It’s never too late to make great changes! 

On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise. 

Sleep

We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:

• Turning off electronics an hour before bed

• Stop snacking a couple hours before bed

• Take a hot shower or bath in the evening

• Clear your bedroom from extra distractions

Diet and Nutrition

Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:

• Fruit and/or veggies on half your plate

• Whole grains on a quarter of your plate

• Protein on a quarter of your plate

Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier. 

Exercise

Move your body every day! If structured exercise sounds inaccessible, try out:

• Walking for 20 minutes a day

• Taking a weight lifting class at your local gym

• Playing pickleball with friends

• Gardening

• Try a yoga for beginners class

In this episode you’ll hear about:

• What sleep does for your mind and body

• Meal prepping

• Balanced portions

• How much water to drink each day

• The two main types of exercise

• Weekly exercise goals (and how to make it super accessible)

• What exercise does for your mind and body

Resources in this Episode:

• Pain-Free Pregnancy registration

• Body & Balance website

Learn:

• Episode 8: Managing the Holiday Season

• Episode 7: It Takes a Village - Functional Medicine

• Decreasing Dairy

• A Good Nights Sleep

• Meal Planning for Wellness

Connect:

• Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!

• Body & Balance: New patients start here

• About Dr Elyssa and Dr Katherine

• Connect with Body & Balance on Instagram

• Connect with Body & Balance on Facebook

• Enjoying the podcast? Be sure to subscribe and leave a review!

Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.