Small Changes, Big Impact Habits for a Healthy Lifestyle

Meal Prep Made Easy - Plan and Prep Healthy Meals in Advance Meal prep is one of the best ways to set yourself up for healthy eating success. By planning and preparing meals ahead of time, you'll always have nutritious options on hand and be less tempted to make unhealthy choices or resort to takeout.

Meal Prep Made Easy - Plan and Prep Healthy Meals in Advance Meal prep is one of the best ways to set yourself up for healthy eating success. By planning and preparing meals ahead of time, you'll always have nutritious options on hand and be less tempted to make unhealthy choices or resort to takeout.

Start with a weekly meal plan. Sit down on the weekend and figure out what you want to eat for breakfast, lunch, and dinner each day. Then make a grocery list and do one big shop to get everything you need. Some easy, healthy meal ideas include:

Oatmeal with fruit and nuts for breakfast

A salad with grilled chicken and veggies for lunch

A stir fry with tofu and broccoli over rice or quinoa for dinner

When you get home from shopping, take some time to wash and chop veggies, cook whole grains, and marinate proteins. Having these components ready to go makes throwing together meals a breeze. You can also fully prepare some dishes ahead of time and simply reheat them during the week.

Don't forget snacks! Wash and cut up fruits and veggies, portion out nuts, make energy bites or protein balls. Having grab-and-go snacks on hand prevents hunger and cravings, and gives you an easy option if you get peckish between meals.

With some planning and advance prep, you'll be well on your way to healthy, home-cooked meals every day of the week. Meal prepping really is one of the best habits for improving your diet and overall wellness. Why not give it a try this weekend? Your body and budget will thank you!

Increasing your daily activity and movement is one of

the most impactful habits you can adopt for your health and wellbeing. You don't have to start an intense exercise routine to reap the benefits—small changes to your daily routine can go a long way. Here are some easy ways to move more each day:

Take the stairs whenever possible. Skip the elevator and take the stairs for a mini cardio workout. Make it a habit to take the stairs up and down for each floor you

need to climb. Your heart and legs will thank you.

Park further away. Instead of circling the lot for the closest space, park at the far end of the lot. The extra walking each time you get in and out of your car will add up.

Do some light housework. In addition to your normal chores, add in some extra movement like sweeping, mopping, vacuuming, wiping down surfaces or reorganizing some space. Gardening, raking leaves, walking the dog—all count.

Set a timer to move every 30 minutes. If you have a sedentary job or hobby, set a reminder to get up and move for a couple minutes every half hour. Do some light exercises like shoulder rolls, marching in place, or simple stretches. This helps combat the negative effects of prolonged sitting.

Go for a walk on your breaks. If possible, get outside for some fresh air and light exercise on your work breaks. Even a 15-minute stroll around the block a few times a week provides great benefits. Invite a coworker to join you for some social interaction and accountability.

The key is to start small and build up from there. Pick one or two of these suggestions to focus on, make them a habit, and then add in more as you get comfortable. Moving more each day will boost your energy, improve your health, and make you feel better overall. Small changes, big impact!

Prioritize Rest - The Importance of Adequate Sleep and Recovery Getting adequate rest is essential for overall health and well-being. As our lives get busier and more stressful, sleep is often the first thing to get sacrificed. However, prioritizing rest and recovery should be a key habit for a healthy lifestyle.

Catch Some Zzz's Most adults need 7 to 9 hours of sleep per night to function at their best. Lack of sleep can negatively impact your mood, memory, and decision making skills. It also raises the risk for serious health issues like obesity, heart disease, and diabetes over time.

Make going to bed at the same time each night and avoiding screens before bed a priority. Establishing a relaxing bedtime routine, like taking a warm bath or reading a book, can help you unwind and make it easier to fall asleep.

Take Time to Recharge In addition to sleep, it's important to schedule in downtime to rest your mind and body. Take occasional breaks when working or studying to recharge and renew your energy. Do something you enjoy, like light exercise, socializing with friends, or pursuing a hobby.

Make the most of your weekends by balancing chores and errands with leisure activities. Go for a hike, visit a museum, cook a nice meal, get a massage. Do whatever helps you relax and decompress from the stresses of the week.

Learn to Say No It's easy to feel overwhelmed when you take on more than you can handle. Learn to say no in order to avoid burnout and make time for rest. Don't feel obligated to attend every social invitation or take on extra tasks and commitments if you're already feeling stretched.

Put your needs first and make sure to schedule in buffer time for yourself each week. You'll be in a much better position to help others when you're well-rested and recharged. Prioritizing balance in your life will give you the energy and clarity to focus on what really matters.

Stay Hydrated - Make Drinking Water a Daily Habit Staying hydrated is one of the easiest ways to boost your health and feel better every day. Most people know they should drink more water, but actually making it a habit can be challenging. Here are some tips to help you stay hydrated:

Drink water first thing Start your day off right by drinking a glass of water as soon as you wake up. This helps rehydrate your body after sleep and gives you an energy boost to start your day.

Keep water on hand Fill up a reusable water bottle to keep with you at your desk, in your bag, or in your car. Having water within easy reach makes it more likely you'll drink it throughout the day. Look for a bottle that holds at least 24 ounces so you only have to refill it a couple times.

Set a reminder If drinking water doesn't come naturally to you yet, set an alarm on your phone to remind yourself to have a glass of water every hour or two. Even drinking an extra 4 to 6 glasses a day can make a big difference.

Track your progress Use an app to log each glass of water you drink. Seeing your progress throughout the day can keep you motivated to reach your goal. Most experts recommend 6 to 8 glasses of water per day as a good target for most people.

Flavor it up Add some fruit like lemons, limes, berries or cucumber to naturally flavor your water and make it more refreshing. Herbal tea, fruit-infused water and sparkling water with some fruit juice are other ways to increase your hydration in a flavorful way.

Making water a part of your daily routine is one of the best things you can do for your health and wellbeing. Staying hydrated gives you more energy, improves your complexion, and helps your body function properly. Give these tips a try and you'll be well on your way to developing the habit of drinking plenty of water every day.