Eat intentionally: 11 food choices to make in 2019 that won't set you up for failure

Eat intentionally: 11 food choices to make in 2019 that won't set you up for failure

Rather than setting unrealistic weight loss goals, or proclaiming you’re going to never eat sugar again, let’s try setting ourselves up for success and vowing to eat intentionally in 2019. No crazy goals, diets, or fads, just realistic plans and perspectives on food.

Still not quite sure what I mean? Keep reading for 11 food choices to make in 2019 that won’t set you up for failure like a traditional New Years resolution would…

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What does Holistic Health really mean?

What Does Holistic Health Really Mean?

By Stefani Reinold, MD, MPH

While I now answer to Dr. Reinold, my health journey began long before medical school. I was inundated with the television advertisements from millennial childhood days that claimed lifting light weights and eating fat free were the avenue to health. Then, I drank the green juice kool-aid (literally) and even became a direct marketing rep for a popular wellness juice staking its credibility on the all-healing, omnipotent powers of the acai berry. All the while, seeping deeper into my eating disorder and further from true holistic health. Now some eight years later, I have not only found true holistic health personally, but professionally, I have helped more than a thousand patients find health in their own lives. From my personal, professional, and clinical experience, I must clarify what holistic health really means.

  1. Holistic health is more than physical health.  This should go without saying; however, with the countless diet advertisements and beautiful food porn photos that likely flood your social media feeds, I want to remind you that holistic health literally means a focus on the “whole” person. Your whole person is much more than your physical body. Your whole person includes your relationship health, emotional health, financial health, family health, social health and environmental health. Any efforts to improve your ‘holistic health’ must keep all of these factors in alignment.
  2. Emotional health is likely the foundation of all holistic health.  Researchers now understand that stress and anxiety alone can trim off years of your life, even when your diet and exercise routine are in tune.  Also, stress is associated with poor digestion and decreased absorption of nutrients, even when your meal is an otherwise nutrient-dense meal.
  3. Holistic health often includes mainstream medicine.  Although I am now a doctor, I haven’t always been keen on taking medications and going to the doctor.  We as a culture have now deemed mainstream medicine as evil, while ‘holistic’ and ‘naturopathic’ medicine as worthy. While mainstream medicine surely has its limitations and problems, we must find balance. Many pharmaceutical medications and medical surgeries, for example, literally save lives. And when people avoid the doctor or stop taking their medications in pursuit of ‘health,’ they are causing more harm than good.
  4. You cannot improve emotional health with food. While I will save my rant on the validity of mental illnesses for another day, I will say that some emotional health issues require professional treatment. I highly recommend healthy habits and behaviors to help lighten your mood, but there is no conclusive evidence proving that any one type of diet change will cure mental illness. As I mentioned in #3, mainstream medicine may literally save your life.
  5. Holistic health must include other people. We live in a social media world where we can literally talk to someone across the globe from us in a matter of seconds with the touch of our fingertips. Yet, we have never felt more alone.  Finding community and improving relationships is one of the best ways to not only improve your overall health, but also, increase your lifespan. So, there really is something to family dinners.
  6. Food cannot solve all of your problems.  While I myself enjoy and feel my best eating a real foods, nutrient-dense diet, I will be the first to admit that food is not the end-all, be-all of a healthy life. To be honest, some of the healthiest people physically are also some of the most miserable people, either emotionally or spiritually. And thus, do not enjoy their physical health to the fullest. This then cancels out any ‘holistic’ measures.
  7. Holistic health does not exclude spiritual health. I identify as Christian, but whether or not you claim a specific spiritual or religious sect, spiritual health must be a priority. Having a soul is what separates us humans from the rest of the animal kingdom. If we do not take steps to feed our soul, we will continue to feel empty and worthless inside.  No amount of clean eating will fill this void.
  8. Holistic health is unique to you. Because I already mentioned that holistic health is an intersection of many different factors in your life, it will look different from one person to the next. Your financial status, physical health limitations, relationships, and environment will determine what habits or behaviors that you label as valuable to your overall health.  Comparing your own health status to someone else’s is a surefire way to increase your internal turmoil, and thereby, downgrading your health in the process.

We live in a society that emphasizes appearances and associates physical health with righteousness. It may take some time to untangle your thoughts between food, body, and your emotions.   As long as you stay true to who you are, what you value, and who you want to be, your health will take care of itself.

Stefani Reinold is a board-certified psychiatrist, women's mental health expert, and founder of Not the Typical Mom-a blog and podcast about the not-so-typical, but all-too-common issues of motherhood. For help with emotional eating, food and body image issues, sign up for her free video training series, It's Not About the Food. 

Top ten most popular recipes in 2017

When I asked you guys over on Instagram if you'd like to see a list of the top ten most popular recipes in 2017 on Milk & Honey Nutrition, the answer was a resounding YES! And just a few observations... you guys love chocolate, cookies, and avocados! So, here you have it, the recipes you guys viewed the most this year...

Note: I will update this over the next few days if things change. The top five especially were VERY close and I'll be interested to see if they change at all!

10. Avocado Frozen Hot Chocolate

This is one of my favorite smoothie recipes I've ever done and is a great way to get some anti-inflammatory fats in before you start your day... and who doesn't love an excuse to make an avocado rose??

9. Chocolate Chip Snowball Cookies

This recipe was sponsored by Sprouts Farmer's Market, and was basically my excuse to experiment baking with ghee. They are a classic cookie and if you love coconut and butter-y flavors mixed together... you'll LOVE these.

8. Vegan High Protein Fudge Brownies

These were an instant favorite, and appeaIed to so many different interests: vegan, high fiber, high protein, gluten free, low sugar, no added sugar, and I could keep going. I have a feeling they would have been higher on the list, if I'd posted them earlier in the year.

7. Avocado Cacao Mousse

Yet another avocado and chocolate combo you guys seem to be really into! This mousse is the creamiest most delicious thing you've ever put in your mouth, I promise! You can make it with maple syrup or date paste... you choose. Not a lot of sugar (just 2 Tbsp of either in the whole recipe), and lots of satisfying and filling fats!

6. Avocado Banana Cookies

One of the first recipes I ever developed years ago! It was a dream come true to have it published in the first ever Siggi's Yogurt Cookbook.

5. High Protein Gingerbread Cookies

This specific version of my high protein desserts (which is basically just code for "there's beans in there") was sponsored by Natural Delights Medjool Dates. Date paste is so much friendlier on my blood sugars than traditional sweeteners. 

4. Carrot Apple Butternut Squash Soup

Another oldie but a goodie type recipe. This recipe has been a staple in our home for years and is both dairy free and gluten free. It's warm and comforting and I've yet to meet a person who doesn't like it. It's also surprisingly filling for "just a soup."

3. Oatmeal Chocolate Chip High Protein Cookies

You guys have been making these cookies like crazy over the last few months... and I know exactly why. Just like the brownies (see number 10) and gingerbread cookies (see number 5), they appeal to so many people and tast A-FREAKING-MAZING!!

2. Paleo Sweet Potato Spice Muffins

This recipe was sponsored by Bob's Red Mill, and gave me an excuse to try their Paleo flour mix... which I may or may not have been dying to try. Whether you make them with regular sweet potatoes or purple sweet potatoes, given that I just posted these in November, I think they're going to be a staple I feature for many years to come!

1. How I quadrupled my income, and became a legit food blogger in 2017

Ok, so... I know this wasn't a recipe, but it was the most viewed page (after my homepage and the recipes homepage), on my website. I was incredibly nervous to write this, and was blown away by the response. It was a lesson learned that being open and transparent (and maybe a whole lot of vulnerable) was worth it.

Honorable Mentions:

Grain Free Crispy Steak Bites

Since these were my last recipe fo the year, I felt like they didn't get a fair shot at the top 10, so make sure to check them out to see if they'd make your Top 10!

Gluten Free Texas Sheet Cake

This one came in at number 11, just barely missing the top 10.

Chocolate Hazelnut Pancakes

The most mouth-watering pancakes you'll ever make!


2017 has been a whirlwind to say the least. This business has grown more than I even began to fathom. I'm excited to see what 2018 has in store for Milk & Honey Nutrition, and would LOVE (like, seriously, please) to know what yoHonoru want to see from me and this website and my scoial media accounts! Let me know in the comments!

How I quadrupled my income and became a legit food blogger in 2017

Lately, a lot of people have been asking how I’ve grown my reach and influence online so quickly; or how I “do it all” with two kids at home. So, I’m ready to spill the beans and tell you how I quadrupled my income and became a legit food blogger in 2017.

I’m sitting here typing this with three days left in October, and as of today I’ve already made more than FOUR times the amount of money in 2017 than I did in 2016. I knew I was having a great year, but didn’t quite realize just how great until now. But, for you to really understand how I’ve grown my business, a little background is necessary…

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