SPRING CLEANING YOUR EATING HABITS

There’s that word again. Habits. 

According to Wikipedia (not the world's greatest source of factual information sometimes, I know), a habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. The Oxford Dictionary states that a habit is often something that is HARD to give up.

Isn’t that reassuring?

What we learned last week is that it's also HARD to building new ones. 

What's with that? Why does this whole concept have to be so hard?

Probably because things that are worth it, often take work. Hard work, dedication, patience, and desire. If you’re anything like me, knowing that things are supposed to be hard helps me to understand that we’re all feeling the same things and that in fact, it likely will be okay.

This leads me to the idea of, you and I together, breaking some habits. 

Not forever though, because guess what? Winter will be back! And when it arrives there will be plenty of hearty bowls of goodness waiting for you; plenty of sugary sweets and late-night snacks to get you through another dark and dreary evening.

However, there's something exciting about spring cleaning your house, isn't there? It's like this breezy fresh start on what seems like a really long and drawn-out slump. If you’re in Canada (where most of you are) winter sometimes seems to last forever. The fact that it's cold for so long, and dark for so long, takes its toll. The moment that the snow melts though, and the grass seems to reappear (even though it's brown and begging for some sun), it's like this weight lifts off of our shoulders. There's a pep in the step of everyone around us, anticipating the longer days, the sunny mornings, and the smell of fresh flowers, cut grass, and a warm wind.

The more sun that comes through your windows, the more you realize that there’s dust in places you hadn’t realized, there are piles of things you just havn’’t gotten around to dealing with, and the windows themselves are covered in a blotchy film that doesn’t provide you with the most beautiful of feelings. 

Spring Cleaning is not a new thing. People for centuries have been tending to this idea of preparing for the seasons ahead, and I presume we will continue to do it until our time here on earth has ceased. It feels so so good to move some things from the corner, give them a good wipe, and then give them a new home. It feels so so good to toss the things that don’t bring you joy. It feels so so good to bring out last year's spring/summer wardrobe (although you should likely go through it, try it all on, and see what actually MAKES YOU HAPPY before just assuming that it deserves a place in your life) and anticipate all the places you will go. It feels so so so good to start craving fresh salads and fresh local produce vs filling up on bowls of hearty stews the size of your head. 

Spring is a time of change. It brings out opportunity everywhere, and when you’re prepared to take those opportunities and run with them, you’re setting yourself up for things you can’t even imagine at this point. No matter how long and freezing cold the winter is, spring always shows up, and summer follows. 

You too can do the same. 

You can choose to show up now so that you can get the most out of the seasons to come. 

Spring cleaning your home, and your eating habits.

Ready to dive in?

What I mean by ‘Spring Cleaning Your Eating Habits’ is this - saying goodbye (for now, anyway, if that makes you feel better) to your eating habits that ultimately aren’t making you feel the best. There's nothing wrong with your eating habits, but there's always a way to be a little bit better.

Now let me forewarn you (and clear the air for myself) that when I say ‘Spring Clean Your Eating Habits” I’m not suggesting that CLEAN EATING is a real thing. I’m definitely not suggesting that you eat clean either. Want to know why?

Something that really grinds my gears about the world as of late is this whole idea of CLEAN EATING. Like, honestly…what the F does that mean? Is there a way to DIRTY EAT? We as a society, I believe, need to stop saying things like this. The more and more we all hear the word CLEAN EATING the more we may believe that the way we’re eating (or the things we’re eating) is wrong. We may attach meaning to food that simply does not exist.

THERE IS NO SUCH THING AS BAD FOOD, okay?

The more and more society becomes obsessed with diets and trends - the worse our mental health is going to be. Clean eating, or the idea that eating clean is the ultimate way to health, has actually led many people into an eating disorder - and this is not okay. 

Obviously here at Dunnebells, we don’t suggest ever going on a diet. We don’t subscribe to one way of eating and we don’t want you to think that you need to either. We coach and mentor women by using custom macros as a means of learning WHAT food is made of and HOW that food impacts our bodies. Within those teachings, however, our clients are taught that they can continue to eat the foods that they’re already eating if they want to, and if they want to introduce new foods, we high-five them and support their wishes. Being tied to certain macros is also not something we believe. We use this system in our training as a way to teach women about food and how it reacts within their bodies - but the goal is never to be counting macros forever. It's simply a way to get into a good rhythm with your body and your nutritional intake. 

Whether you’re choosing to eat pasta, dairy, tofu, peanuts, celery juice, fried food, keto, gluten-free, dairy-free, or whatever else - you’re doing something good for yourself.

Food is necessary for survival, and we want you to continue to eat. 

Okay?

No food is bad. No way of eating is bad. No one is bad.

We are all good and trying to do good things.

Now that I’ve gotten that off my chest - back to Spring Cleaning Your Eating Habits. 

Ready?

TIP 1 - CLEAN OUT YOUR CUPBOARDS AND YOUR FRIDGE

Basically, the whole kitchen.

If you didn’t see this coming, I am terribly sorry. This is just who I am and I happen to be the one writing the blog. 

Cleaning your kitchen is the obvious first step to cleaning up your eating habits, and whether you like it or not, it won't be long until you agree.

Remember, this is for you. This is the fresh start that you’re needing, so don’t fight me too hard on this one. I want you to clean out your pantry, your cupboards, and your fridge, remembering the goal at hand - to head into spring and summer with this new sense of yourself. You don’t have to get rid of all the yummy, heavy food in your house - in fact, I’m actually not suggesting you get rid of anything, but if there are trigger foods for you (mine is a freezer full of cookies from Christmas, every spring, without a doubt) that you need to eliminate to achieve your goal, then please go ahead and find a new home for these things. If you can have chocolate in the house and just have a bit here and there? Keep it. If you can’t, and you need to eat it all at once, then maybe for you it would be helpful to give it to a friend instead so that you can stick to your plan.

Take everything out of your cupboards (your dry goods, canned goods, Tupperware drawer, pots and pans, and whatever else you have hiding in the deep dark corners that you haven't looked at for a while). Wipe those cupboards out and then stand back and look at the mess you just made.

Before you go ahead and just shove everything back in, I want you to take mental note of all the things you’ve got. Are there any foods that have gone off and you should get rid of? Are there things that you know you won't actually eat and you can donate? When you look at all of this, are you triggered by anything? If so, how do we get rid of those triggers so that you feel in control? Are there appliances that you’ve had for years that you haven't touched that would be happier in a home that would appreciate them (I’ve just watched Toy Story so I have this idea that our things have feelings and want to be loved - forgive me) and actually use them? Do you need to keep all those stained Tupperware containers even though for the life of you you can’t find the lids? What about the 17 spatulas that you have but just realized are collecting dust and crumbs at the bottom of the drawer?

Before you wipe it all down and put it all back in, decide what it is that you’re going to keep, love, and use. Put the things that are going bad in the front of the cupboards and promise yourself that you’ll use them first. 

Then put it all back, close the doors, and give yourself a high five.

Next, take everything out of your fridge and freezer and repeat the same process.

When you’re done all of that, stand back and give yourself a high five.

Not only have you started to Spring Clean your eating habits but you’ve also started to Spring Clean your house, one room at a time. 

Congratulations.

TIP 2 - SWAP HEAVY FOODS FOR LIGHTER FOODS

Remember how I mentioned that spring is a time to ditch the winter wardrobe and start introducing your spring/summer wardrobe over the next few months?

Well, I’ll have you know that we’re going to (if you want, anyways) do the same thing to your kitchen.

Out go the heavy things and in come the lighter, more breathable things.

There's no denying that winter foods are comforting, but there's also no denying that lighter and more fresh foods are satisfying and extremely filling too. 

Less pasta and potatoes and squashes and stews and soups and whatever else you’ve been consuming in the last five months and more veggies, fruits, and seasonal goodies. Now is the time to eat the rainbow, and try adding all sorts of produce into your meals.

What do you say? Your job is going to be to fill your kitchen with things that feel lighter, fresher, and happier. Whether you do this daily, or weekly - have some fun with it. Spend some time looking at recipes that use some new and exciting ingredients so that you have something to look forward to in the coming months. What do you want to be eating this season? There's no point in continuing to eat what you’ve been eating for the last five months when there's so much to look forward to.

Being prepared is ALWAYS a good idea.

If you’re not sure what I’m talking about - CLICK HERE - for a nicely laid out look into Canada's seasonal fruit and vegetables.

TIP 3 - SAY NO TO ALCOHOLIC BEVERAGES

or at least cut back a little, okay?

Another annoying idea for anyone who loves a casual drink.

However, if you’re hoping to achieve some health and wellness goals - one of the easiest things to cut from your life is going to be alcohol. Plus, it’ll feel remarkably wonderful.

Obviously, it's patio season though, and we all know how much Canadians love the ability to be outside drinking with friends. 

Well, instead of heavy drinks, switch it out for something lighter. Maybe get a gin and tonic with a splash of lime vs ordering a boozy hot chocolate. Or, instead of a dark beer, opt for a lighter ale.

But honestly, if you ask me, simply cutting out alcohol is going to be the best idea. If you can’t cut it out, let's just try to limit it. 

I mean, this is for you, remember? If you want to do something for yourself, sometimes you need to make some hard decisions. Nutritionally, alcohol is not really something that benefits you. Plus, drinking usually comes with some eating, and when you’re drinking, you’re more likely to make less healthy choices when it comes to food.

TIP 4 - SPEND MORE TIME IN THE KITCHEN AND LESS TIME ORDERING TAKE OUT

Someone had to say it.

The weather is getting better so obviously, I know that you want to be out of the house more.

But the sun is out longer than it has been for a while too, which makes the days seem longer, which also means that you’ve got more time to do things.

Like cook. 

If you’re heading out to the mountains for the day, why not pack yourself a lunch and some snacks for the road?

If you’re meeting up with friends, why not have a meal before you go so that you’re full of good healthy food and bring some snacks with you so you’re not tempted by fast foods or convenient snacks?

Not only is it going to be important to cook more while you’re at home, but also to prepare yourself for when you’re not at home so that you feel like you’re staying on track as much as possible.

If you’re cooking, you have more control over what you’re eating. This is not to mean that you need to always be in control and know exactly what you eating - but it can free you up from a lot of stress and anxiety if you’re aware that you’re pretty healthy, most of the time. 

You don't have to STOP ordering take-out, I just want you to order it less, and spend some more time in the kitchen. Remember those recipes that I suggest you find for spring and summer? Why not try a few of those. Finding some that are easy and quick are going to be SO helpful for you when you want to get outside and do outside things. Getting into a good habit of having a go-to meal and snack ideas for the seasons is important.

TIP 5 - CUT OUT UNNECESSARY SUGAR

Does anyone else feel like winter is a time that is full of sugar? It starts with Halloween candy and then sort of consumes us until the Easter bunny comes (or Easter chocolate goes on sale, let's be honest). In between those two events, we’ve got all sorts of holiday parties, holiday cookies, holiday this, holiday that, and honestly the sugar just never disappears.

Now is the time to make it disappear. 

Not forever, just for a while. 

If you can, I suggest cutting out as much sugar as you can and not because sugar is BAD, but because sometimes a break can be very rewarding.

This is not an ALL OR NOTHING type suggestion either. SImply, be conscious of the sugar your eating. Do you really need it, or are you just mindlessly consuming it? Is it added sugar or natural sugar?

Cutting sugar has a butt load (yes, I just said butt load) of benefits. Cutting sugar will improve your skin (YAY), you’ll have more energy (YAY), you’ll likely shed some unwanted fat (YAY), you’ll reduce your risk for many health concerns (DOUBLE YAY) and you’ll improve your heart health (BIGGEST YAY). 

TIP 6 - PRACTICE MINDFUL EATING

Think about what you’re eating.

Think about when you’re eating.

Think about why you’re eating.

Being mindful of the foods you buy, the foods you prepare, and the foods you eat is a practice I believe everyone should start to implement at some level. Maybe you can’t afford to purchase all the best foods, from locally sourced farmers, but you do have the capacity to make small changes here and there. Mindfulness means to focus on the present moment, all while first acknowledging your feelings, thoughts, and sensations; and then accepting them.

Simply thinking about your ingredients and the nutritional value they hold before throwing them all in a pan can be helpful. Knowing what you’re putting on your plate and trying to enjoy every bite instead of hoovering it down as if someone might steal it, can be helpful. Being grateful for the food you do have, instead of longing for things someone else has, can also be helpful.

The idea of mindful eating can include a lot of things, so I suggest thinking about what it could mean for you. Harvard Education came out with EIGHT STEPS TO MINDFUL EATING, and I’m going to share them with you.

1. Begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you're shopping. Fill most of your cart in the produce section and avoid the center aisles—which are heavy with processed foods — and the chips and candy at the check-out counter.

2. Come to the table with an appetite — but not when ravenously hungry. If you skip meals, you may be so eager to get anything in your stomach that your first priority is filling the void instead of enjoying your food.

3. Start with a small portion. It may be helpful to limit the size of your plate to nine inches or less.

4. Appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.

5. Bring all your senses to the meal. When you're cooking, serving, and eating your food, be attentive to color, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all the ingredients, especially seasonings.

6. Take small bites. It's easier to taste food completely when your mouth isn't full. Put down your utensil between bites.

7. Chew thoroughly. Chew well until you can taste the essence of the food. (You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.

8. Eat slowly. If you follow the advice above, you won't bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates.

Read the full article HERE

And there you have it.

MY ideas on how YOU could implement SPRING CLEANING FOR YOUR EATING HABITS this spring.

Obviously, like everything else in the world, I want you to take what resonates with you, and ditch what doesn’t. I’m not here to suggest that I know more than you, or that I am right and you are wrong.

You know your body best and you should know better than anyone what it is that you’re needing right now. 

If you are needing a kick start right now, as the seasons change, then please do yourself a big favor and do what it takes.

If you’re feeling alone in the health and wellness world, please reach out. Whether you want to work with DUNNEBELLS one on one or get some one-off advice, our inbox is always open. You can find us in our FREE Facebook Group by clicking HERE, you can find us on Instagram by clicking HERE, or you can safely send over a quick email to hello@dunnebells.com

We want to be able to support you in any way possible because guess what?

You’re worth it.

This spring, next spring, and any season in-between.