Spring is officially upon us after the long winter! Congratulations on making it through the cold! If you needed a few treats to help you through the winter months, don't worry. Read on and let us guide you through getting back on track with our top ten spring forward checklist.

1. Give both your pantry and refrigerator makeovers! Throw out anything you do not want to eat when your resistance is low..and rearrange the items to ensure the  healthy snacks and foods -fruits, veggies, nuts, yogurts, eggs, whole grains are front and center.

2. Try something new in the produce department. Purchase and eat at least 2 new (to you), or at least new since last summer, fruits and veggies this week.  A few of our favorites include mustard greens, dandelion greens and watermelon. 

3. Make the most of the improving weather and impending sunshine! Plan a trip to your farmer's market for fresh fruit and vegetables. Bonus if you get a friend to join you. Double bonus if you cook afterwards.

4. Create a rainbow colored salad complete with satisfying lean protein -Pre-cooked skinless chicken, tofu, egg whites, legumes...

5. Add low sodium canned beans to spring dishes including salads. Their complex carb-fiber combo will keep you satisfied for hours!

6. Go for a run/walk/jog--and challenge yourself to sign up (and thus train for) a race! Check out  www.nyrr.org for a complete list of races in NYC. Looking for a bigger challenge and more support? Check out  Team in Training for a list of summer and fall events and raise money for a great cause while getting in shape!

7. Take your exercise outdoors. Don't know where to start....? Simply go for a brisk walk and add 10 each of push-ups, sit ups, jumping jacks and maybe even burpees every 5 min.

8. Get more fiber in your diet  to both aid digestion and make weight loss/weight maintenance easier! Start by making at least half your grains whole grains (brown rice, whole wheat pasta, whole wheat bead)

9. Warmer weather tends to go hand in hand with eating out more often...if this rings a bell for you, remember to watch your portions. Order two appetizers (one veg based, one protein based), or ask for half the entrée to go, before it gets to the table.

10. Hydrate!!!! Water is the best option for most of your daily fluid needs. Also ok to  drink liberally  are unsweetened teas and seltzer/sparkling water.