April 2022 Nutritionist Guide

Spring into a Healthier You!

Nutrition

A new season has sprung, and along with a change of season comes fresh foods and new rituals. One of the advantages of springtime is the extra hour of daylight, which means longer, brighter days. This gives us more time to enjoy the outdoors, walking, hiking and participating in many activities we’ve missed over the winter. Another way to relish Spring is to enjoy seasonal produce grown locally only at this time. From asparagus to berries, springtime is the season to enjoy an array of fresh and nutritious produce.

Produce Corner

Living in Canada, we have an abundance of fresh and local seasonal produce at our fingertips.

In-season Produce Must Have’s:
Asparagus, Radishes, Fiddleheads, Spinach, Fava Beans, Rhubarb, Peppers (greenhouse), Tomatoes (greenhouse).

Spring Cleaning for your Health

According to Traditional Chinese Medicine (TCM), springtime is for cleansing the liver. The liver is the largest organ in our body and is responsible for the movement of energy and free flow of blood-nourishing our organs, muscles, and tendons. In the Spring, we naturally tend to eat less, cleansing the body of winter’s fats and heavy foods. You may notice yourself preferring a salad to a hearty soup or stew.

Cleansing Foods for Spring

Artichokes: Edible flower rich in liver protective agents.
Daikon Radish: A spicy root traditionally used to clear mucus. Peel or grate.
Flaxseeds: Fibrous and rich in anti-inflammatory omega-3s. Try in smoothies.
Garlic: Encourages the production of the detoxifying antioxidant glutathione.
Nettle tea: High in polyphenols and excellent for preventing allergy symptoms. Try in tea, capsule or tincture.
Leafy greens: Rich in chlorophyll. Add a handful to smoothies.
Lemons: Alkalizing properties that balance built-up acidity in the body.
Rosemary: Stimulants the liver and doubles the bile to improve digestion.
Sea Vegetables: Packed with mineral-rich fucan to help reduce inflammation.
Turmeric: Active ingredient curcumin increases the liver’s ability to neutralize toxic chemicals and boost bile flow.

Balance Your Body During Spring

  • Drink at least 8-glasses of filtered water daily
  • Start the day with warm water and the juice of half a lemon or a tbsp of apple cider vinegar. This practice alkalizes the body (supporting the breakdown of toxic residue and reducing inflammation) and motivates metabolism.
  • Cut down the heaviness of rich root vegetables and move towards summer with the lighter, high water content of Spring produce. Choose seasonal vegetables for simple salads, stirfries, and vegetable soups.
  • Start your day with a sense of grounding and gratitude through a meditation practice. Wake up earlier, sit outside, and read something inspirational with a cup of tea. Any calming ritual to help maintain stress levels.
  • Exercise often to improve blood circulation, increase mobility and reduce muscle tension.

Need help making these changes? Visit our nutritionist team in-store or email us at [email protected]

References

The Art of Spring Cleansing – Simply Nourished Nutrition. https://simplynourishednutrition.com/the-art-of-spring-cleansing/

Reawakenings and New Beginnings – A Balanced Body.
https://www.abalancedbody.ca/blog/2021/5/24/holistic-nutrition-to-balance-your-body-in-spring-reawakenings-and-new-beginnings

4 Ways to Eat Seasonally – Fresh Prep Blog.
https://blog.freshprep.ca/2021/09/09/4-ways-to-eat-seasonally/

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