Prep for a healthy dinner

Plan ahead and spend 10 minutes in the morning chopping vegetables or pre-cooking meats so you can easily throw together a healthy dinner when you get home from work.

Record your progress

Recording your progress is essential for reaching health goals. Whether it’s making a note of your current weight in your MyFoodDiary Body Log or recording a workout, take time to jot down your hard work and the results.

Eat a snack

It's normal to feel hunger 3 to 5 hours after a meal. If you’ve hit a slump, take a few minutes and prepare a healthy snack to boost your energy.

Drink a glass of water

Dehydration can zap your energy and make you feel hungry. Set a water consumption goal, and use these creative ways to track intake throughout your day.

Work your core

Whether you do standing crunches, planks, or alternating arm and leg lifts, you can build strength and reduce the risk of back pain by squeezing in a core workout.

Take a walking break

You can break down the recommended 30 minutes of moderate-intensity exercise into 10-minute segments.

Stretch

Regular stretching improves range of motion and makes movement more enjoyable.

Research the restaurant

The more prepared you are for eating out, the better decisions you will make. Look at the menu beforehand, so you’ll know the healthiest options.

Watch an instructional video

Learning new things keeps you mentally healthy. Watch an instructional video on how to make a craft, cook a recipe or perform an exercise.

Go to sleep

Going to bed just 10 minutes earlier than usual gets you one step closer to the recommended 7 to 9 hours of sleep.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.