Your Small Healthy Efforts

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Doin’ the Friday dance over here (it’s a combination of a fist pump and karate kick with the occasional air guitar). 


It may be gloomy outside, but it’s not too cold, and most importantly – it’s almost the weekend!




Basic yogurt mess:


Vanilla Greek yogurt

Uncooked oatmeal

Blueberries and raspberries


One Small Healthy Effort Giveaway


Thanks to everyone who entered the giveaway!  The winner is Tanya, who wrote that her small healthy effort was: “I move my body every day. Some days it’s just a 30 minute walk, but I always get at least that in. It not only is good for me, it makes me a happier person.”


Tanya’s prize is either the upcoming Healthy Tipping Point: A Powerful Program for a Stronger, Happier You book (available for pre-order on Amazon,Barnes and Noble, or Indie Bound) or my kids’ book, Operation Beautiful: For Best Friends (available for pre-order on Amazon, Barnes and Noble, and Indie Bound).

Healthy Tipping Point Operation Beautiful For Best Friends

There were so many other awesome small healthy suggestions that I thought I’d also list 10 of my favorites.


  • Angela:  “One small thing I do is practice breathing deeply in the car when I’m driving to and from work. It really helps me to slow down (both mentally, and in terms of driving too!) and relax all of the muscles in my body that have become tense from sitting at a desk all day.”


  • Jenny: “I keep a gratitude journal and try to write down at least 3 things I’m thankful for everyday. Some days all I can come up with is “indoor plumbing” or “good parking spot” but it still has helped change my perspective and now I go to bed in a good mood instead of ruminating over a bad day”


  • Gina: “I do pushups (almost) every morning after I get up. It helps energize me and get me going.”


  • Kelly: “Everyday, I engage in positive self-talk. I never realized how much I beat myself up until I started make a concerted effort to be positive. This has helped me to make strides in my professional and athletic life!”


  • Pop Tart Yogini: “I try and be as friendly as possible at work. It makes the day much more manageable when there’s a smile on my face and in my voice.”


  • MaryBe: “One small action I do everyday, is to NOT smoke. I quit 6 years ago, and I am grateful everyday for my ever-improving health. I still can’t believe how much better I feel. I encourage everyone to quit, right NOW.”


  • Kari: “I don’t take work home with me anymore.”


  • Martha: “One of my longest-running (and easiest!) healthy habits is to eat fresh produce at every meal and snack. This is especially good for those days when you want a PB&J rather than a salad — go ahead and have the sandwich, just add an apple or some bell pepper strips to the side. Easy!”


  • Mel: “I have work during the day and class at night, so I spend a good 30 minutes each night packing lunch, snacks, and dinner for the following day! I always have something healthy when I’m hungry.”


  • Ali: “I tell my daughter 3 things every morning about her that I love. They are not about her looks but about her personality. She is 2. I’m not sure she gets it, but it sure starts the day out on the right foot for me.”


Happy Friday!



  • CJ @ February 10, 2012, 9:32 am

    I loved reading what everyone does to make their days a little more healthy! It gave me some new ideas to try 🙂 Thank you for sharing!

  • Khushboo February 10, 2012, 9:35 am

    I love the last one- such a great way to bring her daughter up!

    • Heather February 10, 2012, 11:02 am

      agreed! awesome 🙂

      • JenATX February 11, 2012, 11:16 am

        Ali rocks. I know your daughter is going to appreciate those three things so much as she gets older 🙂

  • Angela @ Eat Spin Run Repeat February 10, 2012, 9:38 am

    Congrats to Tanya!! And thanks for the link love too. 🙂 The tips from everyone else are great – they’ve given me some more good ideas! Happy Friday Caitlin! 🙂

  • Stephanie @ Legally Blinde February 10, 2012, 9:42 am

    Thanks for compiling your favorites – so many good tips! I love the idea of a gratitude journal, and it seems very easy to incorporate into everyday life. I don’t have kids, but in the future I would love to follow in Ali’s footsteps and tell them 3 specific things that I love about them each day. Enjoy your Friday! Love your dance moves 🙂

  • Jana @ Newly Wife Healthy Life February 10, 2012, 9:59 am

    Bummer I missed the book giveaways! I love your message Caitlin, so positive and supportive of learning to love ourselves and our bodies! 🙂 I am so glad it’s almost the weekend too!

  • Poptartyogini February 10, 2012, 9:59 am

    I was so surprised and honored to make your list. Thank you for making my Friday! There’s an almost weekend happy dance going on over here too.

  • Tanya February 10, 2012, 10:09 am

    I won? Squeee!!! What an exciting start to my Friday morning. Thank you so much.

  • Sarah T. February 10, 2012, 10:14 am

    Love the last one about saying 3 positive things to her daughter. I do that too but more randomly. I’m going to start making a point of it everyday!

  • Shannon February 10, 2012, 10:19 am

    The 3 positive things to her daughter is so cute. Hopefully it’s a tradition she can keep up until she’s an adult. Definitely a great self esteem booster!

  • kathleen @ the daily crumb February 10, 2012, 10:23 am

    i’m on board with gina’s pushups! i’ve been doing 25 each morning (started off as 5 sets of 5, working up to more in a row!) such a small thing that takes me 5 minutes, but i’m already seeing results.

  • Mel February 10, 2012, 10:29 am

    ahh you picked my comment as a fav! Thank you! It is a pain to have to pack that much food everynight, but it is oh so worth it! i also pack my hubby lunch (b/c he would eat chips and salsa for lunch. haha) And I’m a vegetarian so I can’t just pack sandwiches all of the time. The key is making big batches of things on the weekend (quinoa, bean chili, lentil soup, rice) and adding to it for my meals (like adding veggies on top, making salads, bringing nuts, fruit, yogurt, etc).

  • Ali February 10, 2012, 10:46 am

    I know this comment is on the wrong page but I wanted to tell you my top 5. I noticed you were at babysrus so:

    1) My Medela Pump in style backpack.

    2)I like these swaddles with velcro because my girl hated having her arms down so this is a swaddle that works for the whole body or for under arms. Plus you don’t have to swaddle and tuck things in perfectly.

    3)I tried another brand first but the ‘summer infant’ clippers worked muuuch better. Also a good idea to get baby emory boards for the hospital because she may be born with sharp nails and it took me at least two weeks to get over my fear of the clippers. Have to be so careful…

    4)We call this thing ‘the taco’. She can nap in it or sleep in it if she is congested at all. It’s good till she’s 25 lbs!

    5)My co-sleeper. Attaches to the bed so she is right there for nursing but I don’t have to be paranoid about rolling on her although I know I wouldn’t… You may be bed sharing but if not this is an option too.

  • Krista February 10, 2012, 10:59 am

    Sarah asked me just last night when OB Best Friends was coming out. She’s pretty excited to see it! 🙂

  • Katie @ Peace Love & Oats February 10, 2012, 11:02 am

    Those are some great tips! Thanks for sharing! I meant to go through the comments but now I can just read these! haha, time saver!

  • Cindy February 10, 2012, 11:07 am

    I really hate oatmeal- I have food texture issues. When you mix the uncooked oatmeal in with the yogurt is it like granola? I’m trying to find a healthy alternative to just toast.

    • Caitlin February 10, 2012, 4:05 pm

      It’s not crunchy – it’s chewy.

  • Maryea {Happy Healthy Mama} February 10, 2012, 11:24 am

    I love Ali’s too. I’m stealing her idea! 🙂

  • Emily February 10, 2012, 12:01 pm

    Just preordered the book! Can’t wait to see it 🙂

    • Caitlin February 10, 2012, 4:05 pm

      Thank you!

  • Amber @ Busy, Bold, Blessed February 10, 2012, 12:01 pm

    TGIF! Yay for the weekend 😀

  • Annette @ EnjoyYourHealthyLife February 10, 2012, 12:33 pm

    Love those simple things–thanks for sharing 🙂 I guess I do DO more than i thought each day, haha!

  • Christie February 10, 2012, 1:48 pm

    Thanks for the tip round-up! I definitely need to work on more positive self-talk 🙂

  • Julie February 10, 2012, 2:10 pm

    Hi Caitlin

    You should tjeck out this blogpost – it is from a swedish blogger and she got over 1400 comments for that post. Her pictures has created a crazy debate whether she is “normal” or fat and the whole concept of women/picture-perfect-model bodies in the nordic coountries.

    • Caitlin February 10, 2012, 4:02 pm

      Oh I used Google translate to translate the comments so I could read a few – very interesting. I like that she posted those pics!

  • Amber K February 10, 2012, 2:22 pm

    I love all of those “small” healthy efforts! I got teary-eyed about the mother who says 3 things to her daughter about her personality. I wish my parents had said nice things to me as a child!

  • Lexi @ Cura Personalis Foodie February 10, 2012, 10:54 pm

    “I try to be as friendly as possible” –oddly it makes me happy when I’m more friendly than not!

  • MaryBe February 13, 2012, 11:28 am

    Just a reminder that quitting smoking would be a great Valentine’s Day present for someone you love <3

Healthy Tipping Point