10 Self-Care Ideas for Winter

Kate Lawson • Feb 15, 2022

Winter, you either love it or you hate it. If you don’t enjoy winter time, you’re definitely not alone. The colder months, especially the holidays, can be very difficult for some people. Along with the freezing temperature comes daylight savings time ending, dangerous driving conditions from the snow, the stress and often times grief for loved ones during the holidays, increased isolation, and most people become more sedentary during the winter months.

You’d be surprised at just how many people deal with some or all of these consequences of winter time. The sad truth is, many people struggle with Seasonal Affective Disorder (SAD), which is a type of depression related to the changes in seasons. According to Boston University, an estimated 10 million Americans are affected by SAD, with women more likely to be affected.

If you struggle with SAD or you find your depression worsens in the winter, know that you’re certainly not alone. One of the best ways to combat SAD, along with therapy or medication if needed, is to practice self-care. When I say self-care, I don’t mean just doing some quick retail therapy, I mean putting into practice actual habits that in the long run will make a significant difference in your mood and your life.

Without further ado, let’s get into some ways to truly take care of yourself this winter.

1. Begin a Journal

Emotions and fears can be difficult to manage on your own. The thoughts and feelings seem to swirl around in your head with no outlet. That’s why giving your brain a safe channel into dealing with those feelings is important, and journaling can be that outlet for you.

Ending your days by writing out a page on how you feel, how your day went, your current fears and wants, etc. can help your brain process and better understand your emotions. Not to mention, when you’re having racing thoughts or unwanted feelings that you simply can’t stop thinking about, putting everything down on paper and out of your head can help give you a sense of relief, even if it’s for a short while.

Always remember that with journaling, you should try to be as consistent as possible. This way your brain is getting a much needed exit each day, and over time it can add up to less stress and a better way to regulate your emotions. If you miss a day or two, don’t be too hard on yourself, but try to make a conscious effort to take ten minutes for yourself each day to write your journal entry.

2. Eat Healthy

Does your diet really matter when it comes to mental health? Absolutely. Believe it or not, but your gut and your brain are actually connected, meaning what you eat effects what your brain does. More and more, researchers are finding that irritation in your GI system can send signals to your nervous system that trigger mood changes.

Eating foods that are highly processed and have a high sugar content can lead to inflammation throughout your body and in your brain, which in turn puts stress on the brain potentially leading to a number of mood disorders like anxiety and depression.

Basically, eating nutrient dense foods can have a positive effect on your mental health. Your gut needs good bacteria in it in order to be healthy and send those good signals to your brain. So what are the best foods you can eat for a healthy gut? According to Sutter Health, the best things you can eat for a better brain and gut are complex carbohydrates like starchy vegetables, fiber-rich fruits, and grains like quinoa. Lean proteins like chicken, fish, and eggs are also essential, as well as fatty acids that can be found in fish and nuts.

One of my favorite things to eat when I feel like I need a healthy brain boost is an acai bowl from Better Blend. Their bowls are packed with fresh fruits, filled with vitamins and antioxidants, and then topped with yummy and nutritious toppings like pecans, granola, and organic honey. The bowls are a really delicious way for me to know I’m getting a meal that incorporates the good food my brain and gut needs.

Remember that eating a healthy diet doesn’t mean you can never have fries or chips again, it simply means that you make an effort to eat those highly processed foods in moderation. This winter, try to give your gut and brain a break and get creative in the kitchen making some truly healthy meals.

3. Practice Gratitude

It may sound cheesy, but being grateful can actually make you a happier person and improve your mental health. Around the holidays is when most people think about what their thankful for in their lives. But there’s a difference between thinking about things you’re grateful for just in the weeks of Thanksgiving and Christmas and actually practicing gratitude.

Gratitude is “the quality of being thankful”, but practicing gratitude is training yourself to call out and notice the wonderful things you have in your life each day and then acknowledging how appreciative you are for them. Practicing gratitude has been proven to help your mood, because expressing gratitude releases dopamine and serotonin in the brain, making us feel better mentally. If you want to dive deeper into how gratitude can improve your mental health you can check out this study done by the American Psychological Association, and this study done by the Department of Clinical Psychology at Shiraz University.

Essentially, practicing gratitude each day helps your brain to form new positive pathways to think about your life, which in the long term could reframe the lens you look at the world through in a more optimistic and joyful way. There are several ways to put gratitude into practice. My personal favorite way is to jot down 10 things I’m grateful for in my life every day, and then reflect on how much those things mean to me. You can use a blank journal to do this, and just set aside 5 or 10 minutes a day to practice gratitude.

I will say that in the short time I’ve been doing this, I’ve started to see improvements in how I think and feel each day, and how I’m getting slowly better at regulating my emotions. Practicing gratitude takes only a few minutes a day, but it can have lasting positive effects on your mood.

4. Take a Walk

I know it sucks to walk when it’s freezing cold outside, but walking can actually help benefit your mental health. Taking a walk each day, especially a walk out in nature, can have a powerful impact on both your mental and physical health. Walking gives your mind a much needed moment to rest and relax, plus, being active, even if it’s walking, can help reduce unwanted stress and anxiety.

The benefits of walking have been heavily researched and proved by scientists, if you want to know more about how walking can have a significant impact on your mental health; you can check out this study done by The University of Mississippi and this study conducted by York University. In the winter, most of us are cozied up in our homes by the fireplace, but staying in day after day can become tiring and cause cabin fever. Walking gives your body and mind a change of scenery, which is important for anyone.

Personally, I think the best way to get your walk in during the winter is to pick a time during your day where you feel the most drained. Then, bundle up to make sure you won’t be too cold, and walk outside for about 15 minutes without your phone or any distractions; focus your attention on the scenery in front of you and appreciate the beauty of it all.

During my walks, it also helps me to actively notice the cold air I’m breathing in and I then try to think of things that I truly admire about my life and my surroundings. I know it might be hard to imagine, but who knows, you may come to look forward to your winter walks!

5. Get Enough Z’s

It might seem obvious, but getting enough sleep is so important for a healthy body and mind. The fact is that being sleep deprived can have an effect on your mental health. Unfortunately, individuals who have conditions like depression and anxiety are more likely to have sleep problems, that’s why it’s so important to practice good sleeping habits if you suffer from SAD, depression, anxiety, or all three.

Some of the most effective ways to combat depression related sleeping issues I’ve personally found is: turning on a white noise machine during the night, going to sleep at the same time each day, stop using a smartphone an hour before bedtime, exercise some time during the day, using an essential oil diffuser in my bedroom, and finally, sleeping in a cold room.

Even though it’s winter time, don’t be afraid to turn your thermostat down a few notches when it’s time for bed. Sleeping in a cool room can have awesome benefits for you, it helps you fall asleep quicker and improve the quality of that sleep, a cold room also helps to improve your melatonin levels, and with melatonin being linked to serotonin, sleeping in a cool room may enhance your mood overall.

I know how frustrating it can be to not get enough sleep when you already feel drained. But get into the habit of making a relaxing bedtime routine and sticking to it even when you feel like it isn’t working. Eventually you may find that both your sleep and your mood increase for the better.

6. Consider Therapy

Don’t knock it till you try it. I’m a huge believer that therapy can be beneficial to anyone, regardless of if they struggle with SAD, depression, or anxiety. The fact is, as humans, we all have difficult times in our lives where we could use some extra help. Therapy gives you a safe, and confidential outlet to really talk through how you’re feeling.

The winter time brings about a lot of memories and emotions for people. Some individuals adore the holidays and the cold, but for many people the holidays and colder months bring up a lot of sad feelings and thoughts. Whether it’s the first Christmas without a loved one, the overwhelming stress of the holidays, or feeling particularly alone during the cold period; there are a multitude of reasons why someone could really struggle during winter.

The bright side is, there is absolutely help, and you do not have to hurt alone. Therapy is a healthy release for depressed and anxious thoughts and feelings. In therapy you can talk in depth about how you feel, and in turn get clinical input, advice, and learn coping skills on how to improve your emotions and thought patterns. Therapists help to guide you in processing your SAD, depression, or anxiety in a healthy way.

Your options when it comes to therapy is plenty. Cognitive Behavioral Therapy (CBT) and Mindfulness Therapy are a few popular forms of therapy, but the options are endless. If you want to know more about all the types of therapy offered you can click here.

If you haven’t considered therapy due to the cost, you can have faith that there are free and low-cost therapy options available to you. If you’re a student, most colleges and universities offer free counseling services for anyone enrolled in classes. If you’re not a student, there are free or low cost therapies and groups around you that you can easily apply for. If you live in Hamilton county, the Recovery Center of Hamilton County has both online and in-person classes and group therapies that are completely free. Just a few of their groups include: Self-Compassion Group, PTSD & Recovery Group, and Bipolar and Depression Support.

If group therapy isn’t your thing, Community First Behavioral Health- Hamilton and North Key Community Care in Florence, KY offers low cost individual therapy to qualifying people. Another thing to keep in mind is that often times virtual counseling can cost significantly less than in-person, Better Help is a fully online therapy platform where sessions typically cost between 60 and 90 dollars, cutting the normal price of individual therapy by about 60%.

7. Socialize (even when you don’t want to)

Humans are social creatures by nature, which might be a disappointment to those with social anxiety like myself but it’s absolutely true. Often times when people struggle with their mental health, they tend to isolate and avoid doing things they used to enjoy, like going out with family or friends.

While it may be difficult to get yourself out and about feeling so low, if anything, spending time with others can help you to feel less alone, even if you aren’t directly discussing your mental health. The benefits of socialization are many, spending time with supportive individuals can help lower your stress levels, decrease depression and anxiety symptoms, and ultimately help improve your overall life satisfaction.

In a study done by Colorado State University, they found that people with greater depression symptoms viewed their lives, and felt, more satisfied and meaningful when they had more positive social interactions. The clinical study also found that depressed individuals felt more content with their lives when they felt a sense of “belonging”. Often times belonging is the human emotional need to feel loved and accepted by others; whether that’s by family, friends, religion, or co-workers. In order to really find that sense of belonging, socialization is needed in some way or another even though it can be challenging.

8. Admire Yourself

During one of my recent therapy sessions, we discussed the importance of positive self-talk, and how increasing your self-esteem may help with depression and anxiety. This topic really got me to contemplate about how I think and how I treat myself in my own head. It made me ask questions like: would I talk to a friend the way I talk to myself? or would I want to even spend time with someone who belittled me like I do myself each day? Probably not.

This is important because you spend 24 hours a day and 7 days a week with yourself; making an effort to boost your self-esteem is crucial. When we learn to really love ourselves, we often strive for an overall better life with happier relationships and experiences. It’s difficult to know where exactly to start when it comes to building our own self-esteem, since people with SAD, depression or anxiety are often more self-critical than others. My therapist encouraged me to write down ten things I like about myself every day in an effort to acquire higher self-esteem. The first time I did it, I couldn’t even think of five things I really valued about myself, but after sitting down and doing it a few times, I began to see more things that I admired about myself, and you will too.

Recognize the way you’re thinking and talking to yourself, would you speak that way to a dear friend going through a similar struggle? Hopefully not. The same compassion you would show a friend or family member is the same compassion you should show yourself. It’s certainly easier said than done for someone who is really struggling, but be persistent and recognize those self-critical tendencies or negative thinking and stop them in their tracks.

If you want to learn more about negative thinking patterns and how to combat them, click here.

9. Do Random Acts of Kindness

Helping others can actually help you. It always feels good to help someone in need or be the reason that someone smiled. But doing something positive for others doesn’t just make you feel good, it also can help improve depression and anxiety symptoms. According to Dr. Lyubomirsky of the University of California, positive activities, like helping others, primarily cultivates positive emotions and helps build personal strengths.

In other words, doing random acts of kindness can be an effective, and low-cost treatment for depressive symptoms. Doing things to help others can add positivity and feel-good emotions to your day-to-day life. Helping someone may seem small, but doing it often can add real happiness and benefit to how you feel.

Some easy ways to help others in a small way that could leave a big impact are: paying for the person behind you in the drive-thru line, leave an encouraging post-it note in a random place, or volunteer at a local homeless or animal shelter; volunteers are always needed at a multitude of organizations and your help can truly change lives.

Don’t think too hard about what to do as a random act of kindness, it can be as simple as sending a text of hope to a friend or family member struggling; or smiling at a stranger. Helping others feels so great because it makes you feel needed, inspirational, and impactful. All of which is true of each person, but being truly kind to others in turn helps us be kinder to ourselves, resulting in more positive and hopeful feelings.

10. Get Moving

It can be HARD to get up and go to the gym when it’s so cold outside, and struggling mentally can make it seem like even more of a chore. Even though it’s difficult, moving your body in some way can release positive endorphins in your brain, which can increase your feeling of well-being.

Cardio not really your thing? Don’t worry, really any exercise you do will help you in reaching your goal of feeling better. The exercise could be yoga, stretching, even actively cleaning your home. The overall goal is to get you up and moving while increasing your heart rate a bit. You don’t have to exercise for long either, even 10 or 15 minutes a day can be beneficial.

If going to the gym just seems like too tall a task, there are plenty of awesome, free, exercise apps that you can download and do the workouts right on your living room carpet. Some apps that I’ve tried and enjoy are Sworkit and Daily Workouts. These apps are super easy to use and they make working out easy by showing you how to do the exercise, as well as a built in timer to tell you when to stop.

Working out is something that I really love to do. When I found myself in a bad depression episode, I stop exercising completely because I felt so low. When I started to feel a little better, I began to be self-critical about not doing as much in the gym as I used to or not working out for longer. My advice would be to take things slow, and give yourself some grace if you beat yourself up about not working out as much or as intensely. The fact is, you’re going through something very difficult, and it’s important to not put expectations on yourself during this time; so be gentle with your body and mind!

Actively use these self-care ideas for winter!

Winter is hard enough, and struggling with seasonal affective disorder, depression, or anxiety during the cold months can seem unbearable. It’s important to understand that you are not alone in how you feel; I struggle heavily with mental health myself and so do millions of other people. One thing to have faith in, is that there is hope. There are resources, coping skills, and therapies available to help you.

Most importantly, be kind to yourself, be patient, show yourself compassion, and make yourself and your health a top priority. This difficult time will pass. Whether you decide to eat a little healthier, seek out a therapist, or start a gratitude journal; take active steps to help make your brain a little happier.

Resources:

National Suicide Prevention Hotline: 1-800-273-8255

Hamilton County Recovery Center: 513-241-1411

Substance Abuse and Mental Health Helpline: 1-800-662-4357

Samaritans: 1-877-870-4673

National Hopeline Network: 1-800-442-4673

Veterans Crisis Line: 1-800-273-8255

North Key Crisis Line: 859-331-3292

Hamilton County Crisis Line: 513-281-2273

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Best Low Carb Meal Replacement Shakes

By Kate Lawson • 28 Mar, 2022

If you’re just beginning a low carb diet, you may not know where to start when it comes to finding meals that are relatively low carb while still giving your body the essential nutrients it needs to thrive each day. Meal replacement shakes are a fast and easy way to get a good amount of vitamins and minerals at once, while still drinking something that will keep you full. Although, there are so many different meal replacement shakes out there, how do you know which ones are the best when it comes to following a low carb diet? Thankfully, I’ve done the work for you and found the best low carb meal replacement shakes around that will leave you satisfied without breaking your diet. Let’s dive in! 1. Better Blend Better Blend has a meal replacement shake that everyone will love. Called the “Blends”, there are over 20 different flavors to choose from! Perhaps the best part about Better Blend is that all of their Blends contain all the good stuff and none of the bad, all while being relatively low in carbs. Every blend is low in calories, carbs, sugar, and fat, then fortified with 50 vitamins and minerals. Plus, the fantastic flavor will blow your mind, people can’t believe that something so healthy can taste so good, just check out our reviews! Better Blend currently has three locations across the Cincinnati/Northern Kentucky area, so next time you’re out stop by and see what Better Blend’s all about! You can also check out their website here or browse their menu here . 2. Ketologie Ketologie is a keto protein shake that comes in two flavors: Vanilla and Strawberry. Ketologie shakes can be used as a meal replacement because a serving size provides your body with 300 calories, plus there is 14 grams of protein and health fats are included. Ketologie is also sugar free and contains no artificial sweeteners. When it comes to customer reviews they are doing relatively well, with a 4.5 out of 5 stars on their Amazon reviews. Customers say they love the taste and are satisfied with the results. 3. Keto Cheesecake Keto Cheesecake can be consumed on its own or it can be added to a protein shake of your choice for some extra flavor and sweetness. The Keto Cheesecake mix is made with real cream cheese and has 160 calories per serving with 4 grams of carbs. Although, where Keto Cheesecake lacks is in the protein area with only 2 grams per serving. The low carb shake has a 4.4 out of a 5-star rating on Amazon, and reviewers claim the shake tastes incredibly similar to real cheesecake. 4. Ample Ample is a great low carb meal replacement shake to have you have travel a lot; that’s because the shake powder comes in a plastic bottle that you just need to add water or milk to and shake. The Ample shakes come in Vanilla and Chocolate flavors, and you can be put on a subscription service for the shakes if you like. The Ample shakes do provide your body with the nutrients it needs in order to be a quality meal replacement shakes. They have either 400 or 600 calories per serving, and they contain 25 or 34 grams of protein per serving, while still being below 16 grams of carbs per bottle. 5. HLTH Code HLTH Code has two low carb meal replacement shake options, they offer a Chocolate Macadamia flavor, as well as a Creamy Vanilla flavor. Each of their bags have 15 total meals in them and you can get them on a subscription basis. At 400 calories per serving, it’s a good alternative to an actual meal. Plus, there is 27 grams of protein per serving and only 13 grams of carbs. The powder also contains great ingredients like grass-fed collagen and apple cider vinegar. 6. Ketond Ketond has two flavors when it comes to their protein powder: Chocolate Fudge Brownie and French Vanilla Crème. Ketond protein powder is made up of 75% high quality fats, 20% protein, and then 5% net carbohydrates. Ketond has ingredients like coconut milk powder, macadamia nut oil, whey protein isolate, whole egg powder, cream and dairy powder, and prebiotic fiber in their shakes. There are 200 calories per serving with 11 grams of protein and 3 grams of carbs. On Amazon, the Ketond protein powder has a 3.9 out of a 5-star rating. 7. Left Coast Performance Keto Shake Left Coast Performance offers a chocolate flavored keto meal replacement shake. Each shakes has just 250 calories per serving, so you may want to double scoop this powder if you’re looking to replace a meal. A serving also contains 20 grams of fat, 1-gram net carbs, and 5 grams of MCT. The powder has ingredients like coconut oil powder, grass-fed collagen, cocoa powder, and Stevia. You can even add this powder to your coffee in the morning to replace a rich chocolate creamer. This keto shake has a 4.5 out of 5-star rating on Amazon, and reviewers say it taste great. 8. Keto Science The Keto Science meal replacement shake comes in a chocolate and vanilla flavor. This shake has energy boosting MCTs and it’s both keto and paleo friendly. The container comes with 14 servings and each serving contains 224 calories, 8 grams of protein, and 2 grams of net carbs. You can always double up the scoop per serving if you want the added calories to make this shake a true meal replacement. The Keto Science shake has a 4.5 out of a 5-star rating on Amazon, and you can subscribe to get the powder monthly if you’d like. 9. 310 Shake The 310 shake is a plant based meal replacement drink so it’s good for those who are vegan or vegetarian. With the 310 shake, there is four different flavors to choose from: Mocha, Salted Carmel, Vanilla, and Chocolate. 310 also comes in different sizes, you can get a single serving shipped to you or choose between 14 and 28 servings. You may need to double scoop this one in order to make it a true meal replacement because there are only 90 calories per serving. With 1.5 grams of fat per serving and 7 grams of carbs per serving, this shake is low in both fat and carbs. The 310 shake has a 4.2 out of a 5-star rating on Amazon, and people love the variety of flavors they have. 11. Gemini Gemini is a vegan meal replacement shake that comes in two flavors: Haley’s Vanilla and Cosmic Chocolate. A serving of Gemini contains 16 grams of protein from 3 organic and vegan protein sources, the powder is also made with 14 different superfoods. Gemini is also gluten-free, dairy-free, and soy-free. Two scoops of the powder contain 180 calories, 6 grams of fat, and 16 grams of carbs. This is a great shake for vegans who want to make sure they are getting enough protein in their diet. 12. Keto Chow Keto Chow is a good low carb meal replacement shake option for those who want to try more flavors than just vanilla and chocolate. Keto Chow has the normal vanilla and chocolate flavors while also having flavors like: lemon mering, pistachio, apple pie, and pumpkin spice caramel. Keto Chow is 133 calories, 1.05 grams of fat, and 1.8 net carbs per serving before you add in any milk or fats. You can also use this powder in cooking things like desserts, snacks, and even some entrees according to their website. Keto Chow has a 4.4 out of a 5-star rating on Amazon. 13. Ka’Chava Ka’Chava is a powder blend of organic superfoods and plant-based proteins. The shakes come in a vanilla and a chocolate flavor, and they have great ingredients like omega-3s, greens, and several different fruits. A serving size is two heaping scoops of Ka’Chava powder and it includes 240 calories, 7 grams of fat, and 24 grams of total carbs. The reviews on Amazon are relatively good with a 4.5 out of a 5-star rating. Ka’Chava even has different recipes on how to use their powder on their website. 14. Shakeology Shakeology is a good source of protein with 16-17 grams of high-quality protein per serving. The Shakeology powder also contains good things like enzymes, prebiotics, probiotics, fiber, and other vitamins and minerals. They offer both vegan protein blends and whey protein blends; plus, they have a variety of flavors like: cookies and cream, café latte, tropical strawberry, and classic vanilla and chocolate. One scoop gives you 160 calories, 2.5 grams of fat, and 18 grams of carbs. 15. Perfect Keto The Perfect Keto powder is a whey protein blend that comes in a chocolate and vanilla flavor. Perfect Keto is gluten-free, soy-free, and non-GMO, the powder also has added MCTs to help promote weight loss. When it comes to supplement facts, one scoop of Perfect Keto contains 100 calories, 4 grams of fat, 15 grams of protein, and 4 grams of total carbs. The reviews for Perfect Keto are pretty good with a 4.5 out of a 5-star rating on Amazon. Check out these great low carb meal replacements! Whether you’re following a strict keto diet, or simply just trying to be conscious about your carbohydrate consumption; there are so many different low carb meal replacement shakes put there, making it overwhelming to figure out which one is best for you and your lifestyle. Plus, Better Blend can make finding the best low carb meal replacement shake even easier because each 24-ounce Blend is low in carbs and high in protein. Each Blend is made with premium nutritional ingredients and the flavor is even better; because each Blend tastes just like its name. The Brownie Batter and The Lemon Up Blends are my personal favorites but you’re bound to find your own go-to flavor! My hope is that this short blog helped to lay out some great low carb shake options for you so you don’t have to do the research yourself!

Better Blend helps improve gut healthy with probiotic smoothies

15 Foods to Improve Gut Health

By Kate Lawson • 08 Mar, 2022

You may not know it, but your gut health is incredibly important to your overall health. Your gut is where the food you eat is broken down, and where those nutrients are then distributed throughout your body. The only way to get the proper nutrients throughout your body is to have a digestive system that is well enough to give your body the best results possible. Your gut contains essential bacteria and immune cells that help your body fight disease and other unwanted things. The brain and the gut are also connected by nerves and hormones, so better gut health often means a happier and healthier you. If you feel like your digestive health needs some work, keep reading to discover foods that improve gut health. 1. Smoothies Depending on what ingredients you use, smoothies can help repair an unhealthy gut. Some of the best things to put in your gut healthy smoothies are foods like: spinach, chia seeds, ground flax seeds, and hemp seeds. Better Blend has a fantastic reputation for creating gut healthy smoothies. They have a probiotic booster that they can add to any one of their blends, plus they have a chia, hemp, and flax seed fiber booster that you can add to your smoothie for even more gut goodness. 2. Kombucha Kombucha is a fermented, tart, vinegary tasting tea that contains the culture of bacteria and yeast which are awesome for your digestive system. It’s not the greatest tasting thing by itself, so often people add juices, fruit, and other flavorings to make the kombucha more palette friendly. You can buy kombucha from almost any retailor, but make sure you’re looking at the nutrition labels before you purchase it. Some kombuchas have a high amount of added sugars or artificial sweeteners which aren’t that great for your gut health. There are also kombucha making kits available so you can try brewing your own at home. 3. Raspberries My favorite fruit is raspberries by far, they’re sweet, tart, and great for you. Raspberries are an awesome fruit to implement in your diet because they have a high fiber and water content that can help aid in healthy digestion. Raspberries are also great because they can add yummy flavor and texture to almost anything. I put raspberries on my cereal, oatmeal, ice cream, and in smoothies. When you feel like your gut needs a little help, consider adding these delicious berries to your diet. 4. Yogurt While being a good source of calcium, yogurt is also a fantastic probiotic. Yogurt contains bacteria that’s healthy for your gut, and those microbes can help your gut feel better and boost your immunity. Not all yogurts have this ability though; it’s important to make sure you’re getting yogurt with live cultures in it to reap all the benefits, so make sure you check the label. Yogurt in combination with fruits and granola makes for a nutritious and delicious breakfast. 5. Ginger Ginger is a tasty spice that has several health benefits. Ginger helps to stimulate your gut and it helps to move food through your intestine. The spice can be easily added to a variety of foods too. You can add ginger to your tea, soups, and curries. There’s even ginger flavored kombucha if you want to really drink something to make your gut happy. Also, always make sure the ginger you’re eating is quality, real ginger and not just an artificial flavoring. 6. Miso Soup Miso is one of my favorite soups ever. It’s a Japanese fermented soup that has active cultures of bacteria in it to help revitalize your gut. If you’ve never had miso soup, it’s a salty and savory broth that often has tofu and green onions mixed in. You can make your own miso soup at home, but most Japanese restaurants have it on their menu if you’d like to try it first before making a big batch. I like miso soup because, to me, it tastes really similar to chicken broth, so it’s super comforting to eat. 7. Artichokes Believe it or not, artichokes are actually full of fiber. Plus, along with being high in antioxidants, artichokes may help improve your digestive health. The vegetable helps your gut create healthy bacteria, not to mention they taste great. You could always eat artichokes in the beloved artichoke dip, but there are many other ways to incorporate artichokes into your diet in order to improve gut health. Roasted artichokes are delicious and easy to make, and I personally love to put artichoke hearts in pastas. 8. Almonds The almond itself and the skin of the almond has prebiotic effects in the gut. A research study done by Nutrition Research found that when both adults and children replaced almonds as their snack each day, their gut microbiome had positive effects. Almonds are a fantastic food to improve gut health, and they can be used in a variety of ways. You can eat them as a snack, or incorporate them in other ways like using them in homemade granola or using almond butter instead of peanut butter. 9. Dark Chocolate You’ll be happy to know that you can now eat chocolate every day! Okay maybe not every day but perhaps more than you thought. It’s true, dark chocolate specifically can have positive effects on your gut health. A scientific study published in 2013 actually found that the consumption of dark chocolate had a positive effect on the gut microbiota which resulted in overall better digestive health. Dark chocolate helps with your digestion in general because it is a prebiotic. All the more reason to be a chocolate lover. 10. Kefir I had never heard of kefir before I started having serious problems with my guy. I was looking for anything I could to try and help repair my digestive system and I came across kefir, which is a fermented dairy drink. The drink contains live bacteria that can help improve your gut health. I feel like kefir did help me with some of my digestive issues but I had to drink it every day in order to see a real difference. The drink tastes like a combination of milk, yogurt, and kombucha all in one sip. If you want to learn more about kefir and it’s benefits you can check out this study . 11. Oatmeal Oatmeal is a great food to improve your gut health because it contains soluble fiber. Oatmeal has a property called beta-glucan which is a component that helps feed the good bacteria in your gut. Another good thing about oatmeal is that it helps to keep you fuller longer and its packed with nutrients. Plus, oatmeal is super customizable when it comes to add ins, to increase the flavor you can add honey, peanut butter, or fruit. 12. Leafy Greens Leafy greens, like spinach and kale, have a good amount of fiber and they are packed with other important vitamins as well. According to John Hopkins Medicine , leafy greens also have a specific kind of sugar in them that helps healthy gut bacteria grow. The greens are fairly easy to incorporate into your diet as well. You can add spinach to your eggs, to a smoothie, or just eat it by itself as a salad. The awesome part about spinach is that it doesn’t taste like much, so if you did add it to a smoothie or juice it wouldn’t affect the flavor as much as you might think. 13. Bananas Low-fructose fruits are easier on your gut than high-fructose fruits like apples and mango. Bananas are among the low-fructose fruits that are high in fiber and also contain inulin, which is a specific prebiotic that helps the good bacteria in your gut. Bananas are one of my favorite foods because they can complement a lot of other foods or can just be enjoyed on their own. I like to put bananas in my smoothies, cereal, oatmeal, and on a piece of toast with peanut butter. 14. Avocados Avocados are definitely in my top five favorite foods of all time. They’re creamy, delicious, and fantastic for your gut! Avocados are a superfood so they are chock full of vitamins and nutrients. One of the components avocados are high in is fiber, which is always beneficial to gut health. Avocados are also a food that can be used in a variety of ways. The ever popular avocado toast is always an option, along with adding avocado to your smoothies, burrito bowls, sandwiches, and eggs. 15. Tempeh The last food to improve gut health on our list is tempeh. Tempeh is a Javanese food that is made from fermented soybeans and then formed into a cake like structure. The food is often compared to tofu but tempeh is higher in protein and fiber than tofu is. Tempeh has a nutty flavor but it fits well into many dishes that you may not expect like soups, stews, sandwiches, rice bowls, and salads. If you’re feeling like being adventurous, try adding tempeh to your next meal for some much needed fiber. Try these gut healthy foods! Your digestive health is important. I’ve found that if my gut is feeling bad, I really feel bad all over, because your gut is essential to the whole body, including the brain. It’s crucial to invest in yourself, and invest in nutritious foods that are going to help get your gut back on track. Remember that, like most things, repairing your overall gut health takes time. So don’t get discouraged if you eat these highly nutritious foods and you don’t see improvement after only a few days, consistency is key.

Isaac Hamlin making smoothies low sugar at Better Blend. Natural sweeteners and healthy options

Why Sugar Is So Bad For Your Body

By Kate Lawson • 28 Feb, 2022

Why Sugar is so Bad for the Body Everyone knows too much sugar is bad for you, but why exactly is sugar bad for the body? Plus, how can you make sure you’re not eating sugar in excess while still satisfying that sweet tooth? So let’s dive into some reasons why sugar is something you want to limit, and how to still have those desserts you love without all the calories, fat, and processed sugar. Sugar May Cause Acne For a few years now many people have thought that eating a lot of sugar can cause you to develop more acne. Consuming sugary foods spike your blood sugar levels which in turn causes your body to increase its oil production and inflammation, both of which can cause more acne for you. 2. Too Much Sugar Can Cause Weight Gain Most overly processed foods are high in sugar content. Things like cakes, potato chips, and cookies all are high in sugar as well as fats. Sugar is a contributor when it comes to gaining weight because most foods who are high in processed sugars are also high in calories, hence making individuals gain weight. 3. Too Much Sugar Could Increase Your Risk For Depression There are many factors that come with someone developing depression, but according to recent studies , regularly consuming foods that are high in processed sugars could increase your likelihood of becoming depressed. It’s always a good idea to try and follow a healthy diet if you struggle with depression because eating nutritiously can really help improve mood. 4. Sugar Can Cause Low Energy Consuming something that is high in sugar spikes your blood sugar and insulin levels, therefore giving you a period of increased energy. Although this spike quickly drops and is often referred to as a “ sugar crash ”. To avoid these crashes, it’s best to limit your processed sugar consumption. 5. Too Much Sugar Can Cause Cavities When decay causing bacteria in your mouth comes in contact with sugars , it forms an acid that eats away at your tooth enamel. Because of this, it’s beneficial to keep your sugar consumption limited, so you don’t have to get cavities filled at the dentist so frequently. If you’ve ever had a cavity before, you know they can be irritating and painful to deal with. 6. Too Much Sugar May Cause Heart Disease Several studies have found that consuming a diet that is high in sugar can increase a person's risk for developing heart disease. A study done in 2014 found that increased added sugar in diets can in fact be related to cardiovascular disease and an overall unhealthy body. So it’s important to monitor your intake of sugar in an effort to keep your heart healthy. 7. Sugar May Speed Up Aging Too much sugar can affect the skin in many different ways, along with potential increased acne. According to Unity Point Health , sugar also increases the appearance of wrinkles, increases development of dark spots, and slows the healing process of cuts or scraps. In essence, if you want your skin to be as healthy as possible, monitoring your sugar intake is helpful. Scared of Sugar Now? I thought the exact same thing when I read how sugar can affect the body as well. Although, this doesn’t mean that you should never eat sugar again, it simply means it’s best to monitor your sugar consumption and not eat it in excess. A great way to limit your sugar is to find healthy alternatives for those moments when you really want something sweet. This is where Better Blend comes in, we specialize in meal replacement smoothies that taste just like your favorite desserts. Don’t believe it? Just check out our awesome reviews. Some of the fan favorite blends are Brownie Batter, Strawberry Shortcake, and Reese Cup. If you’re trying to limit your sugar or if you’re just looking for a healthy alternative to your favorite sweets, Better Blend is perfect for you. Check out our menu here or visit one of our locations .

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