Today is the first day of spring…
Goodbye effing Winter!!¬†
During the cold winter months, fresh, local, colorful, produce has been nonexistent. However, I have been avoiding heavy comfort foods and staying true to my clean organic lifestyle by eating tons of spicy soups. They have kept me warm and satisfied during this brutally cold winter. ( If you haven’t read my soup posts do it now. )¬†My soup recipes are easy to make and you can freeze a pot full for later.
Soon though very soon, temperatures will warm up and farmers markets will open. Plus, I love to grow some staples of my very own in my backyard garden. Herbs such as basil, sage, mint, and rosemary are easy to grow and add flavor to many dishes. They are great additions to urban gardens for those who live in city apartments/condos. They also add a refreshing burst to fresh brewed ice tea.
So first comes first, it’s time to Spring Clean your fridge and kitchen.
Eliminate all processed foods and all foods that are not clean and organic.
Reduce sugar intake.
This is a hard one but it makes a huge huge huge difference in preventing disease and in your waist line. Trust me, I know, I use to drink my sugar. According to the American Heart Association the average woman should get no more than 30 grams of added sugar a day.
Added sugar can be hidden in juice, tea, non fat milk, milk replacement products, yogurt, granola, oat meal, salad dressings, sauces, and many more foods. Easiest way to reduce your added sugar intake is by reading labels, eating whole foods, and making your own sauces, dressings, and granola from scratch. For more information read my post on added sugar and try making making Scott Jurek’s vegan granola by following the recipe I posted.
Also clean your kitchen of any foods that have chemically made sweeteners, aka sugar replacements. If it is made in a science lab it is not a clean food.
Research your oils.
I have many oils in my kitchen. Different oils have different flavors. My stash includes Extra Virgin Olive Oil, Sesame Oil, and Coconut Oil. Make sure all oils you have in your kitchen are cold pressed. This means your oils are truly what the label says and not mixed with any other oils. Also make sure your oils are unrefined. Along with cold pressed this means they have the highest standard of processing. If it is not unrefined during processing your oils may have been heated too hot. When heated too hot the nutritional value may be in jeopardy. Also keep in mind that some oils have more saturated fat then others. For example: The American Heart Association recommends no more than 16 grams of saturated fat a day. 1 table spoon of coconut oil has 12 grams of saturated fat. Although, coconut oil has many health benefits, use it is small doses and be careful not to heat it over 300 degrees. I like to use my coconut oil in substitute to butter or cooking sprays when greasing baking sheets.
Increase your raw food intake.
Although, I had fun making pots of homemade soups (Broccoli with Pickled Ginger, Chicken with Sweet Potato and Chipotle in Adobe, Farro, Pumpkin, and Vegan Chile) by now I am ready for some veggies in the raw. I am not going completely raw, but the plan is to eat as much raw fresh produce as I can. When it is the season, raw is way more sweet, flavorful, delicious. Why cook and ruin a good thing.
Eat the Rainbow.
The more colorful your food is the better. Rich, bright, vibrant color means more fiber, vitamins, and antioxidants! ¬†Runners especially need antioxidants because of the wear and tear/ stress that is put on the body daily.
Drink water. After the winter months, the air has been cold and drying. This leads to dehydration. It is time to up our water intake. I recently purchased a new water bottle that I plan to bring with me everywhere. Every chance I get I plan to refill. Having adequate amounts of water helps regulate metabolism and cleans the body of toxins. Another tip I do, is add lemon to my water. The lemon is a natural cleanser. So by adding it to your water I will be hydrating and detoxing at the same time.
This is something I am constantly working on. I love it when I have done it but it is a hard one to do. But if you can do it – well done! For those that don’t know what meal prepping is… I’ll explain. First you must plan your menu for your week. Second, get to the farmers markets or grocery store and buy your food. I normally do this on Saturday. Next thing, prep all food by washing, cutting and portioning raw foods. Cook foods that need to be cooked. Portion all meals with a protein, complex carb, and healthy fat. Follow your macros for portion sizes. These meals are now portioned and prepared ready to go. If you are eating clean you should be eating a small meal every 2-3 hours about 6 meals a day. The meal sizes depend on your calorie intake and macros. If you can do this, it will save you. It will help you avoid ever getting “hangry” and impulsive. It will help you avoid the need to eat out at restaurants. It will keep you high with energy and your metabolism speedy.
So that is it, thats my advice to spring cleaning your diet.
So¬†get in your kitchen.
Let’s clean, shop, and cook!
This post was inspired by an article in Runner’s World (march.) I love their idea to use dandelion which is high in vitamin A, C, and K in salads and pesto. They also mention fiddlehead, ramps, and rhubarb. I’m definitely keeping my eyes open for these!
What are your nutritional tips for spring?
¬© 2014 sweatdaily