Times of transition often invite reflection. Spring cleaning and New Year’s resolutions are good examples of moments when we pause, take stock, and ask: What’s working? What’s not?
As we move into Spring, consider applying that same mindset to your health habits. If your routine doesn’t feel as effective as it once did, it may not be a lack of effort, but rather a mismatch between what you think should work and what is actually going to be effective for you today.
Start With Awareness
We all have blind spots when it comes to our own habits. Getting an outside perspective, whether from a trusted friend, family member, or a professional (like a registered dietitian) can offer valuable insight into patterns we may not notice ourselves.
Revisit the Foundations
Movement – are you starting from scratch or leveling up?
- If you already walk regularly, could you add short jogging intervals to elevate your heart rate?
- If you’re a avid runner, cross-training could build strength and support injury prevention.
Wherever you are, if you feel stuck or as if you have plateaued, think about where you can push yourself just a little more. Sometimes, feeling uncomfortable again is the path to progress.
Are you Prioritizing Sleep?
- Has screen time crept into your evenings getting you to bed too late?
- Would a “phone-free” boundary before bed be helpful?
- Consider creating a wind-down routine to signal rest: tea, reading, journaling, or meditation are all great options.
Let’s Talk About Nutrition
The nutrition advice we come across on online, from coworkers, friends, fitness trainers, and sometimes medical professionals, is full of conflicting opinions and recommendations. It’s hard to know who to trust and what to follow.
My advice: simplify. The fundamentals are not flashy, but they are effective:
- Eat regularly throughout the day – 3 meals and 1-3 snacks
- Eat fruits and vegetables
- Include whole grains
- Prioritize lean proteins and seafood
- Choose healthy fats like olive oil, nuts, seeds, and avocado
- Flavor with herbs and spices
- Limit processed foods and alcohol
It may not make headlines, but it works. If you feel like you are already doing all the right things and still feeling stuck, this is where taking an inventory can be helpful. While I’m not a big proponent of long-term tracking, it can be a useful short-term tool to bring awareness to things like protein and fiber intake, hydration, and unintentional overeating.
My Personal Experiment
I recently tracked my intake for a few days to see how closely I follow my own advice. A few interesting things came up:
- Awareness changed behavior: knowing I was tracking made me pause before grabbing small, unplanned bites and nibbles.
- Meals became less intuitive: I started building meals based on measurements instead of appetite (1/2 cup oats, 3 oz chicken…), which made eating a little less enjoyable.
- Some habits were better than expected: I exceeded my goals for hydration and protein and came in where I expected for fiber.
- Fat intake surprised me: between nuts, seeds, salmon, chicken thighs, cooking oils, and the occasional butter, my fat intake hovered around 40% of total calories which is higher than I’d like.
What I’m Taking With Me
What will I do with this data? It reminded me that the small nibbles when I’m not really hungry do add up. Although I prefer chicken thighs over chicken breasts, I will bring more focus to lean proteins, and I will limit nuts/seeds to a couple of servings per day. I will continue my good protein and water habits, and I am happy to go back to plating my meals based on appetite and what sounds good rather than measurements that are easy to log.
Your Turn
What needs attention in your life? Whether it’s your eating habits, movement, or something else, a reset doesn’t require a complete overhaul. Often, small, thoughtful adjustments can move the needle. If you’d like support in taking that next step, I’m always here to help — feel free to reach out.
