I’m all for making small changes in your life that lead to great success. Rome wasn’t built in a day, and so wasn’t a healthier body and state of mind! Here are my five nutrition hacks you can add to your day that will take you no time at all.
1. Drink 16-24 oz. of water as soon as you wake up
Those who know me, know that I always have a water bottle on hand. If not, then I’m searching for the nearest fountain. I drink water all.damn.day, but it’s a habit that has helped with digestion, my complexion, and makes me feel just a bit more energetic. One of the best things you can do is to start the day with a glass of water. Add a squirt of lemon if you’re feeling feisty. This will set you up for digestive success and get you rearing to go. Would you believe me if I told you that I don’t drink coffee? I’m that annoying person at 6am who is all #geteverythingdone! Water is your friend, people.
2. Eat a high protein breakfast (20-30g)
You may not be a bodybuilder, but lean protein is essential for maintaining muscle mass, keeping bones healthy, and keeping you feeling full throughout the day. I like to tell people to aim for at least 20-30g at breakfast to help start the day off right and keep cravings at bay. What does 30g of protein look like? Check out these High-Protein Breakfast ideas from Shape Magazine.
Egg Scramble (26g of protein)
Scramble one whole egg and two egg whites and cook. Place on slice of Ezeikel bread and top with 1 ounce light Swiss cheese and 2 tablespoons avocado.
Greek Yogurt Parfait (26g of protein)
Top 1 cup of plain Greek yogurt with 4 tablespoons of almonds and 1 cup of fresh blueberries.
Smoked Salmon Toast (25g of protein)
Top two slices of Ezeikel bread with 2 ounces of smoked salmon and 2 light spreadable cheese wedges.
My personal fave (23g of protein)
3/4 cup low fat cottage cheese topped with 1/2 cup blueberries and 1 tablespoon hemp seeds
3. Eat Your Lunch Away From Your Desk
I am totally guilty of eating my lunch at my desk, and often that’s just reality. What you can do though is get up and move to another location, or take it al fresco. Not only will this help prevent eye strain by giving your eyes a break, but you also bring the focus to your meal and not your email. Take the time, even if it’s only 5 minutes to chew, smell, and really taste your food. Chances are, you won’t feel like the day blurred together, and give yourself a little break.
4. Go for a walk instead of raiding the pantry
How many times have you come home from work and gone straight to the pantry for a snack? Often we’re just seeking a distraction from our day and looking for something to soothe our nerves. Instead of grabbing a bowl of cereal, lace up those sneakers and head outside for a brisk walk. All you need is 20-30 minutes to get your heart rate up and clear your head. Use this time to sort through the day’s events. If you live in an area with limited walkways, try walking around in your house, or turn on some music and dance around. Just get moving!
5. Close the kitchen after dinner
I believe it was on an old episode of Oprah where I first heard someone say you should never eat after 7pm. While there’s no true evidence that shows that eating after 7pm is bad for your health, it’s more in the ritual itself. Closing the kitchen after dinner, wiping the countertops, and turning off the light, will signal to your brain that the day is done, and can prevent mindless late-night snacking. You don’t need dessert everyday, but if you find yourself craving something at night, try a non-caffeinated tea. The warm liquid is soothing, and there are so many flavor varieties to choose from! I am a bit of tea freak, and my current favorites include:
The Republic of Tea Get Gorgeous Tea
Yogi Bedtime Tea, Caffeine Free, Soothing Caramel Tea
Bigelow Green Tea with Pomegranate
Do you have a favorite “health hack?” What do you do when hit the afternoon slump?