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  • Amy Salman, Founder, The Wellness Map

Strengthening Healthy Habits: Back to Basics

As Labor Day approaches, and summer winds down and the kids get ready to head back to school, many of you may be thinking about refreshing or strengthening your healthy habits — for the whole household, or just for yourself. Since it's easy to overthink, here are some quick tips for four key healthy living areas:

1: Nutrition

2: Hydration

3: Physical activity

4: Better sleep + less stress

You can also create your custom checklist to help you keep track of your progress! (Grab yours below)


--Take the lead by making sure your first meal of the deal is something nutritious. Think about combining lean protein, healthy fat, and fiber.

--Involve kids (or spouses) in age-appropriate meal prep. Vegetables and other foods can be more fun to eat when you've helped transform them.

--Make big-batch meals that you freeze — this ensures you'll have something healthy to eat on super-busy days.

More nutrition tips

Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition. Here are some simple changes you can make for a healthier diet:

1)Add fruit with breakfast.

2) Clean your fridge and pantry. Get rid of processed food in the process.

3)Buy snacks from the produce section of the grocery store.

4) Say no to an unhealthy food temptation.

5) Consume smaller portions, more frequently. Try eating twice as often and half as much.

6) Eat a food with no nutrition facts label – whole food.


--Have a glass of water first thing when you wake up.

--Drink 1-2 more glasses of water 15 minutes prior to meals daily. Ask the kids to help you keep track of when they have their water too.

--Replace a soda with sparkling water. Add a slice of fruit for the taste, scent, and color.

--Add more high water content fruits and vegetables to your diet.

Physical Activity

--When the weather cooperates, park slightly farther away from your destination than you usually would. Every extra step counts!

--Exercise doesn't have to be a full workout. TV commercials are a great time to stand up and stretch, walk or dance around the room — even better if you can involve the kids and/or be silly.

--Take a short-term class as a family. Check out the local gym or community center for parent-child classes.

--Spend more time standing than sitting.

Better Sleep + Less Stress

--End your screen time an hour earlier than usual. For kids, you might want to try this in 15-minute increments.

--Add a small, soothing ritual to your bedtime. This will be different for everyone. Examples might include taking five deep breaths (also good for kids) or writing in a paper journal for a few minutes.

--Take time to focus on yourself and no-one else at least once a week.

--Turn off your phone before dinner.

Relax into more ideas about sleep and stress. Chances are you have some ideas that aren't listed here! Feel free to share them with me. I'd love to hear!

Have a happy, healthy, & safe Labor Day holiday!

To your health & happiness,


inspired by Juice PLUS+

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