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January Newsletter

  • Writer: Muntaha Murad
    Muntaha Murad
  • Jan 15
  • 3 min read

Updated: Mar 26


"Wellness is a journey, not a destination."




Dear Friend,

 

January can feel overwhelming, can’t it? Everywhere you look, it’s 'New Year, New You.' But here’s the truth: health isn’t about a reset or perfection —it’s about progress, one small step at a time.  It’s not about what you do some of the time, it’s about what you do most of the time.

 

For this month, I’ve been reflecting on how best to embrace wellness in a way that feels natural, not forced. Instead of focusing on massive goals, let’s honour the small wins that carry us forward.

 

Here are some thoughts to guide your journey this month: 

Impactful Micro Habits: Enjoy some of these simple yet impactful habits that are relatively easy to incorporate into you day:

 

1. Start Your Day with a Glass of Water - Hydrate first thing in the morning to jumpstart your metabolism and replenish your body after sleep.

 

2. Take a 5-Minute Movement Break Every Hour – Set an alarm and stand, stretch, or take a short walk to counteract the effects of prolonged sitting and boost circulation.

 

3. Add One Extra Vegetable to Every Meal - Sneak in more nutrients by having mushrooms or spinach with your eggs, adding an extra handful of greens to your sandwich, or mixing veggies into soups and pasta.

 

4. Practice Deep Breathing Before Meals - Take three deep breaths and release slowly before eating to calm your nervous system, improve digestion, and cultivate mindfulness around food.

 

5. Set a Consistent Sleep Time - Going to bed and waking up at the same time daily helps regulate your circadian rhythm, improving both energy and focus. 

 

 

Reframe Resolutions:  I recognise that many people set health resolutions in January and this is a great thing when they work for you. Often times, people give-up before they started or they end up with a gym membership that they don’t use.  Something that may help long-term success is to use kinder language. 

 

So for example, instead of

"I need to lose weight," try "I want to nourish my body better."

“I have to exercise more” try “I’m excited to find activities I enjoy that get me moving.” 

“I need to stop eating junk food” try “I want to make better choices about how I fuel my body.”

 

Remember, Health Has No Deadline: It’s about how you feel today and the choices you’re making—not about ticking boxes on a list.

 

January Recipe:Here’s a warming, plant-based meal that’s adaptable if you’d like to add meat or fish:

 

Mediterranean Quinoa Bowl

Ingredients:

  • 1 cup cooked quinoa

  • 1 tin cooked chickpeas

  • 1/2 cup cherry tomatoes, quartered

  • 1/2 cucumber, diced

  • Chopped parsley, mint and dill – as much as you like

  • Small clove garlic crushed

  • 2 tbsp olives, chopped or ready sliced

  • Handful of broken toasted walnuts

  • 2 tbsps extra-virgin olive oil

  • Juice of 1/2 fresh lemon

  • Optional: Grilled chicken, shrimp, or salmon

Instructions:

  1. Combine quinoa, chickpeas, herbs, vegetables, garlic and olives in a bowl.

  2. Drizzle with olive oil, and lemon juice; toss to coat.

  3. Top with your choice of meat or fish, if desired.

 

Tips:

Ø  I use the Merchant brand pre-cooked red and white quinoa when I am short of time

Ø  Add chopped red onion or spring onion for a stronger flavour

Ø  Add any nuts and seeds that you enjoy or have in your store cupboard

 

Wishing you a January full of moments to celebrate, no matter how small.

 

Warmly, your friend and coach,

Angella

Feel Good Health Coach




 

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