From Reflection to Renewal: Nutrition, Movement, Mindfulness, and Creativity for 2026

Written by Tami Best, MS, RDN, IFNCP, WIM-CP

As we close out another year, it’s natural to reflect on the moments—both joyful and challenging—that have shaped our lives. Like many of you, I’ve experienced a mix of celebrations and hardships, and I’ve found that nurturing simple, health-supportive habits has helped me stay grounded through it all. In this newsletter, I’ll share practical strategies for nutrition, movement, mindfulness, and creativity to help you start the new year with self-trust and renewed energy.

Eating enough.

That’s right, in a time when I see many of my clients coming in restricting, my advice is eat more.

• Take time to meal prep as it will help you to be more efficient later and more likely to stick to your nutrition-related goals. Consider Sunday evening as a time to chop and roast a large pan of non-starchy vegetables. These can be used as add-ons to meals throughout the week.
• Eat a well-balanced breakfast that carries you through your busy morning hours. This morning, I had two organic pasture-raised eggs with left over mushrooms, spinach and tomatoes and a slice of sprouted nut and seed bread with organic butter and no-sugar added rhubarb jam.
• Keep staples on hand for a hearty lunch. I like to have leftover brown rice (or use the ready-made packs in a pinch) with roasted vegetables from the night before and some tofu that I make ahead in my air-fryer. I usually end with some dark chocolate as a treat. Mid-day is when I aim to have my treat as I know my body is better at handling the extra sugar then.
• At dinner I fill my plate full with non-starchy vegetables and add a small serving of slow-release carbohydrates (think sweet potato, quinoa, brown rice, butternut squash…) and a three to four ounce portion of wild-caught salmon or some other protein.
• That is usually a wrap for me knowing that eating after dinner generally leaves me feeling sluggish. If I am needing something extra – I love a big bowl of organic berries. Give yourself grace to enjoy a holiday cookie if you prefer! I know I do.
• Mindful eating is important always and especially during the holidays. Slow down at meals, savor flavors and listen to hunger/fullness cues.

Move more, not less.

• My best friend had a rare window mid-afternoon yesterday to walk. It’s kind of cold and gross out a lot of days this time of year where I live however yesterday the sun was out. I had a ton of work to do and of course my to-do list for the holidays was growing. I recognized quickly, taking the walk was most important. It gave me the opportunity to slow down, connect with someone I love, enjoy nature and return to my work clear headed and ready to go.
• It is easy to find reasons not to move at this time of year. Small bouts of movement can be big wins and support your mind, body and spirit. It may be helpful to set reminders to stand, stretch or take brief walks during the workday.
• One of my clients practices going for a walk after meals for anywhere from 1/4^th mile to 3/4^th mile. This practice takes just about 10 to 15 minutes after a meal and allows her to maintain her weight, balance her blood sugars and quiet her busy mind. Give it a try!

Mindfulness.

• Each morning, I wake somewhere around 5am without my alarm. The way I accomplish this is by listening to my own circadian rhythm. I am a morning person. That means, I am not a night owl and do much better when I turn in around 9:30pm, read and unwind and then fall asleep by around 10pm. Once I wake, I do my mindfulness practices. I enjoy using meditation apps.
  • Calm is a great app for meditation and relaxation.
  • Inner Now is a Depak Chopra app that is designed for mindfulness and self-care.
• Choose something that supports your mindfulness and encourages you to live and be in the present moment. This may involve journaling (prompts: “What am I grateful today?” or “What did I learn this week?”), nature walks (noticing your breath, surroundings, or sensations), meditations, or mindful movement like yoga.
• Consider taking intentional breaks from screens throughout your day. I make it a priority to put my phone down and step away from my computer regularly, especially during work hours. When you’re with others—at meals or in conversation—try setting your devices aside to be fully present. Meaningful connection is essential for health and wellbeing, so let’s not allow our phones, social media, or games to come between us and those we care about.

Challenge Your Mind and Creativity.

• Keeping ourselves sharp mentally and supporting our neuroplasticity is vital at every age.
• Look for ways to step outside your comfort zone and try something new. I enjoyed taking an Impressionistic art class this past fall. I learned a lot and improved my skills while gaining a deeper appreciation of art.
• Consider setting a goal such as trying one new thing each month. We all can get stuck on autopilot. Reminder  – this is not a dress rehearsal. We have one go around. Look for opportunities to meet new people, do new things and enrich your life and experience.
• Track progress. Keep a journal on your new experiences and keep insights and reflections on the experiences.

Through it all, I want to encourage you to celebrate wins. Mindset matters and creates the conditions for further success. Look for opportunities to build yourself up.

I am forever grateful for the career I have chosen. The joy I feel when I see my clients feel better, achieve their goals and take positive action to support their health is a true gift.

Thank you for being part of this community and for your commitment to personal growth. I’m excited to continue supporting you in your health journey in the coming year. If you have habits or goals you’d like to share, or if you’re seeking guidance, I invite you to reach out—I’d love to hear from you. Wishing you a joyful holiday season and a vibrant, flourishing 2026.