However, you’ve likely also heard chatter over the years about artificial sweeteners maybe not being the most ideal choice for your gut and overall long-term health. So if it’s diet soda or nothing when it comes to your mealtime drink of choice, this begs the question: Is drinking diet soda with a meal better or worse than simply drinking nothing? Let’s find out.

Health implications that have been linked to diet soda consumption

This question really boils down to two curiosities: the health impacts of diet soda and the importance of hydration—and which is more important. Let’s start with what impact diet soda has on our health.

So much research has been conducted around diet soda and its health implications, from nearly every angle you can imagine. Here are some of the biggest takeaways:

Stroke and heart disease

Diet soda can impact heart health. An article published in Stoke examined data from the Women’s Health Initiative and found that drinking two or more artificially-sweetened beverages (ASBs), including diet soda, per day was associated with increased risk for stroke, heart disease, and all-cause mortality. Another review echoed these findings, with ASBs being linked with overall increased cardiovascular disease risk. Diet soda has also been linked to increased risk of type 2 diabetes and metabolic syndrome.

Brain health

Emerging research is also finding links between brain health and diet soda. The most common artificial sweetener found in diet soda is aspartame, made primarily of amino acids aspartic acid and phenylalanine. Aspartame intake can lead to increased levels of these amino acids in the brain and according to a review in Nutritional Neuroscience, these specific building blocks of protein can inhibit the formation and release of neurotransmitters including dopamine, serotonin, and norepinephrine in the brain. These neurotransmitters regulate neurophysiological activity. Aspartame may also elevate cortisol (a stress hormone) levels in our brain as well as create free radicals. All of this translates to diet sodas containing aspartame having the potential to impact our brain health. Another review found aspartame-containing foods, like diet soda, to be correlated to migraines as well.

Bone health

When it comes to diet colas in particular, bone health can also be a concern. One study found that the phosphoric acid combined with the caffeine found in colas, including diet varieties, was associated with lower bone mineral density. These findings were only tied to colas, not other carbonated soft drinks, as they are the only sodas containing phosphoric acid, generally. While another found that soda consumption of all kinds was associated with increased risk for hip fracture in postmenopausal women, a tell-tale sign of low bone density.

Dental health

Our teeth are also not safe from the effects of diet soda, due to its acidic nature. One research group found both regular and diet soda to be associated with negative impacts on tooth enamel, while another linked them to actual tooth erosion.

Still, correlation ≠ causation

TL; DR? A significant body of research has been done on the implications of diet soda, and it’s clear that there aren’t many mentions of health perks. However, it’s important to keep in mind that more research (on artificial sweetener in particular) is needed, and that many of these studies suggest correlation rather than causation. Finally, know that the American Cancer Society and supporting studies have deemed aspartame not to be linked with cancer, and that aspartame and foods containing the sugar substitute have been deemed safe by both the U.S. Food and Drug Administration (FDA) and World Health Organization (WHO).

Importance of hydration

Speaking of health perks. While that information about diet soda’s health impacts may be deterring, what about hydration? Isn’t hydration important enough to prioritize drinking diet soda at a meal over nothing?

Hydration is indeed important for nearly every aspect of human life, especially given that our bodies are made up of mostly water. Staying well-hydrated helps to maintain optimal organ function, especially within our kidneys and brains. It also helps our bodies digest food easily, helps keeps our immune system and energy levels intact, and boosts skin health.

Diet soda provides some water, but it also often contains caffeine, which can have a diuretic effect, though minor. This means that it actually causes the body to release water through urine, having the potential to possibly dehydrate us slightly. The water from diet soda will still provide more hydration than its caffeine content will dehydrate, but this dynamic is something to keep in mind.

This means that [diet soda] actually causes the body to release water through urine, having the potential to possibly dehydrate us slightly. The water from diet soda will still provide more hydration than its caffeine content will dehydrate, but this dynamic is something to keep in mind.

You might have also heard some so-called health buffs recommend actually not drinking fluids with meals as they could interfere with saliva, digestive enzyme, or stomach acid production, while speeding digestion—all of which could result in undesirable symptoms like gas, bloating, diarrhea, or even constipation. However, there’s no scientific evidence to back these claims. Rather, drinking at meals can actually aid in digestion and help food move through the digestive tract more smoothly. This lends to less bloating, gas, and constipation. Drinking with meals can also help you feel more satisfied after eating.

So, is diet soda bad for you?

So, what’s the bottom line? With the evidence available, ideally we’d steer clear of diet sodas due to their health implications. However, overall hydration and drinking at meals is super important. The easy medium here is to find healthy alternatives.

If the soda flavor is what you’re after, there are so many healthier alternatives out there, including Poppi, Olipop, and even Rowdy Mermaid is coming out with a line of Good Mood Sodas. While these options have a small amount of added sugar, none containing more than 5 grams, which is significantly less than that of the regular stuff. They’ll all still deliver on the caffeine, flavor, and even offer additional health benefits through the inclusion of fiber and prebiotics.

Otherwise, flavored waters, seltzers, tea, coffee (bonus point for decaf!), and fresh, no sugar added juices are also great alternatives. While some of these will provide caffeine, there will be no added sugar anywhere in sight and all will offer the hydration we’re looking for.

And while it might be time to choose a diet soda alternative due to its concerning potential health impacts, there are so many other options that will deliver hydration, caffeine, and downright deliciousness.

Dan Buettner, an author and researcher who studies the world’s longevity hotspots (aka Blue Zones, which include Ikaria, Greece; Loma Linda, California; Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica), recently posted a list of said drinks to his Instagram, and it’s surprisingly attractive. Sure, you won’t find soda (or even prebiotic soda) on it, but what you will find are some damn tasty beverages: coffee; green tea; black tea; water; and (wait for it!) wine.

“This is what people in Blue Zones, who statistically live the longest lives without chronic disease, drink,” Buettner explains. “So it’s a correlation. I can’t draw a causal relationship but I can tell you that in these Blue Zones, this is what people drink and they drink it on a daily basis for decades or even a century.” Separate scientific research backs up the longevity-enhancing benefits of these beverages, too. Keep reading to find out why you are (as old as) what you drink.

Top 5 beverages for longevity, according to Blue Zones founder Dan Buettner

1. Green tea

In the Blue Zone of Okinawa, Buettner says that people will fill up a 20-ounce jar of tea leaves and sip on it all day long, and he provides two separate reasons for why this may help them reach centenarian status at higher rates than the general population.

“First of all, caffeine has come out as a net positive, and it’s associated with lower rates of of Diabetes and Parkinson’s, lower rates of heart disease, and sharper focus,” he says. Just don’t drink it in the afternoon (especially if you’re sensitive to caffeine) or it’ll interfere with your sleep, he cautions.

The other reason green tea makes for a compelling longevity beverage is that it’s packed with antioxidants, says Buettner. And registered dietitian Neva Cochran, RD agrees. She explains that green tea is high in a type of antioxidant known as flavanols, which have been linked to a reduction in bad cholesterol. And studies have shown a link between green tea consumption and better cardiovascular health overall.

Green tea is also rich in a type of antioxidant known as catechins, which protect the body from free radicals. These, along with green tea’s caffeine content and the amino acid l-theanine, which is also found in green tea, help to protect the brain. A review of 21 different studies found compelling evidence linking green tea consumption with better attention and memory. That aforementioned l-theanine could also be responsible for links between green tea consumption and improved mood.

If you’re not yet convinced to pick up a green tea habit, know that it’s also been linked to significantly lowered fasting blood sugar levels, which means it could be protective against the development of type 2 diabetes. Green tea is also surprisingly great for your bones. “Tea polyphenols enhance bone formation and inhibit bone breakdown resulting in greater bone strength,” says Cochran.

This multitasking health beverage is even potentially protective against certain types of cancer—green tea’s EGCGs (a type of beneficial catechin) have been shown to inhibit tumor growth. Oh, and finally, green tea is good for the gut. Research suggests that it’s a prebiotic, which means it induces the growth of good microorganisms in the belly and reduces the growth of not-so-good microorganisms in the belly.

BLK & BOLD, Matcha Green Tea Powder — $18.00

This matcha green tea powder from BLK & BOLD checks all the health-boosting boxes and tastes great when served hot or cold. “Matcha is chock-full of catechins—aka ECGC—which contain anti-inflammatory and cancer-fighting compounds,” Tracy Lockwood Beckerman, RD, previously told Well+Good. “These helpful antioxidants go after inflammation in the body and work to repair and heal the damage.”

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2. Black Tea

Black tea carries many of the same benefits as green tea. It, too, contains caffeine, antioxidant polyphenols, L-theanine, and flavanols. As a result, it’s likewise protective against the development of several chronic diseases including type 2 diabetes, cancer, stroke, and cardiovascular disease. And it’s actually even better for the gut/digestion than green tea.

BLK & BOLD, Peach Loose Leaf Black Tea — $12.00

BLK & BOLD’s black tea is bursting with peach flavor and antioxidants, which is one more reason why it is so good for cognitive function and longevity.

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3. Coffee (black)

Coffee similarly contains caffeine and is chock-full of beneficial antioxidants. In fact, says Buettner, it’s the primary source of antioxidants in the American diet, though he admits that is mostly due to the prevalence of coffee more than anything else.

Coffee is also rich in essential nutrients, including vitamin B5 (for making red blood cells), manganese (for bone development and metabolism), potassium (for lower blood pressure), magnesium (for energy production and sleep), and niacin, which helps convert vitamins into useable energy.

Overall, its consumption is linked to improved risk for type 2 diabetes, depression, neurodegenerative diseases, cancer, and liver disease. Buettner further notes that in the Blue Zone of Ikaria, they grind their coffee really fine and then boil it, like Turkish coffee, and he says there’s another type of antioxidant released by this process.

“So there may be an added benefit to drinking the coffee like that,” he says. Buettner adds that coffee is the wake up beverage of choice in the Blue Zone of Sardinia, but in Costa Rica, people tend to drink greater quantities of weaker coffee all day. “It’s consumed almost like any other beverage and not so much like a pick-me-up,” he says.

BLK & BOLD, Rise & GRND Medium Roast Blend Coffee, 2-Pack — $26.00

This 100 percent fair trade coffee is blended perfectly—think nutty toffee notes plus a little bit of lemon flavor. The beans are washed and come whole so you know you’re getting the freshest flavor possible.

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4. Water

It should go without saying that water is good for you. Obviously, the body requires it and can only survive without it for about three days. But it’s also incredibly healthful when compared to most beverages found on store shelves these days in that it doesn’t contain sugar, chemicals, or additives.

In all Blue Zones, says Buettner, people drink water with their meals. “It’s not a big gallon of milk like we used to have when we were kids or some power drink or kombucha or any of these concoctions that are relentlessly marketed,” he says. Buettner theorizes that the water in Blue Zones may be more healthful than the water in other places, too. “If you ask a centenarian what explains the longevity of the area, they’ll say good food, clean air, and fresh water,” he says. “And it may indeed be that the water in the Blue Zones is cleaner.” (Having access to clean water is, of course, a serious wellness issue in many parts of the world.)

In the Nicoya Peninsula or Costa Rica, Buettner explains that the water that bubbles out of the Earth is also very high in calcium and magnesium. “When you have high levels of calcium and sunshine, those two conspire to make your bones stronger so people have fewer fractures and fewer fatal falls,” he explains. “And magnesium is good for heart function. So that may contribute some small part to longevity in Nicoya.” This theory makes sense if you consider the proven health benefits of drinking bottled mineral water.

5. Red wine

You might be surprised to find this one on the list, and Buettner readily admits that there’s controversy around positioning alcohol as beneficial to health in any way.

“I’m well aware of the recent studies around alcohol showing that it increases the chance of breast cancer in women, or that it can cause falls, car crashes, and other fatal events,” he says. “But I can tell you that in all five Blue Zones, they drink a little bit every day and it adds to their quality of life,” he says. “If you drink a little bit of red wine with a plant-based meal, it will about quadruple the flavonoid or antioxidant absorption and lower cortisol levels at the end of the day.”

He further notes that there are actually studies linking it to a lower risk of mortality. “People who drink a little bit, up to two drinks a day, actually have a lower chance of dying than people who don’t drink at all,” says Buettner. This is likely due to the high antioxidant content of wine, which has been shown to be protective against cardiovascular disease, type 2 diabetes, and even some forms of cancer.

And Buettner notes that you can’t underestimate the bonding effects of moderate alcohol consumption. As a recent deep-dive in The Atlantic pointed out, alcohol’s ability to enable community may well be one of the reasons the human species hasn’t evolved away from it despite some of its detrimental effects (e.g. the hangover and long-term health issues it’s correlated with).

Since strong social ties are one of the cornerstones of longevity, it makes sense than anything that enables them may help people live longer. Still, this comes with a lot of caveats, as Buettner notes. Moderation is key—we should drink no more than one drink per day—and some studies have shown there is no safe level of alcohol consumption.

So, the wine argument remains extremely nuanced and up for debate; however Buettner maintains that the Blue Zones offer a compelling argument for imbibing in moderation. “These people who are living the longest of anybody on Earth are enjoying a little bit of their favorite beverage alcoholic beverage every day,” he says.

Sella & Mosca Cannonau di Sardegna Riserva DOC — $18.00

“Sardinians are famous for their daily consumption of the robust, regional red wine called Cannonau,” says Buettner. If you’re on the hunt for the red wine of choice for those in the Blue Zones, this is it. Cannonau di Sardegna, the local name for grenache, has two to three times the amount of flavonoids (a type of antioxidant) as compared to other red wines.

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In 2013, Li was diagnosed with a salivary gland tumor, which ultimately required her to change her dietary habits completely—water intake included. As a result, the avid water drinker (even before her expert-level certification) began to pay closer attention to not only how much water she was consuming but also which kinds.

“Before becoming a water sommelier, I never really paid attention to which type of water I drank, but through research, I’ve learned that how we hydrate ourselves is equally important,” Li says. After speaking with her, the answer was clear (pun intended) on which type of water is her number one choice: natural mineral water. More ahead on why this is a sommelier’s drink of choice.

Why drinking high-quality water is important

According to Li, water is integral to just about every bodily function. “Our body is comprised of 75 percent water. All the food we consume needs water to carry those nutrients to different parts of the body. What’s more, our body has trillions of cells, which are made up of 90.5 percent water, too. By understanding that logic, the importance of water becomes even more apparent,” Li says. And as we age, we tend to get more and more chronically dehydrated, meaning that the quality of the water we consume becomes even more imperative. Li compares proper hydration to a plant’s need for water to grow or the requirement for the correct type of water for a fish tank to ensure the animals survive: It’s dire.

While studying in Germany, Li quickly realized that the way water is processed in Europe is very different from how it’s done stateside. “In Europe, they have very strict regulations about what water products can be called or labeled. For example, natural mineral water can only be called natural mineral water when it’s been sourced, harvested, and bottled properly,” Li says, which helps folks know exactly what they’re buying at the store. This is especially important when distinguishing types of water from one another.

According to a study conducted by the World Health Organization (WHO), drinking water devoid of natural minerals, demineralized (water free of minerals by way of purification), or remineralized (water with added minerals) for a long period will have a negative impact on the body’s ability to absorb minerals or potentially lead to chronic illness.

The issue? Distinguishing natural mineral water—meaning it contains naturally-occurring minerals that are bonded to water molecules—from remineralized forms can be difficult. “Labels should include a list of the types of minerals in the water. By contrast, this rarely is the case in the United States and Canada; we don’t often find this type of educational information labeled,” Li says.

To that point, Li notes that North America’s top three bottled water brands are not natural mineral water sources. “These popular water brands—Aquafina, Dasani, and Smartwater—fall into a different category of water I call ‘processed water,’ which lack the robust mineral content of natural mineral water sources. This is because the number one priority when it comes to our hydration is that the water is clean and safe to drink. But when you delve into the world of water a little deeper, we begin to ask ourselves: How can we also achieve more effective hydration?,” Li says.

In addition to this, Li explains that it’s important to look into these brands’ sustainability and harvesting methods with a critical eye. “Due to the industrial revolution, many of our natural water sources—like streams from mountains and rivers—have become heavily polluted. As such, we need to be wiser about the type of water we drink,” Li says. For maximum hydration, she says it’s important to find water sources free of contamination, such as natural mineral water, which is conscientiously harvested and used in brands like Clearly Canadian, a brand Li has partnered with due to its high-quality and ethically-sourced products.

How does a water sommelier shop for water?

First and foremost, Li says the best type of water is one that satisfies three important categories:

First, it should be clean, safe, and natural. “When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

“When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

When at the store, Li also tries to avoid products that are “purified,” as they won’t contain the hydration-boosting minerals found in natural mineral water. Some goes with distilled water.

Additionally, Li notes there’s been tons of buzz around alkaline water—with a neutral pH level of about seven—and its assumed benefits. That said, she reiterates what’s more important is how that alkalinity is achieved in the first place, aka how processed the source is. “Natural mineral water should be alkaline due to its mineral content. Conversely, when you add minerals to purified water, you’ll also achieve alkaline water, but it’s been far more processed,” Li says.

Aside from these factors, Li also emphasizes another major responsibility for a water sommelier: Sourcing water that actually tastes good. When assessing water purely on flavor, she’ll look for qualities like: How much pleasure it’ll bring to a dining experience? How will this water make our day-to-day water consumption and hydration more fun? How does this type of water pair with a certain kind of food?

“For a water sommelier, we find that the different mineral content will give you a very different taste and sensation on the palate,” Li says. That said, she notes that the best water is the one that’s available—especially if you’re very dehydrated or parched.

An RD shares the top foods for hydration:

When I do stumble on an unoccupied minute, I find it hard to actually unwind—so I’m always on the lookout for low-effort tips and tricks to help me chill out. You might be thinking, “This girl needs to try CBD!” The truth is, despite the ever-expanding world of cannabis, I hadn’t exactly dipped my toes in yet—that is, until I heard about HOLISTIK Wellness CBD stir sticks. Given my love of all things sippable and all things on-the-go, my interest piqued at the thought of creating a calming wellness moment that’s also portable.

The sticks come in a variety of formulas that combine CBD with other ingredients to help you target your wellness goals: focus, sleep, and stress, all of which are newly available at The Vitamin Shoppe^®. While I awaited their arrival, I tapped Jamie Evans, CBD expert and author of The Ultimate Guide to CBD, for the 411 on my latest attempt at self care.

“Before using CBD, it’s best to determine why you want to take it and then figure out how you’re going to integrate it into your routine based on your particular needs,” Evans says. And once you kick off your CBD regimen, consider it a long-term play. “Although you might not feel it right away, you will begin to notice its benefits over time.”

Bottom line, Evans says that taking CBD regularly can affect systems in your body that influence things like mood, memory, and more. With that in mind, I was sold—and even more excited to give HOLISTIK Wellness CBD stir sticks a try. Keep reading for my honest thoughts after a few weeks of zero-effort sipping.

Finding focus

Clearing my head isn’t always easy. Sitting down and focusing on one thing can be hard for me, whether I’m halfway through a work assignment or desperately trying to finish a novel the day before book club.

According to Evans, CBD can help by increasing levels of a neurotransmitter called endocannabinoid anandamide (AEA), which affects memory, higher thought processes, and more.

Before I settled in to read the last few chapters of my book, I peeled the seal off the HOLISTIK Wellness focus stick—made with lion’s mane and green coffee beans to support cognitive function—and put it to the test. Shortly after stirring it into a steamy cup of tea, I noticed my shoulders relax a bit. And I nearly forgot to take note of my focus, because I was so absorbed in my novel. Verdict: I’ll definitely reach for another focus stick next time I need some uninterrupted brain power (like, before next month’s book club gathering).

Resting up

For me, falling asleep doesn’t come naturally. I toss and turn for hours before my mind decides to stop fretting over that one awkward interaction I had three years ago.

So, after learning about CBD’s calming effects on the central nervous system (which can positively affect your snooze), I was seriously crossing my fingers it could help me chillax pre-slumber. Blessedly, out of all the CBD stir sticks I tried, I experienced the most tangible benefits from the sleep variety. I mixed it into the glass of water that lives on my nightstand, and after scrolling on my phone for a few minutes (guilty), sleep came more easily than usual thanks to complementary ingredients like melatonin and chamomile.

The biggest difference I noticed, though, was how I woke up: an hour before my alarm rang and feeling seriously well-rested, which happens approximately never. These sticks are officially invited into my nightly routine.

Stressing less

Recently, I had a particularly high-anxiety day at work that left me feeling flustered. Remembering that Evans said that CBD has been linked to instilling a sense of calm, I decided to give my stress stir stick a try for a bit of reprieve without major effort.

“The endocannabinoid system (ECS) is often depleted when we are experiencing chronic stress,” she says (burnout, anyone?). Integrating CBD into your daily health routine can help rebalance your ECS and restore those diminished endocannabinoids.

Stirred into my emotional-support water bottle during a quick break between meetings, the stress stick had a few subtle-yet-immediate effects. My chest felt a little less tight, and my mind felt more at ease—and thanks to the combo of CBD and lemon balm, it was just the refresher my beverage-loving taste buds were after. You can officially count me as a card-carrying member of the CBD fan club.

Want to try HOLISTIK Wellness CBD stir sticks for yourself? Score some for 20 percent off at The Vitamin Shoppe from May 1 to 14!

Indeed, according to a National Institutes of Health study published in the journal eBioMedicine, adults that stay well-hydrated appear to be healthier, develop fewer chronic conditions (such as heart and lung disease), and live longer than those who get insufficient fluids. But aside from healthy aging, a satisfying beverage might also be responsible for boosting your mood, especially when you’re feeling a bit blah.

We recently caught up with Jen Scheinman, RD, a registered dietitian and senior manager of nutrition affairs at Timeline Nutrition, who shared the five top drinks she sips on for a quick mood boost (and supreme hydration). A breakdown of what’s ahead: There are two types of teas, one ultra-calming drink, and two gut-healthy options in this roundup. And while there’s something for every kind of palate to enjoy, there is only a clear winner Scheinman deems the number one mood-boosting drink.

5 mood-boosting drinks an RD sips throughout the day

1. Matcha

Highly popular among those in the medical field, matcha has many benefits ranging from boosting gut health to assisting with restful sleep. And according to Scheinman, it can be a powerful mood booster, too.

“Matcha has less caffeine than coffee—just enough to give you a boost of energy but not enough to give you the jitters. Plus it has a compound called L-theanine, which can help improve focus and ease stress,” Scheinman says. Studies show that consuming tea with caffeine and L-theanine together—like green, oolong, and black—can significantly improve attention, cognitive function, and potentially reduce the effects of burnout and stress.

2. CBD and Hemp-Based Beverages

Dealing with stress or anxiety? Scheinman recommends CBD and hemp-based beverages, which may assist with promoting relaxation and improving mood. “CBD stands for cannabidiol, which is derived from the hemp plant, and studies have shown it can help create a sense of calm and lower anxiety,” she says. If you’re trying hemp-based products for the first time, Scheinman recommends starting low and slow with products like Recess, which only has about 10 milligrams of hemp-derived CBD per can.

3. Kefir

According to Scheinman, the gut and your mood are more closely intertwined than you might think. “Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth,” she says.

“Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth.”—Jen Scheinman, RD

To that end, Scheinman likes to sip on kefir, a fermented milk drink, to feed the gut what it needs to produce serotonin. “Probiotics are crucial for keeping the gut and the brain happy and fermented beverages are a great way to get them into your diet,” she says.

What’s more, the registered dietitian says kefir outperforms yogurt when it comes to its probiotic potential—which may translate to a happier and healthier gut. “Interestingly, a small study showed that people who drank kefir daily for three days a week reported better mood than those who drank a control of a non-fermented dairy product,” Scheinman says.

4. Kombucha

Scheinman also relies on kombucha—another fermented drink option that’s packed with mood-boosting and gut-friendly probiotics. However, she recommends reading the nutrition label and being mindful of the high sugar content in some kombucha products. Studies show that consuming sugar in excess is often linked to poor health outcomes, such as increased inflammation, poor gut health, and the risk of other chronic diseases, such as cardiovascular disease, diabetes, and cognitive decline.

5. Holy Basil Tea

Now, the moment we’ve all been waiting for: Scheinman’s number one mood-boosting drink. Drumroll, please. It’s holy basil tea, otherwise known as tulsi. “Holy basil is revered in India and has been used in traditional Ayurvedic medicine for centuries. It’s an adaptogen meaning it helps the body to better respond to stress, and studies have shown that it can help to lessen symptoms of anxiety and depression,” Scheinman says. “This is something I regularly sip on to help keep me feel calm when life gets stressful. Organic India is a great brand with lots of fun flavors to choose from. Most of the varieties are caffeine free, so you can sip on this anytime you need a mood boost.”

An herbalist shares common and accessible herbs for stress and anxiety:

Research shows that following a diet rich in complex carbohydrates, protein, and antioxidant-rich plants is a key part of getting healthy sleep, and blending up a smoothie is a simple way to check all three off your list at once. Other nutrients you’ll want to prioritize when creating a sleep-promoting snack, like a smoothie, are melatonin, magnesium, and fiber. While the first two are often linked to sleep, research shows that fiber is linked to reduced sleep disturbances and improved sleep quality.

The following sleep-friendly smoothie recipes offer a great balance of macronutrients, plus natural sources of soothing micronutrients—yes, including the ‘big three’ that are melatonin, magnesium, and fiber—to help boost your sleep naturally (and deliciously!) in minutes. Just keep in mind that elevated stress levels, overconsumption of caffeine, and late-night blue light exposure may interrupt your body’s ability to best use these powerful nutrients, so it’s worth analyzing your current nighttime routine as well for further optimization.

7 sleep-friendly smoothie recipes for every night of the week

Bedtime Smoothie for Better Sleep

These sleep-friendly smoothie recipes are all stacked with some of the top foods for sleep, starting with this delicious ‘bedtime smoothie.’ Kale and bananas are tryptophan-rich to promote a calmer mind and sound sleep, and the latter is full of magnesium to help combat nighttime restlessness. Flaxseeds are rich in omega-3 fatty acids, which help reduce stress, anxiety, and inflammation, along with promoting healthy sleep patterns, while kiwi adds sweetness, fiber, and melatonin to help you wind down at the end of a busy day.

Get the recipe: Hello Glow’s Bedtime Smoothie for Better Sleep

Almond-Cherry Smoothie

Tart cherries are one our favorite sleep superheroes, and this recipe is the perfect way to get a delicious dose of them before bedtime. It packs a whopping 12 grams of fiber and seven grams of protein to help keep your blood sugar balanced until morning. Almonds are another unsung hero for better sleep, as they pack the trifecta of melatonin, magnesium, and fiber while also adding a dose of healthy fat to round out this recipe.

Get the recipe: Ambitious Kitchen’s Almond-Cherry Smoothie

Oatmeal Smoothie

This recipe tastes like a nostalgic dessert without the sugar spike. Oats, bananas, and nut butter ensure this recipe is rich in fiber, melatonin, and magnesium while the addition of cinnamon adds a hint of deliciously warming spice. You may want to avoid the optional addition of maple syrup if drinking this smoothie right before bed to ensure you drift off to sweet dreams ASAP, but feel free to keep it in if you prefer sweeter smoothies.

Get the recipe: WellPlated’s Oatmeal Smoothie

Kiwi, Pineapple, and Spinach Smoothie

This tasty treat will have you dreaming of the tropics, thanks to melatonin-rich kiwi, pineapple, and spinach. The addition of Greek yogurt adds a sneaky source of magnesium (it’s one of the best animal sources out there!) and avocado offers some healthy fat and potassium to round out this wholesome recipe.

Get the recipe: The Suburban Soapbox’s Kiwi Pineapple Spinach Smoothie

PB&J Smoothie

Maybe it’s just us, but we think this childhood classic tastes even better in smoothie form. While this recipe takes some extra effort with the berry compote, you’ll have plenty to slater onto almond butter toast and top on your morning oatmeal later in the week. The smoothie features an all-star cast of seeds, nuts, and fiber-rich fruit to help boost your sleep quality and duration in the most delicious way.

Get the recipe: Minimalist Baker’s Next-Level PB&J Smoothie

Bedtime Green Smoothie

This recipe employs a secret ingredient: chilled chamomile tea, which promotes healthy sleep, stress levels, and blood sugar. You’ll want to freeze the melatonin-rich banana and kiwi to ensure a thicker, creamier smoothie, and you may want to add a tablespoon of chia or flax seeds to up the protein and fat content.

Get the recipe: Milk + Pop’s Bedtime Green Smoothie

Sleep-Friendly Smoothie Formula

Don’t love the restrictions of a recipe? This sleep-friendly smoothie formula offers plenty of room to let you be creative with your beverage while still ensuring you’ll promote better overall sleep. The combination of protein, fiber, and healthy fats is satisfying with just the right amount of sweetness.

Get the recipe: Jess Bippen’s Sleep-Friendly Smoothie Formula

Benefits (or lack thereof) aside, If you’ve tried incorporating lemon water into your routine, there’s one thing that’s impossible to overlook: the taste. Squeezing fresh lemon directly into a glass of water doesn’t exactly take you back to the afternoon lemonades of childhood. Lemon is by nature a highly acidic fruit with a sharp flavor that’s great for brightening up savory soups or sweet desserts, but isn’t the most palatable on its own.

That’s where Lemon Perfect comes in. The company makes bottled lemon water in seven flavors, including Peach Raspberry, Blueberry Acai, and Pineapple Coconut. Each is made with filtered water, cold-pressed organic lemon, and natural flavors. The water is sweetened with organic erythritol, a sugar alcohol, and organic stevia leaf extract.

Nutritionally speaking, each bottle contains five calories and about nine grams of carbohydrates, which come from the erythritol. It also contains 90 milligrams of vitamin C, which is over 100 percent of the daily RDA, and electrolytes in the form of 20 milligrams of potassium.

The idea of Lemon Perfect is to make the ubiquitous lemon water elixir tastier and more convenient to enjoy at home or on the go. The bottles are shelf-stable before they’re opened, which is unusual in the world of cold-pressed juices, but does make shipping and storage easier.

To see if and how Lemon Perfect affected my hydration levels, energy, and other “health” indicators, I drank it for 10 days

Though lemon water seems to be a staple of the idealized morning routine on social media, I found the flavor of Lemon Perfect to be a bit strong first thing in the morning. And since the company says it can be enjoyed any time of day (including during a workout), I decided to drink mine in the afternoon.

I found Lemon Perfect to have a very strong taste of erythritol, which is similar to regular sugar, but…not. It’s a pretty off-putting flavor for me, and sadly none of the other natural flavors in the mix could overpower it. My favorite of the bunch was the Peach Raspberry flavor.

I already drink a pretty good amount of water, though I could be better about replenishing with electrolytes after a workout (I’m a marathon runner, and endurance runs can definitely take it out of me), so I did appreciate the boost of hydration from the electrolytes in Lemon Perfect. I’m also sure that the vitamin C did good things for my immune system, but I can’t say that I noticed a tangible effect there. I also did not notice much of a difference in my digestion or energy levels while drinking the product.

One interesting side effect of the Lemon Perfect taste is that I ended up drinking more regular filtered water to wash it down. So in a way Lemon Perfect unintentionally made me more hydrated.

Bottom line

At the end of the day, proper hydration is essential for a healthy lifestyle. And if you struggle to drink enough water throughout the day, a flavored product like Lemon Perfect can be a good way to get more fluids, with the added benefit of vitamin C. Plus, if you did a hard workout or had a late night out, getting some extra electrolytes is always a good idea.

If you’re not a fan of natural sweeteners like erythritol or stevia, however, Lemon Perfect may not be the answer to your hydration needs. The good news is that you may already have everything you need to make a tasty, hydrating drink in your kitchen right now. Cheers!

Now, you don’t need to pull up Amazon and add a daily garlic supplement to your cart immediately. You can totally try out garlic supplements if there are particular health benefits of garlic you want more of– though maybe test out some of the other ways to reap those health benefits of garlic first.

Next time you’re in the kitchen cooking, starting at a clove of garlic, curious about how the benefits of eating raw garlic, consider recipes that don’t involve heat. This is because, on the list of pungent-yet-healthy foods (, onions, tuna), raw garlic tops the list. Besides the obvious concerns (can you say garlic breath and B.O.?), it’s not exactly one you often hear about being good for you. One of the best ways to reap the benefits of garlic is by eating it raw.

Ariana Lutzi, ND, naturopath and nutrition consultant for Bubs Naturals, says garlic is one of the most accessible healthy foods to eat. “Garlic is packed full of nutrients and adds intense flavor to any dish. It’s the most potent when used in its raw form,” she says.

What is the healthiest way to eat garlic?

Besides delivering a nutritional boost, Lutzi says the benefits of eating raw garlic include kicking nasty infections, too. “Garlic, and garlic extract, fights all types of infections—fungal, bacterial, parasitic, and viral—regulates blood sugar, lowers blood pressure, and lowers cholesterol, to name a few.”

Studies show that the optimal amount of raw garlic you should consume a day is roughly one to two cloves in order to get the most amount of benefits without any undesirable side effects (like body odor or heartburn). Honestly, though, who knew all of these benefits could be packed inside such a small (and smelly) herb? If you do get heartburn, though, which, despite its benefits, is common from eating raw garlic, you could try incorporating it into recipes like hummus or dip that mask the flavor.

The research shows studies of different ways to administrate the herb, including garlic allicin, garlic extract, cloves of garlic, garlic capsules, and supplements.

Health Benefits of Raw Garlic

Alejandro Junger, MD, cardiologist and author with a focus on the health benefits you can derive from your diet, vouches for the health benefits of garlic. For example, garlic contains a compound called “allicin.” According to a study in the peer-reviewed journal Molecule, “allicin has a variety of health-promoting properties, for example, cholesterol- and blood pressure-lowering effects that are advantageous for the cardio-vascular system.” Yep, you read that right: garlic can be good for your blood pressure and generally support your cardiovascular health.

What does garlic do for the body? 

Here are some other health benefits of the veggie, amplified when raw as cooking dulls some of its nutrient density:

1.Garlic is good for your brain

One benefit of raw garlic is that it’s full of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.

2. It supports a healthy immune system.

You have vitamin C in raw garlic to thank for this one. For a more savory immunity booster than oranges, incorporate some raw garlic into your meals.

3. It’s anti-inflammatory

Garlic contains allyl sulfides, an anti-inflammatory, cancer-fighting compound that studies have shown to slow the growth rate of cancer cells. Because it’s anti-inflammatory, this means it also helps protect the body from free radicals.

4. It’s good for your liver.

If you’ve been wondering, “Is garlic good for the liver” the answer would be heck, yes, it is. Studies have shown that it can protect the liver from some toxins and help lower blood sugar levels. This helps your body flush out toxins more efficiently, which benefits the entire body overall.

5. Garlic is good for your heart.

According to a clinical nutritionist and chiropractor, Vikki Petersen, CCN, DC, and CFMP, consuming garlic on a regular basis is directly linked to benefitting cardiovascular health. “Garlic has long been known to reduce cholesterol and normalize blood pressure,” she says. “Additionally, its anti-inflammatory effects are a big benefit to diminishing the risk of our number one killer, heart disease.”

6. It may help protect against osteoporosis

With aging, the risk for osteoporosis increases, particularly for women. Dr. Petersen says there is some evidence to suggest that consuming garlic can help protect against it. “Garlic can increase estrogen levels in women entering menopause, a time when bones are most at risk for developing osteoporosis. Some studies also showed it to slow the effects of osteoarthritis,” she says. While the preliminary studies are promising, more research needs to be done to confirm this connection.

7. Garlic is good for your skin.

While you probably don’t want to rub garlic all over your body, eating garlic can benefit your skin from the inside out. “Garlic’s antibacterial and antifungal properties can help acne, and its general anti-inflammatory benefits help improve overall circulation, including bringing nutrients to your skin in a more efficient manner,” says Dr. Petersen. “Garlic is Mother Nature’s antibiotic and contains immune-boosting properties due to its antibacterial, antiviral, antifungal, and antiseptic aspects, all courtesy of the compound allicin that garlic is so rich in.” She adds that garlic allicin is also anti-inflammatory and rich in antioxidants, which is good for the skin.

Watch the video below to learn more benefits of raw garlic:

So, here’s the sitch: stinky breath isn’t the only side effect garlic can come with. You don’t need to eat raw garlic with every meal, or every day, to reap the health benefits. Unless you’re recommended to take it medicinally per your doctor’s tips, you don’t need to be taking it every day, according to the Cleveland Clinic. The Cleveland Clinic reports that, in some cases, too much garlic can have side effects like headaches, fatigue, appetite loss, muscle aches, dizziness, or allergic reactions (if you’re allergic).

Is it good to eat garlic every day?

The Cleveland Clinic also specifies that you should talk to your doctor before taking a garlic supplement. This is especially true if you take blood thinners because “a garlic supplement can increase the medication’s effect, making it even harder for your blood to clot.”

For those that aren’t pounding the garlic but find some tummy symptoms after incorporating more of it into their diet: you’re not imagining it. If you’re opening google to search, “Does garlic make you gassy?” the answer is a big yes.

Garlic and onions, according to the Journal of Neurogastroenterology and Motility, are high “FODMAP” foods, meaning they have a high content of “indigestible and slowly absorbed short-chain carbohydrates.” Without getting into the fine print of it all– this means they have properties that some tummies have a hard time digesting. People who are sensitive to high FODMAP food may want to avoid foods like garlic and onion.

Despite all the health benefits of raw garlic and cooked garlic alike– here are some of the side effects you might face if you up your garlic consumption significantly.

Side Effects of Raw Garlic

1. Eating garlic can cause mild to moderate physical symptoms

When it comes to incorporating garlic into your diet, Dr. Petersen says there are some side effects to consider. Some people may experience heartburn, burning in the mouth, gas, nausea, diarrhea, or vomiting.

2. Garlic can have an effect on your body’s scent

Body odor is another side-effect of loading up on garlic. But this is typically only an issue when people are eating three to four cloves of raw garlic a day.

3. Consuming raw garlic can cause burning or irritation

Eating raw garlic is not as easy as it sounds. For starters, it can be super intense and even cause a burning sensation once you start chewing it. And Lutzi says other potential side effects include gastrointestinal burning or irritation. “It can produce changes in intestinal flora,” she says.

4. It may cause some people to develop a rash

Dr. Petersen says some people may be sensitive to garlic topically, meaning it could negatively affect their skin, causing a rash. If you’re sensitive, she recommends wearing gloves when chopping it.

5. Garlic can interact with some medications

People taking certain medications should proceed with caution since raw garlic can potentially react with some drugs, including anticoagulants, antiplatelet, hypoglycemic, and insulin. If you’re on other meds, it’s always a good idea to talk with your doctor before incorporating any kind of supplement or herb (like raw garlic) into your diet.

All of this is to say, experiment with your raw garlic intake. Dr. Petersen says a healthy dose of garlic is two to three cloves a day cooked or a supplement of aged garlic at a dose of 600 to 1,200 milligrams. Go small, and if it seems to agree with your body, that’s great. If not, raw garlic just isn’t for you—and that’s okay. Since the potential side effects of eating raw garlic sound less than ideal, there are (thankfully) lots of different ways you can get all of the benefits of eating raw garlic without, well, having to chew an actual clove of garlic.

How To Use Raw Garlic and Reap the Benefits

Is it better to chew or swallow garlic?

Chewing garlic is believed to release more allicin and provide greater potential health benefits. However, chewing raw garlic can be intense and difficult to tolerate due to its pungent taste and odor. Therefore, it’s encouraged to acquire minced or chopped garlic via your diet instead of consuming it alone.

One way to make peeled raw garlic go down a bit easier is to slice the clove into thin slices and sandwich them between apple slices, as Dr. Junger suggests. The apple will help cover up the pungent flavor, and mixing the garlic with another food will make the whole experience a lot more tolerable.

Will I get all the health benefits of eating garlic if I swallow it whole?

According to Lutzi, you can still get the health benefits of eating garlic if you swallow it whole. She recommends cutting the clove into four small pieces and swallowing it whole like a pill to avoid the pungent effect of chewing it. Again, it’s strongly encouraged to talk to a provider before doing this and listen to your body if you get adverse symptoms.

Other ideas for eating raw garlic:

• Mince a garlic clove and toss it into your salad or salad dressing.
• Make garlic toast, like this blogger, by mincing the raw garlic, and then mix it with some ghee or butter, and spread it on toast
• Make an ACV garlic tonic (see the recipe below)
• Add to soups or juice with other veggies

Ideas for eating cooked garlic:

• Sauteed garlic in dishes 
• Garlic confit
• Minced garlic in sauces

Why is it so difficult to eat raw garlic?

Of course, we totally understand that even the thought of consuming raw garlic might make you cringe. So, if you really hate the taste but want to reap the benefits of raw garlic, there are garlic extract supplements available, including some that are odorless. And, if you’re not quite sold on eating raw (yet), here’s an RD-approved garlic cooking tip to get the most anti-inflammatory benefits from every clove.

Does garlic detox your body?

There is little scientific evidence to support the claim that garlic can detoxify the body. This is partly because the language and terminology around something “detoxing your body” are not medically accurate. Your liver detoxes your body every second of every day by breaking down various materials and sending the useful nutrients where it needs to go and the waste to your kidneys. However, garlic does support liver function, which supports “detoxification.”

So there you have it, folks, an answer to the big question, “Is garlic good for you?” Use this as an excuse to order all the garlic-containing menu items, load up on garlic recipes at home, and, hey, keep those vampires at bay while you’re at it.

Healthy Herbal Tonic With Raw Garlic Recipe

Ingredients
Raw garlic
Honey
Apple cider vinegar

1. Roughly chop multiple cloves of garlic and add to the small mason jar.
2. Fill at least one-fourth of the jar full of chopped garlic. Next, pour in equal parts honey and apple cider vinegar, enough to cover the garlic.
3. Let this mixture sit in a dark pantry or cupboard for at least a week, shaking daily.
4. After a week, strain out the garlic or leave it for a more robust concoction. Take one tablespoon daily for immune defense throughout cold and flu season.

But is there a specific time at which you should begin to limit your fluid intake before catching your ZZZ’s? And how troubling are those twilight trips to the bathroom, anyway? We checked in with a urologist and a sleep medicine specialist for must-know insights about drinking water before bed—or whatever your liquid of choice may be.

How long before bedtime should you limit your liquid intake?

According to board-certified urologist and female pelvic medicine specialist Michael Ingber, MD, everyone metabolizes fluids differently. He says that your rate of absorption will vary based on a range of factors, such as your gastric motility (the rate of stomach emptying), health conditions you have and medications you take, and how hydrated you are at any given time. In short, recommendations typically vary from one person to the next.

However, Dr. Ingber gives a general guideline to people who struggle with sleep interruptions due to a frequent need to urinate (aka nocturia). “We recommend that they stop drinking fluids at least three hours before bedtime,” Dr. Ingber says. Still, this recommendation is more of a jumping-off point than a hard-and-fast rule. He suggests the three-hour window to start, and experiment from there as needed. Some people will find that limiting liquid intake during this time period can reduce late night (or early morning) trips to the bathroom, while others may benefit from an even longer window—such as ceasing your sipping from dinnertime onwards.

“We recommend that they stop drinking fluids at least three hours before bedtime,” Dr. Ingber says. Still, this recommendation is more of a jumping-off point than a hard-and-fast rule.

It’s also worth calling out that the total volume of fluids you ingest factor into the equation. “The average bladder holds about 400 milliliters in women, and 500 milliliters in men at maximum capacity,” Dr. Ingber says. “Therefore, any fluid being ingested after dinner might translate into urinating multiple times at night.”

Even further, the types of beverages you enjoy—both at night, as well as throughout the day—can impact the chances of rising earlier than you’d like with that gotta-go feeling. Unsurprisingly, the key ones that can take a major toll on your bladder and overall sleep quality are alcohol and caffeine. They both act as diuretics, “which means they will increase your fluid excretion and urine output,” Dr. Ingber shares. And while alcohol can actually prompt some people to fall asleep, most experts advise against using it as a sleep aid, as it can disrupt your sleep cycles and ultimately stand in the way of achieving high-quality rest.

Next, caffeine tolerance is unique to the individual. Perhaps you can handle a cup or two of coffee in the morning but find yourself tossing and turning if you drink up in the afternoon or later. “Caffeine is a stimulant and can mask sleepiness cues that the brain would otherwise send to the body to prepare for an adequate amount of sleep,” says Jade Wu, PhD, DBSM, a licensed clinical psychologist, board-certified behavioral sleep medicine specialist, and author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications. On the flip side, some people can handle a post-dinner shot of espresso just fine, sans sleep disruptions from the caffeine or diuretic effects.

Instead of proposing a timeline to limit intake of these drinks, both experts advise experimenting on your own. “The best way to know your personal limit is to keep track of when and how much alcohol and caffeine you intake and see if your sleep is affected,” says Dr. Wu. You just might notice that cutting off caffeine by noon, or enjoying a glass of wine with dinner instead of as an after-hours treat, can help you fall asleep with greater ease and reduce late-night trips to the bathroom. But again, it varies and can take some trial and error to find the exact groove that works best for you.

How “bad” is it to need to pee in the middle of the night?

Sure, waking up with a full bladder well before your alarm clock goes off can be inconvenient… but is it a major cause for concern? “Needing to urinate at night itself is not a problem unless it happens very often, which may disrupt sleep or increase the risk of falling,” Dr. Wu clarifies.

“Needing to urinate at night itself is not a problem unless it happens very often, which may disrupt sleep or increase the risk of falling,” Dr. Wu clarifies.

With that said, certain people will likely benefit more than others by taking greater caution with their nightly intake of liquids. “If you are elderly with mobility issues, or have nocturnal polyuria—a medical condition often associated with congestive heart failure, diabetes mellitus, and sleep apnea—your doctor might suggest that you limit evening fluid intake to decrease the number of times you need to urinate at night,” says Dr. Ingber. She adds people with urge urinary incontinence—especially those of advanced age—to this list. “In the elderly, men and women with urge urinary incontinence at night have a 10x increased risk of falls and fractures compared to the rest of the population,” he warns.

The bottom line

“For the vast majority of people, no problems will arise from drinking fluids close to bedtime or even drinking fluids during the night,” Dr. Wu says. “If you’re generally healthy, you’ll likely just sleep through and urinate in the morning.”

Dr. Ingber agrees, explaining that waking up occasionally—or even once on most nights—may be bothersome, but it doesn’t typically signal a red flag. (That is, unless your sleep seriously suffers due to an overactive bladder.) “If people don’t have any health condition, and aren’t bothered by waking up at night, then they can drink all they want,” he shares.

However, Dr. Ingber does note that needing to relieve your bladder around three or four times nightly is higher than average. In this case, it may be worth checking in with your physician for further investigation, or heeding his three-hour-plus suggestion above to see how you, your bladder, and your sleep fare. To further reduce your chances of waking up to urinate, Dr. Ingber advises ingesting fluids in smaller volumes more slowly no matter the time of day, and always making sure to urinate shortly before hitting the hay.

To get to the bottom of the new sleep-boosting beverage trend, we spoke with a registered dietitian who shared what to know before you stir up your own batch. According to Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen, in theory, the drink should help you get better sleep—but there are a few things to keep in mind before integrating the new mocktail into your nightly ritual. We’ve got the full scoop ahead.

First things first, what’s a sleepy girl mocktail?

In a recent TikTok video by @gracie_norton, we learned that the buzzy sleepy girl mocktail is made by combining three simple ingredients: magnesium, tart cherry juice, and a splash of soda. And frankly, we’re the least bit surprised by the recipe designed for getting better sleep.

If you’re new to Well+Good, we’ve covered the sleep-enhancing benefits of magnesium and tart cherry juice countless times. That’s to say, they’re two of our all-time, sleep-expert-approved ingredients for counting less sheep and catching more Zs that actually works. So naturally, when we saw this sleepy girl mocktail pop into our feeds, we were instantly intrigued—as the combination of this trio of ingredients makes total sense, especially on paper.

@gracie_norton OUT LIKE A LIGHT mocktail tart cherry juice + magnesium is the perfect combo for a full night of sleep! I had really vivid dreams too! I take magnesium every evening but tend to toss & turn during the night at the end of my luteal phase. thanks for the inspo @caleeshea #easyrecipe #mocktails #mocktailrecipe #healthyrecipes #sleep #bettersleep ♬ Storytelling – Adriel

To make it, Norton combines one teaspoon of Moon Juice’s Magnesium-Om and one cup of Lakewood Organic Tart Cherry Juice in a glass. She mixes the two ingredients using a handheld frother (like this one available on Amazon for $12). Then, she transfers it into a square wine glass filled with ice (for aesthetic purposes, of course) and tops it off with a splash of OLIPOP’s Lemon Lime Soda. The result is a fizzy, vibrantly-colored drink that’s said to help you achieve some of the best sleep yet.

The health benefit breakdown of this sleepytime drink

According to Largeman-Roth, all three ingredients in this recipe have positive health benefits and can help with getting better sleep. For starters, she notes that tart cherries are rich in the amino acid tryptophan, which gets converted to serotonin, a neurotransmitter that helps us relax. “Many studies have found that tart cherry juice has positive results related to sleep duration and quality,” Largeman-Roth says.

What’s more, magnesium can help with regulating sleep-wake cycles. “Magnesium is a mineral that may help regulate neurotransmitters involved in sleep. Some studies have shown that magnesium supplements can make it easier for folks to fall asleep and also reduce symptoms of restless leg syndrome,” Largeman-Roth says.

That said, not all kinds of magnesium supplements have the same effect. “Make sure that you’re using the right type of magnesium powder. You can use glycinate, citrate, or carbonate, but avoid magnesium oxide, which is a stool softener,” she says. Largeman-Roth recommends NOW Foods’ Magnesium Inositol Relax Powder. “It has a nice lemony flavor, so you can use it on its own, too.”

Lastly, OLIPOP’s sodas are made with plant-based fiber, prebiotics, and other botanical ingredients to help balance the body’s microbiome and promote overall well-being. “OLIPOP is a natural soda with nine grams of prebiotic fiber to promote digestive health,” Largeman-Roth says. And although it doesn’t have any particular benefit for sleep, according to the registered dietitian, it’s a great way to add fizziness and flavor to the drink. Plus, It comes in several other delicious flavors like Strawberry Vanilla or Ginger Lemon to help spice up your evening nightcap.

So, can this beverage actually help you get better sleep?

Of course, like any other social media trend, Largeman-Roth says it should be carefully considered before being introduced into your daily routine. “TikTok trends should always be taken with a grain of salt, especially when shared without legit credentials, such as a medical doctor or a registered dietitian nutritionist,” she says.

That said, Largeman-Roth says there’s certainly evidence behind the sleep-inducing benefits of both tart cherry juice and magnesium and doesn’t see anything wrong with the combination of the ingredients from a nutritionist’s standpoint. Meaning that though the sleepy girl mocktail has the dietitian’s blessing, “it doesn’t mean this combo of ingredients will work for everyone,” Largeman-Roth says. She also notes that 10 to 12 ounces of cherry juice will contain a substantial amount of sugar that can spike your blood sugar before bedtime—and that drinking a large glass of anything right before bed will likely have you getting up in the middle of the night to use the bathroom.

The solution? “I would suggest having this about an hour and a half before bedtime. It’s quite a substantial amount of liquid—at least 12 ounces or more—so you want to ensure you have enough time to empty your bladder before bed. If I were having this, I would cut the volume in half to avoid getting up in the middle of the night to use the bathroom,” Largeman-Roth.

This relaxing raspberry mocktail might also do the sleep-inducing trick:

According to this recent TikTok video by @dr.m_, dentist Suhail Mohiuddin, DDS, shares a key (and highly concerning) cause of cavities: sipping on coffee for several hours. He explains that if your mouth has a pH level of less than 5.5 (meaning it’s more acidic), drinking coffee can demineralize or dissolve the protective layer of enamel on your teeth.

@dr.m_Drink acidic drinks in less than 30 mins and rinse with water afterwards♬ original sound – random.shii089

To get to the *root* cause of the problem, we called upon four dental experts to share their expertise on the subject—and whether or not we need to adjust (read: speed up) our coffee-drinking routine for the sake of our chompers.

Is drinking coffee slowly bad for your teeth? 

Let’s just get to it: We spoke with four dental experts, and they all (sadly) agree that sipping on coffee slowly, i.e. for several hours at a time, is not great for your pearly whites. Of course, this definitely doesn’t mean you should go cold turkey. (Let’s be realistic.) Instead, the simple modifications of how you drink your brew ahead will be your magic trick(s) for healthier teeth.

Why drinking coffee for a prolonged period is unhealthy for your teeth

First things first. “Sipping your coffee for hours can be worse for your teeth than drinking it quickly because the sugars and acids in the coffee can stay in your mouth for a longer period of time, increasing the risk of tooth decay as the sugar and acids in coffee can erode tooth enamel,” says Michael Wei, DDS, a New York City-based cosmetic dentist. Conversely, he notes that drinking coffee quickly will naturally limit exposure to these elements, potentially reducing the risk of tooth decay.

“Sipping your coffee for hours can be worse for your teeth than drinking it quickly because the sugars and acids in the coffee can stay in your mouth for a longer period of time, increasing the risk of tooth decay as the sugar and acids in coffee can erode tooth enamel.” —Michael Wei, DDS

Tina Saw, DDS, a Carlsbad, California-based dentist and founder of Oral Genome, also notes that coffee can lead to tooth discoloration due to the tannins found in the beverage. “Coffee is known to cause tooth staining due to its dark color and presence of tannins,” she says. This is the same reason red wine is prone to causing discoloration.

And according to Richard M. Lipari, DDS, a Westchester, New York-based dentist, coffee isn’t the only ingredient you need to be mindful of when drinking your morning brew. “Most people drink their coffee with milk, sugar, and/or syrups, and these can lead to cavities, too,” Dr. Lipari says. That said, there are ways to drink coffee more responsibly for the sake of your teeth.

How to keep coffee from dinging your dental health

Brush before you brew—and sip water as you go

“Before drinking coffee, I recommend that my coffee-drinking patients brush their teeth. Next, rinse with water—or chew sugar-free gum—to help remove any remaining coffee particles from your teeth. Try to drink plenty of water while drinking coffee to help wash away any residual coffee on your teeth and to help keep them hydrated, and limit your intake of sugary or processed coffee drinks, as these can cause cavities,” Dr. Wei says.

If your stomach can handle it, try to get to the bottom of your glass within 10 minutes

According to Dr. Wei, the sweet spot of drinking a cup of coffee is between five and 10 minutes. “This allows you to savor the flavor and enjoy the relaxing effects of the caffeine without it becoming too bitter or overwhelming,” he says. However, it’s important to remember that drinking coffee too quickly can irritate your stomach. Thus, it’s important to do what’s best for you and consult with a medical professional to determine the best route to take for your health concerns.

Cut the amount of sugar you stir into your coffee

“Especially if you drink your coffee with sugary add-ins or pumps of syrup, you should be mindful not to sip on your coffee throughout the day. You want to minimize the amount of time that sugar is in contact with the teeth, too” Dr. Lipari says.

Give your mouth a rinse afterwards, and only brush after taking a beat

“Saliva plays a vital role in neutralizing acid and protecting teeth against dental issues. Drinking coffee quickly or rinsing your mouth with water after coffee consumption can help stimulate saliva production, which can help wash away coffee residue and reduce the potential negative impact on your teeth,” Dr. Saw says. She also notes that maintaining a good oral hygiene routine is a must, which “includes regular brushing, flossing, and rinsing with mouthwash.”

When drinking coffee, Dr. Saw also recommends brushing your teeth 15 to 30 minutes after finishing a cup of joe or washing it down with water to reduce acidity in the mouth. “I’d also recommend drinking it during the duration of your work commute or breakfast, because I always finish my coffee within 30 minutes instead of being tempted to sip it all day,” she says.

Dapple in whitening products, if you so wish

“The acid in coffee can erode enamel over time, and as such, it can be very harmful to your teeth in the long run. In terms of staining, consider trying SmileDirectClub’s Stain Barrier to prevent stains, which protects your teeth with an invisible shield against staining beverages like coffee,” says Jeffrey Sulitzer, DMD, a dentist and the chief clinical officer at SmileDirectClub. Additionally, he recommends trying an electric toothbrush and water flosser for brushing your teeth, like SmileDirectClub’s Electric Toothbrush and Space Saver Countertop Flosser.

Learn how to give your coffee an extra boost for optima energy in the morning:

But unfortunately, alongside the enjoyment of added sugar does come with some unwanted health impacts—including increased inflammation, altered gut microbiome health, and overall increased chronic disease risk. With this in mind, many of us are looking to reduce our intake while still satisfying our sweet tooth. Enter artificial sweeteners. “Artificial sweeteners can be a simple way to limit added sugar in your diet while balancing your blood sugars—but they’re not for everyone,” says Bianca Tamburello, RDN at FRESH Communications.

When these sugar alternatives hit the market, starting all the way back in the late 1800’s, consumers couldn’t get enough of them, thinking this was their answer. Fast forward to today and lots of research has been conducted on these artificial substitutes, some of which is quite frankly concerning. Let’s find out what the data shows about the safety, nutritional value, and health impacts of the most popular artificial sweeteners.

What the science says about artificial sweeteners and their health implications

Sugar alcohols

Sugar alcohols, such as erythritol, can be easily spotted on a food label, as they usually end in –itol, with classic examples including erythritol, sorbitol, mannitol, and xylitol. But don’t worry: These are not the same kind of alcohol you’d find in wine, beer, or liquor.

Also known as polyols, sugar alcohols do occur naturally and are typically extracted from plants that produce fruit-like berries. Because of this, they technically aren’t considered a true artificial sweetener as they aren’t chemically-based and they aren’t calorie-free—typically providing anywhere between a half to a third of the calories of regular table sugar. This translates to these substitutes offering slightly less sweetness than sugar and won’t spike blood sugars in the same way, making them a fan favorite of those with metabolic concerns, like type 2 diabetes. Plus, they are much better for our oral and dental health than sugar, just like artificial sweeteners.

Sugar alcohols are most commonly known to cause gas, bloating, and diarrhea, with some consumers even citing a laxative effect.

While this all sounds ideal, there are some unfortunate side effects associated with these alternatives. Sugar alcohols are most commonly known to cause gas, bloating, and diarrhea, with some consumers even citing a laxative effect. Not exactly ideal. This is likely related to the alteration of gut bacteria associated with these sweeteners.

Concern around erythritol in particular has recently heighted with a recent study published in February of this year out of the Cleveland Clinic. It found the artificial sweetener, erythritol, to actually be associated with increased risk for cardiovascular events, including heart attack and stroke.

And for all you animal lovers out there, especially those who love to sneak Fido some human food, it’s important to note that xylitol is toxic to dogs with the potential to cause liver failure and even death. Despite these concerns, sugar alcohols are considered foods safe to consume by the FDA.

Aspartame

Commonly known as Equal, aspartame is a common artificial sweetener composed mainly of amino acids phenylalanine and aspartic acid. It does contain four calories per gram but is a staggering 200 times sweeter than sugar, typically driving consumers to use less of it.

This substitute is the most well-researched of the bunch. The first cautionary note is that those with phenylketonuria or PKU, a rare genetic disease that prevents the body from properly metabolizing the amino acid phenylalanine, should avoid this sweetener due to its composition. Aspartame is also one of the highest dietary sources of methanol, a known carcinogen and neurotoxin. While the methanol found in this sweetener is typically bound and not able to impact our health, free methanol is released upon heating aspartame—and this free form of the molecule is the one to worry about as it breaks down into formaldehyde. However, the European Food Safety Authority (EFSA) has found that methanol exposure from aspartame consumption does not pose a safety or health risk for humans.

Aspartame is also the go-to sweetener for diet soda. One study published in Diabetes Care found that diet soda consumption was linked with an increased risk of metabolic syndrome and type 2 diabetes. And while the American Cancer Society has deemed aspartame to not be linked with cancer, one animal study found the sugar substitute to be carcinogenic to rodents. Regardless, Equal or aspartame has gained stamps of safety approval from multiple credible sources including both the U.S. Food and Drug Administration (FDA) and World Health Organization (WHO).

Saccharin

Saccharin, most commonly sold as Sweet’n Low, is a non-nutritive sweetener, offering zero calories per gram and can be over 300 times sweeter than sugar. This product was actually the first commercialized artificial sweetener and became popular during World War I due to sugar shortages. Our bodies can’t actually metabolize this common sub-out for sugar, so it won’t influence blood sugars in any way.

Famously banned in over 100 countries after a 1970 study showing its correlation to bladder cancer in rats, saccharin has since been reinstated after further research showed these effects were not present in humans. However, other studies have shown that this sweetener can alter our gut microbiome health, potentially resulting in digestive and overall health concerns (as the microbiome influences so much throughout the body—from brain health, to immune health, to chronic disease expression). An animal study also found long-term consumption of saccharin to be tied to impaired liver and kidney function, but again these findings have not been shown in humans. Ultimately, saccharin is also considered a safe food additive by the FDA and WHO.

Sucralose

The final artificial sweetener we’ll highlight here is sucralose, or Splenda: the most widely used of the bunch. This calorie-free sugar substitute is made in a lab through chemical processes that yields a shockingly sweet product—around 600 times sweeter than table sugar.

Often used in cooking and baking, you can expect sucralose to not impact your blood sugars, and this has generally been shown in the available data. However, a few studies have revealed that sucralose does have an effect on glucose and insulin levels in healthy adults, like this randomized control trial published in Nutrition Journal.

Sucralose may also not be the best baking ingredient. When it’s heated above 350 degrees Fahrenheit in combination with a fat source, a substance called chloropropanol may be produced. Chloropropanols are known to be carcinogenic. Though, another study later found that sucralose in heated foods posed no health risk—however this study was funded by a manufacturer of Splenda, Tate & Lyle Ingredients. Otherwise, research published in Nutrition and Cancer found sucralose to pose no cancer risk after assessing multiple long-term studies.

When it comes to gut health, a few short-term studies, including this randomized control trial, found sucralose to have no negative impact on the gut microbiome. The only long-term study looking at this topic was done with animals, and it did find this substitute to alter gut flora while also promoting liver inflammation. Sucralose was also included in a 2022 study alongside aspartame and acesulfame potassium (another artificial sweetener), where a correlation was found between these artificial sweeteners and increased cardiovascular disease risk. Despite this conflicting evidence, this sweetener has also been recognized as a safe food by the FDA.

‘Natural’ alternative sweeteners

In addition to the artificial sweeteners discussed above, there are also natural alternative sweeteners including monk fruit and stevia. These options are derived from plants, are anywhere between 100 and 250 times sweeter than sugar, and are non-nutritive so they won’t impact your blood sugars. Because they are sourced closer to the plant and less processed, they may actually provide some beneficial plant compounds that could help reduce inflammation throughout the body.

However, stevia has been linked to disruption of gut microbiome microorganisms and the EFSA panel concluded that there isn’t enough evidence to deem monk fruit’s safety—although it has been approved for safe use in the US by the FDA, alongside stevia.

The bottom line

So, what should you do with all this research-intensive information? Well, the bottom line is that while many of these artificial sweeteners have been studied fairly extensively and considered safe in the U.S., each brings up questions of concern when it comes to our health and poses unanswered questions. For this reason alone, the safest bet is to either avoid these options or use them sparingly.

The bottom line is that while many of these artificial sweeteners have been studied fairly extensively and considered safe in the U.S., each brings up questions of concern when it comes to our health and poses. unanswered questions

“Given that artificial sweeteners may cause unpleasant GI symptoms and trigger migraines in some people, I recommend trying to eat less added sugar to meet your goals as opposed to turning to artificial options—especially if you don’t like the taste or prefer to eat mainly whole foods,” Tamburello adds.

Thankfully, there are so many delicious sweetener options that are sourced even more naturally than stevia and monk fruit, including maple syrup, coconut sugar, and honey. Adding fruit, no sugar-added homemade fruit syrups, and dates to your baked goods are also great ways to impart sweetness with the added benefit of fiber, vitamins, minerals, and plant compounds.

No matter which sweetener you choose—artificial, alternative, natural, or otherwise—it’s always a great practice to try to reduce how often we’re sweetening our food. This helps to break that positive feedback loop of needing more and more sweet treats throughout our days.

Listen to a dietitian explain the best sugar options:

To learn more about the roots of boba tea (aka bubble tea), we recently caught up with Sarah Leung and Kaitlin Leung, who, along with their parents Bill and Judy, are the creators behind the popular family-operated recipe and lifestyle blog, The Woks of Life, which has become an online authority on Chinese cooking. The Leungs are the authors of the New York Times bestseller, The Woks of Life Cookbook, which features 100 of their favorite home-cooked and restaurant-style Chinese recipes. What’s more, the duo shared a delicious boba tea avocado smoothie recipe with us that might just be the best variation of the drink we’ve ever heard. No, you’re drooling.

A little background history on boba tea

First things first, the Leungs share a bit of history regarding one of the most popular drinks across Asia. “Boba, also known as tapioca pearls or tapioca balls, are chewy, sweet balls made from tapioca starch, and while they’re used in various desserts across Asia—bilo-bilo in the Philippines or baobing shaved ice desserts in China, for instance—they are most well-known for their use in bubble tea,” the Leung siblings say. According to them, it’s believed that bubble tea originated in Taiwan around the late 1980s. In its original form, bubble tea was a sweet milk tea drink with boba, although the Leungs say you can find tons of variations these days, from tea-based and fruit-based bubble tea options.

“Boba, also known as tapioca pearls or tapioca balls, are chewy, sweet balls made from tapioca starch, and while they’re used in various desserts across Asia—bilo-bilo in the Philippines or baobing shaved ice desserts in China, for instance—they are most well-known for their use in bubble tea,” the Leung siblings say.

According to the Leungs, boba tea began appearing stateside in the 1990s. “We noticed bubble tea shops popping up around Chinatown when we were young. I knew it had reached a new level of popularity when I was on a school trip in Boston in eighth grade, and I ordered a bubble tea while visiting Faneuil Hall and all my classmates rushed up to me asking what it was and where I’d gotten it,” Leung says.

What was the inspiration behind the boba avocado smoothie recipe?

As the Leung sisters mentioned, many adaptations of boba tea have emerged over the years—and their boba avocado smoothie recipe is a prime example. “The idea for this smoothie actually came from a family friend from Brazil, who told us that she used to make smoothies with avocados—her parents had an avocado tree in their yard—lime, and sweetened condensed milk. It sounded delicious, so we tried it, and it was, indeed, really tasty,” Leung says.

“The idea for this smoothie actually came from a family friend from Brazil, who told us that she used to make smoothies with avocados—her parents had an avocado tree in their yard—lime, and sweetened condensed milk. It sounded delicious, so we tried it, and it was, indeed, really tasty,” Leung says.

Around the time their family friend introduced them to the idea of an avocado smoothie, the Leungs noticed that bubble tea shops were coming out with all sorts of new flavors and boba smoothie combinations, too. “We decided to add boba to the avocado smoothie as a sort of Asian twist on the recipe,” Leung says. To nail the recipe, they suggest buying store-bought boba at a local Asian market, where it’s generally sold dried and can be either clear or dark brownish-black, depending on whether it’s made with brown sugar.

That said, the Leungs note that cooking with boba can be a little tricky. To learn ways to master cooking with ‘em, the Leungs point us to their detailed guide for cooking with tapioca pearls featured on their blog. The main takeaway? Ensure they’re cooked thoroughly. “Make sure that you cook them until they are completely translucent and no longer have an opaque center, which indicates the middle is still raw,” Leung says. “Letting the boba continue to sit in hot water after simmering can help the boba cook through gradually.”

Of course, boba tea avocado smoothies are downright delicious. However, if you’re looking for more ways to enjoy boba, the Leungs recommend trying their go-to baobing recipe, which is Chinese shaved ice. Yum.

Avocado boba smoothie recipe

Yields 4 servings

Ingredients

1/2 cup tapioca pearls (“bubbles” or “boba,” optional)
1 cup ice
1 avocado (pitted and scooped out in chunks)
9 basil leaves
1 lime (juiced and zested)
1/2- 3/4 cup condensed milk (depending on your preferences for sweetness)
1 cup water

1. Boil a small pot of water. Cook the tapioca pearls per package instructions. When they’re done, drain and transfer to a small bowl with a small amount of room temperature water so they don’t harden and dry out.

2. Next, prepare your smoothie. Pile the rest of the ingredients into your blender. Blend until smooth.

3. In a tall glass, add a 1/4 cup of tapioca pearls and pour your avocado smoothie over the top. Top with some additional lime zest if desired, add a straw, and enjoy!

Recipe courtesy of The Woks of Life.

An RD shares the benefits of consuming avocados:

Industry experts will tell you the same thing. According to them, the long journey coffee takes from farm to cup accrues (high) costs along the way. To learn more about why our favorite espresso or drip is often so pricy, we spoke with two coffee experts who say it’s important to understand the state of the coffee industry and how it works to fully grasp the scope of why coffee shop coffee is so expensive. But, they argue, it’s worth the price you pay—at least, most of the time.

The main factors driving up coffee prices

According to Genevieve Kappler, a coffee expert, roasting technologist, and the director of coffee and brewing at Roasting Plant Coffee, there’s no denying that coffee is an expensive good right now. And unfortunately for our wallets, it’s likely going to stay that way for the foreseeable future due to five main reasons.

1. Rising demand for coffee worldwide

Kappler notes that most of coffee’s price hikes are purely due to economics and increased interest in higher-quality coffee globally. “Its supply and demand,” she says. “The rising love for good coffee worldwide makes a healthy competition out there to get access to the best. Top-quality beans are rare and, as a result, pricey.”

There’s also an increased demand for fair-trade coffee, meaning the producers of the finished product aren’t being exploited. This, Kappler notes is a major part of her role as a specialty coffee sourcer—to ensure that her coffee producers are well taken care of. “At the specialty level, it becomes increasingly important that, when we go into a country looking for top quality coffee, we solidify our relationships with producers, motivate them financially with fair pay, and keep their spirits high despite all the challenges,” she says. If consumers are used to buying beans that aren’t produced with these types of safeguards in place, they may feel the effects of rising prices trickling down into their cups of coffee.

That said, Kappler encourages folks to consider that supporting producers—and paying a premium for their top-quality beans—is a key priority to keeping these local businesses afloat. “As coffee buyers, it is part of our duty to communicate with the producers we work with, discuss their challenges and face them together as much as we can—these challenges can be specific to a region or country and even sometimes specific to a farm,” she says. “So we must ensure that whatever we’re paying producers covers all the costs associated with these challenges while rewarding their quality and enabling them to keep growing and selling with us.”

To Kappler, this healthy relationship between buyers and growers helps maintain sustainable supply chains that can overcome global price spikes and inflation; but, more importantly, it keeps the coffee industry thriving along the way to ensure consumers can get their hands on the best quality coffee as much as possible.

2. Producing quality coffee isn’t physically easy, either

Maciej Kasperowicz, a Q grader (a premier, certified coffee expert) and the director of coffee at Trade Coffee, a subscription coffee company connecting small roasters across the United States to coffee lovers, also adds that making quality coffee isn’t an easy task. On the contrary, it’s a rather complicated and meticulous process. “The main reason coffee is expensive is the many, many hands that have to touch it for it to get from its tree to your cup,” she says.

Indeed, the lifecycle of coffee is long. “Coffee is the seed of a cherry-like fruit that grows on shrubs throughout the tropics,” Kasperowicz explains. “Someone has to pick that coffee, often by hand, and, for high-quality coffee, only when it’s perfectly ripe. Those coffee seeds then have to be separated from the rest of the cherry, using specialized machinery and often fermentation, and dried. Then, after a final hulling, that coffee needs to be exported and shipped around the world, delivered to roasters, roasted, and brewed by a barista.”

But according to Kasperowicz, even those steps barely scratch the surface. Physically moving the coffee from place to place (often miles and miles apart) by way of different modes of transportation (fueled by high gas prices) must also be considered. The coffee has to move from farm and mill, mill and exporter, exporter and port, port and warehouse, warehouse and roaster, roaster and shop, and so on.

To put this into perspective, Kasperowicz says it’s like comparing apples to, err, coffee. “Not to understate the amount of effort required in all agricultural supply chains, but in theory, if you see an apple tree, you could just pick the apple and eat it. With coffee, even if you’re standing in front of a coffee tree, there’s a ton of very specific labor to be done before it gets in your cup,” he says.

3. Coffee’s origin also impacts its cost 

Both coffee experts agree that where coffee is sourced affects its prices due to factors like geography or limited supplies. “Coffee production is also very different around the world,” Kasperowicz says. “In Ethiopia, for example, coffee is largely grown on tiny farms on the sides of mountains, which deliver their coffee to a mill to be processed. In Brazil, there are many more gigantic farms on flatter lands—though it’s still over 2,500 feet above sea level. Both the terrain and economies of scale make Brazilian coffees way more cost-effective.”

Meanwhile, Kappler notes that Hawaii also has some of the most expensive beans as it is geographically located many miles away from many roasters and has a very limited supply to begin with. “The further a country is, the more expensive we would consider that area to source from,” she says.

In addition to geographic limitations, Kappler says demand also plays a major role in driving prices up. “Both Central and South America produce some of the highest quality and most sought-after beans in the world, so varieties from those origins typically skew more expensive,” she says, adding that East and Central Africa (mainly Ethiopia), which is known as the birthplace of coffee, can run expensive, too.

4. Climate change is also responsible for dwindling supplies

Indeed, it’s a simple law of economics: Decreases in supply will result in higher prices. And another factor contributing to smaller coffee supplies is climate change. “Climate change is a huge factor in the coffee industry,” says Kappler. “Irregular weather patterns are impacting producers in drastic ways—like varying lengths of their harvest, requiring them to enact more careful labor practices to accommodate weather changes, and creating the need to defend crops against different diseases that can occur in coffee plants, resulting in lower yields.”

Meanwhile, she notes that poor weather also impacts the coffee drying process, forcing producers to find costly solutions like mechanical dryers instead of relying on natural—mostly cost-free—outdoor drying methods.

Additionally, Kappler notes that natural disasters due to extreme weather occurrences—like hurricanes or floods—can wipe out harvests completely and damage coffee crops, infrastructures, farms, and roads, which can disrupt lengthy and complicated supply chains resulting in increased coffee prices.

The solution to high coffee prices?

Unfortunately, for the time being, high-quality coffee means high costs. That said, Kappler has tips for getting the most out of your pricy coffee. “Keep it simple,” she says. “Pick a specialty coffee shop that prioritizes beans that are high enough quality to stand on their own as brewed coffee, Americano, or espresso.” Kappler notes that simple drinks like iced coffee or Americanos typically cost less than flavored lattes or specialty drinks as they don’t require tons of extra ingredients like syrups, milk, or preparation methods for the barista. “Think the fewer ingredients, the lower the price,” she says.

Meanwhile, if you prefer to pull your own shots or brew your own beans at home, Kasperowicz recommends buying coffee in bulk (he suggests two-pound bags), which is more cost-effective. “If you drink a good amount of coffee at home and you’re buying it fresh, you should be able to go through a two-pound bag while it still tastes great,” he says. “Just remember: Your enemies are air, heat, and sunlight. Most coffee bags can seal pretty tightly, but if you want some extra protection get an airtight container and, if it’s transparent, keep it out of direct sunlight and in a cool place,” he says.

Regardless of how you enjoy your cup, here are the coffee benefits you’ll be reaping with every sip: 

However, like most things in life, there’s always room for improvement—especially when it comes to making the best coffee possible. To learn more about coffee making from a pro with years of experience in the field, we recently caught up with Maciej Kasperowicz, a Q grader, coffee expert, and director of coffee at Trade Coffee, a subscription coffee company connecting small roasters across the United States to coffee lovers. Kasperowicz shared with us some of the most imperative modifications to make to your coffee for more flavor and better results (including why a burr grinder is more important than a coffee maker or the importance of sourcing from specialty roasters whenever possible).

5 ways to make your coffee even more flavorful

1. Always buy fresh, high-quality coffee whenever possible

According to Kasperowicz, how flavorful your cup of joe will turn out has more to do with where you’re sourcing it from than how you’re actually preparing it. “There are a ton of decisions you can make that’ll make your coffee taste better or worse, and while recipes and technique are important, I think most of them happen before you even start brewing your coffee,” Kasperowicz says.

“There are a ton of decisions you can make that’ll make your coffee taste better or worse, and while recipes and technique are important, I think most of them happen before you even start brewing your coffee,” Kasperowicz says.

First and foremost, Kasperowicz says buying quality coffee should always be a top priority for achieving the tastiest coffee possible. This is why he suggests trading in your store-bought grocery store coffee for specialty roasters whenever possible. “There’s no shortage of awesome specialty coffee roasters out there—and I’m thrilled to work with many of the best at Trade—and if you’re buying coffee from a can at the grocery store, upgrading to one of those roasters will get you better flavors,” he says.

2. The best coffee doesn’t have to be the most expensive one, either

Much like a bottle of wine, the price of coffee doesn’t always equate to its quality, much less its flavor. “Price definitely isn’t everything. Finding the right coffee for your taste is just as important and, indeed, a huge part of what my job entails,” Kasperowicz says. To that point, he explains that the cost of coffee beans is often dictated chiefly by the effort and resources needed to produce them, not their flavor or quality.

Generally speaking, Kasperowicz notes that coffees with wild fruity flavors, like pineapple and jasmine, tend to hover around the $30 mark; meanwhile, medium roast coffees with a deeper chocolatey flavor might be between the $15 to $20 range. Thus, it’s important to keep in mind that finding the most flavorful type of coffee best suited for your taste and palate has little to do with how much it costs.

Generally speaking, Kasperowicz notes that coffees with wild fruity flavors, like pineapple and jasmine, tend to hover around the $30 mark; meanwhile, medium roast coffees with a deeper chocolatey flavor might be between the $15 to $20 range.

3. Your coffee grinder is more important than the brewer

This may be a bold statement, but according to Kasperowicz, although all of your coffee-making equipment is important and impacts how good your coffee will turn out, the coffee grinder you use can make or break a cup of joe far more than the coffee maker itself. The logic? “A burr grinder, which uses interlocking discs or cones to grind your coffee, will always be better than a blade grinder, which is basically a tiny blender because it’ll produce a more even particle size. If you have to choose between one or the other—say if you just can’t upgrade to a burr grinder right now or you’re traveling and that’s the only option—I think I’d actually choose to get the coffee pre-ground on a burr grinder over freshly ground with a blade, especially if it has been freshly roasted,” Kasperowicz says.

The quality of your coffee grinder, in turn, determines the quality of your ground coffee and plays one of the most critical roles in your final product’s flavor. “Freshly ground coffee is better than pre-ground coffee because you lose some aromatics as the coffee is ground and sits around, and oxygen has more surface area to attack those grounds and make them stale,” Kasperowicz says. Thus, if deciphering between a better maker or grinder, he says, always go for the latter.

4. Go the extra mile and always aim for consistency

According to Kasperowicz, consistency is key when it comes to the flavor of your coffee. “There are a lot of different amounts of effort you can put into coffee brewing. Are you going to use a scale to measure your amount of coffee and water? If you’re using something other than an automatic brewer—which rule, by the way—are you going to time yourself and weigh the water as you’re pouring it?” Kasperowicz asks.

Although he’s well aware that not everyone may have the time (or, frankly, the interest) to go these extra lengths when making a cup of coffee, Kasperowicz believes putting in the extra effort will be worth the effort in the end. “You can improve your brewing, especially your consistency and ability to make adjustments, by putting in some extra effort, like measuring your ingredients and recording the brewing times,” he says.

5. Don’t be afraid to try something new

Kasperowicz says you shouldn’t be afraid to switch up your coffee-making routine every now and then. “I think the biggest mistake people make when home brewing is that they don’t make simple adjustments that they could make to make the coffee better suit their individual tastes,” he says. According to him, the best way to enhance your coffee-making abilities is to pay close attention to what you taste in the coffee every time and adjust accordingly. Get the pen and paper out, folks.

That said, Kasperowicz notes that there are many variables when making coffee, and even the smallest tweaks can play a major role, which can seem intimidating at first. However, he says playing around with different grind sizes is a great place to start. “Grind size is a surprisingly easy one: If your coffee tastes too bitter, grinding a little coarser can often fix that. If it tastes sour or not sweet enough, grinding a little finer can help,” Kasperowicz says. Meanwhile, adjustments to brew strength are another easy avenue to explore. “If a coffee doesn’t taste strong or intense enough for you, using a tiny bit more coffee in your next brew—or a little less water—can be an easy fix,” he says.

“Grind size is a surprisingly easy one: If your coffee tastes too bitter, grinding a little coarser can often fix that. If it tastes sour or not sweet enough, grinding a little finer can help,” Kasperowicz says.

TL;DR? According to Kasperowicz, the best cup of coffee is the one that tastes good to you. That said, below is his favorite way to make pour-over coffee in a Kalita Wave brewer as flavorful as possible. (By his standards, of course.)

A coffee expert’s go-to pour-over coffee recipe

Yields 1-2 servings

Ingredients
30 grams of medium-ground coffee
500 grams water

1. Start with 30 grams of medium-ground coffee and 500 grams of water in total.

2. Then start your timer and pour 60 to 70 grams of that water onto that coffee and watch as the carbon dioxide starts bubbling out.

3. At 45 seconds, do your first big pour, getting up to around 250 grams of water. At 1:15, pour 50 more grams of water, and keep doing that until you’ve reached 500 grams.

An RD shares the benefits of coffee:

The difference comes down to precision. Coffee experts have shared with Well+Good time and time again that making the perfect homemade cup of joe is a lot like a science experiment: It’s based on maintaining specific temperatures, nailing exact coffee-to-water ratios, and more.

So, how to ensure that your coffee measurements are as accurate as possible? Enter: A kitchen scale. The best way to accurately measure ingredients is by weight—it’s much more precise than measuring (read: eyeballing) by volume and is especially important when it comes to making coffee. And BTW, a kitchen scale isn’t only handy tool for making the perfect pour-over: The same concept applies to baked goods. Here’s what to know.

Why a kitchen scale is essential for making the perfect cup of joe, according to a barista

According to Jiyoon Han, co-owner and founder of New York coffee company Bean & Bean, making the perfect cup of joe is heavily contingent on the exact measurements of water and coffee. “These ratios, she says, can alter the taste, smell, and appearance of your brew,” Han says “This is especially true when it comes to making pour-over coffee.”

According to Han, making good pour-over coffee at home is easier if you are able to precisely nail the proper brew ratio, which is 1:15 coffee to water. “With a scale, you can control this by weighing 15 grams of coffee, then brewing 225 grams of water, and controlling the ratios based on what the scale reads,” Han says.

One of the best features of a kitchen scale—like this one available on Amazon—is the ability to “tare” or reset the scale to zero to automatically subtract the weight of an item (like your pour-over coffee maker) from your measurement. For example, once you have your pour-over equipment on top of a scale, you can use the tare feature to clear the weight, making it even easier to focus solely on the coffee and water measurements…without adding or subtracting a bunch of numbers.

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Weighing the coffee is more accurate and precise than using volume-based measuring cups or spoons. Because these measure only in volume, they won’t account for the coffee ground size or weight. For instance, extra course grounds weigh less than more finely-ground coffee grounds but will take up more space in a measuring spoon—this will throw off your ratios.

Weighing the coffee is more accurate and precise than using volume-based measuring cups or spoons. Because these measure only in volume, they won’t account for the coffee ground size or weight.

According to Han, if your ratios are off, it’ll affect the brew’s taste and color. “Weaker, more watery coffee tends to appear lighter in color since more water is brewed through the ground coffee resulting in a diluted cup,” Han says. Of course, if a tablespoon is the only thing you have on hand, it’s not the end of the world. But, a scale and a timer will be the best tools to measure the coffee-to-water ratio and the time and flow rate of the two.

A pastry chef agrees that kitchen scales are also essential for baking

Chef-instructor of pastry and baking arts at the Institute of Culinary Education, Trung Vu, also agrees that kitchen scales are a must when it comes to baking. “​Digital scales are used in professional kitchens all the time and are preferred over volume measurements provided by measuring cups and spoons,” Vu says, highlighting again that they’re far more precise.

“A kitchen scale is an essential tool for baking but can also be useful for any other kitchen task. When you scale with greater accuracy and consistency, you will be rewarded with a more consistent final product,” Vu says. Digital scales are also helpful when scaling and converting recipes to make more (or less) quantities. “With a digital scale, you also easily increase or decrease a recipe based on your needs. For instance, if a recipe yields 10 cupcakes, but you want to make 12 or 14, you can multiply the recipe by 1.2 or 1.4 and easily make a few more,” he says.

“A kitchen scale is an essential tool for baking but can also be useful for any other kitchen task. When you scale with greater accuracy and consistency, you will be rewarded with a more consistent final product,” chef Vu says.

When shopping for the perfect scale, Vu says there are a few helpful tips to keep in mind, including weight capacity, sensitivity (how accurate the scale will be when measuring small amounts), the ease of reading the display (some scales have pull-out displays to accommodate larger or wider containers on the scale), and if it’s battery-operated or uses an AC adapter.

An RD explains the benefits of drinking coffee:

Remember when kombucha was only available to those who brewed it at home? Needless to say, those days are long over. A now billion dollar industry, kombucha can be easily found at grocery stores, health food retailers, and even most gas station marts and bodegas. While the health benefits associated with this fizzy beverage have piqued consumer interest, there are still a few question marks when it comes to kombucha…including interesting (murky?) claims related to its trace alcohol content. Let’s take a closer look.

Health benefits of kombucha

First things first: For those who haven’t tried it, kombucha is tea that’s created by process of fermentation. In this case, fermentation is occurring when bacteria, yeast, and other microorganisms interact with tea and sugar, yielding tangy flavor and potent probiotic potential that many people love. Typically, these gut-promoting organisms are introduced through something called a SCOBY, or symbiotic culture of bacteria and yeast.

The health benefits that result from this tasty science experiment are certainly noteworthy. Kombucha is a good source of probiotics, or healthy bacteria, that can help boost the population of helpful bacteria in our gut microbiome. Beyond promoting healthy digestion and metabolism, a healthy gut microbiome is linked to many other positive health outcomes, from a stronger immune system to better brain and mental health.

Kombucha also provides a healthy dose of B vitamins including folate, niacin, B6, B12, thiamin, and riboflavin—all of which are vital for maintaining your body’s energy levels and metabolism. And thanks to the tea it contains, kombucha is full of plant compounds as well, especially EGCG (epigallocatechin gallate), kaempferol, and quercetin. These compounds have powerful antioxidant and anti-inflammatory properties. Finally, kombucha is high in organic acids like acetic acid, a potent antimicrobial agent that has also been linked to improved blood pressure regulation.

What to know about kombucha and alcohol

Glossy potential gut benefits aside, there are a few things to keep in mind when drinking kombucha…especially if you do so daily. While some kombucha brands certainly do contain more than a minimal amount of added sugar and/or caffeine (be sure to read labels if those are things you’re not interested in guzzling), one of the bigger debates surrounding kombucha is the alcohol it contains. Read: The fermentation process involved in creating kombucha will always yield some alcohol. But to legally be sold in grocery stores, the Alcohol and Tobacco Tax and Trade Bureau (TTB) mandates that every bottle of kombucha must have less than 0.5 percent alcohol by volume (ABV) to be sold as a non-alcoholic beverage.

Surprisingly, on their website, the TTB directly addresses the potential for kombucha’s alcohol content to increase as it’s sitting in the bottle, continuing to ferment. Here’s where things get interesting. In 2010, there was a widespread kombucha recall because the Food and Drug Administration (FDA) was finding alcohol content to be anywhere between 0.5 and 2.5 percent ABV. Fast forward 10 years, and a 2020 study done by the British Columbia Centre for Disease Control found that, after testing nearly 700 samples of kombucha (from brands many of us know and love), the alcohol content of 32 percent of bottles off grocery store shelves was actually measuring anywhere between one and in excess of three percent ABV. Considering a beer can have as little as four percent ABV, this is obviously a concern.

A 2020 study done by the British Columbia Centre for Disease Control found that, after testing nearly 700 samples of kombucha (from brands many of us know and love), the alcohol content of 32 percent of bottles off grocery store shelves was actually measuring anywhere between one and in excess of three percent ABV. Considering a beer can have as little as four percent ABV, this is obviously a concern.

But when you’re homebrewing ‘booch, it’s much easier to accidentally brew something closer to a hard cider than a fermented tea drink. Taking a small dive into the science here, when kombucha is made, alcohol is produced by the action of the yeasts in the mix and is then broken down by the bacteria introduced by the SCOBY to keep it from becoming a full-blown alcoholic beverage. So, if you have an imbalance here—namely an overpopulation of yeast and an under-population of bacteria—you’re going to end up with much more ethanol (aka alcohol) in your kombucha than you may have been intending.

This can also be exacerbated by brewing, storing, or transporting this fermented tea at higher temperatures (over ~73 degrees Fahrenheit) as it promotes yeast activity. This may very well be the root cause for bottles of kombucha in grocery stores having higher alcohol content than they claim.

Unaccounted-for yeast also exists naturally in the air, which can impact your process of making kombucha at home. Here are some ways to try to manage yeast populations at home:

• Avoid taking starter tea from your old kombucha brew at the bottom of the jar, as this is where yeast is most concentrated
• Limit how much sugar and fruit you add to the brew, as this is what the yeast feeds on
• Ferment for fewer days, reducing the amount of alcohol that can be produced
• Increase the bacteria in your brew through using a larger SCOBY
• Make sure the brew has exposure to air to keep those bacteria thriving

All of the above being said, more often than not, the kombucha you buy from the grocery will have the alcohol content mandated by TTB. However, there is still plenty of evidence suggesting that if you’re a frequent buyer, some of those bottles just might have a higher ABV.

This may not be a major concern if you drink the fizzy stuff infrequently, at home relaxing, or during some other time of leisure. But if you are sensitive to alcohol, have health concerns that alcohol exacerbates, or are pregnant, you may want to be cautious of how much kombucha you’re consuming. And always make sure you keep your ‘booch cold!

If this scenario sounds familiar, welcome. You’ve come to the right place, because the solution is simple: coffee ice.

ICYMI, fancy ice, has taken the internet by storm in the last few years. What once was simply a means to keep a drink iced cold has now turned into a fun, stress-relieving pastime and creative outlet for folks to experiment with high-end craft ice-making machines to freezer-friendly ice trays that can mold water (ahem, or coffee) into giant frozen orbs or baby butterflies. And can’t we all use a little more chill vibes in our lives?

Of course, we had to test it out ourselves to see how effective and easy making coffee ice really is and how good it tastes. (Spoiler, it’s a 10 out of 10 by all accounts.) More ahead on our buzzy experiment and the best way to make the most delicious coffee ice to guarantee you never take a sip of watered-down coffee ever again.

How to make one-ingredient coffee ice

Making coffee ice requires minimal effort, and the payoff makes it even more worthwhile. Frankly, the most challenging part about the whole endeavor is choosing the right type of ice mold to use. There are literally hundreds to pick from—butterflies, roses, pineapples; you name it. In my experiment, I opted for the Houdini Crushed Ice Cubes Tray (available on Amazon for $8) that produces 160 teeny, tiny ice cubes in one go.

To make my tiny ice cubes, I filled the tray with store-bought La Colombe Unsweetened Colombian Cold Brew Coffee and used a measuring cup with a spout to prevent drips and messes and get into every nook and cranny on the tray. Of note, this tray was a bit finicky in that tiny air bubbles would get trapped in some of the holes as I filled them. To mitigate this issue, I used the flat edge of a bench scraper to gently maneuver and level the coffee to ensure each hole was equally filled to the brim. Then, I carefully plopped the ice into the freezer and let it chill overnight.

Come morning, I was able to gently pop out each individual cube into a bowl. At this point, I found that working fast was necessary, as the cubes (being as small as they were) would melt rather quickly. Although fast-melting ice is typically the bane of my iced coffee’s existence, since this coffee ice is made with, well, coffee, there was no need to worry about it diluting my drink whatsoever.

That said, if you prefer sipping on your iced coffee drink more slowly (and not glugging it in a few minutes like me), you might want to opt for a larger-sized ice cube (say, like this butterfly-shaped one) that’ll have a slower melting rate and infuse your drink with more delicious coffee over a longer period of time.

Of course, to make the drink even more delicious, I decided to add a few extra ingredients. First, I glazed the edges of the cup with a swirl of Torani Chocolate Hazelnut Sauce. Then, I added my coffee ice, filled the cup with Elmhurst 1925 Cashew Milk, and added an extra shot of cold brew on top. Lastly, to spruce things up a bit, I infused Nutpods’ French Vanilla Creamer with a few squirts of the chocolate hazelnut sauce and gave it a whirl using my favorite hand-held foam maker (available on Amazon for $12) until frothy, and poured it overtop my iced coffee drink. Basically, it was the lovechild of Nutella crêpes and cold brew. Okay, officially drooling all over again.

Now, if you’ve made a large batch of coffee ice, we invite you to make a homemade coffee slushy up next. In a recent TikTok video by @ac_homemade, they show how to blend up your frozen coffee ice cubes into a Slurpee-like drink that’s perfect for a hot summer day. Literally, mind blown.

@ac_homecafe 3-ingredient iced coffee slush ! #asmr #homecafe #summer #drinkrecipes #coffee #OLAFLEX ♬ original sound – AC HOME CAFÉ

An RD explains the benefits of drinking coffee:

While there are a handful of caffeinated beverages out there that aren’t coffee (green tea, for instance, or even coffee kombucha, for a step in the right direction), I ultimately landed on replacing coffee with kombucha because I love the flavor and I know it doesn’t keep me up all night. (Plus, kombucha is great for gut health!) I made the swap in March, drinking kombucha both in the morning and throughout the day.

Here’s what happened when I replaced coffee with kombucha

1. The quality of my sleep improved

First, in an effort not to bury the lede, I noticed immediately that the quality of my sleep improved when I swapped kombucha for coffee—even if I drank kombucha at 6 p.m. or later. This makes sense, given how the caffeine content in a serving of kombucha compares to the caffeine in coffee. I was sipping GTS Synergy Kombucha, which has four to eight milligrams of caffeine per eight-ounce serving. An eight-ounce cup of coffee on the other hand, typically has about 96 milligrams (which is roughly 16 times the amount of caffeine).

One of the reasons that coffee was keeping me up until the wee hours of the night is that my body likely metabolizes caffeine relatively slowly, says Amy Gorin, MS, RDN, a plant-based dietitian and owner of Master the Media in Stamford, Connecticut. According to Gorin, everyone has a unique sensitivity to caffeine as well as a distinct speed of metabolizing (or processing the stimulant in and out of your body), and these rates vary greatly from person to person. “An individual’s caffeine metabolism refers to how quickly their body metabolizes caffeine. You can either be a slow or a fast metabolizer,” she says. Of course, you can also fall somewhere in between.

Slow caffeine metabolizers need less caffeine throughout the day.

Because it takes my body longer to process caffeine, Gorin explains that drinking more of it (in the form of coffee) was keeping me up later at night because my body was still working through the stimulant. “’I’m a fast caffeine metabolizer, which means I can drink coffee and go to bed within a half hour. But if you’re a slower metabolizer, that coffee is going to stay in your system for a longer period of time, and that means that you probably need less caffeine throughout the day,” she says.

According to Gorin, the best way to test your own caffeine metabolism is to experiment: Start by weaning yourself off caffeine and observe how you feel as the day progresses, as well as how you sleep at night. As far as my trial run of replacing coffee with kombucha? “I think this was a really great experiment to show your body that, ‘Hey, you might not need four cups of coffee. You might just need that little bit of caffeine,’” says Gorin.

2. My digestion got better

Another reason I wasn’t the biggest fan of including coffee in my morning beverage line-up: Upon first sip, I had to run to the bathroom. While some people may drink caffeine to keep them on a regular pooping schedule, that’s not exactly a side effect I enjoy; I would much rather have a consistent and healthy number two routine, rather than relying on a specific beverage to dictate my bathroom habits.

To be fair, Gorin says that this could have more to do with the type of coffee I was drinking (usually drip coffee from a coffee shop) more so than the caffeine itself. Perhaps it was too acidic for my stomach, she suggests. Regardless, it’s undeniable to say that in replacing coffee with kombucha, my digestive system was more on track: I was pooping twice a day, thank you very much. When I was still relying on caffeine from coffee, my bowel movements were actually pretty irregular.

3. I felt more energized

When I replaced coffee with kombucha, I still felt energetic throughout the day, but I wasn’t bouncing from wall to wall (or running to the facilities). This is likely due to my improved sleep cycle as well as the fact that I was side-stepping the caffeine jitters I used to experience. “I think this experiment showed that your body feels a lot better with less caffeine: You’re sleeping better and your digestive system is happier. No more bathroom sprints is also a great thing,” says Gorin.

I was only supposed to try this experiment for two weeks, but honestly, because I discovered that I can still get the energy I need from kombucha without the sleep and digestive drawbacks I experienced after drinking coffee, I plan to keep riding the kombucha train indefinitely. Giving up coffee may sound intimidating, sure, but you know how the saying goes: You never know until you try.

Listen to a registered dietitian explain the benefits of kombucha:

Her cake was magic. No matter how the day had gone, if I’d forgotten to study for a math test or if I was the last pick for a floor hockey team in gym class, a single slice of it would make everything better. Truly: poof.

But of course, ’twas far too delicious to eat just one piece. My sister Karen and I would have our first slices as an afternoon snack, and then we’d help ourselves to more after dinner. And if we got hungry again before bed, it felt wrong not to have another sliver. How could we waste freshly baked carrot cake? (When it comes to words to live by, these are some I’d highly recommend.)

Suffice it to say, the cake went quick, to the point where getting your fair share of it started to feel like a competitive sport. If you didn’t reach for your next slice fast enough, you’d miss out. So, after a seemingly endless series of squabbles between Karen and me (sorry, Mom!), we came up with a system. If we wanted dibs on part of the carrot cake, we had to stake our claim. Indeed: We’d take a toothpick and savagely carve our initials in the frosting. That slice of cake would be off-limits for anyone else.

Thanks to our new system, I was able to make my share of the carrot cake last more than one night. I got in the habit of stashing some, carefully signed “JD,” in the fridge and sneaking a little for breakfast the next day: As comforting as my mom’s carrot cake was after school, I loved it even more in the morning. (Whether that’s because I wasn’t really supposed to be eating it then or because it actually got moister and more flavorful overnight is anyone’s guess.) No matter the reason, I still believe that there’s nothing better than carrot cake for breakfast.

These days, however, having real-deal carrot cake first thing in the morning is a bit too sweet for me. That’s where the carrot cake smoothie recipe from my new cookbook, Love & Lemons Simple Feel Good Food, comes in.

Love and Lemons Simple Feel Good Food: 125 Plant-Focused Meals to Enjoy Now or Make Ahead — $31.00

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This creamy, dreamy smoothie recipe tastes *just* like my mom’s carrot cake. It’s sweet, earthy, nutty, and packed with warm spices. However, it’s made entirely with whole foods and plant-based ingredients, so it’s a nutritious, energizing way to start the day. It’s also perfect for meal prep.

This creamy, dreamy smoothie recipe tastes *just* like my mom’s carrot cake. It’s sweet, earthy, nutty, and packed with warm spices. However, it’s made entirely with whole foods and plant-based ingredients, so it’s a nutritious, energizing way to start the day.

To make my carrot cake smoothie recipe, I start by roasting carrots and sweet potatoes, which intensifies the veggies’ natural sweetness. I know the sweet potato might be an unexpected addition here, but trust me on this one: It makes this smoothie insanely creamy, and it somehow enhances the carrot flavor. Plus, it adds loads of nutrients like fiber, vitamin A, and vitamin C.

After roasting, I pop these veggies in the freezer for an hour or two. When they’re fully frozen, I divide them into four containers, putting enough for a single smoothie in each one. Then, I add frozen pineapple for tangy flavor, pecans for nutty richness, chia seeds for healthy fats, and warming cinnamon, nutmeg, and ginger.

I add frozen pineapple for tangy flavor, pecans for nutty richness, chia seeds for healthy fats, and warming cinnamon, nutmeg, and ginger.

I stash these individual smoothie packs in the freezer until I’m ready to make a smoothie (which is generally the next morning, because I still have zero carrot cake restraint!). Then, I dump the contents of one container into the blender and add a few remaining ingredients. A big glug of almond milk gets the blender moving, vanilla extract adds warmth, and a pinch of salt makes all the flavors pop.

But it’s the Medjool dates that really take this smoothie over the top. Along with antioxidants and fiber, they give it a rich, caramel-like sweetness. They also thicken the smoothie, working with the sweet potatoes to create its luscious texture. It may not really be cake, but it certainly tastes like dessert in a glass.

I still look forward to eating my mom’s carrot cake when the family gets together, but in the in-between times, this smoothie is the perfect way to get my carrot cake fix. It’s quick, it’s delicious, and it makes me feel amazing. But the best part? I never have to worry about inscribing it with my initials so that I can enjoy it later. With my supply of smoothie packs prepped and ready in the freezer, I can have carrot cake for breakfast every day.

Carrot cake smoothie recipe

Ingredients (Freezer Prep for 4 Smoothies):
8 medium carrots, peeled and cut into 1/2- inch pieces
1 medium sweet potato, peeled and cut into 1/2- inch pieces
Melted coconut oil, for drizzling
2 cups frozen pineapple
3/4 cup chopped pecans
2 tablespoons chia seeds
4 teaspoons cinnamon
2 teaspoons ground ginger
1 teaspoon nutmeg

Remaining Ingredients For Each Smoothie:
3 soft Medjool dates, pitted
1 1/4 cups almond milk, plus more as needed
1/4 teaspoon vanilla extract
Pinch of sea salt
4 ice cubes

Instructions:
1. Preheat the oven to 425°F and line two baking sheets with parchment paper.

2. Place the carrots and sweet potato on one of the baking sheets and drizzle with coconut oil. Toss to coat and spread evenly on the baking sheet. Cover with foil and bake for 30 to 40 minutes, or until the vegetables are soft.

3. Let cool, then spread onto the second prepared baking sheet. Freeze for one hour, then divide into four freezer-safe containers. Evenly divide the frozen pineapple, pecans, chia seeds, cinnamon, ginger, and nutmeg among the containers and freeze until ready to use.

4. Make one smoothie: If your dates are not soft, soak them in a small bowl of warm water for five to 10 minutes. In a blender, place one container of the carrots and sweet potatoes, the soft dates, almond milk, vanilla, and salt. Blend until smooth, adding more almond milk as needed to blend. Add the ice and blend again.

Credit: From Love & Lemons Simple Feel Good Food © 2023 by Jeanine Donofrio. Excerpted by permission of Avery, an imprint of Penguin Random House LLC. Photography by Eva Kolenko. All rights reserved.

Fortunately, there’s absolutely no need to panic thanks to a genius way to make coffee without a coffee maker in case of a dire emergency (yes, like this one). We recently caught up with Maciej Kasperowicz, a Q grader, coffee expert, and the director of coffee at Trade Coffee, a subscription coffee company connecting small roasters across the United States to coffee lovers, who shared a lifesaving method for making coffee using everyday kitchen tools.

How to make hot coffee without a coffee maker

According to Kasperowicz, making coffee without a coffee maker is actually quite simple—in fact, it’s often how coffee buyers and producers evaluate the quality of the coffee on the job. “When professional coffee buyers evaluate coffee, we use a process called cupping. Instead of making a pour-over or French press, we put coffee grounds in small bowls, pour water into them, and eventually slurp this with a spoon,” Kasperowicz says.

This simple and ultra-reliable method is ideal for brewing coffee no matter where you may be or what equipment you may have on hand. Kasperowicz even recalls that, at times, it was the coffee brewing method of choice for his parents growing up. “It took me years of doing this before I realized that it’s pretty much the same way my parents occasionally made coffee when I was a child,” he says.

That said, having no equipment at hand can pose some challenges. “Does this method have drawbacks? Of course! That’s why we don’t use it when we have actual brewers available,” Kasperowicz admits. First and foremost, he says you’ll have to be cautious about how much you agitate the coffee mixture while drinking it—that is, unless you don’t mind a few ground bits of coffee here and there. “You’ll have to drink it very carefully to avoid shaking up the grinds that settled at the bottom. And, really, you’re only probably drinking like three-quarters of this cup before you get into super-grindy territory,” he says.

However, if you can get your hands on a mesh strainer, it might help eliminate some of the unwanted grittiness. “If you have a mesh strainer around, you could just pour your coffee through that into another mug for coffee that feels like a slightly grimier French press,” Kasperowicz says. Regardless of a little extra grit, he says this cup of coffee is definitely up to the standards of a coffee expert. “That cup is going to be pretty well brewed, especially considering you’re not using any equipment. Remember: it’s really not that different from how we brew coffee for important evaluations,” he says.

Step-by-step for making hot coffee without a coffee maker, otherwise known as “cupping”

1. First, pour grounds into your mug (17 grams for a 10-ounce mug, which is about four to five tablespoons for a dark roast).
2. Then, pour water, just off the boil, into your mug.
3. Eventually, a bit of a crust should form on top of your cup, so break it up with a spoon and try to skim the grounds still floating on top of your mug.
4. Wait until it gets to a temperature that’s cool enough to drink (that’ll probably take around 14 minutes, depending on your heat tolerance). By then, the grinds will have settled at the bottom of the mug.

How to make cold brew coffee without a coffee maker

According to Kasperowicz, making cold brew coffee is simpler than brewing a hot cup of joe without a coffee maker, but you do need one essential kitchen tool: a strainer. “Cold brew without any equipment is just as easy, if not easier, as long as you have a strainer. Just toss some coarsely ground coffee into a jar overnight with some water and strain the next day,” he says. Per 10-ounce jar, he recommends using about eight tablespoons of coffee—but you can also use a higher coffee-to-liquid ratio to make an even more concentrated batch. Once the coffee has had a chance to steep in the water, you can simply strain it and pour it over ice to enjoy.

Though straining this mixture without a proper filter will remove most ground coffee particles, it might not work as effectively if your strainer has bigger holes. But Kasperowicz has a quick fix for that, too. “First, while straining, make sure you’re getting all the grinds out from the jar and into your strainer. Then, you’ll want to strain it again, pouring your cold brew through your spent grounds,” he says. In doing so, the grounds themselves will act as a filter, filtering out some of those tiny particles a typical mesh strainer wouldn’t catch. “It won’t make for the kind of perfectly clean cup of coffee you’d get from a paper filter, but it’ll help a ton,” Kasperowicz says.

How to make a DIY dairy-free coffee creamer:

While enjoying a cup of hot cacao might feel more akin to the holiday season or the cold winter months, some research indicates that it might actually be a great way to assist with getting a good night’s rest. We spoke with a registered dietitian who shared more about the benefits of cacao powder, including its anti-inflammatory properties and nutrient content. What’s more, I tested drinking it nightly for a week to see its impact on my ability to get restful sleep. More ahead on why I’ll be sipping on a cup of “hot chocolate tea” from here on out when I’m feeling tense ahead of bedtime, and exactly when to do so to reap its potential sleepytime benefits.

Health benefits of cacao tea

First things first, it’s important to distinguish the differences between cacao and cocoa. Although they may sound alike, according to Christina Manian, RDN, a Boulder-based registered dietitian and sustainable food systems professional, the two differ in their processing method. “Cocoa powder is the product of roasting cacao, which brings out its chocolatey flavor and is what goes on to become chocolate. Cacao, on the other hand, isn’t roasted, which helps maintain its antioxidant and nutritional benefits,” Manian says. She notes that you can benefit from eating both in their unsweetened powdered or nib form.

That said, we’ll focus on the abundant benefits of cacao, which is filled with many antioxidant-rich and anti-inflammatory fighting nutrients. “Cacao is full of plant compounds, or phytochemicals, specifically from the flavonoid group. These compounds are powerful antioxidants that help to reduce inflammation throughout the body,” Manian says. What’s more, she notes that cacao powder is a great vegan source of iron and calcium, which help maintain healthy red blood cell counts and strong bones. “Studies have shown that cacao can benefit our brain health, heart health, gut health, and help to reduce blood sugar,” Manian says.

“Cacao is full of plant compounds, or phytochemicals, specifically from the flavonoid group. These compounds are powerful antioxidants that help to reduce inflammation throughout the body.”—Christina Manian, RD

Along with these benefits, a 2020 study found that consuming cocoa improved stress-induced chronic sleep disorders in mice, such as insomnia and circadian sleep disorders. In the experiment, mice that consumed dietary cocoa had less nocturnal wheel-running activities provoked by stress-induced chronic sleep disorders (CSDs). That said, Manian notes that cacao does contain some caffeine—about half that of a cup of tea per tablespoon—which may seem counterintuitive if sleep is the goal. “If you’re sensitive to caffeine, I would recommend consuming cacao powder or tea earlier in the day; otherwise, if small amounts of caffeine don’t keep you up at night, a cup of hot cacao could be a lovely—and healthy—alcohol-free nightcap to enjoy,” Manian says.

“If you’re sensitive to caffeine, I would recommend consuming cacao powder or tea earlier in the day; otherwise, if small amounts of caffeine don’t keep you up at night, a cup of hot cacao could be a lovely—and healthy—alcohol-free nightcap to enjoy,” Manian says.

If a hot cacao beverage isn’t quite your cup of (ahem) tea, Manian also says that there are plenty of other great ways to consume cacao, including in smoothies, mixed into a yogurt parfait or oatmeal, on peanut butter toast, in baked goods, or in savory dishes like chili or mole for a rich depth of flavor. And while there are many great ways to consume cacao, she says it’s always important to ensure you’re buying high-quality pure cacao without additives like sugar, which can diminish its health benefits.

I tried drinking cacao tea, and I finally felt well-rested come morning time 

Although I don’t always struggle with falling asleep, I do battle with getting deeply restful sleep. Usually, this means that I’ll wake up in the middle of the night and cannot fall back asleep after a 2 a.m. bathroom break for several (frustrating) hours. What’s worse, there are many times when I sleep through the night, but I wake up feeling as if I only got a few hours of sleep and feel even more tired than I did heading to bed in the first place.

To remedy this, I’ve been working to implement a sleep routine lately, which has worked wonders for me. Part of my sleep routine includes sipping on a warm, soothing beverage as I wind down for the night. Although my go-to is usually chamomile tea, I recently decided to switch things up and sip cacao tea instead. (As a chocolate lover, it took minimal convincing, obviously.) So, every day before bed—except two evenings—I sipped on a 10-ounce serving of hot cacao tea (made by combining one tablespoon of Navitas Organics Cacao Powder with hot water) in my favorite Ember Temperature Control Smart Mug.

During the first week of my experimentation, I started sipping on the tea about one hour before bedtime. However, since I’m highly sensitive to caffeine, I would experience a minor surge in energy before hitting the hay. Again, let me stress the very minor part—it easily could’ve gone unnoticed. That said, though my rest felt fine overall, to play it safe, I decided to start my nightly ritual a bit earlier than usual—two hours ahead of bedtime instead of one—which I found was key during my second week of sipping cacao tea for better sleep.

In the second week, I began seeing a positive trend. When I switched my cacao tea intake to two hours before bedtime, I noticed two significant differences: I didn’t have to get up in the middle of the night to use the restroom, and I felt much more rested come morning time. Usually, when I wake up in the morning, I usually feel groggy and sluggish and have difficulty concentrating first thing in the day. However, after consuming cacao tea, I felt noticeably more well-rested shortly after waking up—like I actually got eight hours of adequate sleep, which I did.

Unlike when I drink chamomile tea—which makes me feel calm and tranquil in a relatively short period of time—the sleepytime effects of cacao tea aren’t as immediate. As I mentioned, I get a slight surge of energy after consuming it, but then I can drift away into a deep slumber and wake up feeling fully refreshed—which is not something that generally happens to me.

Aside from this, the drink is packed with anti-inflammatory and antioxidant properties that also help reduce stress—and that is why I’ll be sipping it on the reg from here on out. It’s a 10 out of 10 for me.

An herbalist explains the benefits of cacao:

Instead of your conventional cleaning routine, coffee pros consider spring a time to completely switch up their brewing routine to welcome the new season. We recently caught up with Genevieve Kappler, a coffee expert, roasting technologist, and the director of coffee and brewing at Roasting Plant Coffee, who shared that coffee is just as seasonal as the fruits and veggies you stockpile at the farmer’s market—and that what you’re brewing at home should be adjusted accordingly.

More ahead on how to transition your coffee-making routine come springtime.

Why to consider switching up your coffee routine seasonally

First and foremost, it’s important to note that according to Kappler, the best type of coffee is the freshest one. “Making the best coffee starts with good beans that are freshly roasted. Using coffee that was roasted in the last week or so—or between seven and 10 days—is the best way to ensure a full-flavored, smooth cup of coffee,” Kappler says. This means that in order to get the best coffee year-round, roasters and retailers must constantly adapt to the different coffee seasons around the world.

Coffee plants vary depending on the time of year, just like other crops. “We schedule our sourcing trips based on seasons. These differ from one coffee-producing country to another based on their location, but they’re all typically within the so-called ‘coffee belt’ areas that are sandwiched between the Tropic of Cancer and the Tropic of Capricorn,” Kappler says.

Aside from geographic location, many factors determine when coffee cherries will reach maturity and become ready to harvest throughout the year (which vary from year to year and location to location).

According to Kappler, four main contributing factors affect coffee seasons:

• Altitude: higher elevations mature the slowest due to temperature, and they’re usually the most complex aromatically with more body and acidity
• Rain: the amount of rainfall can make harvest unpredictable, especially considering climate change
• Trees: the various species of coffee trees all have different maturation time. The amount of shade they receive will impact this, too
• Climates: the microclimates in each location can vary dramatically in a single area.

“We must constantly keep track of these elements to plan our sourcing visits to the farms we work with,” Kappler says.

When it comes to sourcing the best beans available based on their seasonability, Kappler looks to three central regions in the spring: the Caribbean (Jamaica), Easter Africa (Ethiopia), and Central America (Costa Rica, Mexico, and Guatemala). Early in the season, she sources Caribbean-grown Jamaica Blue Mountain coffee from Clifton Mount Estate. “Not only is it arriving fresh from the origin, but the flavor fits with the season—it’s bright and beautifully balanced, the cups blooming with citrus, juniper, lemon blossom, and almonds,” she says.

When it comes to sourcing the best beans available based on their seasonability, Kappler looks to three central regions in the spring: the Caribbean (Jamaica), Easter Africa (Ethiopia), and Central America (Costa Rica, Mexico, and Guatemala).

Kappler also recommends a floral Ethiopian Guji Uraga coffee that’s “fully-washed processed” to highlight its “clarity, pristine citric acidity, delicate floral and sweet fruit notes that are light and aromatic.” As the season progresses, Kappler then looks to source beans from Central America: First from Costa Rica, and by the end of spring, from Mexico and Guatemala.

How to make the perfect springtime cup of coffee

Aside from choosing coffee beans that are in season, Kappler also adjusts how she prepares coffee at home in spring. “With spring and warmer weather on deck, my cold brew gear is out,” she says.

To make it, Kappler uses an airtight glass container filled to the top with freshly ground coffee and purified water, which she makes sure to fill to the top to minimize oxidation. Then, after about 24 hours, she strains the mixture to enjoy it within 24 hours of preparing it.

On the flip side, Kappler prefers a pour-over method when she is drinking her coffee hot. “I gravitate more towards clarity in the cup to bring forth more of the fruits and florals. So I use a pour-over style with a paper filter, like a Chemex or a v60,” she says. “The paper filter preparations tend to be cleaner as they result in less sediment in the cup, fewer grounds, and a reduced oiliness retained by the paper. Simply put, in the spring, I trade a heavier mouthfeel for more clarity. She compares this to swapping a warm winter jacket for a light one, musky perfume for a floral one, or a chocolaty coffee for a citrusy one come spring. “To put things into perspective, in the winter, I favor chocolate, caramel, and spicy notes and love a more rich deep heavier mouthfeel for which French press would be my go-to,” Kappler says.

An RD shares the benefit of drinking coffee:

The National Academy of Medicine recommends that adult women and men consume 2.7 liters and 3.7 liters per day, respectively. And more if you live in a warm environment or exercise. But it can be hard to get your daily fill.

One way to make hydration a little easier is to flavor your beverage. And chances are, you have healthy flavor enhancers in your kitchen at this very moment. Fresh herbs are an easy way to boost the taste of your water and sneak in some additional health benefits along the way.

Does herb-infused water have health benefits?

“Herbs aren’t just a flavor booster for dishes and drinks,” says Lauren Manaker MS, RDN, LD, Charleston-based registered dietitian. “Many contain important nutrients that support many aspects of our health.”

According to New York City-based herbalist Ezza Valdez, “Herbal remedies, such as infused water, can be used to support mental health conditions such as anxiety and depression.” The right blend of herbs in your water may reduce symptoms of stress and improve mood. In fact, Valdez notes that “many herbs contain compounds that can improve cognitive function and memory, enhancing learning and mental performance.”

The best herbs for infusing water

The good news is that you don’t have to search high and low for these medicinal ingredients. Many common herbs at the farmer’s market and grocery store are packed with micronutrients. According to Manaker, “parsley is a source of lutein, a carotenoid that supports eye and brain health. And fresh basil contains vitamin A, which can help support skin health.”

According to Manaker, “parsley is a source of lutein, a carotenoid that supports eye and brain health. And fresh basil contains vitamin A, which can help support skin health.”

Valdez specifically recommends holy basil for its adaptogenic properties. “It reduces the effect of chronic stress by reducing cortisol levels,” she notes. Rosemary also brings some notable medicinal benefits. “Rosemary can improve blood circulation and research suggests that it acts as a cognitive stimulant for improved concentration and focus,” says Valdez.

Dill is a great source of antioxidants, which fight against oxidative stress in the body. “Dill may also help manage blood glucose levels among those with type 2 diabetes, although more data is needed to draw firm conclusions,” says Manaker.

For further benefits, think outside the leafy green box. Fresh turmeric may offer anti-inflammatory benefits, and ginger is great for easing digestive distress.

Tips for buying herbs for infusing water

Fresh herbs will give your water a refreshingly light-and-herbaceus floral flavor, with minimal bitterness compared to dried herbs and spices. Of course, you will need to use more fresh herbs to get the same flavor and potency, and dried herbs do have the benefit of convenience. Your spice cabinet is a great option in a pinch.

At the store, don’t be shy about giving your produce a sniff. Herbs should be fragrant, bright in color, and firm enough to stand up on their own. Avoid wilty, moldy, or yellowing produce, which may be old or have been stored improperly.

“I would like to say go organic to minimize exposure to chemicals, but don’t let the price tag or a lack of organic options stop you from buying herbs in general,” says Valdez. And as much as possible, support local farmers by shopping at a farmer’s market.

How to make the most potent herb-infused water

There are a few different ways to prepare an herbal tonic with water in order to extract the maximum potency from your herbs and roots. Valdez recommends steeping more delicate flowers and leaves in hot water for five to seven minutes. You can drink this warm, or let it cool in the fridge. “Or, for a more potent brew, steep the herbs in cold water for 24 hours,” like cold-brew coffee.

Valdez recommends steeping more delicate flowers and leaves in hot water for five to seven minutes. You can drink this warm, or let it cool in the fridge. “Or, for a more potent brew, steep the herbs in cold water for 24 hours,” like cold-brew coffee.

If you’re working with heartier products like roots or even barks, you’ll want to simmer them in water for 25 to 45 minutes to extract the most flavor and medicinal benefit, says Valdez.

Potent herb combinations

Once you’ve gotten the hang of brewing up a simple one-ingredient water infusion, experiment by pairing different herbs for new flavors and enhanced health benefits. Here are a few combinations that Valdez is especially fond of:

• Ginger and turmeric together support healthy inflammation levels and can reduce pain associated with arthritis and menstruation.
• Lavender and chamomile are a powerful duo for relaxation and reduced stress and anxiety.
• Peppermint and fennel support healthy digestion and can relieve digestive discomfort.

How much infused water do I need to drink for the health benefits?

“We need to consume enough of the herbs to reap a true health benefit,” says Manaker. During infusion, some of the nutrients will leach into the water you drink, which is a great first step in the right direction. However, Manaker notes, “You will reap the most benefits if you eat herbs whole,” so go ahead and snack on that basil sprig when you finish your water. Or better yet, toss it on a salad.

“One alternative benefit to drinking herb-infused water is that it improves the flavor of your drink, which may encourage you to drink more water,” says Manaker. “Since most people are chronically dehydrated, anything that motivates people to drink more water is a good thing.”

For me, sleeping soundly is hit or miss. Some nights I’m out like a light; others, I’m tossing and turning for hours on end until I finally doze off. But over the years, I’ve learned that a key determinant of the quality of my sleep has a lot to do with my nighttime routine leading up to the moment my head hits the pillow. If a boozy nightcap is involved, I usually feel restless and irritable the next day. However, according to sleep specialists, there are a few drinks that we can sip ahead of bedtime that can help assist with catching some Zs. (Think: Chamomile tea, tart cherry juice, water, and green tea.)

In addition to these sleepytime drinks, I’ve recently discovered that hibiscus tea is great for so much more than just hydration. I spoke with a registered dietitian who shared the benefits of hibiscus tea for sleep, plus what happened when I tried drinking it before hitting the hay for an entire week.

Health benefits of drinking hibiscus tea for sleep

According to Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, there are a few reasons why hibiscus tea can help with getting a solid night of sleep. For starters, hibiscus has a bevy of health benefits that support several bodily functions. For one, it’s packed with antioxidants and polyphenols which help support the cardiovascular system, protect against free radicals, and help lower inflammation. Studies also show that drinking hibiscus tea can help potentially lower blood pressure.

But aside from these benefits to your overall well-being, Manaker says hibiscus is particularly useful for achieving high-quality sleep. “Unlike true teas that naturally contain caffeine, herbal teas—like hibiscus—are caffeine-free. The simple act of sipping on a soothing warm drink, like hibiscus tea, can help people feel calm and ready for bed,” Manaker says. But beyond that cozy, warm, and soothing feeling, studies have also linked hibiscus to sleep-inducing properties. “Some data shows that it has a sedative effect, helping people sleep,” she adds.

The study conducted on mice measured anxiety and assessed the degree of sleep improvement after administering hibiscus extract. The results showed that the hibiscus increased REM sleep time and had a favorable effect on anxiolysis (a state of relaxation or reduced anxiety levels). The study suggests that hibiscus may be a decent option for those hoping to manage stress and improve sleep quality without using synthetic prescription drugs for insomnia that may have adverse long-term effects. However, it’s important to note that this was a study done on mice—and that you should always consult with a medical professional before consuming any new sleep-boosting agents (including teas) to assess if they’re the right choice for you.

The study suggests that hibiscus may be a decent option for those hoping to manage stress and improve sleep quality without using synthetic prescription drugs for insomnia that may have adverse long-term effects.

What happened when I tried drinking hibiscus tea for a week to get better sleep

I’ve had hibiscus tea several times before (namely, at Mexican restaurants that served agua de jamaica, or hibiscus iced tea). However, in my past experiences, this meant that my consumption of the drink was usually midday and paired with a boatload of food. Though I usually chalked it up to feeling pleasantly refreshed and satiated thanks to a good meal, perhaps the cupful of hibiscus tea I sipped on had something to do with how relaxed I typically felt afterward.

To really hone in on the relaxation benefits of consuming hibiscus tea, I decided to test drinking it nightly for a week straight to see what effect it had on my ability to get a good night’s rest. (Similar to my tart cherry juice for sleep experiment a few months back.) I brewed a cup of warm water each night and steeped some of The Republic of Tea’s natural hibiscus superflower tea in it. Unlike the version of the hibiscus iced tea I usually had at restaurants—which was sweetened with sugar—this version was way more tart and tangy. Although it’s not an unpleasant flavor, it’s not as sweet as tart cherry juice or as subtle as a cup of chamomile.

The Republic of Tea Natural Hibiscus Superflower Tea — $12.00

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However, unlike the cherry juice, the feeling of relaxation after consuming hibiscus tea was much more immediate. Within just a few minutes of consuming this drink, I felt instantly more relaxed as a wash of calmness ran through my body. There were times I felt drowsy, but never uncomfortably so.

It was very similar to that after-bath or post-massage floaty feeling, which definitely carried into my sleep. During the nights I sipped on hibiscus tea, I noticed I slept very soundly and fell asleep much quicker than usual.

As I headed to bed, I could feel that my limbs were less tense, and that tight feeling I usually experience around my neck and shoulders by the end of the day was more subdued. It was very similar to that after-bath or post-massage floaty feeling, which definitely carried into my sleep. During the nights I sipped on hibiscus tea, I noticed I slept very soundly and fell asleep much quicker than usual. I also felt more relaxed and rested the next day.

To be honest, although my experiment was to analyze its effect on my sleep patterns, I ended up deciding that I’ll try sipping on hibiscus tea during the day to help alleviate my stress and anxiety—instead of just saving it for before I head to bed.

An herbalist shares a sleepytime lavender nightcap recipe:

Was the filtered water the culprit? There’s no way of knowing for sure, but it certainly stands out as a red flag, and science says it’s possible. The experience compelled me to take a closer look at water filters—when they can help us, and when they can fall short and harm us.

Water filtration devices are increasingly being used as a countermeasure to deal with tap water quality concerns by removing unwanted chemicals, tastes, and odors from the public water supply. While they can contribute to increased water safety and an enhancement of water quality, if they’re not adequately maintained, they could actually be doing more harm than good.

How well do water filters actually clean water?

Most point-of-use filtration systems use granular activated carbon, designed to transform what comes out of your tap into higher-quality and better-tasting water. These filters are primarily used to remove non-biological contaminants based on the certifications they hold. Certification of water quality through NSF/ANSI Standards 53 and 42 targets the removal of things like heavy metals, fluoride, and a range of volatile organic chemicals, as well as aesthetic contaminants such as chlorine (for taste and odor concerns), chloramine, iron, and zinc.

What they don’t remove is bacteria. “You cannot assume that if the filter removes chemicals, it will also remove germs,” stresses Samantha Nazareth, MD, board-certified gastroenterologist.

It’s important not to mistake filtration for purification. Brita makes it clear that their filters are not intended to purify water, and filter manufacturers include in their documentation that they shouldn’t be used with water that is microbiologically unsafe—though most consumers won’t know if this is the case.

Can an old water filter make you sick?

“People can get sick from filters that are poorly maintained,” says Nancy G. Love, PhD, distinguished professor and award-winning environmental engineering researcher at the University of Michigan. According to Love, studies show that bacteria grow well on activated carbon (including point-of-use filters), and that filters can actually elevate the levels of bacteria in our drinking water.

We know that safe levels of chlorine are added to drinking water to provide protection against waterborne disease outbreaks, but according to Justin Wang, CEO of LARQ, a brand of innovative hydration products, by removing chlorine, filters become the perfect breeding ground for bacteria, and the source of contamination.

A study that tested the microbiological quality of filtered water in a household water filter system found that, in some cases, bacterial colony counts in the filtered water were 10,000 times those in tap water, suggesting growth or biofilm formation in the filter material. Equally alarming is research showing how dramatically the bacterial composition changes across a filter, which in turn may influence our gut microbiome.

In some cases, bacterial colony counts in filtered water were 10,000 times those in tap water.

“While the vast majority of bacteria in drinking water are harmless (just like the bacteria in the food we eat),” notes Love, “if a pathogen was present, studies have shown that certain pathogens might be retained and grow on the filters.”

Findings from a recent study demonstrate that filters may increase one’s exposure to opportunistic pathogens that are otherwise present at lower numbers in distributed drinking water. “A drinking water that is well-maintained would not have these problems,” says Love, “but a large building with loss of chlorine residual in the upper floors or old piping that is not well-maintained (like, possibly, a hotel room) could have a problem.”

Water filters are only as good as their upkeep

Because most filters work by capturing and holding contaminants, it’s important to replace them regularly to avoid them becoming incubators of bacteria. “Water filter components absorb a finite amount,” says Wang. “Once that threshold is reached, the water can still be cycled through, but it will not remove any contaminants and may actually reverse contaminate the water with the bacteria growing in the filter.”

Brita’s guidelines suggest that their standard pitcher filters expire after 151 liters, whereas LARQ designed its advanced filter to last for 227 liters of water before needing replacing.

“Filter usage is notoriously difficult to track, and many consumers do not replace filters in a timely manner,” says Wang. “Most traditional filters offer a generic replacement recommendation, often including a timed light or reminder sticker for your calendar to remind you when to replace your filter.” LARQ’s pitcher does the monitoring for you by tracking household water consumption with a built-in sensor that conveniently connects to an app.

Water filters aren’t a silver bullet

It would be unfair to expect filtration to magically make all water completely safe, particularly when the liquid we’re filtering is coming from an aging infrastructure.

“Water filtration is a very effective method when done as designed, but it will struggle if one has to filter water that comes from a treatment and/or distribution system that is in disrepair and has had inadequate investment,” says Love. Much of the water distribution system infrastructure in the U.S. is aging and deteriorating, with cities such as Philadelphia still relying on pipes that were put in the ground before the Civil War. Water utilities in the U.S. and Canada are only replacing pipes every 125 years on average, well beyond the recommended timeline for many pipe materials.

Deteriorating drinking water systems are vulnerable to a host of problems, affecting the ability to provide safe water. By the time water reaches your sink, it can be contaminated with the accumulated build-up (rust, metals, algae, biofilm, bacteria, viruses, parasites, etc.). According to Dr. Nazareth, a number of bugs known to cause lung, blood, skin, and brain infections have been found in biofilm from pipeline sources.

With pipes tucked away underground, Love highlights the difficulties in convincing people an “invisible” water infrastructure needs investment when they can’t see it, and notes that this under-investment is costing us now.

A multi-barrier approach is best

No one technology does it all. “The gold standard of drinking water is the use of a multiple barrier approach, where we use multiple unit technologies to address different contaminants,” says Love.

If your tap comes from an old water distribution system—one known to have problems, or if there are frequent repair issues—Love suggests that a relatively low-cost option for drinking water is to use an activated carbon block filter and then also boil the water to disinfect it. Unlike its granular carbon counterpart, carbon block—a solid block of compressed carbon—is very effective in filtering out large quantities and a variety of contaminants, thanks to its larger surface area.

Following the 2014 Flint, Michigan, water crisis, in which city drinking water was contaminated with lead, and because the plumbing is very old, hydration stations in Flint schools now employ a multi-barrier approach, according to Love. Water goes through an activated carbon block filter, followed by a membrane, and then an LED UV lamp for three layers of protection.

For a multi-barrier approach at home, the LARQ Pitcher uses a two-step filtration and purification process using its PureVis UV-C LED light to eliminate bio-contaminants. In lab testing, a three-minute cycle of UV-C light eliminated upwards of 99 percent of E.coli and salmonella.

Best practices when using a water filter

1. Flush before every use

“I am actually wary of filtered water that is not used routinely,” says Love. “I trust filtered water if I know the status of the filter, and still I always flush the filter (by letting the water run) for a few seconds if it has not been used regularly.”

When using hydration stations in public spaces (think airports), look for an indicator light. If it is anything other than green, Love recommends not using it. Always flush for a few seconds before filling your bottle to move any biofilm that may have accumulated.

2. If possible, avoid tap water if you’re immune compromised

For people who are immune compromised or if one is making baby formula, Love advises against drinking tap water or using activated carbon filtered water, and instead favors reverse osmosis water or purified bottled water as better options.

3. Use filters when traveling abroad

“Most contaminated water infections I see come from those traveling abroad,” says Dr. Nazareth, calling attention to the challenges of consuming water of unknown quality. Stick to bottled water, or bring along a bottle like LARQ’s that’s outfitted with UV-C light technology in the bottle cap, and another with a filter for multi-barrier protection.

4. If the water tastes bad, it probably is

“Our sense of smell and taste are our first line of defense,” says Dr. Nazareth. “Our taste buds and nose are very sensitive to foul-tasting things in order to protect us.” So, if something tastes off, it probably is.

Water filtered with a maintained unit should not smell or taste foul, according to Love. However, “If water has a natural smell, that may be geosmin or methylisoborneal,” she says. “These are natural organic compounds present in natural waters that are highly odorous (they smell musty) but not harmful.” Certain parts of the country can have these chemicals in their treated drinking water, and while present at very low levels so that you can’t smell them, they can accumulate in a filter to a level that can be detected by the human nose. “Otherwise, I would not use filtered water that has any features to it that are unpleasant,” says Love.

Needless to say, coffee is a very personal topic—we all have specific preferences regarding how we like it. So, what better way to learn even more about what we do (and don’t) want from our non-negotiable daily cup of coffee than with the help of an interactive quiz that determines the best roast, bean, and brew method for your palate? Head over to the quiz here to find your caffeine soulmate.

Why coffee drinks of all kind will benefit from taking this quiz

The folks at Partners Coffee, a Brooklyn-based small-batch coffee roaster, have crafted the perfect coffee quiz that helps you determine the correct type of java for you. The simple four-question test analyzes your preferred taste, body or mouthfeel, brewing method, and expertise level. Upon completing the exam, you’ll get a personalized recommendation for the type of coffee that is best-suited to you and your test preferences.

Though the quiz is simple and takes no more than two minutes to complete, the questions break down the anatomy of coffee to help you make the right choice. For starters, to best understand the flavors of coffee you might like, you’re given several familiar options to choose from, like chocolatey, fruity, or nutty notes. To further delve into the nuances of coffee, the exam assesses your preferred “body” or mouthfeel and the way coffee tends to settle on your tongue. For this, the options include light, medium, or heavy.

Up next, the quiz also takes into consideration the type of equipment you have at hand, which correlates to the kind of coffee you’ll need. In this section, they offer six different methods for brewing, including a Chemex, pour-over method, or cold brewing, to name a few. And lastly, the quiz will ask you for your expertise level, which ranges from beginner to master brewer, further helping to hone in on the perfect beans for you. (And the amount of time you likely want—or not—to spend making your morning brew.)

I tried taking the coffee quiz—here’s what I learned

Frankly, I haven’t been this excited about a test since the time I was sorted into house Gryffindor on the Harry Potter sorting quiz. So, when given the opportunity to learn more about my favorite gut-healthy drink of all time, you bet I hopped right on it.

Here’s exactly what I learned from my test. When it comes to coffee, I’m team sweet, hands down. For the sake of the quiz, I narrowed it down to coffees with a chocolate flavor profile—since I could only choose one option. In terms of mouthfeel, I prefer a medium-bodied coffee that’s not too light and watery but not too heavy either. In terms of method, although I typically use my Nespresso coffee machine for a quick and easy cup of joe, I’ll admit that pour-over coffee might be my all-time favorite. That said, I chose the pour-over as my equipment of choice. As for my expertise level, I went with intermediate.

Now the big reveal. According to my test, not one but two coffee choices are best suited for my palate—the Brooklyn and Colombia – El Ramo. The Brooklyn medium coffee has notes of milk chocolate, toffee, and dried fruit, which is very much up my alley when it comes to flavor. Meanwhile, the Colombia – El Ramo coffee has a medium-light body and has notes of peach, fresh cream, and vanilla. Yes, yes, and yes.

Partners Coffee Brooklyn Medium Roast — $16.00

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Partners Coffee Colombia Medium Roast — $18.00

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What I found most interesting about Partners Coffee is their commitment to freshness. They roast the beans only once an online order is placed to help ensure that it’s as fresh as possible by the time it gets in your hands. What’s more, on the website, you can also choose the grind type to best accommodate the brewing method—for example, a medium grind is ideal for pour-over coffee. All in all, it was fun to learn more about the type of coffee best suited to my palate (and personality).

An RD shares the benefits of drinking coffee:

Nature’s sweetener is often touted as a tool for soothing sore throats, but we wanted to know if it actually works… and if it’s powerful enough to be worth testing out next time we’re feeling under the weather. We asked Amanda Atkins, MD, an ear nose and throat doctor (ENT) based in Birmingham, Alabama, to share her thoughts on this popular natural remedy, and she’s all for using it as a first line of defense when that dreaded throat scratchiness first comes on.

“Honey is known to contain antioxidant and antimicrobial compounds, which can indeed help alleviate symptoms of a sore throat,” says Dr. Atkins. “It’s also full of polysaccharides, which absorb water and help create a barrier over the respiratory mucus to decrease throat irritation and the urge to cough.”

Dr. Atkins says that ENTs use honey especially in the pediatric world to treat acute cough, as it can be better tolerated in children than when using medications such as dextromethorphan (a cough suppressant found in Robitussin and similar products) and diphenhydramine (an antihistamine found in Benadryl and similar products). She also notes that honey has also been found useful in treatment of post-tonsillectomy pain in both children and adults, which can involve some severely sore throats.

How to use honey as a sore throat remedy

While honey is a research-backed tool for helping soothe a sore throat or acute cough, it’s important to know how to dose it for the best results, especially considering its high sugar content.

Dr. Atkins says that, depending on the severity of your soreness or cough, adults can take up to three tablespoons of honey a day, but she advises only doing so for three days at a time because studies have shown no significant increase in pain relief after that point. Depending on your taste preferences, Dr. Atkins says you can consume honey straight, stir a tablespoon into tea, mix it into yogurt, or add it to another healthy food or beverage to make it more palatable.

“Honey is known to contain antioxidant and antimicrobial compounds, which can indeed help alleviate symptoms of a sore throat,” says Dr. Atkins.

“For kids, the most common recommended dose is one tablespoon, or spoonful, at night after dinner,” Dr. Atkins says. “You can mix the honey in milk or yogurt, if needed.”

Dr. Atkin says an important note on using honey as a remedy for a sore throat is that research shows it doesn’t matter what type of honey you have on hand; all types are beneficial at relieving acute pain. That means, you don’t have to splurge on the $35 jar of manuka honey or hunt one down from a local beekeeper unless you’d like to. Your favorite supermarket brand will still do the trick.

However, Dr. Atkins doesn’t recommend using honey as a sore throat remedy until two years of age, as one hasn’t yet developed an immunity to Botulism toxin that is commonly found in the sweetener, which the CDC says can cause a host of negative health consequences from constipation to progressive diaphragm paralysis.

Additionally, Dr. Atkins says that there are a few documented adverse effects of honey that may not make it the best choice for everyone to try including nervousness, hyperactivity, gastrointestinal upset, and insomnia, but it is likely safe for the average person.

If you or a family member are looking for a natural remedy to help soothe a sore throat but honey may not be the best choice for you, Dr. Atkins also recommends trying peppermints or other throat lozenges, hot herbal teas like peppermint or chamomile, or gargling with salt water. You can also try using ibuprofen and other NSAIDs.

“As always, getting plenty of sleep and staying hydrated are two of the absolute best ways to keep your immune system strong whether you’re sick or not,” says Dr. Atkins.

I recently had the chance to take one of Vitamix’s newest blenders, the Propel Series 510, for a ride (or spin, rather) to see if it’s worth the hype—and saying I was impressed would be a sheer understatement. These machines are a force to be reckoned with, from the design to the functionality to the mechanics. Naturally, I needed to learn more (everything!) about what makes the new high-performance blender so powerful (and practical)—which is why I caught up with Vitamix’s product director, who gave me the inside scoop on one of their most impressive models to hit the market yet.

More ahead on why this is my favorite Vitamix to date and how my smooth test drive with the Lamborghini of blenders really went.

Vitamix Propel Series 510 — $478.00

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The new Vitamix Propel Series 510 blender is the *chef’s kiss* combination of power and practicality

When it comes to blenders, power and practicality are my main selling points—which were the reasons why I was instantly drawn to the new Propel Series 510 blender. Along with its manual speed controls, the Series 510 features three preset blending programs for making smoothies, frozen desserts, or hot soups with the press of a button (practicality: check).

“Preset programs are the most convenient feature available on a blender. With our programs, you can set up your blend, turn on the program, walk away, and come back to the same consistent blend time and time again,” Jud Cummins, the director of category and product at Vitamix, says. For even more hands-off cooking ability, their Propel Series 750 blender has an additional two settings dips and spreads and self-cleaning); it also comes with a 64-ounce container, compared to the 510’s 48-ounce one.

What’s more, Vitamix has some of the best technology (and power) when it comes to its blending systems. “At Vitamix, power, quality, and durability are behind every engineering decision that goes into making our beloved machines. The Propel Series is no different. What makes our blenders so special is their entire system: their motor base, container, blades, and so on—they all were designed with performance in mind,” Cummins says. IYKYK: Two horsepower is certainly enough to transform rock-solid frozen fruit into silky smoothies or fibrous greens into creamy soups with ease. (Power: check.)

Here’s what happened when I took this blender for a spin

According to Cummins, there are three essential tips to maximize the efficiency and power of a Vitamix. First, he recommends always using the tamper, which helps blend tough ingredients like frozen fruits and nut butter. Secondly, he recommends layering your blend of ingredients in what he calls the “Vitamix way,” which means liquids on the bottom, and stacking heavier components on top of the lighter ones to achieve the “classic Vitamix vortex.” (Ahem, like the ones you see on recipe videos on social media.)

Lastly, don’t forget to blend on high unless a recipe calls for a lower speed. “When you ramp up the machine to its highest speed, you’ll get the most optimal results,” Cummins says.

Keeping his tips in mind, I made my favorite go-to smoothie: one cup of frozen strawberries and blueberries, one cup of Elmhurst sweetened cashew milk, and a half cup of probiotic Lifeway whole milk coconut kefir. That said, I admittedly forgot to layer the ingredients the Vitamix way—meaning that I started with the frozen fruit at the bottom instead of the top. Sigh. Although I feared I had ruined my test from the get-go, the tamper really saved the day.

Using the opening on the top of the lid (meant to fit the tamper perfectly and prevent it from reaching the blades) and the super-convenient, high-power smoothie-making preset, I began pushing the fruit and liquids together as the blender revved its engine. Much to my relief, after a few tries, the Vitamix vortex got going smoothly, and the ingredients began to swirl together as if they were trapped in the center of a tornado.

During a quick 60-second span, the blended-up fruit and liquids became a perfectly homogenous, vibrantly-hued, and luxuriously creamy purple smoothie. Needless to say, it was as blissful to watch as it was to slurp up. Most impressively, there was zero grit or icky berry seed particle to get stuck in my throat. Enough said the smoothie was as smooth as I’d imagine driving a Lamborghini would be (and actually worth the price).

An easy gut-healthy golden milk smoothie recipe: 

First, the back story: Celebrity Ashton Kutcher recently revealed on The Kelly Clarkson Show that he often likes to drink his coffee with a splash of orange juice. According to him, it’s a quick trick for adding citrus notes to an otherwise bitter cup of coffee.

Though this may sound great (to some?) in theory, Genevieve Kappler, a coffee expert, roasting technologist, and the director of coffee and brewing of Roasting Plant Coffee, says this “trick” is going to buy you a one-way ticket to spoiling a quality cup of joe. Meanwhile, Christina Manian, RDN, a Boulder-based registered dietitian and sustainable food systems professional, notes that mixing the two can hinder the body’s ability to absorb its nutritional content. More ahead on this buzzy coffee trend.

Why a coffee expert doesn’t recommend mixing orange juice and coffee

Kappler says she considers herself a coffee purist, so the thought of adding orange juice to coffee makes her “instantly shudder.” “I’m all for trying new and innovative ways to drink coffee, but this pairing in particular is a no-go for me,” Kappler says. “At Roasting Plant, we take pride in sourcing the best beans from around the world, and I wouldn’t want to diminish the beautiful, natural flavors we bring out through our precision roasting with orange juice. It would completely change the taste of coffee.” What’s more, the coffee pro says that combining the two beverages, which have drastically different pH levels, can also severely alter the chemical composition of each.

If citrusy notes are the goal, Kappler says you can find that depending on the type of beans you source…without adding any OJ whatsoever. “My recommendation to fulfill this trend is to seek coffee with natural citrus flavors and notes of juiciness in the coffee. For those who love coffee and orange or citrus flavors, try Roasting Plant Coffee’s newest incredibly rare lot from Yemen; it has delightful notes of Sicilian blood orange, vanilla, and wild berries,” Kappler says.

Another way she infuses coffee with citrusy flavors without altering its composition is by infusing it with orange blossom extract. “For coffee lovers who also love orange flavor, create a fun coffee recipe by making a flash-chilled coffee or cold brew at home and adding a semi-whipped cream with pure vanilla extract, orange blossom extract, and brown sugar or maple syrup. Syrup or extract won’t interact with the coffee pH as they have a fantastic symbiosis and work together to preserve the nature and taste of coffee but add a delicate layer of orange flavor that is complimentary and so tasty,” Kappler says. Yum.

“For coffee lovers who also love orange flavor, create a fun coffee recipe by making a flash-chilled coffee or cold brew at home and adding a semi-whipped cream with pure vanilla extract, orange blossom extract, and brown sugar or maple syrup.”—Genevieve Kappler

What health implications does mixing coffee and orange juice have from an RD’s perspective?

According to Manian, mixing these two beverages can affect more than just their flavor—it can actually lead to an unwanted stomach ache. “Both orange juice and coffee are highly acidic foods. Coffee can also stimulate the production of stomach acid, all of which may result in acid reflux—or heartburn—symptoms,” Manian says. (Although she notes that not everyone will experience these symptoms.)

It’s also worth noting that the combination of coffee and OJ can hinder the body’s ability to absorb their nutrients. “The tannins [water-soluble polyphenols that are present in many plant foods] found in coffee can block some of the absorption of vitamin C found in orange juice, so if you’re looking for optimal absorption, I would give it an hour between drinking these beverages,” Manian says.

“The tannins found in coffee can block some of the absorption of vitamin C found in orange juice, so if you’re looking for optimal absorption, I would give it an hour between drinking these beverages.”
—Christina Manian, MS, RD

That said, coffee—a gastroenterologist’s favorite gut-healthy drink—can have many positive effects on its own. “In addition to stimulating stomach acid production, coffee can also stimulate bile production and increase gastrointestinal motility, which can all be beneficial to our digestion and metabolism,” Manian says. What’s more, she points out that the antioxidants found in coffee can also have an anti-inflammatory effect on the body (and gut). TL;DR? It’s best to keep coffee and OJ separate for now.

How to make a DIY dairy-free creamer: