For many people, the New Year marks the start of something new and exciting. There are so many workout, weight loss, and diet resolutions, and only a select percentage of people see them through. There are those who don’t abide by the “New Year, new me” mentality, and perhaps they consider the spring season a fresh start. The warm weather and longer days inspire people to not only spring clean their homes, but also their health.

Sticking to new habits is difficult, no matter what the start date is. In general, it’s better to take baby steps and slowly build a habit. Jumping into the deep end, while it may work for some, is not the best plan of attack to accomplish goals. Don’t enter a state of exhaustion because you overwhelm yourself from the start. Many nutritionists state that wellness doesn’t happen overnight. It’s impossible to completely change your health by snapping your fingers. 

It is possible to change your health, and spring is an excellent time to adopt healthier habits. Consistency is key, but it’s easier to attain better health when you create a successful environment for yourself. Convince your brain that the process will not be miserable and you’ll be lightyears ahead on your way to better health. Dive into the following springtime habits to spruce up your wellness. 

Opt For Natural Sugars

The body is ready to detox as it emerges from the darker winter months. Many health experts recommend swapping conventional sugar for fresh fruit to increase your intake of micronutrients. The natural sugars in fruit do wonders for the body, so long as you don’t overload on them. A juicy, sweet fruit on a warm day is more satisfying than you can imagine. Shop seasonally and locally for the freshest fruit varieties!

Get Outside

There are people who can’t get enough of the outdoors, no matter what season it is. The colder winter weather, however, tends to bog some people down. Not to mention, the darker days tend to cause seasonal affective disorder. The best way to counteract that and revive yourself is by going outside in the spring. Open the windows, go out into the world, and replenish your body with vitamin D and energy! A 2021 study found that being in an outdoor green environment relaxed people and made them feel better. 

Shop Locally

Spring may have some of the best seasonal produce, and it’s a season that exemplifies freshness. Head to your local farmer’s market weekly and make a commitment to buy a new produce item each week. Converse with the growers about the flavor profile of the produce item and how you should handle it. By incorporating new produce items into your diet, you increase your recipe arsenal and your intake of different nutrients. 

Move In Ways That You Enjoy

Gyms are not for everyone, and that’s perfectly fine. Movement is an essential component to optimal health, though. Get active in a way that excites you! Because the weather is warmer and the days are longer, you have more options for activities. You can take an evening neighborhood stroll without experiencing the frigid cold of winter. It’s also possible to head to the beach or lake for a day of swimming. A mere 30 minutes of movement every day is a big step in a healthier direction. 

Spend Time With People Who Motivate You

The people you hang out with can have a massive impact on your health and well-being. Spring is a time for personal growth, so try to surround yourself with people who motivate you. In Traditional Chinese Medicine, the liver and gallbladder are the organs related to spring. The gallbladder relates to your ability to finalize decisions, while the liver relates to an ability to plan ahead. Work on your relationships and surround yourself with motivational and supportive people to encourage positivity within your being. In doing so, you can help protect the liver and gallbladder!

Release Your Tension

Many people can’t wait for the transition from winter to spring, but spring is a transitionary season in and of itself. It’s a time to evaluate what changes you need to make as you move forward. Since stress tends to be the starting point for anxiety, depression, high blood pressure, addiction, obesity, etc., it’s wise to practice relaxation techniques. Be it breathing exercises, massage, or acupuncture, release your tension and you’ll free yourself from internal blockages that get in the way of optimal energy flow.

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After the common cold and flu, low back pain is the top reason that people in the United States visit their healthcare provider. Pain in the lumbar spine, or lower back, is commonly accompanied by tight lower back muscles. If the low back is stiff, you may experience difficulty standing upright, sitting down, or changing positions. Low back stiffness can be caused by everything from injury and arthritis to nerve damage and sprain. It is up to you to stay on top of your pain to help maintain mobility and flexibility. 

Symptoms Of A Tight Low Back

A tight lower back can worsen over time, so you have to take action and take steps to ease tension when you feel it. The last thing you want is to let it reach a point where it is so tight that when you shake a bedsheet to make your bed, you collapse in pain. Tightness in the low back is usually accompanied by spasms, general pain, and occasional cramping. The pain usually feels like a dull ache and you may feel restricted when you twist or move. It’s also possible to feel tightness in the pelvis, hips, and legs. 

How To Improve Strength And Flexibility

Many simple stretches and movements can help improve both flexibility and strength. The goal is to lengthen and extend the spine to your comfort level. The last thing you want to do is worsen the pain or injury while trying to make it better. Stretching the hamstrings, doing core exercises, and engaging in hip mobility work can all benefit your spine. Consider the following stretches and movements to help relieve tension and improve flexibility in the low back. 

Knees To Chest

This stretch works to loosen muscles in the low back and increase flexibility, all while stabilizing the pelvis. To begin, lie flat on your back with both legs extended. Draw your right knee to your chest and interlace your fingers around your shin. Hold this position for five to 10 seconds, keeping your pelvis flat and square. Release your right leg and then repeat with the left leg. Release your left leg and then draw both knees to your chest and hold the position for 30 seconds. 

Pelvic Tilts

This exercise aims to strengthen the abdominals and lower back muscles, while simultaneously increasing pelvic flexibility. Lie flat on your back and bend your knees, planting your feet flat on the ground. You should be able to touch your heels with your fingertips. Engage your core so that the base of your spine presses into the floor and hold for five seconds. Relax and lift your butt off the ground slightly before returning to the ground. Continue alternating between these two positions for three sets of 10 reps. Make sure to take a minute to rest between each set. 

Child’s Pose

Besides corpse pose, child’s pose is one of the most relaxing yoga postures that can take pressure off the low back. It also works to lengthen, stretch, and align the spine. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Widen your knees and bring your big toes together as you sit back onto your heels. Aim to bring your forehead to the mat and extend all the way through your fingertips. If necessary, place a bolster or pillow under your chest. Allow the body to relax and let go of any tension. Remain in this position for one minute. 

Reclining Single-Leg Stretch

A tight low back can cause tightness in the hamstrings, but stretching them can help realign the spine and reduce pain. Lie flat on your back with both legs extended. Lift up your right leg to extend it toward the ceiling, keeping a slight bend in the leg. You can bend your left leg and press your foot into the floor for support if necessary. Interlace your fingers behind your right hamstring or use a towel around the top of your right foot. Pull your leg toward you and stop once you feel a good stretch. Hold this position for 30 seconds before repeating on the left side. Complete two to three times per side. 

Hip Circles

This exercise aims to increase flexibility, release tension, and loosen the lower back and hip muscles. Stand up straight with your feet shoulder-width apart and place your hands on your hips. Start by swaying your hips from side to side. Start to rotate your hips in one direction and make big circles, completing at least 10 circles in one direction. Repeat in the opposite direction and then rest. You can complete another set or two if you wish. 

Legs Up The Wall

This yoga pose aims to relax the pelvis and low back. It also provides a great stretch for your hamstrings and aims to improve blood flow from the lower extremities back to the heart. Begin in a seated position with the right side of your body against a wall. Lie down on your back and swing your legs up the wall, placing your heels against the wall. Aim to scoot your butt as close to the wall as possible. Relax your arms in any comfortable position and focus on relaxing the low back to release tension. Remain in this position for two minutes. 

Cat Cow

Not only does this pose improve spinal flexibility, but it also stretches your hips and lower abdomen. Pay attention to your muscles during this movement, especially if you feel stiff or sore. Start in a tabletop position, with your hands on the ground beneath your shoulders and your knees beneath your hips. Start by rounding your back, dropping your head down and engaging your buttocks to tuck your tailbone toward your head. Hold this for a second before arching your back, extending your head back.

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Are you ready to indulge in a creamy, green tea-infused homemade matcha ice cream? Made with creamy, ripe bananas, matcha, and coconut milk, this vegan ice cream will level up your dessert game. The bananas offer natural sweetness and the touch of coconut milk contributes to a luxuriously creamy texture. It tastes a lot richer than it is, so much so that you may not even believe this decadent treat to be dairy-free.

After enjoying the first couple bites, you may feel as though you are at peace in a tranquil Japanese garden. The subtle bitterness of matcha powder is perfectly balanced by the natural sugars in the bananas. Just make sure that the bananas are relatively ripe. You don’t want green bananas giving your ice cream a bitter taste. The coconut milk adds a luxurious, creamy element, reminiscent of the tropics.

One thing that we want you to do is savor each bite. Notice how the flavors blend together harmoniously. The matcha exhibits bright, grassy notes that mingle with the subtle sweetness of the bananas, while the coconut milk provides a silky smoothness. The result is a unique and addictive dessert that may become a new favorite obsession.

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You try to encourage hair growth with serums, oils, scalp scrubs, and more, but your efforts don’t seem to yield positive results. What’s the deal? Well, hair loss is complicated and several factors, from genetics to lifestyle, are potential causes. More often than not, there are several factors that contribute to hair thinning or hair loss, so it can be difficult to address the exact problem. 

Hair loss is frustrating because you don’t always know how to fight it. What can you do to contribute to better growth and healthier hair? Stress management practices are a great starting point because anxiety often triggers hair loss. There are several science-backed hair growth products that have proven to be effective for many people. And the last thing, which you may overlook, is what you eat. Maintaining a healthy, balanced diet with the right nutrients can contribute to healthier hair. 

You don’t have to look further than the grocery store if you want to optimize your hair nutrition. Hair supplements, vitamins, and minerals can be beneficial, but you can typically get the hair nutrients you need from fruits, vegetables, whole grains, nuts, seeds, legumes, and other foods. If you experience hair loss and want to fight back through your diet, you’ll need more of the following nutrients. 

Iron

Protein, which we’ll get to next, is an essential nutrient for hair growth, but iron is just as important. Iron, which you can easily find in lentils, kidney beans, cashews, spinach, beets, and other foods, is stored in keratin. When you do not consume enough iron-rich foods, the body scavenges for it from other sources, such as your hair. In fact, many studies have linked iron deficiency to hair loss. If you are worried about your iron levels, consult a doctor for guidance before taking an iron supplement. Taking too much iron may have adverse effects. 

Protein

There are various sources of protein, some of which are animal-based and some of which are plant-based. Greek yogurt, wild caught salmon, free-range organic chicken, tempeh, lentils, beans, spelt, hemp seeds, green peas, quinoa, oats, wild rice, chia seeds, broccoli, nuts, spinach, asparagus, and sweet potatoes are all great protein sources. Protein is made up of amino acids, which are the building blocks of protein. 

Hair is made up of keratin, which is a protein, so you need to eat protein in order to have a sufficient supply of amino acids. The recommended daily amount (RDA) of protein is 0.8 grams per kilogram of body weight per day. For optimal hair growth and to reduce hair shedding, consume 1.2 to 2 grams of protein per kilogram of body weight per day. Lastly, diversify your protein intake so that you get protein from different foods. The body also requires protein for nails and the skin!

Prebiotic Fibers And Fermented Foods

According to research, foods that support gut health can positively affect your hair. Nourish the gut microbiome with fermented foods like sauerkraut, kimchi, kombucha, miso, natto, and more. You also need to feed the healthy bacteria in your gut with prebiotic fibers, which include garlic, asparagus, onions, sunchokes, among other foods. Prebiotic fibers and fermented foods are not directly related to hair growth, but they do reduce overall inflammation and increase nutrient absorption. Researchers note that chronic inflammation can trigger hair loss because it prematurely sends hair to its shedding phase. 

Zinc

The final nutrient to pay attention to is zinc, which you can find in pumpkin seeds, sesame seeds, sesame butter, wheat germ, oats, ginger, and raw cacao. Much like fermented foods and prebiotic fibers, the relationship between zinc and hair loss isn’t fully understood. Some studies found that men with male-pattern baldness had low levels of zinc. Other research notes that zinc may influence the production of DHT, a hormone that’s linked to hair loss in both men and women.

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Are you friends with a neighbor just because they have a gorgeous lemon tree that produces so many lemons? We wouldn’t blame you if that’s your situation. Lemons, or citrus fruits in general, hold that much power. They contain a lot of vitamin C and other antioxidants that support various aspects of health. Take the trend of drinking lemon water, for example, which may help support digestion, detoxification, and reduce the risk of kidney stones. 

Lemons are known for their wonderfully acidic juice, but they actually help to alkalize the body, despite that tart flavor. In its natural state, lemon juice is acidic with a pH of about 2. Once it is metabolized in the body, however, it becomes alkaline with a pH level well over 7. And the great thing about lemons is that you can have them year-round in many parts of the world. This depends on the trees’s geographical location and how long the harvesting season is (about a few months). 

Nearly all lemons sold in North America are Lisbon or Eureka. These are classic, small- to medium-sized, bright yellow lemons that have a slightly tangy flavor. Meyer lemons, which are sometimes available in specialty markets in the winter, have a darker peel and sweeter, floral juice and flesh. Continue reading to learn more about the health benefits of lemons.

They Support Heart Health

Due to their vitamin C and antioxidant profile, lemons help protect your cells from damaging free radicals. These unstable particles can damage your cells if you don’t neutralize them. By fighting free radical damage, you ultimately work to prevent atherosclerosis, a condition that’s characterized by plaque buildup in the arteries and can increase the risk of heart attack and stroke. 

The phenolic compounds in lemons work to regulate blood pressure, cholesterol levels, and support endothelial function. For reference, endothelial function is how easily blood flows throughout the body. Reduced endothelial function can increase your risk of heart disease. A 2017 study found that higher fruit and vegetable intake reduced the risk of cancer, all-cause mortality, and cardiovascular disease. So eat your lemons!

They Help Prevent Kidney Stones

Kidney stones are hard deposits composed of minerals that build up in the urinary tract and form in the kidneys. Passing a kidney stone can be a very painful experience, affecting about 10% of people. If you increase levels of urine citrate, a weak acid, and make urine more alkaline, you may help prevent kidney stones. 

Lemons contain a form of citric acid that works to increase urine citrate levels. The citric acid binds with urinary calcium in order to prevent oversaturated urine. It also binds to clumps of calcium oxalate crystals to help prevent them from growing and turning into kidney stones. The National Kidney Foundation estimates that consuming four ounces of lemon juice mixed with water per day may help reduce the risk of kidney stones. 

They Prevent Cell Damage

As mentioned earlier in this article, lemons are naturally rich in antioxidants, which work to fight free radical damage. The research states that citrus fruits contain a wide array of antioxidants, but newer research indicates that the peels of citrus fruits contain higher amounts of antioxidants. When you fight free radical damage with these unique antioxidants, you help prevent cell damage, which ultimately reduces your risk of chronic kidney disease, cancer, cardiovascular disease, and chronic obstructive pulmonary disease (COPD). COPD is technically a group of chronic, progressive lung diseases that limit airflow to the lungs, which makes it difficult to breathe. 

They Enhance Iron Absorption

Iron is a mineral that you need for optimal growth and development. The body uses iron to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to the rest of your body. Lemons contain a minuscule amount of iron, but they can enhance iron absorption because they are rich in vitamin C. One lemon contains over 30% of the recommended daily intake of vitamin C. Vitamin C helps the body better absorb nonheme iron, which is found in plant-based and iron-fortified foods. Pairing your iron foods with vitamin C helps you absorb iron even more efficiently. 

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Sometimes, you make a salad dressing that is so good that it causes you to eat more salad. It doesn’t have to be a dressing filled with cheese, ketchup, or some other unhealthy product in order to taste great. This dressing, for example, only contains 5 ingredients and you can put it on just about anything. Dress your salads, pour it over Buddha bowls, drizzle it on potatoes, or pour it over anything else you can think of. Okay, maybe don’t pour it over cereal or ice cream, but it works with so many other recipes.

Nutritional yeast is valuable currency for vegans and raw vegans alike. It is a deactivated yeast that works as a cheese substitute in vegan and raw vegan recipes. Not only does it impart a cheesy flavor to your food, but it is also a great source of nutrients, especially vitamin B12, which can be tricky for vegans to get without supplementation. Nutritional yeast also contains protein, fiber, and essential vitamins and minerals.

The dressing is very simple to make and you can tinker with the measurements over time. Perhaps you decide to add a little bit of this or that to enhance this already delicious dressing. Great additions include ginger, green onion, cilantro, raw sesame seeds, grade A maple syrup, and red pepper flakes. What goes great with such a creation? More like what doesn’t go great with this creation?!

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One of the primary concerns with prostate cancer is that the disease can progress to an advanced stage and become life-threatening. That is truly the case for most cancers, which is why medical experts stress the importance of early detection. They also harp on maintaining a healthy diet and lifestyle habits to reduce the risk of cancer. And new research further amplifies this point, showing that eating a diet rich in fresh fruits, vegetables, whole grains, and nuts and seeds can reduce the risk of prostate cancer spreading. 

The study, which was recently published in JAMA Network Open, made an interesting discovery. Researchers noted that men with prostate cancer who consume a high amount of plant-based foods can cut their risk of cancer growth by nearly 50% compared to those who don’t eat a lot of plant-based foods. Consuming a predominantly plant-based diet has been associated with better prostate cancer-specific outcomes. It may also help reduce the risk of diabetes, cardiovascular disease, and overall mortality. Making small changes in your diet to focus on more plant-based foods can do more good than you know!

Plant-Based Diet May Control Prostate Cancer

The study involved more than 2,000 men who were at an average age of 65 years old at the start. They all had a diagnosis of non-metastatic prostate cancer, meaning it hadn’t spread to other parts of the body. Each participant completed a comprehensive diet and lifestyle questionnaire to provide details about their eating habits. 

During an average 6.5-year period, 190 participants experienced a progression in prostate cancer, and 61 died from prostate cancer-specific causes. Study authors then determined that the participants who consumed the highest amounts of plant-based foods experienced a 47% lower risk of prostate cancer spreading than the men who ate fewer plant-based foods.

Small Dietary Changes Can Make A Difference

It can be difficult to make the complete switch to plant-based, but you don’t have to. Ideally, you simply add more plant-based foods to your diet and if you consume meat, focus on lean protein that is high-quality. Study authors noted that in comparison to the lowest level of plant-based consumption, the highest meant eating 1.9 more portions of vegetables, 1.6 more servings of fruit, and 0.9 more servings of whole grains per day. 

What does that mean in relation to a plate of food? Well, a standard serving of fruit, for example, can be one medium apple, banana, orange, or pear. A half-cup of brown rice is a single serving of whole grains, while a half-cup of cooked or one cup of raw broccoli or carrots counts as a single portion of vegetables. People who eat higher quantities of whole grains, vegetables, and fruits on a regular basis also eat fewer animal-based foods, on average. That could mean that they eat fewer eggs, one less serving of dairy, and marginally less meat. And since a growing body of research indicates that eating more plant-based foods reduces the risk of prostate cancer, you may want to consider eating more of these foods. 

A Plant-Based Diet Offers Numerous Benefits

There have been many previous studies and reviews related to the potential protective effects of plant-based foods for prostate health. Why is a plant-based diet so beneficial for the prostate? Fruits and vegetables contain antioxidants and phytochemicals, which may prevent free radical damage that can harm cells. Animal-based foods, such as processed meats and red meat, are carcinogens, according to the World Health Organization (WHO). Consuming dairy products also increases the risk of worse prostate cancer outcomes. A plant-based dietary program helps you steer clear of harmful foods and shifts your focus to foods that help the body. 

Prostate Cancer Is Most Common Among Men In the United States

After skin cancer, prostate cancer is still the most common cancer among men in the United States. The American Cancer Society estimates that 299,010 new cases of prostate cancer will be diagnosed in 2024 alone; roughly 35,000 men will die from the condition. Even though six out of every 10 prostate cancers are diagnosed in men over the age of 65, dietary changes early on in life can make a big difference. 

It is never too late to make a dietary change. You don’t have to become a vegan straight away, but including more plant-based foods in your daily diet can help a lot. Incorporate more of these foods daily and try out one day of complete plant-based eating every week. Try for two days a week if you can! Greater consumption of plant-based foods may help reduce the risk of prostate cancer and improve overall quality of life.

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What are functional mushrooms, and do they make the world go round? Although these mushrooms don’t influence the earth’s rotation or transport you to other dimensions, they do offer exceptional adaptogenic properties. It’s not secret that there is a fungi frenzy, which can make selecting mushrooms or mushroom blends quite confusing. Which mushrooms do what and how do you know which ones you need?

What Are Functional Mushrooms?

Functional mushrooms are edible mushrooms that exhibit adaptogenic properties, which extend beyond the nutritional benefits. Adaptogens are compounds that help support the way the nervous system responds to stress. Functional mushrooms help support the body’s stress response, but they don’t stop there. Different mushrooms exhibit different nutrients and phytonutrients, but all of them contain beta glucans. These complex carbohydrates exist in the cell walls of mushrooms. According to researchers, fungal beta glucans can help improve gut health, inflammatory response, immune function, heart health, and beyond. 

The quality of the mushroom, or mushroom supplement, is just as important as knowing which mushroom to choose. Some mushroom supplements, for example, may not even contain mushrooms! They use mycelium (roots) of the mushroom, but the real benefits come from the beta glucans and other compounds in the mushroom’s fruiting body (above ground parts). So if you’ve ever considered experimenting with functional mushrooms, consider the following information your guide to adaptogenic fungi. 

Turkey Tail Mushrooms

The name comes from the fact that these mushrooms look like fanned turkey tails. They almost seem like they are out of a fairy tale book, growing on fallen logs or branches. Of all the mushrooms, turkey tails are the most researched and may help support optimal inflammatory response, cell growth, respiratory health, and liver function. There’s no need to forage any further than turkey tails if you want to reap some immune-boosting properties. 

Lion’s Mane Mushrooms

Your hair will not resemble that of a majestic male lion if you eat lion’s mane mushrooms. These functional fungi do offer majestic health properties, though. According to numerous studies, lion’s mane has positive effects on cognition and nerve growth. Other studies reveal that it may help improve overall brain and neurological health, so if you want to stay mentally sharp and focused, these fungi are your friends. 

Chaga Mushrooms

Chaga mushrooms differ from other mushrooms in that their benefits are concentrated in the mycelial mass, not the fruiting body. Chagas exhibit high antioxidant activity and support immune function and overall health. When it comes to purchasing chaga mushrooms or chaga supplements, make sure that they are chosen responsibly. You want wild-crafted mushrooms that are organic, if possible.

Cordyceps

Best known for their ability to support healthy stamina and physical energy, cordyceps have a long history of use. In Traditional Chinese Medicine (TCM), cordyceps were used to support kidney and lung function. Their energy-boosting properties make them highly sought after by people, especially athletes, who want to maintain peak physical performance. You may also find that chagas help support healthy stress levels. 

Maitake Mushrooms

Historically, maitake mushrooms were used as currency in Japan. If that doesn’t say something about their value, we don’t know what does. Maitake mushrooms work to support immune function and promote cellular health, especially when combined with other mushrooms. That is why you typically find maitake and chaga mushrooms in the same mushroom blend. Sometimes, you will even see them combined with immune-supporting agents like ginger or elderberry, both of which improve the taste of the powder supplement.

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If you have type 2 diabetes, monitoring what you drink is just as important as what you eat. A single drink can affect your blood sugar more than you realize. For example, think of the sugar content in a can of cola or sweetened juice. Drinks with carbohydrates (sugar) affect blood sugar more than zero-carb, zero-sugar drinks. Ultimately, any liquid with carbohydrates will digest faster than something you have to chew. 

Having type 2 diabetes doesn’t mean that you have to avoid every single beverage. Taking sugary drinks, such as regular soda, sweet tea, and some juices, off the table and replacing them for low-sugar or sugar-free options is much better. That isn’t to say that you should replace those drinks with diet beverages, as those contain copious amounts of aspartame and other unhealthy artificial sweeteners that lead to other health complications. 

If you enjoy bottled drinks, how do you stay hydrated if you have to avoid so many beverages? Most people have an aversion to water, despite the fact that it is the most important liquid to consume. It keeps you alive and helps your body function optimally. Besides water, consider the following drinking dos and don’ts if you have diabetes. 

Don’t Drink Sugar-Sweetened Sodas Or Teas

They are very tempting to drink, but they wreck your body in so many ways. According to one study, middle-aged adults who drank more than three sugar-sweetened beverages per day had a 46% higher risk of developing prediabetes than people who did not drink those beverages. An earlier study found that people who consumed just two sugar-sweetened sodas or juices per week increased their risk of developing type 2 diabetes. That was even truer if they gained more than six pounds over a five-year period. Get in the habit of consuming water or unsweetened teas because a typical 12-ounce can of soda contains about 38.5 grams of sugar.

Drink Unsweetened Coffee And Tea (In Small Amounts)

Diabetics can enjoy tea or coffee (hot or iced) in moderation. It’s best to enjoy them unsweetened, although you may use monk fruit sweetener or stevia to aid the flavor. Just don’t go overboard with these natural low-calorie sweeteners. If you add milk, cream, or creamer to your coffee or tea, make sure to look at the ingredient label. Coffee creamers are very dangerous, especially because some people use more creamer than coffee! Adding organic cream isn’t the worst thing for you, but sugary hazelnut, vanilla, or caramel creamers won’t do you any good. If you want to drink iced tea, consider adding some freshly squeezed lemon juice to add more depth of flavor. Green tea, in particular, may help lower the risk of type 2 diabetes, according to research. 

Don’t Drink Energy Drinks

Energy drinks, or other canned caffeinated beverages, typically contain an ungodly amount of sugar, which is where most of the energy comes from. All of that sugar, in addition to the caffeine, can disturb your heart rhythm, increase heart rate, and lead to high blood pressure. One 8.4-ounce Red Bull energy drink contains more than 26 grams of sugar and 75 milligrams of caffeine. Even the sugar-free version has the same amount of caffeine. Don’t rely on liquid energy to keep you going! Fight that fatigue in other ways, for example, by getting quality sleep every night or engaging in regular exercise. And if you need a little energy boost, consider healthy options like unsweetened tea or coffee. 

Drink Plain Water

We shouldn’t have to tell you to drink plain water, but so many people add powders or liquid flavors to water these days. Some people just don’t like the taste of water! Water is neutral, so it doesn’t raise or lower your blood sugar. Drinking water helps you stay hydrated and helps dilute your blood, which helps to regulate blood sugar levels. If you want to add a little more flavor and pizzazz to your water, consider adding fresh fruit and herbs to make detox waters. 

Don’t Drink Sports Drinks

A lot of people drink nuclear-colored sports drinks on the regular because they think they are healthy. That is 100% false, unless the person is a super endurance athlete and burns calories quicker than they can consume them. A eight-ounce serving of Powerade, for example, nets about 19 grams of carbs, which doesn’t account for the entire bottle. Dietitians only recommend these sports drinks to endurance athletes, who go through strenuous workouts and need the salt and nutrient replenishment. Water will keep you hydrated if you engage in moderate-intensity exercise, and it won’t spike your blood sugar either. 

Drink Tomato Juice Instead Of Sugary Fruit Juice

Do you enjoy drinking juice? Well, it’s best to avoid sugary fruit juices if you have diabetes and opt for smaller portions of vegetable juices instead. 100% tomato juice that doesn’t contain added salt or sugar can provide impressive health benefits. If you drink 1.5 cups of pure tomato juice daily for a month, you may reduce inflammatory markers. Tomato juice has about 10 grams of carbs per cup, so just keep that in mind. It’s better to eat whole fruits and vegetables because it takes quite a lot of them to make fresh juice. Eating a whole tomato per day may reduce blood pressure and lower the risk of heart disease. 

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When you adhere to a raw vegan, you need snacks that fill you up and taste good. You don’t want to eat snacks that taste bland or drink beverages that taste like lawn clippings. We strive to provide all of you with recipes that have incredible depth of flavor. The worst thing you can do while cleansing is eat tasteless or boring meals and snacks. Not only does that make you disinterested in raw vegan foods, but it also increases your likelihood of cheating with unhealthy foods.

These homemade fig bars are filling and unlike store bought versions, they do not contain artificial flavors, preservatives, or added sugars. You know the ones, right? The brand name rhymes with Schmig Toopins. Separately, figs and almonds are nutritious snacks that you can enjoy any day of the week. Each of these foods provides a unique set of nutrients that can help you meet your daily nutritional needs. Together,

Now, you won’t be using fresh figs for these fig bars, though. You’ll use dried figs, and we recommend that you get dried Smyrna figs for optimum flavor. The kiss of citrus that you get from the orange zest in every bite is simply wonderful. And the best part about these fig bars is that you don’t get the inevitable sugar crash that comes from store bought varieties. The reason for this is because these contain fiber, healthy fats, and protein without the added sugars that cause blood sugar spikes. Just don’t go crazy on them because they aren’t low in calories.

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