Diana Arundell is a university qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and wellness programs. She is a lecturer of Nutrition at Macquarie university, and an accredited Journey practitioner.

Spring is the perfect time to actually put those thoughts about improving your health into action. The weather is warming up so it becomes easier to say ‘no’ to comfort foods. Days are getting longer so it’s easier to fit some exercise in. People start to get out and about more, so there are less excuses to eat out of boredom.

Try this simple 2 week spring clean diet and lifestyle plan. It may just be the perfect launch pad to kick start a healthy summer diet and lifestyle regime. It is only 2 weeks out of your life and may be just what you need to turn that corner.

So go solo or invite friends and family to join you!

2 week Spring Clean Guidelines 
spring into physical, emotional and mental wellness

Before you start  – consider a scale of 1-10 (1 = dragging your feet around & 10 = bouncing out of your skin). Ask yourself on a scale of 1-10, ‘how do I feel physically’? ‘how do I feel emotionally’? ‘how do I feel mentally’? . These are your 3 starting scores. Do the same at the end of the 2 weeks and notice any differences.

Stick the following list on the fridge so you a reminded of it daily. 

  • 30 mins of exercise 5 days of the week.
  • See 1 sunrise in the 2 week period (this may be the best time to exercise too).
  • Have 1 bath per week.
  • Contact 1 friend you have been meaning to call but haven’t got around to it.
  • Follow your ‘gut’ feelings or intuition for 2 weeks. When faced with a question or a situation, rather than asking the mind what it thinks about it – ask your body – ‘how do I feel about it?’
  • Find a quote you like (positive & motivating) write it out on a post it note and stick on the bathroom mirror or somewhere you’ll see it – start the day with it and end the day with it.
  • Ensure you get 8 hours sleep every night.
  • Food Guidelines:
    • Keep a daily diet diary. It’s a fantastic way to observe your own eating habits. 
    • Start each day with 1/3 fresh lemon squeezed in room temperature or warm water. The bitter taste stimulates digestive function.
    • Include 3 main meals and 2 snacks every day. This is critical for balancing blood sugar levels, to reduce cravings and improve energy. NO SKIPPING MEALS.
    • Include a source of protein at all meals and snacks. (eggs, fish, poultry, lean red meat, legumes, beans, nuts, seeds, natural yoghurt, fetta, soy)
    • Measure and drink 2 litres of water daily. 
    • Drink green and herbal tea in abundance if you like it.
    • Eliminate alcohol, caffeine, anything with wheat flour in it, cow’s milk/cheese, processed food and sugar. (Yes you can! It’s only 2 weeks out of your life – not forever!)

Breakfast ideas:          ‘Brookfarm’ muesli/’Crunchola’ cereal/oats/wheat free cereal with soy milk or rice milk, with 2 types of fresh fruit (eg.1/2 banana, 2 strawberries), 1 tbl LSA (linseed, sunflower, almond meal); Egg on gluten free toast; Omelette with capsicum, tomato, mushroom; Smoothie on soy milk with frozen berries/banana and raw egg or protein powder and dash of honey and natural yoghurt.

Lunch/dinner ideas:    Tuna/chicken/hard boiled eggs/fish/ lean red meat/marinated tofu/bean mix/goat’s cheese with salad; Sushi; Rice cakes with homous, avocado, turkey and tomato; Stir fry with protein of choice and rice; San-choi bow; Marinated lamb kebabs and salad.

Snack ideas: Fruit, Bhuja mix, Almonds/cashews/walnuts/pepitas, Rice crackers and homous dip, Pop corn, Sulphur free dried fruit, Rice cakes with tahina and honey; Natural yoghurt with muesli and/or fresh fruit.

TIP: Plan what you’ll be eating for meals and snacks for the next week, write a shopping list, shop then get started! Keep it simple – lots of fresh food, no processed food.

NB:  If you are eliminating caffeine and/or sugar, you may experience headaches for the first couple of days. Push through this and you will feel the benefits of running on natural energy rather than ‘artificial’ energy.

If you’re taking prescribed medication or have any health concerns, please check with your health professional prior to starting this 2 week plan.

For further information or to make an appointment for a full naturopathic and ‘wellness’ consultation please contact Diana Arundell at Avoca Naturopath on 0410 465 900 or visit www.avocanaturopath.com.au. Health fund rebates are available.