Spring Into Nutrition

Happy Spring! The birds are chirping, the weather is warming up, and winter is finally behind us. Spring is a time for new beginnings, and a great time to check in on your nutrition goals and reassess your progress.

There are many fruits and vegetables that are in abundance during the spring. Eating seasonally ensures that you get foods at their nutritional peak; they are usually more affordable because there are more of them; they taste better; and this is an easy way to add variety to your diet, helping you get many of the vitamins and minerals your body needs.

In April in the Virginia region, keep your eyes open for:

  • asparagus

  • leafy greens like swiss chard, collard greens and kale

  • green onions and leeks

  • every herb you can imagine

  • mushrooms and ramps

  • strawberries

Plus many many more. One way to find out what is in season is to check out a local farmers market. It's a great way to meet the people who are growing your food and purchase fruits and vegetables within days (or hours!) of being picked.


As the weather improves, moving more becomes almost natural. Here are some ways to sneak in extra steps without stepping foot in the gym.

  • Park further in the parking lot.

  • At the store, walk every aisle, even if you only need 1 item.

  • Take the stairs.

  • Pace during phone calls.

  • Schedule "active" breaks.

  • Take the scenic route.

  • Get competitive with a friend or coworker to see who can walk more.

  • Set a reminder on your phone.

Increasing your daily steps is a great way to burn extra calories in a safe and inexpensive way. On average, 2000 steps = 1 mile. How far are you going?


Papillote is the french term for cooking in parchment paper. This technique allows for easy cleanup and perfectly cooked fish!


  • Servings: 2.0

  • Calories per serving: 375

  • Total Fat: 15 g

  • Saturated Fat: 3 g

  • Monounsaturated Fat: 10 g

  • Polyunsaturated Fat: 0 g

  • Trans Fat: 0 g

  • Cholesterol: 768 mg

  • Sodium: 412 mg

  • Potassium: 1209 mg

  • Total Carbohydrate: 30 g

  • Dietary Fiber: 10 g

  • Sugars: 10 g

  • Protein: 37 g

  • Vitamin A: 239%

  • Vitamin C: 118%

  • Calcium: 11%

  • Iron: 29%


  • 12 ounces of salmon, cut into 2 pieces, skin removed

  • 1 cup thinly sliced carrots

  • 1 cup thinly sliced onions

  • 1 tablespoon minced garlic

  • 1 bunch asparagus, trimmed

  • 1 tablespoon olive oil

  • 1/2 juiced lemon

  • 1 teaspoon lemon zest

  • salt & pepper to season

  • herbs (dill, parsley, basil, rosemary)

  • 3 pieces parchment paper​


  1. Preheat oven to 400 degrees. Mix vegetables together with olive oil, lemon juice, salt and pepper.

  2. Divide vegetables evenly between 2 pieces of parchment paper. Place salmon on top of vegetables.

  3. Seal parchment paper and place on a baking sheet in the oven for 10 minutes (more if you prefer your fish more well done).

  4. Cut open parchment paper, top with herbs, and serve with brown rice or quinoa. Makes 2 servings.​