When I think of Spring, I think renew, refresh, revive. Out with old and in with the new. Grow and flourish. This is the time of year most people open windows and clean house in preparation for nice weather, saying goodbye to winter. Cleaning house is not just our physical house, but a metaphor for making changes to feel better in our bodies.
Over the winter, many of us have eaten comfort foods, been more sedentary, perhaps drank a little more alcohol, indulged in more caffeine, and depending on your geography – had limited sunshine. Do any of these resonate with you?
If so, there are some simple things you can do for ‘spring cleaning’ that will wake you up from the sluggish outcomes of these activities.
· Get some sunshine: Sunlight is an important source of vitamin D, which is necessary for key biological processes to take place in the body. Some benefits include: supporting healthy bones, managing calcium levels, reducing inflammation, and supporting the immune system. If you are looking to food for your vitamin D, look at foods such as salmon, swordfish, tuna, mushrooms, fortified plant based milks, or fortified dairy milk (please use organic). And if you live in gloomy/cold winter states, I do suggest taking vitamin D during the winter season. Research what type and amount is best for you.
· Eat lighter: Try moving towards lighter foods. Things that are cooked quicker and not so heavy. A few good ideas are things such as a stir-fry, broth based soups, broiled fish, poke bowls, sushi, rice & beans… items which are not quite ‘all-in summer’ but getting away from the heavier meals we’ve eaten during winter like stews, dairy and roasted items.
· Try adding raw: As we get closer to spring/summer, try adding some raw items to your snacking. Raw foods are jam packed with nutrients. Some ideas are raw vegetables with a dip like hummus, guacamole, or salsa. Try adding nut butters as a snack.
· Alcohol replacement: If you enjoy a drink but would like alternatives, try sparkling water with fresh fruit pieces, cucumber or juice from a lemon/lime. Even a splash of 100% juice. These are nice alternatives, and very low in added sugar.
· Want to limit caffeine? There are a huge number of innovative herbal teas on the market today. Visit your grocery or health food store and spend a few minutes to find some you want to try. These are also great options for late night in place of snacking! In that case, look for some that have cinnamon or orange peel. They give you a sweet flavor that may help curb your cravings.
· MOVE! Yes, now is the time to get up off the couch, pause Netflix and start moving. Walk, hike, dust off your gym membership, do yoga. What ever makes you happy, gets the blood flowing, lubricates your joints and works off the ‘goo’ of winter!
As I sit here typing and watch the snow fall, it lulls me back to winter; but, looking ahead the sun is coming and the birds are singing. It’s time to wake up from our winter slumber and start anew. reVIVE my friends - spring starts in 5 days! Do you have a spring cleaning plan in mind? Let’s get started!
In good health,
Jackie