Posted on May 1, 2024

Spring has sprung! The first leaves are unfolding, flowers are waking, birds are singing, and there's an annual urge to clean our homes and outdoor spaces. What a great time to also clean up our diet with realistic steps that even the busiest of schedules can incorporate. 

Ditch the Detox

Spring is a time of rebirth and renewal. For many, it's also a race to shake off the winter weight in time for "swimsuit season." Instead of risking the trendiest (and often harmful) "spring cleanse" or "detox" to shed pounds quickly, why not listen to nature? Our bodies are amazing in their ability to detoxify themselves naturally without taking dangerous measures. Rather than buying into the detox hype, embrace seasonal vegetables like artichoke, arugula, radishes, asparagus, and strawberries, which are nutritious and supportive to the body. If you're lucky enough to have a farmer's market in your area, look for pea shoots, dandelion greens, and fiddleheads. 

Clean the Cupboards

Beyond tossing the items past their prime, it's a good time to take inventory of foods no longer serving your nutritional needs. How much sugar is in that half-empty ketchup bottle? Swapping a few items at a time for healthier options may be easier on the budget for picky eaters. In the fridge, give fresh fruits and veggies center stage. Add mint, cucumber, or strawberries to bottles of water and store them on the door instead of sodas when you want nutritious and delicious hydration. Make smarter snack options easily accessible in the pantry. 

Home-Cooked With Love

Once, the kitchen was the heart of the home, but these days, life is so busy that stoves are being neglected. Between all the work and family commitments, it's faster and easier to order takeout. Unfortunately, most of these meals are oversized and overladen with high calories, added sugar, excessive salt, and ingredients better off in your dumpster than your diet. Consider making the bulk of your meals at home and leaving takeout for an occasional treat. Put your crockpot to work, meal-prep on days your schedule is lighter, or get your family involved in the kitchen to ease the burden. Your budget and your health will thank you!

Decode Your Labels

Brominated vegetable oil, titanium dioxide, propyl paraben, potassium bromate?!? You need a chemistry degree to understand what's in your food these days! How do I cut through all the terminology? I prefer to use this approach: "The closest food is to its natural form, the best." Fresh, frozen vegetables that went from farm to freezer aren't necessarily bad for you. Instead, be aware of added sugar, refined and processed ingredients, and things you can't even pronounce. 

Eat Mindfully

Eating is a universal need, but what we eat isn't always what we need. Eating mindfully centers on understanding your individual needs for nutrition in a way that is non-judgmental and self-aware. Be present in the moment, limit distractions, and "listen" to your body's messages. Am I hungry? Full? Is this food satisfying my appetite or a memory? How does this food satisfy my nutritional or emotional needs? Do I really need a second helping or am I eating for the sake of eating? 

Eat Locally

Did you know that fresh produce is often sprayed with Sodium Ortho-phenylphenate (SOPP) prior to shipping to prevent mold or rot but this fungicide and carcinogen may cause cancer in certain demographics? When possible, try to support local growers, choose produce in the grocery store from local farms, or try a subscription service with local options. (ButcherBox.com is a company close to my area offering ethically-raised or harvested beef, chicken, turkey, and seafood.)

Change Your "Food Mindset"

Diet should be a noun, not a verb. Instead of restricting and denying, it's about crowding out the "bad" and crowding in the "good." Make the bulk of your shopping fresh veggies and fruit and lean sources of protein. Shop the outer regions of your grocery store instead of the inner aisles of processed foods.