Weekly tips
Weekly Tips: January to March
Twelve ready-to-use weekly tips for January through March. Copy them into your bulletin, newsletter, slides or social posts. Each one has a verse, a fact and one small action.
Week 1 · January · Stewardship
Eat real food
“So, whether you eat or drink, or whatever you do, do all to the glory of God.”
1 Corinthians 10:31
Did you know? The 2025–2030 Dietary Guidelines sum up healthy eating in three words: “eat real food.”
This week: Add one whole, unprocessed food to each meal this week.
Week 2 · January · Stewardship
Sleep is a gift
“He gives to his beloved sleep.”
Psalm 127:2
Did you know? Adults 18–60 need 7 or more hours of sleep a night (CDC).
This week: Put your phone down 30 minutes before bed every night this week.
Week 3 · January · Stewardship
Some movement beats none
“While bodily training is of some value, godliness is of value in every way.”
1 Timothy 4:8
Did you know? 150 minutes of moderate activity a week is just 30 minutes, 5 days a week (CDC).
This week: Take a 20-minute walk after lunch and pray for one person.
Week 4 · January · Stewardship
Choose water
“Whoever drinks of the water that I will give him will never be thirsty again.”
John 4:14
Did you know? The Dietary Guidelines recommend water and unsweetened drinks instead of soda, fruit drinks and energy drinks.
This week: Replace one sweet drink a day with water.
Week 5 · February · Heart health
Guard your heart
“Keep your heart with all vigilance, for from it flow the springs of life.”
Proverbs 4:23
Did you know? Heart disease is the leading cause of death in the United States (CDC).
This week: Know your blood-pressure numbers. Ask at your next doctor visit or pharmacy.
Week 6 · February · Heart health
Half your plate
“Test your servants for ten days; let us be given vegetables to eat and water to drink.”
Daniel 1:12
Did you know? The Dietary Guidelines suggest about 3 servings of vegetables and 2 of fruit a day.
This week: Fill half your dinner plate with vegetables every night this week.
Week 7 · February · Heart health
Eat only enough
“If you have found honey, eat only enough for you.”
Proverbs 25:16
Did you know? The new guidelines suggest no more than 10 grams of added sugar per meal, about 2½ teaspoons.
This week: Check the added sugar on the labels of three foods you eat often.
Week 8 · February · Heart health
Better together
“Two are better than one… For if they fall, one will lift up his fellow.”
Ecclesiastes 4:9–10
Did you know? Lifestyle medicine counts social connection as one of its six pillars of health (ACLM).
This week: Invite someone to walk with you this week.
Week 9 · March · Fasting and Lent
When you fast
“And when you fast, do not look gloomy like the hypocrites.”
Matthew 6:16
Did you know? Fasting from food isn’t safe for everyone, including people with diabetes, pregnant women and anyone under 18.
This week: Plan a one-meal fast, or a fast from something other than food.
Week 10 · March · Fasting and Lent
Not by bread alone
“Man shall not live by bread alone, but by every word that comes from the mouth of God.”
Matthew 4:4
Did you know? A Daniel fast keeps to vegetables, fruit, whole grains, beans and water.
This week: Try a one-day Daniel fast, and read a Psalm at each meal.
Week 11 · March · Fasting and Lent
Share your bread
“Is it not to share your bread with the hungry…?”
Isaiah 58:7
Did you know? Food pantries welcome healthy staples like canned beans, canned fish, oats and brown rice.
This week: Give the cost of a skipped meal, or a bag of staples, to a food pantry.
Week 12 · March · Fasting and Lent
Rest in Him
“Come to me, all who labor and are heavy laden, and I will give you rest.”
Matthew 11:28
Did you know? A consistent sleep schedule is one of the CDC’s top habits for better sleep.
This week: Go to bed and get up at the same time every day this week.
Sources: Dietary Guidelines for Americans, 2025–2030; CDC: About Sleep; CDC: Adult Activity; American College of Lifestyle Medicine. Fasting safety: Bastyr University.