3 Simple Ways to Move toward Health in the New Year

Every January I see goal sheets, habit trackers, and 30-day challenges promising a brand-new, “perfect” you. But when life gets busy, those lists often feel like more pressure than support. I’ve learned that focusing on three simple anchors—Greens, Gratitude, and Meditation—does more for my health than any elaborate plan ever has.

These anchors came from a beloved friend and mentor who still asks, 

“How are you doing with your greens? Your gratitude? Your meditation?”  Whenever I feel off-balance, I return to these questions, add in one small action, and realign.

1. Greens – Nourish the Body

Dr. Christopher taught us to build health on whole foods and dark-green vegetables. For me, “greens” means choosing the most vibrant food available and cleansing my body daily.

• Quart of fresh juice: one jar every day keeps my brain clear and my energy steady.
• Fruit first: whole fruit topped with chia, nuts, and a splash of coconut milk powers me through the day.
• Veggie-packed meals: loading lunch or dinner with raw or lightly
  steamed veggies prevents that 3 p.m. slump.
• Jurassic Green + Vitalerbs: I notice the difference on days I skip them—so does my mood!

Start wherever you are: add one extra fruit or vegetable today or stir a scoop of Jurassic Green into fresh squeezed orange or pineapple juice (a favorite at our house!). These
small choices add up, energy increases and cravings begin to fade.

2. Gratitude – Feed the Spirit

A one-line gratitude entry each night changes everything. On hard days I might only write, “I’m grateful for clean socks,” but the act still shifts my
heart. Over time the list grows longer and gratitude appears more often throughout the day.

Gratitude spills into other areas too—preparing food with love, thanking the people around you, creating art, or gifting yourself five quiet minutes. These practices keep us focused on possibilities and invite laughter and peace. 

3. Meditation – Guide the Mind

Meditation isn’t only sitting cross-legged (though quiet breathing is powerful). For me, it includes:

• Morning movement: yoga, stretching, or a brisk
  walk.
• Mind check-in: noticing belief patterns and choosing what to keep or release.
• Curiosity: learning something new, asking better questions, staying present with feelings.

Some mornings are gentle and others stir up
hard emotions. But even five tech-free minutes of stillness lets me set an intention that carries through the day. 

Start small: sit, breathe, listen. Opening with a simple box breath (in 4 / hold 4 / out 4 / hold 4, and repeat) or a 3-6-9 breath pattern is a simple way to start and can release stress quickly.
Meditation or breathing apps can also help—but remember to honor your own rhythm.

Begin Now

No special equipment is required—only a decision to care for yourself.

Choose a healthier food, write one gratitude line, breathe for five minutes. These simple steps, chosen daily, create lasting change.

Here’s to a year of steady, joyful health—one green sip, grateful note, and quiet breath at a time.

Tara Christopher Eyre is a Master Herbalist and Foot Zone Therapist who loves helping people find and stay on their path to better health. She is grateful to walk in the footsteps of her grandfather, Dr. John R. Christopher, and finds joy in sharing simple, natural ways to support the body and soul.