Your New Spring Diet

Need help flushing away winter fat with a spring diet?

Want to get clean, lean and beach body ready?

Then it’s time to focus on your diet. A change in season does mean a slight change in diet. Out with the old, in with the new. Get a fresh start.

Your New Spring Diet

Learn what to eat and what to avoid.

Teas and herbs that clean, heal and revitalize.

And spring fat flushing superstar foods.

What to eat and what to avoid in your Spring Diet – 3 Tips

Tip 1: Replace heavier carbs like legumes and grains with more greens

Nutrient rich greens are the hallmark of this season

Time of year to turn your attention to your liver and gallbladder.

In fact, signs of liver and gallbladder issues include:

  • Waking up between 1:00 and 3:00 am
  • Abdominal pain after eating fatty foods
  • Hard/dry stool (painful to pass)
  • Less than one bowel movement per day
  • History of constipation
  • PMS irritability, bloating

Liver-Gall Bladder health test (check the link below to see how it’s doing)


Eat wild greens for better liver and gall bladder

To help your liver and gall bladder along, it just so happens that nature provides delicious wild greens, right outside your door.

3 Superstar wild greens 


Rich in vitamin A, B complex, C & D.

High in electrolytes and mineral complexes not only great for your liver, but useful for bone building as well.

How to consume:

Every part of the plant can be used in salads, soups and stir fry’s. The roots can be made into a tea or cooked into stir fry and soups.


Lamb’s Quarters

Rich in vitamin A, C, E, K, niacin & folate, omega 3 & 6 fatty acids, protein

High in calcium

How to consume:

Eat raw or cooked. Flavor similar to raw green cabbage. This is my favorite wild greens. I readily eat it right out of the ground and save extras for my salads.   


Rich in vitamin A, C, niacin, pantothenic acid, pyridoxine, riboflavin and thiamin. 

Plus full of minerals. This wild green is equally my favorite. I use copious amounts in my salads and eat it raw right out of the ground as well.

Make sure your New Spring Diet includes these along with other greens readily found in your local grocery store or farmers market.

Doing so will safely nourish your liver and gall bladder as well as help with an all over lighter way of eating.

Eating clean will help to get you lean.

Tip 2: Replace heavier stewing meats with more fish and seafood

Both fish and seafood are high in DHA (brain food). They also have good levels of EPA which help to lower inflammation, a key driver to unsightly belly fat

Eating more of these can help to improve memory, boost mood and even slim you down for summer.

Best choices: Shellfish (oysters) and other crustaceans (shrimp, crab, lobster), wild, low mercury fish such as: sardines, croaker, flounder (summer), haddock trout, and wild Pacific salmon. For a more extensive list, go to www.ewg.org/research/brain-food/fish-women-should-avoid

Tip 3: Replace some of your animal fats (saturated) with more mono unsaturated fats like extra virgin olive oil or high lignan flax seed oil.

These fats are lighter in your system and can help with healthy cardiovascular health. With the extra ‘green salads’ you’ll be eating, try a dressing with High-lignan Flaxseed Oil. This oil helps with better and more consistent bowel movements to keep your liver and gall bladder healthy and you lighter on the scale. 

A good dressing combination I typically use includes High lignan flaxseed oil as my healthy fat, apple cider vinegar/balsamic vinegar combo, traditional yellow mustard, grade B maple syrup, smoked chili pepper flakes, rosemary/thyme/oregano/sage combo. Celtic salt and black pepper as needed.

For more ideas on how to make a delicious salad dressing, check out my Salad Dressing 101 as your template.

Teas and Herbs that cleanse, heal and revitalize

Dandelion root tea is the leader of all teas for springtime. Dandelion root decongests the liver and stimulating healthy bile production to alleviate liver inflammation.

Consume 1 to 2 cups a day 

Artichoke, dandelion, milk thistle are rock stars when it comes to cleansing and protecting the liver from toxic build up. You can find these herbs in your local health food store or use this combination – Liv Complex 

Take 1 capsule after breakfast and 2 capsules after dinner

Spring fat flushing superstar foods

With the longer light cycles, you can begin to add in more ‘starchy carbs’ as part of your evening meal or add in a little extra into your lunch. 

Choose from these sources: sweet potato or yams, green peas, carrots, parsnips, turnips and rutabaga. 

Consume 1/2 cup as part of your evening meal (if you are more than 15+ lbs overweight and more or less not very active)

Add another 1/4 cup to equal 3/4 cup (if you are less than 15+ lbs overweight and perform some type of exercise for at least 1 hr, 4 times a week)

Like wine with your spring time dinners? 

Nothing like a crisp, fresh glass of Chardonnay with your wild salmon over a bed of greens and a side of delicious coconut rice. 

Just make sure you Enjoy your alcohol with these tips


Hope you enjoy your New Spring Diet. 

Busy parent with extra ‘winter’ weight looking for quick meals that also feed your family well? 

DOWNLOAD MICHALE’S FREE RECIPE EBOOK: For 30 Slimming and Filling Dishes Your Family Will Love!

Still holding onto 15+ Pounds? Want a more Personalized Nutritional Plan? Get one on one help here