Your Guide to 31 Days of Better Health
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
March is National Nutrition Month so we have come up with our own Reboot-friendly tips to keep you healthy all month long. Plus, spring is just around the corner and what better time to focus on healthy eating? Here is a quick and easy day-by-day guide with recipes to make the most of good nutrition during the month of March.
Save this as a reminder for every day of the month!
MARCH 1: Choose at least one red fruit or veggie today: Tomato, Beet, Red grapes, Watermelon, Cherries, Strawberries
MARCH 2: Choose at least one Orange/Yellow fruit or veggie: Squash, Sweet Potato, Orange, Clementine, Peppers, Carrots
MARCH 3: Choose at least one Green Fruit or Veggie: Kale, Spinach, Apple, Zucchini, Celery, Cucumber
MARCH 4: Meatless Monday! Try a meatless breakfast like Trail Mix Oatmeal or Teff Oatmeal with Almonds & Blueberries
MARCH 5: Choose at least one Blue/Purple Fruit or Veggie: Grapes, Blueberries, Cabbage, Eggplant, Plums
MARCH 6: Choose at least one White Fruit or Veggie: Garlic, Onions, Ginger, Horseradish, Cauliflower
MARCH 7: Hydrate! Drink at least 8 cups (64 oz. or 2 L) of water. Enhance your water for flavor and nutrients.
MARCH 8: Choose baked foods over fried foods, like these delicious Sweet Potato & Carrot “fries” .
MARCH 9: Spring Cleaning Day – Toss the Sugar! Go through your pantry and cupboards and read the labels of packages. Ditch anything that includes High Fructose Corn Syrup or has sugar/corn syrup/cane sugar as the first ingredient, or contains added sugars.
MARCH 10: Choose tea over coffee or try making ginger “tea” with hot water, fresh ginger root and lemon.
MARCH 11: Meatless Monday! Try a meatless lunch like Black Bean & Red Pepper Soup.
MARCH 12: Drink a juice for breakfast or snack.
MARCH 13: Make it from scratch! Try homemade granola bars like Almond Butter Berry Bars.
MARCH 14: Make exercise, like walking a daily habit.
MARCH 15: Try a brand new veggie! Fennel, Jicama, Yucca, Brussels Sprouts, Watercress, any veggie will do!
MARCH 16: Spring Cleaning Day- Toss the Trans-Fats! Read labels for Trans-Fats (listed in the facts label under Total Fat) and read the ingredients for Partially Hydrogenated Oils.
MARCH 17: Go Green for St. Patrick’s Day! Try the Shamrock Smoothie.
MARCH 18: Meatless Monday! Try a meatless dinner like Black-Eyed Bean Shepard’s Pie.
MARCH 19: Drink a smoothie for breakfast.
MARCH 20: Make it from scratch! Try a homemade soup. Perfect for lunch or dinner with plenty of leftovers!
MARCH 21: Try a new grain! Quinoa, Teff, kasha (buckwheat), and amaranth just to name a few choices.
MARCH 22: “Just say no” to dessert. Opt for a tart treat with plenty of fiber and phytonutrients instead.
MARCH 23: Spring Cleaning Day- Toss any artificial colors, sweeteners or flavors! Read labels carefully for ingredients like acesulfame-K, sucralose, sorbitol.
MARCH 24: Make it from Scratch! Try juice-pulp veggie broths and soups. Thai Infused Broth & Lemon & Mint Lentil Soup
MARCH 25: Meatless Monday! Try a meatless snack like Carrot & Parsnip “Chips”.
MARCH 26: Try a new spice! Turmeric, cumin, coriander, chili, the list for flavor, immunity and health is endless.
MARCH 27: Make it from Scratch! Try homemade almond milk alone or with Cinnamon Vanilla or Hot Chocolate.
MARCH 28: Start your day with some veggies! Try a veggie-heavy juice, raw veggies with hummus or even a salad in the morning.
MARCH 29: If you want something sweet go for a “smart sweet”.
MARCH 30: Spring Cleaning Day- Toss the BPA (a toxin found in plastic and can linings). Look for BPA-free on packaging.
MARCH 31: Make it from Scratch! Try homemade gluten-free pizza.