Spring Into Action - 7 Ways to Refresh Your Body and Mind

Written by: Claudia Haller NBC-HWC

Ah, spring! There’s something about this season that fills me with joy and energy. I love how nature seems to come alive…and the colors! My mother always says that nature’s colors are never as vibrant as they are in the spring, and I couldn’t agree more. Every year, I find myself marveling at how the world bursts into color, bringing a sense of renewal and freshness. It's a time for new beginnings, for cleansing, and for embracing the beauty around us.

If you're like me, you're ready to shake off the winter slump and welcome spring's vibrancy. A seasonal reset is not just about spring cleaning your home; it’s also about spring cleaning your body, mind, and habits. The transition from the colder months to warmer days provides the perfect opportunity to refresh.

Here are seven ways to rejuvenate this spring:

1. Embrace Seasonal Foods for a Natural Cleanse
Spring is the perfect time to take advantage of fresh, in-season produce. Not only do seasonal foods support your body’s natural detox process, but they also provide nutrients and flavors sure to reinvigorate your energy levels. Here are some of the best seasonal foods to enjoy in March along with their benefits:

Asparagus: Packed with antioxidants, fiber, and folate, asparagus is a natural diuretic that helps flush toxins from your system. It’s also rich in vitamins A, C, and K, which are great for supporting skin health and boosting immunity.

Radishes: These crunchy, peppery vegetables are perfect for a spring detox. Radishes help cleanse the liver, promote digestion, and are a good source of vitamin C, which aids in skin health and immune function.

Spinach: A great source of iron and magnesium, spinach is a leafy green that can help boost your energy levels and improve digestion. It’s also loaded with antioxidants that help fight inflammation and protect your cells from oxidative stress.

Rhubarb: Known for its tart flavor, rhubarb is high in fiber, which supports digestion, and rich in vitamin K, which is essential for bone health. It’s also a great source of antioxidants that help protect the body from harmful free radicals.

Leeks: Mild in flavor but packed with vitamins A, C, and K, leeks are excellent for boosting your immune system and supporting heart health. They also contain prebiotics that help nourish the good bacteria in your gut.

Cauliflower: This cruciferous vegetable is loaded with fiber, which supports digestion and gut health. It’s also rich in antioxidants like vitamin C and manganese, which help protect your cells from damage and support your body’s natural detox processes.

Fennel: Fennel is a great food for spring due to its anti-inflammatory properties and high fiber content, which helps with digestion. It’s also a good source of potassium, which supports heart health and helps balance electrolytes in the body.

Incorporating these healthy and delicious foods into your meals will not only cleanse your body but also provide the energy for your radiant self to shine this spring!

Detox Resources:
Speaking of healthy, seasonal foods…

Spring is an ideal time to reset. Why not do so with a seasonal detox? Detoxing can help reset your body, enhance digestion, and improve skin health. Seasonal cleanses are also known to lower inflammation and support healthy liver function, which is essential for eliminating toxins.

Because detox diets can vary widely and are not regulated by the FDA, the research out there might seem conflicting (and confusing)! But here is what we know for sure: consumption of more fruit, vegetables, and water is an overwhelmingly positive thing, especially while reducing processed foods, caffeine, and alcohol.

According to the University of Wisconsin School of Medicine and Public Health, “We live in a polluted and stressful world.” Although our bodies are designed to detoxify, it’s also possible for them to become overburdened by contaminants, which can lead to health problems. When seeking an effective (and safe!) detox program, it’s important to look for one that focuses on balance and promotes a healthy lifestyle. Avoid anything that seems extreme or too good to be true.

If you're looking for a more structured detox program, I offer 5 Day Detoxes and 21 Day Sugar Detoxes that can help you feel revitalized and regain balance.  These programs are designed to support your body’s natural detox systems and help you build sustainable, healthy habits. Reach out if you are interested. 

2. Hydrate, Hydrate, Hydrate
Drinking plenty of water helps flush toxins from your body, supports your digestive system, and keeps your skin glowing. To make hydration more exciting, try infusing your water with fresh ingredients like cucumbers, mint leaves, limes, lemons, and blueberries. These simple additions not only make your water more flavorful but also boost its detoxing properties. My personal favorite is to use this infused water with my SodaStream (In case you’ve never heard of this, it’s a great little kitchen appliance that forces carbon dioxide into the water to make your own sparkling beverage). It’s such a treat!

3. Move Your Body
Spring is the perfect time to get moving outdoors. Whether it’s a brisk walk in the park, a gentle jog, or practicing yoga under the sun, movement helps boost your circulation, energy, and mood. Fresh air, sunshine, and a little sweat will leave you feeling recharged.

4. Spring Clean Your Sleep
After months of shorter days, now is the time to align your sleep habits with the changing season. Aim to get quality sleep by creating a relaxing bedtime routine. Ditch the screens, dim the lights, and maybe even light a calming candle.
(Read more about building a great sleep routine HERE!)

A well-rested body is better equipped to face the day ahead with momentum.

5. Mindful Breathing for Calm and Clarity
As the seasons change, so too can your mindset. A simple practice like mindful breathing can help you release any tension and center your mind for the tasks ahead. Sure, breathing is something we do all the time, without even thinking about it. But did you know that there is substantial research showing that conscious breathing has immense benefits for your health and well-being? That’s right; just slowing down and focusing intentionally on your breath can lower anxiety levels, boost your mood, improve sleep, and so much more. Conscious breathing helps with focus and concentration (thus increasing productivity), and it is incredibly powerful when it comes to emotional regulation. Try a few minutes each day to focus on your breath, quiet your thoughts, and set positive intentions.

6. Detox Your Mind
Just as you clean up your diet and habits, it’s important to detox your mind. Spring is the perfect time to let go of negative thoughts, limiting beliefs, and mental clutter. Reflect on what no longer serves you, and create space for new growth. Springtime wouldn’t be nearly as lovely without its newly opening flowers…but just as the flowers cannot blossom and thrive without a little weeding around them, you too can only flourish by letting go of the mental excess.

So, how exactly can you go about decluttering your mind? You can start by picking up a pen and getting it all out on paper!

Journaling is more than just a creative hobby. Believe it or not, studies show that expressive writing actually reduces intrusive and avoidant thoughts about negative events. It improves working memory and frees up your brain to better cope with stress.  

Another helpful therapeutic tool is Havening. Havening is a technique involving the application of gentle physical touch combined with mental activities such as visualization. The process helps people cope with anxiety or trauma by disrupting the neural pathways associated with distressing memories.

Interested in learning more about Havening? Click HERE! Or discover the benefits for yourself: book a session! I am a certified Havening Techniques® Practitioner, and I would love to share with you its transformative impact.
 
7. Digital Detox for Mental Rejuvenation
Spring isn’t just about physical detox; it’s also the perfect time to reset your digital habits. Take a break from screens and social media to reduce stress and regain focus. You’ll be amazed at how much more energized and present you feel when you disconnect and give your mind the space it craves. Whether it’s setting specific times for checking emails or going screen-free for a few hours a day, a digital detox can help restore your mental clarity and creativity.
 
Embrace a Fresh Start
Every year, as the world bursts into color, it brings me back to the magic of the season. My mother is absolutely right: there is no comparison to the colors of nature in spring.
If we stop to look around, we are reminded that we, too, can embrace a fresh start, rejuvenating our energy and health just like the earth around us. One of my favorite ways to welcome the season with open arms is to take advantage of all the delicious flavors we have at our disposal. I firmly believe that food is medicine! Let me share with you some Spring Recipes to Boost Your Vitality.

1. Asparagus & Spinach Salad with Lemon Vinaigrette
A light and refreshing salad packed with detoxifying nutrients.

Ingredients:
- 1 bunch of fresh asparagus, trimmed and chopped
- 2 cups of fresh spinach
- 1/4 cup of sliced almonds
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste

Instructions:
1. Sauté the asparagus in olive oil over medium heat for about 3 minutes, until slightly tender but still crisp.
2. In a large bowl, combine the sautéed asparagus with fresh spinach.
3. Toast the sliced almonds in a dry skillet over low heat for about 2 minutes, until lightly golden.
4. Drizzle the lemon juice over the salad and season with salt and pepper.
5. Toss the salad to combine, top with toasted almonds, and serve!

2. Roasted Cauliflower & Leek Soup
This cozy soup is perfect for a spring detox, with a gentle sweetness from the leeks and a hearty base from the cauliflower.

Ingredients:
- 1 head of cauliflower, chopped into florets
- 2 leeks, cleaned and sliced
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 4 cups vegetable broth
- Salt and pepper to taste
- 1 tablespoon fresh parsley (optional)

Instructions:
1. Preheat your oven to 400°F (200°C). Toss cauliflower florets and leeks in olive oil, salt, and pepper. Spread them evenly on a baking sheet.
2. Roast in the oven for about 25-30 minutes, turning halfway, until the cauliflower is golden brown and tender.
3. In a large pot, sauté garlic in olive oil for 2 minutes over medium heat until fragrant.
4. Add the roasted cauliflower and leeks to the pot, pour in the vegetable broth, and bring to a simmer for 5 minutes.
5. Blend the soup until smooth using an immersion blender or a regular blender. Add salt and pepper to taste.
6. Serve hot, garnished with fresh parsley, if desired.

3. Fennel & Radish Spring Salad
A colorful, crunchy salad that’s perfect for cleansing and boosting digestion.

Ingredients:
- 1 fennel bulb, thinly sliced
- 1/2 cup radishes, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey
- Salt and pepper to taste
- 1 tablespoon fresh dill (optional)

Instructions:
1. In a large bowl, combine the thinly sliced fennel and radishes.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper.
3. Pour the dressing over the fennel and radishes, tossing to coat evenly.
4. Garnish with fresh dill for added flavor and serve!
 
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.