Best Breakfasts to Have to Support Your Fitness Goals

They say breakfast is the most important meal of the day — but if you’re chasing fitness goals, what you eat matters as much as when you eat. The right breakfast can fuel your workouts, build muscle and keep your energy steady all day. Whether you’re lifting, running or just trying to feel your best, these protein-packed breakfasts make it easier and tastier to crush your goals. Why Breakfast Sets the Tone for Your Fitness Goals  Breakfast isn’t just a “morning ritual” — it’s the fuel that powers your day and workouts. Eating a balanced, protein-rich breakfast can kick-start your metabolism, stabilize blood sugar and help your muscles recover and grow after exercise. Skipping breakfast can leave you sluggish, hungry and more likely to snack on empty calories later.  By including high-quality protein, complex carbs and healthy fats in your breakfast, you give your body the tools it needs to perform at its best — whether that’s lifting heavier, running faster or simply feeling energized.  1. High-Protein Greek Yogurt Parfait  If mornings are hectic, a Greek yogurt parfait is a lifesaver. Start with a base of creamy Greek yogurt packed with protein to support muscle repair. Layer on some granola for crunch and slow-digesting carbs, then add fresh berries for vitamins, antioxidants and natural sweetness.  Top it off with a spoonful of nut butter for healthy fats that keep you full longer. The best part? It takes just minutes to assemble, and you can prep a few jars ahead of time for grab-and-go mornings. This parfait isn’t just delicious — it’s an easy way to hit your protein targets while enjoying a breakfast that feels like a treat. 2. Veggie-Packed Omelet with a Twist  Eggs are a breakfast staple for a reason — they’re a protein powerhouse that supports muscle growth and keeps you satisfied. Amp up your omelet by adding spinach, mushrooms and peppers, which are loaded with fiber, vitamins and minerals. Mix in cottage cheese or top with smoked salmon for an extra protein punch. The result? A breakfast that’s as colorful as it is nutritious.  Omelets are also incredibly versatile. You can swap in whatever veggies or cheeses you love, making it easy to avoid breakfast boredom. With a short prep time, you can enjoy a gourmet-quality breakfast that fuels your workouts and keeps your energy steady throughout the morning. 3. Overnight Oats with Protein Boost Overnight oats are the ultimate “prep once, eat all week” breakfast. Start with rolled oats and your choice of milk, then mix in chia seeds, nut butter and fresh or frozen fruit. To make it a protein powerhouse, swap in cottage cheese, Greek yogurt or another natural alternative instead of relying on protein powder — this keeps it wholesome while still supporting your fitness goals.  Let it sit in the fridge overnight, and you’ll wake up to a creamy, satisfying breakfast ready to go. It’s filling, nutrient-dense and perfect for busy mornings. If you’re not into using natural protein sources, you can sprinkle some protein powder over the top of your meal so you get a similar effect with less effort. With endless flavor combos, from banana and peanut butter to berry and almond, overnight oats make it easy to stay on track while enjoying every bite. 4. Smoked Salmon and Avocado Toast  Avocado toast just got a protein upgrade. Start with whole-grain or gluten-free bread, spread a creamy layer of avocado and top with smoked salmon for omega-3s and high-quality protein. Sprinkle with a squeeze of lemon, cracked black pepper or some seeds for extra flavor and nutrition.  This breakfast is satisfying and can support muscle recovery, healthy fats and heart health. Plus, it’s visually stunning and perfect for Instagram-worthy mornings. Quick to assemble yet packed with benefits, smoked salmon and avocado toast proves that a trendy breakfast can also be functional, fueling both your workouts and your day. 5. Protein Smoothie Bowl  Smoothie bowls are as fun to make as they are to eat. Blend frozen bananas, spinach, nut butter and your milk of choice until creamy. For protein, add natural alternatives like Greek yogurt, cottage cheese or seeds instead of protein powder. Pour into a bowl and top with granola, berries or coconut flakes for crunch and flavor.  Smoothie bowls are customizable, nutrient-packed and ideal for post-workout mornings when your body craves quick, high-quality protein and carbs. They’re refreshing, filling and visually appealing — a breakfast that hits all the right notes for your fitness goals while making healthy eating feel like a treat. Rise, Shine and Fuel Your Grind  Fueling your body doesn’t have to be boring or complicated — it can be delicious, colorful and energizing. From creamy parfaits to hearty omelets and smoothie bowls that double as art, these breakfasts prove that eating for your fitness goals is anything but bland. Pick your favorite, mix them up throughout the week and watch how the right fuel powers your progress. Breakfast isn’t just the start of your day — it’s the launchpad for your goals.

Nuts like cashews, pistachios, almonds and the like have all had their time to shine. That said, there are so many more variants that are quite a joy to eat and great for your health and well-being. For example, pili nuts are rich in nutrients that can help your skin and body. Unfortunately, most people have never even heard of them before.  What Are Pili Nuts? Pili nuts are tear-shaped nuts native to Southeast Asia, typically cultivated in the Philippines. They typically have a hard shell that can be quite tougher than most nuts, though some already de-shell them so that they’re ready for consumption.  Some people eat pili nuts raw, while others try to roast them or incorporate them into recipes. Their general flavor profile is rather earthy and tender when prepared properly. They are vetted as a vegan-friendly and keto-friendly snack.  How Are Pili Nuts Healthy? The best thing about pili nuts is the amount of health benefits that they have, from being surprisingly filling to skin-enhancing and more. Here are the perks to keep in mind: 1. Fills You With Energy Nuts are a known superfood when it comes to fueling you with energy, and pili nuts are no exception to this rule. An ounce of these contains three grams of protein, so you can get a sizable amount of energy if you snack on them.  Pili nuts also have 13 grams of unsaturated fats, which is common in plant-based foods. Don’t get confused— these are considered the good kind of fats that can boost your energy without making you sluggish and help with easing inflammation.  2. Improves the Skin Pili nuts are also great for improving your skin. Their oils are used in some skincare products, typically coveted for their Vitamin E content. These vitamins can help bring a radiant glow to your skin and minimize inflammation, which is ideal for those with eczema or other sensitive skin conditions.  3. Boosts the Immune System Vitamin E also works as an antioxidant. While it helps with the exterior of your skin, it can also help with your inner health. It shields the immune cells from damage and enhances their ability to ward off viruses. While pili nuts won’t automatically make you invincible, the extra boost is still a good perk for such a tiny food.  4. Strengthens the Bones and Teeth Pili nuts, like most other nuts, contain a great deal of magnesium and phosphorus. This combination is the ideal mix for keeping your bones and teeth healthy. There’s also evidence that magnesium on its own can support certain bone minerals in the hip and femoral neck. It can even prevent the development of osteoporosis when combined with other bone nutrients.  5. Lessens Inflammation Pili nuts are already established as an anti-inflammatory agent, but it’s key to revisit just how effective they are. Locals in the Philippines turn pili into an antirheumatic agent that can lessen leg swelling, treat fever, ulcers and more. While further research is needed, there is enough anecdotal evidence to consider getting them for this use.  6. Easy to Digest Certain nuts like walnuts and peanuts may be hard to digest and should only be eaten in moderation. In contrast, cooked pili nuts are quite easy to digest and consume. Some may even take them raw as a laxative. However, it’s key to avoid this if you have a weaker stomach to avoid any adverse effects.  Why Are Pili Nuts So Expensive? Pili nuts are expensive because of the extensive processing can be. These are wild trees that are only available in Asia, so they are not as abundant as almond trees and the like. And if you factor in that they have to be imported from another country, that can also rack up the price.  There are suggestions to mechanize the production process, as it can shorten the processing time and boost the yield. However, this will require further global demand and other resources, such as government support. Pili Nut Recipes Once you’ve acquired packaged pili nuts, they’re generally ready to eat. However, there are some recipes that you can try out to elevate the food options.  1. Caramelized Pili Nuts Glazed or caramelized pili nuts are one of the most popular variations to try out, and it’s relatively easy to do with just sugar, water and oil. Here’s a step-by-step guide: Prepare your pili nuts by boiling them in water, making the skin easier to remove Add your deshelled pili nuts to an oiled pad and stir-fry them for a couple of minutes Pour enough sugar to coat the pili nuts after they turn golden brown Slow cook them until you let the sugar caramelize while on the nuts Make sure each nut is coated evenly before removing the pan from the heat Transfer to a bowl and let them cool before serving 2. Fall Spiced Nuts If you’re a fan of fall flavors, consider creating fall-spiced nuts. The warm flavors will suit pili nuts, and you can add more unsalted variants as you wish for texture. Here are the steps:  Add your nuts of choice to a greased baking sheet Mix maple syrup with cinnamon, garam masala, brown sugar, cardamom, salt and water Pour over the mixed nuts and toss them around to coat every single one Roast in the oven until it eventually caramelizes Take out the tray out and let it cool before breaking them apart and serving 3. Pili Nut Romesco Sauce Blend in Philippine and Spanish flavors together by making a pili nut romesco sauce. Here’s an overview of the steps to Erwan Heusaff’s recipe: Roast eggplants and bell peppers, then let them cool and remove charred skin Blend with pili nuts, olive oil, sundried tomatoes, red wine vinegar and water Season with salt and pepper as you’d like Top on toast with cheese and egg according to your liking https://www.tiktok.com/@erwan/video/7464537917642378514 Pick Up the Healthiest Nuts Ever Pili nuts can be quite a healthy and new option that you can introduce to your diet. Plus, they are versatile, so you can incorporate them into skin care products, food recipes and more. Share the word with a fellow nut lover on your social media!

Even though my favorite foods might hit the spot, I make a point of knowing how they can give me foodborne illnesses. If you know how to reset your gut when you eat contaminated food, you’ll feel confident that you can stay healthy. You deserve the relief I felt after I learned how to improve my gut’s health while recovering from a round of food poisoning with a bagged salad. What Does Gut Resilience Mean? Gut resilience means that your digestive system has a strong microbiome. I’m happy to report that it has nothing to do with doing sit-ups. Your microbiome helps your body resist or recover from imbalances caused by viruses, bacteria and anything else that causes unpleasant trips to the bathroom. Rebuilding it after an illness is how to return to your regularly scheduled bowel movements. How Food Contamination Happens When I was a kid, I imagined that people got food poisoning because they accidentally drank spoiled milk or rotten vegetables. Those things are gross, but tainted food often develops in ways consumers can’t see. Dole Fresh Vegetables issued a February 2024 recall because several of its salad kits possibly contained Listeria monocytogenes after interacting with a contaminated cheese line in another brand’s manufacturing line. You’ll never see that manufacturing facility or the microscopic ​​Listeria monocytogenes wiggling around in your cheese. You also can’t tell if your eggs have germs in the yolks or if your fruit absorbed unclean water during irrigation. I don’t say those things to make you swear off fresh foods. Knowing how unsafe groceries arrive in your home is essential to protect your health. Symptoms of Foodborne Illnesses You don’t have to panic if you start feeling queasy after eating. Watch for some common upset stomach symptoms that are easy to miss. I knew I’d eaten something bad when I had: Loose stools Stomach cramps Vomiting Fever Headaches Weakness Those side effects are similar to the seasonal flu, so I know how frustrating it is to wonder which one you have. If your symptoms start a few hours after eating, it’s likely food poisoning. The flu takes 12 to 24 hours to make people sick. Think about the last time you felt off and slowly developed nausea or a fever over the course of a day. Food poisoning doesn’t take that long because your stomach wants to eject the contamination immediately. How to Rebuild Gut Health After Food Poisoning Learning how to reset your gut after food poisoning could help you recover faster. I always start feeling better once I give my digestive system the dietary tools it needs to heal. 1. Drink Extra Water Throwing up or having diarrhea for hours will drain your digestive system of any extra liquid it might have had. Chugging water is the last thing I want to do when I’m sick, but I still prioritize sipping it throughout the day when I can. The body needs water for basic functions, including maintaining a stable digestive system. Ask a loved one to pick up some electrolyte-infused beverages at the grocery store when your stomach settles enough to rehydrate. Drinking water with electrolytes will help your small intestine absorb fluids better by activating sodium-glucose transporters.  2. Consume More Probiotics Imagine someone trying to repair their house without a toolbox. They wouldn’t accomplish anything if they didn’t have all the needed materials. Probiotics are a toolbox for your gut. The helpful bacteria let your body break food into digestible nutrients, but food poisoning symptoms evacuate them from your stomach like everything else. You’ll need to eat probiotic foods or take a supplement as you recover from eating contaminated food. The beneficial bacteria ease your stomach back into a digestive routine. They can also fortify your stomach lining, which may remain inflamed after hours of diarrhea and vomiting. 3. Gradually Return to Fibrous Foods I’ve heard people recommend eating high-fiber foods to improve their digestive tract. While that might be true while you’re healthy, the nutrient-dense ingredients are often too intense for stomachs recovering from food poisoning. Remember, you’re still rebuilding your microbiome in the hours and days after your symptoms subside.  Try to stick with easily digestible items as you recover and introduce fibrous foods like applesauce. Understanding why your digestive system will need time to handle fiber-dense foods like broccoli is easier once you learn how to rebuild your gut health after food poisoning. 4. Get More Sleep I couldn’t run a marathon and immediately win a boxing match. The race would exhaust me, leaving my muscles too weak to compete in the ring. I’d need to rest before that could happen. Foodborne illnesses are a similar workout for your stomach muscles. Your digestive system will be too exhausted from a round of food poisoning symptoms to return to full strength immediately. Try to sleep as much as possible once your vomiting or diarrhea subsides. Rest also gives your immune system time to fight an infection if you’re sick because a virus sneaked into your last meal. Reset Your Gut After Stomach Illnesses Food poisoning can seem world-ending, but your stomach will eventually quiet down. If you know how to rebuild your gut health after food poisoning, you’ll return to your routine faster. Knowing that I can nurture myself back to full strength brings me peace of mind, making foodborne illnesses seem less scary.

Period hunger is a real problem for many women, and it can be a double-edged sword since you’re either miserable with limiting your food intake or eating too much junk that’s bad for your body. Understand how to stop cravings with the power of better mindsets and habits.  Are Period Cravings Normal? Yes, period cravings are regular. If anything, some women even have some quite intense ones. The science behind it is that hormone shifts trigger your neurotransmitters to crave certain types of food.  However, it’s important to note that these same period cravings can also impact your gas and gut sensitivity. Any significant changes in diet can make you a little more gassy and bloated than usual.  What People Usually Crave Before Their Period People will have their own version of period cravings, and it’ll be mainly centered around their guilty pleasures. But generally, this is what people crave before their period.  Sweets: Most people crave sugar before their period, from powdered doughnuts to cookies and more. However, the hormonal changes influence their blood glucose and insulin sensitivity, especially for women with type 1 diabetes.  Salty food: Salty foods like chips and processed food can be addictive, and craving them is natural due to their mood-boosting hormones. It can be hard on your body to overindulge on these, and it’s double trouble when combined with sweets. Carbs: Potatoes, pasta, pastries, and other kinds of carbs are the ultimate comfort food, which is a must for period cramps. However, a big intake of these items can be too hard to ingest due to the amount of starch and fiber in them.   How to Stop Cravings The key to keeping your appetite in check is to condition yourself to prioritize your health first through your line of thinking and actions. For a more in-depth guide, check out the steps on how to stop cravings pre-menstruation.  1. Differentiate Hunger and Cravings Some people tend to excuse giving in to their period cravings by dismissing them as complete hunger. And while there are some similar symptoms between them, like a rumbling stomach and deep desire for food, there are distinctions that can help you manage your appetite. Period cravings stem from a need for emotional satisfaction. Meanwhile, hunger comes from a need to refuel your energy levels, as it’s been a while since you last ate. If you’re feeling hungry, you can typically cover it up with non-junk food.  2. Up Your Protein Intake When meal-planning for this time of the month, consider prioritizing your protein intake and eating a little more than usual. Protein keeps you satisfied a little longer since it satiates hunger and curbs cravings. Adding a boiled egg to your breakfast, lunch or dinner can make it more filling. You can also sprinkle in protein-filled snacks such as nuts and seeds in between meals.  3. Practice Mindful Eating Mindful eating is a great way to reframe your meal times as a time to refuel rather than consume as much as possible and get a serotonin boost. For example, pay attention to how much food you’re putting on your plate when serving yourself. You can also aim for present-moment awareness as you eat. Try to reflect on how your food makes you feel and whether you feel full. Practicing this before your period cravings hit makes it easier to do during them.  4. Look for Healthy Alternatives Another way to deal with your cravings is by scheduling healthier alternatives. For example, you know that you always crave chicken nuggets straight out of the freezer bag. A good compromise is to make some tofu nuggets instead from scratch. The best case scenario is that you’ll love the healthier version and stick with it for a while. If it doesn’t taste great, you could be swayed away from those cravings for a bit.  5. Drink More Water Feel a little more full, crave a little less. A glass of water can go a long way in regulating your appetite throughout the week. Plus, the extra boost of hydration can relieve certain period pains like headaches, cramps and bloating.  Having trouble with remembering to get the glass? Consider keeping a bottle on your person at all times. You can also set a few reminders throughout the day via the phone's alarms.  6. Focus on Getting Enough Sleep Periods already create enough hormonal changes to trigger food cravings, and sleep deprivation can aggravate that to another degree. Thus, getting your sleep can minimize the desire for unhealthy foods. Granted, it can be tougher to sleep when menstruating. A heat pack on the abdomen can help soothe any cramps and pain. You can also try other sleeping positions, like lying on your side. Remember to support yourself with the softest pillows.  7. Distract Yourself with Leisure The emotional satisfaction that comes from binge-eating on your period can be attained through other activities instead. For example, try to look for a great show or book that you can watch or read throughout the week. A massage or a warm bath is also therapeutic, especially since it can soothe the muscular tension in your body. You can also try other low-impact activities like yoga, gentle exercise or a mere walk in the park if you feel up to it.  Bonus: Indulge in Moderation Refraining from your period hunger is ideal. However, heightened cravings can reduce women’s self-control and make them give in to them anyway. If that’s the case, cut yourself slack and get what you want. Just make sure you’re only portioning an appropriate amount to eat.  You can also make it a little healthier with certain additions. For instance, top your pizza with arugula and mushrooms, or have a side of corn and carrots to your mashed potatoes.  Stopping Your Period Cravings Figuring out how to stop cravings can be a tall task, especially during your period. That said, it’s generally better for your health to get it under control, especially before it gets too out of hand. Build up good habits from the get-go and manage your appetite as best as you can. Subscribe to our newsletter for more tips!

If you have been told that you have high triglycerides, you might be wondering what they are, why they matter, and what you should do. Understanding triglycerides is an important factor in maintaining good heart health and high triglyceride levels are a serious risk factor for many conditions. Fortunately, there are easy ways to lower triglycerides naturally.  What Are Triglycerides? Triglycerides are lipids — a type of fat. When you eat, your body doesn’t typically use all of the calories at once. The excess calories are stored as triglycerides, enabling your body to use this energy later. These lipids are therefore a vital source of energy for the body, and the most common type of fat found in the body. They are essential for a wide variety of bodily functions.   What Is the Difference Between Triglycerides and Cholesterol? While both triglycerides and cholesterol are lipids, they serve different purposes and have different characteristics. Cholesterol is a waxy substance produced by your liver. While triglycerides function primarily as energy storage, cholesterol is used to make cell membranes, some hormones and vitamin D.  You have probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) and you probably know to keep your LDL levels under control. However, while high LDL and high triglycerides often occur together, they are considered separate risk factors. It is possible to have high LDL and low triglycerides, and vice versa.     What Are the Risks of High Triglycerides? Evidence shows that high triglycerides are linked to a number of health risks, including: Coronary heart disease Vascular disease Heart attacks Strokes 7 Proven Ways to Lower Your Triglycerides Your doctor will typically advise you to try proven dietary and lifestyle adjustments first, resorting to medication only if these measures don’t help. So, how can you lower triglycerides naturally? There are a number of foods that lower triglycerides and some lifestyle changes are important too. Here are some ways to get started — and these measures will also improve your overall heart health. 1. Watch Your Sugar Intake Sugar occurs naturally in numerous ways in your diet — for example, fructose in fruit or lactose in milk. However, most people consume much more sugar than they need, and this sugar is then converted into triglycerides for storage.   Check food labels to see how much sugar food contains, switch to low-sugar alternatives and avoid adding extra sugar to your diet, such as putting sugar in your coffee. The American Heart Association recommends adding no more than six teaspoons of sugar a day for women and nine for men.  2. Choose Healthy Fats Your body needs fat to function, but some fats are healthier than others, especially for your heart. Try to limit your fat intake and choose polyunsaturated fats for cooking where possible, such as: Corn oil Soybean oil Safflower oil Sunflower oil Olive oil Many of these oils are rich in omega-3 fatty acids, which have been shown to help lower triglycerides.  3. Eat More Fish and Less Red Meat Oily fish, such as salmon, sardines, mackerel, cod, herring, tuna, and trout, are also high in omega-3, and eating at least two servings a week can improve your overall heart health and bring down triglycerides. By contrast, foods high in saturated fat — like red meat — are also high in triglycerides, so by replacing these with fish, you are taking an important step.  4. Eat Your Veggies, Seeds and Nuts Vegetables, seeds, nuts and grains are also excellent foods that lower triglycerides. Choose low-fructose vegetables, such as: Green beans Eggplant Spinach Kale Bok choy Zucchini  Carrots Parsnips Brocccoli Cauliflower Squash Whole grains such as wholemeal bread, brown rice, quinoa and buckwheat are also proven to lower triglycerides, as are flaxseeds, walnuts, almonds, pecans, cashews, sunflower seeds and other types of nuts and seeds, which are typically high in omega-3 fatty acids. However, nuts and seeds can be high in fat, so enjoy them in moderation.  5. Lose Excess Weight Away from dietary changes, the single biggest thing you can do to lower your triglycerides is to shed any extra weight you are carrying. This is because losing weight decreases the amount of fat your body is storing, and triglycerides are the main fat storage mechanism. Reaching a healthy weight can put triglyceride levels back into a normal range and even losing just 5% of your weight will help. 6. Get Regular Exercise Exercise contributes to weight control, of course, but that’s not the only reason you should get your body moving if you want to lower your triglycerides. When you exercise, your muscles burn energy — and guess what they use for fuel? Exercise, therefore, leads to a decrease in triglycerides in your bloodstream.  Exercise can also reduce triglyceride production in your liver, further reducing your overall levels. Aim for 20-30 minutes of aerobic activity for five days a week. As an added bonus, this should also cause your levels of “good” cholesterol, HDL, to rise.  7. Limit Alcohol Consumption and Quit Smoking Alcohol contains a lot of sugar and calories that your body doesn’t need, so alcohol consumption contributes to high triglyceride levels, among other health issues.   Smoking disrupts lipid metabolism and causes an imbalance in your bloodstream, increasing triglycerides while decreasing “good” cholesterol.  Can Supplements Help Lower Triglycerides? Yes, studies have shown how a number of supplements and vitamins can potentially reduce triglyceride levels.  Fish oil: As mentioned, fish oil contains omega-3 fatty acids that are known to assist with good heart health. Vitamin D: A recent study found that Vitamin D supplementation can significantly improve triglyceride levels in people with type 2 diabetes. A previous study in 2019 found this in the general population, too, although the mechanism for this is not yet widely understood.  Curcumin: A study in 2017 found that this compound, found in turmeric, significantly reduced triglyceride levels as well as LDL, the “bad” cholesterol.  Niacin: This B vitamin has been used to lower triglycerides, but it doesn’t work for everyone and can cause side effects in high doses, so speak to your doctor about whether it is right for you. Fenugreek: A review in 2020 concluded that fenugreek was effective at lowering lipid levels, including triglycerides. However, the studies used in the review were small, so more research is needed in this area.  Consult your doctor or healthcare professional before starting any supplements, especially if you have other health conditions or are taking any medication.  How to Lower Triglycerides and Improve Heart Health Reducing your triglyceride levels starts with the dietary and lifestyle changes outlined above. By understanding what triglycerides are and how they function, you can make healthier eating choices that should help your levels come down.  All of these choices are good for your overall health, too, so consider lowering triglycerides as part of an overall health improvement effort. By making conscious decisions about what you eat and how you exercise your body, you will see results fast and protect yourself against future health problems.

Health and fitness are more than just buzzwords, as people have eagerly taken accountability for their physical well-being. To achieve this, they’ve optimized their nutrition with plenty of lean meats, fresh produce and other wholesome foods. But it begs the question: How much protein is too much protein?  Consumers are regularly bombarded with advertisements for shakes, powders, bars and supplements. Occasionally, a high-protein diet fad circulates, promising more energy, muscle mass and curbed cravings. Although increasing your intake has proven benefits, there are some drawbacks.  The Protein Craze First, there was the Atkins Diet, then the paleo and keto craze. This type of diet culture has been around for a long time. Yet, consumers seem to be talking about meat and plant-based sources more than ever before. According to one report, user searches for “high protein” reached a five-year high in 2023, with a 32% increase in online discussions year over year since. Much of this interest is driven by cleaner eating and a lower carbohydrate and fat intake. There is also an endless array of options at supermarkets and restaurants, as companies capitalize on the trend with powders, bars and delectable menu offerings. Sales of high-protein products rose by 21.6% from 2021 to 2022.  This nutrient isn’t bad for you, though. In fact, people experience greater satiety, body composition and performance from eating more of it. There is also a greater awareness of the health advantages, as the medical community has dispelled myths around animal-based sources. The problem lies in overeating it. How Much Protein Should You Eat in One Day? The amount of meat and plant-based protein you consume depends on several factors, such as your body weight, age and whether you are pregnant or breastfeeding. Experts say the recommended daily allowance is 0.8 grams — 10% to 35% of daily calories — for those 18 and over.  About three-quarters of Americans meet or exceed the suggested amount. However, 90% do not eat enough seafood, while over half do not meet this amount of nuts, seeds and soy products.  What Happens When You Eat Too Much Protein — Or Too Little? When you eat too much meat, several things can happen to your body. For instance, you may not get enough fiber, which can cause constipation. Conversely, some people experience diahrrea after supplementing with dairy products and processed foods. Despite what popular diet culture tells you, excessive intake could cause you to gain weight instead of lose it. One study even showed that eating foods like meat, eggs and plant-based sources during the first year of your life results in a higher body mass index, higher fat mass and a greater risk of obesity later in life.  Animal sources also contain the amino acid leucine, which may cause plaque buildup and artery blockages after accumulating in the vascular system. This leads to arteries hardening — a major risk factor for a heart attack or stroke. Of course, the most alarming outcome of overconsumption of red meat is cancer. Studies show an increased prevalence of gastrointestinal, colorectal and breast cancer due to the presence of heme iron, which stimulates oxidative stress, resulting in tumors. What Are Good Protein Sources for a Healthy Diet? If you’re wondering how much protein is too much protein for your health, others could be questioning how to increase their intake. Although supplements can compensate for a lack of nutrients, it is best to get more nutrients from whole foods. Beans, legumes, egg whites, fish, lean meats, nuts and seeds, and dairy products are the most nutritious sources for a well-balanced diet. Soy products like tofu are also excellent sources for plant-based dieters.  Avoid eating animal protein and processed foods high in saturated fat, including fatty cuts of beef, pork and lamb, ground beef, deli meats and duck. These products can increase your risk of cardiovascular disease and diabetes.  It’s About Balance, Not Excess Protein is an essential component of your daily diet. However, it does not supersede other wholesome foods containing fiber and carbohydrates. Striking a balance between protein intake, grains, produce and dairy products is crucial for optimal health. Likewise, listening to your body better indicates what it needs, whether cutting back on how much you consume or increasing the amount.  Frequently Asked Questions When Should You Consume Protein? Consider eating protein earlier in the day, especially if you work out. Starting your morning with a protein shake, cottage cheese, Greek yogurt, or eggs will support muscle recovery and growth by giving you a steady source of amino acids. It is also more satiating, making you feel fuller for longer.  How Do You Handle Meat Safely? It is crucial to handle meat carefully to avoid the spread of harmful bacteria, such as Salmonella, E. coli and Campylobacter. You should wash your hands for 20 seconds with warm, soapy water before, during and after preparing meat. Also, thoroughly clean countertops, dishes and cutting boards that came into contact with it. To keep you and others safe, avoid cross-contamination with other foods, ensure meat is cooked to the appropriate minimum internal temperature and properly store it in the refrigerator.  Should You Eat More Protein If You’re Active? Generally, athletes and those who work out require more nutrients than someone who lives a sedentary lifestyle. On average, endurance athletes, such as runners, need 1.6 grams of protein per kilogram of body weight to rebuild and repair muscles.  Is It OK to Eat the Same Food Daily? Eating the same food daily is fine as long as it is nutrient-dense and not overly saturated with fat. White meat chicken that is baked or grilled is a good option. In many cases, eating the same food daily takes the guesswork out of eating healthier, helps you count calories more easily and saves you time deciding what to eat.  However, your gut microbiome needs variety for healthy digestion. Likewise, you might get bored eating or miss out on essential nutrients.

Calorie counting can be a powerful tool for managing weight and improving your health, but only if done correctly. Whether you’re trying to lose, gain or maintain weight, understanding how to track your intake effectively and healthily is key.  What You Should Do Done mindfully, calorie counting can help you spot patterns, make smarter food choices and stay aligned with your health goals. The key is to approach it with flexibility, accuracy and a focus on real nourishment.  Know Your Why Before you log your first calorie, you need to know why you’re doing this. Are you trying to lose weight? Gain weight? Put on muscle? Improve your awareness around food? Knowing your motivation will help you stay consistent and avoid getting discouraged.  Calculate Your Daily Needs Accurately Your daily calorie needs depend on various factors, such as age, gender, height, weight and activity level. Use a reputable calorie calculator that takes this information into account. The more detailed your input, the more accurate your suggested daily calorie goal will be. Reassess every few months or when your routine or weight changes significantly.  Use a Reputable App or Journal Digital apps like MyFitnessPal, Cronometer or Fat Secret can make logging easy and accurate. They also allow you to track macronutrients and vitamins, not just calories. If you prefer analog, a simple notebook works too, just make sure you’re consistent with portions and measurements.  Learn to Estimate Portion Sizes Weighing and measuring your food is ideal when you’re starting out, but it’s not always realistic. Train your eye to recognize standard portions — like what 3 oz. of chicken or one cup of rice actually looks like. This skill makes dining out and eating on the go less stressful. It’s also best to weigh your food in the beginning for the most accurate measurement. For example, the average banana contains about 89 calories, but this will vary widely depending on the weight of the banana. Use a kitchen scale to avoid consuming more than you realize.   Prioritize Nutrient-Dense Foods When you're tracking, quality matters as much as quantity. Choose whole, unprocessed foods rich in vitamins, minerals and fiber. Think of leafy greens, lean proteins, legumes, whole grains, fruits, nuts and seeds.  Make Room for Foods You Love Yes, even pizza or dessert. When you restrict too much, you’re more likely to binge later. Learn how to incorporate your favorite foods mindfully, so you can enjoy them while sticking to your goals.  Stay Hydrated and Listen to Your Hunger Cues Sometimes what feels like hunger is actually thirst or fatigue. Drinking enough water and checking in with how you feel can help you avoid unnecessary snacking or over-restricting. Adjust as You Go Your calorie needs aren't static. They’ll change based on weight, activity level, age and goals. Check in regularly and make adjustments as needed. If your progress stalls, your body might need fewer or more calories than when you started. Give Yourself Grace You will go over your calorie limit some days. You’ll forget to log a meal or snack and that’s normal. The goal isn’t perfection — it’s consistency. One off day won’t undo your progress. What matters most is what you do most of the time. What You Should Not Do  Calorie counting can easily go from helpful to harmful if you’re not careful. Avoid these common pitfalls to keep your mindset healthy and your results sustainable.  Obsess Over Every Single Calorie Yes, calories matter. But obsessing over exact numbers can lead to anxiety and an unhealthy relationship with food. A 100-calorie pack of cookies and 100 calories of almonds have different impacts on your body. Try to focus on the nutritional value of your food, not just the calories. Focus on the big picture — overall nutrition and how you feel, not just numbers. Forget About Hidden Calories The splash of cream in your coffee? The oil you used to saute your veggies? The tiny bites off someone else’s plate? They all count. It’s easy to overlook these sneaky calories, but they add up fast. Be mindful.  Eat Too Little Drastically slashing your calorie intake might show fast results, but it’s not sustainable and it can slow down your metabolism, make you feel exhausted and lead to nutrient deficiencies. Always aim to eat enough to fuel your body, even if your goal is weight loss.   Rely on Exercise to “Earn” Food Food is fuel, not a reward or something you have to “burn off.” Yes, physical activity increases your caloric needs, but tying your food intake to how much you’ve exercised can lead to guilt and overcompensation. Keep the two separate for a healthier mindset.  Compare Your Numbers to Someone Else’s  Your best friend might thrive on 2,200 calories while you feel better on 1,800. Everyone has different metabolisms, goals, body types and routines. Stick to what works for you and avoid comparison traps.  Panic When You Eat Out You won’t always know the exact calorie content of your meal and that’s OK. Make educated guesses, enjoy your food and move on. One meal won’t derail your entire week. Let the Scale Be Your Only Measure Calorie counting should support your overall wellness, not control it. Pay attention to how your clothes fit, your energy levels, your digestion and your mood. The scale is just one piece of a much larger puzzle.  Ignore Your Body’s Feedback If you’re always hungry, tired or thinking about food 24/7, something’s off. No app knows your body better than you do — listen to it.  Let It Take Over Your Life If calorie counting starts making you feel anxious, guilty or obsessive, it might be time to take a break. Health is about more than just numbers. Your mental well-being matters just as much as your physical health.  Who Should Count Calories? Calorie counting isn’t for everyone, but it can be helpful for certain people. You might benefit from tracking if: You’re trying to lose or gain weight in a structured way. You’re an athlete or fitness enthusiast who needs to fuel for performance.  You’re managing a condition like diabetes or PCOS and need to monitor intake.  You’re new to nutrition and want to learn what’s really in your food.  However, if you have a history of disordered eating, calorie counting may do more harm than good. In that case, working with a registered dietitian or intuitive coach can be a healthier approach.  Balance Matters More Than Precision Calorie counting should support your life, not control it. You’re not aiming for perfection. You’re learning, experimenting and building habits that last. Some days will be spot-on and others won’t, but that’s all part of the process. 

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

Many young people track their protein intake with smoothies, creative meals and specialized snacks. The trend is all over the internet, which might partially explain why people forget about fiber. Learning about why it’s important and how the nutrient can improve your health might encourage you to refine your diet. Are Young People Getting Enough Fiber? The Cancer Research Institute recently published findings that one in five adults diagnosed with colon cancer is now under 55 years old. While there are many reasons colon cancer can develop, a lack of fiber may contribute. The nutrient provides many health-boosting benefits you can enjoy today if your diet doesn’t have a strong fiber foundation. There’s no need to sign up for culinary classes either. Fiber is widely available in many budget-friendly foods. Health Benefits of Fiber You might find it easier to make long-term changes to your diet once you know how each nutrient serves you. Uncover what fiber does for your health to get excited about eating more of it. 1. It Feeds Your Microbiome Fiber is a prebiotic, so it supports good bacteria in your gut by feeding it. Maintaining those colonies helps your body break food down. You’ll absorb more nutrients in your meals and snacks if your gut is up to the job. You may even feel more comfortable after eating if your digestive system isn’t straining to break food down like it may have been in recent years. 2. It Regulates Your Blood Pressure You might not think fiber has anything to do with blood pressure, but that’s untrue. When it feeds your microbiome, your body gets the nutrients it needs to relax your blood vessels. Research shows that eating fiber consistently lowers blood pressure long-term through this natural effect. 3. It Reduces Your Colon Cancer Risk When fiber enters your digestive system, it mixes with your stool and absorbs water. The liquid turns your waste into a solid mass that passes easily through your colon. When that happens consistently, Christina Fasulo, RDN, CNSC, says it limits your carcinogen exposure by reducing its contact with your colon lining. Eating more fiber won’t eliminate your cancer risk, but it could help you avoid an early diagnosis. 4. It Makes You Feel Full If you always deal with cravings, you might need help feeling full. Fiber can solve that problem. When it reaches your stomach, its water-absorbing abilities expand your stomach and trigger additional hormone production. Those hormones promote a sense of fullness by telling the brain you’re satisfied. You could gain better portion control with more fiber in your meals. 5. It Prevents Blood Sugar Spikes Fiber from whole foods and high-fiber products can improve insulin sensitivity and reduce how often your blood sugar spikes. High blood sugar makes your kidneys work harder and can lead to diabetes. You’ll keep yourself healthy by being aware of how much fiber you eat daily and adding more when needed. 6. It Balances Cholesterol Levels Cholesterol builds up when you don’t have enough lipoproteins to move it through your blood vessels. Eating additional sources of soluble fiber aids serum lipid management so your body can take care of cholesterol before it poses a health concern. Refining your diet with fiber-filled groceries may prevent or manage heart conditions better. How Much Fiber Should You Eat? Experts recommend that adults eat 25 to 30 grams of fiber daily to support their health. You don't need to worry if you aren’t consuming anywhere close to that much fiber. Making minor dietary adjustments can make your daily intake reach those numbers and support your well-being. What Are the Disadvantages of Eating Fiber? Some people experience the disadvantages of fiber if they don’t integrate it into their diet slowly. The nutrient can cause gastrointestinal pain or flatulence for people with sensitive stomachs. Try increasing your fiber intake slowly over many days. Once your digestive system gets used to encountering and breaking it down, you can enjoy more fibrous foods without discomfort. Creative Ways to Improve Your Diet You don’t need to pay a nutritionist to show you how to eat fiber more consistently. Consider using a few trusted strategies to bulk your diet with the gut-supporting nutrient. Enjoy More Carbs One medium potato has five grams of fiber, so consider eating more of the budget-friendly veggie. Regular and sweet potatoes are both full of fiber. You could enjoy them baked, mashed or roasted. Oats are another natural source of carb-based fiber. You’ll get 12 grams of the nutrient in 100 grams of steel-cut oats. Make them for breakfast, meal prep them on weeknights or bake them into muffins to enjoy more of the organic grain. Make Greener Dishes When in doubt, visit the produce section of your grocery store and grab something green. Dark green foods are often high in fiber. Broccoli has 1.82 grams in every cup, and Brussels sprouts add 4.8 grams of fiber to your diet for every 100 grams you cook. Roast, fry or shred the green veggies to easily incorporate them in casseroles, sheet pan meals and more. Experiment With Fruit If you consider yourself someone with a sweet tooth, you might feel relieved to hear that fiber is in numerous fruits. The National Cancer Institute points out that it’s available in foods like strawberries, blackberries, apples and apricots. You can dine on them while they’re fresh, bake them into desserts or blend them into smoothies. They’ll retain their nutritional value no matter how you prefer to eat fruit. Start Eating Healthier Today You don’t have to feel like eating more fiber is a struggle. Explore the various foods it comes in to have fun making new recipes. You’ll improve your health and potentially reduce your risk of colon cancer by trying to reach the recommended fiber intake for the average adult. Talk with your doctor if you have any questions or feel you might benefit from more or less than the recommended guidelines.

Are you craving breakfast or an afternoon snack that’s incredibly delicious, easy to make and packed with nutritional benefits? Instead of whipping up your usual egg toasts or pancakes, why not try golden milk overnight oats? It’s a beautiful blend of healthy ingredients that creates a delicious flavor, especially when mixed with rolled oats and your favorite fruits, seeds and nuts. Discover its health benefits and three easy recipes. What Is Golden Milk? Golden milk, turmeric milk or turmeric latte consists of healthy ingredients like milk, ginger, turmeric, nutmeg and cinnamon. It has a bright gold appearance, stemming from the mixture of milk and turmeric. Some people mix other spices and sweeteners to create their desired mixture. At first, it may seem a lot, but it packs a punch in terms of nutrients and benefits. You can drink it as is or mix it with other dishes, such as overnight oats. What Is Golden Milk Good for? This ingredient feels like a warm hug for your body, offering the following benefits: Reduces inflammation: Turmeric contains curcumin, the compound that gives it a striking yellow color. Many studies associate it with lower inflammation levels, resulting in decreased risk of chronic diseases like rheumatoid arthritis and heart illnesses. Better brain power: Curcumin can help improve your working memory and mood, offering you that much-needed boost you need to start the day. Fights oxidative stress: Golden milk is a rich source of antioxidants, which can help neutralize free radicals that can harm your cells. Improved gut health: Curcumin and turmeric alone or in combination with other medications can help relieve symptoms of irritable bowel syndrome.  Helps lower blood sugar levels: Cinnamon can help lower blood sugar by slowing down the breakdown of carbohydrates. Like other food ingredients, it can come with possible health risks. If you’re buying pre-made golden milk, pay attention to the ingredients list and look for possible ingredients that may trigger an allergic reaction. As long as you don’t have allergies to the ingredients, you can enjoy everything that golden milk has to offer. 3 Golden Milk Overnight Oats Recipes to Try One of the most enjoyable ways to enjoy this natural elixir is to add it to overnight oats. It’s a solid alternative to your milk of choice, giving your meal an extra nutritional boost. Here are four golden milk overnight oats recipes to try out. 1. Easy Golden Milk Overnight Oats This recipe is ideal if this is your first time making overnight oats. It’ll make you realize how easy it is to create such a delicious and nutritious meal that you can enjoy as a breakfast or a snack. It’s rich in healthy fats, fiber, good carbohydrates and protein, making it a great pre-workout meal. Golden milk ingredients: 1 ¼ cups of coconut milk or any nondairy milk ¼ teaspoon of cinnamon ½ teaspoon of turmeric ¼ teaspoon of cardamom ¼ teaspoon of ginger ⅛ teaspoon of black pepper ½ tablespoon of coconut oil Maple syrup, honey or agave syrup to taste Oats and add-in ingredients: ½ cup of steel-cut oats or 3/4 cup of rolled or quick oats Chia seeds Collagen peptides powder Nut butter Blueberries Hemp hearts Protein powder Instructions: In a saucepan over low-medium heat, add milk and spices, then whisk until warm. Add in your preferred sweetener and whisk until it dissolves. Do not let the mixture come into a boil. Remove from the saucepan and cool for 10 minutes. Add oats, chia seeds and other preferred add-ins in a 16-ounce jar. Pour golden milk into a jar and seal with a lid. Give the container a shake and store it in the refrigerator for at least eight hours before eating. Top with fresh fruits like blueberries or add more cinnamon or nut butter. 2. Vegan-Friendly Recipe Looking for a vegan golden milk overnight oats recipe? This is your best bet. The golden milk recipe contains black pepper to help your body absorb turmeric better. Don’t be scared to try this out — just add your favorite vegan ingredients and you won’t notice the pepper taste at all. Ingredients: ½ cup of rolled oats ¼ teaspoon of ground turmeric ¼ teaspoon ground cinnamon ⅛ teaspoon ground ginger 1 tablespoon of chia seeds Pinch of salt and black pepper ⅓ cup of unsweetened plain nondairy yogurt 2 teaspoons of maple syrup ½ cup of nondairy milk Instructions: In a medium bowl, mix all dry ingredients together. Stir until everything is combined. Pour nondairy yogurt, maple syrup and milk. Mix well. Add the mixture into a jar and seal with a lid. Put in the refrigerator for at least four hours before serving. Add desired toppings and enjoy. Some topping ideas include fruits and almonds, pecans and walnuts, which are rich sources of healthy fats, proteins and fiber. 3. Elevated Golden Milk Overnight Oats Ready to take your overnight oats to the next level? Try this recipe if you’re tired of the usual, classic recipe. Instead of chia seeds, you’ll need sweet basil seeds, which have twice the amount of nutrients, to upgrade your overnight oats.  Ingredients: 1 cup of rolled oats ½ teaspoon of turmeric powder 1 tablespoon of basil seeds 1 cup of cashew milk or any other plant-based milk ¼ teaspoon of black pepper 1 teaspoon of ginger 1 teaspoon of cardamom 1 teaspoon of Ceylon cinnamon 2 tablespoons of honey 1 whole vanilla bean Almond yogurt Banana Optional: puffed amaranth and pomegranate seeds Instructions: In a medium bowl, add rolled oats, basil seeds, black pepper, cinnamon and honey. Mix before adding milk, vanilla, ginger, turmeric and cardamom. Pour the mixture into a jar, seal with a lid and refrigerate overnight. In the morning, add honey, caramelized bananas, almond yogurt and other preferred toppings. Store in the fridge for up to four days if fresh milk was used. Create Your Golden Milk Overnight Oats Today Embrace the nourishing power of golden milk overnight oats! If you noticed, all recipes only take less than 15 minutes to create, as long as you already have the ingredients ready. These game-changers are sure to wow your family and friends, too. Don’t forget to share the goodness with them!