With the summer ahead, many are stepping up their diet and fitness regimes in an effort to look sweeter and tighter for the new season.
And now leading Australian nutritionist and TV chef Zoe Bingley-Pullin has revealed exactly how you can make your efforts count.
Write on her blog, the expert and author revealed the five health swaps that everyone should make this spring – and how you can recharge each meal for additional health benefits.
So what should you do?
Leading Australian nutritionist and TV chef Zoe Bingley-Pullin (photo) revealed the five health swaps everyone should make this spring
1. Increase your daily number of steps
It goes without saying that those who exercise more are healthier, but an increase in steps will not only benefit your body, but also your mind.
& # 39; Some of us fall into the trap of thinking that a 30-40 minute workout counteracts the negative effects of sitting at our desk all day, & # 39; Zoe explained.
However, she said that walking and occasional exercise are just as important – if not more – than structured or routine exercises.
The good thing about walking is that it doesn't take too much time if you go somewhere, and it's free.
& # 39; It is important to remember that from 2000 daily steps to 10,000 at once is not feasible, so aim to increase by around 1,000 a day over the course of a week or two, & # 39; she said.
& # 39; Some of us fall into the trap of thinking that a 30-40 minute workout counteracts the negative effects of sitting at our table, & # 39; said Zoe (photo) – but you also have to walk
2. Try a new meal every week
Secondly on Zoe's spring changes is the fact that she recommends that you try a new meal every week.
The TV personality said it's all too easy to get stuck on autopilot during the winter months, but spring is a good time to try something new and get a wider distribution of nutrients.
If you're bored, she said you'd rather eat unhealthy.
Keep an element of variation in your kitchen by searching for new and exciting recipes online.
Secondly, Zoe's spring changes are the fact that she recommends that you try a new meal every week (photo)
3. Add an extra portion of color to each meal
How can you recharge every meal?
* BREAKFAST: Add sliced avocado to Vegemite on toast and add berries to porridge and breakfast cereals.
* LUNCH TIME: Add spinach and remaining roasted vegetables to tuna and rice, and tomato and spinach or arugula to a toast with cheese and ham.
* SUPPER: Add pumpkin, sweet potato, bell pepper and spinach to curry or homemade guccamole and a fresh tomato salsa to steak and three vegetables.
We are always told to eat the rainbow, but it can be said more easily than when you try to keep a full-time job and take care of yourself.
But Zoe said this spring that you just have to look to add just one extra portion of color to each meal – because this automatically means you get more plants in your diet.
She said, for example, if your typical Vegemite breakfast is on toast, add some sliced avocado to the mix.
Alternatively, if you normally choose porridge or breakfast cereal, add some berries.
At lunch, Zoe recommends adding spinach and leftover roasted vegetables to tuna and rice, and tomato and spinach or arugula to a toast with cheese and ham.
Add pumpkin, sweet potato, bell pepper and spinach to your curry in the evening, or homemade guccamole and a fresh tomato salsa to steak and three vegetables.
Zoë said this spring, you just have to look to add just one extra portion of color to each meal – because this automatically means you get more plants in your diet (photo)
4. Start a new hobby
The new season is not only a good time to change diet – it is also a good point to start a new hobby.
& # 39; Write a list of activities that you enjoy and nothing else and start spending time daily on such activities or hobbies, & # 39; s, & # 39; said Zoe.
Whether it's cooking, running, reading or drawing, find a few moments every day to do a little bit of what you enjoy.
5. Practice self-compassion
Last but not least, it is big in the wellness world, but Zoe said that you also have to make time for self-compassion.
If you are the type of person who is often critical about what you do and / or eat, try to be kind to yourself, saying to yourself & # 39; that you do your best & # 39; and let yourself enjoy the moment.
& # 39; A lack of self-compassion will only make us worse & # 39 ;, she said.
For more information about Zoe Bingley-Pullin, you can visit her website here.
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