Have you noticed the Christmas decor already out in stores? Hard to believe, but true.

Alright so it’s only October. But yet every year, we’re  shocked by how quickly time flies. The holidays have a way of sneaking up on us, without warning, leaving us scrambling and making it through the season by the skin of our teeth. And then, once the new year finally rolls around giving us time to catch our breath, we feel the urge to make oversized goals and resolutions, bulldoze our diet and make-up for the previous months of haphazard eating habits.

But “bulldozing” the diet has a fairly low success rate. The trick for making real strides when it comes to health is to stick to small, stackable changes.  So rather than wait until January to do a diet overhaul, why not start today?

Here’s my proposal. Christmas is 12 weeks away, which lends the perfect amount of time to get started on small, simple changes that will prime you for that New Year’s healthy resolution.

Your small change challenge: Every week for the next 12 weeks, focus on making ONE single  health-related change. This may not sound like much, it may even seem “easy” to you. But trust that if you do this successfully, it will make things much easier for you once January rolls around and you have bigger fish to fry. (or bake, hopefully).

Below, I’ve listed my suggestions for weekly changes along with simple tips to help you put them into practice. Every week, commit to your positive change. Apply each change wholeheartedly and practice it consistently. You can CLICK HERE to download your 12 week small change challenge checklist. You can download and fill this file directly on your computer or print it out to stick on your fridge. For virtual support, I will be following along on Facebook if you’d like to share your progress.

The idea is that after week 12, you can hit the ground running into 2014,  ready to tackle your new year’s resolution with momentum and a strong foundation.

 

Week 1: Eat breakfast every day.

Tips to make it happen:

• Keep staples on hand: oats, nut butter, eggs, fresh fruit.
• Wake up 5 minutes earlier

 

Week 2: Fill half of your plate with vegetables at lunch & dinner.

Tips to make it happen

• Buy 5 or more kinds of vegetables on your grocery run
• Have a crudité platter prepped for the week in your fridge
• Have lettuce, baby spinach or other leafy greens washed and ready to go.

 

Week 3: Bring your lunch to work every day

Tips to make it happen

• Get equipped with a lunch bag and reusable containers
• Plan for leftovers to use as lunches

 

Week 4: Drink at least 2L water every day

Tips to make it happen

• Buy a reusable water bottle
• Carry it with you and keep it full
• Keep it interesting: add citrus slices or fresh mint

 

Week 5: Do moderate-high intensity exercise 4x this week

Tips to make it happen

• Schedule your sessions
• Buddy-up to make yourself accountable
• Keep your gear in the car

 

Week 6: Eat at regular intervals

Tips to make it happen

• Set a reminder every 3 hours: eating regularly is important to control your hunger and energy levels
• Carry snacks with you, always (fresh fruit, nuts, seeds, energy bars)

 

Week 7: Eat home cooked meals

Tips to make it happen

• Write a menu plan for the week
• Maximize weekend meal prep

 

Week 8: Journal what, where and why you’re eating

Tips to make it happen

• Buy a journal, or use your smart phone
• Set a reminder at the end of the day for journaling time

 

Week 9: Fill-up on high-fibre foods

Tips to make it happen

• Add 2 tablespoons of ground flax or chia seeds to your diet every day
• Replace refined carbs (sweets, juice, sweetened beverages, white flour-based foods) with high-fibre alternatives such as whole fruit, veggies, intact grains (quinoa, oats, brown rice), sweet potatoes, winter squash

 

Week 10: Create a health-promoting eating environment

Tips to make it happen

• Throw away or hide temptation foods.
• Make healthy foods the first you see in your pantry and fridge.
• Keep healthy emergency foods at the office, in the car and in your bag.

 

Week 11: Eat when you’re hungry, stop when you’re satisfied. 

Tips to make it happen

• Eat at regular intervals to tame your hunger
• Spend 15 min or more to enjoy each meal
• Take small bites, putting down your fork between bites to taste and savour your food.

 

Week 12: Reward yourself with a health-promoting Xmas gift.

Tips to make it happen:

• Kitchen gadget: Juicer, power blender
• On the go accessory: Tea mug, water bottle
• Equipment: Yoga mat, new running shoes, exercise headphones

 

Are you up for a small change challenge?