Well, it doesn’t feel like spring in Seattle yet, but I know some of you are getting warmer temps out there…must be nice. Anyways, I don’t know about you, but my food preferences change with the seasons. I find spring the perfect transitional season to take a closer look at your diet and identify areas you might be able to make some adjustments. You’ve probably heard most of these tips before- true. BUT it’s a good reminder to prioritize these healthy habits and I’m explaining the why and how I do it.
1. Eat MORE of these: fresh fruit and vegetables, whole grains, and probiotic rich foods
It’s so easy to get caught up in all the things you “can’t” or “shouldn’t” eat, but I find it much more helpful to focus on what you CAN/SHOULD be getting plenty of in your diet daily. Spring and summer fruit is my fave and I love hitting up local farmers markets to get all.the.berries! We also just planted snap peas, lettuce, kale, zucchini, and tomatoes in our garden. This makes it way more fun to eat when it’s from your own garden.
Aim for (AT LEAST) a variety of 5 servings of fruits and veggies daily. I’ve been competing in a work wellness challenge and it asks you to track your fruit and veggie intake. This has really motivated me to get more color in my diet…I’ve been averaging 6-8 servings/day and feeling so good!
You can also increase the fiber in your diet my focusing on 100% whole grains. Read your labels, check the ingredients, and make the switch if you can. Lastly, give your gut a little extra love with probiotic rich foods like yogurt, kefir, kimchi, miso, tempeh, and sauerkraut. If these foods aren’t your jam take a supplement. Check to make sure the CFU (colony forming units) are in the billions.
2. Decrease your intake of these: added sugars, processed foods, and sodium
I know I just said don’t focus on what you “shouldn’t have” but if you’re working toward getting more of the above foods in your diet that leaves less room for these bad boys 😉 Added sugars are in so many packaged foods, condiments, beverages, etc. so always read your labels. I wrote a post here about added sugars and includes a no added sugar meal plan.
I’ve been trying to eat less packaged/processed foods and see if I can make them myself. Things like bars, muffins, granola, energy balls, and nut milk are pretty easy to make yourself and much more nutritious than most options in the grocery store. Check out our Pinterest page for some recipe inspo!
3. Clean out your pantry + fridge
This might be one of my favorite things to do…anyone else? Go through you condiments in the fridge and toss what is expired, contains vegetable oils, or added sugars. I wrote a post here about better alternatives. Hit up the Container store and get some baskets and clear containers so you can easily see what you have in your fridge and pantry. Make healthy and nutritious foods visible and easily accessible and you will be more likely to eat them!
4. Hydrate
I’m sure you’ve heard the saying “if you wait until you’re thirsty you’re already dehydrated” and it’s true. Most people really don’t drink enough water and underestimate the importance of proper hydration. Every cell, tissue, and organ require water to function properly. Clear skin, metabolism, and accurate hunger cues are my main motivators for filling up my 40 oz Hydro Flask 2-3 x a day and I start drinking it first thing in the AM before my coffee. I like to add fresh lemon juice and a pinch of pink sea salt (extra vitamins and minerals) to mine as well as ice.
5. Eat breakfast everyday!
I’m serious…skipping this meal will set you up for a day of hanger, impulsive food choices, moodiness, and likely overeating later in the day/evening. I often go through breakfast ruts or in a rush to get out of the door and just grab a bar and it really isn’t the same.
I wrote a post here that has a lot of nutritious and simple breakfast ideas to get you a little more excited for this meal 😉
6. Slow down and eat more mindfully
This one is sometimes easier said than done. We eat in front of the TV or computer, scarf something down before picking the kids up, or graze mindlessly on whatever is in front of us. It happens, but I encourage you to be more aware of this important aspect of eating. Mindful or intuitive eating has became somewhat trendy, but it’s context is often misused. I wrote up a post about it here if you’re looking for more info.
By taking the time to chew and notice the different tastes and textures of every bite you might need to eat less to feel full and have better digestion. You will probably enjoy your meal more too!
7. Meal plan + cook at home more
This is always on our intentions list because it makes such a difference in what you eat. Is it realistic to eat a home cooked pre planned meal 7 nights a week? Probably not, but making a point to prepare fresh meals at home more often will make a huge difference on your health (and save you some$$)! And you’re more likely to accomplish tip #1 and #2 if you eat at home more 😉 win win!
Let me know if you plan to “spring clean” your diet and share what your tips and tricks are.
xx,
Alix
