The 15-Minute Practice That Could Change Your Eating Habits for Good

Many an infomercial has promised health results from dubious kitchen gadgets or exercise contraptions “in just minutes a day.” But there’s one practice that really could make a difference for weight loss and healthier eating in a small daily window, and it can be as simple as pen and paper. (Thank goodness, because who really wants to fork over “nine easy payments” or make room for a space-age fitness doohickey in your closet?) That simple solution? Keeping a food diary. Dietitians have long recommended food journaling as a tool for helping clients develop awareness around their eating habits. Now, new research reveals the major results that can come from putting even minimal effort into food journaling.

What the Research Says

As far back as 2008, one of the largest and longest-running weight loss trials ever conducted spelled out the benefits of food journaling. The research on nearly 1,700 weight-loss hopefuls found that people who kept careful track of what they ate each day shed twice as many pounds as those who did not. The best predictors of success were how frequently participants maintained their food journals and how much support they received from others. Simply put, said the study’s lead author, Dr. Jack Hollis, PhD, “The more food records people kept, the more weight they lost.”

Think keeping track of every little nibble and sip sounds like an arduous task? Think again. A 2019 study looked at exactly how much time people spent keeping detailed food journals. An average of 14.6 minutes a day was all it took to see improved rates of weight loss. Tellingly, an even bigger indicator of success was the frequency of log-ins to a food tracking app. People who lost 10 percent or more of their body weight in six months logged in an average of 2.7 times per day, compared with 1.7 times per day from those who lost less than 10 percent.

Why Food Journaling Is So Effective

Writing down the food you eat certainly isn’t rocket science, but it seems to be extremely effective. So what is it about this practice that could make such a big difference for reaching your weight loss goals? To get the lowdown, we checked in with dietitians who use food journaling to help their clients.

First, says registered dietitian and integrative nutritionist Anne Danahy, logging our daily intake tells us the real truth about what we’re eating — and often reveals our blind spots. “Most of us underestimate the number of calories we eat each day because we forget about mindless eating or drinking,” she says. “That handful of M&M’s that we grab when we pass by our colleague’s desk, the extra half glass of wine with dinner, or that extra spoonful of rice really adds up. When you’re diligent about keeping a journal, it’s easy to see where or what you need to trim.”

For people trying to follow a special diet, like keto or Atkins, a journal can sort out the details of macronutrient balance. “Anyone who is really trying to stay in ketosis needs to strictly limit their carb intake,” Danahy notes. “For this group in particular, food journaling via an app that calculates your carbs or macros is really helpful.”

Logging what you eat may even bring to light issues like food allergies or sensitivities that have caused unpleasant symptoms or prevented weight loss in the past. “I usually have people journal food, symptoms, and mood so we can easily look back and make connections between foods and symptoms,” says registered dietitian nutritionist Caitlin Beale. “This is less about tracking calories, protein, fat, carbs, etc. and more about making connections between intake and what may be happening in the body.”

Finally, beyond the nitty gritty of how many cups of rice or tablespoons of peanut butter you ate, a food diary can help you delve deeper into your emotional associations with food. “Food journaling can be a wonderful tool to make connections between what we eat and how we feel,” agrees Beale. You may be surprised to find your journal highlights a pattern of stress eating or an unhealthy restriction you can then begin to address.

Some Tips and Apps to Get You Started

Convinced that keeping track of your daily diet might be right for you? Danahy and Beale offer some suggestions for getting the most out of the practice. For one thing, it’s your diet and your life, so food journaling doesn’t have to look any certain way. “It can be as simple or detailed as you want to make it, depending on your goals,” encourages Danahy. Your food diary might be as low-tech as a spiral-bound notebook or as fancy as a customizable app. For the latter, Danahy recommends MyFitnessPal and Cronometer: “I always stress the importance of physical activity in any healthy eating plan. Both of these apps allow you to track not just food but exercise.”

If you really want to shine a spotlight on your eating habits, Beale advises getting as specific as possible. “Include all ingredients, even if they seem small,” she says. “Even that splash of cream in your coffee or that handful of almonds you grab as you walk through the kitchen counts.” Her go-to app is mySymptoms from Skygazer Labs, especially for anyone trying to make connections between food and physical symptoms.

Once you’ve started food journaling, you may decide to keep it up indefinitely — but even a short-term commitment can provide important insights that lead to better eating. Says Beale, “I don’t see it as a long-term necessity, but as a way to reset and open up a person’s eyes to habits, patterns, and ways to make simple changes for positive results.”

RELATED: 4 Writing Prompts to Help You Process Your Emotions

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There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

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Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

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Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

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Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

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SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

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Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

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If you grew up during the 90s, chances are you're very familiar with Sarah Michelle Gellar and Freddie Prinze, Jr. Besides David and Victoria Beckham, this couple is the reason most millennials believe that love really can last 'forever.' They're both well-respected actors who've starred in cult favorites like I Know What You Did Last Summer and She's All That, plus Sarah starred in the cult-classic show Buffy, The Vampire Slayer. Knowing they've cracked the relationship longevity code brings a smile to this millennial's face.

Can't help but fangirl over Sarah Michelle Gellar and Freddie Prinze, Jr. either? Let's take a trip down memory lane to revisit their relationship timeline!

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1997: Sarah Michelle Gellar and Freddie Prinze, Jr.'s First Introduction

Sarah Michelle Gellar and Freddie Prinze, Jr. officially met while they were working on the set of I Know What You Did Last Summer, as reported by People. That's something I never really considered back then so this news makes my heart sing! I can't even begin to tell you how much I love watching it even though it's a killer flick.

1999: Sarah Makes a Quick Appearance in She's All That

It's not 100% clear if they were romantically interested in each other a couple of years later, but Sarah did make an appearance in She's All That. The film's director, Robert Iscove, opened up to Cosmopolitan about how her cameo happened in 2015. "She was there visiting Freddie and we asked her if she would come and do it, and she said she would come and do it, but she wouldn't speak. She wouldn't say any lines."

Claire Greeneway/Getty Images

January 2000: Sarah Michelle Gellar and Freddie Prinze, Jr.'s First Date

The funny thing about their first date is that they weren't actually planning on going on one. They were just friends at the time and a last-minute cancellation turned into something more. Sarah told People Now, " "We were friends for a very long time. We'd had many dinners before. And we were supposed to go with someone else, and the third person didn't make it out and we decided to still go," she recalled.

April 2001: Their Accidental First Date Leads to an Engagement

Fate must've known something Sarah Michelle Gellar and Freddie Prinze, Jr. didn't because they ended up getting engaged during the spring of 2001. ABC News shared that they announced the news during Gellar's birthday party.

Kevin Winters/Getty Images

September 2002: Sarah Michelle Gellar and Freddie Prinze, Jr. Make It Official

The beautiful couple said "I Do" during a lovely ceremony in Mexico, according to People. Their friend Cathy Waterman — designer of their wedding bands — said, "They're on the same channel" and "This is one in which you go, 'This is going to last.'"

I'm sure she's glad to know her prediction has been proven many times over!

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April 2009 — September 2009: Sarah Michelle Gellar and Freddie Prinze Jr. Enter Parenthood

In 2009 Sarah Michelle and Freddie Prinze Jr. not only announced they were preparing to welcome their first child, but they later did just that. Their daughter Charlotte Grace Prinze was born right before summer ended and we can only imagine how overjoyed the couple was.

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April 2012: Sarah Michelle Gellar and Freddie Prinze Jr. Announce Their Second Pregnancy

Three years after announcing they were expecting their first child, People found out the couple were ready to expand with the announcement of their second pregnancy. A source reportedly said, "They love their little girl more than anything in the world and know that love will only multiply."

September 2012: Sarah Michelle Gellar Gives Birth To a Son

Similar to their daughter's arrival, the couple's son — Rocky James Prinze — was born in September 2012. To celebrate his bday a few years ago, Sarah shared two adorable pics of him on Instagram when he was just a baby. "Rocky, on the day you were born, I swear my heart tripled in size," she partially wrote in the caption.

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September 2017: The Couple Celebrates 15 Years of Marriage

Time flies when you're having fun love each other which brings a smile to my face when thinking about Sarah Michelle Gellar and Freddie Prinze, Jr.

Sarah actually shared a touching video on Instagram that perfectly captured the happy couple throughout the years. Each photo in the video includes the year it was taken which really puts their relationship into perspective.

Michael Kovac/Getty Images for GILT

November 2019: Freddie Prinze, Jr. Opens Up About His Love For Cooking

It's long been rumored that women are the only ones who enjoy cooking, but that's not the case for Sarah Michelle Gellar. Freddie Prinze, Jr. told People in 2019 that he's the one who throws down in the kitchen. "It's never a hassle for me to cook dinner because I like it," he freely admitted.

This is so similar to my household because I know how to cook enough to survive, but I prefer to let my S.O. plan our meals. Sorry, not sorry!

Paul Hiffmeyer/Getty Images for Disney Enterprises, Inc.

October 2022: Sarah Michelle Gellar and Freddie Prinze, Jr. Are All About Their Kids Enjoying Their Youth

If you think this couple wants their children actively on social media, think again. She opened up about one of the rules she and Freddie have in place that seem worlds away from what's considered the 'norm.' "Our rules are probably stricter than most. Our kids don't have social media," she told So Mini Ways, Yahoo's Parenting series.

I know some people feel that kids should have access to things, but I'm on the fence about it now that I have a toddler. I remember what it's like having unlimited and unchecked access to the internet so I'm not sure if I'd want my kids to come across some of the things I did.

It may be controversial, but I applaud Sarah Michelle Gellar and Freddie Prinze, Jr. for making this decision.

Jesse Grant/Getty Images for Paramount+

January 2023: Sarah Michelle Gellar and Freddie Prinze Jr. Hit the Red Carpet for Wolf Pack

Sarah Michelle Gellar and Freddie Prinze, Jr. looked amazing while posing for pictures on Wolf Pack's red carpet. Her floral mini dress by Oscar de la Renta made me want to buy something similar even if I knew I probably wouldn't find it.

Jerod Harris/Getty Images for Knott's Scary Farm

September 2023: Sarah Michelle Gellar and Freddie Prinze, Jr. Celebrate 21 Years of Married Life

I can't believe I'm typing this, but Sarah Michelle Gellar and Freddie Prinze, Jr. celebrated 21 years of marriage last year. That means this couple has been going strong for two decades!

Sarah took to Instagram again to celebrate their love with a throwback picture from their wedding day on Instagram and my jaw is still on the floor.

If you need more proof that the couple are still very much in love, here's a more recent pic that Sarah shared on Instagram from earlier in the year. She's "Still celebrating and spoiling" Freddie years later, and I think it goes without saying that he loves it there.

Sigh the bar has been set HIGH, and I can't wait to see how they continue to grow with time.

November 2024: Freddie Prinze, Jr. Reveals The One Celebrity Experience They're "Good At Avoiding"

Despite the fact that paparazzi love to see (and often follow) celebrity couples, Freddie just revealed how he and Sarah have been able to keep things low-key. When Oldish's podcast co-host Randy Spelling asked how they stay out of the public — and how intentional they have to be to keep a low profile — Freddie said it's "by choice," and that "you can control it to a certain degree."

"I don't know how deliberate [others] are in trying to avoid that BS," he said on the podcast. "I know how easy it's been for us because I don't go anywhere. I don't go to parties. People don't see Sarah and I out and about at the popular places. We have our restaurants that we like, and they're not super trendy in places where paparazzi hang out. So we're good at avoiding it."

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Clean eating is one of the most practical eating styles because it’s not necessarily a formal diet. Clean eating doesn’t focus on excluding certain foods (unlike veganorPaleo) – instead, its focus is on whole, organic foods. None of the processed stuff! If you’re struggling with planning top-tier clean eating recipes(or justhealthy recipes in general), let this clean eating grocery list save you the headache. You can take this list right to the store in order to craft some absolutely delicious dishes like Sweet Potato Bean Burgers, grain bowls, and Lemon Chicken Skewers and more!

What is clean eating?

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Clean eating is an approach to eating that focuses on consuming whole, minimally processed foods, while avoiding foods that have been highly processed, refined, or contain artificial ingredients.

What foods are considered clean eating?

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Organic fruits and vegetables, whole grains, lean proteins, and healthy fats are all foods that are considered clean eating.

Save This Clean Eating Grocery List For Your Next Trip

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Fruits + Vegetables

Fruits and vegetables play a big role in clean eating. In order to abide by the clean eating guidelines, shop for fruits and veggies that are organic and GMO-free.

  • Spinach
  • Kale
  • Broccoli
  • Bell peppers
  • Carrots
  • Tomatoes
  • Berries
  • Apples
  • Bananas
  • Avocados
  • Garlic
  • Onion
  • Lemons

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Whole Grains

Whole grains are an absolute powerhouse element to include in your clean eating regimen and meals. They provide important vitamins and minerals, and plenty of fiber that keeps you feeling regular.

  • Quinoa
  • Brown rice
  • Whole grain pasta
  • Whole wheat bread
  • Whole wheat wraps
  • Oats

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Protein

Protein (whether animal- or plant-based) keeps you fuller for longer, sustains your energy throughout the day, and can help you build muscle. These clean eating protein sources will bulk up your meals perfectly, no matter how you use them. Again, keep an eye out for organic labels when grocery shopping.

  • Chicken breast
  • Grass-fed beef
  • Salmon
  • Eggs
  • Lentils
  • Chickpeas
  • Black beans

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Dairy + Dairy Alternatives

These dairy and dairy alternative essentials can be enjoyed easily on their own or incorporated into your fave clean eating recipes for a healthy bite.

  • Greek yogurt (plain, unsweetened)
  • Almond milk or other plant-based milk (unsweetened)
  • Organic or grass-fed butter

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Oils + Condiments

Keeping these oils and condiments on-hand allows for a seamless cooking process when making clean eating meals. You don't have to limit your next grocery trip to just these items, either – feel free to branch out with whatever wholesome ingredients your go-to recipes call for.

  • Extra virgin olive oil
  • Coconut oil
  • Balsamic vinegar
  • Dijon mustard (no sugar)

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Herbs + Spices

Spice things up with these must-have herbs and spices! Again, you're not limited to using only this short list for your dishes. Look for items that have been minimally processed!

  • Basil
  • Cilantro
  • Garlic
  • Turmeric
  • Cinnamon
  • Black pepper
  • Sea salt

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If Gilmore Girls andThe Marvelous Mrs. Maisel have shown me anything, it's that creator Amy Sherman-Palladino always has an incredible story up her sleeve. Her new show Étoile, which is coming to Prime Video, promises to be a beautiful and sophisticated look at the world of dance, and if the fact that it's from Amy wasn't enough reason to watch it, it's also Prime's first new show to get a two-season order! Here's everything we know about the series.

What is the next Sherman Palladino show?

Writer/Producer/Director Amy Sherman-Palladino, Writer/Producer/Director Daniel Palladino seen at Netflix's Gilmore Girls: A Year In The Life premiere.Eric Charbonneau/Netflix

Following our beloved Gilmore Girls and The Marvelous Mrs. Maisel, Dan and Amy Sherman-Palladino's next series is Étoile, which is set at two world-famous ballet companies in New York City and Paris. When both companies run into some trouble, the decide to swap their most talented stars in a last-ditch effort to save themselves.

And based on the first set leaks from New York City, it looks like Étoile will definitely be packing on the drama. This short clip shows Luke Kirby standing outside Lincoln Center in a serious conversation (probably about the fate of his ballet company, TBH).

"Well, guess that plan for early retirement will have to wait," Dan and Amy said in a joint statement (via The Hollywood Reporter). "Instead, we’ve decided to embark on an international journey with an unbelievable group of players and the most talented ballet dancers in the world. We will sleep when we’re dead."

But this isn't the first time ASP has forayed into the world of ballet! Her ABC Family series Bunheads (which premiered on June 11, 2012) follows Michelle (Sutton Foster) who moves to her hometown of Paradise and starts working at her mother-in-law's dance studio The Paradise Dance Academy. The best part is that the role of Michelle's mother-in-law is played by Emily Gilmore herself, Kelly Bishop!

When does Étoile premiere?

Anya Juárez Tenorio/Pexels

We don't have an official release date yet, but considering THR recently revealed the show will finish filming soon, we're hoping to see Étoile in 2025. Just like Gilmore Girls is the ultimate fall rewatch, maybe Étoile will be the ultimate winter rewatch!

Who's in the Étoile cast?

Luke Kirby attends the The Marvelous Mrs. Maisel Finale Celebration at the Fonda Theater in Los Angeles on Mon, May 22, 2023. Todd Williamson/JanuaryImages/Prime Video

So far, we know that Étoile will star Luke Kirby, Gideon Glick, Camille Cottin, Simon Callow, Lou de Laâge, and David Alvarez. Yanic Truesdale, who played our favorite Gilmore Girls concierge Michel, has also joined the series as a recurring character! I'm so excited to see Yanic working with Amy Sherman-Palladino again — it's like a Gilmore Girls reunion!

What does Étoile mean?

Jeremy Thomas/Unsplash

Étoile translates to "star," and there are so many different connections here! We have the ballet stars themselves, but you also wish upon a star and reach for the stars when you're working towards a dream. If you ask me, Étoile is the perfect name for this series.

How many episodes does Étoile have?

Merve Sehirli Nasir/Unsplash

The first season of Étoile will have eight episodes total, but considering Prime Video ordered two seasons, we'll definitely be getting more episodes.

Are you excited to watch Étoile? Check back here for the latest news on the series, and stay updated on your favorite TV shows and movies on our Facebook!

This post has been updated.

So long, pumpkin spice season: Starbucks’ holiday menu is on the way, and per menu leaks, it reportedly brings back a ton of seasonal favorites starting next week.

From a classic Peppermint Mocha to the beloved Caramel Brûlée Latte, the recent menu rumors say a new Refresher flavor, 6 unique cold foams, and 4 new bakery items are on the way as the holidays draw near – including many items we predicted! The speculated lineup is honestly wild. Starbucks teased that the holiday menu will hit stores on November 7.

If you just can’t wait to order off the Starbucks holiday menu, here’s every offering reportedly coming to your closest cafe!

When will the Starbucks holiday drinks for 2024 come out?

Starbucks

According to an Instagram post from Starbucks, new holiday drinks and snacks will come out on November 7, 2024.

Will there be holiday cups?

Starbucks

Yes, the Starbucks holiday menu will include some new holiday cup designs! You can peek at all the new designs for 2024 here.

What's missing from this year's rumored Starbucks holiday menu?

Starbucks

Per rumors around the Starbucks holiday menu, the Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread Loaf won't be returning to cafes for 2024. We're especially sad to see the Toasted White Chocolate Mocha not included, though the official menu lineup has yet to be released!

When is Starbucks Red Cup Day 2024?

Starbucks

Though there's no official word out about Red Cup Day for 2024, our best guess – based on the Red Cup Days of years past – is it'll return mid-November. In 2023, Red Cup Day fell on November 16. In 2022, the coffee chain held the event on November 17. Both dates landed on the third Thursday of November, so we predict it to hit on November 21 for 2024. Red Cup Day is when Starbucks customers can get a free reusable red cup when they order a seasonal drink off the holiday menu.

Drinks On The Starbucks Holiday Menu 2024

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NEW! Cran-Merry Orange Refresher

The Starbucks holiday menu leak reported that this brand-new Refresher is packed with sweet orange, tart cranberry and warm spice. It also has cranberry inclusions and is order-able mixed with water, lemonade or coconut milk.

Starbucks

Iced Gingerbread Oatmilk Chai

Chai is a totally underrated holiday flavor in our opinion. This iced drink is crafted with warm chai spices and creamy oat milk, then gets topped with even more frothed oat milk infused with gingerbread-flavored syrup and a sprinkling of spice.

Starbucks

Peppermint Mocha

You know it, and you love it! The Peppermint Mocha has hit Starbucks menus year after year, making it a total statement sip for the holiday season. This drink (available hot or iced) combines peppermint syrup, mocha sauce, and your milk of choice with espresso for a festive feel. It's traditionally topped with whipped cream and tasty chocolate curls.

Starbucks

Peppermint White Chocolate Mocha

Similar to the classic Peppermint Mocha, this bev swaps chocolate for white chocolate sauce.

Starbucks

Caramel Brûlée Latte

This rumored Starbucks holiday menu drink is very rich. The sweet caramel brûlée sauce totally completes the sip, along with plenty of whipped cream and crunchy lil' brûlée bits for textural variety.

Starbucks

Sugar Cookie Almondmilk Latte

Literally like a sugar cookie in liquid form, this super-sweet latte is handcrafted with blonde espresso (it's sweeter and lighter than Starbucks' traditional espresso shots), sugar cookie syrup, and almond milk for a little bit of a lighter effect. It's finished off with red and green sprinkles to up the seasonal vibes even more!

Starbucks

Chestnut Praline Latte

This nutty latte – rumored to return for 2024 – brings on notes of chestnut and praline, which is a nice, flavorful departure from the very expected peppermint you'll see everywhere come holiday time.

Starbucks

Salted Pecan Crunch Cold Brew

Initially introduced for fall 2024, it appears as though the Salted Pecan Crunch Cold Brew will stay on the Starbucks menu well into winter. The salted, pecan-flavored cold foam offers that classic sweet n' salty twist you'd enjoy on fall snacks like trail mix or dipped pretzels. The best part is you can now also order the cold foam in non-dairy form!

Starbucks

Holiday Cold Foams

Per the menu leak, Starbs will be bringing back four beloved holiday-flavored cold foamsand two new options for 2024. They're the perfect drink customization to add to your iced coffees and cold brews if you don't want to order an all-out holiday drink. See all the predicted flavors below:

  • NEW! Gingerbread
  • NEW! Salted Pecan
  • Peppermint Chocolate
  • Sugar Cookie
  • Chestnut Praline
  • Caramel Brûlée

Snacks On The Starbucks Holiday Menu 2024

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NEW! Dark Toffee Bundt

Per the menu leak, this sweet toffee-flavored bundt will be topped with holly- and berry-shaped sprinkles. How perfect for the holiday season!

@markie_devo

NEW! Turkey Sage Danish

This savory snack reportedly includes "turkey sausage with creamy béchamel sauce in a pastry." It sounds like Thanksgiving in a single treat, and we can't wait to try it!

@markie_devo

NEW! Penguin Cookie

This cutie sugar cookie is decorated like a lil' penguin bundled up for the cold.

Starbucks

Snowman Cake Pop

Starbucks' classic vanilla cake pop gets a wintry twist with an adorable snowman face – this sweet really makes us crave the holiday season!

Starbucks

Sugar Plum Cheese Danish

This cream cheese-filled danish is topped with a slightly-spiced sugar plum jam. It's been one of our go-to's over the past few holiday seasons at Starbucks!

Starbucks

Cranberry Bliss Bar

The Cranberry Bliss Bar has become an absolute staple on the Starbucks holiday menu, and for good reason! This blondie treat is smothered in a delicious cream cheese frosting and sprinkled with orange zest and dried cranberries for added seasonal enjoyment.

What People Are Saying About The Leaked Starbucks Holiday Menu

Though most commenters on @markie_devo's Starbucks holiday menu leak post seemed to be excited for the upcoming rumored menu items, some Starbs fans noticed a few things missing from the leaked lineup.

"Still missing eggnog 😢," someone noted.

"Where is the toasted white chocolate mocha 😢😢😢😢," another questioned.

"ALLLLLL these cold foams, and not the one people want: Irish Cream," one more commenter said.

"Ugh still no gingerbread loaf 😭," a disappointed user wrote. "Everything else looks bomb though!"

Despite the Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread loaf not being part of this year's menu predictions, the holiday season is our favorite time of year at Starbucks. Many more users shared the same sentiment:

"So excited for all chestnut praline shaken espressos & cranberry bliss bars 🎄🎄🎄🎄," someone wrote.

"Oh hell yess all the chestnut praline offerings," another rejoiced.

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This post has been updated.