Healthy Monday

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Healthy Monday Resources for individuals and organizations to start the week with a fresh and healthy mindset through a weekly Monday Refresh. Why Monday?

It's the day for a fresh start. Monday is when we're most likely to change our diet, quit smoking or begin an exercise plan. Plus, reminding yourself to try healthy habits every Monday means you'll have 52 chances to make a difference.

Pack something for the moments you’d usually spend scrolling. 🧶📖A stress-relief bag keeps a few screen-free hobbies with...
10/19/2026

Pack something for the moments you’d usually spend scrolling. 🧶📖

A stress-relief bag keeps a few screen-free hobbies within reach, whether you’re in the mood to read a chapter, knit a few rows, or write out what’s on your mind.

This Monday, gather a few supplies and give your next break an analog twist.

What would go in your bag?

Learn more: https://healthymonday.com/stress-management/grandma-hobbies

Looking for a simpler way to approach grocery shopping? Try the 6-to-1 Grocery Method!The idea is to shop for:🥦 6 vegeta...
10/15/2026

Looking for a simpler way to approach grocery shopping? Try the 6-to-1 Grocery Method!

The idea is to shop for:
🥦 6 vegetables
🍎 5 fruits
🥚 4 proteins
🍚 3 starches
🥫 2 sauces or spreads
🍪 1 fun item

This flexible approach can help you plan meals for the week, make more intentional choices, reduce food waste, and spend less time wondering what to make for dinner.

Remember, healthy eating doesn’t have to be perfect. Start with small steps that work for you!

There’s a rhythm in the breath that steadies the mind. In yogic breathing, each inhale expands the belly, ribs, and uppe...
10/12/2026

There’s a rhythm in the breath that steadies the mind. In yogic breathing, each inhale expands the belly, ribs, and upper chest like a gentle wave moving through you.

Give the 3-Part Breath a try this Monday. Focusing on each part of the breath can help quiet racing thoughts as you ease into the week.

Has deep breathing become part of your routine yet? It can help reduce stress, improve focus, and support lung function.

Learn more: https://healthymonday.com/stress-management/3-part-yogic-breathing

Your sweater isn’t the only thing that should be in seasonal rotation. 🍠Apples, pears, squash, sweet potatoes, and leafy...
10/07/2026

Your sweater isn’t the only thing that should be in seasonal rotation. 🍠

Apples, pears, squash, sweet potatoes, and leafy greens bring fall flavor, fiber, and nutrients to your plate. Roast squash, sauté greens, or snack on crisp apples.

This week, try adding at least one seasonal fruit or vegetable to your plate. Explore what’s fresh at your local market and enjoy the flavors of fall while supporting your overall health and well-being.

Protein is getting plenty of attention lately, but it isn’t just for gym-goers. Getting enough helps you maintain streng...
10/05/2026

Protein is getting plenty of attention lately, but it isn’t just for gym-goers. Getting enough helps you maintain strength, preserve muscle as you age, and feel fuller after a meal.

You may have heard the familiar recommendation of 46 grams a day for women and 56 grams for men. Newer guidelines suggest higher amounts, roughly 1.5 to 2 times the longstanding recommendation for the same body weight. However, your own needs depend on your body size, age, activity, and health.

If you’re eating a meatless meal, keep protein on your plate with plant-based foods like lentils in pasta sauce, black beans in tacos, or tofu in a vegetable stir-fry.

This Monday, check in on your protein intake. Look at serving sizes and Nutrition Facts labels for your meals and snacks, and see where an adjustment might help, like adding protein at breakfast. https://buff.ly/KqGgf9V

Have you tried any of the protein-added snacks and drinks popping up everywhere, or are you sticking with your usual foods?

Resistance training is about more than lifting heavy weights. It helps build the strength, balance, mobility, and confid...
10/01/2026

Resistance training is about more than lifting heavy weights. It helps build the strength, balance, mobility, and confidence we need for everyday life. And you don’t need a gym to get started!

From sit-to-stands and step-ups to wall push-ups and resistance bands, small, consistent movements can make a big difference as we age. Try a few of the exercises in this post. Move slowly and with control, and practice regularly to support strength, balance, and mobility over time.

Learn more: https://healthymonday.com/physical-activity/age-strong-with-resistance-training

Make kindness your Monday mindset.A small act of kindness can brighten someone else’s day and boost your own mood, too. ...
09/28/2026

Make kindness your Monday mindset.

A small act of kindness can brighten someone else’s day and boost your own mood, too. Whether it’s checking in on a friend, giving a genuine compliment, lending a helping hand, or simply sharing a little encouragement, kindness has a ripple effect.

Start this week by spreading love, choosing kindness, and making a positive difference. Practicing kindness can support your emotional well-being, help ease stress and worry, and leave you feeling happier, stronger, and more connected.

Don’t let kindness stop on Monday. Carry it with you throughout the week. How are you spreading love and kindness this Monday?

The first day of fall is a reminder that change is always happening. As you step outside today, take a mindful moment to...
09/22/2026

The first day of fall is a reminder that change is always happening. As you step outside today, take a mindful moment to notice the sights, sounds, and smells of fall. Think about something you’re looking forward to this season.

What’s one thing you’re embracing this fall? Cozy sweaters, fall hikes, a new routine, or something else? Tell us in the comments.

Cooler air and changing scenery make fall a great time to get active outside. Try a fall walking challenge and give your...
09/21/2026

Cooler air and changing scenery make fall a great time to get active outside. Try a fall walking challenge and give yourself a goal to work toward by Thanksgiving.

Begin with a Monday Mile, then add time or distance each week. You might work toward walking a 5K, adding jogging intervals, improving your time, or feeling stronger on your usual route.

You pick up your phone to check a notification. A few minutes later, you’re still scrolling and can’t quite remember why...
09/14/2026

You pick up your phone to check a notification. A few minutes later, you’re still scrolling and can’t quite remember why you opened the app.

Social media can be a fun way to connect and unwind, but constant alerts and endless updates can also contribute to stress, disrupt sleep, and leave you feeling mentally drained.

Building more mindful social media habits can help. Try turning off unnecessary notifications, muting an account that affects your mood, or putting your phone out of reach during dinner.

Find more ways to reduce social media stress and create a healthier relationship with screen time: https://healthymonday.com/stress-management/slow-your-scroll-to-reduce-stress

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426 Eggers Hall
Syracuse, NY
13244

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