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.

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 Dieting?

MANY people throughout the world have a deep, personal connection with dieting and don’t need a definition to understand it. If you are the lucky minority that do not know what dieting is, it is technically a certain way of eating but in reality it’s usually a way of eating with the purpose of losing weight.

Why You Should Ditch Dieting

Dieting ends up being a cycle of working towards weight loss, a state of being in a lower weight, eventually returning to the previous weight, increase past your original weight, then deciding to try a new diet.

This yo-yo dieting cycle is exhausting and endless!

Dieting can steal your life by always attempting to achieve the unachievable. Leave this lifestyle in the dust by finding food freedom.

Health At Every Size (HAES)

Health at Every Size (HAES) is a movement for advocating for the spread of knowledge that health can be had in any size body.

A thin person can be unhealthy. A fat person can be unhealthy.

A thin person can be healthy. A fat person can be healthy.

The physical size of a person does not automatically determine their level of health.

Health can be defined by someone’s capabilities, improvements, and blood work but the physical size of a body is a bit redundant.

How To Ditch Dieting

There’s no one-size-fits all path to ditch dieting. We’re all different with different experiences, cultures, situations, goals, and behaviors. I have a few actions you can take to take you to the next step down the path of never dieting again!

1. Change what you listen to

You have the autonomy to turn on what plays through your speakers. Surround yourself with positivity and education on topics you’re curious about, not podcasts and videos that pedestal diet culture.

2. Redefine your ‘food rules’:

You may be unaware of the food rules you have set up for yourself without even noticing because you’ve become so ingrained in them.

Do you have a cutoff time of when you can eat at night? Is there a certain food you avoid? Do you follow a fad diet (intermittent fasting, keto, low carb, etc.)?

Instead of these ‘rules‘ be open to having anything in moderation. These restrictive mindsets result in a feeling of deprivation and likely eventually consuming a bit more than you’d like to compensate.

3. What is healthy to you?

Health is not a size. Re-hardwire your brain to understand that thinness is not the solution. It is not the goal. HEALTH is the goal.

Now that we’ve got this covered ask yourself, what is healthy to you?

Some determine their health by bloodwork, blood sugars, fitness abilities, etc.

4. Have a social media cleanse

Many social media accounts are toxic. Many are not.

It is worth the time and effort to curate a feed based on what you need in this phase of life. If there is a certain influencer you know is detrimental to you in some way, it is okay to unfollow them. You can always follow them once you are in a better state.

I share body positive, encouraging messages and recipes on my Instagram if you are in need of new, safe accounts to surround yourself with.

5. Educate yourself

It’s completely fine to not fully understand or accept the true workings of diets. Take the time to read a bit deeper into how they work..well.. how they don’t work.

Once you have the realization of their workings you may immediately ditch dieting for good!

6. Make your boundaries clear (to yourself and loved ones!)

Making your boundaries clear to yourself allows you to set clear boundaries for others as well.

Maybe you don’t want to speak about a recent weight loss. First, you have to know this is a boundary you have. Then, when a loved one (or stranger) comes close to this boundary make it clear to them that this is not a conversation you currently want to have.

If they make the explicit choice to continue the topic, walk away. They are making you uncomfortable by crossing your boundary after you informed them of it!

7. Have a closet clean out

If you are on the diet pendulum swing where you are up in weight you may experience your clothing not fitting or fitting differently than previously.

Get rid of the clothes that don’t fit or make you feel uncomfortable. Clothes are to fit you. There is no world where you should be attempting to change your body to fit into a pair of pants.

8. Toss the scale

Knowing your weight isn’t as beneficial or useful as you may expect. Obtaining your weight at doctor check-up is enough. Honestly, you don’t even need to hear them record it nor even allow them to record it!

There are many other more valuable measures of health than your weight. Your healthcare provider should be able to accommodate this boundary. If not, this is a chance to educate them on its lack of importance.

9. Speak to a Registered Dietitian

You can ditch dieting on your own but if it is too difficult or feel unescapable, seek some assistance from a registered dietitian.

If you believe you need some help escaping the grasp of the diet pendulum, let’s set up a free nutrition consultation to see what your next steps should be.

Food Freedom

Food freedom is a way of eating that came about from our intense diet culture. In the most basic form food freedom is just ‘regular’ old eating.

There really is no specific food freedom definition. I consider it to be a space where you have a good relationship with food, the ability to balance what you crave, need, and have access to, eat at appropriate times for you, stop eating when satisfied, and are carefree about eating for comfort.

How To Ditch Dieting Takeaways

• Dieting is an exhausting (and disappointing!) cycle of weight gain, loss, and regain.
• There are many different steps you can take to help you ditch dieting for good!
• Food freedom is an invigorating space to live in. You are able to be flexible with your food yet accepting with your body.
• Reach out for help if you feel stuck in the yo-yo diet cycle. We can figure out what your net steps should be!

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Disclaimers

Always speak to your trusted healthcare provider before making any large changes related to your health.

The post How to Ditch Dieting for Good! 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 Hero Bread?

Hero Bread offers products lower in carbs and sugar and higher in fiber and protein. Items with nutrition like this are great for those with specific goals such as weight loss, increasing fiber intake, dealing with diabetes, etc!

They offer a wide range of products such as bagels, breads, croissants, buns, rolls, and tortillas. With great success, they continue to expand their offerings.

Where to Buy Hero Bread

Hero Bread products can be purchased at many popular retails like Publix, Whole Foods, Fresh Thyme, Safeway, and more!

If you can’t find a specific item at your local grocery store you can always order directly from their online store or Amazon.

Hera Bread Nutrition

All the products will have differing nutrition but lets look at their classic white bread:

As you can see from the Nutrition Facts a slice of white Hero Bread is lower in calories and carbohydrates than classic Sara Lee white bread. It is also higher in protein, dietary fat, and fiber.

Hero Bread Ingredients

The first five ingredients listed on the white bread ingredients list indicates how much (by weight) is included in the product.

Water- It is typical for water to be a major component of bread.

Resistant Wheat Starch- This is a starch derived from wheat that is rich in fiber.

Wheat Protein- This is the protein portion of wheat.

Olive Oil- This helps keep the bread soft.

Yeast- This gives the loaf airiness and makes it taste like what you think of as bread.

The other ingredients in the loaf are:

Milled Flaxseed, Contains less than 2% of Vinegar, Salt, Fava Bean Protein, Guar Gum, Cultured Wheat Flour, Wheat Flour, Enzymes, Monk Fruit Extract, Ascorbic Acid, Sunflower Lecithin.

Recipes and Ways to Use Hero Bread

You can use Hero Bread products in most recipes that use the classic versions of the food.

• Make croutons from the white bread.
• Use the wraps for a quesadilla.
• Have a cheeseburger on the buns.
• A bacon, egg, and cheese on the everything bagel.
• Ham and cheese sliders on the Hawaiian rolls.
• Pasta salad using the elbow noodles.

Really, you can make anything you normally would using Hero Bread products!

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered yet you may find it here! If your question remains, leave it in the comments down below. I’ll be sure to get you an answer!

Is Hero Bread healthy?

Healthy is a subjective description! Hero Bread has products with nutrition that is not so typical, which may be great for certain lifestyles and diets.

Is Hero Bread good for weight loss?

Increasing your fiber and protein is typically a great way to improve a diet.

Is Hero Bread keto?

They are not marked as keto but due to their low carb nature, they may fit into a keto diet.

A Word From a Registered Dietitian

Hero Bread creates products that are meant to look and taste like the classics but with slightly different nutrient profile.

That combination matters because fiber, protein, and fat slow digestion and help stabilize blood sugar, which can make this bread a better option for people who want more sustained energy and fullness compared to traditional white bread. The use of resistant starch also supports gut health by feeding beneficial bacteria, while olive oil provides heart-healthy fats instead of the refined oils found in many commercial breads.

That said, these products are not required to live a healthy and balanced lifestyle. The more affordable options can easily fit in a balanced lifestyle! Advanced in food technology simply provides options!

Hero Bread Review Key Takeaways

Here is the TL;DR of Hero Bread Review:

• Hero Bread has products lower in sugar and carbohydrates and higher in fiber and protein.
• You can get Hero Bread products at most major retailers, their website, or Amazon.
• Her Bread has many products you would find in the bread aisle and bakery section such as sliced bread, bagels, croissants, Hawaiian rolls, hamburger buns, hot dog buns, and tortillas!
• These products can make a healthy and balanced lifestyle a bit more simple but are a bit more expensive than the classic versions.

If you end up giving Hero Bread a taste, be sure to let me know what item is your favorite in the comments down below!

Craving More?

Looking for more information and other reviews? Check these out:

• Do Carbs Make You Fat?
• Is Noosa Yogurt Healthy?
• Fiber: An Important Carb
• Why Carbohydrates are Beneficial

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The post Hero Bread Review From a Registered Dietitian 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 are Organic Blueberry Clusters?

Kashi Organic Blueberry Clusters is a cereal option now on the market! It is lightly sweetened flakes with granola clusters, and blueberry flavor.

Blueberry Clusters Ingredients

This cereal has a bit more than five ingredients. So, we will look at the top five that are used most.

Whole Oats- This is the base of this cereal and helps reach the high amount of whole grains!

Rice- This balances out the slightly heavier oats.

Cane Syrup- Cane syrup will both sweeten and help hold everything together!

Blueberry Granola Clusters- These are going to be your favorite aspect in your bowl.

Invert Cane Syrup- It’s similar to cane syrup but more soluble, allowing it to enhance sweetness while also extending shelf life.

Kashi Organic Blueberry Clusters Nutrition Facts

Due to this cereal being organic and the ‘health halo effect’ of a bright and clean box would make most believe the nutrition facts follows suit.

Serving Size: 1 Cup

Calories: 200

Protein: 5g

Carbohydrates: 44g

Dietary Fat: 2g

Fiber: 3g

This is not to say the nutrition is ‘bad’, it is to show this ‘healthy-seeming’ cereal is unexpectedly more similar to Frosted Mini-Wheats, Cheerio’s Oat-Crunch, or Quaker Life!

Benefits of Blueberry Clusters

Cereal may get a poor reputation but there are many positive benefits!

There are about half your day’s recommended intake of whole grains. This allows for long-lasting energy to keep you going throughout your day.

In addition, there are 3g of fiber in a serving. It is recommend that women aim for 25g of fiber a day and men reach 38g of fiber every day. This 3g may seem minimal but if you are like me and add your own blueberries (½ cup) you’ll reach 5g!

Detriments of Blueberry Clusters

Just as most things, these Blueberry Clusters also has a couple detriments.

This cereal has 11g of added sugar per bowl. For some, this is a lot to start your day. For others, this may be lower than their typical morning meal!

Another detriment is the price point. A box of this cereal tends to be a bit higher than other cereals of the same size. This can easily become a barrier to many.

The Taste of Blueberry Clusters

I had high hopes for this cereal! I thought there would be an explosion of blueberry flavor!

In my personal opinion, this cereal isn’t a stand out. The flakes are bland, a lack of blueberry clusters, and minimal blueberry flavor.

Overall, there is a lack of flavor. This wouldn’t be something I continuously reach for, for its flavor profile.

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answers so far, you may find it here! If your question remains, leave it in the comments down below so I can get you an answer!

Where can I buy Kashi Organic Blueberry Clusters?

This specific flavor is not available at every retailer. You may find it at large retailers such as Whole Foods, Amazon, and Target.

Is blueberry cereal good for you?

This cereal is a great way to add a bit more fiber and whole grains to your day!

Are Kashi Organic Blueberry Clusters gluten free?

No, Kashi Blueberry Clusters are not gluten-free.

A Word From a Registered Dietitian

This cereal can be a fun component to a balanced breakfast! A single bowl may not be satisfying or have enough nutrition to keep you full until lunch but it can be on the table.

Be sure to add milk to your bowl, pair with a protein source such as scrambled eggs and add your favorite fruit!

This cereal can also be made into a more balanced snack by adding it to a trail mix of nuts, seeds, and dried fruit. It can also replace granola in a small yogurt parfait!

Kashi Organic Blueberry Clusters Review from a Registered Dietitian Key Takeaways

Not in the mood to read the entire article? Here’s the TL;DR:

• Kashi Blueberry Organic Clusters are lightly sweetened flakes with granola clusters and blueberry flavor.
• This cereal was not as flavorful as I was hoping for.
• The nutrition facts are very similar to other popular cereals.
• The flavor of this cereal was a bit lack-luster for me.
• This cereal can be a part of a balanced diet.

Craving More?

If you loved this article check out some of my other ones:

• All About Raisin Bran
• 25 Greek Yogurt Parfait Combinations
• Fairlife Milk Review
• Walnuts vs Pecans: What’s the Nutrition Difference?

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If this article made you crave a bowl of Raisin Bran or you made one of the recipes, be sure to tag me on Instagram! I’d LOVE to see it!

References

1. https://www.wkkellogg.com/products/kashi-heart-to-heart-cereal-oat-flakes-blueberry-clusters-product

The post Kashi Organic Blueberry Clusters Review from a Registered Dietitian 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 are Electrolytes?

Electrolytes are the minerals that help your body continue to function! These minerals are capable of carrying an electrical charge. This is important because that allows for your nerves to send messages (through electrical impulses), play a role in muscle contractions (don’t forget the heart is a muscle, too!), and of course hydration (by pulling water where it is needed).

This means maintaining your electrolyte level is extremely important for many aspects of normal function!

Some of the common electrolytes you will hear of are: sodium, potassium, chloride, calcium, magnesium, and phosphorus.

What to Look For in Electrolytes

Some key aspects to look for in a pack of electrolyte supplements are:

• Sodium
• Potassium
• Magnesium
• Low in added sugar (if not doing rigorous exercise)

Some other insights you may want to know are that that you want to look for a good ratio of sodium to potassium. There is an important mechanism in your body called the sodium potassium pump that maintains the balance of sodium and potassium inside and outside of your cells! About 2:1 (~500mg:~250mg) or 4:1 (~1,000mg:~250mg) sodium to potassium is an ideal ratio for most.

Who Needs Electrolytes

Electrolytes are essential for regular function of all people. But, most people are able to meet their requirements through a balanced diet.

Those who may need electrolyte supplementation include:

• Athletes
• Those in very hot and humid climates
• Someone with an illness
• Individuals that fast or follow a low-carb diet
• Even those with hangovers!

When to Use Electrolytes

There is no specific best time for electrolytes. But, a good time for consumption may be after an intense workout where much sweat is lost, when recovering from an illness where you lost bodily fluids or experienced a fever, or while experiencing a hot climate.

Always be sure to drink an adequate amount of water along with your electrolyte supplementation!

What is LMNT?

LMNT is a high sodium, low carbohydrate electrolyte supplement.

LMNT contains about a 4:1 sodium to potassium ratio. This is a bit higher in sodium than typically needed, but that doesn’t mean it isn’t for you!

What is LiquidIV?

LiquidIV is also a popular electrolyte option. Its popular tagline ‘hydration multiplier’ is a catchy way to highlight how electrolytes can aid in hydration.

LiquidIV has about a 2:1 sodium to potassium ratio. This is a better ratio of those that need electrolytes but not as much sodium.

LMNT vs LiquidIV: What’s the Price?

A 30-count pack of LMNT costs $45 for a one-time purchase while a 32-count pack of LiquidIV is $50. Of course, buying in larger quantities will decrease the cost per stick!

Like most items, you can always get LMNT and LiquidIV right from Amazon!

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered so far you may find it here! If not, leave your question down in the comments down below and I’ll work to get you an answer!

Is LMNT or LiquidIV good for a hangover?

Both brands can be useful after a night of drinking. The main difference between the two is that LiquidIV contains 13g of carbohydrate (11g of added sugar) which can help water be absorbed more quickly and be more palatable!

But, pairing a LMNT with a source of carbs will have the same effect!

Should I use a sugar-free electrolyte?

Opt for a sugar-free electrolyte option when you don’t need the additional fuel from carbohydrates!

Is LMNT vs LiquidIV good for weight loss?

There is no secret electrolytes provide for weight loss. If you are deficient in these minerals, then it would be beneficial.

A Word From a Registered Dietitian

Electrolytes such as LMNT and Liquid IV can be a great supplemental tool to reach for after a sweaty workout, when recovering from an illness, or when you are deficient!

Remember, supplements should support your lifestyle, not replace a balanced diet, adequate water intake, or proper medical care. Always consider your personal health goals, activity level, and any existing conditions when choosing an electrolyte product.

If you don’t know if you should be supplementing electrolytes consider talking to your registered dietitian nutritionist (RDN). If you don’t yet see a RDN, make an initial consultation meeting with me!

LMNT vs LiquidIV: Key Takeaways

• Electrolytes are key minerals needed to function properly.
• These supplements may be needed for those who are heavy sweaters, athletes, or those suffering from an illness where bodily fluids are lost.
• LMNT has more sodium than LiquidIV.
• LiquidIV has a lower sodium to potassium ratio than LMNT.
• Electrolytes can be obtained through food, but these packets make it quick and easy.

Craving More?

Did you love this article? Be sure to share on Instagram and continue to read other articles:

• Lemon Water and Your Health
• Olipop vs Poppi: What You Need to Know
• Fairlife Milk Review
• Alani Energy Drink: What You Need to Know

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References

1. https://www.liquid-iv.com
2. https://drinklmnt.com
3. https://medlineplus.gov/ency/article/002350.htm

LMNT kindly sent me a gifted pack of electrolytes to use for images. LiquidIV was contacted but was unable to provide product for image purposes.

Disclaimer

This is not medical advice. Always speak to a trusted healthcare provider prior to beginning any new supplementation. Supplements are not for everyone.

The post LMNT vs LiquidIV: The Nutrition Difference From a Dietitian 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 Raisin Bran?

Raisin Bran is a classic cereal first produced by Kellogg’s in 1925. It is a combination of whole grain flakes and raisins.

The sweetened flakes and raisins provide a delicious option while still providing some great nutrition. Some will say there is too much sugar. My response to that is that nutrition isn’t worthwhile if you won’t eat it!

Raisin Bran Ingredients

You may be surprised to learn that there are only seven ingredients in Raisin Bran. In descending order based on amount used in the cereal is:

Whole grain wheat- This helps make up the flakes! Having a whole grain variety provides fiber, micronutrients, and a lower glycemic index (compared to refined grains).

Raisins- You can’t have Raisin Bran without the raisins!

Wheat bran- Although similar, this is different than the whole grain wheat. Wheat bran is just the outer layer of wheat. This portion provides an incredible source of fiber! It also is responsible for the more crunchy texture the flakes have.

Sugar- Raisin Bran is a bit sweet!

Brown sugar syrup- This is also a sweetener, but provides a more deep, robust flavor.

Malt flavor- This has a couple jobs- play a part in browning the flakes (Maillard reaction), adds a warm and toasty flavor, and aids in texture.

Salt- Not only does salt enhance the flavor, it is also included for preservation. It’s great how long I can keep a bag of cereal in the pantry without it going stale!

Raisin Bran Nutrition Facts

Cereal can sometimes get a bad rep for nut being nutritious. Sure, there is some sugar but there’s also other great additions-

Serving Size: 1 Cup

Calories: 190

Protein: 5g

Carbohydrates: 47g

Dietary Fats: 1g

Fiber: 7g

A single cup of this cereal is moderate in calories. It has a bit of protein, a good amount of carbs (as expected!), a small amount of dietary fats, and a decent amount of fiber!

Overall, this Raisin Bran nutrition isn’t too dang bad!

Benefits of Raisin Bran

Some benefits of Raisin Bran include its palatability, nostalgic flavor, shelf-stable, and inclusion of dried fruit.

In addition to it’s other great qualities, the positive nutrition of Raisin Bran include having protein and fiber!

Detriments of Raisin Bran

There are not too many detriments of Raisin Bran.

The greatest would be the sugar content that is added to make it highly palatable. This addition adds additional calories that may be unnecessary.

Taste of Raisin Bran

The whole grain bran flakes have a robust, earthy flavor while the raisins are sweet and juicy. Combined with the sugar and brown sugar syrup, you get a crunchy bite with bursts of sweetness.

Frequently Asked Questions (FAQ’s)

Have some questions that haven’t been answered yet? You may find your answer here:

Is Raisin Bran healthy?

Although whole grains and raisins are nutritious, Raisin Bran isn’t something to have everyday. Enjoy this cereal in moderation.

Where can I buy Raisin Bran?

Raisin Bran is widely available at most local grocery stores, larger chain grocers, Target, and many other stores. You can even get it from Amazon, now!

Is Raisin Bran gluten free?

No, Raisin Bran is not gluten-free. Its ingredients include whole grain wheat, bran, and malt flavor, all of which contain gluten.

How much sugar is in Raisin Bran?

Do you still have an unanswered question? Leave it in the comments down below and I will get you an answer as soon as I am able!

A Word From A Registered Dietitian

The big question parents tend to have are, ‘should I be offering this to my child for breakfast?’. Well, that is dependent on too many factors than we can dive into here!

Raisin Bran can be a part of a nutritious breakfast. Pair a serving with skim milk for additional protein. If this isn’t enough, try pairing the combination with some turkey links, eggs, fruit or yogurt!

If they only want to have Raisin Bran for breakfast but you want them to have a bit more substance (and nutrition!) try topping a bowl of Greek yogurt with the cereal! This way they get the cereal and you know they have some protein in their meal.

All About Raisin Bran Key Takeaways

Not in the mood to read the entire article? Here’s the TL;DR:

• Raisin Bran was first produced by Kellogg’s in 1925.
• It is a cereal made of seven ingredients.
• The deep, toasty flakes pair well with the juicy raisins.
• Two great nutritious aspects are the fiber and protein content.
• It is a classic cereal that can be readily found.

Recipes Using Raisin Bran

Did you realize you can turn a box of Raisin Bran into something else? The wheat transforms while the raisins continue to add juicy flavor!

Oatmeal Raisin Bran Muffins

Oatmeal Raisin Bran Muffins are moist oatmeal raisin bran muffins filled with good-for-you ingredients like cranberries, apples, and oats.

Check out this recipe

Raising Bran Crusted Banana

With Kellogg’s Raisin Bran, banana, peanut or almond butter, and plain or chocolate milk, you’ll have a breakfast that’s anything but ordinary.

Check out this recipe

The Great Raisin Bran Cookie

This raisin-studded cookie is crisp on the outside and chewy on the inside.

Check out this recipe

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Craving More?

If you loved this article check out these other ones:

• Walnuts vs Pecans: What’s the Difference?
• Fairlife Milk Review
• 25+ Greek Yogurt Combinations
• Pea Protein vs Soy Protein: What’s The Nutrition Difference?

If this article made you crave a bowl of Raisin Bran or you made one of the recipes, be sure to tag me on Instagram! I’d LOVE to see it!

References

1. https://southfloridareporter.com/in-1925-skinner-manufacturing-introduced-the-first-cereal-with-raisins-skinners-raisin-bran/#google_vignette
2. https://smartlabel.wkkellogg.com/Product/Index?gtin=00041192102431#ingredients
3. https://www.wkkellogg.com/products/kellogg-s-raisin-bran-cereal-product

The post All About Raisin Bran Nutrition From a Dietitian 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 are Hemp Seeds?

Hemp seeds are a whiteish ‘seed’ that comes from the Cannabis Sativa plant. These seeds are slightly soft, small, oval-shaped bits similar to the size of a sesame seed. Contrary to belief, these seeds do not result in psychoactive effects.

Instead, they are a nutritious powerhouse! Their light and nutty flavor and small size make for a simple way to quickly add additional nutrition to your dish.

What are Chia Seeds?

Chia seeds are a bit more popular than hemp seeds. They are a tiny black, hard seed (think: even smaller than a sesame seed!).

Black chia seeds are most common but did you know chia seeds also come in white?

Hemp Seed Uses

Unlike chia seeds, hemp seeds don’t need to be soaked or prepared before use. If you pick up shelled seeds you can use them immediately!

Hemp seeds can be added to smoothies, desserts, on yogurt bowls or salads. Some even top their avocado toast or soups for the light, nutty flavor.

Chia Seed Uses

To use chia seeds it is best to soak them first. They can absorb up to 10-12 times their weight!

Some soak the seeds for 15-30 minutes but I’ve found allowing them to set overnight results in a preferable texture for me. Once soaked, they create a gel-like texture somewhat similar to a seedy pudding.

You can add them to smoothies, desserts, yogurt bowls, as puddings, or even as an egg replacement!

Hemp Seed Nutrition and Benefits

Hemp seeds are an awesome plant-based protein option. In about three tablespoons you can get almost 10g of protein!

Think, you could just sprinkle a few tablespoons on your morning oatmeal and add an additional 10g of protein without even realizing it!

In a very generalized example- think of someone who is 150lbs needing 0.8g/kg of protein ultimately needs about 54g of protein in a day. That means this small serving of hemp seeds is ⅕ of their daily protein needs!

Additionally, the protein in hemp seeds contains all nine essential amino acids, making it a complete plant-based protein, which is great for muscle repair and satiety.

Chia Seed Nutrition and Benefits

Chia seeds are a fiber-packed powerhouse! The dietary guidelines recommend women aim for 25g of fiber a day and 38g of fiber a day for men.

In just under three tablespoons you can get 9.6g of fiber. That means by adding a single serving of chia seeds to your morning meal puts you at ⅓ of the way towards your daily fiber goal (for a woman).

In addition to the incredible fiber there is also a non-insignificant amount of protein! So, by adding that serving of chia seeds for the fiber content you are also getting almost 5g of protein- easy!

The high fiber in chia seeds supports digestive health and can help keep you feeling full longer.

Hemp Seeds vs Chia Seeds

Hemp seeds and chia seeds are both nutritious seed options that can easily be added to your day.

Although both seeds offer protein and fiber, hemp seeds really add the protein and chia seeds really add the fiber.

In addition, both are great options to add for their magnesium, iron, calcium, and healthy fat content.

Where to Buy Hemp Seeds and Chia Seeds

These seeds are becoming more and more easy to find! You can often times find them at local grocery stores, major grocery chains, Walmart, Target, and of course, Amazon.

If shopping in-store, check for them near the breakfast oats, nutrition supplements, or baking aisles.

Frequently Asked Questions (FAQ’s)

Have a question that hasn’t been answered yet so far? You may find your answer here:

Can you eat hemp seeds and chia seeds together?

You can eat hemp seeds and chia seeds together! By enjoying together you are getting some great nutrition in a small, dense package!

Hemp seeds vs chia seeds for weight loss?

There isn’t one seed inherently more nutritious for you than the other. Both have great nutritious qualities.

If you need help discovering what is best for you and to work through other nutrition issues, reach out for a free 15 minute consult!

Can you consume hemp and chia seeds raw?

Yes! You can consume both seeds raw.

Recipes Using Hemp Seeds

Are you ready to start adding hemp seeds into your diet? Here a few recipes to get you started:

Hemp Seed Pesto

Hemp Seed Pudding

Peanut Butter Chocolate No Bakes

Gena’s Hemp Seed Tabouli

Recipes Using Chia Seeds

Are you ready to start adding chia seeds into your diet? Here a few recipes to get you started:

Simple Matcha Chia Seed Pudding

Masala Oats

Creamy Banana Chia Seed Smoothie

Peanut Butter Oat Energy Cups

Try adding hemp seeds and chia seeds to your daily life and family recipes. If you do be sure to share your recipe with me in the comments down below so I can try as well!

Hemp Seeds vs Chia Seeds Key Takeaways

If this was a bit too long to read here is the TL;DR-

• Hemp seeds don’t provide psychoactive effects but do offer near 10g of complete plant-based protein in a single serving
• These seeds are a light, white, and have a nutty-flavor.
• Chia seeds are most used for their fiber content: nearly 10g per serving.
• These seeds can be added to water to make a high-fiber pudding or be used as an egg replacement.
• You can find these two seeds at many local grocers or popular online sites!
• Both are great to add to your diet but without other lifestyle changes weight loss may not occur.
• There are a growing number of recipes that utilize hemp and chia seeds.

Be sure to share this page with others curious in nutrition, hemp or chia seeds!

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References

1. https://health.clevelandclinic.org/hemp-seed-benefits
2. https://www.healthline.com/nutrition/chia-seeds#nutrition
3. https://www.verywellhealth.com/do-chia-seeds-help-you-poop
4. https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet

The post Hemp Seeds vs Chia Seeds: The Nutrition Difference appeared first on The Michigan Dietitian.