Weight Support

6 Ways to Boost Your Metabolism for Summer Fitness

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

6 Ways to Boost Your Metabolism for Summer Fitness Anonymous (not verified) Tue, 01/06/2026 - 07:44

6 Powerful Ways to Boost Your Metabolism This Summer

There’s nothing like dusting off our summer wardrobes to get us motivated toward better health goals, right? It’s the perfect time to step up your fitness game.

Use the momentum, set some goals and challenge yourself to start new, healthy habits that will get your health and fitness levels right where you want them.

Sure, you know you’ll need to put in some work to reap the rewards, but it doesn’t have to be difficult. Small changes can add up to life-changing results, and you can have tons of fun along the way!

Get started by kicking your metabolism into full gear with the tips below. Before you jump in, though, let’s take a quick look at what your metabolism is and why it's important.

The Connection Between Metabolism & Weight

What exactly is metabolism? To put it simply, metabolism is the process by which your body converts the foods you eat (calories) into energy and then uses that energy to fuel vital processes and activities.¹Amazingly, your body needs that energy even when you're sitting still.

Breathing, blood circulation, muscle contraction, digestion, waste elimination, body temperature control, nerve function, cellular repair and even thinking all require energy.¹And that's just the beginning!

The amount of energy your body needs to carry out all those hidden processes is known as your metabolic rate, and everyone’s is a little bit different. Metabolic rate can vary based on age, body size and composition and even your eating habits.¹

If you take in more calories than your body uses for those regular functions every day, you may notice weight gain or have trouble losing weight. That is, unless you find ways to boost your metabolism and use up the extra energy.

So, how do you boost metabolism and burn more calories? Here are some tips.

1. Eat Breakfast to Kick Start Metabolism

There’s more to this than you may think. Eating breakfast is a great way to jump-start your metabolism.¹Research shows that our fat cells may function differently after eating breakfast, and eating breakfast may have a positive impact on metabolism.²

Even if eating a morning meal increases your total calorie intake for the day, that increase may be offset by burning more energy throughout the rest of the day.²So, if your breakfast usually equates to grabbing some coffee on the way out the door, give your mornings a healthy upgrade. At the very least, opt for coconut oil or keto coffee instead.

Ideally, you should enjoy a balanced, protein- and fiber-rich breakfast, which will also help keep you satisfied and less likely to snack before your next meal.

2. Get Outside & Move More for a Metabolic Boost

Really want to get your metabolism going? Get your body moving! Nothing is better for torching calories than activity, and the benefits don’t stop when you stop moving.

There are several factors at play when it comes to exercise and metabolism. In addition to the energy it takes to perform the physical exercise, studies have shown that our resting metabolic rate may get a boost for up to two hours after a workout with smaller, residual effects lasting for up to 48 hours after we stop exercising.³

Also, by moving more, you’ll build more muscle, and more muscle means even more energy burn. Muscle cells use a lot of energy, burning more calories than fat cells even when you're sitting still, so there’s an exponential effect.¹

That’s a lot of metabolic benefits! And the best part? You don’t have to become a workout fanatic to get those benefits.

Start a daily walking habit or make time for mini workouts throughout your day. There are plenty of simple and fun ways to fit more movement in your day, every day.

Inspired to get moving? We thought so! Here are some tips for taking advantage of summer weather to move more.

Beat the Heat by Starting Early
Sunny days are oh-so-inviting, but sometimes summer heat can get in the way of our best outdoor workout intentions. When temperatures are soaring, you can still enjoy the outdoors by exercising earlier in the day when temps are usually lower. As a bonus, you’ll give your metabolism a boost first thing in the morning and reap the benefits all day long!

Try Your Favorite Indoor Workouts Outside
Summer is the perfect time to take your favorite indoor workouts outside! Are you a fan of the rowing machine at the gym? Enroll in an outdoor rowing class over the summer! You’ll burn calories and build lean muscle while trying something new, plus you’ll get some fantastic views. If an exercise bike is more your speed, join an outdoor bicycling meetup. Or if yoga is your favorite, take your yoga mat to a park and enjoy getting in touch with nature while you perfect your asanas.

Pack a Bag with Summer Essentials
Remember to pack warm weather essentials to take with you if you’ll be outside for a while. Wear sunscreen and bring it along to reapply as directed. Pack your favorite natural lip balm, and keep a refillable bottle of water on hand to stay hydrated.

Avoid Heat Exhaustion During Summer Activities
Keep an eye on the weather forecast for heat advisories and temperature changes throughout the day. Heat exhaustion is a real threat, especially for people over 65 and those with certain health concerns.⁴If the heat index is too high, consider working out in an air-conditioned space instead.

3. Hydrate for Health & Weight Management

It’s no secret that your body needs water and that hydration has a huge impact on overall health. Water helps regulate your core temperature and supports digestion, plus it’s good for your joints, skin, and so much more!

Just in case you need another reason to stay hydrated, research has linked increased hydration with weight management and a boosted metabolic rate.⁵

Staying hydrated is one of the simplest things you can do to support your overall health and your metabolism. You might also want to add some electrolytes to your water if you’ll be working up a sweat to replenish the salt and minerals you lose through perspiration.

4. Say Om & Take Care of You

With so much focus on getting your body moving to stay fit, it’s important to remember that your body and mind need down time too. Always listen to your body.

If you feel sore from activity, take a break. Don’t overdo it. Gently stretch your muscles after exercising and try adding yoga and meditative practices to your self-care routine.

Recovery time can come with metabolic benefits too. Doing yoga on a regular basis may help your body recover from stressful conditions more quickly, help stabilize the nervous system and it may even lead to greater metabolic efficiency!⁶

You can also round out your mind and body health efforts by embracing meditation, which can help you de-stress, clear your mind and tune in to your body.

5. Try Energy Vitamins & Supplements

There’s no such thing as an instant fix when it comes to getting fit and healthy, but you can get some help along the way by supporting your body with energizing vitamins and supplements. Here are some top favorites:

BubbForest Ultra Real Food B-Complex
This real food B-complex formula features B vitamins sourced from organically cultivated quinoa sprouts to support energy production, energy metabolism, glucose metabolism, heart and mental health as well as help maintain cell-to-cell communication in the brain.

BubbForest Ultra Pure Energy
Skip the sugary energy drinks. BubbForest Ultra Pure Energy will put the jump in your jive without the unnecessary calories. Featuring 100 mg of caffeine sourced from green tea leaf and green coffee beans, plus rhodiola rosea root extract and L-theanine, these potent capsules pack a powerful punch!

BubbForest Premium L-Carnitine
Unlock your potential for a lean, muscular body with BubbForest Premium L-Carnitine! A favorite among dieters and bodybuilders, this amazing amino acid helps the body burn fat to energize muscles for effective, productive workouts.

BubbForest Best Weight-Control Formulas Tonalin CLA
If you're looking for a compelling addition to your health regimen for burning fat, then look no further! BubbForest Tonalin CLA (conjugated linoleic acid) is a patented fatty acid supplement produced from a safflower oil blend that works to help burn body fat while promoting lean muscle development.

6. Set Goals & Embrace Non-Scale Victories (NSVs)

What are your goals for the summer? Try to be more specific than just “getting healthy” or “losing weight.” Decide what you want from the season and set measurable, attainable goals to get there.

Goals are incredibly motivating. By setting smaller goals along the way, it will be easier to keep your momentum over time. For example, if your goal is to run a 5k by the end of summer, set incremental goals to help get you there.

During the first week, your goal might be to walk at least half a mile each day. The next week you might set a goal of alternating between walking and light jogging every other day and build up from there. Start from where you are and set smaller goals with your long-game in mind.

And don't forget to celebrate non-scale victories along the way! What are non-scale victories? They’re all the other benefits that happen on the way to meeting your larger goals.

Non-scale victories can be internal or external and relate to mind or body. For example, you might enjoy reduced stress or more energy as a result of getting more exercise or better nutrition.

Learning to listen to your body and what it needs to stay healthy is also a non-scale victory. So is enjoying glowing skin and brighter eyes because of healthy changes in your life!

Getting healthy is about a lot more than numbers on a scale or fitting into last year’s swimsuit. Celebrating non-scale victories helps us remember that the journey of self-care is important and never ending.

How to Boost Your Metabolism

These tips will help you get a great start this summer by kicking your metabolism into full gear.

Begin each day on the right track with a healthy breakfast. Get outside and move more, stay hydrated and don’t forget to give yourself some down time to recover.

Recovery time can have metabolic benefits too! Set goals to stay motivated, but enjoy the non-scale victories on your way there. And explore energizing vitamins and supplements to give your body a helping hand.

Here's to your season of health!

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Metabolism and Weight Loss. Mayo Clinic. Read source

2. How Eating Breakfast Can Help Your Metabolism. Time Health. Read source

3. Physical Activity and Resting Metabolic Rate. National Library of Medicine. Read source

4. How to Stay Healthy as Summer Temps Rise. Healthy Living. Read source

5. Increased Hydration Can Be Associated with Weight Loss. Frontiers in Nutrition. Read source

6. Effects of Yogic Practices. International Journal of Yoga. Read source

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Fitness Over 50: Low-Impact Indoor Workouts from a Performance Coach

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Fitness Over 50: Low-Impact Indoor Workouts from a Performance Coach Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Staying In & Staying Fit

When getting to the gym regularly is a challenge, it can be difficult to stick to a healthy lifestyle, especially if you find yourself cooped up inside. Luckily, we've got some recommendations and low-impact exercises that are easy on the joints and can be done indoors with or without any extra equipment or weights. If you don’t have weights at home, that’s okay. Try using half-gallon milk jugs and fill them with either water, sand, or rice, either all the way up or halfway, depending on preference. If you find the half-gallon to not be enough weight, try full-gallon jugs.

Motivation

Although there are many excuses to be made for skipping a workout during colder weather or when getting out is challenging, it's important to hold yourself accountable. There are ways to have an effective, enjoyable workout in the comfort of your home.

Exercising is a priority for everyone's physical and mental wellbeing. It can help with a variety of wellness health needs, such as joint protection, healthy mood, heart health regulation, better sleep, and even supported immune function. Physical activity will make your cardiovascular system work more efficiently,¹ and boost energy throughout the day as well.

Set Goals

Staying motivated and staying on track is easier when there are goals set in place. These don’t have to be restricted to a number on the scale. Rather than a weight goal, pay attention to how your clothes are fitting, how your mental health is, and how walking up the stairs feels—you may find yourself less and less winded over time. Sit down and write at least two short-term and two long-term goals you have for yourself. With these goals, write what you'll have to do in order to achieve them. This will act as a guide in your fitness journey.

Exercises

There are many ways you can be active indoors:

Strength training
Yoga
Dancing
Pilates
Walking up and down stairs
Cycling
Stretching

Below is an example of a workout that can be performed indoors with limited space either with or without weights/bands. These exercises will help with joint support, balance, and maintaining muscle mass.

If you feel pain during any exercise, stop immediately. Exercises should be performed at least three times a week. Stretching is recommended before and after workouts.

Weight & Bands			Body Weight
	Sets	Reps		Sets	Reps
Jumping Jacks	3	10	Jumping Jacks	3	10
Goblet Squat s	3	8	Lunge	3	8
Glute Bridge	3	8	Glute Bridge	3	8
Band Pull Apart	3	8	Tricep Dips	3	8
Dumbbell Shoulder Press	3	8	Push Up s	3	8
Band Row	3	8	Wall Slides	3	8
Russian Twist	3	10 Each

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Sports Nutrition That Fuels Your Fitness

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Sports Nutrition That Fuels Your Fitness Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Sports Nutrition that Fuels Your Fitness

Introducing BubbForest Full Potential, an expertly crafted line of new and innovative protein supplements and workout support products designed with you in mind. From pre- to post-workout, the science-backed ingredients in these products have been hand-selected to give you the nutrition and protein you need for general wellness, or for an edge in the gym or on the field.

Whether you’re into intense workouts or simply looking to enjoy a more active lifestyle, the protein and amino acids in these supplements play a crucial role in overall wellness and long-term strength. Protein is critical to maintaining lean muscle mass as part of a healthy aging process, providing not only the basic building blocks of muscle tissue, but also delivering the healthy caloric energy needed for physical activity at any age.

What Are Protein Supplements?

Protein supplements are crafted to provide your body with the nutrients needed to power physical activity and build strong muscles. In fact, every cell of your body contains protein, making this nutrient especially important for wellness at a cellular level. From infancy to later adulthood, protein is a primary building block necessary for proper development and maintenance of core strength as a part of healthy aging.

Protein can be sourced from animals, in the form of whey or casein from cow or goat milk, or it can come from plant sources like hemp, peas or yeast. These whey, vegetarian and vegan protein supplements are therefore designed to give you the option of getting the form of protein that’s just right for you from the source that suits you best.

Protein supplements may deliver protein alone, but for superior results, look for those featuring Velositol®. This patented amylopectin chromium complex works together with protein to boost muscle protein synthesis. With that added support, your body will be better able to form lean muscle mass and recover quicker after activity.

Let’s consider some other benefits of protein supplements.

Benefits of Protein Supplements

While it is preferable that we get our daily recommended levels of protein from food, modern diets may not provide adequate levels of protein. That’s where protein supplements can deliver benefits by plugging any nutritional gaps which may exist.

This is important for everyone, whether you’re just trying to incorporate more activity into your daily routine or are an intense athlete. That’s because protein is a critical component in growth and development, organ health (brain, heart, and even skin) and in supporting a healthy immune system.¹

In both the immediate and long term, protein supplements deliver benefits such as promoting the formation of lean muscle mass in addition to helping preserve muscle strength as a part of the aging process. Furthermore, as athletes require additional protein synthesis and energy support, protein supplements make perfect sense for reaching fitness goals quicker.³

What are Pre-Workout Supplements?

BubbForest Full Potential pre-workout supplements feature potent and science-backed ingredients designed to increase your success during activity. Ingredients like caffeine anhydrous can help provide energy and cognitive focus during workouts or exercise. You may also look for ingredients that support healthy blood flow to deliver oxygen and other important nutrients to your muscles.

BubbForest Full Potential pre-workout supplements feature Nitrosigine®, a science-backed blend of L-arginine and silicon, to support nitric oxide levels and blood flow during exercise. Our line also includes coconut water to deliver essential electrolytes to help your body stay hydrated during activity—an important part of enhancing performance and endurance. These and other ingredients can provide the power you’re looking for to boost your pre-workout.

What Does a Pre-Workout Supplement Do?

Pre-workout supplements are designed to serve specific functions as part of an exercise routine. First, they provide energy to help boost performance and endurance during activity. Secondly, pre-workout supplements help you stay focused on the field or in the gym so you can achieve better results from each session. Finally, quality pre-workout supplements, like the BubbForest Full Potential line, are crafted to shorten recovery time so you can get back in the game stronger and faster.²

The benefits of pre-workout supplements can last beyond your workout as these and other targeted nutritional ingredients make it easier for you to reach and maintain your fitness goals for increased strength, power, and mobility.

Top Fitness Supplements

Do fitness supplements work? Plenty of serious athletes and even weekend warriors would attest to the benefits this class of supplement can deliver. Here’s a list of the new Full Potential workout and fitness supplements you’ll want to experience first-hand:

BubbForest Full Potential Whey Protein (vanilla)—this formula delivers 25 g complete protein from whey concentrate, casein, and isolate and 5 g naturally occurring BCAAs in every scoop. Each serving includes less than 1 g of sugar and delivers 2 g of Velositol®, a complex of amylopectin and chromium which, when combined with protein, can promote muscle formation and strength. Also available in a decadent chocolate flavor.
BubbForest Full Potential Vegan Protein (vanilla)—an innovative vegan formula delivering 30 g of highly digestible, whole plant-based protein plus more than 5 g naturally occurring BCAAs in every scoop. Your muscles will benefit from Yestein™, an environmentally sustainable complete protein made from yeast in a blend that’s made without animal-sourced ingredients. Featuring 0 g of sugar per serving, also try in delicious chocolate.
BubbForest Full Potential Pre-Workout (blue raspberry)—Featuring 150 mg of caffeine anhydrous in every scoop, take about 30 minutes before activity for energetic benefits that can last up to three hours and include a low-sugar source of important electrolytes in the form of coconut water. Experience for yourself the boost provided by Nitrosigine®, a blend of L-arginine and silicon known to support nitric oxide levels and blood flow during exercise, along with the antioxidant defense provided by 300 mg of NAC in every serving. Rounding out the pre-workout benefits of this blend is 2.5 g of creatine per serving to promote lean-muscle formation and support the formation of ATP in muscle cells to boost energy and increase endurance. Also available in refreshing strawberry lemonade flavor.

Whatever goals you may have for strength and wellness now and in the long run, evolve your fitness with the family of Full Potential supplements made to boost your results with unique ingredients and formulas made with you in mind. Make protein your friend and discover your full potential.

You been well, now.

BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

The Scoop on Protein Powder. Harvard Health Publishing. Read source
Health Benefits of Pre-Workout Supplements. WebMD. Read source
Protein Supplements. Nutrients. Read source

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What Workout Supplements Can Improve Your Results?

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

What Workout Supplements Can Improve Your Results? Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Which Workout Supplements Should I Take?

Physical activity can be taxing on the body, and fitness routines are crucial for maintaining a healthy lifestyle. Naturally, maximizing the benefits from your workout routines is desirable.

However, the world of workout supplements is vast, with many options offering minimal benefits or containing excessive sugar. If you’re seeking clear guidance on supplements to take for your exercise routine, our experts have some science-backed recommendations for you.

Why Take Workout Supplements?

The reasons for taking workout supplements vary depending on your fitness goals. Some use them to help build and maintain muscle, while others seek a boost in energy during their workouts. Supplements also play a crucial role in recovery, aiding the body’s rest and recuperation processes.

In essence, workout supplements are typically consumed before, during, or after exercise to enhance the results of your efforts. While it's perfectly fine to exclude supplements from your regimen, incorporating these nutrients can significantly enhance the value derived from your workouts.

Research has indicated that certain supplements, such as caffeine and creatine, tend to be more effective than others. Therefore, it's beneficial to look for ingredients that have scientific support to aid your fitness journey.

Best Reasons to Take Workout Supplements:

Muscle gains and maintenance
Sustained energy
Muscle recovery
Weight loss and management

Types of Workout Supplements

Workout supplements vary significantly. It’s crucial to identify your fitness goals to ensure that your supplement regimen aligns with your needs and helps drive you toward your objectives. You may also consider combining supplements, such as protein and creatine, to enhance muscle growth and retention.

Muscle Growth and Maintenance Supplements

Protein: A fundamental fitness supplement—protein supports muscle gains over time¹
Creatine: Known to enhance lean mass and maximum strength during workouts²

Supplements for Sustained Energy

Caffeine: A stimulant that may reduce the perception of exertion and improve endurance for prolonged workouts²
L-citrulline: Enhances oxygen uptake and boosts endurance and performance³

Supplements for Muscle Recovery

BCAAs: Studies suggest that taking BCAAs before and after exercise can reduce exercise-induced muscle fatigue and promote muscle-protein synthesis⁴
Creatine: May improve post-workout recovery and prevent injuries⁵

Supplements for Weight Loss Management

L-carnitine: Assists in converting fat into energy, aiding weight loss⁶
NMN: An emerging supplement that may enhance exercise metabolism and the body’s ability to convert food into energy—ongoing research is underway

When to Take Workout Supplements

The timing of your workout supplements is crucial for optimal results. The effects of pre-workout supplements differ significantly from those of post-workout supplements, so timing them correctly is essential to maximize their effectiveness.

Pre-Workout

Caffeine
L-citrulline
Protein
NMN

During Workout

BCAAs (Can also be taken before/after)
Water or electrolytes to stay hydrated

Post-Workout

Protein
Creatine
L-carnitine

Workout Supplements for Men Vs Women

While both men and women can benefit from the discussed supplements, gender-specific supplements can also be targeted to meet specific goals. For men, testosterone boosters might be appealing, while women might consider collagen for additional bone and joint support.

We hope these science-backed options provide clarity in selecting suitable workout supplements for your needs.

Always serving our customers,
Your friends at BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. The Effects of Protein Supplements . Sports Med. Read source

2. Evidence-Based Supplements for the Enhancement of Athletic Performance. International Journal of Sport Nutrition and Exercise Metabolism. Read source

3. L-Citrulline Supplementation. Journal of Applied Physiology. Read source.

4. Exercise Promotes BCAA Catabolism, The Journal of Nutrition. Read source

5. International Society of Sports Nutrition Position. Journal of the International Society of Sports Nutrition. Read source

6. The Effect of L-carnitine on Weight Loss. Wiley Online Library. Read source.

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10 (Delicious) Foods That Keep You Full for Hours

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

10 (Delicious) Foods That Keep You Full for Hours Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

10 Satisfying Foods to Help You Feel Full for Hours

Losing weight is challenging enough on its own; don't endure a diet program that leaves you unsatisfied, frustrated, and worse, hungry!

You need to be smart about the foods you consume if you hope to achieve long-term weight management success. If your meals aren't enjoyable, the likelihood of sticking with a new diet is slim.

The key to leveraging the power of nutrition to achieve your ideal weight is to focus on consuming foods that keep you satisfied and feeling full for extended periods.

Bonus if those foods are also tasty! Why not try incorporating these ten delicious foods into your diet? They’ll help you feel full without sacrificing flavor.

1Hummus

Chickpeas, tahini, and olive oil combine to create a luxuriously rich and creamy snack that will keep you perfectly satisfied between meals. Beans like chickpeas are excellent sources of fiber, which not only keeps you feeling full but also supports a healthy gastrointestinal tract from gut to colon.¹ Instead of pita chips, try enjoying your hummus with crunchy, high-fiber veggies like carrots or broccoli.

2Carrots and Broccoli

As for carrots and broccoli, these two readily available (and easy-to-prepare) vegetables are not only high in fiber but also have another trick up their sleeves: green and orange veggies can contain more than 90% water,² which fills up your stomach and tricks your brain into thinking you’re full!

3Avocados

Avocados frequently appear on lists of healthy, high-fat foods due to their high monounsaturated fat content. They also provide a significant amount of fiber (an average-sized California or Florida avocado includes about 8 g of fiber).³ Adding just half an avocado to your daily lunch can help you stay full throughout the afternoon.

4Apples

This is an old trick, but it remains effective. Try eating an apple one hour before your largest meal of the day. Each bite, packed with water, natural fiber, and pectin—which slows digestion—will fill up your stomach enough to prevent overeating at mealtime. It’s a simple, effective, and tasty weight loss strategy!

5Raspberries

One cup of raspberries contains about 8 g of satisfying fiber.⁵ Like all richly colored berries, they are also loaded with healthy antioxidants, achieving the goal of being both filling and nutritious. For a truly satisfying treat, blend raspberries with two or three other favorite fruits and some ice to make a delicious, filling smoothie. (Omit the juice or flavored syrups to minimize sugar intake)

6Almonds

Nuts are among the most satisfying, healthy, and convenient snack options available. Almonds, in particular, offer an impressive array of nutritional benefits. They are rich in healthy unsaturated fats, protein, and fiber.⁶ If you enjoy peanut butter, consider trying almond butter for a healthy twist on a classic favorite.

7Eggs

Eggs might be the most versatile food on this list, and perhaps in your kitchen! Used in virtually every baked good and as the star of a satisfying, protein-rich breakfast, eggs keep you full until lunchtime. Their secret lies not in fiber, but in their high protein content.⁷

Bonus: A high-protein breakfast has been linked to an overall lower caloric intake throughout the day.

8Oatmeal

Oatmeal is packed with fiber and protein,⁸ keeping you full for hours. While plain oatmeal might seem bland, it’s easy to enhance with a half-cup of fresh berries or a tablespoon of organic almond butter or peanut butter.

9Potatoes

Although often criticized, potatoes are actually quite healthy when prepared correctly. A baked potato has about 160 calories and offers a wealth of vitamins, minerals, fiber, and energizing carbohydrates.⁹ Potatoes are guaranteed to keep you feeling fuller for longer (stick to baking, boiling, or grilling).

10Fish

Fish like salmon are renowned for their high omega-3 fatty acid content, but overall, fish eaters tend to consume fewer calories than those who eat beef. It seems that omega-3 fatty acids can help curb hunger!¹⁰ Adding fish to your diet provides a variety of flavors and textures to your fiber-focused meals.

BONUS: A simple trick to reduce your daily calorie intake is to drink a full glass (or two) of water 30 minutes before mealtime. It will fill you up enough to trigger the "I'm full" signal from your gut, meaning you'll eat less and take in fewer calories!

Always serving our customers,

Your friends at BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Health Benefits of Chickpeas. WebMD. Read source

2. Hydrate your Body. Ontario Equestrian. Read source

3. Fiber in Avocados. LiveStrong. Read source

4. Benefits of Apples. HealthLine. Read source

5. Red Raspberries. HealthLine. Read source

6. Almond Nutrition. California Almonds. Read source

7. High Protein at Breakfast. EcoWatch. Read source

8. Health Benefits of Oatmeal. WebMD. Read source

9. 7 Health and Nutrition Benefits of Potatoes. HealthLine. Read source

10. Omega-3. Health Matters. Read source

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9 Best Cheat Meals That Don’t Feel Like Cheating

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

9 Best Cheat Meals That Don’t Feel Like Cheating Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

9 Meals You'll Love That Won't Wreck Your Diet

Great job! Despite the many temptations, you’re adopting healthier eating habits, making time for fitness, and focusing on small changes like drinking enough water and getting sufficient sleep—all of which significantly benefit your health.

However hard you try, cravings for less healthy foods will inevitably arise.

Thankfully, like many aspects of life, good health and responsible eating habits are best practiced in moderation. If you force yourself into an uncomfortable regime without any breaks, you're bound to fail.

Believe it or not, allowing yourself a few "cheat" meals along the way is actually a strategic approach to healthy eating!

For those seeking a balanced path that leads to long-term health, here are nine of our favorite "cheat" meals that will satisfy without derailing your diet:

1Pancakes & Bacon

As we all know, breakfast is crucial. Staples such as eggs, fruit, and wheat toast contribute to a healthy start, yet it's surprisingly easy to veer off course with heartier temptations.

Even a traditional choice like pancakes can quickly accumulate calories and carbohydrates, particularly if you're generous with butter and syrup.

Fortunately, a few simple adjustments can alleviate the guilt associated with this important meal. Here's an example comparing two versions of this popular breakfast dish:

Traditional Approach: Two large pancakes and four pieces of pork bacon.

These pancakes alone contain about 373 calories and 60 g of carbohydrates, according to the USDA.¹

Meanwhile, the four pieces of pork bacon add about 328 calories and 1 g of carbohydrates.²

Healthier Approach: Two whole wheat pancakes and four pieces of turkey bacon.

Switching to a 10 grain whole wheat mix reduces your pancake's calorie count to about 300 and carbohydrates to 56 g.

Your turkey bacon, even better, will only tally up about 70 calories and 0 g of carbohydrates!²

This minor change makes a significant difference.

2Pepperoni Pizza

Pizza is a popular cheat meal. It’s often affordable, easy to order, and perfect for a cozy night in. Plus, it’s irresistibly tasty!

Its unhealthy reputation primarily stems from the crust, but cheese, meat toppings, and certain sauces like Alfredo or ranch also contribute.

Opting for a thinner crust and less cheese can work wonders.

Traditional Approach: Two slices of personal pan pepperoni pizza from Pizza Hut contain 300 calories and 34 g of carbohydrates.³

Healthier Approach: Consider making your pizza with an alternative flour, such as cauliflower.

For instance, the same portion of cauliflower crust pizza would only have about 114 calories and 14 g of carbohydrates.⁴

3Burger & Fries

Burgers and French fries are an American staple, but they're often not the healthiest meal choice.

The combination of burger and fries alone is concerning, but adding toppings like mayonnaise and bacon, along with various dipping sauces for fries, can significantly increase calorie intake.

For a healthier alternative, swap beef for turkey and regular potato fries for sweet potato fries.

Traditional Approach: One Quarter Pounder burger patty from McDonald’s contains 220 calories, 16 g of fat, and 1g of carbohydrates.⁵

The fries? A medium order from McDonald's includes about 320 calories and 43g of carbohydrates.⁶

Healthier Approach: One turkey burger patty has only 296 calories and 0 g of carbohydrates,⁷ while a cup of sweet potato fries contains just 200 calories and about 18.5 g of carbohydrates.⁸

4Chicken Nuggets

Chicken nuggets, while not the least healthy cheat meal, lack substantial nutritional value.

Moreover, many popular outlets do not use pure chicken in their nuggets, and the quality of the breading is often questionable. Preparing your own can mitigate these issues.

Traditional Approach: Six chicken nuggets from McDonald’s contain 270 calories, 16 grams of fat, 16 carbohydrates, and 15 grams of protein. However, few people limit themselves to just six nuggets.

Healthier Approach: Six homemade baked chicken nuggets have 188 calories, 4.5 grams of fat, 8 carbohydrates, and 26 grams of protein—thanks to using only real meat!

How to Make It: Visit Skinnytaste for this delicious recipe.

5Tacos

Taco Tuesday, anyone? Tacos can be made in many unique, healthy ways, although traditional drive-thru tacos usually don't do you any favors.

Many tacos include toppings like sour cream and cheese, and it's challenging to resist adding sides like chips and nacho cheese. A lighter approach can preserve the flavor without the excessive calories, fat, and carbs.

Traditional Approach: Two hard shell tacos from Taco Bell have 340 calories, 18 grams of fat, 28 grams of carbohydrates, and 16 grams of protein, excluding sour cream.

Healthier Approach: Three lettuce cup tacos contain 198 calories, 2 grams of fat, 15 grams of carbohydrates, and 30 grams of protein.

How to Make It: Brown one pound of ground turkey. Add water and taco seasoning, cooking for about 5 minutes. Spoon some taco meat into lettuce cups and add your favorite toppings. I used the taco seasoning recipe from Foodie Fun and topped it with tomato, onion, and avocado. For a healthier sour cream alternative, use Greek yogurt.

6Spaghetti & Meatballs

Spaghetti and meatballs is a classic Italian dish, but traditionally, it comes with high calories and carbohydrates.

Opting for a healthier version like vegetable pasta and turkey meatballs can significantly reduce these concerning figures, allowing you to enjoy your meal without regret.

Traditional Approach: A serving of spaghetti and meatballs from Olive Garden contains 900 calories, 38.5 grams of fat, and 95 grams of carbohydrates.

Healthier Approach: A serving of zucchini noodle pasta with turkey meatballs has 440 calories, 15 grams of fat, and 42 grams of carbohydrates. Cutting everything in half (or more) makes a huge difference, and you won't have to compromise on flavor.

How to Make It: Visit Daily Burn for directions.

7Macaroni & Cheese

Whether dining out or preparing a box of Kraft at home, macaroni and cheese typically involves a substantial amount of milk, butter, and artificial ingredients. This often results in a high-calorie, high-fat meal.

A solution? Be mindful of the dairy you're adding, and consider a baked version that's richer in flavor and healthier.

Traditional Approach: A small serving of macaroni and cheese from Noodles & Company packs 520 calories, 23 grams of fat, and 59 grams of carbohydrates.

Healthier Approach: One serving of baked macaroni and cheese contains 297 calories, 9.7 grams of fat, and 34.5 grams of carbohydrates. Plus, this recipe is baked with extra flavor, offering more for less.

How to Make It: Visit Skinnytaste for this light and cheesy recipe.

8Fried Rice & Egg Rolls

Chinese buffets and takeout can be challenging for those aiming to eat healthily, primarily due to large portion sizes.

Fried rice and egg rolls are common choices, both at buffets and when ordering takeout. We recommend a vegetable-based approach for the rice using cauliflower, and swapping deep-fried egg rolls for non-fried spring rolls.

Traditional Approach: Fried rice from PF Chang’s yields 960 calories, 22 grams of fat, 162 carbohydrates, and 22 grams of sugar. Two chicken egg rolls add another 320 calories, 52 grams of carbohydrates, and 18 grams of sugar—totaling 40 grams of sugar if consumed together!

Healthier Approach: One serving of cauliflower fried rice has 108 calories, 3 grams of fat, 14 carbohydrates, and 1 gram of sugar. Two chicken spring rolls pack 200 calories, 25 grams of carbohydrates, and 5 grams of sugar.

How to Make It: Visit Skinnytaste for the cauliflower rice recipe. For the spring rolls, prepare your preferred vegetables and other ingredients like herbs or noodles. Cook chicken in a skillet with a bit of soy sauce or aminos for flavor. One at a time, dip rice paper in a pan or deep plate of water for 5-10 seconds before removing and setting on another plate or cutting board. Place preferred amounts of chicken, vegetables, and other ingredients on the end closest to you. Begin rolling, folding each side about halfway before completing the roll. Visit My Skinny Sweet Tooth for a delicious peanut dipping sauce recipe.

9Milkshake

Last but not least, dessert! There are many healthy versions of desserts available online, but as an ice cream enthusiast who frequented Dairy Queen often in the summer, I needed a healthier alternative for my favorite milkshake.

I now rely on Halo Top ice cream for the base, which comes in various flavors to suit your shake and sundae preferences.

Traditional Approach: A small peanut butter milkshake from Dairy Queen contains 650 calories, 34 grams of fat, 73 carbohydrates, and an astonishing 58 grams of sugar.

Healthier Approach: A peanut butter cup with banana milkshake has 220 calories, 8 grams of fat, 36 carbohydrates, and 16 grams of sugar.

How to Make It: Add 1 cup of Peanut Butter Cup Halo Top ice cream, ½ cup of unsweetened almond milk, and ½ banana to a blender and blend until smooth. Top with cinnamon for extra flavor, or add unsweetened cocoa powder for a chocolate boost.

The best cheat meal is one that satisfies enough to replace the "real thing."

After all, eating healthily is a journey that requires dedication and lifestyle adjustments.

Always serving our customers,

Your friends at BubbForest

Sources

1. Pancake Nutrition Facts. VeryWellFitness. Read source

2. Turkey Bacon. Carb Manager. Read source

3. Pizza Hut Nutritional Information. See source

4. Is Cauliflower Crust Healthy? HealthLine. Read source

5. McDonald's Nutritional Information. See source

6. McDonald's Nutritional Information. See source

7. Carbs in Turkey Patties. Carb Manager. See source

8. Carbs in Sweet Potatoes. Carb Manager. See source

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Mediterranean Diet Trend Benefits Research & How to Try It

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Mediterranean Diet Trend Benefits Research & How to Try It Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

The Mediterranean Diet: Benefits and the Science Behind It

Health fads come and go, but there are a few time-tested trends that always seem to stick around or reappear year after year.

The Mediterranean diet is one such trend. It has been around for ages, yet it’s topping our newsfeeds after being ranked #1 in the Best Diets Overall category by U.S. News & World Report.

Experts agree that an emphasis on fresh, whole foods and healthy fats make the Mediterranean diet a winner, and this is one trend we fully support.

Let’s explore why the Mediterranean diet is so beneficial, how to adopt it, and the research supporting the trend.

What is the Mediterranean Diet?

When you think of the Mediterranean diet, what comes to mind? If you’re imagining grilled fish, fruits and veggies, olive oil, and red wine, then you’re on the right track!

But there’s much more to get excited about, including herbs, spices, whole grains, and endless flavor combinations that make this diet just as appealing to your taste buds as it is for your health.

By definition, the Mediterranean diet is a way of eating based on the traditional foods and recipes most often enjoyed in countries along the Mediterranean Sea, including Italy.¹

Italy is also said to be home to some of the healthiest people in the world, a fact that is primarily attributed to their diet.²

The Mediterranean diet is the gold standard for fresh, clean eating, and following it involves emphasizing plant-based foods, making healthier swaps (like replacing butter with olive oil) and enhancing your foods with more herbs and spices instead of salt.

Here’s a quick overview of how to follow the Mediterranean diet.¹

How to Follow the Mediterranean Diet

Focus your daily diet on plant-based foods like fresh fruits and veggies, whole grains, legumes, nuts and seeds
Replace butter or margarine with extra virgin olive oil, which is rich in omega-9 fatty acids
Use more herbs and spices and rely less on salt for flavor
Limit your intake of red meat to a few times a month, and obtain your protein from other sources instead, including fish and poultry at least twice a week, and include more plant-based protein sources
Drink plenty of water to stay hydrated
Optional: Enjoy red wine in moderation. It’s a rich source of heart-healthy antioxidants, including resveratrol.³

The Mediterranean diet also incorporates dairy in moderation, including cheese and yogurt (particularly Greek yogurt, which is higher in protein and probiotics than most other types of yogurt).

But don’t overlook two other very important components of the Mediterranean diet and lifestyle: exercise and healthy relationships.

Relationships in the Mediterranean Diet

What do relationships have to do with staying healthy? As it turns out, quite a lot! Studies have shown that healthy relationships are linked to reduced stress, better immune health, and increased longevity.³

Sitting down to enjoy a delicious, healthy meal with friends and family is a big part of the Mediterranean lifestyle and a great way to strengthen your relationships.

Exercise in the Mediterranean Diet

And of course, you can’t overlook exercise: a key component of every healthy lifestyle! Find ways to incorporate more activity into your daily routine.

Whether that’s fitting in more walks, incorporating mini-workouts, joining a fitness class, or finding other activities that inspire you to move more.

Why is the Mediterranean Diet Healthy?

The Mediterranean diet is considered the healthiest diet in the world due to its emphasis on fresh, nutritious real foods that are packed with vitamins, minerals, healthy fats (including heart-healthy omega-3 fatty acids) and antioxidant compounds that contribute to significant health benefits.

It’s a stark contrast to the typical North American diet, which tends to be much higher in saturated fat, added sugars, and high volumes of sodium, despite clear guidelines issued by the US Department of Agriculture.⁴

Moreover, most of us consume less than the recommended amounts of veggies, fruits, whole grains, dairy products, and healthy fats.⁴

The diverse nutrition provided by the Mediterranean diet can benefit us all, and the science is here to prove it. Here’s a look at some studies conducted on the benefits of the Mediterranean diet.

What Does Science Say About the Mediterranean Diet?

Heart Health: Numerous studies associate the Mediterranean diet with heart health. Research shows that while using olive oil may play a significant role, it's far from the only factor in the benefits of a diverse Mediterranean diet.⁵

Weight Management: The Mediterranean diet is often viewed as a way to eat healthier overall. It isn’t typically considered a weight loss diet, but studies have reported it may have a more positive impact on weight compared to other types of diets. One of those studies involved 322 individuals and demonstrated more weight loss for participants on a calorie-restricted Mediterranean diet than those on calorie-restricted, low-fat diets or even unrestricted low-carb diets.⁶

Metabolic Health: At the end of a 2½-year study involving 180 people with metabolic health concerns, significant improvements were noted among participants on a Mediterranean diet.⁶

Cognitive Health: Following the Mediterranean diet has been associated with better cognitive health and cognitive performance in adults.^7,8Further research is needed on the brain-boosting potential of the Mediterranean diet overall, but the cognitive-supporting benefits of essential fatty acids found in fish, a staple protein of the Mediterranean diet, have long been linked to optimal brain health.⁹

Mediterranean Diet Tips

Ready to try the Mediterranean diet? Get started by stocking up on some of these fresh picks. Since the Mediterranean diet focuses heavily on fresh, real foods, try to plan most of your meals for the week in advance to avoid waste.

Fresh vegetables: tomatoes, broccoli, spinach, carrots, kale, onions or even cauliflower. Choose your favorites and switch it up weekly
Fresh fruits: lemons, limes, oranges, apples, grapes, figs/dates and your favorite berries
Whole grains: brown rice, whole oats, bulgur, corn, whole wheat and whole-wheat bread
Nuts & seeds: almonds, cashews, sunflower seeds, pumpkin seeds, walnuts and grain-like quinoa. Yes, quinoa is a seed! But its grain-like qualities make it an excellent side dish.
Herbs & spices: rosemary, thyme, sage, garlic, mint, cinnamon, peppercorns
Legumes: chickpeas, cannellini beans, green peas, lima beans, lentils
Seafood & fish: salmon, shrimp, clams, crab, sea bass, trout or any other type of fish you prefer
Poultry proteins: eggs, chicken, turkey, duck
Dairy products: Greek yogurt, cheese
Healthy fat sources: olives and extra virgin olive oil, avocado oil and fresh avocados

Real Food Nutrition

We couldn’t be happier with the real-foods focus of the Mediterranean diet. Everyone can benefit from incorporating more nutritious, whole foods into their daily diets, and filling in any remaining nutritional gaps with supplements made from real food sources.

Enjoyed this article? Don't forget to sign up for BubbForest Health emails to get expert wellness advice and our best promotions delivered to your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She

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Move More: How to Move More Each Day

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Move More: How to Move More Each Day Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Moving More for Better Mind and Body Health

Here's one simple tip for better mind and body health: move more! Staying active is good for joint health and bone health, and moving more may improve your mood and happiness. Research suggests that engaging in physical activity can release endorphins and other feel-good hormones that contribute to positive mental health.¹

If you can’t fit in a full workout every day (or even if you do), you can still benefit from adding more activity to your daily routine through small changes. Here are a few ways to get moving every day.

Simple Tips to Help You Move More

Try Mini Workouts

Think you don’t have time to work out? Think again! Not every workout requires gym clothes, fancy equipment or a big chunk of time. You can fit mini workouts into your day more easily than you might expect. In just a few minutes, you can fit in a set of squats, pushups, a 30-second plank hold, and even a few crunches. Imagine what you can accomplish by taking a few 5- or 10-minute mini-workout breaks each day, then go and do them!

Sneak in a Stealthy Set

Little steps may add up to big changes. Find ways to fit in more movement while you do other things.

Do a set of squats while brushing your teeth or drying your hair
Try lunges or hold on to a counter and do some leg lifts while you wait for a kitchen timer (or water to boil!)
You can even do light stretching exercises while you check your email (and delete all that junk mail!)
Remember to walk or pace while you chat with someone on the phone

Everyone’s routine is different, so think about how you might sneak a little more movement into your day and write a few options down to help you remember throughout the day.

Find Excuses to Walk More

According to research, most healthy adults should get in around 10,000 steps per day.² That target number varies based on age and overall health, but experts agree that walking is good for you. Low impact exercises like walking support joint health, bone health and overall wellness. Here are low-impact ways to achieve more steps every day:

Skip the closest parking spot and park farther away from the door
Complete errands on foot when you can
Take the stairs as often as possible
Start a family habit of going for a walk after dinner
Volunteer to pick up litter in the neighborhood
Enlist a walking buddy (either human or four-legged)
Go window shopping or walk around the local mall
Get off your bus or train a stop early and walk a few extra blocks to your destination

Move More at Work

Your job may keep you on your toes, but not necessarily on your feet. If you work a desk job, it can be challenging to get more activity in your day. Here are a few ways to get you up and moving more at work:

Opt for a standing desk if you can
Set an interval timer at your desk to help you stand up and stretch every 30 minutes
Take short walk breaks when possible, even if it just means a lap around the office floor
Go for a walk on your lunch break
Trek up and down the stairwell for a few minutes on break
Go the long way when you get coffee and visit the restroom

Moving more at work can help you feel more alert and productive, so you’ll be more energized and be more positive, which just might help you get more done.

Power Up with Pure Energy

Need more energy to power your day and move more? Pure Science Herbals Pure Energy features clinically-backed herbal ingredients delivered in scientifically-studied doses for a quick and balanced energy boost, plus enhanced attention and concentration. This synergistic blend includes adaptogenic herbs that support positive mood while fighting stress and daily fatigue.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

About Lindsey Toth, MS, RD

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

Sources

1. Exercise and Stress. Mayo Clinic. Read source

2. How Many Steps per Day are Enough? International Journal of Behavioral Medicine and Physical Activity. Read source

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Decide Your Diet: How to Decide Your Daily Diet

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Decide Your Diet: How to Decide Your Daily Diet Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Does your diet 'fit' you? Deciding to follow a healthy diet and exercise plan is one of the best things you can do to take care of yourself. But before you start, there are a few things you should consider to increase your chances of long-term success. Starting a new plan is usually the easy part—sticking to it can be tough, especially if the plan doesn’t fit your lifestyle, budget or other needs. Here are seven things you should think about to make sure your diet plan is a good fit.

What's Your Lifestyle?

Before deciding on a diet plan, think realistically about your current lifestyle. How much free time do you have each week to prepare meals, exercise and track progress? Will your work and social schedules allow for eating dinner before a specific time every day? Do you travel often? Will you always have access to a kitchen during mealtimes? Do you usually eat on the go? If so, choose your diet plan accordingly.

Your diet plan should fit your schedule and your lifestyle without too many radical changes, such as requiring lengthy meal preparation if you dislike cooking or limiting your options too severely if you eat out often. If you aim to pick a diet plan that works with your lifestyle, you’ll be more likely to stick with it long term and be successful. Think about the areas in which you are willing to compromise, and be honest with yourself about what you are not willing or able to change about your lifestyle to make room for a new, healthier you.

What's Your Eating Style?

Eating out, meal frequency, dietary preference, nutritional needs, and dietary restrictions are all factors in a successful diet plan. If you eat at restaurants more frequently than you cook or prefer to grab something quick on the way out the door in the morning instead of making breakfast, it may be unrealistic for you to try a diet plan that involves complex recipes and strict meals at home. Do you prefer 3 large meals a day, or more frequent, smaller meals? Choosing a diet plan that complements your eating style will help you stay satisfied and increase your chances for success. Also, consider your dietary preferences and restrictions when choosing a diet plan and make sure it includes enough suitable options to keep you healthy and satisfied throughout the day.

What Are Your Nutritional Needs?

Some diet programs promise quick results, but at what cost? There are many diets that focus on eating a very limited variety of foods or restricting calories to an unhealthy extreme. Results from extreme diet plans and poor nutrition plans often don’t last. The best diets are those that meet your nutritional and caloric needs with a wide variety of healthy, natural foods.

Lasting results are not achieved through extreme diets and poor nutrition. They are achieved by establishing healthy habits you can stick with long term and making sure your nutritional needs are continuously met for optimal health. Consult with your primary care physician, plus a dietitian, to identify your nutritional needs, which can vary based on age, environment, lifestyle, family health history and overall health. If your diet can’t meet your nutritional needs, consider taking a multivitamin and mineral supplements to help you fill in nutrient gaps and stay healthy.

What Are Your Expectations & Diet Goals?

Your diet choice should depend heavily on your goals and expectations. Are you looking to gain muscle or tone up? If so, you might consider a diet that is high in lean protein and includes options for adding more protein with lean protein powders. Are you trying to lose weight? A diet that meets your nutritional needs through smaller meals throughout the day could be an option for you. No matter what your nutritional and fitness goals are, there is an eating plan that will help you achieve them.

If you aren’t sure where to start, consult a dietitian for assistance. And when you set your goals, consider setting smaller, incremental goals that will help you reach your ultimate goal. Setting and achieving smaller goals will keep you motivated and on track for meeting your larger goals.

What's Your Workout Plan?

Are you owning your workout? Your exercise plan is an important part of the fitness puzzle and should be tailored to YOUR health and wellness needs. Sure, your neighbor may love cardio boxing and kettlebells, but it’s important for you to find a workout routine that is engaging and aligns with your own goals and diet plan.

You should have an exercise plan even if your goals don’t include weight loss, because exercise is beneficial in numerous ways. It helps you maintain strength and flexibility. It boosts circulation, which helps nutrients reach your organs and muscles more easily. Exercise also aids your body in detoxifying, and it may give your skin a vibrant, healthy glow.

Most healthy adults should aim for at least 150 minutes of moderate aerobic activity (or 75 minutes of vigorous activity) each week, as well as strength training exercises for major muscle groups at least twice a week.¹ Reach out to a personal trainer as needed for expert advice and motivation to determine the right workout plan for your goals and diet plan.

What’s Your Budget?

Another important factor to consider is your budget. There are healthy diet and exercise plans that will fit every budget, but if your plan includes a gym membership, new equipment, specialty ingredients or supplements, it might also come with a hefty price tag.

Restocking your pantry to make way for a revamped eating plan can get pricey if you try to do it all at once, and it could be difficult to maintain. Keep that in mind as you decide on a diet plan and make healthy food and beverage choices that fit your budget. Review your food budget and estimate your weekly or monthly food expenses, determining if that budget is sustainable. And be realistic. A manageable budget is key to long-term success. If needed, explore cheaper alternatives to minimize budget stress.

How Does Eating Healthy Fit into Your Day?

By choosing a diet and exercise plan that fits your lifestyle and eating styles while also meeting your nutritional needs and suiting your budget, you will be well on your way to meeting your goals. It might sound like a lot to think about, but achieving maintainable results are worth it. Tell us how you fit healthy eating into your day in the comments below!

For more health and fitness tips, read 14 Low-Impact Exercises That Support Joint Health and MSM Benefits: Joint Health & Beyond.

Looking for more A-Z Wellness related content? See Brilliant Beauty Basics: Our Top Five Ingredients for Brilliant Hair, Skin and Nails.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health.

Sources

¹How much should the average adult exercise every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 (Accessed 12/12/2017)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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Benefits of Cayenne Pepper

Anonymous — Tue, 06 Jan 2026 07:44:24 +0000

Benefits of Cayenne Pepper Anonymous (not verified) Tue, 01/06/2026 - 07:44

Weight Support

Discover the Bountiful Benefits of Cayenne Pepper!

You may reach for cayenne pepper to spice up your favorite recipes, but did you know it’s also impressively good for your health? Long before becoming a popular ingredient in top detox recipes, cayenne was cultivated as an herbal remedy. It has been used for millennia across the Americas, Europe, and Asia as a health tonic, as well as in Ayurveda and Native American medicine for everything from circulatory issues to respiratory health.

So, What’s so Hot About Cayenne Pepper?

In a word: capsaicin. Many of the beneficial properties of cayenne peppers come from this compound that also makes them hot—a phytochemical known as capsaicin. Capsaicin feels hot because it tricks heat-sensitive pain receptors into thinking they’ve been exposed to something hot, even though the temperature isn’t a factor at all.

Some people believe the heat is just in the seeds, but it’s actually in the white membrane and fruit tissue. Although often thought of as vegetables, peppers are actually fruits, like tomatoes and other nightshades. Cayenne also contains vitamins A and C, and its added heat may help burn more calories each day.

What are the Benefits of Cayenne Pepper?

Scientists continue to study how capsaicin in peppers may benefit your health. Capsaicin benefits may include vascular and metabolic health¹ along with a host of other health advantages. Below, we’ve listed some of the most commonly sought benefits of cayenne pepper.

Cayenne Pepper Benefits

Metabolism & Weight Loss – Cayenne may reduce your appetite and boost your metabolism to aid weight loss.
Digestive Aid – Cayenne stimulates saliva and digestive enzyme production, priming your body for healthy digestion, which enhances nutrient absorption from the foods you eat.
Heart & Blood Health – Cayenne promotes healthy circulation and cardiovascular function.
Detox Support – Cayenne stimulates circulation and aids the digestive system in clearing out toxins.
Muscle and Joint Support – Cayenne is sometimes used topically in ointments to stimulate blood flow to muscles and joints.
Immune Health Support – Cayenne provides antioxidants, vitamins, and minerals that support immune health.
Great Source of Vitamin A – Cayenne is an excellent source of vitamin A (1 tsp provides 44% of the recommended daily value).

How to Use Cayenne Pepper

Get all the cayenne pepper benefits you need by adding fresh or ground cayenne pepper, in small amounts, to the foods you eat. As long as you don’t mind spicy food, you can add it to almost any type of dish including meats, pasta, eggs, and even vegetable dips. Start by adding just a small pinch and build up from there to prevent making your food overly spicy. You can also mix cayenne into drinks. It’s often simply combined with water, lemon, and maple syrup as a cayenne detox drink (we like to add a bit of apple cider vinegar too!).

Cayenne Pepper for Weight Loss

Cayenne pepper promotes metabolic health, which could have some implications for weight management.¹ Studies have shown that cayenne pepper increased diet-induced thermogenesis and lipid oxidation when added to food.² The capsaicin in cayenne pepper has been the focus of many studies for its potential role in energy intake and may assist with weight loss.³

Cayenne Pepper for Aches and Itching

Cayenne pepper or capsaicin is sometimes added to topical skin creams and applied to areas that ache or itch. Used in this way, cayenne may provide warming effects and increased blood flow to the areas where applied, thus promoting better oxygenation of tissues.

Cayenne Pepper for Skin

Cayenne pepper contains antioxidant vitamin C and vitamin A, making it an excellent choice for supporting skin health. Also, when applied topically, cayenne may stimulate blood flow and help get your skin glowing, but don’t just apply cayenne pepper straight onto your skin. Look for ointments containing cayenne or recipes for cayenne skin creams you can make at home. And be sure to do a small skin test first to see how your skin responds. Also, keep cayenne away from your eyes!

Get the Health Benefits of Cayenne Pepper Supplements

If the idea of adding cayenne to your foods on a regular basis doesn’t sound appealing, you can get the health benefits of cayenne and capsaicin from supplements. For added benefits, consider combination formulas which feature other helpful herbs like turmeric and garlic. Cayenne is also available in liquid cayenne extracts.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

____________________________________________________________________________________Sources

1. Capsaicin. National Library of Health. Read source

² Effects of red pepper added. PubMed. Read source

³ Could capsaicinoids help to support weight management? ScienceDirect. Read source

Updated 4/4/22

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Weight Support

6 Ways to Boost Your Metabolism for Summer Fitness

6 Powerful Ways to Boost Your Metabolism This Summer

The Connection Between Metabolism & Weight

1. Eat Breakfast to Kick Start Metabolism

2. Get Outside & Move More for a Metabolic Boost

3. Hydrate for Health & Weight Management

4. Say Om & Take Care of You

5. Try Energy Vitamins & Supplements

6. Set Goals & Embrace Non-Scale Victories (NSVs)

How to Boost Your Metabolism

Leave a comment

Fitness Over 50: Low-Impact Indoor Workouts from a Performance Coach

Staying In & Staying Fit

Motivation

Set Goals

Exercises

Leave a comment

Sports Nutrition That Fuels Your Fitness

Sports Nutrition that Fuels Your Fitness

What Are Protein Supplements?

Benefits of Protein Supplements

What are Pre-Workout Supplements?

What Does a Pre-Workout Supplement Do?

Top Fitness Supplements

Leave a comment

What Workout Supplements Can Improve Your Results?

Which Workout Supplements Should I Take?

Why Take Workout Supplements?

Best Reasons to Take Workout Supplements:

Types of Workout Supplements

Muscle Growth and Maintenance Supplements

Supplements for Sustained Energy

Supplements for Muscle Recovery

Supplements for Weight Loss Management

When to Take Workout Supplements

Workout Supplements for Men Vs Women

Leave a comment

10 (Delicious) Foods That Keep You Full for Hours

10 Satisfying Foods to Help You Feel Full for Hours

Leave a comment

9 Best Cheat Meals That Don’t Feel Like Cheating

9 Meals You'll Love That Won't Wreck Your Diet

Leave a comment

Mediterranean Diet Trend Benefits Research & How to Try It

The Mediterranean Diet: Benefits and the Science Behind It

What is the Mediterranean Diet?

How to Follow the Mediterranean Diet

Relationships in the Mediterranean Diet

Exercise in the Mediterranean Diet

Why is the Mediterranean Diet Healthy?

What Does Science Say About the Mediterranean Diet?

Mediterranean Diet Tips

Real Food Nutrition

Leave a comment

Move More: How to Move More Each Day

Moving More for Better Mind and Body Health

Simple Tips to Help You Move More

Try Mini Workouts

Sneak in a Stealthy Set

Find Excuses to Walk More

Move More at Work

Power Up with Pure Energy

Leave a comment

Decide Your Diet: How to Decide Your Daily Diet

What's Your Lifestyle?

What's Your Eating Style?

What Are Your Nutritional Needs?

What Are Your Expectations & Diet Goals?

What's Your Workout Plan?

What’s Your Budget?

How Does Eating Healthy Fit into Your Day?

Leave a comment

Benefits of Cayenne Pepper

Discover the Bountiful Benefits of Cayenne Pepper!

So, What’s so Hot About Cayenne Pepper?

What are the Benefits of Cayenne Pepper?

Cayenne Pepper Benefits

How to Use Cayenne Pepper

Cayenne Pepper for Weight Loss