Depending on who you are, breakfast may or may not be the most important meal of the day. Some people skip breakfast as part of an intermittent fasting meal plan, while others require the nutrients from that meal to power them until lunch. Given that breakfast is the first meal of the day, it is your chance to give your body nutrient-dense foods for energy and focus. 

The unfortunate reality is that there are many breakfast foods in the Standard American Diet that do more harm than good. Fueling the body with bacon, eggs, and toast is not on par with homemade chia pudding, for example. Some breakfast foods provide all-day clarity, while others cause stress and wreak havoc on your brain. Continue reading to learn about a number of breakfast foods that can cause stress and make the brain tired. 

Loaded Coffee

What is a loaded coffee? We can assure you that it is not a velvety cup of black coffee that you made with a French press or pour over. A loaded coffee contains refined sugars (a lot of them), artificial flavors, and dairy, all of which increase inflammation in the brain and body. Inflammation can increase symptoms of psychological stress and impair cognitive functions. Avoid the sugary treat and consider straight black coffee or an almond milk cappuccino. 

Cereals

There are a handful of breakfast cereals that have their benefits, but most cereals are loaded with sugars. Are they easy to prepare in the morning? Absolutely, but that is because you only need to add your choice of milk or non-dairy milk. Unfortunately, cereal boasts no cognitive benefits, as most varieties are devoid of nutrients. It is better to nourish the body with whole grains, nuts, and healthy fats. A great example of that is a bowl of oatmeal or overnight oats. Don’t miss your opportunity to nourish your body!

Fruity Yogurts

You have seen the strawberry banana or vanilla yogurt with granola pack in the grocery store before. These are sugar bombs, but the yogurt aspect makes you think it is a healthy breakfast choice. Plain Greek yogurt with fresh berries, however, is a great breakfast option that can promote gut and brain health. Fruit-flavored yogurts are different, and you can see that difference by reading the nutrition label. For your reference, four grams of sugar equates to one teaspoon, so make sure that you are not consuming eight to 10 grams of sugar per serving on something that is supposed to be healthy. 

“The Detective”

We are giving this name to the classic combo of donuts and coffee, due to the stereotypical police officer/detective eating donuts and drinking coffee. Plain black coffee can provide some valuable nutrients, but that donut does away with it all. Not only does eating a donut make you want to eat more, but it also makes you crave unhealthy carbs. Donuts are loaded with pro-inflammatory carbohydrates and inflammatory oils. Both can set you up for short-term brain fog and poor memory outcomes in the long run. 

All-Fruit Smoothies

A smoothie is a great way to deliver a lot of nutrients to the body in one fell swoop. It is a great breakfast item, but the problem is when you only include fruit in the smoothie. You don’t want to make a sweet milkshake in disguise, which is why we encourage you to blend a mixture of fruits and vegetables. If you only consume all-fruit smoothies, you may experience a big blood sugar spike, which can cause an energy crash a few hours later. Don’t let yourself become a victim of fatigue, anxiety, and general irritability! 

Breakfast Burritos

A breakfast burrito can be made with healthy ingredients. If you only include eggs, bacon, potatoes, and cheese, though, you may wind up feeling bloated and run-down. The tortilla also introduces unnecessary simple carbohydrates and refined starches. If you want to make a breakfast burrito healthier for the gut and brain, consider skipping the wrap and enjoy some scrambled eggs with fresh vegetables, black beans, and a splash of salsa.

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When the sun is shining, you need a refreshing beverage, in addition to your water of course. You need to have water on you all day during these hot summer days, but you can enhance your hydration efforts, while delivering some much needed nutrients and electrolytes to your body, with this peach mango agua fresca. What is an agua fresca, you ask? The literal translation means “fresh water,” and it is a light, non-alcoholic beverage popular in Mexico and Central America.

Traditionally, an agua fresca blends fresh fruit with water and some sort of sweetener, typically a lot of sugar, and maybe a hint of lime juice, depending on the recipe. What separates this agua fresca recipe from the others is that it does not contain an entire bucket of sugar. The natural sweetness from the peaches is all you need, but you can add the optional agave nectar if the beverage is not sweet enough for your liking. You may also prefer the agave nectar if the lime you use has a little extra zing or zest to it, meaning it is tarter than you expect.

Unlike other juicing recipes, this one does not require a juicer. Blend everything together in a blender until it is very smooth and you no longer see any bits of peach or ginger. To serve, you have to pour the mixture through a cheesecloth or nut milk bag to avoid taking large gulps of peachy ginger pulp.

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Whether you asked for a beet recipe or not, we are here to provide an excellent one! Beets can be quite daunting, from the flavor to their ability to stain anything, including your fingers. How do you get past their earthy flavor? That is the simple part: you pair them with sweeter ingredients. In fact, one of the most classic juice combinations is the ABC, or CAB, depending on how you choose to arrange your letters. That is the combination of apples, beets, and carrots. Together, those three ingredients create a beautifully balanced juice.

This recipe is similar, but it calls for strawberries, which bring a lively, sweetly tart flavor to the party. Plus, strawberries provide lots of vitamin C and beneficial antioxidant compounds. In addition to being low in calories and carbs, they also contain fiber and potassium. Beets are also rich in vitamin C, fiber, and potassium, but they are also rich in dietary nitrates, which the body converts to nitric oxide. Nitric oxide is a vasodilator, which helps widen blood vessels, a process that could potentially reduce blood pressure and improve blood flow to muscles. The latter effect would primarily be beneficial for exercise performance and cardiovascular health.

Don’t worry, we did not forget about the carrots. These powerful orange root veggies provide lots of vitamin A, which has been linked to benefitting eye and skin health. Other studies confirm that vitamin A may aid digestion and offer protection against certain types of cancer. Now, what are you waiting for? Let’s make the smoothie and enjoy some deliciousness and beneficial nutrients!

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During the summer months, melons are the freshest they will ever be, no matter if it is a watermelon, cantaloupe, or honeydew. The honeydew, and other melons, have a rich water content, aiding your hydration efforts during those hot summer days. Most melons are over 90% water and in the case of honeydew, it also offers iron, calcium, zinc, copper, selenium, manganese, fiber, vitamin A, lutein, folate, and beneficial fatty acids.

Honeydew isn’t the only hydrating ingredient in this smooth. Cucumber also brings with it a boatload of water and other integral nutrients that contribute to healthy bodily function. It provides vitamin K, vitamin C, and other antioxidant compounds. The chia seeds offer beneficial omega-3 fatty acids that work to enhance brain, gut, and heart health. We don’t just want to bore you with a long list of nutritional benefits, though. Ultimately, this smoothie is about the incredibly refreshing flavor!

Because this smoothie contains honeydew and banana, you probably do not need to add the maple syrup. That is entirely up to you, but consider omitting it first, taste the smoothie, and add the maple syrup if you really crave a sweeter flavor profile. The spinach is also optional, but adds more nutrients. You don’t have to worry about that leafy green ruining the flavor of the smoothie at all. You can’t even taste it! As long as you have a sweet and scrumptious honeydew, that’ll be the primary flavor you taste when you enjoy this smoothie.

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People have been searching for ways to boost their immune systems forever. Researchers continue to investigate supplements, nutrients, and diet modifications that can encourage healthy immune function. The good news is that the lack of scientific evidence hasn’t stopped new products from emerging, usually with creative delivery systems. 

One of the more recent and popular items for healthier immune function is wellness shots. These are not alcoholic shots, nor are they the kind administered via a needle, just to be clear. These little shots claim to deliver immune-boosting nutrients via one gulp of liquid. They are readily available in grocery stores, health food stores, and juice bars. And because people want quick and efficient ways to make it through cold and flu season unscathed, these little shots are very popular. 

What Are Wellness Shots?

These little one- or two-ounce bottles contain a mixture of fruit or vegetable juices, apple cider vinegar, and herbs and spices. Some of the herbs and spices in these wellness shots have been used in traditional and folk medicine for hundreds of years. A 2022 report on the beverage industry found that these beverages have become a preferred way to obtain vitamins, more so than pills or gummies. You can down them quickly, making them more attractive than smoothies or juices. 

What Health Claims Do These Shots Make?

Lots of juices are advertised as “immune-boosting” or “germ-fighting,” but how valid are these claims? Like most foods, immunity and wellness shots can be marketed with similar vague health claims. Because they are not subject to the approval of the U.S. Food and Drug Administration (FDA), wellness shots can use these types of phrases. Marketing language, therefore, is often exaggerated. 

A few common phrases that are associated with wellness shots can include “boost immunity” or “strengthen your immune system.” That means that these wellness shots imply that they will help you not get sick, or recover faster if you are already sick. In reality, the immune system is a lot more complicated than that. 

According to dietary research, adequate vitamins, minerals, macronutrients, and calories play a role in how your immune system functions. Some nutrients do have more of an impact on the growth and function of immune cells. Getting “mega doses” of those nutrients doesn’t supercharge your immune system, according to health experts. That is because the body can only use a certain percentage of those nutrients.

What Does The Research Say?

Research shows that diet will not prevent you from catching a cold, flu, or even COVID-19. That said, there is some evidence that a wellness or immunity shot can help ease cold or flu symptoms if they contain certain nutrients. Research states that both vitamin C and zinc can help shorten the duration of a cold, provided you supplement with them before getting sick. Unfortunately, the dosages of those nutrients that have been studied are not the same as the amount in immunity shots. 

Some wellness shots claim to boost energy levels or improve mental clarity, but they don’t define what that means. We need not discount the positive effects of a balanced diet, though. Diet does help improve the way the immune system functions, but it’s not the end-all, be-all. The unfortunate reality is that no food or special diet can prevent all sickness and disease. Too many other factors are out of an individual’s control. 

What To Look For In A Wellness Shot

If you want to know if a wellness shot is worth the hype, you have to check the ingredient list. Focus on the first one listed because ingredients are listed by weight. The first ingredient is the bulk of the wellness shot, according to health experts. Researchers note that several ingredients have undergone lots of scientific studies and are great additions to wellness shots. Those ingredients are as follows:

• Turmeric
• Ginger
• Oregano oil
• Vitamin C
• Zinc

The Takeaway

If you are a healthy individual, wellness shots are not going to harm your routine, unless you’re allergic to the ingredients in the shots. Unfortunately, there is no proof that taking these shots will improve your overall health or shorten the duration of illness. That said, a well-balanced diet rich in fruits and vegetables will contribute to vibrant overall health.

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With a limited season of availability, apricots should be on your summer grocery list. They are known for their distinctive orange color and signature sweetly tart flavor. They also boast an extensive list of health benefits, making them more than just a scrumptious summer snack. Health experts consider apricots to be a nutrient-dense food with lots of fiber, vitamin A, and vitamin C. Some studies indicate that they may help reduce inflammation and even treat dry eyes. We will explore many of their benefits in this article. 

What Are Apricots?

An apricot is an edible fruit that comes from the apricot tree. Apricots belong to the stone fruit family, which includes peaches, nectarines, plums, cherries, and almonds. The belief is that they are either native to China or Japan, or Armenia, but now they are cultivated worldwide. Regardless of the tree’s origins, apricots have been a staple in many cultures for hundreds of years. Egyptians, for example, used apricots to make a traditional juice, while English settlers used apricot oil in the 17th century as a way to reduce inflammation. 

Nutrition

Raw apricots are low in calories but high in fiber, vitamin C, vitamin A, potassium, and other important micronutrients. Most of the calories come from carbs, not protein or fat. A one cup serving or raw apricots exhibits the following nutritional profile:

• 74.4 calories
• 17.2 carbohydrates 
• 0.6 grams (g) of fat
• 14.3 g of sugar
• 3.1 g of fiber
• 2.2 g of protein
• 15.5 milligrams (mg) of vitamin C
• 401 mg of potassium
• 15.5 mg of manganese
• 0.6 mg of iron
• 35.6 mg of phosphorus
• 0.9 mg of niacin
• 1.4 mg of vitamin E
• 149 micrograms (mcg) of vitamin A
• 5.1 mcg of vitamin K

Promotes Eye Health

As an excellent source of vitamin A, apricots are beneficial for eye health. In fact, a deficiency in vitamin A can result in dry eyes, vision loss, and night blindness. Apricots are also rich sources of beta-carotene, which the body converts into vitamin A. Additionally, they contain zeaxanthin and lutein, two carotenoids that support macular function and protect against oxidative retinal damage, which is a long-winded way of saying apricots do wonders for the eyes.

Enhances Hydration Efforts

Apricots are naturally rich in water (about 85%), meaning they may help maintain fluid balance in the body. They also contain a lot of potassium, an integral electrolyte that supports hydration by regulating fluid levels in the and out of cells. That makes apricots a great snack for warm weather and for people with active lifestyles. 

Rich In Antioxidants

Apricots provide a long list of micronutrients, but they also exhibit impressive antioxidant activity. These are plant compounds that protect against free radicals and damage to cells. It’s possible that the reduction of free radicals can reduce the risk of certain conditions, including heart disease and certain cancers. Apricots contain a lot of carotenoids, which give the fruit its signature orange hue. One study found that apricots are especially rich in beta-carotene, gamma-carotene, and beta-cryptoxanthin.

Supports Regularity

Fiber moves through the body without being digested, adding bulk to stool and preventing constipation. One analysis looked at research that showed how increasing fiber intake was able to increase stool frequency in patients with constipation. Sweet apricot seeds are actually sold as snack foods and can supply more fiber than the fruit itself. A quarter-cup serving contains five grams of fiber, which meets up to 20% of the recommended daily intake for fiber. 

May Reduce Blood Pressure

As we mentioned earlier, apricots provide a lot of potassium, a key electrolyte and mineral that helps regulate blood pressure. It does this by balancing sodium levels in the body. According to research, adding more potassium-rich foods to your diet may reduce the risk of hypertension and support cardiovascular health. A higher potassium-to-sodium ratio in your diet helps relax blood vessels, which ultimately reduces the strain on the cardiovascular system. 

May Relieve Menopausal Symptoms

Due to the fact that apricots contain phytoestrogens, apricots may help relieve menopausal symptoms. Phytoestrogens are compounds that support hormone balance and reduce hot flashes and mood swings. The potassium and iron in apricots may also ease certain symptoms of menopause. Plus, the antioxidant properties may also support hormonal balance and inflammation reduction, potentially helping with mood swings and hot flashes in menopausal women.

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Is there a single food that’s a cool as a cucumber? Is summer even summer if you don’t incorporate refreshing, hydrating cucumbers into your diet? You can make a citrusy salsa, cold soup, cucumber noodle salad, or even an electrolyte-rich detox water. The cucumber is an essential summer ingredient that not only tastes crisp, but also has numerous health benefits. 

Health Benefits Of Cucumbers

The cucumber offers a refreshing, crisp taste and high water content. They help relieve dehydration by supplying the body with important electrolytes and phytonutrients. According to dietitians, it’s possible to satisfy 20-30% of the necessary fluid intake through diet alone. Foods like cucumbers and watermelons are greatly beneficial in this effort. 

Cucumbers also offer phytonutrient compounds, lignans and cucurbitacins, which exhibit anti-cancer properties. According to recent studies, cucurbitacins may help block signaling pathways that are necessary for cancer cell multiplication and survival. One study found that they can inhibit the growth of pancreatic cancer cells. The lignans in cucumbers may protect against cancer by interacting with bacteria in the digestive tract. The research concluded that bacteria took lignans and converted them into enterodial and enterolactone compounds. These bind to estrogen receptors to reduce the risk of estrogen-related cancers, including endometrial, breast, and ovarian cancers. 

As detailed earlier in this article, cucumbers can help hydrate the body. That’s great news for your skin, but you can also apply cucumbers topically. The reason that spas apply cucumbers to the eyes is because cucumbers work to decrease swelling and inflammation. If you need to decrease under-eye puffiness or remedy a sunburn, cucumbers are an excellent choice!

Cucumber Recipes

Check out the following cucumber recipes and see which ones you like best. They are all 100% cleanse-approved if you happen to be using one of our cleanses. Additionally, they are kind of a big dill. We don’t apologize for the pun.

Cucumber Melon Refresher

Cool off on a hot summer day when you enjoy this cucumber melon refresher. With only three ingredients, it’s incredibly easy to make! Plus, there’s no need for added sweeteners because you have the lovely cantaloupe.

Click here to make the recipe. 

Cucumber Lime Electrolyte Drink

Hydrating with this electrolyte drink before a workout may help prevent you from experiencing muscle cramps or spasms.

Click here to make the recipe. 

Spicy Cucumber, Avocado, Tomato & Onion Salad

A great salad is often very simple because simple recipes are the most delicious, just like this cucumber avocado, tomato & onion salad.

Click here to make the recipe. 

Carrot Cucumber Slaw With Ginger Dressing

Forget the mayonnaise because you don’t need it for this recipe. Vibrantly colored and and crunchy, this cucumber carrot slaw is tossed in a sweet and tangy ginger dressing that’s to die for.

Click here to make the recipe. 

Mango, Avocado, & Cucumber Salad

Is this the perfect salad recipe? We think it is! Indulge in the balanced flavors and textures of this mango avocado cucumber salad.

Click here to make the recipe. 

Cucumber Lemon Sorbet

Cool down this summer with this refreshing, tart, and invigorating raw vegan cucumber lemon sorbet. It only has three ingredients!

Click here to make the recipe. 

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Are you ready to indulge in the velvety decadence of this unique, raw vegan blueberry avocado pudding? It’s a treat that’s as nutrient-dense as it is delicious. Crafted with one ripe avocado, refreshing blueberries, and a tablespoon of chia seeds, this breakfast, which doubles as a healthy dessert, will defy your expectations by offering a creamy, luxurious texture without the addition of unnecessary sugars, preservatives, or dairy. Think of this pudding more like a berry-laden, velvety cake, just with a healthier twist and more personality.

Bite into this delicate pudding and you’ll discover an array of health benefits. Blueberries exhibit potent antioxidant activity, meaning they work to fight free radicals, which staves off oxidative stress. Keeping your cells healthy also benefits immune function, and the vitamin C in blueberries contributes to collagen production, which enhances the overall appearance of the skin. Avocados provide heart-healthy, monounsaturated fats, which support healthy cholesterol levels and brain health. Meanwhile, chia seeds add a fibrous punch that aids digestion and keeps you feeling full longer, so you will be less likely to reach for snacks between meals. Instead, this pudding just satisfies your sweet tooth and nourishes the body from the inside out.

Best of all, this pudding is a no-cook, raw vegan masterpiece, so all of those precious nutrients are preserved in their natural state. Whether you’re looking for a guilt-free dessert or a filling breakfast, this blueberry avocado pudding proves that healthy eating can be both delicious and tempting.

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When the sun is shining and you need a filling smoothie to cool you off keep you satiated until your next meal, this is the recipe you need. This smoothie has a variety of spices and seeds, which is why it offers a variety of nutrients. It delivers a hefty dose of fiber, omega-3 fatty acids, protein, complex carbohydrates, and anti-inflammatory properties. And while the seeds and banana are the ingredients that fill you up, it is turmeric that provides the following benefits:

• Improves digestion and helps prevent gas and bloating
• Helps improve skin conditions such as eczema and psoriasis
• Helps lower cholesterol and reduce the risk of stomach ulcers
• Helps prevent certain types of cancer, including skin, prostate, breast, and colon, and may reduce side effects of chemotherapy
• Aids in weight management and fat metabolism
• Exhibits natural antiseptic and anti-inflammatory properties
• Slows the progression of MS and may reduce the risk of cognitive decline

The hemp hearts give this smoothie a slightly nutty flavor profile, which is complemented by the sweetness of the banana. For added sweetness, we included raw agave nectar, and made the smoothie creamy with homemade almond milk. It is truly a smoothie you’ll want to keep in your regular rotation. Easy to make and even easier to drink, we know that you’ll love this!

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The mighty pineapple is more than a drink garnish or beach snack. It is as nutritious as it is delicious and tropical, delivering a hefty dose of vitamins and minerals in every bite. Pineapple provides lots of vitamin C, vitamin B1, potassium, manganese, and an array of other compounds that may offer protection from disease formation. In fact, pineapple has been used as a remedy for everything from allergies to indigestion.

What Is Pineapple?

Besides the health perks, pineapple is relatively easy to find, inexpensive, and very versatile. Researchers refer to pineapple as the most economically significant plant in the Bromeliaceae plant family. Most of the fruit’s healing powers come from bromelain, a protein-digesting enzyme, specifically a protease enzyme. Most of the bromelain is found in the core, with lesser amounts existing in the more edible fruit. 

For many years, pineapple has had a place in many homeopathic remedies. The reason for this is because its compounds work to break down proteins into smaller amino acids and peptides in the body. In fact, studies have found that pineapple acts as an anti-swelling and anti-inflammatory agent. It is also a great source of bioflavonoids, tannins, and phytochemicals, which work to fight oxidative stress. 

High In Fiber

Studies show that consuming foods that are rich in fiber can help lower your risk of chronic diseases, including colorectal cancer. Fiber also helps you feel full by regulating your blood glucose levels. The high fiber content and nutritional value means that you will feel full without consuming a lot of calories. Does that make pineapple a weight loss food? Not entirely, but it can help promote regular bowel movements and reduce bloating. 

Works To Protect Against Cardiovascular Disease

According to several studies, pure pineapple juice exhibits cardioprotective properties. Researchers attribute this ability to the high vitamin C and potassium content. High potassium intake is associated with lower risk of high blood pressure, stroke, and cardiovascular disease. Potassium also helps to protect against muscle loss, reduce the formation of kidney stones, and preserve bone mineral density. A randomized, single-blind, controlled study in Iraq observed 52 obese adults with type 2 diabetes. They were treated for over eight weeks, with the intervention group receiving 500-milligram bromelain capsules twice daily, in addition to their regular metformin regimen. The controlled group only received metformin. After eight weeks, the bromelain group showed significant reduces in body max index and improvements in insulin resistance. 

Offers Nutrients For Mental Health

A study from 2020 found that consuming fruits and vegetables with a lot of nutrients may be crucial in preventing depressive disorders. Complex carbohydrates and antioxidants found in pineapple may help reduce symptoms of depression and anxiety. Tryptophan, an amino acid, in pineapple has demonstrated an ability to boost your mood and increase feelings of happiness. Consuming enough tryptophan, in addition to the other nutrients in pineapple, may benefit your neurological system by encouraging the production of hormones that boost your mood.

Reduces Inflammation

Pure pineapple juice may help those suffering from arthritis and joint pain. Once again, the enzyme bromelain is the reason! It exhibits strong anti-inflammatory and analgesic properties. It is also beneficial for treating sports injuries, including sprains. Essentially, bromelain works to block metabolites that cause swelling. It also helps to decrease active swelling by activating a chemical in the blood that breaks down fibrin, which ultimately reduces swelling. One study on patients with sinusitis found that bromelain increased recovery time significantly faster than standard therapy. 

Aids Digestion

Yet again, you can thank bromelain for this! Pineapple works to break down protein into peptides and amino acids. In addition to benefitting overall digestion, pineapple may help ease the symptoms of acid reflux and ulcerative colitis. That suggests that bromelain can modulate inflammatory signaling in the colon tissue, potentially reducing inflammation associated with ulcerative colitis. Bromelain also seems to help prevent autoimmune responses that result from common food allergies. Several studies indicate that eating pineapple may help people who have celiac disease, an allergy to gluten, due to the presence of bromelain. 

Rich In Vitamin C

Although pineapple doesn’t have a lot of calories, it does boast a lot of vitamin C. Not only does vitamin C work to encourage the formation of collagen, but it also supports immune function and minimizes cold and flu symptoms. Several studies suggest that children and adults who consume fruits and vegetables with high vitamin C content may experience protection against infections, both viral and bacterial. Vitamin C is water-soluble that helps maintain the health of the body’s connective tissues. It also acts as an antioxidant, working to fight free radicals and synthesize collagen.

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