It may come as a surprise to you, but this dressing does not contain tahini, despite the look and consistency. This creamy dressing is like an alternative to Caesar dressing, only it has a little more zest and spice. You can thank the fresh lemon juice, garlic, and mustard powder for that! The dressing is creamy because of the raw cashews, which also supply healthy fats, protein, and various vitamins and minerals. The protein, fiber, and healthy fats, specifically, help to keep you feeling full, which is integral while cleansing.

If you are like us, then you love eating salads, but too often do the dressings contain oils of some sort. We are not mad at olive oil or avocado oil, but it’s nice to take a break from traditional dressings now and again to diversify the flavor profile of your salads. The reason we chose raw cashews for this dressing is because cashews blend easily and create a creamier consistency than almonds or walnuts, for example. Because the dressing only calls for one-third cup of raw cashews, you don’t have to worry about consuming a ton of calories.

The great thing about this dressing, besides the zesty flavor, is its versatility. You can use it to dress your salads, enjoy it as a dip for raw veggies, or pour it over a Buddha bowl that contains quinoa, roasted veggies and more, provided you are not cleansing. No matter how you use it, one thing is for sure: this cashew dressing is rich in both nutrients and flavor. It elevates your salads and your health at the same time! We hope you love it as much as we do.

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What does it mean to maintain a healthy lifestyle? There are proven habits that can help you optimize your physical and mental well-being. Getting enough sleep, reducing your sugar intake, exercising regularly, keeping a balanced diet, and maintaining a healthy weight are just a few recommendations to maintain a healthy lifestyle. Read on to learn about some of the top ways to do this. 

Eat A Balanced Diet

This seems to be a recommendation for everything, right? Well, the foods you consume have a big impact on your health, both in a positive and negative way. The human body requires a variety of foods for energy, which means eating a balanced diet. You should eat a variety of colorful fruits and vegetables, whole grains, nuts, seeds, lean protein, legumes, and healthy fats to obtain as many nutrients as possible. A registered dietitian can help develop a plan for you that benefits your health, should you need professional assistance. 

Stay Hydrated

People love to diversify their beverages, but a lot of people do enjoy water as one of them. As a general recommendation for your daily water intake, health experts recommend the 8×8 rule. That involves drinking eight eight-ounce glasses of water per day, but that isn’t sufficient for everyone, and does not account for physical activity. A better guide is to drink half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. Staying properly hydrated can help:

• Boost energy levels
• Support weight management
• Improve digestion
• Help prevent kidney stones
• Improve brain performance 
• Help reduce joint pain

Reduce Sedentary Behavior

In present day society, sitting is all too common, and for many hours per day no less. Prolonged sitting and sedentary behavior can increase the risk of type 2 diabetes, obesity, and certain types of cancer. Regular exercise does not completely cancel out hours and hours of sitting, though. Ideally, you should break up sitting with short stints of movement, even if it means walking around the office for a few minutes. When you do exercise, aim to get at least 30 minutes of moderate-intense aerobic activity per day. 

Get Quality Sleep

Sleep experts recommend people get at least seven to eight hours of quality sleep per night. During sleep, the body completes a number of essential tasks, such as repairing muscle tissue, restoring energy, maintaining bodily functions, and processing new memories and information in the brain. If you do not get enough sleep, you can experience irritability, difficulty focusing, and mood swings. If you experience chronic sleep deprivation, you may increase your risk of cardiovascular disease, depression, and diabetes. 

Avoid Smoking

This seems like a no-brainer, but smoking is a very common habit and addiction that can damage your lung tissue, heart health, and more. Quitting smoking is one of the best things you can do for your health, no matter your age or how long you’ve smoked. In fact, studies show that quitting smoking can add up to 10 years to your life expectancy. Need help quitting? Try our Smoke-Less Formula, which contains natural herbs that assist the body’s circulatory, respiratory, and hepatic systems. 

Maintain A Healthy Weight

When you keep your weight in a moderate range, you can protect yourself from conditions like:

• High cholesterol
• Heart disease
• Obesity
• High blood pressure
• Type 2 diabetes
• Stroke

You can determine if you have a moderate weight by determining your body mass index (BMI) and waist circumference. A doctor will also consider other factors, such as ethnicity, body composition, age, and health history when giving information about the right weight range for you. Weight isn’t just about the number on the scale because everyone is different. 

Limit Your Intake Of Sugar And Processed Foods

It is best to limit your intake of sugar and processed foods, such as packaged and frozen meals. These types of foods tend to have excess amounts of sodium, calories, unhealthy fats, and added sugars. Additionally, watch out for sodas, sugary juices, candy, sweetened cereals, and packaged cookies and chips. Rather than throwing out all of this food at once, start slow by swapping out some processed meals and snacks for whole foods. It is easier to begin by swapping one to two options per week for healthier options.

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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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Are you in need of a quick breakfast, post-workout recovery drink, or satisfying snack? A smoothie is an easy, versatile way to fuel your body with an array of nutrients. Knowing how to make a smoothie the right way can take your average blend to exceptional new heights. In this article, we’ll walk you through the steps to create the perfect smoothie. We want your smoothie to be smooth, nutritious, and brimming with addictive flavors that keep you coming back for more. 

How Do You Make A Smoothie?

The answer is quite simple: you add ingredients to a blender and blend until smooth. Anyone can do it, but the contents of the smoothie are what make it taste terrible or delicious, and unhealthy or nutritious. A perfectly balanced smoothie should contain a blend of fruit, vegetables, healthy fats, and liquid. You can make a smoothie by following these steps:

• Add 1 cup of liquid to a blender.
• Add 1/2 to 1 cup of vegetables.
• Add 1 to 1.5 cups of fruit (fresh or frozen).
• Add a little protein (nut butter, yogurt, or protein powder).
• Add healthy fats (seeds, nut butter, or avocado).
• Blend until smooth (about 30 to 60 seconds).
• Adjust thickness with more liquid or ice. 

How To Make A Smoothie With Perfect Texture

If you want a perfectly silky, creamy smoothie that is not runny or thick, you can follow this basic formula, adjusting measurements slightly based on your preferences and taste:

• Base (1 cup): choose a liquid such as water, almond milk, coconut water, or homemade juice.
• Fruit (1-1.5 cups): use fresh or frozen fruit for natural sweetness, creaminess, and fiber.
• Vegetables (1/2-1 cup): use leafy greens (spinach or kale) or mild vegetables such as cauliflower.
• Protein (1 scoop): use one scoop of protein powder, or add a couple tablespoons of nut butter or yogurt for satiety and muscle support.
• Healthy fat (1-2 tablespoons): add seeds, nut butters, or avocado for sustained energy and added creaminess.
• Extras (optional): you can choose to add adaptogens, superfoods, spices, supplements, or ice. 

Before we give you the recipes, it can be beneficial to blend your leafy greens with liquid first to yield a smoother consistency. Once you do that, add the remaining ingredients and blend until smooth. 

Blueberry Banana Green Smoothie

This blueberry banana green smoothie is bursting with fiber, protein, antioxidants, and so much more. It’s the perfect go-to breakfast

Click here to make the smoothie. 

Sneaky Healthy Green Smoothie

Why is it a sneaky healthy green smoothie? It looks like a health bar concoction, but it is a light, sweet, and tropical beverage.

Click here to make the smoothie. 

Cucumber Pineapple Smoothie

Bright, hydrating, sweet, and incredibly refreshing, this cucumber pineapple smoothie is exactly what you need first thing in the morning.

Click here to make the smoothie. 

Beet Carrot Strawberry Smoothie

Loaded with beneficial nutrients from the beets, strawberries, and carrots, this smoothie is exactly what your healthy lifestyle craves.

Click here to make the smoothie.

Chocolate Raspberry Avocado Smoothie

This is a rich and creamy chocolate raspberry smoothie made with bananas, avocados, and a handful of spinach to boost your nutrient intake.

Click here to make the recipe.

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Today, we are sharing a simple green smoothie that may just become a go-to smoothie for you, especially to start your day. In fact, you may just want to make this smoothie every single day. The bananas provide a sweet and creamy base and the blueberries and squeeze of lemon bring a sweetly tart flavor combo. Don’t worry about the spinach because it does not take over the flavor here. Plus, the almond butter and homemade almond milk bring a subtle nuttiness to the smoothie, complementing the other ingredients.

The real nutrient dense ingredient is spirulina, which is a blue-green algae that has 60% protein content. It is one of the few plant-based sources of complete protein, meaning it has all of the essential amino acids that the body cannot produce on its own. Spirulina is also a rich source of beta-carotene, calcium, iron, magnesium, and vitamins A, E, and K. Considered to be a super food, spirulina may assist the body with fighting allergies, reducing fatigue, and enhancing immune function. In fact, 14th century Aztecs were known to use spirulina in herbal remedies.

This smoothie is the perfect combination of nutrition and balanced flavor. The key to balancing your smoothies comes down to four things: fiber, healthy fats, vegetables, and protein. In this smoothie, we have spinach as the vegetable, chia seeds as the fiber and some healthy fats, and almond butter as the primary fat source with some protein. The blueberries and bananas offer beneficial nutrients and provide natural sugars to make the smoothie palatable. If you like this smoothie, let us know in the comments. Cheers to your health!

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Enjoy a fresh and healthy entree that is as filling as it is flavorful and vibrant. This raw vegan zoodle dish combines the creaminess of avocado with the crunch of zucchini. Don’t think of this as just another meal; rather, consider it an experience that nourishes your body while also having incredible flavor. Spice up your raw vegan dinner routine by taking a break from salads and go the extra few steps to land yourself in the right place.

If you have been missing pasta during your cleansing experience, this is your chance to twirl your fork around a healthier, less carb-centric version. It is also less calorically dense than a traditional bowl of pasta. The luxurious avocado pesto perfectly coats the zoodles, and even though it feels heavy, it is actually quite light. Unlike other pesto recipes, this one contains a lot of healthy fats because of the avocado. Healthy fats also come from the walnuts, which we used in place of pine nuts, which can be quite costly. During times of high-priced food, we want to help you keep costs low while trying to eat as healthy as possible.

When it comes to making zoodles, we recommend that you spiralize them and then add them to a strainer. Lightly season them with sea salt to help draw out excess moisture and allow them to sit for 10 minutes. Once you do that, pat the zoodles dry with some paper towels. They are now ready for you to toss in the pesto sauce. You do not have to go that extra mile, but it does yield crunchier zoodles that are not as full of water.

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A lot of people struggle with energy crashes, cravings, or mood swings between meals. You can attribute all of that to food and beverage choices that you make during the day. These choices cause blood sugar to fluctuate more than you realize, but the good news is that you can implement certain snacking strategies to make a difference in your day. 

Choosing the right snacks can help slow glucose absorption, reduce insulin spikes, and keep energy steady throughout the day. Research indicates that foods that are rich in fiber, healthy fats, and protein digest more slowly, leading to more stable blood sugar levels. Not to mention, you can avoid overeating when you eat foods rich in those nutrients, as they encourage satiety. Instead of fearing snacks, just find the healthiest ones to eat. 

Build Balanced Snacks

Nutrient density is key when choosing the best snacks to balance blood sugar levels. High-protein foods (yogurt, nuts, and seeds) work to increase satiety hormones, including peptide YY and GLP-1. Fiber-rich foods (chia seeds, berries, and vegetables) help reduce glucose-spikes because fiber slows stomach emptying and makes you feel full. Healthy fats, such as those in avocados, nuts, and seeds, boost satiety. Together, protein, fiber, and healthy fats can help prevent rapid blood sugar spikes, maintain slower digestion, and keep glucose levels steady. 

Avoid Refined Carbs And Added Sugars

This can be very difficult to do because traditional snack foods tend to contain these ingredients. Highly processed snacks (chips, cookies, and sugary bars) cause rapid glucose spikes followed by crashes. Steer clear of refined carbs, added sugars, and ultra-processed snack foods and prioritize the following:

• Whole Foods (fruits, vegetables, nuts, seeds, legumes, whole grains)
• Complex carbohydrates
• Minimal added sugar
• Pair Carbs Strategically

If you eat carbs, such as fruit or crackers, make sure to combine them with protein or healthy fats. That will curb their effects and slow their absorption. Consider eating apple slices with almond butter, for example. 

Choose Low Glycemic Foods

Glycemic index ranks carbohydrate-containing foods from 0-100. The rating is based on how quickly the foods raise blood sugar. Foods with a high glycemic index cause fast blood sugar spikes, whereas low glycemic foods produce gradual increases that support steady energy. Examples of low glycemic foods include:

• Non-starchy vegetables
• Berries
• Nuts and seeds
• Legumes

Snack With Intention

Snack like you mean it, people! That’s not the intention of this point; rather, it is to explain that snacks should be eaten to prevent excessive hunger. You want to support energy between meals and not replace balanced meals. 

Blood Sugar Friendly Snacks

Below, you will find a list of snacks that help support stable blood sugar levels. Happy snacking!

• Celery sticks with nut butter: The celery provides crunch and volume, while the nut butter offers healthy fats and protein. 
• Edamame: Edamame is a type of soybean that delivers plant-based protein, fiber, and complex carbs, making it a great snack for sustained energy. 
• Greek yogurt with berries: Berries are low glycemic fruits that are naturally rich in fiber, antioxidants, and vitamin C. Yogurt provides probiotics and protein for sustained energy. 
• Apples with peanut or almond butter: A wonderful pairing that delivers fiber from the apple and healthy fats and protein from the nut butter. This snack helps slow how quickly the body absorbs sugar. 
• Hummus with non-starchy vegetables: Hummus provides plant protein and fiber, while non-starchy vegetables like bell peppers and cucumbers offer additional fiber, vitamins, and minerals. 
• Nuts and seeds: A small portion (a handful) of nuts and seeds supplies healthy fats and protein, making them a stabilizing snack for steady blood sugar levels. 
• Roasted chickpeas: Make them in the oven or the air fryer! Roasted chickpeas are the perfect crunchy snack that’s rich in fiber, some protein, and a little bit of fat. 
• Smoothie: You can build a healthy smoothie with fruits, vegetables, nut butters, and even plant-based protein power. A smoothie is rich in vitamins, minerals, fiber, protein, and healthy fats, provided you include nuts or nut butters.

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No matter the weather, be it frigid or excruciatingly hot, staying active is one of the best things you can do for your health. Not only does it support brain, heart, and mental health, but it also helps reduce the risk of chronic illness. Some research indicates that people are more likely to adopt sedentary behaviors in colder weather. Don’t become part of the statistic; rather, challenge the norm and brave colder temperatures. 

You do not have to go out and trudge through the snow or cold rain in shorts and a T-shirt. There are easier ways to remain active in colder weather. We detail how to best go about doing that in this article. 

Why Stay Active During Cold Weather?

Sedentary activity is associated with several changes in important bodily functions. If you are sedentary, you are likely to have less energy, increased fat mass, higher blood pressure, decreased immune function, and reduced bone density. If you are unsure how to stay active in cold weather, ask a healthcare professional, or even the Internet, for tips. There are many programs tailored to your needs and fitness level. 

Wear Proper Layers

In order to enjoy your cold weather exercise routine, you have to layer properly, especially if you are venturing outdoors. It is the most effective for staying warm and dry, and it also helps to regulate your body temperature. You can also choose to change layers between warming up and your exercise routine to prevent sweat from accumulating. The three main layers to consider are:

• The base layer, which is the layer closest to the skin. Ideally, choose breathable, moisture-wicking clothing to help eliminate moisture while also providing some insulation. 
• The mid-layer goes over your base layer to help trap the heat. You have the option to choose the type of material and how thick this layer is, and the best choice for you depends on the weather and level of exercise intensity. 
• The outer layer goes over your mid-layer and should protect you from rain, wind, and snow. This is usually a Gore-Tex or waterproof shell. 

Always Warm Up

The cold temperatures can trigger physiological functions that impact energy, flexibility, and muscle function. Blood vessels constrict when they are cold and the body’s metabolic rate increases in order to help it retain as much heat as possible. Joints, tendons, and muscles have a tendency to be stiff in colder weather as well. Warm up for at least five to 10 minutes before you engage in any sort of dynamic exercise. Warming up also helps reduce the risk of injury and naturally increases blood flow to help the body retain heat. 

Be Prepared

Venturing outside to engage in exercise means that you have to be prepared and alert at all times. Check the forecast for precipitation and wind chill and always pack an extra layer to be safe. Let others know where you are going if the weather is not great. Carry a phone that is fully charged, especially if you go into the mountains to ski, snowboard, or hike. Finally, make sure you bring the necessary equipment, such as crampons or non-skid shoes. 

Stay Hydrated And Eat Enough

The body has to use more energy to regulate its temperature when exposed to colder temperatures. That means that you burn more calories and use more water. For this reason, eat a balanced meal that is rich in carbohydrates, healthy fats, and protein at least one to two hours before exercising in cold weather. Lower temperatures also reduce your perception of thirst, so you will be less inclined to drink water. Cold air also causes excessive water loss, which increases the risk of dehydration. Make sure to fill up your water bottle with warm water to prevent it from getting cold. Consider bringing an insulated bottle of warm tea as well. 

Activities To Try In Cold Weather

There are so many cold weather activities that help support your fitness goals. Depending on where you live, the activities can vary, but some examples of outdoor activities are:

• Cycling
• Cross-country skiing
• Walking, jogging, or hiking
• Shoveling snow (it is most definitely a workout)
• Alpine skiing
• Snowshoeing
• Raking leaves

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The oils you consume either contribute to your healthy diet or harm your overall health, whether you know it or not. Fat, just like protein, is an essential nutrient, and liquid fats like oils provide beneficial fats, should you consume the right ones. Fats work to support cell growth and aid nutrient absorption. Basically, the body needs fat to absorb vitamins A, D, E, and K, in addition to beta-carotene. 

Ideally, adults who consume 2,000 calories per day should keep their daily oil intake to about 6 teaspoons, or 27 grams (g). Dietitians encourage people to swap oils that are rich in saturated fats for those rich in monounsaturated and polyunsaturated fats to help reduce the risk of heart disease. Need a little cheat sheet on which oils to choose? Continue reading to find out. 

Avocado Oil

If you are an avocado lover, there is no reason to not give avocado oil a try. Both avocados and avocado oil contain a lot of monounsaturated fats, which encourage healthy heart function. One review found that avocado oil exhibits excellent nutritional value at low temperatures. Due to the oil’s neutral flavor, it is a great option for cooking and baking. Because research indicates that avocado oils sold in the U.S. may be mixed with cheaper oils, make sure to thoroughly read the ingredient list for accuracy. 

Olive Oil

A timeless classic, olive oil, especially extra-virgin olive oil, offers healthy fats and beneficial phenols. Research indicates that extra-virgin olive oil has over 30 phenolic compounds, many of which help fight inflammation and expand blood vessels. Additionally, certain types of extra-virgin olive oil exhibit anti-inflammatory activity because they contain oleocanthal, which has a peppery taste. Olive oil is rich in monounsaturated fats, which may help lower “bad” LDL cholesterol levels when swapped for saturated fats. Due to olive oil’s low smoke point, it is not ideal for deep-frying foods. 

Walnut Oil

Looking to increase your intake of omega-3 fatty acids? Walnut oil is a great source of alpha-linolenic acid (ALA), which exhibits heart-protective effects. One study found that people who had higher levels of omega-3s in their red blood cells experienced better cognitive function in midlife. Because walnut oil has a low smoke point and is unrefined, you should not use it for cooking. Instead, use it as a flavor booster to finish a dish or whisk it into salad dressings. 

Flaxseed Oil

Just like walnut oil, flaxseed oil is rich in ALA, an omega-3 fatty acid. In addition to benefiting heart function, omega-3s work to reduce inflammation. According to research, consumption of ALA is linked to a lower risk of heart disease and high blood pressure. Flaxseed oil also contains omega-6 fatty acids, which support overall health. Just don’t heat this oil because doing so can disrupt the fatty acid content. Use flaxseed oil just like walnut oil, reserving it for salads or even smoothies. 

Sesame Oil

A quick note about sesame oil is that less is more. Use this oil sparingly, as it has a very assertive flavor and can overtake a dish. Sesame oil is a staple in Asian cuisine and is rich in polyunsaturated fats. Known for its antioxidant and anti-inflammatory properties, sesame oil may help lower the risk of cardiovascular disease. It also has a high smoke point, which makes it good for high-heat cooking, like stir-frying.

Grapeseed Oil

Like flaxseed oil, grapeseed oil is rich in omega-6 polyunsaturated fatty acids, particularly linoleic acid. Grapeseed oil is also rich in vitamin E, which acts as an antioxidant in the body, fighting free radicals and supporting immune function. Because it has a high smoke point, grapeseed oil is a healthy choice for all kinds of cooking and grilling. The nutty but mild flavor works well with salad dressings, roasted vegetable medleys, and much more.

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Whether you know it or not, the things you do in the morning have a big impact on your blood sugar. Glucose, or blood sugar, levels rise when you wake up because of natural hormonal shifts in the body that help you feel alert. Certain habits, such as not moving, skipping fiber, or starting the day with sugary drinks, can cause blood sugar spikes. Dietitians claim that the very common mistakes in this article increase blood sugar levels. We also offer advice on how to correct those morning mistakes. 

Skipping Breakfast

People who adhere to intermittent fasting, which limits food intake to certain hours of the day, can benefit from skipping breakfast. According to research, though, extended fasting can increase cortisol secretion and alter its daily rhythm. Stress hormone levels may stay elevated for a longer time, which can increase blood sugar. Waiting to eat until you are overly hungry can cause overeating or increased cravings throughout the day. Some people with insulin resistance, type 2 diabetes, or those who notice energy crashes later in the day should be cautious about skipping breakfast. 

If you feel like skipping breakfast causes feelings of tiredness or increased cravings, try to eat no more than one to two hours after you wake up. If you are intermittent fasting, make sure that your first meal is nutrient-dense, containing fiber, protein, and healthy fats.

Not Planning Ahead

If you rush in the morning from the moment you wake up to the second you get to work, you are more likely to skip meals and grab an unhealthy, convenient option. Ideally, you should plan to have breakfast ready in the fridge, so it is ready when you wake up. That makes it much easier to prioritize fiber and protein. Set time aside in the evening to prepare simple meals, such as egg bites, overnight oats, or chia pudding. You can even prepare make ahead smoothie bags!

Being Sedentary

Smartphones, tablets, and laptops have made it incredibly convenient to remain in bed or sit down scrolling social media or checking emails. Research confirms that being sedentary in the morning can lead to higher glucose levels, especially if you eat a pastry at the same time. A sedentary morning means that your active muscles use glucose for energy. A short amount of activity, even a 10-15 minute walk, a yoga session, light stretching, or squats and push-ups, can significantly improve blood glucose levels. Try to incorporate light movement into your morning routine. Even 10 minutes of bodyweight exercises can set the tone for the rest of your day. 

Drinking Coffee Before You Eat Anything

There are people with cups, shirts, or signs that say things like “coffee first” or “don’t talk to me before coffee.” For some people, drinking coffee on an empty stomach only adds to the body’s natural morning rise in blood glucose. Cortisol, as we mentioned earlier, is a stress hormone that naturally increases in the morning to help the body wake up. It signals the liver to release stored glucose into the bloodstream, but caffeine only intensifies that process. If you have insulin resistance and drink coffee before eating food, glucose can remain elevated for a lot longer than normal.

It is better to enjoy your coffee with protein-rich foods, such as Greek yogurt, nuts, oatmeal, or eggs. You can even enjoy a fruit and vegetable smoothie with protein powder, or mix a little protein powder into your coffee. Just be mindful that the flavor of your powder matters when mixing it into coffee. 

Eating Carbs Without Fat, Fiber, Or Protein

A muffin or plain toast is very convenient to eat in the morning, but the body digests those refined carbs very quickly. The body’s quick digestion of those refined carbs can cause a rapid rise in blood glucose and then an inevitable crash. That back and forth swing can trigger cravings, a cycle of inconsistent energy, and fatigue. Refined carbs are naturally low in fiber, which you can find in foods like fruits, vegetables, nuts, seeds, and whole grains. Fiber is one of the best nutrients you can eat to stabilize blood sugar. Protein and healthy fats also slow the rate at which the body digests carbs, which can help control spikes. 

Try your best to avoid refined carbs altogether and focus your efforts on protein-rich and fiber-dense meals. Try to consume oatmeal and chia pudding with berries or Greek yogurt with nuts and seeds. There are many other meal options that include healthy fats, protein, and fiber. Search the internet and find recipes that inspire you!

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