Page 12 - The Wave Holistic and Metaphysical Journal March/April 2016

Culinary Arts
Nutritional Spring Cleaning
by Audrey Fontaine Holistic Health Counselor
Spring is in the air, and for many people this is a time to lighten up on our intake of food and to begin eating more fresh fruits and vegetables as they come into season. I think of this as a nutritional “spring cleaning”, where we prepare our bodies for the lighter energy of summer. Below are some of my favorite tips on how to eat healthier in the coming months, and some delicious salad recipes that incorporate the fresh, lively flavors of Spring!
Eat your Vegetables - Make fruits, vegetables and especially dark leafy greens, your staple food choices. Aim for at least 50% of each meal to come from these whole food plant based options, which are high in phytonutrients, vitamins and minerals.
Make the salad the main dish. I recommend eating at least one large dinner sized raw salad each day, remembering to alternate the vegetables you use to get a variety of nutrients.
Consider nutrient density when choosing salad ingredients. Think of food in terms of how many vitamins and minerals it contains, as opposed to simply how tasty it is, and you will reap the benefits of greater energy and increased health and vitality, while achieving and maintaining your ideal weight.
Fruit for Dessert – If you are the type of person who craves something sweet after dinner, (or as a snack), why not eat your sweets as nature intended, in the form of fresh fruit? Fresh whole fruit is a tasty way to pack in a lot of nutrients like Vitamin C, the most detoxifying of all vitamins. Your taste buds will quickly adapt to find the sweetness in fruit more satisfying than a sugary baked item, and think of all the calories you will be avoiding!
Hydrate - Drink at least 64 ounces of pure water daily. Our bodies are made up of approximately 70% water, and we need to replenish it daily for optimum health. Dehydration can cause a number of health concerns including headaches and fatigue. Other beverages
do not qualify as substitutes for pure water, and caffeinated beverages actually contribute to dehydration.
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