TALES FROM THE
daRI^® FARM

Written by: Kristin Kirkpatrick, MS, RDN

As a dietitian, I often see a flurry of appointment requests this time of year from individuals getting ready for New Year’s resolutions. The truth is, most of the individuals looking to make permanent change had the same intention just a year ago – but were unable to sustain healthy habits. Therefore, instead of looking for a magic bullet of behavior change on New Year’s Day, I often focus instead on more attainable, success-driven lifestyle choices. Here are twelve that have worked for my patients.

Day 1

Write down your why. My patients determine the why on day one, and we structure their dietary pattern and other lifestyle choices based on it. If your why is reducing the risk of Alzheimer’s and other dementias, you may favor a diet rich in leafy greens and supplementation with fish oil. If it’s to reduce hypertension, it may focus on getting adequate dairy in the diet and weight loss. The ‘why’ is the umbrella under which all your lifestyle choices fall. Find out why, and your dietary pattern for 2026 will be better understood.

Day 2

Manage your macros. Our macronutrients (carbohydrate, protein, and fat) make up the bulk of our diet, and their distribution within our dietary pattern is a key factor to health. Many of my peri- and post-menopausal women are focused on maintaining a higher protein intake with a moderate amount of carbohydrates. In contrast, my young adult athletes may focus on more complex carbohydrates. Working with a health care provider, such as a registered dietitian, can help determine your perfect composition.

Day 3

Ditch the fake sugar. Artificial sweeteners are not always a “free” choice in the diet. Some have been associated with health risks, while others are related to keeping that sweet craving on your taste buds (making it even harder to curb your sweet tooth). Finding alternatives or ditching them altogether can be hard, but it may be worth it for better health. Where in your diet do you have artificial sweeteners? Can you take today to ditch them, or reduce them?

Day 4

Go real. Consumers are hungry for real ingredients. Ingredients they can understand. Ingredients that could be found in their grandparents’ pantry. Ingredients they can feel good about giving their kids. Make 2026 the year of ingredients that matter. That means limiting ultra-processed foods, cooking more at home, and finding foods that eliminate artificial colors, additives, excess sugar and/or sodium.

Day 5

Lose the booze. The studies are clear – there is no safe level of alcohol. In fact, even moderate drinking has not been linked to poor heart health https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00559-8/abstract, not to mention sleep disturbances and weight gain that come alongside alcohol consumption. You can even start today by finding alternatives for holiday parties by considering mocktails over cocktails. A few of our favorite recipes are https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba AND https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba-klzhy AND https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba-27j3k.

Day 6

Scrutinize your supplements. How many supplements are you taking? Is it possible you’re taking some that are doing nothing, or worse, harming your health? Today, take a magnifying glass to your supplements and ask the following questions: Do my levels support my dose (for example, do you know what your vitamin D or circulating omegas are)? Does the supplement meet my longevity goals? Is the supplement safe?

Day 7

Take a walk. Though exercise is not the golden goose of weight loss, its benefits in reducing inflammation and a positive impact on almost every organ in the body should be reason enough to do it daily. If the thought of an “exercise program” is intimidating, then start with walking. Walking is easy on the joints, free, and one of the best exercises we can get. Start small and get cleared by your physician first.

Day 8

Add color. If the thought of getting 8-12 servings of fruits and vegetables every day seems almost impossible, change the narrative and focus on color instead. It’s easy to get that much color in a day, and if you do, you’ll be getting a variety of nutrient-rich foods in your diet. For example, think of an apple with cinnamon and peanut butter for a snack (3 colors), roasted sweet potatoes and Brussel sprouts (2 more colors), mixed berries for a dessert (a few more colors), and a kale salad with grilled salmon for dinner (even more colors). The more color in the diet, the higher the quality of the foods you are eating.

Day 9

Breathe. Stress management is an essential aspect of longevity. While you may not be able to eliminate stress, knowing how to manage it can be critical to your overall health and to maintaining healthy habits. A meditation practice, getting out in nature, or even just closing your eyes and taking a few deep breaths can make a world of difference on reducing both negative emotions https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0329411 and the physical symptoms that sometimes accompany stress.

Day 10

Add a few secret weapons. Creatine has received a lot of attention lately – and for good reason. The body needs creatine, but it can make only so much on its own and getting it from the diet rarely moves the needle. Supplementing is the first step towards boosting levels. Doing so may help build muscles, maintain muscles, and everything in between. Read more about the benefits of creatine here https://www.today.com/health/diet-fitness/creatine-for-women-rcna191553. Another supplement to consider, especially if you don’t consume enough fatty fish, is omega-3 fatty acids. Omega-3s have been associated with better brain https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1324357 and heart health https://www.ahajournals.org/doi/10.1161/JAHA.121.025071 as well as better overall mental health https://www.psychiatrist.com/jcp/efficacy-omega-supplementation-major-depression-randomized/.

Day 11

Prioritize sleep. Eating well, staying active, and managing stress are all-important aspects of health, but none of them will be optimal without adequate sleep. Studies show that getting at least 7 hours of sleep a night (https://www.nature.com/articles/s43587-022-00210-2), as well as going to bed and waking at consistent times every day, can have a significant impact on health. In fact, a recent study https://www.acc.org/About-ACC/Press-Releases/2023/02/22/21/35/Getting-Good-Sleep-Could-Add-Years-to-Your-Life from the American College of Cardiology found that around 8% of deaths from any cause could be attributed to poor sleep. If your goal for 2026 is to be a healthier you, then hitting the sack early should be at the top of the behavior change list.

Day 12

Don’t neglect what you love. The key to long-term sustainability is finding a dietary pattern that meets your personal, cultural, and religious preferences. That means, if you don’t love kale, for example, don’t force yourself to love it – you probably never will. Instead, find other cruciferous green leafy vegetables you love to take their place. The point is, you’re more likely to keep the habits that are easy to form and that have deep personal meaning and preference.

One easy way to make meaningful change today can start with choosing MOOV™ dairy products. Doing so means you’re getting high-quality, real food with abundant protein and nutritional density to help fuel your day. It’s a product that meets many of the dietary guidelines mentioned here and one that can help you reach your longevity goals in 2026 and beyond.

Finally, don’t wait for the New year. Start today – Yes. Today. Why? Because your body is not aware of an obscure timeline, it’s ready for you to start treating it better as soon as possible.

Written by: Kristin Kirkpatrick, MS, RDN
kristinkirkpatrick.com
kristin@kristinkirkpatrick.com
kristin@kristinkirkpatrick.com

FOR IMMEDIATE RELEASE

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September 22, 2025 — DARI® LLC is proud to introduce the all-new DARI® MOOV™, an innovative ultra-filtered, lactose-free whole milk protein shake designed to fuel your day with the cleanest, most powerful nutrients. Packed with 27g of protein per bottle, DARI® MOOV™ offers a deliciously smooth and natural way to support your active lifestyle, whether you’re hitting the gym, powering through a busy workday, or simply looking for a nutritious on-the-go high protein snack.

DARI® MOOV™ is the new standard in protein shakes, providing a unique blend of high-quality ingredients without compromise. Free from artificial sweeteners, flavors, and colors, this product is made from whole milk that has been ultra-filtered to deliver a clean, smooth taste with every sip. Each bottle offers a perfect balance of protein, healthy fats, and natural hydration.

“After receiving incredible feedback from our loyal customers, we’ve worked hard to create a protein shake that meets the demand for simplicity, transparency, and high-quality nutrition,” said Dan Ellsworth, CEO of Dari LLC. “DARI MOOV is the result of that effort, offering the benefits of whole milk with 27g of protein, while ensuring a clean label with no artificial additives.”

Key Features of DARI® MOOV™:

● 27g of Protein per bottle

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● Available in convenient, single-serve bottles

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About Dari LLC:

Dari LLC is a leading innovator in dairy products, committed to providing the highest quality, sustainably sourced, and health-focused dairy beverages. With a dedication to taste and nutrition, Dari LLC’s products are crafted to fit seamlessly into the lives of those who value simplicity, health, and delicious flavor.

For media inquiries, please contact:

Dan Ellsworth

CEO

Dari LLC

dane@realdari.com

by Kristin Kirkpatrick, MS, RDN

Protein at breakfast has been shown to have multiple benefits, while foods high in refined grains and sugar are shown to have an adverse impact on health across all life stages.

Let’s start there – the sugary breakfast cereals, breakfast pastries, glass of orange juice, even the refined white toast are all foods that could lead to a lack of energy, both to the body and the brain. Why? The rush of blood sugar and insulin provides a short burst of energy, followed by a draining crash. Studies https://www.sciencedirect.com/science/article/pii/S0002916523488909?via%3Dihub have shown that diverting from a typical high glycemic load breakfast can help in overall management of blood sugar. It may also help strengthen heart and metabolic health as well https://www.bmj.com/content/372/bmj.m4948.

If your back-to-school breakfast is one that you want to fuel the body, brain, and soul of you and your child, here are some approaches to consider.

Start with protein

Consumption of protein at breakfast is associated with greater satiety and concentration. A 2024 study https://www.journalofdairyscience.org/article/S0022-0302(23)02014-3/fulltext followed obese women aged 18-30 consuming different types of breakfast options. Each participant followed multiple days consuming a higher protein dairy-based breakfast, a high carbohydrate breakfast, and no breakfast at all. The women were then tested on how full they felt (satiety), hormones and energy. These measurements were taken mid-day. Additionally, the women also participated in tests to determine their concentration. Greater concentration and satiety were found in all the women when they consumed the protein-rich breakfast option.

Other studies have shown that higher protein breakfasts help in the prevention of cravings throughout the day and well into the evening https://www.sciencedirect.com/science/article/pii/S000291652305462X?via%3Dihub, and may help in the prevention of weight gain https://www.nature.com/articles/ijo2015101.

Choosing milk as your protein to start the day may have additional benefits as well, from better management of blood sugar throughout the day https://www.journalofdairyscience.org/article/S0022-0302(18)30742-2/fulltext to enhancements in muscle-to-fat ratio https://pmc.ncbi.nlm.nih.gov/articles/PMC8724572/.

Focus on Fiber

If protein is king at breakfast, consider fiber its royal assistant. Kids (and adults) need fiber to help in maintaining regular bowel function, helping achieve better gut health https://www.sciencedirect.com/science/article/pii/S0963996925001802?via%3Dihub, and assisting in the prevention of heart disease and type 2 diabetes https://www.mdpi.com/2072-6643/15/19/4138. A study https://www.sciencedirect.com/science/article/pii/S0022316622106656 in preschool students found that those who focused on both protein and fiber at breakfast had overall better diet quality as well as greater feelings of fullness compared to students consuming low protein/fiber breakfasts.

Don’t forget about hydration.

With all the attention on protein, it’s easy to forget the importance of staying hydrated when you walk out the door in the morning. Milk is an optimal source to consider due to its ability to boost both protein and hydration levels. A randomized controlled trial in the American Journal of Clinical Nutrition https://academic.oup.com/ajcn/article-abstract/103/3/717/4564598?redirectedFrom=fulltext&login=true found milk to be even more hydrating than water.

Putting it all together

Here are a few options to consider for a nutrient-dense breakfast

· Scrambled eggs with sprouted grain bread and a side of blueberries

· Steel-cut oats made with whole milk, topped with pecans and cinnamon.

· Smoothie with whole milk, avocado, cocoa powder, and no-added-sugar peanut butter

· Veggie omelet https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-hr7ah-5nhpl-37m83-bzwz4-bjcrr-fxyk5-nrzjf-fbmfl-cem9z-ektsm-szjw2-rfpnd-an9lg-8jzan-xzaaj-rgfaz-c8ynz-8mhg2-hczlw-x48a8 and a side of sourdough whole grain bread

· A glass of whole milk, apples with almond butter

· Protein pancakes https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-hr7ah-5nhpl-37m83-bzwz4-bjcrr-fxyk5-nrzjf-fbmfl-cem9z-ektsm-szjw2-rfpnd-an9lg-8jzan-xzaaj-rgfaz topped with blackberries.

· Whole grain, low sugar, fiber-rich cereal with milk and sliced strawberries

· Yogurt bowl with hemp seed and blueberries

· Old-fashioned oats made with whole milk, with hemp seeds, canned pumpkin, and walnuts

· Egg bites and protein waffles