Not everyone is a fan of plain old chia pudding. Blending chia seeds and flax seeds together with a liquid and other ingredients creates a smoother texture that is decadent and delicious. As a bonus, you get a bigger nutrient bang for your buck. Plus, chia and flaxseed pudding is low in carbohydrates and works to reduce inflammation and regulate blood sugar levels. It is also 100% gluten-free, dairy-free, and only takes a few minutes to make. 

Separately, chia seeds and flax seeds offer protein, omega-3 fatty acids, fiber, and other vitamins and minerals. Enjoying them together in one pudding is like assembling all the Power Rangers come together to form the Mega Tigerzord. Thanks to the people who understood that reference. Together, chia seeds and flax seeds can keep you feeling full for hours, making it a great breakfast or pre- or post-workout snack. Continue reading to learn about the benefits of eating this combined pudding. 

Omega-3s

Omega-3s, or omega-3 fatty acids, are essential for controlling inflammatory markers in the body. According to research, Americans tend to be deficient in anti-inflammatory omega-3s. Instead, they have an excess of pro-inflammatory omega-6 fatty acids. Although the body can have a balanced ratio of omegas, the average American consumes 15 times more omega-6s than they do omega-3s. Excess levels of omega-6s in the body can contribute to chronic inflammation, which increases the risk for several degenerative diseases, such as heart disease, arthritis, IBD, and Alzheimer’s disease. Eating chia and flaxseed pudding can help boost your omega-3 intake, which may reduce overall inflammation.

Protein

Both chia seeds and flax seeds are great sources of protein. One tablespoon of chia seeds provides 2.5 grams of protein, while one tablespoon of flax seed provides 1.3 grams of protein. Protein works to stabilize blood sugars by slowing the rate at which carbohydrates are digested and absorbed into the bloodstream. Elevated blood sugar levels promote inflammation, which can cause damage to nerves and blood vessels. High blood sugar can also affect the gut microbiome, reducing levels of beneficial bacteria. That increases the risk of leaky gut, which can lead to systemic inflammation. Finally, protein can aid with appetite control and weight management by regulating hunger hormones.

Antioxidants

Every person can benefit from increasing their antioxidant intake. These nutrients have protective effects on cellular health and help protect against oxidative stress by fighting free radicals. Free radicals are natural byproducts of metabolism, but you can introduce more via habits like smoking, lack of physical activity, stress, elevated blood sugars, and poor diet. Chia seeds and flax seeds are rich in antioxidants that may help reduce inflammation, slow the aging process, and decrease the risk of chronic disease. Flax seeds offer chlorogenic acid, lignans, and p-coumaric acid, all of which exhibit anti-cancer and antioxidant effects. Chia seeds contain quercetin, chlorogenic acid, and caffeic acid, which exhibit the same anti-cancer and antioxidant properties. 

Fiber

Chia seeds and flax seeds contain soluble and insoluble fiber, both of which benefit the digestive system. Insoluble fiber accelerates the rate at which food passes through the digestive tract, so it helps to keep you regular. Soluble fiber works to lower blood glucose and cholesterol levels and helps aid with weight management. Soluble fiber swells up like a gel, similar to chia seeds in liquid, and it traps glucose, cholesterol, and other waste products. It then moves that waste through the digestive tract to eliminate it. Additionally, soluble fiber helps decrease levels of ghrelin, the hunger hormone, and increase levels of satiety. That makes chia and flax pudding a great option for filling you up, enhancing digestion, and managing weight. 

How To Make It

Ingredients:

• 2 cups unsweetened almond milk
• 2-4 tablespoons pure maple syrup
• 1/4 cup chia seeds
• 1/4 cup flax seeds (whole or ground)
• 2 teaspoons vanilla extract
• 1/4 cup cacao powder
• 1/4 teaspoon sea salt 

Instructions:

• Add all of the ingredients to a high-speed blender and blend until smooth and creamy. Stop blending and scrape down the sides as needed to ensure that you thoroughly blend all the ingredients. 
• Divide the blended mixture between two jars or storage containers and refrigerate for at least one hour. 
• Remove from the fridge and top with fresh fruit, nut butter, or desiccated coconut and enjoy.

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Time-restricted eating is an eating pattern that focuses more on meal timing than caloric intake. You may be more familiar with intermittent fasting, which is a form of time-restricted eating. A person following this eating pattern will eat within a specific time frame every day. More often than not, the eating window ranges from six to twelve hours a day. During the remaining hours of the day, zero-calorie beverages, such as water or sparkling water are permitted. Some people also drink plain black coffee or unsweetened tea. 

A lot of people use time-restricted eating to promote weight loss. Although it is effective for some people, this eating pattern doesn’t always help everyone lose weight. Recent studies found that people of different ages and levels of health experience different benefits from time-restricted eating. Some people may improve gut microbiome, while others may experience improved body composition or a reduction in diabetic symptoms. 

Can Time-Restricted Eating Support Sleep?

More recently, researchers found that time-restricted eating may promote better sleep and overall quality of life. Eating during a longer window, or regularly changing that window, has the opposite effect. Some people keep their feeding window at four to six hours per day, but that isn’t feasible for the average person. Experts note that sticking to an eight- to 12-hour feeding window is more ideal and easily attainable. 

How does time-restricted eating impact sleep? Researchers attribute this benefit to the way it supports the body’s circadian rhythm, or internal clock. When you eat, exercise, and expose the body to light at the same time every day, the body can get used to a routine. Once the body gets used to this routine, you can fall asleep more easily and wake up at the same time every day. Experts note that establishing delineated times when you eat and fast is necessary for healthy metabolism and good sleep, from a chronobiology perspective. 

A sample eating window could be between 10 a.m. and 8 p.m. Eating full meals during set times and reducing snacking, nibbling, or grazing, may also help you promote sleep. If you are a snacker and eat throughout the day, you may have difficulty sleeping or poor sleep quality. 

What Should You Eat During Your Feeding Window?

What do you put on your plate during your daily eating window? Limiting your eating time does not give you the go-ahead to eat whatever you want. You could very easily consume upwards of 3,000 calories in a 10- to 12-hour eating window. Sleep experts suggest that you steer clear of any foods that are high in trans or saturated fats and refined carbs. 

Existing data indicates that diets rich in carbohydrates contribute to drowsiness and fragmented sleep. This primarily has to do with the way the body metabolizes simple carbs. By avoiding foods that contain simple carbs or unhealthy fats, you may experience better sleep quality. A recent review found that a Mediterranean-inspired diet, which is rich in lean protein, fruits, vegetables, fiber, healthy fat, and anti-inflammatory properties, is associated with better sleep quality. 

Experts suggest enjoying most of your plant-heavy meals earlier in the day because delayed eating may disrupt the circadian rhythm. Stop eating at the same time every night, ideally three hours before bedtime, so that you can give your body lots of time to digest before sleep. The body responds positively to this type of routine and may help you experience an easier time falling asleep.

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What are functional mushrooms, and do they make the world go round? Although these mushrooms don’t influence the earth’s rotation or transport you to other dimensions, they do offer exceptional adaptogenic properties. It’s not secret that there is a fungi frenzy, which can make selecting mushrooms or mushroom blends quite confusing. Which mushrooms do what and how do you know which ones you need?

What Are Functional Mushrooms?

Functional mushrooms are edible mushrooms that exhibit adaptogenic properties, which extend beyond the nutritional benefits. Adaptogens are compounds that help support the way the nervous system responds to stress. Functional mushrooms help support the body’s stress response, but they don’t stop there. Different mushrooms exhibit different nutrients and phytonutrients, but all of them contain beta glucans. These complex carbohydrates exist in the cell walls of mushrooms. According to researchers, fungal beta glucans can help improve gut health, inflammatory response, immune function, heart health, and beyond. 

The quality of the mushroom, or mushroom supplement, is just as important as knowing which mushroom to choose. Some mushroom supplements, for example, may not even contain mushrooms! They use mycelium (roots) of the mushroom, but the real benefits come from the beta glucans and other compounds in the mushroom’s fruiting body (above ground parts). So if you’ve ever considered experimenting with functional mushrooms, consider the following information your guide to adaptogenic fungi. 

Turkey Tail Mushrooms

The name comes from the fact that these mushrooms look like fanned turkey tails. They almost seem like they are out of a fairy tale book, growing on fallen logs or branches. Of all the mushrooms, turkey tails are the most researched and may help support optimal inflammatory response, cell growth, respiratory health, and liver function. There’s no need to forage any further than turkey tails if you want to reap some immune-boosting properties. 

Lion’s Mane Mushrooms

Your hair will not resemble that of a majestic male lion if you eat lion’s mane mushrooms. These functional fungi do offer majestic health properties, though. According to numerous studies, lion’s mane has positive effects on cognition and nerve growth. Other studies reveal that it may help improve overall brain and neurological health, so if you want to stay mentally sharp and focused, these fungi are your friends. 

Chaga Mushrooms

Chaga mushrooms differ from other mushrooms in that their benefits are concentrated in the mycelial mass, not the fruiting body. Chagas exhibit high antioxidant activity and support immune function and overall health. When it comes to purchasing chaga mushrooms or chaga supplements, make sure that they are chosen responsibly. You want wild-crafted mushrooms that are organic, if possible.

Cordyceps

Best known for their ability to support healthy stamina and physical energy, cordyceps have a long history of use. In Traditional Chinese Medicine (TCM), cordyceps were used to support kidney and lung function. Their energy-boosting properties make them highly sought after by people, especially athletes, who want to maintain peak physical performance. You may also find that chagas help support healthy stress levels. 

Maitake Mushrooms

Historically, maitake mushrooms were used as currency in Japan. If that doesn’t say something about their value, we don’t know what does. Maitake mushrooms work to support immune function and promote cellular health, especially when combined with other mushrooms. That is why you typically find maitake and chaga mushrooms in the same mushroom blend. Sometimes, you will even see them combined with immune-supporting agents like ginger or elderberry, both of which improve the taste of the powder supplement.

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If you have type 2 diabetes, monitoring what you drink is just as important as what you eat. A single drink can affect your blood sugar more than you realize. For example, think of the sugar content in a can of cola or sweetened juice. Drinks with carbohydrates (sugar) affect blood sugar more than zero-carb, zero-sugar drinks. Ultimately, any liquid with carbohydrates will digest faster than something you have to chew. 

Having type 2 diabetes doesn’t mean that you have to avoid every single beverage. Taking sugary drinks, such as regular soda, sweet tea, and some juices, off the table and replacing them for low-sugar or sugar-free options is much better. That isn’t to say that you should replace those drinks with diet beverages, as those contain copious amounts of aspartame and other unhealthy artificial sweeteners that lead to other health complications. 

If you enjoy bottled drinks, how do you stay hydrated if you have to avoid so many beverages? Most people have an aversion to water, despite the fact that it is the most important liquid to consume. It keeps you alive and helps your body function optimally. Besides water, consider the following drinking dos and don’ts if you have diabetes. 

Don’t Drink Sugar-Sweetened Sodas Or Teas

They are very tempting to drink, but they wreck your body in so many ways. According to one study, middle-aged adults who drank more than three sugar-sweetened beverages per day had a 46% higher risk of developing prediabetes than people who did not drink those beverages. An earlier study found that people who consumed just two sugar-sweetened sodas or juices per week increased their risk of developing type 2 diabetes. That was even truer if they gained more than six pounds over a five-year period. Get in the habit of consuming water or unsweetened teas because a typical 12-ounce can of soda contains about 38.5 grams of sugar.

Drink Unsweetened Coffee And Tea (In Small Amounts)

Diabetics can enjoy tea or coffee (hot or iced) in moderation. It’s best to enjoy them unsweetened, although you may use monk fruit sweetener or stevia to aid the flavor. Just don’t go overboard with these natural low-calorie sweeteners. If you add milk, cream, or creamer to your coffee or tea, make sure to look at the ingredient label. Coffee creamers are very dangerous, especially because some people use more creamer than coffee! Adding organic cream isn’t the worst thing for you, but sugary hazelnut, vanilla, or caramel creamers won’t do you any good. If you want to drink iced tea, consider adding some freshly squeezed lemon juice to add more depth of flavor. Green tea, in particular, may help lower the risk of type 2 diabetes, according to research. 

Don’t Drink Energy Drinks

Energy drinks, or other canned caffeinated beverages, typically contain an ungodly amount of sugar, which is where most of the energy comes from. All of that sugar, in addition to the caffeine, can disturb your heart rhythm, increase heart rate, and lead to high blood pressure. One 8.4-ounce Red Bull energy drink contains more than 26 grams of sugar and 75 milligrams of caffeine. Even the sugar-free version has the same amount of caffeine. Don’t rely on liquid energy to keep you going! Fight that fatigue in other ways, for example, by getting quality sleep every night or engaging in regular exercise. And if you need a little energy boost, consider healthy options like unsweetened tea or coffee. 

Drink Plain Water

We shouldn’t have to tell you to drink plain water, but so many people add powders or liquid flavors to water these days. Some people just don’t like the taste of water! Water is neutral, so it doesn’t raise or lower your blood sugar. Drinking water helps you stay hydrated and helps dilute your blood, which helps to regulate blood sugar levels. If you want to add a little more flavor and pizzazz to your water, consider adding fresh fruit and herbs to make detox waters. 

Don’t Drink Sports Drinks

A lot of people drink nuclear-colored sports drinks on the regular because they think they are healthy. That is 100% false, unless the person is a super endurance athlete and burns calories quicker than they can consume them. A eight-ounce serving of Powerade, for example, nets about 19 grams of carbs, which doesn’t account for the entire bottle. Dietitians only recommend these sports drinks to endurance athletes, who go through strenuous workouts and need the salt and nutrient replenishment. Water will keep you hydrated if you engage in moderate-intensity exercise, and it won’t spike your blood sugar either. 

Drink Tomato Juice Instead Of Sugary Fruit Juice

Do you enjoy drinking juice? Well, it’s best to avoid sugary fruit juices if you have diabetes and opt for smaller portions of vegetable juices instead. 100% tomato juice that doesn’t contain added salt or sugar can provide impressive health benefits. If you drink 1.5 cups of pure tomato juice daily for a month, you may reduce inflammatory markers. Tomato juice has about 10 grams of carbs per cup, so just keep that in mind. It’s better to eat whole fruits and vegetables because it takes quite a lot of them to make fresh juice. Eating a whole tomato per day may reduce blood pressure and lower the risk of heart disease. 

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The body stores blood fats, triglycerides, in order to give you energy throughout the day. The extra calories, sugars, and alcohol that you consume convert into triglycerides. And if you need a little extra energy between meals, hormones release triglycerides. That sounds wonderful, and it is necessary for the body to function, but too many triglycerides in the bloodstream can be dangerous to your overall health. 

The liver can convert triglycerides into glucose, but excess triglycerides end up in fat cells, or adipose tissue. Fatty buildup in the arteries can stem from excess triglycerides in the bloodstream. Higher triglyceride levels can also cause pancreatitis, an inflammation of the pancreas. 

Are There Symptoms Of High Triglycerides?

There are many lifestyle habits that can cause high triglyceride levels, also known as dyslipidemia. You typically won’t develop symptoms if you have high triglyceride levels, though. That said, there are several complications that can result from high levels, some of which include:

• Pancreatitis
• Stroke
• Coronary heart disease
• Multifactorial chylomicronemia syndrome 
• Lipemia retinalis, a condition that changes how the blood vessels in the eyes look

Risk Factors For High Triglycerides

You may have a higher risk of high triglyceride levels because of the following: 

• Menopause
• Lipid metabolism disorder
• A family history of high triglyceride or cholesterol levels
• Pregnancy
• Being of Mexican or South Asian ancestry

What Causes High Triglycerides But Normal Cholesterol?

This is a bit of conundrum because the two usually go hand in hand, or so you’ve been told. Despite what some people say, cholesterol and triglycerides are two different substances in the bloodstream. Triglycerides are the most common type of fat in the body, storing extra calories and converting them into energy. Cholesterol is a waxy substance produced by the liver that produces hormones and builds cells, among other functions. If you have normal cholesterol levels but high triglyceride levels, consider the following:

• Obesity
• Insufficient exercise
• A diet high in carbohydrates, saturated fats, and calories
• Heavy alcohol use
• Smoking cigarettes
• Liver or autoimmune diseases

Knowing all of this information can help you make better lifestyle choices to avoid high triglyceride levels. You may be unaware of certain lifestyle habits that are raising triglycerides. Learn more about these habits below. 

Lack Of Exercise

You burn off excess calories when you exercise, which means those calories don’t convert into triglycerides. Exercise boosts the production of lipoprotein lipase, an enzyme that aids with the removal of triglycerides from your bloodstream. According to a small study of 38 people with coronary heart disease, participants who performed moderately intense aerobic exercise for eight weeks significantly reduced triglyceride levels compared to the group that didn’t exercise. 

What And How Much You Eat And Drink

A diet high in sugar and simple carbohydrates can raise triglyceride levels. These foods contain hydrogenated oils, trans fats, or white flour. Oils, butters, and fats that you eat also create triglycerides, and the extra calories from those foods produce more triglycerides. Drinking a lot of alcohol can also raise triglyceride levels. In fact, one study monitored people who had eight or more alcoholic drinks per week. Their odds of developing high triglyceride levels increased two- to eightfold. 

Certain Health Conditions

There are several health conditions that can cause high triglyceride levels, some of which include:

• Liver disease: Nonalcoholic fatty liver disease, hepatitis, and cirrhosis can cause metabolic issues that affect the liver’s ability to secrete triglycerides and increase their production.
• Thyroid disease: An underactive thyroid (hypothyroidism), can slow hormone production and the rate at which you burn calories. Together, those two things can raise triglyceride levels. 
• Chronic kidney disease: If your kidneys are damaged, they may produce more triglycerides and decrease the body’s ability to clear them from your bloodstream.
• Obesity: If you are obese, the excess body fat, especially the body fat around your stomach, can release free fatty acids that convert into triglycerides when they enter the bloodstream.
• Type 2 diabetes: Diabetes is a metabolic condition that can raise triglyceride levels because of insulin resistance, which can potentially cause buildup in the bloodstream. 

Certain Medications

Sometimes, you have to consult your doctor about the different side effects of medications, especially if you have elevated triglyceride levels. Common medications that increase triglycerides include:

• Retinoids for acne
• Diuretics and older beta blockers that treat high blood pressure
• Corticosteroids that reduce inflammation
• Estrogen in birth control pills or hormone replacement therapy
• Antiretroviral drugs that treat HIV

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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It is easy to feel defeated if you’ve been hitting the gym five days a week with a consistent program and you don’t see muscle growth. Is something wrong with your plan? You are working hard to build your biceps, calves, lats, glutes, and pectorals, but you don’t see a difference. This begs the question, “What are you eating?”

Certain foods can help build muscle, but some foods actually hinder muscle growth. Sculpting your physique requires drive, sweat, and, of course, the right food. You may be getting your daily pump in, but if you are pumping your body full of the following foods, you may be depriving your muscles of the nutrients they need to grow.

A Six-Pack Of Beer

You won’t achieve your six-pack if you drink six-packs. Not only does alcohol mess with your body’s ability to process protein, but it may also prevent muscle recovery. All the extra carbohydrates from beer make it more difficult for muscle growth. If you are after a six-pack, put the bottles down and focus on fueling your body with whole grains, asparagus, almonds, Greek yogurt, and green tea. Additionally, stay away from hydrogenated oils and ultra-processed foods.

Diet Soda

The zero-calorie aspect of diet soda attracts a lot of people who want to lose weight and build muscle. Although diet soda doesn’t have calories, sugar, or fat, it has been linked to an increased risk of heart disease and type 2 diabetes in several studies. The empty calories from diet soda add up in other ways, according to recent research. When people consume artificial sweeteners, they end up eating more calories throughout the day. That excess caloric intake can lead to weight gain, and that gain doesn’t show up in your biceps or lats. 

Doughnuts

Any food or beverage that is high in fat and low in protein is a problem if your aim is to build muscle. The reason for this is because you are eating way too many calories with very little protein. Say goodbye to the doughnuts and other sweets or fried treats because they don’t contain the nutrients that your growing muscles crave. Instead, feed your sweet tooth with protein-rich plain Greek yogurt topped with fresh fruit and a little drizzle of raw organic honey.

High-Sugar Breakfast Cereals

If you are running low on time in the morning and need to eat something in a pinch, cereal is a popular choice. Pour cereal in a bowl, add milk of choice, and enjoy. The problem with cereal is that some appear healthy, but in reality contain much more sugar than you realize. If you find sugar (or another name for sugar) in the top three ingredients on the nutritional label, skip it. If there are more than five grams of sugar per serving, toss it out. There are healthier cereal options, but you have to do your research. Choose options with at least three grams of fiber per serving and fewer than five grams of sugar per serving. Alternatively, start eating overnight oats or chia pudding because they are more nutrient-dense breakfast options.

Bagels

Did you know that your average store bought bagel contains about 400 calories? Add cream cheese to your bagel and you are consuming a breakfast full of refined carbohydrates and saturated fat. Neither the bagel nor the cream cheese aids your muscle gains. It is better to skip the bagel and opt for a slice of whole grain bread topped with all-natural peanut butter or almond butter. 

Sausages

Seemingly harmless and undeniably tasty, sausages are brimming with saturated fat, excess calories, and sodium. Additionally, sausages contain nitrites, which are preservatives that help prevent bacterial growth and maintain the appealing red colors in meat. Nitrites can lead to the formation of nitrosamines, which are chemicals that have been linked to cancer. It is healthier, and better for your muscle growth, to choose lean cuts of meat whenever you can. If you have a craving for sausage, choose nitrite-free options.

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Bright, and orange in color and sweet and slightly tart in flavor, orange juice is potentially the most famous breakfast drink. Some people like it with champagne, while others prefer it alongside a vegetable omelet. The big question is whether or not a glass of orange juice is good for you and which is the best type to drink? 

Consumed by both kids and adults alike, orange juice can provide nutrients that optimize bone, heart, and brain health. Is your orange juice actually healthy, though? That will depend on whether or not it is freshly squeezed, cold-pressed, or from concentrate with added sugars and preservatives. Sticking to 100% fresh orange juice in moderation can provide many micro and macronutrients. 

Orange Juice Nutrition

Fresh-squeezed orange juice contains a lot of vitamin C and B vitamins. One thing to note is that it is relatively high in calories and low in fiber. A one-cup serving of fresh-squeezed orange juice exhibits the following nutritional profile:

• Calories: 112
• Carbohydrates: 25.8 grams (g)
• Fiber: 0.5 g
• Sugar: 20.8 g
• Total Fat: 0.5 g
• Protein: 1.7 g
• Folate: 74.4 micrograms (mcg)
• Thiamine: 0.2 milligrams (mg)
• Sodium: 2.5 mg
• Copper: 0.1 mg
• Vitamin C: 124 mg
• Potassium: 496 mg
• Magnesium: 27.3 mg
• Vitamin B6: 0.1 mg
• Vitamin A: 24.8 mcg

Fresh-squeezed orange juice contains health-promoting compounds and nutrients, whereas processed orange juice does not offer the same quality ingredients. Fresh is always best, but consuming too much can dramatically increase your sugar intake. Limit your intake to a half cup of fresh-squeezed orange juice daily to avoid blood sugar spikes. Avoid orange juices with added sugars or flavors and you may experience the following benefits. 

May Improve Heart Health

Studies show that the consumption of citrus fruits can help lower LDL (bad) cholesterol levels and protect the body from heart disease. One study, in particular, found that enjoying citrus fruit regularly reduced the risk of cardiovascular disease, especially stroke, in both men and women. Additionally, a 2022 systematic review found that chronic orange juice consumption in moderate amounts positively affected blood pressure in obese adults.

Provides Necessary B Vitamins

B vitamins help a variety of enzymes in the body do their jobs. These jobs range from releasing energy from carbohydrates and fat to breaking down amino acids and delivering oxygen and other nutrients throughout the body. Orange juice is a great source of folate, thiamine, niacin, and pantothenic acid, all of which are B vitamins. They help optimize brain function, support heart health, and build stronger bones. 

Rich In Antioxidants

Oranges contain powerful antioxidants, including bioflavonoids like hesperidin and hesperetin. Many studies indicate that antioxidants neutralize free radicals, which helps reduce oxidative damage to cells. Antioxidants also work to reduce inflammation! A report found that the content of flavonoids in a glass of fresh-squeezed orange juice is about 60% of the recommended daily intake of these compounds. 

Excellent Source Of Vitamin C

Although there are other fruits with higher amounts of vitamin C, oranges provide a sufficient amount. Vitamin C plays several roles, including protecting the heart and allowing the proper absorption of other nutrients. It also works to repair connective tissue and promotes the formation of collagen, contributing to healthier skin. Finally, most people know about vitamin C because it supports immune function. In fact, it has been shown to improve the outcome of various respiratory illnesses, even shortening the duration of symptoms. 

May Boost Gut Health

A 2019 study found that drinking fresh-squeezed orange juice positively affects the composition of gut microbiota. Orange juice may positively affect the metabolic activity of your microbiome, which increases the amount of beneficial bacteria in the gut. The study involved healthy women, who also experienced improved cholesterol levels and insulin sensitivity as a result of drinking orange juice.

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Whether you are young or old, it’s easy to get into the Halloween spirit. It is fun and exciting to dress up and embrace all things scary, but this day is really all about the candy. A child loves the opportunity to walk door-to-door in costume and retrieve candy from those eager enough to pass it out. Adults will walk by a bowl of candy in the office, sneakily grabbing a couple every now and again. Parents may even take some select treats out of the Halloween night’s big haul!

A good bag full of treats is hard to resist. Although the various candies can taste amazing, they often come with a cost: dental problems. A new report found that 35% of Americans have experienced candy-related dental issues. Dentists encourage people to make smarter choices when it comes to which candy they choose to enjoy. Daily or frequent consumption of candy will result in negative consequences for the teeth. According to that new report, the following dental issues may be caused by candy.

Tooth Pain

If candy causes damage to your teeth, fillings, or crowns, you can experience general tooth pain. If you bite into some candy and crack your tooth, it can be extremely painful. A cracked tooth that cracks all the way to the root or nerve can be excruciating and typically requires immediate dental work. 

Chipped Or Cracked Tooth

Not all chips or cracks go all the way down to the tooth’s root. Some people easily chip their teeth on lollipops or other hard candies and don’t fix the chip for months! It is very difficult to chip a tooth and not notice! That said, you can chip part of a tooth while eating and not notice it because it may not hurt. If you don’t address the problem and don’t see a dentist soon after chipping or cracking a tooth, you run the risk of nerve exposure or infection. A cracked tooth loses the outer layer, the enamel, and a cavity can progress at a quicker rate. 

Jaw Discomfort

When you chew hard or sticky candies, you put unnecessary stress on the temporomandibular joints (TMJ). These are the two joints that connect the lower jaw to the skull. If you repeatedly chew hard or sticky candies, you may lead to TMJ pain. Plus, hyperextending for opening the jaw wide to eat larger candies can increase general jaw discomfort. 

Teeth Sensitivity

Bacteria in the mouth can metabolize into simple carbohydrates (sugar) and lower the overall pH in the mouth. An acidic environment can erode the enamel on your teeth, which makes them more sensitive to tooth decay. Even if the bacteria doesn’t metabolize into sugar, it can cause sensitivity to other areas without enamel. Your teeth “feel” via tiny tubules in the dentin layer of the mouth. These tubules have fluid in them, and that fluid can expand or contract in response to cold or hot liquids, sweets, or other food items. People with gum recession are typically more susceptible to tooth sensitivity. 

Gum Infection

Although the report didn’t mention gum infection as a dental issue caused by candy consumption, it is a possible outcome. Little pieces of candy can get trapped between the teeth in the gums or in gum pockets, where floss cannot reach and remove the candy. If candy remains wedged under the gums or between the teeth, you can experience cavities or a periodontal abscess, which is a localized gum infection. 

Damaged Fillings Or Crowns

If you eat sticky candy and you have a filling or crown, you run the risk of pulling out a piece of the filling or crown. If the candy does pull out the filling or crown, the sugar from candy can become trapped in the tooth, which can lead to tooth decay. Candy doesn’t directly harm filling or crown material in that way because decay develops differently. Candy typically infects the tooth at the margin of the filling or crown (where the tooth meets the crown or filling).

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Looking for an easy fall-inspired spread that you can easily make in a slow cooker? Well, you just found your recipe! This homemade pumpkin butter warming, spiced, and made with seven simple ingredients, including pumpkin pie spice, 100% pumpkin puree, vanilla extract, and more. Just like apple butter, pumpkin butter has a rich, creamy, and subtly tangy flavor is complemented by sugars.

Regarding the nutritional flavor profile, this is not the healthiest thing on the planet to consume. It is, however, homemade and free of artificial flavors and ultra-processed ingredients. Canned pumpkin puree is an excellent source of fiber and vitamin A, but make sure to buy that instead of pumpkin pie filling. One cup of cooked pumpkin, for example, contains about 49 calories, 12 grams of carbohydrates, 3 grams of fiber, and 7 grams of sugar. It also contains vitamins C & E, potassium, and iron.

Even though this homemade pumpkin butter calls for a specific amount of sugar, you can opt for less if you want to watch your sugar intake. Because this recipe cooks in the slow cooker, the flavors will infuse beautifully and it will still spread like a luxurious, soft butter once it cools. You can also add other nutritious ingredients like chia seeds or raw nut butter, but that may affect the spreadability and texture of the pumpkin butter.

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