True Natural Health - Texas

10/12/2026

Fresh blueberries should be plump, firm, dry, and evenly blue in color.
Blueberries with mold, leaking liquid, or condensation usually spoil faster.
Waiting to rinse blueberries and storing them in the fridge can help them stay fresh longer.
Blueberries are an easy favorite, packed with fiber, vitamins, minerals, and antioxidants. However, their relatively short shelf life means freshness matters when you’re shopping.

Knowing the warning signs to avoid can help you skip blueberries that are soft, moldy, or unlikely to last long in your fridge. A quick check can make the difference between enjoying fresh berries for days and throwing them away soon after.

Warning Sign #1: Mold On the Berries
If you notice mold growing on fresh blueberries, it’s best to set that container aside and look for a fresher batch.

Botrytis cinerea is a fungus responsible for gray mold in berries like blueberries. While mold spores are present on most blueberries, visible growth typically appears when the fruit has been exposed to excess moisture, such as a humid environment inside plastic packaging.1
Bello F, Montironi ID, Medina MB, Munitz MS, Ferreira FV, Williman C, Vázquez D, Cariddi LN, Musumeci MA. Mycofumigation of postharvest blueberries with volatile compounds from Trichoderma atroviride IC-11 is a promising tool to control rots caused by Botrytis cinerea. Food Microbiol. 2022 Sep;106:104040. doi: 10.1016/j.fm.2022.104040. Epub 2022 Apr 14. PMID: 35690443.

Although this type of mold is unlikely to cause harm in otherwise healthy people, it may pose a risk for those who are immunocompromised, including pregnant people and people undergoing cancer treatment.2

Warning Sign #2: Soft, Mushy Berries
When shopping for the best quality berries, it’s important to pay attention to their texture. Fresh blueberries should be plump and firm to the touch. Berries that are shriveled, soft, or visibly mushy are likely past their prime and won’t be appetizing.

Mushy berries will also likely spoil more quickly once you bring them home, shortening their shelf life and leaving you no choice but to toss them.

Warning Sign #3: Excessive Moisture
Although a juicy texture is exactly what you want when biting into blueberries, you should avoid berries that are leaking liquid or stored in a wet container. If the container shows condensation, those blueberries will likely spoil faster than those kept dry.

Excess moisture promotes spoilage and mold growth, which is never a good thing when it comes to berries.

It’s also important to pay attention to the skin color of these sweet berries. Fresh blueberries will have a slightly waxy, dusty-silvery coating called a “bloom.” A bloom is a natural layer that helps protect the fruit from spoilage and moisture loss.3

Warning Sign #4: Sour Smell
Fresh blueberries should have a mildly sweet aroma. Berries that have begun to spoil may have a sour, vinegar-like odor.

This “off” smell may be due to mold or the natural sugars in the fruit breaking down and turning into more pungent-smelling compounds. This smell may be accompanied by leaking fruit and mold growth.

How Can You Choose the Freshest Blueberries?
While it’s common to find low-quality blueberries on grocery store shelves, there are a few things you can do to ensure you pick out the freshest blueberries every time.

Here’s how to increase your chances of picking a fresh batch:

Gently shake the container: Moving the container from side to side will expose any moisture, mold, or shriveled berries, and is one of the easiest ways to spot spoilage.
Check moisture levels: Fresh blueberries should be dry and have a visible bloom. Avoid buying blueberries that are weeping liquid or sitting in condensation.
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Look for uniform size and color: Blueberries that are uniformly blue in color. Blueberries that are green aren’t ripe yet, while very dark, soft berries may indicate that they’re past their prime.
How Should You Store Your Blueberries?
Blueberries are expensive, and it’s frustrating when they spoil in a day or two. In addition to using the tips above to pick out the freshest berries, storing them properly can also extend their shelf life:

Hold off on rinsing: Avoid rinsing blueberries until you’re ready to eat them. Rinsing them and then storing them in the fridge can make them spoil quickly.
Store them in the fridge: Keep berries in the fridge to keep them fresh for as long as possible.
Remove moldy or old berries: Pick out moldy and mushy berries. This helps prevent spoilage from spreading to the rest of the pack.
Use them within a few days: While blueberries can last up to 18 days in the fridge, it’s best to use them quickly when they’re at their freshest. (Source: Health.com)

10/08/2026

True Natural Health
(512) 608-1222
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3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

Steel-Cut Oats vs. Greek Yogurt: Which Breakfast Has More Protein?
Why this matters: Steel-cut oats and Greek yogurt are both popular breakfast foods, and your morning meal is a good opportunity to get a substantial dose of protein.
What to do: Choose Greek yogurt for more protein, or pair it with steel-cut oats for a more balanced breakfast with a wider range of nutrients.
The payoff: Incorporating both foods into your diet can provide protein, vitamins, and other essential nutrients that support healthy aging.
When considering your breakfast options, steel-cut oats and Greek yogurt may rise to the top. But if you’re looking to increase your protein intake first thing in the morning, which should you choose? Greek yogurt stands out for its high protein content, but steel-cut oats still have plenty of nutritional benefits to offer.

Greek Yogurt Contains More Protein
When it comes to increasing protein intake, Greek yogurt is by far the better choice. Here’s how the two options compare:

One cup of Greek yogurt: 20-23 grams
One cup of steel-cut oats: 4-6 grams
Greek yogurt doesn’t just top steel-cut oats in protein quantity, but in quality, too. Its protein comes from whey and casein, which are complete proteins, meaning they contain all nine of the essential amino acids our bodies can’t produce on their own.1

The protein in steel-cut oats is incomplete, lacking certain amino acids (but it can still contribute to your daily protein intake, according to Morgan Walker, MS, RD, LDN, a sports nutritionist and adjunct professor of exercise science at Lebanon Valley College.

Animal-based proteins, like those in Greek yogurt, also tend to be more bioavailable, “meaning they are more easily absorbed and utilized by the body,” said Lisa Froechtenigt, RD, LD, a registered dietitian with Baylor College of Medicine.

Plant-based proteins, like the ones in oats, are usually less bioavailable, she adds, so people “often need to consume larger quantities or combine different sources to meet their protein needs.”

What Other Benefits Do They Offer?
In addition to protein, Greek yogurt is a good source of calcium, probiotics, and healthy fats (if you opt for a full-fat version).23 These fats can help your body absorb fat-soluble vitamins like A, D, E, and K.

Steel-cut oats are high in complex carbohydrates, which are digested more slowly and therefore supply a gradual release of glucose—our body’s main energy source—into your bloodstream.4

They also contain a solid amount of fiber and minerals like iron, magnesium, and B vitamins.5
USDA FoodData Central. Oats, whole grain, steel cut.

Source :Health

10/07/2026

True Natural Health
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3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas
https://hantol.co.uk/blog/vegan-polish-potato-babka-crispy-savory-comforting/?fbclid=IwY2xjawUzQVNleHRuA2FlbQIxMABwZG9mBWJyaWQRMTNqc0tOZmNmRFJ1ZWpJVXdzcnRjBmFwcF9pZBAyMjIwMzkxNzg4MjAwODkyAAEeHSuUsCBvi9qQuxtowIhcAOIjH8l0Cv0J4IVG97HB03kX3Ue5i-82H8E8P00_aem_IqKHGtGxQ3lnBYOqbjrXrw

Vegan Polish Potato Babka is a comforting, rustic dish inspired by traditional Eastern European cooking. Made with grated potatoes, onions, and simple

10/04/2026

https://www.facebook.com/share/p/16EeYBxfLiT/

10/04/2026

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

10/03/2026

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

Yogurt can be an easy way to add protein, calcium, and other essential nutrients to your breakfast or snack. But depending on which one you choose, you may also get more added sugar than you realize—sometimes as much as you’d find in a dessert or candy.

So, how can you tell whether your yogurt is too sugary? Here’s how much sugar is in some popular yogurt products, how much is too much, and what to look for on the label.

Sugar Content of Popular Yogurt Products
Here is the sugar content of some popular yogurt products:

Chobani® Flip® Chocolate Covered Strawberry: 16 grams of added sugar per 4.5-ounce serving (4 teaspoons)
Stonyfield Organic Whole Milk Probiotic Yogurt, Strawberry: 11 grams of added sugar per 6-ounce serving (2.75 teaspoons)
Yoplait Strawberry Cheesecake: 13 grams of added sugar per 6-ounce serving (3.25 teaspoons)
Yoplait Key Lime Pie Whips! Single Serve: 18 grams of added sugar per 4-ounce serving (4.5 teaspoons)
Dannon Fruit on the Bottom Blueberry: 11 grams of added sugar per 5.3-ounce serving (2.75 teaspoons)
La Fermière Creamy French Yogurt, Raspberry Blueberry: 15 grams of added sugar per 4.9-ounce serving (3.75 teaspoons)
Noosa Mix-Ins S’mores: 20 grams of added sugar per 5.8-ounce serving (5 teaspoons)
As you can see, some popular yogurt products are surprisingly high in sugar. In fact, some contain more sugar than desserts like ice cream and cookies.

For example, a ⅔-cup serving of Turkey Hill Original Vanilla Ice Cream contains 10 grams of added sugar, less than most of the yogurts listed above.

The Problem With Sweetened Yogurt
Sugar is used in yogurt to enhance sweetness and make yogurt taste better. While this makes yogurt more palatable, it can also significantly affect its health benefits.

In small amounts, added sugar usually isn’t harmful. However, when consumed in excess, as is common in modern-day American diets, it can lead to several health issues. For example, high intake of added sugar may increase your risk of conditions like heart disease and diabetes and can negatively impact brain and metabolic health.12

Some foods, like candy and cookies, are more obvious sources of added sugar. However, “healthier” products, like yogurt, can be deceptively high in sugar. Since yogurt is associated with being nutritious, people often aren’t aware that a serving of yogurt can contain as much sugar as their favorite sweet.

Studies also show that people tend to feel less full and hungrier when eating sugar-sweetened yogurt than yogurt sweetened with non-caloric sweeteners like monk fruit, which can lead to excessive calorie intake.3

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Glass jar with creamy yogurt and a spoon dipped in
How Much Sugar Is Too Much?
To keep your added sugar intake in check, the American Heart Association recommends limiting added sugars to no more than 6% of your daily calories, which equates to about 6 teaspoons per day for women and 9 teaspoons for men. This means that just one flavored yogurt a day could use up a significant portion of that limit, especially for women.

Most Americans consume significantly more added sugar than recommended, with sweetened drinks and foods, including flavored yogurt, being major contributors.4

Consistently consuming too much added sugar harms health and has been linked to an increased risk of weight gain, heart disease, type 2 diabetes, fatty liver, and depression.5

How to Keep Your Sugar Intake in Check
To keep your added sugar intake in check while still enjoying yogurt, choose unsweetened varieties when possible. You can add natural sweetness from ingredients like berries or dried fruit, or add a small amount of sweetener like honey. However, when you add your own sweetener, be mindful of portion size.

A 2016 study found that when people added sugar, honey, or jam to plain yogurt, they ended up adding an average of 13.6 grams of sugar, more than the 10.2 grams found in pre-sweetened commercial yogurt. The amount of sugar added varied by sweetener, with people adding the most when using jam.6

So, if you’re using your own sweetener, keep in mind that you may be adding even more sugar than what’s found in sweetened yogurts.

09/28/2026

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

Habits like not drinking enough water and sleeping in makeup can speed skin aging.
Stress and a sedentary lifestyle can weaken your immune system, which is linked to faster aging.
Getting plenty of sleep and eating a balanced diet can improve your longevity.
Certain habits can age you faster by accelerating cell aging and weakening your immune system. Both can increase your risk of age-related diseases.

1. Never Taking a Day Off
Consistently working overtime keeps your sympathetic nervous system activated, leading to burnout, mood disorders, and weakened immunity.

“Our biology is built around rhythms—wake and sleep, stress and recovery. When we never pause, we deprive our bodies of the time we need to repair and integrate.” —Kavin Mistry, MD

Mistry suggests taking 15 minutes every afternoon for unstructured time. “Let your mind wander without guilt [and] reclaim the lost art of doing nothing,” he said.

2. Not Drinking Enough Water
Many people operate in a long-term state of low-grade dehydration, affecting brain function, detoxification, and joint lubrication.

“Dehydration also shrinks brain tissue and impairs concentration, mood, and memory.” —Kavin Mistry, MD

Over time, dehydration can lead to fatigue, skin aging, kidney issues, and decreased resilience to stress. Mistry suggested starting your day with a large glass of water with sea salt and lemon, and drinking water steadily throughout the day.

3. Wearing AirPods and Headphones Too Much
AirPods and headphones help you concentrate and block noise, but prolonged use can be harmful.

“Prolonged headphone use can disconnect you from your sensory environment and overwork your auditory system, leading to overstimulation and attention fatigue. This constant input limits your brain’s ability to enter restful, regenerative states.” —Kavin Mistry, MD

Excessive headphone use can also affect posture, compress nerves, decrease blood flow to the brain, and impair respiratory function. This can cause foggy thinking and spinal degeneration, he says.

4. Skipping Strength Training
Muscle is a critical marker of healthy aging. Losing muscle mass and strength can decrease metabolic rate, increase fat storage, and lower insulin sensitivity, which increases the risk of diabetes.

“Muscles produce powerful anti-inflammatory compounds that improve brain health and immune resilience. Without resistance training, your body becomes metabolically sluggish, and your risk for frailty, falls, and even cognitive decline increases significantly.” —Kavin Mistry, MD

Try a 10-minute bodyweight strength flow each morning.

5. Leading a High-Stress Life
Chronic stress is associated with heart diseases, digestive disorders, and weakened immunity.

“Stress also can accelerate cellular aging and increase the risk of age-related chronic conditions.” —Jennifer Hankenson, MD

Try incorporating mindfulness, meditation, or deep-breathing exercises into your daily routine.

“Even dedicating just 5-10 minutes per day can significantly lower stress levels and improve overall health,” said Hankenson.

6. Skimping on Oral Hygiene
Brushing your teeth before bed is more essential to long life than you may realize. People who brush their teeth at night have a significantly lower risk of dying than those who do not.12

Additionally, poor oral hygiene can lead to gum disease, tooth loss, and health problems like heart disease, according to Hankenson.

“Oral bacteria can travel through the bloodstream, affecting heart health. Establish a nightly routine to ensure you don’t skip brushing before bed.” —Jennifer Hankenson, MD

7. Sleeping in Your Makeup
Sleeping in your makeup can speed up skin aging, disrupt the skin’s natural regenerative cycle, and cause acne.3

“During deep sleep, your skin performs its most intense repair work. If the surface is congested, the renewal process is impaired, leading to dullness, inflammation, and early signs of aging.” —Kavin Mistry, MD

Mistry suggested using a natural oil like jojoba to remove makeup while massaging your face, then using a warm cloth and taking calming breaths to help you wind down.

8. Being Tethered to Your Devices
You may be aging your nervous system by keeping it in permanent alert mode if you never take breaks from screens, social media, or constant to-dos.

“Your vagus nerve—the one that calms your heart and digestion—needs moments of silence and connection.” —Joseph M. Mercola, DO

Give yourself time each day without screens or demands. Rest is not laziness—it’s restorative.

9. Letting Negativity Consume You
Having a persistent negative outlook on life can affect mental health, strain relationships, and lower life satisfaction.

“Over time, negative emotions can even contribute to physical health problems through chronic inflammation and stress.” —Lakelyn Eichenberger, PhD

Eichenberger suggested journaling positive experiences, expressing thanks, and reframing negative thoughts.

“Surround yourself with optimistic, uplifting people and limit your exposure to toxic environments or media,” said Eichenberger.

10. Failing To Make Plans
Lacking a purpose or sense of direction can negatively affect both mental and physical health. Try setting both short-term and long-term goals, whether travel, fitness, learning, regular social gatherings, or creative projects.

“Having something to look forward to brings excitement and motivation. Reflect on what brings you joy and be intentional about pursuing those passions.” —Lakelyn Eichenberger, PhD

11. Not Challenging Your Brain
Our brains become less adaptable when we stop learning.

“If we do not regularly challenge our brain and try new things, it can increase the risk of cognitive decline and memory loss over time.” —Lakelyn Eichenberger, PhD

Read books, learn new skills or languages, do puzzles, or try new hobbies. “You can also engage in activities that push you outside your comfort zone,” she says.

12. Lacking a Social Life
Social isolation can quietly wear on both body and mind. Over time, that sense of disconnection sends signals to the body that something is wrong, keeping your nervous system in a chronic state of stress, which impacts memory, mood, and overall health.

“Find ways to be around others through things that already bring you joy, whether that’s a knitting group, a walking club, a local library event, or volunteering.” —Jessica Corona-Irwin, RN, CDP, CDSGF

13. Sitting All Day
You are training your metabolism to slow down and your muscles to weaken if you sit most of the day and rarely make time to walk or move your body.

“Movement sends powerful anti-aging signals, including the release of myokines from muscle tissue, which protect your brain and cardiovascular system.” —Joseph M. Mercola, DO

Mercola suggested standing every 30 minutes, walking after meals, and building up to 30-45 minutes of daily movement. “Your body needs consistent, natural movement to stay youthful,” he added.

How Can You Boost Your Longevity?
Here are some other ways to increase the likelihood you live a long life:4

Prioritize getting 7-9 hours of sleep nightly.
Eat nutritious foods the majority of the time.
Limit alcohol use and refrain from smoking.
Focus on preventative care and get regular check-ups.
Find a hobby or make time for your favorite activities.
Make time for your mental health.
Meet The Experts

09/26/2026

Roasted Beet, Sweet Potato, Rainbow Carrots & Avocado with Greek Yogurt, Pistachios and Hot Honey
🥕 Ingredients
❤️ 3 medium beets, peeled and cubed
🍠 2 medium sweet potatoes, cubed
🥕 4 rainbow carrots, sliced
🥑 1 avocado, sliced

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

09/25/2026

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

🌱 Loaded Vegan Stuffed Sweet Potatoes
Prep: 10 min
Cook: 45 min
Total: 55 min
Servings: 2
Ingredients 🛒
2 medium sweet potatoes
1 tablespoon olive oil, divided
6 oz mushrooms, sliced
3 cups fresh spinach
1 clove garlic, minced
½ avocado, diced
⅓ cup crumbled vegan feta
1 teaspoon sesame seeds
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon smoked paprika or chili powder

Instructions 👩‍🍳
Preheat oven to 400°F (200°C). Pierce the potatoes, rub with a little oil, and roast 40–50 minutes, until soft.
Sauté the mushrooms in the remaining oil 5 minutes. Add garlic, spinach, salt, and pepper. Cook until the spinach wilts.
Split the potatoes and fluff the insides with a fork.
Top with the mushroom-spinach mix, avocado, and vegan feta.
Finish with sesame seeds and paprika. Serve hot

09/24/2026

True Natural Health
(512) 608-1222
[email protected]
3000 Joe DiMaggio Blvd St. 3
Round Rock, Texas

Sourdough bread is better for blood sugar because fermentation slows carbohydrate digestion and lowers its glycemic index.
White bread can cause rapid blood sugar spikes due to its refined flour, low fiber content, and lack of fermentation.
Choosing whole-grain, high-fiber breads and practicing portion control helps keep blood sugar more stable.