Archives January 2024

A Nutritionist Wants You to Eat These Plant-Based Foods in 2024

What’s on this year’s menu? Plenty of plants. Eco-conscious eating is in. And to no surprise, this wellness habit is having more than a moment. It’s a movement—weathering the test of time. For all the best reasons, plant-based eating continues to command center stage. And 2024 is no exception. With that in mind, it’s time to discover (and savor!) a variety of delicious plant-based foods. From nutrient-dense powerhouses to culinary innovations, consider this your one-and-only veggie guide. Meatless dining never tasted so good.

Featured image by Suruchi Avasthi.


Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

A Plant-Forward Future

At the end of December, we shared our 2024 wellness forecast. And if one thing’s for certain, it’s this: trending food predictions are plant-forward. In fact, the Mediterranean diet holds the No. 1 Best Diet Overall—a lifestyle that champions fruits, veggies, whole grains, beans, nuts, legumes, herbs, and spices. (Ahem, plants!) Sustainable, plant-based cooking is the future. Speaking of, as longevity goals increase, produce-forward diets will follow suit. This shift is twofold. It recognizes the importance of ethical food choices and the nutritional density of plants. A compassionate approach to nourishment is here to stay.

Mushroom tacos.

Is veganism worth the hype?

IYKYK—the landscape of nutrition is vast. Unfortunately, it’s filled with misinformation and inaccurate health claims. So if you’re confused about what to put on your plate, you’re not alone. Ultimately, the goal is to take the stress out of eating. Food is joy, after all!

The aim is to cultivate a feel-good, gut-friendly, and balanced approach to food. For some, that means prioritizing a vegan diet. With its health benefits and positive impact on the environment, veganism is soaring. And while this lifestyle isn’t for everyone, there’s no doubt that plants are paramount.

Vegetarian chickpea curry.

Can you get all the nutrients you need on a plant-based diet?

Yes! Adopting a plant-based or vegan diet can provide all the essential nutrients required for optimal health. That said, it often necessitates careful planning and a mindful approach. Plant-based diets— rich in colorful produce, nuts, legumes, etc.—provide everything from ample protein to energizing carbs and immune-supporting antioxidants. However, certain nutrients (those abundantly found in animal products), may require special attention. Think: vitamin B12. Fortunately, that’s where fortified foods and supplements shine. With intentionality in mind, a diverse, plant-based diet can easily provide all necessary nutrients.

Consider consulting with a healthcare professional or registered dietitian to design a balanced, plant-based diet to meet your nutritional requirements.

Fig smoothie.

More Protein, Less Meat

Across the board, we’re becoming savvier grocery shoppers—particularly when it comes to protein. Hooray! We’re inching further away from the disguises of a faux burger (with a laundry list of ingredients) and moving toward simple, non-meat protein sources. And this Whole Food Markets’ 2024 Trend Report proves it. As the year unfolds, we’ll be stocking up on protein sources made from whole foods (edamame, beans, walnuts, mushrooms, seeds, buckwheat, sprouted grains, etc.) to meet our muscle-building goals. Sayonara, complex meat alternatives.

Sweet potato falafel burgers.

Vegan Seafood is Making Waves

Carrots as lox? Trumpet mushrooms as scallops? Root veggies (konjac) in sushi rolls and poke bowls? You betcha. What started as a subtle dip in the plant-based seafood pond is becoming a head-first submergence. In response to the tinned fish trend, vegan food brands are making their own versions of salty, seafood-esque snacks. We’re jazzed about Mind Blown’s new sea scallops, Seed to Surf’s tinned snow crab, and Konscious sushi rolls. And if you’re ready for watermelon nigiri, book a table at everyone’s favorite plant-based restaurant, Planta.

Tempeh spring rolls.

Fuel Your Gut with Plants

We’ve only explored the tip of the gut health iceberg, but there’s no denying its influence. It’s no secret that a diverse gut microbiome has benefits beyond digestive health. Think: cognitive function, hormones, mood, sleep quality, and more. With digestion a priority, pre- and probiotics will be rising stars in 2024. And where can you get them? Plants. From kimchi and sauerkraut to tempeh, miso, and pickled veggies, probiotics are a dime a dozen. Fiber-rich prebiotics (food for probiotics) are even more accessible—bananas, blueberries, spinach, onions, artichokes, and oatmeal. Plant-based eating does the gut good.

Squash, grain, goat cheese salad.

Quiet Luxury: Food Edition

The “quiet luxury” trend has its hands in the fashion industry, but it’s only a matter of time before the food world gets a bite. What will this look like? Consumers will splurge on the little things: high-quality olives, locally made vegan cheeses, and unique items to help elevate the everyday—like chili-forward spices. Below are elevated plant-based foods you don’t want to miss in 2024.

Climax Foods Cheese

Vegan brie, feta, chèvre, and blue cheeses, anyone? If you’re new to Climax Foods, thank us later. This brand is using science to mimic animal-based ingredients like casein (which gives cheese its stretchiness). You can already find these cheeses at several restaurants—including three Michelin–star Atelier Crenn—but you’ll soon be able to shop them at specialty retailers.

Seeductive Foods Cheese

More plant-based cheese, please. Seeductive Foods’ hemp- and pumpkin seed–based cheeses are packed with heart-healthy omega-3s and vegan protein. Plus, they’re fermented to give them a gut-healthy tang. Uplevel your charcuterie board with a bundle of non-dairy cheese.

Mellody Vegan Honey

As sweet and thick as the real stuff, Mellody’s vegan honey is the world’s first plant-based honey. And trust us, it doesn’t disappoint. From cooking to baking to mocktail-ing, this sweetener is worth the hype.

Outstanding Stuffins

Crunchy snacks are pantry staples. The newest to our shelves? Outstanding Stuffins. Available in three flavors—Chedda, Nacho Cheese, and Pizza Partay—all of them are deliciously dairy-free. Kiss the munchies goodbye with these crowd-pleasing bites.

S’NOODS Spicy Miso Ramen

Another snack we can’t stop raving about? S’NOODS spicy miso ramen. This vegan, gluten-free, and flavor-packed snack is great for grabbing on the go. If you’re craving instant ramen, this will (totally) satisfy.

Shroomeats

Move over, faux meat patties. Shroomeats mushroom-based meats are packed with flavor and texture and have only six simple ingredients. Serve ’em up with your favorite burger buns and condiments.

Zeroe Vegan Caviar

The pièce de résistance of silent luxury? Caviar. If you didn’t think plant-based caviar existed, think again. Zeroe makes a vegan version from responsibly sourced seaweed—and it’s pure culinary bliss.

Plant-based foods arranged on crudité platter.

Welcoming a New Kind of Plant-Based Lifestyle

As we step into 2024, the era of plant-based foods is looking more promising than ever. Sustainable (and delicious!) meat alternatives are at our fingertips. Best of all, they’re appealing to a broader audience of eaters: those seeking healthier, environmentally conscious choices. From simple dairy substitutes to flavorful plant-based snacks, the year ahead promises a culinary adventure. Together, let’s make plants a priority.

How to Embrace a Sober Curious Mindset, According to a Nutritionist

I wouldn’t call myself a big drinker. At best I’d say social drinker suits, but honestly, I’m not even sure if that term is definable these days. The pandemic had many of us situated safely at home and imbibing outside the box. Booze delivery services were abundant, the lack of structure made life seem more tolerant of certain behaviors, and any hour could become happy hour with the post-Zoom pop of a cork. Now, in 2024, the last few years have made me reflect more on my own relationship with alcohol. So, I started to look into the sober curious movement and explore ways to cut back on my alcohol consumption.

A Beginner’s Guide to the Sober Curious Movement

I’ve found myself looking to the beginning of this year with goals that exceed my usual detox standards. I started to examine all of the “Dry January” goals, memes, gifs, and hashtags on a more personal level. Were these social media initiatives or more of an invitation for me to look inward?

All of this made me sober curious-ish. Now, could this be a reaction to a month of merry ‘tinis and holiday’ing enough in December to be milk-punch-drunk ‘til July? Sure. But even just the fact that the thoughts had started to migrate into my mind made me consider cleaning up my act. 

To make good on my “libation down, level up” resolution, I sat down with health coach and founder of the Healthy + Happy Method, Lauren Sandoval FNTP, to talk about how much alcohol we really should be drinking and why balance is one of the key factors in success with being sober curious. 

Woman drinking wine.

For men, 14 drinks per week, and for women, seven drinks per week. Ideally, not more than two drinks per day. Be sure to compare your pours to a standard pour to make sure you’re getting accurate numbers.

Health Benefits of Reducing Alcohol Intake

Too much alcohol quickly leads to a whole host of problems. Alcohol can affect everything from your weight and hormones to your mood and gut health. Overconsumption can cause blood sugar imbalances, hormone disruptions, cortisol and stress hormone spikes, liver diseases, as well as negatively impacting the gut-brain connection. 

Cutting out alcohol can lead to:

  • weight loss
  • improved liver function
  • reduced anxiety and depression
  • more stable energy
  • better digestion
  • easy periods and fertility
  • improved immunity
  • better food and lifestyle choices.

Even cutting back just a little can reduce some of the stress this causes to the body, helping it to heal on its own. Most of my clients feel better within a week [of not consuming any alcohol]. It’s pretty wild how quickly you can feel a difference. The trouble usually lies in keeping up with consistency. But even simply changing some habits with alcohol can offer immediate results. 

Bottles of wine on shelves.

How to Build a Healthier Relationship With Alcohol

The first step is awareness. Pay attention to your thoughts and conversations around alcohol. Consider when you feel your best versus when you feel your worst. Create loving boundaries around how much you can safely consume without interfering with your health and life goals. With my clients, we also do food journals. That record allows them to clearly see a correlation between their consumption and feeling worse.

What does it mean to be sober curious?

To me, it means exploring your relationship with alcohol instead of an all-or-nothing approach. Being sober curious means that you have the opportunity to find the balance that works for you—there are no hard and fast rules to it.

Drinks.

Tips for Reducing Your Alcohol Intake

There are usually two ways people like to approach change—dive right in or take baby steps. I’d recommend figuring out which kind of person you are and what suits your personality and lifestyle best.

For those who dive in head-first, doing a Dry January can help you realize how good you feel without alcohol and give you some strict guidelines on how to go about it. While perhaps the baby steps folks need to just drink more water between drinks and stick to no more than two per night. I’d also recommend connecting with a like-minded community. Look for sobriety influencers on Instagram or find a group to join—and take it slow. You don’t have to do it perfectly to see benefits, just be consistent. And don’t self-sabotage when you don’t follow it exactly.

I’d start by just being aware of how your brain operates around alcohol. Most people are pretty disconnected from their bodies, so paying attention to how you think and feel before and after consumption can be pretty eye-opening. Commit to one glass of water for every alcoholic beverage. Take small sips and try to drink slowly. You can also find great alcohol-free alternatives.

How to Stay Consistent

Have a plan on how to refuse when people ask. You could say “I already have one,” “I have to drive,” or simply, “No, thank you.” I’d also recommend having a glass in your hand so it doesn’t draw attention—sparkling water with lime does it for me. Ultimately, it’s up to you how much you care to share. Alcohol is a huge part of our culture so it’s natural to assume there will be comments. Feeling prepared to answer can make things feel less awkward. If you get social anxiety, try a guided meditation or breathing technique to help calm your nerves before going to your event.

Woman drinking tea.

Thoughts on having a ‘mindful drink’ every now and again?

I think you can get to this point, as long as you stay aware that it can be a slippery slope. I don’t believe it has to be all or nothing, but you need to be self-aware enough to know your limits and goals. When you realize the benefits of drinking less, it makes it easier to challenge your habits. Equipped with this knowledge, you can make smarter choices about how and when to participate.

More Sober Curious Resources

Our favorite non-alcoholic beverages.

Tips for a transformative Dry January.

How reducing alcohol intake can support gut health.

Olivia Noceda makes our favorite mocktails.

The best books to support your sober curious journey.

The Best Grain-Free Zucchini Muffins—A Paleo Recipe to Kickoff the New Year

For me, the start of January is all about delicious and wholesome recipes that make meal prep feel effortless. As part of my gut-health journey, I’m currently eliminating grains and it’s made a really positive difference in how I feel. Although I’ve found cooking grain-free to be relatively simple and intuitive, grain-free baking definitely requires some experimentation. Through trial-and-error, I’m slowly honing in on my favorite recipes that use grain-free alternatives like almond flour, coconut flour, and cassava flour. And these grain-free zucchini muffins with chocolate chunks are my favorite baking experiment so far! If you’re on a grain-free or paleo diet or simply looking for a nutritious and tasty breakfast idea, you’re going to love these muffins.

These grain-free zucchini muffins make a satisfying breakfast (and a healthy lunchbox addition for my kids’ school lunches.) Read on for why you might consider cutting back on grains, what you need to make these deliciously satisfying muffins, and optional ingredient swaps to try.

Why I Eliminated Grains From These Muffins

I’m working on a post that deep dives into why I’m currently following a grain-free diet (it’s essentially cured the gut health issues that have affected me for years!) While grains are certainly not “bad” and can even be a really healthy part of some people’s diets, there are a variety of reasons why someone may choose to eliminate or cut back on grains.

  1. Lower Carb Content: Traditional muffins typically contain wheat, which is high in carbohydrates. Our grain-free version cuts down on carbs, making it a great choice for those following a low-carb or ketogenic diet.
  2. Gluten-Free: Going grain-free means avoiding gluten, making these muffins suitable for individuals with gluten sensitivities or celiac disease.
  3. Nutrient-Rich Ingredients: Our recipe features nutrient-dense ingredients like seeds, nuts, zucchini, and coconut, providing essential vitamins, minerals, and healthy fats.
  4. Improve digestive health: Eliminating grains can reduce digestive discomfort and inflammation for some people (hand raised!)
  5. Enhance energy levels: A grain-free or paleo diet may help stabilize blood sugar levels, leading to sustained energy throughout the day.
  6. Support weight management: Lowering grain consumption often correlates with better weight control due to reduced carb intake.
  7. Reduce inflammation: Some find that avoiding grains can alleviate chronic inflammation and related health issues.

Now that you’re curious about giving grain-free baking a try, let’s dive into our Grain-Free Zucchini Muffin recipe.

grain-free-zuchinni-muffins-1755
grain free zucchini muffins

What You Need for Grain-Free Zucchini Muffins

  • eggs
  • whole milk (or non-dairy milk)
  • brown sugar (I used the natural sugar substitute Swerve to avoid raising blood sugar levels)
  • orange juice
  • melted butter (or melted coconut oil for a dairy-free option)
  • vanilla extract
  • kosher salt
  • unsweetened shredded coconut
  • sunflower seeds
  • almond flour
  • coconut flour
  • baking powder
  • zucchini
  • walnuts
  • dark chocolate chunks (you can use Hu chocolate for a paleo-friendly option)
grain free zucchini muffins

How to Make Grain-Free Zucchini Muffins

This is a simple recipe that takes about 20 minutes start-to-finish. First, you’re going to blend together the wet ingredients: eggs, milk, brown sugar or Swerve, orange juice, melted butter, and vanilla.

Then, you’re going to grind up your coconut and sunflower seeds in a blender or food-processor. These form a nutrient-packed “flour” and also add really delicious texture to these muffins.

Finally, you add all your dry ingredients to the mixer, blend it up, and then stir in the grated zucchini, walnuts and chocolate. Spoon them into muffin cups, add your toppings, and bake!

Optional Ingredients Swaps

Feel free to customize this recipe to your preferences and dietary needs. Here are some optional ingredient swaps that work well in this recipe:

  • Use your favorite nut milk in place of the whole milk for a dairy-free and paleo-friendly version.
  • Substitute brown sugar with a natural sugar substitute like Swerve for a lower sugar option. This is what I do, and I swear my kids have no clue that these are free of added sugars.
  • Choose your favorite nuts or seeds for added texture and flavor. Try adding toasted pecans instead of walnuts, omit the chocolate if you like, and you can use pumpkin seeds instead of the sunflower seeds.
grain free zucchini muffins

How to Store and Freeze These Muffins

I make a batch of these on the weekend, and then pop in the freezer so they’re ready for snacks and school lunches all week. To keep your Grain-Free Zucchini Muffins fresh and ready for a quick meal, follow these storage tips:

  • Store in an airtight container in the fridge for up to 4 days.
  • When reheating, warm them in the oven or halve and toast before serving for that perfect, crispy texture.
  • For longer storage, freeze the muffins in an airtight container for up to 2-3 months. Thaw them in the fridge or reheat from frozen. Here’s exactly how to freeze muffins for best results.

My Grain-Free Zucchini Muffins are not only delicious but also packed with wholesome nutrients for all-morning energy that won’t leave you crashing by 11am. Whether you’re following a paleo diet or simply looking for a grain-free treat, these muffins will satisfy. Read on for the recipe…

Print

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Description

These healthy grain-free zucchini muffins are a paleo-friendly breakfast, or an easy grab-and-go-snack.


  • 2 eggs
  • 1/4 cup whole milk (or your favorite non-dairy milk)
  • 1/4 cup brown sugar (or natural sugar substitute like Swerve)
  • 1/4 cup orange juice
  • 1/4 cup melted butter (or melted coconut oil for paleo or dairy-free)
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon kosher salt
  • 1 cup unsweetened shredded coconut
  • 1 cup sunflower seeds (I use roasted and salted seeds)
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 2 tsp baking powder
  • 2 small zucchini, grated (about 3 cups)
  • 1/3 cup toasted walnuts
  • 1/3 cup dark chocolate chunks (use a brand like Hu for paleo)
  • For garnish: coconut flakes, chopped raw walnuts, sunflower seeds

  1. In the bowl of a stand mixer, beat together eggs, milk, brown sugar, orange juice, melted butter, and vanilla until fully combined.
  2. In a high-speed blender (or food processor), pulse the coconut and sunflower seeds until they’re a flour-like texture. You’ll know it’s ready when it starts to clump in the corners of the blender–don’t go past this because you don’t want them to release their oil. 
  3. Add to the ground coconut and seeds to the wet ingredients. Add both flours and baking powder, then use a fork to lightly toss the dry ingredients together.
  4. Turn the mixer on low speed and beat just until combined, scraping down the bowl halfway through. Add the zucchini, walnuts, and chocolate, and stir with a spatula until just combined. 
  5. Spoon into muffin cups and top with coconut flakes, walnuts, and seeds. Bake 35 minutes, until a toothpick inserted comes out clean. Remove from the oven and let sit in the muffin tin for about 5 minutes before transferring to a cooling rack to cool completely.
  6. Store in an airtight container in the fridge for up to 4 days. Warm in the oven or halve and toast before serving (preferably with a little melted butter!)

Notes

The ingredients in this recipe were inspired by the one from Whole Food Cooking Every Day, by Amy Chaplin. This is one of my favorite resources for gluten-free and grain-free cooking.

  • Prep Time: 20
  • Cook Time: 30
  • Category: breakfast

Keywords: breakfast, grain-free breakfast ideas, grain-free zucchini muffins

30 Affirmations to Make 2024 Your Happiest, Healthiest Year Yet

In the pursuit of personal growth and self-improvement, setting intentions and goals for the new year is a common practice. And while speaking positively to ourselves or writing affirming phrases in our journals can feel awkward at first, 2024 affirmations can be a powerful way to establish a strong foundation for all you’d like the new year to bring.

It took me years to discover the power of words, speaking something into the universe. But as I began to lean deeper into my self-care and self-healing practice, I discovered the power of affirmations, telling others, the world, and myself what I needed, who I am, and how and what I’m ready to receive.

Featured image from our interview with Aileen Fitzgerald.

Putting Your 2024 Affirmations Into Practice

Affirmations are powerful statements that you use to claim something positive in your life. They serve as a tool to shift your thinking, energy, and brain patterns toward the desired result. When affirmations are repeated regularly, they can lead to a transformation in behavior patterns, reduce anxiety, and boost self-confidence. The practice of affirmations is not a new-age trend; it’s rooted in the science of neuroplasticity, which is the brain’s ability to create new patterns.

As you embark on creating and practicing your 2024 affirmations, there are several ways to begin. What’s important is finding a method that resonates with you. Here some practices to consider.

Journaling

Personally, I like to write my affirmations in my journal and read them to myself. This process helps reinforce the positive message and sets a clear intention for the day.

Mirror Affirmations

Some people prefer taping their affirmations on a mirror and speaking them out loud while looking at themselves. While it may feel awkward at first, it can be an empowering way to affirm your intentions. 

Social Media

Sharing your affirmations on social media is a modern way to amplify their impact. By putting your intentions out into the digital universe, you invite support and accountability from your online community.

Visualization

Alongside reciting affirmations, try to visualize the outcomes you desire. Visualizing success can make the affirmations even more potent. 

Vision Boarding

Another creative way to harness the power of affirmations is by creating a vision board. Vision boards are visual representations of your goals, desires, and the emotions you want to experience. Camille’s vision boarding guide is wonderful resource to help you get started. By combining images, words, and symbols that resonate with your affirmations, you can create a powerful visual reminder of your intentions. 

Family playing.
Image by Emma Bassill

2024 Affirmations For Self, Family, and More

Not sure where to begin with your affirmations? While everyone’s mantras will vary based on one’s unique goals, these are a few solid ones to try out as you begin your journey into the power of positive affirmations and manifesting. 

Affirmations For Self

  • I am worthy of love and acceptance just as I am.
  • I believe in myself and my abilities to achieve my goals.
  • I am in control of my thoughts and emotions.
  • I am living my authentic self and constantly evolving as a person.
  • I am at peace with my past and excited for my future.

Affirmations For Family

  • My family is a source of love and support in my life.
  • I cherish the time I spend with my family members.
  • I am grateful for the bonds I share with my family.
  • I communicate openly and lovingly with my family.
  • My family is a source of strength and unity.

Affirmations For Relationships

  • I attract loving and supportive relationships into my life.
  • I am open to giving and receiving love in healthy ways.
  • I communicate effectively and honestly in my relationships.
  • I am worthy of a fulfilling and happy relationship.
  • I am surrounded by people who uplift and empower me.

Affirmations For Health

  • My body is my temple, and I treat it with love and care.
  • I am in perfect health, and my body radiates vitality and energy.
  • My body is perfect as it is. I support it by making nourishing choices that uplift my physical and mental well-being.
  • Every day, I am getting healthier and stronger in mind, body, and spirit.
  • I am grateful for the gift of good health and commit to maintaining it through self-care and mindfulness.

Affirmations For Career

  • I am confident in my abilities, creativity, and skills in my career.
  • I am on the path to success and fulfillment in my career.
  • I attract opportunities that align with my career goals.
  • I am a valuable asset to my workplace or business.
  • I am open to learning and growing in my career.

Affirmations For Abundance

  • Abundance effortlessly flows into my life.
  • I am a magnet for wealth, prosperity, love, and abundance in all its forms.
  • The universe is conspiring to bring me all the abundance I desire.
  • I am worthy of abundance, and I embrace it with gratitude.
  • Every day, I attract more abundance into my life, allowing it to enrich me and those around me.
Woman petting cat.

Final Thoughts

As you embark on your journey into 2024, consider incorporating the practice of affirmations into your daily routine. Whether you choose to write them in your journal, speak them in front of the mirror, share them online, or visualize your aspirations, affirmations can be a powerful ally in achieving your goals and intentions for the new year. Remember, affirmations are not mere words—they are tools that leverage the brain’s remarkable ability to create new patterns, ultimately setting a strong foundation for your success. I hope they help you realize the best version of yourself in 2024.

Looking for more ways to level up in 2024? Camille shares her step-by-step process of creating a vision board—and manifesting your dream life.

25 Five-Minute Tasks That Will Make You Healthier and Happier Today

Though it makes me cringe to say it, one of my biggest personal weaknesses is my tendency to overcommit. As much as I believe in the freedom that comes with saying no more often, it’s hard not to take on too much. If you’re a recovering people-pleaser like me, then you know the struggle. When an interesting or fun opportunity comes along, the temptation is often too great. But with the new year underway—and to find more happiness in simplicity—I brainstormed a list of five-minute tasks that will make you feel better instantly. Without any of the post-commitment guilt.

Because for “yes” women like myself, January can be an especially tough time. The blank slate of a new year provides endless opportunities for personal projects. (Of course we can get fit, throw more dinner parties, volunteer every week, be more present with our kids, and take a photography class all this month!).

25 Five-Minute Tasks That’ll Help You Feel Better Instantly

If like me, you’ve made similar mistakes in years past and are wondering how to feel better, this post is for you. PSA: Positive life changes are often the result of small, daily habits.

Keep scrolling for the easy tasks that’ll make you healthier and happier today. (All in five minutes or less!) Because in 2024, I’m looking for quick ways to add a dose of health into every day.

Embrace a Healthier No-Cook Breakfast

We all know that a healthy breakfast is super important, but, let’s face it, mornings are usually when we’re most time-starved. Instead of grabbing a packaged granola bar, add a couple of no-cook “assembled” breakfasts to your repertoire, like these delicious overnight oats, an upgraded avocado toast, and your new go-to smoothies.

Plan Your Outfit the Night Before

Decision fatigue is bound to strike at a moment’s notice. Be proactive and get as much prep done the evening before. Take a few minutes to put together an outfit you love. Take into account your schedule the next day and what will feel best. That way, all that’s left to do in the morning is get dressed and go.

Text a Friend

I love sending a quick text to a friend or loved one simply to let them know I’m thinking of them. When they open the message, they’ll be grateful for the thoughtfulness. It’s a low-effort way to brighten someone else’s day and strengthen your bond.

Smoothies.

Add a Handful of Spinach to Your Smoothie

Y’all know we’re big fans of a breakfast smoothie around here. There’s no quicker way to get your greens on than by throwing a handful of raw or frozen spinach into the blender along with the other ingredients. And if you’re not a huge spinach fan, you’ll be pleasantly surprised by how the green taste just kind of disappears behind the sweeter fruit.

Take Your Vitamins

Of course, eating whole, nutritionally-packed foods is priority number one, but even the healthiest eaters among us could use a boost from time to time. I’m a believer in popping a whole-food multivitamin, a high-quality probiotic, and a magnesium supplement daily. They help me cover all the bases and are a great complement to a well-rounded diet.

Get Rolling

I’ve started using a foam roller for five minutes every night before bed to relieve tension that’s built up in my body throughout the day. I’ve already noticed a huge difference in how much more relaxed I feel when I crawl under the covers. Here are six ways to get started with one now.

Walking on under-desk pad.

Work Out at Your Desk

Especially for those of us who sit for long periods at work, squeezing in a few stretches throughout the day is key to feeling energized. Pick up one of the trendy under-desk treadmills you’ve seen all over social media. Or, double up your exercise with some quality time outdoors. Hot girl walks are still holding strong for a reason!

Spice Things Up

Many delicious spices have surprising health benefits. Adding a sprinkle to your dishes is a quick way to infuse them with flavor and nutrition. I add half a teaspoon of cinnamon to my oatmeal and coffee, which has been shown to reduce blood sugar levels, and adding turmeric to a stir-fry or chili packs it with additional antioxidants.

Take a Five-Minute Breath Break

Only in the last couple of months since I started meditating have I fully appreciated the benefits of breathing. It may sound simple, but taking a five-minute break in the middle of the day to close your eyes and focus on your breath is a total game changer. It’s a quick practice that will improve your mood, reduce stress, and focus your energy where you need it to be.

Herbal tea.

Sip Herbal Tea

Savoring a cup of herbal tea at the end of the day is an instant de-stressor and can even help quell those sugar cravings that tend to strike an hour after dinner. I always sip a cup of Yogi Bedtime tea while I read in bed which usually helps me drift off faster. If you want to learn more about the amazing world of herbs, read this.

Keep a Water Bottle Within Arm’s Reach

For me, water falls into the “out of sight, out of mind category,” so I do my best to keep a bottle filled with filtered water on my desk or in my car at all times. On days when I stay hydrated throughout the day, I feel more focused and awake. This is my current fave.

Do a Random Act of Kindness

Because even the smallest acts of support can help someone feel seen. Get inspired with our favorite ways to spread a little cheer and love.

Replace Scrolling With Reading

Picking up a book can be just as easy as picking up your phone. Make it a habit of getting a few pages in rather than mindlessly scrolling your feeds. Have a goal of reading more this year? Every five minutes counts.

Set Your Phone to Night Shift Mode

You’ve probably heard that the blue light of our electronics is really disruptive to sleep, since it disrupts melatonin production and tricks your brain into thinking that it’s daytime. Enter: Night Shift mode. If you’re not already acquainted with this nifty little iPhone and iPad setting, get ready to have your mind blown. If it’s activated, every night when Night Shift mode kicks on, your phone automatically adjusts its display to give off a warmer light that isn’t as disruptive to sleep as the typical blue light. Here’s how to enable it. (I have mine set to the From Sunset to Sunrise schedule.)

Get more game-changing tips to help you get a good night’s sleep!

Make a List

Do you ever feel so overwhelmed that it’s impossible to move onto your next task? When that happens, I take a brief pause and turn to a blank notebook page to jot down everything that’s on my mind. List out all the stressors and to-do’s that are taking up space. Suddenly, with everything on paper, it becomes easier to plow through your tasks.

Wash Veggies Right When You Get Home From the Grocery Store

It only takes a few minutes to rinse and dry veggies right when you get home from the store, but it can be transformative during the week when you need produce in a hurry. I wrap lettuce in paper towels so it’s ready for salads, and store sturdy veggies like carrots and celery in glass containers with lids in the fridge where I can see them. When I’m craving a snack, I’m way more likely to reach for the veggies and hummus. Here are other time-saving grocery store habits I try to adopt.

Pack Your Lunch

Yes, you CAN pack a healthy and delicious lunch in less time than you can pick up something from the fast-food window. My go-to weekday salad is usually veggies that I prepped when I got home from the store, leftover cooked chicken or boiled egg or avocado, something crunchy like nuts or seeds, and a homemade dressing that I made for dinner over the weekend. If you’re looking for more salad inspo, try my take on this viral recipe.

Stretch While You Watch TV

Stretching is one of those things that often gets pushed to the bottom of our priority lists, but it makes a huge difference in how your body feels. If you have time to Netflix, you have time to stretch. I make it a habit to dedicate the first five minutes while I’m watching any show to getting down on the floor and running through a few stretches. Bonus: They help me sleep better, too.

Send That Email

You know the one—it’s the message that’s been plaguing your inbox for days (okay, sometimes weeks) that you keep putting off. Oftentimes, when it comes to things we procrastinate on, actually getting it done tends to be easier than we think. Open it up, start typing, and hit send. Now didn’t that feel amazing?

Keep a Gratitude Journal

Taking a few minutes to write down what you’re thankful for has been shown to lower stress levels, encourage better sleep, and boost happiness. In other words, major bang for the five minutes it takes. The key is to just start doing it regularly so that it becomes a habit. I keep a notebook and pen on my nightstand, and every evening I jot down a few things that I’m grateful for that day. Don’t worry about good handwriting or complete sentences—the simple act of writing will naturally encourage reflection.

Not sure where to start? These are our favorite guided journals. You can also try these journal prompts to inspire even more reflection.

Practice Positive Affirmations

I get it—saying things like I attract abundance or I am worthy of love and acceptance can seem awkward the first time you do it. But like gratitude journaling, the more you practice positive affirmations, not only do they flow with more ease, but you start to believe them—and embody their truths. Write down 3-5 affirmations that you’ll say to yourself in the mirror every morning or evening. Trust me, it’s a transformative practice.

Apply (and Reapply) SPF

It’s a life-saving practice—and one that takes less than a minute. Slather on the best sunscreen for your skin. And if you really don’t have the time, prioritize your face.

Make Your Bed in the Morning

I love learning what keeps successful women energized and inspired throughout the day. So naturally, I asked my favorite ladies to share their secrets (read ’em here!). My top takeaway? Make your bed every single morning as most of them do. The simple task gives you an instant sense of accomplishment and helps you feel like you can take on whatever the day throws at you. Plus, starting with that one good habit creates a domino effect. The feel-good vibes from tackling it will motivate you not to skip out on other positive tasks.

Ice Roll Your Face

If you’re like me, you wake up only to look in the mirror at an inevitably puffy face. C’est la vie. And while it may be inevitable, there are easy ways to get instantly snatched. Enter: ice rolling. Not only does the practice feel seriously good and energizing, but it helps boost circulation and promotes lymphatic drainage. Snag our favorite ice roller and lean into the power of cold therapy.

Make Your Water Even Healthier

And taste better. We all know the struggle when it comes to meeting our daily hydration quota. Make it a little easier (and give your H20 even more bang for your wellness buck) with these 10 natural ways to supercharge your water. Dehydration is so 2023.

14 Beauty Trends That Prove—You’ll Be Shocked By What‘s Coming in 2024

Last year, on a whim, I quit caffeine. I don’t remember the exact reason, but I remember the first few days of headaches and fatigue sans matcha. Thankfully, my cravings are long behind me, and when reflecting on the last year, I thought—what small change can I make this year that could shift everything? It makes sense that my word for 2024 is curiosity, and I’m excited to see what I’ll love, grow out of, and fall into in the year ahead. Of course, as a beauty editor, I’m also curious about the 2024 beauty trends that will impact our daily routines and rituals in the year ahead.

Image by Jenn Rose Smith

From 90s grunge to Y2K kitsch, trends often influence how we understand and reflect on different periods in our lives. We associate certain aesthetic choices with our life experiences. Looking through old pictures can be like watching our own personal eras tour. We remember who we were with different hair, a different makeup routine, or when we (all) inevitably over-plucked our eyebrows.

We can’t predict what this year will bring, but we can pinpoint the 2024 beauty trends you’ll be seeing everywhere. Curious? Read on.

2024 beauty trends skincare products.

You’d think skincare routines are a constant. Sure, some treat theirs like a predictable ritual immune to the influence of the trend cycle. But that’s far from the truth. Skincare trends are among the most volatile. With new discoveries, technologies, and even application methods constantly circulating the internet, it can be difficult to cut out the noise.

As a beauty editor, I’m eager to try every new product I can get my hands on. I’ve discovered niche ingredients I can’t live without, but I’ve also made a slew of mistakes so you don’t have to. With this year’s latest skincare innovations vying for space in your vanity, these are the trends worth trying out.

Science-Backed Skincare

Is 2024 the year we sever our attachment to social media skincare trends? As trust wanes on heavily-produced before and after skincare videos, many people are going back to basics—and trusting their dermatologists. Skincare made or backed by science and experts is going to outshine pretty packaging this year.

Skin Streaming

A new take on skin minimalism (aka ‘skinimalism‘), skin streaming refers to streamlining your routine to its essentials. The basics according to skin streaming include a cleanser, an antioxidant serum, a moisturizer, and a sunscreen. Though I’m all for whimsical products like my skin milks and hydrogel face masks, skin streaming is more attainable and affordable. Whether you pare down permanently or try it when your skin is irritated, this is a TikTok trend we can get behind.

Gentle Exfoliation

Over-exfoliation is over. The 2024 beauty trends forecast favors a protected skin barrier. But this doesn’t mean you have to throw out all your peels and tonics—just rethink your approach. Instead of reaching for the formulas with the highest acid percentage, evaluate which formulations are best for your skin and skincare concerns. Choose between AHAs, BHAs, and PHAs discerningly and practice gentle exfoliation a few times a week instead of every night. Your skin barrier will thank you.

Facial Massages

The best beauty routines are the ones that feel like a wellness ritual instead of a chore. Some days I can barely muster up the energy to wash my face, let alone go through the motions of a tedious routine. But no matter how tired I am, I always feel better after giving myself a facial massage.

The simple ritual helps with lymphatic drainage and facial sculpting while also relaxing my muscles (who else holds all their tension in their jaw?) and reminding me to be more present. This year, facial massages you can do with just your hands will be all the rage. I still love all my gadgets and gua sha, but a quick massage with warm hands is so much more accessible.

Hand and Neck Care

Your hands and neck are the first places to show signs of aging. So even if you apply skincare and sunscreen to your face diligently, you’re probably forgetting these key areas. Good news: there’s a new class of skincare products made to protect your hands and neck with powerful ingredients like collagen and retinol. And this year, you’ll be seeing them everywhere.

SPF Reapplication

Speaking of protecting your skin, there’s no better force against the elements than SPF. But even if you lather yourself with SPF50 before leaving the house, remember to reapply. Let 2024 be the year you top up your sun protection every two hours. From SPF makeup powders to sunscreen sticks, there are options for all lifestyles. Remember, the best sun protection is the one you’ll actually wear— and reapply.

Makeup products - 2024 beauty trends

The Makeup Looks You’ll Love

Whether you’re switching up your daily look or wanting to experiment with something bold, makeup trends are the place to showcase your creativity.

Over the past few years, makeup has seen a shift. Instead of using it to cover up our insecurities, makeup has become an exciting form of self-expression. In this spirit, celebrity makeup artists and runway looks have encouraged creativity—adding a pop of color here and a new shade there. These are the 2024 beauty trends the makeup industry can’t get enough of.

Bring on the Blush

Whether you call this the Strawberry Girl aesthetic or the Sabrina Carpenter look, participating in this winter’s biggest makeup trend means piling on the blush. Exaggerate the apples of your cheeks and the top of your nose with a heavy wash of red or pink pigments. The dramatic contrast works even better if you keep the rest of the look natural. I’ve always said my ideal vacation makeup is nothing but sunscreen with a lip and cheek multi-stick, so I’m ready for this trend to take over and evolve throughout the year.

Spider Lashes

Spider lashes are the 2024 version of Twiggy’s signature 60s look. It’s achieved by using mascara to create distinct, spider-like lashes. Hot tip: high-quality mascara is the key to achieving this look without clumping.

Permanent Freckles

Faux freckles have been an increasingly popular makeup trend in recent years. Now, following other permanent makeup trends like lip blushing and micro-blading, you can get permanent freckles with a quick trip to the salon instead of laying out in the sun. While I’ve been seeing this online everywhere, I’ll be keeping tabs to see if this one takes off in real life—or if people will stick to drawing on freckles with liquid liner.

Lots of Lip

Lip plumpers, lip filler, lip stains, oh my! The beauty industry can’t get enough of lip trends. In 2024, expect more fun takes on lip looks this year. “Hyaluronic acid lips” (using hyaluronic acid under your favorite lip balm) is the trending natural alternative to lip plumpers. And new shades of lip gloss and lip oils keep hitting the shelves. Right now, everyone is wearing berry-toned lips and the brown “latte makeup” trend also seems to be holding strong.

We all know the feeling of looking in the mirror and asking ourselves: Should I get bangs? Should I cut off all my hair? While taking a big risk with your hair can sometimes pay off, I’ve found it’s usually better to consult my hair stylist before making any rash decision. So when approaching 2024 beauty trends, we’re sticking to smaller shifts and focusing on making our hair as healthy as it can be.

Two-Tone Hair

A step down from 2023’s Gemini hair, two-tone hair refers to different ways of incorporating another shade into your hair. This can be highlights, ombre, or shattered roots, and it’s often a more natural contrast that gives your hair dimension without risking too much regret.

Nighttime Hair Rituals

Your haircare routine doesn’t end after you rinse and repeat. The truth is, healthy hair is made in your sleep. 2024 is the year of incorporating hair rituals into our nighttime routines. Using natural ingredients like hair oiling or rice water sprays is one option, so is wrapping your hair in silk or using a satin pillow.

Side Part

Will 2024 be the end of the middle part? Side parts are the most surprising comeback of the year. Over the past few years, middle parts reigned with sleek, low-maintenance hairstyles. But blowouts are back, and with bouncier hair comes the dramatic side part. Now the ultimate question: do you part your hair on the right or left?

Whimsical Accessories

Call it a symptom of the pandemic, but hair accessories over the past few years have been very functional. Don’t get me wrong. I love the practicality of a claw clip and a headband. But the recent surge in ribbons and bows reminded me of a time when hair trends were just pretty. Pretty and impractical. Whimsical and over the top. That’s the vibe for hair accessories in 2024.

Habit Stacking Is the Key to Making Your Goals Feel *Shockingly* Easy

I wasted too many years believing that success required unwavering discipline. I’d go to the gym 10 days straight terrified that a break would mean a loss of momentum. (Of course, I burnt out and actively hated exercise for months.) This thinking can apply to how we assume others accomplish their goals as well. They must always eat healthily. I bet they crave an hour-long spin class. They’ve probably never gotten less than 8 hours of sleep in their life. No—they just know the power of habit stacking.

In truth, I’ve never considered myself disciplined. Despite (now) having a consistent workout routine, building a healthy and balanced lifestyle wasn’t the result of gritting my teeth and living out of alignment with my authentic self. (Though sure, I’ve gone to many a 6 a.m. workout class when all I wanted was to sleep in.) I’m constantly tapping into a range of behavioral techniques that make embodying my best self a little easier. And habit stacking sits right at the top of that list.

Featured image from our interview with Remi Ishizuka.

What is habit stacking?

Like clockwork, another champagne-fueled NYE makes way for resolutions to cook meals at home and well-intended (though vaguely worded) goals of following healthier routines. But spoiler: without a strong habit framework behind this desire to live a fuller, more purposeful life, the odds of success aren’t in your favor.

Strategizing around these lifestyle shifts—and drawing upon research-backed techniques—is key to making your vision board a reality. What’s more, when we make healthy, supportive habits more desirable to practice, they become easier to implement. And that’s why habit stacking is so powerful.

How Habit Stacking Works

Habit stacking relies upon synaptic pruning (the brain’s process of eliminating unused neuron connections and prioritizing those used more frequently) to help you build new skills and rituals with ease. As James Clear writes in Atomic Habits, “It is a biological change that leads to skill development.” Think back to when you were in school and had to read 30 minutes a night, or how your parents said you wouldn’t get better at the flute without consistent practice. The more you engage with any skill, the stronger the connections between those neurons become.

While Clear didn’t coin the phrase—proponents abound, but S.J Scott introduced the term in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less—I find his explanation of habit stacking the most accessible. To draw upon Atomic Habits further, let’s look at Clear’s explanation of how habit stacking works.

“When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.”

Woman habit stacking to drink water when she gets out of bed.

Examples of Habit Stacking

You might not realize it, but you move between countless ingrained habits throughout your day. Brushing your teeth, taking a shower, driving to work, making coffee, prepping dinner, etc. And I’m sure you can think of plenty more. The beautiful thing about habit stacking is that there are countless places to start.

Let’s use Clear’s habit stacking formula to identify some examples.

After/Before [CURRENT HABIT], I will [NEW HABIT].

  • Before I get out of bed, I will take a sip of water from the bottle on my nightstand.
  • After I pour my coffee in the morning, I will take five deep breaths.
  • Before I eat breakfast, I will do a brief meditation.
  • After I get in the shower, I will think of three things I’m grateful for.
  • After I get into bed at night, I will journal for five minutes.

These examples show how habit stacking works on a biological level. It takes advantage of the habits you already do regularly—and have therefore built a strong network of neurons around—to strengthen the connections for new habits and skills to flourish.

To begin implementing this in your own life, identify 3-5 habits you already do daily and pair them with 3-5 habits you’d like to do. Be mindful of what aligns with your schedule and which habits make sense to pair.

Journaling on iPad.

How to Use Habit Stacking to Reach Your Goals

While it may seem like you have everything you need to start habit stacking, there are a few things to keep in mind to successfully incorporate it into your life.

  • Be specific. Just as the best goals are clearly intended, our habit stacking cues must be explicit. Ditch the ambiguity and pinpoint the exact time and place that precedes your new habit.
  • Prioritize action. When identifying the habits you want to begin regularly practicing (as well as the habits you already do), be sure to “provide instruction on how and when to act […] The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act,” writes Clear.
  • Create contingency plans. Ideally, you should be able to do your cues and habits regardless of the weather or other obligations. But life happens. As you create your own habit stacking framework, brainstorm alternatives if you can’t go for a walk outside or if your kids’ schedule overrides your breathwork routine.
  • Start small. And be realistic. At the start of every year, we’re bound to get caught up in the wide-sweeping, take-over-the-world goals that everyone seems to be making on social media. But the beauty of habit stacking lies in the fact that it makes the most of our small, everyday actions. So if you’re tempted to meditate for 30 minutes after making coffee, dial it back to five and work your way up from there. Remember: the journey is a worthy venture in itself.

Habit Stacking Is Key for Achieving Your Goals in 2024—We Break It Down

I wasted too many years believing that success required unwavering discipline. I’d go to the gym 10 days straight terrified that a break would mean a loss of momentum. (Of course, I burnt out and actively hated exercise for months.) This thinking can apply to how we assume others accomplish their goals as well. They must always eat healthily. I bet they crave an hour-long spin class. They’ve probably never gotten less than 8 hours of sleep in their life. No—they just know the power of habit stacking.

In truth, I’ve never considered myself disciplined. Despite (now) having a consistent workout routine, building a healthy and balanced lifestyle wasn’t the result of gritting my teeth and living out of alignment with my authentic self. (Though sure, I’ve gone to many a 6 a.m. workout class when all I wanted was to sleep in.) I’m constantly tapping into a range of behavioral techniques that make embodying my best self a little easier. And habit stacking sits right at the top of that list.

Featured image from our interview with Remi Ishizuka.

What is habit stacking?

Like clockwork, another champagne-fueled NYE makes way for resolutions to cook meals at home and well-intended (though vaguely worded) goals of following healthier routines. But spoiler: without a strong habit framework behind this desire to live a fuller, more purposeful life, the odds of success aren’t in your favor.

Strategizing around these lifestyle shifts—and drawing upon research-backed techniques—is key to making your vision board a reality. What’s more, when we make healthy, supportive habits more desirable to practice, they become easier to implement. And that’s why habit stacking is so powerful.

How Habit Stacking Works

Habit stacking relies upon synaptic pruning (the brain’s process of eliminating unused neuron connections and prioritizing those used more frequently) to help you build new skills and rituals with ease. As James Clear writes in Atomic Habits, “It is a biological change that leads to skill development.” Think back to when you were in school and had to read 30 minutes a night, or how your parents said you wouldn’t get better at the flute without consistent practice. The more you engage with any skill, the stronger the connections between those neurons become.

While Clear didn’t coin the phrase—proponents abound, but S.J Scott introduced the term in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less—I find his explanation of habit stacking the most accessible. To draw upon Atomic Habits further, let’s look at Clear’s explanation of how habit stacking works.

“When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.”

Woman habit stacking to drink water when she gets out of bed.

Examples of Habit Stacking

You might not realize it, but you move between countless ingrained habits throughout your day. Brushing your teeth, taking a shower, driving to work, making coffee, prepping dinner, etc. And I’m sure you can think of plenty more. The beautiful thing about habit stacking is that there are countless places to start.

Let’s use Clear’s habit stacking formula to identify some examples.

After/Before [CURRENT HABIT], I will [NEW HABIT].

  • Before I get out of bed, I will take a sip of water from the bottle on my nightstand.
  • After I pour my coffee in the morning, I will take five deep breaths.
  • Before I eat breakfast, I will do a brief meditation.
  • After I get in the shower, I will think of three things I’m grateful for.
  • After I get into bed at night, I will journal for five minutes.

These examples show how habit stacking works on a biological level. It takes advantage of the habits you already do regularly—and have therefore built a strong network of neurons around—to strengthen the connections for new habits and skills to flourish.

To begin implementing this in your own life, identify 3-5 habits you already do daily and pair them with 3-5 habits you’d like to do. Be mindful of what aligns with your schedule and which habits make sense to pair.

Journaling on iPad.

How to Use Habit Stacking to Reach Your Goals

While it may seem like you have everything you need to start habit stacking, there are a few things to keep in mind to successfully incorporate it into your life.

  • Be specific. Just as the best goals are clearly intended, our habit stacking cues must be explicit. Ditch the ambiguity and pinpoint the exact time and place that precedes your new habit.
  • Prioritize action. When identifying the habits you want to begin regularly practicing (as well as the habits you already do), be sure to “provide instruction on how and when to act […] The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act,” writes Clear.
  • Create contingency plans. Ideally, you should be able to do your cues and habits regardless of the weather or other obligations. But life happens. As you create your own habit stacking framework, brainstorm alternatives if you can’t go for a walk outside or if your kids’ schedule overrides your breathwork routine.
  • Start small. And be realistic. At the start of every year, we’re bound to get caught up in the wide-sweeping, take-over-the-world goals that everyone seems to be making on social media. But the beauty of habit stacking lies in the fact that it makes the most of our small, everyday actions. So if you’re tempted to meditate for 30 minutes after making coffee, dial it back to five and work your way up from there. Remember: the journey is a worthy venture in itself.

Dry January Isn’t Just a Challenge to Check Off—How the Month Can Transform Your Life

I have a love-hate relationship with the New Year’s wellness frenzy. On the one hand, I love any excuse to lean deeper into the habits and routines that help me feel my best. But on the other, in our all-or-nothing culture, following weeks of parties, drinks, and our favorite indulgent foods, I’m overwhelmed by the shift to restriction. What’s more, I often find that many people make January resolutions with little intention or forethought—instead latching on to whatever’s trending. (75 Hard and 10K daily steps, I see you.) And while I once thought that Dry January was an unnecessarily tortuous, month-long challenge, any break from alcohol can help you become a more aligned and authentic version of yourself.

As I’ve been reflecting on and reconsidering my relationship with alcohol, this year’s Dry January came as an opportunity to explore sober curiosity further. Several weeks in, not only do I physically feel better—those “mysterious” headaches have disappeared—but I see myself transforming into a more confident and carefree woman. One who trusts in her ability to have fun entirely sober. With those results as proof, I’m convinced that Dry January is a month for all of us to practice embodying our highest selves. Doesn’t that sound like a good way to kick off 2024?

Editor’s note: This article is not intended to treat alcohol addiction. If you are struggling with substance abuse, consult with your medical provider or call the SAMHSA National Helpline at 1-800-662-4357 for support.

Dry January Tips to Make 2024 Your Healthiest Year Yet

Recent post-Covid years have seen a significant uptick in Dry January participants. Last year, 35% of consumers took part, up from 21% in 2019. Interestingly, 74% of Dry January participants reported succeeding in the challenge, compared to the 8-10% who saw their resolutions through.

But while many aim to take on the month without alcohol, anecdotally, I’ve observed people doing so without support or resources. Oftentimes, what this achieves is little beyond abstaining for the month, only to revert to old habits come February.

And sure, while some take on Dry January intending to maintain abstinence, most want to cultivate a more intentional relationship with alcohol. So how do you make that happen? By taking a more mindful approach.

This is everything you need—from affirmations to supportive mental and physical practices to books to yes, zero-ABV drinking alternatives—to help level up your Dry January. Who knows, it must just change how you approach everything.

Dry January Benefits

I connected with Marcus Sakey, co-founder of Ritual Zero Proof, to discuss why Dry January is a growing trend, particularly among younger consumers. Many approach it as a reset, he notes, “for both mental and physical health.” A hard reset at that. Post-holidays—a celebratory time of year—many swing to the opposite end of the spectrum, cutting out any and all indulgences. But as Sakey observes, Dry January is also an opportunity to explore a lifestyle of moderation.

While the timeline may vary depending on how much and how regularly you’re currently drinking, abstaining from alcohol may lead to the following benefits.

  • Better sleep. Sure, that glass of red wine might help you doze off, but it can disrupt sleep later on, leading to an overall lower-quality snooze. By taking a break from alcohol, you’ll sleep more soundly and wake up feeling better rested.
  • Brighter skin. The skin is the body’s largest organ, and what’s on the outside indeed reflects what’s within. Case in point: the relationship between alcohol and your complexion. Because alcohol is known to accelerate facial aging and increase the risk of rosacea, Dry January could also support your 2024 skin goals.
  • More energy and mental clarity. Goodbye, brain fog, and hello to a headache-free year. Alcohol is dehydrating and can cause your blood sugar levels to fall, leading to feelings of weakness and fatigue.
  • Improved sex life. While many of our dating lives may involve going out for drinks or we’re quick to cite the 2009 study that named red wine an aphrodisiac, alcohol consumption can impair sexual function in both men and women.
Champagne cheers.

Dry January Tips

Of course, for anyone who’s experienced the majority of their adult life socializing around alcohol, abstaining from it can pose a slew of challenges. It can be hard to know how to connect with others or even go out to dinner when a glass of wine sounds so good. But with a few simple Dry January tips up your sleeve, you can navigate these difficulties with ease. Not only that, but you may discover that you appreciate these moments of connection all the more.

Simple Ways to Get the Most From Your Dry January

  • Identify a support person. When we undergo something new, it’s important to have someone we trust and can lean on in our corner. This person doesn’t necessarily have to be doing Dry January, but it can be helpful for them to understand the specific challenges you’re facing.
  • Connect with like-minded communities. The beautiful thing about Dry January is that it’s an international movement—and you’ll find plenty of local or virtual communities to join. Visit Meetup to see what sober-curious groups are gathering in your area.
  • Explore zero-ABV options. If you still crave your signature drink, opt for a tasty non-alcoholic alternative. Ritual Zero-Proof, Non, Apothékary, and Figlia are all great options. Explore even more of our favorites.
  • Pour into your hobbies. With fewer weekend bar hops and Saturday mornings spent recovering from the previous evening’s festivities, you’ll find that you have more time to explore the activities that bring you joy and energy. At a loss for ideas? Here’s how to find a hobby.
  • Look at Dry January as an exciting challenge. One that’s “full of possibility,” Sakey says. Making significant behavioral changes inevitably opens us up to new ways of living and spending our time. Sakey encourages having fun with spirit alternatives and finding your new go-to mocktail. Be mindful of how you’re benefiting from this choice—mind and body—and be present for the ways in which it’ll positively impact your life moving forward.

The Easy Grain-Free Granola I Meal Prep Every Week

If you’re looking for a satisfying and healthy breakfast or snack option—that also happens to be grain-free—this granola is for you. I’ve been meal-prepping this exact grain-free granola recipe every Sunday for the past several months, and it’s so wholesome and delicious, I go through the entire batch most weeks. Packed with a variety of seeds, nuts, and coconut flakes, it’s perfect for those following Paleo, grain-free, gluten-free, or Keto diets—or simply anyone seeking a nutritious start to their day.

Why Eat Grain-Free

I’m working on a post that deep dives into why I’m currently following a grain-free diet (my reason is completely due to the gut health issues that have plagued me for years!) While grains are certainly not “bad” and can even be a really healthy part of some people’s diets, there are a variety of reasons why someone may choose to eliminate or cut back on grains.

  1. Lower Carb Content: Traditional granola typically contains grains like oats, which can be high in carbohydrates. Our grain-free version cuts down on carbs, making it a great choice for those following a low-carb or ketogenic diet.
  2. Gluten-Free: Going grain-free means avoiding gluten, making this granola suitable for individuals with gluten sensitivities or celiac disease.
  3. Nutrient-Rich Ingredients: Our recipe features nutrient-dense ingredients like seeds, nuts, and coconut flakes, providing essential vitamins, minerals, and healthy fats.
  4. Blood Sugar Control: With no grains or added sugars, this granola won’t cause rapid spikes in blood sugar levels, making it a smart choice for those monitoring their glucose.
grain-free granola recipe

This grain-free granola recipe is so simple, I don’t even follow a recipe when I make it on the weekend. Essentially, you take coconut flake cereal (I like this one from Thrive Market), a bunch of seeds, and a bunch of nuts. You spread them out on a baking sheet, then toss in a “wet” mixture of applesauce and egg white until evenly coated (these take the place of the sugar and oil that most granola recipes are loaded with!) Then, you bake until golden brown and crunchy.

grain-free granola recipe

My Favorite Ways to Eat Grain-Free Granola

Now that you’ve prepared this healthy grain-free granola, here are some delightful ways to enjoy it throughout the week:

  • Serve with nut milk and fresh berries for a refreshing breakfast.
  • Top your whole milk Greek yogurt or cottage cheese with a generous sprinkle of this crunchy goodness.
  • Get creative by using it as a salad topping for an unexpected and delightful crunch.
  • Satisfy your snack cravings by munching on a handful of this granola all on its own.

This granola is not only a healthier alternative to traditional granola—it’s also a versatile treat that fits into just about any diet (except nut-free!) Make a batch on Sunday, store it in a mason jar in the freezer, and enjoy it throughout the week in countless delicious ways.

Print

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Description

I make this easy grain-free granola recipe every Sunday, pop it in the freezer, then enjoy it all week on top of yogurt, fruit, or by the handful as a snack.


  • 3 cups Coconut Flakes cereal (I buy the one from Thrive Market—look for one with the main ingredient organic coconut meat)
  • 1 1/2 cups seeds of choice—I mix sunflower, pumpkin, and hemp seeds
  • 1 1/2 cups raw nuts of choice—slivered almonds and chopped walnuts are my picks
  • 1 egg white
  • 1 small container applesauce
  • 1/2 teaspoon salt
  • Cinnamon, to taste

  1. Preheat oven to 300 degrees.
  2. In a small bowl, mix together egg white, applesauce, salt, and cinnamon.
  3. Spread out the coconut flakes cereal, seeds, and nuts on a parchment-lined baking sheet. Pour the egg white mixture over, use your hands to toss together until everything is moistened, then spread out in an even layer.
  4. Bake for 20 – 30 minutes until starting to get toasty. Flip the granola and stir it around, then bake for about 15 more minutes until both sides are starting to turn golden brown.
  5. Remove from oven and let cool—the granola will become even crispier as it cools.

Notes

  • Feel free to swap an equal amount of any nuts or seeds—I’ve used flaxseeds, chia seeds, sesame seeds, pecans, and pistachios all with great success!
  • You can also use 1/4 cup canned puréed pumpkin in place of the applesauce. I love to do this in the fall with a pinch of pumpkin pie spice for “pumpkin spice” granola!
  • Prep Time: 10
  • Cook Time: 40
  • Category: breakfast

Keywords: grain-free granola