As the weather starts to warm up, layers are being shed, closets are being cleaned out, and many people start thinking about how they can clean up their diets too. Over at Real Nutrition we want to help you spring clean your diet so we’ve recommended some healthy swaps you can make that will inspire, focus and lighten you up both inside and out (lots of effort and time not required!)
EASY SWAPS FOR SPRING:
GREEN TEA FOR LATTES.
Unless you’re counting your morning latte as breakfast or AM snack, you’re doing yourself a disservice. Espresso or coffee drinks (especially with milk and sugar) can quickly add up to 200 calories or more, which is not a negligible amount. If it’s the caffeine boost you’re looking for, opt for green tea instead. You’ll feel energized, hydrated, and you’ll be getting a hefty dose of antioxidants. Drinking green tea regularly may even help you lose weight, lower your blood pressure and decrease your risk of heart disease.
SALMON FOR RED MEAT.
It’s time to up your omega-3 fatty acid intake, and one of the best ways to do that is to increase your fatty fish consumption (we recommend wild salmon when available). Although omega-3’s can be found in red meat (grass-fed that is), red meats also contain saturated fats and a higher ratio of omega-6 to omega-3 fatty acids, which tends to be inflammatory. Swapping oily fish for red meat may boost your immune system, help to decrease blood pressure, and may even give your skin a nice spring glow! Yes, please!
ZOODLES FOR PASTA.
Zucchini noodles, or ‘zoodles,’ instead
of pasta is probably one of the easiest, cheapest, and best swaps you could make this spring. Zucchini is a summer vegetable that can easily be spiralized into noodles of different shapes and sizes and then quickly sauteed or roasted in the oven to make an incredibly delicious and healthy alternative to carb-y pasta dishes. Top your zoodles the same way you would a bowl of pasta and instantly decrease your calorie intake without compromising flavor or fullness!
MY DETOX TEA RECIPE FOR DESSERT.
Sometimes we aren’t even hungry for dessert, but we still feel the need to snack on something sweet after dinner or before going to bed. This craving or habit often leads to mindless munching in front of the TV. Guilty as charged? Then we recommend whipping up this detox tea recipe which will help you to relax, digest your dinner, and get ready for a good night’s sleep. So go ahead and sip all you want and wake up refreshed not bloated! You’re welcome!
2 cups water
1 tablespoon Apple cider vinegar
1 inch piece of fresh ginger, minced
2 teaspoons of ground turmeric (or 1 inch fresh, minced)
1 thin slice of lemon
Dash of cayenne pepper
Cinnamon stick and/or a drop of honey
- In a small pot, bring water to boil.
- Add in minced ginger, turmeric, and cayenne pepper.
- Simmer for 10-15 minutes on low heat.
- In your tea mug, add apple cider, vinegar, lemon slice, and option cinnamon stick and/or honey.
- Once steeped, strain and pour water into tea mug. Enjoy!
By Amy Shapiro MS, RD, CDN
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