Looking to live your healthiest, happiest life? Wellness expert Kaitlin Reilly shares essential health and lifestyle tips to help you feel better, sleep deeper, and eat smarter—starting this week.
🥦 Go Meat-Free on Mondays with High-Protein Plant-Based Foods
Considering Meatless Monday? Discover 8 top-rated plant-based protein sources that are perfect meat substitutes for vegetarians and vegans. From lentils and chickpeas to tofu and tempeh, these meat-free proteins are rich in fiber and essential nutrients. Bonus: they’re gut-friendly, too!
🥗 Eat In-Season Fruits and Vegetables
Boost your nutrient intake with April’s best seasonal produce. Enjoy vibrant strawberries, crisp arugula, and other fresh picks to maximize flavor and health benefits. Seasonal eating supports digestion, immunity, and sustainability.
💤 Improve Sleep Quality by Reducing Screen Time
Want better sleep naturally? New research shows that one hour of screen time before bed can increase your insomnia risk by 59% and reduce sleep by nearly 25 minutes. Cut out screens an hour before bedtime and try natural sleep aids like magnesium or herbal teas to enhance rest.
🫘 Add Beans and Lentils to Your Weekly Meal Plan
Incorporating fiber-rich beans and lentils at least once a week can lower cholesterol, boost heart health, and support digestive function. Try a hearty bean salad or get creative with black bean brownies!
💪 Embrace Weekend Workouts
If you can’t fit in daily exercise, you’re not alone. The “weekend warrior workout” style—150 minutes of moderate to intense exercise over 1–2 days—offers similar benefits to daily training. Prioritize fitness on your own schedule to reduce risk of chronic illness.
🥜 Snack Smart with Pecans
Pecans aren’t just for pie—they’re a heart-healthy snack packed with fiber, healthy fats, and antioxidants. Swap out processed snacks for a handful of pecans to improve cholesterol and support your microbiome.
🧠 Use Cognitive Shuffling to Sleep Faster
Struggling to fall asleep? Try cognitive shuffling—a technique where you think of random words to quiet racing thoughts. This brain hack, created by cognitive scientist Luc Beaudoin, can reduce nighttime anxiety and help you drift off faster.
📱 Be Mindful of Fitness Content Online
Social media detox for mental health: If fitness influencers leave you feeling down, you’re not alone. Studies show mindful scrolling reduces body image issues. Curate your feed and follow accounts that inspire rather than compare.
☕ Fuel with Protein Coffee
Need a morning energy boost? Add protein powder to your coffee for a quick, high-protein breakfast. It’s a great way to hit your protein goals—especially for women—and fuel workouts without feeling too full.
🐾 Celebrate National Pet Day with a Dog Walk
April 11 is National Pet Day! Walking your dog doesn’t just benefit your furry friend—it helps you log steps, lower stress, and reduce sedentary time. No pup? Volunteer at a shelter or offer to walk a friend’s dog.
🍋 Zest Up Your Veggies
Looking to cut back on salt? Add a splash of flavor with lemon zest. It enhances taste naturally and adds immune-boosting vitamin C and fiber to your meals. Try it on asparagus, broccoli, or cauliflower.
🧀 Make a Lazy Ricotta Plate
Try this easy high-protein dinner idea: a plate of creamy ricotta cheese paired with roasted veggies and chickpeas. Add a touch of balsamic glaze or hot honey for a flavorful, balanced meal. Choose low-fat ricotta for a lighter option.
🥬 Strengthen Nails with Leafy Greens
Your diet affects nail health more than you think. Load up on iron-rich leafy greens like kale and spinach to combat brittle nails. Add nutritional yeast for an extra B12 boost—great for skin, hair, and nails.
