1 . Winter Food

Load your plate with winter produce:
January is peak cold and flu season. Seasonal fruits and vegetables deliver vitamins, antioxidants, and fiber to support immune health. Add foods like citrus, pomegranates, Brussels sprouts, sweet potatoes, carrots, kale, beets, and winter squash. Build at least one seasonal produce item into each meal.. Read about the the 50/25/25 rule.

Fruits & Vegetables in season:

• Citrus: oranges, mandarins, clementines, tangerines, grapefruit, lemons, limes

• Apples

• Pears

• Pomegranates

• Persimmons

• Cranberries

• Kiwi

• Grapes

• Bananas

• Root vegetables: carrots, beets, parsnips, turnips, rutabaga

• Potatoes & sweet potatoes

• Winter squash: butternut, acorn, kabocha, delicata, spaghetti squash

• Brassicas: broccoli, cauliflower, cabbage, Brussels sprouts

• Leeks & onions

• Garlic & shallots

• Kale, collard greens, Swiss chard

• Celery

• Fennel

• Radishes

• Mushrooms (varieties like cremini, portobello, shiitake are widely available)

• Spinach (late winter through spring)

  
  
  

2. Start the Year Off Strong

Start the day with 10 minutes of sunlight:
Morning light resets your circadian rhythm, boosts serotonin, and helps you sleep better at night. If it’s dark or cloudy, step outside anyway; outdoor light is still 10–20 times stronger than indoor lighting.

Commit to a 20 minute movement routine
Don’t think gym overhaul. Think achievable daily wins. A 20-minute brisk walk, mobility session, or low-impact workout improves your metabolism and lifts your mood. Shorter sessions reduce friction and help you build momentum. Once the habit sticks, you can layer in strength or cardio sessions later.

Swap one nightly habit for a healthier one:
Pick one thing that drags you down in winter — late-night snacking, scrolling, or wine. Replace it with something restorative like herbal tea, stretching, or reading for 10 minutes. This creates a ripple effect on sleep, recovery, and overall well-being.

Schedule a recovery day each week:
Your body works harder in winter — immune stress, colder temperatures, and reduced daylight all affect recovery. Take one intentional recovery day weekly with low-intensity movement, a warm bath, stretching, or extra sleep to rebalance stress and improve long-term resilience.

3. Try a 7-Day Sugar Reset

A sugar reset also gives your body a chance to recalibrate insulin sensitivity, which supports weight management, reduces inflammation, and improves long-term metabolic resilience. It does not need to be extreme or complicated. For seven days, remove added sugars and focus on whole foods that keep you full and satisfied.

Follow these simple steps:

• Swap sugary snacks for whole-food alternatives like berries, apples, nuts, Greek yogurt, or a square of 85% dark chocolate.

• Replace sweetened drinks with water, sparkling water, herbal tea, or coffee with little or no sweetener.

• Build balanced meals with protein, healthy fats, and fiber to help manage cravings naturally.

• Check food labels for hidden sugars like cane syrup, maltose, dextrose, and fruit juice concentrate.

• Plan your “sweet moments” by choosing fruit or a naturally sweet treat instead of traditional desserts.

After seven days, many people feel noticeably lighter, clearer, and more in control of their appetite. The goal is not perfection. It’s to give your body a quick reset so you can enter the new year with fewer cravings, steadier energy, and a healthier relationship with sugar