Swap This for That (Immune Edition)

🍭 Sugar swaps for immune health!

Here’s my take on sugar and immunity:

Science shows that elevated blood sugar weakens our ability to fight off infections.

Foods that spike the blood sugar are things like soda, candy, cookies, and sweets…

…all the treats people love to eat at the holidays 🎂🧁🥂

So here are some sugar swaps to try:

✅ Sparkling water instead of soda

✅ Dark chocolate instead of candy bars

✅ Coconut clusters instead of cookies

✅ Chia pudding instead of ice cream

You might even fall in love with some new and healthier treats you’ve never tried before.

Do you have any other sugar swaps you love?

Hangry Kids After School?

Life is happier when the kids are fed. 🥰

If you think that’s easier said than done, try these build-your-own snack ideas to calm that ravenous after-school hunger.

Even if different kids have different tastes, these snacks give them the freedom to choose their favorite flavors, while keeping it healthy for everyone.

🥨 BYO Trail Mix

Set out an assortment of nuts, seeds, dried berries, coconut flakes, and (if you’re feeling indulgent) chocolate chips. Let the kids create their own favorite version of trail mix.

🍓 BYO Boosted Fruits

Offer up a few different fruits (like apples, bananas, & strawberries), some nut butters (like peanut almond, & cashew), and some items to sprinkle on top (like coconut flakes or hemp seeds). Let the kids mix & match!

🧋 BYO Smoothie

Help the kids learn about nutrition by creating a cheat sheet for building a smoothie. Have them choose at least one item from each ingredient category (like a fruit or veg, protein, fat, and liquid).

Do you like these ideas? What others do you have?

Let me know in the comments! ⤵️

[New Study] Almonds Support Gut Health

✨new research alert ✨

Eating a handful of almonds per day increases the production of butyrate in the gut—the main fuel source for the cells lining the colon. 

When those cells in the colon are happy? That means…

✔️ healthy gut microbes can grow

✔️ the gut wall stays strong (not leaky)

✔️ nutrients are readily absorbed

Published in the American Journal of Clinical Nutrition… 

The study involved 87 healthy adults who were told to snack on whole almonds, ground almonds, or muffins for 4 weeks. 

Compared with those who snacked on muffins, butyrate levels were significantly higher in those who snacked on almonds. 

Drop an emoji to tell me how you feel about almonds! 👉

Reference

Alice C Creedon, Eirini Dimidi, Estella S Hung, et al. The Impact of Almonds and Almond Processing On Gastrointestinal Physiology, Luminal Microbiology and Gastrointestinal Symptoms: a Randomized Controlled Trial and Mastication Study. The American Journal of Clinical Nutrition, 2022. [link]

It's Pear Season! (What You Need to Know)

Lots of people get excited about apple picking and cobblers this time of year, but what about pears? Pears are also in season through the early fall months. 

Pears are delicious AND offer some surprising health benefits!

🍐 Pears are high in fiber, which slows the absorption of sugar and supports healthy blood sugar levels. 

🍐 The fiber in pears also makes them supportive for gut health—including bowel movements and the microbiome.

🍐 Pears contain antioxidant plant compounds that can support heart health and fight inflammation. 

🍐 Pears are nutrient-dense, providing folate, vitamin C, vitamin K, potassium, and copper. 

Let me know in the comments: 

👉 How do you like your pears—crunchy or soft?