Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.

ASK US ANYTHING: HOLIDAY WEEKEND HACKS

Whether you’re hitting the road for one final beach getaway or staying put and hosting friends, there’s something about Labor Day weekend that gives major feels. With food and drinks likely to play a big role over the next few days, we’re here to help so that Tuesday doesn’t feel like day 1 😵‍💫.

1. Eat breakfast: While skipping meals may seem like an easy way to save up for the good stuff, it usually backfires and causes us to overeat. In fact, studies show eating a well-balanced breakfast (with protein) improves appetite control and satiety while increasing your body’s ability to burn calories.

2. Start with a veggie: Eating vegetables provides important vitamins and minerals often absent in those table fries. Veggies also have fiber, which helps us feel fuller for longer and keeps the gut happy 💩. But did you know that eating veggies FIRST at a meal can also slow the rise of your blood sugar versus starting with the bread basket? That’s likely thanks to fiber, which slows the digestion of carbs (glucose) in your bloodstream.

3. Drink mindfully: While there’s certainly no shame in having a cocktail, drinking in excess pretty much wreaks havoc on your body. In fact, new research shows even moderate drinking (1 drink for women and 2 for men, daily), isn’t as beneficial as once believed. Regardless of your choice, always make sure to eat before, alternate each drink with a glass of water, and opt for lower-sugar alternatives such as wine, spiked seltzer, or clear liquor + club soda situation.

4. Don’t come home to an empty fridge: Have a game plan for when you return home so that the weekend doesn’t turn into a full week of takeout. Order groceries online or decide ahead of time what to dig out from the freezer. We’re big fans of Whole Foods grocery delivery and Hungryroot.

PRODUCT SPOTLIGHT

We’ve been crushing on this NYC-based, female-founded brand for years now. Haven’s Kitchen makes bomb sauces with simple ingredients that help elevate any meal. Some of our faves are the Gingery Miso Sauce (great on fish) and Herby Chimichurri (perfect for pasta). Plus, they recently dropped a new aioli line full of flavor and pizzazz. Find them here.

SERVE IT UP

In the spirit of veggies, this crunchy slaw features Haven’s Kitchen Sunshine Chili Aioli and is the perfect side addition to any meal on the grill this weekend. Short on time? Buy the cabbage pre-washed and cut so you can spend less time in the kitchen and more time outside.

Get the recipe here.

THE SNACK SECTION

Snackable tips, tricks, and fun facts for a healthier lifestyle.

In honor of LDW, we’re letting you in on our top menu picks for when the traffic hits and you need to refuel.

For more travel tips and tricks check out @do.nutrition

LET’S CONNECT

As we set out on this journey to create a community that loves nutrition as much as we do, your feedback is essential. Have a brand, topic, service, or business you want featured? Have thoughts on collaborating? Or just want to say hey 👋🏻? We want to hear all about it.

Cheers to good health,

Char & Jen