Wellness Tips: Small, Changes, Big Results

January 1, 2026

By Lydia Zerby

The Live Healthy Iowa 10-Week Wellness Challenge is all about building simple routines that add up to meaningful change. The good news? You don’t have to overhaul your entire lifestyle to feel healthier and more energized. In fact, many of the most effective habits start small and tie naturally to the foods, farmers and flavors celebrated by the Iowa Food & Family Project.

Here are 10 Iowa-inspired habits to try during the challenge — one for each week — to help you feel your best:

1. Start your day with a protein boost.
Eggs, yogurt or a slice of whole-grain toast with peanut butter can help keep you full and focused.

2. Add one more veggie to your plate.
Whether it’s a handful of spinach in scrambled eggs or extra carrots in a beef barley soup, tiny additions build big nutritious wins.

3 Drink more water.
Winter air is dehydrating. Keep a reusable bottle nearby and try flavoring it with berries or cucumber slices for variety.

4 .Try a new movement routine.
A 10-minute walk, a short online workout or stretching before bed all count. Pick something realistic for your season of life.

5. Cook a new recipe at home each week.
Use a Fresh Pickings recipe or try a local ingredient you haven’t cooked with before, like spaghetti squash or ground turkey.

6. Focus on lean proteins.
Iowa-raised beef, pork, dairy and poultry can be part of a healthy diet when choosing leaner cuts and balanced portions.

7. Snack smart.
Pair protein and produce — an apple with cheese, Greek yogurt with honey and berries or veggies with hummus.

8. Read labels with confidence.
Choose foods with ingredients you recognize and that are balanced in nutrition. Iowa producers work hard to deliver trustworthy options.

9. Get outside when you can.
Even a few minutes of fresh air can improve mood, energy and focus — yes, even in an Iowa winter!

10. Celebrate progress, not perfection.
Small steps add up. Treat yourself to a new recipe, a wellness class or a quiet moment to appreciate how far you’ve come.

By weaving these small habits into your routine, you’ll lay the foundation for a healthier, more energized year — long after the challenge ends.