Spring into action!
Are you ready for a fresh new start?
If you have been happily hibernating through the cold, dark winter months, now is the time to step into springtime.
As the seasons change, it’s the perfect time to switch up your diet and make some changes to your daily routine and weekly shop to help you feel more energised, happier, healthier and just better.
You have the power on your plate to change how you feel and function. Boundless energy, better mood, healthy digestion, a strong immune system, balanced hormones, great skin – good nutrition can do it all.
I am not talking about going on a crazy fad diet, or restricting calories on your plate so much that you end up hungry and hangry!
It’s the little things that matter, so start small - here are some ideas to get you inspired…
Make the most of the season
Roots and shoots of tender salad leaves, radishes, rhubarb and rainbow chard are some of the season’s best.
Keep an eye out for wild garlic and add it to salads, make into pesto or shred it and sprinkle on top of your stir-fry.
Look at your everyday habits
Good nutrition is all about your everyday habits. The little things you do every day to nourish and nurture yourself.
How many of these habits you do every day?
Start your day with a glass of water to rehydrate yourself first thing
Sit at a table to eat all your meals. Get away from your desk and off the sofa. Set the table, switch off the tech and sit down to eat.
Eat 5-7 portions of fruit and veg. Remember that a portion size is about the size of your fist
Eat something fresh, green and leafy! Chard, spinach, rocket, watercress, broccoli, leeks – whatever takes your fancy.
Think protein first! A palm sized portion of protein at each meal
Eat some healthy fats. Olive oil, oily fish, nuts, seeds or avocado.
Eat a probiotic food like natural yoghurt or kimchi every day.
Make mealtimes your me-time. Tune into your senses and enjoy the flavour, texture, sight and sound of your food.
Eat some dark chocolate every day – choose 70-85%cocoa content.
Rethink your drinks – choose water, herbal or green tea
Build a better breakfast
Get your day off to a great start and put a spring in your step with one of these nutritious breakfasts:
Natural live/probiotic yoghurt, topped with some low sugar granola, seeds and berries
Overnight oats with extra chia and flaxseeds
Veg and herb omelette
Make your mid-day meal matter.
Forget sad sandwiches and limp salads and power up on something more nourishing to get you through the afternoon.
Seasonal, colourful salads with a protein of your choice
Super-healthy soups with oatcakes and cheese
Wholemeal pitta pockets packed with salad, protein and houmous, mustard or mayo
Power up your evening meal
Here are 3 ways to add a pop of nutrition to your evening meal:
Pack an extra portion of vegetables to your meal (fresh or frozen)
Add a drizzle of extra virgin olive oil to steamed vegetables
Pack a palm-sized portion of protein onto your plate.
Snack sensibly
If you get the mid-afternoon munchies, or need a little snack after dinner, choose something that will add an extra hit of nutrition to your day.
How about one of these?:
o Natural yoghurt with berries
o 70-85% chocolate with brazil nuts
o Houmous and veg sticks