Eating fruits and vegetables every day promotes a healthy lifestyle and helps reduce the risk of illness. While people know the importance of nutritious meals and snacks, prioritizing these foods can feel inconvenient or like a chore that can be put off until later. Use these tips for consuming enough fruits and veggies every day to improve your diet.

Find Your Staple Salad Recipe

One of the easiest ways to ensure you eat enough produce every day is to eat salads. Find a salad you love and make it a regular recipe in your rotation of home-prepped meals. As your go-to recipe, the familiarity of your favorite salad takes some of the guesswork out of eating healthy.

You can build a delicious salad with a base of fresh greens, protein, fruits, veggies, healthy fats, and the dressing of your choice. Dressings low in fat and sodium offer more nutritional benefits than creamy dressings.

Juice Your Produce

If you’re not a fan of the way most fruits and veggies taste, then juicing your produce can help you take in more of these nutritional foods. Use vegetables as a key ingredient to reduce the calorie count of your juice and add fruit to balance out the flavor. Some of the most popular veggies to juice include broccoli, spinach, beets, kale, and carrots.

Fresh juice offers more nutritional benefits than highly processed juice. And if you want to extend the shelf life of fresh juice, use citrus fruits; the acidity of citrus fruits will help your juice naturally stay fresh longer.

Add Convenience With Canned, Dried, and Frozen Produce

The final tip for consuming enough fruits and veggies every day is to make it convenient with canned, dried, and frozen produce. Seasonal produce can be used to make tasty meals, but canned, dried, and frozen produce also offer nutritional benefits and can help ensure a healthy diet.

Whenever buying these products, choose options that contain less added sugar and less added salt. For example, choose canned and frozen fruit packed with no added sugar or packed in its own juice. And when buying frozen veggies, choose plain vegetables and season them at home with your favorite herbs and spices.


admin @ Inspire Your Journey

There are many ways to diet, including eating less of one item or consuming more of another. Some diets may consist of recipes crafted from different fruit or vegetable juices, both of which offer many nutritional benefits. Fruit juices and vegetable juices are well known and used fairly often in diets, but one concoction provides better health benefits than others.

Fruit Juices

Fruit juices are a mixture of different fruits, with some recipes calling for berries and the occasional vegetable. All fruits have unique flavors that combine well to make a refreshing drink filled with vitamins. Some of the best fruits are sourced from California, the biggest export of fruits and vegetables in the US.


Fruits have provided people with health benefits for many years, so combining them in a juice mixture will compound these benefits. Fruit juices provide soluble fiber, which helps the good bacteria in our stomachs and digestive tracks digest food and break down nutrients with less effort. Fruit juices containing ingredients such as pomegranates or oranges will help lower cholesterol and supply vitamin C and antioxidants.


Fruit juices are an excellent source of multiple forms of nutrients, but they won’t supply all the necessary nutrients our bodies need. This is important to know before you start a juice cleanse or fast. These juice blends need to accompany a healthy meal to achieve the best possible effects. Fruit juices may also lead to a sugar imbalance within the body, given the natural sugars in fruit, which may cause problems such as high blood sugar.

Vegetable Juices

Vegetable juices, sometimes called green juices, blend leafy or root vegetables into a mixture that is usually a particular shade of green. Many people add other ingredients such as honey, cinnamon, turmeric, or citrus fruits to create a better taste or consistency.


Vegetable juice provides multiple benefits that will help the body. Vegetables such as kale, broccoli, asparagus, and arugula have anti-inflammatory properties, antioxidants, and natural diuretics. Vegetable juices are an excellent option for diets due to their lack of sugar and promotion of detoxing the body.


Vegetable juices are great for weight loss but don’t supply as much energy as fruit juices because of the lack of sugar. Frequently drinking vegetable juice is okay, but eventually, you may pack on weight because of the minor calories.

The Best Option Between the Two

The best option for a diet between vegetable and fruit juices is vegetable juice. Fruit juice has nutritional value, but it has much more sugar than vegetable juices. When you go on a diet, the goal is often to lose weight and create a healthy balance of nutrients in the body.

Vegetables have plenty of vitamins, minerals, antioxidants, and anti-inflammatories to keep your body healthy and strong. Vegetable juice also offers a purer cleanse since it doesn’t leave as much material in the body when it digests.

Fruit and vegetable juices are healthy options that will improve the body’s nutrition. Vegetable juices are the best among the two choices and will enhance the progress of your diet.


admin @ Inspire Your Journey

Gum thickeners are very popular in our food supply today, especially in nut milk. Gums are primarily made of indigestible plant fiber. Food manufacturers love gums because they have unique properties that add desirable texture, thickening, and emulsifying qualities to nut milk. 

Natural Gum Additives vs Carrageenan 

One positive about gums such as guar, gellan, and locust bean is their superiority to carrageenan. Commonly used in a variety of processed foods, carrageenan is a suspected carcinogen that should be avoided!   

Guar Gum

The guar bean is a plant that is primarily grown in India and Pakistan. India alone produces three million tons of guar beans annually. Guar gum is a fiber from the seed of the guar plant. It is commonly used in coconut milk for its excellent thickening power. Compared to cornstarch, guar has eight times the thickening potency. 

Guar gum has been studied in scientific research at approximately 5-20 grams daily for treatment of various maladies. The amount of guar gum in nut milk is minimal compared to the doses used in research studies. Unless you are a sensitive individual, there is little reason to be concerned about guar gum in nut milk.

Gellan Gum

Gellen gum is made from a natural bacterial fermentation process. The gellan-producing bacterium was first discovered in 1978 from a water lily plant growing in Pennsylvania. It is added to nut milk as an emulsifier so that when you pour your glass, you’re not getting a bunch of water on top with solids at the bottom. Gellan gum is widely considered safe. A typical carton of nut milk has small amounts of this additive. Another research study showed gellan gum consumed at a high level for 23 days caused no adverse dietary or physiological effects for the individuals. 

Locust Bean Gum

Locust bean gum is a vegetable gum extracted from the seeds of the carob tree. The carob tree or locust bean tree (Ceratonia siliqua) is a member of the pea family and native to the eastern Mediterranean region. The flavor of locust bean gum is mildly sweet and subtly similar to chocolate. It is added to nut milk as a thickening agent. 

A study published in the International Journal of Biological Macromolecules found that locust bean gum can be beneficial for health problems such as diabetes and colon cancer due to its dietary fiber action. Research published in the American Journal of Clinical Nutrition shows that locust bean gum has cholesterol-lowering effects.  

Are Gum Additives Safe?

Research studies indicate that gum additives in nut milk are safe to eat as they are only present in small amounts. A 64 oz carton of nut milk contains approximately 1/2 tsp – 1 tsp of gum additive. As a comparison, individuals have consumed gum additives at 1 tsp – 4 tsp daily as part of a treatment or research study. If you are a sensitive individual with gastrointestinal concerns, there are nut milks on the market today that do not contain gum additives. If you are ambitious, you can even make nut milk at home! Check out this simple recipe





Alam NH, Meier R, Schneider H, Sarker SA, Bardhan PK, Mahalanabis D, Fuchs GJ, Gyr N. Partially hydrolyzed guar gum-supplemented oral rehydration solution in the treatment of acute diarrhea in children. J Pediatr Gastroenterol Nutr. 2000 Nov;31(5):503-7. doi: 10.1097/00005176-200011000-00010. PMID: 11144434.

Anderson DM, Brydon WG, Eastwood MA. The dietary effects of gellan gum in humans. Food Addit Contam. 1988 Jul-Sep;5(3):237-49. doi: 10.1080/02652038809373701. PMID: 3294053.

Barak S, Mudgil D. Locust bean gum: Processing, properties and food applications—A review. International Journal of Biological Macromolecules, Volume 66, 2014, pages 74-80, ISSN 0141-8130.

J H Zavoral, P Hannan, D J Fields, M N Hanson, I D Frantz, K Kuba, P Elmer, D R Jacobs, Jr, The hypolipidemic effect of locust bean gum food products in familial hypercholesterolemic adults and children, The American Journal of Clinical Nutrition, Volume 38, Issue 2, August 1983, Pages 285–294,

Younes, M., Aggett, P., Aguilar, F., Crebelli, R., Filipic, M., Frutos, M., Galtier, P., Gott, D., Gundert‐Remy, U., Kuhnle, G., Lambré, C., Leblanc, J., Lillegaard, I., Moldeus, P., Mortensen, A., Oskarsson, A., Stankovic, I., Waalkens‐Berendsen, I., Woutersen, R., Wright, M., Brimer, L., Mosesso, P., Christodoulidou, A., Cascio, C., Tard, A., Lodi, F. and Dusemund, B., 2018. Re‐evaluation of gellan gum (E 418) as food additive. [online] Available at:


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Between oat milk, almond milk, soy milk, and rice milk, it seems like navigating the dairy aisle has become increasingly complicated. While these products are valuable alternatives for those who need or want to avoid dairy in their diets, deciphering their food labels can be confusing. In this blog, we’ll discuss what to look for on dairy-free product labels to ensure consumers can safely and conveniently buy products.

Check Allergen Labels

If you aren’t sure what to look for on dairy-free product labels, start with the allergen label. The FDA requires that food products that contain common allergens, such as tree nuts, peanuts, shellfish, fish, cow’s milk, eggs, wheat, and soybeans, provide clear and legible allergen labels to alert customers. There are several different purposes of allergen labels, but they are primarily important to prevent customers from experiencing allergic reactions to foods.

If you are lactose intolerant or prefer to avoid dairy in your diet, allergen labels should be your first indication of whether food will be safe for your consumption.

Dietary Claim Labels

Unfortunately, not all dietary labels are the same. While the FDA regulates allergen labels, dietary claim labels are not mandated or regulated at all. And since these labels are unregulated, it is crucial to pay close attention to the exact wording. Here are a few dietary dairy claim labels you may come across.


This label should indicate that a product contains zero milk-based ingredients.


Consumers should read “non-dairy” product labels with more caution. Although the FDA does not regulate this label, it did previously define non-dairy products as those in which milk makes up less than .5 percent of the total product weight. Although this definition is now obsolete, products may still contain small percentages of dairy. Creamers and whipped cream are common products that may still contain small traces of dairy despite these labels.


Lactose-free labels indicate that a product does not include milk or sugar. However, these products are often not wholly free of milk-based ingredients like cheese, sour cream, and even buttermilk.

Ingredients Labels

Since the wording of dietary claim labels can change without regulation, it’s imperative to check the ingredient label of products as a final step before consuming foods. All food products must include a complete list of ingredients, which means that they will need to list any dairy products present.

As more and more consumers remove dairy from their daily diets, it is essential to pay attention to how brands market dairy in their products. Once you understand how to navigate the different types of dairy labels, you’ll be more likely to buy projects that suit your health and desire.


Authored by Inspire Your Journey

Longer days, warmer weather, vacation time—there’s a whole lot to look forward to in the summer. As the excitement of the new season draws near, we must remember how harsh the brilliant sunshine and heat can be on our skin. Check out our guide on how to keep your skin healthy this summer. Spoiler alert: It includes sunscreen!

Be Mindful Of the Midday Sun

We understand that a lot of people look forward to getting a shade darker in the summer, but you should always mind the time of day that you sunbathe. From 10 a.m. to 4 p.m., the sun’s most intense UV rays are out. During this time, it’s especially crucial to lather on the sunscreen and stick to the shade.

If you want the best of both worlds—healthy skin and a nice tan—spend time in the sun in short increments (while wearing sunblock). You can always test out some self-tanner lotion to achieve a warm summer glow without increasing your risk for skin cancer.

Stay Hydrated, Stay Moisturized

Stay cool this summer by keeping your body hydrated, inside and out.


Unless you’re superhuman, the chances are good that you sweat more in the summer, too. Account for your body’s water loss by always keeping a bottle of water within arm’s reach. Dehydration is a serious condition that can lead to severe injury, so take steps to prevent it all summer long. It might seem silly, but you can get an idea of how hydrated you are by peeking at your urine—the lighter and clearer it is, the better!

Remember to incorporate water-rich foods into your diet in the summer to help maintain your hydration goals. With sweet fruits like watermelon and cantaloupe offering a high water composition, staying hydrated has never been easier!


With all this care for your body’s insides, don’t forget about your body’s largest organ! Everyone’s skin reacts to increased heat and UV rays differently. Learning how to moisturize your face based on your skin’s texture and sensitivity will keep your skin calm and buoyant all summer long.

Stock up on Sunscreen

Say it with me: It won’t turn into a tan! Repeat this mantra as often as necessary this summer to prevent scorching your skin. Avoid putting your body through the trauma of a milk bath or aloe cocoon by just slapping on some sunscreen, one of the most effective ways to keep your skin healthy this summer—and every summer after that.

Especially when getting outdoors between that 10 a.m. to 4 p.m. window, you’ll want to lather on broad-spectrum UVA/UVB sunscreen with a high SPF. And don’t let an overcast day fool you. You should still wear SPF to shield your skin from the strongest UV rays.


Authored by Inspire Your Journey

Shopping is an essential chore for all of us. It’s a tedious task, but not one worth rushing through. While we may want to dash through a shop, throw things in the cart, and leave quickly, there are benefits to stopping and looking closely at each item we select.

Food has a profound impact on our health beyond nutrition and calories. Choosing the wrong foods is like inviting a saboteur into your life. To protect your loved one’s health, learn how to be a more informed consumer with these food-safety tips to keep in mind while shopping.

Check for Damage

The easiest way to protect your family from bad shopping choices is to thoroughly inspect every package. In the fast-paced world of producing food for a nation, accidents happen. That’s why companies provide safety measures such as tamper-proof seals.

Make sure all your selections are properly airtight and all seals are in place. Make sure there aren’t holes of any size in packages and always select produce that looks and smells fresh. Never choose dented or rusted cans since internal damage can compromise the contents. Small steps like these go a long way to prevent sickness caused by contaminated goods.

Choose Safer Packaged Food

Besides checking packages for damage, you should also have a look at the package itself. Food sits in its containers for sometimes years before it’s eaten. The longer a food is in contact with its packaging, the more risk it’s at that chemicals from the package may seep into the food.

Ideally, food is meant to be stored in food-grade packaging. You can be sure of this by looking for model information in the fine print. Plastic bottles used to store soft drinks often are accused of containing BPA, but by learning how to tell you can keep your family safe.

Check Labels for Bad Ingredients

One of the best food-safety tips to keep in mind while shopping is still to read and understand labeling. Information found on food packaging can seem like a jumble of nonsense words. Amidst all of this, there are a handful of very important details to watch for. Certain legal ingredients in the USA are known to cause health issues. Check the label for any words resembling high fructose corn syrup; this common sweetener is strongly associated with obesity.

Aspartame also should be avoided as it and corn syrup frequently worsen allergies and contribute to feeling sick, nauseousness, migraines, and other symptoms. If you feel poorly, check your diet for these and other concoctions. The fewer chemicals and more real ingredients you and your family eat, the healthier everyone will be.


Authored by Inspire Your Journey

Our body adjusts its nutritional requirements throughout the day depending upon our level of stress, dietary choices, and how much we exercise. Quantum health technology is a new type of wellness tool to help meet our nutritional needs. This technology offers a personalized approach performing a nutrient analysis in real time. The vital substances listed below are included in the quantum wellness nutrition package.

Healy Nutrition Package

Vitamin A (Retinol)Vitamin
Vitamin B1 (Thiamine)Vitamin
Vitamin B2 (Riboflavin)Vitamin
Vitamin B3 (Niacin)Vitamin
Vitamin B5Vitamin
Vitamin B6 (Pyrodoxine)Vitamin
Vitamin B7 (Biotin)Vitamin
Vitamin B9 (Folic acid)Vitamin
Vitamin B12 (Cobalamin)Vitamin
Vitamin C (Polyascorbate)Vitamin
Vitamin D2 (Ergocalciferol)Vitamin
Vitamin D3 (Cholecalciferol)Vitamin
Vitamin E (dl-a Tocopherol)Vitamin
Vitamin K1 (Phylloquinone)Vitamin
Vitamin K2 (Menaquinone) Vitamin
AlanineAmino Acid
ArginineAmino Acid
AsparagineAmino Acid
CarnitineAmino Acid
CysteineAmino Acid
GlycineAmino Acid
Glutamic AcidAmino Acid
GlutamateAmino Acid
HistidineAmino Acid
IsoleuzinAmino Acid
LeucineAmino Acid
LysineAmino Acid
MethionineAmino Acid
OrnithineAmino Acid
PhenylalanineAmino Acid
ProlineAmino Acid
PyrrolsineAmino Acid
SelenomethionineAmino Acid
SelenocysteineAmino Acid
SerineAmino Acid
TaurineAmino Acid
ThreonineAmino Acid
TryptophanAmino Acid
TyrosineAmino Acid
ValineAmino Acid
Alpha-linolenic acidFatty Acid
Arachidonic AcidFatty Acid
Dihomo-y-linolenic Acid (DGLA) Fatty Acid
Docosahexaenoic AcidFatty Acid
Eicosapentaenoci AcidFatty Acid
Gamma-linolenic AcidFatty Acid
Lauric AcidFatty Acid
Linoleic AcidFatty Acid
Myristic AcidFatty Acid
Oleic AcidFatty Acid
Omega-3 fatty acidsFatty Acid
Omega-6 fatty acidsFatty Acid
Palmitic AcidFatty Acid

Reach out for more information on this cutting-edge wellness tool.  In gratitude & thank you!


The author, Susan Kapatoes, MHA is the founder of Inspire Your Journey, a health and wellness company offering a BEMER Rental Program, Wearable Health Technology, and  Amare Global nutrition products. She lives in Massachusetts.



Many people have never heard of arrowroot powder. This ingredient is great because it’s very versatile. You can use it to prepare a meal, but it’s also an ingredient in many natural beauty products. The more you know about ingredients, the more helpful they are in your daily life, so we put together a guide that explains the various things to know about arrowroot powder. Read on to learn more.

It’s Gluten-Free–Friendly

Recently, more people have begun trying to understand their bodies better. Food sensitivity tests are becoming more common, and many people indeed find they have a gluten intolerance or allergy. People with food sensitivities or food allergies may struggle to find ingredients that fit within their restrictions. One of the most important things to know about arrowroot powder is that it’s gluten free, grain free, and paleo friendly. Arrowroot powder is also vegan. This means that nearly everyone can use it.

It’s a Good Cornstarch Substitute

Arrowroot powder is a good substitute for cornstarch. For this reason, you can use arrowroot powder in cooking if you have food allergies, particularly corn allergies. Since cornstarch is one of the main ingredients in many dishes, arrowroot is helpful as a substitute for people who cannot use cornstarch.

There’s a slight learning curve to using arrowroot powder. Although it’s a good substitute for cornstarch, it’s not the same. In recipes that call for cornstarch, you need to use a little less arrowroot powder. It’s best to start with less and add more if necessary.

You Can Find It in Beauty Products

Arrowroot powder is a versatile ingredient, so it’s no surprise that you can also find it in many natural beauty products. For example, arrowroot powder is often used in deodorants because it can absorb sweat and moisture. Arrowroot powder is also popular in skin care or beauty products for people with oily or acne-prone skin due to its mattifying effect.


Authored by Inspire Your Journey


Type-2 diabetes is one of the most prevalent diseases in the world, affecting approximately 100 million Americans. It is characterized by a condition called insulin resistance, where the body cannot effectively use the hormone insulin to bring glucose (blood sugar) into the cells and muscles for energy. This causes glucose to accumulate in the blood at higher than normal levels, putting people’s health in danger.

Stress Impacts Insulin

Stress can interfere with our body’s ability to allow insulin to do its job. When we are under chronic stress, the body is producing high levels of cortisol. High cortisol blocks insulin function causing large fluctuations in blood sugar levels which leads to an imbalanced metabolism.

Mitochondria Fun Facts

Per Dr. Shawn Talbott, Chief Science Officer of Amare Global.

  • The mitochondria are very similar to the microbiome in our gut with its trillions of bacteria. Millions of years ago, the mitochondria were free living bacteria with which our bodies co-evolved.
  • At the present time, mitochondria are not bacteria, they are organelles inside our cells that generate energy. The mitochondria are the powerhouse of the cell, responsible for cell metabolism.
  • If your metabolism is unbalanced because your insulin is blocked, oxidative stress is the end result. This stress triggers a cascade of metabolic reactions at the cellular level which can lead to cellular damage.

Support Your Metabolism 

Amare Global offers natural nutrition to help reduce oxidative stress while improving your metabolisim, energy, and focus. Amare products help to normalize the gut-brain axis where the signaling and communication is taking place between the tissues and the cells. The goal is to lower cortisol levels so that insulin can do its job.

People report back: “I’m losing weight”, “My appetite is changing”, and “I don’t feel this drive toward junk food anymore.”

  • MentaBiotics – Key ingredient is Suntheanine which helps to lower cortisol levels.
  • MOOD – Key ingredient is Ashwagandha by Sensoril which calms the entire nervous system.
  • VitaGBX – The phytonutrients activate a series of cellular defense responses (CDRs) that reduce oxidative stress.  

How It Works 

Metabolism has a cascade effect throughout our entire body. From a metabolic perspective, Amare’s products help to establish proper metabolism at the cellular level first by reducing the oxidative and inflammatory stress. Once cellular function is optimized, the microbiome can be enhanced to improve stamina and well-being.


Susan Kapatoes
C: 508-282-7877


The author, Susan Kapatoes MHA, is the founder of Inspire Your Journey, a health and wellness company. Services include a BEMER Rental Program, Wearable Health Technology, and Amare Global nutrition products. She lives in Massachusetts.  




Harvard Publishing, (2011). Understanding the stress response – Harvard Health. [online] Available at:

Moloudizargari, M., Mortaz, E., Asghari, M. H., Adcock, I. M., Redegeld, F. A., & Garssen, J. (2018). Effects of the polyunsaturated fatty acids, EPA and DHA, on hematological malignancies: a systematic review. Oncotarget9(14), 11858-11875. doi:10.18632/oncotarget.24405

Murata M, e. (2001). Dual action of eicosapentaenoic acid in hepatoma cells: up-regulation of metabolic action of insulin and inhibition of cell proliferation. – PubMed – NCBI. [online] Available at:

Lyon MR, e. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, dou… – PubMed – NCBI. [online] Available at:

Talbott, S. (2018). Science Deep Dive, Insulin/Thyroid Metabolism via GBX. [online] YouTube. Available at:






The morning meals that I consume on a daily basis are vital to maintaining my gut health. Research shows that the health of your gut, which is made up of trillions of bacteria, directly impacts your overall wellbeing and state of mental wellness. The majority of digestive microbes are found in the large intestine, and they are collectively referred to as the gut microbiome.

Once I started to pay more attention to my stomach and dietary lifestyle, I noticed three postive changes to my health. I now consume more fruits and vegetables, eat very little added sugar, have decreased my meat and dairy consumption, and take gut boosting supplements on a daily basis. This combination of eating a healthy diet plus taking probiotics has transformed my health. Here’s what I noticed.

Three Positive Changes

First, there was an immediate change in the quality and frequency of my bowel movements. I became more regular and detoxification is essential for health. As I’ve gotten older, I’ve noticed a change in my body’s metabolism. It is not what it used to be. I realize now that I have to be very careful with my diet in order to keep my body clean.

Second, my sugar cravings have all but disappeared. When you crave sugar and start eating junk food instead of choosing a healthy alternative, this decision sets off a chain reaction in your body that has you wanting more and more sugary food. You never truly feel satisfied because the unhealthy food is made of empty, non-nutrient calories.

Third, and perhaps most significantly, I now have a much cleaner tongue. Ironically, this was not the goal when I ventured onto the road of gut health. But having a more beautified tongue has been a welcoming and surprising benefit. No one likes a white coating on their tongue so I’m doing something right!

Recipes To Start Your Engine

Here are two nourishing meals that I consume every morning. They offer high quality body fuel and taste great!

Power Protein Shake

8 oz organic unsweetened cocunt milk
1/2 banana
Handful mixed berries
1 tsp seed fiber
1 scoop protein powder
1 scoop probiotic powder

Place all ingredients in a blender. Blend on high for 1-2 minutes. Enjoy!

Oatmeal with Blueberries 

1/4 c organic quick cook steel cut oats
1/4 c water
1 tsp superfood powder
1/4 c frozen wild blueberries

Cook the oatmeal according to instructions. Add the blueberries & superfood powder. Enjoy!

The author, Susan Kapatoes, MHA is a nutritionist and the founder of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, and an Independent Distributor with BEMER Therapy and Healy World. She lives in Massachusetts.