Building Healthy Habits

The new year is the perfect time to start building healthy habits. Try to set goals of realistic, sustainable habits that can help you improve your overall health and wellness throughout the year. Whether you want to eat healthier or improve your mental well-being, use our tips as a guide to build a healthier, happier you one small change at a time.

Healthy lifestyles go beyond nutrition and exercise. Kick off the new

year with healthy habits that nurture your mental, emotional and physical health. Instead of grand goals, make small changes to create more sustainable, long-term healthy habits.

Simplify with Meal Planning: While it takes effort, planning and prepping meals in advance saves you time and money and helps you eat healthier. Build this worthwhile habit using these quick meal prep tips.

Pick & Prep Protein: Whether your protein source is from meat, dairy, vegetables or whole grains, prep a few options ahead of time to use as a foundation for dishes throughout the week.

Prep Produce in Advance: It may be time-consuming, but peeling, deseeding and chopping produce ahead of time can cut a solid 20 to 30 minutes out of your meal prep. When possible, prep fruits and veggies right when you return from the store; it’ll help you maximize freshness and flavor of your ingredients and save time in the long run.

Cook Grains & Legumes: Grains provide protein and other essential nutrients while keeping you full and satisfied. Cook varieties like brown rice, quinoa or lentils and store them in the refrigerator for three to four days. Toss grains with veggies, beans and your favorite sauces for quick and easy meals. Move More:

Moving your body more boosts energy, reduces stress, enhances memory and improves overall health and wellness. To build a better relationship with movement, engage in activities you enjoy and find meaningful. Whether it’s walking, biking or dancing, add any form of movement into your routine that you find fun and fulfilling, and turn up the challenge over time.

Prioritize Rest:

Our brains aren’t designed to be endlessly productive; time spent resting can make you more productive. Rest reduces stress, encourages motivation and boosts your immune system, and it doesn’t just happen while sleeping. Whether it’s a nature walk, digital detox or deep breathing exercise, regularly check in with your senses to gift your mind and body with the type of rest they require.

Prep: 15 minutes • Cook: 17 minutes Serves: 6 ½ (12-ounce) package Italian-style chicken sausage, sliced 1 small yellow onion, halved and chopped 3 garlic cloves, minced 1 can (14.5 ounces) diced tomatoes 1 cup packed baby kale 1 Tbsp. olive oil 6 large eggs 3 lite English muffins, split and toasted ¼ tsp. salt ¼ tsp. ground black pepper

Chopped fresh parsley for garnish (optional) 1. In large nonstick skillet, cook sausage over medium-high heat 5 minutes or until browned, stirring occasionally; transfer sausage to paper towel-lined plate. 2. In same skillet, cook onion 5 minutes or until tender-crisp, stirring occasionally. Add garlic; cook 1 minute or until fragrant, stirring occasionally. Add tomatoes with their juice; cook 5 minutes or until slightly thickened, stirring occasionally. Add kale and sausage; cook 1 minute or until kale is wilted and sausage is heated through, stirring occasionally. Makes about 3 cups. 3. In separate large nonstick skillet, heat oil over medium heat; add eggs and cook 3 minutes or until desired doneness. 4. Top muffins with sausage mixture and eggs; sprinkle with salt and pepper. Garnish sandwiches with parsley, if desired. Makes 6 sandwiches. Approximate nutritional values per serving (1 sandwich): 185 Calories, 10g Fat (3g Saturated), 207mg Cholesterol, 520mg Sodium, 11g Carbohydrates, 3g Fiber, 3g Sugars, 0g Added Sugars, 13g Protein