Spring is in the air and the new season brings welcome changes. We often have more energy, vitality, and motivation as we come out of winter and yes, it’s a cliché, but it sure is a motivating force!
The Education and Nutrition team Diabetes NSW & ACT share their top tips to refresh your routine and start the season with confidence:
Spring clean your junk trunk
Farewell your creature comforts, it’s time to make way for fresh spring produce.
Have a look in your pantry, fridge and freezer. What do you have that is high in added fat, salt and sugar? It is all too easy for us to stock up on heavily processed foods, such as:
- Packets of chips, lollies and chocolates
- Frozen pastries (pies, sausage rolls, pizza)
- Sugar sweetened drinks (soft drinks, sports drinks, cordials)
- And high sugar cereals
Replace these items with healthier basics such as canned beans, whole wheat pasta, steel cut oats, nuts and seeds, canned tuna and salmon (in spring water not brine), eggs and frozen veggies.
A well-stocked pantry and freezer is great for last minute meal preparation. But if you can, head down to your local grocery store regularly and indulge in fresh produce. Baked veggies and stir fries make for a quick and easy meal.
Spring clean your home
Your inbox and wardrobe aren’t the only things that need culling, it’s time to declutter your space.
While you do your routine spring clean, consider whether to keep, donate or throw away any items you haven’t used in the past six months (you’ll be surprised by how much you can accumulate). For a fresh design, rearranging furniture is a quick and easy fix. Need a good cleaning solution? Bicarbonate of soda and water can work wonders.
If you are living with diabetes, now is a great time to overhaul your equipment. Clean your meter as per the manufacturer’s instructions (or ask whether your local pharmacy will do it for you), and check all batteries are working properly for tools that use them. Double check your test strips and ketone strips haven’t expired, and safely dispose of any expired insulin, medications and your sharps container (check your nearest location at http://www.safesharps.org.au).
Enjoy your environment
Get outside and give yourself that much needed vitamin D boost, it’s beneficial for both your body and mind.
If you are living with diabetes, vitamin D is also believed to help improve the body’s sensitivity to insulin. So take the warmer weather as an opportunity to soak up some sunshine. If you have a garden, spending a little time gardening is a great way to clear your mind while adding some extra exercise into your daily routine. If you’re not up to vigorous gardening or don’t have outside space, why not try planting a small herb garden in a windowsill pot? Herbs are a fantastic way to add flavor to your food without reaching for salty or sugary sauces.
Re-work your workout
Shed your winter cocoon, it’s time to get active!
If you’ve fallen off the exercise wagon, or are just feeling sluggish after winter, set a goal to start incorporating some simple exercises into your day. Build up slowly by committing to small achievable steps – put aside 15 minutes a day to stretch, take a walk or workout. Add another 15 minutes each week and by the end of the month you could find yourself easily exercising for an hour a day.
If slow and steady doesn’t work for you, set a goal, try a new sport or take on a challenge. You could even motivate yourself by fundraising for a charity you’re passionate about. We’re always really impressed by some of the challenges our supporters and members take on at Diabetes NSW & ACT. It’s a lovely way to give back too. Whatever workout you choose, tell people what you’re doing and find a buddy for extra support.
Spring clean your mind
Want the secret to a stress-free season? A mindfulness makeover.
Practise gratitude often, it’s so important to celebrate your successes and be kind to yourself, especially when times get tough. An easy way to be mindful is by engaging with your senses: interact with your pet, smell the flowers, pay attention to the flavours in your meal – you’ll find plenty to be grateful for. If you’re interested in mind stimulation, take up a new hobby as a way to learn something new, discover a new passion and socialise with new people.
