For those of you on the Northern hemisphere I would like to congratulate you on surviving what seemed to be one of the longest winters yet. At last spring has finally sprung! Over the last few months of winter you may have been feeling tired, had lower energy, or maybe life felt a bit more challenging. The good news is that’s what naturally happens to our bodies and mood in the winter. Our primitive self wants to hibernate, rest, and eat heavier fuller fat foods. Now that spring is here it’s time to SPRING into action! get outside, enjoy the sun, and start moving. Just like spring cleaning for your house, spring is a good time to renew, reset, set goals, be creative and plan for the future. In this post I discuss 5 Spring Power Foods that you can incorporate into your weekly meal plan to support you in this transition. These foods will improve your energy, mood and help to shed that extra winter weight. So Let’s get you on track to feeling good this spring!
“Let food be thy medicine and
medicine be thy food.” ~Hippocrates~
5 foods you can start consuming this spring to look and feel your best!
This nutrient packed dark leafy green is so versatile it can go in anything from smoothies, to soups, spring salads, omelettes, and even stir fry. I’ve highlighted below the amazing vitamins and minerals that this nutrient packed veggie contains
Niacin, zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, and much more.
Spinach also helps with mood, memory, brain function and clarity.
A quick smoothie you could try that I make is:
For an Extra Boost try adding
L-Glutamine is an essential amino acid that promotes digestion, brain health, and supports your immune system, I use Maca for energy and balancing hormones.
Walnuts contain an amino acid called tryptophan and tryptophan is responsible for creating the neurotransmitter serotonin. 90% of serotonin is produced in our gut and is responsible for mood, sleep, digestion, memory, and appetite. If you are feeling down you may be low in this feel good neurotransmitter. Walnuts are also a great source of plant based omega-3’s. Our bodies need to obtain our omega’s from our food, and the western diet tends to be higher in Omega-6, causing an imbalance for many people. When we have too much omega-6 in ratio to omega-3 that causes inflammation. So try keeping walnuts as a snack on hand as an easy way increase your omega-3’s.
This is my favourite berry and I couldn’t imagine making a smoothie without it. Blueberries are amazing because they are low on the glycemic index (so they won’t cause a spike in your blood sugar) AND they are also PACKED full of ANTIOXIDANTS. Antioxidants protect our cells from being damaged by harmful free-radicals. This means blueberries delay aging which keeps us looking and feeling young. The antioxidant anthocyanin (which gives blueberries their bright blue colour) helps maintain brain function and memory and is also known to guard against alzheimer’s disease. Finally just ONE CUP of this amazing berry provides 24% of your daily recommended intake of Vitamin C.
Artichokes improve liver function and promote the flow of bile. They are anti-inflammatory because they are loaded with antioxidants and are packed full of magnesium. Magnesium is responsible for over 300 biochemical reactions in the human body, including energy production, fat and protein synthesis, and regulating muscle tone. Magnesium is easily flushed out of our bodies with coffee, alcohol, and even too much water, so it’s important you are getting enough of it from your diet. I know what your thinking what can I make with artichokes? I’ve attached a great recipe you can try.
#5 Wild Salmon
Wild salmon is another good way to get those omega-3’s. Salmon is high in eicosapentaenoic acid (EPA) which is a form of Omega-3. EPA protects our skin from UV damage, which keeps it hydrated, helps it have more elasticity and less wrinkles. If that wasn’t benefit enough wild salmon is packed full of nutrients that help with joint and bone health, brain health, heart health, skin health, and has even shown to help reduce ADHD in children.
Well that’s it 5 simple foods to incorporate into your menu this Spring! Remember it’s not ‘all or none’ and eating right doesn’t have to be complicated. Have fun adding these foods into your meal plan and enjoy feeling more energized as well as look and feel younger.
Bonus #6 Sprouts
These amazing little guys are packed full of nutrients. Check out a previous article here