Fresh and Clean, Inside and Out

Six easy changes that will prepare the body for trading out those bulky sweaters for a tiny bathing suit

By Anna Sachse
CTW Features

While the dark days and frigid nights of winter make curling up on the couch with a bowl (or entire pan) of Mac 'n' Cheese sound awfully tempting, spring is here once again, which means it’s time to shake the dust off a dilapidated diet. Take advantage of these six simple “spring cleaning” tips to be well on the way to a lighter, brighter and healthier summer.

Spring Forward Supper

As the winter comes to a close, it’s also time to put an end to those heavy, comfort food winter dinners, says Jim White, RD, creator of “Jim White’s Fit-in-30 Plan: 30-Day Fitness & Nutrition Planner,” and a spokesperson for the American Dietetic Association. By opting for a lighter evening meal, you naturally trim the calories you take in right at the moment when your metabolism starts to slow down for the night. “This will also help you sleep better, as your glycogen levels won’t spike right before you lay down,” White says.

Sweeten the Deal … Responsibly

At peak in late spring and on into the summer, melons and berries packed with antioxidants and other important nutrients, White says. And, as an added bonus, both berries and melons have a high water content, which means they have fewer calories per serving than numerous other fruits and can help keep a person hydrated as the weather gets warmer.

Dip fresh strawberries in fat-free chocolate syrup for a low-cal treat, suggests Ruth Frechman, RD, owner of Burbank, Calif.-based On the Weigh nutrition consulting and a spokesperson for the American Dietetic Association. A cup of whole strawberries has approximately 46 calories and a tablespoon of Hershey’s Chocolate Syrup adds only 50 more. Frechman also recommends dicing cantaloupe, honeydew and/or watermelon, and then topping it with plain yogurt and a sprinkle of sunflower seeds for a light, healthy and balanced lunch.

Savor Spring Vegetables

Green vegetables like artichokes, asparagus, peas, fennel, fiddlehead ferns, arugula, watercress and mustard greens are abundant in the spring, as are radishes, onions and purple sprouting broccoli. Enjoy these fresh, vitamin-rich ingredients in salads, mixed with whole wheat pasta or on their own – Frechman suggests brushing asparagus spears with a little olive oil, seasoning with salt and pepper and then baking them for 15 minutes.

White is also a fan of spring soups because the fiber will help one feel full longer and the carbohydrates in most vegetables are low glycemic. “This helps you avoid the spike in blood sugar that happens when you eat processed sugars,” he says. There are numerous healthy recipes that combine green peas, asparagus or artichokes with broth and various seasonings.

Re-vamp the Grill

Grilling is a great way to prepare food, White says. Many lean meats and vegetables can be placed on the grill unadorned or with a low-cal marinade, or a light spray of olive oil. Consider replacing a beef patty with one made from lean turkey or a Gardenburger, Boca Burger or Portobello mushroom, and avoid charring food. These small tweaks will help cut fat, increase nutrient content and avoid added carcinogens, White says.

Take a Hike

Months of inactivity often equals low-energy and an out-of-shape body, but nothing is as invigorating as fresh air, Frechman says. Ease back into working out and get a good dose of vitamin D by taking a brisk one-mile walk in the spring sun to burn approximately 100 calories. Add distance, hills and jogging intervals as comfortable; it’s a lovely way to check out all the awakening flora and fauna and burn off the lingering effects of all the comfort foods of which it’s too hard to let go.

Hydrate, Hydrate and Hydrate

Drinking sufficient water ensures nutrients are reaching every corner of the body, aids in digestion and can help the mind and body stay energized for work, workouts and play. But don’t be fooled by all those sports drinks claiming to be better than water, White warns. “They’re often high in processed sugar. You don’t really need to worry about replacing your sugar and electrolyte stores unless you’re going to be exercising for over an hour. In all other cases, water is king.”

Another great liquid option for warming weather is herbal tea over ice, Frechman says. “It’s a flavorful, refreshing drink that will help you fill up and not out.”

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