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Archives for June 2018

31 Non-Diet Habits to Focus On This Summer (Instead of Dieting)

June 1, 2018 by Brianna Tobritzhofer Leave a Comment

non diet habits
non diet habits

It’s that time of year again: when everywhere we go and everywhere we look, “summer ready” diets are taking over.  Magazines are promoting their beach body cleanses and detoxes.  Big diet companies, such as Weight Watchers, are offering free weight loss programs to teens during the summer months (I still can’t believe this is a thing).  Everyone and their mom is talking about what diet they are going on or what foods they’re planning to eliminate in an effort to lose weight.

I’m not sure what type of world we live in – a world where dieting and having a “perfect” body and losing weight seem to trump actually enjoying ourselves and living our lives.  I don’t know about you, but I’d rather enjoy my summer by spending time outside doing activities I love, eating ice cream cones, enjoying a beer on the patio…instead of counting calories, planning when I’m going to have my next meal replacement shake, or worrying about what I’m going to eliminate from my diet next.

Some people might say that the diet they are on is in an effort to get healthier.  Okay, but there are SO MANY THINGS you can do to get healthier instead of go on a diet.  There is an overwhelming amount of evidence that shows most diets don’t work over the long-term.  So why focus on something that makes you miserable, stressed and borderline malnourished rather than establish fulfilling healthy habits that you can keep up with forever?  All while maintaining your happiness and sanity.

If you’ve still got your heart set on a diet and aren’t sure what to focus on instead, don’t fear!  I put together a list of activities and habits for you to keep on your mind instead during the summer months.  All of these involve a variety of different aspects of your health, from the foods you eat to proper hydration to stress relief.  When you’re finished, leave a comment with one of these habits or activities that you want to work on this summer! 

31 Non-Diet Health Habits to Focus On This Summer 

Take a cooking class or buy a cookbook & try some new recipes!  Making home-cooked meals is good for the soul.

Drink lots of water!  Staying hydrated is important for keeping your energy levels up and it also keeps your skin healthy.

Go to an outdoor yoga class (there are many of these in the Minneapolis area!).

Try a farm-to-table restaurant in your area, which will support your local farmers and expose you to new seasonal foods.

Got probiotics?  Fermented foods & beverages are a source of the probiotics (healthy bacteria) that keep your gut and immune system functioning properly.  Some fermented foods to try include kimchi, sauerkraut, kombucha, yogurt with live active cultures and kefir.

Spend time in nature!  Go for a walk outside, a hike in the woods or a bike ride on a scenic trail.

Work on stress management. A few strategies for this include meditation, deep breathing, yoga, talking to a friend or journaling.

Take time to stretch throughout the day, especially if you have a job that requires a lot of sitting.

Start a gratitude journaling practice. One way to do this is by writing out 3 things that you are grateful for every day.

Eat breakfast every day! This helps keep your blood sugar balanced so that you’re not feeling hungry and irritable all day long. Including breakfast in your day may also help with concentration, focus and productivity. Not sure what to eat for breakfast? Try a smoothie!  Here are a few recipes to get you started: Layered Banana Cherry Smoothie, Purple & Yellow Smoothie , Peanut Butter Banana Smoothie.

Try shopping at a farmer’s market instead of the grocery store. This is a great way to support the local food movement, and provides some inspiration to include new veggies in your diet.

Practice mindful eating by eating meals away from your desk and other distractions. If possible, eat your lunch outside in the sunshine! This will leave you refreshed & motivated to take on the rest of your day.

Try a workout that you haven’t tried before. Some options include yoga sculpt, barre, rock-climbing or cycling.  You never know what you might end up really enjoying.

Join a club you’ve been interested in, or invest your time in your favorite hobbies.  My favorite hobbies: reading, writing, cooking, photography, exploring the food & coffee scene in the Twin Cities, and petting my dog (and other people’s dogs).

Consume a well-balanced diet that includes a variety of foods from ALL the food groups. As often as possible, incorporate sources of carbs, fat and protein into all of your meals.

SLEEP. Sleeping is so incredibly important for your overall health.  I have always struggled with my own sleep issues, but I’ve found that trying to go to bed at the same time every night can be super helpful.

Make time for your relationships. Set aside time every week to hang out with your friends and family (OUTSIDE of social media).

Make a point to try new foods, including vegetables and fruits, that you haven’t tried before on a regular basis.

Take a day or two off work, just to take the day off work.  We all need days scheduled (besides the weekends) to do absolutely nothing.

Throw away your scale. Focus your health efforts on how you feel, not on a meaningless number.

Don’t forget to get a little sun every once in a while.  It’s the best source of vitamin D, and may help improve your mood (make sure to put sunscreen on after your skin has been exposed to the sun for about 10-15 minutes, and don’t get burnt like I did when I was in the Dominican Republic last month!).

Make salads that incorporate lots of fresh fruit and in-season veggies, healthy fats and protein. There is nothing more refreshing than a summer salad when it’s hot out!

Don’t resist cravings or restrict foods that you love – you’ll likely overindulge later on. Allow yourself to have the snack, the dessert, the ice cream and move on.

Limit your alcohol intake. We all love to sip on beers and refreshing cocktails during the summer months. But overdoing the alcohol can have a negative impact on your energy levels, skin, metabolism, and digestion…to name a few.  Instead of boozin’, sip on non-alcoholic beverages such as sparkling water, tea or kombucha.

Avoid hanging out with people who are obsessed with dieting and talking about weight. You don’t need that kind of negativity in your life.  There are many other more productive and important things you could be talking or thinking about.

Read a book for pleasure.

Take a nap when you need one.  Naps aren’t only for the kids!

Spend some time volunteering for an organization or a cause that you support, such as an animal shelter.  Animal shelters often host outdoor events during the summer months, which can be a fun activity.

If you struggle to find the time to cook at home, invest in a healthy meal kit service such as Hello Fresh or Blue Apron. This eliminates the grocery shopping, some of the meal prep and the thinking (since you won’t have to worry about what you’re going to make for dinner!).

Go berry picking – this is such a fun summer activity.  It gets you outside and you’ll get a dose of antioxidants in your diet with all the berries you’ll be eating.

Channel you inner green thumb and plant a garden.  If you don’t have space for a garden, make a point to bring more plants into your home. Plants help to purify the air, and having them around may help reduce stress levels.

What non-diet health habits will YOU be focusing on this summer?!

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Looking for an expert nutrition writer? You've come to the right place! Bri Tobritzhofer is a Minneapolis-St Paul based registered dietitian and expert nutrition writer. She has a mission to help your wellness brand stand out with credible, science-based content that is easy to understand and relatable to your audience. Read More…

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I figured today would be a good day to make an app I figured today would be a good day to make an appearance in this account again 🤩 after abandoning it for a couple of months. Happy Registered Dietitian Day! I just had to share these adorable cards that I got for my team from @rootandriseacademy. They are a great reminder that dietitians are humans, too! What this means:

1) We eat cookies. And dessert. And pizza. And all the other foods that diet culture has deemed as "bad." (Gasp)
 
2) We have hobbies that are not nutrition-related! It's true, most of us don't spend all of our free time cooking and meal planning and reading nutrition books.

3) Although we love all things food and nutrition, we don't want to talk about it alllllllllll the time or hear about everyone's adventures with the latest fad diets.

4) We don't have the nutrition information of every single food memorized (I know, crazy right??!?).

What misconception about RDs did I miss?!
If you're a dietitian or other nutrition professio If you're a dietitian or other nutrition professional just getting started in the freelance writing field, it can be daunting! When I first dove into the world of freelance writing a few years ago, there was a huge learning curve and I continue to learn more every day. ⁠
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In my latest blog post, I share 5 things I learned about writing last year. Check it out at britobynutritionco.com. ⁠
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What would YOU add to this list? ⁠
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#registereddietitian #dietitianapproved #dietitiansofig #nutritionblogger #healthblogger #wellnessblogger #freelancewriter #writingtips #RD2be #futuredietitian #contentwriter #copywriters #writerssupportingwriters #healthwriter #nutritioncontent #contentcreator #eatright #onlinenutrition #dietetics #dietitian #blogger #nutritionbusiness #dietitianbusiness #rdchat #rdsofinstagram #nutritionanddietetics
What are your biggest wellness challenges during t What are your biggest wellness challenges during the winter months? ⁠
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Winter is tough. It's cold (well, at least it is up here in the Midwest!) and there are fewer daylight hours, which increase the risk of Seasonal Affective Disorder (SAD). Add a global pandemic, a coup attempt, and other major political & social events on top of it...staying on top of your wellness right now might not exactly be making the top of the priority list. ⁠
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I get it, I have been struggling with this too! However, staying on top of our mental and physical health during these times is incredibly important. In February, I'm giving a presentation for @ilea_msp on the topic of "winter wellness" and I hope to write a blog post on this soon as well. I'm wondering what YOUR biggest wellness challenges or questions are right now - send me a DM or share them with me in the comments! Whether it be eating vegetables, sleep habits, exercise goals...OR if you have your own tips for how you've been taking care of yourself during this time, I'd love to hear about those as well!
What non-diet health habits do you want to focus o What non-diet health habits do you want to focus on this year?

As we move into 2021, I hope you can prioritize taking care of yourself - not through jumping on the latest fad diet train, cleanses, or detoxes - but by prioritizing your mental health, drinking more water, eating foods that make you feel good AND foods that comfort you and make you happy. I hope you can find balance in your lifestyle and free your brain from obsessing over food and diets.

Head to the link in my profile for a post I wrote a few years ago: "Why a Diet is Not the Answer." I talk about why diets don't work, questions to ask yourself before starting a diet, and what to do instead.
All I want for Christmas is sunflower seed butter! All I want for Christmas is sunflower seed butter! Just wanted to share one of my favorite @traderjoes products - I could eat this stuff all day every day. Sunflower seed butter is a great alternative for those who have peanut allergies OR if you're just looking to switch up your peanut butter routine. Who else is a sunflower seed butter fan?!

#traderjoes #peanutbutter #sunbutter #snacks
Food insecurity has increased significantly in the Food insecurity has increased significantly in the U.S. during the pandemic. Community organizations have been working tirelessly during this time (and always) to make sure people are fed and nourished, whether that is through meal deliveries, contactless food pantries, and more.

In my latest published article for Tastings, I talk about how Food is Medicine organizations like @openarmsmn are working to support people living with chronic and serious illnesses during this time – and the many challenges that people with health concerns face when it comes to the social determinants of health.

Tastings is a newsletter that goes to registered dietitians who are in the Food & Culinary Professionals Dietetic Practice Group (DPG). If you’re an RD, writing for DPGs is a great way to get your foot in the door with freelance writing.  If you’re not a part of this group, but interested in learning more, feel free to send me a message!

#freelancewriting #nutritionwriter #dietitianwriter #registereddietitian #tastings #foodismedicine #foodinsecuriry #chronicillness #hungerawareness #publichealth
Freelance nutrition writing. This is a growing ar Freelance nutrition writing.

This is a growing area of the dietetics field, and let's face it: it's becoming more competitive and desirable during COVID times. It's profitable, can be done remotely, and nutrition experts are NEEDED by many companies.

I've been in the nutrition writing space for several years now, and thought I would share how I got there on britobynutritionco.com. My first blog post in over a year is live 🤗. 

Also, welcome to this account! Here, I will be sharing all things freelance writing to help other RDs who want to get into this area.
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Looking for an expert nutrition writer? You've come to the right place! Bri Tobritzhofer is a Minneapolis-St Paul based registered dietitian and expert nutrition writer. She has a mission to help your wellness brand stand out with credible, science-based content that is easy to understand and relatable to your audience. Read More…

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