5 Healthy Habits to Start in the Spring
There is something about the weather changing and the sun coming out that also seems to affect what foods we naturally desire and margin in our schedule. This season of warmer, longer days is a great time to create some new habits that will stick with you throughout the year.
Here are FIVE small lifestyle changes that are easier to make now than any other time of the year.
1.) START YOUR MORNING MOVING.
Throw that unbrushed hair into a ponytail, drink a big glass of water and then move. You can go for a good early morning brisk walk/run or do some stretching on your back porch as the sun comes up. Get that blood flowing! It will wake up you brain and your body and set you on the right trajectory for your day. From this point on you’ve already gotten some activity into your day and if life happens and you miss that afternoon workout it doesn’t feel like the end of the world anymore.
2.) TRY INTERMITTENT FASTING.
Intermittent fasting is simply going without carbs or protein a little longer than you normally would. A simple starting point is to stop eating by 8pm. You can drink water or unsweetened herbal teas but nothing sweetened or food. Go to sleep. Enjoy all that good sleep because your digestive system isn’t having to work through the night.
Wake up and just don’t eat breakfast. You can keep drinking water and tea or you can enjoy a nice cup of Bulletproof Coffee. This creamy drink will help suppress your appetite as well as send all the right signals to your brain and body that you are getting plenty of calories, clearly not in a famine if you are drinking butter, and can continue to burn all that stored energy, aka fat.
Try to not break your fast until your typical midday meal time. If you can go longer then go longer. Don’t feel like you HAVE to eat if you don’t feel like it unless your schedule will not allow for another time to eat once you are hungry.
Keep in mind that it takes a couple of days for your body to get used to this new eating schedule but it will eventually feel easy. If you are really struggling and can’t hardly concentrate because your tummy sounds like an angry bear then for goodness sakes just eat. Try again tomorrow. :)
3.) EAT MORE VEGGIES AND FRUITS.
This is a perfect time to start trying new foods because so many delicious options are in season right now! This is also a good time to get kiddos on board with trying new plants too! Take them with you to the grocery store and tell them they get to pick out any fruit and/or veggie they want to try. Don’t feel intimidated if they pick the spikey dragon fruit or odd Chayote squash. You have the magic of Google my friends! Find a good recipe or simply google “how to eat…” and make your kitchen a place of adventure.
Be sure to stock up on all those fruits and veggies that you already know you love. Have them washed and easy to access so that they are great go-to options when you are prepping meals or when your toddler asks you for a snack for the 17th time before 10am.
4.) EAT MORE SALADS.
This may sound like a repeat of number 3 and while salads do have a lot of fruits and veggies you can really make a salad a super hearty, filling and nutritious meal by thinking outside the salad bowl.
Protein should be a BIG part of your salad. This time of year is perfect to grill a whole week’s worth of protein on a Sunday afternoon and have ready to go all week. Basics such as chicken and steak are always good. Seafood is also great in salads such as salmon, shrimp, ahi or yellowfin tuna.
Chop it all up!!! If a forkful of spring mix doesn’t really do it for you then take all your veggies, including that spring mix, and chop it all into small pieces. This little extra effort really blends the flavors of the salad and even will have kiddos asking for more bites of “your” lunch.
Add the special stuff that really takes your salad to the next level such as pumpkin or sunflower seeds, almonds, macadamia nuts, golden raisins, fresh herbs such as basil and parsley, and delicious homemade dressing.
5.) PRACTICE BREATHWORK.
Before kids get out of school for the summer or that next deadline at work gets set, start making it a habit to practice training your body and mind through breathwork.
Box breathing is a good place to start if this is new to you. It’s great for energy and focus so do this 5 minute exercise either first thing in the morning or in the afternoon when you start hankering for that snack or cup of coffee.
Begin by releasing all of the air from your chest. Hold your breath for 4 seconds, then inhale through the nose for 4 seconds, then hold your breath for 4 seconds, then exhale out of the nose for 4 seconds. Repeat this cycle for 5 minutes to feel the effects. 5 minutes may feel like an eternity at first. Just set your timer on your phone and settle in. It’s 5 minutes…the laundry, text messages, emails, and to-do list will still be there when you are done…you’ll just now be in a better mindspace to tackle them!
If you want to dive further into breathwork check out the Wim Hof method. Whatever method you land on, you will find that practiced breathing will have a huge affect on your ability to deal with the stresses of life, increase your energy, your performance and promote the healthy lifestyle you work hard for.