And while store-bought seasonal lattes are always a delicious treat, they’re oftentimes loaded with sugar and other additives. So, why not make your own? Enter: homemade healthy pumpkin spice lattes. Ahead, learn how to make a healthy pumpkin spice latte, plus all the health benefits and drool-worthy flavor variations! From the OG classic PSL recipe (made healthy) to pumpkin spice matcha, and protein-packed PSL’s, there’s something for everyone — even caffeine-free and stress-reducing variations!

Pull out your mugs, grab your pumpkin and warming spices, and get ready to sip and celebrate the best season (and flavor) of the year. Happy Fall, ya’ll!

What is a Pumpkin Spice Latte Made Of?

We know and love pumpkin spice lattes, but what are they, exactly? Pumpkin spice lattes are simply a blend of creamy non-dairy or dairy milk, (optional) sweetener, and of course, a healthy sprinkle of pumpkin spice.

So, what is included in the pumpkin spice mixture? Subtly sweet and slightly spicy, pumpkin spice is made from a blend of cinnamon, nutmeg, ginger, cloves, and allspice. The best part? This base recipe can be easily modified for all your taste preferences and dietary needs. 

Plus, when mindfully made, pumpkin spice lattes can be incredibly healthy!

5 Tips to Health-ify Your PSL

Before we share the healthy pumpkin spiced latte recipes of your dreams, a few ways to enhance the health benefits of any cup or recipe!

#1 Use a Dairy Milk Alternative 

Dairy is a common allergen for many, and for some, can lead to digestive upset. A simple way to enhance the health of your cup? Try a healthier plant-based swap!

Our favorites include (unsweetened):

• Oat milk
• Almond milk
• Coconut milk
• Cashew milk
• Macadamia milk

RELATED: A Dairy-Free Milk Comparison: Here are the 7 Best Milk Alternatives

#2 Use Real Pumpkin

We’re talking about pure, 1-ingredient, unsweetened canned pumpkin! None of that canned pumpkin pie puree (which is mostly sugar) or pumpkin-flavored syrup, ok? So, make sure to read the ingredient labels and stick to the real stuff! It’s (much) higher in nutrients and (much) lower in calories and sugar.

#3 Add a Superfood Boost

Enhance the nutrient profile of any recipe by adding a spoonful (or more) of superfoods! Here are some ideas:

For a protein boost: add a scoop of collagen (it’s unflavored, and it won’t change the consistency!)

To reduce inflammation: add a pinch of turmeric 

For a stress-buster: add a serving of Reishi powder 

To maintain steady energy: add a serving of healthy fats like a teaspoon of nut butter, coconut butter, or hemp seeds

#4 Skip the Artificial Sugar

The ingredients in a typical coffee shop pumpkin spiced latte? Sugar, condensed milk, and a hint of pumpkin puree. The sugar content can add up quickly!  To healthify your cup, skip the sweetener altogether or opt for something natural like honey or maple syrup (in moderation).

#5 … And the Whip

You’ll save yourself calories, fat, and added sugar! But hey, sometimes we need to honor our cravings! In that case, make your own healthier DIY coconut whip with this 3-ingredient recipe 

3-Ingredient Coconut Whipped Cream 

Ingredients:

• 1 (14 oz.) can full-fat coconut milk, chilled overnight
• 1-2 tbsp pure maple syrup 
• 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use. 

The 8 Healthiest Pumpkin Spice Lattes You Need This Season

#1 The OG Pumpkin Spice Latte (Hot or Iced)

Your favorite classic PSL, made healthy. Light on sugar and heavy on (real, wholesome) flavor. Serve hot or pour over ice!

Serves: 1-2

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 1 cup brewed hot coffee (or 2-4 shots espresso)
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve over ice for an iced pumpkin spiced latte. 

#2 Superfood Golden Pumpkin Spice Latte 

Golden Turmeric Latte + Pumpkin Spice + Oat Milk = a match made in heaven. Enjoy it caffeine-free, or add hot coffee or espresso for an energizing flavor boost.

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1- 2 tsp pumpkin pie spice 
• ½ tsp turmeric powder 
• 1-2 tsp vanilla extract 
• Dash black pepper
• ½  cup brewed hot coffee (or 1-2 shots espresso), optional 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: In a high-speed blender, combine heated nut milk, pumpkin puree, pumpkin pie spice, turmeric, black pepper, vanilla extract, sweetener of choice, and optional nut butter. Option to add brewed hot coffee or espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve hot or over ice.

#3 Creamy Pumpkin Spice Cold Brew 

Skip the heavy (& high-cal) cold foam cold brew for a lightened-up version. We made this recipe using buttery cashew milk for the ultimate creamy taste, but feel free to swap with your plant-based milk of choice (just keep it full-fat if you want that rich and creamy consistency!)

Ingredients:

• ½ cup cold brew, chilled
• ½ cup cashew milk (or full-fat non-dairy milk of choice)
• 1 tbsp pure unsweetened pumpkin puree
• 1 tbsp maple syrup or sweetener of choice
• 1 tsp vanilla extract
• ½ – 1 tsp pumpkin pie spice

Directions:

Step #1: In a high-speed blender, combine chilled cold brew, cashew milk, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour over ice and enjoy!

#4 Pumpkin Spiced Matcha Latte 

If you and coffee don’t agree, give your matcha a PSL upgrade! Rich in antioxidants and flavor, this fall-inspired matcha latte will be a new fall favorite.

Ingredients:

• 1 cup oat, almond, cashew, or non-dairy milk of choice, heated 
• 1 tbsp pure unsweetened pumpkin puree
• ½ – 1 tsp matcha powder
• ½ -1 tsp pumpkin pie spice
• ½ – 1 tbsp maple syrup or raw honey

Directions:

Step #1: In a high-speed blender, combine heated non-dairy milk with matcha powder, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy warm or serve over ice!

#5 Protein Pumpkin Spice Latte 

A seasonal ‘Proffee’ recipe that will take the basic recipe to the next level. Simply add a scoop of your favorite plain (or vanilla, cinnamon, etc.) protein powder to the mix and blend that baby up! Aside from being high in protein, the addition will make it ultra-creamy. If you don’t want to change the flavor or taste, opt for a scoop of collagen!

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 1 cup brewed hot coffee (or 2-4 shots espresso)
• 2 tbsp pure unsweetened pumpkin puree
• 1 scoop protein powder of choice (or 1-2 scoops collagen powder)
• 1-2 tbsp maple syrup or sweetener of choice, optional 
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 

Directions:

Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, protein powder, pumpkin pie spice, vanilla extract, and optional sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve over ice.

RELATED: Is Protein Coffee Healthy? Plus, How to Make it

#6 Pumpkin Chai Latte

Brew up a cup of your favorite chai tea and add to the mix. No chai syrup or flavoring needed here — this recipe is sweetened naturally and made from whole food ingredients. Serve hot or over ice! You can even make it a dirty chai by tossing in an espresso shot (or two).

Ingredients:

• 1 cup nut milk of choice, heated
• 1 cup water
• 1-2 tea bags spiced chai or chai rooibos tea
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 
• 1-2 espresso shots (optional, for dirty chai)

Directions:

Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add 1-2 spiced chai tea bags (2 for more intense flavor). Let steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil. 

Step #2: Remove from stove and pour hot spiced chai into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter and espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve over ice.

#7 Caffeine-Free Pumpkin Spice Latte

We told you — something for everyone! Meet the delicious and nutritious PSL that’s caffeine-free. Made with detoxifying dandelion root tea that has a similar bitter flavor to coffee — the ultimate swap, if you ask us! Swap it for your favorite earthy tea, or customize this recipe as needed or preferred.

Ingredients:

• 1 cup nut milk of choice, heated
• ½ cup water
• 1 dandelion root tea bag
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add dandelion tea bag. Steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil. 

Step #2: Remove from stove and pour hot tea into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve over ice

#8 Adaptogenic Mushroom Pumpkin Spice Latte

Mushroom coffee is trending as a stress-reducing beverage option that is delicious and nutritious. Made into a healthy latte or blended into a plain cup of joe, there are so many ways to enjoy this superfood. 

Ingredients:

• 1 cup almond milk, unsweetened (or non-dairy milk of choice)
• 2 tbsp canned pumpkin puree, unsweetened
• 1 tsp pumpkin spice blend (cinnamon, nutmeg, ginger, cloves)
• 1 tsp adaptogenic mushroom blend (such as reishi, chaga, or cordyceps)
• ½ – 1 tbsp pure maple syrup or raw honey (optional)
• 1 shot of espresso or ½ cup strong brewed coffee (optional)
• ½ tbsp vanilla extract
• Whipped coconut cream, to serve (optional)
• Cinnamon or nutmeg, to garnish

Directions:

Step #1: Add almond milk to a small saucepan and bring to a slight boil over medium heat. 

Step #2: Remove from heat and add to a high-speed blender along with the remaining ingredients. Blend until smooth and frothy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve with coconut whip or a sprinkle of cinnamon or nutmeg.

Pumpkin Spice Everything

Let’s face it, PSLs are a fall must-have. And now that you have all the tips and tricks to make your own, enjoy our OG Traditional PSL, or give something new a try with one of our flavor variations! And when making your own (or ordering at a coffee shop!), feel free to customize your cup while keeping these healthy tips in mind. Cheers to pumpkin season kickoff! Now let’s get sipping.

The post 8 Pumpkin Spice Latte Recipes You Probably Haven’t Tried Yet appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

And while there’s a lot of science-backed info out there, there’s also a lot of healthy eating myths. Think, myths like: all carbs cause weight gain, fats are unhealthy, or all snacking is bad. So, how do we differentiate between fact and fiction? Good news, we’re here to debunk some of the most common healthy eating myths! 

Because, there’s no one-size-fits-all approach. When it comes to the healthiest foods, products, and habits, it really comes down to finding the method that works best for you!

The Top Healthy Eating Myths Debunked 

Myth #1 Restrictive Dieting is The Only Way to Lose Weight  

Glorifying a restrictive mindset can be harmful both mentally and physically — yet, the calories in calories out method is still one of the top healthy eating myths believed by many. You might be subscribing to this healthy eating myth without even realizing! Marketing is sneaky and restrictive weight loss diets can be easily disguised as health hacks. 

While calories are an important part of a weight-loss protocol, restrictive dieting isn’t the answer. Obsessing over calories and cutting out certain food groups tends to backfire and can lead to unhealthy eating habits and behaviors like binge eating. Even if you initially lose weight on a restrictive diet, research shows you’re more likely to gain back the weight, plus some! 

A balanced lifestyle that involves healthy eating, exercise, stress management, and good sleep hygiene is a healthier and more sustainable approach to weight loss. Yes, your diet is a piece of the puzzle, but there’s so much more! Plus, losing weight can include ALL macronutrients (carbs and healthy fats, too!) without obsessing over every calorie or macro.

RELATED: Honoring Your Body Through Nourishment Not Restriction 

Myth #2 Carbs Cause Weight Gain

Speaking of the villainization of carbs, let’s talk about our next healthy eating myth: carbs should be avoided for weight loss This is a myth! But, with the rise in keto, paleo, and intermittent fasting, carbs have gotten a bad rap. Despite being one of the oldest weight loss myths, unfortunately, it’s still buzzing today. 

Let’s clear this up — not all carbs are created equal. If you’re opting for fiber-rich complex carbs and minding your portion sizes, research shows carbs can actually support weight loss, not contribute to weight gain. Plus, we have to consider meal timing (for example, whether we’re eating carbs at night or after an intense workout) and body types (because we’re all different!). 

This goes for fruit, too. Despite being simple sugars (yep, they’re carbs too), colorful antioxidant-rich fruits are some of the healthiest foods! Plus, other carb sources like root veggies, legumes, and whole grains can provide an abundance of vitamins and minerals and can even help build lean muscle when consumed post-workout.

When consumed as a part of a balanced diet, healthy carbs can support weight loss and be a rich source of nutrients. But, be mindful of excess sugar and processed carbs, which can deter weight loss efforts.   

RELATED: These Are The Healthiest Types of Carbs According to an Expert

Myth #3 Fats Are Bad 

Some fear high-fat foods, while others (such as those on the keto diet) can’t seem to get enough. So, what’s the truth behind these healthy eating myths? Well, at FitOn, we’re all about balance. Instead of following the latest fad diet or becoming obsessed with the macros in your food, try to tune out the noise and tune into your body. If you feel best on a higher fat diet, keep it up! The main takeaway is to drop the judgment and instead, try to notice what makes you feel the best. And fats can be a very healthy part of that balance!

Healthy fats (such as unsaturated fats like avocados, seeds, and nuts) are a rich source of omega-3s and an essential part of a healthy diet. They’ve been shown to improve cholesterol, benefit heart health, and even promote weight loss. In fact, our body needs them to function! They help nourish the brain and benefit cognitive health. Plus, fat-soluble vitamins (like vitamins A and D) depend on fat for nutrient absorption.

Healthy fats such as monounsaturated and polyunsaturated fats are an essential part of a healthy diet. But keep in mind, fats contain 9 calories per gram. When it comes to weight loss, moderation is key!

RELATED: The Healthiest Fats You Can Eat Every Day

Myth #4 Snacking Isn’t Healthy 

There are a lot of healthy eating myths out there, with many negative claims surrounding snacks. Don’t get us wrong — snacking on junk food and mindlessly munching can lead to weight gain and unhealthy eating behaviors. But, not all snacking is bad.  

Research has shown snacks high in protein and fiber can increase satiety and reduce the hunger hormone ghrelin, helping to prevent overeating and even reduce total daily calories consumed. Other studies suggest these snacks can even support weight loss.

Plus, having a healthy protein-rich snack throughout the day has been shown to stabilize blood sugar levels. 

Need some inspo? Try these protein-rich snack ideas:

• Blend up a protein-rich smoothie made with unsweetened almond milk, frozen banana, spinach, chia seeds, and a scoop of protein or nut butter 
• Boil an egg and enjoy it with some almonds and fruit
• Make a protein-rich yogurt bowl made with unsweetened greek or dairy-free greek-style yogurt and serve it with berries and a sprinkle of hemp seeds 
• Combine cottage cheese with berries and a drizzle of honey for a sweet and satiating snack

Busy week ahead? Prep a big batch of protein balls at the start of each week, so you always have something tasty and healthy on hand! Make your own, or try these Peanut Butter Bliss Balls!

Ingredients: 

• 1 cup almond flour
• 2 tbsp peanut butter
• 1 scoop protein powder
• ½ cup shredded coconut
• 2 tbsp honey
• 1 tsp vanilla extract
• 1 pinch sea salt

Directions:

Step #1: Add all ingredients to a food processor and pulse until the mixture comes together

Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.

Step #3: Store leftovers in an airtight container in the fridge.

Myth #5 You Shouldn’t Snack Before Bed 

Speaking of snacks, one of the biggest healthy eating myths is the notion that eating after hours leads to weight gain. Contrary to popular belief, you won’t pack on the pounds once the clock strikes six pm — that’s if you’re making healthy choices, of course.

Small protein-rich snacks, like a serving of homemade chia pudding or a yummy protein-rich energy ball, appear to have no impact on weight gain when consumed before bed and can even benefit protein synthesis, stabilize blood sugar, and improve sleep.

If you’re hungry, having a late-night snack can be beneficial when you reach for healthy options. If you’ve got a case of the midnight munchies, here are the healthiest late night snacks to eat that won’t hurt your waistline. 

Myth #6 Healthy Eating Means You Have to Give up Your Favorite Foods 

Healthy eating is all about finding healthy lifestyle habits that are sustainable and enjoyable. Rather than deeming your favorite foods off-limits, try swapping out the not-so-healthy ingredients for some healthier alternatives!

Depriving yourself of your favorite foods isn’t sustainable. And, with so many healthy foods on the market, there’s no need to give them up! Instead, find healthy alternatives or simple swaps at the market, or have fun in the kitchen and create your own!  

Try these healthy swaps for common comfort foods:

• Zucchini noodles or chickpea pasta vs. refined pasta
• Cauliflower pizza vs. regular pizza (plus, try dairy-free cheese!)
• Kombucha or seltzer vs, sugary soda
• Homemade avocado or banana nice cream vs. dairy and sugar-filled ice cream
• Roasted chickpeas vs. processed pretzels or crackers
• Veggie chips vs. potato chips
• Sweet potato fries vs. french fries
• Chickpea cookie dough vs. refined sugar cookies

And it doesn’t have to be an entire recipe, either. Healthy swaps can be as simple as using non-dairy milk vs. dairy milk (for example, in your coffee or smoothie) or using all-natural sugar alternatives like dates and honey to sweeten your recipes or meals!

Myth #7 The Latest Diet Trends Are Right For Everyone 

We saved the best for last: there’s no such thing as a universal diet that is going to work for everyone! It can be easy to get influenced by the outside world, especially with the prevalence of social media and marketing. But please, keep this in mind! What works for one person may not work for someone else. Everyone has different genetics, health concerns, goals, and nutritional needs.

There’s No One Size Fits All Approach 

With so much contradicting health information, you have to be your own advocate when it comes to finding a plan that works for you. What works for one person may not work for the next. The important thing to remember is there is no one size fits all approach. 

Follow your own wellness plan based on your individual goals and needs. This approach is much healthier and more sustainable in the long run!

The post 7 Healthy Eating Myths to Stop Subscribing To appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Ahead, learn about eight inflammatory foods that may be secretly harming your gut health. Plus, healthy swaps that are delicious and nutritious.

Chronic Inflammation & The Gut: What to Know  

First, what is chronic inflammation? Chronic inflammation is a long-term, low-grade inflammatory state in the body that can contribute to the development or exacerbation of various conditions and wreak havoc on our health. With this in mind, it comes as no surprise that chronic inflammation and gut health are closely intertwined. When gut health improves, we often see a reduction in chronic inflammation. But, when chronic inflammation worsens, our gut health often pays the price.

Considering the significant impact each has on the other, maintaining a healthy gut is vital when it comes to mitigating and preventing the adverse effects of chronic inflammation. And while adding in pre and probiotic-rich foods can significantly enhance our gut health, steering clear of inflammatory foods that harm gut health is important, too.

Top Inflammatory Foods to Avoid

#1 Seed & Vegetable Oils

If you’ve been following the latest wellness news, you’ve likely heard the trending talk surrounding the inflammatory potential of seed and vegetable oils.

Seed and vegetable oils (including soybean, corn, canola, and sunflower oil) are widely used in restaurants, fast foods, and processed foods due to their low cost and extended shelf life. However, they contain high levels of omega-6 fatty acids and relatively low levels of omega-3s. While omega-6 fatty acids are essential for the body, research suggests that a high intake of omega-6 fatty acids, especially when not balanced with sufficient omega-3s, can contribute to chronic inflammation and various health issues, including cardiovascular disease, diabetes, and inflammatory conditions like arthritis.

The Anti-Inflammatory Gut-Healthy Swap: Extra Virgin Olive Oil

Opt for healthier alternatives rich in anti-inflammatory Omega-3s, like extra virgin olive oil and avocado oil. According to research, the consumption of EVOO has been shown to improve gut health and increase immune function while reducing harmful gut bacteria. No wonder it’s a staple in the Mediterranean diet, an eating style linked to longevity.

Other anti-inflammatory oils include:

• avocado oil
• coconut oil
• flaxseed oil
• fish oil

RELATED: Which Type of Olive Oil is Actually Best?

#2 Artificial Sweeteners

Artificial sweeteners, such as aspartame, sucralose, and saccharin, are often found in sugar-free and low-calorie products as a sugar replacement. However, despite providing sweetness without the added calories, their impact on gut health isn’t so sweet. According to recent 2023 research, artificial sweeteners can disrupt the gut microbiome, and additional research suggests that artificial sweeteners, such as Splenda, may promote inflammation in those with a pro-inflammatory predisposition such as Crohn’s disease. 

The Anti-Inflammatory Gut-Healthy Swap: Low-Sugar Fruit

Instead of reaching for artificially-made sweeteners, opt for nature’s candy: fruit! When served fresh in its raw form, fruit is full of fiber, antioxidants, polyphenols, vitamins, and minerals. 

And if you’re opting for low-sugar options, you’ll keep your blood sugar in check while gaining all the health benefits. Here are some gut-healthy examples:

• raspberries
• strawberries
• blueberries
• apricots
• kiwi

RELATED: The Healthiest Low-Sugar Fruits to Add to Your Diet

#3 Artificial Colors and Additives

Speaking of all things artificial, we can’t forget about artificial colors and additives. Prevalent in a wide variety of foods, including processed foods, snacks, and even ‘healthy’ foods, these synthetic compounds (such as red #40 and yellow #5) can wreak havoc on the gut. According to new 2023 research, synthetic dyes have been linked to gut inflammation and a host of digestive issues. To avoid these sneaky ingredients, always read the ingredient label! As a rule of thumb, avoid anything you can’t recognize or pronounce. 

The Anti-Inflammatory Gut-Healthy Swap: Color Your Plate with Whole Foods

By using natural food-based coloring, you not only avoid the potential negative effects of artificial additives, but you also benefit from the good-for-you nutrients present in these whole food sources.

Here are some ideas:

• Blue and purple color: blueberries and cabbage 
• Yellow, and orange color: spices like turmeric, paprika, and saffron
• Green color: spirulina, leafy greens like spinach, or herbs like parsley, cilantro, and mint
• Red and pink color: beets or berries such as raspberries and strawberries

#4 Gluten (for individuals with gluten sensitivity or celiac disease):

While not all individuals need to steer clear of gluten, those with a gluten sensitivity or celiac disease can experience adverse reactions to gluten, such as bloating, malabsorption, and abdominal pain. In situations where one is intolerant to gluten, if consumed long-term, it can even damage the intestinal lining and trigger chronic inflammation in the gut.

The Anti-Inflammatory Gut-Healthy Swap: Gluten-Free Grains

If you have a diagnosed gluten sensitivity or celiac disease, or simply feel better adopting a gluten-free lifestyle, here are some gut-friendly nutrient-dense alternatives:

• quinoa
• gluten-free oats
• buckwheat
• millet

#5 Non-Organic Produce with High Pesticide Residues

If you’re mindful of the Clean 15 and Dirty Dozen, then you’re aware that not all conventionally grown fruits and vegetables are bad. However, if it’s not on the list of low-pesticide produce, it may contain pesticide residues that can disrupt the gut microbiome and potentially harm gut health. In fact, some studies suggest a link between pesticide exposure and gut dysbiosis and inflammation. 

The Anti-Inflammatory Gut-Healthy Swap: Organic & Clean-15 Approved Produce

Whenever possible, opt for organic produce — this is especially important if it’s on the Dirty Dozen list, as these foods are highest in pesticides. If organic isn’t an option, thoroughly wash and peel non-organic fruits and vegetables to reduce pesticide exposure. 

The good news is that there are some safe conventional foods that are healthy and gut-friendly, according to the EWG. Here are some of the most nutritious 2023 Clean15-approved produce options:

• avocado 
• pineapple
• papaya
• asparagus
• mushrooms
• carrots
• watermelon

#6 Processed Meats

Processed meats, such as deli meats, sausages, and hot dogs, often contain preservatives, additives, and high levels of sodium. Plus, they’re often preserved with nitrates and nitrites, which can negatively affect gut health and alter the gut microbiota. 

The Anti-Inflammatory Gut-Healthy Swap: Lean Whole Food-Based Protein

Choose lean, unprocessed meats or plant-based alternatives, like 

• fatty fish, including salmon, mackerel, and trout
• shellfish
• legumes
• tempeh
• edamame

#7 Dairy Products (for those intolerant to dairy) 

While dairy can be a good source of nutrients for some individuals, it can be problematic for others — particularly those with lactose intolerance, dairy sensitivities, and even gluten sensitivities. For these individuals, dairy can lead to digestive discomfort, bloating, and inflammation in the gut. If you suspect dairy is harming your gut or causing inflammation, consider reaching for dairy-free alternatives. 

The Anti-Inflammatory Gut-Healthy Swap: Dairy-Free Alternatives

Plant-based and full of nutrients, dairy-free milk alternatives can be a great gut-friendly option in place of milk. Here are some healthy swaps:

• almond milk
• coconut milk 
• gluten-free oat milk
• pistachio milk
• cashew milk

RELATED: A Dairy-Free Milk Comparison: The 7 Best Milk Alternatives

#8 Alcohol

The occasional cocktail is nothing to stress over. However, excessive alcohol consumption can wreak havoc on the gut and contribute to inflammation. Ideally, try to limit your alcohol intake and instead, opt for healthier alternatives like herbal tea, coconut water, or probiotic-rich kombucha.

The Anti-Inflammatory Gut-Healthy Swap: DIY Mocktails

Making your mocktail at home is simple and delicious, plus it’s an easy way to keep it gut-friendly and control the ingredients in your glass.

Made with a kombucha base, here is a simple gut-friendly recipe to try at home:

Ingredients:

• 1 cup kombucha of choice
• ½ cup mixed berries (such as strawberries, blueberries, and raspberries)
• ¼ cup freshly squeezed lime juice
• ¼ cup sparkling water of choice 
• Fresh mint leaves, for garnish
• Ice, to serve 

Directions: 

Step #1: Muddle the berries in a large glass. Then, add the kombucha, fresh lime juice, and sparkling water.

Step #2: Taste test, adjusting ingredients as needed. Then, add ice to serve. Option to serve with fresh mint leaves for garnish.

Ditch The Inflammatory Foods & Nourish Your Second Brain 

If you have the occasional cocktail or enjoy dinner made with seed and veggie oils, it’s not the end of the world — you have to enjoy your life too. It’s all about moderation and mindfulness! However, small changes in our food choices can make a big difference in our gut health and, consequently, our overall quality of life. So, when possible, do your best to avoid foods that harm gut health and instead, opt for healthy alternatives. From dairy-free milk to oats and quinoa to healthy fats like avocado and olive oil, there are so many good-for-you options. Trust us — your gut will thank you!

The post 8 Inflammatory Foods That May be Secretly Harming Your Gut Health appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Let’s take a closer look at this nutritional gem, where to find it, and eight delicious ways you can add it to your diet. 

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

How Watercress Became The Healthiest Vegetable in The World 

The CDC assigns nutrient density scores to what they call powerhouse fruits and vegetables (PFV), which is defined on the basis of nutrient and phytochemical constituents, including 17 important nutrients. Some of these nutrients include vitamins A, C, D, E, K, and B12, as well as protein, calcium, and iron, to name some. 

The produce with the highest ranking nutrient density scores included cruciferous and leafy greens; however, there was only one vegetable that received a nutrient density score of 100, and that was watercress. 

Why are these scores important? Powerhouse fruits and vegetables (PFV) are strongly associated with reduced disease risk, and understanding which foods rank the highest is a great tool to help us better understand which foods to prioritize in our diets. 

What is Watercress & Why is it so Healthy?

Watercress is a leafy green vegetable that has been hailed for its exceptional nutritional profile. It’s low in calories but packed with vitamins and minerals, including vitamin K, vitamin C, vitamin A, calcium, and iron. Watercress also contains powerful antioxidants that help neutralize harmful free radicals in the body, possibly reducing the risk of chronic diseases. 

Watercress also happens to be a rich source of dietary fiber, making it a great superfood for supporting digestion and helping support regularity. 

What Does Watercress Taste Like?

Watercress has a unique and peppery flavor that sets it apart from many other leafy greens. It offers a slight bitterness coupled with a tangy and spicy taste. Some people might even describe it as having a mustard-like zest.

Where to Find Watercress

Want to get your hands on this nutrient-dense powerhouse? The good news is that watercress is a fairly common leafy green, so you can usually find it in various places. Try looking at your local grocery store, farmer’s market, or local health food stores. 

If you can’t find watercress, you can also consider growing your own! It’s considered to be a relatively easy plant to grow, and can be a fun way to ensure a fresh, regular supply.

Best Ways to Eat Watercress

The texture of watercress is crisp, providing a pleasant crunch when fresh. The combination of texture and taste makes it a popular addition to salads, sandwiches, and soups. 

8 Delicious Ways to Add Watercress to Your Diet

#1 Watercress Salad

Toss fresh watercress with cherry tomatoes, avocado, thinly sliced radishes, and a light lemon vinaigrette for a refreshing and nutrient-packed salad.

#2 Watercress Soup

Blend cooked watercress with potatoes, onions, and broth to create a velvety and flavorful soup. Garnish with a dollop of sour cream for extra richness.

#3 Watercress Sandwich

Layer watercress with smoked salmon or turkey, avocado oil-based mayonnaise, and whole grain bread for a tasty and satisfying sandwich.

#4 Watercress Stir-Fry

Sauté watercress with garlic, ginger, and your favorite vegetables like bell peppers and carrots. Add tofu or shrimp for protein, and finish with coconut aminos for a quick and healthy stir-fry.

#5 Watercress Pesto

 Replace basil with watercress in your favorite pesto recipe for a peppery twist. Great for pasta, sandwiches, or as a marinade for grilled meats.

#6 Watercress Omelet

Whisk watercress with eggs, cheese, and diced tomatoes for a nutrient-dense omelet that’s perfect for breakfast or brunch.

#7 Watercress Juice or Smoothie

Blend watercress with fruits like apple, pineapple, or cucumber, and a touch of ginger or mint for a refreshing and nutrient-packed beverage.

#8 Grilled Watercress

 Lightly brush watercress with olive oil and grill briefly. Serve alongside grilled meats or fish.

Watercress: A Nutritional Gem 

Whether you’re looking for new nutrient-dense superfoods to add to your diet or you’re already a big watercress fan, this vegetable is certainly a nutritional powerhouse we should consider enjoying more often. If you’ve never had watercress before, consider experimenting with different ways to add it to your diet. Its zesty flavor and crunchy texture makes it a welcome addition to so many dishes and the perfect addition to a well-balanced diet. 

The post This is The Healthiest Vegetable in The World, According to the CDC appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Whether you’re a PSL fan or love all the flavors that come with the autumn season, there’s plenty to be excited about over the news — the speculated Starbucks menu promises to be absolutely delicious and is extra special since the pumpkin spiced latte is celebrating its 20th anniversary this year (the PSL was first developed in 2003!)

Here’s everything you need to know about this anticipated early release of some of Starbucks’ fall favorites, and some potential new menu items. 

RELATED: The Healthiest Way to Pumpkin Spice Your Latte 

Will The Pumpkin Spiced Latte Be Released Early This Year?

There have been whispers throughout social media and coffee forums speculating that Starbucks is planning to release their famous pumpkin spiced lattes and fall menu items early this year. 

According to food insider Markie Devo, Starbucks is predicted to drop its fall menu on August 24, 2023. 

Though no official announcement has been made, insider sources and leaked memos have only added fuel to the speculation. We can already smell the aroma of cinnamon, nutmeg, and clove in the air! 

Why the Early Release?

The reasons behind the early release are not entirely clear, but some experts suggest that it could be a response to consumer demand. In recent years, there has been a notable trend of seasonal products arriving earlier on the shelves. Others believe that the move could be a strategic marketing decision to capture sales in a competitive market, especially as consumers increasingly look forward to the comforts of fall.

What to Expect

The pumpkin spiced latte is traditionally a blend of high-quality espresso, steamed milk, and a unique combination of spices, including cinnamon, nutmeg, ginger, and cloves. Topped with whipped cream and a sprinkle of pumpkin pie spice, it’s a warm and comforting beverage that perfectly captures the essence of autumn.

This year, you may see some variations and new twists on the classic recipe, including dairy-free alternatives to appeal to a broader audience.

How Much Do Pumpkin Spiced Lattes Cost?

Pumpkin spiced lattes vary by price, depending on the size of the coffee and customizations. The price increased by about 4% last year, bringing the price to $5.45 to $5.95 for a grande PSL. However, rumor also has it that the cost of pumpkin spiced lattes may be increasing once again this year. 

How Long Can You Get Pumpkin Spiced Lattes For?

The Starbucks fall menu is predicted to run from August 24th until November 1st, 2023. 

Will There Be New Starbucks Fall Menu Items?

In addition to the fan-favorite pumpkin spiced latte, Starbucks lovers also look forward to the other delicious fall menu items. 

In previous years, in addition to the PSL, there have been other seasonal drink options, including a Pumpkin Cream Cold Brew, and the Apple Crisp Oatmilk Macchiato.

Each year at Starbucks, we also see tasty fall treats, such as the Pumpkin Cheese Cake Muffin and the Owl Cake Pop, which are potentially returning to the 2023 fall menu as well. 

This year, there’s expected to be a few new menu items, including a Baked Apple Croissant, an Iced Pumpkin Cream Chai Latte, and an Iced Apple Crisp Oatmilk Shaken Espresso (yum!). 

With so many delicious options, it’s easy to see why everyone can’t wait for these menu items to be released! 

Fall Flavors May Be Arriving Early This Year

The potential early release of pumpkin spiced lattes has created a stir among coffee lovers and fall enthusiasts. Whether driven by consumer demand, a marketing strategy, or a combination of factors, this year’s arrival could set a new precedent for seasonal beverages.

As we await official confirmation, keep your eyes peeled for announcements and prepare your taste buds for a treat. The early release of pumpkin spiced lattes may just be the perfect way to usher in the fall season a little ahead of schedule.

And for now, if you can’t wait for the early release, why not try making a pumpkin spiced latte at home? Here are some healthy pumpkin latte recipe ideas you can try until you can get your hands on your seasonal Starbucks favorite!

The post Starbucks’ Fall Menu is Rumored to Release Early This Year: Here’s Everything You Need to Know appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

RELATED: Unlocking the Power of Protein: Your Secret Weapon for Sustainable Weight Loss

Understand Your Personal Protein Needs

Your daily protein needs vary depending on your age, sex, weight, and activity level. A general guideline comes from the National Academy of Medicine, which recommends a daily intake of 0.8 grams of protein per kilogram of body weight for adults. However, for most exercising individuals, and for building and maintaining muscle mass, the International Society of Sports Nutrition suggests a daily protein intake between 1.4–2.0 grams of protein per kilogram of body weight per day. 

As with all nutritional guidance, consulting with a registered dietitian or nutritionist who understands your specific needs and wellness goals is the best way to determine your optimal protein intake.

RELATED: 6 Signs You Aren’t Eating Enough Protein

9 Simple Tips to Hit Your Daily Protein Goals

#1 Start Your Day With a Protein-Rich Breakfast

Including a protein-rich food item like eggs, Greek yogurt, or a protein shake in your breakfast can kickstart your day and make reaching your target more manageable.

RELATED: 10 Ways to Add More Plant-Based Protein to Breakfast

#2 Incorporate Protein Snacks

Having snacks like nuts, cheese, Greek yogurt, or hard-boiled eggs on hand will ensure that you’re steadily consuming protein throughout the day, support blood sugar levels, and help you meet your daily protein goals. 

#3 Opt for Lean Protein Sources

Chicken, turkey, fish, and lean cuts of beef are excellent sources of protein without extra fats. For vegetarians and vegans, tofu, tempeh, and legumes can be wonderful alternatives.

#4 Utilize Protein Shakes if Necessary 

Sometimes, you might need a little extra help to meet your protein needs. Protein shakes are convenient options, especially for people with high protein requirements or dietary restrictions. When choosing a protein powder, ideally, you’ll want to opt for a powder with clean ingredients and one without added sugar or artificial ingredients. 

RELATED: The 6 Healthiest Protein Powders According to an RD

#5 Cook With Protein-Rich Grains and Legumes

Quinoa, lentils, chickpeas, and beans are versatile and can be added to various dishes, ensuring that even your side dishes contribute to your protein intake, helping you get closer to reaching your daily protein goals. You can also add things like chickpeas and lentils on top of a salad for an added protein boost. 

RELATED: 11 Delicious Sources of Plant-Based Protein to Add to Your Diet

#6 Keep Track of Your Protein Intake

Using apps or a food journal to track your daily protein consumption can help you understand where you’re at and what you need to adjust to hit your target.

#7 Try Adding Seafood to Your Diet 

Fish like salmon, tuna, and mackerel are not only rich in protein but also in healthy omega-3 fatty acids. Including them in your diet can be a delicious way to meet your goals.

RELATED: The 12 Best Omega-3 Rich Foods to Add to Your Diet

#8 Explore Plant-Based Protein Options

For those following plant-based diets, explore options like tofu, tempeh, edamame, and legumes. These can be easily added to various dishes.

#9 Balance Your Diet

Remember that protein is just one part of a balanced diet. Incorporate fruits, vegetables, healthy fats, and whole grains to ensure overall wellness.

Simple Protein Hacks to Hit Your Protein Goals

Meeting your daily protein target doesn’t have to be a daunting task. By understanding your personal needs, strategically planning your meals and snacks, and utilizing various protein sources, you can effortlessly reach your goal. Whether you’re trying to build muscle, lose weight, or simply maintain a healthy lifestyle, these practical tips can guide you in the right direction.

The post 9 Practical Tips to Effortlessly Hit Your Daily Protein Goals appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Ahead, learn how to harness the power of protein to support sustainable weight loss and a healthy lifestyle. 

Protein & Weight Loss: What You Need to Know

Protein and Satiety: Feel Full Faster

Protein can help to control weight by promoting a sense of fullness. Research has shown that high-protein meals tend to slow down the emptying of the stomach, increasing the release of several hormones that signal to the brain that you’re full. This suppression of hunger can help control unnecessary snacking and portion sizes, leading to a more effective weight loss regime.

Thermic Effect: Burning Calories Through Digestion

Protein has a higher thermic effect compared to other macronutrients. This means that it requires more energy to be digested, absorbed, and processed. In practical terms, you burn more calories when you eat protein than when you consume carbohydrates or fats.

Muscle Preservation: Keep What You’ve Worked For

During weight loss, the goal is to lose fat, not muscle. Consuming adequate protein helps protect your lean body mass, especially when combined with strength training. The more muscle mass you have, the higher your resting metabolic rate, leading to more calories being burned throughout the day.

Quality and Source: Not All Proteins Are Created Equal

Different sources of protein come with various benefits and drawbacks. For instance, animal proteins usually contain all the essential amino acids, while most plant proteins are lacking in one or more. Combining various sources can help ensure that you’re getting a well-rounded amino acid profile.

RELATED: Complete VS Incomplete Protein: What’s The Difference?

How Much Protein Do You Need?

Determining the right amount of protein depends on various factors, including age, sex, physical activity level, and individual weight loss goals. A widely accepted guideline comes from the National Academy of Medicine, which recommends a daily intake of 0.8 grams of protein per kilogram of body weight for adults. However, for most exercising individuals, and for building and maintaining muscle mass, the International Society of Sports Nutrition suggests a daily protein intake between 1.4–2.0 grams of protein per kilogram of body weight per day. 

As with all things related to nutrition, consulting with a registered dietitian or nutritionist who understands your specific needs and wellness goals is the best way to determine your optimal protein intake.

RELATED: 6 Signs You Aren’t Eating Enough Protein

Potential Pitfalls: Balance Is Key

While increasing protein intake can support weight loss, it shouldn’t be done to the extreme. Unnecessarily high protein diets may lead to issues with kidney function and other health problems, particularly if the person has pre-existing health conditions.

RELATED: 11 Delicious Sources of Plant-Based Protein to Add to Your Diet

The Protein Path to Sustainable Weight Loss

Unlocking the power of protein is more than a weight loss gimmick; it’s a scientifically backed approach to sustainable weight management. By understanding the role protein plays in hunger suppression, calorie burning, muscle preservation, and overall health, you can tailor your diet to your unique needs.

Remember, every individual is different, and working with a registered dietitian or a nutritionist will help you create a personalized plan that aligns with your goals and lifestyle. Utilize protein as your secret weapon, and set yourself on the path towards a healthier and happier you.

The post Unlocking the Power of Protein: Your Secret Weapon for Sustainable Weight Loss appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But, you may be wondering, what about protein? Isn’t a protein-rich breakfast important, too? It is! And contrary to popular belief, you can easily enjoy a morning meal that’s both plant-based and protein-packed.  

Ahead, we’re sharing the best ways to add more plant-based protein to your breakfast and breaking down all the benefits!

Health Benefits of Adding More Plant-Based Whole Foods to Your Diet 

There are many benefits of incorporating more plant-based whole foods into your diet, even if you’re not strictly vegan or vegetarian. That’s right — you don’t have to be vegan or vegetarian to benefit from this eating style! In fact, virtually every diet recognizes the importance of plant-based foods to some extent, encouraging the addition of whole foods like antioxidant-rich leafy greens and fiber-filled veggies. 

If you think about it, plant-based foods in their whole form are some of the most nutrient-dense foods on the planet! Foods like colorful fruits and veggies, nuts and seeds, whole grains, beans, and legumes are not only balanced in macronutrients (including plant-based protein), but they’re also full of vitamins, minerals, and antioxidants. 

A diet rich in plant foods is associated with:

• Reduced inflammation
• Lower cholesterol and blood pressure
• Heart health improvements
• Reduced risk for cardiovascular disease
• Improved immunity
• Reduced risk for Type 2 Diabetes
• Weight loss support

The Benefits of a High Protein Breakfast

As we mentioned, a protein-rich diet is equally as important! Similar to the benefits of plant-based whole foods, kicking off your day with a protein-packed meal has shown to be very beneficial.

According to research, a protein-packed breakfast increases satiety and prevents overeating, reduces cravings for not-so-healthy foods, regulates hormones (especially ghrelin and leptin, our hunger hormones), and supports energy and metabolism.

The good news is that getting adequate amounts of plant-based protein in your morning meal is easier than you think. Ahead, we’re sharing the best ways to enjoy a plant-based breakfast packed with protein. Prepare to be fueled, satiated, and satisfied!

RELATED: 6 Delicious Ways to Make Breakfast Healthier

10 Ways to Add More Plant-Based Protein to Your Breakfast 

#1 Protein-Packed Smoothies

Sans protein powder! That’s right — you can make a protein-rich smoothie with whole food ingredients — no protein powder needed. 

Our favorite smoothie ingredients for a nourishing protein-packed, plant-based breakfast include:

Almond butter: 1 tablespoon = 3.5 grams of protein 

Peanut butter: 1 tablespoon = 4 grams of protein 

Hemp seeds: 1 tablespoon = 3 grams of protein 

Chia seeds: 1 tablespoon = 2 grams of protein

Kale: 1 cup = 3 grams of protein 

Avocado: ½ avocado = 3 grams of protein

Oats: ½ cup = 6 grams of protein

With this in mind, let’s blend up something nutritious and delicious, shall we? Packed with plant-based protein, whip up this berry smoothie for a healthy start to the day. 

Serves: 2

Ingredients:

• 1 1/2 cups unsweetened oat milk 
• 2 cups frozen mixed berries 
• 1 frozen banana 
• 1 tbsp chia seeds
• 1 cup baby spinach
• 1 tbsp almond butter
• 1 scoop of plant-based protein of choice

Directions:

Step #1: Add all ingredients to a high-speed blender and blend until smooth.

Step #2: Enjoy!

#2 Meal-Prep Overnight Oats

Did you know that a ½ cup of oats contains nearly 6 grams of plant-based protein? And that’s without any additional ingredients added! If you include other protein-rich ingredients like nut butter, plant-based milk, and chia seeds, you’re looking at a mighty tasty breakfast loaded with plant-based fuel. Our favorite way to combine these tasty ingredients is with a mouth-watering overnight oats recipe! The perfect busy-morning breakfast. 

Need some meal-prep inspiration? Try these five tasty overnight oats recipes,

#3 Warming Plant-Powered Breakfast Bowls

Prefer a warm breakfast? You can get all the benefits of overnight oats with a warming bowl of whole grains like oven-baked oatmeal or cozy quinoa porridge! And if you want to up the plant-based protein even further, add a drizzle of nut butter or a sprinkle of protein-packed seeds, like hemp seeds.

Try this Decadent Chocolate Peanut Butter Oats recipe — it tastes like dessert for breakfast, yet it’s made with nutritious plant-based whole foods like oats, peanut butter, and almonds that are packed with protein!

Ingredients:

• ½ cup oats, rolled
• 1 cup oat milk
• 1 tsp cinnamon
• ½ tsp cocoa powder
• 1 tsp peanut butter
• dark chocolate chips, melted
• 1 tbsp peanut butter, to drizzle
• banana, sliced
• 1 tbsp slivered almonds

Directions

Step #1: Combine the oats and the oat milk in a saucepan over medium/high heat and bring to a boil. Add the cinnamon, cocoa powder, and one teaspoon of peanut butter. Stir well.

Step #2: Reduce the heat to medium and simmer. Cook for 7-10 minutes or until the oats are soft.

Step #3: Transfer to a serving bowl and top with a drizzle of melted dark chocolate, peanut butter, sliced banana, and almonds.

Step #4: Enjoy!

#4 Plant-Based Protein Energy Bites

Make a batch of protein-packed energy bites using plant-based ingredients. When you’re in need of on-the-go energy, it’s the easiest way to fuel your morning while satisfying your sweet tooth. Plus, you can easily adjust the flavor or customize the recipe with your favorite ingredients (like adding in cacao powder or swapping out PB for almond butter).

Try this yummy FitOn PRO energizing almond butter breakfast bites. These bites are full of plant-based protein and fiber, making them the perfect grab-and-go breakfast to keep you satisfied all morning. 

Ingredients:

• 1 cup oats, rolled
• ¼ cup chia seeds
• ¼ cup walnuts
• ¼ cup slivered almonds
• 3 medjool dates, pitted
• ½ cup almond butter
• 2 tbsp coconut oil, melted
• 1 tsp cinnamon
• 1 tbsp honey
• 1 tsp vanilla extract
• ½ cup shredded coconut
• 1 pinch sea salt
• ¼ cup filtered water

Directions: 

Step #1: Add all of the ingredients, except the water, to a high-speed blender or food processor and blend until smooth.

Step #2: Slowly add the water until the mixture comes together.

Step #3: Chill in the fridge for 15 minutes and then roll into bite-sized rounds and sprinkle with additional coconut if desired.

Step #4: Store in an airtight container in the fridge.

#5 Chickpea-Topped Avocado Toast

Give traditional avocado toast a plant-powered upgrade. Make your favorite avocado toast recipe, and simply top it with a serving of roasted chickpeas! In addition to adding 5 grams of protein per half-cup serving, roasted chickpeas also provide a tasty and flavorful crunch!

Some other protein-packed plant-based toppings? Try a sprinkle of hemp seeds or nutritional yeast!

#6 Plant-Based Breakfast Scramble

Skip the eggs and give tasty tofu or tempeh scrambles a try. This plant-based breakfast is not only loaded with protein, but it’s also an easy way to load up on various veggies! Some of our favorites include zucchini, mushrooms, tomatoes, and sauteed sweet potatoes. 

#7 Loaded Breakfast Tacos 

This savory breakfast option is a satisfying way to fuel up on protein-packed plant foods. Protein-rich ingredients like black beans, chickpeas, avocado, and kale make for filling and flavorful additions! You can even add in crumbled tofu or tempeh for an added boost. Wrap it all up in your favorite breakfast tortilla (which can be protein-packed too… hello chickpea tortillas!) and dig in. 

#8 Creamy Chia Pudding

Aside from their rich fiber content (a whopping 5 grams per tablespoon), chia seeds are packed with healthy fats and plant-based protein. And, they’re low in calories. The takeaway? They make for the most satiating, nutritious meal! And if you’re a sweet tooth lover, the good news is that making chia seed pudding is like enjoying a healthy dessert for breakfast.

Try this simple overnight oat protein-packed chia pudding recipe!

Ingredients:

• 3 tbsp chia seeds
• 1 cup oat milk
• 1 scoop protein powder
• ½ banana, mashed
• ½ tsp cinnamon
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• 1 handful mixed berries
• Slivered almonds, to serve

Directions:

Step #1: Place the chia seeds in a bowl and cover with the oat milk. Add the protein powder, banana, cinnamon, vanilla, and pure maple syrup. Stir well.

Step #2: Place in the fridge overnight.

Step #3: Top with fresh berries and slivered almond before enjoying.

#9 Breakfast Parfait

Whipping up a morning breakfast parfait is a quick and simple way to load up on good-for-you nutrients that pack in a considerable amount of protein. Best of all, it’s easy to customize and takes minutes to prepare! 

Step #1: Make Your Base. To make your base, you’ll need a yummy and filling option like yogurt (we love Kite Hill Greek-Style yogurt for a protein-rich plant-based option) or chia pudding. 

Step #2: Add A Crunchy Layer. Next, you’ll want to give your breakfast some texture by adding a crunchy layer — feel free to get creative here! Think: protein-packed cereals, a sprinkle of homemade trail mix or granola, or a handful of nuts and seeds.

Step #3: Flavor it With Fruit. Give Your parfait an all-natural flavor boost with fresh fruit. Berries are a low-sugar, low-calorie option that are full of fiber (and our personal favorite). But, this could be any fruit of your choosing!

Step #4: Repeat steps 1-3. To complete your parfait, add another layer of each previous layer. Store it in an airtight container or enjoy immediately!    

#10 Oatmeal Raisin Breakfast Cookies

Thanks to oats, almonds, pumpkin seeds, and chia seeds, these dessert-like breakfast cookies are rich in plant-based protein, along with other nutritious ingredients like cacao nibs and cinnamon. Enjoy with your morning coffee and a fresh bowl of berries for a balanced meal! 

Ingredients: 

• 1 cup oats, rolled
• 2 tbsp chia seeds
• ¼ cup shredded coconut
• ¼ cup pumpkin seeds
• ⅓ cup slivered almonds
• ¼ cup raisin
• ¼ cup cacao nibs
• ½ tsp cinnamon
• 1 tsp vanilla extract
• 2 tbsp tahini
• 2 tbsp maple syrup
• 1 pinch sea salt
• ¼ cup water
• almond butter, to serve

Directions:

Step #1: Preheat the oven to 350°F and line a baking tray with parchment paper.

Step #2: Add all ingredients to a food processor and blend until the mixture comes together, adding a splash more water if needed. 

Step #3: Drop the cookie dough by the rounded tablespoon onto the parchment-lined baking tray, shaping them into rounds.

Step #4: Bake for 15 minutes until the edges are golden.

Step #5: Remove from the oven. Once cool, serve with a dollop of almond butter.

Fuel Your Day, The Plant-Powered Way!

As you can see, starting the day with a nourishing protein-packed breakfast can be quite simple. There are so many ways to mix and match your favorite plant-based foods to create a tasty, protein-rich meal. And, you don’t have to be fully plant-based to reap the benefits! Any eating plan can benefit from the addition of extra plant-based protein or plant-based whole foods, in general! So, go ahead and fuel up the plant-powered way. 

The post 10 Ways to Add More Plant-Based Protein to Breakfast appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Pizza & Inflammation: What to Know

If you’re wondering why pizza is often considered indulgent or unhealthy, it’s likely due to its association with inflammation. And if you take a deep dive into the ingredients, it’s easy to understand why! For starters, traditional pizza is typically prepared with inflammatory ingredients such as refined flour, dairy-filled cheese, and pizza sauce made with sugar or refined oils. Then, there are toppings to consider (think: processed meats like pepperoni and sausage, or globs of high-calorie ranch dressing). 

Full of simple and added sugars, saturated fats, and preservatives, these inflammatory ingredients have been shown to spike blood sugar levels, and can wreak havoc on our gut health, just to name a few. 

However, by opting for healthy ingredient alternatives like unsweetened pasta sauce, gluten-free or cauliflower crusts, and nutrient-dense toppings like roasted veggies, you can transform your favorite inflammatory pizza into a delicious and nutritious dish. 

RELATED: 13 Sneaky Inflammatory Foods to Remove From Your Kitchen

How to Build a Healthy Homemade Anti-Inflammatory Pizza

Step #1: Choose a Healthy Pizza Crust Base

Building your healthy pizza begins with the crust! Rather than using refined flours (like all-purpose flour), opt for more nutritious alternatives like whole wheat, spelt, or gluten-free crusts. Unlike white flours, which are void of fiber and nutrients, whole grain and gluten-free alternatives are a better choice when it comes to reducing inflammation and supporting a healthy lifestyle. 

Here are some nutrient-dense pizza crust alternatives to consider:

• Cauliflower pizza crust
• Gluten-free pizza crust (made with almond or chickpea flour)
• Sweet potato pizza crust
• Zucchini or spaghetti squash pizza crust

Keep scrolling for recipes! And if you’re looking for a single-serve option, you could also load up a portobello mushroom cap or grain-free tortilla with your favorite toppings and bake it like a pizza. 

Step #2: Opt For an Unsweetened Tomato Sauce

Many store-bought sauces contain sneaky ingredients that can contribute to inflammation, like added sugar and refined oils. If you’re choosing store-bought, make sure to read the ingredients — the simpler the ingredients, the better! Try to avoid products that contain added sugar and inflammatory oils like canola or vegetable oil. Instead, look for sauces made with tomatoes, spices, and healthy oils like olive oil or avocado oil.

Alternatively, you can make your own! Follow your favorite recipe, or try this simple sugar-free tomato sauce.

Ingredients:

• 1 14 oz can crushed tomatoes, unsweetened
• 1 tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• Sea salt and black pepper, to taste

Directions:

Step #1: In a saucepan, heat the olive oil over medium heat.

Step #2: Add the minced garlic and saute for about 1-2 minutes, until fragrant. Next, add crushed tomatoes, oregano, basil, salt, and pepper.

Step #3: Simmer the sauce on low heat for 10-15 minutes, stirring occasionally. 

Step #4: Once the sauce has slightly thickened, remove it from the heat to cool. Serve immediately or store in an airtight jar in the refrigerator for future use.

Step #3: Flavor Your Pizza With Nutrient-Dense Toppings

It wouldn’t be a pizza without the toppings! And with so many anti-inflammatory options, you can keep your pizza nutritious and delicious.

Here are some anti-inflammatory toppings to consider:

• Leafy greens like spinach, kale, or arugula
• Colorful veggies such as bell peppers, cherry tomatoes, zucchini, and red onions
• Antioxidant-rich veggies such as artichokes and broccoli
• Plant-based protein such as chickpeas
• Omega-rich fats such as avocado and olives
• Fresh herbs and spices such as garlic, basil, and oregano
• Dairy-free cheese such as nutritional yeast, or nut-based mozzarella made from almonds or cashews

3 Healthy Anti-Inflammatory Pizza Bases

#1 Cauliflower Crust Pizza

Ingredients:

• 1 medium head cauliflower, grated (about 3 cups)
• 1 large egg, whisked
• ½ cup shredded mozzarella cheese (or dairy-free alternative)
• 1 tsp dried oregano
• ½ tsp garlic powder
• Sea salt and black pepper, to taste 

Directions:

Step #1: Preheat your oven to 425°F and line a baking sheet with parchment paper.

Step #2: Using a food processor, grate the cauliflower into a rice-like texture.

Step #3: Next, steam the cauliflower rice over the stove or in a microwave-safe bowl for about 5-6 minutes. Once steamed, set aside to cool.

Step #4: Pour the cauliflower onto a clean kitchen towel and wring out the excess moisture. Note: this step is essential to achieve a crispy crust!

Step #5: Once the liquid is drained, combine the cauliflower, beaten egg, mozzarella (or dairy-free cheese), oregano, garlic powder, salt, and pepper in a mixing bowl. Mix well until a dough forms.

Step #6: Spread the cauliflower dough onto the prepared baking sheet and shape it into a pizza crust.

Step #7: Bake the crust for 12-15 minutes or until it turns golden brown and starts to crisp up around the edges.

Step #8: Remove the crust from the oven, add your preferred sauce and toppings, then return it to the oven for an additional 8-10 minutes or until the toppings are cooked and the cheese is melted.

Almond Flour Pizza Crust (Dairy & Gluten-Free)

Ingredients:

• 1 ½ cups almond flour
• 1 tbsp ground flaxseed
• 2 tbsp water
• 1 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp garlic powder
• Sea salt and black pepper, to taste 

Directions:

Step #1: Preheat the oven to 375°F and line a baking sheet with parchment paper.

Step #2: Next, prepare a flax egg. In a small bowl, mix the ground flaxseed with water and let it sit for a few minutes until it becomes a gel-like consistency.

Step #3: Once the flax egg has set, combine the almond flour, flaxseed egg, olive oil, dried oregano, garlic powder, salt, and pepper in a large mixing bowl. Mix until a dough forms.

Step #4: Place the dough on the prepared baking sheet and use your hands to form a pizza crust shape.

Step #5: Bake the crust for 15-18 minutes or until it becomes lightly golden and slightly crispy around the edges.

Step #6: Remove the crust from the oven and add your desired sauce and toppings. Return it to the oven for an additional 8-10 minutes or until the toppings are cooked, and the pizza is heated through.

Sweet Potato Pizza Crust

Ingredients:

• 2 medium sweet potatoes, peeled and grated (about 2 cups)
• ½ cup almond or chickpea flour
• 1 large egg (or flax egg)
• 1 tsp dried oregano
• ½ tsp garlic powder
• Sea salt and black pepper, to taste 

Directions:

Step #1: Preheat the oven to 425°F and line a baking sheet with parchment paper.

Step #2: Grate the sweet potatoes in a food processor. Then, place the grated sweet potatoes in a clean kitchen towel and wring out any excess moisture.

Step #3: Add the sweet potatoes to a large mixing bowl along with the flour, egg, dried oregano, garlic powder, sea salt, and black pepper. Mix well until a dough-like consistency forms.

Step #4: Spread the sweet potato dough onto the prepared baking sheet and shape it into a pizza crust.

Step #5: Bake the crust for 15-18 minutes or until it becomes firm and lightly golden.

Step #6: Remove the crust from the oven and add your sauce and toppings of choice. Return it to the oven for an additional 8-10 minutes or until the toppings are cooked, and the pizza is heated through.

The Tastiest Anti-Inflammatory Pizza Combos

Protein-packed pizza: cauliflower crust + tomato sauce + shredded chicken + spinach + chickpeas + avocado 

Mediterranean pizza: gluten-free crust + tomato sauce + spinach + cherry tomatoes + kalamata olives + roasted red bell peppers + artichoke hearts + feta + basil 

Dairy-free buffalo pizza: sweet potato crust + roasted cauliflower + red onion + Greek yogurt ranch dressing + buffalo sauce 

Veggie pizza: cauliflower crust + tomato sauce + broccoli + zucchini + red onion + mushrooms + spinach + almond-based mozzarella + basil 

Pesto pizza: gluten-free crust + pesto sauce + arugula + broccoli + artichokes + dairy-free mozzarella 

Have Yourself An Anti-Inflammatory Pizza Party

With a little know-how, pizza can certainly be enjoyed as part of an anti-inflammatory and healthy diet — and it’s as easy as making a few simple swaps. Whether you opt for store-bought or homemade, these healthy alternatives will help satisfy your cravings in a delicious and nutritious way. So, schedule a pizza night and get ready to enjoy a healthy twist on your favorite comfort food.

The post 3 Anti-Inflammatory Pizza Recipes + Healthy Toppings & Flavor Combos appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

There’s no such thing as a fountain of youth. But there are things you can do to help protect the health of your skin, starting in your kitchen. Let’s explore some of the best anti-inflammatory foods for skin health and how you can add them to your diet. 

10 Anti-Inflammatory Foods for Skin Health

#1 Sweet Potatoes

Sweet potatoes get their beautiful orange color from compounds called carotenoids. The most abundant carotenoid in sweet potatoes is beta carotene, which your body converts into vitamin A. Carotenoids act as antioxidants, helping protect your cells from damage. Vitamin A in particular is needed for healthy skin as it plays a critical role in wound healing. 

Enjoy oven-roasted sweet potatoes or baked sweet potato fries, or mashed sweet potatoes made with coconut milk. You can prep cooked sweet potato cubes in advance and add them to protein bowls!

#2 Avocados 

Avocados are a rich source of vitamin E, lutein, zeaxanthin, and unsaturated fats that support skin health. One 2022 study found that women who consumed one avocado daily for 8 weeks experienced improvements in their forehead skin elasticity and firmness compared to the control group. 

Try mashed avocado on whole-grain toast for breakfast, slathering it on sandwiches, making guacamole for chips and cut veggies, or placing avocado cubes on tacos or burritos.

RELATED: 7 Reasons to Add Avocado to Your Diet

#3 Fatty Fish or Algae Oil 

The omega-3 polyunsaturated fatty acids EPA and DHA have been studied for their anti-inflammatory characteristics and skin health benefits. A 2020 review of 38 studies found that omega-3 fatty acid supplementation could benefit inflammatory skin conditions. Some evidence suggests that omega-3s may help protect skin from UV photodamage. 

If you consume fish, include fattier types, such as salmon, tuna, halibut, and mackerel. If you don’t eat fish, consider adding an EPA + DHA algal oil supplement to your diet. After all… fish get their omega-3s from microalgae in the ocean, so why not go straight to the source?

RELATED: The 12 Best Omega-3-Rich Foods to Add to Your Diet

#4 Broccoli 

You may be surprised to hear that broccoli is on the list of anti-inflammatory foods for skin health. Cruciferous vegetables are incredibly healthy as it is, but they also contain a unique compound called sulforaphane. Sulforaphane has anti-inflammatory and antioxidant properties that may help protect skin health, slow skin aging effects, and even inhibit the growth of cancer cells.

Interestingly, adding mustard seed boosts sulforaphane activity. Try lightly roasting broccoli in the oven and sprinkling some dry mustard powder over it.

#5 Tomatoes

Lycopene is an antioxidant and anti-inflammatory compound that gives plants, like tomatoes, their red color. It helps protect cells from damage and may even reduce the risk of various diseases. Cooked and canned tomatoes contain higher concentrations of lycopene than raw tomatoes. 

Add canned tomatoes to soups, pasta dishes, and pizza sauces. Roast raw tomatoes in the oven or slice and saute them in a skillet with some olive oil before adding to recipes. 

#6 Soy

Soy is an often misunderstood food because it contains compounds called isoflavones that mimic estrogen. However, evidence shows that consuming isoflavones via whole soy foods offers numerous benefits. They may even help your skin stay healthy and youthful as you age. 

In a 2007 randomized controlled trial, the daily intake of soy isoflavones for 8 weeks was effective in improving signs of aging on the skin of middle-aged women, including the appearance of wrinkles, compared to the control group.

Try substituting crumbled tofu in place of scrambled eggs, adding edamame to salads and stir-fries, or heating up tempeh for sandwiches. 

#7 Red Grapes

Resveratrol is a protective antioxidant compound released by certain plants when they’re faced with potential danger. It’s concentrated in the skin of grapes. Some research suggests that resveratrol may offer protective effects against cancer. 

A 2020 review concluded that resveratrol has benefits for wound healing, protecting the skin from sun damage, and promoting skin regeneration. The authors found that not only can resveratrol protect the skin from type B ultraviolet radiation, a main factor in skin aging, but can also boost collagen synthesis. 

#8 Citrus Fruits

Vitamin C is a potent antioxidant best known for its role in immune function and collagen synthesis. It helps provide a barrier to protect skin health, which may be beneficial in reducing the effects of aging. Find vitamin C in citrus fruits, such as oranges, limes, lemons, and grapefruit. 

#9 Berries 

Blue, red, and purple plant foods, like berries, contain high amounts of anthocyanins. These are antioxidants and have been studied for their potential ability to protect the skin from sun damage, harmful pathogens, and stress. 

Add an array of colorful berries to your diet, like raspberries, blueberries, strawberries, and blackberries to reap their anthocyanin benefits. Enjoy them on their own or in smoothies, oatmeal, and yogurt.

RELATED: The Healthiest Low-Sugar Fruits to Add to Your Diet

#10 Apples 

Quercetin is an antioxidant and anti-inflammatory compound found in plant foods like apples, onions, berries, and bell peppers. Some studies indicate quercetin may help reduce inflammation in the body. Specifically, it may be beneficial for skin inflammation and age-related conditions. 

Apples are delicious on their own or with nut butter. You can bake apples in the oven with cinnamon and brown sugar, chop up raw apples and add them to salads or grain bowls, or peel them and make homemade applesauce. 

Support Natural Aging With Food

The power of protecting your skin health can come from the simplest of places. Rather than spending hundreds on skin creams and procedures, consider how you can use food to support natural aging. The list of best anti-inflammatory foods for skin health above is packed with nutrients and compounds that not only nourish your skin but benefit your overall wellness.

The post The 10 Best Anti-Inflammatory Foods For Youthful Skin appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.