Pocket Snacks 1.2.25: 25 Ways to Improve Your Health in 2025

Here's your weekly dose of digestible snacks from me including 

a mindset tip, a media recommendation, and an actual snack/food/recipe I've been loving!

MINDSET TIP/SHIFT

New Year, New [ways to take care of] You… 

Today is the second day of a new year, and I'll admit I like a clean slate. However, that doesn't mean I need a reset, a detox, or to start restricting in any capacity. Here's why – when you start working on healing your relationship with food and your body, that means you decide to jump off of the stupid wagon for good (because wagons are an outdated mode of transportation). 

Throughout the month of December, I shared on Instagram how I use Intuitive Eating as an endurance athlete in recovery from Relative Energy Deficiency in Sport (REDs) and an eating disorder, and yesterday's reel had a repurposed caption from 2023 that I still think about when it comes to all the damn messages being thrown in our faces this time of year telling us that our bodies are wrong and that we need to change them: 

In 2025, are you pursuing thinness or are you pursuing health? 

No matter how hard diet culture and wellness culture try to convince us that those pursuits are synonymous, they are two different pursuits. 

The pursuit of thinness is all about restriction and suppression - of your body, your mind, your power, and your voice. 

The pursuit of health should be about addition, self-compassion, and freedom. 

Whatever you pursue in 2025, it’s your choice.

You have full body autonomy to do what you believe will make you feel your best.

But to those women (and men) who recognize that health doesn’t have a look, that an intentionally fueled body will perform better than an intentionally starving body,

I’m with you! I am here to encourage you to honor your health with gentle nutrition, to focus on nutrition by addition instead of subtraction.

You’re allowed to make food choices that honor your well-being, your taste buds, and culture all while learning to tune in to how your body feels!

You don’t have to eat ‘perfectly’ to be healthy.

You will not get a sudden nutrient deficiency from one snack, one meal, or one day of eating.

It’s what you do consistently over time that matters. Slow and steady progress is what is more sustainable than any fad diet (that includes Whole30, 75 Hard, Intermittent Fasting, Keto, etc), especially if you’re learning a new sport or you’re learning how to be gentle with yourself after years and years of criticizing your body and your food choices.

In 2025, let’s be kinder to ourselves.

Let’s be gentle with ourselves and with others.

Let’s give our bodies energy to play outside. Let’s lift one another up.

And let’s remember that the pursuit of thinness is NOT the same thing as the pursuit of health.

25 Health-Promoting Behaviors and Habits to help you focus on your overall well-being rather than shrinking your body in 2025 ✨

Physical Health

1 - Stay hydrated by drinking enough water throughout the day.

2 - Incorporate gentle movement like walking, stretching, or yoga into your weekly routine.

3 - Eat balanced meals throughout the day, and focus on including a variety of foods from all food groups.

4 - Get enough sleep! Aim for 7-9 hours each night. 

5 - Schedule regular check-ups with your healthcare providers.

6 - Wear sunscreen daily to protect your skin (even in the winter).

7 - Practice good dental hygiene by brushing and flossing regularly.

8 - Engage in outdoor activities like hiking or biking for fresh air, sunlight, 

and a natural mood boost.

9 - Listen to your body's hunger and fullness cues to guide your eating habits. 

10 - Limit screen time before bed to support better sleep. 

Mental and Emotional Health

11 - Start a gratitude note in your phone (or journal) to focus on the positives in your life

12 - Set boundaries with people or situations that drain you. 

13 - Learn a new hobby to spark creativity and joy.

14 - Connect with a support system, whether it's friends, family, or a counselor. 

15 - Practice mindfulness through meditation or deep breathing exercises (I like to take deep breaths before meetings, public speaking engagements, and 1:1 client sessions). 

16 - Unfollow social media accounts that make you feel bad about yourself (this is the most effective cleanse, I swear!!). 

17 - Take mental health days when you need a break. 

18 - Celebrate small wins to build self-confidence and resilience. Do this often. 

Social and Community Health

19 - Volunteer your time or resources to a cause you care about.

20 - Plan regular meetings with friends or loved ones.

21 - Join a club, group, or class to meet new people with similar interests.

22 - Express kindness - smile at a stranger or offer a helping hand. 

Personal Growth and Fun

23 - Spend time on self-care - whether it's a bath, reading, gardening, or getting rid of old clothes that no longer fit your style and/or current body.

24 - Set personal goals that excite you and challenge you in a healthy way.

25 - Laugh often – watch a funny movie, share jokes, watch funny animal videos on social media (raccoons are my favorite 🦝), or allow yourself to be goofy with friends.

MEDIA REC (podcast episode)

Real Pod: How to Support Someone with an Eating Disorder with Kristina Saffran

I started working with teen eating disorder clients in 2024, and something that so many people are surprised by is how young harmful beliefs and behaviors can manifest. In general, many of my clients (teens and adults) began to struggle with food and their bodies when they were 10 or younger. If that seems odd to you, let me ask you two questions: 

1 – How old were you when you learned certain foods were ‘good’ and certain ones were ‘bad’ and therefore, you were supposed to feel guilty when eating them? 

2 – How old were you when you first started hearing comments about your body from adults? 

In this podcast episode, Victoria interviews Kristina Saffran, the CEO of Equip, a virtual IOP program that a handful of my own clients have gone through. Kristina shares that she was diagnosed with anorexia at age 10. Even if you're not currently struggling with your relationship with food and your body, I guarantee someone you know is. Listening to this episode could help you learn a few ways to support the person you care about. 

Episode Description: 

Kristina Saffran, the CEO of Equip, joins RealPod to share her journey from battling anorexia at a young age to co-founding Equip, a company revolutionizing eating disorder treatment with virtual care. Kristina shares the genetic and environmental factors that contribute to eating disorders, her personal struggle with anorexia starting at age 10, and the challenges she faced during recovery. She discusses the importance of family-based treatment and the need for accessible, evidence-based care. Kristina also talks about the societal impact of diet culture and the mission of Equip to provide effective, at-home treatment. This episode dives into the complexities of eating disorders, the importance of early intervention, and Kristina’s vision for a future where everyone has the support they need to recover!

SNACK/FOOD/RECIPE 

High Protein Avocado Toast

What I actually ate for breakfast yesterday – multigrain toast with a blend of cottage cheese and avocado, seasoned with salt, pepper, chili pepper, and topped with pumpkin seeds. Years ago, an Instagram follower suggested the combo of chili pepper with pumpkin seeds, and I LOVE it! Also, topping my toast with pumpkin seeds is an easy way to increase the nutrient density since pumpkin seeds contain protein, unsaturated fats, fiber, and magnesium!