Its time to spring forwards! If you are like me we all have been on shut down because of Covid-19 precautions, and unfortunately things happened. Its time to get some spring cleaning started.
A change in seasons is the perfect time to re-think our old eating habits, make healthy swaps and to get a fresh start. So lets look at a new strategy for healthy living.
It seems like every spring, the urge hits us to clean out, spruce up and simplify. We fling open our closed doors and toss out old shoes and sweaters, ready for a fresh start. So why not spring -clean your eating habits too? Say goodbye to old routines and lighten up with nutritious foods-plus healthier, smarter ways to eat.
Its time for some spring cleaning. Let's get busy! Let's put our heads together and get serious. We can do this!!
HERE ARE 10 HEALTHY WAYS TO DETOX YOUR DIET THIS SPRING
· CUT BACK ON THESE FOODS
ALCOHOL
Booze takes a toll on your liver, the main organ that "detoxes" your system. It also acts as a diuretic, so its harder to stay hydrated. Stick to the recommended limits of one drink a day for women and two for men. Try club soda with a splash of juice for a refreshing mocktail.
ADDED SUGARS
Sodas and packaged foods are often loaded with hidden sugars, upping your risk for obesity and heart problems. The American Heart Association recommends keeping added sugars under 6 teaspoons for women a day, and 9 teaspoons for men a day. One 12 ounce regular soda has about 8 teaspoons of sugar, so its easy to overdo things fast.
When you want a sweet treat, reach for fruit instead.
SALT
Americans eat an average of 3,400 milligrams of sodium a day. Cut 1,000 milligrams out everyday and you will lower your risk of heart disease by up to 9 percent, according to a study in the New England Journal of Medicine. Put down that salt shaker!!
REFINED GRAINS
White flour, White rice, and the like are stripped of healthy fiber, vitamins, and minerals. Check food labels carefully and look for foods that list whole grains as the first or second ingredient.
PROCESSED FOODS
Prepared foods with a long list of ingrediences load you up with sugars, salts, and unhealthy trans fat. Pass them up and make room for more healthy whole foods instead.
They are colorful. low in calories, rich in nutrients and antioxidants, and can help prevent heart disease- whats not to love? Make veggies the star at dinnertime. Start with veggies you have on hand or what looks good in the market, add a protien and a starch and you're set.
Whole Grains.
Eating more whole grains may help you live longer by reducing your risk of cancer, heart disease, and premature death from other causes, according to 2 large review studies in 2016. Try one new-to-you grains, such as quinoa, amaranth, or wild rice each week.
Healthy Fats.
Eaten in moderation, some high-fat foods like avocados, nuts, eggs, fatty fish, olive oil, dark chocolate and cheese are super good for you. Experts at Harvard School of Public Health say eating more of them can help curb cravings for processed carbs (snacks). Whip up a batch of guacamole, or add a little cream to your coffee every now and then.
Probiotics.
Have you fed your microbiome lately?? Foods rich in probiotics help keep your gut healthy by feeding the "good" bacteria. Some good sources are yogurt, kimchi, sauerkraut and some cheeses.
· Eat Breakfast Every Day
Mom was right a good breakfast fuels your day. Studies show that eating breakfast can help prevent weight gain. And according to a 2017 study in Spain, people who skipped breakfast had more fatty buildup in their arteries, an early sign of heart disease.
· Pull Back on Portions
Its easy to let serving sizes creep up during the winter months-everybody indulges over the holidays, right? Make spring a time to cut back to healthier portions. Use smaller plates and serve dinner from the stove rather than on the table. No seconds now.
· Eat More Mindfully
Research suggests that mindful eating-taking the time to chew and notice the different tastes and textures of every bite -can help with weigh loss. You will eat less to feel full and enjoy your meal more. Always in a hurry?? Set the oven timer for 20 minutes, then sit down for a more leisurely meal.
· Hydrate
Water is vital for the function of every organ system, helping to circulate oxygen and whisk away toxins. If you don't like drinking water, jazz it up with a spitzer of lemon or lime. Green tea works good too, and has a lot of healthy benefits from boosting immunity to fighting cavities. Try swapping a cup of coffee for green tea.
· Clean out your Pantry and Fridge. Go through your cabinets and look for foods that come in boxes. Swap crackers or chips for crunchy veggies. if you rely on prepared foods like mac & cheese or canned soups find an easy recipe to make them from scratch.
· Cook More at Home.
Skip dining out and save on calories, sodium and money. Use fresh ingredients and boost the flavor with herbs and spices rather than salt. Serve up smaller portions. Start planning for that new outfit!!!
· Plan More Meatless Mondays.
Forgoing meat even one day a week is an easy way to lower your risk for heart disease, Stroke, and diabetes. Studies show that people who eat a plant-based diet also tend to weigh less than meat eaters.
· Plant A Food Garden!
Not only will you get good, Nutritious (and inexpensive) herb and veggies, but you'll also get plenty of exercise. Research shows that tending to your own patch of earth is a great way to de-stress, and can even help ward off depression and anxiety. No yard? Plant a window box or a container garden. Or try growing some herbs in your kitchen or on your windowsill.
We are all at home during this time of quarantine and social distancing; so take this time to start your diet spring cleaning. Develop some new healthy habits.
Grow your garden. Share pictures as as you go. I challenge you to take care of your selves.
COVID PRECAUTIONS: These areas in your HOME require your attention daily.
6 of the filthiest places in your home.
1. DOOR KNOBS & HANDLES
2. KITCHEN SINKS
3. KITCHEN COUNTER TOPS
4. KITCHEN TABLES AND HARDBACK KITCHEN CHAIRS
5. SPONCHES AND DISHCLOTHES
6. REUSEABLE WATER BOTTLES
Should You Clean, Disinfect, or Sanitize them during this Pandemic?
Know the difference.
Cleaning – Using Soap and Water to physically remove germs, dirt and impurities from surfaces and objects. It does not necessarily kill germs, but it lowers their number and the risk of spreading infections.
Disinfecting— Chemical products that actually kill germs on surfaces and objects. These don’t necessarily clean, but are used after cleaning for more effective illumination of germs and bacteria.
Sanitizing--- Sanitizing uses cleaning or disinfecting chemical products to remove and reduce the number of germs to a safe level determined by public health standards. Sanitizing is typically used for surfaces that come in contact with food. Your dishwasher is a sanitizing method for your kitchen tools.
Door Knobs and Handles--- require cleaning and disinfecting. Spray with EPA approved disinfectant cleaner . Spray 6-8 inches from the knobs or handles and led it air dry. Repeat as needed.
Sinks ---- are the dirtiest place in your home. The pipe that leads down under the sink is teaming with bacteria, and if not addressed regularly bacteria will creep back up to the sink and contaminate everything that it touches. Never leave standing water or old food scraps in your sink.
You should clean and sanitize these areas frequently. Deep cleaning and sanitizing should be done monthly to the pipe area.
Kitchen Counter Tops and Islands --- two most important places to keep clean in the kitchen. You should clean and disinfect using detergent and water, then use a diluted bleach solution, or an alcohol solution (70% or greater) or any approved disinfectant.
Sponges and Dishcloths--- Wash and Sanitize sponges and dishcloths using the hot cycle of your washing machine and/or dishwasher. Dry dishcloths on hot cycle, place sponges to air dry. Use separate towels for each job.
One for Hands, One for Dishes, and One for Cleaning.
Reusable Water Bottles-- cleanse frequently using hot water and detergent.
