• Amy Salman

3 Tips To Spring Clean Your Health


Did you make New Year's resolutions? If so, how has it been going? Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days and only 8% accomplish them.


Now, with the arrival of spring comes thoughts of cleaning up our homes and closets and getting rid of those heavy sweaters and jackets. With the longer, lighter days, it's also a perfect time to re-think some of the foods that kept you cozy this winter and may have packed on a few unwanted pounds.


Are you ready to take action to spring clean any unhealthy habits by saying goodbye to heavy winter foods and welcome the seasonal produce that’s available this time of year?


Let's go! Here are three simple ways to transition into this new season.



Re-Examine Portions


If you found yourself eating too much processed food, sugar and refined carbohydrates this winter, use this simple plate tool to re-examine portion sizes.


Instead of counting calories and trying to eliminate foods from your diet which can feel depriving, think about crowding out the bad stuff by adding in more of the good stuff.


Start by dividing your plate in half and fill 50% of the plate with colorful vegetables and some fruit. Think about eating the rainbow every day for optimal health. Add 25% lean protein like chicken, fish, turkey, tofu and 25% whole grains like quinoa, brown rice or another whole grain. If you avoid grains, add more vegetables to fill the plate.


Add in some healthy fat like extra virgin olive oil, avocado, nuts or seeds. Healthy fats keep you full and satisfied and prevent you from grabbing that cookie an hour after a meal.


Drink plenty of water. This helps increase energy, flushes out toxins, promotes weight loss, regularity and boosts your immune system. Add fresh fruit like lemon, lime, orange, kiwi and cucumbers for added flavor or opt for seltzer water. Drink 2 glasses first thing in the morning and 15 minutes prior to meals.


Explore other factors that contribute to your overall well-being. While re-examining your portions, take a look at what else might be weighing you down. Personal and professional relationships? Not enough exercise or sleep? Lack of joy or creativity?


Re-examine what else might need change and get inspired to clean up all aspects of your life for optimal health and happiness!



Clean Up The Kitchen


Is your refrigerator and pantry set up for success or sabotaging your best efforts to get healthy? Go through both and start to toss the processed foods or anything with more than 5 ingredients on the label. If you can’t pronounce what’s on the label, your body won’t understand what it is either.


Instead, replace with seasonal produce, whole grains, organic and grass-fed meats, raw nuts and fermented vegetables.


Prepare by having plenty of pre-cut vegetables available to grab and go, a bowl of fresh fruit on the counter and mason jars filled with raw nuts to leave on the counter. Having healthy options in sight will leave you less tempted to grab the chips and cookies.




Switch Your Produce


Tired of apples, bananas and root vegetables? Take a look at the new produce available at your local farmers market or grocery store. Some things to look for are asparagus, artichokes, apricots, strawberries and radish. Remember the more variety and color, the more vitamins, minerals and nutrients!


Strawberries, are delicious and low in calories . They are rich in vitamin C, taste great plain, added to mixed green salad and are a perfect dessert!


Asparagus is a nutrition powerhouse. They are full of fiber, folate, vitamin K and iron. Easy to prepare, simply roast with some extra virgin olive oil, sea salt and fresh lemon.


Artichokes are packed with a number of vital antioxidants and phytonutrients. It is packed with fiber, vitamin C, potassium, folic acid and magnesium!


Apricots are rich in many antioxidants, vitamin C and vitamin A. They are packed with fiber and have very few calories. Enjoy with cereal, as a snack or add to your salads.


Radishes contain many vitamins and minerals. Some of the most important include potassium, vitamin C, folate, fiber, manganese, copper, magnesium, calcium, Vitamin B6 and riboflavin.


Now that you’re armed with some simple tools to jump-start spring with healthier habits, get creative with your fruits and vegetables and check in on rebalancing your life with anything that no longer serves you!



To your health & happiness,


xoxo


Amy






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