Simple Wellness Challenges All Year ‘Round

February 04, 2021

New year, new me - right? The new year tends to bring on tons of New Year’s resolutions, most of which are hard to keep up with long term. Whether you’re setting new goals at home, at work, or for your personal health, you want to make sure they’re sustainable, and go beyond just the new year. 

The key to bettering yourself all year round is challenging yourself daily with small, attainable habit changes. We’ve rounded up six simple wellness challenges that will help shape you into a better version of yourself, and can easily be incorporated into your daily routine. 

1. Drink a Glass of Water First Thing in the Morning 


Sounds easy, right? Drinking enough water is a struggle for many people. Setting small goals throughout the day can help up your water consumption (i.e 4 servings by 12 pm). I find that having a large, refillable bottle nearby helps me drink more throughout the day!

Start your mornings off with one 8 oz serving of water. You can drink it as is, mixed with lemon, or with your favorite fruits for some added flavor! 

2. Develop a Morning Routine 


The way you start your mornings is one of the biggest factors in how your overall day will go. If you’re grabbing your phone and scrolling through Instagram first thing in the morning (guilty), you may be in need of a new routine. Developing a morning routine can help you ease into your day, and start it off on the right foot. 

Set your alarm an extra 20-30 minutes earlier to give yourself time to do what YOU enjoy most. Sip your coffee in silence, take a hot shower, do a quick workout, etc. There are so many things you can do to start your day off feeling refreshed. 

3. Include a Veggie in at Least 2 Meals Per Day


The recommended vegetable intake is at least 2 ½ cups per day according to the USDA. Incorporating a veggie serving into at least two meals in your day can help you reach that goal more easily. 

Focus on different colored veggies, since they each provide different nutrients. Blend them into smoothies, mix them into sauces-like pesto or tomato based sauces, or snack on them with your favorite dip- like carrots and hummus.

4. Incorporate More Plant-Based Meals During the Week


Eating a more plant-forward diet has numerous health benefits. Whether you take part in Meatless Monday, or set a goal to incorporate one plant-based day a week, try to recreate your favorite recipes using nutrient-dense ingredients.

With plant-based recipes, you’ll be eating more whole-grains, fiber, vitamins and minerals. It may take a little creativity, but can help get you out of that dinner rut, while introducing new recipes to your diet- like this Vegan Broccoli Cheese Soup!

5. Get in More Movement 


Set a goal every week to get in at least 30 minutes of movement 4-5 times a week. Whether it’s an at-home workout, or walk around the neighborhood, it’s a way to disconnect from your work day while improving your mood and boosting your energy. Here are some easy ways to add in more movement while working from home! 

6. Be Kind to Yourself


This one may sound simple, but talk to yourself like you would want to be spoken to. Say something positive to yourself every morning or before bed. Make it a habit to be your own hype man. Seriously, cheer yourself on- you deserve it.

Incorporating even the smallest goals and turning them into habits can help transform your health in some way. I hope you take on at least one of these challenges this year, to work on a healthier and happier YOU! 

About the RD


Gal Shua-Haim, MS, RD

Gal is a registered dietitian and recipe developer who loves creating simple, nutritious recipes to share on her blog. She aims to make healthy eating approachable to all, while sharing recipes that are primarily plant-forward and gluten-free. 

Follow along with Something Nutritious on Instagram for more tips, recipes, and wellness inspiration.

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