In honor of yesterday being the first day of spring, why not take a little twist on the tradition of “Spring Cleaning” by Spring cleaning your body?
Get rid of sugar cravings, increase your energy and basically help reset your body by:
1. Eating breakfast: This will get your day off to an energizing start! No. Sugary doughnuts and/or a cup of a sugary ‘frufru’ Starbucks coffee doesn’t count. We are trying to prevent blood sugar spikes and bottom outs not cause them.
Here’s a quick breakfast idea with protein and fiber to help you stay full without putting your blood sugars, mood and energy level on a rollercoaster ride: 1 cup plain Greek yogurt, 1 tablespoon chia seed, 1 tablespoon hemp seed, ¾ cup berries. Mix and let sit for 10 minutes while you shower. When you do this, the chia seeds absorb moisture which helps you stay fuller longer.
2. Drinking 2-3 liters of water daily. Use a reusable water bottle to help you keep track. Keep it interesting by adding berries or sliced cucumbers, strawberries, lemons or oranges to flavor your water.
3. Having a large salad for lunch. Load it up with mixed greens and veggies- as much as you want. Add about 4 ounces of protein (chicken, turkey, salmon, hard boiled eggs, etc.) and have a piece of fruit to finish off the meal.
For dressing, mash up some avocado and squeeze a fresh lemon over your salad. If that won’t cut it for you, try this recipe: 1 cup extra virgin olive oil, ⅓ cup good quality aged balsamic vinegar, 1-2 tablespoons chopped fresh parsley, freshly ground pepper to taste, 1 tablespoon honey mustard, 1 minced garlic clove. Add all ingredients into a bowl & whisk until thick and creamy.
4. Eating dinner: Pile your plate with 2 cups of vegetables, four ounces of grilled/baked/steamed protein (like chicken or fish) and ½ cup of grains like barley, quinoa, whole wheat pasta.
5. Eating snacks: If you are hungry, try a piece of fruit with 1 tablespoon almond butter or 1 ounce of raw, unsalted nuts; 2 cups of steamed edamame in the shell or fresh veggies with 2 tablespoons homemade guacamole or hummus.
6. Getting 7-8 hours of sleep every night. Make an effort to go to bed earlier if you’re not getting enough sleep. Rest and recovery is critical for your body plus not getting enough sleep can cause a rise in cortisol, a stress hormone linked to weight gain.
7. Exercising at least 30 minutes for 3 or more of the next 7 days. It doesn’t have to be 30 consecutive minutes either. Start with three 10 minute walks to make it more manageable.
What do you think? That’s not so bad, right?
Are you in? Make sure to leave a comment with your commitment below and email me if you would like some added accountability.