With Charlene Bazarian
Maybe while you’ve been decking the halls this holiday season you’ve been hanging out with eggnog and Jack Frost martinis and then ringing in the New Year with lots of champagne, or maybe now that you’ve turned the calendar you’re making some healthy resolutions. However, whether you’re looking to cut down or cut back on alcohol, you may be considering the health challenge popularly known as Dry January.
Top nutritionists share strategies and tips for surviving and thriving in Dry January.
Lisa AndrewsMed, RD, LD Instagram: @nutrigirl
Keep some flavored seltzer on hand for group gatherings where people expect you to drink with them. If they ask why you don’t drink, politely tell them you’re giving your brain, liver and body a break!
Amy BennyMS, RD, DCDES Instagram: @insights2nutrition
Try to include a friend or colleague in the challenge. Having someone to check in with or be accountable to can help you have a successful alcohol-free January.
Macy DiulusRD, LD, MPH, CDCES Instagram: @whole.grain.crumbs
Be prepared by having a list of mocktail recipes easily accessible in your kitchen (printed or bookmarked on your phone) and keep your cupboard/fridge stocked with mocktail ingredients such as sparkling water, fresh fruit, frozen fruit, fruit juices or sugar-free syrups. Consider trying some fun non-alcoholic drinks like Olipop, Culture Pop, Ghia, Recess Canned Mocktails or Kombucha.
SaVannah ShoemakerMS, RDN, LD Instagram: @savannashoemakerrdn
Use flavored vinegar for simple DIY mocktails. My favorite is a generous splash of raspberry balsamic vinegar with sparkling water, but the combinations are endless and it always feels special. Vinegar has been used for centuries in cocktails and drinks called shrubs. The acid in vinegar provides a brightness that’s hard to replicate, and flavored vinegar is a shortcut to adding rich, layered flavors to mocktails. You can also combine them with fruit juices or tonic water if you prefer more sweetness.
Kim YavitzRD, owner of Two Six Fitness in St. Louis, MO Instagram: @twosixfitness
Journaling daily during Dry January can help you tune into your emotions and make you more aware of the patterns in your daily life that make you more likely to drink. You can write down whatever is on your mind, but I recommend writing down what’s going on in your day, who you’re with, and how you’re feeling every time you have a craving for alcohol. This practice can help you cut back not just in January but all year round.
Alyssa PachecoRD by The PCOS Nutritionist Alyssa Instagram: @pcos_nutritionist
Drinking a soft drink or mocktail that’s fun and enjoyable will set you up for success this Dry January. Design and bring your mocktail ingredients or non-alcoholic drinks to a social gathering.
Here is one of my favorite mocktail recipes:
Cortisol mocktail
Ingredients:
- ½ cup diced pineapple
- ¾ cup coconut water
- 1 lime juice
- ½ tsp monk fruit sweetener
- ¼ teaspoon sea salt
Instructions
Pour all ingredients into a blender and blend on high for 20 to 30 seconds or until smooth. Pour into a glass over ice and enjoy!
Notes I we recommend mixing in the pineapple chunks (fresh or frozen), but you can easily substitute pineapple juice to make it even easier. You can also replace the lemon juice with lime juice.
Nutrition
Calories: 96 kcal | Carbohydrates: 29g | Protein: 2g | Fat: 1g | Saturated fat: 0.3 g | Polyunsaturated fat: 0.1g | Monounsaturated fat: 0.03g | Sodium: 773 mg | Potassium: 608 mg | Fiber: 5g | Sugar: 14g | Vitamin A: 81 IU | Vitamin C: 63 mg | Calcium: 76 mg | Iron: 1 mg
Jennifer O’Donnell-Giles, The MS RDN specializes in sports dietetics.
She is an athlete herself and has been working with athletes for 26 years helping them get their nutrition in order and become faster, stronger, better and healthier athletes! Instagram and TikTok: @JennGilesEat4Sport:
Make a list of relaxing/soothing activities you enjoy that don’t involve pouring a drink. It could be things like planning a warm Epsom salt bath, lighting a fire in your fireplace and sitting in front of it with someone you love, working on a project like knitting, organizing a closet or redecorating a room , catch up on a favorite streaming series. Committing to projects in January can keep you focused and less likely to drink.
Movement is also key! We can challenge our DNA by being consistent with exercise. In addition to your daily workout, you can drop and do pushups when you feel the urge for a drink, take an evening yoga class, or take a headlamp and go for a night walk. New patterns and adventures are exciting! When choosing a mocktail, I suggest adding 2 tablespoons of juice to the seltzer and making fun ice cubes with berries or pomegranates to make it look fancy and fun. That way there aren’t too many calories or sugar, but it’s such a treat.
Alyssa SmolenMS RDN CDN is a media and community dietitian. Instagram and TikTok: @arugalyssa
A successful dry January can involve finding other alternative drinks. It doesn’t have to be mocktails! There are a ton of prebiotic sodas or sparkling waters on the market. A good tip is to pour your drink into a wine glass or party cup to simulate drinking a cocktail.
Umo CallinsMS, RD, CSSD, LD, CPT is a sports nutritionist and fitness coach.
He is the owner of Well Rooted Health and Nutrition and 180Physique which offers evidence-based guidance for athletes and active individuals. She is a trusted media expert dedicated to making nutrition and fitness simple and accessible to everyone. Instagram and TikTok: @sassy.sports.dietitian
This delicious mulled wine-inspired mocktail is packed with bold fruitiness and wintery spice. New Zealand black currants are packed with anthocyanins, a type of antioxidant that helps reduce inflammation and support your immune system, which is beneficial, especially this time of year. A delicious mocktail with multiple health benefits!
Mulled Wine-Inspired 2before Mocktail
Ingredients (serves 2-3):
- 2-3 cups water (adjust based on flavor preference)
- 2 scoops 2 ago (or your favorite pre-workout flavor)
- 2-3 star anise
- 2 cinnamon sticks
- 1 tablespoon Manuka honey (or any honey on hand)
- 3 slices each of orange and lemon
- A few slices of fresh ginger
Instructions:
- In a small saucepan, combine the water, star anise, cinnamon sticks, orange and lemon slices, and ginger. Bring to a gentle simmer over medium heat. Lower the heat and let the mixture simmer for 10-15 minutes to infuse the flavors.
- Turn off the heat and stir in the honey until it dissolves.
- Allow the mixture to cool slightly before adding 2 scoops 2 before, stirring gently to preserve the powerful anthocyanins (natural compounds found in blackcurrants that support circulation and performance).
- Pour into mugs and enjoy hot! For the best benefits, consume within a few minutes to maximize the bioavailability of the anthocyanins.
Alyssa SimpsonRDN, CGN, CLT specializing in gut and digestive health and the host of The Gut. Instagram @nutritionresolution
Keep the social atmosphere alive by hosting a Dry January-themed gathering where friends bring their favorite non-alcoholic beverages. It’s a great way to explore creative alternatives and stay connected without feeling like you’re being waited on. Building a supportive environment makes it easier to stick to your goals.
Dry January is also a great time to reevaluate your evening routine—replace that glass of wine with a relaxing ritual like drinking herbal tea and practicing mindfulness. This well-rounded routine helps you relax naturally, promotes better sleep, and sets a positive tone for the day ahead. You’ll wake up feeling more refreshed and energized to face the day.
For me, this is the second year that I have danced with the concept of Dry January. I found that with all the stress and hustle and bustle of the holidays, it felt like Wet December. When I was trying to lose weight, I found it easier to cut back on alcohol. Not only do I prefer to eat my calories, but in my experience vodka leads to Oreos. Now that I’m in my goal weight range, cocktails, especially around the holidays, are making a comeback. A few things that help me through dry January, and throughout the year, is to enjoy what I drink. While I often enjoy a splash of cranberry and lime juice with some sparkling water, when I don’t want sparkling or plain water, I like to drink Hint Water as it’s fruit-infused with no added sugar, calories or artificial sweeteners and a perfect on-the-go option. I also experimented with alcohol free wines, and while it took some trial and error, I finally found my favorite Giesen’s 0% non-alcoholic Sauvignon Blanc. Often, no one even knows I’m not drinking with them, and I like not feeling nervous or regretful the next morning. So whether you’re proudly flaunting #DryJanuary on social media for this month or it’s your little secret, giving up bubbly doesn’t have to be a sacrifice!
About the author: Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes no-nonsense fitness tips with humor on her blog at Fbjfit.com on Facebook at FBJ Fit and on Instagram at @FBJFit.
Refusal
The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have about a medical condition.
