Spring into Summer!
Green leaves, sunshine and salty swims—it’s time to spring into summer! After long winter days and chilly nights, warm weather welcomes a great opportunity for us to hit the refresh button and make some positive changes to create a healthier and happier you! Here are some guaranteed tips that will help to improve energy levels, reduce inflammation, and boost your metabolism.
1. Focus on balance.
Avoid meals and snacks that are dominated by carbohydrates, protein, or fat. Try to make sure you are including plenty of fresh vegetables and fruits. Aim for a dinner plate of ¼ carbohydrates, ¼ protein, and ½ vegetables. Look at a meal and ask: can I add some more veggies to this?
2. Switch the carbs and drop the sugar.
Refined carbohydrates and food products high in added sugar have been stripped of their nutrients and provide poor nutritional value. Highly processed and packaged foods high in sugar spike our blood glucose levels, promoting weight gain. Eat low GI carbs like brown rice, wholemeal bread/pasta, oats, sweet potato, lentils, and legumes. Drop foods with lots of added sugar, such as flavoured yoghurt. Read the ingredients list and if sugar is in the first 4 ingredients then run for the hills!
3. Get moving.
When we are young, our bodies are more efficient at building muscle and burning fat. As we age, these signals begin to weaken and we need exercise to help us out. Aim for at least 1 hour of physical activity a day (around 10,000 steps), take the stairs, and stand up for longer at work and on public transport. In addition, try to do 3-4 set exercise sessions a week where your heart rate is up like walking, running, swimming, or cycling.
4. Get organised.
Preparation and time management are key when it comes to meal planning and prepping. Behaviour change requires commitment, and you will be more committed if you record your goals on paper. Plan meals a few days in advance and create a shopping list of ingredients based on your delicious recipe ideas. Include a variety of foods to keep it interesting and add plenty of different spices to make it tasty! Surround yourself with healthy options—your body will thank you!
5. Set some goals.
Focus on goals that will create a long term and permanent change in behaviour. Often people choose to focus on financial and career driven goals; the idea here is to maintain good health so you can enjoy the fruits of your hard labours! Rather than focusing on the outcome, focus on the process. Cornering yourself into a ‘pass’ or ‘fail’ category may not be a realistic or appropriate. In the case of diet, start with small goals, like swapping refined carbohydrates for complex carbohydrates; rather than planning an overwhelming week’s worth of meals, start with breakfast, or take it a day or two at a time.
Spring is a natural time to reboot the body after a long winter. It’s time to come out of hibernation mode and go into summer happy and healthy!
Call Elevate at 9252 2225 to book your appointment to optimise your health and wellness goals.