How to Hydrate Your Skin Like a K-Beauty Pro
The post This Baked Oatmeal Tastes Exactly Like A Snickerdoodle And is Packed with Protein appeared first on HUM Nutrition Blog.
]]>As the weather gets cooler, you may be feeling over your standby smoothie or yogurt parfait. But luckily, there are plenty of other healthy breakfast options to fuel your mornings. One of my favorites is baked oatmeal, and while traditional baked oatmeal recipes are low on protein, I’ve packed this recipe with HUM’s Core Strength, a plant-based vanilla protein powder. It tastes just like a warm snickerdoodle cookie.
This vegan baked oatmeal uses flax, applesauce, and protein powder (instead of egg) to boost the protein and bind the oatmeal together. It’s the perfect protein-packed make-ahead breakfast—eat it warm or cold, add a splash of milk, or drizzle with almond butter.
The cinnamon sugar sprinkle that tops the warm and gooey cinnamon vanilla baked oatmeal gets caramelized in the oven and adds to the snickerdoodle cookie vibe. If you need a lower sugar option, you can also substitute monk fruit.
INGREDIENT SPOTLIGHTS
Rolled oats
Rolled oats make the base of your baked oatmeal. They are a great source of whole grains and soluble fiber. I don’t recommend steel-cut or quick oats for this recipe.
HUM Nutrition’s Core Strength protein powder
I recommend HUM Nutrition’s Core Strength vanilla plant-based protein powder for the best results. It’s made from a combination of pumpkin, hemp, and pea protein that packs in 20 grams of protein per serving.
In addition to the easily digestible blend of plant-based protein, it also supports digestion with the addition of digestive enzymes and probiotics. Digestive enzymes improve digestion and nutrient absorption while L. acidophilus is the most researched probiotic strain for gut health.
Ground flax seed
Ground flax acts as a binder and replaces the eggs in this baked oatmeal. No need to make a flax egg before adding it to the mixture. Together with the oats, the flax absorbs enough liquid to hold the oatmeal together. Flax seed provides both soluble and insoluble fiber.
Almond butter
I recommend a natural almond butter made from just almonds. Trader Joe’s and Whole Foods are my favorites to use in recipes. The best substitution is cashew butter but any nut or seed butter will work here if you’re in a pinch.
Applesauce
Unsweetened applesauce adds a touch of sweetness and helps bind the oats together. You can also sub banana for more of a snickerdoodle oatmeal banana bread.
Snickerdoodle Protein Baked Oatmeal
This Snickerdoodle Protein Baked Oatmeal is the perfect healthy make-ahead breakfast for busy mornings! It’s gluten-free, vegan, and packed with protein using HUM Nutrition Core Strength vegan vanilla protein powder.
PREP
10 min
10 min
COOK
45 min
45 min
SERVES
6
6
INGREDIENTS
- 2 cups rolled oats
- 4 scoops HUM Nutrition’s Core Strength vanilla protein powder.
- 1 tsp baking powder
- 1/2 tsp cream of tartar (optional)
- 1 tsp cinnamon
- 1/4 tsp sea salt
- 2 cups unsweetened almond milk
- 2 tbsp ground flax
- 1/2 cup unsweetened applesauce
- 1/4 cup almond butter
- 2 tbsp maple syrup (optional)
- For Topping:
- 1 tbsp monk fruit or cane sugar
- 1/4 tsp cinnamon
SUPPLIES
- 8×8 baking dish
- Measuring cups + spoons
- Mixing bowl
INSTRUCTIONS
- Preheat the oven to 375F. Lightly grease baking dish with avocado or coconut oil.
- Mix together the oats, protein powder, ground flax, baking powder, cream of tartar, cinnamon, and salt. Add in the almond butter and applesauce. Mix until combined. Add the almond milk and mix again. Let stand for about 5 minutes so the oats and flax have time to absorb some of the liquid.
- Pour the mixture into the baking dish. Place in the oven for 40-50 minutes. Check after 35-40 minutes. Remove and let cool for 15 minutes before serving.
Leftovers can be stored in an airtight container in the fridge for 4-5 days.
The post This Baked Oatmeal Tastes Exactly Like A Snickerdoodle And is Packed with Protein appeared first on HUM Nutrition Blog.
]]>The post This Chickpea Noodle Soup Recipe Is As Cozy As It Gets appeared first on HUM Nutrition Blog.
]]>This vegan noodle soup ticks all the boxes when it comes to the flavor and comfort of classic chicken noodle soup—all the while being completely plant-based.
Hearty chickpeas and vegetable broth replace chicken and chicken broth to make this a vegan soup that anyone will love! Whether you’re looking for a quick weeknight meal or a comforting soup when you’re under the weather, this soup will soon become your go-to!
Nutrition Highlights
Here’s what makes this chickpea soup recipe a healthy cold-weather staple.
Onions, Carrots + Celery
Also called mirepoix, this colorful medley of veggies provides lots of flavor and nutrients to this hearty vegan noodle soup.
First, onions are a good source of vitamin C, B6, biotin, chromium, and fiber. Second, carrots are an excellent source of vitamin A in the form of beta carotene. They also contain a high amount of vitamin K, biotin, and fiber.
Lastly, celery is an excellent source of vitamin C and fiber, and also a good source of potassium, folic acid, vitamins B6 and B1.
Additionally, each of these vegetables contain antioxidants with protective properties that can support your health.
Garlic
This fragrant allium does more than provide flavor. Garlic contains plant compounds that promote a healthy immune system, among other health benefits. In fact, research indicates that garlic can reduce the length of cold symptoms by 70 percent.
If you ask me, that’s a pretty good reason to go heavy on the garlic when cooking during cold and flu season!
Chickpeas
This hearty bean (aka garbanzo) is an easy replacement for chicken in this soup. Plus, it’s also packed with nutritional value.
A cup of cooked chickpeas provides 15 grams of protein and 13 grams of fiber, which helps keep you feeling full longer. Chickpeas are also a good source of vitamins and minerals including iron, magnesium, potassium, zinc, folate and vitamin A.
Noodles
In this chickpea soup recipe, noodles provide energy in the form of carbohydrates. The amount of carbohydrates and fiber will vary depending on the type of flour used to make the pasta.
Then, in regards to pasta shape, choose your own adventure! Pasta comes in all shapes and sizes, so have fun with it! While smaller pasta works better for this recipe, if spaghetti noodles are all you have, simply break them into smaller pieces before adding them to the soup.
Tip: Looking for even more protein? Try using pasta noodles made from chickpeas or lentils.
Vegetable Broth
Opt for a low-sodium vegetable broth or stock. Bonus points if you make your own! Doing so lowers its sodium content and allows you to adjust the salt to your taste before serving.
While we need sodium to survive, the Standard American Diet exceeds the recommended daily intake of less than 2,300 milligrams. (That’s mainly through the overconsumption of processed foods that use salt or different sources of sodium for flavor and preservation.)
Tip: If your soup needs more flavor but you want to cut back on sodium, try seasoning with more thyme, pepper, or even adding a squeeze of fresh lemon!
Vegan Chickpea Noodle Soup Recipe
Rest assured that this chickpea soup recipe will give you the comfort you crave—without missing the meat.
It comes together in about 20 minutes, making it perfect for an easy weeknight meal. Most of the “work” comes from chopping the carrots, celery, and onion. After that, it’s pretty much hands-off!
PREP
10 min
10 min
COOK
15 min
15 min
SERVES
4
4
INGREDIENTS
- 2 tbsp olive oil
- 3 medium carrots, sliced into coins
- 4 celery stalks, chopped
- 1/2 medium onion, chopped
- 1 tbsp minced garlic
- 1 tsp salt
- 1/2 tsp pepper
- 1 tsp dried thyme
- 4 cups low-sodium vegetable broth
- 4 cup filtered water
- 2 cups noodles of choice
- 15 oz can chickpeas, drained and rinsed
SUPPLIES
- Colander
- Cutting board
- Knife
- Large pot
- Wooden spatula
INSTRUCTIONS
- In a large pot, heat olive oil over medium heat. Once hot, add onions, carrots, and celery and cook. Stirring often with the wooden spatula until softened and translucent (about 5 minutes).
- Add garlic, salt, pepper, and thyme. Sauté for another minute. Add the vegetable broth and water. Turn heat up to high and bring to a boil.
- Stir in the noodles and chickpeas. Bring back to a boil, following the directions on the back of your noodle box for accurate cooking time (about 10 minutes). Taste and season with additional salt and pepper as needed.
The post This Chickpea Noodle Soup Recipe Is As Cozy As It Gets appeared first on HUM Nutrition Blog.
]]>The post A Dietitian’s Healthy Dark Chocolate Bark Recipe appeared first on HUM Nutrition Blog.
]]>Nutrition Highlights
Before we get to the main attraction, let’s first look at some nutritional benefits of this healthy chocolate bark recipe.
Dark Chocolate
Thankfully, this indulgent dessert staple comes with numerous health benefits. Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, and several antioxidants. These include polyphenols, flavanols, and catechins. Tip: When choosing dark chocolate, opt for 70 percent or higher cacao content. A higher percentage means a higher concentration of nutrients and antioxidants, as well as less sugar. Speaking of sugar, dark chocolate still contains a moderate amount, so it’s best to enjoy in high-quality dark chocolate in moderation.Pistachios
These little green nuts are a great source of healthy fats, fiber, vitamins, and minerals. They even pack in some protein. Next, a one-ounce (28 gram) serving of pistachios is about 49 pistachios, which is pretty generous compared to other nuts. This servings size contains about:- three grams of fiber
- six grams of protein
- 13 grams of fat (90 percent of which are heart-healthy unsaturated fats!)
Cranberries
Cranberries are a rich source of several vitamins and minerals, especially vitamin C. However, one of its most notable nutritional highlights is proanthocyanidins (PACs), a type of antioxidant. Studies show it’s this specific active ingredient that supports urinary tract health. (HUM’s Private Party
includes 36 milligrams of PACs for this very reason.)
Tip: Since fresh cranberries taste quite tart, it’s best to cook them with a low-glycemic sugar. Otherwise, opt for dried cranberries, which often pack a touch of added sugar to balance out the tartness. Pairing the dried cranberries with sweet chocolate (like in this dark chocolate bark recipe) also helps balance out the tart flavor.
Coconut
A sprinkle of coconut on this healthy chocolate bark adds a pleasant, slightly sweet flavor. It also adds some nutritional benefits since coconut is a good source of healthy fats, B-vitamins, manganese, copper, and iron. One of the biggest health benefits of coconut is from the medium-chain triglycerides (MCTs). Your body uses this healthy fat differently than other types of fats. They’re absorbed directly from your small intestine, making them rapidly available for your body to use as energy.
Healthy Dark Chocolate Bark Recipe
There are two ways to prep this dark chocolate bark recipe: microwave or stovetop. Both options are included below.
PREP
10 min + 10-20 min to set
10 min + 10-20 min to set
COOK
0 min
0 min
SERVES
10
10
INGREDIENTS
- 6 oz dark chocolate
- 1/4 cup raw pistachios
- 1/4 cup dried cranberries
- 2 tbsp shredded coconut
SUPPLIES
- Microwave-safe bowl
- Baking sheet
- Parchment paper
- Spatula
INSTRUCTIONS
- Line a baking sheet with parchment paper and set aside.
- Microwave method: Place chocolate in a microwave-safe bowl. Microwave at 20 percent power for 30 seconds; remove bowl from microwave and stir. Repeat process about four or five times, microwaving and stirring until most of the chocolate has melted. Continue stirring until the chocolate is fully melted and smooth.
- Stovetop method: Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.
- Pour melted chocolate onto the prepared baking tray. Spread to 1/8-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios, and shredded coconut.
- To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.
Topping Variations
While this dark chocolate bark recipe is themed for the holidays with red, green, and white ingredients, you can easily customize it to your liking, no matter the time or occasion.
So if you don’t have these specific ingredients on hand (or want to go rogue), feel free to customize with whatever toppings you like.
Other options for chocolate bark toppings include:
- dried fruit
- nuts
- seeds
- granola
- crushed candy cane pieces
Regardless of the toppings you choose, chocolate bark deserves a spot on your celebratory treat rotation. It’s delicious, easy to make, and great for gifting—whether for the holidays or just because.
The post A Dietitian’s Healthy Dark Chocolate Bark Recipe appeared first on HUM Nutrition Blog.
]]>The post The Best Supplements for Immunity, According to an RD appeared first on HUM Nutrition Blog.
]]>You can help your immune system function optimally all year long by being proactive. First and foremost, making healthy lifestyle choices by consuming nutritious foods should be a top priority. Add in exercising and getting enough sleep, and you have a solid immune-boosting foundation. However, it’s understandable to want extra support.
Enter: vitamins for immune support. Taking immune-boosting supplements can further keep your health in tip-top shape.
the Best Supplements for Immunity
Probiotics, vitamin D, vitamin C, and multivitamins are among the best supplements for the immune system. Not only are they backed by science, but you can also easily incorporate these supplements daily.
Keep reading to learn more.
Probiotics
With 70 percent of your immune cells located in the gut, it’s no surprise that research supports the link between gut health and immune function. The gut houses and produces an antibody called immunoglobulin A (IgA). This antibody supports mucous production and immune defenses in both the lungs and the gut.
In addition, your gut barrier is your first line of defense against pathogens in your intestinal tract. The microbes that inhabit your gut also help maintain the barrier. These good bacteria secrete antimicrobial chemicals to destroy pathogens, while also providing fuel (as short-chain fatty acids) to tighten junctions between intestinal cells.
Basically, they work around the clock to keep your gut barrier strong.
Best probiotic for the immune system: One of the best ways to support your gut and optimize your immune system is to take a daily probiotic like Gut Instinct. Among the best supplements for immunity, Gut Instinct packs 10 acid-resistant probiotics stains with 25 billion CFUs per capsule.
Vitamin D
Vitamin D is a fat-soluble vitamin that can improve innate and adaptive immune responses.
The process begins with vitamin D activating the white blood cells that are part of your body’s innate and adaptive immune response. These cells are located throughout the body, including those lining the upper and lower respiratory tracts. Once these cells are activated, they’re able to fight off viruses and bacteria that can compromise your health.
Next, some research indicates daily or weekly vitamin D supplementation lowers the risk of certain respiratory conditions. The greatest prevention occurs in individuals who are highly deficient in vitamin D.
Best vitamin D supplement for immunity: The best way to get enough of this immune-boosting vitamin (while still saving your skin!) is through supplements. Here Comes the Sun is HUM’s vegan vitamin D formula that contains the RDA of 2,000 IUs of vitamin D3. Since the body produces vitamin D3, it naturally prefers this form.
Vitamin C
Vitamin C, aka ascorbic acid, is a water-soluble vitamin that acts as an antioxidant in the body. It may boost your immune system by:
- strengthening your skin’s defense system
- allowing white blood cells to function more effectively
- helping wounds heal faster
Next, it’s a common misconception that vitamin C prevents the common cold. Now although vitamin C may not keep you from catching a cold, taking 600 to 800 milligrams of it may decrease the severity and length of cold symptoms.
Best vitamin C supplements for immunity: Esterified vitamin C, which binds ascorbic acid to fatty acids in order to enhance absorption, is included in Air Patrol. This highly absorbable form of vitamin C will allow you to feel confident that your body keeps what it needs.
If you prefer vitamin C gummies instead, you’ll want to check out Boost Sweet Boost. These (super tasty!) vegan berry gummies also pack zinc and elderberry extract, both of which are known to support immunity.
Multivitamin
All vitamins and minerals play a role in your overall well-being. Your body needs a certain amount of each of the essential nutrients to function optimally.
Ideally, you’ll get these nutrients through the food you eat. Yet unfortunately, most Americans don’t eat in a way that provides the proper amount of these nutrients daily. On top of that, there are many factors that pose difficulty for individuals to meet their needs—even within healthy, well-rounded diets.
A daily multivitamin can give you the extra support you need to help fill in gaps from your diet. Think of a multivitamin as an insurance policy.
To meet your daily vitamin and mineral needs, aim to eat a balanced diet of nutrient-dense foods, such as:
- fruits
- vegetables
- whole grains
- lean protein
- healthy fats
From there, adding in your multivitamin for immune support will help ensure you’re meeting your needs and creating a well-rounded foundation.
Best multivitamin for the immune system: HUM’s Base Control is a highly absorbable, vegetarian multivitamin that’s available in two forms (with and without iron). That way, you can personalize your multivitamin to your individual needs. Base Control delivers 22 essential nutrients—14 of them providing 100 percent of your RDA—plus a little extra for water-soluble nutrients like B6, B12, and vitamin C.
How to Boost Your Immune System Naturally
In addition to taking the best immune-boosting vitamins above, try to incorporate some (if not all!) of these nutrition and lifestyle practices to stay healthy.
Nutrition Tips
- Aim for at least five servings of fruits and veggies per day. Phytochemicals in fruits, vegetables, and other plant-based foods have properties that can enhance your immune system’s response.
- Balance your plate. Round out meals with complex carbohydrates, proteins, healthy fats, and colorful fruits and veggies. Doing so can help you regulate your blood sugar levels and leave you feeling more satisfied after meals.
- Reduce the amount of sugar in your diet, especially added sugar. When consumed in excess, sugars can weaken immune function and incite a number of health conditions.
Lifestyle Tips
- Prioritize high-quality sleep. Aim for full sleep cycles (around seven and a half hours) per night. Try to get in bed early, minimize pre-bedtime blue light exposure, and create an evening routine that helps you relax before bed.
- Exercise regularly. Daily movement in any form is beneficial for your body and supports optimal immune function. Try to take 10,000 steps per day and/or incorporate in strength training for an added bonus.
- Protect yourself against pathogens. Wash your hands correctly—and often—to stop harmful organisms in their tracks. Keep hand sanitizer with you for settings in which a sink and soap are unavailable. Most importantly, if you’re feeling under the weather, visit your doctor to receive a proper diagnosis and protocol. After, stay home until you fully recover.
The Bottom Line
To reiterate, the best supplements for immunity include probiotics, vitamin C, vitamin D and multivitamins. Fortunately, they can help protect your immunity from the inside out.
However, it’s important to make sure you’re also focusing on healthy nutrition and lifestyle habits to take a proactive approach to optimizing your well-being—especially during cold and flu season.
Above all, maintain a balanced diet, engage in regular physical activity, and get enough sleep to create a solid foundation for keeping your immune system healthy.
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The post The Best Supplements for Immunity, According to an RD appeared first on HUM Nutrition Blog.
]]>The post An RD’s Guide to the Best Vitamins for Glowing Skin appeared first on HUM Nutrition Blog.
]]>How Vitamins Can Benefit Your Skin
Focusing on specific nutrients your skin needs can help:- clear up persistent breakouts
- lock in moisture to combat dry, dull skin
- increase elasticity and firmness
- minimize the appearance of fine lines and wrinkles
The 6 Best Vitamins for Glowing Skin
If you’re depleted of vitamins like B, C, E, and omega-3s—plus minerals like zinc and selenium—your skin can lack clarity, radiance, and shine. Here’s how and why they’re among the best vitamins for glowing skin and a clear complexion.1. B vitamins
Several B vitamins play a role in skin health, especially with promoting healthy cell turnover and reducing breakouts. These water-soluble vitamins include:- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate (B9, also known as folic acid)
- cobalamin (B12)
2. Vitamin C
Vitamin C works overtime as both a vitamin and antioxidant. This unique property allows vitamin C to do wonderful things not only for immune health, but also your skin. First, vitamin C promotes collagen production. Yes, we talk about collagen a lot! That’s because collagen is the most abundant protein in the body, with the majority found in your skin. Collagen gives your skin the structure it needs beneath the surface. Further, maintaining collagen levels helps with skin firmness and elasticity. Also, studies recommend increasing vitamin C intake for adequate protection against UV light. By acting as an antioxidant, vitamin C helps give your skin extra protection and strength from harmful UV rays. The foods with the most concentrated sources of vitamin C include guava, alma fruit, red peppers, kiwis, strawberries, and oranges. Additionally, you can boost your skincare routine with vitamin C supplements. Air Patrol and Glow Sweet Glow can help ensure you’re getting in your daily dose of vitamin C and alma fruit (which isn’t easy to find!).
3. Vitamin E
Vitamin E is one of the four fat-soluble vitamins. Like vitamin C, it also acts as an antioxidant in the body. Vitamin E supports the skin’s aging process and a healthy, even skin tone. It can absorb the energy from UV light, which damages skin and leads to wrinkles, sagging, and photodamage. Additionally, studies show vitamin E may help with skin hydration and faster scar healing. Finally, it also works together with vitamin C to strengthen the cell walls of skin cells. To get more vitamin E in your diet, eat more sunflower seeds, pumpkin seeds, almonds, hazelnuts, spinach, avocado, Swiss chard, and mustard greens. You can also healthy dose of vitamin E with HUM’s Glow Sweet Glow and Red Carpet supplements.4. Omega Fatty ACids
To achieve glowing skin, your skin needs omega-3 fatty acids. These types of fats are responsible for the health of the cell membrane, which influences the cell’s ability to hold water for hydrated, soft skin. Omega-3s like EPA and DHA have been shown to create a more even tone and reduce the severity of acne. They’ve also shown the potential to protect the skin from UV exposure. Harmful UV rays can lead to dryness, redness, wrinkles, and breakouts. For their ability to combat dryness, dullness, and inflammation, it’s no surprise that omega-3s are among the best nutrients for glowing skin. Foods rich in omega-3 fatty acids include wild salmon, walnuts, flaxseed, chia seeds, and hemp seeds. However, it can be challenging to get enough omega-3s through diet alone. Supplementing with a high-quality omega-3 fish oil can be beneficial for both your skin and overall health.
5. Zinc
This mineral plays an important role in skin health by preventing cell damage and promoting wound healing. Zinc can also help attract and remove blemish-causing toxins in the body. Its skin-clearing properties are why it’s included HUM’s Daily Cleanse, which helps banish breakouts from within. Foods high in zinc include oysters, fish, almonds, pumpkin seeds, legumes, and whole grains. If you’re looking for extra support, HUM’s Base Control multivitamin and Daily Cleanse can help ensure you’re getting adequate levels of zinc in your diet. Fun fact: While it’s important to make sure you get enough zinc daily, you can also use this mineral topically to protect against UV rays. In fact, it’s often the main ingredient in mineral sunscreens.6. Selenium
Ths trace mineral often gets overlooked. However, it’s an important skin-supporting element. Selenium assists glutathione—the body’s main antioxidant—which helps protect the skin, especially from damage caused by UV rays. Selenium also helps maintain skin elasticity to prevent premature aging. Good sources of selenium include Brazil nuts, seafood, eggs, whole grains, spinach, and cashews. You can also find selenium paired with zinc in Base Control and Daily Cleanse.Final Thoughts
Your skin will benefit from adhering to a healthy diet, drinking plenty of water, and following a good skincare routine. However, you may still need extra support from specific minerals and vitamins to make your skin glow. As a final reminder, the best vitamins and minerals for glowing skin include B vitamins, vitamin C, vitamin E, omega fatty acids, zinc, and selenium. By incorporating these nutrients into your diet through food and/or supplements, you’ll not only support your overall heath, but also get glowing in the right direction.The post An RD’s Guide to the Best Vitamins for Glowing Skin appeared first on HUM Nutrition Blog.
]]>The post The Top Hyaluronic Acid Foods for Hydrated Skin appeared first on HUM Nutrition Blog.
]]>Hyaluronic acid gets a lot of attention in the beauty industry—and for good reason. When applied topically, it can benefit your skin’s appearance by locking in moisture and keeping your skin hydrated. The end result? Plump, hydrated skin that seriously glows.
While it’s more commonly applied topically, research shows that ingesting hyaluronic acid foods and supplements can support your skin by reducing the formation of wrinkles. These HA-rich foods can also increase collagen production, keep tissues and joints well-lubricated, and aid in wound healing.By incorporating hyaluronic acid into your diet, you can support fresh, hydrated skin and a healthy body. Keep reading to discover the top hyaluronic acid foods.
First, What Is Hyaluronic Acid?
Hyaluronic acid, also known as hyaluronan, is a large chain of sugar molecules found throughout the entire body. However, you can find the most concentrated sources of hyaluronic acid in the skin, connective tissues, and the synovial fluid that lubricates your joints.
This molecule attracts over 1,000 times its weight in water, making it the gold standard for hydration and retaining moisture.
As you age, your body breaks down naturally-occurring hyaluronic acid and also produces less of it. This process plays a role in some of the most visible signs of aging, such as dry skin, fine lines, and wrinkles, as well as joint pain.
Here’s the good news: You can proactively slow down this process by incorporating certain foods and supplements to help your body replenish your hyaluronic acid levels.
Foods High in Hyaluronic Acid
Wondering what the best source of hyaluronic acid is? Since hyaluronic acid is distributed around cells and helps form connective tissues, it’s widely found in animals like cows, fish, and chicken.The best hyaluronic acid food sources come from animals, but there are plant-based and vegan source of hyaluronic acid.
Foods High in Hyaluronic Acid
Since hyaluronic acid is distributed around cells and helps form connective tissues, it’s widely found in humans and animals like cows, fish, and chicken.
Despite popular belief, plants don’t contain hyaluronic acid. It also doesn’t exist in fungi or insects. Therefore, the best hyaluronic acid food sources come from animals.
Bone Broth
Bone broth is the best food source of hyaluronic acid.
This golden elixir comes from cooking the bones of animals like chicken, beef, and fish in water over time. The slow-cooking process breaks down the bones, skin, cartilage, and ligaments of animals. As a result, their nutrients—including hyaluronic acid and collagen—release.
You can sip on bone broth for a nutrient-rich beverage. Alternatively, you can use it to cook in place of the water, broth, or stock in soups, stews, grains, and beans. (Added bonus: It’s one of the top immune-boosting soup ingredients out there.)
Organ Meats
The organs of most livestock, as well as the eyeballs of fish, are potent natural sources of hyaluronic acid.
While eating organs like liver can help your body maintain its hyaluronic acid stores, these foods don’t typically show up in Western diets. The good news? You don’t have to rely on organ meats and eyeballs to boost your hyaluronic acid production.
Are There Vegan Sources of Hyaluronic Acid?
Hyaluronic acid supplements and topical creams often contain hyaluronic acid from animals. That said, there are also vegan sources of hyaluronic acid, which are derived from bacteria and yeasts that undergo a fermentation process. (HUM’s own vegan hyaluronic acid supplement packs HA produced by microbial fermentation.)
There are also plant-blased sources of hyaluronic acid, such as chlorella (green algae infected by the chlorovirus). This fermentation process typically produces hyaluronic acid with a small molecular weight that’s ideal for benefits for your skin.
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7 Foods that Support Hyaluronic Acid Production
Many sources claim that plants contain hyaluronic acid. However, they lack supporting research.
While plant sources may not naturally pack hyaluronic acid, many contain nutrients that still support hyaluronic acid production. Think of them as the building blocks for HA. These include naringenin, vitamin C, zinc, magnesium, and phytoestrogens.
Here are some of the top vegan- and vegetarian-friendly foods that can ultimately boost your body’s production of hyaluronic acid.
1. Naringenin-Rich Foods
Narin-what? Don’t be alarmed if you haven’t heard of naringenin. This bioactive compound doesn’t get a lot of attention, yet it plays an important role in preserving hyaluronic acid. Naringenin functions by inhibiting the enzyme that breaks down hyaluronic acid in the body.
Good sources of naringenin include grapefruit, oranges, and tomatoes.
2. Citrus Fruits and Berries
By know you likely know that vitamin C acts as an antioxidant in the body. But it also works to protect and also enhance your body’s hyaluronic acid and collagen levels.
Both citrus fruits and berries are excellent sources of vitamin C. For example, one Cara cara orange or one cup of strawberries contain over 100 percent of your daily recommendation for vitamin C.
Not a fan of oranges or berries? Don’t worry! You can get still get your daily dose with other good sources of vitamin C, which include kiwis, avocados, cherries, mangoes, broccoli, Brussels sprouts, and bell peppers.
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3. Sweet Potatoes
Fun fact: Sweet potatoes can help promote a restful night’s sleep thanks to the magnesium they contain. This mineral helps support and maintain hyaluronic acid levels.
This connection was discovered by Dr. Toyosuki Kimori, who noticed that residents of Yuzurihara, Japan maintained fresh and bouncy skin. His research found that those who ate a diet rich in starchy root vegetables like sweet potatoes had higher-than-average HA levels.
Since these tubers don’t contain hyaluronic acid, it’s thought that their high levels of magnesium and other nutrients like vitamin C encourage the body to produce hyaluronic acid.
4. Dark, Leafy Greens
Greens like kale, spinach, and Swiss chard contain a good amount of magnesium. Just like with sweet potatoes, this mineral—along with the other vitamins and minerals found in greens—helps support hyaluronic acid production.
If you’re dreading the idea of eating a daily salad, try incorporating your greens in a smoothie. You can also sauté them in olive oil with other vitamin C-rich veggies, like bell peppers and broccoli, for extra support for your skin. Or, make a baked salad for a comforting, cozy meal.
5. Beans
Another food that increases hyaluronic acid levels naturally? Beans. These powerhouse plant proteins are packed with vitamins and minerals, especially magnesium and zinc.
It’s worth noting that low levels of zinc can accelerate hyaluronic acid loss. For that reason, in order to maintain your HA levels, incorporate foods rich in zinc. These include beans and other legumes, nuts, seeds, and whole grains.
6. Soy
The fact that soy can help support hyaluronic acid levels is one of the many reasons you shouldn’t fear whole-food sources of soy (like tofu!).
Soy contains isoflavones, which help to increase estrogen levels in the body. This process naturally promotes hyaluronic acid production. In fact, one study shows that participants who ate soy isoflavones daily for 12 weeks noticed fewer wrinkles and improved skin elasticity.
You can also get an additional hyaluronic acid boost from fermented soy products like miso, soy sauce, tempeh, and natto. The bacteria used to ferment these products release hyaluronic acid, making them a decent source to get your HA fix.
7. Hyaluronic Acid Supplements
Even if you regularly eat plant-based foods that support HA production, taking a hyaluronic acid supplement provides your body with a concentrated source of skin-supporting nutrients. (Especially because few people drink bone broth or eat organ meats daily.) HUM’s Glow Sweet Glow combines HA with vitamins C and E to help lock moisture into the skin and keep your skin hydrated and glowing, so you can reap the health and skin benefits of hyaluronic acid every day.
The post The Top Hyaluronic Acid Foods for Hydrated Skin appeared first on HUM Nutrition Blog.
]]>The post A Mango Raspberry Popsicle Recipe for Glowing Skin appeared first on HUM Nutrition Blog.
]]>Skin-Friendly Popsicle Ingredients
Popsicles may seem like a healthy treat. But don’t be fooled by the “made with real fruit” marketing! Most store-bought options are just sugar water with added food dye—not exactly beauty food. Instead of reaching for one of the artificially flavored frozen treats, try out this mango raspberry popsicle recipe. They require only five simple ingredients that have added skin-boosting properties to help nourish and hydrate your summer skin. Let’s take a closer look at these skin superfoods.Mango
This tropical beauty food adds a pop of flavor and natural sweetness. It’s jam-packed with vitamin C, one of the best nutrients for skin. Vitamin C protects the skin from air pollutants and sun damage while you’re out and about. It also plays an essential role in the production of collagen, which maintains the firmness and elasticity of your skin. Mangoes are also rich in carotenoids, a type of vitamin A, known for its antioxidant qualities.Raspberry
Just like mangoes, raspberries are a good source of skin-supporting vitamin C. Raspberries are also an excellent source of phytochemicals, flavanoids, carotenoids, polyphenols, vitamins, and minerals. They protect and support the health of skin cells and can reduce the signs of aging.Coconut milk
This nourishing milk comes from blended coconut meat. It’s high in healthy fats that are essential for healthy, glowing skin. Eating healthy fats helps your skin hold onto moisture, while also fortifying the skin cell membranes. This helps keep your elastic and fresh. In addition to the healthy fats, coconut milk contains vitamins and minerals like vitamin C, vitamin E, B6, iron, and magnesium.Coconut water
Think of coconut water as nature’s sports drink. Coconut water is incredibly hydrating and acts as a natural electrolyte replacement. It’s full of antioxidants, B vitamins, vitamin C, and minerals like calcium, potassium, magnesium, and zinc. Zinc helps protect the skin from damage caused by UV light.
How to Make Homemade Fruit Popsicles
Making homemade popsicles may seem overwhelming, but they couldn’t be easier to make. You don’t even need a popsicle mold! However, we think it’s worth the investment. Truly, the hardest part about making homemade popsicles is waiting for them to freeze!1. Gather Your Equipment
To start, it’ll help to have a popsicle mold. You can purchase them on Amazon for $20. But if you don’t have the patience to wait for your shipment or can’t justify making the investment, you have other options. You can make popsicles using small paper cups, muffin tins, or even a loaf pan. If using whole fruit, you’ll need a blender or food processor. If you don’t own one of these kitchen appliances, you can still make popsicles using your favorite cold-pressed juice!2. Choose your fruit
Homemade fruit popsicles are a blank canvas for you to get creative with different types of produce. There are endless flavor combinations you can choose from and pair together. Plus, you don’t have to stop at fruit! For added nutrients, try sneaking in veggies just like you would a smoothie. Spinach and cucumber make for extra nutrient-dense and hydrating popsicles.3. Blend and Freeze
Using whole fruit requires a quick blitz in the blender or food processor. Then pour into your mold and place it in the freezer. The amount of time it takes your popsicles to freeze depends on the mold you use. Typically, the timeframe is at least four hours. While it’s not an instant treat, the wait is well worth it.
Mango Raspberry Popsicle Recipe
This five-ingredient fruit popsicle recipe includes hydrating skin boosters that’ll have you glowing from the inside out.
PREP
10 min
10 min
COOK
0 min
0 min
SERVES
6
6
INGREDIENTS
- 2 1/2 cups mango
- 1/2 cup full-fat coconut milk
- 2 tbs lime juice
- 1 1/2 cup raspberries
- 1/2 cup coconut water
SUPPLIES
- Popsicle mold (or alternative)
- Popsicle sticks
- Blender or food processor
INSTRUCTIONS
- In a blender, puree the mango with coconut milk and lime juice. Once blended, evenly distribute into the popsicle molds.
- Rinse out the blender, then blend the raspberries and coconut water together. Layer on top of the mango puree.
- Use a popsicle stick to swirl the layers together. Place the lid on the mold and insert the popsicle sticks. Gently tap the mold on the countertop to remove any air bubbles.
- Freeze for at least 4 hours or overnight.
The post A Mango Raspberry Popsicle Recipe for Glowing Skin appeared first on HUM Nutrition Blog.
]]>The post Do I Need Supplements? 5 Reasons Why You Might appeared first on HUM Nutrition Blog.
]]>Think you don’t need vitamins? You may need to reconsider. Keep reading to find out why supplements can help ensure you’re getting all the vitamins and minerals your body needs.
Why Vitamins Are Important
Vitamins and minerals are necessary for your well-being. Your body needs a certain amount of each of the essential nutrients to function optimally.
Ideally, you’ll get these nutrients through the food you eat. Yet unfortunately, most Americans aren’t eating in a way that provides the proper amount of these nutrients daily.
In addition, there are many factors that pose difficulty for many individuals to meet their needs—even within healthy, well-rounded diets.
That said, don’t dismiss healthy eating habits. Your main focus should be getting most of the vitamins and minerals you need through food, while using supplements to provide additional nutrients that may be lacking.
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Types of Supplements
There are many different types of supplements, including:
- traditional vitamins and minerals, such as “letter” vitamins
- other specific nutrients found in foods, such as omega-3s
- antioxidant compounds like phytonutrients and amino acids
- non-food compounds found in the body, such as melatonin
- herbs and adaptogens, such as ashwagandha
Of all the supplements, the most common types are vitamin and mineral supplements. That’s largely because vitamins and minerals are considered essential micronutrients the body needs in order to function properly.
Do I Need Supplements?
Since your diet may lack important micronutrients, the purpose of taking supplements is to better support your health. They can help meet your daily recommendations or provide a more concentrated amount of nutrients than you’re able to get through food alone.
The following list is far from conclusive. However, it includes some of the most common reasons why you need vitamins and can benefit from taking supplements:
- Increased need and reduced absorption of certain nutrients with age
- Lifestyle factors that contribute to nutrient depletion or increased need, such as pregnancy, sunscreen/limited sun exposure, smoking, etc.
- Environmental factors, such as nutrient depletion in the soil
- Unhealthy eating habits (aka the Sad American Diet) that lack a variety of foods, especially fruits and vegetables
- Eating a restrictive diet, such as vegan or vegetarian
- Removing certain foods or food groups due to food allergies and/or intolerances
- Medical conditions, such as celiac disease or colitis, in which the body may not be able to absorb nutrients properly
- Having an active eating disorder that restricts food intake for weight loss or body-image concerns
- Taking certain medications that impair absorption or deplete your body of nutrients
Let’s take a closer look at five main reasons why you may need to supplement.
5 Reasons to Take Supplements
1. You Have Dietary Restrictions
It’s important to be mindful of nutrients that your diet may lack once you cut out certain food groups.
Whether you’re following a diet like vegan, paleo, or keto—or otherwise have to cut out certain foods groups like gluten or dairy due to allergies or intolerances—you’re at a higher risk of not getting specific nutrients.
For instance, vegans and vegetarians need to be particularly mindful about getting quality sources of B12, iron, zinc, and iodine.
Similarly, paleo and dairy-free diets may need extra calcium and vitamin D, since dairy products make it easier to meet the daily requirement of these nutrients.
Additionally, grains are an excellent source of B vitamins, zinc, and magnesium.
2. You Want a Vitamin “Insurance Policy”
Depending on your particular eating style, you may consider supplementing with specific nutrients. Otherwise, an easier solution is to take a high-quality multivitamin that covers the essential daily nutrients.
However, remember that a multivitamin doesn’t replace nutritious foods. Instead, it can help fill in the gaps.
3. You’re in a Mature Age Group
Individuals over the age of 50 have increased needs for calcium, vitamin D, and B12.
Vitamin D and calcium are especially important for post-menopausal women since they’re at increased risk for loss of bone density due to hormonal changes. A daily calcium/D3 supplement can help minimize this risk.
In addition, older adults sometimes have difficulty absorbing vitamin B12 from food, which can also lead to a deficiency. For that reason, taking a daily B12 supplement is advised.
4. Your Food Lacks Nutrients Due to Soil Depletion
No matter which diet you follow, the food you eat isn’t as nutrient-dense as it once was.
Over the years, conventional farming has led to over-farmed land in the name of profit. Without proper crop rotation, the soil starts to lose nutrients, resulting in nutrient depletion in our food supply.
Research shows that nutrients affected by soil depletion include protein, calcium, phosphorus, iron, riboflavin, and vitamin C. Other nutrients plants absorb from the soil that may also be affected include magnesium, zinc, vitamin B6, and vitamin E.
Unfortunately, this large-scale problem requires intentional change among farmers. Still, don’t let it deter you from eating your fruits and vegetables.
5. YOU’RE PREGNANT OR Lactating
Nutritional needs for several nutrients increase during pregnancy and lactation. These times are critical for (future and new) moms to ensure they meet the daily requirements, as these nutrients are essential for the baby’s proper growth and development.
With that in mind, the importance of prenatal vitamins—and postnatal, for that matter—cannot be understated. The most important vitamins for expecting and new mothers include folic acid, iron, zinc, calcium, vitamin C, vitamin D, and DHA.
Most women of childbearing age should consider a multivitamin with additional folic acid or folate supplement. Taking a prenatal vitamin that contains folate or folic acid while pregnant or lactating can help meet the increased needs.
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Final Thoughts
Supplements don’t replace the importance of a well-balanced diet that includes fruit, vegetables, whole grains, lean protein, and healthy fats. That said, you need essential daily nutrients to maintain good health, and supplements can surely help.
If this all seems overwhelming, don’t panic! A registered dietitian can help determine if you fall under one of these categories and make personalized recommendations for you.
However, it’s always best to review nutrient concerns with your doctor, especially if you’re on other medications. While supplements are beneficial, more isn’t always better!
The post Do I Need Supplements? 5 Reasons Why You Might appeared first on HUM Nutrition Blog.
]]>The post Here’s How Digestion Works & How to Improve Yours appeared first on HUM Nutrition Blog.
]]>How Digestion Works
So, what does the digestive system do? In short, every cell in your body needs energy and nutrients to function. Your digestive system makes it possible! The digestive system consists of a group of organs that work together to transform the food you eat into the energy and nutrients your body needs. When you consume food and beverages, your digestive system gets to work by breaking them down into carbohydrates, proteins, fats, vitamins, and minerals. The bloodstream then absorbs these basic nutrients, carrying them to every cell throughout the body. Finally, the fiber and other components lingering in your digestive system are excreted as waste.
Why Proper Digestion Is Important
A properly functioning digestive system allows you to utilize all the essential nutrients your cells need for growth, repair, and carrying out the essential roles that keep you alive. Everything in your body—including your hormones, heart, and brain—needs the nutrients from the digestive process to work correctly. When your digestive system isn’t functioning optimally, you’re unable to properly digest and absorb vital nutrients. Ensuing side effects of poor digestion include gas, bloating, constipation, diarrhea, and even nutrient deficiencies.3 Phases of Digestion
Digestion can feel like a daunting topic to dive into. We get it! The number of organs and chemical and physical processes involved can make your head spin. But rest assured that it’s much easier to understand how digestion works by looking at the phases of digestion. The three phases of digestion are the cephalic, gastric, and intestinal phases. Respectively, they occur in the mouth, stomach, and intestines. The liver, pancreas, and gallbladder are also included in the digestive system. However, they’re considered complementary organs. While food doesn’t directly move through them, they produce chemicals that allow digestion to occur. It’s essential that these organs work properly to support optimal digestion and nutrient absorption. Let’s take a closer look at each of these phases.
1. Cephalic Phase
The cephalic phase, aka the first phase of digestion, starts in the mouth. Its main role is to break down food into smaller pieces and initiate the breakdown of carbohydrates. This phase starts with the sight, smell, thought, or taste of food to stimulate the body to produce saliva. Once the food enters the mouth, chewing breaks down starchy foods into carbohydrates. Found in saliva, the enzyme amylase begins to digest starch molecules in the food. The food particles then make their way to the stomach via the esophagus.2. Gastric Phase
Digestion really gets going once the chewed food reaches your stomach. The majority of digestion in the gastric phase takes place in the stomach and breaks down protein. The stomach secretes hydrochloric acid, which starts to uncoil the compact protein molecules so other digestive enzymes, like pepsin, can assist in breaking down the protein even further. Enzymes aren’t the only players involved in the gastric phase of digestion. In addition, your stomach muscles play an active role in the digestive process. The muscles in the wall of the stomach contract and release to help mix the food together with gastric juices before it moves on to the small intestine.3. Intestinal Phase
The majority of digestion occurs in the small intestines during the intestinal phase of digestion. This third phase includes carbohydrate and fat digestion, as well as the remainder of protein digestion. Your pancreas secretes a bicarbonate buffer into the small intestine to reduce the acidity of the food mixed with hydrochloric acid coming from your stomach. Once neutralized, the pancreas and liver release digestive enzymes and bile specific to breaking down starches, sugars, fats, and protein peptides. Like those of the stomach, the muscles that line the wall of the small intestine contract to mix the food particles with the enzymes and digestive secretions. This propulsion pushes the food towards the large intestine. Along the way, the walls of the small intestine absorb the nutrients from the digested food and deliver them into the bloodstream. From there, the blood carries the nutrients to cells throughout the body. Finally, the food that isn’t broken down and absorbed until now moves into the large intestines. The large intestine does the last bit of absorption, trying to retain any water or remaining nutrients before elimination.
How to Improve Digestion
Sure, it’s important to understand how digestion works to break down the avocado toast you just ate. But it’s even more essential to know how to actually improve digestion. Try incorporating these tips to support each phase of digestion.Eat mindfully
Have you ever rushed through a meal to find yourself burping or hiccuping shortly after? Chances are you didn’t give your digestive system enough time to do its job effectively. Mindful eating means slowing down and taking the time to chew your food thoroughly. When you chew your food into smaller pieces, it’s easier for your digestive tract to handle. It also permits the chemical processes to take place that help break down carbohydrates and activate other enzymes before moving onto the gastric and intestinal phase of digestion.Don’t chug water with meals
Hydration is extremely important for digestion. However, chugging water during your meal can have the opposite effect. Water can dilute your gastric juices, which are key for breaking down food in the stomach. By no means do you need to avoid all water or liquids at mealtime. That said, you may notice a difference in how well your digestive system functions by saving most of your water consumption in between meals.Supplement with digestive enzymes
Lastly, many factors including genetics, environment, and age impact your ability to produce enough of the right digestive enzymes. And sometimes your digestive system needs a little help! Digestive enzymes are your secret weapon. I recommend taking a full-spectrum digestive enzyme supplement before your meals to support your body’s natural digestion process.
The post Here’s How Digestion Works & How to Improve Yours appeared first on HUM Nutrition Blog.
]]>The post How to Make Nut Milk in 6 Easy Steps appeared first on HUM Nutrition Blog.
]]>How to Make Nut Milk
The steps couldn’t be easier. All you need is a blender and about 15 minutes. To keep it simple, here’s how to make homemade nut milk:- Choose raw nuts.
- Soak the nuts (or don’t!).
- Drain and rinse the soaked nuts.
- Blend the nuts with filtered water.
- Strain the nut milk (if necessary).
- Refrigerate and enjoy!
Tips + Techniques
Now to elaborate, this DIY isn’t complicated. Actually, it’s pretty hard to mess up. That being said, here are some tips to ensure you make the best nut milk every time.Choose raw nuts
Raw nuts are the best to use since they soften much better than roasted nuts and make for a light, clean flavor.Avoid skins when possible
It’s best to use skinless nuts, like cashews or macadamia nuts. Otherwise, select a blanched variety of almonds, hazelnuts, or peanuts. This makes for a smoother texture and reduces the need for straining.Soak the nuts (or don’t!)
Soaking the nuts makes them easier to blend. Doing so can be as easy as placing them in a bowl and covering them with water until the morning. However, I know that’s not helpful if you need nut milk now! A quicker option is to cover the nuts with boiling water and let them soak for 10 minutes. You can also forgo the soaking if you have a high-speed blender. Run the blender for two to five minutes to ensure the nuts break down completely, with no soaking required.Strain the nut milk (if necessary)
Skinless nuts, such as cashews and macadamia nuts, don’t require straining. You may find that you can also get away without straining blanched nuts. However, most nuts tend to be more fibrous, leaving a pulp behind when blended. For that reason, you might prefer taking the extra step of running the milk through a cheesecloth or nut milk bag to ensure it’s silky and smooth.Keep it plain or Add Flavor
The cleanest, best nut milk will contain just nuts and filtered water. However, feel free to make it your own! Try adding a few teaspoons of sweetener like maple syrup or honey, a pinch of salt to enhance the flavor, or different flavorings like cocoa powder or fresh strawberries for chocolate or strawberry milk. My personal favorite is the vanilla cashew milk recipe below.Benefits of Making Your Own Nut Milk
Now you know how easy it is to make homemade nut milk… but why should you? The primary benefits touch upon cost, quality, taste, and nutrition.Cost Savings
First, this DIY is completely budget-friendly. Most store-bought varieties use thickeners in order to cut down on costs by using fewer nuts. With your homemade batch, you can use as little as a half cup to 4 cups of water. That being said, using more nuts yields a richer texture. We recommend a 1:4 ratio of nuts to water, but feel free to experiment and come up with what you (and your wallet) prefer!Quality Ingredients
Luckily, you can control every ingredient going into your nut milk! Look at the ingredient label on most packaged alt milks, and you’ll see a long list of ingredients like oil, guar gum, carrageenan, and gellan gum. Perhaps you’re even thinking what the heck they are. The extra ingredients typically act as thickeners that provide its smooth texture, prevent separation, and extend shelf life. However, they’re really unnecessary! The best option for plain nut milk is just two ingredients: nuts and water.Fresh Taste
The taste of homemade nut milk is far superior to any store-bought option. It’s rich and creamy, and actually tastes like the nut you made it with. Often, store-bought kinds are made from mostly water and contain only two percent of the actual nut.Nutritional Value
Since you can make homemade nut milk with more nuts than what you’d find in store-bought kinds, it has more nutritional benefits. Your DIY nut milk will pack more protein, healthy fats, and a higher concentration of natural vitamins and minerals than unfortified store-bought varieties! However, store-bought nut milk is often fortified. So if you rely on the fortification of B12, vitamin D, and iron in your nut milk, you may consider adding additional supplements or a multivitamin to ensure you’re meeting the recommended daily intake of these essential nutrients.PREP
0 minutes
0 minutes
COOK
0 minutes
0 minutes
SERVES
1
1
INGREDIENTS
INSTRUCTIONS
The post How to Make Nut Milk in 6 Easy Steps appeared first on HUM Nutrition Blog.
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