As the new year unfolds, many individuals embark on a journey of self-improvement, and for some, that includes participating in Dry January. This popular movement challenges people to abstain from alcohol for the entire month, promoting a healthier lifestyle and a fresh start. Amidst the enthusiasm for positive change, a registered dietitian emerges as a valuable ally in achieving and sustaining these goals.

Setting the Foundation: A registered dietitian can help individuals establish a solid foundation for their Dry January journey and beyond by crafting a customized nutrition plan that aligns with their health goals. This includes identifying nutrient-rich foods and proper combinations to support overall well-being.

Hydration Strategies: Staying properly hydrated is crucial during Dry January. A registered dietitian can guide individuals on effective hydration strategies, recommending optimal water intake and suggesting hydrating foods to combat any potential cravings.

Balanced Nutrition: Achieving a balance in nutritional intake is key to overall health, especially during a month-long alcohol detox. A dietitian can design meal plans that not only support physical health but also address emotional well-being, helping individuals navigate potential stressors without turning to alcohol.

Mindful Eating Practices: Mindful eating is a powerful tool in breaking habits. A registered dietitian can teach individuals how to be present and intentional with their food choices, fostering a healthier relationship with eating and reducing the likelihood of resorting to alcohol as a coping mechanism.

Addressing Nutrient Gaps: Alcohol cessation may reveal nutrient gaps in one’s diet. A dietitian can identify these gaps and recommend appropriate supplements or dietary adjustments to ensure that the body receives essential nutrients.

Long-Term Support: Beyond the confines of Dry January, a registered dietitian provides ongoing support, helping individuals integrate newfound healthy habits into their lifestyle. This long-term guidance contributes to sustained well-being and resilience against the potential return of unhealthy habits.

Enlisting the support of a registered dietitian during Dry January can significantly enhance the chances of success in adopting a healthier, alcohol-free lifestyle. By focusing on personalized nutrition, hydration, and long-term strategies, individuals can navigate the challenges of the month with expert guidance, ultimately paving the way for lasting positive change. 

Celebrate milestones and socialize without compromising your commitment, try fun and refreshing Mocktail Recipes with Alcohol Replacements!  You can take a break from drinking but still fit in at the party! Whatever the occasion is, we are here to share some fun and easy recipes for mocktails. 

What are mocktails?  

Mocktails are non-alcoholic cocktail drinks that you can enjoy. They are refreshing, healthy, and include no hangovers! Mocktails can be made with fresh ingredients and natural flavors, and it has fewer calories than cocktails. It recommended adding fresh juice to get that sweetness we all love and/or adding sparkling water or ciders for some more oomph. Adding fruit to your drink is a great and delicious way to add more flavor. You can add any seasonal fruit like strawberries, blueberries, raspberries, cranberries,  lemons, oranges, or pomegranate seeds. You can also include garnishes or herbs to finish it off. Some examples include – mint, basil, thyme, cinnamon, rosemary, ginger, or lime. 

Alcohol Alternatives

Ritual Tequila Alternative – This zero-proof drink has zero calories, zero fat, and less than 1 gram of added sugar. Ritual Tequila is low-calorie and keto-friendly!

Gordon’s 0.0% Alcohol-Free Alternative – The New Gordon’s Alcohol-Free 0.0% is made using only the finest distilled botanicals, just like the original Gordan’s London dry Gin. Gordon’s 0.0% provides the bold character you would expect from  Gordan’s Gin. The perfect alcohol-free alternative to your usual choice of Gordan’s & tonic. 

Kin Euphorics  – Kin Euphorics is a great alternative to add to a mocktail. It has a good fresh and bubbly taste that makes your mocktail great! You can buy it in a pack or individually. Kin products have clean ingredients that will make you feel healthy and great!

Zero Proof Craft Mocktails – Recess Zero Proof is a line of craft mocktails for alcohol-free moments. They are infused with uplifting guayusa and balancing adaptogens. Their mocktails taste and feel like your favorite cocktails, without the consequences. They are also made with real ingredients, low sugar, low calorie, and 0% ABV. These drinks are made with real ingredients like actual ginger, orange peel, and lime zest. They are formulated to taste just like the cocktails you know and love but without the alcohol. 

Curious Elixirs – mixed mocktail, zero alcohol

French Bloom – Organic, French sparkling Cuvee

Try out these recipes for some of our favorite mocktails!

Blackberry Smash Mocktail

7 Ingredients – 10 minutes – 2 servings

1 cup Blackberries

2 tbsps Water

2 tbsps Maple Syrup

2 tbsps Lime Juice

1/4 cup Mint Leaves (plus extra for garnish)

10 Ice Cubes

1 cup Sparkling Water

1. In a shaker glass, muddle the blackberries with water, maple syrup, lime juice, and mint, until smashed. Remove the mint.
2. Divide the ice cubes evenly between glasses.
3. Pour the blackberry mixture into the glasses and top with sparkling water. Garnish with mint. Enjoy!

Fruity Hibiscus Tea Lemonade

7 Ingredients – 2 hours 20 minutes – 4 servings

4 cups Water

1 1/3 tbsps Hibiscus Tea (loose leaf or in tea bags)

1 Lemon (juiced)

1 tbsp Raw Honey

1/2 Peach

1/2 Nectarine

1 cup Frozen Raspberries

1. Bring the water to a boil and steep the tea for seven to ten minutes. Remove the teabags and stir in the lemon and honey. Refrigerate for at least two hours.
2. When ready to serve, divide into cups with ice and add sliced peach, nectarine, and raspberries to each cup. Enjoy!

Sparkling Pomegranate Lemonade

6 Ingredients – 5 minutes – 8 servings

4 cups Water

2 1/2 cups Sparkling Water

1/2 cup Lime Juice

3/4 cup Monk Fruit Sweetener

1/2 cup Pomegranate Seeds

1/2 oz Thyme Sprigs (for garnish, optional)

1. Combine the water, sparkling water, lime juice, monk fruit sweetener, and pomegranate seeds in a jug.
2. Serve in glasses and garnish with a sprig of thyme. Enjoy!

Grapefruit and Thyme Sparkling Water

3 Ingredients – 10 minutes – 1 serving

1 Grapefruit

1/16 oz Thyme Sprig

2 cups Sparkling Water

1. Cut your grapefruit in half. Squeeze the juice out of one-half. Carve the flesh out of the other half. Add both the juice and flesh to the bottom of a glass along with the thyme sprigs. Pour sparkling water over top. Add a straw, stir, and enjoy!

Pomegranate Thyme Mocktail

6 Ingredients – 5 minutes – 2 servings

1/2 cup Pomegranate Juice

2 tbsps Maple Syrup

4 Ice Cubes

2 cups Sparkling Water

1/4 Pomegranate Seeds

1/2oz Thyme Sprigs

1. Divide the pomegranate juice and maple syrup into glasses. Stir to combine. Add the ice then top each with sparkling water and pomegranate seeds. Garnish with thyme. Enjoy!