Expert Tips For Ultimate Wellness This Spring

Spring is well and truly here but how fresh are you really feeling? With the indulgent summer festive period fast approaching now is the perfect time to make a few changes to your diet and give your wellbeing a much-needed boost.

According to Jennifer May, renowned Nutritionist, author and wellness speaker from Sydney City Nutritionist and Food Intolerance Australia, there are many simple ways that people can give their diet a bit of a 'spring clean' to get their health back on track.

"Every little food switch or healthy addition to your diet can go a long way in helping you achieve optimum wellness. Don't think of it as a big task because you don't have to completely change everything you're eating or drinking," says Jennifer. "For most people it's actually more achievable to take small steps to improving their diet which can then help form lifelong healthy habits for maximum wellbeing and vitality."

Not sure where to start? Here are Jennifer's top tips for spring wellness:

• Eat more fresh fruits and vegetables – Studies show that eating 5 or more serves of fresh fruits and vegetables each day can result in improved energy, mood, motivation and wellbeing in just 3 days. This is easily achieved by starting the day with a healthy smoothie.
• Eat leafy greens – They give a powerful mineral boost that can improve energy, reduce aches and pains and even reduce PMS symptoms. Some leafy greens, such as rocket, also help to improve digestion by stimulating the release of digestive enzymes and supporting the growth and replication of healthy gut bugs.
• Eat blueberries every day – An Australian study found that a handful of blueberries a day is enough to improve memory, focus and may even reduce dementia and Alzheimer symptoms. Blueberries are also a great source of antioxidants and may help tired adrenal glands to recover from stress and exhaustion. So, eat more blueberries for a sharper mind and better overall wellbeing.
• Ditch cow's milk in favour of plant-based milks – Most dairy products can increase inflammation, digestive distress and heart disease risk, but plant-based milks such as Califia Farms Unsweetened Almond Milk offer a great, varied selection of minerals and vitamins including calcium, Vitamin E, manganese and magnesium. Almonds are also a great source of antioxidants (which improve hormonal balance, reduce cancer risk and lower cholesterol) and plant tannins (they reduce harmful bacteria in the gut and increase healthy gut bugs).
• Eat avocadoes – It's always a good time to eat more avocadoes! Avocados contain Vitamin E which helps to prevent heart disease, Alzheimer's, sun damage and can even reverse signs of aging. Avocadoes also contain lutein which actively removes unhealthy cholesterol from the body and are rich in healthy fats which reduce inflammation and promote healing. A great snack, avocadoes can also be added to a healthy smoothie to boost the fibre and nutrient content. I like mine on toast topped with a squeeze of fresh lemon juice, some pumpkin seeds and a sprinkle of ground coriander seeds, which adds additional Vitamin C and helps remove heavy metals from the body.
• Have a cold caffeine hit – Coffee is also a source of plant tannins and as a bitter food it helps to stimulate the release of digestive enzymes. When cold-brewed, such as with Califia Farms XX Espresso Cold Brew Coffee, the antioxidants and healthy oils of the coffee bean are maintained so you get the same great energy boost but with less stress or digestive distress.
• Eat more raw seeds – Especially sunflower, pumpkin seeds and hemp seeds. Seeds are a rich source of protein, zinc and healthy fats – possibly three of the most important nutrients for humans. Again, a great source of plant tannins, seeds can be added to meals or snacks to help reduce cravings and improve overall digestion. Pumpkin seeds also have a mild anti-parasitic effect and are a rich source of magnesium and calcium. The fibre and healthy fats in raw seeds can help to improve cardiovascular health and prevent heart disease and eating more seeds can help remove harmful molecules such as unhealthy cholesterol and toxins in the body.
• Reduce your sugar intake – Try and limit sugary treats and drinks and swap for healthier, more natural options. Califia Farms Chocolate Coconut Almond Blend is a great low-sugar alternative to traditional flavoured milks, and all of Califia Farms cold brew coffees have 70% less sugar than other iced coffee brands.
• Eat kiwi fruit – Kiwis are rich in Vitamin C and are a natural mild laxative. Great for when you want a nice flat, gas-free tummy and clearer skin. Kiwis also contain digestive enzymes and are therefore great to add to meals, smoothies or to have as an after-dinner sweet treat. They're also a great source of folate so great for those who are trying to get pregnant and one study found that kiwis may reduce asthma symptoms. Vitamin C is a natural antihistamine so if you tend to suffer allergies through spring, adding some kiwi to your care regime may just make this season a little more pleasant.

So how can we incorporate all of these tips when we're too busy with work or friends to spend hours in the kitchen? Here are a few simple pointers from Jennifer:

• Start the day with a healthy smoothie (see recipe below).
1. Busy day? No time for a snack? Grab a handful of almonds, half a punnet of blueberries and a cold brew such as Califia Farms Mocha Noir Cold Brew Coffee.
2. For lunch, have a healthy salad made of 3-4 handfuls of fresh vegetables, a handful of fresh fruit and some avocado. Half a cup of brown lentils or black beans offer a great protein boost for those who prefer to avoid meat or fish. Add a handful of almonds or pumpkin seeds for an extra protein booster.
3. Half an avocado topped with lemon juice and a few chili flakes makes a great afternoon snack. For extra protein and a powerful calcium boost, add a tin of sardines and lots more lemon.
4. For dinner, a quick and easy option is a veggie filled omelette or stir-fry. Tip: Slice pumpkin or sweet potato nice and thin so that it cooks quickly. Don't forget to add lots of healthy greens and top with a dash of balsamic vinegar to support gut health.

Let Califia Farms kick-start your spring wellness journey today!

Califia Farms California Breakfast Bowl

Makes one serving.

Ingredients
½ cup rolled oats
1/3 cup Califia Farms XX Espresso Cold Brew Coffee
1/3 cup of Califia Farms Unsweetened Almond Milk
2 tablespoons of blueberries
1/3 of banana (sliced)
2 tsp peanut butter
1 tsp chia seeds

Method
Mix rolled oats with Califia Farms XX Espresso Cold Brew Coffee and Califia Farms Unsweetened Almond Milk. Refrigerate overnight. Top with sliced banana, peanut butter and blueberries. Sprinkle with chia seeds.

Jennifer May's Breakfast Smoothie

Ingredients
1 handful of rocket
2 ripe kiwi fruits
¼ avocado
2-3 cups of Califia Farms Unsweetened Almond Milk
1 tbsp hemp seeds or pumpkin seeds
2 tsp raw cacao or organic cocoa powder
1 tsp of organic honey (or manuka if you have it – which heals stomach ulcers)
1 pinch of ground chili (for improved heart health)

Method
Blend all ingredients and serve.

For more information about Califia Farms head to: califiafarms.com or follow @CalifiaFarms and @PourOverMag