Discover with Kristy Morrell how to build new habits that set the tone for a healthier year ahead. Easy ways to track progress and celebrate wins, proven methods to avoid setbacks and stay on course, and more.

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As the new year unfolds, many are looking to build healthier routines that are sustainable and effective. Kristy Morrell, Nutrition Director at GoldCare Health and Wellness, recently shared her expertise in a recorded class, offering practical strategies to enhance well-being. Here’s a breakdown of her key takeaways.

Start with Small, Sustainable Changes

Morrell emphasized the importance of making realistic adjustments rather than drastic shifts. Attempting to overhaul your routine overnight can be overwhelming, making it harder to maintain progress. Instead, she suggests starting small—perhaps by incorporating more movement into your day or improving meal planning.

Prioritizing Sleep and Circadian Rhythm

One of the cornerstones of health is quality sleep. Morrell highlighted the importance of a consistent sleep schedule, recommending that individuals go to bed and wake up at the same time each day. She also cautioned against screen time before bed, noting that blue light exposure and stimulating content can interfere with rest. Instead, she encouraged unwinding with activities such as reading, prayer, or journaling.

Hydration and Morning Routine

Upon waking, hydration should take precedence over coffee. Morrell suggested beginning the day with warm lemon water to support digestion and balance acidity in the body. She also pointed out that direct sunlight exposure in the morning aids in melatonin regulation and energy levels.

Tracking Food for Awareness

A key part of maintaining a balanced diet is being mindful of food intake. Morrell advised keeping a simple food journal, writing down meals in real-time to increase awareness of eating habits. This practice can reveal patterns such as excess sugar consumption or frequent snacking, helping individuals make more informed choices.

Limiting Processed Foods and Sugar

Processed foods and added sugars contribute to inflammation, cravings, and unstable energy levels. Morrell recommended minimizing these as much as possible, even opting for healthier alternatives when necessary. She suggested satisfying sweet cravings with natural options like dates with almond butter and sea salt, rather than reaching for sugary snacks.

Planning Meals for Success

Preparation is essential for maintaining healthy eating habits. Morrell encouraged creating a meal plan for the week to avoid the temptation of fast food or takeout. Knowing what’s on the menu ahead of time simplifies grocery shopping and ensures balanced meals.

Movement as a Non-Negotiable

Exercise plays a vital role in overall health, and Morrell stressed the importance of making movement a daily priority. Whether it’s a structured workout, a walk outdoors, or even using a kitchen counter for at-home exercises, movement should be scheduled like any other commitment.

Mindfulness and Positive Self-Talk

Mindset is just as important as physical health. Morrell urged participants to pay attention to their internal dialogue, replacing self-criticism with encouragement. She also recommended ending each day by reflecting on personal wins—whether it was drinking more water, moving the body, or preparing a home-cooked meal.

Minimizing Alcohol and Caffeine

Alcohol consumption can disrupt sleep and influence poor food choices. Morrell suggested reducing or eliminating it to see how the body responds. Similarly, she advised avoiding caffeine in the afternoon to support restful sleep.

The Power of Habit Stacking

To make new habits stick, Morrell introduced the concept of habit stacking. This involves building new behaviors onto existing ones, such as adding meditation after brushing your teeth or pairing morning hydration with a few minutes of stretching.

Final Thoughts

Morrell’s class provided a roadmap for developing health habits that last. Rather than drastic changes, she advocated for small, intentional shifts that accumulate over time. By prioritizing sleep, hydration, mindful eating, movement, and positive self-talk, individuals can create a foundation for long-term well-being.

If you’re looking for structured support, Morrell’s upcoming eight-week weight loss class and movement sessions could be valuable tools for staying on track.