Congratulations!
You’ve decided to step into the new year with a fresh mindset and a sprinkle of self-improvement.
You’ve been here before. You know over-the-top goals don’t stick (we’re looking at you, “I’ll run a marathon after one yoga class”). But a mindful approach to the work ahead just might!
This guide offers tips for how to check in with yourself at every step of your journey to better health. Because yes, a successful path to better health (and weight loss) includes 4 essential steps: eating smart, moving joyfully, hydrating like royalty, and sleeping like a pro.
Let’s dive in!
Fuel Your Inner Superhero
Why it’s important:
Food is your body’s fuel, and the right choices can power you up for the day like a superhero (cape optional). Mindful eating helps you stay in tune with your hunger and fullness cues, keeps your energy steady, and prevents those “I can’t believe I ate the whole thing” moments.
What to choose?
Go for foods that nourish your body and keep you satisfied:
Good Fats
Think avocados, nuts, seeds, and olive oil. These help you stay full longer and support heart health.
Fiber-packed Options
Whole grains, fresh fruits, and colorful veggies help keep your digestion happy and your energy stable.
Lean Proteins
Chicken, fish, eggs, tofu, or legumes are the building blocks your body needs to stay strong.
Naturally Sweet Treats
Swap snacks high in added sugars for berries, apples, or a drizzle of honey over Greek yogurt to satisfy your sweet tooth.
Balanced Meals
Aim to include a mix of protein, healthy fat, and complex carbohydrates to avoid energy crashes.
What to avoid?
- Highly processed foods that leave you hungry again in an hour.
- Sugary snacks and drinks that send your blood sugar on a rollercoaster ride.
- Mindless munching—like eating chips straight out of the bag while binge-watching your favorite show.
Questions to help you slow down and tune in:
Before Eating
Am I truly hungry, or just looking for something to do?
How can this meal support my energy?
Is my plate a work of art?
(If not, let’s add some color—it’s good for you!)
While Eating
Am I chewing slowly, taking my time to enjoy each bite, or am I already planning my dessert?
Am I channeling my inner food critic?
(“A hint of garlic…a whisper of lemon…” —Bonus points if you say it out loud.)
Is my meal getting more attention than my phone or TV?
After Eating
Do I feel satisfied, or did I overdo it a little?
Would I proudly recommend this meal to a friend—or was it more of a “don’t try this at home” situation?
Why Include Avocados in Every Meal?
With 3g of fiber and 6g of healthy fats per serving, avocados can keep you satisfied longer, so you can spend less time raiding the snack drawer and more time conquering life.
Your Body Called, It Wants to Celebrate
Why it’s important:
Movement isn’t punishment for eating a high calorie dessert—it’s how we celebrate what our bodies can do! Plus, it can boost your metabolism, keep you energized, and improve your mood.
Ask Yourself:
Before Moving
What’s one activity I genuinely like?
(Yes, chasing the dog counts!)
How can I make this more fun? Maybe it’s adding music, inviting a friend, or pretending the vacuum is a dance partner.
During Movement
Am I noticing how my body feels—lighter, looser, maybe even a little more joyful?
Can I take pride in this moment? After all, I’m moving, not glued to the couch.
(Take that, OnDemand Streaming Ser-flix! 😉)
After Moving
What’s one thing I feel good about—less tension, better mood, or the fact that I got it done?
How can I reward myself? Maybe a quiet sit-down or a gold star sticker?
— Hey, it worked in kindergarten!
Mindfulness Tip:
During your next walk, focus on the rhythm of your feet or the sounds around you. It’s like a mini vacation for your brain.
Because You’re Worth It
Why it’s important:
Your body is about 60% water, so staying hydrated is like giving your engine an oil change—except it’s free and doesn’t involve a mechanic.
Consider:
Morning Reflection
Did I start my day with a glass of water—or did coffee steal the show?
How can I make water a little more exciting?
(Hint: Adding a splash of lemon, cucumber, or mint and pretend it’s a spa day)
Midday Check-in
Am I really hungry, or could I just be thirsty?
When was the last time I drank water?
(If you can’t remember, the answer is “too long ago.”)
After Moving
Did I stay hydrated throughout the day —or did I just now hydrate enough to make nighttime bathroom trips my cardio?
Should I fill a water bottle for tomorrow?
Mindfulness Tip:
Pause before drinking water and notice how your body feels. Then sip slowly to support better absorption. (Extra credit if you swirl it like fine wine.)
The VIP of Wellness
Why it’s important:
Sleep is the unsung hero of weight management, mood regulation, and, well, basic human functioning. Poor sleep = more cravings, less energy, and 100% more grumpiness.
What To Think About:
Before Bed
Did I set myself up for a good night’s rest, or does my bedroom look like the Vegas strip with all these glowing screens?
How can I make this time relaxing? Maybe a book, soft music, or just enjoying the quiet?
During Wakefulness
Can I focus on my breath instead of staring at the clock and doing math?
(“If I fall asleep now, I’ll get exactly 4 hours and 37 minutes…”)
What’s one worry I can let go of right now?
(The laundry can wait; the socks are not planning an escape.)
Morning Reflection
How rested do I feel—and what’s my first positive thought for the day?
What’s one thing I can adjust to sleep even better tonight?
(Maybe fewer late-night chips or skipping that third episode.)
Mindfulness Tip:
Before sleep, try a body scan: focus on relaxing one part of your body at a time, from your toes to your head. Hint: If you fall asleep halfway through, you’re doing it right.
Mindfulness Is Your Secret Weapon
Mindfulness doesn’t require candles or meditation apps (though those are nice too). It’s about being present, one moment at a time.
Try This:
The One-Minute Check-In
Take 60 seconds to notice your breath, your surroundings, or how much your cat is judging you.
The Gratitude Bite
Before eating, name one thing you’re grateful for—like guacamole.
The Pause Button
Next time you feel stressed, pause and ask yourself, “What’s one thing I can do to make this moment easier?”
And Remember!
Wellness (and weight loss) is a journey, not a sprint. Whether you’re savoring avocado toast, stretching in your kitchen, or hydrating like royalty, every small action adds up. Start small, and don’t forget to celebrate progress—even if it’s just one extra glass of water.
Forget perfection—progress is all you need for a healthier, happier 2025.
Here’s a list of fan favorite avocado recipes to help boost your wellness journey at every step:
To Support Your Smart Eating
Needless to say… avocados are a nutrition bomb! With 6g of healthy fats, 3g of fiber, and nearly 20 essential nutrients per serving, heart healthy avocados are the secret weapon for your wellness quest. Plus, they are low carb, and free of sugar, sodium and cholesterol.
Start your day with this colorful Strawberry Banana Avocado Smoothie Bowl breakfast that provides healthy fats, fruits, veggies, and a whopping 14g of fiber per serving to help keep you full ‘till lunch.
To Support Joyful Movement
Keep your energy steady with a light, balanced lunch like this Chicken Salad Wrap With Avocado Mayo, then pair it with a good movement break.
Watch as Dr. Sabrina Falquier, a board-certified Internal Medicine, Culinary Medicine, and Lifestyle Medicine physician, with over 15 years of experience as a primary care doctor shows how easy it is to make!
Bonus: Learn how to safely cut an avocado!
To Help you Hydrate
If water is not your thing, try our Avocado, Banana, and Pineapple Smoothie, ready in 10 minutes.
For A Good Night Sleep
Try our avocado moon milk, the totally acceptable, adult version of a warm milk bottle 😉
