A lot of people associate spring cleaning with packing up winter coats and getting rid of things in the house. It’s true, you can declutter messes that accumulated over winter, deep clean the nooks and crannies of the home, or even prepare your yard for warm weather activities. While spring cleaning can improve the overall look of your home, it can also help your physical, emotional, and mental well-being. In this article, we detail how spring cleaning can benefit the mind and body. 

Tips For Spring Cleaning

A lot of people have the goal of cleaning the entire house, top to bottom, back to front, side to side, and back again. The last thing you want to do is overwhelm yourself by attempting to clean the entire house in one day. Instead, start small in one room or area. Perhaps you reorganize your closet and then slowly transition to cleaning windows and shelves in that room. When you go room by room, you will have reorganized and decluttered an entire area before you even realize it. 

Do not tackle the project solo, as that is another way to overwhelm yourself. Involve others, be a family member, friend, or roommate. It is much easier to go after a big task, such as spring cleaning, when you have a little help. Lastly, set a timer because you do not need to dedicate days to the laborious task of cleaning. Dedicate yourself to an hour of cleaning without distractions, including texting or social media, and see how much you accomplish. Take a break and then resume cleaning later. 

Eases Mental And Emotional Stress

The idea of spring cleaning can be stressful in and of itself. Getting it done, however, can be the key to unlocking ultimate relaxation. That is especially true for decluttering, which is a key component of any cleaning session. Mental health experts state that clutter keeps the nervous system on edge. It isn’t just a mess; rather, it is a series of micro-reminders of everything that you have yet to complete. That sensory and cognitive overload can make it hard to relax, but decluttering can reduce those incoming stress signals. That ultimately regulates your mind and body and helps you begin again with ease. 

Reduces Indoor Allergens

A lot of people have seasonal allergies that flare up during spring, especially for those with pollen sensitivities. Pollen can sneak into the house via clothes, shoes, and open windows. That only worsens itchy eyes, congestion, sneezing, and other issues related to pollen allergies. Additionally, many people close windows for cold winter weather, which contributes to the accumulation of dust mites, pet dander, mold, mildew, fireplace residue, and more. For these reasons, spring cleaning can work in your favor. By reducing indoor allergens, you can help minimize your exposure, which can help you avoid unwanted respiratory symptoms. 

Increases Physical Activity

Is spring cleaning the same as doing a high-intensity workout? Not quite, but cleaning (during any time of year) can count toward your daily goal of moderate-intensity physical activity. Examples of cleaning that meet that requirement include vacuuming, mopping floors, dusting, wiping down surfaces, or cleaning windows. In order to keep up with a certain level of activity, consider playing music with a good beat to motivate you. Involving family members can also make it a supportive team effort, making the process more enjoyable and rewarding. 

Promotes Better Sleep

By reducing the presence of allergens, you can reduce allergy symptoms, such as congestion or coughing, that can interfere with sleep. The physical activity of cleaning also helps regulate cortisol and gets rid of built-up anxious energy that can keep you up at night. As mentioned earlier in the article, the stress-relieving benefits of spring cleaning may also contribute to better sleep. When your space is not cluttered, the brain can relax. A chaotic environment can make the brain stay on alert mode, whereas a clean, tidy space can lead to a calm nervous system, which lowers cortisol and promotes more restful sleep. 

Improves Indoor Air Quality

When it is time to clean the house, make sure to open your windows before, during, and after cleaning. Use fans to help circulate air to remove fumes from cleaning products. You can also opt for a long list of non-toxic DIY cleaning products, which you can find on our website or online. Spring cleaning can decrease dust and pollutants, which improves indoor air quality. Enhance your spring cleaning efforts by using an air purifier with a HEPA air filter when you clean. That will aid your efforts to remove indoor and outdoor allergens from the home.

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Spring is a beautiful, blossoming season for many, but it brings misery to those who suffer from seasonal allergies. Trees and flowers bloom, weeds release pollen, and fresh cut grass causes obnoxious sneezing. An estimated 40 to 60 million people experience seasonal allergies each year, or about 20% of people living in certain countries. 

When left untreated, seasonal allergy symptoms can become highly miserable, affecting daily activities. In severe instances, they can even cause asthma attacks. Treating these seasonal allergies ultimately reduces asthma-related hospitalizations and emergencies. How do you treat these allergies without medications? The good news is that there are many natural ways to treat seasonal allergies.

What Are Seasonal Allergies? 

The medical term for seasonal allergies is allergic rhinitis, or hay fever. Affecting the nasal passageways, seasonal allergies are characterized by the presence of inflammatory cells in the mucosa and submucosa. A person can suffer from hay fever any time of year, as allergies depend on a person’s triggers. Allergic rhinitis doesn’t just occur in the spring; rather, it can occur through the summer and fall. The flora in the place where you live may make symptoms worse, or cause them to go away. It is truly dependent on each person. 

In order to properly address your seasonal allergies, pay attention and recognize which things trigger symptoms. Research suggests that nearly 75% of people in the United States who suffer from seasonal allergies are allergic to ragweed. Pollen from ragweed is highest during fall, so keep that in mind. The most common symptoms one can experience as a result of seasonal allergies are: 

• Runny nose
• Watery eyes
• Stuffy nose
• Scratchy throat
• Exhaustion and sleep troubles
• Postnasal drip
• Sneezing
• Excess mucus production
• Asthma
• Hives
• Coughing
• Wheezing
• Mild ear infections
• Headaches
• Mood swings

Best Supplements For Allergy Symptoms

Ideally, you want to get in front of your symptoms, so experts suggest supplementing 30 to 60 days before the onset of symptoms for best results. Research indicates the phototherapy, spirulina, and butterbur show promise for treating symptoms of seasonal allergies:

• Quercetin: This flavonoid gives fruits and vegetables their rich color, but it also stops the production and release of histamine. It is possible that quercetin may interfere with certain medications, so consult your healthcare professional before starting it, especially if you take antibiotics and cyclosporine. 
• Spirulina: Just like quercetin, spirulina stops the release of histamine. In a double-blind placebo-controlled study, consuming spirulina significantly improved symptoms, including sneezing, nasal congestion, itching, and nasal discharge. 
• Butterbur: Although it has been traditionally used to treat excess mucus, asthma, and bronchitis, butterbur may help reduce seasonal allergies. In one study, hay fever sufferers were given butterbur and it was found to be as effective as some allergic rhinitis medications. 
• Stinging nettle: Stinging nettle is a common homeopathic medicine exhibiting natural antihistamine and anti-inflammatory properties. It can help reduce the body’s production of symptom-causing histamine. Stinging nettle can have adverse interactions with certain medications, such as lithium, sedatives, and blood thinners.

Natural Treatments

There are complementary approaches that can help you feel better, but may not completely get rid of your symptoms. You can use: 

• A neti pot: Nasal irrigation is an effective way to flush out mucus and foreign invaders in the nasal passageways. You can use a neti pot once or twice daily, but make sure you use saline packets and distilled water for best results. 
• Acupuncture: This alternative remedy may help reduce symptoms of seasonal allergies without side effects. Before your allergies take over, meet with an acupuncturist to determine the best way to address your allergy symptoms. 
• Essential oils: Diffuse essential oils in a diffuser to help open up the nasal passages and lungs. Certain essential oils, such as basil, lemon, tea tree, eucalyptus, peppermint, and lavender work to improve circulation and relieve stress. 

Best Foods To Eat During Allergy Season

Believe it or not, the foods you eat can have an impact on the severity of your allergy symptoms. Much like the supplements we mentioned earlier, certain foods provide nutrients that support immune function and have natural antihistamine properties. Some of them are:

• Apple cider vinegar works to dissolve mucus and aid lymphatic drainage, which can reduce congestion due to allergies. Enjoy a tablespoon of apple cider vinegar with one tablespoon of fresh lemon juice in a cup of water three times per day. 
• Ginger and turmeric pack a powerful anti-inflammatory punch that may help alleviate allergy symptoms and reduce sore throat. 
• Hot and spicy foods, such as chili peppers, horseradish, and wasabi, work to thin mucus and ease nasal irrigation. 
• Both broccoli and Brussels sprouts help clear up congestion and aid natural detoxification. 
• Leafy greens, such as kale, arugula, Romaine lettuce, spinach, and chard, offer antioxidant compounds that work to nourish cells and combat allergy symptoms. 
• Pineapple contains bromelain, which is an enzyme that not only aids the digestion of protein, but also helps reduce nasal swelling. Studies suggest that bromelain may help reduce your reaction to allergens. Make sure that you eat the core, as it has the highest concentration of essential nutrients for allergy season. 
• Citrus fruits, such as oranges, lemons, limes, and grapefruits, offer a lot of vitamin C, which helps encourage immune function while offering an antihistamine boost.

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Most of you know how integral fruits and vegetables are to your overall health. The compounds in fruits and vegetables work to enhance immune function, improve heart health, decrease inflammation, etc. As readily available as this information is, people choose to purchase and eat unhealthier food options in an attempt to save money. 

In reality, there are plenty of budget-friendly ways to boost your fruit and vegetable intake. Eating healthy foods does not have to break the bank. Rather than harming your health with convenient fast food that you think will save you money, you can do your body a favor and nourish it with higher-quality foods. Learn how to do that on a budget in this article. 

Shop At Your Local Market Or Farmer’s Market

Depending on your location, a farmer’s market may not be the most convenient place to shop. Additionally, it can be expensive if you live in a city San Francisco, New York City, or Los Angeles. Most local farmer’s markets, though, sell seasonal produce at more affordable prices than regular grocery stores. When you shop directly from the farmers, you skip the middleman, tending to result in lower prices. Lastly, you get access to the freshest in-season produce, which is usually more flavorful. 

Shop Seasonally

Speaking of in-season produce, buy the fruits and vegetables that are in season, which can translate to significantly lower costs. For example, purchase melons and berries in the summer, apples and parsnips in the fall, squash in the winter, and asparagus in the spring. Knowing which produce items are in season will help you save on your grocery bill. You can always research a growing calendar in your area, or consider asking your local grocery store staff to understand which produce items are in season. 

Don’t Be Afraid Of Frozen Fruits And Vegetables

Frozen fruits and vegetables are valuable, especially if you are trying to eat healthy on a budget. Not only can they be just as nutritious as fresh fruits and vegetables, but they can also be equally as nutritious. Since they are typically cut or prepared in a specific way, they are convenient and easy to handle. Plus, you can store them in your freezer until you need them. Just make sure that you avoid added ingredients when buying frozen fruits and vegetables. You should not see salt, sugar, or sauces on the ingredients list because those ingredients detract from the health benefits. They also indicate extra additives. Frozen peas, spinach, broccoli, mixed vegetables, berries, and other fruit are excellent options that are quite versatile. 

Plan Your Meals And Create A List

There is nothing worse for your budget than heading into a grocery store without a list. You just buy what you think you need, as opposed to stocking up on what you actually need, and what is actually healthy for you. By planning your meals ahead of time, you can make a shopping list that includes every ingredient you will need to make those meals. That reduces the likelihood of food waste and impulse buying. A list of necessary items will help you avoid the unnecessary things that will typically spoil in the fridge. 

Properly Store Your Fruits And Vegetables

If you store your produce properly, you can maximize the shelf life and minimize food waste. Some produce needs to be stored on the countertop, while other produce requires refrigeration. Herbs, for example, should be stored in a jar of water with stems in the fridge to encourage a longer shelf life. Don’t store apples near bananas because the gases they emit can quicken the ripening process of both fruits. Buying in bulk? Consider freezing excess produce to extend the shelf life, but make sure to use airtight bags or containers to prevent moisture buildup.

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Just because winter is a little more gloomy, that does not mean you have to eliminate fresh, vibrant salads from your diet. We encourage you to embrace seasonal produce, such as pomegranates, oranges, broccoli, and other items that you can easily incorporate into a slaw, such as this one. Tossed in a balanced citrus vinaigrette dressing, this winter slaw serves as a main course on the raw vegan diet. It can also be a versatile side dish or topping for sandwiches post-cleanse. This slaw is truly a delightful balance of sweet and tangy flavors with a variety of textures.

One of the best things about this crunchy winter slaw is that it is easy to prepare, but that doesn’t mean it lacks flavor. Crisp cabbage, juicy pomegranate arils, crunchy broccoli stems, and torn kale leaves come together for an irresistibly refreshing dish. Plus, it is visually stunning! Make sure that you remove the thick kale stems, as they are very bitter and can leave an unpleasant taste in your mouth. If you want to make less work for yourself, get a package of baby kale leaves, which do not have thick stems and have a slightly sweeter taste than regular kale.

Instead of onion, we decided to include shallots, which have a similar flavor to onion, slightly more mild and sweet. The great thing is that shallots do not overpower the other ingredients. The pair beautifully with the sweet and tangy pear and refreshing pomegranate arils. Toss everything in the citrus vinaigrette and your palate is in for a real winter treat.

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December is the month when celebrations, vacations, and lots of eating take place. If you succumb to the power of hot chocolate, candy canes, and pumpkin spice lattes, then your caloric intake dramatically increases. Then New Year’s Eve rolls around and you treat yourself to appetizers and libations. January arrives and the weather is still cold, decreasing the likelihood that you’ll go out and get a gym membership like you said you would.

Even though you may not gain 15 pounds, winter weight gain is a real thing. Shorter days, longer nights, and colder weather trigger the human’s animalistic urge to survive. Winter weather also gives people the desire to enjoy more comfort food in an effort to stay warm. And people continue to enjoy these heavy meals long after the holidays are over. Finally, fat cells are also more sensitive to sunlight, which is something that lacks during the winter. All of these things make gaining weight during winter a lot easier than you could ever imagine. 

You don’t have to let winter control your weight when you are aware of why weight gain happens. Even though the holidays are over, winter still has its ways of tempting you. Continue reading to learn about common ways people gain weight during the winter. 

Changes In Sleep Habits

The lack of sunshine and colder temperatures can negatively affect your sleep habits. When you cannot maintain healthy sleep patterns, you are more prone to overeating and choosing less nutritious foods. According to registered dietitians, the darker days and cold can cause people to hit snooze on alarms more frequently. This can throw off eating times, and may even cause people to skip breakfast because of rushing to leave the house. Skipping breakfast can lead to drive-thru breakfast orders or overeating later in the day. It may even cause higher sugar cravings. 

People Eat More Like Animals

Researchers suggest that humans tend to eat more like animals in colder climates. Colder temperatures activate the internal drive in the same way as it does in animals. This means that the body craves more calories to gain fat in order to promote internal insulation. When you’re cold, the body burns more calories to raise the core temperature, causing people to eat and refuel the tank. There’s nothing wrong with eating more, but choosing nutritious options over unhealthy foods is often the obstacle to overcome. Choose hearty stews with potatoes, legumes, and vegetables and bowls with whole grains and roasted vegetables to fill up with nutrients. 

Dehydration

You’d think that summer is the most common season to experience dehydration, but hydration issues still occur during the colder months. When the temperature drops, people don sweaters, scarves, beanies, gloves, and more. These clothing items cause people to sweat, just as outdoor heat causes people to sweat during summer. When the body is in a state of dehydration, it’s common to reach for additional calories to consume. It’s understandable that you don’t always want to drink cold water, so consider drinking herbal, caffeine-free teas to help promote hydration during winter.

Seasonal Affective Disorder

Shorter days and lack of sunshine can have a significant affect on your mood. Sometimes, it takes moving to a place that experiences more sunshine and warmer weather to realize that they help lift your spirits. Seasonal affective disorder (SAD) is a type of depression caused by seasonal change. As is typical with mood disorders, SAD can cause poor diet quality that ultimately leads to weight gain. Although exercise can help boost mood and counteract weight gain, a dietary change is often necessary. 

People Don’t Exercise As Much

Naturally, the winter cold doesn’t entice people to exercise outside, although there are some people who run no matter the conditions. Failure to spend time in the sun and outside can lead to the previously mentioned SAD. Lack of exercise also contributes to weight gain during the winter. Some people postpone exercise in December and vow to resume their workout regimen in the New Year. This doesn’t always come to fruition, and people remain in an exercise lull until warmer weather arrives. With so many exercise apps and online workout videos, it’s easier than ever to workout whenever and wherever. Don’t let the weather dictate when you work out!

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When the weather is dull and cold and the sun can barely be seen through the clouds, you need a meal that can refresh your palate; a meal that can elevate your mood. What better way to do that than by embracing seasonal produce?! This salad’s ingredient list is very simple, but it has contrasting textures and flavors. Crisp fennel pairs with juicy pink grapefruit and sweet Cara Cara oranges. The sweetness and subtle tartness of the citrus fruits balance fennel’s strong anise flavor.

Even though the salad ingredients are simple, they are powerful in flavor. For this reason, we chose to keep the dressing very simple. Extra virgin olive oil, freshly squeezed lemon juice, and pinch of sea salt. That’s all you need to dress the fennel, grapefruit, and oranges. Pour the dressing over the ingredients and toss gently to coat. At this point, you can let the ingredients remain in the dressing for about 15-20 minutes, allowing the flavors to intensify. When ready to serve, feel free to top with fresh parsley, pomegranate arils, or even raw walnuts. You can also top the salad with

As a quick and final note before you make the salad, make sure to thinly slice the fennel. Thick pieces will have a strong anise flavor and may be unpleasant if you are still getting used to fennel. It’s a strong flavor that is reminiscent of black licorice. Just remember that the citrus fruits help tame that intensity. We hope you enjoy!

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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Did Christmas come early, or is that just you glowing after drinking this holiday halo in a glass? Our super healthy Winter Green Smoothie offers a pleasant, light relief from all of those holiday cookies, cocktails, and second helpings of everything. It is a vibrant blend that swoops in to restore balance to your winter diet. Don’t think of this as an excuse to eat more junk this season; rather, consider this a part of your healthy eating habits. You can have your treats, but you also have to nourish your body in the process.

Creamy, homemade almond milk provides a luscious base without any added sugars or emulsifiers that are typically in store bought varieties. The fresh ginger brings a gentle zing that actually warms you from the inside out, and it also supports digestion. Ginger is a real seasonal hero, if there ever was one. Cucumber and celery are mostly water, so they add a hydrating benefit to your smoothie. A generous handful of Swiss chard delivers vitamins A, C, and K to support immune function, a much needed benefit while all of those winter germs are making the rounds. Avocado contributes a silky texture and heart-healthy fats to the smoothie, but fear not because it will not make the smoothie taste like guac. The frozen pineapple provides just enough tropical sweetness to make this feel like a treat, not a savory dip.

Yes, you can still drink smoothies during the colder months, especially during the holidays. In fact, it is a smart and delicious way to sneak some more fruits and vegetables into your day. Plus, smoothies give your digestive system a break from heavier foods. It’s like this smoothie is your green insurance policy for the most indulgent time of year.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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The winter months can be a little dark and chilly. Why not invite some color and zest into your life by making a refreshing, seasonal fruit salad? This fruit salad will help brighten any gray, gloomy winter day. It contains crisp apples, juicy mandarins, bright pomegranate arils, soft pear, tart kiwi, and herbaceous mint. Now that’s what you call a bowl of nutrition! This bowl also offers you a little break from all of the heavy holiday dishes that are readily available this time of year. Set your body up for success when you enjoy this for breakfast.

Various cultures have enjoyed fruit salads for centuries, typically adopting whatever fruit is in season. During the winter months, tropical fruits are harder to find, depending on your location. Temperate fruits like apples and citrus varieties take center stage. Pomegranate is also a classic winter fruit that is associated with renewal and abundance, especially in Middle Eastern and Mediterranean cultures. In fact, those cultures use pomegranate arils to brighten both sweet and savory dishes. You’ll love this fruit salad for the following reasons:

• It is quick and easy to make, coming together in less than 15 minutes.
• The bright colors and sweet and tart flavors make it a hit at the breakfast table or holiday gatherings.
• You can make it ahead of time and enjoy it later because it tastes even better after sitting in the fridge for a couple hours.
• It pairs beautifully with chia pudding, overnight oats, or oatmeal.
• You can customize it by using other seasonal fruits that you enjoy.
• It is budget-friendly because it uses seasonal produce items, which are typically more affordable.

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