The New Year is a chance for us to reinvent ourselves. A chance to set new year’s resolutions. Leave behind your old bad habits and embrace a healthier, better and newer version of yourself for the year ahead. Or at least, that’s how it’s supposed to work.

The hard truth of the matter is that despite our best intentions, hardly any of us manage to actually stick to the new year’s resolutions that we set out to achieve. In fact, studies have shown that over 90% of us fail to make them last. And most of us break them within less than a month.

We want to help you to not just repeat the same old resolutions, which are doomed to fail – but to make 2023 about a new year’s revolution to achieve the (health) goals you have been working on all this time.

In this article, we will:

In this article, one of our dear users shares what she could learn from using the Hello Inside app. Martina’s story shows how individual our bodies react to diet and exercise, and she shared some of her most interesting insights with us.

Martina: Shortly after I made the decision to understand my body even better, I already held the package from Hello Inside in my hands. I was very excited, but also a little nervous, because the sensor was attached to my upper arm with a small needle. The needle doesn’t stay in, but only a thin thread, but still I was skeptical about how this would work out. After carefully reading the instruction manual, I first cleaned my upper arm, checked the area for moles, and then I was ready to go. Wham! I pressed down the applicator (the one with the needle) and attached the sensor to my upper arm almost painlessly… almost, it tingled a bit at first. But this feeling disappeared relatively quickly, soon I no longer felt the sensor. Which makes sense, because the sensor is only the size of a 2-euro coin. After the sensor had calibrated itself within an hour, the four-week glucose journey could begin.

For a long time, I only knew continuous glucose monitoring (CGM) from people with diabetes. In recent months, however, I have heard more and more often that even healthy people can track their glucose metabolism – not only to prevent health risks, but also to get to know their own body better. I was also curious to see what I could learn from real-time and long-term monitoring of my own glucose levels about certain foods, sleep, exercise, stress, and my cycle.

Is the sensor waterproof? Since I go swimming once or twice a week and wakeboarding from time to time, I didn’t want to limit myself in these activities. During the first swimming sessions, I wore a waterproof patch. Since this patch did not stick very well for me and came off relatively early, I simply left the patch off. The result: An hour in the water does not affect the sensor and even sauna visits without a patch are possible. What you should know, however, is that the adhesive of the sensor can loosen during longer water activities and thus also fall off at some point. I ended up using a tape that kept the sensor in place during sports activities. (Note from Hello Inside: We are currently looking for a supplier for Hello Inside patches, so you don’t have to organize patches yourself).

That was clearly my morning cocoa with oat drink. I did not expect such a high spike (peak = rapid increase in glucose level). I decided to not use cow’s milk for various reasons, but the oat drink apparently also has its downsides. At least for me. (Note Hello Inside: Many other users also report a strong increase in blood sugar when consuming oat drinks, even without added sugar).

For me, the journey into the world of milk alternatives was just beginning, because I did not want to stop with these results. So I bought all kinds of milk alternatives from pea drink, rice drink, coconut drink, almond drink to oat drink with zero percent sugar. Bottom line, the pea drink was my personal blood sugar winner. It has little impact on blood sugar due to its higher protein content and lower carbohydrate content. Coconut milk and almond milk only slightly elevate blood sugar and do not create a spike. The rice drink as well as the oat drink cause a relatively high and rapid glucose rise. The biggest surprise for me, however, was the oat drink with zero percent sugar. I really hadn’t expected a blood glucose value of 180 mg/dl (see Figure 1).

A pizza as well as pasta are known to be loaded with carbohydrates. One day I had a pizza and a chocolate pudding for dessert and had a glucose spike soon after (see Figure 2). Nothing surprising. On another day, I had carbonara with red wine, pistachio and vanilla ice cream and the blood glucose remained constant (see Figure 3). Initially, I thought this might be due to the cycle phase. On the other hand, upon closer analysis, I realized that while a pasta carbonara contains carbohydrates, it also contains a large amount of protein and fat (from egg, bacon/ham, cheese). The pistachio ice cream also contains quite a bit of fat… and then there’s the effect of the alcohol. So this combination of proteins, fats and carbohydrates plus alcohol seems to have been okay for my blood sugar at first glance.

It seems that my blood sugar is more stable during my luteal phase as well as my menstrual phase than during the proliferative phase. Since I ate the same breakfast every day, consisting of gluten-free oats, almond paste, wild blueberries and date syrup, I could see clear differences here. During my luteal phase, this breakfast had hardly any effect on my blood sugar. On the other hand, during my proliferative phase, I could see a stronger increase in blood sugar. But to make this determination with more certainty, I would have to run the Hello Hormones program a second time. Then, I would be able to determine even more precisely which foods in which phase have what effect.

The four-weeks of continuous glucose measurement gave me a good first insight into the influence of certain foods, sleep, sport, stress and the menstrual cycle on my blood glucose levels. I also became aware again of how complex the human and especially the female body is. It showed me once again how individual each person is. What works for me may not work for my friends. This “looking into oneself” is a wonderful example that standard nutrition recommendations are very generalized but may not be applicable for each individual. It was also during this time that I really became aware of the fact that the individual cycle phases deserve much more attention, as different glucose reactions can occur depending on the hormones. But the most important thing is not to drive yourself crazy, but to make conscious decisions. Because sometimes I just feel like having coffee with oat drink, vanilla ice cream or a glass of wine.  

So thank you for letting me try the Hello Hormones program. I was able to find out what my body likes or dislikes, and which factors influence my blood sugar and to what extent.  

Martina Zollner, sports scientist and athlete, shared her experience with Hello Inside in this interview.

Feeling sleepy after eating is a common problem. Many people notice this, especially in the afternoon, only a short time after lunch. That’s why it’s also called the “afternoon slump.” You may have noticed that you or your colleagues wander around searching for sugar and coffee. Both are tempting because they can offset afternoon fatigue.

Yet there’s a better approach to boost your energy than sweets and coffee. For example, structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy.

You’re most likely to feel this way after eating a big meal, especially one high in low-quality fats, starches, and/or sugar.

One of the leading causes of feeling tired after eating is a drop in blood sugar (glucose).

After you eat starches or sugars your blood sugar rises quickly, and it won’t take too long for the levels to fall as your “blood sugar crashes”. This can cause feelings of brain fog, cravings, and fatigue/tiredness. Although the severity of these symptoms varies from person to person.

In addition to those feelings, sugar starches also cause more serotonin to be released. Serotonin is a “happy chemical,” but it can also make you feel relaxed and tired.

Other reasons you feel sleepy after eating include how your parasympathetic nervous system works and your circadian rhythm.

Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed.

Eating also calls for additional blood activity in your digestive system to speed up digestion. You may have never thought about it, but breaking down the food you eat is a lot of work for your body, which requires a lot of energy.  

Besides the physiological process, tiredness can also result from your “internal clock” (circadian rhythm). It’s considered natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunchtime.

To find out what you can do to support your body with its processes and feel less tired, we’ll share a few tips with you next. 

You sometimes need the extra energy boost in the afternoon, right in the morning or after exercising. There are many options you have probably heard of. From energy drinks, to power bars and sports gels. 

Unfortunately, these products may be efficient and suitable for elite athletes that need high amounts of quick sugar during or after their workout. But for the rest of you they will likely cause a quick glucose rush (a fast increase of glucose) that is followed by a glucose dip after. This fast up and down will make you feel more tired, moody or hungry than before you enjoyed this gel, bar or drink. 

At Hello Inside, we consider a good energy booster as something that won’t put you on this rollercoaster of highs and lows. These foods provide sustainable energy and won’t cause any spikes and dips.

Self-care is important. Now more than ever. And spoiler alert: doing self-care together is even more fun and has many benefits. But let’s start at the beginning.

We at Hello Inside are the biggest advocates of taking care of yourself on every level: health, fitness, nutrition, sleep, mindfulness, appearance.
We believe by trying to be the best version of yourself you don’t just feel better, you can also do better and be better.

However, many of us still struggle to indulge in well-deserved time-out for our mental, physical and emotional health. Mainly because self-care has turned into a bit of a buzzword in recent years that implies looking after yourself is a rather selfish act.

But self-care is much more than just “Me, Myself and I”. It’s nice to learn how to prioritize yourself in certain moments, but doing so doesn’t have to be a long and lonely road.

In fact, relationships are one of the essential key areas of the six lifestyle pillars that can directly affect your overall health and indirectly affect your blood glucose levels. Spending quality time with others can help you cope better with stress and make you feel more energized. Doing so allows you to stabilize your blood glucose levels and create a better life for yourself in the long run.

You can measure the impact of relationships and other habits on your health by monitoring your blood glucose levels with a Continuous Glucose Monitoring (CGM) device.

In this blog post, we’ll take a look at what makes doing self-care together more enjoyable and how you can implement it in your life. But before you start swiping through those dating apps for a match made in heaven, a quick reminder: You don’t need to be in a romantic relationship to benefit from doing self-care with somebody else.

Now that’s sorted, here are six reasons why we’ll help you get over your social anxiety and text your friends/partner/family immediately. 

A squared, yellow sea sponge once said: “F is for friends who do stuff together….” and let’s be honest, he was onto something.  

Whether you’re trying to get the hang of a new habit or have an honest conversation with your best friend, sharing some laughs along the way makes even the toughest parts of self-care easy. 

Also, keep in mind: A deep-rooted belly laugh triggers the release of endorphins, lowers your stress hormones, and increases your overall sense of well-being.

Getting up an hour earlier in the morning just to do something good for yourself, like meditating or working out, sounds like a paradox at first. In what world is sacrificing sleep part of self-care? 

First of all: Don’t give up sleep for anything or anyone, rather establish a new pattern. (Listen to our podcast to learn more about the importance of sleep)

Second of all: let’s be honest here, rearranging your schedule and creating a routine that prioritizes self-care takes quite a lot of effort at first.

But, if you do it with somebody else you can motivate and encourage each other when the going gets tough. 

Third of all: If you just can’t make morning workouts work for you, afternoons are an option, as are evening walks. These may be easier to fit into your and your partner’s schedules.

Along with motivation comes: accountability. You’ve made plans to go to a yoga class after work, but once the evening approaches all you can think about is going home and watching TV.

While self-care looks different for everyone, consciously taking time for activities that improve your overall health can make a big difference. If you have trouble sticking

to your schedule and abandon any form of active self-care faster than light moves, asking a friend or a family member to join you may be the solution. 

This might not be for everyone, but if you thrive on competition (in the healthiest way possible!) and need a little push once in a while, then a lighthearted contest could motivate you to follow through with your self-care plans.

Open your calendar, set a goal for you and your partner, and get started.

The key to a good relationship is communication. You’ve probably heard that before.

We know how much of a struggle it can be to find the right words at the right time (or even any words at all), but expressing how you really feel can change your interpersonal relations for the better.

Sharing the emotional part of self-care allows you to get to know each other on a more vulnerable level. It can help you shift patterns and strengthen the way you communicate with each other.

Whether you decide to go for weekly walks or change up your diet, once you include your loved ones in your plans, you want to be able to trust them.

We are not just referring to the physical trust that a person will show up (=accountability) but also, that he/she/they can emotionally hold space for you and set healthy boundaries when needed. 

Self-care together allows you to explore the dynamic of personal spaces and to learn how to respect each other.

Now that we’ve established the reasons why self-care together just makes sense, let’s put theory into practice. 

As mentioned, we want you to be able to track the effects of your self-care journey. Get yourself and your self-care companion a CGM device, give the following tips & tricks a try and do something good for your mind and body based on reliable, scientific data: 

Nothing affects your blood glucose levels more than your diet. Make individual meal plans that suit your lifestyle and hold each other accountable by monitoring the drops and spikes of your blood glucose levels.

It may also be fun to try one of our experiments in the Hello Inside App together with your partner or friend. This allows you not only to learn about how your body responds to food, but it can also show you how individual everybody’s response to different foods is.

Physical activity helps to process the glucose in your blood and supports your insulin metabolism. Create a new habit together, get your energy flowing for the day and keep each other motivated while sweating it out.

We have already learned that stress can lead to increased blood glucose levels. Try to get comfortable with your CGM device, take note of your levels anytime you’re tense or anxious. Meet up with your self-care buddy and talk it out. Ask questions, compare your responses, and get ready to be surprised.

Rinse and repeat.

See if you notice any positive changes in your data. 

There is no one-size-fits-all approach to self-care. While little challenges and competitions can be fun, you should never compare yourself to others. Everyone is different and what works for you might be completely wrong for someone else. Your Hello Inside App in combination with a CGM allows you to explore, where you and your partner differ and in which areas your reactions are more similar.

Spend time with your loved ones, measure your blood glucose levels and figure out together how unique you are. Have fun exploring together!

Late dinners, long family gatherings with great treats, or those snacks before bed, whatever it is, you feel tired and ready to go to sleep afterwards. But do you really sleep well after a dinner just before bedtime?

Some experts will tell you that it’s normal to feel sleepy after eating.

We are going to warn you that a big meal, especially with lots of carbs before bed will disrupt your sleep. And the reason for that is the unique relationship between food, sleep and your metabolism. 

For starters, dozing off right after a large meal will lead to digestive issues. That’s because an upright position — whether sitting or standing — is better for digestion in general. 

The way we metabolize food varies at different times during a roughly 24-hour cycle, and mostly it slows down the closer you get to your bedtime. 

Sleeping after eating also lowers your arousal threshold (making it more likely that something wakes you), increasing sleep fragmentation (causing you to wake up during the night). This will affect your sleep quality and depth. 

Although large late-night meals tend to be problematic for the reasons above, it is important to note that also the foods have an impact on your sleep.

Foods that are high in glucose and carbs, will put you straight into the glucose rollercoaster, making you feel wide awake because the energy kicks in, but you don’t need it any more. 

Plus, that little glass of wine you enjoy with dinner may also affect to your sleep quality.

A consequence of poor sleep is also that you have increased glucose levels the next day and can observe stronger fluctuations. This in turn can cause you to experience cravings and you end up on the glucose roller coaster again. So not only are you tired and unfocused, but you’re hungrier too. (Have you ever observed that if you eat dinner late, you’er hungrier then usual the next morning?)

A balanced diet of vegetables and fruits (the latter during the earlier hours of the day), whole grains, nuts, and lean proteins is said to help with getting a higher quality sleep. A recent literature review in June 2022 shows that a healthy diet is associated with better perceived sleep quality.

Also we recommend that you wait at least 2-3 hours before you go to bed after a meal.

Learn more about what works for you in our new Hello Sugar Program. 14 days to explore your personal reaction to food, exercise and stress. Find your sweet spot!

A healthy salad with french dressing, chicken and veggies with ketchup, cappuccino with oat milk and the protein shake after your workout. All of these sound like healthy food options and probably you don’t bother to check the food label. Because, what’s not healthy about a salad? Isn’t oatmilk a healthier option than cow milk? Well, it’s always a question of comparison. 

If you check the food label of some of these meals you’ll notice that many of them are sugar loaded. Sugars are not always easy to spot. Often they are “undercover”, hidden with different names. So let’s look at some foods, we are assuming you would not suspect to have heaps of sugar. Especially the store-bought ones. 

The image below shows a blood glucose spike caused by a supposedly healthy salad. It was full of veggies (fiber), salmon (fat & protein) and other greens. This is the perfect combo to keep your blood sugar stable. Then you add the dressing. And the whole curve changes to the worse. In this case the dressing was the culprit of this sharp increase and quick drop of the curve. (The spike) 

Did you know that store bought salad dressings can contain up to 16-20 g of sugar per 100 ml. That’s about 4-5 sugar cubes. And the same can be true for salads when eating out. 

Our recommendation: choose olive oil and apple cider vinegar. Or order the dressing on the side so you can decide the amount you want to add. 

Sauces like BBQ dips or ketchup can contain loads of sugar – up to 20 g per 100 g; or about 5 sugar cubes. That’s crazy. So what are your options? Skip the sauces or make them yourself. 

Hummus, baba ganoush or veggie dips. All sound great. All are made of super healthy ingredients. All fantastic options for your snacks. Keep in mind that, if you buy them in the supermarket be extra careful and check the food label for sugar content. You’ll be surprised by the ingredients, and hidden sugars. 

A flavored coffee or a frappuccino is a real treat. And we recommend that they be treated as something special. Most of these treats are more dessert-like than a “drink or refreshment”. A frappuccino contains almost 400 kcal. This is nearly the recommended energy (500 kcal) for a main meal (breakfast/lunch/dinner). A big portion of these calories comes from the 45 g of sugar. The World Health Organisation (WHO), recommends consuming less than 25 grams of sugar per day. Which also means that with one frappuccino you use your sugar budget for two days.  

36.7% of Germans eat cereal for breakfast at least 5-6 times a week. That’s a lot of sugar, because a portion of store-bought cereal can contain up to 40 g of sugar. This may explain why many people experience cravings or lack of energy during the day. These symptoms are the results of their breakfast choice causing their blood sugar levels to spike and crash shortly after. 

Our tip: get creative and make you own granola. Great ingredients could be goji berries, coconut flakes, flax seeds, cacao nibs, seeds and nuts.

Are these choices healthier than dairy products? There isn’t a straightforward answer. Each dairy alternative is different. And some of them contain a lot of sugar. While oat milk is very likely to spike your blood glucose as it contains a lot of carbs, soy milk might be a better choice. It’s lower in carbs and contains protein which helps to keep your glucose levels stable.

Our tip: always check the food label also on milk alternatives and make sure you choose a product without added sugars.

Below you can see a curve of one of our team experiments in which we tested the impact of milk and alternatives on our blood sugar. 

Many fruit yogurts contain a big amount of sugar as well. It’s misleading as we recommend combining fruit with some yogurt. Unfortunately it’s not the same as the store bought option. In the process of creating a fruit yogurt, the fruits are losing their important fiber, and on top, sugar is added. So it’s a double bummer. A serving of 200 g can contain up to 6 sugar cubes.

Our tip: Buy some plain yogurt and add your own fruits, berries and a few seeds and nuts. The difference on your blood sugar and for your tastebuds will be impressive.

Imagine eating 3 oranges or 4 apples at once. You probably would not do so, especially not in a short time. But this is about the same you would consume when you drink a glass of fruit juice. This contains 20 g of sugar. So it’s no surprise that these drinks are your ticket for the you land glucose rollercoaster. Additionally, store-bought juices might have added sugar as well. 

Our Tip: Eat your fruits as a whole, and as a dessert combined with nuts or some yogurt. And swap your orange juice for breakfast with a glass of water with lemon or berries. 

Many things you find in the aisle with canned or frozen goods contain sugar; and not too little of it. Next time you reach for the frozen pizza, fish fingers or canned veggies check the food label and see how much sugar you can find. 

Have you ever checked the ingredients of your toast bread? We recommend doing so. Most bread that is pre-baked contains a lot of sugar as a preservative to extend the shelf life. All of this sugar then goes directly in your body. 

Out tip: Give it a try and make your own bread or get some sourdough bread from your local bakery

We live in a world in which a healthy lifestyle includes protein shakes and bars. But as with many of the items we’ve already talked about, they may also contain loads of sugar. So make sure to check the ingredient list carefully, if you want to avoid a glucose spike and not feel tired soon after. We are assuming that’s not exactly what you hoped for as your recovery. 

Pasta, pizza, lasagne. We love them all. And all of them only taste good with some tomato sauce. Out of convenience you buy the sauce already made. Making your own sauce is super simple, and this way you can avoid the 10g of added sugar per 100ml. 

So in general, it’s always wise to check the food label if you are unsure or just want to learn more. You will always find something surprising. And with practice you will know how to pick the right food to prevent excess sugar consumption. Most of these additional sugars are easy to avoid. 

If you also really want to find your own sweet spot and see what happens inside your body, check out our new 14-day Hello Sugar Program and start tracking your glucose. 

Many of us love the granola that we buy in the healthy aisle at the supermarket. Many also reach for healthy “whole grain” bread. And while we’re shopping we just grab a bottle of ready-made pasta sauce, just in case, we’re in a rush. Which we know is always the case. Many also use honey like it is the healthiest sweetener in the world, and thus has no limits.

Sugar comes in many different forms and names, and it most probably will be present in the majority of items  you’ve just shopped- whether it was in the healthy aisle or not.  

In this blog post, we aim to uncover everything regarding sugar, including how to spot it in the supermarket.

When you think about sugar, you’re probably thinking of “table sugar,” the type added to your coffee or tea or the sweet stuff in your cake.

But we’re here to uncover that there are several types of sugar, and they all have different effects on your body.

The scientific name for table sugar is sucrose. Sucrose is a disaccharide. Disaccharide means it is made of two simple sugars: glucose and fructose. 

When you eat sucrose, the glucose goes directly into your bloodstream to be used for energy. You see this as an increase in your blood sugar. Alternatively, it can be stored in your muscles or as fat. 

Before fructose can be used as energy, it passes through your liver. In your liver, it is turned into glucose and fat. It also raises blood sugar levels more gradually (less spikey) than glucose.

In one word no.

Firstly, there’s much less fructose in fresh fruit than in many processed foods and drinks. While a  can of soda could contain around 40 grams or more of fructose, an apple only has around 6 g of fructose per every 100 g of apple.

Another important factor is how the different compounds in food interact. For instance, the fructose in your soda is free sugar, so it’s absorbed into your blood very fast. But when you eat an apple, your body has to break down the cells to get to the sugar. The fiber in an apple slows your digestion, so the fructose is released much more slowly.

This brings us to the tip of considering the source of sugar. 

The source of the sugar you consume is crucial to know how it will impact your health. As we mentioned above some sugars are naturally occurring, such as in fruits, or also dairy products. Some sugars have been removed from their original sources and added to food products to improve sweetness, such as sugar in your soda.

Naturally occurring sugars can be found in fruit, vegetables, grains, dairy and even nuts. Eating food that has naturally occurring sugar is alright as they contain other nutrients. For example, plant foods have high amounts of fiber, minerals, and antioxidants while dairy food contains calcium and protein. 

When consuming these foods, your body digests them slowly and the supply of energy becomes steady. They are a big part of leading a healthy lifestyle and studies even show that a high intake in vegetables, whole grains and fruits can reduce the risk of chronic diseases such as some cancers, diabetes and heart diseases. 

Free sugar or added sugar, is however the refined sugar that is added to food. This is the type of sugar you want to avoid. 

Sugars are not only added to foods that are obviously sweet like sodas, ice cream or candy. Check the label of your favorite sauces or frozen foods. You wouldn’t also necessarily expect that they contain sugar.

It’s a smart idea to check the ingredient list carefully to look for hidden sugars when buying processed foods. Keep in mind that sugar can be listed by over 50 different names.

The most effective way to reduce your sugar intake is to eat mostly whole and unprocessed foods.

The biggest culprits of added sugar are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, pastries, candy and almost all processed foods. 

Let’s be clear, not all sugar is not inherently bad for you. Some sugar is actually necessary to provide energy. The problem is added sugars. They are usually composed of a simple chemical structure of one (monosaccharide) or two (disaccharide) kinds of sugars and therefore contain zero other nutrients. 

The simple chemical structure of sugar makes it an “empty” calorie. Meaning it is digested quickly, gives you a quick burst of energy, spikes your blood glucose, but without any nutritional benefits. 

The energy boost will not last either.  It will leave you feeling drowsy, unfocused and easily distracted. Research shows that there is a clear link between refined sugar consumption and excessive daytime sleepiness. 

Frequent consumption of added sugar also increases your hunger, causing you to eat more than you’d need. 

You may have heard that glucose is the body’s primary energy source. When you eat, your body gets glucose by metabolizing the carbs in your foods. One food that has plenty of carbs is a banana. On average, a large banana contains about 31g of carbs. This means that eating a banana will most likely raise your blood sugar levels. How much it will increase depends on a few factors. 

One factor is your individual metabolism. (We won’t go into detail here)

The other factor, and that’s probably more surprising, is the ripeness. 

Bananas, like all fruits, are a source of carbs that can cause your blood glucose to increase rapidly. 

The greener the banana, the more resistant starch. Resistant starch is a type of carbohydrate that cannot be adequately digested and, therefore, won’t cause your blood glucose levels to increase. 

So if you can choose between two bananas, choose the greener one because it won’t cause as severe of a glucose spike as eating the riper one. 

Besides carbohydrates and thus energy, bananas also have other effects on your body. They’re a great source of micronutrients such as potassium, magnesium, Vitamin B12, and C. 

In case you missed the point at which you want to eat your banana as a snack (if the banana is too brown and sweet already) we have some tips for you to make sure the fruit doesn’t go to waste.

You can use a very ripe or overripe banana as a sweetener for your baked goods. You can use them in pancakes, make banana bread or mix them into a cream filling. It’s delicious and you can go easy on (or even leave out) added refined sugars. Enjoy! 🍌

Source: Johns Hopkins University.

There are so many good reasons to exercise. Now doctors are even writing prescriptions for it. So it is no surprise that exercising affects even your glucose levels, but your glucose levels also impact your response to training. In this article, you will learn: