Fuel for Spring Cleaning Success
It is that time of year again. Spring has sprung. There is nothing better than the longer days, the first bit of sunlight on pasty winter legs, and the promise of the first farmer’s market just around the corner. The idea of “Spring cleaning” a certain area of life, be it physical, mental, emotional, social, or spiritual, seems almost welcomed rather than mandated. We all have particular projects we wish to tackle. There is a refreshing peace and sense of accomplishment that follows, propelling us forward with optimism and confidence into the new season.
Spring cleaning creates an opportunity to cleanse. Cleanse negative thoughts, the house, toxic relationships, unhealthy habits, and the body. It is all too common to have the eager intention of cleaning-up an aspect of our life, only to halt to the daily demands and stressors that are ever-present, regardless of the season. Whether our focus is on cleansing the body or another facet of life, incorporating a clean diet can support success when carrying out our chosen Spring cleaning mission.
Perhaps you are wondering, “What does a ‘clean diet’ have to do with my filthy apartment? Or my relationship troubles? Or my financial struggles?” Each stressor and daily challenge depletes the body of vital energy and nutrients. It is already difficult to address hardships but when coupled with a poor diet of processed and refined foods, it adds yet another unnecessary stress. When facing challenges, they are easier to address when blood sugar is balanced, energy is stable, thinking is fluid, and nutrients are readily available. To set yourself up for success to tackle your Spring cleaning task, you want to your fuel body and mind for success. Here are five nutrition “Rules for Success” to support your Spring cleaning efforts.
1. Eat Protein with Every Meal
Protein helps to keep you fuller for longer as well as helping you to feel satisfied. This can reduce unnecessary snacking, cravings, and overeating. Protein is broken down in the body into amino acids, which are building blocks for neurotransmitters, hormones, enzymes, skin, and other tissues such as muscle. If we do not have enough protein in our diet, the body will use its’ own tissues and muscle to meet the demand. Healthy protein options include pastured eggs, full-fat Greek yogurt, grass-fed beef, wild game, organic poultry, and wild seafood.
2. Eat Fat with Every Meal
Like protein, fat helps to keep us fuller longer and aids in our satiety. Specific vitamins such as Vitamin A, E, D, and K are fat-soluble. They require the presence of fat to be fully absorbed. Thus, there is no reason to be afraid of healthy fats. Our body depends on them and a fat free or very low fat diet can put us at risk for nutrient deficiencies. Happily embrace avocadoes, nuts & seeds, olive oil, and pastured butter.
3. Stay Hydrated
When living at altitude, it can be a challenge to stay hydrated. If you find yourself suffering from headaches, fatigue, disrupted sleep, infrequent urination, or excessively hunger you may need to drink more water. How much? Start by dividing your body weight in half. That will give you the minimum amount of daily ounces you need to consume. You might find that you can drink more if you make citrus water, herbal tea, or add a no-sugar electrolyte powder into your water such as Ultima. When consuming caffeine or exercising, you will need to plan to drink even more water on top of your minimum daily requirement.
4. Build a Colorful Plate
Your plate should incorporate the colors of the rainbow. The various, bright colors of fruits and vegetables contain vitamins, minerals, antioxidants, and fiber. Fruits and vegetables are Mother Nature’s perfect and natural multi-vitamin/mineral. Ideally, half of your the plate should be filled with fruits and vegetables, especially vegetables since they are lower in sugar and are more nutrient-dense. Fiber is important for helping us feel full, binding & eliminate toxins, feeding healthy intestinal bacteria, and for encouraging regularity.
5. Be Prepared with Snacks
Eating balanced meals will certainly help curtail snacking; however, for many of us a snack or two a day is necessary. When snacking, the goal is to satisfy hunger, balance blood sugar, and support optimal mood and energy levels. Examples of healthy snacks include: fruit with a handful of nuts/seeds, carrots & celery with almond butter, full fat yogurt, clean protein shake, veggies and guacamole, avocado wrapped in turkey slices, organic popcorn with cheese stick, or a clean bar such as LaraBar, Primal Kitchen bar, Garden of Life Performance or Fit bar, or Julian Bakery Paleo Protein bars. Always be prepared with a snack. Even with the best eating strategy, unexpected things do, and will, come up. Don’t let the unforeseen derail you from tackling your Spring cleaning!
For further information or to schedule an appointment please contact Ellie Billington, at Alison Palmer Physical Therapy and Wellness Center (#970-369-9075), or www.elliebillington.com We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.