packed with vitamins, antioxidants, and fiber. These nutrients help reduce inflammation in the body and promote the production of dopamine, a neurotransmitter associated with pleasure and reward.
Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain health. (In general, smaller fish have less mercury and are lower on the food chain.)
Omega-3s have been linked to lower rates of depression and anxiety, making fatty fish a great choice for improving your mood and overall mental well-being.
Leafy Greens
Spinach, kale, and other leafy greens are loaded with nutrients like folate and magnesium, which play a key role in regulating mood and reducing stress. Incorporating more leafy greens into your meals can help you feel more calm and content.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are all rich in omega-3 fatty acids, as well as magnesium and zinc, which are important for mood regulation. Snacking on a handful of nuts or seeds can provide a quick and convenient mood boost when you need it most.
Yogurt
Yogurt is not only a delicious and versatile food but also a great source of probiotics, which are beneficial bacteria that support gut health. Emerging research suggests that there is a strong connection between gut health and mood, so incorporating probiotic-rich foods like yogurt into your diet may help improve your mood and reduce feelings of anxiety and depression. It’s all part of your gut-brain connection.
If you’re using dairy-free yogurt, try coconut yogurt, almond milk yogurt, or oat milk yogurt. All have the same beneficial probiotics.
Bananas
Bananas are not only convenient and portable but also packed with nutrients that can help regulate mood. They are rich in vitamin B6, which helps the body produce serotonin, a neurotransmitter that promotes feelings of happiness and well-being.
100% Whole Grains
Whole grains like oats, quinoa, and brown rice are complex carbohydrates that provide a steady release of energy and help stabilize blood sugar levels. This can help prevent mood swings and keep you feeling more balanced throughout the day.
Turmeric is a vibrant yellow spice that contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. Research suggests that curcumin may help alleviate symptoms of depression and improve mood by boosting levels of serotonin and dopamine in the brain.
Creamy and delicious, avocados are packed with healthy fats, fiber, and vitamins, making them a great choice for supporting overall health and well-being. The monounsaturated fats in avocados can help improve brain function and promote the production of neurotransmitters that regulate mood.
The Bottom Line
While food alone isn’t a cure-all for mood disorders or mental health issues, incorporating these mood-boosting foods into your diet can certainly help support your overall emotional well-being. You can also support your mental wellness by getting enough sleep, exercising daily, managing stress, and spending time with loved ones.
So next time you’re feeling a little down, reach for one of these mood-boosting foods and let the good vibes roll in!
This post is part of the 12 Habits for a Healthier, Happier You series. This post is part of the “Eat More Plants” habit. You can learn more about the series here.
Water is the essence of life, comprising roughly 60% of the adult human body. (Babies have a higher percentage at a whopping 78%!) Every system in our bodies depends on water to function properly. From regulating body temperature to aiding digestion and nutrient absorption, water plays a crucial role in maintaining overall health and well-being.
The Benefits of Staying Hydrated
Here’s why you need to stay hydrated:
1. Supports Proper Functioning of Organs and Tissues
Water is necessary for your organs to function. This includes vital organs such as your heart, brain, and kidneys. It helps transport nutrients and oxygen to cells, flushes out toxins and waste products, and lubricates joints to prevent discomfort and stiffness.
2. Boosts Physical Performance
Staying hydrated is especially important for athletes and individuals who engage in regular physical activity. Dehydration can lead to decreased endurance, impaired strength, and increased fatigue, negatively impacting performance during exercise or strenuous activities.
3. Enhances Cognitive Function
Research has shown that even mild dehydration can impair cognitive function, including concentration, alertness, and memory. Drinking an adequate amount of water throughout the day can help maintain optimal brain function and improve overall mental clarity and focus.
4. Supports Digestive Health
Water helps with digestion by helping dissolve nutrients and aiding in the breakdown of food particles. It also facilitates the movement of food through the digestive tract, preventing constipation and promoting regularity.
Signs of Dehydration
Listen to your body’s signals and ensure you’re adequately hydrated throughout the day. Signs of dehydration include:
Thirst
Dark-colored urine
Fatigue
Dizziness
Headache
Dry mouth and lips
Reduced urine output
Tips for Staying Hydrated
1. Drink Water Regularly Throughout the Day
Make a conscious effort to drink water consistently throughout the day, rather than waiting until you’re thirsty. Keep a reusable water bottle with you at all times as a reminder to stay hydrated.
2. Monitor Your Urine Color
Use the color of your urine as a simple indicator of hydration levels. Ideally, urine should be pale yellow or straw-colored. Dark-colored urine may indicate dehydration and is a sign that you need to drink more water.
3. Eat Water-Rich Foods
In addition to drinking water, incorporate hydrating foods into your diet, such as fruits and vegetables with high water content. Examples include watermelon, cucumber, oranges, and strawberries.
4. Adjust Your Fluid Intake Based on Activity Level and Environment
Increase your water intake during hot weather or when engaging in physical activity to replace fluids lost through sweating. Similarly, if you’re sick with a fever, vomiting, or diarrhea, you may need to drink more water to prevent dehydration.
5. Get a Refillable Water Bottle
This goes without saying, but if you have water nearby, you’re more likely to stay on top of your daily hydration goals.
We prefer plastic-free water bottles. Our kids all have HydroFlasks. We got them at our local health food store, but you can find them on Amazon, too.
6. Use a Water Tracker
You can do this via an app or download our 30-Day Water Challenge tracker for free.
Remember, staying hydrated isn’t just important—it’s essential for thriving.
As an Amazon Associate, we may earn a small commission from qualifying purchases at no additional cost to you. We promise to only recommend products we use and love.
This post is part of the 12 Habits for a Healthier, Happier You series.
Embarking on a journey toward healthier bedtime habits? Look no further! We’ve curated a list of delightful dairy-free bedtime snacks that promise not only to satisfy your taste buds but also to contribute to a restful night’s sleep. From creamy almond butter to luscious coconut yogurt parfaits, these snacks are not only delicious but also health coach-approved for your wellness journey.
Here’s everything you need to know about bedtime snacks.
12 Dairy-Free Bedtime Snacks
Almond Butter on Whole Grain Toast
Why: Almonds are rich in magnesium, a mineral that supports muscle relaxation and promotes better sleep. The combination of healthy fats and complex carbohydrates in almond butter on whole grain toast ensures a gradual release of energy throughout the night.
Chia Pudding
Why: Chia seeds are a source of tryptophan, an amino acid that converts to serotonin and melatonin, promoting relaxation and sleep. Paired with dairy-free milk, chia pudding provides a soothing and nutrient-dense bedtime treat.
Banana with Nut Butter
Why: Bananas contain both magnesium and potassium, which contribute to muscle relaxation. Nut butter adds healthy fats and protein, making this combo a satisfying and sleep-friendly option.
Variation: I love Honeycrisp apples with homemade walnut butter as a bedtime snack.
Why: Oats are a complex carbohydrate that can increase serotonin levels, promoting a sense of calmness. Topped with fruits like berries, bananas, or peaches, oatmeal becomes a wholesome and comforting bedtime snack.
Tip: just don’t overload it with sugar!
Mixed Nuts and Dried Fruits
Why: Nuts and dried fruits provide a combination of magnesium, melatonin, and serotonin precursors. This mix is not only satisfying but also supports a restful night’s sleep.
Dark Chocolate
Why:Dark chocolate contains serotonin precursors and a small amount of caffeine, providing a mild mood lift without interfering with sleep. Opt for a piece or two with a high cocoa content. Don’t overdo it, though! Dark chocolate pairs well with a dried apricot.
Rice Cake with Avocado
Why: Avocados are a source of healthy monounsaturated fats and potassium, contributing to muscle relaxation. Paired with a rice cake, this snack offers a savory and satisfying bedtime option.
Hummus and Veggie Sticks
Why: Chickpeas in hummus provide tryptophan, while the vegetables offer vitamins and minerals. The combination makes this snack a balanced and nutritious choice for bedtime.
Popcorn with Nutritional Yeast
Why: Popcorn is a whole grain that can increase serotonin levels. Nutritional yeast adds a cheesy flavor and provides B vitamins, supporting overall well-being and relaxation.
Coconut Yogurt Parfait
Why: Coconut yogurt is a dairy-free alternative with probiotics that promote gut health. Combined with granola and fresh fruit, this parfait is a tasty and probiotic-rich bedtime treat.
Tart Cherry Juice
Why: Tart cherry juice is a natural source of melatonin, the hormone that regulates sleep-wake cycles. Including it in your bedtime routine may help improve sleep quality and duration.
Golden Milk
Why: Golden milk, made with turmeric and plant-based milk, contains curcumin, which has anti-inflammatory and antioxidant properties. This soothing beverage can aid in relaxation and promote better sleep.
Dairy is not necessarily a universally “bad” bedtime snack, and individual responses to dairy can vary. However, there are a few reasons why some people might choose to avoid dairy close to bedtime:
Digestive Discomfort: Dairy products, such as milk and cheese, contain lactose, a type of sugar that some people may have difficulty digesting, especially as they lack sufficient amounts of lactase, the enzyme needed to break down lactose. Consuming dairy close to bedtime could lead to digestive discomfort, bloating, or even gas for individuals who are lactose intolerant.
Potential for Acid Reflux: Some individuals may experience acid reflux or heartburn after consuming dairy. High-fat dairy products, like whole milk or certain cheeses, can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. This can be uncomfortable when lying down, potentially disrupting sleep.
Allergies or Sensitivities: Dairy is a common allergen, and some people may be allergic or sensitive to proteins in milk, such as casein or whey. Allergic reactions or sensitivities can manifest in various ways, including digestive issues, skin problems, or respiratory symptoms. Consuming dairy close to bedtime may trigger these reactions for susceptible individuals.
Circadian Rhythm Disruption: Some studies suggest that consuming large amounts of dairy (or really anything that puts you over your calorie allotment) before bedtime might disrupt circadian rhythms. For example, high intake of dairy protein close to bedtime could potentially affect melatonin production, a hormone that regulates sleep-wake cycles.
It’s essential to note that these considerations don’t apply to everyone, and many people can enjoy dairy products without any negative impact on their sleep. Additionally, there are dairy-free alternatives available for those who prefer to avoid dairy or have specific dietary restrictions.
Ultimately, the choice of bedtime snacks, including whether or not to include dairy, depends on individual preferences, tolerances, and health considerations. If you have concerns or experience discomfort after consuming dairy, it’s advisable to consult with a healthcare professional for personalized advice.
You can learn more about the health implications of dairy in The China Study.
What Not to Eat as a Bedtime Snack
It’s always best practice to avoid the following types of snacks right before bed:
Caffeine: Avoid snacks or beverages containing caffeine, such as coffee, tea, or a large amount of chocolate. Caffeine can interfere with your ability to fall asleep and reduce overall sleep quality.
Spicy Foods: Steer clear of spicy foods close to bedtime. They can cause indigestion and disrupt your sleep by causing discomfort or even acid reflux.
Highly Sugary Treats: Skip snacks high in refined sugars, as they can lead to energy spikes and crashes. These fluctuations may disrupt your sleep patterns.
Large Meals: Refrain from consuming large, heavy meals before bedtime. They can lead to discomfort and indigestion, making it challenging to settle into a restful sleep.
Fatty Foods: Avoid snacks high in saturated or trans fats. Fatty foods take longer to digest and can contribute to indigestion, affecting your sleep quality.
When to Eat a Bedtime Snack
Timing matters when it comes to bedtime snacks. Aim to have your snack about 1-2 hours before bedtime to allow for digestion. This timeframe helps prevent discomfort and allows your body to absorb the nutrients, promoting a gradual transition into a restful sleep.
What’s Your Favorite Dairy-Free Bedtime Snack?
From muscle-relaxing magnesium to serotonin-boosting tryptophan, these snacks offer a holistic approach to bedtime indulgence. Incorporate them into your evening routine, and you’ll not only satisfy your cravings but also pave the way for a more restful and rejuvenating night’s sleep. Your taste buds and sleep cycle will thank you!
As we usher in the new year, many of us are eager to embrace positive changes that will contribute to a healthier and happier life. While setting ambitious goals is common, the key lies in cultivating sustainable habits that can be seamlessly integrated into our daily routines.
In this blog, we’ll explore 12 habits that can help you make 2024 your healthiest and happiest year yet.
Throughout the year, we’ll do a deep dive into each habit. Each month, we will focus in one on habit, provide you with printables, guides, and in-depth tips to really reach your goals.
12 Habits to Adopt This Year
Prioritize Sleep
Quality sleep is essential for physical and mental well-being. Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consider developing a calming bedtime routine, such as reading a book or practicing relaxation techniques, to signal to your body that it’s time to wind down.
Eat More Plants
Introduce more plant-based foods into your diet to reap the benefits of a plant-centric lifestyle. Aim to include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds in your meals. Plant-based diets have been associated with numerous health benefits, including improved heart health, weight management, and increased energy levels. Consider incorporating “Meatless Mondays” or dedicating specific meals to plant-based options, gradually expanding your plant-based repertoire for a more sustainable and health-conscious approach to eating. Experiment with colorful and flavorful plant-based recipes to discover the delicious possibilities that come with a diet rich in fruits and vegetables. Not only does this habit contribute to your well-being, but it also supports environmental sustainability by reducing your carbon footprint.
Move away from restrictive diets and embrace mindful eating. Pay attention to your body’s hunger and fullness signals. Eat slowly, savoring each bite, and be present during meals. Choose a variety of nutrient-dense foods, including fruits, vegetables, lean proteins, and whole grains. Avoid distractions like screens while eating to fully appreciate and enjoy your food.
Stay Hydrated
Water is crucial for bodily functions, so make hydration a priority. Carry a reusable water bottle and sip throughout the day. Consider infusing your water with fruits or herbs for added flavor. Pay attention to your body’s signals for thirst, and aim to drink at least eight glasses (64 ounces) of water daily.
Ditch any processed drinks like soda, and choose herbal teas, water, fresh juice, kombucha, or coconut water.
Regular Exercise
Find physical activities that bring you joy. Whether it’s going for a run, attending a fitness class, or practicing yoga, make exercise a regular part of your routine. The American Heart Assocation suggests that you aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, combined with strength training exercises at least twice a week.
Reminder: always clear new exercise plans with your provider.
Detox from Everything that Harms You
It could be screens, it could be toxic household cleaners, it could be food additives, or it could be drama.
Detox from what ails ya! Stress wreaks havoc on your body, and so do toxic chemicals. This also means detoxing from screens. Allocate time to unplug from screens. Establish specific periods during the day when you’ll put away electronic devices, especially before bedtime. Use this time for other activities like reading a book, spending time with loved ones, or enjoying the outdoors. Consider turning off non-essential notifications to reduce digital distractions.
Cultivate Gratitude
Start or end your day by reflecting on things you’re grateful for. Keep a gratitude journal to jot down positive experiences, no matter how small. Cultivating gratitude can shift your focus from what’s lacking to what you have, fostering a more positive mindset.
Connect with Nature
Spend time outdoors to recharge and reconnect with nature. Whether it’s a leisurely walk, a hike, or a picnic in the park, being in natural surroundings has numerous mental and physical health benefits. Aim for at least 20-30 minutes of outdoor time each day.
Practice Mindfulness
Incorporate mindfulness practices into your daily routine to manage stress and improve overall well-being. This can include meditation, deep breathing exercises, or mindful walking. Find a method that resonates with you and commit to practicing it regularly, even if only for a few minutes each day.
Nurture meaningful connections with friends and family. Schedule regular time to connect, whether it’s through phone calls, video chats, or in-person meetings. Building a strong support network can provide emotional resilience and a sense of belonging.
Learn Something New
Challenge your mind by acquiring new skills or exploring hobbies. This could be learning a new language, taking up a musical instrument, or trying your hand at a creative pursuit. Continuous learning stimulates the brain, fosters creativity, and enhances overall cognitive function.
Set Realistic Goals
Establish clear and achievable goals for yourself. Break down larger objectives into smaller, manageable tasks. Celebrate your progress along the way, reinforcing a positive mindset and motivation to keep moving forward.
Make self-care a non-negotiable part of your routine. This can include activities that rejuvenate your mind and body, such as taking a warm bath, practicing meditation, reading a book, or spending time in nature. Schedule regular self-care moments to ensure you prioritize your well-being amidst life’s demands.
Make 2024 YOUR Year
Incorporating these habits into your daily life requires commitment and consistency. Remember that small, positive changes can lead to significant improvements in your overall health and happiness. As you embark on this journey in 2024, be patient with yourself, and celebrate the progress you make along the way. Here’s to a year filled with well-being, joy, and personal growth!
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If you know me, you know I love bubbly drinks. There’s nothing quite as refreshing as a cold bubbly drink, and lately, my go-to drink has been kombucha. I haven’t met a kombucha flavor that I didn’t like… but my favorites are juniper berry, lavender, and ginger lemon.
In this blog, we explore (briefly) the health benefits of kombucha and how to get started brewing your own.
Health Benefits of Kombucha
Kombucha, a fermented tea beverage, has gained popularity not just for its unique tangy taste but also for its potential health benefits. Packed with probiotics, antioxidants, and essential nutrients, kombucha is promotes gut health by fostering a balanced microbiome.
The probiotics found in kombucha, primarily lactic acid bacteria and yeast, may contribute to improved digestion, a strengthened immune system, and enhanced nutrient absorption. Additionally, the antioxidants in kombucha, such as polyphenols, may help combat oxidative stress and inflammation in the body. Regularly consuming kombucha can lead to increased energy levels, better skin health, and even weight management.
But… there’s a downside. Kombucha isn’t cheap. Our local health food store sells my favorite kombucha brand for about $5 per 16-ounce bottle. That’s $1825 per year per person if you drink one bottle a day.
Enter: home brewing. One of our 2024 goals is to cut grocery spending while continuing to increase our nutrient intake, so we decided to make the switch to home brewing.
Unboxing: Deluxe Organic Kombucha Starter Kit
Watch below as we unbox the Deluxe Organic Kombucha Starter Kit from The Kombucha Shop.
First Time Using the Kombucha Brew Kit
I couldn’t wait to dive right into the brewing process, and I’m happy to report that the process was SO easy. I followed the instructions on the provided card, and the whole process took about 30 minutes, and that includes time to prep and read the instructions a few times first.
To sum it up:
Brew the tea
Add organic cane sugar
Add to the brew jar
Add cold filtered water (and check temperature)
Add SCOBY
Check pH level
Set it on a counter top on a wooden cutting board, and that’s it!
Which Kit Is Right for You?
The answer to this question depends on what you already have for brewing, or if you’re starting from scratch. To get everything in the unboxing video, you might want the Premium Kit, but that’s not your only option.
The Deluxe Kit comes with six swing bottles, the stainless-steel funnel, bottle brush, and Original Brew Kit (with tea, SCOBY, and organic sugar)
The Premium Kit contains everything that the Deluxe Kit has plus the heating wrap and enough tea to brew 10 gallons. (See the video for the heating wrap and tea refill bag.)
Do You Love Kombucha?
Share your favorite recipes with us! We’d love to hear from you!
The Fourth of July is a time for celebration, and for many of us, that means enjoying a delicious cookout with family and friends. However, traditional cookout foods often lean towards being high in calories, unhealthy fats, and added sugars. But fear not! With a little creativity and some healthy swaps, you can still have a fantastic Fourth of July cookout while keeping your health goals in check. Here are ten ways to make your Fourth of July cookout healthier without sacrificing taste or enjoyment.
1. Grill Lean Protein
Instead of loading up on fatty hamburgers and sausages, opt for leaner protein options like skinless chicken breasts, turkey burgers, or fish. Grilling these lean proteins not only reduces their fat content but also adds a delicious smoky flavor.
You can also grill portobello mushroom caps, eggplants, and bell peppers! These make great fillings for burgers and tacos too!
A note about the dangers of charring food while grilling
As we gear up for another Fourth of July cookout, I wanted to take a moment to share some important information regarding the way we prepare our food on the grill. While grilling is undoubtedly a popular and enjoyable cooking method, it’s crucial to be mindful of certain risks associated with charring food, particularly when it comes to meat.
Did you know that charring or burning meat on high heat can release harmful compounds known as carcinogens? These compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), have been linked to an increased risk of cancer when consumed in excessive amounts over time. The National Cancer Institute does not say these are “potential carcinogens.” They are listed as carcinogens.
Here’s why it’s essential to avoid charring your food:
Formation of HCAs: When meat, poultry, or fish is exposed to high heat, it can lead to the formation of HCAs. These compounds are created when amino acids and creatine in the meat react to high temperatures. Studies have suggested that consuming high levels of HCAs may be associated with an increased risk of certain cancers, including colorectal, pancreatic, and prostate cancer.
Production of PAHs: PAHs are formed when fat and juices from meat drip onto hot coals or flames, causing smoke to rise and coat the food. This smoke contains PAHs, which then adhere to the surface of the meat. PAHs have been linked to various types of cancer, including lung, breast, and gastrointestinal cancers.
To minimize the formation of these harmful compounds and still enjoy the delicious flavors of grilled food, here are a few precautions you can take:
Precook or Partially Cook: Consider pre-cooking meat in the oven or stove before grilling. This method reduces the cooking time on the grill, which can help decrease the formation of HCAs and PAHs.
Use Marinades: Marinating meat in a mixture of herbs, spices, and acidic ingredients like lemon juice or vinegar before grilling has been shown to reduce the formation of HCAs. Marinades not only enhance flavor but can act as a protective barrier against charring.
Keep Flames in Check: To prevent excessive charring, ensure that the flames on your grill are controlled. Position the meat away from direct flames or hot spots to avoid flare-ups caused by dripping fat.
Trim Fat and Remove Skin: Trim excess fat from meat and remove the skin from poultry before grilling. Fat dripping onto hot coals can contribute to the formation of PAHs. Plus, removing visible fat can make your meal healthier overall.
Opt for Lean Cuts: Choose leaner cuts of meat, such as skinless chicken breasts, turkey, or lean cuts of beef, as they tend to produce fewer drippings and, therefore, fewer PAHs.
Use Foil or Cedar Planks: Cook delicate foods like fish or vegetables on foil or cedar planks. This method creates a barrier between the food and the direct heat of the grill, reducing the risk of charring.
By being aware of the potential dangers and taking these precautions, we can continue to savor the flavors of our favorite cookout dishes while prioritizing our long-term health.
2. Add Colorful Veggie Skewers
Boost the nutritional value of your cookout by creating vibrant vegetable skewers. Load them up with a variety of colorful vegetables like bell peppers, zucchini, cherry tomatoes, and mushrooms. The grilling process enhances their natural flavors, making them a tasty and healthy addition to your meal.
3. Swap Traditional Buns for Whole Grain
Replace refined white burger buns with whole grain alternatives. Whole grain buns are higher in fiber, which promotes better digestion and helps you feel fuller for longer. Look for buns made from whole wheat, whole oats, or other whole grains for a healthier option.
Traditional condiments like mayo and heavy barbecue sauce can be calorie-dense. Opt for lighter alternatives such as Greek yogurt to cut down on calories. You can also experiment with fresh salsas, homemade guacamole, or mustard for added flavor.
If you opt for mayo, find versions made with either avocado or olive oil.
5. Serve Fresh, Seasonal Salads
Include a variety of fresh, seasonal salads as side dishes. Prepare a colorful salad using mixed greens, cherry tomatoes, cucumbers, and other crisp vegetables. For added nutrition, consider adding fruits like berries or citrus segments. Dress the salads with homemade vinaigrettes using olive oil, vinegar, and herbs instead of heavy dressings.
Resources: Use our Dirty Dozen and Clean 15 guides when shoppingn for produce.
6. Hydrate with Infused Water
Skip the sugary sodas and high-calorie beverages by offering refreshing infused water. Slice fruits like lemons, strawberries, or cucumber and add them to a large pitcher of water for a burst of flavor without the added sugar. You can also try adding fresh herbs like mint or basil for a refreshing twist.
If you’re out in the heat, resist the temptation to grab a sports drink. Coconut water is a good swap for sports drinks.
7. Grill Fruit for Dessert
Grilled fruit can be a delightful and healthier alternative to traditional desserts. Slice fruits like pineapple, peaches, or watermelon and lightly grill them until they caramelize. Serve them as a side dish or as a topping for a scoop of low-fat frozen yogurt for a guilt-free treat.
My favorite: grilled peaches topped with fresh basil leaves!
8. Control Portions
Maintaining portion control is key to managing calorie intake. Use smaller plates to encourage mindful eating and be conscious of portion sizes. Focus on enjoying a variety of flavors instead of going for seconds.
9. Be Active
Incorporate physical activity into your Fourth of July celebration. Organize fun outdoor games like Frisbee, badminton, or a water balloon toss. Encourage your guests to stay active and enjoy the festivities while burning some calories.
10. Practice Mindful Eating
Lastly, remember to savor the flavors and enjoy the company. Slow down, chew your food thoroughly, and pay attention to your body’s hunger and fullness cues. Mindful eating allows you to fully appreciate the delicious cookout while helping you avoid overeating.
This Fourth of July, take a proactive approach to make your cookout healthier without sacrificing taste and enjoyment. By incorporating these ten tips, you can create a delicious and nutritious spread that your guests will love. Embrace the spirit of the holiday while staying on track with your health goals. Have a happy and healthy Fourth of July!
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Artificial food additives have become a topic of concern for many. But are they truly as scary as they may sound?
In this article, we will delve into the world of artificial food additives, exploring their safety, uses, and potential health risks.
Join us as we unravel the facts and provide you with helpful tips to reduce your intake of these additives, if that’s a priority for you.
What are Artificial Food Additives?
Artificial food additives are synthetic ingredients added to food, designed to enhance its appearance, texture, taste, shelf life, and even nutritional composition. These additives come in two main categories:
Direct additives, added for specific purposes like texture and color
Indirect additives that may enter food through packaging or handling practices
When it comes to reading labels, there are many different ways artificial additives show up:
Please note that this is not an exhaustive list, as there are numerous artificial additives used in the food industry.
Types of Food They’re Found In
Artificial food additives can be found in a wide range of popular foods, including yogurts, breads, salad dressings, baked goods, chips, protein bars, and various processed foods. Being aware of their presence and reading food labels can help you make informed choices and identify foods to avoid.
Potential Effects of Eating Artificial Ingredients
Artificial additives can have negative impacts on health for several reasons.
Artificial ingredients harm your gut health
First, many artificial additives, such as artificial sweeteners and food colorings, have been linked to adverse health effects. According to a study published in Cell, researchers suggest that non-nutritive sweeteners can induce glucose intolerance in humans. These artificial sweeteners may also disrupt your gut microbiota, potentially leading to digestive issues and metabolic changes. Since your gut is a “second brain” and home to 80% of your immune system, anything that throws your gut off-balance is a no-go.
Artificial additives contribute to imbalanced diet and food sensitivity
Artificial additives often appear in highly processed foods that lack essential nutrients and fiber, contributing to an imbalanced diet. To compound matters, some artificial additives, like preservatives and stabilizers, have been associated with allergic reactions and sensitivities in some individuals.
Artificial additives promote a culture of consuming processed foods
Reliance on artificial additives can promote a culture of consuming overly processed and less nutritious foods, which can have long-term health consequences. To prioritize well-being, it’s beneficial to opt for whole, minimally processed foods and be mindful of the presence and quantity of artificial additives in your diet.
Artificial additives can make you hungrier, slow your metabolism, store body fat, and increase your risk of diabetes
Tune in to the video below to hear Dr. Mark Hyman discuss the negative health impacts of artificial sweeteners:
Tips for Reducing Your Intake
The bottom line is that it’s best to avoid artificial additives, especially artificial sweeteners or artificial dyes.
If you’re looking to reduce your consumption of artificial food additives, consider these helpful tips:
Read labels to identify direct additives and just say NO to any artificial additives
Be aware of different names and terms used
Opt for whole, minimally processed foods
Choose water over artificially sweetened beverages
Maple syrup, honey, and blackstrap molasses are far better for you than artificially sweetened, sugar-free options (Did you know that unsulphured molasses is rich in minerals, can help treat constipation, and serves up a dose of iron? Learn more here.)
Use non-artificial dyes such as frozen blueberries, beet powder, spirulina powder, turmeric, etc.
Remember, small changes can make a big difference!
Just Say No to Artificial Additives
Artificial food additives are pervasive in the food industry, but by being an informed consumer and making conscious choices, you can strike a balance between enjoying the foods you love and prioritizing your health.
Just one thing: Take a moment today to examine five items in your kitchen cupboard and see if you can identify common artificial food additives on their labels. Knowledge is power when it comes to making informed food choices!
Was this helpful? Let us know your thoughts and share your experiences in the comments below!
