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

Skipping Breakfast

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

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

Not Planning Ahead

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

Being Sedentary

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

Drinking Coffee Before You Eat Anything

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

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

Eating Carbs Without Fat, Fiber, Or Protein

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

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

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It’s a fact that nearly five million people worldwide live with inflammatory bowel disease (IBD). Rates continue to rise fastest in countries where ultra-processed foods dominate the diet. They are convenient, shelf-stable, and engineered to please your palate and so much more. When real, whole foods seem unattainable because of the cost, ultra-processed foods usually win.

What Are Ultra-Processed Foods

Ultra-processed foods are shelf-stable food and drink products that have undergone extensive processing. More often than not, they contain a long list of ingredients, including preservatives, additives, flavorings, emulsifiers, and other substances. They are manufactured to be ready to eat, and some of their characteristics include:

• The production of ultra-processed foods involves industrial techniques, such as extrusion, molding, and pre-processing of certain ingredients. 
• Ultra-processed foods are convenient, designed for quick consumption, and are typically ready to eat (think instant noodles or packaged snacks).
• The ingredients in ultra-processed foods are not commonly used in home cooking, often containing preservatives, additives, flavoring agents, and so much more. 
• Unfortunately, they are low in nutrients, despite being energy-dense. Ultra-processed foods lack many of the essential nutrients compared to whole foods, and they contain unhealthy amounts of added sugars, fats, and sodium.

What Did The Research Look At?

A growing body of research suggests that ultra-processed foods may be altering the gut, especially in regards to Crohn’s disease. A new narrative review compiled more than a decade’s worth of research examining the relationship between ultra-processed foods and Crohn’s disease and ulcerative colitis. Rather than focusing on one study, researchers analyzed population data, dietary interventions, and mechanistic experiments to detect whether a consistent pattern emerged. 

Researchers found something that was both consistent and hard to ignore across large observational studies. People who ate more ultra-processed foods had a higher risk of developing Crohn’s disease. The link was much weaker for ulcerative colitis, which suggests that Crohn’s may be very sensitive to dietary exposures. The focus was less concerned with fat, calories, or carbs; rather, it was about the structure of the food itself. 

Why Do Ultra-Processed Foods Stress The Gut?

Ultra-processed foods are industrial formulations made from additives and refined ingredients designed to enhance texture, flavor, and shelf-life. Artificial sweeteners, thickening agents, emulsifiers, colorants, and more are commonly scrutinized ingredients in ultra-processed foods. According to mechanistic studies, some emulsifiers seem to thin the gut’s protective mucus layer. That ultimately makes it easier for bacteria to come in direct contact with intestinal tissues. Other types of bacteria can alter gut microbiome, which reduces the presence of beneficial microbes and increases the presence of inflammatory ones. 

There is no evidence that certain additives can increase intestinal permeability, or leaky gut. If that happens, bacterial fragments can cross into the bloodstream and activate immune responses. Over time, that low-grade immune activation can contribute to chronic inflammation common in Crohn’s disease. That does not happen overnight, but repeated exposure can slowly push the gut into a highly vulnerable state.

What is certain is that this research does not prove that ultra-processed foods cause Crohn’s disease. Most of the evidence is observational, but when population data aligns with biological mechanisms and clinical outcomes, the signal is hard to ignore. If you already have IBD, please understand that ultra-processed foods can worsen symptoms. Consider eliminating these foods from your diet to help induce remission, which has been proven in children.

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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Your heart beats over 100,000 times a day for you! But processed food, excess salt, sugar, stress, and no movement make its job harder than it should be. The good news? Your heart responds quickly when you support it. Leafy greens. Berries. Beans. Oats. Garlic. Beets. Real food. Daily movement. You don’t need perfection – you need consistency. Treat your heart right today, and it will take care of you for years to come.

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Fatty liver CAN be reversed naturally – especially in the early stages. And no, it doesn’t require extreme dieting or medications. Your liver is one of the most resilient organs in the body. When you remove what’s overwhelming it and give it the right support, it knows how to heal. What actually helps:

• Losing just 5-10% of body weight
• Cutting added sugars & refined carbs
• Eating more whole, plant-based foods
• Moving your body consistently (even walking counts)
• Supporting insulin balance
• Prioritizing sleep & stress management

Foods matters. Lifestyle matters. Consistency matters. This isn’t about quick fixes – it’s about giving your liver the environment it needs to recover and thrive. Your body wants to heal. Support it.

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When you think of breakfast, what comes to mind? Eggs, most likely, as they are some of the most common components on breakfast plates. Eggs provide potassium, protein, vitamins A, D, and B12, and choline, an essential nutrient for many metabolic processes. It’s common for people dealing with cholesterol issues to avoid them, as the yolk contains cholesterol. The research shows that the cholesterol in eggs does not seem to negatively affect healthy people, compared to other sources of cholesterol. 

Things take a turn for the worse when you start eating eggs with bacon, cheese, butter, bread, and hash browns. For some reason, that is the classic American breakfast, but it contains a lot of sodium and saturated fat, two things that increase the risk of heart disease. You can start your day with a lot of other breakfast foods that provide more fiber, protein, and antioxidants for cardiovascular health. 

Chia Pudding

Chia seeds contain a lot of soluble fiber, which creates a gel-like substance in the digestive tract. The seeds bloom in liquid to create a pudding that has a similar consistency to tapioca. Soluble fiber may help lower LDL (bad) cholesterol levels by reducing its absorption in the digestive tract. Chia seeds also provide a lot of omega-3 fatty acids, which encourage optimal heart and brain function. Studies show omega-3s may help control inflammation within the body. You can incorporate nuts, nut butter, spices like cinnamon, and fruits into chia pudding for a balanced breakfast. 

Almond Butter Overnight Oats

Just like chia pudding, you can prepare overnight oats at night and have your breakfast be ready to go in the morning. That helps you save a little time and eliminates the “what should I eat?” question from your morning routine. Oats are naturally rich in protein, fiber, unsaturated fats, and magnesium. Combining oats with almond butter creates a fiber-rich meal that supports cholesterol and blood sugar control. The fiber in oats has been proven to naturally lower cholesterol levels. The magnesium in almond butter helps support healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. 

Quinoa Breakfast Bowl

Quinoa for breakfast? Absolutely! It is not reserved for savory lunch or dinner options; rather, you can cook it with almond milk, cinnamon, vanilla extract, and pure maple syrup, or other options that you prefer. You cook the quinoa in the almond milk (or other liquid) with your ingredients of choice, creating a breakfast porridge of sorts. Quinoa is rich in fiber, protein, and antioxidants, and studies confirm that quinoa contains plant compounds that encourage optimal cholesterol levels. Plus, the fiber and polyphenol content may help fight oxidative stress that contributes to cardiovascular disease. 

Oatmeal With Flax Seeds And Blueberries

Let us first clarify that oatmeal from a packet that contains processed ingredients and lots of sugar is not a healthy breakfast. Oatmeal made with rolled or old-fashioned oats is what we are referring to. Oats are naturally rich in soluble fiber, particularly beta-glucan, which is a type of fiber that forms a gel in the digestive tract to reduce cholesterol absorption. Research suggests that regular beta-glucan intake can help lower LDL cholesterol levels. Adding blueberries to your oatmeal provides necessary plant compounds that may improve blood vessel function and encourage optimal brain health. Finally, flax seeds provide omega-3s and lignans, which are plant compounds linked to lower risk of cardiovascular disease. 

Peanut Butter And Cacao Smoothie

Cacao powder contains beneficial plant compounds called flavanols, which work to encourage healthy blood flow and protect blood vessels from oxidative stress. Peanut butter contains beneficial fats and fiber, two things associated with healthier cholesterol levels. Just make sure you purchase healthy, natural peanut butter that is free of unhealthy oils and added sugars. Peanuts or roasted peanuts should be the only ingredients. Anyways, add some banana, spinach, cacao powder, peanut butter, and unsweetened almond milk to your smoothie and you’ve got yourself a great breakfast.

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Although Christmas trees are no longer aglow and decorated in your house, you can still make use of fresh pine needles from wild pine trees. Incorporate these aromatic needles into your very own sugar scrub. You want to know the best part? Not only is it incredibly easy to make, but it also requires just three ingredients! No need for double boilers or infusion methods. Just whip up a batch of this stuff and your skin will thank you.

If winter has left your skin dry and scaly, a sugar scrub may be the best way to pamper your skin. Not only does a sugar scrub help exfoliate the skin, but it also provides it with moisture, due to the presence of coconut oil. As a quick note, if coconut oil does not agree with your skin, you can replace it with jojoba oil or sweet almond oil, as those are great carrier oils for all skin types. 

Why Use Pine Needles?

Pine needles happen to be one of the most widely used herbs in the world. For example, Traditional Chinese Medicine has used them for thousands of years, as they are an excellent source of vitamin C. They have been incorporated into various herbal remedies for stomachaches, inflammation, headaches, arthritis, and more. Regarding inflammation, pine needles are often used because of their antioxidant and flavonoid content. The flavonoids in pine needles act as powerful antioxidants that protect the body from free radical damage. They also help prevent blood clots, aid with cholesterol reduction, and fight off some cancer cells. 

The antioxidants in pine needles also exhibit antimicrobial effects, which work to fight redness or infections on the skin. Chinese medicine used pine needle oil to help keep wounds clean while they healed. Additionally, pine needles have an anti-inflammatory effect on the skin, which may help reduce redness or swelling. In fact, some research says that pine needle tea helps reduce arthritic symptoms by aiding inflammation reduction in the body. 

In addition to the antioxidant and anti-inflammatory properties, pine needles are also rich in vitamin K. While vitamin K is necessary for optimal bone health, it also helps the body produce collagen, which keeps the skin smooth and elastic. The presence of vitamin C in pine needles also provides an added boost for collagen production. Finally, pine needles are particularly rich in both vitamin A and B1, which are necessary for cell growth. 

A Quick Note Of Caution

If you have sensitive skin, or you are prone to eczema, use discretion when experimenting with new ingredients on the skin. Always do a patch test, which involves using a small amount of the product on an area that can stay undisturbed if you experience a breakout. Dry skin is one thing that can inflame eczema. The application of oil-based exfoliants, such as this sugar scrub, may help with long-term hydration. Make sure that you avoid washing right away, or else you will strip the skin of any oil that the skin has not yet absorbed. 

DIY Winter Pine Sugar Scrub

Ingredients:

• 1/2 cup white sugar
• 2.5 tablespoons coconut oil
• 1-2 tablespoons fresh pine needles, chopped

Instructions:

• Begin by pouring the sugar into a medium-sized mixing bowl. Make sure it is free of clumps. 
• Pour room temperature coconut oil into the sugar and mix until completely combined. 
• Add the chopped pine needles and continue to stir until fully incorporated. 
• Transfer the mixture to a glass jar and screw on the top, making sure to store in a cool, dark place. 
• When ready to use, massage about a teaspoon-sized amount and massage into the skin. Leave on for about 10 minutes before rinsing with warm water.

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There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.

What Is The Portfolio Diet?

Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects.  The diet is built around the following food categories:

• Viscous (soluble) fiber
• Plant-based protein
• Plant sterols
• Nuts

Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels. 

How To Follow The Diet

The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful. 

Core guidelines:

• Base most of your meals around plant-based foods
• Replace saturated fats with unsaturated fats
• Include multiple portfolio components daily
• Limit or avoid consumption of ultra-processed foods and refined sugars

Daily targets:

• Viscous fiber: 10 to 25 grams (g) per day
• Plant-based protein: several servings per day
• Plant sterols: 2 g per day
• Nuts: 1 to 2 ounces (oz) per day

Viscous (Soluble) Fiber Sources:

• Oats and oat bran
• Psyllium husk
• Eggplant
• Barley
• Rye
• Chickpeas
• Beans and lentils
• Okra
• Vegetables
• Whole grains
• Apples, berries, and citrus fruits

Plant-Based Protein Sources:

• Lentils
• Chickpeas
• Black beans and other beans
• Legumes
• Split peas
• Soy foods (tempeh, tofu, soybeans)

Plant Sterol-Rich Foods:

• Fortified yogurts
• Fortified juices
• Certain fortified spreads
• Fortified plant milks

Nuts:

• Almonds
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Nut butters
• Peanuts

Foods To Limit Or Avoid:

• Red and processed eats
• Fried foods
• Sugar-sweetened beverages (such as sodas and juices)
• Refined carbohydrates
• Butter, cream, and full-fat dairy
• Packaged snacks high in trans fats

Health Benefits Of The Portfolio Diet

The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%. 

It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.

Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.

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People drink lots of coffee, especially during the holiday season. What’s unfortunate is how much sugar people drink when they order holiday-themed beverages. You’re familiar with the classics: pumpkin spice lattes, sugar cookie lattes, peppermint mocha frappes, and other similar drinks. Coffee has its benefits, but not when you add all of those syrups, dairy products, and excess calories and sugars to it. If you are going to add a holiday-inspired creamer to your coffee, you should use this non-dairy peppermint mocha creamer.

The sad reality is that many store bought creamers, or the ones in coffee shops, contain a lot of ingredients you should avoid. Carrageenan, high fructose corn syrup, and hydrogenated oils are just some of those ingredients. Instead, you can easily make your own creamer with some simple ingredients. Plus, the coconut milk base provides lots of healthy fats that help keep you full between meals. Additionally, this creamer is not only dairy-free, but paleo-friendly as well. You cannot enjoy it while cleansing, but you can if you are not using one of our cleanses.

In order to get the signature peppermint flavor, we included peppermint extract. The creamer also contains maple syrup for sweetness, but you can use liquid stevia if you prefer a sugar-free creamer. Sweeten the peppermint mocha creamer to your liking and then go from there. You can also swap peppermint extract for almond, vanilla, or orange extract if you prefer. Just make sure that you enjoy it!

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