Is it just me, or is it all too easy to jump into planning the next year before truly reflecting on the previous one? Recently, I read “The PLAN” by Kendra Adachi and as expected it is full of wisdom. One of her points in the book is to look back before you look ahead. She says, “Reflection is simply noticing what’s already happened on purpose. It’s paying attention to the past so you can adjust as you move forward, prepare for the right thing, and intentionally live where you are.” She also reminds us to align our actions with what truly matters in our current season of life. I couldn’t help but tie these concepts into a holistic wellness review designed to look back on each area of health and well-being and then think about the next right thing.
Physical Health
Reflection: How does my body feel as I start the New Year? What signals is it giving me about my physical health?
Action: What steps can I take this year to feel stronger, more energized, or less stressed physically?
Mental Health
Reflection: What thoughts or beliefs shaped my actions last year?
Action: What mindset shifts or strategies might help me manage stress and focus on what truly matters to me in the year ahead?
Emotional Health
Reflection: How did I handle emotions like joy, stress, or frustration last year? What patterns do I notice?
Action: How can I create space for more positive emotions in my daily life this year?
Social Health
Reflection: How have my relationships supported or challenged my well-being?
Action: What changes can I make to cultivate deeper, more meaningful connections this year?
Environmental Health
Reflection: How does my current environment (home, work, community) impact my overall health?
Action: What small changes can I make to create a more health-supportive environment this year?
Existential Health
Reflection: What gives me a sense of purpose or meaning? How aligned were my actions with my values last year?
Action: What steps can I take to live a life more aligned with my purpose in the New Year or my current season?
As I reflect on these questions and focus on what truly matters to me, I hope you can do the same! May this reflection practice help you step into this new year feeling more balanced, intentional, and fulfilled!
Do you feel the pressure? The pressure to set a goal in the New Year? Maybe you are inundated with ads that make you feel like you should be working out more, eating squeaky clean, or organizing your entire house. While the new year can be an empowering time full of fresh start energy, it’s also a period when diet and wellness culture creeps in, pushing unrealistic standards and quick-fix solutions. This is your guide to navigating the new year noise and setting healthy and sustainable goals—without sacrificing your mental or physical well-being.
Why Avoid Diet Culture and Wellness Culture in Your Goal-Setting
The diet and wellness industries often capitalize on our insecurities to sell quick fixes and seemingly simple solutions, such as diet programs, water fasts, and “magic” supplements. It’s natural to feel tempted by the idea of looking and feeling better with minimal effort or time. After all, who doesn’t want to live their best life in 2025? However, these promises can lead us down a path of unsustainable practices that ultimately do more harm than good.
Diet and wellness culture will draw us in with the excitement of results, but leave us with:
Extreme restrictions, such as cutting out entire food groups or drastically reducing calorie intake.
Black-and-white or all-or-nothing thinking, where minor missteps feel like complete failures.
Unsustainable habits, like intense workout regimens or overly rigid meal plans.
A focus on weight loss over overall health, sidelining mental, emotional, and physical well-being.
As you can imagine, these approaches often lead to burnout, a negative relationship with food, and even long-term health issues.
By contrast, setting realistic and personalized goals—such as aiming to eat more vegetables daily, walking for 10 minutes after meals, or prioritizing quality sleep—can help you prioritize your well-being and foster lasting habits that support a balanced and healthy lifestyle.
Before Buying In To a New Year Program Look for These Red Flags
Not every diet or wellness program is created with your health in mind. Many are designed to capitalize on trends and generate profits rather than support sustainable, evidence-based practices. Here are some red flags to watch for:
Promises of rapid body transformations, like losing a significant amount of weight in just a few weeks. Ads will focus on body shape and weight as the ultimate path to health and success.
Elimination of entire food groups, such as carbs or fats, without clear medical reasoning.
Relying on expensive products, such as proprietary supplements, shakes, or equipment, as the “key” to success.
Lack of credible science, often highlighted by vague claims or testimonials instead of peer-reviewed studies. There is power in a testimonial, but one person’s experience does not equate to solid evidence it will work for you.
One-size-fits-all solutions, ignoring individual differences in lifestyle, culture, access, and health needs.
If a program feels overly restrictive, too good to be true, or guilt-inducing, it’s worth reevaluating its suitability. Instead, look for approaches that emphasize balance, flexibility, and long-term health benefits without extreme measures.
6 Steps to Setting Healthy, Sustainable Goals
1. Reflect on Your Why
Start by asking yourself why you want to pursue a particular goal. Is it to feel more energized? Improve your mental clarity? Build strength? Understanding your intrinsic motivation ensures your goals align with your values, not societal pressures.
Example: Instead of “I want to lose 20 pounds,” think, “I want to feel more energetic during the day so I can play with my kids.”
2. Focus on Behaviors, Not Outcomes
Rather than setting goals based on results (like a specific weight or body size), focus on actions you can control. Behavioral goals are more actionable and less tied to external validation.
Examples:
“I will cook a balanced dinner three nights a week.”
“I will take a 10-minute walk after lunch.”
3. Make Your Goals SMART
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps you create clear and realistic goals you can track over time.
SMART Goal Example: “I will drink at least 6-8 cups of water daily for the next 30 days.”
4. Build in Flexibility
Life happens, and rigid plans often lead to guilt or giving up entirely. Create goals that allow for adjustments and recognize that progress is not linear.
Example: Instead of “I’ll work out every day,” aim for “I’ll move my body in a way I enjoy at least 4 times a week.”
5. Celebrate Non-Scale Victories
Health isn’t just about numbers. Celebrate achievements like improved energy, better sleep, or feeling more confident.
Examples of Non-Scale Victories:
Completing a challenging yoga pose.
Preparing a new healthy recipe.
Feeling less stressed during the workday.
6. Seek Support and Accountability
Share your goals with a trusted friend, family member, or a professional like a registered dietitian. Having a support system can keep you motivated when challenges arise.
Pro Tip: Check your insurance plan because it may cover visits with a Well Balanced dietitian at no additional cost. See how to check coverage in our FAQs.
5 Goal Ideas For Sustainable Healthy Habits and Non-Restrictive Eating
If you’re looking for inspiration, here are a few balanced and diet-culture-free goals:
Add a vegetable to one meal every day.
Eat the majority of your meals mindfully at a table.
Start your day with a balanced breakfast that contains fiber and protein.
Take a stretch break every hour if you work at a desk.
Schedule one self-care activity a week, such as journaling or walking in nature.
Food for Thought
Setting healthy, sustainable goals doesn’t mean you have to overhaul your life or conform to diet culture’s unrealistic standards. By focusing on habits that nurture your overall well-being and embracing flexibility, you can make meaningful progress that lasts.
Are you ready to set goals that work for you? Let’s chat about how Well Balanced Nutrition can support your journey. Schedule a free clarity call today!
Gifting sweets is a go-to during holidays and celebrations. But if you’re looking for a more balanced approach, check out these creative, healthy alternatives that bring joy without the sugar rush.
Healthy Gift Ideas
For Teachers:
Fruit baskets: Fresh, colorful, and nutritious.
Tea or coffee: Pair with a cute mug and a small candle for a thoughtful touch.
Homemade granola or trail mix: Package in a mason jar for a personal feel.
Cozy Night In Basket: Everything you need to take a break from the hustle and bustle and relax!
Scented Goodness: Essential oils are relaxing, smell great, and are perfect for gift-giving.
Experience-Based Gifts: Instead of physical items, exchange experiences such as cooking classes, escape room tickets, or online courses. Websites like Airbnb Experiences or MasterClass have unique options to gift.
Why Go Balanced?
Sugar is fun and can make a lovely treat, but many people feel bombarded with sweets this time of year. Offering healthier gifts like these shows you care about your loved ones’ well-being in a fun, meaningful way.
Final Thought
Gifting doesn’t have to be all sweets and treats. With these ideas, you can think outside the candy box and share gifts that feel good and do good.
Looking for a healthy snack that’s easy to make, packed with nutrients, and perfect for busy days? Energy bites are the ultimate solution. They’re quick, customizable, and great for keeping you fueled on the go. Whether you’re craving something sweet, savory, or nutty, we’ve got you covered with these 6 delicious energy bite recipes and tips for perfecting your own versions tailored to you!
Why Make Your Own Energy Bites?
Energy bites are not only convenient but also allow you to control the quality of the ingredients and the amount of sugar/sweetness you want. Plus, they’re packed with nutrients to keep you fueled throughout the day, making them perfect for busy mornings, workout recovery, or an afternoon pick-me-up.
The Formula for Perfect Energy Bites
Creating the perfect energy bite is easy when you start with this simple formula:
Oats (old-fashioned oats will provide a slightly chewy texture or quick oats create a softer, smoother texture, and quicker prep. We do not recommend using steel-cut oats.)
Nut Butter or Seed Butter (any type works from peanut butter to sun butter)
Sweetener of choice (liquid sweeteners like honey, maple syrup, or agave work best, but you’ll see in some of our recipes we use dates)
Add-ins (dried fruit, nuts, flax meal, chia seeds, or even mini chocolate chips)
Once you’ve got the basics down, you can start experimenting with different combinations!
Base Recipe for Energy Bites
Here’s a basic recipe you can use as a starting point:
Ingredients:
1 cup quick oats (gluten-free, if needed)
1/2 cup peanut butter (or any alternative)
2 tablespoons sweetener (honey, maple syrup, or agave nectar)
1/2 cup flax meal (ground flax seeds)
1/2 cup chocolate chips (optional)
Unsweetened coconut flakes (optional)
Directions:
Add all ingredients to a large mixing bowl and stir until everything is well incorporated.
If the mixture seems dry, add liquid (water will do) one tablespoon at a time until you reach the right consistency.
Using a small ice cream scoop or two spoons, portion out the mixture into 24 bites.
Serve and enjoy! This recipe makes 8 servings, and the bites can be stored in the fridge for a week.
Get Creative and Experiment with Different Mix-Ins
The beauty of energy bites is their versatility. You can switch out ingredients based on what you like or what you have on hand. Here are a few ideas:
For the crunch: Add nuts like almonds, walnuts, or pecans.
Nutrition benefits: Nuts add protein, fiber, and healthy fats, keeping you full longer.
For fruity sweetness: Toss in dried fruits like cherries, cranberries, raisins, or apricots.
Nutrition tip: Look for options with no added sugar.
For a nutritional boost: Include chia seeds, flaxseeds, or hemp hearts.
Seeds boost fiber, protein, and healthy fats for steady energy.
For protein: Add a scoop of protein powder or collagen powder to give your bites an extra nutritional punch.
Start with Small Batches
Making small batches (e.g., half or a quarter of a full recipe) allows you to try out different ingredient combinations without wasting too much if a batch doesn’t turn out as expected. Small batches make it easier to adjust flavors, sweetness, and textures. You can taste-test as you go and tweak ingredients incrementally, finding the right balance for your palate.
Don’t be discouraged by a batch that doesn’t turn out as you hoped. Each attempt is a step toward perfecting your recipe. If something doesn’t work, think about what might have gone wrong—was it too sweet, too dry, or lacking flavor? Over time, you’ll develop a sense of what works well together and how to adjust ratios for different flavors. This refinement process is part of the fun!
If you aren’t quite ready to get creative on your own and want a place to start, we’ve got you covered. Below you’ll find 6 different energy bite recipes with unique combinations.
Here’s 6 Combinations You’ll Want To Try
1. Almond Joy Energy Bites
Inspired by the classic candy bar, these bites combine chocolate, coconut, and almonds for a satisfying sweet treat.
Ingredients:
1 cup rolled oats (gluten-free if needed)
1/2 cup almond butter
1/4 cup shredded unsweetened coconut
2 tablespoons maple syrup
1/4 cup mini dark chocolate chips
1/4 cup chopped almonds
Directions:
Mix all ingredients in a bowl until well combined.
Add a splash of almond milk if the mixture is too dry.
Roll into bite-sized balls and refrigerate until firm.
2. Peanut Butter Banana Energy Bites
This combination of peanut butter and banana is a classic, perfect for a nutritious, naturally sweet snack.
Ingredients:
1 cup quick oats
1/2 cup peanut butter
1/4 cup mashed ripe banana
1 tablespoon honey or maple syrup
1 tablespoon chia seeds
1/4 teaspoon cinnamon
Optional: 1/4 cup mini chocolate chips or dried banana chips for extra flavor
Directions:
Mash the banana in a mixing bowl, then add the oats, peanut butter, sweetener, chia seeds, and cinnamon.
Mix well until combined. Add a bit of almond milk if needed for consistency.
Roll into small balls and chill in the fridge for at least 30 minutes before serving.
3. Cranberry Pistachio Energy Bites
For a tart and nutty flavor combination, these bites feature dried cranberries and crunchy pistachios.
Ingredients:
1 cup rolled oats
1/2 cup cashew or almond butter
1/4 cup dried cranberries, roughly chopped
1/4 cup pistachios, chopped
2 tablespoons honey or agave syrup
1 tablespoon flax meal (ground flax seeds)
Directions:
Combine all ingredients in a large bowl and mix until everything is evenly distributed.
If the mixture seems too dry, add a tablespoon of water or milk until it holds together.
Roll into balls and refrigerate for about 30 minutes before enjoying.
The next three recipes are a little more complex. Instead of a liquid sweetener, they use dates and instead of mixing with your hands or a spoon, a food processor is recommended.
4. Pumpkin Pie Bites
Perfect for fall, these bites combine the warmth of pumpkin and spices with a chocolate drizzle.
Ingredients:
1/4 cup medjool dates, pitted
1/4 cup unsalted almond butter
1/4 cup pumpkin puree
2 tsp maple syrup
1 1/2 tsp pumpkin pie spice (ginger, nutmeg, cinnamon)
1/4 tsp salt
2 Tbs coconut flour
1 1/2 cups oats
1/4 cup dark chocolate, melted
1 tsp coconut oil
1 Tbs sliced almonds for garnish
Directions: Soak dates in boiling water, then combine all ingredients (except chocolate and almonds) in a food processor. Once chilled, roll into balls and drizzle with melted chocolate. Garnish with almonds for an extra crunch!
5. Carrot Cake Bites
Like a bite-sized version of your favorite cake, packed with oats and shredded carrots.
Ingredients:
1/4 cup almond butter
1/2 cup medjool dates, soaked in boiling water
1 cup quick-cook oats
1/4 cup finely shredded carrots
1/2 tsp vanilla extract
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1/4 cup finely chopped raw walnuts
Directions: Blend all ingredients except walnuts in a food processor. Roll the mixture into balls and coat one side with chopped walnuts for a crunchy, satisfying texture.
6. Ultimate Coffee Energy Bites
For coffee lovers, this recipe brings a caffeine boost with every bite.
Ingredients:
1 1/2 cups raw pecans
4 medjool dates, pitted
1 Tbs chia seeds
1 tsp ground coffee beans
1 tsp cocoa powder
2 Tbs coconut oil
1 tsp vanilla extract
Salt to taste
Directions: Pulse pecans in a food processor, then add the rest of the ingredients and mix until smooth. Form into 12 bites and refrigerate until firm. Dust with extra cocoa powder for a rich finish.
PRO TIPS:
Adjusting Proportions Based on Ingredients
If you’re using ingredients with high moisture content, such as fresh fruits (like mashed bananas or pumpkin), you may need to reduce the amount of liquid or nut butter in your recipe to maintain the right consistency. If you find that your mixture is too soft, consider increasing the dry components, like oats or protein powder, to absorb some of the extra moisture.
How to Keep Energy Bites from Crumbling
On the other hand, sometimes energy bites can end up a little too dry and crumbly. If this happens, don’t worry—it’s easy to fix! You can bind the ingredients together by adding a bit more liquid sweetener, nut butter, or even just a small splash of water. Start with a teaspoon at a time until the mixture holds together when pressed.
TRY THIS – The mixture can be sticky but wearing gloves or spraying your hands with a non-stick spray can help!
How to Make Energy Bites Last Longer
If you want your bites to stay fresh as long as possible, store them in the freezer. Most recipes will last up to a month in the freezer, and they’re ready to eat after just a few minutes of thawing. If you plan to keep them in the fridge, they’ll last about 1-2 weeks.
TRY THIS – If you need a quick snack for the week, make a large batch of energy bites, freeze them, and grab a few as needed.
Time to try for yourself!
Now that you’ve got 6 mouthwatering energy bite recipes and some pro tips, it’s time to start creating! Whether you’re packing these bites for a busy workday, after the gym, or for a kid-friendly snack, they’re sure to hit the spot.
As September rolls in and the leaves start to turn, there’s a certain magic in the air. Fall brings cozy sweaters, pumpkin everything, and a fresh start. But it can also bring a dip in energy as the days get shorter and the pace of life picks up. Don’t worry; I’ve got some simple, fun tips to help you recharge your energy this fall. Let’s dive into how you can embrace the season, nourish your body, and feel your best as we head into autumn.
Savor the Season’s Harvest
Fall is bursting with delicious, nutrient-rich foods that can give your energy levels a natural boost. Apples, pumpkins, sweet potatoes, and Brussels sprouts are all in season and packed with vitamins, fiber, and antioxidants. According to a study published in Nutrition Reviews, foods rich in fiber and antioxidants can improve overall energy levels and metabolic health. You’ll likely see some of our fall favorites if you receive our weekly recipe in your inbox!
Spice It Up with Fall Flavors
Adding spices like cinnamon, nutmeg, and ginger to your meals not only enhances flavor but can also support energy and digestion. Cinnamon, for example, has been linked to improved blood sugar control, which helps maintain steady energy levels throughout the day. What’s more delicious than adding cinnamon to your oatmeal, coffee, muffins, toast, yogurt, or smoothie?
Stay Hydrated with a Fall Twist
As the weather cools down, it’s easy to overlook hydration. However, staying hydrated is crucial for maintaining energy levels. Herbal teas and warm beverages can be a great alternative to cold water. According to the Journal of Human Nutrition and Dietetics, adequate hydration is essential for physical and mental performance, and warm fluids can be just as effective in maintaining hydration as cold drinks.
While it’s tempting to indulge in fall treats like sugary pumpkin spice lattes daily, moderation and balance are critical. If you want to enjoy a comforting latte daily – find ways to reduce the added sugar content and pair it with protein. Research in Nutrients reveals that combining protein with carbohydrates can help reduce the glycemic impact of sugary foods, stabilizing blood sugar and energy levels. So, pair your sugary treat with protein or fiber-rich foods to prevent energy crashes and tackle your morning strong.
Move with the Season
Fall is a beautiful time to get outside and enjoy the crisp air. Whether hiking to see the fall foliage or raking leaves, physical activity can boost your energy and improve your mood. The American Psychological Association highlights that physical activity, especially in natural settings, can reduce stress and increase energy levels. So, get outside and embrace the season as much as you can.
Adjust Your Sleep Routine
As the sun sets earlier, it’s important to adjust your sleep routine to maintain energy levels. Research published in Sleep Medicine Reviews indicates that maintaining a consistent sleep schedule and creating a calming pre-sleep routine can improve sleep quality and overall daytime energy.
Practice Gratitude and Reflection
Fall is a season of change, making it a great time for reflection and gratitude. Research in the Journal of Positive Psychology suggests that practicing gratitude can lead to increased energy, reduced stress, and improved overall well-being.
FOOD FOR THOUGHT
Fall is a season of warmth, change, and renewal. By embracing the season’s bounty, savoring fall flavors, staying active in nature, adjusting your sleep, and practicing gratitude, you can recharge your energy and enjoy all the beauty of autumn. Use these strategies to keep your energy and joy high all season long, and if you need support from a friendly dietitian, we’re just a phone call away!
References:
Nutrition Reviews. (2020). Dietary Fiber and Energy Metabolism. Nutrition Reviews, 78(3), 244-256.
Journal of Diabetes Science and Technology. (2018). Cinnamon and Blood Sugar Control: A Review of Clinical Trials. Journal of Diabetes Science and Technology, 12(5), 1022-1031.
Journal of Human Nutrition and Dietetics. (2015). Hydration and Health: A Review. Journal of Human Nutrition and Dietetics, 28(5), 590-601.
American Psychological Association. (2022). The Benefits of Physical Activity in Natural Settings. American Psychological Association.
Sleep Medicine Reviews. (2019). Sleep Hygiene and Sleep Disorders: A Review. Sleep Medicine Reviews, 43, 81-90.
Journal of Positive Psychology. (2016). Gratitude and Well-Being: A Review of the Literature. Journal of Positive Psychology, 11(2), 142-156.
