Healthy Rituals Tania and Rachel

In this episode, Tania and Rachel discuss all the steps to getting a good night's sleep and the rituals you can develop to maintain healthy habits around a restful evening.

Some resources we mention in the episode are linked below.
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Huberman Lab Podcast #31

Matthew Walker: The Science of Sleep & How to Perfect It | Knowledge Project 131

Sleep is your superpower | Matt Walker

Why do we need sleep?

Toolkit for sleep

Master Your Sleep & Be More Alert When Awake | Huberman Lab Podcast #2

"DO THIS Everyday To Master Your Sleep & Be More FOCUSED" | Andrew Huberman & Lewis Howes

Episode 204: Cortisol, Blood Sugar & Improving Your Sleep Hygiene

Episode 209: Health & Environmental Effects of CBD & Full Spectrum Hemp

This month we discuss how March Nutrition month came about, and all the delicious foods from around the world we enjoy and incorporate into our weekly meals. Taking inspiration from this year's theme World of Flavors we discuss the recipes and products we experienced growing up, and the wonderful grocery store varieties available today join Tania and Rachel as they go on a culinary retrospective in this podcast episode. 

Learn about National Nutrition Month 

Find a Registered Dietitian

Tania's Website

Rachel's Blog

In this episode, Tania discusses the impacts of alcohol on the mind and body, and here are links to some great articles referenced in this show.

Alcohol and long term health

How alcohol affects you

Rachel discusses her favorite alco-ternatives available on the market today and the brands she references can be found online at these stores

Better Rhodes and Boisson NYC

Dry January can be a great way to cut back on your drinking habits, and with all the amazing alternatives like Ritual, Wilderton, Lyre's, Joyus, Gnista, Mockingbird Spirit, Free Spirits, Avec, and so many more there is something for everyone.

We also talk about how shopping in the grocery stores can be a minefield of sugar, alcohol and processed foods to navigate around.

Thanks so much for listening!

In this episode, Tania and Rachel discuss setting boundaries with people around events during the holiday season. 
They discuss tips, their previous experiences, and how important it is for your well being to stay firm when saying "No"  Alcohol articles
https://alcoholthinkagain.com.au/alcohol-your-health/alcohol-and-long-term-health/alcohol-and-nutrition/
https://studenthealth.ucsd.edu/resources/health-topics/alcohol-drugs/nutrition-endurance.html

Tania's Website
Rachel's Blog 

In this episode, we reminisce about our own family holiday traditions and rituals from our youth and into our adult life. From delicious recipes to learning how to balance your plate, we discuss how to choose healthier options for the upcoming holiday season. 

Links to things we referenced:

Effect of Artificial sweeteners on the gut microbiome  

Impact of Artificial sweeteners on body weight control 

Obesity and Sex-Related Associations with Sucralose 

Artificial sweeteners are not the answer to childhood obesity 

Natural sweeteners vs artificial sweeteners in diabetes 

33 Desserts you won't believe are sugar-free 

Better Rhodes, and Boisson NYC are online stores where you can find many non-alcoholic beers, wines, spirits to purchase for your parties and happy hour.

Link to Recipe for Gruvi Non-Alcoholic Dry Secco Cider Punch

Link to Recipes for Wilderton Cocktails 

Some healthy alternative tips are below:


3 meals, 1-3 snacks - don’t save up, use a plate, take home some leftovers
Balance, it’s just another day but with some modifications (i.e. drinks, dessert) - Using the plate method
Go for a walk (10 minutes)
Drinky plenty of water
Alternatives to all the carbs- more green plants less stuffing.

Charcuterie boards

Flackers and Mary’s Gone Crackers
Avoid the nitrates


Fresh cut veggies and dips (hummus, primal kitchen dressings)
Love a shrimp cocktail
Cut potatoes w/cauliflower - cauliflower mash
Sweet potato/winter squash hash (add bacon and nuts, traditional stuffing herbs) vs stuffing
Cranberry sauce (water, orange extract or juice, orange zest, cranberries - stevia drops)
Play up the non-starchy vegetable sides (i.e. brussel sprouts, green beans, salads (feta, walnuts, unsweetened dried cranberries, balsamic glaze, olive oil, s/p)
Experiment with vegan spins (i.e. creamed spinach, mushroom gravy - GF)
Low carb wines (i.e cupcake, fit vine), seltzers (truly and white claw), hard kombucha (flying ember)
Artificial Sweeteners https://bit.ly/30xdhcu
Greek yogurt parfaits (Chobani complete) w/chopped nuts or unsweetened nut butter, unsweetened shredded coconut, fresh fruit, dust w/cocoa powder, etc. - set up like an ice cream bar


Fairlife nutrition shake chia pudding
Sugar-free chocolate pudding mix - use Fairlife milk, add avocado
Dark chocolate - the darker the better, be mindful of added sugar (4-5 g/serv; Taza, Hu, Lakanto, Lily’s, Imla’kesh, TCHO, Pascha

Tania's Website

Rachel's Blog 

Healthy Rituals is a podcast to help you develop and maintain habits for wellness in mind, body, and spirit. It’s also where we chat about stories from our lives and our own little rituals.

In this episode we talk about Sober October, non-alcoholic drink trends, the benefits of cutting out alcohol, and how it affects the body.


Better energy levels,
Better sleep,
A stronger immune system,
Clarity of thought,
Reduction in anxiety,
Reduce your risk of liver damage
Improve glucose balance
Less likely to get drunk at the office party and be the subject of some hilarious/embarrassing photos.

Links we talked about in the episode:

Tania's website: https://www.nutritiverituals.com/

Rachel's Blog: https://www.sipandsavorwithrachel.com/

Zero Proof 99 Non-Alcoholic Recipes for Mindful Drinking  https://www.elvaramirez.com/zero-proof-book

Seedlip https://www.seedlipdrinks.com/en-us/shop/

Ritual Zero Proof https://www.ritualzeroproof.com/