Spring is the time we usually change our house decor or complete deep cleaning of our homes, commonly known as Spring Cleaning. Spring is the perfect time to take inventory of our health and make small adjustments that will equal big gains. Below are 10 tips to implement in our Spring cleaning routine to help spring into better health!
Swap out half your grains for whole grains
Just half, I didn’t say all! By making at least half of your grains you will be including more fiber, vitamins and minerals in your diet. Fiber, especially, can be helpful in managing blood glucose, improving blood cholesterol and promoting bowel regularity.
Some tips to start to increase your fiber intake includes eating whole fruit with skin instead of fruit juice, use whole grain products at least twice weekly and include beans twice weekly in meals.
Clean out the pantry
Start to dispose of those expired items first. Then organize your pantry so that all of the healthier options are in your line of vision. By having the healthier options in front of you, hopefully you will choose those items more often. Also, take a look at the food labels of your favorite snacks and see if there are any opportunities to switch out those for a healthier option.
Clean out the refrigerator
The same advice given for the pantry can be applied to the refrigerator. Be sure to focus on the items that stay in door shelves which are typically our condiments. They sometimes contain more sodium so try to swap those items out with lower sodium options on your next grocery run.
Another tip is to wash and separate your fruit into small bags and containers. This will make it easier to grab for a quick snack during the grocery break of your favorite show or to throw in your bag for lunch or a quick road trip.
Swap out drinks with added sugar with water or tea
One of the easiest ways to cut calories s to swap out your caloric drinks with water or tea (of course). Even by switching out one 16-ounce soda for a glass of water can save you about 200 or so calories. Remember cutting an extra 500 calories per day can equal to a weight loss of a pound a week.
We have a line of teas that are created to taste great while promoting your health and wellness. Be sure to check out our Shop for more information on your blends.
Focus on your mental health and introduce more self-care time for yourself
We can’t pour from an empty cup, so it is important to take time to refuel yourself. For some people, mental and emotional distress can lead to overeating and for some under-eating. Both can affect our health, wellness and weight. So it is important to focus on yourself and your health. Get to know your triggers and healthier methods to deal with them. For instance, instead of seeking out candy or calorie loaded snacks when stressed, go for a walk or call a friend. If stress distracts you from not eating well during stressful time, be mindful to include healthy grains, protein and vegetables to maintain your health and weight.
Kick the habit
Whether is smoking, excessive alcohol intake, overeating, procrastination or anything that may be detrimental to your health – short or long term – try to kick the habit. Buy identifying triggers and utilizing positive reinforcement, you can see those habits beginning to fade away and healthier habits beginning to form.
Practice an “I will” attitude versus an “I won’t” attitude
Instead of subtracting, think about adding. For example, instead of saying I won’t eat out try saying “I will only eat out on the weekends.” Or, instead of “I won’t drink anymore soda” say “I will drink at least 3 glasses of water a day.”
Sometimes we try to eliminate the habits we have held on to for decades and think that is the best solution. Unless if it medically necessary, methodically phases out unhealthy habits and phasing in healthier can provide longer lasting results.
Get to moving!
Want more energy and feel better, try to get to moving. Exercise has been shown not only to help control weight but can also help to prevent or manage chronic conditions, improve your mood and help you sleep better.
Getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity exercise a week and strength training twice a week is the general recommendation for most healthy adults. Some examples of aerobic activity include running, walking, swimming, dancing, and Zumba.
Practice Positive Affirmations
Beginning your day with positive affirmations can help boost your mood and make for a more productive day. Write down you “I Am” affirmations and post them in a place where you will see them every morning and night. Think more on the positive side of things instead of the negative. Instead of thinking, “I have so much laundry to do” think about “I am so blessed to have enough clothes.” If we were truly to start counting out blessings we would run out of numbers.
Lastly, give yourself grace and forgive yourself. No one is perfect and instead of being your own worse critic become your biggest fan!
Disclaimer: This article is for informational purposes only. It’s not intended to replace medical advice, diagnosis or treatment.