Spring Cleaning

Springtime seems to beg for a cleaning of sorts- perhaps cleaning our windows to invite the sunlight in, or cleaning out the clutter in our closets that seemed to collect mysteriously over the winter months.

I would like to invite you to do a different kind of spring cleaning, what I will call a spring cleaning for your soul. Just as sparkly clean windows can elicit a sense of new energy and zest, honoring yourself with health promoting foods and behaviors can be a wonderful way to welcome the new season. Here are some tips and ideas to get you inspired.

Below are ten simple, inexpensive action steps you can take this month to add more energy and health into your day. I encourage you to try one or more of these for a wonderful, “clean” Spring!

1. Breathe-without proper breathing we can get tired easily, feel sluggish and unfocused. Stop and think about your breath- if you are like most people it is typically shallow. At least once a day concentrate on taking long deep breaths in and out of your nose. This can immediately diffuse stress and create calm within your body. In addition, you are sending oxygen rich blood to nourish your organs.

2. Stop- lower your stress through meditation, reflection or what I call “being instead of doing”. When we allow ourselves to quiet our mind, even for a few minutes, we can lower our stress and enhance our immune system. Meditation or quiet time costs nothing, takes just a few minutes and can be done almost anywhere.

3. Try yoga-you don’t need to be super flexible to enjoy the many benefits of yoga, and it does not require a huge amount of time- in fact, you can do a few basic poses in the comfort of your own home. There are many easy to follow “how to” guides and videos available (check your library for some ideas) as well as free websites. Yoga has been shown to improve flexibility, strength, balance and overall health. I was so transformed by the mental, physical and spiritual health benefits of yoga that I became a certified yoga instructor over 15 years ago.

4. Drink Green tea. There have been numerous studies pointing to the many health benefits of green tea, which can be enjoyed hot or iced. Drinking green tea has been shown to lower cholesterol, improve immune function, act as an anti-inflammatory, and assist in maintaining a healthy, active metabolism and circulatory system.

5. Count chemicals, not calories. That’s right- instead of counting every fat gram or calorie in the foods you eat, pay attention to the ingredients. Ideally, most of your food should come from the earth without any added chemicals and preservatives, such as fruits, vegetables, whole grains and animal proteins to name a few. Unfortunately, most of us are so busy that it is easier to grab convenience items, which are typically loaded with ingredients that our bodies are not designed to digest. Some studies suggest that all of these unnatural chemical additives attribute to some illnesses and can hinder weight loss. See if you can’t make more of your meals chemical free.

6. Try a new fruit or vegetable- next time you are at the grocery store or farmer’s market, find a food that you have not tried before, adding both variety and better nutrition to your diet.

7. Replace a sugary high fat dessert with fresh fruit- your heart and waistline will thank you.

8. Get more sleep! Adequate sleep is important not only because we are less crabby and nicer to be around when we are well rested, but it also supports our brain functions, weight control, muscle building, and resistance to illness through a strengthened immune system.

9. Show gratitude- list 10 things you are grateful for. If you want to experience the full benefits of this exercise, list 3 things you are grateful for each night before you go to bed throughout the month.

10. Plant an herb or vegetable indoors or outside (you do not need anything fancy here, just sunlight and a pot) and experience the joy and wonder of seeing something grow! It is even more rewarding when you can use this herb or vegetable in your home cooked meals.