Spring Clean Your Routine

Spring is finally here and so is the proverbial spring cleaning. We may find ourselves tidying up the yard, organizing the garage or a closet, or even thoroughly cleaning the house.  Why not apply that concept to your health? After a long, cold winter, changing up the usual routine can help to put your best foot forward for the warm days ahead.

Here are a few suggestions to help optimize your eating habits:

• Try a new vegetable. Seasonal produce such as asparagus, arugula, cabbage, sweet peas, mushrooms, lettuce, spinach, fava beans and radishes are plentiful this time of year.  Vegetables are full of fiber, vitamins, and minerals. Trying something other than the usual vegetables can make meals more interesting.  Aim for the recommended 2 ½ cups per day.
• Include fruit daily. Fruits are loaded with nutrients, including fiber, vitamins, minerals and antioxidants.  Aim for the recommended 2 cups per day.
• Choose whole grains such as brown rice, farro, and buckwheat. The fiber in these grains will help to keep you fuller longer.
• Eat more fiber. Choosing fruit, vegetables and whole grains as previously mentioned will help boost your fiber intake. Fiber helps to keep you fuller longer, helps to reduce blood sugar and can also decrease cholesterol. Adult recommendations are 25-35 grams per day.
• Limit saturated fat.  Saturated fats increase cholesterol and the risk of heart disease.  Avoid margarine, shortening, palm and coconut oil.  Choose heart healthy fats for cooking such as olive oil, expeller pressed canola oil or avocado oil. Nuts, seeds, avocado, salmon, mackerel, herring, and sardines are also sources of heart healthy fats.
• Stay hydrated with water. Choose water as your main beverage and add fresh lemon, orange or lime slices to make it more appealing.  The body is made up of 60% water and proper hydration is essential for all bodily functions.

Here are some suggestions to help optimize your overall health and wellbeing:

• Track your step count, aim to increase your steps every week
• Be physically active for 30 minutes most days of the week
• Spend time in nature, take a walk in a different neighborhood or a new trail
• Plant a garden in your yard, or in containers on your porch or windowsill
• Buy fresh flowers yourself or someone else
• Cut back on time watching tv and using other electronic screens
• Try a breathwork class
• Try a yoga class
• Go for a bike ride
• Make time to spend with friends and family