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.

Bottomless Subscription

If whoever you’re shopping for doesn’t have a go-to bag of coffee yet, try out Bottomless. It’s awesome (trust me, I use it too!).

When you sign up Bottomless will send you a small scale. You keep your coffee on it and when it is nearly gone they will automatically ship you another bag! Basically, it’s never ending coffee! Plus, you can go to their website and pick different bags for your queue!

Kettle

Whether you need some hot water for a very professional pour-over coffee or simply for a cup of tea, either way a cute black kettle is useful!

A Coffee Grinder

Grinding your beans freshly before making a cup just amplifies the flavor. Don’t know? Get yourself a coffee bean grinder, too!

Reusable Straws

Reusable straws aren’t just great for the turtles. Reusable straws are perfect for the home barista that loves iced coffee. Bonus- they’re cheap and make a great stocking stuffer!

Metal straws are the OG reusable straw while rubber straws are more safe for your teeth. There’s also glass straws.

Pour Over Maker

A pour over maker may look intimidating but it’s actually just as easy as a cup of coffee! It pairs perfectly with a slow morning.

Mugs

We all know that everyone’s cupboards are overflowing with mugs, but like, look how cute these are!

Milk Frother

Milk frothers became big during the pandemic. These are the perfect $15 gift for everyone. You can use a milk with a higher-fat content to make a rich and foamy topping for your coffee.

Coffee Flavoring Syrup

This is the perfect pack of coffee flavoring syrups for the fall and winter. Add just a small amount of this syrup to amp up a plain coffee or make an at-home indulgent latte!

Coffee Spoons

Coffee spoons are something even the biggest coffee connoisseur may not have! The long handle is perfect for reaching the bottom of a tall glass to get the perfect mix.

Homemade Banana Cinnamon Rolls

The only thing better than a coffee related gift is a homemade batch of Banana Cinnamon Rolls with Peanut Butter Frosting that will pair well with a steaming hot mug of joe! Plus, if you’re lucky maybe they’ll share with you;).

Espresso Cups

Not everyone will find a set of espresso cups necessary, but if you know they own an espresso machine they definitely could always use more. Plus, these are double insulated!

French Press

A french press makes a cup of coffee easy. Simply add your grounds, hot water, then press. The coffee lover in your life will love it!

Coffee Recipe Book

This coffee recipe book gives 50 recipes. Who even knew there were that many possibilities?! It would be fun to work through it and try everything.

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June is the perfect time for National Eat Your Veggies Day because there are ample veggies at their peak. When produce is in-season they are at their most nutritious, tastiest, and cheapest.

In June be sure to taste:

• Corn
• Zucchini
• Beets
• Cucumber
• Rhubarb
• Green Beans
• Kale
• Leeks
• Peas
• Radishes
• Avocado
• Lettuce

There’s sure to be something you love from that extensive list!

Celebrating National Eat Your Veggies Day

Take the ordinary to extraordinary by making National Eat Your Veggies Day a part of your holiday calendar. There’s so much more you can do than just wishing your friends and family a happy day.

Try A New Veggie

There are more than 1,000 species of vegetables. Do you think you’ve tried them all? Celebrate National Eat Your Veggies Day by trying something new!

Go to your local market and peek at the produce area. Take your time to walk up and down the aisles. Read the descriptions and learn about more about it. Hold it. Smell it. Really look at it. Try to find something you’ve never had before and get excited to try something new!

When you get home research the typical way to have it. If you just want to go for it and have it your own way, do it!

Host A ‘Eat Your Veggies Day’ Party

Who can resist a party? Everyone can bring a veggie heavy dish to share. When everyone arrives there will be a large variety for everyone to much on.

Go around the group and discuss everyone’s favorites and least favorites. You can even talk about everyone’s favorite way of having their favorites.

One way to make it more exciting is to have everyone bring recipe cards of their dish. Then everyone can go home with a whole recipe book full of veggie-packed recipes!

Don’t Enjoy Fruit or Veggies?

It would be hard to celebrate a produce-packed day if you don’t enjoy veggies. There are a ton of different ways to become more accepting.

Cooking Method

One way to mix up your everyday produce is by cooking it differently. Instead of roasting your broccoli maybe you would enjoy it steamed.

You could try:

• Air-frying
• Steaming
• Roasting
• Broiling
• Griddling
• Boiling
• Grilling
• Raw

The way a food is cooked can dramatically alter its taste and texture. This change may be just the adjustment you need to fall in love!

Give my Air Fryer Zucchini Bites, Honey Butter Sweet Potatoes, or Air Fryer Parmesan Green Beans a taste.

Add in Sauces, Spices, and Dips

Not a fan of any fruit or veggie without something with it? That’s okay! You don’t have to have them plain in order to have the benefits.

Take it from a nutritionist, a piece of broccoli with a little cheese is better than no broccoli at all! Plus, the cheese adds in some calcium and protein so unless you’ve got some tummy issues with dairy it’s a win-win.

Consider using things like balsamic vinegar, cheese, yogurt-mix, hummus, ranch, olive oil, salt and pepper, tajin, salsa, guacamole, garlic powder, or lemon juice to add some extra flavor. Have something you love with fruits and veggies? Share it in the comment section below so everyone else can give it a taste as well!

Process it Differently

The way it is cut can change your whole eating experience.

You can use small cookie cutters to easily slice your produce into fun little shapes. Not only is this great for kids to be excited it works on adults too. I mean who wouldn’t want to pop in a heart-shaped cucumber?

Another way to cut it differently than you typically would is by using a crinkle cutter. Think of what a crinkle french fry looks like. This tool can help you achieve the same result with your veggies. I mean a potato is a veggie so I’m not saying you can’t make homemade crinkle cut french fries either.

Sneaking in Your Veggies

Sometimes it take having your veggies without knowing you’re having veggies to be more accepting of them! If you know someone that could use a hidden push to amp up their veggie consumption then I have a few ideas for you!

You can make a veggie lasagna. It can have meat but be sure to pack in the veggies, too. Another italian dish with extra veggies is a blended tomato sauce. Make a homemade tomato sauce but add additional veggies. Once it is done plop it into the blender. This will turn the sauce into an even consistency and red color. Only the cook will know they’re having a veggie-packed sauce!

Celebrate National Eat Your Veggies Day However You Like!

Basically, just try to make the most of National Eat Your Veggies Day in whatever way that looks like for you! No matter what you’ll be having more veggies and maybe trying something new so no matter what June 17th will be a great day!

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Keeping well in the winter compared to the summer looks quite a bit different. In the winter months it’s important to stay warm and ensure you’re getting enough vitamin D. In the summer, these wellness needs change.

1. Make Sunscreen Application a Part of Your Morning Routine

The sun is out and the rays are harsh. In the summer you need to make sure your skin is always covered! Even if you are just walking from your car to the store and back there is time for the sun to damage your skin.

The best way to make sure your covered is by making sunscreen a part of your morning routine. This could be through your everyday morning makeup or by adding in a face-safe sunscreen.

Many moisturizers and other makeup products have SPF built in to them. (Go check your go-to products!) If your’s does it’s likely for a very low SPF coverage, but it’s better than nothing!

Another option to ensure you’re covered is to add one more step to your morning routine. CeraVe is a trusted moisturizer brand, but this one is only $11 with tint and 30 SPF. Apply this before any makeup, or just when you wake up, to help out your skin throughout your day!

If the sun is strong it is best to remember to reapply throughout the day. Another option is to use sunscreen on your full body!

2. Get Your Vitamin D

You’ve probably felt your mood improve as summer approaches. There’s many reasons for this but one argument is for the increase in vitamin D.

Vitamin D helps with calcium absorption. AKA it’s good for your bones!

A fun fact is that before we all stayed indoors most of the time vitamin D used to be a hormone! It was very easy to get and maintain sufficient levels.

It was even found that you only need about 5-30 minutes 2 times a week (depending on UV level, smog, clouds, and other factors) to top off your supply!¹

Anyways, when the days get warmer you tend to go outside more. Along with wearing your sun protectant, soak up the sunshine! The sun is providing you with vitamin D.

3. Stay Hydrated

During the summer you lose more water than in the winter. This means you need to make a greater effort in replacing it. If you’re sweating you need to replace even more!

Discover what your favorite way to drink water is. Do you prefer it room temperature or ice cold?, through a straw or from a cup?, sparkling or flat?

Keeping a trusty water bottle on you makes this easy. After carrying it around for a bit, it will become habit. Soon you’ll be mindlessly taking sips throughout the day without even realizing it!

If drinking your water is difficult you can always try eating it! It counts just the same. Certain fruits and veggies are crazy high in water-perfect!

When your water intake isn’t cutting it try including some melon (watermelon, cantelope, honeydew), oranges, kiwi, cucumber, and lettuce in your day. These are all more water than actual fruit and veggie.

4. Use Sunglasses

The sun can cause more damage than just to your skin! If you don’t protect your eyes from the sun it is possible to get photokeratitis. It’s basically sunburn on your corneas- yikes!²

To avoid this never look at the sun. Beyond this, you can protect yourself by using quality sunglasses.

Not only should you use sunglasses at the beach and on sunny days but also when it’s a cloudy day. Unexpectedly, it’s still possible to damage your eyes during these times!

5. Be Kind To Yourself

When warmer days come about you will be spending more time in less clothing. It’s difficult to wear heavy jeans and thick sweatpants when it’s scorching out.

You’ll end up spending your days wearing shorts and a bathing suit when you go to the beach. Being more exposed can be uncomfortable. It’s normal. Give yourself love and positivity. Wear what makes you comfortable and surround yourself with supportive friends!

If this season makes you want to ‘shred for summer’, lose a couple pounds, or need support to fully promote body positivity, let’s chat. I can help you reach your goals whether its gaining or losing weight, maintaining a healthy mindset, or any other issues.

6. Keep Your Food Safe

You eat outside at the beach or barbeques. This is so fun and exciting, but you still have to ensure your food is safe! It’s easy to leave your food outside for too long then returning to it later. That’s not safe!

The FDA says that foods are in the Danger Zone if in temperatures between 40-140 degrees Fahrenheit for 2 hours.³ This means to put your food in your cooler when you’re not currently eating it. If you’re worried about if something has gone bad while on a picnic it’s best to err on the side of caution and throw it out!

Now that I’m talking about a picnic are you starting to crave picnic foods? Make my Pasta Salad with Italian Dressing. It’s a cold pasta salad, making it perfect for a warm summer day!

7. Plan Activities

Summer is the perfect time to be active. There is so much to do so try to make plans with friends or family at least once a week. This helps keep you social and active, win-win!

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If you found any of these ways to stay well this summer helpful be sure to leave a comment about which one! Also, be sure to share this article with a friend so they can stay well this summer, too!

References

1. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfession5. Office of Dietary Supplements – Vitamin D. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Published 2022. Accessed April 10, 2022.
2. Photokeratitis: Treatment, Healing Time, Causes, Symptoms & Prevention. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15763-photokeratitis. Published 2022. Accessed April 10, 2022.
3. Handling Food Safely While Eating Outdoors. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/handling-food-safely-while-eating-outdoors. Published 2022. Accessed April 10, 2022.

The post 7 Ways to Stay Well This Summer 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.

1. Fall Harvest Sheet Pan Dinner

Starting out strong with this fall harvest sheet pan filled with seasonal veggies and delicious sausage as the source of protein. Although there are better protein sources than sausage available, it is a great and easy way to prep food ahead of time with minimal time necessary!

Grab the recipe: Fall Harvest Sheet Pan Dinner

2. Honey Balsamic Ground Chicken and Brussels Sprouts

Chicken is one food that you’re sure to have quite a bit when looking for high-protein meal prep meals. By turning it into ground chicken you can change up the texture! This makes it just a bit more exciting for your dinner rotations.

Grab the recipe: Honey Balsamic Ground Chicken and Brussels Sprouts

3. Soy-Glazed Seared Salmon

Salmon has some great healthy fats and it is recommended to have fish twice a week. Use one of those meals to have this Soy-Glazed Seared Salmon dish. Make a batch and be able to enjoy this deliciousness for a few days! Just try not to rewarm it at work!–HA!

Grab the recipe: Soy-Glazed Seared Salmon

4. High Protein Meal Prep Easy Honey Mustard Chicken Salad

Salads are an awesome meal to get in your veggies. You can slice and dice all the ingredients at one time and store them in the fridge for easy access throughout the week. Make this Honey Mustard Chicken to top off your salads to ensure they’re tasty and flavorful.

Grab the recipe: Honey Mustard Chicken Salad

5. Apple Cider Chicken

Erin deserves a medal for coming up with this chicken and apple cider combination. You can make a skillet full of chicken and have this delicious protein ready to be reheated whenever you need!

Grab the recipe: Apple Cider Chicken

6. High-Protein Scrambled Eggs with Cottage Cheese

Scrambled eggs aren’t exactly what you think of as a meal prep dish, but hear me out. In this recipe you are combining eggs and cottage cheese to make for a higher protein and creamier dish than normal.

You can premix the ingredients and store them in your fridge. When you are hungry it only takes a few minutes to cook them up in the stove or pop some in the microwave (yes, you can do that!)

Grab the recipe: High-Protein Scrambled Eggs with Cottage Cheese

7. Easy Sweet Potato Beef Taco Skillet

A taco skillet is a wonderful high protein meal prep idea. With the beef, cheese, and beans there’s definitely enough protein in there! Plus, meal prepping this is simple as you just need to toss it all into a microwave-safe dish and you’re on your way!

Grab the recipe: Easy Sweet Potato Beef Taco Skillet

8. Spicy Mashed Buffalo Chickpea Salad

If you want to have a meatless Monday (and maybe a couple other days!), try out this chickpea smash! Chickpeas are a great vegetarian source of protein, although they aren’t a complete protein. Be sure to also have some oats, wheat, barley, or other sulfur-containing food to ensure you’re getting your proper nutrition!

Make this mash and add it on a bed of greens, spoon it onto a sandwich bun, or just eat it with a fork! The possibilities are really endless. No matter how to eat it, it’s a delicious high protein meal prep idea.

Grab the recipe: Spicy Mashed Buffalo Chickpea Salad

9. Baked Parmesan Chicken Tenders

Some may believe chicken tenders isn’t a great meal (or adult appropriate). I beg to differ. Chicken tenders are an awesome source of protein. Plus the breading is a part of your necessary carbs. And I mean who doesn’t love a good sauce. I say chicken tenders are the perfect high protein meal prep idea!

Grab the recipe: Baked Parmesan Chicken Tenders

10. Healthy Turkey Meatballs

Meatballs are an easy and versatile source of protein. I would go as far as to say they are even a bit underutilized. I mean they can be made ahead of time, consist of a variety of different meats, and can be paired with nearly anything- the perfect high protein meal prep idea!

Grab the recipe: Healthy Turkey Meatballs

11. Protein Packed Cheeseburger Casserole

This casserole is packed with protein on top of protein! Not only is there protein from the lean ground beef and reduced fat cheese, it also includes protein pasta. An amazing amount of protein and flavor!

Grab the recipe: Protein Packed Cheeseburger Casserole

12. Chicken Pepper Jack “Crunch Wrap”

Take this high protein meal prep idea on the go! This is a lightened up version of Taco Bell’s infamous Crunchwrap Supreme. Let me know in the comments below which you would rather have!

Grab the recipe: Chicken Pepper Jack “Crunch Wrap”

13. High Protein Meal Prep Grandma’s Jambalaya

Just because you want a high protein meal prep doesn’t mean you have to settle for bland! If you’ve never tried jambalaya know that it is packed with flavor!

Grab the recipe: Grandma’s Jambalaya

14. High Protein Yogurt Pancakes

Pancakes are delicious. Now make them protein pancakes- even better! You may be thinking, “seriously, pancakes? That’s not something I can meal prep?!“. Well, you’re wrong! There’s a couple ways you can go about it:

• One way to meal prep high protein pancakes is by making the batter and keeping it in a container in the fridge. Then, make them as you want in just a couple minutes
• You can make the pancakes the microwave them, air-fry them, or pop them in the toaster!

Grab the recipe: High Protein Yogurt Pancakes

15. Healthy Cheeseburger Bites

You’ve had egg bites, now comes cheeseburger bites! These are easy, poppable mini cheeseburger bites that are both easy to eat and easy to make! Make a batch or two at the beginning of the week so you never have to go hungry.

Grab the recipe: Healthy Cheeseburger Bites

16. The Best Healthy Turkey Chili

If you’re in the midst of cold weather then a warm bowl of chili is perfect for you. This turkey chili packs a punch in the protein department. You can make a large crockpot full and have a high protein meal prep for days to come!

Grab the recipe: The Best Healthy Turkey Chili

17. One-Pan Pineapple Chicken Teriyaki

Chicken, rice, and broccoli may be ‘healthy and high-protein’ staple, but that doesn’t mean it can’t be jazzed up a bit! This meal is still high protein but it has some more flavor. Adding a variety of veggies keeps it interesting and ensures you’re getting more of your needed nutrients!

Grab the recipe: One-Pan Pineapple Chicken Teriyaki

18. Buffalo Chicken Stuffed Sweet Potato

This meal prep idea is one of my favorites. You can prep a large batch of buffalo chicken and par-bake some sweet potatoes. The best part? If you get tired of this specific recipe they are still separate. You can eat the potatoes and chicken in different ways.

Grab the recipe: Buffalo Chicken Stuffed Sweet Potato

19. High Protein Meal Prep Spinach and Egg Breakfast Sandwiches

Breakfast sandwiches are one of the easiest foods to prep. Just because it’s typically had for breakfast doesn’t mean it doesn’t also make an awesome dinner idea!

Grab the recipe: Spinach and Egg Breakfast Sandwiches

20. Zesty Blackened Chicken

Instead of preparing a set meal, prep a protein. This way, you can have it ready to go at a moment’s notice. If you’re hungry you can use this chicken in any way you feel so you don’t reach a point of hangry!

Grab the recipe: Zesty Blackened Chicken

21. Spicy Tuna Bowls

Tired of chicken meal prep? Tuna also fits in to a high protein meal prep! If you don’t want to make a batch of tuna bowls, you could just prep the rice and cucumbers and add a packet of Starkist tuna to it. It is easy and has a ton of protein!

Grab the recipe: Spicy Tuna Bowls

22. Rotisserie Chicken Salad

Having a batch of chicken salad is awesome to have on-hand. Want to make it even easier? Use a rotisserie chicken to make it! You can add it to a croissant or bun, have it on some greens, or like she did, pair it with some crackers!

Grab the recipe: Rotisserie Chicken Salad

23. High Protein Meal Prep Mediterranean Chicken Farro Bowl

The mediterranean diet is known to be one of the healthiest eating patterns out there. It’s rich in protein, healthy fats, and fiber! I am about to go make this bowl right now!

Grab the recipe: Mediterranean Chicken Farro Bowl

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If you plan on making some meal prep’s, you need containers. A LOT of them! You can find plastic containers at most grocery stores down the napkin and aluminum foil aisle. I prefer a sturdier container. This is a cute set I found on Amazon you may want to get!

Let me know in the comments below which recipes you’re going to try. Or if you’ve already given them a go, let me know how they turned out!

I would love to see your creations! Be sure to tag me in a photo on Instagram so I can see!

The post 23 High Protein Meal Prep Ideas 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).

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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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In a world obsessed with unrealistic beauty standards and diet culture, it’s crucial to cultivate self confidence and embrace food and body positivity. The key to unlocking your potential lies in recognizing that anything is possible if you believe in yourself, including developing a healthy relationship with food and your bodies.

We will explore the profound impact of self-belief in the context of your relationship with food and body positivity. We will discuss strategies to foster self-belief, challenge societal norms, and cultivate a nourishing mindset towards our bodies and the food we consume.

Craving More?

If you are in need of some body positivity, journal! Use these 15 Revealing Body Positive Journal Prompts to guide you in reframing your body outlook.

Follow along for more body positive and food freedom content over on Instagram!

The post Anything Is Possible If You Believe In Yourself: Embracing Food and Body Positivity 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.

1. Add Some Produce

Use fresh fruits, veggies, and herbs to make your plain water a bit more exciting. You can even combine different one to make new fun flavor combos.

Try:

• Mint + Watermelon
• Strawberries + Basil
• Cucumber + Lemon
• Oranges + Ginger

Social media may have made you think that adding lemon to your water have more benefits than just being more hydrated (of course there are the potential protections against kidney stones!). If this is the case for you read my article, Lemon Water and Your Health.

2. Incentivize Yourself

Give yourself a little treat for sticking to your new habit of drinking more water. This could be a fun smoothie, some new shoes, or anything you deem worthy.

FYI: These hacks to drink more water may be something you need to work hard at in the beginning. They aren’t habits yet, and forming a healthy habit takes time!

3. Have A Goal and A Plan

Simply telling yourself you want to ‘drink more water’ doesn’t mean anything! Set a reasonable goal and make a plan to reach it.

Maybe you want to have a goal of drinking 1.5 gallons (192 ounces) of water in 1 day. Now you just need to make a plan. Does drinking 13 ounces an hour seem more reasonable? Of course it does!

4. Add Some Texture

Tell you to add some texture to your water may sound a bit strange. What I mean is to incorporate mineral water and sparkling water to your drink rotation! These still count towards your daily water intake, but may make it more exciting.

5. Get a Water Bottle That Times You

There are LOADS of water bottles that have little gimmicks to get you to drink more water. This may seem cheesy but i it works, it works!

One that has every hour marked off may help if you are aiming to drink a certain amount every hour!

6. Figure Out The Best Method For You

Some people drink more water when they use a straw and some drink more when they can gulp it. By figuring out which category you fall under, you can easily up you water intake!

7. Wake Up, Drink Up!

Make it a habit to wake up and look to fill up your cup with water then coffee! Maybe it would be easiest if you tell yourself you need to finish 12 ounces of water before you can drink your morning joe? I’d say that would give me a push!

8. Eat Your Water

You aren’t stuck strictly drinking your water. You can get tons of water through fruits and veggies.

I’m sure you know about how much water is in watermelon and cucumbers, but you may be surprised to know there’s also a high water content in:

• Strawberries
• Zucchini
• Lettuce
• Peaches
• Cantaloupe
• Celery
• Oranges

9. Carry Your Water

It is extremely common to carry a water bottle wherever you go now. Do that! By bringing your water bottle with you means you will always have water within an arm’s reach. Be that person!

10. Take Small Sips All Day

You don’t need to wait until you’re thirsty to take a sip of water. By the time you actually are thirsty, you’re slightly dehydrated! Take small sips every time you see your water bottle and you’ll reach your water intake goals a bit quicker!

11. Use a Flavor Enhancement

There are so many flavor enhancements available on the market today. You can flavor your water like ANYTHING!

You can pick one that contains caffeine but try to avoid one with excessive calories. Just because you are adding flavor to your water doesn’t mean you need to be adding any sugar!

11 Hacks To Drink More Water

Do you have any other hacks to drink more water? Be sure to leave it in the comments below so everyone can give it a try!

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What is Body Positivity?

Being body positive isn’t just about being happy in your own boy. Body positivity is being accepting and appreciative of yours and every other body.

What is Body Image?

You’ve heard of good body image and bad body image, now try to take a step back and just consider the definition as it is. Body image is how you think about your own body. This is subjective, meaning it is highly variable and is different from person to person.

Why to use Body Positive Journal Prompts

There are so many reasons why you are searching for some good body positive journal prompts. You may be feeling a bit out of touch with yourself and need some leading questions in order to find an answer you’re looking for. You may be using these prompts because your having the best body positive day of your life! Use these to ground yourself and discover some answers while feeling great!

As a reminder before you begin the prompts, there is a difference between body confidence and body positive, although they do run quite close together!

Body Positive Journal Prompts

Grab your favorite pen and notebook… or even your laptop if you prefer a digital diary and attempt to get yourself into a space where you are vulnerable and open. Go through the next 15 prompts to help you on a journey of self-discovery.

If you get into a groove of journaling and get a bit off track, don’t worry! Keep the flow and see where it takes you and what you come up with.

Use these prompts how you need to in the moment.

1. What do I define as beautiful?
2. Pick three adjectives to describe myself?
3. How would my best friend describe me? (they likely didn’t use anything that relates to your body)
4. What is my favorite aspect about personality?
5. When I look in the mirror…..
6. What are the favorite parts of my body?
7. Think about your childhood. Did you grow up in an environment with strict food rules, overactive parents, and a ‘clean plate club’? Take these into consideration and don’t be too harsh on yourself.
8. What do I feel I need to change about myself?
9. Why do I feel this way?
10. Some days I feel very confident. That’s because…
11. Next time I feel uncomfortable in my clothing I will…
12. I love my body because…
13. Make a list of 5 things you are proud of your body for doing.
14. Do you feel you need to change your body before you can be comfortable in your own skin? Where are these changes coming from?
15. Imagine what others think about their bodies. Does this differ from yours? How can you change this view?

Body Positive Journal Prompts Takeaways

• Body positivity is the acceptance and appreciation on one’s own body and every other body.
• Body image is extremely subjective, and changeable.
• Asking yourself questions and answering body positive journal prompts can help discover your true feelings on your body and works towards mending any gaps.

Need something else? Try using these 14 Journal Prompts for a Better Mental Health!

Let’s Stay Connected!

Leave a comment down below what your favorite prompt is!

Also, be sure to follow along on Instagram!

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The post 15 Revealing Body Positive Journal Prompts 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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