The holiday season is a time for celebration, connection – and let’s be honest – a few extra indulgences. While enjoying festive treats and gatherings is part of the fun, many of us find that our healthy habits take a back seat during this time of year. As the New Year begins, it’s natural to want to reset, refocus and reclaim routines that help us feel our best. Whether you’re looking to eat better, move more or simply get back on track, the following strategies will guide you step by step to help you regain your momentum and feel your best.
Ease Back Into Your Routine: Start small and build momentum
Pack healthy snacks: Prepare snacks like sliced vegetables, fruit, yogurt or nuts in advance. Store them in portioned containers so you can easily grab them before heading to work
Bring Lunch from Home: Make simple, balanced lunches such as turkey and veggie wraps, quinoa salads, or grilled chicken with roasted vegetables. Use Sunday evenings to batch-cook and portion meals for the week.
Reintroduce Exercise Gradually: If you haven’t exercised in a while, begin with short walks, gentle stretching, or a 15-minute home workout. Increase duration and intensity as you feel comfortable
Plan Ahead for Success: Preparation makes healthy choices easier
Weekly Meal Planning: Write out a meal plan for the week, including breakfast, lunch, dinner, and snacks. Use a grocery list to shop for all ingredients in advance.
Meal Prep: Cook and portion meals ahead of time. For example, roast a tray of vegetables, grill several chicken breasts, and cook a pot of brown rice to use throughout the week.
Schedule Workouts: Block time on your calendar for exercise, just like you would for meetings. Set reminders on your phone or calendar to help you stay committed.
Load Up on Vegetables: Make Veggies the Star of Your Plate
Aim for Half Your Plate: At each meal, fill half your plate with vegetables such as leafy greens, carrots, bell peppers, broccoli or Brussels sprouts.
Try Different Cooking Methods: Steam, roast, grill, or sauté vegetables to keep things interesting. Toss them with herbs and spices for extra flavor.
Add Veggies to Other Dishes: Mix spinach or mushrooms into scrambled eggs, add shredded zucchini to pasta sauce, or top pizza with mushrooms and peppers.
Cook More Meals at Home: Take Control of Ingredients and Portions
Experiment with New Recipes: Try dishes like salmon with roasted asparagus, lentil soup with kale, chicken stir fry, or stir-fried tofu with broccoli and snap peas.
Batch Cooking: Prepare large portions of healthy meals and freeze leftovers for busy days.
Use Whole Grains: Swap white rice for brown rice, use whole wheat pasta, or try ancient grains like farro and quinoa.
STAY HYDRATED: Keep Your Body Fueled and Reduce Mindless Snacking
Track Your Water Intake: Use a reusable water bottle with measurements to monitor your progress throughout the day.
Flavor Your Water: Add lemon, cucumber, or berries for a refreshing twist.
Set Reminders: Use phone alarms or apps to remind you to drink water regularly.
LIMIT ALCOHOL: Cut Empty Calories and Strengthen Your Resolve
Set a Weekly Limit: Decide in advance how many alcoholic drinks you’ll have each week and stick to it.
Choose Alternatives: Opt for sparkling water with lime, herbal teas, or mocktails made with fresh fruit and seltzer.
Be Mindful at Social Events: Alternate alcoholic drinks with water and avoid drinking on an empty stomach.
Find Support & Accountability: Enlist Help to Stay Motivated
Share Your Goals: Tell friends, family, or coworkers about your healthy intentions so they can encourage you.
Find an Accountability Buddy: Partner with someone who shares similar goals. Check in regularly, share progress, and celebrate successes together.
Join a Group: Consider joining a fitness class, walking group, or online community for additional support.
Get Professional Guidance: Expert Support for Sustainable Results
Consult our Registered Dietitian: Schedule a session to discuss your goals, challenges, and preferences. Working with a professional can help you create a personalized plan and offer ongoing support and accountability. All major health plans are accepted and typically cover the full cost of nutrition counseling.
Content submitted by Janyce Gately MS, RD, LDN, CHC
Kick off the new year on the right foot. Our Registered Dietitian, Janyce, offers personalized guidance to help you reach your goals and answer all your questions.