Is there anything better than diving into a colorful fruit plate on a tropical vacation? Or sinking your teeth into summer’s sweet, juicy peaches? It’s no surprise that apples, oranges, and bananas rank at the top of the list for America’s most-consumed fruits. They’re delicious. But the thing is, fruit—like carbs, in general—can spike blood sugar. While that doesn’t mean you should strip them from your diet altogether, it’s helpful to understand how the body metabolizes fruit and the best fruits that lower blood sugar.

Rest assured: When you’re looking for an energizing snack to keep your blood sugar within a healthy range, look no further than your kitchen’s fruit basket—or the produce drawer in your fridge. Our favorite snack-worthy fruits are good for balancing blood sugar (especially when paired with a spoonful of nut butter or a bowl of tart Greek yogurt!). 

Featured image by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Is fruit healthy?

Reading that question, some of you might be thinking, of course fruit is healthy! But others might look at a banana and only see what diet culture sees: sugar and carbs. Fearing fruit is just another example of how diet messaging impacts our ability to make nutritious and wholesome choices for our bodies. The truth is, fruit is healthy—no matter how diet culture tries to spin it. Mother Nature knows what she’s doing.

When we strip away all the convoluted messages, confusing studies, and set aside our tendencies to overanalyze, we realize that what comes from our natural world is here to help, sustain, and satiate us. That includes juicy grapes, ripe watermelon, and sweet peaches! Ultimately, it’s other kinds of sugar, like refined cane sugar and artificial sweeteners, that can cause inflammation and other chronic diseases. And while not all sugar is created equal, the goal is not to restrict or feel deprived. After all, life’s too short not to enjoy your favorite treats.

Natural Sugars in Fruit: Good or Bad for Your Health?

Point blank: Natural fruits are associated with good health. However, as we begin to understand blood sugar and its impact on our bodies, it’s important to recognize how fruit is metabolized. When we eat fruit, we are consuming a wide variety of nutrients, including fiber, antioxidants, and carbohydrates. We’re also consuming natural sugars.

Types of Sugar in Fruit

Fruit contains two types of sugar: Fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Most fruits have 5-6 grams of fructose (some only have 3-4 grams), which is a small amount. In excess, fructose can be toxic to the liver, but I’m talking about large, substantial quantities of fructose. When you eat 3-6 grams of fructose at a time, the intestines will actually neutralize it and the fructose never makes its way to the liver. To put that into context, one medium orange has roughly six grams of fructose.

Fruit and Fatty Liver Disease

Somewhere along the way, maybe you read that fructose in fruit causes everything from weight gain to fatty liver disease. When you’re sucked into the chronic dieting vortex, food as nourishing as vitamin C-packed apples can be overshadowed by its sugar content. While studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease, consider which type of fructose is being tested: naturally-occurring fructose vs. processed fructose.

When it comes to weight gain, diabetes, and fatty liver disease, the bigger culprits are high-fructose corn syrup (HFCS, a sweetener made from corn starch) and table sugar. Fruit isn’t the enemy. It’s only when fruit is consumed in large quantities—without anything to slow blood sugar (like protein and healthy fats)—that the liver receives a cascade of fructose.

Natural fruits are associated with good health. However, as we begin to understand blood sugar and its impact on our bodies, it’s important to recognize how fruit is metabolized.

How the Body Metabolizes Fruit

Again, it’s when we consume a lot of fruit together that fructose gets to the liver. Experts agree that if you’re eating 1-2 fruits at a time (about the size of a tennis ball), your liver will get very little—if any—fructose. In essence, the fructose gets partially blocked by the intestines.

Another component that changes the way we metabolize fruit? Fiber. The fiber in fruit slows the sugar’s absorption. It helps keep hunger at bay and can support hormone balance. Unlike sodas, often with at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar in check. Furthermore, the vitamin C content of a fruit can also help neutralize the effects of fructose. Flavanols can help counter it, too. 

Is dried fruit nutritious?

Who doesn’t love a cup of trail mix, filled with chocolate, nuts, and dried fruit? Despite its energizing qualities, dried fruit is rich in fructose and has lost many of its beneficial nutrients in the drying process. Plus, most dried fruits, like cranberries, have added sugar. If you manage to find dried fruits that don’t contain added sugar, they can still drastically spike blood sugar.

When dehydrated, dried fruits contain just as much sugar as the whole fruit, but in fewer bites. For example, while a whole apricot has 3-5 grams of sugar, only two tablespoons of dried apricots have the same amount. When possible, pair a small handful of dried fruit with a source of fat (nuts) or protein (string cheese, a hard boiled egg, etc.).

Do smoothies spike blood sugar?

Depends on the ingredients! Keep in mind that while smoothies are inherently healthy, a fruit-only smoothie can cause a spike in blood sugar. Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if the main ingredients are carbohydrates.

Instead, opt for a protein-packed and fiber-rich smoothie. Same goes for fruit juices. When you take multiple fruits, blend them to create juice and then remove the fiber, you can get a large dose of fructose. When creating a blood sugar-friendly juice, opt for low-sugar fruits and plenty of greens. 

What fruits can you eat on a ketogenic diet?

If you’re currently trying a ketogenic diet, then you’re well-aware of which starchy carbs and fruit can cause a spike in glucose. When it comes to maintaining ketosis, you want to be mindful of which fruits you’re choosing. On a keto diet, most people can enjoy berries, cherries, plums, and kiwis on a regular basis. For example, ½ cup of raspberries contains three grams of carbs, ½ cup of blackberries contains four grams of carbs, and 8-10 strawberries contain six grams of carbs. 

10 Fruits That Lower Blood Sugar

Speaking of keto-friendly fruits, the fruits that lower blood sugar are many of the same. These fruits are relatively higher in fiber and are universally known as diabetic-friendly fruits. Below is a list of the top 10 fruits to consume when trying to lower blood sugar.

Raspberries

Half a cup of raspberries (60 grams) contains approximately three grams of carbs. Raspberries have a mineral called manganese, which is necessary for healthy bones and skin. It also helps regulate blood sugar.

Recipe: Raspberry Cocoa Energy Balls

Blackberries

Half a cup of blackberries (70 grams) contains approximately four grams of carbs. As with all berries, blackberries deliver a variety of health benefits: antioxidants, vitamins, and minerals. They’re anti-inflammatory and have anti-microbial properties.

Recipe: Market Green Salad with Fennel, Herbs, & Blackberries

Strawberries

Eight medium-sized strawberries (100 grams) contains approximately six grams of carbs. Strawberries are known to increase HDL (good) cholesterol, lower blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, and low-calorie food.

Recipe: Strawberry and Cream Smoothi

Plums

One medium-sized plum (65 grams) contains approximately seven grams of carbs. Plums are packed with nutrients to lower inflammation, aid with constipation, reduce blood sugar, and more.

Recipe: Plum, Ginger, and Thyme Tart

Kiwis

One medium-sized kiwi (70 grams) contains approximately eight grams of carbs. Kiwis are high in vitamin C and dietary fiber. This tart fruit can support heart health, digestive health, and immunity.

Recipe: Hale’iwa Smoothie Bowls

Cherries

Half a cup of cherries (75 grams) contains approximately eight grams of carbs. Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients, like choline and antioxidants. You’ll get vitamins C, A, and K with each long-stemmed fruit.

Recipe: Summer Stone Fruit Crisp with Cinnamon Crumble

Blueberries

Half a cup of blueberries (75 grams) contains approximately nine grams of carbs. Along with other notable health benefits, blueberries are rich in vitamin K, which plays an important role in promoting heart health and bone health. They’re also a delicious fruit to help balance blood sugar.

Recipe: Coconut, Banana & Blueberry Baked Oatmeal

Clementines

One medium-sized clementine (75 grams) contains approximately nine grams of carbs. Clementines are rich in antioxidants like vitamin C, which can help improve your skin’s health and appearance. They can also help boost your immune system.

Recipe: Work Day Breakfast Board

Cantaloupe

One cup cantaloupe (160 grams) contains approximately 11 grams of carbs. Very hydrating, cantaloupe is low in carbohydrates, filled with electrolytes, and has anti-inflammatory properties.

Recipe: Mango-Melon Sorbet

Peaches

One medium-sized peach (150 grams) contains 13 grams of carbs. A member of the stone fruit family, peaches are great for digestion, can boost your immune system, and are rich in beta-carotene and vitamin C to support healthy skin.

Recipe: Grilled Peaches with Honey

This post was last updated on May 3, 2025 to include new insights.

The post 10 Fruits That Lower Blood Sugar Naturally, According to a Nutritionist appeared first on Camille Styles.

The time has come to shift our mindset about carbs. Because contrary to popular belief, they aren’t the villains. Before you protest, hear me out: I’m a nutrition consultant who once believed carbs were the culprit. I used to wonder, Do carbs make you gain weight? I cut them, feared them, and blamed them for everything from fatigue to stubborn pounds. But fast-forward a decade—my PCOS is in remission, I’ve birthed two babies, and my body feels stronger than ever. And I’ve done it all with carbs on my plate.

Still, with low-carb lifestyles on the rise, it’s easy to assume that carbohydrates are sabotaging your wellness goals. But is that actually true? Or is diet culture once again oversimplifying a complex, nuanced topic?

Spoiler alert: Carbs aren’t the enemy. In fact, they’re essential for energy, brain function, hormone balance, and sustainable weight management. Ahead, we’re breaking down the science, debunking the myths, and showing you how to work with carbs—not against them—for long-term vitality and health.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Why do carbs get a bad rap?

We have diet culture to thank. It has long perpetuated the message that carbs are inherently bad. It paints them as the primary culprits behind weight gain and poor health. This narrative is driven by numerous fad diets and popular misconceptions—which often promote low-carb regimes as the key to slimmer, healthier bodies. As a result, we’ve developed a fear of carbs, avoiding them without understanding their essential role in our well-being. This one-dimensional view neglects two things: the complexity of nutrition and the importance of balanced eating habits.

Carbs: Our Primary Energy Source

Carbs are our primary source of fuel (especially for our brains and muscles). When we eat them, they break down into glucose. And this glucose energizes all of our cells. Therefore, carbs are vital for everything from brushing our teeth and responding to text messages to lacing up our shoes and going for a walk. We need them to survive. Misconceptions aside, the goal is to balance your carb intake with a nutritious diet. In turn, this provides sustained energy levels and promotes metabolic efficiency.

Not All Carbs Are Created Equal

It’s no surprise that carbs receive their fair share of criticism. But this largely stems from the prevalence of ultra-processed carbs in our modern diets. These less nourishing carbs (sugary snacks, refined white bread, etc.), lead to rapid blood sugar spikes. In turn, this increases our overall hunger, causes metabolic problems, and toys with our delicate hormones.

On the other hand, other carbs are incredibly nutritious: fiber-forward veggies, polyphenol-rich fruits, legumes, and sprouted grains. These (unlike their refined carb counterparts) provide vital nutrients.

What are the different types of carbohydrates?

Let’s unpack the basics:

1. Starchy Carbohydrates

Starchy carbs are complex carbs that provide a significant source of energy. They’re made up of long chains of glucose molecules, which take longer to digest and provide a steady release of fuel.

• Examples: Potatoes, rice, pasta, bread, corn, and legumes—like beans and lentils.
• Benefits: These carbs are excellent for sustained energy and are often rich in vitamins and minerals.

While we need starchy carbs, these are the least blood sugar-friendly. Depending on your health goals or conditions, you’ll want to maximize (or minimize) starchy carbs. For example, if you’re an endurance athlete, work a job that requires heavy lifting/a lot of walking, are pregnant, or you’re recovering from an illness, you’ll likely benefit from a higher (starchy) carb diet. If you’re prediabetic, diabetic, or have PCOS, you may need to eat fewer starchy carbs.

2. Non-Starchy Carbohydrates

Non-starchy carbs, on the other hand, include a variety of produce that is both lower in calories and sugar compared to starchy carbs. These carbs are rich in water and micronutrients.

• Examples: Leafy greens, broccoli, cauliflower, peppers, berries, apples, and citrus fruits.
• Benefits: These carbs are high in vitamins, minerals, and antioxidants. They’re ideal for maintaining a healthy weight and supporting overall health.

3. Fiber

Fiber—a bit of an outlier—is another type of carb. The body can’t digest fiber, so it passes through the digestive system (largely intact), keeping hunger and blood sugar in check.

• Types: Soluble fiber (dissolves in water and forms a gel-like substance) and insoluble fiber (does not dissolve in water and adds bulk to stool).
• Examples: Soluble fiber is found in oats, beans, lentils, apples, and citrus fruits. Insoluble fiber is found in whole grains, nuts, seeds, and veggies (like carrots, celery, and tomatoes).
• Benefits: Fiber is essential for digestive health, helps to prevent constipation, lowers cholesterol levels, and aids in weight management by promoting a feeling of fullness.

Healthy Carb Sources: What to Eat

Embracing the right types—and amounts—of carbs ensures our bodies have the fuel needed to thrive. More on how to calculate your carb needs, below! But generally speaking, healthy carbs include fiber-rich produce (colorful fruits and veggies), tubers (potatoes, sweet potatoes, and yams), legumes (beans and lentils), whole grains (quinoa, brown rice, oats, etc. ), and dairy (organic/pasture-raised milk, yogurt, and kefir).

Less Healthy Carb Sources: What to Minimize

For the sake of blood sugar balance, digestion, and hormone health, it’s best to minimize ultra-processed carbs. After all, these are stripped of their nutritional value (and loaded with added sugars). What do these include? Sugary cereals, granola bars, pastries, and sodas. Instead, enjoy these on special occasions or when a relentless craving strikes.

Hot tip: If you pair your favorite refined carb with a source of protein/healthy fat/fiber (i.e., a drizzle of tahini, a handful of walnuts, an egg, Greek yogurt, etc.) you’ll experience less of a blood sugar spike! Bonus points if you eat your carbs toward the end of your meal/snack.

How many carbs do you need?

Determining how many carbohydrates you need is a bit nuanced. You’ll want to take your age, sex, activity level, and overall health goals into account. But to get started, consider these five factors:

1. Daily Recommendations

General guidelines for carbohydrate intake vary based on different health organizations:

• The Dietary Guidelines for Americans recommend that 45-65% of your total daily calories come from carbohydrates.
• The Institute of Medicine suggests a minimum of 130 grams of carbohydrates per day for adults.

2. Activity Level

Your physical activity level significantly influences your carbohydrate needs:

• Sedentary Lifestyle: If you have a low level of physical activity, you might need fewer carbs. Around 3-5 grams of carbs per kilogram of body weight per day might be sufficient.
• Moderate Activity: For moderate exercise (about 1 hour per day), you might need 5-7 grams of carbs per kilogram of body weight per day.
• High Activity: For athletes or highly active individuals, 7-10 grams of carbs per kilogram of body weight per day might be necessary.

3. Health Goals

• Weight Loss: If your goal is to lose weight, you might consider a lower-carb diet. Many low-carb diets suggest consuming 50-150 grams of carbs per day.
• Maintenance: For maintaining weight, the general recommendation of 45-65% of your total daily calories from carbohydrates is a good target.
• Muscle Gain: If you’re looking to gain muscle, you might need more carbs to fuel your workouts and recovery.

4. Medical Conditions

Certain medical conditions require specific carbohydrate adjustments:

• Diabetes: Managing carbohydrate intake is crucial for blood sugar control. Work with a healthcare provider to determine the right amount of carbs!
• Digestive Issues: Some people benefit from adjusting their carb intake based on digestive conditions, like IBS or celiac disease.

5. Personal Tolerance and Preferences

Everyone’s body reacts differently to carbohydrates. Some of us feel better on a higher-carb diet, while others might thrive on a lower-carb intake. It’s important to pay attention to how your body feels and performs with different carbohydrate levels. A continuous glucose monitor can help you determine this!

Carbs and Blood Sugar Balance

Without sounding like a broken record, carbs play a crucial role in blood sugar regulation. And we want to maintain normal blood sugar levels as frequently as possible. This helps with stable energy levels, fewer mood swings, healthier hormones, and reduces the risk of chronic disease (I.e. diabetes). All of that to say, not all carbs have the same effect on blood sugar levels.

Simple Carbs

Simple carbs, found in sugary foods and drinks, are quickly digested and can cause rapid spikes in blood sugar, followed by crashes that leave you feeling tired and hungry.

Complex Carbs

Complex carbs are digested more slowly, providing a gradual release of glucose. This helps maintain stable blood sugar levels.

How to Incorporate Healthy Carbs Into Your Meals

Need inspo? Try these ideas for a day of healthy-carb eating.

• Start your day with a breakfast of eggs scrambled with greens, mushrooms, tomatoes, and goat cheese. Nosh on a slice of sourdough with avocado on the side.
• For lunch, enjoy a quinoa salad with a high-quality protein source—like tempeh, smoked salmon, or leftover steak. Drizzle your favorite olive oil on top!
• For dinner, dig into a hearty plate of 100% whole-grain pasta (or a pasta alternative, like Kaizen) paired with sautéed zucchini and diced chicken sausage.

If you build your plate around protein and fiber, your starchier carbs will fall—naturally—into place.

Low-carb diets: Are they sustainable?

Since the 1970s, low-carb diets have touted the potential for weight loss. While reducing your carb intake can lead to initial weight loss, it’s important to consider its long-term effects. Eliminating—or severely restricting—carbs can lead to nutrient deficiencies, decreased energy levels, an uptick in cortisol, and an increased risk of certain health issues (i.e., amenorrhea).

Additionally, low-carb diets are typically difficult to maintain over time. Hello, vicious cycle of weight loss and regain. Instead of cutting out carbs entirely, focus on fiber-rich carbs to support your wellness goals.

The verdict: Do carbs make you gain weight?

With this context to support our answer, let’s tackle the question head-on: Do carbs make you gain weight? The short answer? Not inherently.

Carbs on their own aren’t the culprit—it’s the type, quantity, and context that matter. As we’ve discussed, ultra-processed, refined carbs can lead to weight gain when eaten in excess because they spike blood sugar, increase cravings, and offer little satiety. But that’s not the full story.

Carbs can be a helpful tool for weight management, not a hurdle.

Fiber-rich, complex carbs—like sweet potatoes, oats, lentils, and fruit—do the opposite. They’re metabolically supportive, help regulate appetite, and provide lasting energy. In other words, carbs can be a helpful tool for weight management, not a hurdle.

Carbs—They’re Not the Villain

Carbs are an essential part of a healthy diet. By understanding the difference between healthy and not-so-nourishing carbs, you can make informed choices that support your overall well-being. Focus on incorporating fiber-rich produce and whole grains into your meals, always pairing carbs with protein and healthy fats. When in doubt, crowd out ultra-processed carbs by adding more healthy carbs to your plate. There’s no need to eliminate carbs! Rather, choose options that fuel your long-term health goals. And when that pizza craving strikes, we encourage you to say yes.

This post was last updated on April 21, 2025 to include new insights.

The post Yes, You Can Eat Carbs and Still Reach Your Wellness Goals appeared first on Camille Styles.

It comes as no surprise that food can make or break your health goals. Food is medicine. In many ways, improved digestion, and sustained energy could be a well-stocked fridge away. But most people overlook a simple yet powerful phenomenon: food combining. It could be a total game-changer.

Taking a sustainable approach, there’s no need to eliminate key food groups (like carbohydrates) to be well. Rather, if you’re looking to boost your health, particularly your blood sugar levels, consider the order in which you eat your food. It can be just as important as what’s on your plate. Similar to food combining, eating order isn’t new. In fact, the principles first appeared in early Ayurvedic medicine. Is it worth the hype? Let’s dig in.

Featured image by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What is food combining?

Complexities aside, here’s the gist of food combining: Food combining is a style of eating that endorses certain food combinations. The notion is based on the claims that foods digest at different rates, have varying transit times in our gastrointestinal tract, and require specific pH environments. For example, proteins need an acidic environment to be broken down, whereas carbohydrates need an alkaline environment.

Despite its popularity, there is no evidence to support the previous claims. However, that doesn’t mean that certain aspects of food combining are off the table. The way you combine foods can be relevant. For instance, there are evidence-based food combinations that can significantly improve or reduce the digestion and absorption of certain foods. Examples include adding foods rich in vitamin C with foods rich in iron to increase iron absorption. 

The Hay Diet

Wondering how food combining became popular? As mentioned, food combining principles aren’t new. They were popularized in the mid-1800s, under the term “trophology” or “the science of food combining.” Eventually, these principles were revived by Dr. Hay—the father of the Hay diet. Popular in the 1930s, the Hay diet is based on the idea that you should avoid combining certain foods. The reason being that certain combinations hinder digestion and can increase levels of acidity in the body.

As far as the Hay diet is concerned, all foods fall into one of three categories: Alkaline, acidic, and neutral. Alkaline foods are carbohydrate-rich, such as rice, grains, and potatoes. Acidic foods are protein-rich (dairy, meat, etc.). Neutral foods include fats, like nuts, and leafy greens. It also emphasizes that fruit is best on an empty stomach for breakfast. 

Is there scientific evidence to support food combining?

Over time, Dr. Hay’s diet has inspired a cult following of health enthusiasts. Although there is no scientific evidence to support the health benefits of food combining, the anecdotal evidence speaks for itself. Despite the lack of scientific evidence, you may notice an improvement in your digestion, energy, and cognitive function. Given that we’re all bio-individuals, we all digest and assimilate nutrients differently. So don’t knock it until you try it—food combining might be worth a try.

Common Food Combining Rules

Proponents of food combining suggest the consumption of protein with carbs (fruit and starches) can cause gas, bloating, and poor digestion, and in turn, result in poor nutrient absorption. Based on these theories, food-combining diets recommend consuming certain foods on their own or in specific combinations for potentially improved digestion. 

Do’s:

1. Eat fruit on an empty stomach.

2. Pair non-starchy vegetables (leafy greens) with protein, fat, or carbs.

3. Wait 3-4 hours between meals before switching categories.

Don’ts:

1. Consume starches and protein at the same meal/together.

2. Consume fats and protein at the same meal/together.

3. Combine starches with acidic foods.

4. Combine different types of protein.

5. Eat fruits and vegetables at the same time.

6. Drink liquids with meals.

In what order should I eat my food?

As you can see, food combining has a variety of rules (more extensive than the list above!). Eating order, on the other hand, is much simpler. It’s less about food combinations and more about the order in which you eat. Ideally, you want to start your meal with vegetables and protein, and finish with carbohydrates. Studies show this can keep you fuller, longer than if you ate the same foods in the reverse order and it can aid in blood sugar regulation. 

To get even more specific, consider having a savory meal rather than sweet for breakfast. For example, pasture-raised eggs and organic veggies cooked in ghee. For lunch and dinner, try to begin with veggies (leafy greens, broccoli, etc.) and fat (avocado, nuts, olive oil, etc.). You’ll automatically increase your veggie intake, thus increasing your micronutrients. For your entree, nosh on protein before starchy carbs. Save the best for last: dessert. When eating starchy carbs as a snack, like a banana, pair it with a source of protein (string cheese), fat (almond butter), or fiber (chia seeds) to control post-meal glucose.

Benefits of Eating Order 

In essence, this is because protein slows down the release of sugar from carbohydrates into the bloodstream. This prevents a sugar spike, then crash (blood sugar dysregulation). In fact, doctors say this manner of eating is most significant for diabetics. Eating protein and vegetables before carbohydrates leads to lower post-meal glucose and insulin levels in obese patients with type 2 diabetes. This finding could impact the way clinicians advise diabetic patients (and other high-risk individuals) to eat. Rather than focus on how much to eat, the emphasis is on when carbohydrates are consumed.

Other studies show the same. When protein is consumed before starchy carbohydrates, controlling glucose is easier. In turn, it can help maintain weight. Timing carb consumption could positively impact blood glucose levels, supporting your overall health goals. 

Incompatible Food Combinations, According to Ayurveda

Through Ayurveda, an ancient holistic science of healing, you can take a logical approach to food combinations. Ayurveda believes that understanding yourself as an individual is the key to finding a truly balanced diet. That said, here are some (general) incompatible food combinations. Keep in mind that it may be possible for you personally to combine these foods without digestive issues.

• Don’t eat beans with fruit, dairy, eggs, fish, or meat.

• Don’t eat eggs with fruit.

• Don’t eat fruit with any other food.

• Don’t eat grains with fruit or tapioca.

• Don’t drink hot drinks with mangos, starches, fish, meat, or dairy.

• Don’t eat nightshades (potato, tomato, etc.) with melon, cucumber, or dairy.

• Don’t eat radishes with banana, raisins, or milk.

Last but not least, according to ancient Ayurvedic literature, honey should never be cooked. Instead, use a sweetener like a maple syrup, when baking. 

Symptoms of Poor Digestion

The gut microbiome is incredibly complex. Symptoms of poor digestion can include:

• An upset stomach. Think gas, bloating, indigestion, constipation, etc.
• Intense sugar cravings. A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut.
• Inflammation. While poor digestion can lead to inflammation, inflammation also leads to poor digestion. It’s a vicious cycle.
• Eczema. Skin conditions, like eczema, can be related to a damaged gut.
• Constant fatigue. An unhealthy gut may contribute to sleep disturbances, like insomnia or poor sleep. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well.
• Unintentional weight fluctuations. Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients.

Useful Tips to Avoid Indigestion and Bloating, According to Ayurveda

When it comes to aiding in digestion and avoiding bloating, consider the following Ayurvedic tips:

• Eat 1/2 teaspoon freshly grated ginger with a pinch of rock salt before each meal
• Alkaline foods (fruits, vegetables, etc.) help digestion and regulate gastric fire
• Ghee stimulates our digestion and metabolism, thus improving digestion
• Proper chewing is essential as it ensures food gets thoroughly mixed with saliva
• Small sips of warm water during a meal will aid in digestion and absorption of food
• Enjoy a short walk after your meal

4 Recipes for Food Combining

When it comes to recipes for food combining, keep it simple. By streamlining your meals, the digestive system doesn’t have to tackle too much in one sitting, helping you to avoid that bloated, sluggish feeling that can put a damper on the rest of your day.

This post was last updated on April 20, 2025 to include new insights.

The post Food Combining vs. Eating Order: What to Know About These Digestive Game-Changers appeared first on Camille Styles.

As much as I love a good wellness trend, I don’t have time to hunt down twelve superfoods before I sip my morning coffee. Between motherhood, ticking off my to-do list, and getting out the door on time, practicality reigns supreme. Lately, that looks like a smoothie that’s equal parts functional and flexible: something I can throw together in minutes, that actually keeps me full, and bonus points if it gives my skin (and gut) extra love.

Instead of rigid recipes or mile-long ingredient lists, I lean on a simple formula—something that takes the guesswork out of smoothie-making. No sugar crashes, no chalky protein powder overwhelm. Ready to blend smarter, not harder? Let’s build a smoothie that works for you.

Why Your Smoothie Deserves a Formula

As a nutrition consultant, I see it all the time: smoothies loaded with fruit but missing the staying power. Without the right balance, they ignite a blood sugar rollercoaster—quick energy, followed by an even quicker crash. But with just a few tweaks, your smoothie can become a nourishing meal that actually fuels your morning. That’s where a smoothie formula comes in. By following a few key principles (protein, fiber, and healthy fats) you’ll get a smoothie that’s not only creamy and crave-worthy, but also keeps you full and energized.

The Spring Smoothie Formula

With spring in full swing, it’s the perfect opportunity to lean into fresh, vibrant ingredients. Your smoothie is no exception! Think of this as your go-to blueprint for blends that are both nourishing and seasonal. To help you get started, simply mix and match from the categories below. Aim for at least one ingredient from each group for a satisfying, glow-boosting smoothie.

1. Start with a hydrating base.

These warmer months call for extra hydration—let your smoothie base do the heavy lifting.

• Coconut water (natural electrolytes)
• Unsweetened almond milk (or my go-to, unsweetened vanilla flax milk!)
• Aloe vera juice (great for digestion and skin)
• Green tea (for a gentle energy lift and antioxidants)

Pro tip: Freeze your base in a plastic-free ice cube tray for extra chill without dilution.

2. Add fiber-rich fruits and veggies.

These add natural sweetness and support gut health, hormone balance, and satiety.

• ½ frozen banana (creamy texture + potassium)
• ½ cup pineapple (digestive enzymes + vitamin C)
• ½ avocado (fiber + skin-loving fats)
• Handful of spinach or romaine (mild flavor + minerals)
• ¼ cup cucumber or zucchini (hydrating, low sugar)

Bonus: Blend in fresh herbs like mint or basil for a springy, spa-like flavor.

3. Add protein for blood sugar balance.

Without protein, your smoothie becomes a sugar bomb. Aim for 25–40g of protein to keep blood sugar stable and enhance muscle recovery.

• 1 scoop plant-based or grass-fed whey protein
• ½ cup plain Greek yogurt or cottage cheese
• 2 tablespoons hemp seeds or chia seeds
• 2 tablespoons almond or cashew butter

Choose unsweetened and clean-label protein powders without gums or fillers for best digestion.

4. Add healthy fats to keep you full.

Fats help absorb fat-soluble vitamins (like A and E), keep your skin glowing, and help with hormone balance.

• ¼ avocado
• 1 tablespoon flaxseed oil or MCT oil
• 1–2 teaspoons nut butter
• 1 tablespoon ground flax or chia seeds

A little goes a long way—don’t skip this step if you want that “satisfied, not starving” vibe.

5. Plus, a few extras to glow from within.

This is where the magic happens. These optional add-ins give your smoothie that extra spring sparkle.

• Fresh grated ginger (anti-inflammatory)
• Colostrum powder (gut health)
• Bee pollen or local honey (allergy support)
• Maca powder (mood and hormone support)
• Aloe vera juice (glowing skin and gut health)
• Collagen peptides (skin, joints, hair)

Just one or two extras per smoothie—too many can overwhelm flavor and digestion.

6. Finish with a flavor-enhancing topping.

Make your smoothie feel like an intentional ritual by topping it with a little something pretty.

• Sliced strawberries or edible flowers
• Toasted coconut flakes
• Chia seeds or granola clusters
• A dusting of cinnamon or matcha

Yes, it’s aesthetic—but it also helps slow you down and savor the moment.

3 Easy Glow Smoothie Combos to Try

Need inspiration? Start with one of these blends and then riff on your own:

1. The Green Glow

• Base: Aloe vera juice + almond milk
• Veggies: Spinach + cucumber
• Fruit: Pineapple
• Protein: Vanilla plant-based protein
• Fat: Avocado
• Extra: Fresh mint, lime juice

This healthy green smoothie is the little black dress of breakfasts!

2. Spring Berry Radiance

• Base: Coconut water
• Fruit: Frozen strawberries
• Protein: Collagen peptides + Greek yogurt
• Fat: Flax oil
• Extra: Bee pollen, cinnamon

If you haven’t tried Erewhon’s copycat strawberry smoothie, here’s your gentle nudge.

3. Citrus Cream Dream

• Extra: Turmeric, ginger
• Base: Flax milk
• Fruit: Orange segments + frozen mango
• Veggies: Zucchini
• Protein: Greek yogurt
• Fat: Cashew butter

This tropical turmeric smoothie is sunshine in a glass.

Shop the Smoothie Staples We Love

Here are a few products we reach for on repeat (no fillers, gums, or weird ingredients—just clean, functional goodness).

Equip Prime Protein

$63.99 at Prime Protein

Good Karma Flax Milk

$30.39 for a 6-Pack at Amazon

Navitas Organic Maca Powders

$6.44 at Amazon

Lily of the Desert Aloe Vera Juice

$25.99 for 2 at Amazon

Needed Collagen Protein

$127.47 for a 3-Mo Supply at Needed

Baobob Powder

$18.99 at Organic Burst

Beekeeper’s Naturals Bee Pollen

$20.79 at Amazon

Navitas Organic Goji Berries

$13.25 at Amazon

GoodSAM Organic Macadamia Nuts

$16.99 at Amazon

Your Glow Starts Here

This spring, skip the sugar-loaded smoothies and lean into the nourishing rhythm of the season. Use this smoothie formula to create a breakfast that’s vibrant, satisfying, and tailored to your taste buds. And while there’s power in making your morning smoothie a grounding ritual, keeping it simple is key. After all, when life is busy, the best routine is one you can actually stick to.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The post The Nutritionist’s Smoothie Formula: How to Build a Balanced Blend appeared first on Camille Styles.

Let it be known: There are myriad ways to architect your diet these days. What one person excludes, another prioritizes for the holistic health of them each. Even still, one thing most can agree on: Everyone loves snacks! For taking on the road, for curbing hunger pangs, or for something to savor while watching a show—healthy snacks are game-changers. Seed oils are the latest ingredient having a moment, and whether you’re on the seed oil-free train or just looking for a tasty, minimally-processed snack, keep reading. This is the list for you.

But first, what are seed oils?

Most of them you’ll already know: canola, corn, soybean, cottonseed, sunflower, and safflower are just a few. They’re inexpensive vegetable oils extracted from plant seeds often under intense, chemically-dependent conditions. They have a high smokepoint, high amount of omega-6 fatty acids, and are used frequently in cooking. Their ubiquitous usage is the reason why some say they can contribute to inflammation in the body, throwing the vital omega-6 to omega-3 fatty acid ratio off balance. The argument is that seed oils are everywhere and we’re eating too much of them. 

However, other sources say you can healthily work seed oils into your diet and small quantities of them are OK. The goal here, as is the case with any level of dietary awareness, isn’t to foster fear or obsession. Instead, this list is simply to inspire snacking in a way that feels good for your body and making mindful, healthy swaps if possible. When in doubt, choosing whole foods that are minimally-processed will always be your best bet. So let’s get into a few seed oil-free snacks that are clean, satisfying, and genuinely tasty.

Favorite Seed Oil-Free Snacks

This list is composed of snacks that lack the above seed-derived oils. Fruit-based oils, such as coconut, olive, or avocado, are better choices. Rich in antioxidants, these oils are thought to promote cardiovascular health and can serve as good sources of monounsaturated fats. They’re typically made by mashing and extracting through centrifugation, though they can also undergo a refining process. Look for organic, cold-pressed oils whenever possible to ensure the highest quality and most health benefits.

SAVORY & CRUNCHY

LesserEvil Organic Popcorn

Made with organic coconut oil or ghee and available in many addictive flavors. Cue the movie night.

LesserEvil Organic Popcorn

$3.19 at Target

LesserEvil Space Balls

The cheesy childhood snack of your dreams, minus the junky ingredients. You definitely won’t be able to have just one.

LesserEvil Space Balls

$7.13 at Amazon

Every Body Eat Cheese-less Snack Thins

Thin but substantial, these pack a punch of flavor with just a little bit of heat to keep you coming back. Also excellent in Chive & Garlic or Sea Salt Chia.

Every Body Eat Cheese-Less Snack Thins

$6.33 at Amazon

Siete Serrano Sea Salt & Vinegar Chips

If you love a chip with pucker, this one has your name on it. If not, go for the smokey Chipotle BBQ or dairy-free Nacho flavors, both also cooked in 100% avocado oil.

Siete Serrano Sea Salt & Vinegar Chips

$3.94 at Walmart

Manitoba Harvest Superseed Snack Clusters in Smoky BBQ

Rich in fiber, balanced omegas, and plant-based protein, these are the ultimate travel snack that will actually leave you full. The zing of spice is a nice added bonus.

Manitoba Harvest Superseed Snack Clusters

$4.66 at Amazon

EPIC Salmon Jerky

A go-to source for portable protein, these are made from wild-caught Alaskan salmon and provide the perfect savory bite with a hint of maple sweetness.

EPIC Salmon Bites

$48.80 for a Pack of 8 at Amazon

AshaPops in Vegan Cheese

Think of a softer, fluffier popcorn kernel—that’s what these popped water lily seeds come close to. While not every flavor from the brand is seed oil-free, this finger-licking cheesy flavor (along with Himalayan Seat Salt) is. 

AshaPops in Vegan Cheese

$9.05 at Amazon

Gimme Roasted Seaweed Snacks in Avocado Sea Salt & Oil

Strangely addictive roasted seaweed, high in iron, omega-3s, and B vitamins. Make sure to get either the avocado or olive oil options.

Gimme Roasted Seaweed Snacks in Sea Salt & Avocado Oil

$5.86 for a Pack of 2 at Amazon

SWEET TOOTH FIXES

Blue Stripes PB & Banana Whole Cacao Trail Mix

Sweet, salty, chewy. This satisfying trail mix has it all in the right proportions, and will make you wonder why haven’t we been eating the whole cacao bean this entire time?

Blue Stripes PB & Banana Whole Cacao Trail Mix

$6.39 at Whole Foods

Hu Chocolate Hazelnut Butter Bars

No refined sugar, no seed oils, and paleo-friendly. Anyone who has tried a Hu bar knows the joy these bring, but the hazelnut butter feels extra decadent.

Hu Chocolate Hazelnut Butter Bars

$4.99 at Target

Granarly Mardi Pardi Whiskey Granola

Crunchy, chewy, and like no other granola you’ve ever tasted. Made with olive oil (and yes, bourbon whiskey), this is a true party: free of eight common allergens and vegan.

Granarly Mardi Pardi Whiskey Granola

$7.99 at Granarly

Heavenly Organics Mint Chocolate Honey Patties

Fans of mint and chocolate, watch out. These three-ingredient patties will ruin you for anything else. The dark chocolate really does it here.

Shopping Block

$12.89 at Amazon

HOMEMADE WHOLE FOOD SNACKS

• Apple slices with almond butter (look for one with just almonds + salt).
• Hard-boiled eggs with flaky salt + chili oil (homemade with avocado or olive oil).
• Trail mix: walnuts, coconut flakes, dark chocolate chips + dried cherries.
• Dates, plain or sliced with a smear of nut butter inside.
• Sliced dried fruit (like figs or mango) with goat cheese + drizzle of honey.

The post Say Goodbye to Seed Oils: These 17 Snacks Are Clean and Delicious appeared first on Camille Styles.

As a nutrition consultant (and mom who learned this the hard way!) snacks can make or break any situation: running errands, bumper-to-bumper traffic, and long travel days. No one likes a hangry meltdown—child or adult. And while it’s tempting to grab a bag of chips or granola bar, ultra-processed snacks tend to backfire. Hello, sugar crash. That’s why it’s important to be intentional with your choices. Opting for healthy travel snacks will help keep everyone feeling satisfied and energized. Scroll for simple options to fuel your body—no matter how many detours you hit.

Why Mindful Snacking Matters (On the Road or Not)

Boredom aside, snacking isn’t just about filling a void. It’s an opportunity to nourish your body with nutrients that support sustained energy, stable blood sugar, and digestion. Travel days, in particular, can throw off your typical eating schedule. So, having nutritious, balanced snacks on hand prevents energy dips and makes it easier to avoid temptations at gas stations or fast-food stops.

Mindful snacking means:

• Choosing whole foods with protein, fiber, and healthy fats for lasting energy.
• Avoiding ultra-processed, high-sugar options that spike blood sugar and leave you feeling sluggish.
• Listening to hunger cues and eating with intention, rather than out of boredom.

The good news? With a little preparation, you can snack smarter—and still honor your (sweet or salty) cravings.

Is snacking healthy?

Let’s back up. The truth is, snacking is bio-individual. Some of us thrive on three balanced meals a day and don’t feel the need to snack in between. Others need that extra boost to sustain their energy, especially if they have higher activity levels, are pregnant/postpartum, or have a demanding schedule (check, check, check). The key is listening to your body and choosing what works for you.

If snacking keeps your energy steady, they’re a great way to support your nutritional needs. However, the quality of those snacks matters. Ultimately, it’s about understanding your unique needs and being intentional about what you choose.

The Best Healthy Travel Snacks to Pack

Whether you’re packing for your kids, yourself, or both, these snacks check all the boxes: They’re nutrient-dense, easy to eat on the go, and delicious.

Protein-Packed Options for Steady Blood Sugar

Hard-Boiled Eggs—A portable protein powerhouse, packed with essential nutrients. Don’t forget a small container of Everything But the Bagel seasoning or a tiny bottle of Cholula. Worried about the smell? Sub hard-boiled eggs for baked tofu or rotisserie chicken.

Cottage Cheese—Bring a single-serve container (Good Culture is a house fave) and pair with pita chips, carrot sticks, or sugar snap peas.

Turkey or Ham Roll-Ups—Wrap nitrate-free turkey or ham around a part-skim cheese stick or cucumber spears. Again, keep these in an insulated lunch box.

Nut Butter Packets—Pair almond, peanut, or cashew butter packets with apple slices or crackers (like Ella’s Flats, Simple Mills, or Mary’s Gone).

Meat Sticks—Portable, protein-packed, and easy to carry. Choose nitrate-free options for a healthier snack on the go. Lineage makes 100% grass-fed meat sticks and jerky, but if you haven’t tried Brooklyn Biltong (a less processed version of jerky), it’s delicious! Don’t do meat sticks? Here’s a list of nutritionist-approved protein bars.

Roasted Chickpeas—Crunchy, satisfying, and full of fiber and protein (we love Biena Snacks).

Lupini Beans—High-protein, pickled legumes eaten by popping them out of their skins (Brami makes a variety of different flavors).

Healthy Carbs for Sustained Energy

Homemade Energy Bites—Almond butter, chia seeds, cocoa powder, and dates (the perfect boost of fiber-packed energy!).

Whole-Fruit Options—Apples, blackberries, apricots, and clementines are travel-friendly and naturally hydrating.

Rice Cakes with Almond Butter—A crunchy, satisfying alternative to processed chips.

Popcorn (Without Artificial Additives)—Light, airy, and full of fiber when made with olive oil or coconut oil.

Sprouted Grain Crackers—Pair with hummus or spread with peanut butter for a balanced snack.

Plantain Chips—Pack single-serve guacamole packs and you’ll satisfy your crunchy and creamy cravings.

Overnight Oats—Hot tip: Make your batch on the thicker side to pass TSA’s inspection.

Healthy Fats for Satiety and Focus

Avocado Slices with Sea Salt—A dose of healthy fats to keep you full longer. To keep your avocado from turning brown, drizzle olive oil and lemon juice on top (and make sure to use a tight lid to keep out too much oxygen).

Pistachios—Full of heart-healthy fats and easy to portion into snack bags. Pair with dates for long-lasting energy.

Brazil Nuts—Just a couple provide a powerful nutrient boost while keeping you full (and they’re rich in selenium!).

Olives or Olive Snack Packs—A salty, satisfying alternative to processed chips.

Dark Chocolate (70% or Higher)—For a little indulgence without the sugar spike. Use your favorite dark chocolate chips in a DIY trail mix with walnuts, cereal (like Three Wishes), and pumpkin seeds.

Coconut Chips—A crunchy, naturally sweet snack rich in healthy fats.

How to Pack Your Snacks for Maximum Freshness

You put in all the effort to pack your snacks, only to find them stale, soggy, or smashed when you’re ready to eat—frustrating, right? Avoid the disappointment by storing them properly. Use reusable silicone bags or sturdy glass containers to keep things fresh, and if you’re packing perishable items like yogurt or cheese, an insulated cooler with ice packs is a game-changer. In the very least, a lunchbox will do.

And don’t forget to include a mix of textures and flavors: sweet, salty, crunchy, and creamy. Last but not least, pre-portioning your snacks into single-serve sizes makes them easier to grab (and prevents mindless munching).

Hydration Tips for Road Trips

Hydration is just as important as snacking. Dehydration can mimic hunger, lead to fatigue, and cause headaches—none of which are ideal for a long drive. Keep these hydration tips in mind:

• Bring a reusable water bottle for each family member.
• Infuse water with electrolytes for added minerals.
• Skip sugary drinks like soda and juice to avoid energy crashes.
• Bring tea bags to steep in hot water during breaks for a calming, hydrating ritual.

What to Avoid: Sneaky Ingredients That Derail Healthy Snacking

Even so-called “healthy” snacks can be loaded with added sugars, inflammatory oils, and artificial ingredients. When possible, minimize the following:

Artificial Sweeteners & High-Fructose Corn Syrup

These ingredients are often found in protein bars, flavored yogurts, and low-calorie snacks. While they may seem like a healthier alternative, they can disrupt digestion by interfering with the gut microbiome. This leads to bloating (which is already a common side effect of travel), gas, and other gastrointestinal issues. Additionally, they can cause blood sugar spikes followed by crashes, leaving you feeling sluggish and craving more sugar.

Vegetable Oils (Canola, Soy, Corn)

Commonly found in processed snacks like chips, crackers, and granola bars, these oils are highly refined and can contribute to inflammation in the body. They are often high in omega-6 fatty acids, which, when consumed in excess, can disrupt the balance of omega-3 to omega-6 fatty acids and increase the risk of heart disease, diabetes, and arthritis.

Excessive Sodium

Sodium is often hidden in processed snacks such as trail mix, jerky, and pre-packaged nuts. While some sodium is essential for hydration, consuming too much can lead to bloating, water retention, and dehydration. High sodium levels can also strain the kidneys and contribute to increased blood pressure, putting extra stress on your cardiovascular system.

Preservatives & Additives

Snacks with long lists of unrecognizable ingredients often contain preservatives and artificial additives to extend shelf life and enhance flavor. While these additives may not have immediate harmful effects, consuming them regularly can contribute to inflammation, digestive issues, and may even affect mood or behavior. Opting for snacks with fewer, simpler ingredients can help ensure you’re filling your belly with more natural, wholesome foods.

Snacking with Intention

Packing healthy travel snacks doesn’t mean sacrificing flavor or convenience. It simply means making more mindful choices. By preparing ahead of time, you can nourish yourself (and your family) with snacks that support energy, mood, and digestion. Whether you’re hitting the road or embarking on a global adventure, a little planning ensures you can focus on the journey—not on hunger pangs or regrettable snack choices. And remember: Travel is about enjoying the experience, so leave room for flexibility. Healthy choices should enhance your journey, not restrict it.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The post How to Snack Smarter While Traveling, According to a Nutritionist appeared first on Camille Styles.

Every spring, I feel a primal urge to hit refresh. Maybe it’s because we recently moved homes, but I’m especially ready for change—both in my surroundings and my habits. No matter what your circumstance, this season is an invitation to simplify. Time to cut back on caffeine, eat fresh veggies, and spend evenings in our backyard. Instead of extreme cleanses (been there, regretted that), I’ve learned that the best way to refresh is through small, seasonal shifts. Think lighter meals, more sunshine, and a little extra care for digestion. If you’re feeling the pull to reset as well, consider this your guide to a real spring cleanse—one that deeply nourishes mind, body, and spirit.

Why Spring is Ideal for a Reset

As the earth shifts, so do our bodies. With longer daylight hours, spring offers the perfect opportunity to shake off winter’s (lingering) sluggishness. As nature awakens, we—too—are naturally inclined to shed old habits. Simply by practicing the art of mindfulness, we can gently guide our bodies through this transition. These small, sustainable changes don’t require drastic measures. Rather, they help us sync with the season’s ebb and flow. The results? Increased energy. Better sleep. And improved digestion. A recharged version of yourself is within reach.

6 Simple Ways to Refresh Your Body This Spring

With winter behind us (hallelujah), it’s time to lean into a renewed sense of energy. These six habits—from eating fiber-rich salads to feeling the morning sun on your skin—are key to ushering in a restorative rhythm. As you step into spring, don’t underestimate how much a tiny shift (or two) can elevate your overall well-being. Cheers to feeling lighter, balanced, and in tune with your body’s natural pace.

1. Start with Seasonal Eating

Spring’s bounty is bursting with nutrient-dense produce—arguably, the most nutritious of any season! From cucumbers and radishes to cilantro and citrus, these ingredients naturally support the body’s detox pathways. As a nutrition consultant, my spring go-tos are leafy greens (rich in chlorophyll to aid digestion), lemons (packed with vitamin C for immune support), and fiber-forward veggies like asparagus and artichokes (great for liver health). As a whole, aim to swap heavy winter meals for fresh salads, grain bowls, and roasted vegetables to align with the season’s lighter energy.

2. Support Your Gut Health

A happy gut is the foundation of overall wellness. Without it, everything from immune function to mood regulation takes a hit. A balanced microbiome is essential for optimal digestion and nutrient absorption—and this season, focus on incorporating fermented foods into your meals. I keep a variety in our fridge, like kimchi, kefir, and sauerkraut. The more the merrier! These probiotic-rich foods introduce beneficial bacteria to your gut, helping to improve digestion and restore balance to your microbiome. Additionally, if you’re feeling sluggish, make sure you’re getting at least 30 grams of fiber every day. Flaxseeds, chia, berries, and 100% whole grains get the job done. Nourish your gut, and the rest will follow—energy, mood, and vitality included.

3. Prioritize Hydration with a Spring Twist

No matter the season, hydration is essential for supporting your body’s natural detoxification processes. But during the winter months, slower circulation, lower activity levels, and a less nutrient-dense diet can impact your body’s metabolism and energy. In turn, your body is likely craving extra hydration to reset and refresh. While filtered water is important, enhance your daily intake by infusing it with lime, mint, and a pinch of Celtic salt to aid digestion and increase mineral levels. Additionally, herbal teas—like dandelion and ginger—can give your liver and digestion a gentle boost. Last but not least, add hydrating foods (celery, watermelon, and cucumbers) to your plate.

4. Refresh Your Movement Routine

With longer days and milder weather in tow, here’s your gentle nudge to take your workout outdoors. Walks in nature, bike rides, and outdoor yoga not only support circulation and lymphatic drainage, but also help regulate stress hormones. If your winter workouts felt repetitive, now’s the time to try something new—pickleball, hiking, swimming, etc. Spring is also an ideal season to embrace strength training—your body is primed for growth and renewal. Build muscle, increase bone density, and boost your metabolism with bodyweight exercises: squats, lunges, and push-ups. This season of transformation is your opportunity to feel stronger, more empowered, and more connected to your body.

5. Declutter Your Mental Load

Spring cleaning isn’t just for your home—it’s also a chance to refresh your mental space . Just as you declutter your physical surroundings, take time to clear your mind. Journaling, meditation, and even a social media detox can help you reset and create mental clarity. This season, set boundaries to shed unnecessary stress, distractions, and negative thought patterns. Spring cleaning your mind means making room for fresh perspectives and new goals. If you know, you know: When your mental space is clear, you feel lighter, more present, and ready to tackle whatever comes your way.

6. Optimize Your Sleep for a Seasonal Reset

With longer days, it’s tempting to pack in more. But quality sleep remains essential. Refresh your bedtime routine with practical tweaks—diffuse calming essential oils, sip chamomile tea, or wind down with a book instead of scrolling. Your body does its best restoration work overnight, setting the stage for sustained energy and balance. Furthermore, support better sleep by winding down with an evening routine—think magnesium-rich foods (avocado, nuts, dark chocolate) and blue-light-free time before bed. A refreshed sleep schedule is just what Mother Nature ordered.

The Bottom Line

Your body already knows how to cleanse itself—these gentle, spring-inspired changes simply help it do what it does best. Rather than extreme resets, a true spring cleanse is about small, sustainable shifts. By eating seasonally, moving in a meaningful way, and creating space for mental clarity, you’ll naturally feel lighter and more energized (no restrictive detox required).

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The post A Nutritionist’s Guide to a Simple Spring Cleanse appeared first on Camille Styles.

If you’ve recently found yourself googling how to eat more protein—while staring longingly at an empty fridge—you’re not alone. When hunger (or hanger) is high and motivation is low, the result is typically one of two things: overpriced takeout or a bowl of cereal. And while both *can* satisfy a hungry belly, ultimate satisfaction comes from a protein-packed plate. Fortunately, crafting inexpensive high-protein meals doesn’t require a chef’s hat. Everyday ingredients and simple techniques fit the bill.

With that in mind, we’re sharing tips and tricks for adding more protein to your diet (in an efficient and budget-friendly way!). It is time to turn your kitchen into a protein powerhouse—no lengthy recipes or hefty grocery bills required. Scroll for 12 simple and delicious inexpensive high-protein meals.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Recommended Daily Allowance (RDA) of Protein

For context, the U.S. Recommended Dietary Allowance is set at 0.8 grams of protein per kilogram of body weight. This is the minimum amount needed to prevent deficiency in adults. For example, a sedentary adult who weighs 70 kilograms (154 pounds) would require at least 56 grams of protein per day. But that number is low. Depending on your unique situation, including if you’re pregnant or lactating, consider consulting with a Registered Dietitian to get personalized guidance.

When it comes to protein, how much is too much?

As with most things in life, too much of a good thing isn’t necessarily a good thing. While overdoing protein consumption isn’t a concern for most, knowing where to draw the line is helpful. After all, eating a high amount of protein (particularly without a balance of fiber) can lead to a higher risk of health concerns, like kidney stones.

But for the average person—someone who isn’t an elite athlete or involved in body-building competitions—does that line exist? And where does it lie? Ultimately, this comes down to several factors: age, sex, activity level, and overall health. While experts have varying opinions, it’s reasonable to aim for no more than two grams of protein per kilogram of body weight. So, that would be about 125 grams/day for a 140-pound person.

Why Women Need Protein

Honing in on women’s health, protein is crucial for several reasons. We need it to maintain lean muscle mass—which is especially important as we age to support overall strength and mobility. Additionally, protein is involved in regenerating body tissues, including skin, hair, and nails. Protein also aids in the production of enzymes and hormones, supporting our metabolism and immune health. Furthermore, because protein is incredibly satiating, adequate intake can aid in stable blood sugar and feeling full.

Pregnant or lactating? If so, your protein needs to increase to support fetal development and breast milk production.

Is eating a high-protein diet expensive?

It’s as expensive—or as budget-friendly—as you make it. While some high-protein foods, like grass-fed meats and certain seafood, are costly, there are plenty of affordable protein sources. Staples like beans, lentils, eggs, Greek yogurt, and canned tuna are protein-packed and wallet-friendly. Other vegan protein options, like non-GMO tofu, tempeh, and peas, can be cost-effective, too.

From smart meal planning and buying in bulk to taking advantage of seasonal sales and discounts, a high-protein diet doesn’t have to break the bank.

Budget-Friendly Protein Options

Although affordability spans a spectrum, below are protein-rich foods that can help keep your budget in check.

Beans, Lentils, and Legumes

Beans, lentils, and legumes are powerhouse ingredients to boost your protein intake. Plus, they offer essential vitamins, minerals, and fiber. These versatile staples can be used in various recipes: soups, stews, salads, and spreads. A simple bowl of vegetarian chili checks all the boxes!

Eggs

Nature’s budget-friendly protein. Eggs are a nutritional goldmine and one of the most economical sources of high-quality protein available. (But keep in mind that labels matter!) With about six grams of protein per large egg, they can be incorporated into various meals—omelets, frittatas, and egg salad sandwiches.

Canned Fish

Canned (or tinned) tuna and salmon are often overlooked as affordable protein sources. They’re shelf-stable, easy to prepare, and packed with protein, omega-3 fatty acids, and other nutrients. Tuna toasts, salmon patties, and sushi bowls with canned fish are all options to help you meet your protein goals.

Chicken Thighs

While boneless, skinless chicken breasts are popular choices for lean protein, don’t forget about chicken thighs and drumsticks! These cuts are often more affordable and are just as delicious when prepared the right way. Marinate and bake them for flavorful, inexpensive high-protein meals without breaking the bank.

Greek Yogurt

Greek yogurt is an excellent source of protein and can be enjoyed as a snack or incorporated into various recipes. Opt for plain, unsweetened Greek yogurt to avoid added sugars and save money compared to flavored varieties. Top with fresh fruit, nuts, or seeds (we love hemp, flax, and chia) for extra flavor and nutrients.

Protein Powder

Protein powders, like whey or plant-based options, can be a cost-effective way to boost your daily protein intake. Look for budget-friendly brands and buy in bulk to save even more money. Add a scoop of protein powder to your smoothies, yogurt bowl, baked goods, and oatmeal! The sky’s the limit.

Simple Protein Hacks

If you’re trying to squeeze in more protein—and aren’t sure how—we have you covered. First and foremost, start your day with protein. For example, this cottage cheese breakfast bowl comes together quickly and is loaded with protein. Running out the door? Hard-boiled eggs, a piece of fruit, and jerky work too.

Speaking of jerky, keep protein-rich snacks on hand: mixed nuts, string cheese, protein bars, or dry roasted edamame. When marinating meat for dinner, use Greek yogurt! It’s a convenient way to add more protein. Lastly, don’t skimp on seeds. Add hemp seeds, pumpkin seeds, etc. to tack on a few more grams of protein to your favorite dishes.

18 Inexpensive High-Protein Meals

Rounding up a few of our favorites, here are 18 inexpensive high-protein meals to add to your weekly repertoire.

Cider Glazed Chicken Thighs

Maturing is realizing that chicken thighs are typically the better pick over chicken breasts. Hot take, I know, but when it comes to quick and inexpensive high-protein meals, it’s hard to pass up a pack of chicken thighs and a few produce items for a cozy and budget-friendly dinner.

Get the recipe

Tomato and White Bean Soup

When it comes to protein, beans are a key player in the meat-free category. In only 20 minutes, you can throw together this inexpensive, protein-packed soup with juicy cherry tomatoes and hearty white beans all in one pot!

Get the recipe

Spicy Turkish Eggs

Looking to shake up your morning breakfast routine? These spicy turkish eggs are a great place to start without going out of your way for a cart full of extra ingredients. The only extra touch for these eggs that’s a must is a drizzle of chili oil to bring the heat.

Get the recipe

Erewhon’s Kale White Bean Salad

If you know anything about Erewhon, you know their products are typically out of any average person’s price range. That being said, Camille took it upon herself to re-create their famous white bean salad for everyone to enjoy without the $20 price tag.

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Pumpkin Protein Pancakes

Struggling is an understatement when it comes to packing in protein during breakfast. As a big fan of all things pumpkin, this pumpkin pancake recipe has been my go-to for starting my morning strong.

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Spice Rubbed Chicken Thighs

This cut of meat isn’t just juicier and more flavorful, it’s also less expensive compared to chicken breasts. Pair this powerhouse ingredient with fresh greens or simple oven-roasted potatoes.

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Vegan Mushroom Bolognese

Simple and delicious, this inexpensive high-protein meal is the perfect comfort food that still helps you meet your protein intake. Bonus points for keeping things vegan!

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Strawberry Probiotic Smoothie

Another Erewhon dupe, this smoothie recipe comes out at a fraction of the price with the same aesthetic appeal and rich, creamy taste.

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Sweet Potato Harvest Hash

Sheet pan dinners tend to be fairly inexpensive, and this harvest hash is no exception. You can go crazy with customizing your ingredients, but this version with a blend of Italian sausage and goat cheese makes it hard not to eat the entire pan.

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Matcha Plant Power Smoothie

Smoothies are an easy way to get 20-30 grams of protein. Add protein powder, hemp seeds, almond butter, Greek yogurt, or cow’s milk to your favorite smoothie base—et voilà, your protein needs are met.

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Shredded Kale & Cranberry Salad With Crispy Tofu

Turn a beloved plant-based protein into the star of the show. The key lies in pressing the tofu to get all of the water out, allowing the flavor to seep in! Shredded kale, cranberries, and peanuts transform this salad into a crave-worthy vegetarian dinner.

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Black Lentil Salad With Roasted Veggies and Goat Cheese

Eating the rainbow never tasted so good. Caramelized carrots meet crispy, semi-spicy Brussels sprouts to make a filling meal. The lentils are a win-win: bursts of texture and a significant source of protein. To shave time, marinate your lentils in advance.

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Feta Salad With White Beans and Lemon

This simple, inexpensive high-protein meal is a protein pleaser. For a lunch that comes together in no time, prepare the lemon relish the day before.

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Tuna Nicoise Toast

Chunks of oil-packed tuna meet toasted bread, kale pesto, creamy avocado, crisp cucumber slices, and garlicky tomatoes. It’s as good as it sounds.

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Roasted Carrot and Red Pepper Hummus Flatbread

This recipe is two-fold: it’s a clean-out-the-fridge kind of meal that everybody loves. This stunner of a flatbread includes layers of creamy, vibrant hummus topped with veggies for crunch, texture, and more protein.

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Slow-Baked Citrus Salmon

This slow-roasting method is fool-proof and absolutely divine. Pair this flavorful salmon with crispy potatoes or jasmine rice. Dinner is served.

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Sheet Pan Chicken Fajitas

These chicken fajitas only require five ingredients and 30 minutes of your time. This is an inexpensive high-protein meal that’s delicious any time of year and tastes even more flavorful the next day.

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Sweet & Spicy Braised Short Ribs

Large-batch cooking for a crowd? These short ribs are it. They’re luxuriously tender, with a richness to elevate a weeknight dinner. Of course, short ribs are loaded with protein, too.

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Chickpea Salad Sandwich

Made with two kinds of beans (protein and fiber for the win!), this chickpea salad sandwich slaps. Enjoy it on your favorite bread or with hearty crackers.

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Power Greens Breakfast Egg Bites

If you love those egg white bites from Starbucks, try these. They’re packed with super greens like kale, chard, and spinach and contain protein-packed nutrients. They’re incredibly simple to make and can be prepped before the week starts—the ultimate grab-and-go breakfast.

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Spicy Mexican Baked Eggs

For how shockingly delicious this recipe is, it’s also paleo, vegetarian, gluten-free, and Whole 30-compliant. Rejoice, those with dietary restrictions! This Mexican spin on shakshuka is a flavorful delight.

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The post A Nutritionist Shares Her Favorite High-Protein Meals on a Budget appeared first on Camille Styles.

Valentine’s Day is more than just chocolates and champagne. It’s the perfect excuse to slow down and savor the moment—and a libido-enhancing menu is the perfect way to level it up. Satisfy your sweet tooth and enhance your well-being with foods that boost pleasure, energy, and vitality. We’ve crafted the perfect menu for romance.

All About Aphrodisiacs

Heard of aphrodisiacs? These are foods and herbs known to boost libido and enhance desire. While science doesn’t back every claim, aphrodisiacs are rich in nutrients that support blood flow, hormone balance, energy, and mood—key factors in a healthy sex drive. The best part? There’s no need to save them for Valentine’s Day!

How to Eat Aphrodisiacs

• Incorporate aphrodisiacs into everyday meals. Think avocado toast for breakfast, pomegranate seeds on your salad, and a drizzle of raw honey in a cup of afternoon tea.
• Pair them with mood-boosting activities. Pick your pleasure: candlelit dinners, a warm bath, or your favorite feel-good playlist.
• Share them with friends or kids. Many aphrodisiacs double as nutritious superfoods—proving that good-for-you foods can be both fun and functional.

10 Natural Aphrodisiacs: What to Eat

Whether you’re looking to elevate your romantic energy or spark creativity in the kitchen, these aphrodisiac ingredients are rooted in traditions:

1. Dark Chocolate—Contains phenylethylamine (PEA), which promotes feelings of attraction and euphoria.
2. Avocados—Rich in healthy fats and vitamin E, which support hormone production.
3. Oysters—High in zinc, essential for libido and reproductive health.
4. Maca Root—A known adaptogen that supports energy, mood, and libido.
5. Honey—Historically used as a natural energy booster and hormone balancer.
6. Pomegranates—Packed with antioxidants that promote blood flow (a key factor in arousal!).
7. Ginseng—Supports energy, reduces stress, and enhances sexual function.
8. Chili Peppers—Contain capsaicin, which increases blood circulation and stimulates nerve endings.
9. Almonds—Rich in nutrients like magnesium and vitamin E, which promote hormone balance.
10. Figs—These have long been considered an aphrodisiac due to their sensual appearance, rich fiber content, and ability to support hormonal balance and healthy blood flow.

Can Foods Increase Your Libido?

Yes! For context, there’s quite a bit of overlap between aphrodisiac foods and libido-boosting ingredients. While aphrodisiac foods are traditionally believed to stimulate desire or arousal (often due to their symbolic shape—like figs), libido-boosting foods specifically support sexual/reproductive health. Regardless, many ingredients fall into both categories. Libido-loving foods we like to keep on hand:

Salmon

Salmon is loaded with omega-3 fatty acids, which support heart health, circulation, and hormone production. A strong blood flow = a stronger libido.

Strawberries

These vibrant red berries aren’t just for aesthetics—they’re rich in vitamin C, which supports blood flow and stress reduction. Dip them in dark chocolate for the ultimate treat.

Nuts & Seeds

Almonds, walnuts, and pumpkin seeds contain zinc and healthy fats that keep hormones balanced. Bonus: They’re an easy snack whether you’re watching a rom-com or chasing after kids.

Chili Peppers

Want to heat things up? As mentioned, spicy foods—like chili peppers—can increase circulation and release endorphins (your body’s natural feel-good chemicals).

Watermelon

Dubbed “nature’s Viagra,” watermelon contains citrulline, an amino acid that relaxes blood vessels and enhances arousal. Add it to this feta salad or blend water into a 4-ingredient margarita.

A Valentine’s Day Menu for Every Mood

No matter how you’re spending February 14th, here’s a menu to make your evening deliciously satisfying.

For a Cozy Night Alone

• To Drink: Maca hot chocolate
• Starter: Fig and burrata salad
• Main Course: Baked salmon with roasted asparagus
• Dessert: Dark chocolate-covered strawberries

For a Romantic Dinner for Two

• To Drink: Raspberry rose cocktail
• Starter: Kale, persimmon, and pomegranate salad
• Main Course: Fig and prosciutto pizza
• Dessert: Almond joy bites

For Galentines Brunch with the Girls

• To Drink: Strawberry matcha smoothie
• Starter: Avocado toast with kale pesto
• Main Course: Red pepper and goat cheese frittata
• Dessert: Grain-free lemon raspberry cake

Self-Love and Body Acceptance: A Valentine’s Day Gift to Yourself

At the heart of it all, Valentine’s Day isn’t just about romance. It’s about celebrating love in all its forms, including the love you show yourself. This year, honor your body with nourishing, libido-loving foods and indulge in what brings you joy. Whether you’re savoring a cozy meal, toasting with friends, or sharing sweet treats with family, remember: pleasure and well-being go hand in hand. And P.S. There’s nothing sexier than embracing confidence that comes from within.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

The post The Sexiest Valentine’s Day Menu—According to Science appeared first on Camille Styles.

Let’s face it: who doesn’t want a healthy sex drive? After all, an active sex drive is linked to pleasure (duh!), pain relief, bladder control, better sleep, and more. Of course, a robust sex life also increases intimacy with your partner. Win, win, win. That said, it’s totally normal to feel fluctuations in your libido. In fact, you may be in the thick of a dry spell. Don’t fret—there are many ways to spice up your sex life! Including, meditation. But when it comes to improving your sex drive, you also want to consider your diet.

After all, passion requires sustained energy. Plus, no one wants digestive woes in the bedroom. Are you limiting foods like sugar and inflammatory oils? Are you minimizing your alcohol intake? All of these things impact your sexual desire. Without further ado, let’s dig into foods that increase libido.

Featured image from our interview with Sanetra Nere Longno by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Benefits of a Healthy Sex Life

Studies show that sex is extremely beneficial to our health. Sex activates a variety of neurotransmitters that impact not only our brains but several other organs in our bodies. In other words, the perks of sex expand well beyond the bedroom. For women, the benefits of a healthy sex life can include:

• Healthier immune system
• Strong pelvic floor (helpful for avoiding incontinence)
• Lower blood pressure
• Better heart health, including a lower risk for heart attack
• Improved self-esteem
• Decreased depression and anxiety
• Increased libido
• Better sleep
• Overall stress reduction

What contributes to a strong sexual desire?

What controls our libido (also called our sex drive) is actually a very complex web of biological, psychological, and social-cultural influences. Our hormones play a major role, too. All of these things come together to create the sex drive. A strong sexual desire can be correlated to routine exercise, high dopamine levels, reasonable self-esteem, normal testosterone, and eating foods that increase sex drive.

On the flip side, libido levels can be negatively affected by alcohol, drugs, anxiety, disease, fatigue, menopause, life circumstances, history of sexual abuse, religious traditions, and more.

Yes, It’s Normal For Your Libido to Fluctuate

Just as every person’s taste buds, cravings, and appetites differ, so does sex drive. We are all unique in this world—our sex drives are a reflection of our bio-individuality. Unsurprisingly, it’s well understood that libido varies between men and women. But it also fluctuates across seasons of our lives. Ultimately, your libido depends on a multitude of factors. Think: age, hormone levels, quality of life, and attraction to your partner (physical and emotional).

We can’t put a number—or name—to what a “normal” libido is. And having a low libido doesn’t necessarily qualify as a chronic illness. However, chat with your healthcare provider if you think you have a low libido. Ultimately, you have the power to decide how you feel about your own sex drive—as well as how it’s affecting your relationship. This goes without saying, but comparison is the thief of joy. What you see on HBO isn’t reality. Your sex life, your standards.

A Nutritious Diet Can Increase Your Libido

Having a healthy sex drive is linked to feeling physically and emotionally healthy, so it’s no surprise that the foods you eat play a role in boosting your sex life. While foods that increase sex drive can play a role in a robust sexual desire, most of the research has less to do with libido and more to do with sexual performance.

At any rate, a nutritious diet can benefit your sex life in many ways, including improving your stamina in the bedroom. Furthermore, eating a diet rich in vegetables and lean proteins—and low in foods that contain sugar and saturated fat—can also help prevent disorders that affect your libido.

15 Foods That Increase Libido

Without sounding like a broken record, what you put into your body determines how well it functions. By filling your body with unhealthy foods, inflammatory oils, and blood sugar-wrecking ingredients, sexual health takes a nosedive. Instead, focus on foods that increase libido. These are foods rich in zinc, antioxidants, B vitamins, and heart-healthy omega-3 fatty acids.

1. Oysters

While no scientific studies prove that oysters stimulate desire, they have been considered a natural aphrodisiac for hundreds of years. They’re widely known to increase sex drive and desire! Reason being, oysters are high in zinc. This compound increases blood flow, which may aid in blood flow to sex organs. Zinc—which is found in an array of animal and plant-based foods—may be especially important in male fertility, as it helps regulate testosterone levels. Can’t stand oysters? Clams will do!

Recipe: CRU’s Classic Cocktail Sauce & Horseradish Créme Fraîche

2. Chicken

Eating high-quality animal protein, such as beef, chicken, and pork, can help improve your sex drive (thanks to their compounds of specific amino acids). Foods high in protein can improve blood flow, such as L-arginine and zinc. Of course, smooth blood flow is crucial for a strong sexual response as well as getting the blood flowing to the right ­places.

Recipe: Grilled Yogurt-Marinated Chicken with All the Herbs

3. Salmon

Best known for its essential fatty acids and omega-3s, salmon’s nutritious fats help maintain a healthy heart and to prevent plaque build-up in our arteries. As a result, blood can flow smoothly, which in turn keeps your sex drive thriving. Omega-3s can also raise dopamine levels in the brain, triggering arousal. When possible, choose wild-caught salmon.

Recipe: Grilled Salmon with Stone Fruit Salsa

4. Nuts

Cashews, almonds, and walnuts are chock-full of zinc—along with L-arginine—to get your blood flowing. Walnuts are doubly helpful, as they are also rich in omega-3s. Omega-3 fatty acids are linked to dopamine production, which helps improve libido.

Recipe: Easy Grain-Free Granola

5. Seeds

Here at Camille Styles, we love our seeds. Along with helping balance hormones, seeds contain vitamins and minerals that can help increase your sexual function. For example: pumpkin seeds, sunflower seeds, flaxseeds, and chia seeds. In fact, chia seeds are known to increase male libido. These have been shown to boost testosterone, naturally, thanks to the essential fatty acids that serve as building blocks for hormones.

Flax, on the other hand, is known to increase libido in women. Flaxseeds contain phytoestrogens that act very similarly to female hormones that are linked to a healthy sex life. Flax can be beneficial for women who have low estrogen levels, such as those experiencing menopause.

Recipe: Get Figgy With It Smoothie

6. Apples

Apples are rich in a compound called quercetin, an antioxidant known to promote blood circulation, treat erectile dysfunction, and manage low libido. In fact, this study reported a 14% reduction in erectile dysfunction in males who had a higher fruit intake. This may be due to their flavonoid content. In females, high blood pressure can lead to a lower libido and less interest in sex, particularly if it causes fatigue. Furthermore, low blood flow to the vagina can affect how their body responds to sexual activity. Overall, a diet rich in flavonoids can boost your overall health and keep your sex life healthy.

Recipe: Apple Walnut Salad

7. Beets

Next on the list of foods that increase libido: beets. Beetroot is rich in antioxidants and vitamins—a healthful addition to any diet. They’re also high in dietary nitrates, which means they could help boost your sex life. In essence, dietary nitrates expand the blood vessels, a process known as vasodilation, which improves blood flow. This has beneficial effects on muscle contraction. Because of this, some athletes use nitrates to boost performance (in and out of the bedroom).

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

8. Raspberries

Like apples, raspberries are rich in flavonoids. This phytochemical-rich (and blood sugar-friendly!) food may enhance both libido and sexual endurance. Raspberries are loaded with zinc, which is essential for sex. Women with appropriate levels of zinc have a high desire for sex. In males, zinc controls testosterone levels and also helps in sperm production.

Recipe: Raspberry Cocoa Energy Balls

9. Avocado

Avocados provide numerous benefits, including vitamin E and healthy fats—important for hormonal health. Plus, avocados contain magnesium and a mineral called boron, which studies indicate may benefit testosterone levels. Boron is a trace mineral that seems to influence testosterone metabolism in the body and may protect against testosterone degradation. Furthermore, vitamin E is associated with increased fertility.

Recipe: Avocado Toast with Kale Pesto and Crunchy Veggies

10. Eggs

Egg yolks are rich in healthy fats, protein, and selenium. Selenium, specifically, may help enhance the production of testosterone by activating certain pathways and the expression of certain genes. Eggs are also rich in vitamins B6 and B5. These help balance hormone levels and fight stress—two components that are crucial to a healthy libido.

Eggs are also a symbol of fertility and rebirth. In fact, eating raw chicken eggs prior to sex is said to heighten libido and maximize energy levels. At any rate, eggs are highly nutritious. When possible, choose organic (or, ideally, pasture-raised) eggs.

Recipe: Spring Onion and Goat Cheese Quiche

11. Chocolate

Chocolate is packed with romance-boosting compounds. These compounds include anandamide (the feel good chemical), phenylethylamine (the love chemical that triggers endorphin release), and theobromine (a central nervous system stimulant). Said differently: eating chocolate can increase libido by promoting the release of certain chemicals. Even if its effects are more psychological than biological, we’ll take any excuse to break off a few more squares.

Recipe: Gluten-Free Chocolate Cake

12. Maca

Have you heard of maca? Known as a superfood, maca is a Peruvian root that has long been used to increase strength, stamina, energy, fertility, and libido (for men and women). While research is still needed, maca root may alleviate SSRI-induced sexual dysfunction, including having beneficial effects on libido. Add a dash to your smoothie or coffee and see how you feel.

Recipe: Adaptogenic Hot Chocolate

13. Basil

This Italian herb is known to improve blood circulation, keep blood pressure and cholesterol levels in check, and it’s an excellent source of brain-boosting nutrients—magnesium and flavonoids. As mentioned, ingredients that are good for your heart (and blood flow!) improve libido as well. Basil also has a warming effect on the body, possibly enhancing arousal.

Recipe: Creamy Vegan Pasta with Tomatoes and Basil

14. Extra-Virgin Olive Oil

Olive oil isn’t just famed as a heart-healthy food: it’s also an aphrodisiac. Yes, olive oil can help enhance the female orgasm! It works its magic by triggering the testosterone hormone, which induces sexual desires, thus enhancing orgasms. Research proves it. At any rate, adopting a Mediterranean-style diet can vastly improve your sexual prowess.

Recipe: Spinach and Ricotta Pizza with Garlicky Olive Oil

15. Carrots

Last but not least on the list of foods to increase libido? Carrots. This vegetable is known to help with balancing libido, thanks to its high amounts of beta-carotene. This compound supports the entire endocrine system, thereby supporting libido, boosting metabolism, and strengthening the kidneys. Furthermore, carrots help balance hormones—specifically, estrogen. Carrots contain unique undigestible fibers to help detox excess estrogen from the body.

Recipe: Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

The post The Sex Drive Diet: 15 Delicious Foods That Could Boost Your Libido appeared first on Camille Styles.

Welcome to 2025, where wellness is more than just a moment in our day—it’s a whole way of life. Rather than jumping on every popular trend, this year’s wellness philosophies are all about tuning in to what feels right for you. From harnessing the power of protein to stepping away from the scale, we’re witnessing a revolution in how we approach our health. As a Nutrition Consultant, I’m all in. Finally, science, technology, and intuition are coming together to create lasting, meaningful change—the wellness trends 2025 are all about personalization, and a holistic approach.

But with all this innovation comes a crowded and confusing landscape. The internet is flooded with advice, and separating fact from fiction is no easy task. Not to worry—we’ve sifted through the noise and gathered the most impactful wellness trends of 2025 so you don’t have to. Ready to elevate your well-being? Let’s dive in.

Featured image from our interview with Inge Theron by Teal Thomsen.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

But First, Let’s Talk Basics

I hear it all the time: what wellness habits are worth the hype? Should I be cold plunging? What’s the best creatine supplement? Here’s the thing—if you don’t have the basics down pat, no amount of fancy powders or trendy rituals will make a difference. Proper nutrition, hydration, and sleep are your foundation. Without those, the rest don’t stick.

The Wellness Fads We’re Leaving Behind in 2024

Looking back, 2024 was filled with some wild health trends. The wellness industry was dominated by trends fueled by viral fame, not facts (a concept we won’t see disappear anytime soon). At any rate, they highlighted our growing inclination towards quick fixes, underscoring the importance of well-established, sustainable wellness strategies. Alas, these are the trends we’re moving on from:

1. Eating Strictly Carnivore

Animal protein is here to stay, but avoiding all vegetables? That’s a hard pass. While the carnivore diet may offer short-term benefits (think weight loss and reduced inflammation), it’s not a balanced approach. Holistically, it lacks balance, food freedom, and essential nutrients.

2. Ozempic Microdosing

Ozempic—among other similar dupes—are hot commodities. Though the drugs are considered safe for the specific populations (for which they’re intended!), possible side effects include pancreatitis, changes in vision, low blood sugar, and kidney and gallbladder problems. If weight loss is a goal of yours in 2025, consider a more practical route, like getting your blood sugar in check, creating a daily movement goal, and cutting back on ultra-processed foods.

3. Drenching Your Face in a Slew of Unconventional Products

From diaper rash ointment (yikes) to cow udder cream, 2024 saw a surprising rise in unorthodox skincare trends. What began with quirky alternatives quickly became mainstream—Gen Z reaching for unexpected products to soothe and nourish their skin. Whether it was embracing farm-inspired remedies or discovering new uses for household staples, this year proved that skincare is full of unexpected innovations. But when it comes to skin health, less is more. And don’t forget, true skin wellness goes much deeper than the surface.

4. Using Workouts Generated by AI

Skeptical of AI-generated workout plans? You’re not alone. While these plans promise results, they often fall short—unable to consider important factors like your injury history, fitness level, or specific goals. These programs may be cookie-cutter and too generic to truly cater to your unique needs. Additionally, they lack a crucial piece: the human touch—something AI simply can’t replicate! A real coach or trainer offers support, motivation, and accountability, guiding you through challenges and celebrating milestones. This makes all the difference in achieving long-term success.

5. Short-Lived “Hot Girl” Trends

IYKYK: hot girl walks, hot girl dinners, hot girl morning routines—cute but exclusionary. Last year, these trends became less about overall wellness and more about chasing an idealized version of beauty and fitness. They often emphasized aesthetics over true health, creating a culture of comparison. No, thanks! For us, wellness isn’t about fitting into a particular mold. It’s about embracing your unique body and celebrating your journey toward health. True wellness is inclusive and empowering—it’s about cultivating habits that make you feel your best from the inside out.

Wellness Trends We’re Embracing in 2025

While some trends are fading, others are here to stay—because (spoiler alert!) they actually work. From prioritizing mental health to investing in long-term, sustainable fitness goals, here are the wellness strategies we can get behind.

1. Prioritizing Clean Air and Clean Water

For starters, let’s not overlook our most fundamental needs. While clean air and water are essential for our health, most of us are (unknowingly) exposed to toxins. But our air and water significantly impact our well-being. So, how can we protect ourselves at home? First, consider investing in an air purifier—one that removes at least 99.97% of microns at least 0.3 micrometers and larger. Our top pick is the Jaspr Air Purifier. That said, there are plenty to choose from! Equally—if not more important—filter your water. Reverse osmosis filters are the most effective method to remove all contaminants from tap water. Otherwise, an activated carbon filter will successfully remove PFAS from your water.

What about your shower water? This depends. If your water smells strongly of chlorine, a filter can reduce this. Additionally, if you notice dryness or build-up on your skin or hair, a filter might make a difference. Last but not least, depending on where you live, your shower water may also contain heavy metals (like lead) or other chemicals (like pesticides or VOCs).

2. Improving VO₂ max (Cardio is Getting a Makeover)

Once you’ve gotten over the the initial hurdle of simply moving your body, it’s time find a well-designed routine (that combines strength training and cardio!). Movement is a cornerstone for longevity. Speaking of cardio, it’s officially getting a makeover in 2025. It’s no longer about chasing a calorie burn. Hallelujah. Today, it’s about cultivating power and efficiency. This cutting-edge approach to cardio maximizes every minute of movement. Enter VO₂ max—a powerful measure of how well your body uses oxygen. Nothing is better at improving VO₂ max than challenging VO₂ max. Along with steady-state cardio (leisure walks, swimming, etc.), consider adding this routine to your weekly repertoire:

1. Warm up for 5 minutes
2. 30-second all-out sprint (run, bike, row, etc.)
3. Recover for 3 minutes 
4. Repeat a 30-second sprint 
5. Recover for 3 minutes
6. Repeat a 30-second sprint 
7. Recover for 3 minutes
8. Final 30-second sprint 
9. Cool down 

Do this once per week to reap the rewards! And if 30 seconds is too challenging, start with 15 seconds and recover for 2 minutes.

3. Fueling with Animal Protein

It’s no secret that protein took center stage in 2024. And as far as the research is concerned, a protein-centric diet isn’t losing steam. In fact, high-protein was cited as the most commonly followed eating pattern—driven by goals like muscle building, fat loss, and the desire to curb sugar cravings. We’ll continue to see a rise in well-sourced (think grass-fed and pasture-raised) animal protein in 2025. Game meat (like venison) and ancestral blends (I.e. ground meat with liver) are gaining traction as people seek more nutrient-dense, sustainable sources of protein.

Of course, let’s not forget that protein is just one part of a balanced plate! To truly optimize health, it’s important to complement protein with nutrient-rich veggies, healthy fats, and complex carbs. In 2025, the focus will continue to be on well-rounded, nutrient-dense meals that fuel both body and mind.

4. Mindful Digital Consumption

Familiar with the endless cycle of doomscrolling? Same. but it’s no secret that this habit can negatively impact our mental health. In 2025, the shift is towards being more intentional with our digital consumption. Rather than passively absorbing the overwhelming flood of information, let’s embrace a more mindful approach to technology. Experts advocate for using digital spaces with purpose. In other words, treat your digital routine like a daily mental health reset—setting boundaries, taking regular breaks, and engaging in activities that uplift rather than deplete. This year, the goal is to replace mindless scrolling with moments of mindfulness.

5. Sauna Usage for Relaxation and Recovery

Who doesn’t love a good sweat session? Saunas are rising in popularity, with more and more people seeking the health benefits of infrared saunas. Unlike traditional saunas—which heat the air—infrared saunas use light to warm your body directly, allowing for a more comfortable heat that can be enjoyed longer. At any rate, a routine sauna habit speeds up muscle recovery, supports hormone balance, helps with detox, and gives your skin a glow (hello, collagen production!). Best of all, it’s the secret weapon to living longer.

What’s an ideal sauna frequency and temp?

1x per week:

• Benefits: Even a weekly sauna session can help promote relaxation, improve circulation, and support skin health. It’s a great way to de-stress and unwind.
• Temperature Range: 150–170°F (65–77°C) for 15–20 minutes.

2–3x per week:

• Benefits: With more frequent sessions, you can see enhanced detoxification, better muscle recovery, and improved cardiovascular health. Regular use may also promote better sleep and boost mood.
• Temperature Range: 160–180°F (71–82°C) for 20–30 minutes.

4–5x per week:

• Benefits: For those looking for maximum benefits, using a sauna 4–5 times per week can significantly enhance circulation, promote fat loss, and improve endurance and muscle recovery. It can also contribute to deeper relaxation and mental clarity.
• Temperature Range: 170–190°F (77–88°C) for 25–40 minutes.

Can’t afford one at home? Don’t worry. Many gyms, spas, and wellness centers offer infrared saunas for individual sessions or memberships.

The Future of Wellness: Personal, Purposeful, and Sustainable

As we move into 2025, wellness is all about personalization. And for that matter, simplicity! Shiny new fads will continue to come and go, but it’s consistent, mindful choices that move the needle. Whether it’s optimizing your nutrition with quality protein, embracing digital detoxes, or making saunas a part of your recovery routine, the goal is to create a lifestyle that supports your long-term health. As always, it’s about finding what works best for you—and making health a part of your everyday life. Here’s to a year of intentional wellness.

The post The Wellness Trends You’re About to See Everywhere, According to a Nutritionist appeared first on Camille Styles.

The holidays are the epitome of abundance. Intimate gatherings, festive meals, and cherished traditions are the very hallmarks of this season. But as we all know, these indulgences often leave our digestion craving a little extra TLC! Fortunately, you don’t have to choose between your favorite comfort meals or supporting your gut health. With practicality in mind, we’re sharing 10 simple strategies to prioritize your gut health during holidays—without sacrificing any delicious moments. Scroll to keep your gut balanced (and thriving) amidst the tablescape of holiday treats.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

How to Prioritize Gut Health During the Holidays

Good news! Supporting your gut during the holidays doesn’t require drastic changes. Focusing on small, intentional choices allows you to keep your digestive system humming along while savoring seasonal delights. (Ahem, all of these appetizers!) From adding gut-boosting foods to your meals to making mindful shifts in your daily routine, it’s about practically nurturing your digestive health. These simple strategies can help you—and your loved ones—thrive through the holiday season. With that in mind, let’s dive into 10 ways to nourish your gut all season.

1. Embrace Fermented Foods as Holiday Side Dishes

Fermented foods are hailed as gut health heroes (and for good reason). Thanks to their probiotic content, they do double duty: support digestion and balance the microbiome. But most of us overlook these nutritious powerhouses during the holidays. Why not include them in your holiday spread? Alongside your traditional side dishes, consider adding kimchi, sauerkraut, or even a homemade kefir dip to the table. These tangy, flavorful options are both festive and promote gut health. You’ll surprise and delight your guests with a beautiful platter of fermented foods.

Why it’s empowering: By incorporating these probiotic-rich foods into your meals, you’re turning gut health from an afterthought into a celebrated part of your holiday tradition. Plus, your guests will be intrigued and impressed by your creative culinary choices!

2. Use Gut-Soothing Herbal Teas in Place of Alcoholic Bevvies

The holidays come with plenty of boozy beverages. Unfortunately, these are known to wreak havoc on your gut. Instead of reaching for that second glass of wine or spiked eggnog, try swapping it out for a gut-soothing herbal tea like ginger, peppermint, or fennel. These teas are packed with micronutrients and can alleviate bloating/discomfort that typically comes from overindulging. If you’re hosting, create a “tea bar” with different options for your guests to choose from.

Why it’s empowering: Choosing herbal tea over alcohol allows you to maintain your health goals without feeling deprived. Plus, it’s a way to introduce a new holiday ritual that focuses on wellness, hygge, and cozy connection.

3. Make Gut-Friendly Mocktails for Festive Cheers

Plan to skip the alcohol but still want something fun and festive to sip? Mocktails are the perfect solution. Infuse sparkling water with ingredients like pomegranate, mint, or fresh citrus. Add in a splash of apple cider vinegar (a gut-health powerhouse) and a drizzle of raw honey or monk fruit for sweetness. Not only are mocktails hydrating, but they also support digestion, reduce bloating, and can be tailored to your taste preferences. Your guests will thank you too!

Why it’s empowering: This gut-friendly twist lets you enjoy a sophisticated drink sans the digestive discomfort of alcohol. It’s a fun way to celebrate without missing out on the festive vibes!

4. Pre-Dinner ‘Digestive Rituals’ for a Happy Gut

Before you dive into a heavier-than-usual meal, consider adopting a new ritual that primes your gut for digestion. This can be as simple as drinking a shot of apple cider vinegar diluted in water, sipping aloe vera juice, or even doing a few deep breathing exercises to calm your nervous system. You could also take a brisk 10-minute walk to stimulate digestion! These rituals help activate your digestive enzymes and reduce bloating, preparing your stomach for the upcoming meal. Like dynamic stretching before a workout, think of it as a warm-up before the big event.

Why it’s empowering: By incorporating a pre-meal digestive routine, you are actively choosing to care for your body before the rush of the holidays begins. It transforms gut health from a passive afterthought into an intentional, empowering practice.

5. Repurpose Leftovers into Gut-Boosting Soups or Stews

After holiday meals, you’re bound to have plenty of leftovers. Instead of letting them go to waste, why not turn them into gut-friendly soups and stews? Turkey, vegetables, and even mashed potatoes can be used to make a nourishing broth or a hearty stew that’s full of prebiotics like onions, garlic, and leeks—foods that support your gut microbiome. These simple, comforting meals not only help reduce food waste but also make for easy, nutrient-dense meals during the busy holiday season.

Why it’s empowering: This no-frills approach to leftovers ensures you’re still prioritizing your gut health during the holidays. It’s an efficient, sustainable way to continue nourishing your body without sacrificing flavor.

6. Create a ‘Gut Health Basket’ for Holiday Gifting

We won’t say no to a tin of holiday cookies, but gift-giving doesn’t have to be all about sugary treats. Why not give the gift of gut health with a specially curated gut health basket? You can fill it with probiotic-rich foods like pickled onions, kefir, grain-free granola, as well as prebiotic foods like apples and artichokes. Add a recipe for a gut-boosting holiday dish or a packet of herbal tea to complete the gift. It’s a thoughtful and unique way to show loved ones that you care about their well-being—especially during a time of year that can be taxing on digestion.

Why it’s empowering: Giving a gut health basket not only supports the health of your loved ones but also spreads the message of self-care and wellness. It encourages others to consider their gut health during the holidays, making it a meaningful and impactful gift.

7. Holiday Yoga for Gut Health

Physical activity often takes a backseat in lieu of holiday feasts and festivities. It’s inevitable! That said, gentle movement—particularly yoga—can do wonders for your gut. Incorporate poses that stimulate digestion, such as twists and stretches, into your daily routine. A simple flow in the morning or a post-dinner stretch session can help relieve bloating and improve gut motility. Consider hosting a mini “holiday yoga” session with family or friends before your big meal. It can be a fun way to bond and promote digestive health together.

Why it’s empowering: Yoga during the holidays allows you to balance indulgence with self-care. It’s a gentle, mindful way to stay connected to your body, easing digestive discomfort while creating a sense of togetherness.

8. Slow Down and Savor Each Bite

Familiar with overeating during the holidays? Us too. Unfortunately, it can take a toll on our digestive system. To help, try putting your fork down between bites and taking a deep breath before continuing. This simple act gives your body time to signal when it’s full, helping to prevent overeating. Another tip: leave a 10-15 minute pause between servings. It’s easy to reach for seconds, but giving your body time to digest can help you feel more in tune with your fullness cues. Set a goal to savor each bite and stop when you’re satisfied, not stuffed (easier said than done—we get it!).

Why it’s empowering: By embracing mindful eating, you reclaim control over your body and digestion. It’s a gentle yet powerful way to prioritize your gut health during the holidays without feeling restricted.

9. Gut-Friendly Holiday Desserts (Gluten-Free, Dairy-Free, or No-Sugar Options)

Holiday desserts often have their fair share of sugar, dairy, and gluten—all of which can trigger digestive issues. But there are plenty of ways to create indulgent treats that are easy on the gut. Add these vegan and gluten-free chocolate chip cookies, this raw pumpkin cheesecake, and these salted caramel pots de creme with a sugar alternative, like monk fruit. Otherwise, opt for a fruit-forward dessert, like this apple tart. These healthier alternatives let you satisfy your sweet tooth without the post-dessert bloating.

Why it’s empowering: Offering gut-friendly desserts gives you the freedom to enjoy treats without sacrificing your digestive health. It’s a small but powerful way to take care of your body while still being part of the holiday joy.

10. Create a ‘Gut Health Countdown’ Calendar

Who says advent calendars are just for kids? Create a “gut health countdown” calendar for yourself or as a gift. Each day leading up to your holiday celebration, open a new door that reveals a gut-boosting tip, food, or activity. For example, one day might suggest drinking a glass of water with lemon first thing in the morning, while another day could highlight a gut-friendly snack or mindfulness practice.

Why it’s empowering: This creative approach brings fun and excitement to your gut health journey. It’s a playful yet practical way to incorporate small habits that make a big impact on your digestive system during the holidays.

Cheers to a Gut-Friendly Holiday Season

To bring this full circle, prioritizing gut health during the holidays doesn’t mean you have to give up all your favorite foods or traditions. In fact, it’s about discovering creative ways to support your digestion while still embracing the joy of the season. Whether you’re sipping herbal tea, experimenting with fermented foods, or starting a new mindful eating ritual, these 10 ideas offer unique, empowering ways to care for your body and make the holidays even more enjoyable. Here’s to a happy, healthy, and gut-friendly holiday season.

The post Boost Your Gut Health During the Holidays With These 10 Easy Tips appeared first on Camille Styles.

From the low-carb era to the carnivore phenomenon, nutrition trends are plentiful. Scroll social media and it’s an endless stream of advice. But if there’s one thing these trends reveal, it’s our collective obsession with quick, transformative fixes. Society loves a shortcut to better health—we want immediate results. However, as a Nutrition Consultant, I can attest that true well-being isn’t built on temporary fads. Nor is it found in the latest craze. It’s in the non-sexy basics we’ve known all along. With that in mind, we’re diving into outdated nutrition trends, why they don’t serve us anymore, and how to embrace a long-term health strategy.

Featured image from our interview with Sanne Vloet by Michelle Nash.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

From Restriction to Nourishment

As our understanding of nutrition expands, so does our knowledge of what truly benefits our well-being. We’re no longer bound by snack packs with rigid calorie limits or fearful of nourishing foods (i.e. eggs!). Today, there’s a growing emphasis on fueling our bodies for stable energy, balanced hormones, and overall health. It’s a refreshing shift—one that encourages nourishment over restriction.

Getting Back to the Basics

In a world overflowing with new diets, it’s easy to get caught up in extremes. But true, lasting health isn’t about jumping from one trend to the next. It’s about the fundamentals. They’re the true backbone of a balanced lifestyle. These time-tested pillars—whole foods, daily movement, and good sleep—offer something far more valuable than flashy promises. They help us build a solid foundation for our present and future selves. By embracing these essentials, we can leave behind the noise of fleeting fads.

1. The Low-Fat Era: Why Fat-Free Isn’t the Key to Health

Let’s start with the infamous low-fat craze. It swept through the 80s and 90s, luring consumers with the promise of easy weight loss. Marketers capitalized on our fear of fat, filling grocery shelves with processed, fat-free products (containing added sugars and artificial ingredients). But we now know this approach is deeply flawed. Healthy fats are essential for hormone production, brain function, and even heart health. By cutting them out, we overlooked critical nutrients that support everything from satiety to stable blood sugar.

Low-fat fad is out. Fortunately, the low-fat fad has been debunked, making way for healthy fats.

Healthy fats are in. Avocado, nuts, seeds, coconut, olive oil, fatty fish, etc. take their rightful place on our plates.

2. The War on Eggs: Unpacking the Truth About Cholesterol

For years, eggs were vilified for being high in cholesterol, leading many to avoid them for fear of harming their heart health. However, modern science has shown that dietary cholesterol has a minimal impact on blood cholesterol—for most people. Eggs are a powerhouse of nutrients, providing protein, vitamins, and minerals that support everything from fertility to brain health.

Vilifying eggs is out. This outdated nutrition trend has thankfully given way to the understanding that eggs can be part of a balanced, healthful diet.

Pastured-raised eggs are in. When possible, opt for pasture-raised eggs. You’ll get the most bang for your nutrition buck.

3. 90-Calorie Snack Packs: Why Real Food Always Wins

Remember those 90-calorie snack packs filled with processed cookies, chips, and other artificial treats? These low-calorie snacks were marketed as the perfect way to keep calories in check, but they were often packed with artificial ingredients. Not to mention, they were totally unsatisfying. Now, we recognize that quality matters more than quantity (particularly when it comes to protein bars!).

Ultra-processed snack packs are out. Gone are the days of relying on ultra-processed, low-calorie snack packs that left us craving more and often led to a mid-afternoon blood sugar crash.

Whole-food snacks are in. Whole-food snacks help us worry less about staying within a strict calorie range and more about choosing options that are truly filling and nourishing. Our favorites? An apple with almond butter, Greek yogurt with homemade granola, hummus with veggies, and cottage cheese on toast. These provide lasting energy, making this outdated nutrition trend a thing of the past.

4. The Juice Cleanse Craze: When Less Isn’t Always More

Juice cleanses gained massive popularity as a way to “reset” the body (i.e., quickly shed unwanted pounds). While juicing does provide vitamins, it lacks fiber and protein. And this leads to blood sugar spikes and crashes—increasing sugar cravings. Additionally, these cleanses tend to be extremely low in calories, which can actually slow down metabolism.

Juice cleanses are out. Sayonara, blood sugar-spiking juices. Whole fruits and veggies, enjoyed in their natural, fiber-rich form, support a more sustainable approach to health—no extreme calorie-cutting required. At the very least, swap your juice for a nutrient-dense smoothie.

Balanced meals are in. It’s no secret that whole, balanced meals are much better for long-term health and energy. Plus, your liver and kidneys are more than capable of detoxing your body without the need for extreme, nutrient-deprived cleanses.

5. The “Carbs Are the Enemy” Mentality: Carbs Are Not the Villain

Another outdated nutrition trend? The demonization of carbohydrates. While low-carb diets (like Atkins and keto) have remained popular, they often overlook the fact that carbs are fundamental for energy—especially for women. Cutting out complex carbs can lead to nutrient deficiencies and negatively impact mood, energy, menstrual cycles, and sleep.

Cutting carbs is out. Gone are the days of seeing carbs as the enemy. Cutting out carbs entirely often leads to low energy, cravings, and unsustainable eating patterns. What we’ve learned is that overly restrictive approaches tend to backfire, leaving us less satisfied and nutritionally deprived.

Choosing complex carbs is in. Today, we’re embracing complex carbs—like sweet potatoes, quinoa, and whole grains—as an essential part of a nourishing diet. Paired with protein and healthy fats, complex carbs are a powerful ally in our wellness journeys.

6. Artificial Sweeteners Everywhere: Why They’re Not the Healthier Option

In the quest to avoid sugar, many people turned to artificial sweeteners, believing they were a “healthier” choice. However, research now shows that artificial sweeteners can disrupt gut health, alter metabolism, and even increase cravings for sweet foods. Natural options—like raw honey and pure maple syrup—are now recognized as better choices. The shift away from this outdated nutrition trend has helped people reconnect with real, satisfying flavors.

Artificial sweeteners are out. Artificial sweeteners may have seemed like a smart swap for sugar, but they’ve proven to come with a slew of gut-related issues. As more people look to nourish their bodies, the focus has shifted away from overly processed sugar substitutes that often miss the mark on taste and health.

Blood sugar-friendly sugars are in. Options like raw honey, pure maple syrup, and even low-glycemic sweeteners (like monk fruit and stevia) provide a more wholesome way to enjoy sweetness while keeping blood sugar in check. This approach steers clear of the hidden health risks of artificial additives.

7. The Fear of Salt: A Balanced Approach to Sodium

For years, sodium was seen as public enemy number one, with low-sodium everything flooding the grocery store aisles. While excessive sodium can contribute to high blood pressure, salt is paramount for electrolyte balance, nerve function, and hydration. Nowadays, the focus is on choosing high-quality salt and avoiding overly processed foods, rather than obsessing over sodium content in whole foods.

Fearing sodium is out. For years, sodium was vilified, with a heavy emphasis on reducing it at all costs. This mindset led to the rise of low-sodium alternatives, often made with artificial ingredients or devoid of essential minerals.

Choosing quality salt is in. Instead of fearing sodium, the focus has shifted to choosing high-quality, mineral-rich salts like Himalayan pink salt or sea salt. These salts provide essential minerals and help maintain proper hydration, all while supporting your body’s natural functions (when consumed in moderation).

8. Weight Loss Teas and Detox Teas: A Trend That’s Gone Cold

Weight loss and detox teas claim to offer fast results for shedding pounds, but many of them contain laxatives/diuretics that could strain the digestive system. These teas are a prime example of outdated nutrition trends that promote rapid, unsustainable weight loss (sigh). Today, we understand that true health is about consistent, nourishing habits—not quick fixes.

Sipping detox teas is out. Weight loss and detox teas promise quick fixes, often with harmful ingredients that disrupt digestion and lead to unsustainable results.

Enjoying a tea ritual is in. Rather than seeking instant weight loss, focus on enjoying a mindful, soothing tea ritual that supports overall well-being. Choosing high-quality, herbal teas with beneficial properties—without the harsh side effects—is the new trend for long-term health.

9. No Eating After 7 PM: Why Timing Doesn’t Define Your Diet

The “no eating after 7 p.m.” rule gained popularity with the belief that late-night eating causes weight gain. However, research now shows that it’s more about what and how much you eat, rather than when you eat.

Not eating after 7 p.m. is out. First and foremost, your metabolism doesn’t “turn off” at night. While your body does naturally slow down in the evening, it doesn’t stop metabolizing food after a specific time. Eating later won’t inherently cause weight gain unless it leads to a calorie surplus. Additionally, late-night snacking—in and of itself—isn’t necessarily unhealthy. What you choose matters. Lastly, eating based on time (rather than hunger) can disrupt your body’s natural hunger and fullness cues.

Listening to your hunger cues is in. If you’re genuinely hungry later in the evening, a small, nutrient-dense snack may help stabilize blood sugar and support restful sleep!

10. Calorie Counting and Restrictive Dieting: Finding Freedom in Nourishment

The culture of calorie counting led many to focus more on numbers rather than actual nourishment. This approach often led to feelings of guilt, restriction, and eventually—burnout. Now, we prioritize listening to our bodies and recognizing that health isn’t defined by strict numbers. This shift away from calorie obsession has empowered many of us to focus on how foods make us feel, rather than their calorie count alone.

Calorie obsession is out. While some tracking can be helpful, obsession with “points” or “macros” made eating stressful for many and didn’t foster a healthy relationship with food.

Eating with intention is in. Instead of fixating on calorie counts, the focus has shifted to eating with mindfulness and purpose. This approach encourages us to listen to our bodies, appreciate the flavors of our food, and understand how different meals make us feel. By prioritizing nourishment over numbers, we embrace a more fulfilling way to enjoy food.

Empowering Your Body With Real, Whole Foods

These outdated nutrition trends may have once defined wellness culture. But as science evolves, so does our approach to food and health. By leaving behind restrictive, fear-driven trends, we can finally embrace a more nourishing and balanced way of eating. With whole foods, healthy fats, and an empowering mindset, we can fuel our bodies for energy, confidence, and strength—not deprivation. Here’s to celebrating a more informed, holistic, and personal approach to nutrition.

The post 10 Diet Trends That Are Doing More Harm Than Good, According to a Nutritionist appeared first on Camille Styles.

Meditation. Mindfulness. Movement. Meet the alliterative trifecta of stress-reducing practices. It’s no secret that these ubiquitous solutions to stress are widely written about and adopted. After all, they’re known to increase stress resilience and improve our ability to cope with triggers. But as we know, what we eat can also have the power to transform how we feel. Truly, it’s no secret that nutritious meals can boost our mood. And when it comes to the best stress-relieving foods, delicious, supportive ingredients are the key to feeling our best.

I’m wary of sweeping generalizations, but it’s safe to say that we’re likely all pretty familiar with the concept of stress. It can be assumed that we’ve likely all experienced it, too. Reports of a national mental health crisis are on the rise—and they have been for years. A March 2022 ValuePenguin survey found that 84% of Americans feel stressed at least once per week (an increase from 78% reported in March 2021). In other words: not good.

The Expert on Stress-Relieving Foods

The good news though, is that we can intentionally design our meals, snacks, drinks, and occasional indulgences to combat the creeping stress. When it comes to stress-relieving foods, the usual suspects prevail. Fruits, nuts, and adaptogenic herbs reign supreme, but adding a few surprise superfoods to the mix (hint, hint: organ meats) will contribute to a happier, healthier outlook and life.

I’ve teased the takeaways long enough. Ahead Kim Rose, RDN, shares her expertise in the world of stress-relieving foods. Keep reading for her top seven foods to eat for stress, plus key insights into the role diet plays in improving mental and emotional wellness. Let’s dive in.

Kim Rose, RDN

Kim Rose, RDN, CDCES, CNSC is a registered dietitian nutritionist based in Florida. Her mission is to guide others to become more educated and aware of how to navigate personal health issues. Kim provides culturally inclusive nutrition counseling by addressing common and complex food and wellness topics that highlight the individual’s needs.

Foods to Avoid or Limit to Reduce Stress

Rose cites alcohol and “sugary, caffeine-laden beverages” like energy drinks as being two of the biggest stress-inducing culprits. “Energy drinks may give you an artificial boost,” notes the dietitian, “but they can leave you with undesirable mental health outcomes that inflict stress.” Of course, our social and even professional lives are often structured around going out for drinks, ordering wine with dinner, and enjoying the occasional nightcap. But according to Rose, adopting a sober-curious lifestyle can help keep stress levels stable. (Because, after all, a little *good* stress comes with its own health benefits.)

If you don’t want to cut out alcohol completely, Rose looks to the Centers for Disease Control and Prevention for an understanding of safe, recommended amounts of alcohol. Daily recommendations suggest no more than one serving of alcohol for women and no more than two servings for men, daily. “Alcohol may initially free your inhibitions and drown your stress, but it’s likely to leave you more stressed than you were before consumption,” she says. (See here for our favorite zero-ABV drinks that offer a tasty break from the booze.)

The Role Adaptogens Play in Stress-Relief

A buzzy word in wellness, adaptogens have been used in Chinese and Ayurvedic healing traditions for centuries to combat stress. “Think of adaptogenic plants as natural stress regulators,” says Rose. Her top two favorites? Holy basil and ashwagandha. “Holy basil,” she notes, “is one adaptogenic plant that provides a foundation of calm to help us unwind after a long day.”

Ashwagandha, however, is perhaps the adaptogen that garners the most interest and attention. Rose says its popularity can be attributed to its stress-relieving magic. “The roots and berries of the ashwagandha plant have been used in traditional medicine for various purposes to enable you to relax and sleep well for a nightly recharge.”

What to Keep in Mind When Shopping for Adaptogens

Unfortunately, as with any health trend, suspicious products often flood the market. To be sure you’re purchasing high-quality, supportive adaptogens, Rose says to look for vendors with a National Sanitation Foundation (NSF) certification. “NSF certification ensures that products, such as dietary supplements, have been tested for safety and that what’s listed on the label is what is in the product.”

For calmer days ahead, Rose emphasizes ensuring that you’re purchasing products with “clinically-effective levels of the adaptogen in question. This is another way to ensure that you get the benefit of that ingredient—in addition to clearing your use of it with your doctor, which is most important.”

7 Stress-Relieving Foods a Nutritionist Wants You to Try

Chamomile Tea

Already well-attuned to sipping chamomile tea as a before-bed beverage? Not only are you helping your sleepy self snooze away, but you’re proactively decreasing stress levels, too. Rose recommends brewing a cup at night to wind down or any time you’re craving something soothing throughout the day. Functional nightcaps for the win.

Recipe: Chamomile and Jasmine Herbal Ice Cubes

Poultry

It’s no wonder turkey lulls us to sleep in the middle of our Thanksgiving meal, and according to Rose, it’s all thanks to tryptophan. “Tryptophan is an essential amino acid that our bodies can’t make; consequently, we must get it from the foods we eat.” She adds that tryptophan is the sole precursor to serotonin. Sound familiar? Yep—serotonin’s the feel-good, burnout-beating hormone known to reduce depression and regulate anxiety.

Recipe: Whole Roasted Chicken

Avocado

Our forever-favorite fruit (a berry, if we’re getting specific) knows no bounds. Lauded equally for being full of skin-supporting biotin as they are for being delicious on a slice of toasted sourdough, avocados are also rich in magnesium. “Magnesium is important for stress management and guarding the body against susceptibility to stress,” adds Rose.

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

Cashews

If they aren’t already your go-to snack, it’s time to stock up. “Cashew nuts are the way to go when looking for a tryptophan-rich food that can help you avoid burnout,” suggests Rose. If you don’t consume or crave poultry, cashews are a great plant-based option—and they make this cozy soup delectably creamy.

Recipe: Big Green Immunity-Boosting Vegetable Soup

Organ Meats

Now here’s the wild card. Rose advises adding liver, gizzards, and kidneys to your cart during your next trip to the store. “Vitamin B-2, also known as riboflavin, is found in organ meats,” she says. “Riboflavin helps to convert carbohydrates into energy that the body can use. It may also help you overcome the physical aspects of burnout.” Those benefits are enough to make anyone a believer. And if you’re still wary, trust that the taste is surprisingly, incredibly palatable. Some may say delicious.

Recipe: Chicken Liver Paté from Wholesome Yum

Dark Chocolate

Chocolate lovers, unite! This tried-and-true, health-promoting staple is a favorite among the wellness-obsessed—and for good reason. “One, among several benefits,” notes Rose, “is that dark chocolate can be a great mood booster, combatting the overwhelming feelings of burnout.” Another reason to always say yes to a midday or after-dinner treat. These truffles pair the superfood with avocado to double down on the calm-inducing effects.

Recipe: Dark Chocolate Avocado Truffles from Eating Bird Food

Adaptogen-Fueled Beverages

If you’re new to the (wide) world of adaptogens, one of the easiest ways to reap the stress-busting benefits is to incorporate them into your drinks. This creamy and comforting hot cocoa incorporates a mix of adaptogens and is perfect for sipping after your nighttime meal.

Recipe: Adaptogenic Hot Chocolate

The post If You’re Feeling Stressed, a Nutritionist Says to Try Eating These 7 Foods appeared first on Camille Styles.

If summer is the season of endless entertainment, fall is its soothing antidote. With the school year underway, autumn is an invitation to take a deep exhale—and tap the breaks. It’s a beautiful opportunity to settle into a new rhythm and restore balance. Where to begin? With our hormones. By embracing simple, foundational habits and a nourishing diet, we can thrive all season long. As the temps drop, it’s time to prioritize fall foods for hormone balance. Let’s harness the power of seasonal ingredients to warm from the inside out.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

A Season of Re-Centering

Feeling a tug toward a more structured routine? You’re not alone. The cooler weather and shorter days invite us to focus inward, establishing stability and reflection. Fall—in all its glory—naturally encourages a shift toward consistency. It’s a season that aligns perfectly with re-centering and setting intentions. If your wellness goals include hormone balance, you’re in the right place.

Why Fall is the Perfect Time to Focus on Hormone Health

Summer to fall brings a slew of changes (think daylight, temps, and activity levels). Inevitably, these seasonal shifts impact our hormones. And this affects everything from our sleep patterns to our cravings. But this instinctive shift is deeply rooted in our humanity. Our ancestors relied on seasonal changes to guide their dietary choices. It’s the perfect window to focus on foods that support hormone health—i.e., grounding, warming meals.

Do hormones change in the fall?

Yes! The change in seasons marks a shift in our internal cycles—including our hormones. The segue from summer’s longer, warmer days to fall’s shorter, chillier ones impacts our circadian rhythms. And by proxy, our mood, energy levels, metabolism, and sleep habits. Fortunately, prioritizing nourishing foods can make all the difference during this seasonal transition.

Nutrients That Matter for Hormone Balance

When it comes to maintaining hormonal balance, vitamin A, magnesium, and fiber reign supreme. These are essential components for hormone production and regulation.

Vitamin A and Progesterone

Vitamin A helps produce progesterone—a hormone that balances estrogen. Fall foods rich in beta-carotene, like sweet potatoes and squash, contribute to progesterone production.

Fiber and Estrogen Metabolism

High-fiber foods are powerhouse ingredients for supporting hormonal balance (and for that matter, digestion). Fiber is also necessary for estrogen metabolism. Ingredients like apples and Brussels sprouts do the trick, helping eliminate excess estrogen from the body.

Magnesium and Stress Reduction

Along with fiber, most of us are deficient in magnesium (a mineral required for hundreds of biochemical reactions). Dark leafy greens and nuts are rich in magnesium, helping lower cortisol levels and encouraging relaxation.

The Role of Omega-3s in Hormonal Regulation

Additionally, fall is a wonderful opportunity to hone in on omega-3 fatty acids! Walnuts, flaxseeds, and fatty fish (mackerel, salmon, etc.) fit the bill. These play a crucial role in reducing inflammation, maintaining hormonal balance, and supporting overall reproductive health.

• Menstrual health: Thanks to their anti-inflammatory properties, omega-3 fatty acids minimize painful cramps. This fall, incorporate walnuts and flaxseeds. They help lower the production of prostaglandins (hormone-like substances that cause uterine contractions and discomfort).
• Hormonal regulation: Omega-3s are also essential for proper hormonal regulation. These fatty acids support progesterone production, keeping PMS and hormonal acne at bay.
• Uterus health: Beyond their role in reducing menstrual discomfort, omega-3s encourage uterus health. And a well-nourished uterus is less likely to develop conditions such as endometriosis or fibroids.

Top Fall Foods to Support Hormone Balance

Add these to your grocery list, stat! This season’s bounty includes a range of nutrient-dense (and super delicious) options. By incorporating these fall foods into your diet, you can align your nutrition with your body’s natural rhythms—and make the most of this transformative time of year.

Pumpkin and squash: More than just decorative gourds, pumpkin and squash are rich in beta-carotene. They’re imperative for producing progesterone and supporting fertility.

Apples: Quintessential fall, apples promote blood sugar balance. Stable blood sugar levels are crucial for maintaining balanced hormones—particularly insulin and cortisol. Enjoy apples as a snack, in salads, or baked into warming desserts to reap their benefits.

Sweet potatoes: Sweet potatoes are a fantastic vitamin A source, vital for thyroid health. The thyroid gland plays a major role in regulating hormones, particularly those involved in metabolism and energy levels.

Brussels sprouts and cruciferous veggies: Brussels sprouts—along with broccoli and cauliflower—are excellent for hormone balance. These veggies contain compounds that aid liver detox. This helps metabolize and eliminate excess estrogen.

Pomegranates: These jewel-toned fruits are delicious and rich in phytoestrogens (naturally balancing estrogen levels). We love them on yogurt bowls and salads!

Walnuts: Of all nuts, walnuts take the cake for brain health and hormone production. These nuts also help reduce stress hormones, promoting a sense of calm and balance. Add walnuts to your oatmeal or toss them into trail mix.

5 Delicious Fall Recipes to Balance Your Hormones

With those ingredients in mind, add these wholesome recipes to your fall meal repertoire.

1. Zuppa Toscana

A little lighter than the original—but every bit as delish—this zuppa toscana is packed with hormone-balancing ingredients, like potatoes, cauliflower, and kale. Meal prep a batch of this soup and keep it in the freezer for a fuss-free weeknight dinner.

2. Butternut Squash Pasta

This creamy vegan butternut squash pasta might be our favorite healthy comfort food this fall and winter. Prepare yourself for major deliciousness ahead!

3. Apple Walnut Salad

This apple walnut salad is just what autumn ordered. It’s layered with fresh apple slices, tangy dried cranberries, toasted walnuts, and creamy goat cheese. Best of all, this recipe couldn’t be simpler! It’s perfect for fall gatherings or a make-ahead, hormone-friendly lunch.

4. Pumpkin Snack Cake

Satisfy your sweet tooth and give your hormones extra love with a slice of this (insanely delicious) fall dessert. This pumpkin snack cake is reminiscent of your go-to coffee cake. Trust us: you’ll want to make this ASAP.

5. Sheet Pan Harvest Hash

This sheet pan harvest hash—with sausage and sweet potatoes!—is a simple and healthy dinner. It’s also paleo, Whole30, and gluten-free.

For Happy Hormones, Start Embracing Fall Foods

Fall offers a bounty of nutrient-dense foods—perfect for supporting hormone balance. From squash and sweet potatoes to pears and walnuts, the season’s harvest provides the backbone to keep your hormones in check. As we transition into the cooler months, cozy up with pumpkin soup or an autumnal salad. Your taste buds (and hormones) will give ample thanks.

The post Fuel Your Feminine Power: A Nutritionist Names the Best Fall Foods for Hormone Health appeared first on Camille Styles.

We’ve all been there: in a moment of stress or overwhelm, we instinctively raid the pantry. A bag of something sweet or salty lures us in, and suddenly we’re mindlessly scarfing down crumbs. What’s left behind? Lingering cravings and a pool of guilt. If you know, you know: emotional eating is a band-aid solution to deeper imbalances. But what if the key to managing these cravings lies not in willpower but in how your body’s chemistry works? Specifically, how amino acids help regulate mood and manage emotional cravings. Yes, these tiny molecules could be your secret weapon against stress eating. Let’s dig in.

Featured image from our interview with Shanika Hillocks.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Is your body craving more than just food?

Stress eating is a super common habit. Instead of fueling from a place of true hunger, we impulsively grab sugary, processed foods to ease stress or frustration. Candy, chips, and pastries take center stage. This is because they trigger a temporary dopamine rush, the brain’s “feel-good” chemical. But this short-lived boost leads to a vicious cycle of more cravings, energy crashes, and heightened stress levels. In all reality, your body might be craving more than just food—it might be asking for balanced amino acid levels.

The Building Blocks of Protein

Before diving deeper, what are amino acids? Imagine amino acids as the building blocks of your body’s proteins—much like bricks in a wall. These must-have molecules play a crucial role in nearly every function within your body. There are three main types:

• Essential amino acids. These are crucial because your body can’t produce them on its own. You must get them from your diet. Think of them as VIPs that your body relies on to function properly.
• Non-essential amino acids. While not essential to get from your diet, they still perform vital roles. Your body can produce these on its own.
• Conditionally essential amino acids. Normally non-essential, these become crucial under certain conditions (like stress or illness) making them a temporary necessity.

Why You Need Amino Acids

You need amino acids to feel your best—both physically and mentally. They produce neurotransmitters that regulate mood/cravings, support muscle recovery, and enhance immune function.

1. Encourage Muscle Growth and Repair

If you’re aiming for muscle growth or workout recovery, don’t skip on amino acids. They’re pivotal in muscle protein synthesis, which means they help repair and build muscle tissue. Whether you’re hitting the gym or recovering from a taxing day, amino acids help your body rebuild its strength.

2. Boost Energy Levels

Feeling sluggish? Amino acids might be the boost you need. They play a significant role in energy production, helping convert nutrients into usable energy. Amino acids—like glutamine—can enhance endurance and stamina. Depending on the intensity of your exercise routine, they can be a valuable addition.

3. Enhance Mood and Mental Clarity

Mood swings and brain fog are no fun. Fortunately, amino acids like tryptophan and tyrosine can directly impact your mental clarity. By helping to regulate serotonin and dopamine levels, these amino acids promote a more balanced and focused mental state!

4. Support Immune System Function

For your immune system to function optimally, it needs amino acids. Arginine and glutamine, specifically, are particularly noted for their immune-boosting properties.

Amino Acids: The Unsung Heroes of Mood Regulation

To reiterate, amino acids play a key role in how our brains and bodies handle stress. Certain amino acids directly impact neurotransmitters—the chemical messengers that regulate mood, appetite, and even emotional responses! Two of the most important players when it comes to managing stress and cravings? Tryptophan and tyrosine.

Tryptophan: The Mood-Boosting Amino Acid

Tryptophan is a precursor to serotonin, the neurotransmitter often called the “happiness hormone.” When you’re feeling stressed or anxious, serotonin levels plummet. This explains why you might reach for carb-heavy, sugary foods that trigger serotonin production. But here’s the catch: those quick fixes provide a spike in serotonin—followed by a crash. Tryptophan helps regulate a more consistent flow of serotonin, helping to stabilize your mood and prevent those emotional eating binges.

Foods high in tryptophan:

• Turkey and chicken
• Eggs
• Cheese
• Nuts and seeds (like pumpkin seeds and walnuts)
• Tofu and soy products
• Salmon

By including tryptophan-rich foods in your diet, you can support steady serotonin production, helping to keep stress—and stress eating—at bay!

Tyrosine: The Focus and Motivation Booster

While tryptophan helps you feel calm and content, tyrosine takes on a different role. It’s a precursor to dopamine, the neurotransmitter responsible for motivation, focus, and pleasure. When you’re stressed, your body burns through tyrosine quickly, depleting dopamine levels. This triggers a state of burnout, fatigue, and—you guessed it—cravings for quick, sugary fixes.

Foods high in tyrosine:

• Chicken and turkey
• Dairy products (i.e., cheese, yogurt, cottage cheese)
• Avocados
• Bananas
• Almonds and peanuts
• Beans and lentils

By replenishing tyrosine through your diet, you can sustain healthy dopamine levels. And this improves your mood, energy levels, and ability to manage cravings (without needing to rely on junk food for a temporary boost!).

Signs of Healthy Amino Acid Levels

To know if you have healthy amino acid levels, pay attention to how you feel—physically and mentally. If you experience consistent energy, good mood stability, and clear thinking, your amino acids are likely balanced! On the other hand, if you often feel fatigued, moody, or have trouble concentrating, it could be a sign that your amino acid levels are off. You can also look at your diet. Eating a variety of protein sources ensures you’re getting enough amino acids.

If you’re concerned, consider talking to a healthcare professional who can run tests or suggest dietary adjustments to support your amino acid intake.

Is an amino acid deficiency the hidden cause of your cravings?

If you find yourself constantly craving sugar or ultra-processed foods, it could be a sign that your body is low on essential amino acids. When your brain lacks key amino acids (i.e., tryptophan or tyrosine) it can’t properly regulate serotonin and dopamine. This imbalance leaves you vulnerable to emotional eating—particularly for foods that offer quick hits of these chemicals. Hello, sweets or chips. Over time, insufficient amino acid intake can lead to:

• Increased cravings for sugary or carb-rich foods
• Difficulty regulating stress and anxiety
• Feelings of low motivation or focus
• Mood swings or irritability

How to Balance Stress and Cravings With Amino Acids

Luckily, restoring balance isn’t rocket science. By incorporating more amino-acid-rich foods into your daily diet, you can help your brain and body manage stress more effectively—without relying on junk food to do the heavy lifting.

1. Prioritize Protein in Every Meal

Since amino acids come from protein, make sure you’re getting enough quality protein sources in your diet. Aim for at least 20-30 grams of protein per meal to keep your amino acid levels steady. This will help reduce the likelihood of experiencing intense cravings throughout the day.

2. Include Tryptophan and Tyrosine-Rich Foods

Focus on incorporating foods rich in tryptophan and tyrosine to directly support mood and focus.

• Start your day with scrambled eggs topped with feta and avocado toast or a Greek yogurt parfait topped with grain-free granola and sliced banana.
• Snack on string cheese and pistachios.
• For lunch, have a bowl of coconut curry red lentil soup (add rotisserie chicken for protein!).
• When your afternoon sweet craving strikes, try one of these high-protein snacks.
• For dinner, enjoy this hot honey salmon bowl or tempeh spring rolls.

3. Be Mindful of Your Carbs, but Don’t Eliminate Them

While protein is essential, don’t shy away from complex carbs. We love sweet potatoes, quinoa, and steel-cut oats. They deliver slow-release energy that fuels your brain optimally—while preventing the blood sugar spikes and crashes caused by ultra-processed foods.

4. When Necessary, Supplement

If you’re struggling to get enough amino acids from food alone, consider an amino acid supplement. BCAA (branched-chain amino acids) or EAA (essential amino acids) supplements can help fill in any gaps and support your body in managing stress more effectively.

Harness the Power of Amino Acids

Stress eating is a vicious cycle—we know this all too well. Fortunately, recognizing the role of amino acids can help you reclaim your power. By nourishing your body with foods rich in tryptophan and tyrosine, you’ll help regulate your mood, reduce stress-induced cravings, and break the cycle of emotional eating. The next time stress has you reaching for a sugary snack, think about what your body really needs—a walk, a meditation session, or a boost in amino acids.

Disclaimer: If you find yourself struggling with emotional eating, consider seeking professional help. Consulting a healthcare provider, therapist, or Registered Dietitian can provide you with personalized strategies and support tailored to your needs. Remember, you don’t have to navigate this journey alone. Seeking assistance is a positive step toward better emotional and physical well-being.

The post Is This the Secret to Beating Stress Eating? A Nutritionist Says Yes appeared first on Camille Styles.