26 Jan Five Simple Health Hacks
We just passed the annual “Quitter’s Day”, as determined by Strava, the social network for athletes. This is the day when most people have already given up on their annual commitment to themselves – their new year’s resolutions. If this sounds familiar, here are a few simple hacks to improve your health, to improve your meals, to add health benefits and to resume your healthy habits:
Offset treats with healthy snacks
If you know your family is having dessert tonight, why not cut up some fresh veggies and enjoy them with hummus or black bean dip as an afternoon snack. This addition of fiber, healthy fat and protein will fill you up, so you’ll be satisfied with a small piece of cake instead of a large one. This strategy is a great way to crowd in healthy foods and leave less room for foods that will leave you feeling sluggish.
There are days when you ‘need’ that glass of wine or chocolate after dinner. Take a balanced approach. Do you need both the wine and the chocolate or will one suffice? If you choose both, consider a wine spritzer and a square of dark chocolate, instead of two glasses of wine and the whole bag of Reese’s peanut butter cups.
Add probiotic foods
Sometimes when you are craving sweets, eating something sour can offset the craving. Try eating a sour dill pickle, some sauerkraut or kimchi. These foods provide a good source of probiotics, as well as some new flavors to your plate. Kombucha and kefir are two fermented beverages that taste great and replenish your healthy gut bacteria. Check the label to avoid too much added sugar.
Don’t forget prebiotics
In addition to probiotic foods, you need prebiotics – sources of dietary fiber that feed your healthy gut bacteria. Some favorite food sources of prebiotics are onions, garlic, leeks, artichokes and asparagus. Prebiotic foods nourish your friendly gut bacteria, which leads to a healthier digestive system and supports your immune system. (1)
Get your ZZZZs
Okay, sleep is not a meal tweak per se, but it is critical because it affects how you eat and what foods you turn to when you’re hungry. Restful sleep helps regulate your cortisol levels, which is important since elevated cortisol levels can lead to increased hunger and cravings. In addition, good sleep can strengthen your immune system and help you fight off infections. (2)
If you find you still struggle to avoid the chips, chocolate or wine as you relax in front of the tv, you are not alone. Many of the foods in our Western diet have been chemically created in a lab to turn on the pleasure receptors in your brain. Thus, you crave move. However, you have the power to take back control!
Need more information on which foods support your immune system? Check out this expert roundup (in which I’m proud to be featured), where 29 experts provide their favorite immune supporting foods!
If you are ready to push the Reset Button on 2021 and get back to healthy habits, Join the February Effortless 3-Day Reset Program!
With delicious vegan soups prepared for you and delivered to your door, all you have to do is heat and enjoy! Many healthy snacks are allowed during the program so you can enjoy the three days without feeling hungry or deprived.
Get back on track with your wellness goals in 3 days. You will be amazed at how much you learn about yourself and your habits in such a short amount of time!
Simple, easy and delicious!
Don’t miss your chance to enjoy three days of no-cooking, no-mess, no-fuss, and no-meal planning! Registration is now open for the February 8th program.
PS Stay tuned for the Get off the Emotional Eating 5 Day Fix, coming in mid-February. If you are ready to make a change now, email me at Elizabeth@puresimplewellness.com and schedule your free 20 minute strategy session to get started.