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by nancy adleR, nuTRiTion ediToR oF The boaRdwalk JouRnal
When It Comes to the Spring Cleaning Ritual Don’t Leave Out Your Diet
When it comes to spring cleaning, don’t leave out your diet. We all like the idea of a
good spring clean, but in terms of our diet, this doesn’t mean we have to turn towards
cleansing teas, roughage or milk thistle, or fast for several days to detox our whole
systems. Our bodies are perfectly capable of excreting waste, and very restrictive diets
can leave you suffering from headaches, digestive problems and lethargy.
However, spring is an ideal time to give your dietary habits an overhaul. It’s the perfect
time to take advantage of all the seasonal spring foods, which can be less expensive this
time of year in addition to being
more nutrient dense. eating a
healthier diet will leave you feeling
energetic and healthy, just in time
for a spring bike ride or day spent
outdoors.
eating more fruits and vegetables,
drinking more water, cutting back
on alcohol, and thinking more
about what you’re eating and
drinking (the main principles of
sensible detox diets) can boost
your energy levels and motivate
you to take charge of your health.
Nancy Adler is a certified nutritionist
specializing in nutrition and weight control.
She is the owner of Nancy Adler Nutrition
where she counsels her clients on a oneon-one
weekly basis helping them to make
permanent healthier lifestyle changes.
She currently holds three of the highest
accredited certifications in the field of
nutrition and fitness. Nancy lectures
in schools, businesses and civic groups
where she helps to spread the importance
of healthy living through nutrition. Area
Starting your day with breakfast, low in fat, high in fiber and containing a wide range
of vitamins and minerals, will improve your energy and concentration levels in the
morning. For a healthy springtime breakfast, slice fresh fruit, such as strawberries or
apricots, over a bowl of muesli soaked in low-fat milk or a whole-grain cereal with lowfat
yogurt or milk. The fiber and protein will sustain your appetite through the morning.
Keep your energy levels high throughout the day by including a source of lean protein
with each meal, (skinless poultry, lean meat, fish, beans and nuts) and opting for
healthier snacks that provide low release energy (whole wheat pita bread with hummus
or peanut butter).
Be sure to include vegetables throughout the day—there is an abundance of lovely
vegetables during the spring. They include asparagus, broccoli, cabbage, cauliflower and
spinach. They will all provide antioxidants, vitamins and minerals.
Low iron levels are also one of the leading causes of fatigue, so eat iron containing
foods regularly, such as lean red meat, poultry, iron—fortified cereals, eggs and nuts.
Finally, you need at least 6-8 glasses of water a day. Yes 8! even slight dehydration will
cause fatigue and headaches. Drinking more fluid will not only make you feel better, it
can also help you cut back on food intake.
Time to clean up! Say bye-bye to the nacho cheese sauces, French onion dip and high
sugar barbecue and cocktail sauces in the cupboards. Swap them out with salsa,
vinaigrette dressings and a variety of tasty mustards.
physicians consult with and refer Nancy
to their patients to help them to possibly
eliminate medications and naturally achieve
a healthier lifestyle. You may listen to Nancy
every Tuesday mornings on WOND 1400 AM
on Barbara Altman’s “Front Porch” and on
Ed Hitzel’s “Table for One”. Nancy may also
be seen on NBC TV 40 “Better Living with
Adrienne.” Visit Nancy’s website at www.
nancyadlernutrition.com or call her for an
appointment at 609-653-4900.
Nancy Adler Nutrition
It’s not a Diet. It’s a Lifestyle.
www.nancyadlernutrition.com
401 New Road, Suite 103 • Linwood , NJ 08221
For an appointment, please call (609) 653-4900
And get rid of extra sugars, like the ones hiding in your yogurt. There is typically more
sugar in yogurts than you realize. Instead of those fruit at the bottom varieties, choose
a Greek nonfat yogurt loaded with healthy protein and mix your own fruits and nuts to it.
A teaspoon of agave nectar can help sweeten the pot.
Monitor your alcohol intake. Sure you need one… maybe two… some nights. But unless
you’re being social, only chill a couple nights a week with a cold beer or glass of wine.
You’re trying with all you got to lose weight, making a concerted effort to make better
food choices, then a few sips and
you’re over the calorie intake for
the day. Club soda and lemon will
help you to stay away from more
than one.
Strive to eat things with just one
ingredient, the food itself such as
broccoli, spinach and apples. You
don’t need all the “extras” and
unwanted calories. Buy just enough
so there isn’t any unnecessary
waste.
Start cleaning out your pantry and
fridge by reading the labels. Anything that reads trans-fat needs to go in the trash. This
includes products that claim to be “trans-fat-free” but contain partially hydrogenated
oils. No exceptions.
Don’t forget the kids and remember to watch breakfast items to start the day. The closer
the ingredients are to the top of the nutrition label, the more of the item is in that
food. Quick rule of thumb, never buy a cereal with more than 9 grams of sugar or less
than 3 grams of fiber per serving. And please get rid of the Pop- Tarts! Some flavors of
the tooth-rotting belly expanders contain more than 40 ingredients! 40! Is that really
necessary? They are included in my 5 top ‘NO NO” items.
No brainer here. Get rid of all the chips, pretzels, cookies and candy. You’re not helping
your children or yourself by having them readily available for a “go-to” snack. It’s not
healthy and you won’t be productive with the roller coaster ride your body will be on
after a bag of these crunchy critters. Nuts, seeds and celery provide the crunch your
body craves.
If you really feel your diet needs an overhaul this spring, a nutritionist can help. They
will assess your current diet and create a meal plan and offer tips and advice based on
your body’s needs, fitness goals and your health.
It’s springtime, it’s your time!
The Boardwalk Journal | April 2013 | 55