Spring Clean Your Diet: A How-To

As I type this, the weather has gone from pouring rain and wind to sunny and calm. Spring has definitely sprung. While many of us are ready to spring-clean our homes and shed the winter blahs, we're also thinking about getting bikini-ready and losing the comfort food pounds. So many of you have expressed to me that you need to start eating better, but you're not sure where to start. Here's my How-To guide for cleaning up your diet and seeing results FAST!

Cut Out Sugar
While some of you may not realize how much sugar you eat every day, others I know are suffering from major sugar binges (caramel-filled Easter eggs and peanut butter cups, anyone?). Once your taste buds are used to a certain amount of sugar they come to expect it, and want it, every day. That's not to mention the crazy blood sugar spikes and energy crashes you probably experience daily. So starting right NOW, do the following:

• Cease eating all white flour (pastries, white bread/pasta/rice, baked goods, etc.).

• Stop ordering sugary drinks, including sugar-free coffees and flavored waters.

• Don't start the day off with a sugary breakfast. Look at the sugar content in your cereal and choose wisely. Rely on fruit to provide natural sugars in your oatmeal and smoothies. That small amount of sugar you think won't hurt you really does add up, and it sets your body up for sugar binges the rest of the day.

• Eat fruit when a sugar craving hits. It may not sound as good, but it always works to curb your craving. And a bonus: You end up eating more fiber this way, which in turn leaves you feeling full and satisfied longer.

Limit or Cut Out Alcohol
I love my wine, so it's not like I don't understand what you're probably thinking as you read these words. But alcohol dehydrates the body and is full of empty calories – plus it takes a disciplined person to only have one drink! Still, if you insist on drinking something, stick with clear alcohol and light mixers, such as seltzer or tonic. Limit yourself to one or two glasses only, and ALWAYS drink lots of water while consuming alcohol to replace lost minerals and restore hydration.

Eat Lean and Green
• Rely on proteins like chicken, tofu, eggs, beans, tenderloin, cold-water fish, fat-free plain yogurt, lean turkey, unsalted raw nuts and seeds, lentils, etc, at EVERY meal. So you should be eating lean protein six times a day. Seriously.

• Eat LOTS of veggies! In fact, most of your carbs should come from vegetables and fruit. Try spinach and leafy greens in your protein shakes. Pile your plate high with veggies at lunch and dinner (you can't eat too many, promise). Try a new vegetable every week.

• I've mentioned green smoothies before, but I'll say it again – try a green smoothie or protein shake in the morning for breakfast. They're actually delicious! I do a variation of the same recipe each day: Spinach, frozen cherries, almond milk, water, flaxseed, wheat germ, frozen banana, and real vanilla extract. Sometimes I add a scoop of natural vanilla protein powder or I sub out the cherries for other berries. This is a great way to get your protein, veggies, fruit, and fiber.

Be Picky About Whole Grain
If you ask me, there's so much hype about whole grains these days – and I say that because if you check out the packaging in the aisles at the grocery store, everything claims to be made of whole grains. Trust me, not all grains are created equal. Go with:

• Oats

• Quinoa

• Brown Rice

• Wheat Germ

• Cream of Wheat

• Whole-Grain Pasta

• Buckwheat

• Millet

Choose Healthy Fats
Fat has definitely gotten a bad rap. I find people are very confused about which fats are best. As a general guide, opt for:

• Raw, unsalted nuts (cashews, almonds, walnuts, pecans, macadamia)

• Avocados

• Cold-water fish (cod, salmon, trout)

• Flaxseed

• Olive Oil

• Sunflower Seeds

• Nut Butters

Drink More H2O!
I am always shocked to learn how many people don't drink very much water. They tell me they aren't thirsty, but really what we find out is they've just mistaken thirst for hunger. In order to truly make healthy eating work long-term, you need to understand how thirst completes the equation. When you think you're having a craving, drink one or two full glasses of water. Also, drink a full glass of water (or two is even better) as soon as you wake each morning and before eating or drinking anything else. Aim to drink 2 to 3 liters of water daily (yes, I'm serious!).
Follow all these principles and I promise you won't have any problems with energy lows, cravings, or weight gain. It's time for a healthier you!