Fruit sugars are OK (berries are best), but make sure they're accompanied by plenty of fiber and fat, so you don't have a blood sugar crash. Try this green smoothie recipe or this sweet potato hash. Buckwheat overnight oats are a great choice, as is a quinoa breakfast bowl.
9. Go to bed early.
Calcium and vitamin D are found in many dark, leafy vegetables as well as dairy products and fortified cereals.
Hunter-gatherer societies ate 200 grams of fiber daily, while we get 15 grams with a typical modern-day diet. The best source of fiber is from complex carbohydrates from fermentable plant fibers or "prebiotics," which support good bacteria already present in the gut. Add more cellulose fibers into your diet; you can find them in the tough parts of veggies and fruit (think of broccoli stalks, the bottom of asparagus, kale stems, and orange pulp). The following foods are especially rich in prebiotics:
I’ve been making this at the office and it’s been so popular with the team! It's just delicious nutrition my body loves.