Spring Into Wellness
As the flowers bloom and the days get longer, there’s no better time to embrace a spring or re-spring into your health. With this time of year, comes a renewed energy that can inspire us to revamp our wellness routines. Whether you’re looking to improve your relationship with food, improve your eating patterns, or get moving more, now is the perfect opportunity!
Lean Into the Seasonal Produce
Spring is the season of renewal, and what better way to honor that than by incorporating fresh, seasonal foods into your meals? Consider trying a new fruit or vegetable each week. Seasonal produce includes those such as pineapple, artichoke, carrot, mango, peas, asparagus, radish, strawberries, collards, arugula, cantaloupe, apricots, honeydew, cherries, peaches, lemons, and limes.
Hydrate Your Body
With the weather warming up, staying hydrated becomes even more important. Drinking enough water supports digestion, helps with energy levels, and supports electrolyte balance. Find a fun way to hydrate your body this spring through herbal teas, fruit and herb infused water, and electrolyte beverages.
Get Outside, and Move Your Body
Spring is a great time to get outside and enjoy the natural beauty around you. Whether it’s walking, hiking, cycling, or practicing yoga in the park, moving your body in nature can elevate your mood, reduce stress, and improve your overall fitness.
Tip: Start small with a daily walk outdoors. Even 10-15 minutes of sunshine and fresh air can do wonders for your mental clarity and well-being..
Sleep - The Often Neglected
Rest is an often-overlooked part of wellness, but it’s crucial for your body’s repair and rejuvenation. Aim for 7-9 hours per night to ensure you wake up feeling refreshed and ready to tackle the day. Establish a relaxing bedtime routine, such as putting away electronics, reading a book, taking a warm bath, or practicing a few minutes of stretching to help signal to your body that it’s time to wind down.
Spring offers a beautiful opportunity to revitalize both body and mind. By focusing on nourishing your body with fresh, seasonal foods, staying hydrated, moving your body, and getting restful sleep, you can spring into wellness and set the stage for a vibrant, healthy year ahead.
Don’t know where to start?
Take a look at our Spring Wellness Bingo or Spring Recipes!
Peach Chia Pudding
Servings: 1
Prep Time: ~6 hours
Ingredients:
- 2 Tbsp chia seeds
- 1/4-1/2 cup milk of choice
- 1 peach, chopped
- Optional Desired Toppings: Greek yogurt, granola, cereal, nuts, seeds, etc.
Directions:
- Stir 2 Tbsp chia seeds with 1/4-1/2 cup milk of choice, in an airtight container. Let sit for at least 6 hours.
- Top with chopped peaches and other desired toppings. Enjoy!
Veggie Skillet Lasagna
Servings: 6-8
Prep Time: 10-15 minutes
Cook Time: 25-30 minutes
Ingredients:
- 2 Tbsp olive oil
- ½ cup finely chopped onion
- 4 cups chopped assorted vegetables (bell pepper, eggplant, summer squash, and mushrooms)
- 3 garlic cloves, minced
- 2 tsp dried oregano
- Kosher salt and black pepper
- 24 oz jar of your favorite marinara sauce
- 1 cup vegetable broth
- 6 oz lasagna noodles (not no-boil noodles), broken into 2-inch pieces
- ¾ cup part-skim ricotta cheese
- 1 cup shredded mozzarella cheese
- 2 Tbsp grated parmesan cheese
- Chopped fresh parsley or basil
Directions:
- Heat olive oil over medium heat in a large (12-inch) cast iron or enameled skillet (with lid). Add onion and chopped vegetables and saute for 8 to 10 minutes. Stir in garlic and oregano and cook for 30 seconds, stirring constantly. Season vegetables to taste with salt and pepper.
- Stir in marinara sauce and broth and bring to simmer. Add the noodles to the pan, using the back of a wooden spoon to submerge them in the sauce. Cover the pan and reduce heat to medium-low. Cook for 15 minutes, stirring every 5 minutes.
- Remove lid and fold in ricotta and half of the mozzarella cheese. Top with remaining mozzarella cheese and sprinkle with parmesan. Cover and cook for 2 to 3 minutes more, or until heated through. Remove lid and allow to stand for 5 minutes. Sprinkle with chopped parsley or basil before serving.
Roasted Salmon with Peach Avocado Salsa
Servings: 2
Prep Time: 5 minutes
Cook Time: 15-20 minutes
Ingredients:
Salmon Ingredients:
- 2 salmon filets
- Salt & pepper
Salsa Ingredients:
- 2 ripe peaches, diced
- 1 avocado, pitted and diced
- ¾ cup corn (canned, fresh, or frozen)
- ⅛ - ¼ cup red onion, chopped
- Juice and zest of 1 lime
- ¼ cup cilantro (mix and topping)
- Salt and pepper, to taste
Directions:
- Preheat oven to 400°F.
- Placed salmon on parchment lined baking sheet. Sprinkle with salt and pepper. Bake for 15-20 minutes.
- Meanwhile, prepare salsa. Mix all chopped vegetables together in a medium sized bowl. Set aside
- Once salmon is cooked, plate and top with salsa.
- Enjoy!
Feta Watermelon Arugula Salad
Servings: 4
Prep Time: 10-15 minutes
Ingredients:
- 1 Tbsp fresh lime juice
- 1 Tbsp red-wine vinegar
- 2 Tbsp extra-virgin olive oil
- 3 Tbsp fresh mint leaves, chopped
- 3 cups cubed (1/2-3/4 in) seeded watermelon
- 6 cups baby arugula
- 1/4 cup pine nuts
- 1/3 cup crumbled feta
- Coarsely ground black pepper & salt, to taste
Directions:
- Whisk together lemon juice, vinegar, chopped mint leaves, salt and pepper in a large bowl. Then add oil in a slow stream, whisking until emulsified.
- Add watermelon, arugula, and pine nuts and toss to coat, then sprinkle with cheese, top with more black pepper and salt if needed!
