Creative Healthy Habits

We believe that a healthy lifestyle happens one healthy habit at a time. And the kickoff to summer is as good a time as any to start a new goal. Below, discover some ideas for healthy habits that help establish and reinforce the core pillars of healthy living: nutrition, sleep, fitness, and hydration. Pick one that speaks to you as an individual or family, and try to do it for a whole week. Or try one new habit per day for a week. Make it work for you. 

The best part? Watch how one healthy habit inspires many more! 

Nutrition: 

• Take the salt shaker off the table to avoid adding extra sodium to your meals. Try adding herbs like chives or cilantro instead.
  
• Add 1 fruit or veggie to 1 meal per day.
• Introduce a new veggie to your diet. Get adventurous in the produce aisle.
• Drink a glass of water before every meal.
• Swap out your white bread and pasta for whole grain options.
• Meal prep isn’t just for lunch. Branch out to prepping your breakfasts or smoothies in addition to healthy meals.
• Snack prep. Make sure those apple slices are the first thing you see when you open the fridge.
  
• Weave in 1 plant-based meal per day. Here are some ideas to get you started
• Make a list before grocery shopping.
• Do a plate check before eating dinner: fruits and veggies should take up ½ of everyone’s plates.
• Opt for baking and sautéing over grilling and frying.
• Swap out the processed oils in your pantry (canola, sunflower, and soybean) for healthier oils like coconut oil, extra virgin olive oil, and avocado oil.
• Add frozen veggies to your smoothies like beets, cauliflower, spinach, and avocado.

Sleep: 

• Create a written bedtime/wake-up schedule that gives you 6-8 hours per night and stick to it.
• Set a recurring phone alarm for 1 hour before bedtime every night to start to wind down.
• Put screens away 1 hour before going to bed every night.
• Add 30 minutes of reading to your bedtime routine.
• Add 15 minutes of journaling before bed.
• Go outside in the mornings. Sunlight helps regulate your circadian rhythm.

Fitness: 

• Establish a routine and work out at the same time every day.
  
• Focus on an activity you like so it doesn’t feel like “work”ing out (hiking, swimming, yoga, rock climbing, dancing, biking, walking your dog, etc.).
• Stretch daily. Time it to a song.
• Add 5 pushups to your daily stretch. A week later, add 5 more.
• Change up your exercises to challenge your muscles in new ways. Fitness apps can help you keep your workouts varied.
• Pick a fitness buddy and set a goal together. Even if you can’t work out with this friend, you can check in on each other’s progress and keep each other motivated.
• Increase your daily step count goal by 10%. Or increase by 1% every day for 10 days.
• Take a walk after dinner every night.
• Add an element of strength training to your cardio. Or vice versa.

Hydration: 

• Start the day by drinking a glass of water. It helps to put a glass of water next to your bed before you go to sleep. 
  
• Drink extra water with each workout.
• Snack on hydrating foods like watermelon, apples, celery, and oranges.
• Swap out juice for water or fruit-infused water.
• Swap soda for seltzer water.
• Make sure to take your Juice Plus+ with 8 oz every time.
• Drink a glass of water with each meal.
• Take a water bottle with you wherever you go.

We hope these tips help inspire a healthy summer for you and your family. Share your new healthy habits and use #AddMoreGood for a feature on our social channels. Learn how our Healthy Starts for Families program can have an even greater impact on your family’s overall health.