This post contains affiliate links and I may be compensated. I received some of the items mentioned in this post for free from Stitch Fix. All opinions are my own. Thank you for your support! You might also be interested in 7 Unique Valentines Day Gifts for Women.

Expert Picks, Just for You

I have been using Stitch Fix now for over a decade now. Typically, I do about 1 Fix a year and I can honestly say that I still have probably 80-90% of the pieces I have gotten over the years. I love them so much and continue to wear them regularly. They send me clothing that I really like and that I will actually wear. Plus, the clothes I kept haven't really gone out of style for me. The pieces Stitch Fix sends me have become key pieces to my wardrobe.

A Stitch Fix personal stylist will hand-select items based on your style profile, fit, body type, budget, so every piece you receive is curated just for you. Update your wardrobe, find that perfect outfit, and receive choices tailored to make shopping effortless and enjoyable.

Save Time and Avoid Poor-Fit Purchases

By now you've probably at least heard of Stitch Fix. It's an online personal stylist service that ships you up to 8 items (clothes, accessories, and/or shoes) at any interval you choose. (This is an update from the previous 5 items!) I really liked this update! I chose 7 pieces for this Fix.

Say goodbye to hours wandering through stores or scrolling endlessly online. Stitch Fix helps you avoid buying items that don’t fit or suit you, giving you more time to focus on the things you love. Your order stylist picks items to meet your needs based on their assessment of your fit and style preferences and your style shuffle. It's fantastic for anyone who does not have time to shop, doesn't really enjoy shopping, or is in need of some new looks for their wardrobe. And when I say fantastic, I mean FANTASTIC!

One of my favorite features of Stitch Fix is that they send me things I wouldn't necessarily pick out for myself but end up really loving. It pushes me outside of my comfort zone.

Your First Fix

You sign up through the Stitch Fix website for free. Then, set up your Stitch Fix account style profile by answering a lot of questions about your personal style and your body type (it's worth it) in a style quiz. Then you choose how often you want to receive shipments. You can set them to auto send at any frequency or just manually select dates as you want them. Manually selecting dates is what I do. There is no commitment required. 

When you have a stitch scheduled in the calendar (for example you chose to have one sent to you on November 30th), you will be charged a $20 styling fee. (I've noticed lately that the fee says "it's on us" meaning that it's waved. So, look out for that when you login! That $20 is applied to your final purchase though so it's not wasted money. Your stylist sends up to 8 items based on your requests. You can ask for a specific item, wardrobe essentials, price preferences, or describe an event you need outfit inspiration for. 

Top Tip

My best advice: be specific when telling your stylist what you're looking for in this order. For example, I asked my stylist to give me tops that hit at the hip. I also asked for a black top I can wear with anything and pieces that are casual but could also be dressed up. I mentioned that I'd like things that go together so that I can mix and match.  My stylist nailed exactly what I was looking for. I'm sure it helps that they have a lot of history with me to review what I like, what I kept, and what fits. Every piece they sent fits me perfectly. 

I had saved the black and white striped top in the app as a favorite, and it showed up in my Fix as a fun surprise. I loved it! Saving favorites before a Fix really helps ensure I receive pieces I’m excited about.

The red top is something I never would have chosen for myself, but it’s so fun and I absolutely love it. The animal print pants (or "jag" pants as I like to call them since our football team is the Jaguars) are both fun and comfortable. I’ve loved the pants I’ve received in past Fixes and wear them all the time.

I’ve favorited several blazers in the app before but always felt like they didn’t look quite right on me. This time, my stylist picked one anyway, and while it definitely pushed me out of my comfort zone, I really like it. It will elevate a simple pair of jeans for sure.

Free Try-Ons & Easy Returns

With Stitch Fix, you "Try Before You Buy". After you try your new clothes on in the comfort of your own home, you have 3 days to make your selection. Purchase what you want and return the items you don't want. Included in your shipment is a return shipping bag with a label so there is no charge to you to return items. Free shipping! Simply place unwanted items in the included bag, seal, attach pre-paid labels, drop it off at the post office, and you're done. Side note: I definitely recommend leaving your stylist feedback on items you choose to not keep. This will help with your stylist with your second box if you choose to order one in the future.

Stitch Fix Brands

I really like the brands Stitch Fix uses. In my last two shipments especially, I’ve noticed a focus on socially conscious and environmentally mindful brands. Whether that’s in the fabrics they choose or the way they treat people. I love being introduced to brands I probably wouldn’t have discovered on my own.

One of my personal goals is to rely less on fast fashion and impulse buys. Especially the “I need that, I’ll just order it” moments on Amazon. I’m trying to be more intentional about what I buy and more aware of the impact overconsumption has, even in small, everyday decisions.

Stitch Fix for Men

One of Stitch Fix’s newer offerings that you might not be aware of is their men’s line. We haven’t tried it yet, but I’m definitely intrigued. If you’ve ordered a Men’s Fix, I’d love for you to comment and share your experience. The process works the same way: men take a Style Quiz, are matched with a stylist, and receive a personalized Fix. The website also features many recognizable brands, including Vuori, Vans, The North Face, and more.

Stitch Fix makes shopping personal, simple, and fun, giving you expert-picked fashion without the stress. Whether you’re busy, unsure about sizing, or just want a wardrobe refresh, Stitch Fix has you covered.

The post Stitch Fix Outfits Review and Tips for Your Best Fix appeared first on Make Healthy Easy - Jenna Braddock RD.

Long Weekend

If you have only three-four days to spend in the vibrant city of Seattle, Washington, here's what I would do!

Day 1: Downtown Seattle Icons & Waterfront

Begin your day in the downtown area at Pike Place Market, especially if you are a first-time visitor. This historic market has been a Seattle icon for more than a century. Good luck trying to catch a glimpse of the fishmongers throwing salmon... we waited a long time and never saw one! But you could make a whole crowd delighted if you purchased some fish to be shipped home so that everyone could watch them throw! You'll of course want to admire the gorgeous flower markets... I dare you to not buy any- it's nearly impossible! You'll enjoy items by local artists, food items, fresh produce, and unique shops. Grab a breakfast sandwich and eat outside by the Seattle waterfront to soak up the natural beauty. Fun fact: it's right next to a Target if you realized you forgot anything and need to make a pit stop.

Next, head to the Seattle Center and check out the Seattle Space Needle. With a revolving glass floor, you'll experience excellent views. You can purchase tickets alone or in combo with the Chihuly Garden, which is another gem definitely worth visiting. Again, what we love about this trip is that you're constantly in motion, fueling up on great food and coffee, and enjoying the fresh air. 

Then for dinner, head to the Pioneer Square District where you'll see incredible 19th-century architecture. Try Cafe Paloma if you're there Thursday-Saturday for delicious Mediterranean food with lots of healthier options.  You're going to get very good at using the link light rail on this trip! Grab an orca card (one per person- you cannot share!) and reload any time you need to via your phone app or at rail stations.

Day 2: Mount Rainier National Park

Now that you've had a day to acclimate, rent a car and head to Mt. Rainier National Park for the best views and great hiking. It is about a 2-hour drive from Seattle. I will say, June is not the best time to visit, as some of the trails were still closed from the snow. Definitely pack your hiking sticks and/or crampons to enjoy your time to the fullest if you're traveling in winter. We stopped at the Paradise Visitors Center to grab some food from the cafe, some hot chocolate, and prepare to hike in the snow. We also loved the gift shop and the bathrooms were clean! 

The Skyline Trail has beautiful views of Mt. Rainier, alpine meadows, and maybe you'll see some wildlife. Naches Peak Loop is worth doing for sure! It is a 3.8-mile hike and it's considered mild to moderate in difficulty. As always when hiking, pack plenty of water, food, and wear layers. Somone at the visitor center could definitely help you play the day itinerary in the park depending on what is open during the time of year you are visiting. 

When you're leaving the park from Paradise Visitor Center, you can stop and explore some waterfalls. Worth it!

Head back to Seattle for dinner in the Capitol Hill district.  We found healthier options at Sweetgreen but there are many restaurants to choose from.  The Capitol Hill district is vibrant and lively at night. Also a must see in the Capitol Hill area is the Elliott Bay Book Company bookstore. It is so charming, you won't want to leave! 

If you're a fan on national parks, check out my post on Rocky Mountain National Park. 

Day 3: Bainbridge Island Getaway

Take the ferry over to Bainbridge Island, a true gem of the Pacific Northwest. While you're on the ferry, decide how much of the Island you want to see because you have a few options. If you have a car, you can explore the entire island in a day. If you walked onto the ferry, you could rent e-bikes and see some of the island. The bike rental shop is a short walk from the ferry. The employees in the bike shop can help you plan a route that allows you to see the highlights on your list. 

A few highlights:

• Winslow- a charming town that will feel like you're in a Hallmark movie. Visit local art galleries, boutiques, and restaurants. Stop in the Bainbridge Island Museum of Art, featuring works by regional artists. 
• Bainbridge Island Japanese American Exclusion Memorial- a serene walk through an educational and immersive experience. "Let it not happen again."
• Bloedel Reserve- explore the 150-acre forest garden

Take the evening ferry back to Seattle, enjoying the stunning views of Puget Sound at night (you're getting so good at public transit!). Return and have a cozy meal in the Queen Anne neighborhood. Take a stroll through Kerry Park if you still have energy, which features the best views of Elliott Bay and sometimes Mr. Rainier. The time to visit this park is at night, as the ferry lights and shining Space Needle are breathtaking.

Bonus Spots

If you find you have more time, head to Olympic Sculpture Park in downtown Seattle on Elliott Bay. It is free and open 365 days a year. The park is a Z-shape and features four distinct landscapes: valley, shore, grove, and meadows. This might be the world's most perfect place to exercise/relax/thrive! Standing here, you'll definitely see why some call Seattle "The Emerald City". Nearby is the Seattle Art Museum with over 25,000 works of art representing global cultures and historical perspectives.

Hopefully this gives you some great ideas for enjoying the beautiful Seattle area. 

To receive content straight to your inbox that encourages you to live with purpose, subscribe to my Substack HERE.

The post Seattle Washington Ultimate Travel Itinerary  appeared first on Make Healthy Easy - Jenna Braddock RD.

Before this place was called Jellystone, it was called "Whispering Pines"- one of the best family campgrounds there was. Now, it's a campground UPGRADED. This place seriously has everything. Let's jump in.

Waterpark

Located just north of Tyler, you'll drive up to the resort through the beautiful pines. Upon entering the park, you'll first stop inside the ranger's station (registration station) to check in. They'll give you wristbands for the whole family and a tag for your car. Then you'll immediately notice the huge water zone. This water park is completely fenced in on all sides.

There is a sprayground/ splash pad where younger visitors will spend most of their time. Prepare to be sprayed! With slides, water guns, and even a toddler slide, there is much to occupy your little ones. Parents watch nearby while sitting in the water (about 4 inches high) and working on their tan, or some reserve a special cabana for their crew. There are umbrella tables and chairs all around. There were a couple of lifeguards around, mainly making sure things didn't get out of hand on the taller water slides. In the winter months, this becomes an interactive heated water playground.

Pass through a gate and you're on the side with the deeper, spacious swimming pool and spa tub. This is the family pool with chairs and umbrella tables around, plus a basketball net on one side of the pool. 

Themed Events

Pay attention to the papers they give you when you check in. You'll find some special offers, but most importantly you obtain a link to the online schedule of events. Each day in the summer (and probably in other seasons as well) there is a line-up of different ways to keep everyone having fun and staying active!

Some of the things you'll find:

• Gem Mining- you can purchase different sizes of gem buckets at the activity building. This is a paid activity.
• Laser Tag- there is a station set up with wooden walls to hide behind. This is a paid acitivity.
• Wagon Ride- and in the summer the wagon ride during the daytime was a water ride. They provided a bucket of water and various water blasters and we sprayed each other or other campers we encountered along the ride. The campground also encourages campers with full hook-up RV sites to prepare their hoses to spray the wagon riders as they pass by. Everyone was in their swim wear or was prepared to get wet. On the evening ride, everyone wore their glow in the dark accessories (available at the gift shop or bring your own) and sang along to the music provided by the staff via a speaker on the wagon. The nighttime ride was my favorite thing. This activity isn't an additional expense.
• Gaga Ball- free!
• 9-hole mini golf course. This is a paid activity.
• Foam party- this is for the younger campers. They go (in swimsuits mostly) to this concrete slab and the staff releases tons of foam all over the place from the ceiling. It's amazing and included in your pass.
• Tye-dye shirts- a paid activity, but a fun take-home souvenir.

• Coloring- free!
• Glow in the dark dance parties- free!
• Painting ceramics- This is a paid activity. We painted Christmas ornaments to take home as our souvenirs
• Bouncing pillow- free!
• Arcade- This is a small building with a few arcade games (maybe 10?). I didn't look to see how much it cost per game, but it is a paid activity.
• Variety of sports courts- free!
• Hike the nature trails- free!
• Outdoor movies- These happen at night up by the playground and are free!

Food

The food available for purchase at the Campfire Canteen was 99% junk food. (Pizza, burgers, popcorn, ice cream, etc.) If you're staying in one of the luxury cabins, you'll have a full kitchen to prepare your own healthier meals to keep everyone fueled well for the fun. Then maybe go to the canteen for a special treat. 

Characters

I would suggest showing your family a couple of episodes of Yogi Bear from YouTube before you head to the park. This will help them enjoy the decorations and special visits from characters like Boo Boo, Yogi, and Cindy Bear. Cindy surprised us at the water park one day, and we saw Yogi on a golf cart. Oh, you can rent golf carts, too!

​Various Ways to Stay

This place used to have many tent sites, but now you'll see mostly cozy glamping cabins. They come with dishes, a fridge, stove, tv, wi-fi. You bring your own towels, linens, soap, etc. There are also plenty of Deluxe RV sites.

For a great place to vacation as a family that will keep everyone walking and playing, this is the right place. Maybe it will become your new family tradition!

You might also enjoy Free Family Fun Things to Do in St. Augustine.

The post Yogi Bear's Jellystone Park in Tyler TX Outdoor Family Fun appeared first on Make Healthy Easy - Jenna Braddock RD.

What is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone produced in the small intestine after eating. It plays a critical role in regulating blood sugar, appetite, and digestion.¹ GLP-1 medications act by helping the body release more insulin when blood sugar is high and reduce the release of glucagon, a hormone that raises blood sugar.^1-2 Both these effects help with keeping blood sugar at a more balanced level. 

GLP-1 hormone can also delay gastric emptying, allowing you to feel full longer.² It is a hormone that supports you feeling satisfied from eating by sending signals to the hypothalamus that you have had enough to eat.¹

GLP-1 receptor agonists are a class of medications that in essence, keep GLP-1 around a lot longer. The half life for these drugs (how long they last) is 5-7 days, compared to your natural GLP-1 hormone, which lasts a matter of minutes.

These drugs have been approved for the treatment of type 2 diabetes and obesity. They also may be used to reduce cardiovascular risk factors, directly and indirectly. GLP-1s can directly improve heart health by activating endothelial cells, which allows blood vessels to relax and widen.³ This enhances blood flow through the heart and improves the heart’s ability to pump blood. GLP-1 medications can also improve heart health indirectly through weight loss and reductions in HbA1c.³

Some common GLP-1 medications include Ozempic, Wegovy, Trulicity, Mounjaro, and Zepbound. GLP-1 medications have been shown to promote weight loss as well as reduce blood pressure and total cholesterol.^2-3

What's Happening in the Gut with GLP-1?

GLP-1 is a hormone released by cells in the small intestine after eating. This hormone slows down stomach emptying, allowing food to be fully digested and promoting satiety.²

It signals from the gut to the brain that the stomach is full, reducing feelings of hunger and regulating appetite.² This can help reduce overall food intake. Some people describe this as helping to reduce the “food noise” in their head, the amount of time they spend thinking about food.

GLP-1 helps with fat metabolism by reducing fat synthesis. It can also lead to “browning” of fat cells, which increases metabolic activity and helps burn fat.⁴ Slower digestion also helps your body absorb fats more gradually, which can keep triglyceride levels from spiking after you eat.

Healthy GLP-1 activity can support better cholesterol balance by helping lower triglycerides and LDL levels.⁴ GLP-1 helps manage blood sugar by signaling to the pancreas to release insulin when glucose is high. It also dials down the release of glucagon, a hormone that raises blood sugar. This helps keep blood sugar in a healthy range after meals. 

These medications also appear to work hand in hand with the gut microbiome, influencing each other in ways that support overall health.^5-6 The gut microbiome produces helpful compounds called short-chain fatty acids. These support the body’s natural GLP-1 production by signaling the cells in the digestive tract that release important hormones.

Natural Alternatives to Medication

Certain foods and supplements can naturally support the same functions influenced by GLP-1 medications. These can help regulate appetite, improve fat metabolism, and maintain steady blood sugar levels. These natural options work by promoting fullness, balancing energy use, and supporting the body’s own glucose control systems. In the sections that follow, we’ll look at four evidence-based ways to encourage healthy GLP-1 activity through nutrition and lifestyle: Metabolaid, fiber, probiotics, and green tea. 

Metabolaid to Boost GLP-1

Metabolaid is a patented ingredient containing a blend of two herbal extracts, lemon verbena and hibiscus sabdariffa. This ingredient can be found in supplement brands in a soluble powder form, but it can be formulated into a wide variety of products such as capsules, tablets, soft gels, gummies, powdered drink mixes, and ready-to-drink beverages.

How does it work?

Metabolaid works by targeting hormones that regulate hunger and metabolism.^7-8 Polyphenols in lemon verbena and hibiscus can also activate a key energy pathway in the body called AMPK. When AMPK is switched on, it allows the body to burn more fat, improve glucose utilization, and maintain balance in metabolism.^7-8,10,13 It may also help reduce inflammation and support long-term metabolic health.

Research

Two clinical trials looked at how Metabolaid affects key hunger hormones like GLP1, ghrelin, leptin, and resistin.⁷ One study included 54 people, and another included 36. In both, those who took Metabolaid had higher GLP1 levels and lower leptin levels than the placebo group. Leptin tells the brain when you are full, but it often doesn’t work well in people who are overweight. Supporting leptin balance may help restore those fullness signals. Ghrelin, the hormone that makes you feel hungry, also showed a downward trend in one study, and resistin dropped in another.⁸ Lower levels of these hormones can mean less appetite and lower calorie intake.

One limitation is that these studies only measured hormones while fasting. That shows baseline levels but not how they change after eating, which is when they matter most for hunger control.⁷ More research is needed, but early results suggest Metabolaid may help support healthy hunger hormones and long-term weight balance.

Participants taking Metabolaid also reported feeling less hungry and more satisfied compared to those taking a placebo.^7-8,12,14 Several studies showed reductions in body weight, BMI, and body fat, especially in the chest and torso.⁹ Some of these effects happened even without changes in diet or exercise, though results were stronger when combined with healthy habits.

Research also showed improvements in blood pressure and blood vessel health, along with modest benefits for blood sugar and cholesterol. Early lab studies found increases in beneficial gut bacteria such as Bifidobacterium, Faecalibacterium, and Akkermansia, plus higher short chain fatty acid production, which supports a healthy gut environment.

Who is it Best For?

Research shows that Metabolaid works best for people who are overweight or obese, but the effects were more significant in those who were overweight. Both diet-controlled and real-world studies found benefits like better appetite control, reduced body fat, and improved heart health. Healthy eating and regular exercise make the results even stronger. Metabolaid may be a good choice if you’re looking for a natural way to support a healthy weight and metabolism while maintaining a balanced diet and staying active. If you want to try Metabolaid, be sure to look for a supplement with this ingredient alone! Watch out for added ingredients and check that a third party has tested the supplement to ensure it’s safe.

Is it Safe?

Clinical studies show that people generally tolerate Metabolaid well, with no significant side effects reported. Both 300 mg and 500 mg doses showed benefits, with the higher dose having a stronger impact. Most research has lasted 60 to 90 days, so the long-term effects are still unknown. Since most participants did not have chronic health conditions, it’s also unclear how safe or effective Metabolaid is for those groups. Discuss with your healthcare provider to determine if this supplement fits your needs.

Dietary Fiber to Boost GLP-1

Dietary fiber is a type of carbohydrate that the body cannot break down during digestion. It is essential for gut health and optimal metabolic function.

Dietary fiber acts as nourishment for the healthy bacteria in your gut through a process called fermentation. As these bacteria break down fiber, they produce short-chain fatty acids (SCFAs), which play a big role in overall health. SCFAs support energy production, gut and immune function, and blood sugar balance. They even help stimulate hormones like GLP-1 that promote fullness and satiety. ¹⁵

One of the best things about fiber is how it helps you feel full and satisfied after eating. This can naturally reduce calorie intake, support weight management, and make meals more enjoyable. Fiber also helps regulate blood sugar and improve insulin sensitivity, both of which are important for long-term metabolic health. Research shows that diets high in fiber are linked to a lower risk of heart disease, type 2 diabetes, obesity, colon cancer, and inflammation.¹⁶

Both soluble and insoluble fiber are important for digestive health.17 Insoluble fiber keeps food moving smoothly through your digestive tract. Soluble fiber is fermented by gut bacteria to create those beneficial SCFAs. Soluble fiber also slows digestion, which helps keep blood sugar and energy levels steady throughout the day. It feeds your gut bacteria so they can thrive and continue supporting your overall health.

Sources of Dietary Fiber

Whole grains, fruits, vegetables, nuts, and legumes provide dietary fiber. Some foods high in soluble fiber include apples, kiwi, sweet potatoes, chia seeds, avocado, brussel sprouts, okra, carrots (especially when cooked), seaweed, and eggplant. Other great fiber sources include beans, psyllium, and whole grains like oatmeal, barley, and quinoa. Check out my post on High Fiber Foods HERE. Some tips for adding soluble fiber to your diet are:

• Add ½ cup of beans or lentils to soups, salads, or meals each day
• Sprinkle 1-2 tablespoons of chia seeds on yogurt, oatmeal, or smoothies
• Enjoy a serving of kiwi or apple in smoothies, on top of yogurt, or with a spoonful of nut butter
• Add 1 serving of baked or roasted carrots to your dinner
• Eat seaweed, like nori or roasted kelp, for a crispy snack in between meals, or incorporate it into salads, sushi, or ramen

Foods and Fiber Sources That May Boost GLP-1

One study found that eating a whole avocado with a meal boosted GLP-1 levels compared to a control meal.¹⁸ It also helped the participants feel fuller for longer and supported blood sugar control.

How much fiber is safe? 

The recommended daily intake of fiber is 25 grams/day for women and 38 grams/day for men. The reality? Only 7% of adults meet the recommended intake every day. That’s why incorporating more fiber-rich foods into your diet can make a big difference for your health.¹⁹ 

Lately, you may have heard about “fibermaxxing” - a growing trend encouraging people to maximize their fiber intake by building meals around fiber-rich foods. Dietitians support this trend because adding fiber-rich foods to your diet can naturally boost GLP-1 and improve metabolic health! Just a tip: make sure you drink plenty of water and add fiber to your diet gradually instead of all at once in order to avoid bloating or discomfort. 

"Fibermaxxing" is generally safe, but if a medical professional has advised you to limit your fiber intake, talk with your healthcare provider before making changes.

Probiotics to Boost GLP-1

Probiotics are the “good” bacteria in your gut that help promote a balanced microbiome. They don’t just support digestion - probiotics play a key role in natural GLP-1 production. How? They are responsible for fermenting SCFAs, which boosts GLP-1 levels. Probiotics alone aren’t a quick fix, but they are a key piece of the puzzle, creating the right conditions for natural GLP-1 production. 

Research

Animal studies back this up: one study found lactobacillus species, such as L. rhamnosus and L. plantarum, can stimulate GLP-1 production.²⁰ Another study used a combination of probiotic strains, including Lactobacillus plantarum, Lactobacillus bulgaricu, Lactobacillus casei, Bifidobacterium infantis, Lactobacillus acidophilus, Bifidobacterium longum, Bifidobacterium breve, and found similar benefits.²¹

Lactobacillus and Bifidobacterium strains may be helpful in supporting natural GLP-1 production in the gut.^20-21

Probiotic- Rich Foods

Probiotic-rich foods or a high-quality supplement in combination with a diet rich in soluble fiber may help your body naturally optimize GLP-1 production. 

Probiotics are in fermented or cultured foods, such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and some cottage cheese. If you want to start adding probiotic-rich sources to your diet, start with a small amount. Gradually increase to avoid indigestion and discomfort. 

Green Tea Extract to Boost GLP-1

Green tea extract is a concentrated form of green tea that may help support natural GLP-1 production thanks to its active compounds, like catechins such as EGCG. Some studies suggest these compounds can boost GLP-1 release and improve insulin sensitivity, helping regulate appetite and blood sugar.²² Green tea catechins also have antioxidant and anti-inflammatory benefits, supporting gut health and overall metabolism.

Research

One study found that taking 1500 mg of green tea extract daily (500 mg, three times a day) for 16 weeks significantly increased GLP-1 levels compared to a placebo.²² Most research, however, uses high concentrations of catechins. A typical cup of green tea contains only 30–50 mg of EGCG. A 500 mg capsule of extract may contain 225–450 mg. This means we don’t yet know if simply drinking green tea can have the same effect. Still, adding green tea or green tea extract to your routine is an easy, natural step toward better health.

If You're Considering Taking GLP-1 Medication

Supporting GLP-1 doesn’t have to rely on medications alone. Natural options can help boost GLP-1, promote fullness, manage blood sugar, and support overall wellness. Small, consistent changes in diet and lifestyle can help you discover what works best for your body, helping you feel and look your best.

I've talked with many people considering whether or not taking a GLP-1 medication is right for them, and I've seen many people be successful on them. My advice is always the same - build a strong lifestyle foundation of quality, whole food, high fiber, strong protein, and resistance training first. Work on adding high micronutrient rich foods like green tea, polyphenol rich purple/red/blue fruits and vegetables, and fermented foods into your daily eating rhythm. Then, find a qualified practitioner who will truly work with you through the process of taking GLP-1 medications, monitoring your progress and caring about your total wellbeing.

The post How to Boost GLP-1 Naturally: Options Beyond Medications appeared first on Make Healthy Easy - Jenna Braddock RD.

Whether you’re shopping for a health enthusiast, a busy mom, or someone who simply loves beautiful, thoughtful things, I’ve gathered a few of my favorite products in this gift guide that truly make life a little healthier, calmer, and more joyful. Each one is something I personally use, love, and would genuinely recommend.

CLEARSTEM Skincare

I love this brand because they contain no pore-clogging ingredients and truly care about healthy aging without breakouts. I have very sensitive skin, and most products that target acne or aging irritate me and cause more problems. This is the first line that doesn’t and the first time I’ve ever reordered a skincare regimen because I loved how my skin looked!
My go-to products:

• The Clear Skin Routine
• Skin Perfecting Duo
• You Are Sunshine Mineral Sunscreen

Use code JENNARDN for 21% off your order.

Red Truck Orchards

Beautiful, high-quality, small-batch products perfect for gifting (or keeping for yourself). I love supporting local, family-owned farms that take pride in what they make. This one is a gem.

Rent the Runway

Fashion sustainability meets convenience. Whether you’re attending a wedding, a speaking engagement, or just want to feel great for date night, Rent the Runway is such a fun, practical way to refresh your wardrobe without overbuying.

Meal Plan Pad

I love this meal planning pad. It’s sturdy, hangs on the fridge, and has room for everything... meals, grocery lists, and notes. It’s such a simple tool that keeps me organized and helps me stay consistent with meal planning.

BLUEAIR Home Filter

For my allergies, I wanted a higher level of air filtration, and I love this one. It’s quiet, programmable, and even reports air quality in real time. It’s one of those purchases that’s both practical and surprisingly satisfying.

Large Print Zipper Bible

As my eyes have changed, I needed to graduate to a bigger print Bible. I love that this one zips closed so the pages stay neat and protected.

Caraway Glass Food Storage

These are beautiful, non-plastic food storage containers. They’re technically glass but reinforced so I’m less likely to break them (win!). They’re sturdy, safe to microwave, and come in gorgeous color options. Definitely a luxury item, but one that sparks joy every time I use them.

Roxy Gym Bag

Because honestly, can a woman have too many bags? If I ever needed another gym bag, this would be the one. Stylish, functional, and perfect for workouts or weekend trips.

Completing the Puzzle

I love doing puzzles, but I do not love storing them. This is the solution!! Completing the Puzzle is a monthly subscription that delivers cozy, screen-free, fun straight to your door. Perfect for winter nights, family time, and anyone who loves a satisfying challenge. Give a gift that lasts longer than Christmas! Use code JENNA_BRADDOCK to save $6!

What You Do Best by Bruce Bugbee

This book has had a significant impact on my life this year. It helped me discover and understand my spiritual gifts in a deeper way. A wonderful read for anyone seeking clarity and purpose in how God uniquely designed them.

That Cheese Plate Will Change Your Life by Marissa Mullen

This book is just pure fun and beautifully done. It’s perfect for the cheese lover in your life (or for you if you’ve ever stared at a cheese board and wondered where to start). The step-by-step guides make it easy to create stunning platters.

Beholding: Deepening Our Experience in God by Strahan Coleman

This book has also had a profound impact on my spiritual life and prayer practice. It invites you to slow down and notice the ways God is already present and at work. Highly recommend for anyone wanting to deepen their spiritual rhythm.

Purity Coffee

Clean, organic, antioxidant-rich coffee that actually supports your health instead of working against it. I can taste and feel the difference and once you try it, you may not go back! Use code JENNARDN for 20% off.

GI-MAP Test + Consult

A truly meaningful gift for the person who wants to optimize their gut health or get insight into ongoing digestive issues. This test provides a detailed look at gut microbiome balance and function. The consult helps make sense of it all.

Vuori Daily Pocket Legging

I’ve tried a lot of leggings over the years, and it’s hard to find a pair that actually stays put, looks cute, and still feels soft and functional with pockets, of course. I’d been eyeing the Vuori leggings for a long time, but they’re definitely an investment. I finally broke down and bought a pair (full disclosure: I do get a fitness professional discount), and I have to say they’re worth it.

I love these leggings. They’re soft yet don’t budge during workouts. I wasn’t sure about the drawstring at first because I thought it might get in the way, but it actually helps them stay perfectly in place. Plus, they have pockets. These are easily my favorite leggings and would make such a great special gift for someone who lives in activewear.

Daily Harvest Holiday Gift Box

The Daily Harvest Holiday Gift Box comes in a beautifully packaged, ready-to-gift box filled with a Daily Harvest gift card and a reusable BPA-free smoothie cup. When they redeem their card, they can choose the bowls, smoothies, or snacks that fit their taste and schedule delivery when it works for them. It’s a fresh, wellness-minded upgrade to the classic holiday gift basket. It's thoughtful, practical, and genuinely useful.

ButcherBox

Give the gift of really good meat. When you join ButcherBox, you’ll get to choose your favorite cut (NY Strip, Ribeye, or Filet Mignon) and they’ll add it to every box for an entire year. This promotion runs now through December 31, 2025. It’s an easy way to elevate everyday meals and a fun, practical gift for the food lovers in your life.

The best gifts are the ones that nurture health: body, mind, and spirit. I hope this list gives you ideas that inspire both joy and wellness for yourself and those you love.

Visit the blog for more inspiration to fuel for energy, trust your body, and life with purpose.

The post A Gift Guide for the Well-Nourished Life appeared first on Make Healthy Easy - Jenna Braddock RD.

Planning Your Lunches

Keeping things simple is the best way to begin meal planning. It’s a skill, just like anything else, and you will get better at it with time. 

Balanced meals can look like a lot of different combinations, but a simple starting place is this formula:

A palm size serving of protein + 1-2 handfuls of fruits and veggies + 1-2 handfuls of carbohydrate-based food.

Play with this combination to find what helps you feel and function your best. Also experiment with adding some healthy fat into your meals from olive oil, avocado, nuts, seeds, and dairy.

Lean Proteins for Lunches

Start by aiming for a palm-sized portion of lean protein. It’s a simple way to balance your plate. Here are some healthy lunch ideas to inspire you:

Tempeh: Tempeh is a good option for vegan protein that is made from soybeans. It's thick and has a meaty texture plus it’s a fermented food and contributes to optimal gut health. One slab can cost under $3 and provides 20 grams of protein. It's easy to eat and flavor however you like. I crumble mine on top of a salad with my favorite dressing. 

Rotisserie Chicken: If you have a busy schedule and you don't want to cook but need protein, these pre-cooked chickens are perfect. It is large enough that you could eat on it for a few days or feed multiple people in the house. The price is still pretty good for the quantity you get and it's extremely versatile and handy to have on hand for a variety of meal prep options. If you want to save even more money, try making your own whole chicken with this Slow Cooker Roasted Chicken. 

Hard-boiled eggs: These are a very convenient choice that you can easily eat on the go if needed.

Oikos Pro Yogurt: Dairy products are an excellent source of protein. This brand of yogurt provides 20 gram of whey protein in one easy to eat serving.

Turkey or Beef Jerky: Jerky is a perfect on the go protein for healthy lunches. It’s not the cheapest option but it sure is convenient. Look for brands with a short list of natural ingredients.

Low-Fat Cottage Cheese: I enjoy this topped on tomatoes (as seen in my Smoky Tomato recipe), in a turkey/lettuce wrap, in a smoothie, or in an egg scramble.

Seafood

Salmon: Most people aren't eating enough omega-3 rich foods, specifically seafood. Salmon is easy to cook (broiled for 7 minutes) and is meeting so many essential nutritional needs. Try this recipe for Sheet Pan Salmon Dinner. You can often find pre-seasoned and cooked salmon fillets for those who are not comfortable cooking it themselves.

Frozen Shrimp: Frozen shrimp are a lifesaver for quick meal prep and something to keep in your freezer at all times. They defrost quickly (even faster if you use a defrosting plate like this) and cook in just a couple of minutes. Seafood is a very lean protein source and has a strong correlation to a reduced risk of heart disease.

Fresh Fruit for Lunches

Aim to include 1–2 handfuls of fruits or vegetables in your lunch. Here are some easy options to try:

Apples: Apples are a very nutritious food. They provide fiber, something most people are lacking, and can help improve gut health. Enjoy apple in a delicious make ahead breakfast with these Pumpkin Apple Overnight Oats.

Mango: ¾ cup of mango provides 50% of your daily value of vitamin C, something busy kids and adults need to pay attention to for strengthening their immune system. Mango is deliciously sweet and an excellent choice for satisfying a sweet tooth. Try this Mango Beet Breakfast Smoothie for a super nutritious way to kick-start your morning. 

Oranges: Easy-to-peel mandarin oranges are portable and make a great snack between meals.

Berries: Berries are packed with nutrients that offer powerful health benefits, including anti-inflammatory support. For healthy lunch ideas, enjoy them by themselves, mixed into yogurt, in overnight oats, or in smoothies. 

​Veggies for Lunches

Salad: While you don't have to eat salads to have a healthy lifestyle, they are an easy way to get veggies. Premade options are a good idea to grab and go when needed.

Kale or Spinach: These leafy greens are of course great options in salads, but they can also be thrown into the blender when you make your next smoothie.

Easy to take on the go: Cherry tomatoes, sliced bell peppers, carrot sticks are all great ways to get some fresh veggies into your balanced lunch.

Healthy Fats for Lunches

Sunflower Seeds, Pistachios, Brazil Nuts: Nuts and seeds are foods high in micronutrients. Brazil nuts are nutrient powerhouses and simply eating 1-2 a day can help you meet your needs for key nutrients. Read more about 5 Reasons Pistachios Make Healthy Easy. 

Avocado: Can be used in wraps, roll ups, or in salads. Try my Avocado Salad for the yummiest way to eat more kale.

Nut Butters: Spread peanut butter or almond butter on whole grain bread, add to smoothies for some additional creaminess, or spread on a rice cake. 

Hummus: A simple way to level up a healthy lunch is with a yummy dip. It makes raw veggies more fun to eat, even for picky eaters. I love hummus and have many recipes for homemade versions on my blog. Not a hummus fan? Try this insanely good recipe for Roasted Carrot and Ranch Hummus. It might just change your mind!

Carbohydrate + Protein Combination Foods

Whole Grains are a crucial component to balanced meals and you shouldn’t be afraid to eat them. When you choose whole grains you are not only getting energy to replenish what your body needs but fiber and important nutrients too. Plus, carbs bring a lot of enjoyment to meals and can help sustain energy levels. All of these ideas also provide easy protein so you get more bang for your buck. 

Brown Rice, Lentils, Quinoa: These are great examples of delicious carbohydrates that also contain fiber and protein. They're great bases for bowls where you can mix and match based on your preferences.  Whole-grain bread like Dave's Killer Bread is a good option for sandwiches.

Beans: Black beans are another good example of carbohydrates + protein. They can be served alone or in a grain bowl.

Easy Lunch Ideas Put Together

So, let's put some of these great healthy lunch ideas together for a midday meal using the Balanced Meals Palm Method! The options are limitless, but here are a few ideas to get you started:

• A quinoa bowl made with palm sized serving of rotisserie chicken, 1 handful of spinach, mixed with 1 palm sized serving of quinoa drizzled with Jalapeno Caesar Dressing with a side of berries.
• Instead of fast food, pack a nutritious lunch of tuna salad, carrot sticks, whole grain crackers, and a piece of fruit such as apple.
• Smoked salmon on a bed of lettuce with a few tortilla chips and strawberries.
• Black beans, chicken breast, side salad, and kiwi.

What About the Chips?

If you're someone who needs a little crunch with their lunches, I do have some fun foods that will meet that need but will also provide a little more nutrition that regular chips. Check out my Chips with Benefits Amazon List here for my current picks.  

You get the idea! Mix and match the items you like based on your individual needs. Sometimes we spend a lot of time overcomplicating lunch. Keep it simple and experiment with foods to see how they make you feel. Find healthy dinner ideas here to keep choosing nutritious foods all day long!  

The post Easy Healthy Lunch Ideas to Support Your Health Goals appeared first on Make Healthy Easy - Jenna Braddock RD.

Be sure to check out my post on the Best HIIT Shoes for Women to help prevent injury and receive the proper support.

High-Intensity Interval Training

HIIT training is a form of interval training. It is where the heart rate increases anywhere from 85-100% of your maximal heart rate for a certain period of time, with a recovery period where your heart rate decreases 20-30 beats from your heart rate during the working interval. There is a plethora of modalities that can be used for this type of training. It is not limited to just cardio-type training.

HIIT can be performed with running, cycling, rowing, bodyweight exercises, boxing, sled training, hill sprinting, swimming, plyometrics, and even walking the dog. This flexibility allows you to adapt HIIT workouts to your personal goals, fitness level, and available equipment. Keep reading for the many benefits of HIIT workouts.

Health Benefits of High Intensity Interval Training

Both aerobic capacity and strength can improve with this form of training. HIIT workouts are also known to support weight loss by increasing calorie burn in a shorter amount of time and boosting metabolic demand even after the workout is complete. On average, a HIIT workout is 30 minutes in length. This is because the athlete cannot push passed a certain amount of time with the same level intensity needed to complete the workout. This type of workout is safe to do on your own. It is also very effective when translating over to sport specificity.

HIIT Jump Rope Workout

Watch this video where I break down these super simple jump rope intervals. 

Start with 45 seconds of jump rope on the balls of your feet at your maximum effort staying light, controlled, and engaged the entire time. Follow with a 25 second rest period. Repeat for 10 minutes. Don't skip those seconds of rest! Those short recovery periods are necessary to HIIT routines. 

This fitness routine is fast, effective, and requires minimal space or equipment (you can even “ghost rope” if needed). Research shows that just one minute of high-intensity effort can deliver similar benefits to two minutes at moderate intensity. So this is a great way to get the most out of your time and definitely get your heart rate up. Jump roping with intense effort followed by periods of rest can benefit cardiovascular health by increasing the heart's efficiency in pumping blood and oxygen throughout the body. This routine is done with just a basic jump, but keep reading for how you could take this full-body workout to the next level.

Double-Unders

When I started at Cross Fit St. Augustine several years ago and jump roping was part of our routines, I thought it was so dumb. Why are we jump roping? We're adults! It's much harder than I remember, too! I certainly didn't like it and definitely had a terrible attitude. Then I saw people doing double unders and I thought, "Wow, that's especially dumb". I didn't care at all if I ever did one in my whole life. 

What has really surprised me, however, is that with regular training and a lot of time, I not only can throw in some dubs but I actually enjoy the challenge of them too! It's taken me many years to get to a place where I can throw double-unders in... not every single time, but in a pattern that works for me! 

Double-unders are not just a cardio workout, or a strength workout- they are also a BRAIN workout! This is the cognitive side of getting our brain and our body to work together, a process that takes time just like building strength. Jump rope is a really easy way to begin to learn that process.  

While it's great to do fitness that is mindless, it's also important to do fitness that DOES make us think. It’s a wholistic approach that packs a big punch of positive impact. So, you can definitely increase the challenge of this jump rope routine by adding in some double-unders in addition to your regular bounce. 

Weighted Jump Rope

If you're still looking for an additional challenge in your high intensity workouts, another variation is to perform this routine with a weighted jump rope. Weighted jump ropes like this one are typically between 1-6 pounds. Obviously, it will challenge the body even more to swing these heavier weights around with proper form, challenging the upper body and lower body alike. There is a learning curve to these weighted ropes, so give yourself plenty of time to warm up to them.

Before engaging in new exercises, seek guidance from your healthcare provider to determine what physical activity is safe and suitable for you. For bodyweight exercises, check out my post on the Benefits of Squats for Women.

The post Jump Rope HIIT Workout Quick 10 Minute Routine appeared first on Make Healthy Easy - Jenna Braddock RD.

Why Thrive 90?

Your 40s+ is a pivotal time to embrace the changes your body is going through. With Thrive 90, you’ll not only prepare for menopause—you’ll thrive in the process. This is your chance to reclaim your health, build lasting habits, and enter this next chapter with strength, energy, and confidence.

With personalized coaching, a comprehensive health plan, and continuous support, Thrive 90 helps you navigate perimenopause and menopause with ease and grace. It’s more than just a program—it’s a roadmap to becoming the best, healthiest version of yourself as you step into this transformative phase of life.

What’s Included in Your Thrive 90 Package:

1. Initial 1.25-Hour Virtual Consultation
   Kickstart your journey with a full health assessment with Jenna, where you’ll discuss your health history, current lifestyle, and goals. This session sets the foundation for a tailored wellness plan just for you.
   
2. 4 Biweekly 60-Minute Coaching Sessions
   Connect with Jenna every two weeks for one-on-one coaching sessions. These personalized check-ins will help keep you accountable, track your progress, and adjust your plan as you move forward.
   
3. The Make Healthy Easy Approach Digital Course
   Gain lifetime access to this comprehensive digital course that simplifies healthy living. From meal prepping to stress management techniques, it’s designed to make healthy habits easy and sustainable.
   
4. Personalized Nutrition & Supplement Recommendations
   After each coaching session, receive customized nutrition and supplement guidance to meet your specific health needs. This ensures you’re nourishing your body for optimal hormonal balance.
   
5. Journal Tools & Monitoring Support
   Track your progress with optional journaling tools and monitoring to stay on top of your physical, emotional, and mental well-being throughout the program.
   
6. Comprehensive Lab Panel
   Get an in-depth lab panel looking at key biomarkers for women’s health and menopause. These results provide insight into your hormonal status and guide further personalized recommendations.
   
7. Fitness Support & Rx
   Receive tailored fitness recommendations to enhance strength, improve bone density, and increase energy. Your fitness plan is designed to meet your body’s needs during this transformative phase.
   
8. Behavior Change Coaching
   Build sustainable habits with coaching focused on behavior change, ensuring the new healthy routines stick long after the program ends.
   
9. Access to Secure Chat & Email Communication
   Stay connected with Jenna between sessions for additional support, questions, or encouragement. Get the help you need whenever you need it.
   
10. Grocery Shop with Confidence Online Course
    Learn to navigate the grocery store like a pro with this online course. You’ll discover how to choose nutrient-dense foods that support your hormone health and overall well-being.
    

15% Discount on Supplements

As part of your program, you’ll enjoy a 15% discount on high-quality supplements recommended by Jenna to support your health goals.

Price

This package includes lab work, 3 programs and 5 virtual sessions. (See detailed list above)

Cost: $1750

View our other online nutrition courses HERE.

The post Thrive 90: A Wellness Approach for Women 40 and up appeared first on Make Healthy Easy - Jenna Braddock RD.

You might also like my posts Beginner's Guide to BCAA Supplements and the Best Protein Powders for Women.

Injury Prevention

Making a good choice when buying workout shoes is very important. You can help prevent injury during high-intensity workouts or when heavy lifting at the gym by choosing a good shoe. The right shoes will provide great support, the right amount of cushion, and have a supportive feel to help protect your feet and ankles. Good shoes help evenly distribute your weight throughout the foot to reduce stress on the joints and minimize your chances of injury. Choosing a shoe with enough support for your chosen activity is important, as well as making sure it has the proper fit. Here are my top picks for HIIT shoes for women:

Reebok Nanos

In my opinion, the best cross training shoes are the Reebok Nanos. The current model is the Reebok Nano X, though my favorite so far has been the Reebok Nano 2.0. This was the first shoe I converted to when I started doing Cross Fit and needed a hybrid shoe for doing both weight training AND metabolic conditioning or cardio. It has been my favorite shoe for 4 years now. What I love is that it has flat soles which is important for weight lifting- you don't want to be in a running shoe that's lifting your heels up. The Reebok Nanos helped with my movements, particularly squats and lunges. In addition, there's still some cushioning in there for times when running or jumping are part of the workout. That extra support serves as some shock absorption in there. These are the most comfortable and best cross-training shoes that I've found.

Toe Box

They used to have a wide toe box so your feet didn't feel cramped. Over the years, the shoe has gotten more narrow with each new version. So, that's something to look out for. I did hear that they've done a throwback to the Nano 2.0 which has a wider toe box, and if this is true I'd go back to this! I have a narrow foot but I want more room for my toes to have that wider distribution for the foot and not have that cramping of the toes that we've learned is not good for them.

Research

In one study, they found "that the shape of the toe box in footwear can significantly influence the amount of pressure applied to the forefoot." The findings of this study confirm that that when you look for a more rounded toed shoe you’re going to get less pressure on the toes. That gives you the ability to spread your toes out. That’s ideally what we are looking for in a HIIT shoe. Both the Nano and TYR have a more rounded toe box and that’s one of the reason I find them to be so comfortable. (PMID: 23886242)

In addition to strength training and high-impact activities, Reebok Nano is my shoe of choice to throw on to go for a walk 1-2 x a week, too. They have such a comfortable fit that I have worn them to Disney and walked all day in them. I love the fun colors and if I don't like this round's colors, the next round will typically have fun colors again. I have the all-teal ones right now that I just love and get tons of compliments on. The shoe life is about 6 months if you wear them a lot, which I typically wear many days a week. So, I find that I need to buy them twice a year for the amount I wear them. Anytime my ankles or knees start to hurt a little bit I know it's time to get new shoes and that fixes the problem. 

Cons

The Reebok Nano does stretch out. It gets harder and harder to get your laces tight enough with lots of wear especially during high-intensity interval training. They are also a little pricey, but they also go on sale quite a bit. If you wait for a sale, you can usually get them for around $90. In my many years of experience with these shoes, I'd say they're worth it.

NOBULL Trainers

The original NOBULL was a flat shoe with only a slight raised heel. It was just not very comfortable. They've now come out with this nice training hybrid shoe which still has flat soles, a decent amount of room in the toes, and has extra cushion.

Different than Reebok Nano, this material is stiff. It doesn't stretch out so they don't lose their shape. That structure is very nice for a lot of the cardio movements in HIIT workouts like burpees or jump rope, and for lateral movements like side shuffles because they provide better stability. They're also nice for biking because you get a stiff foot that serves as a stable base for the pedal. Overall, they're a great shoe, very stylish, and I always get compliments on them. I'll definitely add these to my rotation of shoes. Also, I signed up with my email address to score $50 off of my first purchase, so make sure you look for that discount option on their website!

Cons

When I first tried the NOBULL shoes, I didn't like them. I think I'm in between sizes where a 9.5 is too roomy but a size 9 is a little snug. However, the more I wear them, the more I like them. If you're looking for a pair of the best running shoes, these aren't it. But running errands all day is very comfortable in them! When it comes to the toe box, the NOBULL Impact trainers have a wide toe box lower where the toe bones are, but the tip is more pointed like what you’d typically see in a running shoe. So it’s more rounded, but not as round as the other two.

TYR

(These shoes were gifted to me for the purpose of this review.)The TYR shoe was new to me, but it's a very trusted shoe brand. From the moment I put them on my feet I loved them. They're super comfortable and the toe box is a great width-  super roomy. It's in between the NOBULL and Rebook Nano structure wise. There is some structure to them, but they're not as stiff as the NOBULL trainers. It's a nice in between. They're great for everyday wear. I've worn these all day for running errands and they're super comfortable. For working out, they’re also great! They’re breathable and very light, making them a great option for cool shoes in the summertime. 

Cons

I went for a fitness walk in them and they weren't my favorite for that because their soles are fairly stiff.

Overall, I’ve barbell lifted in all of these shoes and they’re all great for this. For instance, all of these shoes have the structure for rope climbs, but the NOBULL trainers are probably the strongest with the best material for the rope. The Reebok Nano and TYR shoes passed the Disney test and my feet were happy after an entire day of walking. What are your favorite HIIT shoes for women? Find me on Instagram and let me know!

The post Best HIIT Shoes for Women: Top Picks From a CPT appeared first on Make Healthy Easy - Jenna Braddock RD.

For easy ways to cook with pineapple, try my Fruit and Veggie Kabobs made with chopped veggies and fruit chunks and Sheet Pan Salmon that uses pre-cut spears.

Spoilage Signs

Here's what to look for in this tropical fruit:

• Smell- Turn the fresh pineapple upside down and smell the bottom of the pineapple. A ripe pineapple should smell sweet and fruity. An underripe pineapple won't have much of a smell at all. An overripe pineapple might smell like vinegar, sour, or just plain bad. 
• Squeeze it- Sometimes you can tell by squeezing an uncut pineapple. A ripe one should feel firm with a slight give. If it has very soft spots in some areas, that's a sign it may have spoiled.
• Color- If there are brown spots on your pineapple chunks or any signs of mold, discard it. Anything grayish or brownish in color is a bad sign. The spiky skin of the pineapple should have a yellow hue. If it is green, that's another bad sign.
• Taste- The last thing to check for is taste because you definitely don't want to taste it if it has any of those above signs. If the pineapple tastes sour or just "off", don't keep eating it.

Best Way to Store Pineapple Chunks

Fresh cut pineapple should be immediately refrigerated in an airtight container and could last up to four days. Fresh uncut pineapple should be stored at room temperature in a cool dry place and should be eaten within just a few days of purchasing from the grocery store.

How to Freeze Pineapple Chunks

If you have too much pineapple, a great way to use the rest of the fruit is by freezing it to use later in smoothies in just a few simple steps. First you'll want to cut the pineapple into 1 inch pieces. Here is a tutorial to help. Line a small baking sheet with parchment paper and spread the pineapple chunks in an even layer. Flash freeze for 30 minutes or so, and then you can transfer the pieces to a reusable freezer bag or resealable plastic bag and return to the freezer. I like using these reusable stasher bags.

Health Benefits

One cup of pineapple chunks contain about ⅓ of your recommended daily Vitamin C, which helps support your immune system. Fruits and vegetables are also great sources of fiber, which helps keep you full and satisfied and aids in digestion. 

Pineapple also contains a digestive enzyme called bromelain. It is most concentrated in the core of the pineapple. Bromelain helps aid in the digestion of food. Scientists are particularly interested in bromelain for its anti-viral and anti-inflammatory properties. The latest research is around bromelain and its potential benefits to patients with Covid.

Pineapple is a wonderful naturally sweet food. If you're craving something sweet, pineapple can be a great food to enjoy to satisfy your sweet tooth and still get those vitamins and fiber benefits.

Bottom Line

The perfect pineapple should have a sweet aroma, be mostly firm when squeezed with just a little give, and have that classic sweet taste.

The post How to Tell if Pineapple Chunks Have Gone Bad appeared first on Make Healthy Easy - Jenna Braddock RD.