Easiest 5 Minute High Protein Caesar Dressing
I have a confession: I used to be intimidated by making homemade dressings. Like, how could something so simple as a Caesar dressing require so much work? The chopping, the mixing, the constant worrying about whether or not the emulsion would separate. I know I’m not the only one who’s had dressing anxiety!
But guess what? Caesar dressing doesn’t have to be a complex ordeal involving mystery ingredients or overly-complicated techniques.
You can make a super easy, creamy Caesar dressing in just minutes. You just need a blender and a handful of ingredients you probably already have in your pantry. I’m talking three steps, five ingredients, and the kind of bold, garlicky flavor that’ll make you rethink ever buying store-bought Caesar again. And no, this doesn’t require any weird processed oils or additives. Just real food that’ll make your salad feel like a five-star restaurant experience.
High Protein Caesar Dressing
First off, this recipe is egg-based, which is exactly what gives it that luxurious, creamy texture without needing to add tons of oil or mayo. Instead of the traditional raw egg yolks it uses hard-boiled eggs. These bring a healthy dose of protein to the mix (because why settle for empty calories when you can make a dressing that’s also good for you?).
The flavor of this dressing is on point, thanks to a splash of Worcestershire sauce, a kick of Dijon mustard, and a fresh hit of lemon juice. Oh, and let’s not forget the garlic—it’s the secret weapon that adds that zesty richness every Caesar dressing should have. Together, these ingredients work in harmony to give you the bold, tangy, and creamy dressing you love—without any of the weird fillers.
Traditional Caesar dressing uses anchovy filets or anchovy paste for more umami flavor. While I have a classic Caesar recipe here, this version skips the anchovies.
And the extra virgin olive oil in this dressing is key. It adds that smooth richness you expect from Caesar. We’re using pure olive oil full of healthy fats (not the highly processed stuff). So, you can feel confident knowing this dressing has no funky oils or artificial preservatives. Just wholesome, real ingredients.
An Easy Caesar Dressing
The best part? It’s ready in just one step. No whisking, no emulsifying, no separating drama. Just toss it all in the blender, and in about 5 minutes, you’ve got a Caesar dressing that’s perfect for salads, dipping, or even drizzling over roasted veggies. Plus, it’s a great replacement for store-bought dressings that are often loaded with junk.
It’s delicious over some crunchy romaine lettuce, grilled chicken, and capers. Salad recipes are often part of my meal plans, and this is a part of my regular rotation. It’s naturally gluten-free, but if you need a dairy free option, this dressing is dairy optional. And since it lasts for up to 5 days in the fridge you can meal prep and make it ahead of time!
Easiest 5-Minute Caesar Dressing Recipe
A high protein Caesar salad dressing recipe that’s perfect on salads, roasted veggies, or chicken.
- 4 hard-boiled eggs
- 1 TBSP white vinegar (or apple cider vinegar)
- 1 tsp dijon mustard (or yellow, or ½ tsp mustard powder)
- ⅔ cup water (adjust to your desired consistency)
- 1 TBSP Worcestershire sauce
- 2 cloves fresh garlic, peeled (or 1 tsp minced garlic, or ½ tsp garlic powder)
- 2 TBSP fresh lemon juice
- ¼ cup olive oil
- ½ tsp salt
- ½ tsp black pepper
- ½ cup fresh shredded Parmesan cheese
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Put all of the ingredients, except the parmesan cheese, into a blender or food processor.
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Blend for about 30-45 seconds or until smooth and creamy. If you find that the dressing is a bit thick for your liking, you can add a little more water to thin it out to your preferred consistency.
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Once it’s creamy add the Parmesan cheese and pulse a few times just to incorporate it. This keeps the dressing creamy while still giving you that classic cheesy flavor and a little texture from the Parmesan. If you prefer it ultra-smooth, you can blend the Parmesan in with everything else from the beginning—but traditionally, pulsing it in at the end gives the best flavor and consistency.
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Adjust the seasonings to taste. Feel free to add more lemon juice for extra tang, more garlic cloves if you’re a garlic lover (guilty!), or a pinch of salt if you think it needs it.
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Serve and enjoy!
Nutrition Facts
Easiest 5-Minute Caesar Dressing Recipe
Amount Per Serving (1 serving)
Calories 35
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 75mg25%
Sodium 170mg7%
Potassium 46mg1%
Carbohydrates 1g0%
Fiber 0.1g0%
Sugar 0.5g1%
Protein 3g6%
Vitamin A 106IU2%
Vitamin C 2mg2%
Calcium 14mg1%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.
- This dressing will keep in the fridge for up to 5 days.
- Store in an airtight container, like a mason jar.
- The recipe takes about 5 minutes to throw together if you already have hardboiled eggs on hand. If not, then add about 10 minutes for cook time.
Final Thoughts
Drizzle your healthy Caesar salad dressing onto salads, roasted veggies, or dip your favorite chicken into it.
And there you have it—a high protein Caesar dressing that’s ridiculously easy to make, healthy, and ready in minutes. There’s no need for complicated ingredients or tedious mixing. Just toss everything into a blender, and you’re done!
What’s your favorite way to use Caesar salad dressing? Leave a comment and let us know!
Mary’s Late Spring Garden in Maryland
Happy Monday, GPODers!
We have another week full of fabulous spring color ahead of us on Garden Photo of the Day, and we’re kicking it off with an update from Mary Spencer in Carroll County, Md. Mary has shared her garden during it’s summer peak and fall finale (check those posts out here: Woodland Garden in Maryland and Mary Spencer’s Fall 2023 Garden). But I think that spring is the season that really sets her heart ablaze, as this is her fourth submission during the early season (Mary’s Spring Garden, Spring in Mary’s Garden, and Spring in Mary’s Garden 2). This appreciation for spring color is entirely understandable; her woodland garden transforms into a sea of soothing green and bursts of bright blooms after winter’s palette of browns.
Hello from Zone 7 in Carroll County, Md.
My name is Mary, and I have been gardening on this property for 26 years. What was once almost totally a shaded garden has changed due to trees coming down on purpose or with storms.
I have a screened porch that I sit on and view the garden and listen to the many different birds. Gardening is always changing, and that’s what I like about it.
Mary has created wonderful layers of diverse and interesting foliage that are a perfect complement to the forests that surround her property. A bench is placed perfectly to enjoy the garden as well as the sounds of nature.
Foliage obviously plays a vital role in Mary’s garden, but certain flowering plants and some creative containers are easily the scene-stealing focal points. A massive rhododendron covered in bright pink blooms provides a beautifully bold pop of color.
But just because a plant is green doesn’t mean it can’t make a big statement. This chartreuse Japanese maple glows against the deeper shades of green in Mary’s garden and is a perfect foil to the rhododendron on the opposite end of this long border bed.
More containers give more opportunities to add floral interest, and another garden bench is the perfect spot to admire these plantings as they continue to grow through the season.
A close-up of one of Mary’s spectacular containers reveals a wonderful combination of flowers and colorful foliage. The begonia with dark foliage and creamy peach blooms is a highlight, but it might get shown up by the ‘Autumnale’ fuchsia (Fuchsia ‘Autumnale’, Zones 10–11 or as an annual) when that starts producing its bright pink blooms later in the season.
Thank you so much for sharing your lush spring landscape with us, Mary! As your garden continues to evolve, it’s clear you take each change in stride and find new opportunities to plant something beautiful. As long as you continue to share your spring garden with us, we’ll enjoy seeing it!
Have you shared your spring garden with Garden Photo of the Day in the past? Consider taking a page out of Mary’s book and send us a spring update! If you’ve never shared your garden with the blog, it’s never too late to start a new spring tradition. Follow the directions below to submit photos via email, or send me a DM on Instagram: @agirlherdogandtheroad.
We want to see YOUR garden!
Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!
To submit, send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.
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ARS Telescoping Long Reach Pruner
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Telescopes from 4 to 7′. Cut and Hold (160) Blades. Drop forged blades for unsurpassed long lasting sharpness. Lightweight, 2.3 lbs., for continued use. Perfectly balanced for easy pruning.
The Nature of Oaks: The Rich Ecology of Our Most Essential Native Trees
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The Nature of Oaks reveals what is going on in oak trees month by month, highlighting the seasonal cycles of life, death, and renewal. From woodpeckers who collect and store hundreds of acorns for sustenance to the beauty of jewel caterpillars, Doug Tallamy illuminates and celebrates the wonders that occur right in our own backyards. He also shares practical advice about how to plant and care for an oak, along with information about the best oak species for your area.
Pruning Simplified: A Step-by-Step Guide to 50 Popular Trees and Shrubs
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Pruning Simplified shows you exactly how to do it. This must-have guide offers expert advice on the best tools for the job, specific details on when to prune, and clear instructions on how to prune. Profiles of the 50 most popular trees and shrubs—including azaleas, camellias, clematis, hydrangeas, and more—include illustrated, easy-to-follow instructions that will ensure you make the right cut the first time.
Our 8 Favorite Spring Side Dishes
by Caitlin H,
Apr 1, 2024
There’s something special about enjoying brightly colored food that looks just as pretty as the flowers, fruits, and veggies that sprout in spring.
Take advantage of this bountiful season by creating one of our 8 favorite spring side dishes — delicious items like roasted carrots, avocado deviled eggs, pasta salad, and more — all of which you can bring to any upcoming event to leave your guests feeling satisfied and asking for more.
1) Strawberry Spinach Salad
Serves: 6-8
Calories: ~300
Color meets taste in this citrusy blend of spinach, berries, pecans, goat cheese, and tangy lemon poppyseed dressing. It’s the perfect dish for your Easter brunch or evening potluck, sure to have everyone asking for the recipe.
Recipe courtesy The Pioneer Woman
2) Creamy Cheesy Baked Asparagus
Serves: 6
Calories: 223
Your first warm-weather barbecue needs something extra special to wow friends and neighbors. Enter Creamy Cheesy Baked Asparagus, a delicious recipe made up of crunchy asparagus topped with creamy white sauce and aged cheddar cheese. Guests can take or leave as much of the sauce as they’d like, and you can substitute many of the ingredients to meet dietary restrictions — a dish for anyone and everyone.
Recipe courtesy Seasons & Suppers
3) Garlic and Herb Roasted Carrots
Serves: 4
Calories: 36
Carrots are the star in this flavor-packed, easy-to-make dish that will steal the sideshow, whether you’re at a neighborhood potluck or preparing something to accompany the main at dinner. All you need are carrots, olive oil, garlic, Italian seasoning, salt, and pepper to prepare this bright, spring-themed dish everyone will enjoy.
Recipe courtesy Ahead of Thyme
4) Avocado Deviled Eggs
Serves: 3
Calories: 275
Deviled eggs are a common go-to for spring potlucks or Easter events. This year, take them to the next level with a green twist by substituting the mayo with guacamole — a healthier creamy base that tastes just as good (if not better!) than the original. We can pretty much guarantee an empty dish within 30 minutes of setting them out.
Recipe courtesy Downshiftology
5) Twice-Baked Chipotle Sweet Potatoes
Serves: 4
Calories: ~140
Sweet potatoes may be naturally sugary, but that doesn’t mean they aren’t good for you! Sweet potatoes are packed with beta carotene, which supports gut health and your immune system. Elevate your usual baked sweet potato recipe with this take, which leverages chipotle peppers to add a bit of a kick. People are going to love it.
Recipe courtesy How to Eat
6) Cilantro Lime Rice
Serves: 6
Calories: 287
Nothing screams spring quite like a brightly colored dish with white rice and green cilantro. You can easily prep this tangy recipe in an instant pot or on the stove, and it’s just the thing to pair with a light chicken breast or as the base for homemade burrito bowls. It can work for an event or as a nice spring-themed side for a family dinner.
Recipe courtesy Tara Teaspoon
7) Spring Pasta Salad
Serves: 6
Calories: 270
This spring-inspired pasta salad is laden with fresh, seasonal vegetables like asparagus and mushrooms, and topped with a tangy lemon parsley dressing. It’s easy to make, and you can serve it at room temperature or chilled.
Recipe courtesy Feasting at Home
8) Gaby’s Cucumber Salad
Serves: 4
Calories: 185
Some people have described this particular spring side as “addictive.” And who can blame them? Its combination of crisp cucumber, velvety avocado, and tart balsamic dressing makes it a sure hit among those who try it.
Recipe courtesy Cookie and Kate
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Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Memory cafes offer informal, local support and fun for people with dementia : Shots
Paula Baille leads the group of Sharon Hannamaker, Joe Edwards, Barb Edwards, and Murray Small in a playing of the bells.
Aimee Dilger/WVIA News
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Aimee Dilger/WVIA News
Rob Kennedy mingled with about a dozen other people in a community space in Clarks Summit, Pennsylvania.
The room, decorated with an under-the-sea theme, had a balloon arch decked out with streamers meant to look like jellyfish and a cloud of clear balloons mimicking ocean bubbles.
Kennedy comes to this memory cafe twice a month since being diagnosed with early onset Alzheimer’s disease in his late 50s.
Everyone here has a degree of memory loss or is a caregiver for someone with memory loss.
Attendees colored on worksheets with an underwater theme. They drank coffee and returned to the breakfast bar for seconds on pastries
A quick round of trivia gets everyone’s minds working.
“We start out with just little trivia, many of us cannot answer any of the questions,” Kennedy said with a laugh.
“We all have a good time going around,” he added. “You know, we all try to make it fun.”
This memory cafe in northeast Pennsylvania is one of more than 600 across the country. These gatherings for people with cognitive impairment and their caregivers are relatively cheap and easy to run — often the only expense is a small rental fee for the space.
As state and local health departments nationwide try to make sense of what the potential loss of $11 billion of federal health funding will mean for the services they can offer their communities, memory cafe organizers believe their work may become even more important.
As things get underway at the memory cafe in Clarks Summit, Penn., guests help themselves to breakfast pastries.
Aimee Dilger/WVIA News
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Aimee Dilger/WVIA News
Kennedy’s diagnosis forced him to retire, ending a decades’ long career as a software engineer at the University of Scranton.
He recommends memory cafes to other people with dementia and their families.
“If they’re not coming to a place like this, they’re doing themselves a disservice. You got to get out there and see people that are laughing.”
The memory cafes happen twice a month. They have given him purpose, Kennedy said, and help him cope with negative emotions around his diagnosis.
“I came in and I was miserable,” Kennedy said. “I come in now and it’s like, it’s family, it’s a big, extended family. I get to meet them. I get to meet their partners. I get to meet their children. So, it’s really nice.”
Losing memory, and other things too
More than six million people in the U.S. have been diagnosed with some form of dementia. The diagnosis can be burdensome on relationships, particularly with family members who are the primary caregivers.
A new report from the Alzheimer’s Association found that 70% of caregivers reported that coordinating care is stressful. Socializing can also become more difficult after diagnosis.
“One thing I have heard again and again from people who come to our Memory Cafe is ‘all of our friends disappeared,'” said Beth Soltzberg, a social worker at Jewish Family and Children’s service of Greater Boston, where she directs the Alzheimer’s and related dementia family support program.
The inclusion of caregivers is what distinguishes memory cafes from other programs that serve people with cognitive impairment, like adult day care. Memory cafes don’t offer formal therapies or support. At a memory cafe, having fun together and being social is the support. And that support is for the patient and their caregiver — because both can suffer from social isolation and distress after a diagnosis.
A 2021 study from Frontiers in Public Health indicated that even online memory cafes during the pandemic provided social support for both patients and their family members.
“A Memory Cafe is a cafe which recognizes that some of the clients here may have cognitive impairment, some may not,” said Jason Karlawish, a geriatrics professor at the University of Pennsylvania’s Perelman School of Medicine and the co-director of the Penn Memory Center.
Karlawish regularly recommends memory cafes to his patients, in part because they benefit the caregivers as well.
“The caregiver-patient dyad, I find often, has achieved some degree of connection and enjoyment in doing things together,” Karlawish said. “For many, that’s a very gratifying experience, because dementia does reshape relationships.”
“That socialization really does help ease the stress that they feel from being a caregiver,” said Kyra O’Brien, a neurologist who also teaches at Penn’s Perelman School of Medicine. “We know that patients have better quality of life when their caregivers are under less stress.”
Guests at the Gathering Place Memory meet up help eachother to read a trivia question.
AIMEE DILGER/WVIA News
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AIMEE DILGER/WVIA News
As the population grows older, the number of available family caregivers is decreasing, according to the AARP’s Public Policy Institute. The report found that the number of potential caregivers for an individual 80 or older will decrease significantly by 2050.
In 2024, the Alzheimer’s Association issued a report projecting a jump in dementia cases in the U.S. from an estimated 6.9 million people currently living with Alzheimer’s dementia to 13.8 million people by 2060. It attributed this increase primarily to the aging of the baby boom generation, or those born between 1946 and 1964.
An affordable way to address a growing problem
As cases of memory loss are expected to rise, the Trump administration is attempting to cut billions in health spending. Since memory cafes don’t rely on federal dollars, they may become an even more important part of the continuum of care for people with memory loss and their loved ones.
“We’re fighting off some pretty significant Medicaid cuts at the Congressional level,” said Georgia Goodman, director of Medicare policy for Leading Age, a national nonprofit network of aging services.
Although Medicaid doesn’t necessarily pay for memory cafes, they can play a part in long-term care, Goodman explained.
Activities at the memory cafe include trivia, crafting, coloring and playing songs on the bells.
AIMEE DILGER/WVIA News
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AIMEE DILGER/WVIA News
The nonprofit Memory Lane Care Services operates two memory cafes in Toledo, Ohio. They’re virtually free to operate, because they take place in venues that don’t require payment, according to Salli Bollin, the executive director.
“That really helps from a cost standpoint, from a funding standpoint,” Bollin said.
One of the memory cafes takes place once a month at a local coffee shop. The other meets at the Toledo Museum of Art. Memory Lane Care Services provides the museum employees with training in dementia sensitivity so they can lead tours for the memory cafe participants.
The memory cafe that Rob Kennedy attends in Northeast Pennsylvania costs about $150 a month to run, according to the host organization, The Gathering Place..
“This is a labor of love,” said board member Paula Baillie, referring to the volunteers who run the memory cafe. “The fact that they’re giving up time – they recognize that this is important.” Baillie said.
The monthly budget goes to crafts, books, coffee, snacks and some utilities for the two-hour meetings. Local foundations provide grants that help her cover those costs.
Paula Baille talks with guests at the Gathering Place in Clarks Summit during the Friday memory cafe, while Joe and Barb Edwards listen.
AIMEE DILGER/WVIA News
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AIMEE DILGER/WVIA News
Even though memory cafes are inexpensive and not dependent on federal funding, they could still face indirect obstacles as a result of the Trump administration’s recent funding cuts.
Organizers worry that loss of federal funds could negatively impact the local institutions where they take place, such as libraries and other community spaces.
Wisconsin has become a memory cafe hotspot
At least 39 states have hosted memory cafes recently, according to Dementia Friendly America. Wisconsin has the most, with more than 100 memory cafes operating in the state.
Wisconsin has a strong infrastructure focused on memory care, which should keep the state’s memory cafes running regardless of what is happening at the federal level, according to Susan McFadden, a professor emerita of psychology at the University of Wisconsin, Oshkosh. She co-founded the Fox Valley Memory Project, which oversees 14 memory cafes.
“They’ve operated on the grassroots, they’ve operated on pretty small budgets and a lot of goodwill,” she said.
Many of those that attend just enjoy socializing and coloring.
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AIMEE DILGER/WVIA News
Since 2013, Wisconsin has also had a unique network for dementia care, with state-funded dementia care specialists for each county and federally-recognized tribe in Wisconsin. The specialists help connect individuals with cognitive impairment to community resources, bolstering memory cafe attendance.
McFadden first heard about memory cafes in 2011, before they were popular in the United States. She was conducting research on memory and teaching courses on aging.
McFadden reached out to memory cafes in the United Kingdom, where the model was already popular and well-connected. Memory cafe organizers invited her to visit and observe them in person, so she planned a trip overseas with her husband.
Their tour skipped over the typical tourist hotspots, taking them to more humble settings.
“We saw church basements and senior center dining rooms and assisted living dining rooms,” she said. “That, to me, is really the core of memory cafes,” McFadden added.
“It’s hospitality. It’s reaching out to people you don’t know and welcoming them, and that’s what they did for us.”
After her trip, McFadden started applying for grants and scouting locations that could host memory cafes in Wisconsin.
She opened her first one in Appleton, Wisconsin in 2012, just over a year after her transformative trip to the UK.
These days, she points interested people to a national directory of memory cafes hosted by Dementia Friendly America. The organization’s Memory Cafe Alliance also offers training modules — developed by McFadden and her colleague Anne Basting — to help people start establish the cafes in their own communities, wherever they are in the country.
“They’re not so hard to set up, they’re not expensive,” McFadden said. “It doesn’t require an act of the legislature to do a memory cafe. It takes community engagement.”
This story comes from NPR’s health reporting partnership with WVIA and KFF Health News.
How to Propagate Coneflower (Echinacea) – Division, Cuttings and Seed Propagation
Continuous effort from breeders has morphed Coneflower into a rock star in the garden. This easy growing perennial flowering plant is prominent for its bold blooms, long flowering season and vibrant coloring range.
Also known as Echinacea, Coneflower can be propagated by division method, through cuttings or can be grown from seeds.
Of all these three methods, division is most easiest and reliable way to clone a specific variety. Growing Coneflower plant through cuttings can be time consuming but you’ll enjoy the process.
In this write-up, I shall share all three methods of propagation. Depending on your growing environment choose the easiest way to start.
Before moving further, it’s important that you know about the growing requirements of the plant.
Growing Coneflower Plant
Coneflower is a native North American wildflower known for its daisy-like blooms and prominent cone-shaped centers. These cheerful perennials are beloved not only for their beauty but also for their toughness, resilience, and pollinator appeal.
You’ll often see them buzzing with bees or hosting a butterfly or two. Plus, their seed heads stick around into fall and winter, offering food for birds like goldfinches.
Most coneflower varieties are hardy in USDA zones 3 to 9, making them suitable for a wide range of climates—from chilly northern gardens to warmer southern spots.
Once established, they can handle drought, heat, and even poor soil conditions without much fuss. They’re practically made for low-maintenance gardeners who still want bold, colorful blooms all summer long.
Coneflowers thrive in full sun (at least 6 hours a day) and well-draining soil. While they can tolerate some light shade, especially in hotter climates, they’ll bloom best in sunny spots. They aren’t picky about soil type, but they don’t like sitting in wet, soggy ground—so good drainage is key.
Another perk? They’re perennials, so they come back every year with minimal care.
How to Propagate Coneflower by Division Method?
Coneflowers are tough, beautiful perennials, but like many clump-forming plants, they can become overcrowded after a few years.
Dividing them helps revitalize older plants, encouraging better air circulation, healthier roots, and more blooms. Plus, it’s a great way to multiply your favorite varieties without spending a dime—perfect for expanding your garden or sharing with friends.
The best time to divide coneflowers is in early spring, just as new growth starts to emerge, or in early fall, when temperatures are cooler but the soil is still warm.
Both seasons give the new divisions enough time to settle in and grow strong roots before facing the heat of summer or the chill of winter.
Also Read: How to Propagate Hibiscus From Cuttings?
What You’ll Need:
- Garden shovel or spade
- Sharp knife or garden spade (for cutting roots)
- Gardening gloves
- Compost or aged organic matter (optional)
- Watering can or hose
1. Water the Plant First
A day before you plan to divide your coneflowers, water the plant thoroughly. Moist soil makes digging easier and helps reduce shock to the roots.
2. Dig Up the Whole Plant
Use a shovel to dig a wide circle around the base of the coneflower—about 6 to 8 inches away from the center of the plant. Carefully lift the entire clump out of the ground, keeping as many roots intact as possible.
3. Gently Shake or Wash Off Soil
Once the clump is out of the ground, gently shake or rinse off the soil around the roots. This helps you see the natural divisions—places where the plant naturally separates into smaller clusters.
4. Divide the Root Ball
Use your hands, a sharp knife, or a garden spade to split the clump into smaller sections. Each section should have several healthy shoots (3–5 is ideal) and a solid root base. Don’t worry if some roots break—just try to keep each division as intact as possible.
5. Prepare the New Planting Spots
Choose sunny spots with well-draining soil. Dig holes slightly wider than each root section. If your soil is poor or compacted, mix in a little compost or aged organic matter to improve structure and drainage.
6. Replant the Divisions
Place each division into its hole, keeping it at the same depth it was growing before. Fill in with soil, press gently around the base, and water thoroughly to settle everything in.
7. Water and Mulch
Keep the soil consistently moist for the first couple of weeks while the divisions get established. Mulch around the base of each plant to help retain moisture and block weeds, but avoid piling mulch directly against the stems.
That’s it! Within a few weeks, your new coneflower divisions should show signs of fresh growth, and by the next growing season, they’ll be blooming right alongside the originals.
Check this: 19 Best Lavender Companion Plants
How to Propagate Coneflower through Cuttings?
While coneflowers are most often propagated by division or seed, you can also grow new plants from stem cuttings. This method is especially useful if you’re trying to clone a particular hybrid or cultivar and want to avoid the unpredictability of seeds.
Though it’s a bit trickier and takes more patience than division, it’s a fun and rewarding way to grow exact copies of your favorite plants.
The best time to take cuttings is in late spring to early summer, when the plant is actively growing and before it starts to bloom. Look for strong, healthy stems that haven’t flowered yet. These are more likely to root successfully and establish into full plants.
What You’ll Need:
- Sharp, clean pruning shears or scissors
- Small pots or seed trays
- Sterile potting mix or a mix of perlite and peat moss
- Rooting hormone (optional, but helpful)
- Plastic bag or humidity dome
- Spray bottle or watering can
1. Choose a Healthy Parent Plant
Select a mature, disease-free coneflower with plenty of vigorous, non-flowering stems. Avoid stems with buds or blooms—they tend to root poorly and focus energy on flowering instead of growing roots.
2. Take Your Cutting
Using sterilized scissors or pruning shears, snip a 4–6 inch section from the tip of a healthy stem. Make the cut just below a leaf node (where a leaf attaches to the stem). Remove the lower leaves from the bottom half of the cutting, leaving only a few leaves at the top.
3. Dip in Rooting Hormone (Optional)
To encourage faster root development, dip the cut end of the stem into a rooting hormone powder or gel. Tap off any excess. This step is optional, but it improves your chances of success—especially with woody or tougher stems.
4. Plant the Cutting
Fill a small pot or tray with moist potting mix (or a 50/50 blend of perlite and peat moss for better drainage). Poke a hole in the center and insert the cutting about halfway into the soil. Firm the soil around the base so the cutting stands upright.
5. Create a Humid Environment
Cover the pot loosely with a plastic bag or place it under a humidity dome to trap moisture. Keep the cutting in a warm, bright spot with indirect light—avoid direct sun, which can scorch it. Mist the soil regularly to keep it lightly moist but not soggy.
6. Wait for Roots to Develop
Rooting can take anywhere from 2 to 4 weeks. You’ll know roots are forming when you see new leaf growth or feel gentle resistance when you tug the cutting. Once rooted, remove the plastic covering and start acclimating the new plant to normal growing conditions.
7. Transplant When Ready
When your cutting has developed a healthy root system, transplant it into a larger pot or directly into your garden. Keep it well-watered for the first few weeks as it adjusts.
While coneflower cuttings may take a little more time and care than other methods, they’re a great way to replicate hybrids and expand your garden with identical, healthy plants.
Also Read: How to Propagate Clematis from Cuttings?
How to Grow Coneflower Plant from Seeds?
Growing coneflowers from seed is one of the most rewarding (and budget-friendly) ways to fill your garden with these vibrant, pollinator-friendly blooms. It’s especially fun if you enjoy a bit of mystery—seeds from hybrid plants may produce flowers in surprise colors!
While seed-grown coneflowers take a bit longer to reach blooming size compared to divisions or cuttings, they’re hardy, resilient, and worth the wait.
You can start coneflower seeds indoors in late winter to get a head start, or direct sow outdoors in early spring once the danger of frost has passed.
You can also sow them in the fall—many coneflower seeds actually benefit from a period of cold, known as stratification, which helps improve germination.
What You’ll Need:
- Coneflower seeds
- Seed-starting trays or small pots (if starting indoors)
- Seed-starting mix or light, well-draining soil
- Spray bottle or watering can
- Plastic dome or clear cover (optional)
- Grow lights or a sunny windowsill (for indoor starts)
1. Cold Stratify the Seeds (Optional but Helpful)
Coneflower seeds naturally go through cold winters, so giving them a cold period boosts germination. To do this:
- Place seeds in a damp paper towel inside a plastic bag
- Refrigerate for 30 days
- After that, they’re ready to plant
If you’re sowing outdoors in fall, nature takes care of stratification for you.
2. Start Seeds Indoors or Outdoors
For indoor planting:
- Start 8–10 weeks before your last frost date.
- Fill trays or pots with moist seed-starting mix.
- Press seeds lightly into the surface—they need light to germinate, so don’t bury them.
- Mist the soil to keep it damp, and cover with a plastic lid or wrap to hold in humidity.
For outdoor planting:
- Wait until soil warms up in early spring (or plant in fall for natural stratification).
- Scatter seeds on loosened soil and press them in gently.
- Water well and keep the soil moist until seedlings appear.
3. Provide Light and Warmth
Keep indoor trays in a warm place (around 65–70°F). As soon as seedlings appear—usually in 10 to 20 days—move them to a bright window or place them under grow lights. They’ll need 12–16 hours of light a day.
4. Thin and Transplant
Once the seedlings have 2–3 sets of true leaves, thin them out or transplant into larger pots to give them space to grow. Harden them off gradually by taking them outside for a few hours a day before planting them in the garden.
5. Plant in the Garden
Transplant seedlings outdoors after all danger of frost has passed. Choose a sunny spot with well-drained soil. Space the plants about 12–18 inches apart to give them room to grow.
Seed-grown coneflowers might not bloom their first year, but they’ll focus on building strong roots—and by their second summer, they’ll explode with color and charm.
How to Care Coneflower Plant?
- Coneflowers grow best in full sun. Make sure they get at least 6 hours of direct sunlight each day.
- They prefer well-draining soil. Avoid planting them in spots where water tends to collect.
- Water regularly when the plant is young. Once established, they can handle dry spells easily.
- Removing faded flowers encourages more blooms. This helps the plant stay neat and bloom longer.
- After the plant dies back, trim the stems down. You can also leave seed heads through winter for birds.
- These plants don’t need much fertilizer. A little compost once a year is usually enough.
- Coneflowers are fairly pest-resistant. If you see aphids or spots, a gentle spray of neem oil can help.
Conclusion
Propagating coneflowers is a simple and rewarding way to expand your garden with bold, beautiful blooms.
Whether you choose to divide mature plants, start from seed, or try your hand at stem cuttings, each method gives you a chance to enjoy more of these hardy, pollinator-friendly flowers.
With a little time and care, you’ll have plenty of new coneflowers to fill your beds, borders, or share with fellow plant lovers.
Khaja Moinuddin, a computer science graduate, finds joy in gardening and homesteading. Join him on this blog as he shares his experiences in homesteading, gardening, and composting
How to Build a Nighttime Routine for the Whole Family
I’ve written before about our morning routine and how it keeps our home humming. Now it’s time for me to dish the deets on nighttime routines. I also share my current personal nighttime routine and why I have the habits I do.
Nighttime Routine for Moms (and Everyone Else)
A routine isn’t the same as a minute by minute schedule. One of the biggest breakthroughs for my sanity as a mom was switching to a block schedule. Routines fit perfectly into that and are basically scheduled habits. Once we get into the habit of routines, like brushing our teeth every morning, it quickly becomes second nature.
We can literally rewire the pathways in our brain in positive ways by using routines.
Consistency Plus Flexibility
Kids thrive with consistency, routines, and knowing what comes next. This doesn’t mean our schedules have to be rigid and static, but it gives us a framework. Give yourself grace and wiggle room. Nighttime routines don’t work unless they’re tailored to your individual family’s needs and my health routines aren’t going to be identical to yours.
The Basics of a Nighttime Routine
Before we design our ideal nighttime routine, we have to think about our ideal morning (and next day). Reverse engineer your perfect day. Decide what your priorities and appointments are for the upcoming day and what you need to do to make them as smooth as possible.
If everyone takes a bunch of supplements in the morning, then use presorted pillboxes for easy access. If the baby is going to grandma’s for the afternoon, then make sure the diaper bag is stocked. Making coconut chicken curry in the Instant Pot for supper? Set it out to thaw.
Do it as a Family
This will depend on children’s ages and abilities, but I’ve found kids can often do more than we give them credit for. Years ago, I realized I didn’t have to do everything for my kids. It’s better for them if I don’t! Teaching children responsibility and self-reliance helps them to become strong, independent adults.
I have my own nighttime routine, but the kids have theirs alongside me. Kids can do simple evening chores, layout clothing, and pack their lunches, to name a few. Then there are the staples, like brushing teeth, pajamas, and bedtime stories.
Create Your Perfect Nighttime Routine
Here are different elements or steps to get you where you want to go. Decide what works for you and your family as you build your nighttime routine. It helps to have the family routines printed and displayed in an easy to see place, like the fridge. It could be as simple as a list, or you could include exact times or checkboxes for the kids.
1. Meal Prep
My kids are largely independent now and can handle their own breakfasts and lunches. The older ones can even cook a meal from scratch for the whole family. When they were little though, that was all on my shoulders.
If you have busy mornings then make-ahead breakfasts like banana bread muffins, baked oatmeal, or ham and egg cups can be lifesavers. These can be made the day/night before and reheated in the morning.
Are the kids going to school or co-op the next day? Then lunches need packed. Is bulgogi Korean beef on the meal plan? Make sure the ingredients are thawed and ready to go.
2. Avoiding the Mess Mayhem
I like to do a quick evening cleanup during our nighttime routine so I can start with a clean slate in the morning. A quick cleanup before bed helps ensure everything (most days) is in its place. This is something the kids can help with. Age-appropriate chores like, sweeping the floor after supper or loading the dishwasher helps everyone out.
3. What’s on Tomorrow’s Agenda?
Look at your schedule and see what appointments you have the next day to prep for. Do you need to pack the kid’s lunches/backpacks/sports bags? Once they’re old enough they can be entrusted with this responsibility. Certain items can be loaded in the car that night so there’s no bag left behind in the morning!
The kids can also set out their own weather appropriate clothes for the next day (capsule wardrobes are great for this!).
4. Leave Time to Digest
Our family eats pretty early in the day for several reasons. This fits best into our schedule, and it gives everyone time to really digest their food. The body can’t efficiently focus its resources on sleep when it’s busy trying to digest food.
I try to stop eating by sunset, or at least a few hours before bed. This simple practice helps:
- Support melatonin production
- Improves blood sugar regulation
- Helps us better detox during sleep
- Personally, I notice deeper sleep and a calmer heart rate when I do this
Along with that, I stop drinking fluids about an hour before hitting the hay. This helps me avoid getting up all night to go to the bathroom.
5. Nighttime Supplements
I have morning supplements that I take for clearer thoughts and more energy, but I also have a nighttime supplement routine. I regularly take Pectasol (modified citrus pectin) and enzymes, or binders like Carbon Cleanse on an empty stomach. This combination helps me reduce inflammation, support my detox pathways, and sleep better. Here’s a list of all my nighttime supplements.
6. Avoid Blue Light
Blue light has gotten a bad rap, but we actually need it for healthy cortisol during the day. At night though, it can disrupt sleep, leading to a host of health issues. That’s why I started wearing blue-light blocking glasses at night years ago.
I also switched the overhead lightbulbs in the house to daylight mimicking ones. Once sunset hits, the lamps with red light bulbs come on instead. By positioning the nighttime light at or below eye level, this mimics natural light angles, like campfire or sunset.
Our family also switches off screens to avoid blue light at night. And our phones go into the charging drawer in the kitchen before bed. If inspiration strikes and I feel like writing, I use this special bluelight-free Daylight computer. And if I have to use the phone, I use it with a red light filter.
By turning off the blue light this helps signal our body’s circadian rhythms and supports melatonin production. It also improves blood sugar signaling, cortisol levels, and helps us get a better night’s sleep.
7. Avoid EMFs
In the past we used to turn off the WIFI every night. I learned though that this can damage the computer router over time. Now the phones go in the charging drawer and I sleep under a special EMF blocking canopy. Even if I have my phone under the canopy I don’t get a signal!
If you prefer to turn the WIFI off in the house you can put the job on autopilot with this EMF Safe Switch.
8. Optimize Your Sleep Environment
We spend about a third of our lives in bed. By creating a healthy sleep environment we can get the biggest bang for our buck when it comes to health habits. This is why I sleep in linen or silk pajamas and linen sheets. It’s an easy way to avoid microplastics (non-natural fibers) against my skin for at least 8 hours a day.
When the temperature lowers at night it triggers neurons in our brain to release melatonin and help us sleep. One option is to set the thermostat to 60-70 degrees before bed. If you don’t want to add that much to your electric bill, another option is sleeping on a mattress cooling pad. I love my ChiliPad which cools just the mattress and I can pile on the cozy blankets.
Along with sleeping cool, I also make sure the room is dark. Like can’t see my hand in front of my face dark. Blackout curtains can work, but I switched to blackout shades that block 100% of the light. This helps further signal to the brain that it’s time to rest and improves REM sleep.
I also sleep with a sound machine with white noise or gentle background music. With teenagers in the house I find that I’m now going to bed before them and this helps cover any noise! My air filter does double duty and also creates some white noise while it keeps the air clean.
9. Red Light Therapy
Nighttime is usually when I try to get some red light therapy time in. Red light is natural and free during both sunrise and sunset and I take advantage of this whenever possible. I also have a red light panel that does the same thing. Using a red light helps reduce inflammation, supports the mitochondria and signals our hormones it’s time for bed. There’s also a lot of evidence showing it’s skin and other health benefits.
10. Skincare and Lymph Routine
I take a few minutes at night to do a simple skincare routine and support my lymphatic system. Right now this involves a weekly clay mask from Alitura and nightly moisturizing with things like tallow or shea butter. I’m also loving the skincare products from Annmarie Gianni and my Magic Molecule toner. I also do a gentle lymphatic massage to support detox and boost circulation.
11. Winding Down
There’s a lot going on during the day for any family, and moms carry a lot of that mental load. Instead of laying down and drifting off to sleep, it’s too easy to stay up thinking about tomorrow’s to-do list. One way to get rid of the excess mental clutter is to journal or meditate before bed.
I keep a gratitude journal that collects my daily thoughts. You can also write down tomorrow’s priorities if you’re anxious about forgetting something. Getting it all written out on paper helps our brains sort information and release tension.
Meditation is another really helpful way to wind down at night. It’s not about emptying the brain of all thoughts, but it helps us gain focus and deep rest. Even if you don’t have trouble sleeping at night, routine meditation can help make nighttime even better.
Here are some more of my calming evening rituals:
- Drink Cacao Calm or herbal tea a few hours before sleep. This helps calm my nervous system and feels cozy. I like that it has adaptogenic herbs that make my brain give a sigh of relief.
- Put my legs up the wall for 5-10 minutes and use gentle movement. This easy exercise supports lymphatic flow, helps regulate the vagus nerve, and calms the nervous system. It especially feels great after a long day on my feet!
Sticking to the Nighttime Routine
Kids need time to wind down for the day and so do parents. When possible, it helps to have a firm bedtime, not stay up all night working or watching tv. This helps kids have consistency and ensures they’re getting enough sleep for their brain and body development.
While it doesn’t always happen, especially when there’s a baby involved, it’s good to have goals. Just don’t stress if things don’t always go perfectly!
It’s tempting to stay up late and take in all of the “me” time once the little ones hit the hay. However, late nights don’t make my body happy either and make for hard mornings. A good night’s rest starts with healthy daytime habits!
I find it important to treat my nighttime and morning routines as sacred times for stillness, reconnection, and aligning with my body’s natural rhythms. Over time I’ve noticed better sleep, improved hormones, mood, and metabolism.
Putting it Into Practice
The good news is that most of these healthy habits are cheap or free. My bedroom is one of the few places I’ve prioritized spending money because a lot of it is one and done. Like the EMF canopy, air filter, my Oura ring (to track health variables while I sleep), and mattress cooling pad. But these things aren’t strictly necessary to still have a good nighttime routine.
It can be easy to look at a routine like this and want to (or feel like you need to) do all of it. Tailor your nighttime routine for your own needs and start with baby steps. Try adding in things a little at a time to make the habits stick.
What are your nighttime routines and habits? Are there any you’d like to change?
15 of the Best Dwarf Lilacs for Your Landscape
1. Bloomables Series
The Bloomables® collection features handsome, densely branched lilacs with a compact, tidy habit and fragrant, full-sized flower panicles.
These shrubs have excellent resistance to powdery mildew and are low maintenance. They’ll keep a sharp profile with just a light trim and deadheading after flowering.
Shrubs have a height and spread of four to five feet that’s perfect for seasonal hedges or screens, as an accent in foundations or mixed shrub beds, and in planters for decks and patios. Hardy in Zones 4 to 7.
New Age™ Lavender (S. vulgaris ‘G13099’) has the prettiest shade of soft mauve flowers, with vigorous five-inch inflorescence and a sweet, summery perfume.
Starter shrubs in two-quart nursery pots are available at Nature Hills Nursery.
New Age™ White (S. vulgaris ‘G13103’) is resplendent with masses of old-fashioned blooms of luminous, pure white in late spring to early summer.
Shrubs in three-gallon pots are available at Nature Hills.
2. Bloomerang Series
The Bloomerang® series of dwarf lilacs grow in a mounding habit, topping out at two to three feet tall and a spread of up to six feet.
Cultivars in this series produce an abundance of blooms in spring and continue to rebloom throughout the summer months. They are hardy in Zones 3 to 7.
Dwarf Pink (S. x ‘SMNJRPI’) has lovely two-tone flowers, with the closed buds a deep rosy magenta, opening to a lighter candy pink.
You can find Dwarf Pink plants available at Burpee.
Dark Purple (S. x ‘SMSJBP7’) has replaced Purple in the Bloomerang® series and has highly fragrant blooms of dark, magenta purple buds that open to a pretty, pale mauve.
You can find Dark Purple plants available at Burpee.
You can also find Dark Purple in a tree form, growing up to seven feet tall with a five-foot spread, producing a handsome, naturally rounded canopy.
The tree form makes a beautiful addition to smaller spaces such as city or urban gardens, as an accent or specimen in foundations and islands, or potted into planters for decks and patios.
You can find Dark Purple in tree form available at Fast Growing Trees.
Purpink (S. x pubescens ‘SMNSPTP’) is a new addition to the Bloomerang® series.
The compact shrubs are smothered in perfumed mauvy pink or purple flowers in spring.
You can find Purpink starter plants available at Burpee.
3. Declaration
An outstanding compact cultivar, ‘Declaration’ (S. x hyacinthiflora) features wonderfully showy, fragrant panicles of deep magenta that open to pretty lilac pink florets.
These shrubs have a lovely upright shape that works well in city and courtyard gardens, small yards, and grouped into barriers or hedges.
Plants also have good disease resistance and grow six to eight feet tall with a spread of five to six feet. Hardy in Zones 5 to 7.
Shrubs in three-gallon containers are available at Nature Hills.
4. Flowerfesta Series
Small but with a big impact, the Flowerfesta® (S. x meyeri) series are compact plants that deserve a place in tight quarters and small gardens.
The airy flowers are a bit larger than other S. meyeri hybrids and they emit a delightful fragrance, first with a vigorous flush of flowers in early summer followed by another, lighter flush later in the season.
Growing three to five feet tall and wide, the fine branches and dense foliage give an elegant appearance and these hardy shrubs have excellent drought resistance when established.
They make an outstanding accent or specimen in beds and containers and are striking when massed into drifts, hedges, or screens. Hardy in Zones 3 to 7.
Flowerfesta® Pink (S. meyeri ‘ANNY2013-18’) has pretty rosy pink flowers.
It’s available as bare root plants and nursery containers from Nature Hills.
Flowerfesta® Purple (S. meyeri ‘Anny200809’) has large panicles of small, open flowers in soft pinky mauve.
You can find bare root or potted plants available at Nature Hills.
The immaculate flower panicles of Flowerfesta® White (S. meyeri ‘Anny200810’) are a pristine pure white, giving these lovely shrubs an air of calm and grace.
You can find plants available at Nature Hills.
5. Josee
A carefree ornamental, ‘Josee’ (S. x meyeri) is an exceptional dwarf lilac.
Its highly fragrant flowers of pale mauve flower heavily in late spring and give a second, lighter flush of flowers over late summer and into fall.
‘Josee’ has excellent mildew resistance and maintains a tidy, compact growth habit with a height and spread of four to six feet.
Hardy in Zones 2 to 8, it has excellent cold resistance and good heat tolerance as well, flowering readily in regions with warmer winters.
A reliable choice for flowering borders, hedges, and screens or adorning decks and patios in large planters.
You can find ‘Josee’ plants available at Nature Hills.
6. Little Lady
An outstanding space saver, Little Lady™ (S. x ‘Jeflady’) is covered in large and highly fragrant spring flowers, with the buds starting out a rosy magenta then opening to pale lavender.
It’s a beautiful and floriferous choice for barriers, containers, courtyard, cutting gardens, and foundations.
Little Lady™ has a height and spread of four to five feet and plants are hardy in Zones 2 to 7.
Bare root and container plants can be found at Nature Hills Nursery.
7. Marie Frances
‘Marie Frances’ (S. vulgaris) is noted for its highly fragrant, rosy magenta to pink flowers that bloom in mid to late spring.
These shrubs grow six to eight feet tall with a similar spread and sucker heavily – an excellent choice for creating dense, flowering drifts, hedges, and screens.
Hardy in Zones 3 to 8, ‘Marie Frances’ is one of the better choices for hot climates.
‘Marie Frances’ bare root and potted plants are available at Nature Hills.
8. Minuet
‘Minuet’ (S. x prestoniae) produces copious amounts of highly fragrant rose to pink flowers that cover the shrub in late spring.
The beautiful, rounded shape overflows with blooms and can be massed into drifts, rows, or screens and throughout the garden.
‘Minuet’ grows six to eight feet tall with a spread of four to six feet and is extremely cold hardy, suitable for growing Zones 2 to 7.
You can find bare root and plants in containers available at Nature Hills.
9. Miss Kim
A star in the small garden, ‘Miss Kim’ (S. pubescens subsp. patula) is a compact Korean variety prized for its sweetly scented, showy display of flowers from top to bottom. The plum-red buds open to pale lavender and icy blue.
Korean cultivars flower in late spring and are excellent for extending the lilac season.
They maintain a dense, rounded form and look super massed as hedgerows flanking a driveway or sidewalk, foundations, or in any small nook that needs color and fragrance.
‘Miss Kim’ grows six to seven feet tall with a spread of five to six feet and is hardy in Zones 3 to 8.
Bare root trees and a variety of container sizes are available at Nature Hills.
10. Palibin
‘Palibin’, aka dwarf Korean lilacs (S. meyeri), are highly popular for their manageable, tidy size and masses of sweetly scented pink flowers.
Blooming heavily in late spring, the flower panicles are slightly smaller than those of standard varieties – but these plants also rebloom lightly from July until frost if left unpruned.
To enjoy their appealing perfume, plant near high traffic areas or in containers placed where the scent can be enjoyed, such as decks, foundations, pathways, patios, porches, and under windows.
‘Palibin’ is also one of the few lilacs to show attractive fall colors with the foliage turning deep shades of burgundy and purple.
Shrubs grow four to six feet tall with a spread of five to eight feet and are hardy in Zones 3 to 7.
‘Palibin’ shrubs in three-gallon pots are available at Fast Growing Trees.
You can also find Korean lilacs in tree form. These grow five to seven feet tall.
A beautiful choice as an accent or specimen or massed into a flowering colonnade to flank drives and sidewalks.
You can find Korean lilacs in a tree form available at Fast Growing Trees.
11. Red Pixie
Supernaturally pretty, ‘Red Pixie’ produces a profusion of frothy panicles in late spring, starting out as mulberry buds that transition to pale pink florets as they age.
The upright, rounded habit has a mature height and spread of four to six feet and this lilac often reblooms in late summer.
‘Red Pixie’ makes an excellent choice for foundations, informal hedges, mixed shrub borders, and patio planters. Hardy in Zones 3 to 7.
Plants in a variety of sizes are available at Fast Growing Trees.
12. Scentara Series
Among lilac species, S. hyacinthiflora is the most fragrant of them all – and cultivars in the Scentara® series have an exceptionally intense, sweet perfume.
Diet Derailed? Bounce Back With These Effective Strategies
by Caitlin H,
Apr 8, 2024
Many of us set out on a weight loss journey with all the passion, commitment, and dedication we need to succeed.
And for a while, we’re doing it — sticking to our plans and celebrating as we achieve one milestone after another. The days turn into weeks and the weeks into months, and we get comfortable in our new healthy living routine. It becomes second nature.
But then that day comes — and it very likely will come — where we inevitably fall off the wagon and relapse into old poor eating habits, forgo our fitness classes, and just, kind of, give up.
It happens — even to the best of us. Many external life factors can trigger a fall-off, and sometimes, it’s out of our control. Here’s the good news: It doesn’t have to end your healthy new lifestyle and goals completely.
We compiled a list of seven strategies to bounce back from that diet derail and find a renewed sense of purpose as you seek to achieve your goals.
1) Be kind to yourself.
If you take away nothing else from this article, take away this: Practicing self-compassion is critical to dusting yourself off and moving forward. Recognize the feelings of failure and guilt, acknowledge them, and then forgive yourself. You are not a loser. You are not a bad person. You made a choice, and now you can make a different choice — it’s as simple as that.
2) Identify what triggered the relapse.
People who succeed most in their endeavors are always looking for ways to improve. They’re constantly learning and adjusting accordingly. That’s why taking the time to identify what external factors triggered your diet derail is critical to moving forward. Did you have a challenging life event? Did you drink too much at a party, lowering your inhibitions? Perhaps you traveled or met someone new who influenced your decisions. Whatever it was, write it down and think of ways to reapproach it in the future so it doesn’t derail you again.
3) Don’t punish yourself.
Creating a healthy lifestyle doesn’t happen overnight. You likely took one small step at a time, changing things along the way, until you got where you wanted to be. Don’t suddenly start exercising extra hard or severely restricting your caloric intake to atone for a few bad decisions. Even if you do lose weight initially doing this,* you’re creating unsustainable behaviors that you are very unlikely to stick with long-term. And it can do way more damage than good in the long run.
4) Commit to picking up where you left off the next day.
Every successful healthy journey takes time to build. Whether your diet derail lasted a day, a week, or even a month, the key is to commit to going back to exactly where you left off the next day — and then doing it. For example, if your healthy lifestyle involves eating a protein-filled breakfast, exercising five days a week, and allowing yourself one binge day, that’s precisely where you should restart.
5) Remember what motivated you to begin in the first place.
If you’ve been working hard to create a healthy lifestyle for quite some time, there’s a chance you may not remember why you even started. Think back to before you began on this journey. Write about it. Meditate on it. Reflect. Regaining sight of the beginning can make it a whole lot easier to kick your butt into gear again following a downfall.
6) Keep it moving.
A lack of motivation can be one of the most challenging things to overcome when it comes to a healthy eating derailment. One way to combat this is to continue exercising each week. Whether you go on a 10-minute walk during your lunch break or are a full-on, six-days-a-week gym person, maintaining your exercise regime is one of the best things you can do to get your diet back on track, too.
7) Look for little tweaks you can make to your routine.
Sometimes, it’s as simple as feeling bored that can cause you to slump. Just like you started off taking one small step at a time to get where you wanted to be, look for ways to make small changes to your healthy living routine to alleviate some of that boredom. Try a few new recipes. Change up your cheat day. Sign up for a new fitness class. There are so many approaches to take — all you need to do is take the steps to do one.
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Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
