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Only 2 more sleeps until Spring!!  and what lovely warm weather we have been having! I hope you have been able to get out and enjoy it.  We went to Pine Island with our boys on Sunday afternoon, kicked the footy on the 'beach', read a book, talked about nothing,  threw in a fishing line, snacked on some celery and carrot sticks all in the gorgeous afternoon Sun - it was perfect - until the Sun went down that is!  It's still chilly here in Canberra when that happens!  :) 


We are really looking forward to the new in-season Spring fresh produce.  Fruit especially gets a little boring towards the end of winter so it's great to see the new Spring produce like Mangoes already in full swing!   Click here for the Sydney Markets Guide to Spring Produce. 


Read below for tips from Kate Freeman Nutrition on how to give your current Winter habits a bit of a 'Spring Clean'.  It a great article with some easy healthy habits to implement straight away!


Take care and have a great healthy warm Spring day - Sharon 


Will and Sharon Long

Vegies To Your Door 


Kate Freeman Nutrition
Article by Kate Freeman  



12 Healthy Habits to Celebrate Spring!spring


I love the changing of the seasons, especially coming out of winter and into spring. I love smelling the blossoms, feeling the warmth of the sun and getting out and about and active!


A new season always brings the feeling of a new beginning and because change is in the air, it's a great time to start making some healthy lifestyle changes to get you losing weight or feeling better about your health.


There is no doubt that eating better and becoming more active will help you feel more energised, have a more positive state of mind, help you sleep better at night and give you an overall feeling of improved mental & physical well-being.


Here are 12 healthy habits to celebrate spring that you can apply straight away!


1.  Wake early to exercise - Goodbye sub-zero temperatures and hello gorgeous sun rises! It may be hard to get out of bed (trust me, I'm the worst at it) but it's so worth it to see the beautiful sunrise and move your body before you start the day. Meet up with a friend for a brisk walk, head to the gym or pool or grab a workout DVD.


2.  Water with a squeeze of lemon - Fill up a big jug with tap water, add the juice from 1 lemon and keep it in the fridge. Good hydration is very important and drinking water is something that may slip your mind. Knowing that you have a fresh drink already made up for you is a great reminder to have some H2O. Aim to finish your jug by the end of the day.


3.  Say YES to good fats - This season start getting into the habit of including good fat's into your diet such as raw unsalted nuts, avocado, tuna, salmon, seeds and vegetable oils such as olive and canola. Start swapping butter for avocado, nuts for potato chips and try include at least 2 serves of fish a week. It's great on the BBQ with a squeeze of lemon.

4.  Switch to skim - You're making healthy changes so you might as well go all the way and make the switch to skim milk. You'll get used to it, I promise! Plus, the reduction in saturated fat that occurs as a result is definitely worth it.


5.  Switch creamy desserts to fruity desserts - Ice cream has spring and summer written all over it. It's OK to indulge every now and then, but if you really need to have something sweet after dinner why not try something fruity instead?  Try frozen fruit juice popsicles or fresh berries with a small dollop of sweetened cream cheese or chopped fresh fruit with a dollop of yoghurt...


6.  Make buffed up sandwiches - One of the things that I love most about this time ofsalad sandwich year is going on picnics. A 'buffed up' sandwich is one that contains lots of fresh salad vegetables: grated carrot, rocket, baby spinach, cucumber, tomato, sprouts, spanish onion etc. This kind of sandwich is much more filling than one that just contains ham and cheese or other processed meat or spread. Plus, it's much more nutritious as well.


7.  Say YES to breakfast - It's undeniable, breakfast is important and well established as a healthy lifestyle habit. Prioritise breakfast; if you don't you'll run out of time in the mornings and it wont happen. It's as important as doing your hair (if you do your hair, that is!).


8.  Do get some sleep - It's true, the longer you sleep at night the more likely you are to be a healthy weight. Staying up late has specifically been shown to increase the likely hood of a person overeating. So make sure you get to bed on time, especially when you're waking up early to exercise!


9.  The rule of twos - Too much alcohol can sap your energy, cause an intake of excess kilojoules (calories), deplete important energy releasing B vitamins and cause headaches, an inability to concentrate and leave you very unproductive for the day. The rule of twos is this: "Two a day is plenty. Have two 'miss a drink' days a week. Two x two is a treat and two treats a week is too many".


10.   Fad diets are banned - This time of the year is when fad or crash diet companies plague on innocent victims of an inactive winter, who indulged in a little too much comfort food. If you are looking to lose weight this spring, resist the temptation to follow extreme dieting practices. Follow a program that encourages balanced eating, the development of long term habits and teaches you how to prepare and buy healthy food.


11.  Be a good snacker - Snacking can either be extremely helpful or extremely damaging to your weight loss or healthy lifestyle choices. Snacking well comes down to being organised so you have something healthy on hand when you need it.  My website has some great snack ideas if you want more information.


12.  Eat 2 & 5 everyday - Fruit and vegetables, like you've heard from me one thousandmango times, are the cornerstone of a healthy diet. Be diligent in ensuring you are eating these amazing foods and encourage your family to do the same. A change of season means we can enjoy some new produce as well which is always exciting. I hear that mangos are back... Head to Vegies to Your Door and make your order now! Also, check out my latest article: How to Make a Fruit and Vegetable Tasting Plate. 




Kate Freeman Nutrition


it's the perfect time to purchase Kate's e-book which is packed full of healthy advice to get you looking your best in time for summer!! 


click below for Kate's 'Lose Weight for Life' e-book

Kate Freeman Nutrition 


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