Spring has arrived, and with the days getting longer and the weather warming up, you may have noticed the return of a familiar message online: summer is coming, so it's time to get your body ready.
From the resurgence of “SkinnyTok” and weight-loss content to detoxes, restrictive diets and “summer body” challenges, it can be hard not to feel like you should be changing your body before the warmer months arrive. But what if this spring, you did things differently?
You don't need to shrink your body for summer. Instead, spring can be a great opportunity to refresh your routines, add more nourishing foods and make healthy habits feel enjoyable again.
Here with Happy Way, Heidi Rose Nutrition shares her simple tips for embracing the new season, from adding more colour and nutrients to your meals to making the most of longer days and creating an easy spring smoothie.
Add More Colour to Your Plate
Spring is a great time to bring more fresh, colourful foods into your meals.
Think berries, leafy greens, tomatoes, capsicum, cucumber, fresh herbs and seasonal fruit and vegetables. These foods provide a range of vitamins, minerals, antioxidants and fibre to support overall health.
Rather than focusing on what you need to take away from your diet, think about what you can add more of.
Refresh Your Breakfast With a Smoothie
When mornings get lighter and warmer, smoothies can be an easy way to pack plenty of nutrition into a quick breakfast.
The key is to make your smoothie more than just fruit. Including a source of protein, fibre and healthy fats can help make it more satisfying and balanced.
Spring Berry Protein Smoothie
You’ll need:
- 1 cup unsweetened almond milk
- 2 tbsp Happy Way Vanilla Vegan or Whey Protein Powder
- ½ cup mixed berries
- 1 banana
- 1 tbsp hemp seeds
- 1 tbsp Greek yoghurt or coconut yoghurt
- A sprinkle of cinnamon
- Ice
- Optional: Add 1/3 cup oats for extra fibre
Method:
- Blend everything together until smooth and enjoy.
The combination of protein, fibre and healthy fats makes this more than just a fruity drink, while berries and spinach add a variety of plant-based nutrients.
Make the Most of the Longer Days
One of the best things about spring is having more daylight. Instead of thinking about exercise purely in terms of burning calories, use the longer days as an opportunity to get outside and move in ways you enjoy.
Go for an evening walk, head to an outdoor pilates class, take the dog for a longer stroll, garden or simply spend a little more time outside. It doesn't have to be complicated to count.
Nourish, Not Detox
Spring is often accompanied by “detox” and “cleanse” messaging, but you don't need to punish your body for enjoying winter.
Your body already has its own sophisticated systems for processing and eliminating waste, hello, liver, kidneys, lungs and digestive system! Instead of restrictive cleanses, focus on giving your body the nutrients it needs.
That means plenty of whole foods, adequate protein, fibre-rich foods, healthy fats and a variety of colourful fruit and vegetables.
But a spring reset doesn't have to be just about what you're putting into your body. It's also worth thinking about what you're consuming mentally.
Take a Break From the Scroll
How much time are you spending scrolling each day? and how do you feel afterwards? Constant notifications, social media scrolling and consuming an endless stream of information can leave you feeling mentally drained, distracted and overstimulated.
And if you're scrolling late at night or reaching for your phone as soon as you wake up, it can quickly become part of your daily routine without you even realising it. Try giving your brain a little more breathing room this spring.
One of my favourite apps for this is Opal, which allows you to block selected social media apps during certain hours. I use it to block my social media, so I'm not scrolling before bed or reaching for Instagram first thing in the morning.
You don't have to delete social media completely. Even creating a little more space between you and your phone can be a simple way to feel more present, protect your downtime and start and end your day differently.
The Takeaway
Think of your spring reset as nourishing more than just your body, nourish your mind, too. You don't need to shrink your body because the weather is getting warmer. You don't need to earn your summer clothes or follow a restrictive “summer body” plan.
Instead, let spring be a gentle reminder to check in with how you're eating, moving, sleeping and feeling, and make a few small changes that help you feel energised, nourished and well.
Think refresh, not restrict.
With love, Heidi Rose Nutrition x
