2021’s Healthy Holiday Bucket List (Do it as a Family!)

Is your New Year’s resolution for 2022 to become a healthier version of yourself? It is easy to claim that you are going to prioritize your health, however, identifying tangible actions to achieve that goal may be difficult. To help you implement creative, healthy habits as you close out 2021, we have created a detailed healthy holiday bucket list to help you get a head start on your 2022 goals!

• Add a serving of vegetables into your daily diet: Are you feeling as though your diet may be low on vegetables? Vegetables are packed with nutrients which have several health benefits, including reducing the risk of chronic diseases. Increase your vegetable intake by adding an additional serving of vegetables to your diet each day. Blend them into your smoothie, enjoy them as a meal side or snack, or try out some veggie- packed alternatives to your favorite meals.

• Set aside time to journal: We have all been told about the benefits of journaling, however it can be difficult to find the time to jot down your thoughts. Make it your new year’s resolution to make an effort to journal, even if it’s just a few times a week. Doing so can reduce stress, allow you to clarify your thoughts and feelings, know yourself better, solve problems more efficiently, and resolve disagreements with others.

• Incorporate physical activity into your schedule at least 5 days a week: The CDC recommends that individuals engage in 150 minutes of moderate intensity aerobic exercise each week. Adding 30 minutes of walking, jogging or biking into your schedule 5 days a week will help you feel your best in the short and long term. Not only does physical activity promote weight loss, reduce the risk of several chronic diseases, and strengthen your muscles and bones, but it also improves cognition and reduces anxiety in the short term. 

• Invest in a planner to write out your schedule: Searching for ways to make the new year feel more structured? Using a planner will allow you to organize your weekly and daily agenda. This helps with time management, improves productivity, relieves stress and allows you to make time for more creative activities.

• Find a workout buddy and create a weekly workout schedule: It can be difficult to motivate yourself to get in a good workout, especially when staying inside all day has become the new norm. Find a friend or family member to be your workout buddy! Plan out the days, times and types of workouts you plan on doing together each week. According to the CDC, this will increase your likelihood of feeling motivated, adventurous and consistent. 

• Stock up on healthy items and organize your pantry and fridge: The best way to encourage yourself to eat better is to surround yourself with healthy choices. Kick start your new year by filling your pantry and fridge with healthy items. Organize them so that they are visually appealing and visible when they are running low. This will allow you to save money and time in the future.

• Try a new healthy recipe each week: Looking to add healthier meals to you or your family’s diet? Take on the fun challenge of trying a new healthy recipe each week! Opt for recipes that are packed with vegetables and lean protein. This will keep healthy eating fun and exciting as 2021 progresses. 

• Invest in a large, reusable water bottle, and commit to drinking a sufficient amount each day: It is recommended that men drink 15.5 cups (3.7 liters) of water each day, and that women drink 11.5 cups (2.7 liters) of water each day. Although this may sound like a lot, refilling your water bottle 3- 4 times a day can allow you to reach this goal! Drinking enough water has several health benefits, such as maximizing physical performance, increasing energy levels and brain function and preventing headaches.

• Call a new friend/ family member each week: Covid- 19 has made it difficult to spend time with all your friends and family members. Maintain your relationships by making weekly phone calls to those who you haven’t had the chance to see often. Doing so can help increase your sense of belonging and purpose, boost your happiness and reduce your stress, improve self confidence and self worth, help you cope with traumas, and encourage you to change and avoid unhealthy lifestyle habits.

• Set aside 10 minutes each morning to meditate: Taking the time each morning to slow down and control your thoughts can be extremely beneficial. It will help you start your day on a positive note, enhance your awareness, prevent stress and anxiety, focus on the big picture, and boost your overall health. Choose to make time to meditate each morning in the new year! 

• Commit to meal prepping each week: Have you had difficulty making time to fill your days with nutritious, homemade meals? Set aside time each weekend to meal prep for the week! Doing so will allow you to maintain a healthy diet, save time and money, lower your stress levels, manage your portion sizes, and create a better relationship with food. 

• Choose to cook instead of ordering in: Making time for cooking can feel impossible some days. However, doing so gives you more control over the ingredients and portion size, allowing you to feel your best. Choose simple, healthy recipes that require little preparation and cooking time. Invest in a crock pot, pressure cooker or air fryer to help make cooking quick and easy!

• Make your bed each morning: Making your bed each morning is a great way to kick start your day on a positive note (and laundering sheets weekly is important too). It will increase your productivity, decrease your stress, improve your mood, and increase the overall tidiness of your room. Choose to incorporate this quick and easy habit in the new year!

• Schedule a family hike, walk or bike ride each week: Looking for ways to increase your family’s physical activity? Schedule an outdoor activity ahead of time each week! Incorporating a hike, walk or bike ride into your family’s weekly schedule can establish lifelong habits, increase bonding time, allow you to lead by example, enhance emotional and physical well being, and promote physical health. 

• Try a new fruit/ vegetable each week: Has healthy eating started to feel boring? Search the grocery store for unique fruits and vegetables that are not your usual go- to’s. Increasing the variety of your fruit and vegetable intake will provide you with an assortment of vitamins and minerals, containing countless health benefits. Add new fruits and vegetables into your diet by incorporating one each week as 2021 progresses. 

• Replace a portion of soda other and sugar-filled beverages with water: We all know that soda and other sugar-filled beverages are by no means healthy options, but often still incorporate them into our diets. These drinks lead to weight gain and the development of several chronic diseases. Rather than sacrifice your health, make it your new year’s resolution to cut back on unhealthy beverages! Achieve this goal by replacing a portion of these beverages with water each week. We also wrote a list of our 10 fave healthy soda alternatives!

• Replace unhealthy snacks with healthy alternatives: Mid- day and late night hunger can often lead to consuming bags of highly processed chips and sweets. Choose to prioritize your health by replacing unhealthy snacks with healthier alternatives. Healthy snacks can increase nutrient intake, sustain energy levels and help the body recover from exercise. Try out different healthy options including fruits, vegetables or nuts, and find your favorite combination! Begin by swapping out 2- 3 snacks a week for healthier options, and increase them as 2021 progresses.