If you’re just beginning a low carb diet, you may not know where to start when it comes to finding meals that are relatively low carb while still giving your body the essential nutrients it needs to thrive each day. Meal replacement shakes are a fast and easy way to get a good amount of vitamins and minerals at once, while still drinking something that will keep you full. Although, there are so many different meal replacement shakes out there, how do you know which ones are the best when it comes to following a low carb diet? Thankfully, I’ve done the work for you and found the best low carb meal replacement shakes around that will leave you satisfied without breaking your diet. Let’s dive in! 1. Better Blend  Better Blend has a meal replacement shake that everyone will love. Called the “Blends”, there are over 20 different flavors to choose from! Perhaps the best part about Better Blend is that all of their Blends contain all the good stuff and none of the bad, all while being relatively low in carbs. Every blend is low in calories, carbs, sugar, and fat, then fortified with 50 vitamins and minerals. Plus, the fantastic flavor will blow your mind, people can’t believe that something so healthy can taste so good, just check out our reviews! Better Blend currently has three locations across the Cincinnati/Northern Kentucky area, so next time you’re out stop by and see what Better Blend’s all about! You can also check out their website here or browse their menu here . 2. Ketologie Ketologie is a keto protein shake that comes in two flavors: Vanilla and Strawberry. Ketologie shakes can be used as a meal replacement because a serving size provides your body with 300 calories, plus there is 14 grams of protein and health fats are included. Ketologie is also sugar free and contains no artificial sweeteners. When it comes to customer reviews they are doing relatively well, with a 4.5 out of 5 stars on their Amazon reviews. Customers say they love the taste and are satisfied with the results. 3. Keto Cheesecake Keto Cheesecake can be consumed on its own or it can be added to a protein shake of your choice for some extra flavor and sweetness. The Keto Cheesecake mix is made with real cream cheese and has 160 calories per serving with 4 grams of carbs. Although, where Keto Cheesecake lacks is in the protein area with only 2 grams per serving. The low carb shake has a 4.4 out of a 5-star rating on Amazon, and reviewers claim the shake tastes incredibly similar to real cheesecake. 4. Ample Ample is a great low carb meal replacement shake to have you have travel a lot; that’s because the shake powder comes in a plastic bottle that you just need to add water or milk to and shake. The Ample shakes come in Vanilla and Chocolate flavors, and you can be put on a subscription service for the shakes if you like. The Ample shakes do provide your body with the nutrients it needs in order to be a quality meal replacement shakes. They have either 400 or 600 calories per serving, and they contain 25 or 34 grams of protein per serving, while still being below 16 grams of carbs per bottle. 5. HLTH Code HLTH Code has two low carb meal replacement shake options, they offer a Chocolate Macadamia flavor, as well as a Creamy Vanilla flavor. Each of their bags have 15 total meals in them and you can get them on a subscription basis. At 400 calories per serving, it’s a good alternative to an actual meal. Plus, there is 27 grams of protein per serving and only 13 grams of carbs. The powder also contains great ingredients like grass-fed collagen and apple cider vinegar. 6. Ketond Ketond has two flavors when it comes to their protein powder: Chocolate Fudge Brownie and French Vanilla Crème. Ketond protein powder is made up of 75% high quality fats, 20% protein, and then 5% net carbohydrates. Ketond has ingredients like coconut milk powder, macadamia nut oil, whey protein isolate, whole egg powder, cream and dairy powder, and prebiotic fiber in their shakes. There are 200 calories per serving with 11 grams of protein and 3 grams of carbs. On Amazon, the Ketond protein powder has a 3.9 out of a 5-star rating. 7. Left Coast Performance Keto Shake Left Coast Performance offers a chocolate flavored keto meal replacement shake. Each shakes has just 250 calories per serving, so you may want to double scoop this powder if you’re looking to replace a meal. A serving also contains 20 grams of fat, 1-gram net carbs, and 5 grams of MCT. The powder has ingredients like coconut oil powder, grass-fed collagen, cocoa powder, and Stevia. You can even add this powder to your coffee in the morning to replace a rich chocolate creamer. This keto shake has a 4.5 out of 5-star rating on Amazon, and reviewers say it taste great. 8. Keto Science The Keto Science meal replacement shake comes in a chocolate and vanilla flavor. This shake has energy boosting MCTs and it’s both keto and paleo friendly. The container comes with 14 servings and each serving contains 224 calories, 8 grams of protein, and 2 grams of net carbs. You can always double up the scoop per serving if you want the added calories to make this shake a true meal replacement. The Keto Science shake has a 4.5 out of a 5-star rating on Amazon, and you can subscribe to get the powder monthly if you’d like. 9. 310 Shake The 310 shake is a plant based meal replacement drink so it’s good for those who are vegan or vegetarian. With the 310 shake, there is four different flavors to choose from: Mocha, Salted Carmel, Vanilla, and Chocolate. 310 also comes in different sizes, you can get a single serving shipped to you or choose between 14 and 28 servings. You may need to double scoop this one in order to make it a true meal replacement because there are only 90 calories per serving. With 1.5 grams of fat per serving and 7 grams of carbs per serving, this shake is low in both fat and carbs. The 310 shake has a 4.2 out of a 5-star rating on Amazon, and people love the variety of flavors they have. 11. Gemini Gemini is a vegan meal replacement shake that comes in two flavors: Haley’s Vanilla and Cosmic Chocolate. A serving of Gemini contains 16 grams of protein from 3 organic and vegan protein sources, the powder is also made with 14 different superfoods. Gemini is also gluten-free, dairy-free, and soy-free. Two scoops of the powder contain 180 calories, 6 grams of fat, and 16 grams of carbs. This is a great shake for vegans who want to make sure they are getting enough protein in their diet. 12. Keto Chow Keto Chow is a good low carb meal replacement shake option for those who want to try more flavors than just vanilla and chocolate. Keto Chow has the normal vanilla and chocolate flavors while also having flavors like: lemon mering, pistachio, apple pie, and pumpkin spice caramel. Keto Chow is 133 calories, 1.05 grams of fat, and 1.8 net carbs per serving before you add in any milk or fats. You can also use this powder in cooking things like desserts, snacks, and even some entrees according to their website. Keto Chow has a 4.4 out of a 5-star rating on Amazon. 13. Ka’Chava Ka’Chava is a powder blend of organic superfoods and plant-based proteins. The shakes come in a vanilla and a chocolate flavor, and they have great ingredients like omega-3s, greens, and several different fruits. A serving size is two heaping scoops of Ka’Chava powder and it includes 240 calories, 7 grams of fat, and 24 grams of total carbs. The reviews on Amazon are relatively good with a 4.5 out of a 5-star rating. Ka’Chava even has different recipes on how to use their powder on their website. 14. Shakeology Shakeology is a good source of protein with 16-17 grams of high-quality protein per serving. The Shakeology powder also contains good things like enzymes, prebiotics, probiotics, fiber, and other vitamins and minerals. They offer both vegan protein blends and whey protein blends; plus, they have a variety of flavors like: cookies and cream, café latte, tropical strawberry, and classic vanilla and chocolate. One scoop gives you 160 calories, 2.5 grams of fat, and 18 grams of carbs. 15. Perfect Keto The Perfect Keto powder is a whey protein blend that comes in a chocolate and vanilla flavor. Perfect Keto is gluten-free, soy-free, and non-GMO, the powder also has added MCTs to help promote weight loss. When it comes to supplement facts, one scoop of Perfect Keto contains 100 calories, 4 grams of fat, 15 grams of protein, and 4 grams of total carbs. The reviews for Perfect Keto are pretty good with a 4.5 out of a 5-star rating on Amazon. Check out these great low carb meal replacements! Whether you’re following a strict keto diet, or simply just trying to be conscious about your carbohydrate consumption; there are so many different low carb meal replacement shakes put there, making it overwhelming to figure out which one is best for you and your lifestyle. Plus, Better Blend can make finding the best low carb meal replacement shake even easier because each 24-ounce Blend is low in carbs and high in protein. Each Blend is made with premium nutritional ingredients and the flavor is even better; because each Blend tastes just like its name. The Brownie Batter and The Lemon Up Blends are my personal favorites but you’re bound to find your own go-to flavor! My hope is that this short blog helped to lay out some great low carb shake options for you so you don’t have to do the research yourself!

You may not know it, but your gut health is incredibly important to your overall health. Your gut is where the food you eat is broken down, and where those nutrients are then distributed throughout your body. The only way to get the proper nutrients throughout your body is to have a digestive system that is well enough to give your body the best results possible. Your gut contains essential bacteria and immune cells that help your body fight disease and other unwanted things. The brain and the gut are also connected by nerves and hormones, so better gut health often means a happier and healthier you. If you feel like your digestive health needs some work, keep reading to discover foods that improve gut health. 1. Smoothies Depending on what ingredients you use, smoothies can help repair an unhealthy gut. Some of the best things to put in your gut healthy smoothies are foods like: spinach, chia seeds, ground flax seeds, and hemp seeds.  Better Blend has a fantastic reputation for creating gut healthy smoothies. They have a probiotic booster that they can add to any one of their blends, plus they have a chia, hemp, and flax seed fiber booster that you can add to your smoothie for even more gut goodness. 2. Kombucha Kombucha is a fermented, tart, vinegary tasting tea that contains the culture of bacteria and yeast which are awesome for your digestive system. It’s not the greatest tasting thing by itself, so often people add juices, fruit, and other flavorings to make the kombucha more palette friendly. You can buy kombucha from almost any retailor, but make sure you’re looking at the nutrition labels before you purchase it. Some kombuchas have a high amount of added sugars or artificial sweeteners which aren’t that great for your gut health. There are also kombucha making kits available so you can try brewing your own at home. 3. Raspberries My favorite fruit is raspberries by far, they’re sweet, tart, and great for you. Raspberries are an awesome fruit to implement in your diet because they have a high fiber and water content that can help aid in healthy digestion. Raspberries are also great because they can add yummy flavor and texture to almost anything. I put raspberries on my cereal, oatmeal, ice cream, and in smoothies. When you feel like your gut needs a little help, consider adding these delicious berries to your diet. 4. Yogurt While being a good source of calcium, yogurt is also a fantastic probiotic. Yogurt contains bacteria that’s healthy for your gut, and those microbes can help your gut feel better and boost your immunity. Not all yogurts have this ability though; it’s important to make sure you’re getting yogurt with live cultures in it to reap all the benefits, so make sure you check the label. Yogurt in combination with fruits and granola makes for a nutritious and delicious breakfast. 5. Ginger Ginger is a tasty spice that has several health benefits. Ginger helps to stimulate your gut and it helps to move food through your intestine. The spice can be easily added to a variety of foods too. You can add ginger to your tea, soups, and curries. There’s even ginger flavored kombucha if you want to really drink something to make your gut happy. Also, always make sure the ginger you’re eating is quality, real ginger and not just an artificial flavoring. 6. Miso Soup Miso is one of my favorite soups ever. It’s a Japanese fermented soup that has active cultures of bacteria in it to help revitalize your gut. If you’ve never had miso soup, it’s a salty and savory broth that often has tofu and green onions mixed in. You can make your own miso soup at home, but most Japanese restaurants have it on their menu if you’d like to try it first before making a big batch. I like miso soup because, to me, it tastes really similar to chicken broth, so it’s super comforting to eat. 7. Artichokes Believe it or not, artichokes are actually full of fiber. Plus, along with being high in antioxidants, artichokes may help improve your digestive health. The vegetable helps your gut create healthy bacteria, not to mention they taste great. You could always eat artichokes in the beloved artichoke dip, but there are many other ways to incorporate artichokes into your diet in order to improve gut health. Roasted artichokes are delicious and easy to make, and I personally love to put artichoke hearts in pastas. 8. Almonds The almond itself and the skin of the almond has prebiotic effects in the gut. A research study done by Nutrition Research found that when both adults and children replaced almonds as their snack each day, their gut microbiome had positive effects. Almonds are a fantastic food to improve gut health, and they can be used in a variety of ways. You can eat them as a snack, or incorporate them in other ways like using them in homemade granola or using almond butter instead of peanut butter. 9. Dark Chocolate You’ll be happy to know that you can now eat chocolate every day! Okay maybe not every day but perhaps more than you thought. It’s true, dark chocolate specifically can have positive effects on your gut health. A scientific study published in 2013 actually found that the consumption of dark chocolate had a positive effect on the gut microbiota which resulted in overall better digestive health. Dark chocolate helps with your digestion in general because it is a prebiotic. All the more reason to be a chocolate lover. 10. Kefir I had never heard of kefir before I started having serious problems with my guy. I was looking for anything I could to try and help repair my digestive system and I came across kefir, which is a fermented dairy drink. The drink contains live bacteria that can help improve your gut health. I feel like kefir did help me with some of my digestive issues but I had to drink it every day in order to see a real difference. The drink tastes like a combination of milk, yogurt, and kombucha all in one sip. If you want to learn more about kefir and it’s benefits you can check out this study . 11. Oatmeal Oatmeal is a great food to improve your gut health because it contains soluble fiber. Oatmeal has a property called beta-glucan which is a component that helps feed the good bacteria in your gut. Another good thing about oatmeal is that it helps to keep you fuller longer and its packed with nutrients. Plus, oatmeal is super customizable when it comes to add ins, to increase the flavor you can add honey, peanut butter, or fruit. 12. Leafy Greens Leafy greens, like spinach and kale, have a good amount of fiber and they are packed with other important vitamins as well. According to John Hopkins Medicine , leafy greens also have a specific kind of sugar in them that helps healthy gut bacteria grow. The greens are fairly easy to incorporate into your diet as well. You can add spinach to your eggs, to a smoothie, or just eat it by itself as a salad. The awesome part about spinach is that it doesn’t taste like much, so if you did add it to a smoothie or juice it wouldn’t affect the flavor as much as you might think. 13. Bananas Low-fructose fruits are easier on your gut than high-fructose fruits like apples and mango. Bananas are among the low-fructose fruits that are high in fiber and also contain inulin, which is a specific prebiotic that helps the good bacteria in your gut. Bananas are one of my favorite foods because they can complement a lot of other foods or can just be enjoyed on their own. I like to put bananas in my smoothies, cereal, oatmeal, and on a piece of toast with peanut butter. 14. Avocados Avocados are definitely in my top five favorite foods of all time. They’re creamy, delicious, and fantastic for your gut! Avocados are a superfood so they are chock full of vitamins and nutrients. One of the components avocados are high in is fiber, which is always beneficial to gut health. Avocados are also a food that can be used in a variety of ways. The ever popular avocado toast is always an option, along with adding avocado to your smoothies, burrito bowls, sandwiches, and eggs. 15. Tempeh The last food to improve gut health on our list is tempeh. Tempeh is a Javanese food that is made from fermented soybeans and then formed into a cake like structure. The food is often compared to tofu but tempeh is higher in protein and fiber than tofu is. Tempeh has a nutty flavor but it fits well into many dishes that you may not expect like soups, stews, sandwiches, rice bowls, and salads. If you’re feeling like being adventurous, try adding tempeh to your next meal for some much needed fiber. Try these gut healthy foods! Your digestive health is important. I’ve found that if my gut is feeling bad, I really feel bad all over, because your gut is essential to the whole body, including the brain. It’s crucial to invest in yourself, and invest in nutritious foods that are going to help get your gut back on track. Remember that, like most things, repairing your overall gut health takes time. So don’t get discouraged if you eat these highly nutritious foods and you don’t see improvement after only a few days, consistency is key.

Why Sugar is so Bad for the Body Everyone knows too much sugar is bad for you, but why exactly is sugar bad for the body? Plus, how can you make sure you’re not eating sugar in excess while still satisfying that sweet tooth? So let’s dive into some reasons why sugar is something you want to limit, and how to still have those desserts you love without all the calories, fat, and processed sugar. Sugar May Cause Acne For a few years now many people have thought that eating a lot of sugar can cause you to develop more acne. Consuming sugary foods spike your blood sugar levels which in turn causes your body to increase its oil production and inflammation, both of which can cause more acne for you. 2. Too Much Sugar Can Cause Weight Gain Most overly processed foods are high in sugar content. Things like cakes, potato chips, and cookies all are high in sugar as well as fats. Sugar is a contributor when it comes to gaining weight because most foods who are high in processed sugars are also high in calories, hence making individuals gain weight. 3. Too Much Sugar Could Increase Your Risk For Depression There are many factors that come with someone developing depression, but according to recent studies , regularly consuming foods that are high in processed sugars could increase your likelihood of becoming depressed. It’s always a good idea to try and follow a healthy diet if you struggle with depression because eating nutritiously can really help improve mood. 4. Sugar Can Cause Low Energy Consuming something that is high in sugar spikes your blood sugar and insulin levels, therefore giving you a period of increased energy. Although this spike quickly drops and is often referred to as a “ sugar crash ”. To avoid these crashes, it’s best to limit your processed sugar consumption. 5. Too Much Sugar Can Cause Cavities When decay causing bacteria in your mouth comes in contact with sugars , it forms an acid that eats away at your tooth enamel. Because of this, it’s beneficial to keep your sugar consumption limited, so you don’t have to get cavities filled at the dentist so frequently. If you’ve ever had a cavity before, you know they can be irritating and painful to deal with. 6. Too Much Sugar May Cause Heart Disease Several studies have found that consuming a diet that is high in sugar can increase a person's risk for developing heart disease. A study done in 2014 found that increased added sugar in diets can in fact be related to cardiovascular disease and an overall unhealthy body. So it’s important to monitor your intake of sugar in an effort to keep your heart healthy. 7. Sugar May Speed Up Aging Too much sugar can affect the skin in many different ways, along with potential increased acne. According to Unity Point Health , sugar also increases the appearance of wrinkles, increases development of dark spots, and slows the healing process of cuts or scraps. In essence, if you want your skin to be as healthy as possible, monitoring your sugar intake is helpful. Scared of Sugar Now? I thought the exact same thing when I read how sugar can affect the body as well. Although, this doesn’t mean that you should never eat sugar again, it simply means it’s best to monitor your sugar consumption and not eat it in excess. A great way to limit your sugar is to find healthy alternatives for those moments when you really want something sweet. This is where Better Blend comes in, we specialize in meal replacement smoothies that taste just like your favorite desserts. Don’t believe it? Just check out our awesome reviews. Some of the fan favorite blends are Brownie Batter, Strawberry Shortcake, and Reese Cup. If you’re trying to limit your sugar or if you’re just looking for a healthy alternative to your favorite sweets, Better Blend is perfect for you. Check out our menu here or visit one of our locations .

It’s the most important meal of the day! Breakfast is what starts your mornings and gives your body that much needed fuel to get through the rest of your day. Which is why it’s so important that your breakfasts are truly nutritious and healthy. If you’re making an effort to live a more wholesome lifestyle, or if you’re beginning your weight loss journey, what you choose for breakfast each day can be essential to achieving your goals. There are so many breakfast foods out there, it can certainly be overwhelming to try and figure out which ones are truly the best when it comes to losing weight. In this blog, we’ll cover some healthy breakfast options for weight loss that will help support your health and fitness journey, while also keeping you full and tasting great! Let’s dive in! 1. Better Blend  Kick sugary smoothies to the curb and fuel your mornings with delicious and truly nutritious smoothies from Better Blend . Each blend is packed with premium whey protein, low in calories, sugar, and carbs, then fortified with 50 vitamins and minerals. If you’re a cereal lover, you’re in luck, because Better Blend just released their new flavor the “Apple Jacks” blend, mimicking that beloved combination of fresh apples and warm cinnamon. If Apple Jacks isn’t your thing, Better Blend also has their “Cinnamon Toast Crunch” blend made with real cinnamon, honey, and pecans. The fact is that a lot of cereals are just empty carbs, they taste great but they aren’t great for you; and you’ll be hungry again within the next hour! Just to show you what I mean, here’s a comparison of a serving of Cinnamon Toast Crunch cereal with the nutrition of a Cinnamon Toast Crunch blend from Better Blend : Better Blend’s “Cinnamon Toast Crunch” blend contains no actual Cinnamon Toast Crunch cereal but tastes just like it! The blend is made with all ingredients that you can pronounce, plus it’s much higher in protein and way lower in sugar, providing your body with a more balanced and healthy breakfast option for weight loss. Enjoy cereal in a healthier, blended way with Better Blend . Check out their menu here , or stop by a location and get an “Apple Jacks” or “Cinnamon Toast Crunch” blend today. 2. Eggs Eggs , whether it’s regular whole eggs or egg whites, provide your body with an exceptional amount of protein. Because of eggs high amount of protein, they keep you fuller longer and may help increase your metabolism, allowing your body to burn more calories. Whole eggs are relatively low in calories while egg whites have an even lower amount of calories. The fat in an egg is around 4.8 grams, and they contain other essential vitamins and nutrients like calcium, riboflavin, folate, and vitamins A, D, B12, and E. In a short study done in 2008 by Saint Louis University , they found that by breaking a group of people into two controlled groups, one eating eggs for breakfast and the other eating a bagel; the group who had the eggs for breakfast over a period of time actually helped to enhance their weight loss. In conclusion, eggs are a fantastic breakfast that help to keep you fuller longer and may help support weight loss. Plus, eggs can easily be added to other breakfast components like toast or avocado to make a well balanced, delicious meal! 3. Spinach Spinach is low in calories but also high in fiber, so it can help to keep you fuller longer. Spinach is also a superfood, meaning it’s incredibly high in vitamins and nutrients that your body needs. Just one cup of spinach contains around 7 calories but is packed with great things like calcium, iron, magnesium, potassium, vitamin A, and folate. The potential benefits of eating spinach is also wide. Spinach can possibly help in diabetes management, cancer prevention, asthma prevention, lowering blood pressure, and it helps to promote bone, skin, and hair health. The great thing about spinach is that it’s a super compatible vegetable, meaning it can be a component in a variety of different dishes. For example, you can make an egg and spinach omelet, add spinach to a stir-fry, or you can even add a handful of spinach to your fruit smoothie without altering the taste. Spinach is a great way to add essential nutrients to any of your meals. Because it honestly doesn’t taste like much but the benefits of spinach are endless, making it the perfect healthy breakfast option for weight loss. 4. Sweet Potatoes Sweet potatoes have a naturally sweet flavor, and they can be cooked in a variety of ways. A sweet potato is a great source of vitamin A in the form of beta-carotene, vitamin B6 and C, potassium, and fiber. Across the world, sweet potatoes come in an array of colors, the color we mostly see here in the United States is a bright orange color; but other countries can see sweet potatoes in white, cream, red, yellow, and purple. The bright colors of sweet potatoes come from the “phyto” chemicals that are found in the potato. These chemicals have been researched to potentially help overall human health and disease prevention. Sweet potatoes would be great as a hash with an egg on top, or simply add a cooked sweet potato as a side to a soup or salad for a complete meal! 5. Avocado The avocado is technically a fruit that comes from a tree in central Mexico. Avocados are one of my favorite foods, I literally put them on anything that I can! They are creamy, delicious, and packed with important nutrients and vitamins. Avocados contain nutrients like folate, magnesium, riboflavin, niacin, and vitamin K. Plus, avocados contain fiber, and both monounsaturated and polyunsaturated fats, which are the “good fats” of the food world. Because of the high amount of fiber in avocados , they may help support metabolic health, in return promoting weight loss; making avocados a great healthy breakfast option for weight loss. I love avocados because they are so yummy and can be added to really anything. I put avocado on my salads, burrito bowls, on toast, with eggs, and even in smoothies for extra flavor and creaminess. 6. Grapefruit Grapefruits are bright, tart fruits that have a variety of benefits. Because they are a citrus fruit, they help to support your immune system. Grapefruits are high in antioxidants that can help to promote cell health. The fruit is also low in calories but highly nutritious, containing vitamin C, A, potassium, and folate. Because of the fiber in grapefruits, they can help to keep you fuller longer, and they may be able to improve your heart health. Eating grapefruit also may help to aide in weight loss. By eating a grapefruit that’s full of fiber, you’ll ideally be consuming less calories, which may help you to lose those unwanted pounds. In fact, the Division of Endocrinology at the Scripps Center in California did a study with 91 obese individuals, asking part of them to eat half a fresh grapefruit before each meal. They found that the group who did consume a grapefruit before meals actually lost more weight than those who didn’t, although it’s unknown if the weight loss was due to the grapefruit alone. Definitely check out grapefruits as a healthy breakfast option for weight loss. 7. Steel-Cut Oatmeal Steel-cut oatmeal is another one of my personal favorite breakfast foods, because I love experimenting with new things to top it with. I like to make my oats and then top them with chia seeds, and add a tablespoon of natural peanut butter and raspberry jam. When I have fresh fruit in the fridge I also add that in as well. Steel-cut oats have both soluble and insoluble fiber, meaning that fiber is going to help and keep you fuller longer, which may help you to consume less calories. In turn, eating less calories may help you lose weight. The healthy benefits of eating steel-cut oats are plenty. The oats may help improve heart health, help to manage diabetes, and relive unwanted constipation because of its high fiber amount. Next time you don’t know what to have for breakfast, give steel-cut oats a try! 8. Bananas Bananas are known for their high amount of potassium, which is an important nutrient to get. But, bananas also contain other nutrients that are beneficial to your body. Bananas are one of the best fruits to get the vitamin B6, it also contains vitamin C, manganese, and can help aid in digestion. A banana may be able to help control blood pressure with its potassium, the fruit may also help prevent cancer and promote heart health. Bananas are low in calories but very nutrient dense making them the perfect breakfast to support weight loss. Bananas can be eaten in a variety of ways. Personally, I like to cut a banana up and then drizzle natural peanut butter and honey over it as a snack. If you’re eating it for breakfast it would be great on a piece of whole grain toast with peanut butter or jam, or simply add a banana as a side item to your egg omelet or oatmeal! 9. Protein Powder According to the American Society for Nutrition , eating breakfast is important, and eating a breakfast that is high in protein is especially crucial because it can benefit your body, mind, and may help with weight loss. Most Americans eat the majority of their protein at dinner time, but getting protein in the mornings can help to increase your metabolism and give you more energy. Quality protein powder is a convenient and reliable way to get a high protein breakfast. Protein powder can be mixed into pancake batter, but really the easiest way is to mix your protein powder into a smoothie. You can get protein powder at really any grocery store or fitness store, although Better Blend really excels when it comes to making quality protein shakes that actually taste great. Each blend contains 27-30 grams of protein to help support your weight loss journey and keep you fuller longer. Next time you need a healthy breakfast, fast, grab a protein smoothie , or add in protein powder to your meal. 10. Salmon Another one of my all-time favorite foods to eat literally anytime is salmon. It tastes delicious and fresh, and it can be cooked in a variety of ways, allowing it to take different flavor profiles. Salmon is one of the most nutritious fish available, that can offer you many health benefits. Salmon is full of omega-3 fatty acids, which are good fats that help your heart and skin. The advantages of eating salmon are plenty, just a few ways eating salmon is beneficial is it may help to improve heart health, repair tissue, promote brain health, fight inflammation, and may help prevent cancer. Salmon may also assist in weight loss, since the fats it contains are good fats that are nutrient dense. Plus, the fish is high in protein, helping to keep you fuller longer. One of my favorite ways to eat salmon is to take whole grain toast, spread some avocado on it, and then top it with raw or smoked salmon. Definitely keep salmon in mind as a healthy breakfast option for weight loss. A healthy breakfast is incredibly important to your day and your weight loss journey. The best part about eating a nutritious breakfast is that it doesn’t have to be bland! Breakfasts can be incredibly flavorful while also providing your body with the vitamins and nutrients it needs. Getting the correct nutrition is important when it comes to weight loss, choosing the right foods can be difficult though. So I hope this blog helped you to determine which great breakfast foods to try next. Healthy breakfast options to support weight loss are everywhere, you just have to have all the facts! So whether you are starting your morning with some avocado toast, or grabbing a Cinnamon Toast Crunch blend from Better Blend ; make sure your breakfast choices are wholesome and delicious!

Finding truly healthy places to eat in cities can sometimes be challenging. Sometimes cities are so spread out that you don’t know where to start, while other restaurants in a city may claim to have healthy meals; but they are really lurking with unnecessary sugars and fats. Whether you’re new to Cincinnati, just passing through, or you’ve lived here for years, you may be surprised by how many healthy places to eat there are in the Cincinnati area. Moving to Cincinnati a little over a year ago, I felt lost, a big cities and new things can be intimidating! I’ve always tried to eat healthy and when I moved to Cincinnati, I didn’t know where to go in order to get the best food possible. If you’re in the same boat, never fear, because I’m going to give you ten incredibly healthy places to eat in Cincinnati. Alright, let’s get started! 1. Better Blend Better Blend is fairly new to the Cincinnati area but it’s become one of my favorite places to go when I want something delicious and sweet without going for the cookies or ice cream. They offer high protein meal replacement smoothies as well as bright and flavorful acai bowls. The blends or bowls are a perfect breakfast, lunch, or snack when you want something healthy on the go. Personally, my favorite blend is the Cinnamon Toast Crunch blend with extra peanut butter; I was shocked at just how much it tasted like the cereal! If I get a bowl, I always get the Super Bowl, made with blended acai fruit and then crowned with all the toppings. If I had to choose between ice cream and Better Blend’s bowls, I’m choosing the bowls every time; they’re seriously that good! Right now, Better Blend has a location on West Fourth Street downtown, and also a location in Clifton near the UC campus. Head to their website and check them out. 2. ESSEN Kitchen I’m not vegan myself, but I can imagine it would be a bit challenging to find great vegan restaurants in the city if you are completely plant-based. Although, Essen Kitchen in Findlay Market is a fully vegan restaurant that will make you forget about meat all together! Essen offers breakfast, lunch, and dinner options that are all delicious and all vegan. Their menu options aren’t boring either, with options like Pumpkin Chili, vegan burgers, and vegan creamy mac n cheese, you’ll be coming back for more, even if you aren’t plant-based. You can look at Essen’s website here . 3. Sleepy Bee Café- Oakley A great healthy place to eat in Cincinnati would be the Sleepy Bee Café in Oakley. Sleepy Bee is open for breakfast and lunch from one to three; and their menu offers a variety of options that are both flavorful and nutritious. Sleepy Bee has their regular menu, as well as rotating seasonal dishes that are sure to get you in the spring or fall mood! All of the ingredients Sleepy Bee uses is sourced locally from farms and individuals around Kentucky, Ohio, and Indiana. Some of my favorite healthy meals at Sleepy Bee are the Ember Avocado Toast, The Queen City Bee Sandwich, and the Vanilla Almond Oats. The great part about Sleepy Bee is that they have a large menu, so everyone is able to find something they like. Check out Sleepy Bee’s website here . 4. The Whole Bowl If you’re in the mood for something savory and nutritious, The Whole Bowl is a great healthy place to eat in Cincinnati. They essentially offer vegetarian and vegan bowls that are filling and delicious. The Whole Bowl’s menu is simple but packs a ton of flavor. The process is easy, you choose your bowl size, small, medium, or large, and then you pick what healthy items go in it! The ingredients you choose from are: brown rice, avocado, black and red beans, cheddar, black olives, sour cream, cilantro, salsa, and tali sauce. You can always “veganize” your bowl as well, by taking out the sour cream and cheese. The Whole Bowl is a grab and go style shop, so you order your food at the window and take it with you when it’s ready. So the next time you’re craving a burrito bowl, think of Whole Bowl! Look at their website here . 5. Loving Hut Another great vegan food option in the Cincinnati/Oakley area is the Loving Hut. The Loving Hut makes their food mission clear; they believe eating a vegan diet is a healthier way to live. Not only for your body but also for the environment and its animals. All of the items on Loving Hut’s menu are 100% vegan and they use organic foods whenever possible. They have a large menu so anyone is bound to find something they really enjoy. Some tasty options on their menu include: the Grilled Veggie Sandwich, the Impossible Burger with “Cheez”, and the Raw Taco Salad. At Loving Hut, you can feel good about the food and what it’s doing for the world. Check out their website here . 6. Harmony Plant Fare Healthy places to eat can be found all over Cincinnati, and the Findlay Market is a great place to explore if you want to try new things or find awesome local health food spots like the Harmony Plant Fare. Harmony Plant Fare is an all vegan deli inside the Findlay Market. They offer packaged goods as well as menu options that you can order ahead and eat like sandwiches and snacks. Some of their vegan sandwiches include the Buffalo Chicken Ranch Sandwich, the Gyro with Muhammara, and the classic Italian Sandwich. Although I’ve never visited Harmony Plant Fare personally, the reviews are fantastic from both vegans and omnivores. You can head to their website to check out the menu. 7. Vinaigrette Salad Kitchen Salads are one of the go-to foods when people think of eating healthier, although sometimes salads can get pretty boring, but they don’t have to be! At Vinaigrette Salad Kitchen they offer a range of salads that really pack in flavor. Vinaigrette Salad Kitchen has a location in Kenwood, so if you’re looking for an incredible, healthy salad in the Cincinnati area, definitely check them out. You can order a salad off the menu, or you can even create your own salad to your liking. Vinaigrette is a great place to try if you want something fresh and light on your stomach. My favorite salads at Vinaigrette are the BLT Deluxe and the Maki Shrimp Salad. If you want to look at their website or see their other locations, click here . 8. Herban Vegans Herban Vegans is a newer healthy place to eat in Cincinnati with their location on Elm Street. They specialize in vegan seafood and try to create dishes that incorporate a variety of herbs and spices. The cool thing about Herban Vegan is that you can go into the store and eat or you can even get your meals prepped from them. They offer meal plans for those you don’t have time to cook or are trying to go vegan for the first time. You can choose anywhere from 4-7 meals a week that are delicious and completely vegan. Some yummy items on their menu include the Baja Shr’mp Tacos, the Buffalo Miracle Mac, and Herban Vegan Sliders. If you want to know more about Herban Vegans, you can head to their website . 9. Melt Revival Melt Revival is a local café that can be found right on Hamilton Avenue in Cincinnati. They offer healthy and organic meals and they even have vegan, vegetarian, and gluten-free options. Their dishes are made from scratch daily and they use local foods whenever possible. Melt Revival is open for breakfast, lunch, and dinner so you can get your health fix anytime. The Vegetarian Cheesesteak, the Pad Thaiwich, and the Artichoke Melt are just a few awesome dishes that are on their menu. Next time you’re craving a good sandwich, check out Melt Revival. You can find their website here . 10. Silver Ladle The Silver Ladle is a fast casual restaurant right in downtown Cincinnati. They specialize in serving homemade soups, chilies, sandwiches, and salads. They’re located right on Walnut Street so it’s incredibly easy to find and get to. Silver Ladle’s entire menu is also available for catering and carry-out as well. Their menu consists of vegetarian items, gluten-free items, and heart healthy options as well. A few nutritious things on their menu include: the Stuffed Mushroom, the Italian Wedding Soup, and the Strawberry Spring Salad. They have even created their own version of Cincinnati style chili, using shredded chicken instead of beef. If you want to know more about the Silver Ladle head to their website . Explore Cincinnati’s Healthy Options! One of the best and most exciting parts about cities is that there is always something new to try around the corner, even if you’ve lived in Cincinnati for years; there are always healthy options popping up. So whether you’re a Cincinnati native, recently relocated, or just passing through, there are plenty of healthy places to eat in Cincinnati that are sure to be your next new favorite. Next time you’re out and about, grab a yummy salad from Vinaigrette or try a mouthwatering acai bowl with all the toppings from Better Blend. I hope you’re as excited to try these nutritious gems as I was! Finding truly healthy places to eat in cities can sometimes be challenging. Sometimes cities are so spread out that you don’t know where to start, while other restaurants in a city may claim to have healthy meals; but they are really lurking with unnecessary sugars and fats.

Winter, you either love it or you hate it. If you don’t enjoy winter time, you’re definitely not alone. The colder months, especially the holidays, can be very difficult for some people. Along with the freezing temperature comes daylight savings time ending, dangerous driving conditions from the snow, the stress and often times grief for loved ones during the holidays, increased isolation, and most people become more sedentary during the winter months. You’d be surprised at just how many people deal with some or all of these consequences of winter time. The sad truth is, many people struggle with Seasonal Affective Disorder (SAD), which is a type of depression related to the changes in seasons. According to Boston University , an estimated 10 million Americans are affected by SAD, with women more likely to be affected. If you struggle with SAD or you find your depression worsens in the winter, know that you’re certainly not alone. One of the best ways to combat SAD, along with therapy or medication if needed, is to practice self-care. When I say self-care, I don’t mean just doing some quick retail therapy, I mean putting into practice actual habits that in the long run will make a significant difference in your mood and your life. Without further ado, let’s get into some ways to truly take care of yourself this winter. 1. Begin a Journal Emotions and fears can be difficult to manage on your own. The thoughts and feelings seem to swirl around in your head with no outlet. That’s why giving your brain a safe channel into dealing with those feelings is important, and journaling can be that outlet for you. Ending your days by writing out a page on how you feel, how your day went, your current fears and wants, etc. can help your brain process and better understand your emotions. Not to mention, when you’re having racing thoughts or unwanted feelings that you simply can’t stop thinking about, putting everything down on paper and out of your head can help give you a sense of relief, even if it’s for a short while. Always remember that with journaling, you should try to be as consistent as possible. This way your brain is getting a much needed exit each day, and over time it can add up to less stress and a better way to regulate your emotions. If you miss a day or two, don’t be too hard on yourself, but try to make a conscious effort to take ten minutes for yourself each day to write your journal entry. 2. Eat Healthy Does your diet really matter when it comes to mental health? Absolutely. Believe it or not, but your gut and your brain are actually connected, meaning what you eat effects what your brain does. More and more, researchers are finding that irritation in your GI system can send signals to your nervous system that trigger mood changes. Eating foods that are highly processed and have a high sugar content can lead to inflammation throughout your body and in your brain, which in turn puts stress on the brain potentially leading to a number of mood disorders like anxiety and depression. Basically, eating nutrient dense foods can have a positive effect on your mental health. Your gut needs good bacteria in it in order to be healthy and send those good signals to your brain. So what are the best foods you can eat for a healthy gut? According to Sutter Health , the best things you can eat for a better brain and gut are complex carbohydrates like starchy vegetables, fiber-rich fruits, and grains like quinoa. Lean proteins like chicken, fish, and eggs are also essential, as well as fatty acids that can be found in fish and nuts. One of my favorite things to eat when I feel like I need a healthy brain boost is an acai bowl from Better Blend . Their bowls are packed with fresh fruits, filled with vitamins and antioxidants, and then topped with yummy and nutritious toppings like pecans, granola, and organic honey. The bowls are a really delicious way for me to know I’m getting a meal that incorporates the good food my brain and gut needs. Remember that eating a healthy diet doesn’t mean you can never have fries or chips again, it simply means that you make an effort to eat those highly processed foods in moderation. This winter, try to give your gut and brain a break and get creative in the kitchen making some truly healthy meals. 3. Practice Gratitude It may sound cheesy, but being grateful can actually make you a happier person and improve your mental health. Around the holidays is when most people think about what their thankful for in their lives. But there’s a difference between thinking about things you’re grateful for just in the weeks of Thanksgiving and Christmas and actually practicing gratitude. Gratitude is “the quality of being thankful”, but practicing gratitude is training yourself to call out and notice the wonderful things you have in your life each day and then acknowledging how appreciative you are for them. Practicing gratitude has been proven to help your mood, because expressing gratitude releases dopamine and serotonin in the brain, making us feel better mentally. If you want to dive deeper into how gratitude can improve your mental health you can check out this study done by the American Psychological Association , and this study done by the Department of Clinical Psychology at Shiraz University. Essentially, practicing gratitude each day helps your brain to form new positive pathways to think about your life, which in the long term could reframe the lens you look at the world through in a more optimistic and joyful way. There are several ways to put gratitude into practice. My personal favorite way is to jot down 10 things I’m grateful for in my life every day, and then reflect on how much those things mean to me. You can use a blank journal to do this, and just set aside 5 or 10 minutes a day to practice gratitude. I will say that in the short time I’ve been doing this, I’ve started to see improvements in how I think and feel each day, and how I’m getting slowly better at regulating my emotions. Practicing gratitude takes only a few minutes a day, but it can have lasting positive effects on your mood . 4. Take a Walk I know it sucks to walk when it’s freezing cold outside, but walking can actually help benefit your mental health . Taking a walk each day, especially a walk out in nature, can have a powerful impact on both your mental and physical health. Walking gives your mind a much needed moment to rest and relax, plus, being active, even if it’s walking , can help reduce unwanted stress and anxiety. The benefits of walking have been heavily researched and proved by scientists, if you want to know more about how walking can have a significant impact on your mental health; you can check out this study done by The University of Mississippi and this study conducted by York University . In the winter, most of us are cozied up in our homes by the fireplace, but staying in day after day can become tiring and cause cabin fever . Walking gives your body and mind a change of scenery, which is important for anyone. Personally, I think the best way to get your walk in during the winter is to pick a time during your day where you feel the most drained. Then, bundle up to make sure you won’t be too cold, and walk outside for about 15 minutes without your phone or any distractions; focus your attention on the scenery in front of you and appreciate the beauty of it all. During my walks, it also helps me to actively notice the cold air I’m breathing in and I then try to think of things that I truly admire about my life and my surroundings. I know it might be hard to imagine, but who knows, you may come to look forward to your winter walks! 5. Get Enough Z’s It might seem obvious, but getting enough sleep is so important for a healthy body and mind. The fact is that being sleep deprived can have an effect on your mental health . Unfortunately, individuals who have conditions like depression and anxiety are more likely to have sleep problems , that’s why it’s so important to practice good sleeping habits if you suffer from SAD, depression, anxiety, or all three. Some of the most effective ways to combat depression related sleeping issues I’ve personally found is: turning on a white noise machine during the night, going to sleep at the same time each day, stop using a smartphone an hour before bedtime, exercise some time during the day, using an essential oil diffuser in my bedroom, and finally, sleeping in a cold room. Even though it’s winter time, don’t be afraid to turn your thermostat down a few notches when it’s time for bed. Sleeping in a cool room can have awesome benefits for you, it helps you fall asleep quicker and improve the quality of that sleep, a cold room also helps to improve your melatonin levels, and with melatonin being linked to serotonin, sleeping in a cool room may enhance your mood overall. I know how frustrating it can be to not get enough sleep when you already feel drained. But get into the habit of making a relaxing bedtime routine and sticking to it even when you feel like it isn’t working. Eventually you may find that both your sleep and your mood increase for the better. 6. Consider Therapy Don’t knock it till you try it. I’m a huge believer that therapy can be beneficial to anyone, regardless of if they struggle with SAD, depression, or anxiety. The fact is, as humans, we all have difficult times in our lives where we could use some extra help. Therapy gives you a safe, and confidential outlet to really talk through how you’re feeling. The winter time brings about a lot of memories and emotions for people. Some individuals adore the holidays and the cold, but for many people the holidays and colder months bring up a lot of sad feelings and thoughts. Whether it’s the first Christmas without a loved one, the overwhelming stress of the holidays, or feeling particularly alone during the cold period; there are a multitude of reasons why someone could really struggle during winter. The bright side is, there is absolutely help, and you do not have to hurt alone. Therapy is a healthy release for depressed and anxious thoughts and feelings. In therapy you can talk in depth about how you feel, and in turn get clinical input, advice, and learn coping skills on how to improve your emotions and thought patterns. Therapists help to guide you in processing your SAD, depression, or anxiety in a healthy way. Your options when it comes to therapy is plenty. Cognitive Behavioral Therapy (CBT) and Mindfulness Therapy are a few popular forms of therapy, but the options are endless. If you want to know more about all the types of therapy offered you can click here . If you haven’t considered therapy due to the cost, you can have faith that there are free and low-cost therapy options available to you. If you’re a student, most colleges and universities offer free counseling services for anyone enrolled in classes. If you’re not a student, there are free or low cost therapies and groups around you that you can easily apply for. If you live in Hamilton county, the Recovery Center of Hamilton County has both online and in-person classes and group therapies that are completely free. Just a few of their groups include: Self-Compassion Group, PTSD & Recovery Group, and Bipolar and Depression Support. If group therapy isn’t your thing, Community First Behavioral Health- Hamilton and North Key Community Care in Florence, KY offers low cost individual therapy to qualifying people. Another thing to keep in mind is that often times virtual counseling can cost significantly less than in-person, Better Help is a fully online therapy platform where sessions typically cost between 60 and 90 dollars, cutting the normal price of individual therapy by about 60%. 7. Socialize (even when you don’t want to) Humans are social creatures by nature, which might be a disappointment to those with social anxiety like myself but it’s absolutely true. Often times when people struggle with their mental health, they tend to isolate and avoid doing things they used to enjoy, like going out with family or friends. While it may be difficult to get yourself out and about feeling so low, if anything, spending time with others can help you to feel less alone, even if you aren’t directly discussing your mental health. The benefits of socialization are many, spending time with supportive individuals can help lower your stress levels, decrease depression and anxiety symptoms, and ultimately help improve your overall life satisfaction. In a study done by Colorado State University , they found that people with greater depression symptoms viewed their lives, and felt, more satisfied and meaningful when they had more positive social interactions. The clinical study also found that depressed individuals felt more content with their lives when they felt a sense of “belonging”. Often times belonging is the human emotional need to feel loved and accepted by others; whether that’s by family, friends, religion, or co-workers. In order to really find that sense of belonging, socialization is needed in some way or another even though it can be challenging. 8. Admire Yourself During one of my recent therapy sessions, we discussed the importance of positive self-talk, and how increasing your self-esteem may help with depression and anxiety. This topic really got me to contemplate about how I think and how I treat myself in my own head. It made me ask questions like: would I talk to a friend the way I talk to myself? or would I want to even spend time with someone who belittled me like I do myself each day? Probably not. This is important because you spend 24 hours a day and 7 days a week with yourself; making an effort to boost your self-esteem is crucial. When we learn to really love ourselves , we often strive for an overall better life with happier relationships and experiences. It’s difficult to know where exactly to start when it comes to building our own self-esteem, since people with SAD, depression or anxiety are often more self-critical than others. My therapist encouraged me to write down ten things I like about myself every day in an effort to acquire higher self-esteem. The first time I did it, I couldn’t even think of five things I really valued about myself, but after sitting down and doing it a few times, I began to see more things that I admired about myself, and you will too. Recognize the way you’re thinking and talking to yourself, would you speak that way to a dear friend going through a similar struggle? Hopefully not. The same compassion you would show a friend or family member is the same compassion you should show yourself. It’s certainly easier said than done for someone who is really struggling, but be persistent and recognize those self-critical tendencies or negative thinking and stop them in their tracks. If you want to learn more about negative thinking patterns and how to combat them, click here . 9. Do Random Acts of Kindness Helping others can actually help you. It always feels good to help someone in need or be the reason that someone smiled. But doing something positive for others doesn’t just make you feel good, it also can help improve depression and anxiety symptoms. According to Dr. Lyubomirsky of the University of California, positive activities, like helping others, primarily cultivates positive emotions and helps build personal strengths. In other words, doing random acts of kindness can be an effective, and low-cost treatment for depressive symptoms. Doing things to help others can add positivity and feel-good emotions to your day-to-day life. Helping someone may seem small, but doing it often can add real happiness and benefit to how you feel. Some easy ways to help others in a small way that could leave a big impact are: paying for the person behind you in the drive-thru line, leave an encouraging post-it note in a random place, or volunteer at a local homeless or animal shelter; volunteers are always needed at a multitude of organizations and your help can truly change lives. Don’t think too hard about what to do as a random act of kindness, it can be as simple as sending a text of hope to a friend or family member struggling; or smiling at a stranger. Helping others feels so great because it makes you feel needed, inspirational, and impactful. All of which is true of each person, but being truly kind to others in turn helps us be kinder to ourselves, resulting in more positive and hopeful feelings. 10. Get Moving It can be HARD to get up and go to the gym when it’s so cold outside, and struggling mentally can make it seem like even more of a chore. Even though it’s difficult, moving your body in some way can release positive endorphins in your brain, which can increase your feeling of well-being. Cardio not really your thing? Don’t worry, really any exercise you do will help you in reaching your goal of feeling better. The exercise could be yoga, stretching, even actively cleaning your home. The overall goal is to get you up and moving while increasing your heart rate a bit. You don’t have to exercise for long either, even 10 or 15 minutes a day can be beneficial. If going to the gym just seems like too tall a task, there are plenty of awesome, free, exercise apps that you can download and do the workouts right on your living room carpet. Some apps that I’ve tried and enjoy are Sworkit and Daily Workouts . These apps are super easy to use and they make working out easy by showing you how to do the exercise, as well as a built in timer to tell you when to stop. Working out is something that I really love to do. When I found myself in a bad depression episode, I stop exercising completely because I felt so low. When I started to feel a little better, I began to be self-critical about not doing as much in the gym as I used to or not working out for longer. My advice would be to take things slow, and give yourself some grace if you beat yourself up about not working out as much or as intensely. The fact is, you’re going through something very difficult, and it’s important to not put expectations on yourself during this time; so be gentle with your body and mind! Actively use these self-care ideas for winter! Winter is hard enough, and struggling with seasonal affective disorder, depression, or anxiety during the cold months can seem unbearable. It’s important to understand that you are not alone in how you feel; I struggle heavily with mental health myself and so do millions of other people. One thing to have faith in, is that there is hope. There are resources, coping skills, and therapies available to help you. Most importantly, be kind to yourself, be patient, show yourself compassion, and make yourself and your health a top priority. This difficult time will pass. Whether you decide to eat a little healthier, seek out a therapist, or start a gratitude journal; take active steps to help make your brain a little happier. Resources: National Suicide Prevention Hotline: 1-800-273-8255 Hamilton County Recovery Center: 513-241-1411 Substance Abuse and Mental Health Helpline: 1-800-662-4357 Samaritans: 1-877-870-4673 National Hopeline Network: 1-800-442-4673 Veterans Crisis Line: 1-800-273-8255 North Key Crisis Line: 859-331-3292 Hamilton County Crisis Line: 513-281-2273

Turn Resolutions Into Routines, With One Simple Daily Habit.

If you have an event coming up soon, you might be thinking to yourself: how am I going to feed all these people?! Of course, you could cook everything yourself but who wants to do that? It’s stressful and messy, just not worth it. Thank goodness for catering though! If you live in the Cincinnati/Northern Kentucky area, you might not know what great options are out there for catering; but never fear because in this blog we’ll be going over some awesome catering options in the Cincinnati area.

Now more than ever, people are being more conscious about the foods they eat. We all want to feel good both physically and mentally, and that starts with fantastic nutrition! Although, eating a consistently healthy diet is good for you, it’s not always easy. Life is busy with work, children, a social life, and all the other hurdles life throws at you. Eating a nutritious diet all the time may just feel like another chore you have to add to your already full plate; but it doesn’t have to be! Trust me, eating healthy can be quick, flavorful, and efficient. Plus, eating a healthy diet makes you feel better, and if you’re goal is to lose weight, eating a nutrient rich diet is a must! With healthy eating, you’ll feel good about the choices you make when picking food options, and your body will feel better and thank you in the long run. With all that being said, here are some truly delicious, time sensitive, and healthy dinners to help support weight loss.

Getting your kids to try new foods can be hard, and when those new foods just happen to be good for them somehow it’s even harder! Mealtimes may feel like a battle between you and your little one, but you know how important nutrition is for their health and growth. Junk food and fast food options being so readily available is definitely no help to children’s eating habit these days; throw in everyone’s incredibly busy schedule these days and it’s no wonder all most everyone has trouble getting their kids to eat a nutritious meal. Although making sure your children eat healthy is ultimately important to their well-being. Imploring your children to choose healthy options is worth it because a nutritious diet can help maintain a healthy weight, stabilize moods, keep their minds sharp, and help to avoid unwanted health problems. So if you’re sitting down at the dinner table and the kids are already trying to negotiate switching out French fries for the casserole and salad you just made, never fear because in this blog we’ll be going over some great ways to try and implement more nutritious foods into your children’s’ lives. Furthermore, if you need a healthy meal for your little one, check out Better Blend. With three locations across the Northern Kentucky and Cincinnati area there’s sure to be one near you. Better Blend offers 12 ounce Blends that are low-calorie, low sugar, and perfect for kids! The best part is, your child won’t even know it's good for them because they taste amazing! Some Little Blend flavors include: Blueberry Cake Donut, Reese’s Cup, and Strawberry Banana. We promise our Little Blends are kid approved! Now let’s dive into how to get your kids to eat healthy at home.

Everyone loves snacks, those little delicious meals in between meals! Although, snacks have a bad rep of being unhealthy, potato chips, chocolate pretzels, a candy bar, these are all examples of beloved snacks across America. It would be amazing if these things were good for us right? Because they taste so good! But sadly, snacks such as these are full of processed sugar, trans fats, and a bunch of other ingredients you can’t even pronounce. Never fear, snacks can be healthy and also taste great! Eating healthier can be a lot more convenient when you have some easy and healthy snack ideas and recipes on hand, so you can quickly whip a snack up or already have some made. Let’s dive into some great, nutritious snack recipes that you and your family will adore!

Eating healthy is hard enough, but when you don’t have time to cook or the thought of cooking makes you cringe, it can be even harder! Having a healthy diet doesn’t have to mean you’re spending hours in the kitchen chopping vegetables, sometimes eating nutritiously can be as simple as choosing an apple over potato chips. Our time is divided between so many things these days. With work, kids, family, friends, and other obligations taking most of our time, is there really any time left to cook? Sometimes no, or a lot of times no depending on your lifestyle! You may feel like your life is so over run by other tasks that eating healthy seems like just another thing on your already overflowing plate. And you may be right! But thankfully we’re going to dive into some ways on how to eat truly healthy when you simply don’t want to cook or don’t have time to cook. Alright, let’s get to it!

Fruits, vegetables, and other essential nutrients are needed in a healthy diet. The latest fad in the diet world has been juicing, or going on periods where you consume a mostly liquid diet. A liquid diet is exactly like it sounds: a person essentially drinks their meals for a certain period of time in an effort to cleanse their body and the digestive system. Although, a liquid diet is not for everyone. That’s why it’s important to understand all the pros and cons of a liquid diet in order to determine if it’s something you want to try for yourself!

Better Blend knows that food is fuel, many individuals actively living a healthy lifestyle also participate in meal prepping. We break down some quick and easy ways to stay on track with your health and fitness goals.

In Cincinnati Ohio, Better Blend leads the revolution of healthier food options for the community. We are in the business of making lives more fulfilling and energetic by providing meal replacements that make your body feel good and taste delicious. Our ability to see the bigger picture with people, food, communities, and the planet in mind has uniquely positioned Better Blend for growth and long-term success.

Better Blend is on a mission to inspire and simplify healthy living in even more communities across the country. Perhaps nothing is more central to the culture than our "Healthy Fast Food" motto. That is our daily mantra. This is what brings our company together, the collective goal of improving the lives of everyone in the communities we serve. the busy single mom, the young professional, and the weekend warrior.

Better Blend has healthy meals for kids in the form of smoothies that taste like they are bad for them, but they are good for them! Protein smoothies are a great way for kids to get their daily protein consumption. Protein is essential for healthy growth and development in adolescents.

Better Blend specializes in making healthy meals taste like desserts. Making healthy eating easier with sweet and satisfying Smoothie Bowls and Blends packed with nutrients, vitamins, and minerals. Find one today by searching - Smoothie Bowl near me.

Better Blend breaks down the best Meal Replacement shakes and smoothies for losing weight and why they are so effective. If you want a fast and effective way to lose weight with meal replacement shakes, read this blog!