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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What is a proteolytic enzyme and why do you need to know about it? Before we unpack all of that information, allow us to first explain that proteolytic enzymes are compounds that break down proteins into amino acids. These enzymes are essential for digestion and many metabolic functions in the body. Common types of proteolytic enzymes include bromelain (from pineapple, trypsin, and papain (from papaya).

What Is Papain?

This natural enzyme is found in papaya, which actually contains several other proteolytic enzymes, including chymopapain A, chymopapain B, and papaya peptidase A. Papain is the standout compound that exists in the immature fruit of the female papaya plant. It also exists in the leaves, roots, and latex sap of the papaya plant. Like other proteolytic enzymes, papain breaks down long-chain molecules of proteins into shorter fragments, or peptides. It proceeds to break them down into amino acids, and this papain enzyme may do a lot more than that. 

Helps Regulate Inflammation

Researchers note that papain has been helpful in reducing inflammation in patients with asthma, arthritis, and other inflammatory conditions. Papain and trypsin work to break down pathogenic immune complexes and may even prevent their formation. That ultimately means that proteolytic enzymes may be able to prevent inflammation from occurring in the first place. That enhances lymphatic drainage and has regulatory effects on the immune system. A prospective study on an oral enzyme combination containing papain helped reduce postoperative swelling and pain in patients after lower third molar surgery. 

May Exhibit Anti-Tumor Effects

In a human-based clinical review, researchers evaluated proteolytic enzyme therapy, including papain. They reported that these enzymes may exhibit anti-tumor activity by enhancing immune response. Additionally, proteolytic enzyme therapy may enhance outcomes of cancer treatment and help reduce tumor-related inflammation, or the side effects from treatment. Researchers behind this review explained that proteolytic enzymes, like papain, can help modulate immune function and break down protein structures associated with tumor protection. That may expose cancer cells to immune attack and improve response in patients. 

Aids Digestion

Papain supplements may help improve gastrointestinal health by combatting common digestive issues, such as bloating and constipation. Studies confirm that papain helps the body break down protein foods, like animal meat, but it doesn’t require the presence of acid to do its job. What does that mean? Well, even people with low stomach acid who would normally struggle to break down and digest certain types of meat, may benefit from papain supplements. According to research, papain actively breaks down proteins into smaller fragments. It facilitates digestion at a biochemical level and even aids nutrient absorption in the digestive tract. 

Fights Infections

In the past, papain was used in non-traditional wound care due to its anti-viral and anti-fungal properties. Researchers note that it appears to fight infections by destroying the layer of protein that protects fungi and viruses against attacks. In doing so, papain reduces their ability to reproduce, spread, and cause more infections. One study observed papain’s ability to fight infection. After applying a papain-based gel to infected dentin in extracted human teeth, it was able to significantly reduce counts of Streptococcus mutans and Lactobacillus casei. Both of those bacteria are involved in many dental infections. Researchers concluded that papain’s antimicrobial effects were strong enough to break down infected tissue and disrupt bacterial presence. 

Supports Wound Healing

There are many topical papaya enzyme products, which are often used for their wound-healing properties. That said, the USDA has warned consumers about possible allergic reactions when applying the enzyme topically. Some preliminary studies support the evidence that papain has wound healing abilities. A randomized clinical trial in patients with chronic venous ulcers found that 2% papain gel produced greater reduction in the ulcer area than 2% carboxymethylcellulose over a 12-week period. Researchers noticed an increase in epithelial tissue in the wound bed and two ulcers in the healing in the papain group. That supports the fact that papain may help clear devitalized tissue and improve the wound bed so healing can take place.

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There is no shortage of stressors in today’s day and age. That includes everything from political news segments and social media clips to environmental pollutants and foods and drinks. As a result, the body’s primary stress hormone, cortisol, has become a hot topic of discussion in the health world. 

Cortisol plays a vital role in helping the body respond to stress, but chronic levels increase the risk of weight gain, high blood pressure, and insulin resistance. You can bring cortisol levels down through stress management techniques, such as deep breathing, meditation, and gentle exercise, but eating the wrong foods can cause cortisol levels to rise. Stay away from the following foods and drinks because they may trigger cortisol release. 

Refined Grains

Refined grains, just like other carbs, can spike blood sugar, which can potentially raise cortisol levels. These grains have been processed to remove fiber, which the body uses to lower cortisol levels, in addition to improving digestion and heart health. Some examples of refined grains include white rice, cereals, white bread, pasta, and pastries. Control the cortisol response with those foods by switching to their whole grain counterparts, which contain fiber.

High-Calorie Meals

Nutritional guidelines are based on a 2,000-calorie per day diet, but people can easily exceed that many calories in a day, especially if they eat out. A small 2023 study found that participants who consumed a 2,000-calorie meal  within 15 minutes showed significant increases in cortisol. Researchers attributed that response to the strain of processing such a large amount of calories in a short period of time. Most people typically do not mimic that scenario, but it does caution people to be more mindful about portion sizes and how quickly they eat. 

Fatty Foods

These foods are popular in the Standard American Diet. We are talking about red meat, fried foods, and full-fat dairy, all of which have been linked to increased cortisol levels. Eating large amounts of these foods may also increase inflammation in the body. Over time, chronic inflammation can interfere with the body’s stress response, leading to cortisol spikes and unnecessary stress. 

Caffeine

This is the most common drug that people are addicted to, and they drink it at all hours of the day. Be it a double shot of espresso in the morning or an energy drink after lunch, caffeine provides you with both a jolt of energy and a cortisol surge. Caffeine blocks receptors for adenosine, the “fatigue molecule in the brain, making you feel more alert. It also triggers the release of excitatory hormones, such as cortisol and adrenaline. A 2025 study on the cortisol response from beverages containing caffeine found that coffee had the most significant impact. It actually increased cortisol by up to 50% above baseline levels. Energy drinks and soda followed with a 30% increase, while tea had the lowest impact of a 20% increase. 

Juice

Natural sugars are not nearly as bad as added sugars, but research suggests that there is a sugar-cortisol response in concentrated amounts of natural sugar. A small study from 2020 found significant cortisol responses to people who drank 200 milliliters (6.8 fluid ounces) of grape juice. A quick note about grape juice: it typically contains a higher percentage of natural sugars compared to other juices. 

Ultra Processed Foods

Chips, deli meat, soda, packaged sweets, and soda fall into the category of ultra-processed foods. These foods tend to contain high levels of added sugar, sodium, additives, and preservatives, which may elevate cortisol levels. Ultra-processed foods can also increase inflammation and spike blood sugar, both of which put stress on the body. Some research indicates that people who eat more ultra-processed foods tend to have higher stress levels. 

Alcohol

Wine, beer, and hard liquor are famous for triggering cortisol production. In fact, studies show that having a single drink per day is enough to increase cortisol levels. That effect is even more pronounced in binge drinking, which is defined by having five drinks for men or four for women within two hours. That is because the liver has to work overtime to break down alcohol, putting stress on the body and triggering the release of cortisol.

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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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Leave the tortillas in the fridge for this recipe because you will not be needing them. You know what? You don’t need to defrost chicken, pork, or beef, either. These raw vegan tacos pack a flavorful punch that will blow your taste buds away. In fact, they won’t know what hit them! You get a variety of textures and flavor combinations that leave you wanting more after every bite. You won’t want to put the taco down once you start eating it.

Now, the “meat” in this recipe is made from sunflower seeds, sun-dried tomatoes (not in oil), and a long list of seasonings. Trust us when we tell you that these are not lacking in seasoning. Just keep in mind that you have to do a little prep in advance. Soak the sunflower seeds for a couple hours in order to soften them. This step helps them blend a little easier in the food processor, but you don’t want to blend them so much so that they become a paste. Pulse the sun-dried tomatoes and sunflower seeds with the seasonings until you get a crumbly mixture that is similar to ground meat.

One of the best parts of eating tacos is enhancing them with various toppings. Perhaps you go simple with some diced onion and cilantro and a squeeze of lime. Maybe you want to take it up a notch and make guacamole and pico de gallo. Perhaps you want to peruse our recipe section to find a raw vegan cheese sauce that you can drizzle over the tacos. Let your palate guide you and top these raw tacos with whatever you desire, so long as they are raw vegan.

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Last week, over half a million bottles of prazosin hydrochloride, a blood pressure medication, were recalled by drug manufacturer Teva. The reason for the recall was because testing revealed higher-than-acceptable levels of impurities known as N-nitrosamines. All of this information was released by the U.S. Food and Drug Administration (FDA) via an enforcement report.

The enforcement report detailed a Class 2 event, indicating that the affected medications, “…may cause temporary or medically reversible adverse health consequences or where the probability of serious adverse health consequences is remote.” The recall is for 1, 2, and 5 milligram (mg) doses of prazosin hydrochloride. This medication is an alpha-blocker that is FDA-approved to help treat high blood pressure. Some people also use prazosin hydrochloride to treat benign enlarged prostate, nightmares related to PTSD, and temporary discoloration in the extremities due to cold exposure. 

You can check the lot number on your prescription to see if it was included in the FDA’s list. The FDA and Teva did not indicate whether consumers should throw out prazosin included in this recall. For the Class 2 recalls, however, the FDA states that people can typically keep taking the recalled medications unless otherwise stated by the manufacturer. That is entirely your decision to make, as stopping medication in certain instances may be more harmful. Consult your doctor or pharmacist if you have questions regarding your medication. 

What Are N-Nitrosamines?

These chemicals commonly exist in water and foods, including cured and grilled meats, dairy, and vegetables. Most people are exposed to some amount of nitrosamines, but that depends on diet and other factors. 

The N-nitrosamine impurities can form during the manufacturing or storing processes of a drug. According to the FDA, the N-nitrosamine impurities may increase the risk of cancer if people are exposed to them above acceptable levels and over long periods of time. If you happened to take a medication with nitrosamine levels at or below accepted levels, every day for 70 years, you wouldn’t be expected to have a higher cancer risk. As that is an estimation, you may not want to take that chance. 

At Dherbs, we are not medical professionals, so we cannot legally advise how you should proceed with this current recall. If you do take this specific blood pressure medication, though, consult your doctor or pharmacist if you have not received any information from the manufacturer. We are always here to help you improve your health and we encourage you all to do your research regarding not only our products, but anything that you decide to put in your body.

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When you decide to make the switch to a vegan diet, it can feel like stepping into a whole new world. The ingredients may be unfamiliar and it’s common to face unexpected challenges. It’s also common to face way more chickpeas, greens, whole grains, and nuts than you ever thought you would. 

It can be tough to go vegan, especially if you are going it alone. That is especially true if you are the primary cook in the family and have to prepare other non-vegan foods for others. It’s possible for your family to react with confusion or even resentment, but it’s a commendable dietary change. That’s especially true if you make the shift for health reasons. Going vegan is not always about taking the moral high ground. 

All of that said, there are some common mistakes that people make when switching to the vegan diet. Continue reading to understand what to watch out for when you go vegan. We hope the information helps you during this major transition. 

Lacking Strong Motivation

Approaching the vegan diet like a new diet is actually a mistake. The reason that many people stick with their vegan diets for so long is because their motivation is rooted in values and ethics. Some people make the switch because they no longer want to support mass animal farming, which is perfectly understandable. Perhaps your motivation is to avoid certain illnesses that run in your family. Be it climate crisis, personal health, or the mistreatment of animals, find your reason and let that be your guiding light. 

Buying Foods Without Reading Ingredient Lists

There are many foods that seem vegan, but are actually not. For example, it’s possible for chips to have chicken powder or salad dressing to have milk powder or eggs. Some sugar may even be processed with bone char, which manufacturers use during the refining process to whiten sugar. Even non-dairy creamers can contain small amounts (less than 2%) of sodium caseinate, a milk-derived product. Do your research and always read ingredient labels to avoid slipping up on your new diet. 

Believing Food Is Healthy Just Because It’s Vegan

There are many unhealthy foods that are technically vegan, such as French fries, Oreos, some sour candies, faux meats, pasta, bread and more. Just because it is vegan doesn’t mean it is healthy. You could consider yourself a vegan if you only eat fries, pasta, and Beyond burgers. If you made the shift to veganism for health reasons, focus your efforts on balancing those unhealthy vegan foods with an abundance of fresh fruit, vegetables, whole grains, legumes, nuts, and seeds. Don’t let a food’s vegan label make you think that it is healthy!

Relying On Faux Meats

It is true that many fast food restaurants and other establishments have vegan burgers or options on their menus. If you are used to eating chicken and rice or meat and potatoes for dinner, it can be tricky to have veggie-centric meals all the time. Faux meats qualify as vegan, but they are lab-generated and full of processed ingredients. Sure, they can fill you up, but there are many problems with those foods. There is an abundance of incredibly delicious meal options that a vegan diet offers. Don’t be afraid to look at mealtime through a different lens. Get inspiration from social media or different websites and experiment!

Not Having Fun With Food

Do not fall into a rut of making the same thing over and over again just because you know it is vegan. You have to keep your taste buds interested, so treat cooking as a creative exercise. Experiment with different spices, explore different cuisines, and try new recipes. Going vegan is not about deprivation, but about discovery. If you avoid the common mistakes in this article, then you will find that your new lifestyle can be as joyful as it is nourishing. 

And if you need a little assistance with your dietary transition, consider our Going Vegan 20-day Challenge (click here for more information). It has nutrients that support your transition into veganism. It may be more helpful than you realize!

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“Eating vegan is expensive,” “veganism is just a fad,” and “vegan diets are unhealthy.” Do these statements sound familiar? The vegan diet is often misconstrued, especially with false claims and misinformation on the internet and social media. There is a lot of poorly researched content that is readily available, but there is also a lot of information detailing the benefits of veganism. You just have to filter what you read to get the real story. 

If you are going vegan, though, you may be a little hesitant, which is perfectly natural. How do you know what to believe? Do you have to milk almonds in order to get their milk? Will you be able to get any protein? Will going vegan damage your relationship with others? It’s amazing what myths exist about this diet! Don’t believe everything you read or hear about the vegan diet, folks. What you can believe, however, is the information in this article. We detail five common myths about going vegan. 

You Can’t Get Protein

This is potentially the most common vegan myth in existence. Believe it or not, you do not have to eat meat or animal products to obtain protein. It is true that there is protein in meat, but that doesn’t mean it is the only source. In fact, protein exists in many fruits, vegetables, nuts, seeds, legumes, and whole grains. Some common, high-protein foods in the vegan diet include:

• Nuts (cashews, walnuts, pistachios, peanuts, and almonds)
• Legumes (black beans, lentils, edamame, pinto beans, and kidney beans)
• Whole grains (brown rice, bulgur wheat, and quinoa, which is not technically a grain but commonly used as one)
• Green vegetables (broccoli, green beans, kale, peas, spinach, and seaweed)

With this information, you can have a few vegan go-to protein-dense meals, such as a whole wheat sandwich with almond butter, chia seeds, and bananas. Add quinoa to your salads and blend cashews into your dressings to make salads more filling. The options are endless!

The Vegan Diet Makes You Weak

First of all, there are many professional vegan athletes who are thriving. The common thought is that you need animal protein to build muscle, but new research shows that that is not 100% true. Vegan diets are rich in many essential nutrients, but you may occasionally have to supplement, especially with vitamin D and vitamin B12, in order to give the body what it needs. There are, however, many vegan foods that are fortified with these specific nutrients. 

You Can Have Honey

Now, there is debate among vegans about honey. Here’s the deal: bees make honey naturally, but for themselves, not for humans. Honey is winter food storage for bees, which is why they work all summer to make it. Similarly, cows make milk for their calves. The honey from farmed bees is taken from the hive and sold for human consumption. Essentially, the bees lose their natural food source, which affects immunity and may be a reason for why bee colonies are collapsing. Most vegans believe that honey is not for their consumption, but there are some who do not see any harm in consuming it. If you are a strict vegan, you will not consume honey and opt for maple syrup or agave instead. 

Being Vegan Damages Your Relationships With Family

This is not true, plain and simple. Now, there are vegans who want to preach the gospel to everyone about why they are superior to others. We are here to tell you that there is no moral high ground to going vegan. It’s important to establish a healthy conversation about veganism in order for more people to be receptive to the idea. Sure, some family and friends may not subscribe to the idea of being vegan, but that doesn’t mean it ruins relationships. You may not like rock music and your best friend does, and yet you still get along. The same applies to your diet!

Vegan Food Is Flavorless

First of all, seasonings are 100% vegan. That means that you can season your food with sea salt, pepper, cumin, oregano, rosemary, dill, garlic powder, onion powder, red pepper flakes, and more. You don’t need artificial flavoring components when you have the real seasonings! Season your vegetables, whole grains, legumes, tempeh, or whatever else falls in the vegan diet and enjoy yourself. Be creative and have fun with your new diet. Just remember that your food doesn’t have to be bland!

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The sun is shining, the grill is lit, and the vibes are chill. There is nothing quite like a backyard BBQ with friends and family, especially when you have an incredible spread of delicious delicacies. How could anything be wrong with that? Well, the unfortunate truth is that, in addition to your main course, you may also end up with a side of food poisoning. 

According to the Centers for Disease Control and Prevention (CDC), about 48 million people in the United States get a food-borne illness every year. During summer, infections that result Salmonella, Listeria, and other pathogens hit their peak during summer. Food researchers found that food-borne illnesses are 10 times more common from July through September than in winter months. Why does food become riskier to eat during the summer, though? Continue reading to learn more about that and how to keep yourself safe.

Summer Presents Ideal Conditions for Harmful Pathogens

By definition, a food-borne illness occurs when you eat food that has been contaminated with bacteria or pathogens. If you consume contaminated food, you can experience diarrhea, nausea, vomiting, and other symptoms that range in severity. Some bacteria or pathogens are more problematic in the summer because they thrive in warmer temperatures. Heat actually helps bacteria multiply, and the added humidity can also increase their presence. 

In addition to the aforementioned risks, how you prepare food becomes riskier during summer. More people cook, eat, and socialize outside. Not only do the sanitary risks increase, but so does the likelihood of contamination from food sitting out. That does not mean that you have to completely avoid outdoor celebrations that involve food all summer. It is our job to illustrate common cooking mistakes that are more common during summer. Avoid them and you should be in good shape!

Keeping Food In “The Danger Zone”

The problem is that it becomes difficult to ensure that food is adequately heated at picnics or backyard barbecues. Bacteria in food that is between 40 and 140 degrees Fahrenheit (F), which the USDA refers to as “the Danger Zone,” multiply at a rapid rate. The fix is to keep food out of this danger zone by keeping cold food cold and hot food hot. Keep cooked meats in a warm oven or on a warming tray. Keep cold food, such as fruits, vegetables, cheeses, and cold cut meats in a refrigerator or cooler until ready to serve. Put cold dishes in bowls of ice if you host buffet-style. Get rid of any food that’s out for more than an hour when it is at least 90 degrees F outside. 

People Are More Relaxed About Hygiene 

It’s a fact that people tend to take fewer sanitary measures when they eat outdoors. A squirt of hand sanitizer here and there will not suffice, people. Outdoor surfaces are also not as clean as indoor kitchen surfaces. This increases the risk of cross-contamination – think leaving raw meat on a cutting board and then placing vegetables on it. For example, E. coli on the raw burger patty may end up on tomato slices, which can also stem from lack of hand-washing because a sink is unavailable. Sharing utensils or paper plates is another common way to spread bacteria. 

To reduce the risk of cross-contamination, make sure to thoroughly rinse and wash all utensils, cutting boars, and other equipment, especially if they touch raw meat and poultry. The same applies to your hands. The USDA recommends washing hands for at least 20 seconds with soap and water in order to properly clean any germs off your hands. Keep raw and ready-to-eat foods separate as well. Store them separately in the fridge and always keep them covered. Have dedicated cutting or preparation surfaces for raw meat and poultry. 

Not Fully Cooking Food

Now, there are great grillers out there, but not everyone knows how to properly cook meat on the grill. Grilled foods may not cook all the way through. For example, the outside may sear, but the inside can be raw or undercooked, which increases the risk of food-borne illnesses. If you plan on grilling meat or poultry, you can get a meat thermometer to ensure that your protein is up to temp. When your meats are the proper internal temperature, especially chicken and turkey, your risk of contracting a food-borne illness is much lower. 

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If you want to improve your diet, you should first take a look at the most unhealthy foods to eat. Once you identify these foods, you can learn how to replace them with healthier options. Viewing foods through a “good” or “bad” lens, though, can make decisions harder. If only it were that easy! People probably wouldn’t eat certain foods if they could just identify their level of health in an instant. 

The majority of the most addictive and unhealthy foods are tempting because they contain fat and carbs. They usually contain added sugars, salt, and other things that keep you coming back bite after bite. When it comes to the worst foods, though, it is better not to forbid things. Instead, dietitians encourage people to eat more of certain things and decrease or replace the consumption of unhealthy foods. Fruits, veggies, nuts, seeds, legumes, whole grains, and lean proteins provide you with nutrients that make you not want to eat the other unhealthy stuff. 

When you understand how different foods impact your health, you can make healthier, informed food choices. Continue reading to learn more about the worst foods to eat, along with suggestions for healthier alternatives. 

Sodas

These sparkling, sugary beverages are hard to resist, and they can be a hard habit to break. Sodas and other sugary beverages increase the risk of tooth decay, type 2 diabetes, weight gain, and obesity. Rather than encouraging the switch from regular soda to diet soda, it is best to reduce your overall intake. You can also swap soda for water, seltzer water, or tea. Ideally, increase your water intake as much as possible, but don’t use those flavor packets!

French Fries

More often than not, French fries are usually fried in unhealthy oils, especially at fast-food restaurants. They are liberally seasoned with salt and are rich in saturated fats and calories. If you regularly consume fried foods, you can increase the risk of heart disease, obesity, and other chronic health conditions. You can still enjoy potatoes or sweet potatoes in fry form, but consider baking them or cooking them in an air fryer. Use olive oil or avocado oil on the potatoes to get them crispy. 

Donuts

When someone in the office brings a box of donuts, it is very difficult to resist the temptation. Everyone loves a good donut! The problem is that donuts do not offer a lot from a health standpoint. Donuts are deep fried in refined and processed oils and usually contain high levels of sugar, bleached white flour, and trans fats. The high sugar content can lead to a blood sugar spike that ends in an even bigger crash. If you are craving baked goods, a homemade muffin or scone is a better option. By baking your own treat, you can use better ingredients, such as whole grain flour, avocado oil, and reduce the sugar content, or replace it with applesauce, maple syrup, or dates. 

Processed Meats

Bacon, hot dogs, and cold cuts like bologna, ham, and turkey are rich in sodium, calories, and other processed ingredients. Consuming a lot of these foods can increase the risk of high blood pressure and high cholesterol, two risk factors for heart disease. Research indicates that processed meat has a more significant impact on the risk of heart disease than unprocessed red meat or chicken. Processed meats also contain cancer-causing chemicals, due to levels of carcinogens. Try to opt for lean protein sources, such as grilled chicken, wild caught fish, tempeh, or tofu, instead of processed meats. Those alternatives provide better protein without the harmful additives. 

White Bread

Some people may express concern about how much bread they eat, and occasionally make attempts to cut it out of their diets. White bread is good to avoid if you can because it is usually made with refined flour, which has been stripped of its fiber and nutrients during processing. That’s why eating white bread can lead to rapid spikes in blood sugar, and it may even lead to weight gain, insulin resistance, and other metabolic issues. Whole grain and multigrain breads are good alternatives because they usually contain more fiber, vitamins, minerals, and help stabilize blood sugar. 

Fast Food Burgers

If you regularly eat hamburgers from fast food establishments, you will have a difficult time overcoming health hurdles. These burgers are rich in saturated fat, salt, and added sugars. Over time, all of those ingredients can increase the risk of diabetes, cardiovascular disease, and obesity. If you want to enjoy a burger, swap out regularly ground beef for ground turkey or use wild caught fish. Avoid fast food altogether and don’t think that vegan meats or certain veggie patties are healthier. They are also rich in processed ingredients and sodium. 

Chips

How addictive and amazing are potato chips? Well, potato chips are empty calories because they lack sufficient nutritional value. Chips are rich in fat and low in protein and fiber. Instead of snacking on potato chips, opt for snacks with higher nutritional values, such as roasted chickpeas, nuts and seeds, or seaweed crisps. There are more snack options than bags of potato chips. 

Alcohol

Alcohol is a tricky one because a lot of people can overdo it. Avoiding alcohol is also a constant struggle for people with addiction issues. Alcohol, much like potato chips, is empty calories and excessive alcohol intake can increase the risk of high blood pressure, heart disease, cognitive decline, and stroke. Mocktails, sparkling water, or freshly made juices are healthier options for your body, not just your liver and pancreas.

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