Mid December Reset

Table Talk: What to Do When Routines Start Slipping

By mid-December, even the best routines can start to unravel.

Work gets busier. Calendars fill up. Travel, parties, errands, and end-of-year deadlines pile on. If you started December feeling motivated and now feel tired, off-schedule, or inconsistent — you’re not failing. You’re human.

A reset doesn’t mean fixing everything. It means choosing a few simple habits that help your body feel supported during a busy season — and letting the rest go.

Why Routines Feel Harder Right Now

December asks a lot of us:

• Irregular schedules

• Later nights and disrupted sleep

• Heavier meals and more eating out

• Less daylight and colder weather

• More mental and emotional stress

When life ramps up, rigid wellness plans tend to break. The solution isn’t more discipline — it’s flexibility.

Your 5-Step Mid-December Reset

You don’t need to do all of these. Pick one or two and build from there.

1. Aim for One Balanced Meal Today

Not the whole day. Just one meal.

Think:

• ½ plate vegetables

• ¼ lean protein

• ¼ whole grains or starchy vegetables

• A little fat for flavor and satisfaction

Breakfast counts. Lunch counts. Dinner counts. One balanced plate can help steady energy, digestion, and blood sugar for the rest of the day.

2. Add 10 Minutes of Movement

Forget workouts for a moment. Movement doesn’t have to be intense to matter.

Try:

• A short walk outside

• Gentle stretching before bed

• A quick YouTube mobility video

• Parking farther away and walking more during errands

Ten minutes is enough to boost circulation, reduce stress, and support sleep — especially during busy weeks.

3. Hydrate Before You Complicate It

Holiday schedules often mean more caffeine, more sodium, and less water.

Start simple:

• One full glass of water in the morning

• One glass before your next meal

That’s it. If you want more, great — but this alone can help with energy, digestion, and headaches.

4. Choose One Thing to Remove

A reset isn’t only about adding habits — it’s also about creating space.

Ask yourself:

• What’s one thing I can let go of this week?

• One extra obligation?

• One unnecessary errand?

• One “should” that isn’t serving me?

Protecting your energy is part of wellness.

5. Reset Your Evenings, Not Your Mornings

Instead of trying to fix everything at 6 a.m., focus on nights.

Try:

• A consistent bedtime window (within 30 minutes)

• No screens for the last 20 minutes

• A calming routine: stretching, reading, prayer, or tea

Better sleep supports better choices the next day — without extra effort.

The Goal Isn’t Perfection — It’s Return

Wellness during December isn’t about sticking to a plan flawlessly. It’s about returning — to water, to balanced meals, to movement, to rest — whenever you can.

You don’t need a fresh Monday, a new week, or a new year to begin again.

You can reset today.

Dietitian’s Reminder

Small habits done imperfectly still support your health. Choose what fits your season, leave the rest, and trust that consistency over time matters far more than doing everything “right.”

You’re allowed to move through December supported — not stressed.

The Dietitian’s Dish: Lemon Garlic Sheet Pan Salmon & Veggies

This lemon garlic salmon is a simple, nourishing dinner that comes together on one pan with minimal prep and cleanup. It’s rich in heart-healthy fats, packed with fiber-rich vegetables, and light enough to support energy during a busy December week.

Ingredients (Serves 4)

For the Salmon

• 4 salmon fillets (4–6 oz each)

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• ½ teaspoon salt

• ¼ teaspoon black pepper

• Zest and juice of 1 lemon

• Lemon slices, for topping

For the Vegetables

• 3 cups broccoli florets or green beans

• 1½ cups baby potatoes, halved (or cubed sweet potatoes)

• 1 tablespoon olive oil

• ½ teaspoon garlic powder

• ½ teaspoon salt

• ¼ teaspoon black pepper

Instructions

1. Preheat the Oven
   Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil.

2. Prep the Vegetables
   Toss broccoli and potatoes with olive oil, garlic powder, salt, and pepper.
   Spread evenly on the sheet pan.

3. Roast the Vegetables
   Roast vegetables for 15 minutes, stirring once halfway through.

4. Season the Salmon
   While vegetables roast, pat salmon dry. Drizzle with olive oil and season with garlic powder, salt, pepper, lemon zest, and lemon juice.

5. Add Salmon to the Pan
   Push vegetables to the sides of the pan and place salmon fillets in the center. Top with lemon slices.

6. Finish Roasting
   Return pan to oven and roast for 10–12 minutes, or until salmon flakes easily with a fork.

7. Serve
   Serve warm as is or with quinoa, brown rice, or crusty bread for a more filling meal.

RD Notes: Why This Recipe Works

• Balanced plate: Salmon provides lean protein and omega-3 fats, while vegetables and potatoes add fiber and slow-digesting carbohydrates.

• Heart-healthy: Rich in omega-3 fatty acids, which support cardiovascular and brain health.

• Low stress cooking: One pan, minimal prep, and easy cleanup — perfect for busy weeknights.

• Customizable: Swap vegetables based on what you have (asparagus, carrots, or Brussels sprouts work well).

• Leftover friendly: Flaked salmon is great for next-day salads, grain bowls, or wraps.

Thanks for pulling up a chair at The Dietitian’s Table - see you next week!