This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Fairlife?

Fairlife is a brand of dairy milk known for its ultra-filtration and protein content. This unique processing allows their classic dairy to have 50% more protein, no lactose, and a creamier flavor.

They offer 52oz containers of 1%, 2%, whole, and 2% chocolate in the dairy section at most grocery stores. They also offer shelf-stable versions of the milks and higher protein shakes.

Fairlife Ingredients

There is only one additional ingredient in Fairlife compared to classic milk. The only ingredients in Fairlife’s ultra-filtered milk is:

• Ultra-Filtered Milk: This is just regular old milk that’s been filtered!
• Lactase Enzyme: This breaks down the lactose in dairy so you don’t need to!
• Vitamin A Palmitate: Vitamin A is naturally in milk but is broken down during processing. So, they add it back in so you actually get all the nutrients originally in dairy!
• Vitamin D3: Did you know milk doesn’t naturally contain vitamin d? It has become standard practice.

Fairlife Nutrition Facts

An 8-ounce serving of Fairlife’s fat free milk has 80 calories, 13g of protein, 6g of carbohydrates, and 0g of dietary fat.

As you can see, Fairlife milk is similar to regular dairy with the exception of it having a bit more protein, less carbs, and no lactose!

Fairlife Milk Review: The Tastes

Taste is subjective, but, I’ll describe it as best as I can from my point of view as I regularly consume Fairlife milk.

I believe it is more thick and creamier than classic milk. I LOVE to use the fat-free version in my iced lattes. It has all the creamy-ness of a whole milk with more protein!

Their chocolate milk is also a big hit! Don’t just take it from me. If you ask any chocolate milk drinker they will know about how delicious Fairlife’s is!

The Ultra Filtration Process

Fairlife is able to create a higher protein, lower carbohydrate product from their specialized ultra-filtration process.

As you can see above, they start by chilling their milk, run it through their filters, then package it!

It may seem strange but think of it like this- protein, sugar, water, and calcium are all physically different sizes. So, when you use a filter different components are filtered out based on size.

Now that the different components are separated, they can add the additional protein and calcium back in. This makes it more concentrated!

Lactose Intolerance

Lactose intolerance occurs when you are unable to break down the naturally occurring lactase enzyme in dairy. Did you know lactase is just a carbohydrate!? Nothing scary! You just may not have the functioning enzyme!

If you do have lactose intolerance you may experience stomach pains, diarrhea, bloating, gas, etc. So, you may have some discomfort but this is not an allergy. Allergies occur when there is an issue with protein. Lactose is a carbohydrate!

Fairlife adds an enzyme to their milk to breakdown the natural lactose. Now, you don’t need to do it! This is why lactose-free milk tends to be easier on the stomachs for some.

Frequently Asked Questions (FAQ’s)

If your questions haven’t been answered so far you may find it here!

Is Fairlife milk bad for you?

If you are allergic to dairy, yes, Fairlife (and all dairy) would be bad for you. If you are not allergic to dairy, it is a great, high-protein dairy option!

Is Fairlife milk healthy?

Health is relative! Fairlife offers a higher protein, lactose-free dairy option. But, if you can tolerate lactose, regular milk can be a bit more affordable protein option.

Is Fairlife milk organic?

No, Fairlife milk does not state it is organic. But, non-organic milk is just as delicious and nutritious!

Is Fairlife milk keto?

Depending on your needs, Fairlife may fit into a keto diet. It is higher in protein and lower in carbs than classic milk.

A Word From a Registered Dietitian

If you are able to afford the slightly higher price tag for Fairlife milk and can tolerate dairy, I would recommend it!

Dairy is a great complete protein option. It has 13 essential nutrients, protein, and it delicious! So, if you are able to access Fairlife, these benefits are just amplified!

Fairlife Milk Review Key Takeaways

Here’s the TL;DR of Fairlife Milk Review From A Dietitian

• Due to the ultra-filtered processing, Fairlife milk has more protein, no lactose, and less carbohydrates than classic dairy.
• Because a lactase enzyme is added to the milk, many that experience lactose intolerance can drink Fairlife without issue.
• Fairlife is a great option for additional protein if you are able to access it!
• You can use Fairlife milk in place of classic milk of any recipe for some additional protein!

Recipes Using Fairlife Milk

Ready to start using Fairlife? Here are a few recipes to try:

Homemade Strawberry Ice Cream

Homemade Strawberry Ice Cream by @yaya_knudsen created with fairlife ultra-filtered whole milk. Enjoy this easy summer recipe.

Check out this recipe

Whipped Feta and Herb Dip

A dip so delicious it’ll have you making it on repeat!

Check out this recipe

Really, you can replace regular milk in any recipe for a higher protein, no lactose option! Try some of these recipes for the nutrition pump-up!:

Chocolate Raspberry Baked Oats

Satisfy your sweet cravings with Chocolate Raspberry Baked Oats—sweet chocolate, juicy raspberries, and a hearty oat base come together for a warm, delicious start to your day!

Check out this recipe

Drool-Worthy Hot Chocolate Waffles

Indulge in the irresistible delight of hot chocolate waffles! Blend the rich warmth of hot chocolate into fluffy waffle perfection. Discover the joy of a cozy morning treat—easy to make, impossible to resist!

Check out this recipe

Other Fairlife Products

Did you know Fairlife has other options beyond the jugs in the dairy case? Try these out-

• 26g Protein Shakes
• 30g Protein Chocolate and Vanilla Shakes
• 42g Protein Core Power Elite
• Strawberry Milk (Shelf-stable)

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Read On!

If you are interested in protein check out this article on plant based protein vs animal based protein. It breaks down the differences and helps guide you to decide which is better for you.

Fairlife Milk Review References

• https://fairlife.com
• https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

The post Fairlife Milk Review From A Dietitian appeared first on The Michigan Dietitian.

What is a Carb?

A carb is one of the three macronutrients: carbohydrates, protein, and fat. Basically, they are very important and essential to a healthy, well-rounded diet.

Due to online culture, it may seem that protein is the most necessary macronutrient. Protein is important and needed to reach certain goals, but your daily intake should only be around 15% of your calories. About 45-65% of the calories you eat in a day should come carbs!

Comparatively, you need a whole heck of a lot more carbs than your do protein.

You may be asking yourself, “I don’t eat that many carbs”. Well, you may not realize which foods are actually considered carbs.

Some carbs you probably immediately think of:

• Bread
• Pasta
• Cereal
• Pizza Crust
• Banana’s
• Oatmeal

The thing is, there are other foods you may have not considered a carb:

• Sugar
• Most fruits
• Breakfast Syrup
• Honey

Beyond the foods that you know are carbs, may have not realized are carbs, there are also combination foods. These are foods that don’t easily fit under one macronutrient category. This can be something such as lentils. Lentils have a good amount of both protein and carbs!

If you want to learn more, read my article Why Carbohydrates Are Beneficial.

Why is it Thought Carbs Make You Fat?

There are many reasons why carbs have taken the blame for the cause of weight gain for so many years.

One reason it is thought carbs make you fat is because of their general abundance. Most people love pasta, bread, and sweets; all foods mainly consisting of carbs. Due to this, these foods are eaten in greater than appropriate portions.

What About Low-Carb Diets?

According to Physical Culture Study, the low carb diet actually originated in the 19th century. Basically, there was an obese man named William Banting. He struggled with losing the weight until he met Dr. Hervey.

Dr. Harvey was an ear, nose, and throat doctor but suggested to Banting that he cut out bread, butter, milk, ber, sugar, and potatoes. The thought behind this was that these were starch-containing foods and were the cause of weight gain. After cutting out these foods he lost about 1 pound a week.

He then self-published this diet entitling it Letter on Corpulence. Thus, the low carb diet began.

The Carbohydrate Insulin Hypothesis

The never-proven carbohydrate insulin hypothesis is the idea that by eating carbs your level of insulin increases and in turn increases your body’s fat storage.

Basically, as you eat carbs they are used as glucose and with an increase of glucose your body releases the hormone insulin to allow the carbs to be utilized. Then, fat storage is not being use for energy as glucose is the preferred form of energy.

The issue with this? There is no good data to back it.

If you are attempting to lose weight, it is unlikely this is the cause. But, always speak to a doctor about any potential concerns!

Then What Makes You Gain Weight?

There are so many reasons that may cause weight gain. Some potential reasons could be overeating, lack of movement, disease, etc.

Overeating looks different from person to person. When I say overeating, this doesn’t mean you had a double cheeseburger instead of your normal single. This is not likely to affect you in a noticeable way. Overeating is really eating too much for your body and lifestyle often.

Lack of movement is also relative. You don’t need to be running a half marathon every day to maintain a healthy body size, but it’s also a good idea to not leave your bed everyday. Exercising is great for your health as it can help maintain bone and cardiovascular health but you don’t need to do it everyday. Remember, walking around the grocery store and doing chores is movement!

Disease can also be a cause of weight gain. If you are gaining weight I am not saying you have a disease. Some diseases that may cause weight gain are: PCOS, insomnia, cushing’s, depression, anxiety, hypothyroidism, GERD, prolactinoma, IBS. Always speak to your doctor about your health and any concerns you may have.

Essentially, there are MANY reasons for weight gain. It is very unlikely it is the carbs that make you fat. If you are attempting to lose weight I would suggest you speak with a registered dietitian nutritionist. You can get a referral from your doctor or find a local private practice dietitian using this link: eatright.org. Only qualified dietitians can be on this list so you can be assured they have the education to help you.

So, Should You Eat Carbs?

Yes! You should eat all carbs!

As you now know carbs are a major part of a healthy diet and should continue to be had.

If you are now thinking to yourself, “maybe I could try a low fat diet then”, read my article Do Diets Actually Work? You will see how diets tend to run and why they tend to fail. Here are 12 Healthy Diet Tips To Start doing. With these tips you can change your eating habits instead of beginning a diet!

Do Carbs Make You Fat? Takeaways

In essence, carbs have gotten an unfortunate reputation for being the reason for weight gain when in actuality they may be just one small part of the problem.

• Carbs make up a ton of different foods
• The low carb diet began from a an everyday person taking advice from a ear, nose, and throat doctor (someone with extremely little nutrition knowledge)
• No, carbs do not make you fat
• There are various different reasons for weight gain
• You should be eating many carbs, everyday

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This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is an Alani Nu Energy Drink?

Alani Nu is a supplement company that is most popular for their energy drinks while also offering protein powders, protein bars, gummy bears, etc.

They offer at least 12 energy drink flavors plus seasonal offerings with each flavor offering 200mg of caffeine.

These drinks are very popular for gym-goers, college students, and many young-adult caffeine enthusiasts.

Alani Nu Energy Drink Ingredients

A can of Alani Nu contains: carbonated water, citric acid, natural flavor, taurine, erythritol, sodium citrate, L-theanine, caffeine, sucralose, Panax ginseng root. There is also a list of (mostly vitamins and minerals) that are included in small amounts.

This list of ingredients may seem mind boggling but let’s break it down a bit. But before we do, you need to know that ingredients are placed in a specific order based on their amounts. So, because carbonated water is first on this list we know this can has more carbonated water than any other ingredient.

Carbonated Water- This is the main component and base for this drink.

Citric Acid- This is usually added for both flavor and shelf life.

Natural Flavor- This can be different drink-to-drink. It is not always specifically known but it is typically included for flavor.

Taurine- This is an amino acid. Many energy drinks will add it for it’s supposed performance enhacement.

Erythritol- This is a sugar alcohol. This aids the drink to be so low in calories while still being sweet. Caution: some stomachs won’t tolerate this sugar alcohol well!

Sodium Citrate- This is used for flavor and acidity.

L-Theanin- This is another amino acid. It is likely added to help prevent the jitters!

Caffeine- Caffeine provides energy. This is probably why this drink selected!

Sucralose- This is an artificial sweetener. Its purpose is similar to erythritol’s. It adds sweetness without additional calories. Again, be cautious as not all stomachs tolerate surculose well.

Panax Ginseng Root- This herb is typically used in traditional medicine. There’s not much research to back it but it is said to aid in lowering cholesterol, managing blood sugar, and reducing inflammation.³

Alani Nu Nutrition Facts

Let’s talk about the back of the can, now. The Nutrition facts label.

As you can see there’s not too much to a can of Alani besides its’ 10 calories, a bit of sodium, and a touch of carbs.

The potential unexpected upside to an energy drink is that, with its given supplement classification, it does have a great amount of vitamins and minerals. It has over a full day’s worth of Niacin, vitamin B6, B12, biotin, and pantothenic acid!

With a balanced diet it is likely you are already getting these nutrients but it nice to know this supplement is providing some benefits beyond caffeine!

Energy Drink Side Effects

The main side effect many experience from drinking a can of Alani Nu is an energy boost! On the same hand, this may also bring about some jitters or issues with sleep.

If you are unable to tolerate sugar alternatives or sugar alcohols you may find you get an upset stomach as both are included in this drink.

Drinking an energy drink may become habitual and lead to overconsumption. This can be dangerous for your health in the long term.

Other potential side effects include risk of elevated blood pressure, heart palpations, diarrhea, nausea, and dental erosion.

Are Alani Nu Drinks Good For You? What Are The Benefits?

That depends on YOU! Having a half or one can of Alani Nu here and there won’t be too bad and won’t be too good.

200mg will definitely give you a kick of energy (unless you consume a similar or great amount often) to get what you need to do done!

You will be getting your full daily dose of niacin, vitamin B6 & B12, and pantothenic acid. Many people don’t have an issue getting these in but if you do, this is an awesome benefit!

Although these drinks can come with a health halo and have minimal calories, they should not be consumed regularly.

How Much Caffeine is in an Alani Nu Energy Drink?

One Alani Nu energy drink has 200mg of caffeine. This is half of the max recommended amount of caffeine intake for a day.

The FDA does not recommend more than 400mg of caffeine per day.¹ This recommendation applies to adults. It is not recommended for children or teens to consume energy drinks.

Understanding that a can of Alani Nu has half the max recommended amount of caffeine may give good perspective.

Caffeine Content in Popular Drinks

On one hand it may be less than you expected. If you have two cups of coffee in the morning, it is the same amount of caffeine. On the other hand, if you don’t normally consume any caffeinated drinks this may be quite a bit more than you expected!

What is The Best Flavor of Alani Nu?

The best flavor is subjective!

Some of their more popular flavors are Pink Slush, Cherry Twist, Hawaiian Shaved Ice, Witch’s Brew (Seasonal), and Cosmic Stardust.

My favorite switches from Witch’s Brew when it is in season to Cherry Twist and Breezeberry. If I can find it, Kimade, is also a top contender for me!

Where Can You Get Alani Nu Energy Drinks?

You can now grab an Alani Nu Energy Drink in MANY places! Grab one at Target, Walmart, Speedway, CVS Pharmacy, Meijer, 7-Eleven, Walgreens, etc.

You can even buy a pack on Amazon, TikTok shop, or directly from the Alani Nu website.

There is also a store locator on the Alani Nu website if you’d like to know more specifically!

Basically, you are never too far from a store that offers the drink.

A Word From A Registered Dietitian

Energy drinks have become extremely popular in recent years. Some drink them daily to get the motivation to get a workout in and some do so just to get through the day.

There are strong -for and -against arguments on both sides of the can.

From the viewpoint of a dietitian I will say that they can fit into your lifestyle in moderation. But, due to them being a less regulated supplement item they are not necessary to maintain health.

Alani Nu Energy Drink: Key Takeaways

• One can of Alani Nu has 200mg of caffeine.
• There are a few vitamins and minerals with over 100% of your daily intake in a can.
• There is no single best flavor but there are a variety you can taste and decide for yourself.
• Alani Nu Energy Drinks are very popular and can be found in variety of large and small stores.
• Energy drinks can be incorporated into a balanced lifestyle in moderation but is not necessary.

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Keep Reading!

If you’d like to read about other health and wellness topics check out some of my other articles:

• All About Multivitamins
• Prebiotics, probiotics, Now Postbiotics
• Adopting a Healthy Lifestyle: What You NEED To Know!
• Fiber: An Important Carbohydrate

Disclaimer

This is not medical advice. This is for entertainment purposes only. Always speak to a trusted healthcare professional before consumption.

References

1. https://www.fda.gov/consumers/
2. https://www.alaninu.com/collections/all-products/products/
3. https://www.verywellhealth.com/the-benefits-of-ginseng-89219

The post Alani Nu Energy Drink: What You Should Know appeared first on The Michigan Dietitian.

A New Month of Opportunity

A new year isn’t the only time you can reset and implement new goals and changes. Although, you can make changes any day, doing it at the change of the month feels as though you are officially turning a page.

Sometimes all it takes is the turn of the calendar month to feel the renewed energy towards setting and accomplishing goals. Use this energy to reassess your goals or to set new goals!

Revisit Previous Goals

Prior to creating your ‘new month, new goals’, you need to look back! Compare where you stand with previous goals you may have had.

Did you achieve them?

Did you decide to change them?

Is there a reason for a new goals?

How do you feel about them?

By asking yourself some questions you can better develop your new goals.

Consider Your New Goals

If you feel like you are setting the same goals over and over again, maybe it is time to change it up. I mean it is ‘new month, new goal’ time!

Start by deciding if you are going to work on a goal for a small or large amount of time. Do you want to accomplish something in the short term (about 3 months) or long term (6 or more months out)?

Next, decide what you want to focus on. Do you want to lower your cholesterol? Run further? Lose weight?

Then, decide how much. How much do you want to lower your cholesterol? How far do you want to run? How much weight do you want to lose?

The last step is to create a deadline. Take into account what events are occuring in your life, how far you are from your goal, how much time you can commit towards working towards it, and any other factors that may be a concern for you. Once you set an appropriate deadline, work towards it like you can’t change it.

Use Prompts for New Month, New Goals

There are endless prompts to help you discover different aspects about yourself and what your goals are. You can simply use Google or Pinterest! Type in the search bar, ‘goal prompts’ and TONS will appear.

Try going through these 50 Journal Prompts for Self Discovery from Haylie at themorningbuzzblog.com. After, you mind mind you want to accomplish something different than what you previous were thinking!

Prioritize!

For some setting a goal is hard because you have so many goals you want to achieve right now. On the other hand, setting a goal can be hard because you may not have any clue what you want to spend your time working towards.

No matter where you stand you need to prioritize. Decide on the main focus you are aiming to achieve and set that as your target. Attempt to let other potential goals not crowd out what you are prioritizing.

By working on too many things at once you will never achieve the main goal!

Create a SMART Goal

A SMART goal is the best way to set a goal. SMART stands for Specific, Measurable, Attainable, Relevant, Time-bound. By developing a goal using the SMART frameworks sets you up to successfully reach your goal!

Specific

It is important to be specific when making a goal. By being as specific as possible there is no confusion on what your exact end goal is.

Instead of having a goal of ‘walking more’ you may want to change it to ‘taking 10,000 steps a day’. This may be what you meant by walking more but by specifically saying you want to take a certain amount of steps gives you a goal to strive for.

Measurable

Creating a goal that is measurable means you can use different points to measure your outcome. Basically, this means there is a way to see progress as you work towards your goal.

If your goal is to lose 5 pounds, you can see your weight decrease by one pound, then two pounds, then three pounds and so on… You are able to measure the progress!

Side note: if your goal is to lose weight, it may decrease, then increase… Don’t be concerned if the scale isn’t always going down!

Attainable

To create an attainable goal is to be realistic. When curating a goal you want it to be something that does require some changes and effort, but not be impossible.

If you are someone who doesn’t tend to run, but have a goal to run a marathon at a 5 minute pace, it may be a bit far-fetched. You may be able to do so eventually, but is it currently attainable?

The same person may choose an attainable goal such as running two consecutive miles at a 7 minute pace or running a 5k. These are goals that will require effort, but are able for the person where they currently stand.

Relevant

Decide on a goal that makes sense for you. If you have no interest in running, why would you make your goal to run a marathon?

Choose a goal that works towards what you want to do.

Do you have an interest in consuming a healthier diet? Choose goals such as learning to read a nutrition label, making a grocery list based on what meals you plan to make, or trying a new healthy recipe!

It just. makes. sense.

p.s. check out may article on 12 Healthy Diet Tips to Start Today! for more ideas if your goal is to eat healthier.

Time-bound

You need a deadline! Without a deadline it is too easy to push off what you are working towards. There are always going to be excuses to push a task off without a deadline. The same is true for a goal!

Set a deadline for yourself that makes sense. If your goal is to gain weight, his may look like giving yourself 3 months to gain 6 pounds. Of course this will look different for everyone, just set a goal that makes sense for you!

Putting Together Your SMART Goal

Now, it is time to put together all 5 aspects of this goal! Try it for yourself- come up with a goal that is specific, measurable, attainable, relevant, and time-bound.

If you need some help getting going i’ll give you some examples:

• I will reduce my total cholesterol level to 190 by August by taking 4 walks a week and replacing 2 meals a week of animal-based protein with plant-based protein.
• If you are actually attempting to lower your cholesterol, check out my article, Simple Changes to Lower Your Cholesterol
• Run a mile in less than 8 minutes by March by increasing my speed by .1 mph every run.
• Eat 5 servings of fruit and veggies for 30 straight days starting today.

New Month, New Goals Takeaways

Before you go and forget everything you just read, here a couple of the main points to take with you:

• You don’t need to wait for the new year to set goals
• Use different questions and prompts to create self-discovery
• Set a SMART goal

If you were able to gain any ideas from this new month, new goals article I would love it if you left a positive comment and share this article with a friend. This is an easy, free way to support me and this page!

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The post New Month, New Goals: Refresh Your Perspective appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

Using Frozen Fruit for Smoothies

You may be asking yourself why you need to invest in a high quality blender. Well, let me enlighten you.

Whether you are a smoothie lover or just have a smoothie every once-in-a-while, you need a powerful blender. To make a fruit smoothie you will use a good amount of fruit, and fresh fruit is expensive! In most cases, frozen fruit is exponentially cheaper. Thus, frozen fruit is a financially sound choice to use in your smoothies.

If you think about it, a quality blender may even eventually save you money!

Why You Need a Blender for Frozen Fruit Smoothies

To make a thick and creamy fruit smoothie you need frozen bananas. And in order to blend frozen bananas, you need a high quality blender.

Beyond bananas, other frozen fruits also are a tough food to blend! As they should be- they’re frozen! Have you ever attempted to use a cheap and low-quality blender to make a smoothie? It ends up burning itself up and you get a partially-blended smoothie. It’s so frustrating! As you now know, a quality blender is nearly a requirement!

The Best Blenders for Frozen Fruit Smoothies

There are constantly new blenders being promoted and gushed over. I only gave you 5 different blender options because any more could become a bit overwhelming. If you select one of the following blenders you’re sure to have the best blender for frozen fruit smoothies!

1. I have this blender and swear by it. It is great for blending frozen fruit smoothies plus it has a food processing attachment!
2. This Vitamix blender is insane. It is professional-grade, but also comes at a professional price. New, it is over $400 but you can get a previously-loved version on Amazon for nearly half-off.
3. The household brand, KitchenAid, of course has an awesome blender choice as well. A bonus of this one? It comes in 14 different fun colors. Match an exciting color palette or store it on your countertop as a statement appliance!
4. This is a smaller version of my beloved blender. This one still has an awesome motor but is just a bit smaller!
5. An Oyster blender is a great cheaper choice. It may take a bit longer to reach your desired consistency and be a bit louder than the others, but it will get the job done.

Blenders were once on par with the price of a toaster but have gotten exponentially more expensive in recent years. Select one that fits your needs and is in your budget. If you use it and it falls short of your expectations, return it! With these new price points most blenders now come with great warranties! Get one you love!

Fruit Smoothie Recipes

Now that you know what blender you need here are a couple lip-smacking smoothie recipes to get you going!

• Pumpkin Cheesecake Smoothie
• Creamy Lemonade Protein Smoothie

Want to try something a little different? Give Courtney from Apaigeofpositivity’s Fig Smoothie. She describes this masterpiece of a drink as a, ‘sip-able, creamy dream’. Can’t beat that!

Don’t stop here! Experiment with your favorite fruits and ones you may have never tried. You may stumble upon something you love!

Love It?

If you made it this far, leave a comment with what your favorite fruit smoothies are. I would love to try out your recommendations.

Be sure to tag me in a photo of your smoothie on Instagram!

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This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Protein Powder?

Protein powder is a dried, concentrated form of protein. Depending on the type of protein powder it can be sourced from milk, pea, soy, rice, and various others.

It is a nutrition supplement. That means it isn’t regulated the same as food. So if you choose to utilize it, be sure to check for third party testing. This may look like a GMP (Good Manufacturing Practice) stamp on the label.

When to Use Protein Powder

Protein powder can be a great option to reach for when you are having a difficult time reaching your protein goals. There are many other cases when a protein supplement may be indicated.

More specifically, protein powder may be helpful for muscle recovery post-workout, in the morning to start your day strong, or when you are on-the-go and need a protein source.

How Much Protein is Recommended?

The recommended amount of protein a person should consume varies person to person (and maybe even day to day!).

A very general recommendation of 0.8g/kg can be utilized for those over the age of 18. If you would like to figure out how much protein you specifically need, reach out to your family physician or connect with a registered dietitian!

If you reside in Michigan and would like to speak with a virtual dietitian feel free to fill out this form to connect with me! We can discuss your goals and help you learn more about your specific nutrition needs.

Whey Protein vs Vegan Protein

If you want to add a protein powder to your routine there are a TON of options. Be sure to select the right one for you! Here are some facts to help you decide which you want to use:

How to Use Protein Powder

With protein powder becoming more and more popular there are many creative recipes utilizing the supplement now! Some of which you wouldn’t even taste the protein powder in it!

The most standard way to consume protein powder is mixed with water or milk as a protein drink. Other ways to utilize it is in a smoothie, in your oats or yogurt, baked into a desert, or added to a recipe.

37 Protein Powder Ideas

Healthy Cinnamon Protein Donuts

These protein donuts with make you a believer in having donuts for breakfast everyday! They have warm cinnamon baked throughout and are drizzled with chocolate to create the ultimate healthy…ish treat!

Check out this recipe

Protein Cold Foam (Starbucks Copycat)

Give your coffee break a muscle-building boost with this easy 4-ingredient Protein Cold Foam recipe. Dozens of flavoring options in 5 minutes!

Check out this recipe

Simple Pumpkin Protein Balls

These Pumpkin Protein Balls are extremely simple and easy to whip up in just a couple minutes. They have protein and fiber to be a quick on-the-go snack while sweet enough to be a cure to your sweet tooth!

Check out this recipe

Vegan Protein Waffles

Vegan Protein Waffles are a great way to start your day.

Check out this recipe

Small Batch Protein Zucchini Bread

This small batch zucchini bread with protein powder has hints of banana and cinnamon intertwined with the zucchini pieces

Check out this recipe

Protein Nice Cream

Protein Nice Cream is a fun and cooling way to get your protein in. This chocolate banana ice cream is made out of frozen banana.

Check out this recipe

Creamy Lemonade Protein Smoothie

Refuel after a sweaty workout or a day in the sun with a Creamy Lemonade Protein Smoothie. This refreshing smoothie is a delicious combination of simple ingredients that come together to make a high protein lemonade smoothie!

Check out this recipe

German Pancake with Protein

German Pancake with Protein: Blend, bake, and enjoy crispy edges with a soft, spongy center. Easy, delicious, and heavenly!

Check out this recipe

Pumpkin Pie Quinoa Flakes

A delicious seasonal bowl of protein-packed Pumpkin Pie Quinoa Flakes for a fantastic breakfast for one! Gluten-free, vegan, and allergy-free!

Check out this recipe

High Protein Bread

This is the best homemade protein bread: fluffy, filling, tastes like real bread, with 10 grams of protein and only 50 calories per slice!

Check out this recipe

Coffee and Cream Protein Balls with Peanut Butter and Oats

These delightful little gluten free protein balls take just a few minutes to make, last for weeks in the refrigerator, and are a little bit sweet!

Check out this recipe

Irish Leek Soup With Zucchini

You’ll love this creamy Irish leek sans potato soup recipe! It’s high protein keto and low-carb, with pea protein isolate making each bowl a nutritious and delicious meal with unbeatable macros!

Check out this recipe

Make-Ahead High Protein Baked Oats

If you’re looking for a balanced and delicious make-ahead breakfast, this high protein baked oats dish is a must try recipe!

Check out this recipe

Protein Brownies

These protein brownies are easy, healthy and gooey! They are made in one bowl and take only 30 minutes from start to finish.

Check out this recipe

Pumpkin Protein Muffins

These pumpkin protein muffins are the perfect way to enjoy the flavors of fall while also getting your daily dose of protein.

Check out this recipe

Protein Oatmeal Cookies

Learn how to make protein oatmeal cookies studded with chocolate chips that actually taste great! Kid-approved recipe!

Check out this recipe

High Protein Frozen Yogurt

Make your own healthy high protein frozen yogurt. It’s an easy and tasty recipe of a protein powder frozen yogurt as a perfect snack.

Check out this recipe

Easy Dubai Chocolate Protein Brownie Mug Cake

This easy Dubai Chocolate Protein Brownie Mug Cake is soft, gooey, and topped with pistachio and toasted kataifi. It’s high protein, refined sugar free, and ready in under 10 minutes!

Check out this recipe

High Protein Banana Bread

This healthy High Protein Banana Bread is packed with whole grains, fresh fruit, melty chocolate chips, & no refined sugar. The perfect sweet!

Check out this recipe

No Bake Fruit and Nut Bars

These chewy, healthy no-bake fruit and nut bars take minutes to make. They’re full of wholesome ingredients with no added sugar.

Check out this recipe

Pumpkin Protein Balls

With a smooth texture and rich flavor, pumpkin protein balls are the ultimate fall snack! They’re quick to make with simple ingredients.

Check out this recipe

Basic Berry Protein Smoothie

This Basic Berry Protein Smoothie packs a flavorful punch with minimal ingredients. This delightful smoothie is the perfect post workout smoothie or refreshing summer drink!

Check out this recipe

Protein Chocolate Chip Cookie Dough Bark

This protein chocolate chip cookie dough bark is a rich, sweet, no-bake treat made with no refined sugar and an added kick of protein.

Check out this recipe

Oatmeal Protein Pancakes

Protein Oatmeal Pancakes are fluffy and delicious healthy pancakes made in minutes in a blender. Made with banana, oats and flaxseed.

Check out this recipe

Single-Serve High-Protein Banana Bread

Made with just 5 main ingredients this single serve banana bread is rich, moist and packed with 26grams of protein.

Check out this recipe

Cinnamon Rice Cake Protein Bars

These no-bake cinnamon rice cake protein bars are gluten-free, high in protein, and topped with a creamy maple frosting. The perfect healthy snack!

Check out this recipe

Brown Butter Pistachio Protein Cookies w/ Pistachio Cream

Pistachio-packed, protein-boosted, and irresistibly rich, these gluten free brown butter cookies have a creamy surprise in every bite!

Check out this recipe

High Protein Blondies: Peanut Butter Chocolate

Make a batch of these Peanut Butter Chocolate High Protein Blondies as a macro friendly sweet treat. This healthier dessert has 10g of protein in each piece while still tasting amazing!

Check out this recipe

Edible Protein Cookie Dough

Quick and easy edible cookie dough recipe that is high in protein too! Satisfy your biggest cookie dough craving with this healthier sweet treat.

Check out this recipe

Chocolate Protein Overnight Oats

These chocolate protein overnight oats have a rich, chocolate flavor and creamy texture. An indulgent treat that doubles as a nutritious breakfast!

Check out this recipe

Chocolate Truffles With Protein

Try these Protein Power-Ball Chocolate Truffles. An easy no-bake chocolate truffle, using home made chocolate ganache. A great protein snack with chocolate, cream, & nuts.

Check out this recipe

Egg Muffins with Cottage Cheese

Protein-rich, hassle free, egg muffins with cottage cheese. Great for on the go or anytime! Perfect for breakfast or a nutritious snack.

Check out this recipe

Dark Chocolate Cranberry Protein Pancakes

These chocolate protein pancakes will delight your tastebuds, fill your belly, and fuel you all morning long!

Check out this recipe

Sourdough Apple Fritter Protein Focaccia

This cozy sourdough focaccia tastes like an apple fritter without the deep-fry! It’s high-protein, foolproof, and perfect for fall.

Check out this recipe

Peanut Butter Protein Bars

These homemade chocolate peanut butter protein bars are quick, easy, and healthy! Great for breakfast, a post workout snack, or dessert.

Check out this recipe

Strawberry Peanut Butter Protein Granola Bars

These strawberry peanut butter protein granola bars recipe makes the perfect grab-and-go snack. Its chewy, flavorful, and packed with protein.

Check out this recipe

Protein Oreo Mug Cake

This Protein Oreo Mug Cake is the best of both worlds- protein and dessert! Enjoy an individual treat without having to be eating the same thing for a week!

Check out this recipe

Where to Get Protein Powder

The protein powder supplement has become insanely popular recently! Making purchasing a tub incredible easy, too.

You can find protein powders at major retailers, grocery stores, Amazon, and even TikTok shop or directly from the brands website.

A Word From a Registered Dietitian Nutritionist

Protein powder can be a convenient way to boost your protein intake, but it’s not a requirement for good health. Whole food sources like eggs, beans, dairy, nuts, seeds, and lean meats provide protein along with other important nutrients your body needs. That said, protein powder can come in handy if you’re busy, on-the-go, or simply looking for new ways to add variety to your meals and snacks.

When choosing a powder, look for one with minimal added sugars or fillers. Remember, this supplement is just one tool in the bigger picture of balanced eating and not a replacement for nourishing meals!

Frequently Asked Questions (FAQ’s)

If your question remains, you may find your answer here! If you still have a question, leave it in the comments down below and I will get you an answer!

Is protein powder good for weight loss?

Protein helps satisfy your appetite, which can support weight loss. Of course, a balanced and active lifestyle will be the most impactful!

How much protein do I need to gain muscle?

This amount of protein will vary person-to-person. A very general recommendation may be 1-1.5g/kg. Be sure to speak to a trusted health professional prior to making any changes!

Is protein powder good for you?

Protein powder is a supplement. I would recommend it be used a tool to help reach your goals when you are unable to do so through the consumption of whole foods.

Craving More?

If you make any of these 37 Protein Powder Ideas be sure to leave a 5-star rating and comment down below. Also, tag me in a photo of your creation on Instagram. I would love to see and share it!

If you have favorite protein powder ideas, leave it in the comments down below so I can try them out, too!

Looking for other high protein dishes? Give these a taste:

• 37 High Protein Low Fat Snacks from a Dietitian
• High Protein vegetarian Snacks You’ll Love
• Pea Protein vs Soy Protein: What’s the Nutrition Difference?
• High Protein Meal Preps

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The post 37 Protein Powder Ideas: How to Utilize This Supplement appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Dry January?

Dry January is a movement focused on abstaining from alcohol during the month of January. This is also sometimes known as sober January, damp January, or simply 30 days without alcohol.

Part of the reason many choose to participate in dry January goes hand in hand with the new year’s resolutions. This is a time many people set goals for better habits, healthier diets, and usually weight loss.

Dry January Benefits

Weight Loss: Alcohol consumption tends to be a lot of calories. Liquor has 7 calories per gram. Think about it as one shot being about 100 calories. In addition to the calories directly from the alcohol, the late nights also tend to lead to overindulgent foods and the next morning comes with quick, greasy foods.

By avoiding these drinks and foods you are not consuming the additional calories. In theory, this would eventually lead to weight loss.

Love Your Liver: The effects alcohol has on your liver varies person to person based on your genes, consumption, and amount. There are 3 types of liver disease that alcohol affects¹.

1. Alcoholic Hepatitis- This is hepatitis of the liver due to alcohol. Hepatitis means there is inflammation in the liver. Ultimately, this leads to cell damage and cell death, meaning the liver is unable to do its job.
2. Fatty Liver- This is one of the earliest signs of alcohol related liver disease. Basically, this is when the liver is storing more fat than normal. This disease can be reduced and potentially reversed by avoiding alcohol.
3. Cirrhosis- The easiest explanation of cirrhosis is scarring of the liver. Alcohol injures the liver then tries to repair itself. Because of this there is scar tissue left and where there is scar tissue the liver is unable to function as it should.

Proper Hydration: Alcohol is dehydrating. By reducing alcohol consumption it is hopeful that your would instead be drinking more water.

Potential Better Relationships: This is dependent person-to-person. Alcohol can be an issue in some relationships. By abstaining for a month this time can be spent repairing these concerns.

Reduced Risk of Disease: Alcohol is known to play a hand in many diseases. Abstaining from alcohol may help reduce the risk of some of these issues. Note that by not drinking alcohol you are not guaranteed to not develop any conditions.

Improved Sleep: Alcohol wreaks havoc on sleep! Even if you think you are getting a great night’s rest (because you drank so much you pass out), this isn’t actually good sleep!

Increased Energy: Going hand-in-hand with improved sleep, this will also lead to increased energy. Have you ever randomly woken up from a great nights sleep and seem to be able to tackle the world? Well, without the hamper of alcohol in your system you can get more of those great nights of sleep and ultimately, increased energy!

See a New, Sober Perspective: You may be set in the routine of grabbing a drink after work or going out to the bar with your friends on the weekend. You may not even want to be doing this; you’re just used to is.

By taking this month to look at your alcohol consumption and see what habits you have unintentionally ingrained in yourself. Get a new perspective on what your goals are, what your priorities are, and what you actually value in your life.

Tips for Your Sober Month

Set Boundaries: Make distinctions between what you will and will not do (and how flexible you’re willing to be). If you are going to not have a drop of liquor in the month of January let your close friends and family know. While hanging out with them it is more likely they will not try to get you to drink after they understand what you are doing and why.

Try Alcohol Free Liquors: Zero proof liquors are becoming more and more popular. These are liquors (whiskey, gin, rum, etc) that look and taste very similar to actual liquor, without any of the alcohol. If you enjoy the experience of making a drink use these to create yourself a mocktail with all of the ingredients but none of the alcohol!

Dry January Mocktails: Mocktails can be drinks that have alcohol-free liquor or really they can be anything! If calling a drink a mocktails makes it feel more special, go for it!

• Try this DIY Starbucks Pink Drink! It is a simple mixture but you can use a cocktail shaker to make it feel extra fun! If you’ve never tried a Pink Drink from Starbucks it is basically a mixture of coconut milk, hibiscus juice, and freeze dried strawberries- Yum!
• Rosemary Pear Mocktail: This recipe will have you thinking you are having an actual cocktail!
• I love a Lemon Drop! Use this recipe as a great stand in option!

Take Charge of Your Plans: A lot of people’s go-to hang out ideas involve drinking. Come up with some activities you’d like to do that don’t! It’s easier to bring an idea to the table rather than expecting them to come up with an activity to accommodate your sober month.

Some fun activities that don’t typically involve alcohol are:

• Ax throwing (there isn’t even any served here!)
• Rock climbing
• Ceramic class
• Hike

Dry January Alternatives

Damp January: This is a middle ground between your normal booze consumption and dry January. There aren’t any clear cut guidelines for damp January, so make it your own! For you damp January may look like only drinking on special occasions, having one drink a day, just drinking on weekends, or however you prefer.

Strictly Special Occasion: Sometimes sharing a drink with others is a special bonding moment. If there happens to be a special occasion in January when this will occur, maybe you want to make an exception for it.

Drink More Water: If you have a water goal for the month, there may not be room for alcohol! Use these 11 Hacks to Drink More Water to find your favorite way to increase your water consumption. Tell yourself you need to reach your goal before even considering an alcoholic beverage.

Personal Moderation: Cutting back looks different for everyone. If three drinks a night is normal for you, personal moderation may mean only having two a night. That is still an intentional action!

Alcoholism Assistance

Dry January isn’t something for everyone. If you are facing difficult challenges with alcohol be sure to contact a professional. Call the Substance Abuse and Mental Health Services Administration, SAMHSA, hotline 24/7 at: 1-800-662-4357(HELP).

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Citations:

1. Omar Mousa, M.B.B.S. (2021) Effects of alcohol on health and liver, Mayo Clinic Health System. Mayo Clinic Health System. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effects-of-alcohol-on-your-health-and-liver (Accessed: March 22, 2023).

The post Dry January: Tips, Tricks, and Recipes appeared first on The Michigan Dietitian.

Good Habits

Habits are actions that are taken without consciously realizing you’re doing them. These don’t have to be good nor bad, although there are some actions you may relate to the word.

Think of brushing your teeth. It is likely something you unconsciously end up doing twice a day. This may be considered a good habit to have.

Smoking it a bad habit. It is known to be detrimental to one’s health, but it could be a deep-rooted habit that is difficult to end.

Ultimately, you are going to have habits. You may as well try to make them good habits!

1. Eat a Good Breakfast

Getting in the habit of eating breakfast is going to benefit you throughout your entire day! Instead of waking up and running to the office, make breakfast a priority.

Breakfast is said to be the most important meal of the day! It can help wake you up, is an opportunity to get in nutrition, and gives your body and brain what it needs to power through until lunch!

If you aren’t hungry in the morning start by having something. Even having a banana with peanut butter is better than nothing!

2. Drink More Water

The amount of water you should be drinking varies based on the weather, your activity level, and how much your body needs! Water is necessary to sustain you and keep your body functioning properly.

The statement ‘drink more water’ is very vague. Maybe you don’t need to drink more water. Or, maybe you need to double your intake. Ask your doctor or registered dietitian if you need further direction about how much you should actually be consuming!

If you are going to start your 15 good habits with increasing your water intake check out my article, 11 Hacks to Drink More Water.

3. Prioritize What You Need

Don’t just go through your days doing the same things. Some days you may need something different, and you should cater to yourself!

Maybe you have plans to hang out with friends but you had a horrible day and know that socializing isn’t going to be a positive change in your day (this is different for everyone!)

4. Make Time for Movement

Movement is a game changer. A simple walk can change your energy for the day, give you motivation to stay up and get things done, and it’s good for you!

This looks different or everyone. Some wake up earlier, some carve out time throughout the day, and some get in their movement at night! Find what works best for you and stick with it.

Being busy is inevitable. Making time for movement can seem like too much to ask at the start but once it becomes a habit you won’t know what to do when you can’t!

5. Learn More About Nutrition (Not Just Clickbait Headlines!)

By learning about nutrition you can discern between actual nutrition instead of just accepting any new fads or clickbait titles as truth.

Proper nutrition means you will be able to listen to your body, feed it what it needs, and make informed decisions for what is best for yourself!

Peruse some of my nutrition myth articles to start learning a bit more about controversial nutrition topics!

6. Keep a Journal

A journal can have so many purposes!

Use it to write down thoughts once a month (or whatever works for you!). Get out everything that’s been happening, what’s been on your mind, or what you are looking forward to

ANother way to use the journal is to note down your habits! This can be a place where you track what you have been doing everyday and how it has affected your day and mood. Then, you can look back and see, ‘Hey! By having breakfast in the morning and getting a little walk in the afternoon in I’ll likely have a great day!’.

7. Take Steps Towards Your Goals

The habit of not making progress on your goals is an easy hole to fall into. The first step in forming goal reaching habits is by having a goal!

1. Set a goal
2. Break down the steps to reach the goal into smaller, actionable steps
3. Plan when you will take these steps
4. Do it!
5. Reach your goal
6. Recap what worked, what didn’t, and what your next goal is!

8. Limit Mindless Scrolling

I’ll admit it, I do this too. Mindless scrolling can lead to a wasted hour (plus). Sometimes it is nice to shut off your mind and laugh at some videos, but not all the time! By making it a habit to limit the amount of time you scroll the internet will reduce how much you end up mindlessly scrolling.

9. Be Your Own Cheerleader

Forming a habit is difficult! It isn’t your significant others, friends, or family’s responsibility to cheer you on along the way. You need to be the person you can rely on for confidence and positive affirmations.

Use positive self-talk to amp yourself up and keep yourself going. This means saying things such as “I am capable and able to ______”. Telling yourself you can’t do something does nothing but hurt yourself! Your own words have so much power.

Repeat after me: I am capable. I can do this. I am enough.

10. Understand Your Body

You may habitually eat the same things on rotation. That may not be bad, but what if you could be feeling better?

Not regular? Listen to your body. If you are utilizing the above good habit of learning more about actual nutrition you can take the proper steps to avoid this!

Maybe your body needs more fruits and veggies? Protein? Healthy fats? Your body responds in certain ways when you are missing something. Understand your body and make positive changes instead of coping with any habitual issues.

11. Eat Before Having Caffiene

It’s easy to wake up and run to the coffee maker, I get it! You get that immediate burst of energy to get your day started. This isn’t the best habit to be stuck in.

It is best to have food in your system first for many reasons. One reason to eat prior to coffee consumption is to help slow down the caffeine absorption and digestion. Without food in your system the caffeine can go right into your system, hyping you up and making for a quick crash.

Another reason to eat before your morning cup of joe is to help defend against an upset tummy, heartburn, and acid reflux. Coffee is acidic, therefore it can disrupt your stomach and cause you to be uncomfortable and potentially some pain.

12. Keep A Yearly Check-Up

Visit your physician at least once a year for a general check-up. You could be in the habit of not making an appointment, then never making one.

A check-up is good to keep in the habit of as you can catch an potential issues early. Your physician may be able to catch a potential issue in a urine or blood sample, heart rate, or blood pressure without you even realizing there was something off!

13. Maintain Boundaries

Maintaining your boundaries can be a challenge if you’re a ‘yes’ person. If you are on a journey to forming new, good habits you may need to set different boundaries. Keep in mind that this is new to you but is also new to those around you.

Set boundaries that allow you the space to grow in the way you are working towards yet not so harsh you build walls around yourself.

14. Prioritize Sleep

Getting and maintaining proper sleep is vital to your good habits! This may even be the foundation to forming any healthy habits. It is difficult to have energy and motivation to do anything without good rest.

Use this article to set the scene and get some tips on some Healthy Sleep Hygiene Tips.

15. Stay Accountable

A habit doesn’t form overnight. They take effort to form and maintain! There are different methods to go about keeping accountable. Some people with keep track in a journal or phone, some talk about it with their partner or friend, etc. Whatever you can find to make yourself accountable works the best.

If sharing helps and you don’t know who to tell, feel free to post what you’re doing on your Instagram story and tag me in it! I’d love to sheer you on!

15 Good Habits Takeaways

Basically, there are good and bad habits (and everything in between!). Some good habits you should work towards forming include: learning more about true nutrition information, prioritizing yourself, and making time for movement.

Ultimately, do what you can based on where you are. Just don’t fall into bad habits!

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What is A Food Obsession?

A food obsession is exactly what it sounds like- being obsessed with food. Though there is not yet an official consensus as to how this is categorized, we are slowly getting more research!

As with all things food and eating-related, nothing is easy or straightforward.

A 2018 study described why food obsession/addiction is so tough to categorize. ‘[B]ehavioral addictions involve dependence on a behavior, not a substance; however, addictive-like consumption of highly palatable food involves both a behavior (eating) and substance (food). Some classic substance addictions, such as tobacco use disorder, also appear to include behavioral dependencies.’¹

Basically, the study is saying on one hand it could be classified as a behavior disorder similar to gambling. While on the other it could be seen as a substance disorder. In the case of food obsession, the food itself would be the substance.

Do you understand how tricky this is now!?

To make it more problematic, in many cases, the issue of food obsession comes about from disordered eating habits. This could be restricting, leading the person to constantly be thinking about the food they don’t allow themselves to have.

Another example of a habit leading to food obsession could be from binge eating. Binge eating is a DSM-5 classified eating disorder. But, due to this, the person may think about food and plan their binges.

One who is experiencing an eating disorder may just be understanding it as a food obsession or food addiction.

Signs of Food Obsession

It is difficult to put every single potential sign of a food obsession into words. Every person has their own individual experiences with food and may describe them differently.

Some potential signs may be:

• Constantly thinking about food, what you want to eat, what foods you are avoiding
• Eating to a point of uncomfortable on a relatively regular basis (i.e. more than just specific occasions)
• Worry about food options and availability
• Hiding food
• Avoidance of eating with others
• Lying about consumption

Why Am I Obsessed With Food?

There are so many reasons you may feel obsessed with food!

A few potential causes are:

• Undereating/Overeating
• Genetic predisposition
• Using food as a coping method
• Mentally-driven
• Emotionally-driven
• Hormonal imbalances (very small research on this one)

These are just the tip of the iceberg. Everyone experiencing food obsession may have a different cause. Food and eating is very personal and intertwined with many other emotional and physical factors.

Unfortunately, you may never get a 100% answer to what the cause is.

The Issue With Diet Culture

Diet culture needs its own space here. The world we currently live in has an obsession with body size and aesthetics. With this, a food obsession can result.

Without even realizing it, social norms may be guiding you towards obsessing over food and what you look like.

Diet culture will have you thinking that having more than a single-sized bag of chips in a sitting is an awful habit. What!? Not only is diet culture confining the normal limits of consumption, it also normalizes undereating.

Only allowing yourself organic, all-natural, pasture-raise (insert any other trending health claims) is also an obsession. Diet culture has also normalized this way of consumption.

What Do I Need To Do To Fix My Obsession with Food?

In order to fix your food obsession you have to fix the true cause. If an eating disorder is occuring a food obsession is more of a side effect.

You may not be experiencing a full blown eating disorder but you may have disordered eat there may be room to work on your relationship with food.

Side note: an eating disorder and disordered eating are very similar but not the same. An eating disorder can be classified by the Diagnostic and Statistical Manual of Mental Disorders fifth edition (DSM-5) while disordered eating is any way of eating that is disordered yet not classified as an eating disorder. Confusing, right?

Back to what to do about the food obsession. This obsession may actually have nothing to do with an eating disorder or disordered eating all. I’m sorry- I know I keep making this difficult!

If the obsession is not related to disordered eating or an eating disorder, there is still hope! It is difficult to combat this on your own. I recommend speaking to a therapist and a dietitian. In conjunction, you will have a team of experts on your side to help guide you and work towards answers.

Food Obsession Frequently Asked Questions

I am not addicted to foods like candy and chips, is it still an obsession?

It is more likely to gravitate towards sweet, processed foods with fat, but that isn’t the rule! It is very possible to feel obsessed with foods considered ‘whole’ such as carrots or nuts.¹

How do I know if I am actually addicted to food?

There is no medical test for food obsession. At this time, there is not too much research on understanding biological factors that may support a diagnosis either. If you feel there is an issue, there likely is.

Where does food obsession come from?

There are endless sources that a food obsession could form from. It could be from a reliance on food as support, a safe space, comfort, etc. It could also be a hormonal imbalance (minimal research), genetic predisposition, or caused from another concurrent issue.

A Word From A Registered Dietitian

Don’t feel alone. Food obsession is more normal than you’d expect. With help from a dietitian and therapist this issue can be overcome.

Reach out via email (hello@themichigandietian.com) or my nutrition consultation interest form to speak about this further.

If you feel as though you struggle with food, not matter how miniscule or manageable it may seem it is worth working on. By carrying on, it may worsen and end up causing severe harm.

Craving More?

If you are interested in reading further on food and nutrition check out some of my other posts! If you are interested in working on your food obsession with me, send me a message through the nutrition counseling page.

Want more nutrition information, food freedom content, and delicious recipe? Follow @the.michigan.dietitian on Instagram and other social media platforms!

Disclosure

Information in this post should not be taken as medical advice. Speak with your healthcare provider for making any changes to your reginim.

Citations

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946262/

The post Do You Have A Food Obsession? appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is a Walnut?

Walnuts are a nut from many regions around the world but in North America they are mostly grown in California. When described they are usually compared to a brain! This is neat because their awesome nutrition content is also good for your brain.

One ounce of walnuts (think: ¼ cup) has 2g of fiber, 4g of protein, 45mg of magnesium, and 2.5g omega-3 fatty acids. This is a great arrangement of nutrition in a small serving!

The part that you actually eat is enclosed in a hard shell. If you ever have difficulty distinguishing between walnuts and pecans think of nutcrackers! They crack this hard shell of a walnut so you can get to the delicious inner nut.

What is a Pecan?

A pecan is a nut that is grown on a pecan tree. In the United States they are typically grown in Texas, Georgia, and Louisiana.

You can see the difference between a pecan and a walnut because a pecan has straight lines while a walnut is more brain-shaped.

Pecans tend to be used more in baking as they have a soft and buttery taste compared to walnuts.

Walnuts vs Pecans: The Difference in Nutrition

Both nuts are an awesome nutrient-packed option to have!

As you can see in the comparison below the nutrition facts of both of them are very similar. So, if you are basing your choice on calorie, protein, carbohydrate, dietary fat, fiber, or magnesium content you can’t go wrong either way!

The main difference in the two (nutrition-wise) is the omega-6 to omega-3 fatty acid ratio’s. Omega-6 and Omega-3’s are essential polyunsaturated fatty acids. They both are crucial in brain and heart function.

Many tend to say omega-3 fatty acids are the ‘better’ of the two. This is a bit trickier than that.

You want to look at the ratio between the two rather than just aiming for a certain amount. It has been found that the ideal ratio is 4:1 (omega-6:omega-3) or lower.

Many American’s diets are higher in omega-6’s and lower in omega-3’s, which is why omega-3’s are often times more emphasized.

Health Benefits

Walnuts and pecans both have incredible health benefits and should be included in a well balanced diet.

Their benefits stretch wide and far! These nuts have beneficial nutrition to support brain health, heart health, gut health, and even bone health! Other benefits include antioxidants, supportive of a healthy blood sugar, weight management, skin health, and digestive health.

As you can see, these two nuts have ample nutrition that supports many aspects of health.

Baking and Cooking

When it comes to baking and cooking both walnuts and pecans bring unique qualities to the table.

Walnuts have a more bold, earthy flavor with a hard texture. Pecans have a more mild, buttery taste with a soft texture

Due to their taste and texture walnuts tend to be best in savory dishes and pecans are better in sweet recipes. But, that doesn’t mean they can be interchangeabe!

Where to Get Them

Both walnuts and pecans are typically easily found at most grocery stores! Check out the snack aisle or baking aisle.

They are also always available right off Amazon. You can find small to large quantities and chopped and whole walnuts and pecans. Easy!

Which Should You Choose: Walnuts vs Pecans

There are many factors that must be considered when choosing between walnuts and pecans.

Are you deciding between the two for baking? For a savory recipe? To add to a snack mix? For health reasons? Depending on why you are selecting between the two can alter which you should opt for.

Looking to improve your cholesterol? Opt for walnuts.

Looking for some additional monounsaturated fats or antioxidants in your diet? Grab some pecans.

Wanting to add a nut to your sweet recipe? Use pecans!

Need an earthy element in your savory dish? Add walnuts.

Of course, you can select whichever you want in the moment. Both are great options and the benefits of the other are minimal.

Frequently Asked Questions (FAQ’s)

Have a questions about walnuts vs pecans that haven’t been answered yet? You may find it here!

What’s the difference in walnuts vs pecans for cholesterol?

Both nuts are heart-healthy options! But, walnuts have more omega-3’s than pecans which help lower LDL (‘bad’) cholesterol and increase HDL (‘good’) cholesterol.

Basically, both nuts are a great option but walnuts are slightly better based on their nutrition for your cholesterol.

What’s the difference in taste between walnuts and pecans?

Walnuts are a bit more hard and bitter while pecans are softer and ‘buttery’.

What’s the difference between walnuts vs pecans calories?

Walnuts and pecans have a very similar calorie content. Walnuts have 185 calories in a 1-ounce serving while pecans have 196 calories in a 1-ounce serving.

Walnuts vs Pecans: The Key Takeaways

• Both walnuts and pecans have ample health benefits.
• Pecans have a softer texture and a bit of a ‘buttery’ flavor.
• Walnuts have a harder texture and more earthy flavor.
• Pecans tend to be better in sweet dishes and walnuts tend to be better in savory dishes.
• You can get both nuts at most local grocery stores or from an online marketplace.
• Walnuts have an ideal 4:1 ratio of omega-6’s to omega-3’s.

Walnut Recipes

Ready to actually add some walnuts to your diet? Here are a few recipes to start with!

Chocolate Chip Cookies with Walnuts

Walnut Coated Strawberries

Walnut Pasta Sauce

Pecan Recipes

Ready to actually add some pecans to your diet? Here are a few recipes to start with!

Maple Pecan Salmon

Air Fryer Honey Roasted Pecans

Pecan Pie Smoothie

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Resources

• https://walnuts.org/about-walnuts/
• https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=12155-6
• https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=12142-3
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/

Disclosure

This is not medical advice. Always speak to a healthcare professional prior to making any significant changes.

The post Walnuts vs Pecans: What’s The Difference? appeared first on The Michigan Dietitian.