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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Whether you need a healthy and refreshing breakfast or an afternoon snack to beat the heat, this blueberry flaxseed cacao smoothie fits the bill. It has a subtle hint of chocolate from the raw cacao powder that pairs beautifully with the sweetly tart blueberries and nutty ground flaxseed. You can stream in coconut oil at the very end of the blending process for an extra dose of heart-healthy fats.

A randomized controlled trial found that eating blueberries improved endothelial function (how blood vessels relax). Another study found that blueberries helped improve blood vessel function and reduces systolic blood pressure after consuming them for 12 weeks. A more recent clinical review links the anthocyanins (antioxidant compounds that give blueberries their color) to better vascular function and modest blood pressure improvements. Additionally. a systematic review of randomized trials found that blueberry intervention improved memory and cognitive performance.

Similar to blueberries, ground flaxseed works to enhance heart health. In fact, a meta-analysis of 28 randomized controlled trials found that flaxseed significantly reduced total and LDL (bad) cholesterol levels. A larger meta-analysis confirmed that flaxseed helped lower triglycerides, total cholesterol, and LDL cholesterol. More recent studies suggest that flaxseed may help lower systolic and diastolic blood pressure. Flaxseed may also help lower some markers of inflammation.

Needless to say, this smoothie is one heck of a nutritional powerhouse!

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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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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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Protein balls are not just chalky, dry snacks you find at health food stores. Those snacks are that way because manufacturers use tons of protein powder and other ingredients that are not as natural as the ones in this recipe. You don’t need protein powder to have protein in your diet. Hemp hearts, for example, are a complete protein, meaning they contain all nine essential amino acids that the body cannot make on its own. Additionally, about 25% of their total calories come from high-quality, easily digestible protein, containing about 11 grams per three tablespoons.

These protein balls are the perfect meal prep snack and come together without the need for an oven. Just blend, mix, roll, refrigerate, and enjoy. In addition to the protein-rich hemp hearts, these protein balls contain cashews, which are full of healthy fats and protein. A one-quarter cup serving of cashews provides five grams of protein and a whopping 80% of the recommended daily intake (RDI) of copper. Copper aids the creation of red blood cells and connective tissue while supporting immune function. Several studies found a link between low copper intake and an increased risk of osteoporosis, which is a health condition defined by weak and brittle bones.

Should you have an aversion to cashews, you can replace them with raw almonds, raw macadamia nuts, or raw walnuts. You can also replace the hemp seeds with chia seeds, but the protein content will decrease. Sunflower seeds and flax seeds will also work as replacements. One thing that you cannot replace is the lemon juice or lemon zest. In fact, these are pretty key if you want to achieve that signature lemon flavor. You could try replacing lemon with lime or orange, but keep the same measurements even with a different citrus twist.

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Do you ever crave a little something sweet after you eat lunch? Perhaps you need a little mid-morning pick-me-up that will hold you over until your lunch. There’s always that later energy dip between lunch and the end of the workday. How do you energize yourself without pouring another cup of coffee, drinking a sugary soda, or eating a packaged snack or dessert? Not only do energy bites provide the body with integral nutrients that help you feel full, but they also taste like dessert. It’s almost unfair, actually. They are too good and you have to be careful not to eat too many, for caloric purposes.

These cinnamon almond energy bites contain a lot of protein, fiber, and a big boost of healthy fats from the raw almond butter, ground flaxseed, and chia seeds. Specifically, those ingredients offer a lot of omega-3 fatty acids, which are essential for brain, heart, and immune function. Some studies indicate that they may even aid inflammation reduction. A lot of people do not consume enough omega-3s on a daily basis, with more emphasis being placed on omega-6s, which are beneficial but too much can contribute to inflammation.

When you buy raw almond butter, make sure to buy the creamy variety, as the chunky one will be harder to mix with the rest of the ingredients. Believe it or not, this recipe does not require a food processor. Typically, energy bites demand a food processor because you have to pulse nuts, dates, or other ingredients. For these energy bites, get a large bowl and simply mix all of the ingredients together by hand. You will then form the energy bites with your hands or an ice cream scooper, place them in the freezer to harden, and enjoy after that.

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Unless you avoid all things new (and we wouldn’t blame you if you did), you are probably aware of RFK Jr.’s inverted food pyramid. Federal officials released the 2025-2030 Dietary Guidelines for Americans, emphasizing the importance of protein, whole grains, fruits, and vegetables. Is that a bad thing? It actually urges Americans to limit their intake of added sugars, explaining that “no amount’ is considered part of a healthy diet. 

The new nutrition guidelines also state that no meal should contain more than 10 grams of added sugar. Health officials are targeting highly- or ultra-processed foods and refined carbohydrates. They recommend consumers avoid packaged, prepared, or ready-to-eat foods because they contain excess sodium, added sugars, trans fats, and more. Additionally, health officials encourage Americans to “eat the right amount for you,” basing daily caloric intake on weight, height, age, sex, and level of physical activity. Portion sizes and proper hydration are just as integral to your health as what you eat. 

RFK Jr. states that his inverted pyramid acts as a guideline to help people return to the basics. He wants people to prioritize whole, nutrient-dense foods and reduce the intake of highly processed foods. This sounds great in theory, but there are a few issues with the new guidelines. We will explore what health experts think about the pyramid in this article.

Fear-mongering About Plant-Based Diets

It is no secret that plant-based diets have their health benefits. All you have to do is look at the supporting research. The new guidelines single out vegetarian and vegan diets as risky, exaggerating nutrient gaps without sufficient evidence. Yes, vegan and vegetarian diets have limited food options that contain some vital nutrients. There are fortified foods and supplements that can fill those gaps, though. In fact, supplementing key nutrients, such as vitamin B12, is an inexpensive and safe way to eat. The guidelines also ignore extensive research revealing the substantial health benefits of plant-based eating. If more people were plant-based, the country could save hundreds of billions of dollars in healthcare costs. 

Should You Consume More Full-Fat Dairy?

The new guidelines recommend three servings of full-fat dairy products (with no added sugars) per day. The guidelines state that “dairy is an excellent source of protein, vitamins, minerals, and healthy fats.” Health experts agree that one serving of full-fat dairy per day (about 1 to 1.5 ounces) is sufficient. There is not enough evidence to support the escalation of three servings per day. 

Plus, when you consider that roughly 65-70% of the world’s population is lactose intolerant, increasing dairy intake may not be the best idea. It’s also important to note that multiple servings of full-fat cheese can quickly exceed the recommended limits of daily saturated fat and sodium. Elevating cheese or full-fat dairy as a prominent health guideline may not benefit long-term health. 

Healthy Fats Are Encouraged

Healthy fats are vital for heart health, brain function, hormone production, and inflammation reduction. Additionally, they help the body absorb essential vitamins and keep you full for longer. Encouraging the consumption of healthy fats is not a bad thing, but you have to be careful where you get them. Prioritize foods that contain essential fatty acids, such as olive oil, avocado oil, walnuts, chia seeds, flax seeds, and other food sources. 

There are several contradictions about the consumption of healthy fats within the new guidelines, though. There is a numeric recommendation to limit saturated fat to 10% of your daily caloric intake. On the other hand, the guidelines emphasize meat and full-fat dairy consumption and varied portion sizes, so it is difficult to understand your limits in a real world diet setting. 

Not All Fruits And Vegetables Are Equal

The new guidelines encourage Americans to eat fruits and vegetables throughout the day, focusing on their whole forms. It is no secret that a diet rich in colorful fruits and vegetables can deliver valuable nutrients to the body. The suggestion is three servings of vegetables and two servings of fruit per day. 

While vegetables belong in any healthy diet, starchy vegetables (such as corn and potatoes) should be consumed in moderation. Additionally, fruits contain beneficial nutrients, but they can contain high levels of sugar, which will not benefit those with blood sugar issues. Berries are low-glycemic fruits and may be better than apples or bananas for people watching their blood sugar. 

The Best Advice For A Balanced Diet

Ideally, focus on simple, well-established dietary patterns that are supported by a large body of research. You don’t have to follow guidelines just because a guy said so. We believe it is best to focus on consuming a wide variety of plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains. Be mindful about your portions, especially if you choose to consume animal-based foods, such as meats and dairy products. Should you choose to consume meat, make sure the beef is grass-fed/grass-finished, your poultry is free range and organic, and your fish is wild caught. Dairy should be organic as well. 

Don’t focus on hitting specific nutrients or rigid targets. Make your goal to build a balanced, flexible diet that you can maintain over time.

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What is a warming winter smoothie? Don’t worry, it isn’t a hot cup of soup. In order to properly define a warming smoothie, we have to journey into the Ayurvedic perspective on healthy beverages, such as smoothies. As you know, especially if you are familiar with our website, we love smoothies with all sorts of ingredient combinations. Like all things in Ayurveda, each ingredient can affect each person differently because of their unique blend of doshas (fundamental energies). There are, however, certain ingredients in Ayurveda that have a warming effect on the body.

In the case of this smoothie, nothing is cold. Say goodbye to ice cubes and frozen bananas. Ayurveda believes that cold beverages can weaken the digestive fire and lead to inflammation. Drinking beverages, even smoothies, at room temperature or warm can help boost overall health. Certain herbs, such as ginger, cinnamon, cardamom, and mint, can not only promote digestion, but also warm the body’s internal fire. Whether or not you subscribe to this is entirely your opinion, but maybe you will have different thoughts after you drink this smoothie.

This smoothie contains pears, ginger, hemp seeds, raw almond butter, and homemade almond milk. This combination of ingredients provides the body with healthy fats, protein, fiber, antioxidants, and vitamins and minerals. Once everything in the blender is a smooth consistency, you can leave it blending for a while longer if you want to really embrace that warm sensation. That last part is entirely up to you!

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Did Christmas come early, or is that just you glowing after drinking this holiday halo in a glass? Our super healthy Winter Green Smoothie offers a pleasant, light relief from all of those holiday cookies, cocktails, and second helpings of everything. It is a vibrant blend that swoops in to restore balance to your winter diet. Don’t think of this as an excuse to eat more junk this season; rather, consider this a part of your healthy eating habits. You can have your treats, but you also have to nourish your body in the process.

Creamy, homemade almond milk provides a luscious base without any added sugars or emulsifiers that are typically in store bought varieties. The fresh ginger brings a gentle zing that actually warms you from the inside out, and it also supports digestion. Ginger is a real seasonal hero, if there ever was one. Cucumber and celery are mostly water, so they add a hydrating benefit to your smoothie. A generous handful of Swiss chard delivers vitamins A, C, and K to support immune function, a much needed benefit while all of those winter germs are making the rounds. Avocado contributes a silky texture and heart-healthy fats to the smoothie, but fear not because it will not make the smoothie taste like guac. The frozen pineapple provides just enough tropical sweetness to make this feel like a treat, not a savory dip.

Yes, you can still drink smoothies during the colder months, especially during the holidays. In fact, it is a smart and delicious way to sneak some more fruits and vegetables into your day. Plus, smoothies give your digestive system a break from heavier foods. It’s like this smoothie is your green insurance policy for the most indulgent time of year.

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