Now that it's officially the end of January, our good intentions are starting to wane, and we're getting lazy about looking after ourselves. With the cold weather about to set in, this is the time of year when our bodies are most in need of a boost. So instead of going back to our usual ways, we've put together some simple ways to give ourselves a boost.  One of the best ways to keep energy levels up is to take a look at what we're eating on a regular basis and make some small changes. Sounds simple enough, right? Here are six easy swaps to get you started. When you're firing together fajitas... Serve them with non-fat Greek yoghurt instead of sour cream. Not only will it leave you feeling less full, you'll also get a protein boost and your arteries will thank you. Use the same trick when you're preparing casseroles, salad dressings and soups: substitute the cream or mayonnaise you’d normally use for Greek yoghurt, and you’ll notice the difference. When you're making a wrap for your lunchbox... Reach for iceburg lettuce instead of your usual tortilla or pitta. This particular swap might take some getting used to, but when you start to feel the effects of consuming fewer carbs, it’ll be worth it. And if you think about it, the flavour comes from what’s inside the wrap, right? If you’re not a lettuce fan, pick up wholemeal wraps instead of plain ones – you’ll head back to your desk feeling lighter. When you’re making Bolognese… Ditch the spaghetti for courghetti. What's courghetti? It's courgette shredded into ribbons using a magical gadget called a sipralizer (you can pick up one of these online for around €40). You'll feel like you're enjoying a big bowl of pasta but you won't be left with that heavy feeling that comes with tucking into our carb-laden friend. Spiralizers work best with thicker vegetables like carrots, cucumbers, sweet potato and butternut squash, and they're a foolproof way to make veggie alternatives to spaghetti, linguine and noodles. When you're cooking with oil... Use a spray oil instead of butter or the usual generous glugs from a bottle. Using less oil means your food will be less greasy and your frying pan will be easier to clean! When it’s burger and chips night… Cook up some sweet potato fries instead of deep fat frying potato chips. Cut the sweet potato into chips, toss with olive oil and roast in the oven for 30 - 40 minutes until crisp. Trust us, these are delicious. And if you want to be really good, replace your beef burger with turkey (the leanest meat out there), and pop it in a wholemeal roll. When you're having a curry... Why not try cauliflower rice instead of basmati or white rice. Gluten-free and surprisingly tasty, this is a great way to give your heart a boost. Just chop fresh cauliflower into florets small enough to fit into a food processor (make sure the cauliflower is completely dry before using), and pulse until it has the texture of rice. Then cook in a frying pan for five to six minutes until it's slightly crispy on the outside but tender on the inside.   This article is sponsored by Avonmore Slimline Milk. Whether it's for your mid-morning bowl of cereal or afternoon Americano, why not reach for Avonmore Slimline Milk during your weekly shop. It's fat free and also enriched with iron, folic acid and vitamins C and D to help release energy during the day and give the body the boost it needs during a busy week.