5 Heart Healthy Challenges to Continue in 2023

Have you ever tried a monthly challenge before? I love these mini challenges, because you push hard for one month and establish habits that will stick with you long term. The key is making them last long term. Hopefully you’ve made some lifestyle changes with New Year’s Resolutions and Heart Health Month, but now it’s time to keep them going! Here are 5 habits to keep in your 2023 routine!

  1. Start your day with a glass of water. It may help you fill up faster and keep you from taking a few extra bites! Drinking a glass of water first thing in the morning can kick start your day, and lead to other nutritious decisions. Take your weight in pounds, divide in half and try to drink that many ounces a day. Add in an additional 5-10 ounces for every 20 minutes of exercise. Add a fun sliced fruit in your water to make it have a little flavor. 
  2. Start your breakfast off right with fiber! Did you know you are supposed to consume 25 to 38 grams of fiber per day? The average American only eats about 10-13 grams. Fiber can help you lower cholesterol, control blood sugar, aid in digestion, and help with satiety and weight management! Start your day off right with a yummy bowl of overnight oats or whole grain toast. Fruits with skin, nuts and seeds, and veggies are also full of fiber!
  3. Eat a rainbow of colors every day! Eating a rainbow of colors every day will ensure that you are giving your body the nutrients it needs! The colors that are shown through the fruits and vegetables come from the vitamins and minerals that it contains! Only 10% of Americans get the recommended amount of fruits and vegetables to start coloring your day with nutrients today!
  4. Do some form of exercise every day! Keep moving in 2023! Exercising every day could help you get in the habit of a normal exercise routine in your life. You don’t have to go run a marathon every day. It could be as simple as taking your dog on a walk or throwing the football around with your kids. Just try to move every single day!
  5. Write your goals down!  There is lots of evidence that writing things down helps us remember them, and goals are no exception. Tack them up in places you look often to help yourself stay focused. Adding in some encouraging quotes can be helpful too!