by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 2, 2025 | Nutrition and Health
Living well isn’t about chasing some flawless version of life. It's about stacking the small, intentional choices that give each day a little more clarity, balance, and ease. There’s no universal prescription, no one-size-fits-all morning ritual or miracle routine. But there are strategies—practical, flexible ones—that can help rewire your days for more energy, more steadiness, and a sense of actually showing up for your life.
Start by Honoring Your Thresholds
You know the feeling when your energy dips, but you keep pushing anyway? That’s the moment to pay attention. Rather than brute-forcing through exhaustion or mental fog, better well-being starts by identifying your own personal limits and designing around them. For some people, that might mean getting honest about needing more sleep; for others, it's about building buffer time between back-to-back obligations. When you begin to see those limits not as weaknesses but as signposts, it becomes easier to preserve your energy instead of running it into the ground.
Make Your Mornings Less About Hustle, More About Steady Grounding
Too many mornings start with scrambling and screen time. A smarter approach is about pace, not productivity. This could mean drinking your coffee without a device, stretching while the sun comes in, or simply choosing to listen to something that makes you feel connected instead of overwhelmed. The tone you set early in the day carries more weight than you think—it’s not about what you accomplish before 9 a.m., but how you feel stepping into whatever comes next.
Redefine the Work That Defines You
Staying in a job that leaves you drained can chip away at your sense of possibility. If your current field doesn’t align with your values or interests, a career change isn’t reckless—it’s a reset. Online degree programs make it easier than ever to earn your degree while still working full-time or managing family responsibilities. By pursuing an accredited healthcare degree, you position yourself to directly improve the well-being of individuals and families in a field that truly needs compassionate and driven professionals.
Use Movement as a Reset, not a Punishment
Forget the pressure to “get fit” or hit some arbitrary target. Instead, think of movement as the reset button it truly is. A short walk after meals, dancing while folding laundry, or even doing some light stretches during a meeting break can shift your mood and recalibrate your focus. You don’t need a gym membership or fancy gear—what matters is consistency, and a willingness to let your body unwind from the sitting and staring that defines most modern days.
Eat for Energy, Not Control
It’s easy to fall into the trap of treating food as something to master or manipulate. But your meals can be a source of fuel and comfort without turning into a math equation. The goal isn’t perfect eating, but intentional nourishment—choosing foods that support your focus, digestion, and mood. That could look like adding more color to your plate, keeping snacks on hand that actually satisfy, or simply slowing down enough to taste what you’re eating.
Say No More Thoughtfully
Not every invitation is worth your energy, and not every task deserves a “yes.” Part of feeling better every day is learning how to create more room around your time and decisions. That doesn't mean becoming rigid or unavailable; it means checking in with your priorities before giving your time away. A thoughtful “no” can often lead to better sleep, less resentment, and more room to say “yes” to what actually fills you up.
Check In with How You Speak to Yourself
Most people carry an inner monologue that’s harsher than they'd ever speak to someone else. Over time, that voice becomes the lens through which you filter your days—and your value. Shifting it starts with noticing the tone: is it demanding, dismissive, or gently encouraging? Try catching yourself in the act of internal criticism and redirecting that energy toward curiosity instead. How would your day feel if you were more of an ally to yourself than a critic?
Well-being isn’t a checklist or an endpoint. It’s a rhythm, one that changes depending on your season of life, your stress levels, even the weather outside. These strategies aren't meant to be mastered—they're meant to be returned to, adjusted, and customized. When you build a routine around your actual needs, instead of someone else’s ideal, you begin to feel better not in dramatic peaks, but in steady, sustained ways that actually last.
Visit my new blog here: https://rd-mom.com for other awesome articles and to stay updated on my latest ventures including my new book, to be released soon!
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jun 18, 2025 | Education Materials, Homeschooling
(Disclaimer: I received a FREE copy of this product through the HOMESCHOOL REVIEW CREW in exchange for my honest review. I was not required to write a positive review nor was I compensated in any other way).
(Post originally published in 2020) My son, who is 14, is on the autism spectrum. As a result, he struggles socially. Not only that, but he hates writing. So when I saw the Byron’s Games Connections Stationary Kit, I got excited over the possibilities. And it went even better than I expected!
To be perfectly honest, I knew my son would not be a happy camper over the idea of writing a letter. That’s why it is so cool that the Connections Stationary Kit has all of the neat accessories. I expected my son to give me a much harder time. However, that was not the case at all. And I know that part of the reason is that he was able to “cheat” a little.
For example, when he wrote the letters. Because the stationery papers have “Hello” at the top, he only had to write the name of the person. He wrote a total of five letters during the time I was doing the review. Now that’s a lot even for a typical kid!
There are several choices, including “Hello,” “Miss You,” “Explore,” “Thank You,” a big red heart, and a cool suitcase. Also included is a nice, black felt tip pen.
In addition, the Connections Stationary Kit contains a “Thank You” stamp, along with two choices of colors, blue and pink.
Obviously, all of the nice accessories make it much easier to sit down and write someone you know to let them know you care.
The Byron’s Games Connections Stationary Kit also includes plenty of envelopes and paper to make many friends and family feel special. The extras also take the pressure off kids who worry about making mistakes.
It was fun to see the progress Nathan made during the process as well. Below are some samples that illustrate what I mean.
The letters Nathan wrote were to the following people, and were written in the order the people are listed.
Grandpa
This was his first letter and he really had no idea what to do. He had never addressed a letter before and he didn't even understand the concept of a stamp. In fact, he needed a full explanation of why we needed a stamp. This was especially important once he realized that we were delivering it to the apartment next door through the post office.
I didn't get a picture of this. However, I can tell you that he told his grandpa about a truck he keeps seeing but hasn't been able to photograph. My son was diagnosed with Autism when he was 13. So, he doesn't really understand back and forth communication. But I liked that he talked about that because I know that his grandpa would appreciate it and know the “inside story.”
Grandma
The next letter was sent to grandma. His note to her was the temperature in Antarctica, which is crazy cold! (In case you're curious, the current temperature is -44 degrees F, feels like -78 degrees F).
ABA (Applied Behavior Analysis) Therapist
His third letter was to his ABA Therapist and he wouldn't let us see it. However, I know he didn't use words.
His natural preference is to use pictures when he “writes.”
This is one of the reasons I chose Connections Stationary Kit project for him. I allowed him to do the pictures for this one. However, he obviously needs to use words when writing correspondence to most people.
Dad
I was especially pleased with the quick note he sent to his dad. I insisted that it be a “thank you” note. And this worked out well because of the “thank you” stamp. Also, having the “Hello” sticker helped reduce the number of words he had to use while writing. Below is a picture of his dad's letter:
Mom
So, this would be me. These are all of Nathan's favorite characters that he is always drawing. I'm not sure what exactly he is trying to say here. However, he did say “Thank You,” which I truly appreciate.
The next letter we want him to write is to a young friend he used to hang out with who moved far away. Nathan seemed particularly enthusiastic about this one. So, I will try to update you when he writes this letter!
In conclusion, if you have children who are struggling writers and/or struggle socially, I think the Byron's Games Connections Stationary Kit will be the perfect thing for you to use to help develop these skills. Not only will this cool kit help develop skills but it will help more people to feel important.
To view all of the Homeschool Review Crew reviews click the image below.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jun 3, 2025 | Cooking Tips
(Disclaimer: I received a FREE copy of this product through the HOMESCHOOL REVIEW CREW in exchange for my honest review. I was not required to write a positive review nor was I compensated in any other way).
3 Reasons Fermentation is Fun. When we were given the opportunity to review the Fermentation Starter Kit by Fermentools, I was excited. As a Registered Dietitian, I know that probiotics are a healthy addition to your diet. I also knew this would be a great opportunity to give our 15-year-old son another hands-on kitchen experience. What I didn’t know was that this little tool creates a finished product in less than a week.
3 Reasons Fermentation is Fun
1. You get to spend time in the kitchen with your kids.
Our 15-year-old son has autism and is an introvert. As a result, it can be extremely challenging to get him to interact with us—unless it’s his preferred topic, which currently is trains.
When he knows it’s an assignment for school, however, he’s more than willing.
As you can imagine, Fermentools Starter Kit quickly became part of his high school curriculum. 😉
Thus, we all got experience and learned the process of preparing fermented food. Plus, we spent quality education time together.
And all of us learned, including my husband, who’s been cooking for 40 years. Speaking of which, my husband led with the experiments.
And the first thing he said when I asked him what he learned was, “How easy it was.” For example, the process uses very simple ingredients. All that is needed is distilled or spring (non-cholorinated) water, salt, seasoning (which you can choose based on your preference), and the chosen food itself.
Which leads to the 2nd of 3 reasons fermentation is fun.
2. You can ferment virtually anything.
Yes, that's right! We started with what we already had in the refrigerator–carrots.
A few days before we conducted our fermentation experiment, we went to the store and my hubby bought 5 pounds of carrots. The reason for this is that he was searching for yeast so that he could make homemade bread. He went to virtually every grocery store in the area until he found a large supply store that had yeast. While purchasing the yeast, he picked up some carrots. 😉
Since we had so many carrots in stock, we searched online for ideas and decided to ferment some of our carrots. Since my husband and son like garlic so much, they also added garlic. The carrots turned out great. However, I would recommend slicing them because the carrots we used were still crunchy, which I didn't care for. My hubby likes the carrots this way. However, I’m going to give it more time and taste them again. Which reminds me, it states that the longer you ferment the vegetables, the better they will taste. That’s good to know.
I wish I could tell you what my son thought of the taste of the carrots, but he was unwilling to try them. Maybe some day! What I can tell you is that he helped prepare them by cutting up some of the carrots and putting the ingredients in the jar.
My son was fascinated by the process, though! In fact, he kept watching as the bubbles started forming–the very next day, and the day after, and so on.
The bubbles continued to form until the carrots were ready to be put into the refrigerator. It was completely surprising to all of us that the bubbles formed so quickly. It was a surprise to both me and my husband that the final taste included a vinegar flavor. Especially since the jar contained no vinegar!
Everything you need to ferment a food is included in the Fermentools Starter Kit. All you need is a large-mouthed jar and the food/water/herb combination.
During our research, we also discovered that root beer and sarsaparilla, familiar drinks to most, are fermented drinks! We printed a recipe for these two drinks, but haven't tried them yet as they require exotic ingredients such as sassafras. (You can easily find a recipe online for these drinks).
Reason number 3 of 3 reasons why fermentation is fun is:
3. You can teach your family about other cultures.
Plus, you get to try new foods you've never even heard of before!
After we completed the carrots, the next three foods we considered were:
- German Sauerkraut with Bratwurst, Kielbasa, Pork
- Korean Kimchi with (virtually anything you want).
- El Salvadorian Curtido with Puposas
I’m not fond of sauerkraut and I wasn’t sure what we would eat the Kimchi with. Thus, I thought it would be more fun to create Curtido. (I didn’t know what it was called. However, while I was in graduate school, I took a class which introduced me to this unique ethnic food).
When we visited the little “Hole in the Wall” El Salvadorian restaurant in San Bernardino, California, I fell in love with Puposas and the accompanying “slaw” it is traditionally served with. But I never knew the name until now!
This is the Curtido when it was first put into the jar.
So, I chose Curtido because it would be a good excuse to encourage my husband to make Pupusas from scratch. And they turned out delicious! Again, I am amazed that the Curtido tastes like it contains vinegar when it doesn't! The only ingredients included in the Curtido are cabbage, carrots, sweet red peppers, oregano, Malaysian salt, and non-chlorinated water. Yum!
My son and husband enjoyed the puposas, but not so much the Curtido. And again my son wouldn't taste the Curtido. That is fine with me because that means I get it all to myself!
To each his own, they say!
3 Squash, cheese, and green chili puposas and homemade El Salvadorian Curtido.
Don’t forget to check out the Fermentools Starter Kit now. This cool kit not only allows you to quickly ferment your favorite vegetables, but is super simple to use.
And if you grab one before June 30, 2020, you will receive a 15% discount if you use coupon code CREW2020
And don’t forget to read the other reviews by our awesome Homeschool Review Crew members.
