Personalizing Your Health Plan for the New Year

One of my favorite parts of being a Nutritionist is helping people simplify and streamline their health goals into manageable and actionable steps. It’s very common for people to feel paralyzed when it comes to making changes because they have sense of overwhelm – like there are too many things they want to change and they feel like they need to change everything at once. And that right there is the biggest obstacle I see over and over again. You don’t have to tackle everything at the same time, and you don’t have to overhaul your entire health plan in oder to be successful. Small, actionable and sustainable steps are often the best way to go, and the New year is when everyone seems to want to implement some new goals!

Here is my outline for personalizing your health plan, and you can always make changes, additions and substitutions to this to make it fit your lifestyle and goals. The foundational part to remember is to break down your goals into actionable and separate steps, and choose one or two at a time to focus on for several weeks before adding on another goal to work on. I recommend to make bullet goals along with an actionable step, and then choose one at a time to work towards.


  • Eat 5 different colors every day
  • Batch cook 1 meal every week
  • Eat 1 serving of vegetables or fruits with breakfast every day
  • Try 1 new food every 2 weeks
  • Avoid processed sugars and sweeteners for 6 months


  • Devote 30 minutes to walking 5 days per week
  • Attend Yoga 3-5 days per week
  • Take the dog for a 20 minute run every day
  • Do 20, 1 minute planks throughout the day, every day
  • Get up and move for 2 minutes at least once every hour while at work if you have a desk job.


  • Go to bed by 10:00pm every night to get 8 hours of sleep
  • Limit checking social media to no more than once a day. Become more present and aware.
  • Read one new book every month. Learn something new!
  • Limit TV to no more than 1-2 hours per day.
  • Attend classes to learn something new, like pottery, creative writing or photography.

Social / Community

  • Check in with family at least once a week
  • Reach out to friends at least once a month to get together and connect.
  • Try a meet-up group to connect with people outside of your circle.
  • Volunteer at some place you appreciate, like your local food bank, community garden or SPCA
  • Shop locally at least once a month for things like groceries, gifts, coffee or restaurants.

Joy / Self Care

  • Devote 30 minute every single day to doing something that brings you JOY, like taking a walk, listening to books on tape, taking a bath, meditating, exercising, playing music, knitting etc.
  • Schedule a massage once a month.
  • Devote time to nourishing yourself while cooking, learning new recipes, taking extra time once a week to connect with your food and the process of food preparation.
  • Meet up with someone who brings you joy and makes you laugh at least once a month.
  • Start a herb or vegetable garden to tend throughout the year.

These are all only suggestions. Personalize this list for your own goals, choose one from each category and get started! Scheduling things into your calendar is honestly the best way for these essential goals to not be overlooked and replaced with less important tasks. You can also bring in an accountability partner to make sure you’re staying on track and keeping up with your health plan. If you need help crafting one of these for yourself, schedule a free health coaching appointment with me and we can get started in the new year!

Email to schedule you appointment on Thursday evenings between 5:00-7:00pm.


Lindsay Kluge M.Sc, CNS, LDN |

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