As the "Make America Healthy Again" movement takes shape with President Donald Trump in the White House again, many Americans are already looking for ways to improve their well-being through the foods they eat.

Fox News Digital spoke with two nutritionists and a doctor to discuss how incorporating certain foods into a person's diet can promote a healthy lifestyle and offer some medicinal benefits as well.

Here are five foods and one beverage that experts recommend you eat and drink. 

Numerous studies have found that the nutrients in berries can prevent disease.

A new study led by Washington State University researchers found that elderberry juice could be a tool for weight management and improving metabolic health.

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Carrie Lupoli, a Connecticut-based nutritionist and behavior specialist, told Fox News Digital that the elderberry is one of her favorites.

"I think it's one that there's not enough options out there for us with the unbelievable benefits," said Lupoli. "There are elderberry supplements out there, but they're often filled with a lot of garbage. But the elderberry itself is an incredible immunity buster."

Dr. Blake Livingood, a chiropractor and doctor of natural medicine in North Carolina, told Fox News Digital that berries are great antioxidants that can help lower sugars, especially fructose, in the liver.

"Blueberries, raspberries, strawberries, blackberries that most people can get their hands on — those antioxidants can help actually cleanse the filters like the liver," Livingood said, and help control blood sugar levels.

"That helps the liver, helps the heart — which ultimately makes an impact on blood pressure and cholesterol."

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Keri Glassman, a registered dietitian and nutritionist based in New York City and founder of Nutritious Life, said berries are also a powerful tool to fight inflammation.

"We know that we need to eat anti-inflammatory foods, so we have less inflammation in the body," Glassman told Fox News Digital. "Inflammation, we know, is linked to heart disease, cancer, diabetes, obesity, even just [the] wrinkling of our skin."

Vegetables are recommended as part of a balanced diet, but some are better for us than others.

Cruciferous vegetables like broccoli and Brussels sprouts are "very underrated," Livingood said.

"They contain sulfur compounds and really help to support balancing hormones," Livingood said. 

Cruciferous vegetables "can make a really big impact" on those with cancer concerns, Livingood said, citing research showing that women who ate greater amounts had a lower risk of breast cancer and men who ate more had a reduced risk of prostate cancer.

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"If you can go with any leafy green vegetable, you are going to get more calcium than you will in milk," Lupoli added. "And that's not how we should be getting them. So much of our calcium bone density, bone health, especially for women, is really important."

Cruciferous vegetables also have sulforaphane, which helps with detoxification, Glassman said.

Fish like salmon and sardines are rich in necessary Omega-3 fatty acids, which can't be produced by the body.

"I want everyone to have salmon," Lupoli told Fox News Digital.

Salmon has "healthy fats" that help the heart, she said.

Glassman agreed, saying Omega-3 fatty acids are "super important" for supporting overall heart health.

Livingood said the standard American diet has lots of Omega-6s and not enough Omega-3s — so fish oils help to bridge that gap.

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The smaller the fish the better, Livingood said, because it tends to have "less concentration of toxins compared to the larger fish." 

He also suggested eating fish caught in the wild because "it means they're fed cleaner diets, which means you're fed a cleaner diet."

Mushrooms "bring a lot of medicinal benefits," Livingood told Fox News Digital. "There's a wide range of different ones that can be used."

Reishi is one he recommends to his patients for reducing stress or for those who struggle with sleep. He said this type of mushroom is a supplement typically found in powder form and can support the immune system.

One benefit of eating mushrooms is that they have vitamin D, "which no other produce has," Glassman said.

"Now, obviously, mushrooms aren't really produce," she said. "They're not a fruit or vegetable, but we still sort of put them in that category."

Vitamin D, Glassman said, is critical for immune health, mood and weight.

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"They also have vitamin B2, which is an antioxidant that also fights free radicals," Glassman said.

Lupoli suggested looking beyond the regular shiitake or portobello mushrooms found in stores.

"I always say get a variety of them and stir-fry them," she said. "You can't go wrong."

Spices and herbs have health benefits that include lowering blood sugar and reducing inflammation.

Cinnamon is a spice that helps mitigate blood sugar spikes, Lupoli told Fox News Digital.

She said blood sugar is "the key foundation for every single metabolic disorder," from arthritis, diabetes and dementia to autoimmune issues and fertility.

Tumeric is beneficial in helping to battle the body's inflammation, while saffron is a spice that a study showed had a "very similar effect" as Prozac on anxiety, Livingood said. 

"By no means do we say to replace any type of medical advice," Livingood said. 

"But it's a very interesting spice with a strong study behind it showing that it can really help with mood. And it's one that most people don't know about."

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Peppermint is a natural herb that can be used to combat headaches, Lupoli said.

"Peppermint extract is better than any Advil or Tylenol for a headache," she said. "You just breathe it in, put a little on your temples and your headache will be gone in a minute."

Adaptogenic herbs are "adrenal supporters" that can help with stress, Livingood said.

"Tea is just really great for you in general," Glassman told Fox News Digital.

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Green tea protects and reduces cell damage, she said.

"It's rich in polyphenols, the compounds that have benefits like reducing inflammation," Glassman said.

Not only that, but green tea is a good alternative to coffee because it doesn't have the same levels of caffeine and is less acidic, Lupoli said.

It's also full of antioxidants and is "very thermogenic, meaning it can stimulate the body to burn more fat," Livingood added.

The Food and Drug Administration (FDA) is moving forward with a regulatory rule in the final days of the Biden administration that would effectively ban cigarettes currently on the market in favor of products with lower nicotine levels, which could end up boosting business for cartels operating on the black market, an expert tells Fox News Digital.

"Biden's ban is a gift with a bow and balloons to organized crime cartels with it, whether it's cartels, Chinese organized crime, or Russian mafia. It's going to keep America smoking, and it's going to make the streets more violent," Rich Marianos, former assistant director of the U.S. Bureau of Alcohol, Tobacco, Firearms and Explosives and the current chair of the Tobacco Law Enforcement Network, told Fox News Digital of the proposal. 

The FDA confirmed to Fox Digital on Monday that as of Jan. 3, the Tobacco Product Standard for Nicotine Level of Certain Tobacco Products had completed a regulatory review, but that the proposed rule has not yet been finalized. 

"The proposed rule, ‘Tobacco Product Standard for Nicotine Level of Certain Tobacco Products,’ is displaying in the Office of Management and Budget’s (OMB) ROCIS system as having completed regulatory review on January 3," an FDA spokesman told Fox Digital. "As the FDA has previously said, a proposed product standard to establish a maximum nicotine level to reduce the addictiveness of cigarettes and certain other combusted tobacco products, when finalized, is estimated to be among the most impactful population-level actions in the history of U.S. tobacco product regulation. At this time, the FDA cannot provide any further comment until it is published."

Fox New Digital reached out to the White House regarding concerns over the proposal if it were to take effect but did not receive a response. 

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Former President Barack Obama signed the Family Smoking Prevention and Tobacco Control Act in 2009, which granted the FDA the power to regulate tobacco products. In the years since, the agency has worked to lower nicotine levels, including in July 2017 under the Trump administration, when then-FDA commissioner Scott Gottlieb announced it would seek to require tobacco companies to drastically cut nicotine in cigarettes in an effort to help adult smokers quit.

In 2022, the FDA under the Biden administration announced plans for the proposed rule that would lower levels of nicotine so they were less addictive or non-addictive.

"Lowering nicotine levels to minimally addictive or non-addictive levels would decrease the likelihood that future generations of young people become addicted to cigarettes and help more currently addicted smokers to quit," FDA Commissioner Robert Califf said at the time. 

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Lowering the levels of nicotine in commonly purchased cigarettes and other tobacco products would open the floodgates to the illicit trafficking of tobacco products into the U.S., Marianos told Fox News Digital. 

"This decision is being thrown down the public's throat without one ounce of thought and preparation. Nobody sat down with law enforcement, nobody sat down with any doctors, No one sat down with any regulators to find out, ‘Hey, look, what are the unintended ramifications of such a poor choice,’ and that's what I'm going to call it, a poor choice," Marianos said. 

He explained that Mexican cartels are well-positioned to bring illegal tobacco across the border, as they do with substances such as fentanyl that have devastated communities across the U.S., while Chinese criminal organizations have some of the best counterfeit operations stretching from baby formula to cigarettes, and Russian organized crime groups have their foot in the door in cities across the nation, including in bodegas and other stores that sell tobacco products. 

Marianos said that criminal groups would likely quickly catch on to the proposal if it takes effect and subsequently amplify their tobacco operations – which he says will serve as an economic boon for the criminals. 

Americans who want to purchase cigarettes with higher levels of nicotine would then need to go through the illicit channels to obtain them, similar to buying "loosie" cigarettes on the streets of New York, putting average Americans at further criminal risk while also offering them cigarettes that are not regulated and originating from foreign nations. 

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Both Democrat and Republican lawmakers have already warned that tobacco trafficking in the U.S. poses a grave national security threat and already has its foot in the door. 

"In 2015, the State Department cited activity by terrorist groups, and criminal networks who have used tobacco trafficking operations to finance other crimes, including ‘money laundering, bulk cash smuggling, and the trafficking in humans, weapons, drugs, antiquities, diamonds, and counterfeit goods,’" Sens. Bill Cassidy, R-La.; Mark Warner, D-Va.; Marco Rubio, R-Fla.;  Bill Hagerty, R-Tenn.; and then-Sen. Bob Casey, D-Pa., wrote in a 2023 letter to Secretary of State Antony Blinken. 

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"Recently, public reporting has also noted these financial linkages between Mexican transnational criminal organizations (TCOs) involved in narcotics and fentanyl trafficking, and these tobacco smuggling activities. Mexican TCOs pose a grave threat to American national security and public health."

Marianos added that in addition to the criminal effect posed to America and its residents, lowering nicotine levels would also defeat the stated mission of weaning smokers off cigarettes and instead lead to an increase in smoking. 

"You're going to create more smoking. And I thought that's what we're trying to get away from, right? Smoking is bad. I thought we're trying to do everything possible to get away from that and get the country safer. Well, if you take down the nicotine levels, people are going to smoke more. That is proven. All you have to do is just drive here in DC and see, you know workers on their smoke break," he said, saying work productivity will even be driven down as people take more smoke breaks in alleys to get their nicotine fix. 

The Biden administration previously attempted to outright ban menthol cigarettes, in what was described as a "critical" piece of President Biden's Cancer Moonshot initiative, but announced last year it was abruptly delaying such regulations as the public decried the move. A handful of groups argued that banning menthol unfairly targeted minority communities, while others argued the ban would open the floodgates to illicit menthol sales.

Some people may want to consider being a bit more … diplomatic.

That's the overall assessment of commenters on a viral Reddit thread after a man described the experience of going for a nature hike with his brother while on vacation in Arizona — then shared his blunt response to a question his brother asked him after their hike was done.

"I am a guy who, when I don't enjoy something, I'll tell you I don't," Reddit user "Ness_Lucas" wrote at the start of his post on the social media site a few days ago. 

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As of Sunday, the post had accumulated over 6,000 reactions.

He added, "But if I commit to something, I'll see it through to the end without complaining."

He said the issue "came to a head" when he was "on vacation with my older brother in Arizona, who wanted to do a lot of nature hikes."

Wrote the man on Reddit, "Nature hikes are fine. I don't mind them, but I do dislike walking up large hills."

He added, "Walking downhill is the easiest thing ever. It's like being nature's passenger princess. You just put your foot forward and let gravity do all the work."

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He went on, "Walking uphill, conversely, is very draining and leaves me sweaty."

He continued, "I don't make a point to complain about something when I do it, so when I was walking uphill, despite not liking it much, I held [a] basic conversation with my brother."

However, once the pair began to head back down, the man said his brother "asked me if I was having fun — and I said no."

He added, "Not because of any fault of my brother. I just didn't find the activity fun. Not even bad, just satisfactory."

Later, when the brother was driving the Reddit poster to the airport for his flight home, the man said his brother told him, "If I ask you if you're having fun, don't say 'no.'"

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Wrote the Redditor, "I understand that it can be demoralizing to hear someone's not having fun."

However, "I don't like it when people ask for my opinion and get upset when I give my honest answer," he said. 

"If I'm not having fun, I'll just say I'm not having fun."

Responders on the Reddit page known as "Am I the a--hole" had a field day with the post — rendering their general assessment that the man was indeed the "a--hole" for the way he replied to his family member. 

Wrote one commenter in the top-rated response, garnering some 21,000 reactions, "'It's been a fun day hanging with you, but, man, this hike is steep' [or] 'I'm looking forward to the downhill bit!' That's the sort of polite answer people are looking for."

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The same person added, "You acknowledge you're enjoying your brother's company, which was what he was looking for, but you can also acknowledge the hike is hard/difficult etc. It doesn't matter how much the activity sucks — people want to hear that you're enjoying their company."

Another individual put it this way, responding to the first commenter, "Exactly! It's a small social nicety that expresses that 'I'm happy to spend time with you, even if I don't enjoy the activity.'"

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Yet another person said pointedly, "You are perched on your self-anointed pedestal and expecting everyone to treat you like a little princess. Your brother probably regrets ever going on a hike with you. Sometimes in life you have to walk uphill to get to where you're going."

A different commenter let the Reddit poster off the hook but shared this suggestion: "Not everyone is into hiking. That's a personal choice. But a better option would be to talk with your brother and compromise on doing something you will BOTH enjoy."

Fox News Digital reached out to a psychologist for thoughts. 

How secure is your financial information? Let’s do a little test: Do you currently have a budgeting app installed on your phone? Statistically speaking, there’s a good chance you do.

Seventy-five percent of smartphone owners have tried at least one. It seems like a smart move to take control of your finances, right? Unfortunately, what many people don’t realize is that apps like these could be exposing your sensitive financial data.

That’s just one example. There are other common habits and oversights that could leave your financial data wide open to cybercriminals. 

Mistakes like these don’t just jeopardize your bank account, they can lead to devastating consequences like identity theft, mounting debt and even shattered retirement plans. I'll walk you through the five biggest mistakes that could be putting your financial future at risk, and, more importantly, how to avoid them.

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Navigating the digital world can be tricky, especially when avoiding common pitfalls that compromise your privacy and security. Here are the five biggest mistakes you should avoid:

This is one of the biggest pitfalls many of us fall into. There are so many things we have to do these days to keep our online security up to par. It’s easy to grow complacent, essentially leaving the door wide open for cybercriminals to walk through. Here are the basics you should never forget to follow:

Enable two-factor authentication (2FA) everywhere you can, especially online accounts that hold your financial information.

Keep your software updated. Hackers exploit known weaknesses in old versions of apps, operating systems and even browsers. So, be sure to regularly update your software on all your devices.

Avoid using public, unsecured networks, especially when accessing sensitive accounts like online banking or even e-commerce. If you have no other choice, use a trusted VPN to encrypt your online activity, including financial information. For the best VPN software, see my expert review of the best VPNs for browsing the web privately on your Windows, Mac, Android and iOS devices

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Though technically a security measure, this one’s so bad, it deserves its own spot on the list. A recent survey revealed that more than half of Americans reuse passwords on at least some of their accounts. Make sure you’re not one of them.

When hackers compromise one account, they don’t stop there. They use a technique called credential stuffing, by which stolen login details are tested on other platforms. So, if you’ve reused the same password for your bank account, email and favorite shopping site, one data breach can take them all down in one fell swoop.

If you don’t have a perfect memory, capable of memorizing every password you’ll ever need, I recommend using a trusted password manager. They can generate and store complex, unique passwords for all your accounts so you don’t have to remember them yourself.

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Budgeting apps can be a convenient tool for managing your finances, but they also come with potential risks that many users overlook. These apps often share user data with third parties and may request extensive permissions, including access to sensitive personal information. This can raise concerns about privacy and data security, especially if the app lacks robust safeguards. Before using a budgeting app, it’s crucial to carefully review its permissions and data-sharing policies to protect your financial and personal information.

Instead of relying on a budgeting app, consider utilizing your bank's online tools. Many banks offer built-in budgeting and expense-tracking features within their secure online banking platforms. These are typically more privacy-focused than third-party apps.  Here are some examples:

Bank of America: Offers interactive charts that break down spending trends, highlight budget categories and show total monthly spending with customizable categories.

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Wells Fargo: Features a package called My Money Map, which includes spending reports, personalized budget creation, goal setting and visual analysis of spending compared to budget limits.

Capital One: Provides automated budgeting tools through its 360 Checking account, allowing customers to track and categorize expenses automatically. It also features Eno, a virtual assistant for transaction inquiries.

Chase: Offers built-in budgeting tools that seamlessly integrate with your accounts. This includes features like automatic expense categorization, spending insights and personalized budget tracking. With Chase, you can also set savings goals and monitor your progress directly through their mobile app or online banking platform.

Huntington National Bank: Offers several in-app budgeting tools, including Spend Analysis for expense tracking, Spend Setter for setting category limits and Look Ahead Calendar for visualizing upcoming payments.

Regions Bank: Provides a suite of budgeting tools called My GreenInsights, accessible via mobile app and desktop, allowing customers to track expenses, set spending targets and receive suggestions for reducing expenses.

These bank-provided tools offer the advantage of being integrated directly with your accounts, potentially providing more accurate and up-to-date information while maintaining a higher level of privacy compared to third-party apps.

If you decide to stick to a budgeting app, though, make sure to check its privacy section on the App Store or Google Play, where you can see what data it collects and shares. Then, read the app's privacy policy carefully, as tedious and often deliberately overcomplicated as that can be.

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Online shopping is convenient and tempting, especially during major sales events like Black Friday. But diving headfirst into deals without knowing the retailer could cost you more than you bargained for.

When you shop on unfamiliar websites, you’re sharing sensitive information like your financial data, address and contact details. If the retailer doesn’t have strong privacy or security measures in place, this data could end up in the hands of cybercriminals or be sold to data brokers.

Even popular retailers aren’t always safe. For instance, platforms like Temu, which attract millions of shoppers, have faced scrutiny for questionable data practices. Popularity doesn’t guarantee good privacy or security standards. To protect yourself, shop only on websites with a solid reputation for security and privacy. Here’s how you can verify a site before making a purchase:

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Unless you go completely off the grid digitally — no internet, online accounts or smartphones — it’s nearly impossible to avoid leaving a digital footprint. Most companies collect and share your personal information, which ends up in the hands of data brokers and people-search websites that aggregate and sell it to even more third parties.

Data brokerage is a $245.8 billion industry that profits off your personal information at the expense of your privacy and security. Some data brokers have even been caught intentionally selling information to scammers. People-search sites also provide an accessible way for anyone, including fraudsters, to get their hands on your personal information.

To mitigate these risks, it’s crucial to periodically remove your information from these databases. While it’s not a perfect solution, consistent removal can significantly reduce your exposure and safeguard both your financial data and personal safety. Check out my top picks for data removal services here. 

From my experience, it's easy to overlook these risks in our fast-paced, convenience-driven world. But taking just a few minutes to review your security practices can save you from a world of trouble. Don't wait until it’s too late to protect yourself and your loved ones. Neglecting basic security like two-factor authentication, reusing passwords or shopping on untrustworthy websites can leave you exposed. Using finance apps that share your data, like allowing data brokers to profit off your personal information, also increases your risks of experiencing fraud and identity theft. By staying vigilant, you can protect both your finances and your loved ones.

Have you made any of the mistakes on this list, or do you have others you’d add? Let us know by writing us at Cyberguy.com/Contact

For more of my tech tips and security alerts, subscribe to my free CyberGuy Report Newsletter by heading to Cyberguy.com/Newsletter

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