According to a 2023 report from the Centers for Disease Control and Prevention (CDC), nearly 90% of Americans don’t eat enough fruits and vegetables. To avoid being a statistic, you buy fruits and vegetables and plan to eat them, but something happens: they go bad before you get the chance to use them. You throw out your produce and don’t even bother to compost because it’s too upsetting to throw money down the drain. 

One report found that about 25% of American families throw away one quarter of the food and beverages they buy. Fruits and vegetables comprise 22% of that, while processed produce (canned fruits and vegetables) contribute another 8% of waste to landfills. We don’t say all this to make you feel guilty; rather, we want to help you make the right changes to keep your produce fresh for longer. 

The primary reason people throw their produce away is because they lack the proper storage knowledge. If you do not store your fruits and vegetables properly, they can spoil easily. Do those greenish-yellow bananas you buy turn brown quickly? Do your herbs turn slimy and brown? What about those cucumbers or apples? If you want to stop throwing your fruits and vegetables away, learn from the following tips. 

Limp, Slimy Lettuce

Big heads of lettuce in the grocery store inspire large bowls of salad and optimal health, as they should. The problem is that storing your lettuce improperly can cause those crispy leaves to become soggy, slimy, and limp. Moisture in the fridge causes most fruits and vegetables to lose their crisp texture and go bad. One way to counteract this is to line your fridge’s vegetable drawer with paper towels or terry-cloth towels. In doing so, the towels absorb excess moisture and keep produce, like your lettuce, crispier for a lot longer. The same rule applies for those bagged salads or tubs of greens!

Sprouting Potatoes

If you are tempted to buy the 10-pound bag of potatoes to save some money, make sure that you store them properly if you aren’t going to use them right away. Potatoes start to sprout more quickly if you keep a large bag on hand. To keep your spuds from sprouting, store them in a cool, dry place with as little moisture and sunlight as possible. Some people have had great success keeping potatoes fresh by throwing an apple in with the potatoes, but some experts warn against this. The reason not to do that is because apples emit ethylene, which can encourage sprouting. 

Mushy, Brown Bananas 

Like apples, bananas emit ethylene gas to ripen themselves. Some people swear that wrapping the top of a banana bunch with plastic wrap delays the ripening process, but that doesn’t solve the issue. Ethylene is produced throughout the banana, not just the stem. The best way to store bananas is to hang them on a hook, so that they get plenty of air circulation. Additionally, don’t store them near apples because the ethylene from apples will cause bananas to ripen more quickly. 

Slimy Mushrooms

Mushrooms are great vegetables that can make their way into myriad dishes, unless they become slimy and unappetizing. To avoid a slimy, mushy mess, make sure that you do not store mushrooms in plastic bags. Plastic traps moisture, which causes mildew and mushy mushrooms. Keep mushrooms in a paper bag so that they can breathe and moisture can escape. If you don’t have paper bags, keep mushrooms fresh by keeping them in their original packaging, but poke holes in the plastic to allow ventilation.

Rubbery Celery

Celery can become tasteless if you allow it to go from crispy to rubbery. You can, however, lengthen its time in the fridge if you store it properly. Experts encourage you to separate, wash, and dry the stalks before wrapping them in aluminum foil. That keeps most of the air and moisture in, while still allowing the ethylene gas to escape. If you store celery in a plastic bag, the moisture stays in the bag, which can accelerate the ripening process and turn your celery rubbery. 

Moldy Berries

Berries can be quite pricey, especially if they are not in season. To ensure that you don’t waste your berry money, protect them by giving them a bath in water for 10 seconds. What about soaking them in a vinegar bath? Well, that can leave a vinegar residue and cause your berries to taste unappetizing. Hot water can inhibit mold growth, according to research. The last step is to make sure that your berries are completely dry before storing them in the fridge. The hot water bath and proper drying before fridge storage can help extend their ripeness.

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Carrots are one of the most beneficial and easily accessible root vegetables in existence. They are in just about every grocery store and come in a variety of colors, although you most commonly see them in their orange form. Speaking of this orange color, it indicates the presence of beta-carotene, which converts to vitamin A in the body and serves as a powerful antioxidant. Is a creamy vegan carrot soup incredibly tasty? Absolutely, but it is also a nutritious meal option that helps you absorb the vegetable’s numerous health benefits.

When the weather is cold, nothing beats slurping up a tasty soup. Unlike other creamy or meat-heavy soups, this soup contains ingredients that all work to enhance immune function. Whether you feel a cold coming on or are trying to get over a sore throat, this soup is the perfect choice. Carrots contain phytonutrients that enhance the body’s defense mechanisms, making it more resilient against infections. The high vitamin C content in carrots also stimulates the production of white blood cells, enhancing overall immune response.

The great thing about this soup, besides the health benefits, is that it is easy to whip up. It doesn’t make a whole lot of soup, but there will be enough for two people to have large bowls. You can also serve three to four people smaller bowls to accompany their main courses. Some people like to include more non-dairy milk in their soup recipes for maximum creaminess, but the potatoes help create a luxuriously creamy consistency that you’re guaranteed to love.

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Soups can comforting and nourishing, especially when vegetables are the stars of the show. Some soups, especially canned varieties, are incredibly unhealthy because they contain unhealthy fats, excess carbs, and too much sodium or sugar. After a day or weekend of unhealthy eating, the last thing you want is a warm bowl of soup that makes you feel fat and bloated. That’s why we created this recipe! It contains a ton of nutrient-dense vegetables and it is low in calories.

Many of the vegetables in this soup contain anti-inflammatory properties, which work to reduce pain and inflammation. Detox soups, such as this recipe, are very easy on the digestive system. As a clarification, a detox soup is not some boring cabbage soup diet from the 1980s; rather, it is a tasty bowl of nutritious ingredients and flavors. The ingredients are often rich in fiber, which helps move food through the digestive tract to regulate bowel movements. The vitamins and minerals also work to provide valuable antioxidants, which help fight free radicals and oxidative stress in the body.

Other than chopping the vegetables, this soup is very easy to make, but it does take a little time. You begin with a classic mirepoix, which is the combination of onions, carrots, and celery. Only you take it up a notch with this soup by including sweet potatoes. Once those ingredients are soft, you can add the tomatoes, beans, broth, and continue seasoning with sea salt and pepper. The seasoning process happens throughout, so be sure to taste and add a little more sea salt and pepper (if necessary) as you go. Happy detoxing with this soup after some heavy holiday eating.

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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Food, just like certain medications or beauty products, requires proper storage. Most people think they know how to put away groceries, but a little refresher never hurt anyone. Whether you know it or not, you are probably storing a few foods improperly. We aren’t here to judge; rather, we just want to help you prevent food illness, save money, and avoid food waste. If the cost of food continues to rise, you should know how to keep it fresh for as long as possible. 

When you come home from a grocery haul, you should know what to put in your pantry, refrigerator, or freezer. Knowing what goes where can help ensure that your hard-earned money doesn’t go to waste. Not to mention, proper food storage is a great way to keep you and your family safe from food-related illness. 

Eating spoiled food can make you sick, so storing it properly can actually help you be a healthier person. When you store food incorrectly, harmful bacteria, such as E. coli and salmonella, can multiply and lead to food poisoning. Storing food properly, though, can inhibit the growth of these pathogens. Below, you’ll learn how to store common food items properly and see if you were storing them wrong all along. 

Onions

Do you know what an onion cellar is? It is a space that helps extend the lifespan of these essential allium vegetables. Most homes do not have an onion cellar, so what’s the next best way to store them? Keep onions away from direct sunlight and heat sources (like a stovetop). Consider storing onions in a cool, dark cabinet away from the stove because proper storage can extend lifespan to 60 days. Don’t store onions near other foods that are sensitive to ethylene gas, because onions emit that and it will accelerate the ripening process of other foods. 

Nuts

Health experts encourage people to eat nuts and seeds because they contain heart-healthy fats, minerals, and protein. They may help lower cholesterol and improve brain health, making them a great snack option if you are on the go. Nuts are not shelf-stable for long periods because they contain unsaturated oils, meaning they can go rancid if you don’t eat them within a couple months. Don’t stash nuts in your pantry, like most people do. Instead, store a small amount out for eating and freeze the rest until you are ready to enjoy. That is especially important for walnuts!

Coffee Beans

Similar to other types of beans, coffee beans contain fats or oils, which can go rancid at high temperatures. That is why coffee connoisseurs advise people to store their beans in the freezer for optimal freshness. Most people don’t do that, though. It is very common to store coffee beans in a jar on the kitchen counter or in the pantry. For the coffee beans that you do store in a dark, cool, airtight container, you can keep it in the cabinet. Store the rest in the freezer and fill the jar up when needed. 

Bananas

People like to buy bananas at varying stages of ripeness. No matter how you buy them, you probably store them on your countertop and just watch as they ripen quicker than you want them to. Bananas are at the top of the food waste list, according to supermarket researchers in Sweden. Researchers note that bananas produce ethylene gas, which accelerates the ripening process. If you want your bananas to last a little longer, your best bet is to refrigerate them, only when you see brown spots forming. If you want to preserve them for a lot longer, peel and freeze bananas because you can use them for smoothies. Whatever you do, don’t store bananas and apples next to each other because both fruits will ripen too quickly. 

Potatoes

If you keep your spuds in the refrigerator, you just made mistakes one, two, and three. Storing potatoes in the refrigerator can increase levels of acrylamide, a chemical that forms during high-temperature cooking and is possibly harmful to humans. For this reason, you should store potatoes in a paper bag in a pantry, cupboard, or similar cool, dry place. Although potatoes have similar storing condition requirements to onions, don’t store potatoes and onions together. The high moisture content of potatoes can increase humidity levels in the pantry, which can cause onions to leak, and nobody wants mushy onions.

Maple Syrup

A common pantry item and natural sweetener, maple syrup needs to be stored in the fridge after you open it. That may come as a surprise because most people store their maple syrup in the cupboard or pantry. Real, pure maple syrup is not the same as pancake syrup, which is essentially processed ingredients. Real maple syrup is a natural product and lacks the preservatives that pancake syrups have. For that reason, exposure to light and heat can cause real maple syrup to go bad.

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Crispy potato taquitos are undeniably delicious and they are surprisingly easy to make. Anybody can boil potatoes, mash them, and put them inside a tortilla, though. This recipe goes several steps beyond your average potato taquito by layering different flavors. You will taste everything from the liberally seasoned potatoes to the briny pickled onions and zesty salsa. You don’t have to make all of the toppings for the taquitos, but if you want to wake up the dish and have a flavorful party, you should make them.

Most people think of tacos or taquitos and immediately want to put meat, poultry or fish in them. Those are the “standard” proteins that come to mind, but a potato filling is not only budget-friendly and easy, but also surprisingly delicious. In order to enhance the recipe, it is integral that you season your potatoes once you mash them. Speaking of mashing potatoes, your potato choice is completely up to you, but we recommend standard Russet potatoes. They easily absorb the flavor of the different spices, but so do red skin potatoes. Sweet potatoes or yams are also acceptable, but they’ll exhibit a sweeter flavor profile in your taquitos. That may be a nice balance to the subtle kick from the tomatillo salsa.

When it comes time to assemble and fry your taquitos, there are a few important rules to follow. The first rule is that you need to warm up the tortillas for about 20-30 seconds to prevent them from ripping when you roll up the mashed potatoes. The second rule is that need to sew each taquito shut with a toothpick. That will prevent the taquito from opening in the pan and spilling out into the oil. After you finish frying the taquitos you can top them with the pickled onions, salsa, and chipotle crema. We recommend that you make those toppings prior to making the taquitos, so that they are ready once you’re taquitos finish frying

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If you are like most people when it comes to health information, you refer to social media for guidance. Head on over to Instagram, Facebook, or TikTok and you’ll find a plethora of ways to kickstart new health routines. In fact, recent data from an online patient community reported that 11% of Americans in the survey referred to social media for their health information.

Can you find credible information on social media? Yes, you can, and some of that information may come from doctors and registered dietitians. For the most part, this isn’t the case, with a lot of information coming from influencers and random fitness people you see online. Maybe the information in their posts or videos works for them, but it may not work for you or for the vast majority. 

Diet information hits social media with a lot of steam. Perhaps someone did their own weight loss plan, gut cleanse, colon detox, liver cleanse, water fast, vegan diet, or went strictly keto. The mindset that what worked for someone will work for you is flawed and, quite frankly, dangerous. Quick fixes are attractive, but they aren’t always backed by science; therefore, they can do more damage than good. If the social media diets were peer reviewed and in scientific journals, that would be a different story. In reality, they are biased opinions that aren’t applicable and safe for everyone. That’s why we went ahead and debunked weight loss and nutrition myths so that you can have a healthier 2023. 

Myth #1: All Fat Is Bad

In the 1940s, studies found that high-fat diets increased levels of cholesterol, so experts warned against fat. The theory was that limiting your total fat intake would reduce the risk of heart disease. By the 1980s, health experts, media outlets, and the food industry reported that low-fat diets could benefit everyone, despite the lack of evidence to back this point up. Many people vilify fats, but the right fats can be very beneficial to overall health. Certain types of fats, including trans and saturated fats, increase the risk of heart disease and stroke. Healthy fats, including monounsaturated and polyunsaturated fats, can improve heart health, lower inflammation, and encourage cell function. Just because a food is “fat-free,” that doesn’t mean it’s healthy. 

Myth #2: Prescription Weight Loss Shots Are risk Free

Some celebrities have always been vocal about how they achieved weight loss, especially in regards to prescription anti-obesity medications. Unfortunately, these injectable shots were only studied in obese or diabetic patients. The data reveals that there are known adverse effects, predominantly gastrointestinal side effects. Scientists don’t know the long-term effects of recreational use of prescription shots to shed a few pounds. Once you quit these shots, weight gain can easily occur, especially if you didn’t change your eating or lifestyle habits. Medications that assist with weight loss do exist, but right now they are only for people with obesity or diabetes. 

Myth #3: You Need Caffeine For Energy

One could argue that caffeine is part of the fabric of society, with coffee shops on every other corner. Caffeine is a stimulant that makes the brain feel more alert, but it doesn’t necessarily give the body energy or nourishment. Researchers explain that caffeine doesn’t lead to the cellular production of adenosine triphosphate (ATP), an organic compound that gives the body energy. There are areas in the brain that make you sleepy and caffeine works to quiet those neuropathways, which is like putting a bandage on the problem. Additionally, consuming caffeine can lead to a dependence, causing you to rely on caffeine day after day. Depending on what time you drink caffeine, you may ruin your sleep. The solution for boosting energy levels is in the body, and you can unlock these energy-producing organelles via healthy diet, good sleep, and stress management. 

Myth #4: Calories In, Calories Out Determines Long-Term Weight Loss

If you consume more calories than you burn, the likelihood of you gaining weight is high. If you burn more calories than you consume, you’ll probably experience short-term weight loss. Yet still, people live by the calories in, calories out motto, focusing on calories rather than the quality of food. Research does not suggest that eating more will cause sustained weight gain that results in obesity. The types of foods you choose to eat influence long-term weight gain. For example, refined starchy snacks, energy bars, cereals, sweets, sodas, and baked goods lead to weight gain. They are harmful because the body quickly digests them and floods the bloodstream with glucose, fructose, and amino acids, which the liver converts to fat. That’s why dietitians want people to prioritize the quality of food versus the quantity. Eating healthy fats, lean protein, legumes, whole grains, fruits, vegetables, and nuts and seeds is the way to go!

Myth #5: White Potatoes Are Bad For You

A lot of people like to rank potatoes, and regular white, or Idaho, potatoes tend to end up at the bottom of the list. These potatoes are vilified in the nutritional community because they have a high glycemic index. They contain rapidly digestible carbohydrates that can spike blood sugar levels. White potatoes, however, have a long list of nutritional benefits. Potatoes are naturally rich in fiber, vitamin C, potassium, and other nutrients, especially when you consume them with the skin. Frying them in oil is the unhealthiest way to prepare them because they absorb the unhealthy fats from the oil. Healthier preparation methods include roasting, baking, air-frying, and boiling. 

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We live in a society that runs on sugar, caffeine, and carbohydrates. They help deliver quick bursts of energy, but ultimately lead you to crash within a couple hours. That means that you reach for the next sugary or caffeinated beverage or food item to get your next fix. What if you could avoid an afternoon caramel macchiato by eating one of many energizing foods? Well, as it turns out, you can. 

Use food to your advantage instead of subjecting yourself to the blood sugar roller coaster that results from unhealthy food and beverage intake. It is very easy to balance blood sugar, while simultaneously sustaining long-term energy. The best way to do that is by adding more superfoods to your diet. Because there are many foods that fall into the “sustained energy” category, we decided to narrow the list down to the following foods. Reach for these foods when you need to beat the afternoon slump! The following foods exhibit diverse nutritional profiles that help support a strong immune system and balanced blood sugar levels. 

Brussels Sprouts

Brussels sprouts in place of coffee? How on earth will this cruciferous vegetable energize you? Methylation is a biochemical process that happens about one billion times per second. This process controls everything from inflammatory and energy levels to neurotransmitter production. Studies confirmed that poor methylation is associated with fatigue. Methylation requires fuel in the form of key B-vitamins, which are abundant in cruciferous vegetables like Brussels sprouts. Add these veggies to your daily diet for more energized methylation pathways. 

Green Tea

Green tea is a caffeinated beverage, so it will naturally give you energy, right? Although green tea contains caffeine, there is more to this tea than meets the eyes. Green tea contains epigallocatechin gallate (EGCG), a powerful antioxidant that helps reduce inflammation. Antioxidants can also play a role in stress management and chronic fatigue. Unlike coffee, green tea contains L-theanine, which slows the absorption of caffeine in the brain, providing you with a steadier flow of energy without the uncomfortable jitters. 

Avocados

Most people think that they have to use carbs and sugar for fuel. As studies have observed, the keto diet forces the body to use fat as the primary fuel source for energy. When you eat sugar, you can easily experience a crash after a short-lived boost in energy. Alternatively, health fats are like adding a log to a fire in that it burns slowly, but for a long time. Avocados are excellent sources of healthy fats, fiber, and protein, all of which help you sustain energy levels throughout the day. 

Sweet Potatoes

As we previously mentioned, healthy fats are a great source of long-term energy. If you are the type of person that engages in more physical activity, you will likely need to consume more carbohydrates. But, Dherbs, didn’t you say that carbs caused blood sugar imbalance? Yes, but we were not referring to the complex, energizing carbs that exist in whole foods like sweet potatoes. The fiber in sweet potatoes slows the body’s absorption of their carbs, alleviating a blood sugar spike. Instead, you’re left with a slow release of sustainable energy.

Seeds

Pumpkin, chia, flax, hemp, sunflower, and other seeds are quick and easy snacks that provide protein, fiber, and healthy fats. The fatty acid and fiber content in most of these seeds will fill you up while simultaneously giving you a boost of energy without a blood sugar crash. You can easily incorporate seeds into smoothies and salads, or you can enjoy them out of hand as a snack. 

Lentils

These tasty legumes are naturally rich in complex carbs and fiber, with one cup of cooked lentils offering 15 grams of fiber and 36 grams of carbs. Nutritionists say that lentils are little energy powerhouses! The reason for this is because they replenish the body’s zinc, folate, manganese, and iron stores. These nutrients are necessary to break down other nutrients that aid with cellular energy production.

Oats

According to several studies, oats encourage serotonin production, helping manage stress, enhance learning, and improve memory function. The complex carbs in oats mean that they are a slow-burning source of energy. Now, make sure that you purchase rolled oats, steel cut oats, or old fashioned oats. If you eat sugary packets of oatmeal that are processed, sweetened, and flavored, you aren’t doing anything for your health. Load up your oats with berries, bananas, and a drizzle of maple syrup!

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