7 Tips for a Stress-Free Holiday Season

This article is in partnership with Tattersall Functional Beverage Let’s be real. The holidays are supposed to be merry and bright, but sometimes they feel more frantic and fried. Between the shopping, the hosting, the travel, and the sugar rushes and crashes, our stress hormones don’t always get the memo that this season is about joy. Here’s how to actually unwind this year in body, mind, and spirit, so that you can show up as your calmest, most grounded self and actually enjoy the holiday season. 1. Keep Your Blood Sugar (and Mood) Merry and Bright When we’re stressed, cortisol spikes and so do cravings for sugar and carbs. Keeping your meals balanced with protein, fiber, and healthy fats helps stabilize blood sugar and keeps those “holiday hanger” moments in check. Make starting your day with a protein-rich breakfast a non-negotiable. Hard-boiled eggs with sliced avocado or Greek yogurt with berries and hemp seeds are two go-to easy options. You’ll have more steady energy and patience for those long checkout lines and holiday traffic. 2. Move to Manage Stress (and Digest the Cookies) You don’t need a 60-minute workout to get the mental health benefits of exercise. Even a brisk 10-minute walk after meals can help regulate blood sugar, improve digestion, and trigger endorphins that counter stress hormones. Think of movement as your emotional reset button not a punishment for indulging and you may be more motivated to get it in. This holiday season make an after lunch or dinner bundled up walk your movement and “me” time. 3. Reimagine “Happy Hour” If you love the ritual of a cocktail but not the aftereffects, consider swapping your drink for a zero-proof option that still feels special. One favorite in our holiday rotation: Tattersall Functional Beverages—non-alcoholic, THC-infused drinks made with adaptogens and electrolytes to help you enjoy without the hangover. Their Uplift blend contains adaptogens like lion’s mane and rhodiola rosea to deliver the perfect state for lightening the mood and socializing. The flexible dosing and predictable effects make it the perfect low-calorie mocktail for a festive night out or a mindful moment after a long day of hosting or holiday chaos. THC beverages are for adults 21+ and should be enjoyed responsibly — start low, sip slow, and savor the experience. 4. Protect Your Sleep Like It’s a Holiday Miracle Sleep is a pillar of a nutritious life for very good reason. Sleep is when your body restores and repairs. There will likely be some later nights out during the holidays but on those nights at home you’ll want to focus hard on your sleep hygiene. Aim to keep a semi-consistent bedtime, limit alcohol (it disrupts REM sleep), and swap your scrolling habit for something that helps your nervous system downshift such as reading or journaling. A great swap for the glass of wine while wrapping gifts is Tattersall Functional Beverages Unwind—all the zen, minus all sleep disruptions. Also, you may want to consider a sleep supporting supplement such as magnesium glycinate. 5. Choose Rituals Over Routines One of the reasons holidays feel magical as kids is because kids love rituals and traditions. As adults, we often lose that sense of intentional pause and fun. Try bringing it back in a healthy form: light candles with dinner each night, end the night with a cozy tea, or light a fire and make your holiday gift lists as a family. Small moments of mindfulness go a long way toward lowering stress. 6. Stay Connected — But Set Boundaries Connection lowers stress hormones like cortisol and boosts oxytocin, the “feel-good” hormone. But don’t confuse connection with overcommitment. Choose quality time with the people who fill your cup and give yourself permission to say no when you need to protect your energy. 7. Unwind with Intention Managing stress isn’t always about doing less during the holidays, it’s about doing what actually makes you feel good. Whether that’s a long walk, a good book, or a Tattersall Functional Beverage Unwind mocktail by the fire, make space for those moments that help you exhale. Because that’s where the real holiday magic happens, when you’re calm enough to feel it. This holiday season, skip the pressure to make it “perfect.” Instead, make it peaceful. Balance your blood sugar, protect your sleep, move your body, and find little ways to unwind that feel good — body and soul. You can go to Tattersall Functional Beverage and use the code KERI15 for a special offer. This offer is valid now through December 31, 2025. It can be used on all products except the $10 “Just Try It” box and cannot be combined with other promo codes or discounts.

Mocktails to Make a Healthy Holiday Season

This content was written in partnership with Waterloo Sparkling Water. Sip Happily: Mocktails to Make a Healthy Holiday Season It’s that time of year again—festive gatherings, hearty meals, and a toast or two. Or, who we kidding, three? If you’ve been playing in the sober-curious world or have been focused on upping your health game, you may be looking to cut back on alcohol this season and at the same time, still enjoy the party vibe. Mocktails can make holiday magic happen too. These non-alcoholic beverages listed below are not only refreshing and delicious but will have you feeling all of the holiday spirit. Plus, no hangover or fatigue the next day, what could be better?  Why Go Alcohol-Free? Choosing to go alcohol-free (or reducing greatly) during the holidays (and the rest of the year, too!) can bring numerous benefits to your overall health. For starters, it can improve your sleep quality. You’ll wake up feeling more well rested and ready to conquer the day when you forgo alcohol. After just one night without the disruptive effects of alcohol, you might feel mentally sharper and be more productive. And we all know the link between sleep and weight. Going alcohol-free will also enhance your mood. Plus, alcohol is generally high in calories, so going alcohol-free can help you maintain your weight during this indulgent time of year. Mocktails allow you to savor the flavors of the season and the social aspects of drinking without any negative effects. Cheers to that! Mocktail Magic Here are some mocktail recipes that are sure to impress your holiday guests. Each of these beverages features a refreshing Waterloo Sparkling Water that adds a fizzy twist. Berry Nectarine Martini (Image: Waterloo Sparkling Water) Nothing says party quite like a martini. This is a fruity twist on a classic one. The Berry Nectarine Martini is not only visually beautiful, helping you to feel the holiday spirit, but it’s also bursting with flavor.  Ingredients: Directions: Cherry Coco-Fizz (Image: Waterloo Sparkling Water) If you’re a recovered Diet Coke girl or if a sweet espresso martini is your thing, you may just have found your new favorite conscious indulgence mocktail. The Cherry Coco-Fizz is a must-try. This mocktail combines the sweetness of cherries with a drop of chocolate for a refreshing treat. Ingredients: Directions: Berry Fizz Reboot (Image: Waterloo Sparkling Water) Feeling a little sluggish from all the holiday shopping? The Berry Fizz Reboot is your antidote. With a zesty kick and a berry punch, this drink is both revitalizing and satisfying. Ingredients: Directions: Midnight Soother (Image: Waterloo Sparkling Water) End your holiday gatherings on a calming note with the Midnight Soother. This calming mocktail is perfect for winding down after a festive evening.  Ingredients: Directions: (Image: Unsplash)

5 Online Coffee Companies That Will Deliver Beans to Your Door

We can’t stop buzzing about these super-convenient caffeine fixes. Coffee is one majorly buzzy beverage (See what we did there?!). In fact, Americans drink more of it than any other drink besides tap water—to the tune of nearly 89 gallons per person per year. About 62 percent of Americans drink coffee every single day and the typical coffee drinker downs three cups per day, according to the 2020 National Coffee Data Trends Report from the National Coffee Association. Coffee consumption has been  linked to lowering your risk for diabetes, depression and Alzheimer’s disease among others, research shows. To consider, coffee can easily be over consumed and if  it makes you jittery, disturbs your sleep or makes you nauseous you should definitely avoid. And we’re all brewing more at home these days, as we’re drinking the same amount as in recent years passed, but about 20 percent fewer Americans are ordering it at a coffee shop, according to the National Coffee Association (NCA). RELATED: How to Choose Coffee That’s Good for You and the Planet  That’s not-so-great news for the shops’ bottom line, but it’s brilliant news for your pocketbook and your sugar intake, most likely—since your DIY cup likely costs a couple dollars less and you control the mix-ins, toppings and sweetness level. (ICYMI, here are 7 healthy coffee boosters to use instead of sugar.)  So if you’ve picked up home brewing or if you’d like to start doing so now, ask your local store if they can hook you up at home. Or you can turn to one of these ethically-and sustainably-sourced coffee companies for subscriptions or one-time shipments that can help you stay well-stocked with no shopping trips required. Best Coffee Box For Newbies: Bean Box World Coffee Tour  Not quite sure what flavors or roast level you love or how much you’ll want to subscribe for each month? Try this sampler box first. It comes with 16 gourmet whole bean coffees—almost 2 pounds total—plus tasting notes, tips for brewing and even chocolates designed to pair well with each bean variety.  $72, beanbox.com Best Coffee Subscription to Cure Your Wanderlust: Atlas Coffee Club If your passport is a little dusty, this one may be for you. Join this coffee of the month club to tour the globe in your glass until you can do so again IRL. Atlas sources micro-lot premium coffees from Tanzania, Kenya, Colombia and other top growing regions and shares them with members exclusively. Expect to taste something totally different from your typical diner mug.  $14 for 1 bag per month, atlascoffeeclub.com RELATED: The 6 Best Travel Coffee Mugs to Ditch Single-Use Cups for Good  Best Coffee Subscription for When You Depend on Java for Your Antioxidants: Purity Coffee Purity Coffee makes every decision based on health first, maximizing taste and providing health benefits with increased antioxidants. This company uses 100% hand-picked Organic Arabica beans to ensure that its coffee is always free of mold, mycotoxins, and pesticides.  Purity Coffee has everything from Single-Serve, Whole Bean and Decaf Coffee, and various roasts such as their Flow, Ease, Calm, Protect, and Balance Coffee!  To ensure quality taste and freshness, when you order Purity Coffee, you will receive it the same day it was roasted. $20.80 for 1 dark roast 12 oz bag per month, puritycoffee.com Best Coffee Subscription to Give Back With Every Cup: Grounds & Hounds Coffee Co. Speaking of doing good, this coffee company was designed with that philosophy in mind. Through the sale of their fair trade, organic, specialty coffee beans, the money raised supports animal rescue initiatives and organizations. Since 2005, they’ve provided more than 2 million meals for dogs in shelters, have helped 2,250 rescued dogs receive vaccines and ensured that 2,750 dogs were saved from euthanasia and placed in no-kill shelters. For your subscription, choose from three, six or 12-month periods to score 100 percent Arabica beans in whole, ground or pod format and pay in advance or as you go. Starting at $13.99 per month, groundsandhoundscoffee.com Best Coffee Subscription to Support Small American Roasters: Trade From beans made best for enjoying hot or cold (find out here if cold brew is any healthier than hot coffee), decaf or fully-caffeinated, you can easily adjust, pause or cancel your Trade subscription with zero penalties. Start by taking a quiz about how you normally prefer your coffee and their brew brainiacs will curate matches for you from their 400+ coffees sourced from 52 American roasters, all of which vow to adhere to the highest standards of ethical practices, sustainable relationships, and high-quality production. Each batch is roasted to order so your coffee will go from green beans to roasted and shipped and on your way to your doorstep within 24 hours. $14.75 for 1 bag per month, drinktrade.com (Image: Shutterstock)

Why I Had to Break Up With Alcohol to Get Healthy

One woman’s story.

Why You Really Need to Pay Attention to Hydration During Winter

You may feel less thirsty, but that doesn’t mean you should be drinking less water.

The Healthy Holiday Bar Cart of Your Dreams

You’ve got to be prepared to make a festive, low-sugar cocktail, okay?

Sober-Curious? Give These 7 Delicious Mocktails a Shot and You Won’t Miss the Booze

A reset from alcohol can do wonders for your mind, body, and energy. Whether you’re sober-curious, cutting back for wellness reasons, or just craving a fun, flavorful sip without the buzz, mocktails are the moment. Naturally, our team went on a taste-testing mission to find the lightest, brightest, most delicious non-boozy blends to keep you hydrated and happy all season long. So, sit back, relax, and get ready to dive into the world of mocktails—with six easy, refreshing recipes to shake (or stir) up at home. Cheers to sipping smart! What’s a Mocktail? For the uninitiated, mocktails are non-alcoholic cocktails that offer the same complexity of flavor notes but without the booze. As more peeps get on the sober-curious bandwagon, more companies are catering to their tastes with mixers minus the spirits and alcohol minus the ABV. Brands such as Seedlip have been leading the trend by creating non-alcoholic spirits in combinations such as Grove 42, Spice 94 and Garden 108–each with its own complex flavor profile. Three Spirit Drinks incorporates plant botanicals and adaptogens into their three flavors (Livener, Social Elixir and Nightcap) to mimic some of the sensations of alcohol–without the hangover. Chicago’s Ritual Zero Proof is a smaller maker that launched in 2019 and makes no-alcohol whiskey, gin and tequila. SAYSO—a women-owned company reimagining cocktails and mocktails with their craft cocktail tea bags. Simply steep one in cold water, add your favorite spirit (or don’t!), and enjoy a bar-worthy drink made with clean, all-natural ingredients like citrus peels, herbs, and spices. If all these delicious options haven’t convinced you to give alcohol the boot for a bit, here’s a story that covers the myriad health benefits that happen when going without alcohol for just three weeks. We break it down week by week, benefit by benefit. (Hint, they include more energy, better sleep and radiant skin!) Without further ado, let’s mock on! 7 Mocktail Recipes to Sip on This Summer Watermelon Mocktail (serves 2) (Image: Keeping the Peas) This mocktail is adapted from a recipe by Nutritious Life’s Ellie Erlich, MS, RD, originally shared on her blog Keeping the Peas. Inspired by the idea that a drink at home can feel just as special and beautiful as one from a 5-star resort, this recipe brings a little luxury to your kitchen. It’s the perfect feel-good treat to enjoy with family and friends—no alcohol required. Ingredients: 3 cups cubed watermelon seedless 1 cucumber ¼ cup lime juice, about 2 limes juiced Club soda 8 sprigs of mint Directions: 1. Combine watermelon, lime juice and cucumber in a blender and blend until smooth. Or juice each item separately and combine. 2. Strain the watermelon mixture until you’re left with pulp-free juice. 3. Divide mint between two glasses and muddle. 4. Pour watermelon juice halfway full. Top with club soda and stir. 5. Garnish each with additional watermelon and mint. The Dawson’s Pomegranate Mule (serves 1) This recipe, created by the mixologists of The Dawson Chicago, keeps things super simple. Looking to spice things up? Add some jalapeno slices to the mix. Ingredients: ¾ ounce Pom pomegranate juice ½ ounce lime juice 3 ounces ginger beer Directions: 1. Combine all ingredients into a copper mug. Stir and garnish with a wedge of lime. Mr. Howard (Image: Seedlip Drinks) This recipe, created by Seedlip Non-Alcoholic Spirits, uses Seedlip Spice 94 as its base. The flavor is a blend of allspice and cardamom with fresh citrus notes and a long bitter finish. It’s freshened up with fresh-squeezed lemon juice (and pink grapefruit too, if you choose to forego store-bought varieties.) To reduce its sugar content, you can take out the simple syrup altogether or easily cut it in half. Ingredients: 2 ounces Seedlip Spice 94 2 tablespoons pink grapefruit juice 1 ½ tablespoons lemon juice 1 tablespoon sugar syrup Ice cubes 1 star anise for garnish Directions: 1. Add Spice 94, grapefruit juice, lemon juice and sugar syrup to a shaker with ice. 2. Shake for 30 seconds. 3. Double strain into a coupe glass. Garnish with star anise. Spindrift Blood Orange Tangerine This is a classic summer standby for Nutritious Life Founder Keri Glassman, MS, RD, CDN. Three Spirit Livener is a botanical-based elixir created by plant scientists and bartenders for a perfect pick-me-up minus the alcohol. Livener ingredients include watermelon concentrate, pomegranate molasses, cayenne pepper and caffeine. Plant botanicals are extracted from ingredients as exotic as hibiscus, guava leaf, schisandra berry and Siberian and Panax ginseng for a truly unique flavor. Ingredients: 1 ½ ounces Three Spirit Livener 3 ounces Spindrift Blood Orange Tangerine Ice cubes 1 large ice cube Blood orange slice for garnish Directions: 1. Add Three Spirit Energy and Spindrift to a shaker with ice. 2. Shake for 20 seconds. 3. Pour over a large ice cube in glass. Garnish with a blood orange slice. Strawberry Ginger Limeade For a refreshing drink with a peppery kick, this one does the trick. The strawberries, lime and mint are filled with bright, fresh flavor, and ginger adds the kick to make things more interesting. Ingredients: 1 1/2 cups strawberries 1/2 inch peeled ginger Juice of 1 lime 4 fresh mint leaves To taste soda water Directions: 1. In a high-speed blender, add strawberries, ginger, lime juice, and mint leaves. Blend on high until smooth. 2. To a glass with ice, add 3-4 tablespoons of strawberry puree, top with soda water, stir, garnish with fresh mint, and enjoy! Liquor Lab Virgin Margarita (Image: Liquor Lab) Nothing says summer quite like a tangy (and sometimes spicy) margarita. This booze-free version from the bartenders and cocktail consultants at Liquor Laboratory adds a dash of optional pickle juice to the mix for a tangy twist. Ingredients: 1 ounce fresh lime juice ½ ounce fresh lemon juice ¼ teaspoon maple syrup or simple syrup ⅛ teaspoon pickle juice (recommended but optional) 3 ounces tonic water Salt Lime wheel Directions: 1. Run the lime around the rim of your glass before dipping the edge

From ‘Wellcations’ to Hydration: How to Live a Nutritious Life This Summer

Summertime in all its glory has got us thinking about how to live a nutritious life during summer vacation. As you prep for your summer travels and adventures, we’ve come up with simple hacks, helpful reminders and useful advice on how to maintain your healthy lifestyle this season. Read on for some of the best advice on living your most nutritious life this summer. Sweat Often Nutritious Life founder Keri Glassman, MS, RD, CDN, might be a registered dietitian nutritionist, but she embraces the virtues of a whole-person approach to wellness that goes well beyond just eating empowered. In the summer when Keri travels, she loves being active outdoors and looks for fun ways to incorporate this in the places she is visiting. While in the mountains, she’s all about finding a beautiful hiking trail. When she’s visiting a European city, she might look for a great walking tour that melds a bit of exercise with a dose of history. “When traveling, I like to think about keeping as many of the pillars of a nutritious life as consistent as possible,” Keri says. “So, even if I may be indulging in food a bit more, I stay consistent with a healthy breakfast (every hotel and every gas station can offer a balanced breakfast!) and I make sure to keep the Drink Up pillar going strong by bringing a water bottle to refill. I also pack my supplements and get my body moving every day.” Drink Up As summer and warmer weather arrives, so does the risk of getting dehydrated. If you’re taking your workout outdoors during your vacation or staycation, then you should be extra careful about hydration. Even if you’re just someone who sweats a lot, it pays to be extra prudent with your water intake in the warmer months. Intense exercise or high heat can lead to water loss. Losing as little as 2% of your body’s water content can have a significant effect on physical performance. Symptoms might include a higher body temperature, less motivation and feeling extra tired (both physically and mentally). Since it’s not uncommon for athletes to lose as much as 10% of their water weight during a workout or sweat sesh, staying hydrated is extra important in warmer weather. According to this randomized, cross-over study published in the Journal of the International Society of Sports Nutrition, “A tailored hydration plan, based on an athlete’s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time.” Tips for staying hydrated: Drink pineapple water: This recent hydration trend is popular for a reason. It’s mouth-wateringly delicious, hydrating and full of health benefits. Find a recipe and learn more here. Skip the alcohol: Dehydration also interferes with sleep. To help your body maintain energy, keep alcohol consumption to a minimum. Forgoing alcohol for just one week will leave you more hydrated. We break down the benefits of going without alcohol for three weeks, week by week, benefit by benefit. H2O & lemon: “I have all my clients start their day with a glass of water with a wedge of lemon in it,” Keri says. Anchoring your day this way starts you out with a feeling of accomplishment because you get the benefits of the water and good hydration. The lemon is a great liver detox tool and the glass with water and lemon can be a visual cue to remind you to eat clean all day long. Eat Empowered With air travel still fraught with all sorts of unknowns, more of us will be packing up the car for an old-fashioned road trip this summer. If your idea of road trip fare involves snacks you pick up at gas stations along the way, think again. Road trip meals can be just as healthy as the ones you prepare at home. Here are Keri Glassman’s 12 favorite, healthy snacks for on-the-go travel. If you’re vegan, eating healthy on the road can be extra challenging, but it doesn’t have to be. Check out our guide to vegan road trip meals that includes easy, road-worthy recipes plus healthy vegan-friendly pit stops along the way. And for that road trip snack attack, we have a handy guide to plant-based road trip snacks that even your meat-eating family members will l-o-v-e! Live Consciously The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out “green prescriptions” in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum. What better way to improve your health while enjoying Mother Earth than to combine a doctor’s Rx with your summer vacation plans for a “wellcation”? Whether you’re traveling domestically or abroad, our guide to prescribing nature for health highlights “green Rx” programs in the U.S. and around the globe. Love More As the last two years have taught us, the people in our lives—and maintaining strong, healthy relationships with them—are so critical to our own wellness. According to the American Psychological Association, maintaining “strong social relationships” or friendships can increase our survival rate by as much as 50%. Yes, our friends are literally saving our lives! “Human connection isn’t just seeing our friends or smiling at strangers; it’s something we require in order to thrive,” says Monica Berg, author of Rethink Love and host of the Spiritually Hungry podcast. “Social connection improves our physical health and strengthens our psychological well-being.” So your summer survival guide should definitely include some quality time with friends—whatever that looks like for you, be it in person or virtual (a concept that’s here to stay!) Meanwhile, here are five ways to build stronger friendships virtually that you can apply to in-person situations as well. Stress Less Stress is linked to a whole laundry list of health concerns. Its impact on our well-being is hard to quantify, but rest assured it’s

Your Guide to Pineapple Water and its Impressive Health Benefits

There might not be anything more mouth-wateringly delicious and refreshing than water infused with pineapple, which is also full of health benefits. While it might not be summer just yet, it’s never too early to start thinking about–and drinking–lightly sweet and healthy refreshers like pineapple water. Fruit-infused water has been around for centuries. According to lore, it originated in Mexico, where it’s known as agua fresca–literally “fresh water”. There, the Aztecs muddled fruit while paddling in the waters surrounding today’s Mexico City, allegedly adding ice from dormant nearby volcanoes. Lucky for you, fruit-infused water such as pineapple water is so much easier to make today. (No digging around a volcano is necessary!) But the lengths to which the Aztecs went to make this tasty concoction might tell you something about how good it is. Muy delish! “Pineapple water is low in sugar and calories and it can be a great substitute for soda and juice,” says Nutritious Life Founder Keri Glassman, MS, RD, CDN. “While agua frescas typically contain added sugar, the trend more recently is to ditch the extra sweet stuff, which I’m 100% behind.” Read on for a tutorial on just what pineapple water is, its health benefits – especially for women – and a recipe for how to make some of this deliciousness for yourself at home. What Is Pineapple Water, Exactly? Pineapple water is simply fresh drinking water infused with pineapple and chilled. If you’re trying to get more H2O into your daily routine (aren’t we all?), it can help to add a little flavor to the water to make it go down easier. How to Make Pineapple Water There are different methods of making pineapple water, but the two most common ways are to: Infuse water with fresh chunks of pineapple, or Blend the freshly-cut pineapple with water, then strain out the pulp If you’re looking for a consistency that’s similar to OJ with pulp, you can skip the step of straining and drink up the benefits of the agua and the rewards (like fiber) of the whole, nutritious food you’ve infused it with. Win-win! Here’s a quick and easy recipe to try. Pineapple Water Recipe 1 Medium-sized pineapple 6 cups water Fresh herbs and spices (such as mint, basil and ginger) Ice 1. Check for ripeness: Choose a ripe pineapple for more sweetness (since you won’t be adding any sugar to this recipe). Pro tip: You can tell a pineapple’s ripeness in three ways. First, handle it and make sure it’s firm but has some give. Second, smell it. The riper it is, the sweeter it smells. Third, tug on a frond at its crown. If the spiky leaf detaches easily, that’s a sign that the pineapple is nice and ripe. 2. Prep and steep: Chop up the pineapple and steep it in the water. The longer you steep it, the sweeter it will be. 3. Add more flavor: To add some dimension to your pineapple water, fresh herbs and spices will do the trick nicely. Fresh mint or basil pair well with pineapple, and ginger adds a spicy kick. Feel free to experiment and add your fresh herbs and spices of choice. Why pineapple water? Read on to find out about the truly impressive health benefits of pineapple water. 11 Health Benefits of Pineapple Water It is super hydrating We’ll start with the most evident. Obviously, water is hydrating, but did you know that pineapple is made up of 87% water. So, pineapple water is a great way to get in nutrients while hydrating your body with sweet goodness. RELATED: 13 Hydrating Foods to Eat to Boost Your Water Intake Reduces inflammation and pain Pineapple contains a powerful enzyme called bromelain, which has a long history of use in treating medical ailments, including pain and inflammation. Pro tip: When given to treat pain, it should be taken on an empty stomach because it will act as a digestive enzyme if consumed with food. Supports immunity One cup of fresh, cubed pineapple contains 79 milligrams of vitamin C, which is all an adult needs for the entire day. Vitamin C is a powerful antioxidant that fights free radicals, helps prevent heart disease and contributes to immune defense. Helps digestion Pineapple is a solid source of dietary fiber. (So don’t forget to eat those chunks inside your pineapple water!) As mentioned, it’s also rich in bromelain, which helps to break down protein and support smoother digestion. An animal study found that purified fruit bromelain reduced inflammation and healed ulcers caused by colitis in rats. RELATED: 4 Easy Ways to Improve Digested Health Can alleviate acid reflux Fresh pineapple may also help improve acid reflux symptoms because of the concentrated amount of bromelain in it, which has alkalizing (the opposite of acidic) properties. Pro tip: Pineapple juice will not do the same because the bromelain has been diluted. Also, bromelain may interact with some medications, such as blood thinners and antibiotics, so check with your physician if you are at all concerned. Soothes sore muscles A study found that a mixture containing bromelain was effective in improving post-workout recovery and shortening the duration of muscle soreness compared to a placebo in athletes. Helps with healthy embryo development Pineapple is a rich source of folate, also known as vitamin B9. One cup of pineapple chunks contains 30 micrograms of folate, or 7% of the recommended daily value, according to the USDA. This is a crucial nutrient for women during early pregnancy that works to reduce risks of possible birth defects. Rich in disease-fighting antioxidants Pineapples contain flavonoids and phenolic acids. These two antioxidants work to protect you from cell-damaging free radicals that can cause chronic disease. Supports eye health Folate has been shown to reduce the risk of age-related macular degeneration, an eye disorder that affects central vision and is a concern especially for those with diabetes. It lowers blood pressure That same folate also helps to lower blood pressure. It may help your sinusitis One

Feeling Dehydrated? Here’s How to Hydrate Like a Boss

We all know it’s important to drink water but … why? And how much water do we really need to drink daily? What about if you’ve overdone it a wee bit at the weekend’s holiday party and are hung over? We’re breaking down the basics of healthy hydration, from the signs and symptoms of dehydration to the healthiest ways to rehydrate, fast. How Much Water Do I Need Daily? You’ve probably heard that you should be drinking eight glasses (or 64 ounces) of water daily. Or maybe you’ve been told to drink half of your bodyweight in ounces of water each day (or 75 ounces for a 150-pound person). These guidelines are a helpful place to start, but hydration needs vary considerably from person to person. Factors like body size, climate, physical activity level, alcohol consumption and the medications you take also influence how much water you need to consume. What Are the Signs and Symptoms of Dehydration? There are a few ways to gauge your hydration status. The most obvious is the sensation of thirst. If you feel thirsty, you’re probably already slightly dehydrated. Another helpful indicator is the color of your pee. The next time you go to the bathroom, take note of your urine. If it’s pale yellow, you’re likely well-hydrated. If the color is darker—think: a concentrated yellow or amber-colored—there’s a good chance you need to drink up. Other common signs and symptoms of dehydration include dry mouth and thirst, fatigue, weakness, confusion and (not surprisingly) infrequent trips to the bathroom. On the flip side, it is possible to overdo it on H2O. That is, if your pee is consistently colorless, you may be drinking too much water, which can mess with electrolyte balance in the body over time. Remember: go for gold! Or, um, pale yellow … What Are the Best Ways to Stay Hydrated? Here are our top three favorite ways to stay on top of your hydration game. 1. Drink Enough Water (Gasp!) Start by making it a goal to hit eight glasses of water per day, then increase that number based on your thirst, energy levels and—you guessed it—the color of your urine. If you’re taking medications like diuretics or laxatives, talk to your doctor about your daily water needs. And, remember, alcohol is a diuretic, so if you’ve been indulging more than usual over the holidays, make sure to drink even more water. Find plain water boring? Pump up the flavor profile by adding fresh fruits or vegetables such as cucumber slices or pineapple to your pitcher. You can also count unsweetened herbal teas or a seltzer towards your daily water intake. RELATED: Give Bloat the Boot! These 9 Teas Will Help Relieve Bloating 2. Eat the Rainbow Speaking of fruits and veggies, they’re full of water! Celery, cucumbers, radishes and tomatoes are all up to 95% water by weight, while watermelon, strawberries, grapefruit and cantaloupe are more than 90% water by weight. Don’t count your watermelon snack as one of your glasses of water for the day, but do know that certain foods can help keep us hydrated. Consider it one more reason to load half your plate with fruits and veggies at meals. RELATED: 13 Hydrating Foods to Eat to Boost Your Water Intake 3. Sip Smarter Sure, water is important, but sometimes our bodies need an extra boost from oral rehydration solutions (ORS). ORS include beverages like Pedialyte that provide sugar and electrolytes, but can also be full of unwanted ingredients. When it comes to rehydrating fast, we recommend making your own ORS with a clean and simple recipe. Friendly reminder: Electrolytes include minerals such as the potassium, sodium and magnesium that are involved in everything from fluid balance and muscle contraction to blood pressure regulation in the body. When we lose a lot of fluid, be it from vomit or diarrhea during an illness or sweat in a tough workout class, we also lose ‘lytes. That’s a problem, since low levels of electrolytes are associated with muscle cramps, not to mention the hallmark signs of dehydration. RELATED: Why You Really Need to Pay Attention to Hydration During Winter How do you know when you need to replenish ‘lytes? Experts recommend reaching for an electrolyte drink instead of plain old H2O if you’re exercising for more than 75 minutes or working out in a very hot and humid environment. Ditto if you’ve been throwing up or dealing with diarrhea for a day or more due to an illness. We recommend choosing an electrolyte drink that’s low in added sugars. Here are a few options: Nuun tablets: We love that these electrolyte tablets provide minimal added sugars, plus all the important minerals. Halo Sport: Halo includes vitamins A.C and E for immunity, a full spectrum of 72 ionic trace minerals, and naturally-occurring electrolytes from Utah’s Great Salt Lake. Ultima Replenisher: These zero-calorie packets come in fun flavors like blue raspberry and cherry pomegranate. The only drawback: They’re fairly low in sodium, one of the key electrolytes we need to replenish when dehydrated. Harmless Harvest Coconut Water: Refreshing and all-natural, coconut water is another option that offers more potassium than plain water (though it’s low in sodium). Though coconut water is naturally sweet, its sugars can add up quickly: Just one cup of coconut water can deliver about 14 grams of natural sugar. Want to DIY? Make your own oral rehydration solution at home by combining 1 quart of water with ¾ of a teaspoon of table salt and 2 tablespoons of sugar. Cheers! (Image: Shutterstock)

What is Moringa Tea and Is It Healthy?

If you’re plugged into the wellness world, there’s a good chance you’ve heard of moringa. This South Asian superfood has been pinned as a panacea and used to make products like powders, extracts and teas. Purported benefits of the moringa plant include its antioxidant, anti-inflammatory and anti-cancer properties, among others. Seriously, some Ayurvedic practitioners believe moringa has the power to treat upwards of 300 different ailments (think: high blood pressure, depression, and even cancer). But clinical studies on moringa, also known as the horseradish plant or the drumstick tree, are lacking. To help you sort through the noise, we’re breaking down the basics of moringa tea in particular. RELATED: What is Moringa, and Is It Really Good For Me? Read on for the nutritional value of moringa tea, health benefits of moringa, plus how to brew moringa tea at home. Nutrients in Moringa Tea Moringa tea is made from dried moringa tree leaves, which naturally serve up a slightly spicy flavor. Each part of the moringa plant delivers different health benefits. For example, moringa leaves are rich in key nutrients like protein, vitamins A, B and C, calcium, potassium and iron. Though not used in moringa tea, the plant’s seeds also contain more protein, plus anti-inflammatory omega-3 fatty acids. Also cool: the moringa plant is a great source of potent antioxidants like quercetin. RELATED: How to Incorporate Omega-3s Into Every Meal Health Benefits of Moringa Tea There are countless purported health benefits of moringa in general. Experts say the research best supports those listed below, but it’s important to note that these studies utilized moringa in the form of a powder or extract, not a tea. Additionally, though the studies mentioned below found correlations between moringa and the highlighted health outcomes, not all of the findings were statistically significant. It May Lower Blood Sugar Levels Research supports the idea that the moringa plant could potentially have anti-diabetic properties. A small study published in the journal Nutrients reported that adding moringa leaf powder to food reduced the blood sugar response to meals of study participants with diabetes. Unfortunately, the powder also significantly reduced the palatability of the food, per the researchers. It Could Reduce Asthma Severity A 2008 study from the Indian Journal of Pharmacology found that daily consumption of a moringa powder in water improved symptoms of bronchial asthma, including difficulty breathing, coughing and wheezing. It Might Have Anti-Cancer Effects Moringa extract may induce apoptosis. Translation: it may promote the death of toxic cancer cells, per research published in the Asian Pacific Journal of Cancer Prevention. Will Moringa Help Me Lose Weight? Early animal studies found that an extract derived from moringa leaf led to a reduction in body weight and fat accumulation in mice. Sure that’s cool, but we need a lot more research—especially in humans—before we can draw any conclusions about the success of moringa for weight loss. Friendly reminder: there is no magic bullet for weight loss, so moringa tea alone won’t melt pounds. Go ahead and include the herbal ingredient in your diet if you’d like, but focus more on practicing health-promoting behaviors, like eating a diet packed with fruits and veggies, hydrating adequately, and exercising regularly for long-term results. Risks of Moringa It’s unlikely that a cup of moringa tea will deliver a high enough dose of the plant to pose health risks. However, more concentrated forms of moringa, like extracts or supplements, could potentially interact with medications used for conditions like hypothyroidism, diabetes, and high blood pressure. If you take medications for any of these health conditions, talk to your doctor before regularly integrating a cup of moringa tea or a moringa powder. How to Brew Moringa Tea To brew moringa tea at home, simply add a moringa tea bag to one cup (or eight ounces) of boiling water and steep for approximately 10 minutes. We love blends that combine earthy moringa with refreshing herbal accents like spearmint for the perfect sip. (Image: Shutterstock)

Tart Cherry Juice 101: The Many Benefits of This Delicious Juice, Explained

Just like many fruits, all cherries are a smart pick—packed with antioxidants, low in calories and rich in hydrating powers. But can its juice actually stack up? Science says yes, absolutely. RELATED: Is Celery Juice Good for You? This sour juice is made with ruby-hued cherries that contain 20 times more vitamin A and five times the level of antioxidants as sweet cherries. Get this: An 8-ounce glass of the juice is equivalent to eating about 100 tart cherries! The Many Health Benefits of Tart Cherry Juice Each 8-ounce glass offers the following macro- and micronutrients, according to the United States Department of Agriculture (USDA) FoodData Central nutrition database: 159 calories 1.5 grams of fat 1 gram of protein 37 grams of carbohydrates 33 grams of sugars 35 milligrams calcium 433 milligrams potassium Tart Cherry Juice Is an Antioxidant Champion As a whole fruit, cherries deliver a wide range of health benefits, including lowering your risk for certain cancers and acting as a natural anti-inflammatory. So it’s no surprise that the juice is no slouch either, thanks largely to the hefty dose of antioxidants we mentioned earlier. It’s especially high in anthocyanins, a powerful flavonoid that gives dark fruit their hue. On an average day, an American consumes 12.5 milligrams of anthocyanins, and a single 8-ounce cup of tart cherry juice offers about 60 milligrams. RELATED: 7 Delicious Anti-Inflammatory Foods to Eat Daily Tart Cherry Juice Helps Lower Blood Pressure Drinking tart cherry juice has been found to help lower blood pressure, according to a 2018 study done on seniors—and significantly, women and men were both included in the study. Tart Cherry Juice Helps Improve Sleep As demonstrated in this 2018 study, the juice improves sleep time and efficiency by increasing tryptophan availability. Tart Cherry Juice Reduces Post-Workout Soreness In a 2015 study done on trained athletes with a high-intensity cycling regimen, tart cherry juice reduced post-workout muscle soreness, accelerating recovery by reducing inflammation. Tart Cherry Juice Can Even Ease Symptoms of Arthritis In multiple preliminary studies, the juice appears to ease symptoms of two different kinds of arthritis. It provided relief for people with mild to moderate osteoarthritis in their knees. Meanwhile, it also helped older adults suffering with gout, an inflammatory condition caused by too much uric acid in the body; tart cherry juice lowers uric acid levels. How Much Tart Cherry Juice Should We Drink? Even though it does offer a range of health benefits, you don’t want to overdo it. Here’s why: Even though it doesn’t taste uber-sweet, each cup of unsweetened tart cherry juice still packs in 33 grams of sugar. Although it might not taste very sweet, that’s close to the amount of sugar you’d find in a 12-ounce can of Sprite. And although the juice has many benefits, one thing it loses compared to whole fruit is its gut health-boosting, appetite-squelching fiber. To score the biggest nutritional benefits, it’s ideal to vary your sources of anthocyanins and other antioxidants. In other words, don’t sip tart cherry juice alone — mix up your superfoods! RELATED: What Are Antioxidants and Are They Really That Important? With all of this in mind, we recommend sticking to 2 to 4 ounces of tart cherry juice per day, which you can stretch with club soda or sparkling water if desired. Where to Buy Tart Cherry Juice Most supermarkets and health food stores stock tart cherry juice. Before you check out, read the label (on the actual bottle or the online screenshot) to ensure that it’s 100% tart cherry juice with zero added sugars. Here are three varieties you can get delivered to your door: Indian Summer Montmorency Tart Cherry Juice ($3.88 for 46 ounces, walmart.com) R.W. Knudsen Family Organic Just Tart Cherry Juice ($8.29 for 32 ounces, target.com) Cheribundi 100 Percent Tart Cherry Juice ($29 for 12 8-ounce bottles, cheribundi.com) (Image: Shutterstock)