1 . Nutrition Tip for February: Eat the Rainbow

Cold weather and busy schedules can make it easy to fall into the same meals on repeat. This month, aim to “eat the rainbow” by adding more colorful plants to your plate—like berries, leafy greens, and citrus. These foods are packed with antioxidants, vitamins, and phytonutrients that support immune function, recovery, and long-term longevity. Read about the 50/25/25 rule.

Easy ways to add color daily:

• Berries: add to yogurt, oatmeal, smoothies, or snack bowls

• Greens: mix into salads, soups, eggs, or sauté as a side

• Citrus: eat oranges/grapefruit, add lemon to water, or top salads with citrus

• Red + orange veggies: peppers, carrots, tomatoes, sweet potato

• Purple plants: blueberries, red cabbage, beets, blackberries

2. Eat 2–3 Hours Before Bed

Why it matters:
Your body does a lot of repair work while you sleep—especially digestion, blood sugar control, and overnight recovery. Eating too close to bedtime can keep your metabolism “on,” raise overnight glucose, and reduce sleep quality for some people. Giving yourself a 2–3 hour window between your last meal and sleep helps your body wind down, supports better overnight recovery, and may improve next-day energy.

What the research suggests:

• Later meals are linked to worse metabolic outcomes in many studies, including higher blood sugar and reduced insulin sensitivity when food is eaten late at night (your body processes glucose less efficiently at night).

• Digesting during sleep can disrupt sleep quality for some people, increasing reflux symptoms and making sleep feel lighter or more fragmented.

• Time-restricted eating (earlier eating windows) has been associated with improvements in cardiometabolic markers like glucose control and weight regulation in research on circadian-aligned eating patterns.

  
  

Simple rule to follow:

✅ Try to finish dinner 2–3 hours before bed
✅ If you need something later, keep it light + protein-forward (and avoid high sugar)

3. Don’t Let February Break Your New Year’s Resolution

By February, a lot of people start slipping on their New Year’s goals—and it’s completely normal. Research shows that motivation tends to spike in January, but consistency gets harder once the routine of real life returns: busier schedules, less daylight, more stress, and fewer visible results. The good news? You don’t need “perfect.” You just need systems that keeps you moving forward—even on your worst weeks.

Why people fall off in February (common patterns)

• Goals are too big, too fast (burnout happens early)

• Progress feels slow (results don’t show up overnight)

• All-or-nothing thinking (“I missed a day, so I failed”)

• No plan for busy weeks (when life gets chaotic, habits disappear)

Tips to maintain momentum

• Shrink the goal → make it “easy to win” (ex: 20 minutes, not 60)

• Track consistency, not perfection → aim for 80% weeks

• Use a minimum baseline → “I always do something”

• Attach it to a routine → same time, same trigger, same habit

• Celebrate the streak → momentum grows when you see progress