Five Simple Health Hacks

We are coming up on 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.

Choose wisely

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

Sleep 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)