Like many dietitians, I have a passion to share and encourage others through nutrition. One way I get to do this is as a hospice dietitian at Hospice & Community Care in Rock Hill, SC. One of my jobs as a dietitian for Hospice & Community Care is to provide information and encouragement on their blog. I recently wrote a 4-part blog series called “Nutrition for Caregivers.”
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In this series learn how food can nourish you not only physically, but also mentally and perhaps even spiritually. Food can also help caregivers by providing much needed energy; helping with sleep; supporting the immune system; and even helping with mood.
Below are the links to each part of this series. I hope that you will find these tips helpful at least in a small way in these tough times.
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Ngo is one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
Maybe you are tired of feeling hung-over after a night of drinking, or maybe you are trying to live a healthier life. Or perhaps you want to feel relaxed without feeling sloppy or impaired. Whatever the reason, you want a drink that can give you that “carefree feeling” of relaxation, without the unhealthy and unpleasant side effects of alcohol. But are there healthy non-alcoholic drinks that actually help you unwind?
The Answer…studies say, perhaps.
This site contains affiliate links (See full disclosure here.)
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Ngo is one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
The Best Non-alcoholic drinks that May Help You Unwind and Feel Relaxed According to a Registered Dietitian
Here are the Top Non-alcohol Drinks That May Help Take the Edge Off:
1. Green Tea
Studies show that diets high in polyphenol antioxidants can be helpful when it comes to mood, and Green tea, specifically, (a good source of polyphenols) has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day. Green tea also contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy. So Instead of a nightly cocktail to help you unwind, try a nightly cup of green tea.
Studies show that a diet rich in antioxidants may help your mood overtime, and one study suggests that consuming antioxidants may improve your mood immediately. In this study, children and young adults were given a flavonoid-rich blueberry drink. Their moods were assessed before and after the drink. The participants reported a more positive mood after the drink. Although these results are interesting, this study had some weaknesses, therefore more research is needed to determine if antioxidants can improve moods this quickly.
3. Non-alcoholic Kombucha
The antioxidants and probiotics in kombucha may play a role in helping you wind down after a long stressful day.
We discussed earlier what the research says about antioxidant and mood, but what does the research say about probiotics?
According to The Yale Journal of Biology and Medicine, poor gut health may have a negative impact on mood and may increase the symptoms of depression and anxiety. Although more studies are needed, probiotics are thought to improve gut health, and in a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress.
We have established that poor gut health has been linked to poor mood and that antioxidants and probiotics may help balance out the gut. Fortunately you can get both antioxidants and probiotics in fun fortified waters. Karma is one example of a tasty probiotic drink. This probiotic drinks contain antioxidants and several vitamins. Karma also brings a little fun to your drinking experience. To mix the drink, you get to push a little button on the top and watch the flavored probiotic powder pour into the bottle. How fun is that!?!?
Dark chocolate is not only delicious but also rich in antioxidants and serotonin. According to research, dark chocolate may even act as an antidepressant. Plus, the warmth of hot chocolate has a soothing, calming effect.
Unlike THC, CBD is the part of the Hemp plant that is not intoxicating and will not get you “high.” CBD may have anti-anxiety and anti-inflammatory properties, and according to a double-blinded, placebo-controlled human study, CBD may reduce anxiety during stressful situations like public speaking. Also, according to a mice study, CBD also may have antidepressant-like effects. A word of caution, however, some CBD products may have trace amounts of THC, and although this trace amount is not thought to affect you, in rare cases it could still show up on a drug test. CBD is considered a supplement; therefore, you should discuss CBD with your doctor before consuming CBD.
7. Chamomile Tea
Studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile. Like hot chocolate and green tea, the warmth of the cup in your hands as well as the steam of the hot tea may also produce a feeling of calm.
People have sometimes reported using alcohol to help them sleep, but there may be a healthier drink for the job. Cherry juice is a good source of melatonin, and according to studies, the melatonin in cherry juice may improve sleep.
9. Non-alcoholic Mocktails with Mood-enhancing Supplements
Sometimes it’s the atmosphere or environment that helps us unwind. So, drinking something that taste like a cocktail in a fun glass may help you feel relaxed, regardless of the ingredients. But these popular mocktails offer something more. They not only look like a cocktail, but also contain supplements that are meant to help you unwind and relax. But are they safe and do they work?
Are Non-alcoholic Mocktails Safe?
First let’s talk about safety. When it comes to supplements, I take a more cautious approach, whereas, with food, I take a more optimistic approach. For example, if the studies are few and even conflicting that a certain food may help with mood, I say, why not add it to your diet if it is generally healthy, and it may just help your mood as well. Supplements, however, may have adverse interaction to medication, medical conditions, and other supplements. Supplements are also expensive and can even be toxic when consumed in excess. It should also be noted that nutritional supplements are not well regulated, and quality can vary among brands.
For these reasons you should discuss these supplements with your doctor or dietitian before trying them. Your doctor or dietitian will be able to assess your medical history to determine if you are at risk for adverse effects. Most of these supplement-containing mocktails are not recommended for those pregnant, breastfeeding, or under the age of 18. These Mood-boosting Mocktails should not be consumed with alcohol or with other mood-altering substances, and they should not be taken with certain medications like Coumadin, MAO inhibitors, antidepressants, or SSRIs.
The good news is that the supplement doses in these mocktails are usually small; therefore, the risk of overdoing them is unlikely as long as you stay under the recommended serving. You can find the recommended servings on the individual brand’s websites. For example, Kin Eurpohoics states on their site that you should not exceed 4 servings within 24 hours. People with a history of alcoholism should also avoid these products that look and taste like alcohol as they can be triggering.
So are these Non-alcoholic Mocktails Healthier than Alcohol?
People often choose to consume these mocktails because they do not want to drink alcohol, but are these mocktails a better choice? That depends on the individual, but in some cases Mocktails may be the better option. Alcohol is a toxin that can impair your judgement and when consumed in excess can cause organ damage. Alcohol disrupts sleep and gut balance and can leave you feeling hungover the next day. Mocktails are designed to help you relax without the disadvantages of alcohol.
But Do These Non-alcoholic Mocktails Work? What Does the Research Say?
I looked up the most common ingredients in many of these mocktails and found some promising mood-lifting evidence for the following ingredients: Holy Basil, Rhodiala, Turmeric, Ashwagandha, L-theanine, passionflower, 5-HPT, and Lemon Balm. Most of these ingredients appear safe when take short-term; however, there is not enough evidence to know if long-term use is safe. In rare cases, long-term use of Ashwagandha has been linked to liver problems, and in rare cases, 5-HPT has been linked to a condition called EMS (eosinophilia-myalgia syndrome). EMS is a condition that causes muscle tenderness and blood abnormalities. As of now, it is unknown as to whether 5-HPT causes EMS or if a contaminant in some supplements (not these particular products) caused it. Until more is known, you should use caution when trying to decide to take 5-HTP. Passionflower, in large doses, may cause drowsiness, dizziness, and confusion.
Dietitian Approved Healthiest Restaurants in Rock Hill, South Carolina
I don’t know about you, but I don’t want a list of the Best restaurants options in Rock Hill based merely on health. This dietitian foodie and Rock Hill local wants a list of the top healthiest restaurants based on TASTE! And that is what we have here, a list of the healthiest and tastiest restaurants in Rock Hill.
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More and more we are discovering the importance of focusing on eating foods that benefit us instead of focusing on how many calories the meal contains. Because of this, I developed this list using two criteria. The food had to taste good and provide ingredients that nourishing my body. That’s it.
Who Made the Cut? Here are the Top Healthiest Restaurants in Rock Hill, SC
1. Showmars
This is my number one! Why? Because they have the most variety when it comes to healthy options. I love their perfectly seasoned salmon, and the Mediterranean veggie platter. They also have a variety of salads and grilled chicken platters and wraps. You can read their full menu here.
Fresh Vibes is THE best drive-thru when it comes to healthy options. The menu at this locally owned restaurant is full of nourishing fruit and vegetable juices as well as plant-based wraps, sandwiches, and salads. My personal favorites are the Fresh Vibes avocado wrap and the Black Bean burger wrap. You can learn more about all of their options on their website.
Fresh Vibes Plant Based Wraps
3. Nature’s Table
The calming décor of this fast-casual dining restaurant provides the perfect backdrop for mindful and nourishing eating. As for food, where do I begin? Natures Table has it all: Wraps, sandwiches, salads, soups, protein bowls, smoothies, and acai bowls. You can definitely leave Natures Table feeling nourished and refreshed. My favorite is the Chipotle Chicken Power Bowls. You can view their full menu here.
4. Earth Fare
I know, I know, Earth Fare is technically a grocery store, but their deli and buffet bar are full of healthy o AND delicious options. Honestly, they have more healthy options than I can list here. From salmon fillet and sautéed veggies to salads and wraps, Earth Fare has something for everyone! Learn more about Earth Fare here.
The Top Healthiest and Tastiest Restaurants in Rock Hill, South Carolina According to Local Dietitian
5. Burgers and Barley
Famous for their burgers, you may be surprised to discover Burgers and Barley made this list because of their outstanding plant-based options. The 1889 salad with all of the colorful kale, spinach, tomato, red onions, sunflower seeds, and avocado is a must try. If you are in the mood for a burger, then you can’t go wrong with the outstanding black-bean and quinoa burger paired with a side salad. Click here to view their menu.
6. Kounter
When you are looking for some unique and beautifully plated meals, Kounter is the place to go. My favorite nourishing options include the Beet Down salad, the Southwest Salmon Salad, and the Roasted Brussels. Visit Kounter’s Website to learn more about their unique offerings.
7. Salsarita’s
With plenty of vegetables, brown rice, grilled chicken, and even Boca veggie crumbles, it’s easy to build a healthy and flavorful bowl at Salsarita’s. Salsarita’s is a perfect quick stop on busy weeknights. You can check out their website for a full list of their nourishing topping options.
8. Sweet Tea Café’
Sweet Tea Café’ has something for everyone, including those looking for a nourishing option. My personal favorites are their Southwest Chipotle Salad and their savory grilled vegetables. In fact, I would rank their vegetables the best vegetable side I have ever tasted. They aren’t your normal vegetable mix. One side of vegetables includes mushrooms, squash, asparagus, zucchini, broccoli, onion, peppers, and Brussel Sprouts. Now that is what I call a vegetable mix! You can find their menu options on their Facebook page, @SweetTeaCafe
Sweet Tea Cafe’
9.Red Bowl
I love Red Bowl because they have brown rice as an option. I also love their chicken lettuce wraps, miso soup, and their steamed veggies and chicken. They also have several veggie options including stir-fry spinach with garlic and steamed veggies.
10. The Roasting Company
Roasted chicken served anyway you can imagine, and fantastic vegetable sides makes this restaurant an easy choice. The vegetable plate is a popular option here, and when I visit, the perfectly seasoned sautéed vegetables are a must! You can view all of their side options on their full menu.
11. Southern Salad & Sandwich Co.
With salad in their name, you might expect Southern Salads to know how to do a salad right…and they do…oh how they do! The Harvest salad stands out with its chopped pecans, cranraisins, grapes, and sliced apples. Some of my other favorites are the grilled chicken sandwich on wheat bread and the grilled chicken wraps. Check out their full menu.
12. El Cancun
Okay, so it might be hard not to go a little crazy on the chips and salsa, but if you can mindfully enjoy the chips AND choose one of their fantastic nourishing entrees, then you can seriously get your nourishment on at El Cancun. The highlights include the Burrito Migentry which is a veggie burrito LOADED with veggies like carrots, squash, broccoli, onions, bell peppers, tomatoes, zucchini, and mushrooms. The popular ACP is also packed with more veggies than the ACP’s at many other Mexican restaurants I have tried. If you are craving fish, the grilled tilapia fillet will not disappoint.
13. Olive Garden
Herb Grilled Salmon with roasted veggies is my top pick here, but I also love their salad and Minestrone Soup. Although the menu changes, Olive Garden usually has fantastic grilled chicken and grilled fish options as well as whole grain pasta and nicely seasoned vegetable sides.
14. Taco Bell
I wanted to include at least a couple of fast-food restaurants because let’s face it, sometimes we only have time to grab something at the drive thru window. Thanks to their Power Bowl, Taco bell comes in the lead with one of the tastiest options you can get at a drive thru.
15. Chick-fil-a
Chick-fil-a is another one of my favorites when it comes to restaurants with a drive-thru window. Chick-fil-a’s healthy standouts include their grilled chicken sandwiches and grilled chicken nuggets with a side of chicken tortilla soup or a Kale crunch salad.
16. McAlister’s Deli
McAlister’s Deli is full of many tasty healthy options. The veggie sandwich, veggie chili, chicken tortilla soup, southwest chicken and avocado salad, and the Savannah Chicken Salad are some of my top choices.
McAlister’s Soup and Salad
17. Chili’s
For me, the standouts are the Grilled Salmon and the Margarita Grilled Chicken with a grilled vegetable side. This is another restaurant that knows how to season their vegetables to perfection.
And that is this local dietitian foodie’s top healthy local restaurant options. Did your favorite restaurant make the list?
18. Jasmine’s Mediterranean Grill
Jasmine’s has some of the best hummus I have ever tasted. This hummus alone could put Jasmine’s on the list, but this delicious restaurant also has tasty Fatush salad and a comforting lentil soup. You can find a list of their other delicious menu items here.
What are your Picks? Which restaurants would you pick as the Top Tastiest and Healthiest Restaurants in Rock Hill, SC
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