Many of us have morning routines that are wonderful health practices — a morning meditation, a few yoga poses, a brisk walk around the neighborhood, or a delicious fruit-infused smoothie. Daily routines are vital to health and happiness, and this is especially true at the start of the day.

How about a quick and simple glass of warm lemon water with Himalayan salt? This simple drink can boost your morning health and wellness regimen — and it’s so easy to make. There are a number of professional athletes and Olympians who start their morning with lemon and salt water, which may say something about its effectiveness.

A 10-ounce glass of warm lemon water with Himalayan salt in the morning can increase your immune function, decrease uric acid to fight inflammation, improve digestion, and balance your body. These benefits can be attributed to the vitamin C content of the lemon juice as well as the essential minerals contained in Himalayan salt. This simple morning drink promotes vitality, health, and overall wellness, and may even improve your sex drive!

Let’s take a closer look at 19 of the balancing benefits of water, lemon, and salt, all in one cup.

Lemons are excellent for fighting inflammation. Lemons can help dissolve the uric acid in your joints, and also have been found to help build and repair tendons, ligaments, and bone. This anti-inflammatory property may be especially beneficial for people with rheumatoid arthritis and osteoarthritis, according to an American College of Physicians study on osteoarthritis, published in the Annals of Internal Medicine (2000).

Aids in proper food and water absorption. A daily glass of lemon water with Himalayan salt may provide a better overall mineral balance, which promotes proper food and water absorption in your body, allowing essential nutrients to get where they need to be.

Balances your body’s acidity (pH). The alkalizing effects of lemon and natural salt are highly useful for managing your body’s delicate pH balance, which is crucial for optimal functioning of the body’s systems.

Boosts immune function. One lemon serves up 139 percent of your daily value (DV) for vitamin C. Squeezing one lemon into your morning is a natural alternative to that vitamin C supplement you may be taking.

It’s a detox for your cells. The all-natural Himalayan salt mixed with lemon juice and water helps to pull toxins from your cells, reducing cellular toxicity. This may reduce your risk for various chronic diseases, as well as make you feel generally awesome!

Reduces problematic cellulite. Natural salts like Himalayan salt have been used for centuries for skin care. Interestingly, most spa treatments for cellulitis contain some form of salt and/or citrus blend. A few daily gulps of lemon and salt water in the morning may firm up a few of those unsightly areas.

Clears up skin and adds a fresh glow. Using natural salt for skin problems, such as psoriasis and eczema, dates back to ancient Roman times. Roman emperor Marcus Aurelius’ doctor, Galen from Pergamum, used sea salt for skin diseases, according to Science Tribune (1999).

Useful for allergy season. It has been suggested that the combination of lemon and salt, specifically mixed into warm water, acts as a natural antihistamine for allergies. It may be the perfect alternative to those pink pills that leave you feeling drowsy.

Paves the way for better sleep. The natural hormone-balancing properties of lemon and Himalayan salt can be more than useful when it comes to bedtime. Getting the proper amount of sleep is essential for physical health, mental health, productivity, and much more. This hormone-balancing beverage can make an effective nightcap.

Helps controls blood sugar. The fiber content of lemons helps to balance blood glucose levels, which is useful for type 2 diabetes patients and prediabetics alike, according to a study published in the New England Journal of Medicine (2000).

Lemons may help detoxify your liver. Vitamin C is essential for producing glutathione, which plays a foundational role in detoxifying the liver. It also has antiseptic properties that are useful for liver function, as well.

Freshens breath! Lemon and Himalayan salt may not be the first things that come to mind when you think of fresh breath. However, the lemon and salt in this simple morning drink help kill the bad breath bacteria that build up while you’re sleeping.

May help you chill out. When you get stressed out, do not be so quick to reach for those prescription pills. You may be able to chill out and return to that state of Zen by boosting your vitamin C levels first thing in the morning.

Useful for reducing blood pressure. Lemons are not all about vitamin C and fiber. They also boast potassium, which is vital for flushing excessive sodium from the body.

Boost your libido! The vitamin C content and hormone-balancing properties of this morning beverage can help lift your mood. This might be all it takes to boost your libido, without the need for that little blue pill.

Gets you hydrated right out of the gate. Many people forget how important hydration is, especially after a seven or eight-hour sleep period with no water. Start your morning off right and get hydrated. The water, salt and zesty lemon will get your day off to the perfect start.

An antioxidant powerhouse vital for, well, everything! Lemon offers up a wealth of vitamins and minerals, while Himalayan salt boosts your mineral and trace mineral levels even more. The antioxidant and detoxifying properties of lemon saltwater pack a powerful, free radical knockout punch.

May improve your heart health. Lemons and real salt are both exceptional for increasing heart health on their own. However, when you combine the two into one vibrant morning drink, you get even more vital heart-thumping health benefits.

Natural salt supports electrochemical reactions in the body, while negative ions assist in healthy heart rhythm. Lemons are rich in vitamin C, which is, “associated with lower endothelial dysfunction in men with no history of cardiovascular disease or diabetes,” according to a study published in the American Journal of Clinical Nutrition (2006).

Promotes digestive health. A glass of warm lemon water with Himalayan salt before breakfast, or any meal, helps signal your liver to produce the essential bile needed to clean out harmful gut bacteria. The fiber content and natural salt will also promote digestion.

Are you ready to commit to this simple and health-promoting morning drink? I have been drinking warm lemon water with Himalayan salt every morning for months, and I absolutely love it. My energy levels are up, and I feel as cool as a cucumber throughout the day.

Quitting refined sugar can be tough.

But given how incredibly harmful sugar can be, it is definitely worth the effort.

Luckily, there are quite a few sweeteners found in nature that are actually good for your health.

They are low in calories, low in fructose and taste very sweet.

Here are 4 natural sweeteners that are truly healthy.

1. Stevia

Stevia is a very popular low-calorie sweetener.

It is extracted from the leaves of a plant called Stevia rebaudiana.

This plant has been grown for sweetness and medicinal purposes for centuries in South America.

There are several sweet compounds found in Stevia leaves, the main ones are Stevioside and Rebaudioside A. Both are many hundred times sweeter than sugar, gram for gram.

Stevia is very sweet, but has virtually no calories.

There are some studies in humans showing Stevia to have health benefits:

• When blood pressure is high, Stevia can lower it by 6-14%. However, it has no effect on blood pressure that is normal or only mildly elevated (1, 2, 3).
• Stevia has been shown to lower blood sugar levels in diabetics (4).

There are also studies in rats showing that Stevia can improve insulin sensitivity, reduce oxidized LDL cholesterol and reduce plaque build up in the arteries (5, 6).

If you need to sweeten something, Stevia may be the healthiest choice.

However… many people really hate the taste of Stevia. It does depend on the brand though, you may need to experiment to find one that you like.

Bottom Line: Stevia is a natural, zero calorie sweetener that can lower both blood pressure and blood sugar levels.

2. Erythritol

Erythritol is another low-calorie sweetener.

It is a sugar alcohol that is found naturally in certain fruits, but if you’re buying powdered erythritol then it will most likely be made via an industrial process.

It contains 0.24 calories per gram, or about 6% of the calories as sugar, with 70% of the sweetness.

Erythritol doesn’t spike blood sugar or insulin levels and has no effect on biomarkers like cholesterol or triglycerides (7).

It is absorbed into the body from the intestine, but eventually excreted from the kidneys unchanged (8).

Studies show that erythritol is very safe. However, same as with other sugar alcohols, it can cause digestive issues if you consume too much at a time (9, 10).

Erythritol tastes very much like sugar, although it can have a mild aftertaste.

I wouldn’t say that erythritol is “healthy” – but it certainly doesn’t appear to be harmful in any way and seems to be better tolerated than most other sugar alcohols.

Bottom Line: Erythritol is a sugar alcohol that is very sweet, but low in calories. Studies show that it is very safe to eat, although it can cause digestive problems at high doses.

3. Xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar.

It contains 2.4 calories per gram, or about 2/3rds of the caloric value of sugar.

Xylitol appears to have some benefits for dental health, reducing the risk of cavities and dental decay (11, 12).

It may also improve bone density, helping to prevent osteoporosis (13). Xylitol doesn’t raise blood sugar or insulin levels (14).

However, as with other sugar alcohols, it can cause digestive side effects at high doses.

If you have a dog in your home, then you might want to keep xylitol out of the house because it is highly toxic to dogs (15).

Bottom Line: Xylitol is a very popular sweetener. It is a sugar alcohol, with about 2.4 calories per gram. It has some dental benefits and may improve bone density and lower the risk of osteoporosis.

4. Yacon Syrup

Recently I reviewed a rather unique sweetener called Yacon syrup.

It is harvested from the Yacon plant, which grows natively in the Andes in South America.

This sweetener has recently become popular as a weight loss supplement, because one study found that it caused significant weight loss in overweight women (16).

It is very high in fructooligosaccharides, which function as soluble fibers that feed the good bacteria in the intestine (17, 18).

Yacon syrup can help against constipation and it has various benefits due to the high amount of soluble fiber (19).

Don’t eat too much at a time though, as it can cause digestive problems.

Bottom Line: Yacon syrup is very high in fructooligosaccharides, which feed the good bacteria in the intestine. It may be helpful against constipation and may help you lose weight.

What About “Less Bad” Sugars Like Honey?

There are several popular sweeteners that health conscious people often eat instead of sugar.

This includes coconut sugar, molasses, honey and maple syrup.

I recently wrote an article making the case that they really aren’t much different from sugar.

They may contain slightly smaller amounts of fructose and some tiny amount of nutrients, but your liver really won’t be able to tell the difference.

However… I should definitely clarify something here.

The harmful effects of sugar depend completely on the context. Most of the studies are done on people who are already eating a high-carb, Western junk food diet.

For those people, especially those who are overweight and/or insulin resistant, large amounts of sugar are downright toxic (20, 21).

There are a few people who might want to avoid sugar-based sweeteners completely. This includes food addicts, binge eaters and people who are on a very low-carb, ketogenic diet.

Other people can eat sugar in small amounts without any harm. It is still empty calories and will still be bad for your teeth, but it won’t harm your metabolism, give you fatty liver or end up destroying your health.

If you’re one of those people who eat healthy but like to to bake stuff with healthy ingredients, then I don’t see a problem with using natural sugar-based sweeteners like honey as long as the majority of your diet is based on real food.

In the context of a healthy, real food based diet, small amounts of these natural sugars won’t cause harm.

Added sugar can have terrible effects on your metabolism and overall health.

For this reason, many people turn to artificial sweeteners like sucralose (Splenda).

However, while authorities claim that sucralose is safe to eat, some studies have linked it to health problems.

This article takes an objective look at sucralose and its health effects, both good and bad.

What is Sucralose/Splenda?

Sucralose is a zero-calorie artificial sweetener, and Splenda is the most common sucralose-based product.

Sucralose is made from sugar, in a multi-step chemical process where 3 hydrogen-oxygen groups are replaced with chlorine atoms.

It was discovered in 1976, when a scientist at a British college misheard instructions about testing a substance. Instead, he tasted it, realizing that it was highly sweet.

Splenda products were then jointly developed by the companies Tate & Lyle and Johnson & Johnson. It was introduced in the US in 1999, and is one of the most popular sweeteners in the country.

Splenda is commonly used as a sugar substitute in both cooking and baking. It’s also added to thousands of food products worldwide.

This is what sucralose looks like:

Sucralose is calorie-free, but Splenda also contains the carbs dextrose and maltodextrin, which brings the calorie content up to 3.36 calories per gram (1).

However, the total calories and carbs contributed by Splenda are negligible because you only need to use tiny amounts each time.

Sucralose is actually 400-700 times sweeter than sugar, and does not have a bitter aftertaste like many other popular sweeteners (2, 3).

Bottom Line: Sucralose is an artificial sweetener, and the most popular product made from it is called Splenda. Sucralose is made from sugar, but contains no calories and is much sweeter.

Sucralose May Affect Blood Sugar and Insulin

Sucralose is said to have little or no effects on blood sugar and insulin levels.

However, this may depend on you as an individual and whether you’re used to consuming artificial sweeteners.

One small study in 17 severely obese people who did not regularly consume artificial sweeteners reported that sucralose elevated blood sugar levels by 14%, and insulin levels by 20% (4).

Several other studies in healthy, normal-weight people have found no effects on blood sugar and insulin levels. However, these studies included people who regularly consumed sucralose (5, 6, 7).

So, if you don’t consume sucralose on a regular basis, it’s possible that you may experience some changes to your blood sugar and insulin levels.

If you’re used to consuming sucralose, then it probably won’t have any effect.

Bottom Line: Sucralose may raise blood sugar and insulin levels in people who do not consume artificial sweeteners regularly. However, it probably has no effect in people who regularly use artificial sweeteners.

Baking with Sucralose May Be Harmful

Splenda is considered to be heat-resistant, and good for cooking and baking. Yet recent studies have challenged this.

It seems that at high temperatures, it starts to break down and interact with other ingredients (8).

One study found that heating sucralose with glycerol, the backbone of fat molecules, produced harmful substances called chloropropanols. These substances may raise the risk of cancer (9).

More research is needed, but in the meantime it may be best to use other sweeteners instead when baking at temperatures above 350° F or 120° C (10, 11).

Bottom Line: At high temperatures, sucralose may break down and generate harmful substances.

Does Sucralose Affect Gut Health?

The friendly bacteria in the gut are extremely important for your overall health.

They may improve digestion, benefit immune function and reduce the risk of many diseases (12, 13).

Interestingly, one rat study found that sucralose may have negative effects on these bacteria.

After 12 weeks, rats that consumed the sweetener had 47–80% fewer anaerobes (bacteria that don’t require oxygen) in their guts (14).

Beneficial bacteria like bifidobacteria and lactobacilli were significantly reduced, while the more harmful bacteria seemed to be less affected.

What’s more, the gut bacteria had still not returned to normal 12 weeks after the experiment was finished.

Nevertheless, this was a study of rats. Human studies are needed to explore whether the gut bacteria really are affected.

Bottom Line: Animal studies link sucralose to negative effects on the bacterial environment in the gut. However, human studies are needed.

Does Sucralose Make You Gain or Lose Weight?

Products that contain zero-calorie sweeteners are often marketed as being good for weight loss.

However, sucralose and artificial sweeteners don’t seem to have any major effects on your weight.

Observational studies find no connection between artificial sweetener consumption and body weight or fat mass, but some of them report a small increase in body mass index (15).

A review of randomized controlled trials, the gold standard of research, reports that artificial sweeteners reduce body weight by around 1.7 lbs (0.8 kg) on average (15).

Bottom Line: Sucralose and other artificial sweeteners do not seem to have any major effects on body weight.

Is Sucralose Safe?

Like other artificial sweeteners, sucralose is highly controversial. Some claim that it is totally harmless, but new studies suggest that it may have some effects on your metabolism.

For some people, it may raise blood sugar and insulin levels. It may also damage the bacterial environment in the gut, but this needs to be studied in humans.

The safety of sucralose at high temperatures has also been questioned. You may want to avoid cooking or baking with it, as it may release harmful compounds.

That being said, the long-term health effects are still not clear, and health authorities like the FDA do consider it to be safe.

Bottom Line: Health authorities consider sucralose to be safe, but studies have raised questions about its health effects. The long term health effects of consuming it are unclear.

Should You Avoid it?

If you like the taste of sucralose and your body handles it well, then it’s probably fine to use. There is certainly no clear-cut evidence that it is harmful, at least not in humans.

However, it may be a bad choice for high-heat cooking and baking, and it may be something to look at if you have persistent problems related to gut health.

If you choose to avoid sucralose or artificial sweeteners in general, then there are plenty of great alternatives.

By Hrefna Palsdottir, MS

The Best Protein Sources For Building Muscle and Getting Lean

By Garrett Hayden

by Amanda MacMillan

Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

Here’s a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Best nuts for your diet

Almonds, Cashews, Pistachios

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

Best nuts for your heart

Walnuts

While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Best nuts for your brain

Peanuts

Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat

Best nuts for men

Brazil Nuts, Pecans

Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day’s worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

Pecans are also good for men’s health: They’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Worst nuts for your diet

Macadamia Nuts, Pecans

Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

However, they’re still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you’re practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.

Worst nuts for a salt craving

Steer clear of BBQ or boiled nuts

If you’re watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar’s Nuts Blazin’ Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15% of your daily recommended value, in just one handful!

Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. Sodium amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce.

Worst nut butter

Skip added oils and sugars

Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some “natural” product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.

Nutella’s creamy chocolate-hazelnut combo is terrific for an occasional treat—but it’s hardly part of a “balanced breakfast,” as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product’s first ingredients, even before hazelnuts.

Health.com