By Paige Green, Hy-Vee Dietitian on Monday, March 2, 2020
Try these 20, 20-second health hacks during 2020
No time to be healthy? No problem.
These quick and easy health hacks, suggested by your Hy-Vee dietitian, can fit right in your busy day.
1. Skip the snooze button
There’s nothing more satisfying than silencing your phone and dozing off again. Yet, this small act of rebellion interferes with your body’s natural wake mechanism meaning you'll feel more exhausted during the day ahead. Rise and shine with your alarm and tackle the day.
2. Drink your coffee black
Save time (and calories) and skip the cream and sugar. The darker the hue, the better the health benefits. Caffeine has shown to improve focus.
3. Make time for breakfast
It’s not just breakfast – it’s your A.M. attitude adjuster. In a rush? Grab a yogurt and a piece of fruit from the fridge to kick start your day the right way.
4. Order a small
Don’t want to give up your favorite coffee drink? Order a smaller size (and hold the whip) to reap big health benefits.
5. Size down your plate
The average plate size in the 1960 was 9 inches. Today? About 12 inches. Smaller dinnerware keeps portions in check. Plus, you’re likely to trick your brain into thinking you’re eating more.
RELATED: Save time with these meal prep tips
6. Swap your white bread for whole wheat
The darker, the better. Whole grains are chocked full of fiber, helping you feel fuller, longer.
7. Say “no” to seconds
Your new mantra can be “one and done.” By saying "no" to a second helping or a second glass of wine can save on calories.
8. Stand while working
Standing burns 50 more calories per hour than sitting. No standing desk? Take a break every hour and go for a walk around the neighborhood or office.
9. Put down the salt shaker
Time to stop mindlessly sprinkling salt on your food (or salting foods without tasting them).
10. Skip the candy aisle
Remove the temptation to snack on sweets at home by not buying them at the store.
11. Put fruit on your counter
Say goodbye to the cookie jar, and swap it for a bowl of apples, oranges and bananas. You’re more likely to grab a healthy snack if it’s in plain sight rather than stored away.
12. Stop your scroll
Use your phone to find a quick and healthy recipe rather than swiping through Facebook.
13. Sip smarter
What’s wet, clear, and keeps energy levels high? Why, that’s water of course! H2O goal: Take your weight and divide by two. That’s how much water (in oz.) you should be drinking daily.
14. Turn off the TV
Studies show we eat more while watching TV. Put down the remote and enjoy dinner and conversation with your family.
15. Look up restaurant menus
Ordering take-out for dinner? Decide what to order before you make the call to prevent impulses.
TRY THIS RECIPE: Mini Shrimp Pesto Pizzas
16. Eat only half
Restaurant meals are typically twice as much as you should be eating. Place half in a storage container and you just scored lunch for tomorrow.
17. Brush your teeth right after dinner
Curb dessert cravings with minty fresh breath. You’ll be less likely to reach for the chocolate after brushing your pearly whites.
18. Set out your sneakers the night before
Or, do one better and sleep in your workout clothes. Exercise first thing in the morning, and feel accomplished the rest of the day.
19. Share your goals
Tell your friends and family what you want to achieve. Accountability will lead to greater success.
20. Set your alarm for earlier
Not enough hours in the day? Rising earlier can help you cross off tasks before the sun pops up, leading to less stress and a happier you!
Paige Green received her Bachelor of Arts degree in Business Management at the University of Northern Iowa in 2012. She pursued her passion for nutrition at Iowa State University, where she earned her Bachelor of Science degree in dietetics during the spring of 2015. She is a member of the Academy of Nutrition and Dietetics and the Iowa Academy of Nutrition and Dietetics. Paige truly sets out to educate individuals on finding a healthy balance in life and her passion for people and nutrition inspires clients of all ages. You can find Paige at the Ames Hy-Vee on Lincoln Way.