It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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Enjoy a fresh and healthy entree that is as filling as it is flavorful and vibrant. This raw vegan zoodle dish combines the creaminess of avocado with the crunch of zucchini. Don’t think of this as just another meal; rather, consider it an experience that nourishes your body while also having incredible flavor. Spice up your raw vegan dinner routine by taking a break from salads and go the extra few steps to land yourself in the right place.

If you have been missing pasta during your cleansing experience, this is your chance to twirl your fork around a healthier, less carb-centric version. It is also less calorically dense than a traditional bowl of pasta. The luxurious avocado pesto perfectly coats the zoodles, and even though it feels heavy, it is actually quite light. Unlike other pesto recipes, this one contains a lot of healthy fats because of the avocado. Healthy fats also come from the walnuts, which we used in place of pine nuts, which can be quite costly. During times of high-priced food, we want to help you keep costs low while trying to eat as healthy as possible.

When it comes to making zoodles, we recommend that you spiralize them and then add them to a strainer. Lightly season them with sea salt to help draw out excess moisture and allow them to sit for 10 minutes. Once you do that, pat the zoodles dry with some paper towels. They are now ready for you to toss in the pesto sauce. You do not have to go that extra mile, but it does yield crunchier zoodles that are not as full of water.

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A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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Longevity is a term that can refer to lifespan, or lifespan and health-span. The internet has no shortage of articles supplying you with tips and tricks that tell you how to increase your longevity. Truly, why not? Most people want to live longer, especially if there is a possibility to harness the vitality of younger years at an older age. Longevity also comes with a happiness bonus, as feeling and looking younger tends to make people a lot happier. 

A 2025 McKinsey report found that up to 60% of people regard healthy aging as a top priority. Many supplements claim to promote longevity or reverse aging, but that isn’t always the case. Many health experts are divided on what really works to promote longevity. Some experts believe that some supplements are more context-dependent, or depend on a person’s specific needs. Although the consensus for the perfect longevity supplement is not yet determined, health experts believe the following supplements may offer some help. 

Omega-3s

The research on omega-3s for longevity is limited, but some clinical trials suggest that they may slow biological aging (the age of cells) by up to four months. That is especially true when you take omega-3 supplements in conjunction with vitamin D and regular exercise. Omega-3s offer anti-inflammatory properties and support cardiovascular health. Most people do not get enough omega-3s in their diet, so supplementing may help meet daily requirements. Health experts note that although fish oil benefits healthy aging, it does not slow aging or offer longevity benefits. 

Vitamin D

Research confirms that low vitamin D levels can increase the risk of age-related illnesses, such as dementia, Alzheimer’s disease, cancer, and Parkinson’s disease. Daily supplementation with about 2,000 I.U. of vitamin D may help slow the way cells age. Considering nearly 40% of Americans are vitamin D deficient, a daily supplement may help longevity and overall health. At this time, the data and research is still emerging on whether or not vitamin D is beneficial for its longevity benefits. 

Magnesium

Low magnesium levels are more common in old age and may increase inflammation and free radical damage as a result. Both inflammation and an overabundance of free radicals are associated with age-related illness and the general aging process. Taking a magnesium supplement may help you maintain optimal magnesium levels, which can contribute to healthy aging. Some animal studies indicate that magnesium can improve longevity, but that research does not exist in humans yet. A magnesium supplement may benefit longevity because it is relatively low risk with positive data supporting its usage. 

Protein Supplements

Muscle loss is a natural part of the aging process, and that can affect physical function. It may also increase the risk of hospitalization (as a result of falling) and lead to loss of independence. Studies suggest that combining a protein supplement with an active lifestyle can help older adults build and retain muscle mass. Adding protein to your meal, especially plant protein, has been linked to a greater chance of healthy aging. People consume far less protein than they need to maintain or gain muscle mass. Although sarcopenia (age-related loss of muscle mass) is slow, silent, and it begins earlier than you think. 

Some longevity supplements are overhyped, especially resveratrol, ashwagandha, berberine, and NAD. Those supplements may help other aspects of your health, but there is little to no evidence that they improve mechanisms involved with aging and longevity.

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There is something about freshly squeezed lemonade that epitomizes summer. Perhaps your mom made big batches of lemonade for you as a child, or maybe you made some yourself to sell to the neighborhood for 25 cents per cup. With inflation, that 25-cent cup could cost three dollars today! Let’s disregard the price of lemonade for a second and get back to what matters: delicious flavors, because that is what we aim to achieve with this refreshing kiwi lemonade.

We feel that people underutilize kiwis, reserving them for occasional fruit salads or smoothies. Kiwi is a vitamin C super fruit, with one kiwi delivering more this nutrient than two oranges. Vitamin C encourages collagen production, helps the body absorb iron, and aids immune function. Because kiwi contains vitamins C and E, it is a great source of antioxidants, which aim to fight free radicals. Eating antioxidant-rich foods like kiwi can help reduce the risk of certain illnesses. It also happens to be a great source of potassium, with one kiwi delivering 215 milligrams of potassium. Getting enough potassium in your diet can help lower the risk of cardiovascular conditions, type 2 diabetes, osteoporosis, and kidney stones.

Although kiwi has natural sugars, it can be tart, especially when you combine it with freshly squeezed lemon juice. That is why we included raw agave nectar, but if you like your lemonade more tart then you can start with less agave and add more as you taste. Remember that you can always add more, but you cannot take it out. Add less agave to start if you are worried about the kiwi lemonade being too sweet.

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The body needs vitamin D, along with calcium, to build bones and keep them healthy. If the body does not have enough vitamin D, it cannot effectively absorb calcium. Vitamin D is not reserved for the formation of healthy bones; rather, it is involved with immune and muscle function and it helps keep brain cells healthy. 

That brings us to new research, which found that people with higher vitamin D levels in middle age may have a lower risk of developing dementia. For the study, researchers measured vitamin D blood levels in about 800 adults with an average age of 39 at the beginning of the study. Nearly 16 years later when they were in their 50s, participants had PET scans of their brains to measure the accumulation of tau and beta-amyloid proteins, both of which are tied to increased dementia risk. 

Researchers found that adults with higher vitamin D levels at the beginning of the study had lower levels of tau protein on brain scans taken at middle age. Vitamin D may play an integral role in preventing or slowing down changes in diseases like Alzheimer’s or dementia. It may also have anti-inflammatory effects in the brain, enhancing antioxidant activity and reducing the  amount of abnormal tau protein. 

Higher Vitamin D Levels Associated With Less Tau Buildup

The participants in the study had an average vitamin D blood level of 38 nanogram per milliliter (ng/ml). Measurements below 30 ng/ml were considered low, and nearly one-third of participants fell into this group. Those with high vitamin D levels had less tau buildup in their 50s, including areas of the brain where that protein tends to accumulate first in people who develop dementia. 

Researchers noted that the connection between high vitamin D levels and reduced tau buildup remained steadfast throughout the study. That was even when researchers accounted for several factors that could impact that association, including sex, age, and the exact amount of time from the start of the study to the end. However, the study did not find a link between midlife vitamin D levels and later amyloid buildup. Researchers stated that that is possible because tau buildup begins earlier in the progression of dementia, whereas amyloid tends to build up later in life. 

The Study Had Some Limitations

It’s important to note that the study was not a controlled experiment designed to prove whether or how specific vitamin D levels could directly prevent or slow the progression of dementia. For example, one of the study’s limitations was that the participants were predominantly white. That means the results the researchers found may not apply to people from other racial or ethnic groups. 

Another drawback is that researchers observed vitamin D levels at a single point in time. That makes it near impossible to determine how any changes in vitamin D levels over the years could impact future dementia risk. Even still, the study suggests that vitamin D levels may be a potential risk factor for dementia that people can control. 

What the study results suggest is that low levels of vitamin D in midlife may be a modifiable target to reduce dementia later in life. The results do not prove that vitamin D causes or prevents dementia, though. More studies will be necessary before vitamin D checks are recommended in the community.

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When you have a lot of rosemary on hand, you cannot simply make roasted chicken and potatoes for every meal. You can add rosemary to stocks, soups, or infuse it into oil, but eventually, you will tire of the herb’s flavor. Too much of a good thing is real…or is it? When you no longer want to enjoy rosemary in culinary applications, use it to make nourishing products for your skin and hair. 

Why Should You Use A Facial Toner?

Facial toner works to remove traces of grime, dirt, and impurities that remain in your pores after you wash your face. Adding a toner to your daily skin care routine can have a positive impact on the overall appearance and tightness of your pores. Turning back the hands of time? Although it isn’t the anti-aging secret of the century, facial toner does help to restore the skin’s pH balance, creating a smoother appearance and tone. 

Everyone can benefit from using facial toner, but people with oily or acne-prone skin benefit a great deal. The reason for this is because toner goes the extra mile to clean the gunk out of those pores. If you have acne-prone skin, though, consider a toner that contains salicylic acid. People with oily skin may benefit from toners that help to balance oil production. Continue reading to learn more about the ingredients in this homemade toner and how they benefit your skin. 

Apple Cider Vinegar

Apple cider vinegar is a common ingredient in many DIY face washes, acne spot cleansers, and toners. At this time, there isn’t sufficient research or scientific evidence to support the use of apple cider vinegar for facial skin care. That said, there are many anecdotal reports that suggest it works wonders for the skin. Apple cider vinegar works to remove excess oil, dirt, and other debris from pores. When incorporated into a toner or cleanser, apple cider vinegar can aid your skin-cleansing efforts. Because it is an astringent, apple cider vinegar lends itself to toners, creating more even skin tone and tighter pores. 

Rosemary

Rosemary, specifically rosemary oil, acts as a refreshing astringent that helps to balance skin tone. Topical application of this oil can help decongest oily skin types and acne-prone skin, while simultaneously maintaining the skin’s balance. The antimicrobial properties of rosemary help to invigorate the skin and increase circulation to the skin’s surface, contributing to a more youthful glow. Rosemary works to hydrate the skin and control oil production, while also providing antibacterial properties that help to keep breakouts at bay. Additionally, the use of rosemary oil on the skin has been associated with less flaking and dryness. It is a common ingredient in skin care products because it encourages healthier skin tissues. 

Homemade Facial Toner With Rosemary

Ingredients:

• 2 cups water
• 2 sprigs of fresh rosemary
• 3 tablespoons apple cider vinegar

Instructions:

• Combine the water and rosemary in a small saucepan and bring to a boil. Reduce the heat to medium-low and allow it to simmer until the liquid has reduced by half. 
• Remove the saucepan from the heat and allow the liquid to cool before straining it through a fine mesh strainer and into a glass jar. 
• Pour in the apple cider vinegar and mix well to combine. 
• When ready to use, shake well to combine, dip a cotton ball or pad in the mixture, and gently pat your face with it to apply. 
• Leave for a minute or so and then follow with your favorite moisturizer.

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Dishes made with sweet potatoes tend to enhance their inherent sweetness using maple syrup, agave, or other spices. That is not the case for this recipe. We are going in the complete opposite direction and presenting you with a lovely, spiced soup. Because sweet potatoes are, well, sweet, they lend themselves to aromatic, Moroccan spices, such as coriander, cumin, cinnamon, caraway, turmeric, and paprika. So a spiced soup like this one is what we made!

Sweet potatoes are rich in fiber, making them filling options for people who do not eat meat. They are also rich sources of beta-carotene, which converts to vitamin A in the body. Sweet potatoes also contain good amounts of vitamin C, potassium, B-vitamins, and several minerals. They are not, however, rich in protein, which is why we included chickpeas in this recipe. Not only are chickpeas rich in protein, but they also contain a lot of fiber, vitamins, and minerals. Due to their neutral flavor, chickpeas take on a variety of flavors and don’t impose their own mild flavor on anything.

If you want to cook this soup, your spice cabinet needs to be ready. Make sure to clearly check the ingredient list because, like most Moroccan recipes, this one contains a long list of spices. They all come together to create incredible depth of flavor, and the burst of lemon that you add at the very end livens up everything. Garnish with fresh parsley, sea salt and pepper, and even some crispy chickpeas if you want to go the extra mile.

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A lot of people struggle with energy crashes, cravings, or mood swings between meals. You can attribute all of that to food and beverage choices that you make during the day. These choices cause blood sugar to fluctuate more than you realize, but the good news is that you can implement certain snacking strategies to make a difference in your day. 

Choosing the right snacks can help slow glucose absorption, reduce insulin spikes, and keep energy steady throughout the day. Research indicates that foods that are rich in fiber, healthy fats, and protein digest more slowly, leading to more stable blood sugar levels. Not to mention, you can avoid overeating when you eat foods rich in those nutrients, as they encourage satiety. Instead of fearing snacks, just find the healthiest ones to eat. 

Build Balanced Snacks

Nutrient density is key when choosing the best snacks to balance blood sugar levels. High-protein foods (yogurt, nuts, and seeds) work to increase satiety hormones, including peptide YY and GLP-1. Fiber-rich foods (chia seeds, berries, and vegetables) help reduce glucose-spikes because fiber slows stomach emptying and makes you feel full. Healthy fats, such as those in avocados, nuts, and seeds, boost satiety. Together, protein, fiber, and healthy fats can help prevent rapid blood sugar spikes, maintain slower digestion, and keep glucose levels steady. 

Avoid Refined Carbs And Added Sugars

This can be very difficult to do because traditional snack foods tend to contain these ingredients. Highly processed snacks (chips, cookies, and sugary bars) cause rapid glucose spikes followed by crashes. Steer clear of refined carbs, added sugars, and ultra-processed snack foods and prioritize the following:

• Whole Foods (fruits, vegetables, nuts, seeds, legumes, whole grains)
• Complex carbohydrates
• Minimal added sugar
• Pair Carbs Strategically

If you eat carbs, such as fruit or crackers, make sure to combine them with protein or healthy fats. That will curb their effects and slow their absorption. Consider eating apple slices with almond butter, for example. 

Choose Low Glycemic Foods

Glycemic index ranks carbohydrate-containing foods from 0-100. The rating is based on how quickly the foods raise blood sugar. Foods with a high glycemic index cause fast blood sugar spikes, whereas low glycemic foods produce gradual increases that support steady energy. Examples of low glycemic foods include:

• Non-starchy vegetables
• Berries
• Nuts and seeds
• Legumes

Snack With Intention

Snack like you mean it, people! That’s not the intention of this point; rather, it is to explain that snacks should be eaten to prevent excessive hunger. You want to support energy between meals and not replace balanced meals. 

Blood Sugar Friendly Snacks

Below, you will find a list of snacks that help support stable blood sugar levels. Happy snacking!

• Celery sticks with nut butter: The celery provides crunch and volume, while the nut butter offers healthy fats and protein. 
• Edamame: Edamame is a type of soybean that delivers plant-based protein, fiber, and complex carbs, making it a great snack for sustained energy. 
• Greek yogurt with berries: Berries are low glycemic fruits that are naturally rich in fiber, antioxidants, and vitamin C. Yogurt provides probiotics and protein for sustained energy. 
• Apples with peanut or almond butter: A wonderful pairing that delivers fiber from the apple and healthy fats and protein from the nut butter. This snack helps slow how quickly the body absorbs sugar. 
• Hummus with non-starchy vegetables: Hummus provides plant protein and fiber, while non-starchy vegetables like bell peppers and cucumbers offer additional fiber, vitamins, and minerals. 
• Nuts and seeds: A small portion (a handful) of nuts and seeds supplies healthy fats and protein, making them a stabilizing snack for steady blood sugar levels. 
• Roasted chickpeas: Make them in the oven or the air fryer! Roasted chickpeas are the perfect crunchy snack that’s rich in fiber, some protein, and a little bit of fat. 
• Smoothie: You can build a healthy smoothie with fruits, vegetables, nut butters, and even plant-based protein power. A smoothie is rich in vitamins, minerals, fiber, protein, and healthy fats, provided you include nuts or nut butters.

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