Do you feel a little regret or shame about wolfing down way too much food or drink at the holiday weekend party? Perhaps you devoured three hot dogs and an entire bag of chips while sipping on some cold ones by the pool. Whatever your indulgence was, there is no need to beat yourself up about the past. What happened, happened, and now it’s time to look toward a healthier future. 

A food binge happens when you eat past the point of satisfaction. In fact, binge eating can cause a person to eat large amounts of food, so much so, that they feel discomfort. It’s common for binge eaters to eat when they are not hungry, especially after they’ve already finished a filling meal. It’s possible to feel guilty, sick even, while scarfing down unnecessary calories, but it isn’t the end of the world. You can put the holiday binge eating behind you and get back on track. Continue reading to learn how you can recover after the holiday binge.

Start By Hydrating

If you drank a lot of alcohol and ate a lot of unhealthy food, the body is most likely dehydrated, especially if you did not drink water while binge eating. That’s why you should start the next day by drinking a lot of water to rehydrate the body. High-salt, high-sugar, and high-fat foods, as well as alcohol, can easily pull water from the body. Aim to consume half your body weight in ounces of water the following day. Not only does water help keep the body operational, but it also aids digestion, which is something you need after eating excessively. 

Stay Off The Scale

If you go on a food binge, even if it is just for a day, it is very possible that you’ll see a higher-than-usual number on the scale the next day. Do not go looking for information that doesn’t benefit you. When you go back to your normal eating routine, your weight will adjust accordingly. Give your body a few days to reset and remember that weight is not the only measurement of health. If you feel strong, sleep well, and have a little pep in your step, these are indicators that you are on the right track.

Do Not Purge

Do not do the unthinkable and take forcible action to undo a food binge. Don’t make yourself vomit, don’t use laxatives, and don’t exercise like crazy to balance out your caloric intake from the previous day. Those are not healthy solutions; in fact, they are common behaviors of eating disorders that can cause serious damage to the body. Some complications that stem from this binging and purging cycle include:

• Acid reflux
• Low blood pressure
• Arrhythmia, heart failure, and other heart issues
• Severe dehydration and constipation
• Osteoporosis and tooth problems
• Stopped menstrual cycles
• Gastrointestinal problems

Get Moving

Again, do not go run a marathon after a day of binge eating. You can help get all that junk out of your system if you get moving. Exercising is a natural way to promote bowel movements because the physical activity increases gut motility. That helps push out all of the extra junk, calories, fat, and sugars you ate during your binge. Additionally, movement triggers the brain to release serotonin and dopamine, two feel-good hormones that help boost your mood and overall mental health. Go for a walk, hop on an exercise bike, or head out for a swim to put your body in motion. You can even tackle some chores, such as vacuuming or mowing the lawn!

Try Mindful Eating

Mindful eating requires you to use all of your emotional and physical senses to experience and enjoy the foods you choose to eat. It is the opposite of mindless eating, or distracted eating, which commonly leads to overeating. Whenever you feel tempted by food and drink, acknowledge how you feel at that moment. Before you polish off a bag of chips and go for a second cheeseburger, consider whether you are really hungry or not. Are you going to get food just because it’s there and you are bored? If you are actually hungry, eat slowly because it takes about 15 minutes for the brain to register that the stomach is full.

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This is potentially the quickest and easiest jam you’re ever going to make. You don’t have to simmer fruit and sugar for a while until it thickens into a sugary, jammy spread. You also don’t need added sugars or pectin to yield the consistency that is common in most jams. Another reason you don’t need pectin is because dried fruit only contains 22% water, so there is no need for a thickener. This raw apricot jam has incredible depth of flavor and made entirely from dried fruit, a touch of maple syrup, and a pinch of sea salt.

Since dried fruit contains less water than fresh fruit, you want to rehydrate it prior to making the jam. By rehydrating the dried fruit, you make it softer and easier to blend. Just soak in a bowl of warm water for a few hours and be sure to discard the soaking water. The reason we decided to use dried apricots is because they, much like figs, cherries, and plums, are juicier dried fruits. Just make sure that you purchase dried apricots that are free of sulfites, added sugars, and preservatives. Those dried apricots tend to be brown in color, so your jam may not be the most picturesque orange hue you’re dreaming of, but it is chemical-free and healthier.

Just like fresh fruit jam, dried fruit jam is very versatile. Use it instead of jelly on a classic PB&J sandwich, spread it on crepes, or use it as a topping for your yogurt bowl. It should be noted that all of those suggestions are acceptable to enjoy if you are not cleansing. Should you want to enjoy this while cleansing, you can use it as a topping for banana or cashew pudding, chia pudding, or on raw vegan ice cream.

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Like many holidays in the United States, the Fourth of July focuses on food. One could argue that food is the main attraction, besides the fireworks of course. For the most part, the food is unhealthy. Attending a Fourth of July barbecue is like going to a place that is designed to make you feel sluggish and bloated. Healthy habits take a backseat when you are faced with the incredible spread of sodium, unhealthy fats, and sugar. 

If you take a small amount of time to plan and make mindful choices, you can enjoy a flavorful and nutritious Fourth of July celebration. Continue reading to learn about six tips to help you eat healthy at that festive holiday barbecue/cookout.

Opt For Lean Proteins

It’s not uncommon to see hot dogs and burgers sizzling on the grill at a Fourth of July celebration. These meats tend to be high in saturated fats, which do not support heart health. If you can, opt for leaner protein options, such as boneless, skinless chicken breasts, wild caught fish, or turkey. Marinate your leaner proteins with herbs, spices, and a touch of citrus before grilling to enhance the flavor without adding excess calories. 

Be Mindful Of Condiments

Why do people love ketchup so much? Well, it contains tons of sugar and added flavors that make it highly addictive. Condiments are notoriously rich in unhealthy fats, hydrogenated oils, preservatives, added sugars, and excess sodium. Try not to drown your food in ketchup and mayonnaise-based sauces. Instead, create lighter options with Greek yogurt or olive oil-based dressings. Homemade salsas and marinades are also great condiment alternatives. 

Plan Ahead And Try To Be Mindful

Before you attend the Fourth of July hoorah, or any holiday shindig for that matter take a moment to plan your eating strategy. The plan should also include what you will eat prior to arriving at the party. Begin your day with a fruit and vegetable smoothie or chia pudding. If possible, enjoy a big salad for lunch, but make sure it has a lot of filling ingredients, such as avocados. The last thing you want to do is eat light all day and show up to the party with a ravenous hunger. When you are mindful of your hunger levels, you can make better, healthier choices and prevent overeating. Take time to focus on flavors and enjoy textures of the food at the party. 

Load Up On Fruits And Vegetables

Worried about having a fruit or vegetable option if you are attending a party? Bring a fruit or vegetable dish, or both! Bringing a dish such as this ensures that you’ll have something healthy to enjoy. The goal should be to make fruits and vegetables the stars of your plate. In fact, two-thirds of your plate should consist of fruits and vegetables. Consider serving a fruit platter, vegetable tray with hummus, or a nutritious and colorful salad with a homemade dressing.

Stay Hydrated

It is very easy to forget about hydration at a Fourth of July event. The music is playing, the vibes are great, the company is impeccable, and the food keeps you coming back for more. Add the summer heat to the equation and you have a recipe for dehydration, especially if you are drinking alcohol. Keep in mind that in addition to drinking water, you can eat water-rich fruits and vegetables to aid hydration efforts. Watermelon, cucumber, cantaloupe, apples, and other options are rich in water. Drink your water, but eat it, too! Should you decide to consume alcohol, do so in moderation and make sure that you drink water between each alcoholic beverage you enjoy. 

Portion Control

With a wide variety of food options available to you in a buffet-like setting, it can be difficult not to overindulge. Depending on who you talk to, overindulging is the name of the game! Let’s try to break free from that way of thinking this year, though. Fill your plate with a balanced mix of lean proteins, vegetables, and whole grains. Additionally, avoid going back for seconds and listen to your body’s hunger cues to prevent overeating.

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Heat stroke is a condition that occurs when the body overheats, typically as a result of prolonged exposure to high temperatures. During the summer, it is very common to experience heat stroke or heat exhaustion. If you experience a heat stroke, it is very important to seek emergency treatment as it can be a life-threatening situation. When you don’t treat heat stroke immediately, you can damage muscles, heart, kidneys, and the brain. 

The scary part about heat stroke is that you don’t always know that you are in danger of it until it’s too late. What happens is that you end up in a state of confusion or deliriousness because nerve damage takes place. If you want to keep yourself out of harm’s way this summer, you have to take steps to ensure that you are hydrated and cool. There are things you can do and things you can avoid to reduce the risk of heat-related illness. 

Heat Stroke vs. Heat Exhaustion

Heat stroke happens when the body’s ability to regulate core temperature fails, so you overheat as a result. It is the most serious phase of heat-related illness. Heat exhaustion, on the other hand, is the phase just before you experience heat stroke. You start to feel the signs of heat illness, including muscle weakness and fatigue. How does the body get to these stages, though? Well, the body regulates core temperature to maintain a constant of 98.6 degrees Fahrenheit, even in the hottest and coldest climates. When the mechanisms that regulate core temperature break down, heat exhaustion and heat stroke can occur. If you want to prevent this from happening and avoid heat exhaustion this summer, make sure to keep the following tips in mind. 

Avoid Direct Sunlight

Avoid heat-related illness by limiting your exposure to direct sunlight, especially during the hottest parts of the day. The sun tends to be at its hottest during midday, so make sure to find shade or remain inside during those times. If you are outside, take additional measures to protect the skin by applying sunblock with an SPF of 30 or higher. 

Drink Water

When you are in the sun, it is natural to sweat because that is the body’s way of regulating core temperature. The body loses water and other minerals via sweat, though, meaning that you need to replenish that water by drinking lots of it. If you enjoy electrolyte powders, you can incorporate them into your hydration efforts as well; just don’t go for sugary electrolyte beverages. Always keep a full water bottle handy if you venture outside during the summer, and make sure to refill throughout the day. Additionally, consume more liquids if you do any sort of physical activity outside. 

Eat Hydrating Foods

In addition to drinking a lot of water, enhance your hydration efforts by eating water-rich foods. Various fruits and vegetables have high water content and contain electrolytes that can replenish the ones you lose via sweat. When you are able to maintain your fluid balance in the body, you can help keep blood pressure stable and aid with nerve signaling. Some great hydrating fruits and vegetables include carrots, watermelon, berries, cucumbers, bell peppers, tomatoes, grapefruits, kiwis, pineapples, oranges, broccoli, honeydew, cantaloupe, and grapes. 

Check Your Medications

Believe it or not, certain medications increase your risk of heat stroke. They either interfere with your salt and water balance or affect how the body reacts to heat. Medications that increase the risk of heat exhaustion include antibiotics, laxatives, diuretics, antidepressants, antihistamines, blood pressure or cholesterol meds, and antipsychotics. If you take any of those medications, talk to your doctor about an increased risk of heat stroke. 

Avoid Alcohol, Caffeine, And Sugary Drinks

When you go through the effort to drink a lot of water during hot weather, the last thing you want to do is sabotage your hydration. When you focus on sugary, sweetened drinks, or beverages that contain alcohol or caffeine, you work to dehydrate the body. All of these drinks increase the need to urinate, which depletes your water and electrolyte supply. Additionally, consuming too much alcohol or sugary drinks can increase inflammation, which worsens symptoms of heat exhaustion.

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The last thing you want to be after enjoying a full meal is hungry. You should feel content and satiated post-meal. What we mean by this is that you should not have a growling stomach or low energy levels that typically indicate that you need to eat. If you want to indulge in a little dessert after a meal, that is something completely different, as that refers to appetite. We are talking about hunger!

The hunger you experience between meals and snacks typically means that you are not eating enough of the right foods. What do these foods have that others don’t? Focus on foods that are naturally rich in fiber, protein, and healthy fats. Don’t know where to start or what to incorporate into your meals in order to stay full between meals? Continue reading to learn more about them. 

Potatoes

Potatoes have a high water content and lower energy density when compared to other carbs like pasta or rice. That means that you can eat a bigger portion to enjoy the same amount of carbs. Potatoes also contain resistant starch, which is a type of carb that helps slow the digestive process. Here’s a pro tip: cook and then chill your potatoes for several hours before eating to increase the resistant starch content.

Greek Yogurt

Offering a combination of protein and fat, plain Greek yogurt works to slow gastric emptying. Basically, that means that it slows the emptying of the stomach, which helps keep you fuller for longer. Additionally, yogurt helps maintain blood sugar levels, reducing your urge to snack between meals. Try to begin your day with a filling yogurt bowl that contains some chopped nuts, mixed berries, and just a drizzle of maple syrup or agave nectar. 

Avocado

Rich in monounsaturated fats and fiber, avocados are excellent foods to help you maintain feelings of fullness. The healthy fats work to slow digestion, while the fiber (about 13 grams in one avocado) helps keep blood sugar stable, which reduces the likelihood of sudden hunger or energy crashes. According to research, eating one whole avocado per day can help improve cholesterol levels, reduce the risk of heart disease, and help you make healthier food choices throughout the day. 

Quinoa

Although technically a seed, quinoa is typically associated with grains. The reason for this is because its nutritional properties are more similar to grains than seeds. No matter how you categorize quinoa, one thing remains: it is an excellent source of protein. In fact, quinoa provides all essential amino acids, making it a complete protein source. Additionally, quinoa is high in fiber, which helps increase feelings of fullness and reduces your desire to eat unnecessarily. 

Legumes

Beans, peas, lentils, and peanuts (yes, they are technically legumes, not nuts) exhibit impressive nutritional profiles. Notoriously, legumes are great sources of fiber and plant-based protein, yet they have low energy density. That means that you feel quite full after eating a serving of legumes. An older article reviewed nine randomized trials that examined post-meal fullness from pulses, which belong to the legume family. The results indicated that participants were 31% more full from eating pulses compared with eating meals without pulses that contained the same amount of calories. 

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There are many people who love to indulge in cold, sweet treats, especially during the warmer months. There are many variations of “nice cream,” which is what people call healthier ice cream typically made with bananas as the base. When blended, frozen bananas create a smooth and creamy base, so there is no need for churning this raw vegan creation. Using bananas also means that you do not have to add sweeteners, such as agave nectar or pure maple syrup. Plus, the cherries in this recipe provide natural sugars in addition to a subtly tart flavor.

If you are one of those people that likes kitchen toys, consider investing in a cherry pitter. It is exactly what it sounds like: a tool that pits cherries and leaves you with the whole fruit. No need to cut around the pits or bite the cherries in order to remove the pits with your teeth. It’s truly an incredible creation and there is no better time to use it than during the summer when cherries are in season. The cherry pitter also makes freezing whole cherries that much easier.

Now, there are two ways to enjoy this ice cream. You can blend the ingredients together in a food processor and enjoy it immediately after blending into a smooth consistency. It is more like soft serve in that state. If you prefer scoops of ice cream, spoon the blended mixture into a freezer-safe container and place in the freezer for two to three hours. Remove from the freezer and then scoop the ice cream with an ice cream scooper. Just don’t leave the ice cream in the freezer for longer than two to three hours, or else it becomes a little too hard to enjoy.

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Do you ever want to grab all of the gummy, colorful snacks that are marketed for children and eat them for yourself? Well, we cannot blame you, but you also do not need all of those artificial dyes, preservatives, and other processed ingredients. What if we told you that you could make similar fruit roll-ups to the ones you enjoyed as a child? In fact, you can make healthier versions of those without the added sugars, preservatives, and artificial ingredients!

How To Make Fruit Leather

Maybe you have some extra produce that you need to use up, or perhaps you need a healthy snack to satisfy your sweet tooth. Are you a parent that just wants your kids to enjoy healthy snacks? If any of those things apply to you, fruit leather is the answer. It is very easy to make and you can get creative with the flavors. Although a dehydrator is preferable to make fruit leather, you can also use your oven on the lowest setting. Just keep in mind that most ovens do not go as low as 115 degrees F, which is the temp at which dehydration is acceptable for raw vegans. Anything above that temperature renders the recipe cooked and no longer raw vegan. 

Let’s Get Down To The Basics

The only ingredients that you need to make your own fruit leather are ripe fruit and potentially fruit juice. Let’s go over the steps that you’ll need to take:

• Prep your fruit: Make sure that you wash your fruit, even the ones that you are going to peel. Peel any fruit with a skin and pit anything that has a central seed. Core any fruit with a large core and boil down anything that is very hard; your blender will do the rest of the work.
• Sweeteners: There is no need for added sweeteners for most fruit leather recipes. If you feel that the fruit is too tart on its own, you can add some pure maple syrup or raw agave nectar. Add one tablespoon at a time to the blender and taste until it is to your liking. Naturally sweeter fruits like apples and bananas can also be used to sweeten fruit leather. 
• Gather your tools: You will need a blender, parchment paper or silicone sheets, baking trays (for the oven method), dehydrator sheets for dehydrating, and scissors or a pizza cutter to cut the finished product into strips. 
• Preservation: You want the fruit leather to last, especially if you make a large batch. You can roll the fruit leather up and store in an airtight container in the fridge for up to two months. Store in the freezer for even longer by rolling the fruit leather in the parchment paper and keep in a sealed freezer bag. 

Success Tips

If you want your fruit leather to remain a lighter color that is similar to the color of the fruit, you can add fresh lemon juice while blending your fruit. This is a great step if you want to use lighter-colored fruit leathers that contain mango, guava, pineapple, peaches, or apples. Thicken your fruit mixture by adding banana or thin it out by adding a little water or fresh fruit juice. If using harder fruits, such as apples, consider boiling them first before adding them to the blender with your other ingredients. 

After you blend your mixture, spread the mixture on the baking sheet or dehydrator tray until it is about 1/8-1/4-inch thick. If you can see parchment paper through the puree, it is too thin. A good rule of thumb is to spread from the inside to the outside of the tray. The outside will cook quicker than the inside, so that spreading method will help you achieve an even layer. Ideally, use the back of a silicone spatula or spoon to achieve this thin, flat layer. 

When Is It Ready? 

The fruit leather is ready when it isn’t sticky and doesn’t indent when you press on it. It should not have the original shine it did when you put it in the oven or dehydrator. Once the fruit leather is fully dehydrated, it is very easy to peel off the parchment paper and you can easily cut it into strips, especially if parchment paper is underneath. Before you store the fruit leather, make sure it is completely dry to prevent condensation from accumulating in the container. Continue reading for a couple fruit leather recipes. 

Apple Cinnamon Fruit Leather

Get your snack on…raw vegan style! With these apple cinnamon fruit leather strips, you get the flavor and nutrition that you don’t get from packaged fruit leathers. Embrace the great combination of apples, cinnamon, and pears!

Click here to make the recipe. 

Mango Fruit Roll-Ups

Looking for a healthy snack to pack in your or your child’s lunch? This is super easy, healthy, affordable, and did we mention easy? Try it today!

Click here to make the recipe.

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There are many foods, both unhealthy and healthy, that can easily spike blood sugar levels. If you have type 2 diabetes, then you probably know those foods pretty well, as counting carbohydrates can help you control blood sugar levels. The number of carbs in a certain food, however, is not the only determining factor that affects blood sugar. 

All carb-rich foods convert into sugar in the body, but a food’s fiber, fat, and protein all influence that food’s impact on blood sugar levels. All of those nutrients play a role in a food’s glycemic index (GI), which is a ranking of how drastically it can raise blood sugar levels compared with pure glucose. Pasta and sports drinks, for example, rank high on the list of high-GI foods. Lettuce, dark chocolate, peanuts, and other foods have a lower GI rating. Below, you’ll learn about six foods that tend to spike blood sugar levels, in addition to better ways to approach them to regulate blood sugar.

Fast Food

The common thought is that hamburgers and French fries are calorically dense and rich in unhealthy fats. That is true, but these foods are also rich in sugar and refined carbs, both of which can raise blood sugar levels. Many popular fast food chains sell burgers that contain as much sugar as a candy bar! A cheeseburger from a fast food place may contain seven grams (g) of sugar and 32 g of carbs, compared to a two-ounce Snickers bar, which contains 29 g of sugar and 35 g of carbs. Unfortunately, there is no recommendation for approaching fast food places in a healthy way. We recommend that you avoid these establishments at all costs.

Dried Fruit

Fruit can spike blood sugar levels if you consume a lot of it, but you don’t have to completely eliminate it from your diet. Many fruits offer fiber, beneficial vitamins and minerals, and antioxidants that help protect cells. When you do consume fruit, make sure that you only enjoy a single serving, as opposed to an entire bowl of fruit salad. Choose whole fresh fruits because they are not processed and don’t contain added sugars. Plus, you have the added nutrients that may help you manage type 2 diabetes. 

Dried fruit tends to have a lot of sugar and processed ingredients. That is especially true for the varieties in trail mixes and such. A whole apricot, for example, contains a little over three g of sugar, while half of a dried apricot has nearly two g. If you want to enjoy dried fruit, choose the varieties that are free of preservatives and added sugars. 

Starchy Vegetables

In large amounts, starchy vegetables like corn, potatoes, and peas can have a greater amount of carbs than non-starchy vegetables, such as broccoli, cauliflower, and cabbage. Don’t eliminate starchy vegetables from your diet; rather, eat them in moderation. Starchy vegetables still provide beneficial nutrients and are usually higher in fiber than non-starchy vegetables. Pair your starchy vegetables with foods that contain healthy fats, fiber, and lean protein. In doing so, you will dramatically reduce the likelihood of a big blood sugar spike. 

Sugar-Sweetened Drinks

We get it: soda and other sugar-sweetened drinks are delicious. It is very difficult to control your blood sugar if you drink those beverages, though. Ignore the heavy amounts of sugar in soda, sweetened juices, or teas for a second. These beverages do not contain any fiber, protein, or healthy fats. They also do nothing to fill you up and they may even increase the risk of dehydration on sunny days. The only thing they may be beneficial for is if someone needs to quickly raise blood sugar when experiencing acute hypoglycemia. Instead of drinking sugary sodas, opt for soda water, which is sugar-free and still provides carbonation. You can also add fresh fruit to water to naturally flavor the water and increase the healthy benefits. 

Some Non-Dairy Milks

Some people decide to consume non-dairy milks to reduce their consumption of dairy products. In an effort to be healthier, people who drink more non-dairy milks may raise their blood sugar levels. These milks are not low-GI foods, with oat milk being the highest in sugar. Rice milk is the second highest in sugar, exhibiting a GI of 86. If you want to drink a non-dairy milk, opt for unsweetened versions. Unsweetened soy milk, for example, contains 0.5 g of sugar and 3.5 g of protein per serving.

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Vegan Brazilian limeade is the refreshing, dairy-free twist on the traditional Brazilian classic “Limonada.” Unlike traditional limeade that is only made with lime juice, sweetener, and water, Limonada is a vibrant drink that utilizes the entire lime fruit (even the peel), sugar, and condensed milk. In this recipe, we leave the granulated sugar and condensed milk behind and use incredibly creamy coconut milk, which creates a delightful balance of sweet and tropical flavors. It is the perfect vegan drink for warm weather. Sip it at a backyard BBQ or with a friend by the pool!

To prepare this vegan take on Brazilian limeade, you will need two limes. Make sure to clean them well because you will be using the entire fruit. If you do not feel comfortable using the peel, you can remove it. Blending the limes with coconut milk adds a smooth, slightly sweet, and nutty undertone to the drink. For the sweetener, we listed pure maple syrup, but you can use agave syrup if you prefer that flavor. You can also start with less sweetener, taste, and add more until you find the right balance. There should be a little zesty flare, though, so don’t let the sweetness overpower the limes.

This beverage not only offers a unique flavor profile but also provides nutritional benefits. Coconut milk is rich in healthy fats, vitamins, and minerals, making the drink both delicious and nourishing. Whether you serve this drink at tropical-themed parties, summer barbecues, or simply as a cooling refreshment for you and you alone, this vegan Brazilian limeade is a flavorful drink that captures the essence of summer.

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Do you regularly cycle through different skin care products in search of the fountain of youth? Perhaps you have your skin care routine dialed in, but you notice that it isn’t yielding the results you want. Instead of spending more and more money on miracle skin care solutions, registered dietitians suggest that you pay more attention to the foods you eat. Your grocery list may be the secret to clearer skin. 

Many people are under the impression that a 10-step skin care routine is necessary to achieve great skin. This is primarily due to skin care ads and beauty influencers. What these ads don’t tell you is that eliminating certain foods from your diet can do your skin a great deal of good. Your skin is resilient, provided you feed it the goods it needs and craves. Instead of complicating your skin care routine, simplify it and diversify your diet. Rotate the foods you eat, not the products you use. 

Many nutritionists state that there is a connection between gut health and the appearance of your skin. In order to improve your gut health to clear up your skin, consider the following eating habits. You may notice how your skin looks and feels, but more so how you feel in your own skin. The great news is that these are not restrictive eating tips!

Keep Your Blood Sugar In Check

You don’t have to track your blood sugar to understand if your skin is trying to tell you that something is awry. For example, some people with recurring acne or eczema can experience flare ups if they eat foods that spike their blood sugar. That is primarily because big blood sugar spikes promote inflammation. Inflammatory skin conditions, such as rosacea, acne, or eczema, do not respond positively to sugar. 

That doesn’t mean you have to eliminate carbs and sugar completely from your diet. Don’t demonize them; rather, balance your carb intake with protein to curb a blood sugar spike. Add some Greek yogurt to your oats, for example. Pairing 20 grams of protein with a serving of starch can make a big difference, both for your skin and energy levels.  

Count Your Plants

No, not the amount of plants that are growing in your garden. According to research, one of the best ways to support a healthy gut microbiome is to diversify your plant intake. According to the American Gut Project, stool samples from healthy individuals indicated that they had a very rich gut microbiome in common. Most of these individuals were eating at least 30 different plants per week. 

That is drastically different from the typical American diet, which usually lacks fiber and a variety of plant-based foods. Most people only consume 14 to 16 grams of fiber per day, and the minimum is 25 grams for women and 38 grams for men. Research confirms that 95% of American adults and children fail to meet their daily fiber needs. To meet your fiber needs, aim to consume five different fruits and vegetables per day, every single day of the week. And while you’re at it, do your best to enjoy fruits and vegetables that are all colors of the rainbow to get your share of different antioxidants. 

Eat More…Especially Protein

Although there is an obesity epidemic in the United States, it is very common to under-eat, especially protein. Most people overeat carbs, sugar, caffeine, and unhealthy fats and do not eat a sufficient amount of protein, and that can negatively affect the skin. The skin requires more protein than you think, particularly if you want to enhance your skin barrier or repeat any wounds. Doubling your protein intake at meals can have a large impact on your skin, energy levels, and even your sleep. Just make sure to consume lean protein, such as wild caught fish, cage-free boneless skinless chicken, and turkey. There are also plant-based protein options to enjoy, such as legumes, nuts, seeds, and whole grains.

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