Go 'plogging,' eat sauerkraut and smell citrus — plus 7 more health tips to help you have a great week

Hello, Yahoo readers! My name is Kaitlin Reilly, and I am here to share the best health and wellness tips of the week.

With grocery prices on the rise, you’re probably looking to get more bang for your buck by zeroing in on food that has more to offer, and helps you hit your health goals. “High protein?” Yes, please. “Heart-healthy?” Sounds great. But do the claims you see plastered all over food packaging actually mean anything? This week, Yahoo Life Contributor Mikaela Conley explored the practice of “nutriwashing,” aka using buzzwords to make food seem healthier than it is.

Her tip? Instead of looking for these specific labels, read the ingredients list, and avoid things like hidden sugars, artificial colors, flavors, preservatives and hydrogenated oils. Your best bet, one dietitian told Conley, is to go for single-ingredient foods — after all, the only thing in an avocado is — you guessed it —“avocado.”

Check out your local weather forecast and take a peek at your horoscope should you seek advice from the stars. Then read about the small steps you can take to make this week better.

🌎 Go ‘plogging’

April 22 is Earth Day, and if you’re looking for an activity that’s both good for you and the planet, try “plogging” — the quirky word for picking up trash as you go for a jog (or even just a stroll through the park). Just bring along a garbage bag and gloves (or maybe even a trash grabber) and grab any litter you encounter. Not only will you help beautify your area, you’ll be getting good exercise along with the benefits of spending time outdoors. (Just remember to wear sunscreen, even if it’s cloudy.)

🌭 Add sauerkraut to everything

If you’re only putting sauerkraut on hot dogs, you’re missing out. A study from UC Davis found that this fermented cabbage has major gut health benefits, aiding in digestion and protecting against illness and inflammation. Add a scoop to your dinner plate, mix it with kielbasa and potatoes or whip up a tangy sauerkraut salad instead of coleslaw for your next cookout.

🍊 Stop and smell the oranges

Do you remember when people on TikTok were eating oranges during their morning shower because they thought the smell was energizing? They had a point. Donna Audia, an integrative medicine nurse, tells Real Simple that sniffing citrus offers a natural way to lift your spirits. Studies have shown that the smell of orange essential oil can boost your mood and alleviate stress by lowering your cortisol levels. While you can always just purchase citrus oil, going straight to the source comes with added perks. Adding an orange to your breakfast — the fruit boasts fiber, vitamin C and folate — and deeply breathing while peeling it will give you that much-craved sense of calm.

🍽️ Make mealtime intentional

Life is busy, and sometimes the only way you can squeeze in lunch is to eat at your desk while answering emails. But as dietitian Barbie Cervoni wrote in EatingWell this week, mindless meals often lead to overeating, as we don’t give our brains and bodies the time to process our hunger and fullness cues when we’re distracted. That’s dangerous for our overall health, as it could lead to an increase in visceral fat, which surrounds your internal organs and is linked to higher risks of heart disease and type 2 diabetes.

This week, try to give at least one meal per day your full attention. It could look like waking up 10 minutes earlier to savor your morning oatmeal at the table rather than scarfing it down, or taking your lunch outside rather than eating through a meeting.

😊 Prioritize what makes you feel good

If you’re going through a particularly stressful week, your instinct may be to cut back to only the essentials — like, say, focusing entirely on that family problem you’re battling, or the big work project that demands most of your attention. But Lindsey C. McKernan, associate professor in the Department of Psychiatry and Behavioral Sciences at Vanderbilt University Medical Center, told Self this week that making time to do the things you enjoy reduces stress and makes you feel less, not more, overwhelmed.

McKernan’s strategy is to keep a list of five things she enjoys on her desk, then refer to it when she’s in need. Those things could be listening to a favorite podcast, taking a walk around the block or reading a magazine with a cup of hot tea by your side. While you may not have the ability to do all of these things during an extra-busy season, just a few minutes can bring you the peace you need to tackle the rest of life.

💬 Yap

April 25 is National Telephone Day. You may have your cellphone glued to your hand most times of the day, but when was the last time you used it to make a long call to a dear friend? This week, use the holiday as encouragement to embrace “yapping,” aka the art of talking about nothing in particular. Doing so can help us stay connected to the people we care about, which is important for combating loneliness. “Chitchat is the social glue that holds communities together and helps us feel like we’re part of something larger than ourselves,” clinical psychologist Andrea Bonior tells Self. So, give that pal a ring!

☕ Add creatine to your coffee

Longevity expert Nathan Price shared a tip for coffee lovers with Parade: Add creatine powder to your morning brew. Why? The supplement is known to support cognitive function by providing energy to brain cells, and is especially helpful after sleep deprivation — which might be why you’re reaching for coffee in the first place. Creatine also helps build muscle and could boost your gains in the gym.

🥚 Turn your Easter eggs into egg salad — safely

Sunday is Easter, and if you celebrate, there’s a chance you may have some leftover Easter eggs lying around. While it’s OK to consume eggs that have been dyed with food-safe coloring, you should avoid eating eggs with cracked shells that may have been exposed to bacteria. You should also consider how long those eggs have been sitting out. According to the USDA, hard-boiled eggs shouldn’t be left unrefrigerated for more than two hours; any longer and they should be tossed to avoid the risk of food-borne illness.

In the clear, but now have oodles of eggs to eat? Turn those pretty pastel eggs into egg salad, which you can lighten up by swapping out half the amount of mayo for plain Greek yogurt. Don’t forget to add some herbs like dill and smoked paprika.

🌧️ Go outside in the rain

A rainy day doesn’t have to mean hitting your treadmill instead of a trail. As Jennifer Walsh recently wrote for Yahoo Life, there are some perks to taking a rain walk. Walking on slippery surfaces can engage your body’s stabilizing muscles, and the cooler temps outside may mean you’ll get in more steps without overheating. And since spending time outdoors comes with mental health perks, you may find a sense of calm among the drizzle.

📕 Read a book

April 23 is World Book Day, so celebrate by picking up that novel or nonfiction book you’ve been meaning to dive into. Reading comes with loads of health perks, including improving your sleep when you do it before bed. Regularly cracking open a book can help stave off cognitive decline. Plus, studies have shown that reading for 30 minutes is as effective a stress reducer as doing yoga for the same length of time.