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09: New Year Reset
It’s never too late to make great changes!
On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise.
Sleep
We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:
Turning off electronics an hour before bed
Stop snacking a couple hours before bed
Take a hot shower or bath in the evening
Clear your bedroom from extra distractions
Diet and Nutrition
Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:
Fruit and/or veggies on half your plate
Whole grains on a quarter of your plate
Protein on a quarter of your plate
Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier.
Exercise
Move your body every day! If structured exercise sounds inaccessible, try out:
Walking for 20 minutes a day
Taking a weight lifting class at your local gym
Playing pickleball with friends
Gardening
Try a yoga for beginners class
In this episode you’ll hear about:
What sleep does for your mind and body
Meal prepping
Balanced portions
How much water to drink each day
The two main types of exercise
Weekly exercise goals (and how to make it super accessible)
What exercise does for your mind and body
Resources in this Episode:
Pain-Free Pregnancy registration
Body & Balance website
Learn:
Episode 8: Managing the Holiday Season
Episode 7: It Takes a Village - Functional Medicine
Decreasing Dairy
A Good Nights Sleep
Meal Planning for Wellness
Connect:
Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!
Body & Balance: New patients start here
About Dr Elyssa and Dr Katherine
Connect with Body & Balance on Instagram
Connect with Body & Balance on Facebook
Enjoying the podcast? Be sure to subscribe and leave a review!
Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
View all episodes
By Dr. Elyssa Wright
5
33 ratings
It’s never too late to make great changes!
On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise.
Sleep
We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:
Turning off electronics an hour before bed
Stop snacking a couple hours before bed
Take a hot shower or bath in the evening
Clear your bedroom from extra distractions
Diet and Nutrition
Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:
Fruit and/or veggies on half your plate
Whole grains on a quarter of your plate
Protein on a quarter of your plate
Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier.
Exercise
Move your body every day! If structured exercise sounds inaccessible, try out:
Walking for 20 minutes a day
Taking a weight lifting class at your local gym
Playing pickleball with friends
Gardening
Try a yoga for beginners class
In this episode you’ll hear about:
What sleep does for your mind and body
Meal prepping
Balanced portions
How much water to drink each day
The two main types of exercise
Weekly exercise goals (and how to make it super accessible)
What exercise does for your mind and body
Resources in this Episode:
Pain-Free Pregnancy registration
Body & Balance website
Learn:
Episode 8: Managing the Holiday Season
Episode 7: It Takes a Village - Functional Medicine
Decreasing Dairy
A Good Nights Sleep
Meal Planning for Wellness
Connect:
Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!
Body & Balance: New patients start here
About Dr Elyssa and Dr Katherine
Connect with Body & Balance on Instagram
Connect with Body & Balance on Facebook
Enjoying the podcast? Be sure to subscribe and leave a review!
Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.