Auditory Acuity of self. I’ve been around the health and fitness industry a long time, which means I’m getting old, but it has allowed me to personally commit all the mistakes I see patients come into the clinic with. For the purposes of this article, […]
Now that our hibernation is over and summer is right around the corner there have been a few things on my mind. One, I need to do some spring cleaning. Two, I am pumped for all the time I get to spend in the backyard having bonfires and watching the pups run around. And three, it’s farmer’s market season so I will be cleaning up my diet and adding a ton of fresh veggies to my meals! Fresh fruits, veggies, and flowers galore! If this sunshine and warmth doesn’t motivate you to clean up your diet and replace some of the rich, heavy comfort food with crisp, colorful, local fruits and veggies I don’t know what will. Here are some pro tips to help clean up your plate as the sunny summertime becomes a reality
- Visit your local farmer’s market weekly to stock up on some fresh fruits and veggies for your meals
- Sign up for a CSA share or split with a friend. Fresh produce delivered to your door
- Wash, cut up, and place all those veggies or fruits in containers right away to have ready for snacking or throwing in a pan to cook.
- Make vegetables a priority with your meals and build your plate around them. Roasted, raw, steamed, grilled, in a salad, in a smoothie, sauteed, or scrambled with eggs
- Get protein in at every meal to help keep you satisfied (eggs, beef, chicken, fish, seafood, dairy sources, greek yogurt, beans, legumes, etc.)
- Nix the pasta and warm, buttered bread at dinner and replace it with roasted potatoes or root vegetables drizzled with olive oil
- Pick some of the seasonal fruit to have with breakfast, for snacks, or a healthier dessert option topped with coconut cream
- If your fruits or veggies are nearing the end of their freshness, cut up and place in a freezer bag to use later in a smoothie or cooked up as a side
- Stock up on some good spices and herbs to season your veggies
- Break out that grill and bring your cooking outside! Get a vegetable basket for easy grilled veggies
- Balance meals and snacks with protein, fat, and carbohydrates. Examples: Grilled pork chop, roasted golden potatoes and broccoli both drizzled in olive oil; Mixed greens salad topped with fresh peppers, onions, tomato, cilantro, avocado, salsa, greek yogurt, grilled chicken, and a handful of corn tortilla chips; Greek yogurt or cottage cheese topped with fresh fruit and a small handful of chopped nuts and shaved coconut
- Keep it simple. Don’t overthink it and make meals more complicated than they need to be
I hope these tips motivate you to do some spring cleaning to your own plate and start your summer off feeling well-nourished and energized.