Cold and flu season is around the corner. You may have wondered whether you can actually boost your immune system or if that is all hype. While no single food or supplement is a magic solution, the foods you eat can provide your immune system with the tools it needs to function at its best. Staying healthy is not just about avoiding sickness. It is about having the energy to enjoy life, whether that means keeping up with the kids, running errands without feeling wiped out, or chasing your goals without hitting a wall.
Your immune system is one of the body’s most powerful defense systems, but like any system, it works best when supported.
What foods help boost your immune system?
Eating a variety of fruits, vegetables, nuts, and spices can help give your immune system the support it needs. This September, as we celebrate National Fruits & Veggies Month with the Have A Plant movement, it’s the perfect time to highlight some top immune-supporting foods and simple ways to enjoy them.
Citrus Fruits
Oranges, grapefruit, lemons, and limes are rich in vitamin C, which supports white blood cell function. Keep citrus handy for snacks or squeeze fresh lemon into water for a quick immune-supporting boost.
Berries: Tiny Fruits, Big Benefits
Blueberries, strawberries, raspberries, and blackberries deliver powerful antioxidants called flavonoids. Sprinkle them over yogurt, toss them into smoothies, or enjoy them fresh by the handful.
Broccoli: The Veggie All-Star
This veggie earns all-star status with vitamins A, C, and E, plus compounds that fight inflammation. Roast it with olive oil and garlic for a simple side dish.
Leafy Greens: Your Immune Defense Team
Spinach, kale, and collards are packed with vitamin C and beta carotene, both key players in immune defense. Try adding a handful of greens to soups, wraps, or eggs.
Nuts and Seeds: Snack Your Way to Stronger Immunity
Almonds, sunflower seeds, and walnuts provide vitamin E, selenium, and magnesium. These nutrients help regulate immune responses and keep inflammation in check. A small handful makes the perfect snack.
Spices: Flavor That Fights Inflammation
Garlic, ginger, and turmeric don’t just add flavor—they also bring anti-inflammatory and immune-supporting benefits. Use them generously in cooking, or add fresh ginger to tea.
Food for thought…Supporting Immunity Every Day
Your immune system works around the clock to protect you. Along with eating a variety of nutrient-rich foods, daily habits like staying active, getting good sleep, and managing stress all help keep your defenses strong. No single food or supplement can guarantee you will not get sick, but consistent healthy habits give your body the tools it needs to respond and recover.
Start with one small change, like adding an extra serving of leafy greens or berries each day, and build from there. Your immune system will thank you.
Start with one small change, and build from there. Your immune system will thank you.
Let’s connect!
Do you need more guidance on improving your health with food? If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
One minute you’re fine, and the next you’re in front of the pantry searching for sweets—as if something hijacked your brain.
If that sounds familiar, you’re not alone.
Cravings are sudden, specific desires for food. Most often they’re for something sweet, salty, or comforting, and they can strike whether or not you’re actually hungry. Harvard Health even describes a craving as an intense urge to eat a certain food right away.
In this blog, you’ll learn what sparks cravings—and how to manage them—so you can feel more at ease and in control of what and when you eat.
What causes food cravings?
There are complex and common physiological causes behind cravings. Many of these are built into our brains and naturally regulated by hormones and other chemicals in the body. The top four causes, according to the Cleveland Clinic are food euphoria, feeling stressed, lack of sleep, and day-to-day habits.
Food euphoria
Food euphoria is when the food we eat taps into the “feel good” centers that are hard-wired in the neurons of the brain. In addition to the “feel-good” neurotransmitter called dopamine, craveable foods also stimulate the release of hormones that impact metabolism, stress levels, and appetite. This euphoria feels like a pleasurable reward and can naturally make us want to continue to eat that particular food, generating even more cravings for it.
Feeling stressed
Feeling stressed can make our food cravings even more powerful, especially when that stress is over the long term. Increased levels of stress hormones like cortisol start up our “fight or flight” instincts that get us to look for food so we can get the energy we need to fight or flee. Eating the food we crave provides us with some relief from that stress and helps us to cope with, or even distract from, stressful feelings, even if the coping and distraction are temporary.
Fun fact: Research shows that nutrient or energy deficiencies are not powerful or common causes of food cravings.
Lack of sleep
Lack of sleep can strengthen cravings due to its impact on our hormones. For example, not getting enough sleep places additional stress on our bodies and that further increases our desires for certain foods. Lack of sleep can also induce hunger by increasing the hunger hormone ghrelin and decreasing the fullness hormone leptin.
Day-to-day habits
Habits may also play a part in cravings. Sometimes, when we’re used to snacking in response to certain feelings—like stress or fatigue—or pairing food with certain activities—like driving, scrolling on social media, or watching TV—those habits can reinforce cravings and lead us to reach for snacks almost automatically, before we even realize it.
In addition to these four causes of food cravings, other factors can contribute. For example, seeing or smelling a craveable food can spark cravings, as can hormonal fluctuations that occur during the menstrual cycle. Some medications are known to increase appetite. And new research is looking into possible connections between food cravings and our genes and gut microbiota.
How to curb your food cravings.
Now that we have looked at some of the main causes of cravings, let’s talk about what we can do about them. First, remember that if you are truly hungry, you should eat. But if you know this is just a craving and you feel stuck in a pattern that does not serve you, there are some simple strategies you can try to get back in control.
1. Try drinking water
Sometimes what feels like hunger or a craving is simply thirst. By staying hydrated throughout the day, you may reduce the number of times you feel the urge to eat when your body does not actually need food.
2. Be more mindful
Mindfulness can help you pause and notice cravings before you act on them. Ask yourself if your craving might come from stress, boredom, anger, fatigue, or if you are truly hungry. If you realize it’s an emotional pull, try taking a few deep breaths, listening to a short meditation, or going for a quick walk to reconnect with yourself before reaching for a snack.
When you do eat, stay mindful. By paying close attention to the thoughts and feelings that might fuel a craving, you can slow down and really appreciate what you are eating. Take smaller portions, smell and taste the flavors, chew thoroughly, and relax between bites.
3. Eat balanced meals
By eating meals that are highly nutritious and contain protein and fiber, you can feel fuller quicker and stay full longer. Also, consider eating regularly throughout the day, as longer stretches between meals can intensify feelings of hunger. This can lead to eating too much too fast or eating foods that are convenient and craveable but not as nutritious. Do you need inspiration and ideas for Well Balanced recipes? Join our community and we will deliver a delicious and nutritious meal to your inbox each week!
4. Make nutritious snacks more convenient
Snacking can be a smart strategy, especially when there is a long gap between lunch and dinner. Instead of waiting until you are overly hungry when cravings for anything quick and convenient tend to take over, a healthy snack acts as a purposeful mini-meal that keeps your energy steady and your hunger in check. Choosing nourishing options can prevent overeating later and help you stay balanced throughout the day.
Make healthy choices convenient by washing, chopping, and storing fruits and vegetables ahead of time. Keep grab-and-go dips like nut butter, hummus, plain yogurt, salsa, or guacamole ready. You can even make your own trail mix.
5. Don’t completely deprive yourself
It’s important to remember that a balanced diet includes room for foods you truly enjoy. The key is finding ways to enjoy treats mindfully and strategically, that could be having treats on occasion, having smaller portions, or even choosing healthier versions. Foods with less added sugar or extra protein and fiber can help keep you satisfied and prevent overindulging. Embracing flexibility around food makes it easier to stick with healthy habits long-term while still enjoying life’s little pleasures.
6. Limit environmental cues
Sometimes cravings are brought on by the sight of a tasty snack on social media or the candy bowl in the break room. Becoming aware of these environmental triggers can help you make choices that feel good for you. Rather than trying to fight or ignore cravings, noticing where they come from gives you the chance to respond with kindness and curiosity, and when possible, gently create space away from those cues to support your well-being.
7. Try non-food-related rewards
We often turn to food to celebrate moments like finishing a big project at work, reaching a personal goal, a birthday, or even small wins like getting through a tough day. Food can also be part of gatherings with friends and family, holidays, or special occasions like graduations and anniversaries. These moments feel meaningful, and enjoying favorite treats can make them feel even more special. But it is helpful to build up other ways to enjoy yourself that do not involve eating. Try treating yourself to non-food activities like dancing around your living room, taking a long relaxing bath, going for a walk outside, or diving into a favorite hobby like painting or gardening. You might also treat yourself to a restful nap, listen to your favorite music, or get lost in a good book. Having these options can help you respond in ways that truly nourish you.
8. Manage stress
Life can be stressful, and while we can’t completely avoid stress, we can learn to manage it in healthier ways. Improving how we handle stress may help lower stress hormones and reduce the intensity of food cravings. Finding mindful tools like deep breathing, movement, or connecting with others can make a real difference in how you feel and support your overall well-being.
9. Get enough quality sleep
Not getting enough sleep can leave you feeling hungrier and craving more food. Research suggests that poor sleep may throw your appetite hormones out of balance and make it harder to feel satisfied. On top of that, lack of sleep raises stress levels, which can amplify those cravings even more. Aiming for about seven to nine hours of good sleep each night can help your body stay in balance and make it easier to manage cravings throughout the day.
10. Be compassionate with yourself
Be kind to yourself and remember you are only human. Beating yourself up over what you eat or how much you crave something can actually make cravings worse. When you feel guilty or ashamed, it can create more stress and negative emotions, which often send you right back to food for comfort. This cycle can be exhausting and discouraging. Being kind to yourself and letting go of harsh self-talk can help break that pattern. When you approach cravings with curiosity and self-compassion instead of criticism, it is easier to make choices that truly support your well-being.
Food for thought…
The good news is that as you understand more about why you have food cravings, you can start using smart strategies to guide them toward your health goals—so you don’t feel like you’re at their mercy.
Let’s Connect!
Do you need more guidance on improving your health with food? If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
Does Your Morning Feel Like a Sprint with No Warm-Up? Try These 5-Minute Self-Care Rituals
Every August, my house shifts from lazy summer mornings to that back-to-school scramble. And whether you have kids or not, you’ve probably felt the shift too: the world picks up speed, routines tighten, and suddenly mornings matter more.
The truth is, a smoother start doesn’t need to be complicated, but it takes some preparation. Let’s look at a few morning rituals that can help protect your energy, focus, and blood sugar throughout the day. I like to think of these as rituals instead of habits, because a ritual adds a sense of ceremony. It becomes a way to care for your future self.
If you’re craving a calm, balanced morning, here are my favorite 5-minute rituals to get you out the door feeling human.
In my house, we’re split down the middle. Two of us thrive on routine and can eat the same breakfast every day without complaint. The other two need more variety and, frankly, would rather skip breakfast altogether some days.
Like it or not, breakfast sets the tone for your whole day. Even if you don’t feel hungry first thing, there is strong evidence that starting your day with enough protein can support focus, steady energy, and help prevent that mid-morning crash. It can also reduce cravings for sweets and snacks later on.
Mornings feel so much smoother when breakfast is ready ahead of time, whether you prep on the weekend or the night before. You can mix up overnight oats or chia pudding in a jar, portion out smoothie ingredients into freezer bags, or bake muffins or egg cups for an easy grab-and-go option. Even small steps like chopping fruit, washing berries, or setting out your pan and spatula can make mornings feel calmer when you are still half-asleep.
Bake a batch of muffins or egg cups for grab-and-go breakfasts
Chop fruit and store it in containers
Wash and dry fresh berries
Set out your pan, spatula, or any utensils you will need
Measure dry ingredients for pancakes or waffles
Fill the coffee maker or kettle so it is ready to go
Pack a breakfast to take with you if you eat on the run
Why it works: Prepping breakfast ahead of time saves precious brain power and guarantees your first meal has the protein and fiber you need.
How to: Make it a nightly ritual to do at least one thing that helps with breakfast for the next day. Do it while you are already in the kitchen, maybe after dinner or while you grab water before bed.
Ritual #2: Keep Water by the Bed
Many of us start our day already dehydrated. It is such a simple thing, but putting a glass or bottle of water on your nightstand is like giving your future self a gentle head start.
You do not have to chug a gallon. Just a few sips first thing can help wake up your system gently. I like to fill an insulated water bottle with ice so it is nice and cold in the morning. You may prefer room temperature. Do what feels best for you.
This takes five seconds at night and pays off before you even set foot in the kitchen. Think of it as the easiest ritual on this list and one you can start tonight.
Why it works: Hydrating first thing feels good, and it’s what your body needs. Starting early means you are more likely to keep up with it the whole day.
Ritual #3: Set Up Your Coffee or Tea Station
If your brain does not fully come online until you have that first sip of coffee or tea, you are in good company here. There is nothing worse than stumbling into the kitchen half-awake, only to realize you are out of something or cannot find the good mug.
A tiny nighttime ritual solves all of that. Measure your coffee grounds, fill the kettle or coffee maker, and set out your favorite mug before you go to bed. If you add extras like sweetener, collagen, or a splash of your favorite creamer, have those ready too.
If you have a little station to keep everything together, this turns your first cup into a moment of calm instead of a scramble.
Why it works: It costs you maybe a few minutes at night, and having your cup of joe ready to enjoy means one less thing to think about when you are half-awake.
How to: Before bed, prep your coffee maker or kettle, scoop out your grounds or tea bags, and set out your favorite mug.
Protect Your Morning, Protect Your Day
These little rituals will not magically erase the morning scramble. There will probably still be a frantic moment or two. But they set the tone, giving you small pockets of calm and helping you prioritize your wellbeing even on the busiest days.
When you prep breakfast, hydrate before you get out of bed, and make that first cup of coffee effortless, you are gifting yourself a gentle head start and reminding yourself that you matter.
Less decision fatigue. Fewer surprises. A steadier mood, balanced blood sugar, and a small moment of care before the day sweeps you away.
Try one tonight and see how much lighter tomorrow’s sprint can feel.
Back-to-school season is here, and for many busy families, mealtime can feel like a daily hurdle. Between homework, activities, and work schedules, it’s easy to get overwhelmed figuring out what to cook — let alone what to pack for lunch the next day. But what if your dinners could do double duty and make your lunch prep easier?
Welcome to the “Dinner to Lunchbox” approach. A simple, time-saving strategy that turns your wholesome dinners into delicious, nutritious lunches your family will actually want to eat. Let’s dive into why this approach is a game-changer and share easy dinner recipes that transform effortlessly into healthy back-to-school lunches.
Why Turn Dinner into Lunch?
Using dinner leftovers for lunch isn’t just about saving time (though that’s a big win). It also supports healthy eating, reduces food waste, and saves you money.
Here’s why Dinner to Lunchbox works:
Time-saving: Cooking once for two meals cuts your kitchen time in half.
Nutritionally balanced: Thoughtfully planned dinners ensure your lunches pack the right protein, fiber, and veggies.
Cost-efficient: Using leftovers wisely means less food tossed and more money saved.
Stress-reducing: Having ready-to-go meals makes hectic mornings smoother.
Back-to-School Dinner Recipes That Double as Lunchbox Favorites
Here are some family-friendly dinner ideas designed with tomorrow’s lunchbox in mind. Each recipe is easy to customize, packed with nutrients, and versatile enough to keep your meals interesting.
Roast Chicken with Broccoli and Potatoes
Roast a whole chicken with tender broccoli and crispy potatoes for dinner.
Lunchbox remix:
Shred leftover chicken and mix with Greek yogurt, a bit of mustard, celery, and herbs for a creamy chicken salad wrap.
Or toss shredded chicken with quinoa, chopped bell peppers, tomatoes, and spinach for a vibrant chicken and veggie bowl.
Sheet Pan Stir Fry
Sheet pan dinners are a lifesaver. Roast tofu, chicken, pork, or beef with your favorite veggies for a balanced meal. Get the recipe here.
Lunchbox remix:
Wrap your protein and veggies in a tortilla with fresh spinach and a drizzle of your favorite sauce.
Or serve the protein and roasted veggies over brown rice topped with sesame seeds and soy sauce for an easy grain bowl.
Halve a few bell peppers and steam them in the microwave. Fill the bell pepper halves with your Bolognese sauce and top with cheese for a delicious lunch.
Or spread the sauce on flatbread, add cheese, and bake until bubbly for a quick Bolognese flatbread.
Avocado Lime Salmon
Pan-seared salmon with a bright avocado lime topping makes a flavorful dinner. Get the recipe here.
Lunchbox remix:
Flake leftover salmon into tacos with avocado topping, lettuce, and cheese.
Toss salmon with greens, tomatoes, cucumber, and olive oil for a fresh salmon and avocado salad.
Quick and Easy Lunchbox Tips for Busy Families
You don’t need to reinvent the wheel each day. Here are some smart tips to make lunch packing a breeze during the busy school season:
Plan ahead: Design dinners that easily turn into lunches to cook once and eat twice.
Batch prep basics: Cook grains, roast veggies, or prep proteins in larger quantities.
Use versatile ingredients: Ingredients like chicken, tofu, and salmon work well in wraps, bowls, and salads.
Get the family involved: Let kids pick one dinner and lunch combo each week because they’re more likely to eat what they helped create.
Pack smart: Use containers with compartments or small reusable containers for sauces and toppings.
The Takeaway: Simplify Meals Without Sacrificing Nutrition
Meal planning with a Dinner to Lunchbox mindset simplifies your routine, reduces mealtime stress, and keeps your family fueled with nourishing food. It’s a practical strategy that helps you maximize your time and budget while delivering variety and balance.
Want more ideas tailored just for you? Book a Clarity Call with us to create a personalized plan that fits your family’s needs and lifestyle. Let’s make healthy eating easy, enjoyable, and totally doable this school year.
This is fresh, zesty, and ready in under 20 minutes. Tender, perfectly seasoned salmon bakes while you toss together a bright topping of creamy avocado, crisp red onion, fresh cilantro, and a squeeze of lime.The result? A simple, heart-healthy meal packed with protein, healthy fats, and bold flavor. No fuss, no fancy steps, just real-food goodness.
This is a hearty, plant-powered twist on a classic. This recipe layers earthy porcini mushrooms, fresh veggies, and lentils for satisfying combo of protein and fiber. Roasted on a single pan for easy cleanup, it’s rich in flavor thanks to garlic, tomato paste, and a splash of soy sauce.Serve it over spaghetti squash or protein pasta for a balanced, veggie-forward meal that makes leftovers easy.
Cover porcini mushrooms with 1 cup of very hot water and steep for at least 15 minutes. Drain and reserve broth.
Prepare vegetables according to directions.
Pulse vegetables one at a time in your food processor until finely chopped. Add to a large mixing bowl.
Stir in pressed garlic and canned tomatoes.
Whisk together olive oil, tomato paste, soy sauce, and reserved mushroom broth. Pour over vegetables and toss to coat.
Spread vegetables in a parchment-lined roasting pan with sides and place in oven and roast, stirring once, for 30-40 minutes.
Stir in lentils and as much vegetable broth as needed to achieve the desired consistency.
Remove from oven and let cool before storing in a glass dish with lid. The sauce can be stored for up to 4 days in the refrigerator.
Serve sauce over spaghetti squash, cauliflower rice, zucchini noodles, or another base of choice.
Video
Notes
Macro Breakdown (per serving): ✅ Calories: 358 ✅ Protein: 12g ✅ Carbohydrates: 48g (including 14g fiber, 15g natural sugars) ✅ Fat: 14.4g (only 2g saturated)This meal is high in fiber and plant-based protein, making it a filling, balanced option that supports blood sugar balance and keeps you satisfied longer.Protein goals? Serve this with 1/2 cup of Protein+ pasta by Barilla for 10 more grams of protein.
Fermented foods are having a moment… popping up everywhere from farmers markets to fancy grocery aisles. But what’s the real deal? Fermentation isn’t just about tangy flavors and funky textures—it’s a natural process that can boost your gut health, support your immune system, and even influence your mood. In this article, we’ll break down what fermentation is, explore the potential health benefits backed by science, and share simple ways to add these nourishing foods into your diet without overwhelm. Let’s get curious and see if fermented foods deserve a spot on your plate.
What is fermentation?
When it comes to your food, fermentation brings unique flavors combined with amazing benefits for your health and wellness. Fermentation is a naturally occurring process that involves breaking down food substances with the help of beneficial bacteria, yeast, or even fungi. The microbes consume sugars and other compounds in the food, resulting in byproducts like organic acids, gases, and alcohol. This process not only imparts unique flavors but also preserves the food, extending its shelf life.
Probiotics are the beneficial bacteria introduced or generated during fermentation.
Enzymes are proteins that speed up chemical reactions, aiding in digestion.
Preservation is the acidic or alcoholic environment created by fermentation that deters spoilage.
But what’s truly compelling are the functional benefits. The fermentation process enriches the food with probiotics and digestive enzymes that can have a myriad of health benefits.
What are the health benefits of fermented foods?
Improved Gut Health
Your gut is not just a digestive organ. It’s a complex ecosystem teeming with trillions of microbes. Probiotics found in fermented foods contribute to this ecosystem, aiding in digestion and nutrient absorption. They also out-compete harmful bacteria, maintaining a balanced gut microbiome, which is crucial for overall health.
Immune Support
Did you know that 70-80% of your immune system resides in your gut? That’s right! By enhancing gut health, probiotics play a crucial role in fortifying your immune system. Several studies indicate that a healthy gut microbiome can help fend off pathogens and reduce the frequency of infections.
Reduces Inflammation
Inflammation is a natural defense mechanism, but chronic inflammation can lead to various diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like arthritis and even heart disease.
Helps Regulate Blood Sugar
Research suggests that a balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.
Mood Booster
The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.
What are the types of fermented food?
If you’re new to the world of fermented foods, you’re in for a treat. From sauerkraut to kombucha, there’s likely a fermented food that suits your palate. Here are some popular options to explore.
Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
Sauerkraut: German for “sour cabbage.” Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria.
Yogurt: Fermented milk products enriched with beneficial bacteria.
Kefir: A fermented milk drink, similar to yogurt but with a thinner consistency.
Tempeh: A fermented soy product that is a good source of complete protein.
Miso Paste: A Japanese seasoning made from fermented soybeans.
Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast.
Pickles: Fermented cucumbers in a brine of water, salt, and spices.
How to add more fermented foods to your diet: slow and steady.
Fermented foods can help your gut thrive, but if you’re new to them, more isn’t always better, at least not right away. Start small: try a forkful of sauerkraut, a spoonful of yogurt, or just a sip or two of kombucha. Keep the serving small and repeat it daily for a week or two so your gut bacteria can ease into the change. When that feels good, slowly increase your serving or try adding a new fermented food. Some mild gas is normal at first, but if bloating gets uncomfortable, back off and take it slower. A gentle approach helps your gut adapt, so you get all the good bugs without any big belly drama.
3 Simple Recipes You Can Make With Fermented Foods
Simple Kimchi Stir-Fried Rice
Ingredients:
2 cups cooked jasmine or basmati rice (preferably day-old)
1 cup kimchi, chopped
1 tablespoon kimchi juice
2 eggs, beaten
1 small onion, diced
2 green onions, sliced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 teaspoon olive oil
Instructions:
Heat olive oil in a skillet over medium heat. Add the diced onion and sauté until translucent.
Add the chopped kimchi and kimchi juice. Stir-fry for 2-3 minutes.
Push the kimchi mixture to the side and pour the beaten eggs into the skillet. Quickly scramble the eggs.
Add the day-old rice to the skillet. Stir to combine all the ingredients.
Drizzle in the soy sauce and sesame oil, stirring to mix well.
Garnish with sliced green onions.
Greek Yogurt Veggie Dip
Ingredients:
1 cup Greek yogurt
1 clove garlic, minced
1 tablespoon lemon juice
1 tablespoon chopped dill
1 tablespoon chopped parsley
Salt and pepper to taste
Instructions:
In a bowl, mix the Greek yogurt, minced garlic, and lemon juice.
Stir in the chopped dill and parsley.
Season with salt and pepper to taste.
Chill for at least one hour to let the flavors come together.
Serve with raw vegetables or as a tangy spread for sandwiches.
Kombucha Vinaigrette
Ingredients:
1/4 cup kombucha (any flavor – we love raspberry]
1/4 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
In a jar with a lid, combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener.
Seal the jar and shake vigorously until well combined. (Be careful when opening.)
Season with salt and pepper to taste.
Enjoy with leafy greens or drizzle over protein for some zing.
Let’s Connect!
Do you need more guidance on improving your health with food? If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
If you’re aiming for improved fitness, energy levels, or overall well-being, proper nutrition is your secret weapon. Fueling your body with the right nutrients can make a huge difference in how you feel, perform, and age. Let’s dive into some simple strategies that can help optimize men’s health and wellness.
Embrace Whole Grains and Fiber
Men tend to fall short when it comes to fiber intake, and this can affect everything from digestion to heart health. The USDA recommends that men (up to age 50) aim for 38 grams of fiber per day. After 50, the target drops slightly to 30 grams daily.
Fiber helps maintain a healthy gut, stabilizes blood sugar, and lowers cholesterol. When possible, opt for whole grains like brown rice, quinoa, oats, and whole-wheat bread instead of refined grains like white rice and white bread. Beans and legumes are also excellent sources of fiber and offer a boost of plant-based protein, too. Filling half your plate with fruits and vegetables is another easy way to increase your fiber intake, but more on that next.
Try this: Incorporate ½ cup of cooked beans into meals to add approximately 6-8 grams of fiber and 7–9 grams of protein, all while keeping fat content low.
Load Up on Colorful Fruits and Veggies
When it comes to fruits and vegetables, the more colorful your plate, the better! A variety of colorful produce ensures that you’re getting a broad range of nutrients and antioxidants, which can help reduce the risk of chronic diseases and improve overall vitality. Aim for a mix of red, orange, yellow, green, blue, and purple fruits and vegetables to maximize your health benefits.
Make it a goal to fill half your plate with vegetables at lunch and dinner to boost micronutrient intake, support digestion, and enhance brain and heart health.
Go Red for Prostate Health
You’ve probably heard of Lycopene, right? It’s a powerful antioxidant that is connected with prostate health, and you can find it in tomatoes, red bell peppers, watermelon, grapefruit, guava, and papaya. Incorporating these red and pink fruits and veggies is a great choice for men, specifically.
Support Muscles and Metabolism
Protein for Strength and Health: What Men Need to Know
Protein is essential for muscle repair, growth, and overall body function, and it’s especially important for men who are active. Aim to include a source of lean protein with every meal, such as chicken, fish, turkey, eggs, beans, or tofu.
Snack Tip: If you’re strength training, refuel with a small protein-rich snack—like Greek yogurt or a protein smoothie—within 30–60 minutes post-workout to aid muscle recovery.
Be sure to balance protein intake with enough water, fiber, and whole foods. Prioritize quality sources, spread intake throughout the day, and pair with plants to support digestion and overall health.
Magnesium: Small Mineral, Big Impact
Hot Tip: In addition to protein, magnesium plays a big role in muscle function, blood sugar management, sleep quality, plus bone and brain health. Getting enough magnesium from food can lower blood pressure and diabetes risk. Luckily, magnesium is found in many foods. Some of the best sources include nuts and seeds, legumes, and whole grains.
Don’t Fear Fat: It’s Essential
Contrary to the low-fat trends of the 1990s would have you believe, fat is a vital part of a balanced diet. Healthy fats support heart health, hormone production, fertility, and brain function. They also help your body absorb key vitamins like A, D, E, and K.
Aim to include sources of healthy fats like avocado, olive oil, nuts, seeds, and fatty fish such as salmon or mackerel. Fatty fish and nuts are rich in Omega-3s—powerful fats that reduce inflammation, protect the heart, and improve male fertility.
Try this: Use olive oil or avocado oil when cooking. It’s an easy change that can shift the balance of healthy fats in your diet and have an impact on your health.
Hydration for Optimal Performance
Staying hydrated is an often overlooked piece of feeling great, performing your best, and supporting your health. Dehydration can lead to fatigue, headaches, and decreased concentration, so make it a habit to drink plenty of water throughout the day. The typical recommendation is to drink about 8-10 cups of water a day, but you might need more or less depending on your activity level and environment (temperature, humidity, altitude, and season). In general, water is the best way to stay hydrated, but if you are active and sweating a lot for hours in a very hot environment, you may be losing essential electrolytes like sodium and potassium, and rehydration may need to involve more than just plain water.
Tip (this one’s obvious!): Carry a water bottle with you to remind yourself to hydrate regularly. If plain water doesn’t excite you, try adding a splash of lemon or cucumber for a refreshing twist.
Hydration doesn’t only come from water! Liquids in soups or foods like watermelon and tomatoes are a great way to meet your hydration goals beyond the typical water bottle solution.
Stay healthy, stay strong, and fuel your body for success!
When it comes to men’s health, nutrition plays a crucial role in helping you live a longer, healthier life. By focusing on lean protein, healthy fats, whole grains, fruits, vegetables, and staying hydrated, you can fuel your body to perform at its best.
Other vitamins and minerals playan important role in your personalized health goals for your current season of life – our dietitians can help create a plan to incorporate these foods into your life to support your goals. With a little commitment and consistency, you’ll be on your way to wellness in no time!
Polycystic Ovarian Syndrome (PCOS) is a common but complex hormonal condition that affects women of reproductive age. It often shows up as irregular periods, weight struggles (especially around the middle), acne, or fertility challenges—but symptoms can vary widely.
With PCOS, your body has a harder time managing blood sugar, which can lead to increased belly fat, higher cholesterol, and a greater risk of type 2 diabetes and heart disease. PCOS doesn’t just affect physical health—it can also impact mental well-being, with higher rates of anxiety, depression, and disordered eating. Sleep issues and other conditions, like fatty liver disease or endometrial cancer, are also more common.
In this blog, we will share:
The Role of Insulin Resistance
The Best Diet for Managing PCOS
How to Build a PCOS-Friendly Plate
What Foods Make Your Symptoms Worse
Lifestyle Strategies for Managing PCOS
Movement Increases Insulin Sensitivity
Sleep and PCOS Symptoms
Stress and PCOS Symptoms
The Role of Insulin Resistance
One of the major drivers of PCOS symptoms is insulin resistance. Insulin is a hormone made by your pancreas that acts like a key, helping sugar (glucose) move from your bloodstream into your body’s cells where it can be used for energy. After you eat—especially foods with carbohydrates—your blood sugar rises, and insulin is released to help bring it back to a normal level. But in people with insulin resistance, the cells don’t respond properly to insulin’s signal. This forces the body to produce more and more insulin to get the job done.
Why is this so important when it comes to PCOS? High insulin levels can signal the ovaries to make more androgens (like testosterone), which can disrupt your menstrual cycle, make it harder to ovulate, and cause symptoms like acne, excess hair growth, and difficulty losing weight. Over time, it may also raise your risk for type 2 diabetes.
The good news is that insulin resistance can improve with targeted lifestyle changes. That’s where the Well Balanced method comes in—focusing on balanced meals (with protein, healthy fat, fiber, and colorful plants), joyful movement, sleep, and stress support. These simple steps can help your body respond better to insulin, reduce symptoms, and support hormone balance from the inside out. Let’s go over each one.
The Best Diet For Managing PCOS
A balanced, anti-inflammatory eating pattern—like the Well Balanced approach —remains one of the best strategies for managing PCOS. This eating style supports stable blood sugar, reduces insulin resistance, and promotes hormone balance.
Build a PCOS-Friendly Plate:
To follow a balanced, anti-inflammatory meal plan, think of each meal including the following:
½ plate of non-starchy vegetables, the more colors the better
¼ plate of whole grains, starchy veggies (like quinoa or sweet potatoes), or whole/fresh fruit
¼ plate of lean proteins (chicken, tofu, fish, beans)
+ healthy fats like avocado, olive oil, nuts, or seeds
Why it works? Using the Well Balanced plate to build a meal ensures you are getting the right proportions of macronutrients to fight cravings, support gut health, limit blood sugar spikes, and fight inflammation.
Focus on Foods That Fight Inflammation
Certain foods can help calm inflammation in the body and support hormone balance and metabolic health. Try to include:
Berries, leafy greens, broccoli, and bell peppers – these are rich in antioxidants and phytochemicals
Fatty fish like salmon, sardines, and mackerel – high in omega-3 fatty acids
Nuts and seeds like walnuts, flaxseeds, and chia seeds – healthy fats and antioxidants
Fermented foods like yogurt, kefir, sauerkraut, and kimchi – support gut health and as result can reduce inflammation throughout the body
Herbs and spices such as turmeric, ginger, and cinnamon have been shown to block inflammatory pathways and reduce the production of pro-inflammatory chemicals in the body.
What not to eat with PCOS
While we believe that restricting or eliminating food is not ideal, it’s hard to deny that reducing added sugars and ultra-processed foods can help you manage your PCOS. In the Well Balanced approach, we encourage you to be selective with your favorite sweet treats rather than avoid them altogether. Enjoying fun treats on occasion, without guilt or strict rules, and finding tasty, healthier alternatives will keep you from feeling deprived.
How refined sugars can make PCOS symptoms worse.
Understanding how foods high in refined sugars can make you feel worse, like triggering cravings, energy crashes, or mood swings, can help you make more informed and intentional choices.
Let’s say you enjoy a sweet treat, like a donut or soda. Here’s what happens in your body:
It quickly breaks down into glucose (sugar), which floods your bloodstream and causes a sharp spike in blood sugar.
In response, your pancreas releases insulin, which helps move glucose into your cells for energy.
But with insulin resistance, your cells don’t respond well to insulin’s signal. So the sugar stays in your blood, and your body produces even more insulin to try to fix the problem.
Since the glucose isn’t used efficiently, your body stores the excess as fat, often around your midsection. This can make insulin resistance worse.
On top of that, too much insulin can trigger higher androgen (male hormone) levels, which may lead to more acne, irregular periods, and stubborn weight gain.
If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
Lifestyle Strategies for Managing PCOS
Food is not the only thing that can affect insulin resistance, inflammation, and trigger more unwanted symptoms. Lifestyle behaviors and habits like movement, sleep, and stress management are also impactful tools to manage your PCOS symptoms.
Move More: Exercise Helps Your Cells Listen to Insulin
When you move your body, your muscles use glucose for energy, which helps lower blood sugar levels. Even more importantly, exercise makes your cells more sensitive to insulin, so your body doesn’t have to work as hard to keep blood sugar in check.
Here’s how movement helps:
Aerobic exercise (like walking, cycling, or swimming) improves how your body uses insulin during and after movement.
Strength training (like lifting weights or bodyweight exercises) builds muscle, and the more muscle, the better your body can store and use glucose efficiently.
Consistency matters more than intensity. You don’t need to go all-out every day—a brisk walk or dance session counts!
Prioritize Sleep: A Secret Weapon for Hormone Balance
Sleep isn’t just about rest—it plays a direct role in blood sugar regulation and hormone production. Poor or irregular sleep can increase insulin resistance, making PCOS symptoms worse.
Here’s what happens with poor sleep:
Your body becomes less sensitive to insulin, leading to higher blood sugar and insulin levels.
Appetite-regulating hormones (like leptin and ghrelin) get thrown off, increasing cravings, especially for sugary or high-carb foods.
Inflammation increases, which may worsen symptoms like acne and fatigue.
Tips for better sleep:
Aim for 7–9 hours of quality sleep each night.
Stick to a consistent sleep schedule—even on weekends.
Wind down with calming activities like reading, stretching, or a warm shower.
Reduce screen time an hour before bed to protect melatonin production.
Manage Stress: Cortisol and Insulin Resistance
Chronic stress raises levels of cortisol, your body’s main stress hormone. While cortisol is helpful in short bursts, prolonged stress keeps it elevated, and that’s a problem for insulin resistance.
When cortisol stays high:
It signals your liver to release more glucose into the bloodstream (a survival mechanism).
It makes your cells more resistant to insulin.
It encourages fat storage, especially around the midsection, which is linked to worse insulin resistance.
Stress reduction strategies we love:
Deep breathing or meditation—even just 5 minutes a day
Walking in nature or relaxing outside
Creative outlets like journaling, music, or art
Talking with a friend, coach, or therapist
Final Thoughts
There’s no quick fix for PCOS, but by making sustainable changes to how you eat, move, rest, and care for yourself, you can feel better in your body and mind. If you’d like a supportive partner to guide you through it all, our team at Well Balanced Nutrition is here to help. BOOK A FREE CLARITY CALL TO GET STARTED.
Have you been tempted to completely overhaul your pantry by tossing out all the processed foods and keeping only “good, clean foods”? You’re not alone. Maybe it’s the thought of spring cleaning, or perhaps it’s all the buzz about ultra-processed foods in the news that makes you want to clear things out.
Wait. Before you start tossing out every packaged item in your kitchen, hear us out. There’s a better way.
Rather than focusing on eliminating everything but fresh or “clean” foods, we want to guide you through a thoughtful process of curating your kitchen.
A successful pantry refresh doesn’t have to be about strict rules. A more sustainable approach involves carefully choosing what stays and what goes by examining which foods support your health and enjoyment.
Understanding Processed vs. Ultra-Processed Foods
Before we dive in, let’s clarify a few things. The terms “processed” and “ultra-processed” get thrown around a lot, but what do they really mean? Here’s a quick breakdown of how researchers define different levels of food processing:
Image Source: Crimarco, Anthony & Landry, Matthew & Gardner, Christopher. (2021). Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Current Obesity Reports. 11. 1-13. 10.1007/s13679-021-00460-y.
While headlines about ultra-processed foods can be alarming, it’s important to look at the whole picture. Yes, ultra-processed foods are linked to a higher risk of disease. Research shows that people tend to consume more calories and larger portions of ultra-processed foods than less processed options. But not all ultra-processed foods are the same. While some offer little nutritional value (think chips, soda, and candy), others—like whole wheat bread, canned beans, and ultra-filtered milk —can still be part of a balanced diet. The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
A Balanced Approach to A Kitchen Refresh
It may sound enticing to follow oversimplified guidelines like, “if it’s in a package, it’s gone” or “if it has more than five ingredients, it’s unhealthy,” but I encourage you to try a more flexible mindset that allows all foods. Before you let that scare you off, let me explain what that means.
You may have heard the phrase all foods fit and wondered, how can that be balanced and nutritious? It doesn’t mean eating anything and everything on impulse. Instead, it’s about making room for both nourishment and enjoyment in a way that supports your overall well-being.
One key to achieving this balance is recognizing the role of satisfaction in your eating habits. When food is both nourishing and enjoyable, you’re more likely to maintain a sustainable and positive relationship with it.
Satisfaction is often overlooked in healthy eating, but it’s essential. With a flexible mindset, you can balance nourishment and satisfaction. Some foods are both nourishing (like the hearty salad you enjoy) and purely enjoyable (like homemade chocolate chip cookies).
If you focus only on eating “clean” and exclude foods you enjoy, your efforts are not likely to last. But when you allow room for treats while making nutritious foods satisfying, you’re more likely to build a positive, lasting relationship with food and a well-balanced diet.
So how much of these fun foods do I allow?
That’s not a question I can answer in a blog post, but there is one thing to consider. Foods that are highly palatable—whether ultra-processed or not—can be easy to overeat, and if you eat them often, it could lead to taking in more than your energy needs or a less-than-ideal intake of some or all nutrients. The goal isn’t to eliminate them but to ensure they don’t displace the nourishing foods your body thrives on.
So with that said, let’s move forward with a flexible mindset and work through these 3 steps to a Spring Kitchen Refresh!
Step 1: Declutter Your Pantry
Start with the obvious: expired foods, duplicate items, and things you no longer use. Then, tackle the trickier decisions by asking yourself these questions:
Does this food contain high amounts of ingredients I’m trying to cut back on (like sodium or added sugar)?
Am I eating this because I genuinely enjoy it or just out of habit?
Could I replace this with a more nutrient-dense option that I enjoy just as much?
Am I keeping this for sentimental reasons? If so, does it still bring me joy?
Do I feel empowered by keeping this food in my kitchen?
Once you’ve decluttered, fill your kitchen with foods that nourish and satisfy you. Here are the fundamental nutrients to focus on:
Protein for Sustained Energy and Muscle Support
Protein helps repair tissues, supports muscles, and keeps you full longer. Include protein-rich foods at every meal to help stabilize blood sugar and maintain energy levels.
Plant-based proteins: Tofu, tempeh, lentils, chickpeas, black beans, quinoa, edamame
Dairy and alternatives: Greek yogurt, cottage cheese, unsweetened almond or soy milk
Fiber for Digestive and Heart Health
Fiber supports digestion, helps maintain a healthy weight, and keeps you full longer. Most people don’t get enough fiber, so now is a great time to add more.
What to add:
Fruits and vegetables: Berries, apples, pears, broccoli, carrots, spinach, kale
Whole grains: Brown rice, quinoa, oats, whole wheat bread, whole wheat pasta
Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts, pumpkin seeds
Healthy Fats for Brain and Heart Health
Healthy fats support brain function, heart health, and overall well-being.
What to add:
Avocados (on toast, in salads, or blended into smoothies)
Extra Virgin Olive Oil (for cooking or as a dressing)
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Fatty fish (salmon, mackerel, sardines)
Plants for Nutrients and Antioxidants
Filling your meals with a variety of plants provides essential vitamins, minerals, and antioxidants.
Small changes can make a big difference. Consider swapping:
Some packaged snacks → Nuts, hummus with veggies, or homemade energy bites
Sugary drinks → Sparkling water with lemon or herbal tea
White bread → Whole grain or sprouted bread
Sugary cereals → Overnight oats with fresh fruit and nuts
Final Thoughts: Embrace Balance, Not Perfection
Refreshing your eating habits isn’t about following strict rules or cutting out foods you love. It’s about being intentional with your choices, tuning into what your body needs, and making space for nourishing, satisfying foods.
Remember, balance is key. Not all processed or ultra-processed foods are something to fear and it’s okay to enjoy foods just for fun, as long as they don’t consistently crowd out the foods that fuel your body. By focusing on protein, fiber, healthy fats, and plants, keeping some fun foods that you truly find enjoyable, and making a few simple swaps, you can create a kitchen that supports your well-being without feeling deprived.
Now it’s your turn! Take a look at your pantry and see what small changes you can make. As you refresh your kitchen this spring, focus on foods that make you feel energized, balanced, and ready to take on the day! What’s one nourishing swap you’re excited to try? Share your thoughts in the comments or tag us on social media—we’d love to cheer you on! And if you need personalized guidance, our dietitians are here to help.
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
