Seasonal affective disorder (SAD) impacts more than 3 million people each year — I’m guessing most of these people live in the midwest like I do because it’s tough out here! We have four if not five months of cold temps, little to no sun and very grey skies.

When it feels like there’s been weeks without sunshine and like I’ve been stuck at home, I know my general mood takes a hit too. Last year I felt the effects of SAD well into April and know how difficult it can be to get yourself out of that kind of winter funk.

The good news is there are little things we can do to help ourselves feel good even when it’s super blah outside (actually making sure to do them is the hardest part!).

This list is made up of diet, lifestyle and environmental tweaks we can do in the winter to brighten our mood. I can them my “winter non-negotiables” and I know by doing as many of these as I can on a daily basis I’ll have more energy, be in a better mood, and make the most of being mostly inside this time of year.

Get Dressed Every Day

Speaking from experience, I know how easy it can be to stay in pajamas or sweats all day when working from home. I also know I’m 10X as productive and in a better mood when I put real clothes on for the day. It sets the tone which is especially important in the winter when dark, cold and dreary.

If you need a little extra push to make sure put real clothes on lay them out the night before or habit stack getting dressed with another part of your morning routine. Since you’re already always going to brush your teeth can you get dressed before or after? Connect the habit you want to start doing to one you already do!

Put Your Face On

I know for me putting a little bit of makeup on can do wonders for helping me feel more like myself on winter days when I’m just feeling off. I make this a priority even if I’m not going anywhere or seeing anyone (it’s just for me after all!). Getting dressed and wearing makeup are acts of self love that help you feel your best.

Here are a few of my winter skin care favorites:

• Tan Drops
• Supergoop Glow Screen
• La Roche-Posey Body Cream
• Caudalie Firming Night Cream

Don’t Go Too Long In Between Meals & Snacks

Always feel low energy in the afternoons especially in the winter? It could be because you’re going too long in between meals. When our blood sugar dips, so do our energy levels. To keep the good energy flowing especially in the winter when the days are short and darker, make sure your nourishing your body with nutrient dense meals and snacks and not going longer than 4 hours without eating something.

Consider a Sunlight Lamp

At times here in Chicago we can go a solid week if not more of no sun. If you’re like me and feel your mood taking a hit when this happens, consider a sunlight lamp to use at home on days when there’s no sun. Sure, it won’t have exactly the same impact as natural sunlight, but I’m willing to try anything to prevent seasonal effective disorder.

Besides messing with our mood, a lack of sun can mess with our circadian rhythm which helps with our sleep-wake cycle. On days when there is sun in the winter be sure to get outside in the morning to help support energy levels, mood and your circadian rhythm.

Get Your Vitamin D Status Checked

Feeling tiredness and fatigue are normal when there’s no sunlight and the weather is dreary and cold. However if you’re experiencing extreme fatigue to the point where you’re finding it hard to do things in your daily life, something could be up. Many of us in the midwest are prone to low vitamin D in the winter months because we’re not getting nearly enough sunlight exposure.

Before starting to take any supplement, I would recommend seeing your doctor for a blood test to check your vitamin and mineral status. If it turns out you are low and you need to supplement vitamin D, look for liquid vitamin D3 + K2 that is has been 3rd party tested for quality.

Read more about nutrients to include in your diet in the winter and what foods contain them.

Incorporate Omega 3’s in Your Diet

Diets high in omega-3 fatty acids have been linked to lower rates of depression. Omega-3 fatty acids travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.

Focusing on incorporating them in your diet is a good idea year-round because of their anti-inflammatory benefits and I like to especially make sure I’m getting enough in the winter to help support my mood.

Food sources of omega-3 fatty acids:

• Salmon
• Tuna
• Mackerel
• Sardines
• Flax Seed
• Cod Liver Oil
• Chia Seeds
• Walnuts

Get Some Movement In

It’s truly amazing how just 10 minutes of physical activity can completely change your mood. On grey days it can be super hard to motivate yourself to workout, but I always remind myself of how good I’m going to feel afterwards. Safe to say I’m always in a better mood after a workout which is why it’s so important to me to keep the movement up especially in the winter.

If you’re looking for something new to do, I love The Sculpt Society workouts for something I can do in my living room that is challenging, positive and fun!

Plan One Fun Thing To Look Forward To Every Week

Having something on the calendar each week can help the winter weeks go by a little bit quicker. It can be something like a Facetime chat, a dinner date, a visit to a new coffee shop or museum or whatever you need that week to look forward to. Do the thing you’ve been wanting to do for a while now but haven’t done yet.

Start a Gratitude Practice

When it feels like everything is “blah” we have to remind ourselves of everything we have to be thankful for. Exercising your gratitude muscle daily will help in moments when it feels hard to feel happy and thankful.

As part of your morning routine or before bed write down three things you’re grateful for. It’s amazing how this practice can transform your outlook on life in any season.

Reframe Your Perspective on Staying Inside

One thing that helps me when I feel stuck inside is reframing that mindset into one that’s a bit more productive. Instead of feeling bad because I’m stuck inside I ask myself how I can use this winter time to do inside projects that I’ve been putting off.

Things like cleaning out my closet, organizing a drawer or redecorating a little area of the house. When I start focusing on everything I can do inside not only am I improving my environment and making it more cozy for the winter, but I also feel more productive and like I’m not missing out because I have to stay inside.

Consider Cutting Alcohol

Sure a glass of red wine on a cozy winter night sounds perfect but cutting alcohol out in the winter months might be a good idea for those of us who are especially prone to bad hangovers and or experience feelings of anxiety.

The vicious cycle that can occur when we’re hungover, not feeling well and not in the mood to do anything can exacerbate seasonal depression symptoms like fatigue, anxiety, sadness and loneliness making it all feel even worse.

I’m currently doing dry January and I have to say I think it’s having a really positive impact on my mood. Sometimes just two glasses of wine is all it takes to bring about feelings of hangxiety the next day and I’m really loving not having those feelings at all!

Incorporate Protein & Fiber at Every Meal

Naked carbs (think something like a plain piece of white bread) won’t really keep you full for that long and will spike your blood sugar causing it to drop and you to feel hungry, low energy, and irritable.

Making sure you incorporate a source of protein and fiber at every eating occasion (think avocado + egg on toast or orange slices + almonds will help you feel fuller for longer, keep you blood sugar stable and help prevent that irritable mood that ensues when we’re feeling hungry.

Incorporate Mini Moments of Self Care

Sometimes self-care activities can feel like big, expensive things that we have to wait for just the right time to do. Instead of waiting until you’re burned out and exhausted to take some time for yourself make time for mini moments of self care every single day.

Things like painting your nails, taking a long luxurious shower, reading, journaling, coloring or baking — whatever brings you closer to yourself. and makes you feel good. Aim for at least one mini moment of self care a day during the winter season.

Dance to Throwback Jams

Nothing puts me in a better mood than listening to music I loved back in the day. I grew up listening to a lot of 80s and 90s music because of my older sisters and hearing certain songs from those decades make me so happy.

Find a playlist on Spotify to pump up the jams when you’re cleaning, driving, or just feeling a little blah and need a pick me up this winter.

Get a House Plant

Research shows house plants are good for our health helping to promote relaxation, purifying the air and making our environment feel cozy. Hit up your local plant store or buy yourself flowers on your next grocery trip to brighten up your environment and bring a little calm from the outside in.

And be sure to check out these recipes to help brighten up your winter:

• Blood Orange Olive Oil Cake (GF)
• Banana Lemon Blender Pancakes (GF)
• Honey Citrus Salmon (GF & DF)
• Banana Lemon Chia Muffins (GF & DF)

The post 15 Tips for Beating the Winter Blues appeared first on Once Upon a Pumpkin.

It’s no surprise I love fall, but I don’t love the two seasons that come after it here in Chicago because baby, it’s cold, dark and grey outside!

Winter and spring can be super long, extremely grey and frigid which can really start to take a toll on the mind and body by the time April rolls around (heck it’s the middle of November and I’m already feeling it!).

This past spring we had 40 days with no sunshine — yes, 40 days! The downright dreary weather with my post-wedding and winter blues were the perfect storm. I remember feeling incredibly “blah” every single day and really lacking the energy to do anything.

For those of us who really feel the changes in the weather it’s crazy how much of an impact a lack of sun, and cold can really impact our mind and body.

With the winter season upon us and knowing that I’m very sensitive to changes in the weather and lack of sunlight, I want to make sure I’m not deficient in key nutrients that can impact my mood and energy levels.

Although I’m highlighting supplements that can help in this blog post, it’s always still important to eat a balanced diet to help ensure you’re getting proper nutrition in addition to supplementation.

Here are a couple supplements I’m adding into my routine this fall to help me feel my best throughout the winter and spring. These vitamins and minerals are aimed at supporting immunity, mood, stress and energy — all things our bodies might need a little extra help with this time of year.

4 Supplements I Add to My Fall Wellness Routine

Magnesium

Magnesium, aka the “calm” mineral is important for many of the pathways, enzymes, hormones and neurotransmitters involved in mood regulation.

Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep — all things that can be impacted in different ways from lack of sunshine this time of year. And I’ll gladly take any boost of calm I can get!

Most of us are not getting enough magnesium in our diet, so I recommend adding a supplement into your routine. I recommend this one from Now Foods.

Food sources of magnesium: pumpkin seeds, almonds, flax seed, avocado, cacao

Vitamin C

We know how important vitamin C is for immunity which makes it a no brainer to incorporate during cold and flu season. Vitamin C is a powerful antioxidant that helps with immunity, collagen production and protection from free radical damage.

While it doesn’t directly impact your mood, getting sick definitely does in a negative way which is where supplementation can help.

Food sources of vitamin C: potatoes, citrus fruit, bell peppers, kiwi, cauliflower

Vitamin D

Vitamin D aka the sunshine vitamin is extremely important for many functions in our bodies, including helping to regulate our mood.

Our body makes vitamin D when our skin is exposed to sunlight and low levels of vitamin D from a lack of sun exposure can contribute to the feelings of seasonal affective disorder (SAD).

Past deficiency, major fatigue, depression, or constantly getting sick can all be signs of vitamin D deficiency.

I recommend getting a blood test with your doctor to check on your vitamin D levels before starting supplementation. Liquid vitamin D3/K2 drops are going to be the best in terms of the type of supplement you want to use. The combination of vitamin D and K together helps with optimal bone health, and immune system support as well as mood support.

Food sources of vitamin D: wild-caught salmon, sardines, canned tuna, egg yolks, mushrooms

Fish Oil

Because depression appears less common in places where people eat large amounts of fish, scientists have looked into whether fish oils may prevent and/or treat depression and other mood disorders.

Omega-3 fatty acids, EPA and DHA have anti-inflammatory properties that can help our mood and powerful anti-inflammatory properties.

Food sources of omega-3 fatty acids: oily fish, nuts, chia seeds, hemp seeds, flax seeds

Another supplement that can help with your mood? Probiotics. I incorporate probiotics into my routine year-round but if you don’t, now is a good time to start. Our gut is connected to so many different systems in our bodies including mood and immunity which we know are so important to think about this time of year. I like and personally take this one from mindbodygreen.

The post 4 Supplements I Add to My Fall Wellness Routine appeared first on Once Upon a Pumpkin.

As a dietitian I believe being open to trying new foods (specifically plant foods) is one of the best (and most underrated!) things we can do for our health.

Sure, not liking something is a small risk, but it’s totally worth the reward for your health today and in the long run if you do end up liking the food and it becomes part of your diet.

Not only can being open to new fruits and vegetables help keep your food life more fun and exciting, but it can also improve your gut health, positively impact your relationship with food, and add more nutrition to your diet overall.

An added bonus of expanding your palate is how much more amazing it makes traveling when you’re open to trying food from places you’ve never been before. More on that below!

I’m challenging you to pick up a new fruit or vegetable the next time you’re grocery shopping to try something new and benefit your health at the same time!

How to Be More Open to New Foods

I get it. Your mom always made cauliflower a certain way when you were growing up and now you can barely look at it. Or you tried fish once as a kid and hated it. We all have those foods from childhood that we swear we hate because we didn’t like them back then.

The thing is our tastebuds change and chances are if you had that food again at a restaurant, prepared differently with other flavors your accustom to, you might actually really like it. You’ll never know if you’re not open to trying.

In order to work on expanding your palette, you need to let go of all previous notions about a certain food and be open to trying it again knowing you’re a mature adult this time and that you’ve got nothing to lose and everything to gain. Your future self will thank you!

How Expanding Your Palate Can Benefit Your Health

Keeps Things Fun & Fresh in The Kitchen — Challenging yourself to pick up a new fruit or vegetable might be exactly what you need to feel re-inspired to get in your kitchen and cook a meal. I’m guilty of making the same types of meals over and over again for lunches and dinners which can feel so boring and repetitive. When I notice that’s happening, I challenge myself to pick up a new vegetable and make something new with it.

In this day and age of countless recipes and food blogs on the internet, it’s easy to find a recipe that looks fun, and incorporates a vegetable that you might not typically use. Making a point to do so can spice up your food life and add more nutrition to your diet — win, win!

Adds More Nutrition to Your Diet — Trying a new fruit or vegetable adds new nutrition into your body. Different colored fruits and vegetables contain different amounts of vitamins, mineral and antioxidants — all really good for our health today and in the long run. Being open to trying new plant foods on a regular basis is a great way to ensure you’re getting adequate amounts of nutrition including anti- inflammatory benefits that strengthen our immune system and more.

Good for Gut Health – The world’s largest citizen science microbiome project showed that incorporating around 30 different plant foods into your diet a week increases gut diversity (gut diversity helps the gut stay healthy!). At first when you read 30 different plant foods you might say that feels extremely overwhelming but think about it like one to two fruits or vegetables at every meal. Doesn’t that feel a lot more doable?!

We continue to learn so much about how our gut health impacts different aspects of our health like digestion, mood, immunity and more. Keeping our gut populated with the beneficial bacteria it needs to thrive is something easy we can do that has a big impact on our health overall.

Improves Your Relationship with Food — For those of us who may have struggled with food rules, trying “new” foods that don’t fit into your typical eating routine can feel scary at first. Perhaps these were foods that you thought weren’t healthy or that you couldn’t eat a certain way. Diet culture spreads a lot of messages (even about healthy foods) that are not true but unfortunately turn into food rules for some of us.

Too much sugar in bananas? That statement is just bananas! You get the picture.

Being open to trying new foods shows you that our relationship with food is indeed the healthiest and most fun when it’s flexible. This level of flexibility that comes from ordering something spontaneous on the menu because it sounds good, or eating gelato every day because you’re in Europe allows you to trust your body more and shows you that a well balanced diet includes a wide variety of different foods.

A bonus way expanding your palate enriches your health and your food life is when you travel. When you’re open to trying new foods in new places you can seriously have some of the most amazing food of your life — as a foodie, it’s my favorite part of going somewhere new!

So next time you’re at the grocery store or farmers market, I challenge you to pick up a new fruit or vegetable to try. You may have just found something you really like to eat that will be adding more nutrition to your diet for years to come!

Recipe Inspiration to Help Expand Your Palate

Ready to try something new? Check these fun recipes that are some of my favorites on this site and follow me on Instagram for more daily inspo!

• Whipped Feta Greek Salad Toast
• Blueberry Peach Burrata Salad
• Whole Roasted Cauliflower with Tahini
• Fall Farro Salad with Delicata Squash

The post How Expanding Your Palate Can Benefit Your Health appeared first on Once Upon a Pumpkin.

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Trader Joe’s is one of the most fun and exciting grocery stores to do your grocery shopping. You never know what new snack, spice, frozen good or wine you’re going to find down their aisles! As a dietitian, I feel like a kid in a candy store while shopping there, and I’m always on the hunt for new products that help me shortcut healthy meals and snacks.

From cauliflower gnocchi, to dried fruit, nuts and everything in between, you can find a lot of healthy foods at Trader Joe’s. I find most times I shop there I come home with lots of salad mixes, snacks, pantry staples, cheese and wine. And flowers and eucalyptus for the shower too! Always buy yourself the flowers.

Importance of Reading Food Labels

One caveat about Trader Joe’s is that not all of the products are as “healthy” as they seem. The word “healthy” has no formal definition so it’s really subjective when it comes to different products. I would encourage you to read labels at Trader Joe’s especially for their frozen products as some are made with lots more ingredients, added sugars and preservatives than you might think.

I don’t say that to scare you or deter you away from any product at Trader Joe’s, just merely as something to be aware of. This holds true for anywhere you grocery shop!

Healthy Trader Joe’s Meals and Food by Category

I did my best to scope out the best healthy Trader Joe’s food for this list of dietitian approved Trader Joe’s item and Trader Joe’s grocery list!

Hopefully this will help you narrow down what to get next time you’re at the store! I plan to keep adding to this list in the future too! Here are the category lists:

• New to 2022
• Trader Joe’s Healthy Snacks
• Healthy Trader Joe’s Meals
• Trader Joes Salads
• Best Trader Joe’s Products
• Favorite Wines from Trader Joe’s
• Trader Joe’s Healthy Desserts

I also have a Trader Joe’s Shopping List you can download.

And I must say, hats off to the ideation team at Trader Joe’s because they really know what they’re doing year round and especially in the fall when pumpkin mania arrives!

When I first started @onceuponapumpkin, I shared all the crazy pumpkin foods that were coming out at Trader Joe’s at the time. Today they have over 150 pumpkin flavored items, which is crazy! I always look forward to what they come up with in the fall!

If you’re a pumpkin lover like me, be sure to check out this list of my favorite pumpkin foods from Trader Joe’s. Typically pumpkin mania starts at Trader Joe’s the first or second week of September so be sure to save that post for then!

And if you’re looking for some heart-healthy foods that Trader Joe’s has to offer, check out this list of the best heart-healthy foods Trader Joe’s according to dietitians (me and my colleagues!).

New Trader Joe’s Products in 2022

To start off, let’s talk about the great new additions in 2022 that I’ve found this year at Trader Joe’s! I’ve included them in the other categories as well, but thought they deserved their own spotlight off the bat. If you haven’t seen these in your store quite yet, I’ve linked each one so you can get a sneak peak of the packaging.

• Egg wraps
• Oat Non-Dairy Frozen Dessert Sandwiches
• Oat Chocolate Bars
• Vegan Ranch Crunch Salad Kit
• Chimichurri sauce
• Everything But The Bagel Seasoned Bite Sized Crackers
• Cauliflower Pizza Crusts
• Cauliflower Pancakes
• Gluten Free Norwegian Crispbread
• Ready Veggies
• Protein Palette
• Almond flour tortillas

40+ Trader Joe’s Healthy Snacks

Snacks on this list were deemed “healthy” based on their sugar content and their ability to be balanced when paired up with something else. Ex. dried mango + a handful of nuts. The combinations are endless!

Packaged Fruits/Veggies

1. Organic dried apple rings
2. Organic dried mango
3. Avocado’s number guacamole to go
4. Organic dehydrated carrots of many colors
5. Freeze dried fruit
6. Fruit leathers
7. Seasoned kale chips
8. Pitted salted manzanilla/ kalamata olive pouches
9. Crispy crunchy okra
10. Seed beet crackers
11. Inner peas pea snack
12. Cauliflower crisps
13. Roasted seaweed snack

Nuts/Seeds

1. Simply almonds, cashews & chocolate trek mix
2. Happy trekking nut mix
3. Thai lime & chili cashews
4. Pumpkin seeds
5. Mixed nut butter
6. Crunchy salted peanut butter with flax & chia seeds
7. Super seed and ancient grain blend
8. Creamy unsweetened almond butter
9. Sunflower butter (nut free)
10. Pistachio nut meats
11. Coconut sesame seed clusters

Legumes and Grains

1. Corn, pea, bean & quinoa crisps
2. Organic popcorn with olive oil

Dairy and Dips

1. Organic plain low-fat greek yogurt
2. Avocado tzatziki dip
3. Organic creamy cashew fiesta dip (dairy free)
4. Oven baked cheese bites (add these to charcuterie boards or on top of salads for a nice crunch.)
5. Organic hummus

Bars/Protein On-the-Go

1. RXBARs
2. These peanuts go on a date bars
3. Chomps meat sticks (find these at the checkout counter!)

Chips/Crackers/Crisps

1. Everything but the gluten crackers
2. Plantain chips
3. Grainless tortilla chips
4. Gluten free Norwegian crisp bread
5. Peruvian potato chips
6. Trail mix crackers
7. Organic pita chips
8. White cheddar puffs
9. Peanut butter filled pretzels
10. Almond butter filled pretzels (new!)
11. Everything But The Bagel Seasoned Bite Sized Crackers
12. Gluten Free Norwegian Crispbread

30+ Healthy Trader Joe’s Meals

Most of these items serve as a starting place for a meal and in most cases I recommend adding a source of protein or veggies. For example you could add chicken or fish to the Mexican-style cauliflower rice for a well-rounded meal.

Add these to your Trader Joe’s grocery list to help shortcut lunches and dinner during the week! Most are located in the frozen section.

1. Mexican-style cauliflower rice (pair with chicken or shrimp for a more satisfying dinner)
2. Riced cauliflower bowl
3. Cauliflower gnocchi (pair with a protein + more veggies like spinach for a more satisfying meal)
4. Riced cauliflower stir-fry
5. Cauliflower pancakes
6. Organic sweet Italian chicken sausage (all the chicken sausage flavors are good!)
7. Gluten Free Cheese Pizza With A Cauliflower Crust (keep as is, or add your own veggies on top!)
8. Organic yellow lentil & brown rice spaghetti
9. Chicken burrito bowl
10. Veggie gyoza potstickers
11. Multigrain blend with vegetables
12. Premium salmon burger
13. Raw wild Argentinian red shrimp
14. Quinoa cowboy veggie burgers
15. Channa masala
16. Chicken tika masla
17. Carrot spirals (use in place of pasta or mix some in with your pasta for more fiber and vitamin A )
18. Organic riced cauliflower
19. Hi-Protein veggie burger
20. Riced cauliflower stuffing
21. Fully cooked organic quinoa (easy to use in grain bowls, salads or with chicken or fish in any meal)
22. Fully cooked organic brown rice
23. Quinoa duo
24. Riced cauliflower and butternut squash risotto
25. Wild salmon entree
26. Cod provençal
27. Butternut squash ravioli
28. Harvest chili
29. Jimca wraps
30. Pizza dough
31. canned Alaskan pink salmon
32. Monteli pizza crust
33. Vegan bolognese style pasta sauce
34. Protein Palette

10+ Trader Joes Salads

My one disclaimer when it comes to the pre-made salad mixes at Trader Joe’s is that a lot of the dressings that come in the salad kits are made with a lot of ingredients, including soybean oil and added sugar which I’m not a fan of. I usually use my own dressing and skip the one that comes with. I recently tried their spicy cashew butter dressing though and it was awesome!

1. Mediterranean style orzo pasta salad
2. Organic Mediterranean style salad kit
3. Peanut and crispy noodle salad kit
4. Mexican style corn & quinoa salad
5. Champs Elysees mix (my go-to greens for topping with more veggies and protein. It pairs well with any toppings and dressing!)
6. Southwest salad
7. Vegan ranch crunch
8. Lemony arugula basil salad kit (don’t be afraid to add chicken, lentils, rice, or quinoa to any of these salads to give them more staying power.)
9. Vegan Taco Salad Kit
10. Asian vegetable stir-fry (find these near the salads in the produce section. It’s perfect for sautéing with chicken and Asian spices and sauces for a meal.)
11. Vegan Ranch Crunch Salad Kit

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35 Best Trader Joe’s Products

These products I consider Trader Joe’s MUST HAVES! They’re pantry, fridge and freezer staples that will help you shortcut healthy meals and snacks.

1. Organic tahini
2. Clarified butter (ghee)
3. 10-minute farro
4. Tri-color quinoa
5. Cauliflower gnocchi (frozen section)
6. Coconut oil/ coconut oil spray
7. Avocado oil spray
8. Steamed lentils (produce section)
9. Organic brown rice (frozen section)
10. Dark chocolate peanut butter cups
11. Monteli pizza crust (frozen section)
12. Peanut butter filled pretzels
13. Pastrami-style smoked salmon
14. Spicy cashew butter dressing (find this by the salads)
15. Pepita salsa
16. Salsa verde
17. Egg frittata (frozen section)
18. Chili onion crunch (awesome topping for veggies and chicken!)
19. Vegan kale, cashew and basil pesto
20. Herbal teas
21. Spices & seasonings like everything but the bagel seasoning
22. Raw almond butter
23. New sparkling water: Lemon & Ginger (basically Spindrift!)
24. Organic hummus
25. Pre-cut brussels sprouts with garlic & olive oil (produce section)
26. Gluten-free whole grain bread
27. Quinoa wraps
28. Simply almond beverage
29. Hash brown patties (frozen section)
30. Egg wraps
31. Chimichurri sauce
32. Cauliflower pizza crusts (frozen section)
33. Cauliflower pancakes (frozen section)
34. Ready veggies
35. Almond flour tortillas

Favorite Wines from Trader Joe’s

Another love thing to love about Trader Joe’s? How cheap most of their wine is! Here are a couple of my favorite bottles I always get when I’m there and some new sustainable options that are under $10!

1. Bread & Butter Pinor Noir
2. Les Portes de Bordeaux sauvignon blanc
3. The Pass sauvignon blanc
4. Picton Bay sauvignon blanc
5. Shaw organic wine (This is Trader Joe’s organic wine label and it’s super affordable organic option for both whites and reds!)

15+ Trader Joe’s Healthy Desserts

These desserts made my list of healthy desserts at Trader Joe’s based on their portion size, simplicity and sugar content.

1. Hold the cone mini vanilla ice cream cones
2. Dark chocolate peanut butter cups
3. Gone bananas
4. Cold brew latte dessert bars
5. Dark chocolate drizzled plantain chips
6. Gone berry crazy!
7. Mini mint ice cream mouthfuls
8. Dark chocolate salted caramel bar thin
9. Amped-Up almonds
10. 85% Dark chocolate bar from Uganda
11. Mochi ice cream
12. Organic 92% dark chocolate
13. Scandinavian swimmers
14. Dark chocolate covered caramels
15. Dark chocolate covered almonds with turbinado sugar & sea salt
16. Non-dairy frozen dessert chocolate fudge oat bars (dairy free, gluten free, vegan)
17. Oat Non-Dairy Frozen Dessert Sandwiches
18. Oat Chocolate Bars

For more, check out this list of best desserts from Trader Joe’s.

6 Healthy Trader Joe’s Recipes

My friend Mandi from Dash of Mandi has some of the most amazing healthy Trader Joe’s recipes I’ve ever seen! Here are a few that I especially love from her blog!

1. Trader Joe’s potsticker stir-fry
2. Trader Joe’s Thai Green Chili Shrimp
3. Trader Joe’s Easy Vegetarian Quesadillas
4. Trader Joe’s Mexican Street Corn Brussels Sprouts
5. Trader Joe’s Salsa Verde Shrimp and Coconut Cauliflower Rice
6. Trader Joe’s Pumpkin Cauliflower Gnocchi Shakshuka

Trader Joe’s Shopping List

I plan to continue updating this post with more healthy foods from Trader Joe’s!

Subscribe to get my Trader Joe’s Shopping List straight to your inbox!

Happy TJ’s hunting!

Did I miss a healthy product that you absolutely love from Trader Joe’s? Let me know in the comments!

Originally published April 2021, and updated April 2022.

The post 140+ Top Healthy Trader Joe’s Foods (+ Shopping List!) appeared first on Once Upon a Pumpkin.

As millennials, we want to have our avocado toast and eat it too. To me this means we want to stay up on all the latest health & nutrition trends while also making the best possible choices we can for our own health. We want trendy, delicious, Instagram worthy food that’s good for us (and good for the planet). But just like most things, it’s a little more complicated than that.

Now, seeing the “what I eat in a day” TikTok and Instagram videos, I wanted to write this article to provide more guidance for you in case you’re lost and confused about what steps to take for your own health. There are core principles to eating well and finding a wellness approach that works for you, and there is also a lot out there that can make it difficult to find that. As a dietitian, I want to help.

Millennial Age Group

For reference, the millennial age group is generally between the ages of 26-41 (in 2022) – me included! We were born between the years 1981-1996.

Gen Z’ers are people born between 1997-2012.

My Approach to Nutrition as a Millennial Dietitian

As a Registered Dietitian, it’s always been important to me to make my approach to nutrition and my nutrition principles transparent. I’m a strong believer in working on your relationship with food rather than dieting. I don’t think it’s bad to want to lose weight for the right reasons, but it should never be at the expense of your mental or physical health. 

My goal is to help women build more food confidence – aka stop second guessing every food choice you make based on what the media says or unrealistic standards, and instead, tune into what makes YOU feel your best! 

Body love is a huge component of this as well, because life’s too short to spend it constantly trying to change your body. Food is much more than just calories. It’s culture, it’s fun, it’s connection, it’s love, it’s creativity, it’s seasons, and it’s JOY. Don’t forget to keep this in mind on your own journey.

Millennial Traits & Characteristics

If I were to sum up millennials in a few key phrases (which I think you can’t really do due to our complex personalities!), I would classify us as:

• Go-getters
• Learners
• Tech-savvy individuals
• Team-oriented
• Goal-oriented

I’d even say at times, the go-getter and learner in us paired with the tech-savviness we have with social media can enter us into a rabbit hole of information that can do more harm than good, especially when we’re talking about the health and wellness space.

Are Millennials More Health Conscious?

The majority of millennials are very health conscious because of the exposure we’ve had to more nutrition and wellness information online. The mix of new diets (looking at you Paleo, Gluten-free, Keto, and Whole30) paired with an overabundance of images of Facetuned women online have flooded our feeds over the years. 

And now, transitioning from our 20s to our 30s, there are even more elements at play that make focusing on our health a priority.

Understanding Where Millennial Women Fit In

Millennial women are a unique group because we grew up with the rise of technology, primarily social media. When I was in college, Facebook was the main social media platform we used, and Instagram quickly started to gain traction. I’m sure you feel the same way, but it’s almost impossible to imagine a world without social media.

Even though there are many positive experiences and opportunities that social media can open the door too, there are also some not so great things about it like how it perpetuates comparison culture and misinformation.

Finding Trusted Information

When it comes to nutrition, we’ve seen many trendy diets fizzle in and out of popularity. And there’s a constant changing landscape of new health “trends” that truthfully often don’t even make any sense. 

Spending time to find trusted nutrition and wellness information sources is a great place to start on your wellness journey to quiet the unnecessary noise. Remember that confusing information and misinformation can take a toll on your mental health too.

Millennial Diet

While it’s no secret that many millennials follow some sort of diet, I’m a strong believer in forming a healthy relationship with food where you’re able to include the foods that you love while also feeling comfortable and happy in your skin. I want to help millennial women gain more confidence in their food choices and ditch fad diets forever.

This is something that took me a while to figure out, but now I can happily say that I found a good balance between paying attention to the quality of foods I eat and not feeling guilty about eating dessert too. I promise this type of relationship with food is possible for you too. 

Below, I’ve included some things to keep in mind if you’re a millennial woman trying to better your relationship with food and your body.

My Main Recommendations for Millennial Nutrition and Wellness

Here are 5 things I would say to always keep in mind if you’re a millennial looking to better your nutrition and wellness.

1.  Even if we all ate the same foods and did the same exercises, we would have different, unique and beautiful bodies. 
2. The diet industry is a billion dollar industry. When you see a new trend, fad, or magic pill that looks too good to be true, remember to always question its efficacy. Do your research, or even check in with a registered dietitian to vet products and supplements before spending your money on it. 
3. What a stranger on the internet might be doing for their health is not necessarily (pretty much never!) what you should be doing for your health. It’s important to listen to your body and figure out what works for you. 
4. Stressing over every single food you eat is no way to live life. When you level the playing field instead of having “good” and “bad” foods you take a lot of mental energy out of your food choices that you can use elsewhere.
5. Life is too short to spend it constantly at war with your body. Loving yourself for who you are and how you look right now is tough in this society, but doing so I believe is one of the best things you can do for the most important relationship in your life — the one you have with yourself!

Key Takeaways About Millennial Nutrition

While there’s not a one-size-fits-all approach to millennial nutrition–and I really hope there never will be because we’re all such unique and special human beings–there are general healthy habits you can focus on to stay on track. Remember to pay attention to what works best for you and not what all of the trends are telling you. This will hopefully help you stay true to what you feel is right.

In addition to highlighting seasonal recipe and pumpkin everything, my ongoing goal with Once Upon a Pumpkin is to create health and nutrition content you can relate to. Whether it’s nutrition information, easy and delicious recipes, nutrition trends, or debunking common misconceptions I see out there in the nutrition world, I’m here to be transparent and help you along your journey. 

Feel free to subscribe to my newsletter to always get the latest updates, and I’d love if you’d join my community on Instagram if you’re not already a part of it!

XO, Maggie, your fellow millennial

The post Millennial Nutrition Insights from a Millennial Dietitian appeared first on Once Upon a Pumpkin.

If I were to ask you right now what’s something you could do to improve your diet, would you answer with one of the following?

• exclude desserts
• remove gluten and dairy
• exclude sugary drinks
• exclude sugar in general
• eat less
• stop eating after dinner
• limit carbs

Do you see what all of these things have in common? They’re all about removing, excluding, limiting and restricting you from something in your diet. While, yes excluding sugary drinks is a way to make your diet healthier, taking things out of your diet is not the only way to improve the quality of your diet.

Through the media and diet culture we’ve been conditioned to think that improving our diets is synonymous with removing something that’s in them and today I want to talk about how changing that perspective can help better your relationship with food and simultaneously improve the quality of your diet.

Adding things into your diet to add more nutrition to the foods you already eat is a small strategy that can have a huge impact when it comes to your overall nutrition and your journey to healthy eating. It’s also way less overwhelming than overhauling your entire diet and can introduce new foods that you might end up loving to your diet.

By focusing on what you can add to your diet to make it more balanced and nutritious instead of all the things you have to take out, you’re taking a more positive approach to food and eating that is mentally more enjoyable as well. It’s one of the pillars of my approach to eating called food confidence. More on that to come!

Here are a couple of ways to add more nutrition to the food you already eat that are simple and any one can do. These things are so easy that once you start putting them into practice, you won’t even realize that you’re doing them!

Ways to Add More Nutrition to the Foods You Already Eat

1. Add Nuts & Seeds
2. Add a Handful of Greens
3. Add a Side Salad
4. Add a New Fruit or Vegetable

• Add Nuts & Seeds. Think nuts on a salad or paired with fruit as a snack, or a tablespoon of ground flax seed in your morning smoothie. Nuts and seeds are a concentrated source of plant-based protein, fiber and healthy fats, aka omega-3s. Small but mighty when it comes to nutrition, they’re easy to use in a bunch of different ways boosting your food with more nutrition per bite. I like sprinkling hemp seeds on top of my peanut butter toast and using chopped nuts as a coating for fish!

• Add a Handful of Greens. We often buy a big container of greens with the best intentions to use it up and it ends up wilted and sad at the end of the week in our fridge — ugh it happens to me too! Commit to adding a handful of greens to things like stir fry, smoothies, omelets, etc. Liven up leftovers with a handful of greens or a green base that you can put them on top of. The small ritual of adding a handful of greens to things you’re already eating is a great way to add more vitamin C, A, K, fiber and antioxidants to your diet every day.

• Add a Side Salad. Side salads don’t have to be synonymous with boring. In fact, pairing a simple side salad with something you’re already eating like pizza, pasta or leftovers is a great way to add more nutrition to your diet, round out your meal with fiber from vegetables and use up produce before it goes bad. Win, Win — win! I love this Mediterranean chickpea salad that goes with everything.

• Add a New Fruit or Veggie. The next time you go grocery shopping I want you to pick out one fruit or vegetable that you haven’t tried before or thought you didn’t like (tastebuds change and evolve!) and try alongside something you typically eat. Expanding our palate is one of the best things we can do for our health. Not only is trying something new mentally stimulating, but it also introduces another way to get more nutrition into our bodies. You could end up loving whatever you just tried which could inspire you to try something else or be more open to new foods when you go out to eat. All positive things! Research has shown that people who eat upwards of 30 different types of plant foods a week (fruits, veggies, nuts, seeds, grains, etc) have a more diverse microbiome which as we know is connected to so many different parts of our health including immunity, mood, digestion and more.

Which one of these ways to add more nutrition to the food you already eat feels the most doable in your life?

If you’re not already, I’d love for you to join the Once Upon a Pumpkin community on Instagram. Here’s a reel I recently made on this topic.

View this post on Instagram

A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

If you’re hungry for more check out these posts and some of my favorite recipes below!

• 5 Ways to Have More Confidence in Your Food Choices
• 15 Best Pantry Staples for Healthy Meals
• Healthy Trader Joe’s Food + Shopping List

My current favorite fun & healthy recipes:

• Blood Orange Olive Oil Loaf (GF)
• Pumpkin Chickpea Blondies (GF)
• Banana Lemon Blender Pancakes (GF)

The post Ways to Add More Nutrition to the Foods You Already Eat appeared first on Once Upon a Pumpkin.

Sharing a few details that made our wedding feel extra magical and beyond anything I could have possibly dreamed of! Because I found other people’s wedding blog posts helpful in the planning process, I wanted to do this recap in the hopes that it helps you piece together the day of your dreams with the one you love!

On a Crisp October Day

We couldn’t have asked for better weather on the actual day of the wedding. It rained the two days leading up to the wedding and so we weren’t really sure how the weather in late October in Chicago would pan out. After all, we have had snow in the past!

My prayers were answered with the most perfect fall day — it was a sunny, a little bit crisp, and the light was that perfect golden fall light that illuminated all the changing colors and just made everything feel extra special. To be honest I think I’m still coming off the high of the wedding nearly 4 months after, and part of me definitely misses the planning process and excitement leading up to the big day.

My overall advice? Enjoy every single minute because it does go by so fast. Soak it up and remember it’s about focusing on those moments with the one you love standing by your side.

p.s. all photos in this blog post were taken by the amazing, We Are The Bowsers!

The Planning

After following her on Instagram for some time and seeing her amazing work, I was so excited to work with Elise from Chic From Chicago for the month leading up to the wedding!

From our first conversation on the phone Elise made me feel calm and that I was in good hands during the planning process. The fall is a busy time for me work wise with pumpkin season, so I knew I wanted the help from a planner to make sure I didn’t drop the ball on any details or coordination that you just don’t think of as the bride. Elise went above and beyond to make sure everything went smoothly on the day and styled the venue exquisitely with her team.

Not only is she incredibly knowledgable and creative, but she has many recommendations and relationships with local vendors that can help bring your vision to life. It’s really obvious that she truly cares about making everything go smoothly and feel special and that really showed on the day. I felt so much more at ease and able to enjoy the day knowing she was there.

I’m already thinking of future themed parties I can hire her for!

The Venue

We had the ceremony at a local church and the reception at Galleria Marchetti in West Town. I fell in love with their pergola room because it of how much natural light comes in through all the windows and the ceiling (which is retractable and can be left open in warm weather). I also loved the green ivy wall, glass fire pits that gave the room so much character.

The cocktail hour was in a separate attached room and I liked that they do the food on site and have everything like the chairs and plates, etc there, so it’s not a separate rental. In addition to the greenery that was done by our florist, we added lights from the ceiling that made the room feel cozy.

The Cake

Does it surprise you that the cake was pumpkin flavored?!

Toni Patisserie brought my vision of a pumpkin wedding cake to life with this pumpkin cake with cream cheese frosting that had a simple gold foil design. The greenery was added by the florist. I’m still not over how pretty it was!

The Dress

I said yes to the “Flame” gown by Eva Lendel that I purchased at LBR Bridal here in Chicago. Initially this gown was the “wildecard” dress that the stylist brought out that she just wanted me to try for fun. I couldn’t get it out of my head, and after going back a few times to try it on again, I knew it was the one for me!

I had a couple of changes made to the dress which make it look different that what you would see on their website. First I had the back extended because the original way the dress was didn’t have much of a train at all. It’s also lined on the bottom.

I also had the neckline closed up about 3 inches as the original was down to my belly button and that wasn’t the look I was going for! I was a little worried about that as I didn’t want it to look too closed up but it ended up looking just right on me.

I think it’s important to mention that I went to 12 dress stores in Chicago before finding “the one”! Although I thought I knew what I wanted, I kept an open mind and just had fun with the process. I say definitely don’t stress if you’re not finding the dress right away — that just means you’re getting closer to the right one. This might go without saying too but typically dresses look so different in person then they do on Pinterest — don’t get discouraged by that!

I absolutely loved the earrings I rented from Verstolo — they were “The Juliet” and wore a simple sparky silver tennis bracelet that was adjustable and looked more expensive then it is! I love that I can wear it again anytime.

As far as shoes go I kept going back and forth looking at more expensive options but ultimately decided on a pair I found from a quick Etsy search. I’m glad I decided that to me it wasn’t worth it to splurge on a really nice pair I will only wear once.

The Hair & Makeup

I worked with the wonderful Morgan Marie Beauty, and Rhona Kane Hair. I enjoyed working with these ladies so much and couldn’t recommend them more if you’re looking for wedding hair and makeup in Chicago! They were both incredibly nice to chat with and really know how to bring exactly what you want to life. I wanted to look like the bride version of myself which I think they both nailed perfectly.

The Bridesmaid Dresses

One thing I knew very early on in the wedding planning process was that I wanted mismatched bridesmaid dresses in different fall colors! I couldn’t have been happier with the way they all looked next to each other and felt like the velvet was perfect for late October! How gorgeous is my the bridal party?!

From left to right the dresses were from Revelry (terracotta), Nordstrom (golden almond), Jenny Yoo from Bhldn (sage green), and Revelry (mahogany) again.

The Suit

I wanted to mention Rob had his suit custom made at BLVDier here in Chicago. They were awesome to work with and took a lot of pride in the design process as well as the quality of the garment. The owners are a husband and wife team who are super knowledgeable and helpful when it comes to crafting something that fits your needs and your style.

The Photography

As I began planning the wedding at the end of 2020, I quickly realized a lot of things were booking up from people postponing their wedding to 2021. Finding a photographer wasn’t high on my to-do list at the beginning, but after reaching out to a few people who were already fully booked, I quickly got on it and was lucky enough to come across We Are The Bowsers. (I would definitely recommend looking into photographers/video very soon after getting engaged!)

Lauren and Jared are a married photography and videography team whose style I was immediately drawn too because it wasn’t the typical “light and airy” style that I knew wasn’t what I wanted. There’s something about how their style conveys love, light and warmth that was really evident to me by looking at their work.

I felt SO lucky that they were available on our date and from day one they were amazing to work with! As I look at the photos and video now, I know that no one could have captured all of the moments the way they did — just looking at all the photos brings me so much joy.

They brought to life the super small candid moments and fall vibes in all of the photos that we (me especially!) will cherish for the rest of our lives. To me they didn’t just capture a photo, they captured a feeling and if I could hire them again I would in a heartbeat!

We took photos around the west loop in between the church and reception which is special to us since we live in the neighborhood!

The Flowers

I worked with Jess from Stemming from Love for all of the florals including all the reception ceiling greenery and details around the space. I trusted her 100% to bring to life my vision and couldn’t have been happier with how beautiful all of the florals looked everywhere!

I can’t thank her enough for going above and beyond to infuse everything with colors of the season.

The Fall Details

The little fall details that I envisioned for the day really meant so much to me and came together better than I could have even imagined. I was going for “chic pumpkin vibes” and I think it turned out even better than I could have imagined! Leading up to the wedding I collected white and creamy light orange colored heirloom pumpkins to use around the venue. Elise went above and beyond to bring the vision to life!

One thing I will say is that Etsy has so many amazing templates for place cards, menus, and signs. You’re bound to find a style that you like and print anything you needed signage wise. I did work with a calligrapher, however realized at the eleventh hour that I preferred a more modern look for the font vs. traditional and scrambled to update things using an Etsy template. In hindsight I wish I realized this earlier as it would have saved money.

I loved the neon sign vibe and got both signs we had at the wedding from Neon Stock here in Chicago. They were super fast and great to work with. My friends at HM Clause were nice enough to send over all of the mini pumpkins I used for the place cards. My sister and I spray painted them gold, and I used a template I found on Etsy to make the name cards and the menus. I loved that our guests could take these home with them too.

A calligrapher wrote our names on the mirror that was placed on the floor with the pumpkins, and greenery all around it. That was definitely one of my favorite touches!

The Music

The soundtrack of the night was created by the super talented Nicholas Hardy from Elysium Experience. I actually got Nicholas’s card at a friends wedding about a year before we got engaged because I loved his style so much from what I saw that night!

Him and his team really took the time to learn the vibe and demographic of the wedding to ensure that the music would match our style and get people excited about dancing the night away. Nicholas really creates an experience for the night vs. just playing music which I believe is part of what made the night so special. Not to mention he plays the saxophone and more!

Songs carry so many feelings and memories for me and now every time I hear a song that was played from that day I’m immediately transported back to those special moments thanks to Nicholas and his team.

He had the dance floor full the entire night and nearly 4 months later people are still telling us how much they loved the DJ!

Did I miss anything?! If you have a question I didn’t answer, feel free to comment here or email me — I’m happy to help!

P.s. here is my fall wedding Pinterest board if you want to take a peak for more inspiration and you can also check out my picks for little white dresses perfect for any bridal bridal shower or rehearsal dinner.

The post Fall Wedding of My Dreams Recap appeared first on Once Upon a Pumpkin.

Attention shoppers! Have you noticed some of the items you always buy at the grocery store have suddenly gone up in price? I have! A few weeks ago I noticed some of the veggies I always buy on a weekly basis were suddenly almost two dollars more and don’t even get me started on the price of chicken!

According to research firm IRI, food prices are estimated to rise an overall 5% in the first half of 2022, though the level of increases will depend on the grocer and location.

This means it’s more important than ever to be a conscious and informed shopper! My tips for saving money on groceries will hopefully help you spend less, have less food waste, and get a little creative in the kitchen to eat healthy and save money (win, win!).

How to Save Money on Food

I do believe it’s possible to eat healthy on a budget and with these simple strategies for shopping smarter I hope you are able to get the most bang out of your buck at the grocery store while still eating foods you love! And maybe even discovering some new foods in the process. Here are 20+ key things to pay attention to.

1. Don’t go grocery shopping hungry. 
2. Make a grocery list before going shopping.
3. Make a (rough) plan for meals for the week. 
4. Join your grocery store’s loyalty program & download your grocery store’s app.  
5. Use the salad bar for produce needed in small quantities.
6. Look for sales.
7. Go plant-based a few days a week. 
8. Consider shopping at a wholesale club. 
9. Buy frozen vs. fresh. 
10. Stock up when something is on sale. 
11. Consider growing your own (for things like herbs!).
12. Keep your fridge and pantry clean & organized.
13. Prep produce post grocery shopping.
14. Get your groceries delivered. 
15. Plan for dining out & getting take out. 
16. Take notice of your eating habits to help your purchasing habits. 
17. Store produce correctly to ensure maximum freshness.
18. Check prices at multiple grocery stores.
19. Freeze items you think you won’t get too before they go bad. 
20. Choose produce that’s in season.
21. Shop at your local farmers’ market or subscribe to a local produce box / CSA program.
22. Opt for store brand items when possible.
23. Shop during off times vs. peak times.
24. Be a little flexible. 

Now let’s talk about these money saving strategies at the grocery store, shall we?!

How to Save Money on Groceries and Still Eat Healthy

1. Don’t go grocery shopping hungry.

Easy right?! Yet somehow we’ve all been there. Strolling the aisles nearly starving grabbing everything in sight that looks good! Oops, let’s course correct that. Aim to have a snack before grocery shopping or go after eating so that you’re not tempted to buy extra foods you may not actually need!

2. Make a grocery list before going shopping.

Another no-brainer yet sometimes it just doesn’t happen before going to the store which can result in over buying groceries or worse forgetting things you actually need and having to make another trip. Both scenarios can be avoided by spending a little bit of time figuring out what you already have at home and what you want to buy for future meals.

3. Make a (rough) plan for meals for the week.

Going grocery shopping with a game plan of what meals you’re going to make for the week is a great way to ensure you buy the right amount of food for what you need. Even a rough idea for meals for the week can go a long way to ensure you buy things you actually plan to eat. I’m definitely guilty of going without a game plan and coming home with too much produce that I simply won’t get to.

4. Join your grocery store’s loyalty program & download your grocery store’s app.

These days most grocery stores have a loyalty program or an app you can download to see what’s on sale and if there are any coupons you can “clip” within the app for greater savings. For example, I have a Target red card which gets me 5% off everything at Target including groceries. I also have the Jewel-Osco app which shows you special deals on certain products or brands that you otherwise might not have known about.

5. Shop the bulk section.

For things like nuts, grains and flours, shopping the bulk section of your grocery store can help you save on cost of goods and control the quantity you want, helping to avoid food waste. This is especially great when shopping for one.

6. Use the salad bar for produce needed in small quantities.

I discovered this trick with recipe testing/creation when I only need a small quantity of one ingredient. If it’s a vegetable that’s available at the salad bar and I don’t need a lot of it, I’ll grab it there. Not only is this faster because it’s usually already prepared, but it also helps prevent food waste and save money from buying a larger quantity of something I might not eat all of.

7. Look for sales.

Buying things on sale vs. full price is one of the first places to start when trying to save money. Be cognizant of what’s on sale when you’re going down the aisles to make your dollar go further. Consider crafting meals based on what you find on sale or stocking up on things when they’re on sale.

8. Go plant-based a few days a week.

Since prices of meat are at an all-time high, consider going plant-based for a couple nights a week. Not only is this good for your wallet, it’s also good for your health. Greater heart health, lower risk for diabetes, and increased longevity are just a few of the benefits of eating plant-based. I like that it helps add more fiber to your diet and encourages you to put more veggies on your plate and try things like grains and beans you might not have otherwise. Things like beans are incredibly versatile, nutritious, and less than a dollar!

9. Consider shopping at a wholesale club.

Clubs like Costco and Sam’s Club offer steeper discounts on groceries versus traditional grocery stores. This could be a great option if you’re buying groceries for a family.

10. Buy frozen vs. fresh.

Frozen produce is just as nutritious as fresh! Let me say it again for the people in the back — frozen is just as nutritious as fresh and cheaper! Spinach is a great example. Buying a big container of fresh spinach is more expensive and you run the risk of not being able to use it all before it goes bad. Frozen, on the other hand, can last in your freezer for months and you can use it in nearly all the same ways as fresh.

11. Stock up when something is on sale.

If you have a little extra cabinet and freezer space, it might be a good idea to buy extras of items when they’re on sale. However if you do buy extra of something because it’s on sale but don’t end up using it before it goes bad, you didn’t really save money — so be careful here! Pantry staples or things you can easily freeze are best for this scenario.

12. Consider growing your own (for things like herbs!).

I love adding a fresh pop of green herbs on top of almost every recipe but constantly find myself spending upwards of $3.99 for certain herbs every week. Now I grow my own and have them ready to pick anytime! Of course this does come with an upfront cost (I grow herbs & microgreens in my indoor Rise Garden). If you do have the luxury of a backyard, perhaps planting a few veggies/herbs in the summer can help cut down on your grocery bill at that time!

13. Keep your fridge and pantry clean & organized.

Knowing what you have in your fridge and pantry is a not-so-secret weapon in the quest for spending less at the grocery store! Being able to quickly take stock of what you already have on hand will prevent overbuying, and give you good inspiration for meals to make with some of the ingredients you already have. Shop your own fridge and pantry first before heading to the grocery store!

14. Prep produce post grocery shopping.

Instead of just putting your produce away in all of the little plastic bags from the store consider washing, chopping and transferring things to glass containers to help extend their shelf life and make it easy for you to grab when you want to use them. Having veggies prepped and ready to use increases the chances of you using it, which again helps prevent food waste and ensures you’re getting the most out of the groceries you bought.

15. Get your groceries delivered.

While you may have to pay a little extra to have the groceries delivered, not going into the grocery store might actually save you more money in the long run. If you always come home with extra food you might not need, consider online shopping for groceries where it’s much easier to stick to a list because you’re not tempted by looking at aisles of different products.

16. Plan for dining out & getting takeout.

Having an idea of when you’re going out to eat or ordering in will help you better determine how much food you actually need to buy for the week. Going grocery shopping at the beginning of the week only to eat out a majority of the nights obviously doesn’t help your wallets plus the food you have could go bad in that time frame.

17. Take notice of your eating habits to help your purchasing habits.

I’m not saying you have to write stuff down or create a system for keeping track, just simply survey your fridge and pantry to notice how much of the things you buy you actually eat. Are you always buying mixed greens for future salads that never happen? Nix that! Being conscious to utilize everything you’re buying can be a huge cost savings in the short and long run. If you need some inspiration for using up all the greens you bought be sure to check out this video on how to use up a big container of spinach!

18. Store produce correctly to ensure maximum freshness.

Nothing’s worse than noticing something you just bought is already going bad before you even had a chance to use it. Storing fruits, veggies, herbs, and proteins correctly is the easiest way to get the maximum life out of them. Plus cut down on food waste. Check out this video and this video for some of my favorite easy food storage hacks.

19. Check prices at multiple grocery stores.

If you live near multiple grocery stores it’s probably a good idea to compare prices for items you buy often. There could be substantial price differences on things like meat, produce and pantry goods across different stores.

20. Freeze items you think you won’t get too before they go bad.

Your freezer is definitely your friend when it comes to saving money at the grocery store, so use it! You can freeze nearly anything! If you’re not going to get to it in time or if you buy a little extra when it’s on sale, freeze it — just don’t forget it’s there!

21. Choose produce that’s in season.

Often times produce that’s in season is on sale. Eating seasonally is a great way to try new fruits and veggies which in turn is good for your health.

22. Shop at your local farmers’ market or subscribe to a local produce box / CSA program.

If possible, join a CSA program that gets you a box of seasonal produce each week or month at a lower cost. Shopping at a farmers’ market is also a great way to only buy what you need, plus you’re supporting local farms and getting fresher produce!

23. Opt for store-brand items when possible.

Generic store-brands are almost always cheaper than the name-brand. If there’s a product that you know is literally the same thing no matter what the brand is, or you just don’t have a strong preference for the name brand opt for the generic brand. A lot of name brand products sell their extra product to be used as the generic brand, so in some situations, it’s exactly the same product.

24. Shop during off times vs. peak times.

I don’t know about you, but I try to avoid grocery shopping on the weekend and Monday because I find that when the store is crowded I feel more rushed and frazzled which either ends up with me forgetting things I need and having to go back, or buying extra things I didn’t need to simply finish shopping and get out of there. If you can relate, plan to go shopping sometime in the middle of the week or in the middle of the day if you can.

25. Be a little flexible.

When trying to save as much money as possible on groceries being flexible can pay off. See what I did there?! Rather than planning your meals and then going grocery shopping, you may want to see what’s on sale and plan your meals off of those items. This may require a little more creativity on your end but could be a great way to lower your grocery bill.

Peep this video to see some of the tips mentioned in action!

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A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

How to Save Money on Food

How to Save Money on Groceries Without Using Coupons

These days many retailers have apps that highlight certain products that are on sale and allow you to “clip” coupons in the app that can be applied to your bill at checkout. This is a great way to save money on groceries without using coupons. All of the tips listed above also don’t require clipping coupons to save money on groceries. They’re tactics that can definitely help you be a more conscious and informed grocery shopper from beginning to end.

Best Day to Go Grocery Shopping

Some retailers might run special deals or offer steeper discounts on certain days of the week. To find out what day that is, you might want to check their app or circler and plan to shop that day.

How to Grocery Shop for One

Many of the tips listed above apply also if you’re grocery shopping for one. I would say paying attention to which foods you actually eat and having a plan for meals for the week are two especially important tips when shopping for one to save money and prevent food waste.

If possible also try to shop the bulk section for smaller quantities of food and choose frozen produce when you can because it’s cheaper and lasts longer.

Budget Grocery List

Download my FREE budget-friendly (and healthy!) grocery list for inspiration on what to buy when being a price-conscious grocery shopper.

Click here to download my budget grocery list and if you’re a Trader Joe’s shopper, be sure to check out this post on all the best healthy items from Trader Joe’s!

Budget-Friendly (and nutritious!) Recipes:

• Pumpkin Chickpea Blondies [GF & DF]
• Mexican Cauliflower Rice [GF]
• Pumpkin White Bean Chicken Chili [GF]
• Mediterranean Chickpea Salad [GF]
• Crunchy Chickpea & Lentil Tacos [GF & DF]

I would love it if you followed me @onceuponapumpkin for more tip, tricks & fun seasonal recipes! See you there!

The post 20+ Top Ways to Save Money on Groceries (+ a Budget Grocery List) appeared first on Once Upon a Pumpkin.

It’s safe to say I have a lot on my plate right now between the busiest time of the year in my business and our wedding just a few days away. Although exciting and happy in so many ways, it also has constantly felt like there are not enough hours in the day to get it all done. I’m sure many former brides and current brides-to-be can relate! 

It’s somewhat ironic how even super happy times in your life can come with a lot of stress and anxiety. As someone who is pretty sensitive to any type of stress, I gotta be honest and sayI have felt it more than ever these past couple of weeks. 

Juggling it all has had me feeling like a wave of anxiety just knocked me over and I’m paralyzed underneath it many times. This paralyzing stress is a hard feeling to shake. The anxiety of having so much to do so you’re not even sure where to start can be debilitating in so many ways. It throws off my day, messes with sleep and my overall self-confidence and decision making ability. Not to mention leaves me in a bad mood overall. Not great when you’re trying to be happy about joyous times ahead!  

Sometimes these waves happen when I lay down for bed, other times it hits me in the morning as my day gets going, and sometimes it just totally comes out of the blue when I’m least expecting it. 

During times of high stress for me in the past I’ve experienced hair loss, weight loss, digestive upset, skin rashes, eye twitches and more so I know firsthand that keeping my stress level in check is one of the most important things I can do for my health. I want to look and feel my best for the big day and in the days leading up to it which means prioritizing my de-stress routine is more important than ever! 

CBD has played a huge part in my stress management for the past couple of years and even more so these past couple of months leading up to the wedding. Equilibria is my go-to when it comes to premium organic CBD. I’ve been using it for about 3 years now and love how they are formulated for women, by women with products that fit a wide variety of needs and lifestyles.

Consistent use is best for your body to adapt to and reap the most benefit from CBD, which is definitely something I’ve noticed the longer I’ve stayed consistent with my daily CBD routine. 

Equilibria’s full-spectrum CBD products are GMO, solvent, heavy-metals, pesticide and herbicide-free. Quality is at the forefront of all of their products and as someone who cares a lot about the products I use on my skin, in my kitchen and eat of course, I like knowing I’m consuming and applying the highest quality products to support my body. 

What’s also unique about their mission and dedication to consumer satisfaction is the customized experience with their dosage specialists. Upon ordering any of their products you’ll be connected to a dosage specialist who can help educate you on what type, timing and how much CBD is best for you. They’re always available to answer any questions that may arise on your CBD journey. 

How does CBD interact with our body?

The true benefit of CBD comes from its interaction with the endocannabinoid system. Our bodies naturally produce cannabinoids in the form of endocannabinoids which function as neurotransmitters binding to receptors throughout the body. For example, in the central nervous system receptors help regulate appetite, memory, and pain, while other receptors in our immune system help reduce inflammation throughout the body. 

Stress can have a major negative effect on these endocannabinoids, breaking them down and even potentially leading to a deficiency over time. That’s where CBD comes in. The plant compounds in CBD are very similar to the structure of endocannabinoids, which can bind to receptors, ultimately slowing the breakdown of endocannabinoids and nudging your ECS and your body back toward balance! 

The endocannabinoid system works to maintain balance throughout your body and the beauty of CBD helps to amplify your body’s natural balancing and healing properties.

My CBD Routine

To keep my stress in check all day long I take one softgel in the morning with my probiotic and other supplements, and use the daily drops at night to help me wind down. When I feel like I need it, I’ll take a calming melt to help with any stressors that come about throughout the day. 

My neck and shoulders are where I carry all of my stress and tension. Needless to say they’ve been tight and tense! I love using Equilibria’s relief balm to give myself a mini neck massage before bed. Their energizing and calming rollers are also great to stash in your bag for on-the-go use, especially when traveling. 

Incorporating these products into my daily routine promotes an overall calmness for me and a relaxed feeling, especially in times of stress. 

If I can offer any advice to fellow brides-to-be or anyone experiencing a stressful season of life is to not wait to take care of yourself. Often our self-care routine is the first thing out the window when we’re busy, but truly that is the time we need it most. 

Creating a calming routine can be a constant in your day that helps manage stress and balance you in order to show up as your best self, especially when life is stressful. I made a promise to myself that I wouldn’t let stress rule my days leading up to the wedding and with help from Equilibria, I truly feel like I am able to keep that promise and feel and show up as my best self. 

If starting a CBD routine is something you’ve been wanting to do for yourself, use code PUMPKIN now through October 31st for 25% off your purchase for new customers. Click here to explore Equilibria’s curated bundles and routine boosters — there’s something for every lifestyle. 

This post was written in partnership with Equilibria — as always all opinions are my own. Thanks for reading! 

XOXO MAGGIE 

The post My Wedding De-Stress Routine with Equilibria appeared first on Once Upon a Pumpkin.

If I had to describe my fall decorating style it would be “modern chic pumpkin vibes”. I tend to choose white, gold and rust orange colors to decorate with as they complement the other colors I already have around the house. This year I’m sticking with that theme even more as those are the colors that I’m using in the decor for my wedding next month!

One trend I’ve definitely noticed this year at Home Goods is pumpkins in bright colors. Some neon orange, some neon green, blue and yellow and more. While I prefer the more traditional colored seasonal items, I say if that vibes with your decor style go for it! Target also has an amazing array of affordable pumpkin and halloween decorations. I have my eye on a gold skeleton that’s definitely coming home with it the minute I see it at my store! Stay tuned on my stories for any updates on that.

Here are a few pumpkin home decor pieces that will add a layer of coziness to your home this fall plus some pumpkin beauty products that go to show pumpkin isn’t just for eating and decorating with! Because pumpkin is packed with antioxidants like vitamin E, C, and A it’s a superfood for the skin too helping to brighten, hydrate and plump!

The post Pumpkin Home Decor appeared first on Once Upon a Pumpkin.