It’s Monday morning, your alarm goes off and as your feet hit the floor, you’re already stressed. Despite your best intentions, you didn’t get nearly as much sleep as you should have, you haven’t prepared your lunch, you haven’t scheduled your workouts for the week and you didn’t leave yourself enough time for a good breakfast or a relaxing morning routine.
If that sounds like you, you’re certainly not alone, but your week isn’t off to much of a healthy start. From there, it will be tough to eat healthy, find time for exercise and try to bounce back from your lack of sleep. Luckily there are a handful of simple things you can do to ensure the upcoming week (and all other weeks in the future) are healthier.
For the most important tips and hacks, we turned to nutritionists, dietitians and other health experts for their best simple advice on how to make each week healthier. Habits are formed over time and it's important to remember that what you do now will affect your health down the line.
Take a look at these expert hacks for a healthier week and start building better habits now.
Put Rubber Bands on Your Water Bottle
You’ve likely heard that in order to drink more water you should bring a water bottle with you throughout the day, but it can still be tough to know if you’re drinking enough. Alex Powell of Synergy Fitness Personal Training recommends rubber bands for tracking your intake. Simply put rubber bands around your water bottle and take off one band for every time you refill the bottle. At the end of the day, you’ll know you met your goal when all the bands are off.
Make Smart Substitutions
Small substitutions can make a huge difference in terms of nutrition. “In baking, substitute applesauce for the oil in the recipe. This trick keeps the moisture in without really changing the taste of the end product,” recommends Rene Ficek, a registered dietitian and the lead dietitian nutritionist at Seattle Sutton’s Healthy Eating. “Using low fat Greek yogurt…can replace sour cream or cream cheese in a recipe.”