2024 = Time to prioritize your health by making small healthy lifestyle changes that will stay for the long term!  

I have shared this fun list before but it really has it all! I think it s a great reminder that we are all not perfect and sometimes we fall off doing some healthy habits. And we forget that the basics are the most important. Regular adjustments to keep your nervous system working at its best. Drinking enough water, getting movement into your day, decreasing stress levels, and eating a nourishing diet. They are all very complicated with many parts to each of them. If we don’t start valuing our health we will be forced to pay with time and money for a sickness. Your body will not keep up with an unhealthy lifestyle. 

If we focus on healthy lifestyle changes that will stay with us for the long term, you will be so far ahead with your health. Your health one thing you can take control of this year. Any small change will be a benefit to your body.

You have 12 months to make 1 super simple healthy lifestyle change each month and only focus on that one change for the month. It may seem way too easy but these healthy habits are simple when you break them down. The challenge for most of us is to keep them. 

  1. Drink More Water – Are you getting the recommended amount each day? Everyone should be drinking 1/2 their body weight in ounces each day. 
  2. Move Often – Get up every hour for a stretch/walk break. Go for a 30 min walk each day or spread it to short walks throughout your day. 
  3. Eat nourishing meals and snacks. Try new recipes and work your way up to getting your recommended servings of fruits and vegetables in each day. There is so much more to nutrition so if you need more help ask Dr. Casey or get that extra help from a professional in your corner to make better food choices!

4. Replace 1 item in your home to toxin free product that you use every day. 

5. Watch less TV and spend more quality time with loved ones or learn something new. 

6. Invest in your health. Put your health first! Schedule those wellness chiropractic visits to keep your body feeling and working at its best.

7. Get regular sleep. Going to sleep and waking up at the same time everyday is best for your health and figuring out how many hours of sleep per night your body needs and works best with as well is key. Your body thrives off of going to bed before 10pm. Sometimes this isn’t possible with little kids, so taking that quick naps when you can is much needed!

Don’t assume the quality of your health based on how you feel. Be proactive to maintain a better healthy lifestyle. — Your Future Self Will Thank You Later.

8. Find your favorite stress reliever! Yoga, Meditation, Taking a Bath, a Good workout, Coffee with a friend, Read a good book, or Take a little getaway.

9. Taking Daily Supplements that your individual body needs and staying on track. Ask us for help if this is something you would like to know more about.

10. Now that you have been getting movement in your day, its time to get a workout regimen into your week. Lifting weights and cardio training has so many health benefits. Maybe start by doing 1 day per week and working your way up to 3-4 workouts per week. If this is not something you like to do its time to get someone in your corner to help you do it right and stay on track! We have some great gyms and studios in town! Daily stretches and mobility work would also be a great addition. 

11. Disconnect from your phone for parts of the day when you catch yourself wasting a lot of time and energy with scrolling endlessly through social media.

12. Step up that nutrition and start buying organic fruits and vegetables, cut out sugars and dairy, and buy grass fed, organic meats. Adding in meal prepping and making balanced meals to your week. Make sure your eating 25 grams of protein at each meal starting with breakfast. 

SHEET PAN HONEY MUSTARD PRETZEL CHICKEN & POTATOES

INGREDIENTS

CHICKEN

  • 8 chicken tenders more or less to fit pan
  • 1 egg
  • nonstick cooking spray – I don’t use sprays but oil the pan with oil or butter

HONEY MUSTARD SAUCE

  • 3/4 cup mayonnaise
  • 1/4 cup honey
  • 2 tablespoons yellow mustard
  • 2 tablespoons Dijon mustard
  • 1 tablespoon cider vinegar
  • 1-2 teaspoon hot sauce

POTATOES

  • 3 cups chopped red potatoes (1/2” cubes)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 tablespoon Honey Dijon Sauce (in directions)

PRETZEL COATING

  • 2 cups crushed salted pretzels
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon EACH onion powder, garlic powder, paprika, salt, pepper

INSTRUCTIONS

  • Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray.
  • Whisk together the Honey Mustard Sauce ingredients in a medium bowl. Remove ¼ cup Sauce to a small bowl and whisk in one egg (this becomes your “Honey Mustard Egg Wash”). Set aside.
  • To prepared pan, add potatoes, 1 tablespoon olive oil, ¼ teaspoon salt, ⅛ teaspoon pepper and 1 tablespoon Honey Mustard Sauce. Toss until evenly coated then spread potatoes out evenly. Bake for 10 minutes at 400 degrees F.
  • Meanwhile, whisk together Pretzel Coating ingredients in a shallow dish. Pat chicken very dry with paper towels. Dredge chicken in Honey Mustard Egg Wash with one hand, letting excess drip off then dredge in Pretzel Coating with the opposite hand, pressing crumbs firmly into chicken so they stick. Set chicken on oven baking rack to rest if your potatoes aren’t out of the oven yet.
  • Once potatoes have cooked for 10 minutes, stir and push potatoes to one side of pan. Add chicken in a vertical row as pictured and lightly spray with nonstick cooking spray. Bake 12-18 more minutes at 400 degrees F – just until chicken is cooked through. If potatoes aren’t done cooking for whatever reason, then remove chicken from pan and continue to cook until potatoes until tender.Serve chicken with remaining Honey Mustard Sauce.