Summertime and the Livin' is Easy
- Alex Brandy
- Jun 30
- 4 min read
This is it! This is the month, the moment, the magic we have all been desperately waiting for. SUMMERTIME!
Fresh produce abounds. Eating fresh, well-balanced meals that include fruits and veggies galore!
Let’s start with June’s bounty of strawberries.
What is the advantage of eating fruits that are in season?
Seasonal fruits are often more nutrient-dense than out-of-season options, providing greater health benefits.
*Fruits that are in season are fresher, sweeter, and more flavorful due to being picked at their peak ripeness.
*Eating seasonally encourages a diverse diet through mindful eating and sticking with locally grown, in-season foods throughout the year, which can help reduce cancer risk and promote overall health.
*Choosing seasonal fruits often means supporting local farmers, which lowers costs to consumers due to reducing the carbon footprint associated with transporting out-of-season produce. Consumers avoid overseas contaminants by local farmers paying closer attention to soil testing and quality.
Kale or spinach salad with berries: (Courtesy of www.hhhealthassociates.com)
5 Kale leaves (stems removed)
1/2c blackberries
1/2c raspberries
1c strawberries
1/4c goat cheese crumbles
1/2c walnuts (optional)
1 lime
2/3T olive oil
6 oz. salmon or chicken or low sodium turkey meat
Handful of chopped assorted nuts, sesame seeds, pumpkin seeds, dried fruit, granola
Chop kale leaves to desired size. Slice the strawberries. Toss kale, berries, goat cheese, walnuts and protein together.
Drizzle olive oil on top and squeeze one lime of juice on top then add your favorite crunch. Enjoy!
Are you afraid you missed your chance to grow vegetables in your garden?
June is the best time to plant cabbage, carrots, summer squash, cucumbers, and lots of herbs. Aside from giving your muscles a great workout, eating fresh vegetables grown in your home garden is all a healthy body needs. If gardening is on your bucket list this summer, for the health of your body, remember to:
1-Stretch before you get started
2-Try not to use anything but your body strength to get those holes dug and that dirt hauled. You work out your body better and more efficiently when you leave the machinery out the gardening. Pull those weeds, haul that dirt, dig those holes, prune those bushes, rake that grass, weed those nasty weeds.
3-Remember to bend at the knees not the waist.
4-Keep water with you for ease of hydration.
Here are some snack ideas to encourage the healthy eating of those in-season foods:
1-Apple with your favorite peanut butter
2-Cucumbers and bell peppers and carrot sticks with homemade hummus
3-Fresh berries mixed with Greek plain yogurt as a spoon snack or a smoothie
4-A banana dipped in peanut butter or served with almonds
5-Salsa with Wasa crackers
TIP: Visit localfarmers.org to find a farmers’ market near you.
Easy Homemade Hummus (Courtesy of Simply Recipes)
Prep Time 10 mins
Total Time 10 mins
Servings 12 servings
Yield 3 cups
Ingredients
1/2 c tahini (roasted, not raw)
1/4 c extra virgin olive oil (plus more for garnishing)
2 garlic cloves, mashed and roughly chopped
2 (15-ounce) cans chickpeas (garbanzo beans), drained
1/4 c lemon juice, freshly squeezed
1/2 c water
1/2 teaspoon kosher salt
Garnishes: A sprinkling of paprika, a swirl of olive oil, toasted pine nuts, and/or chopped parsley
Instructions:
· In a food processor, combine the tahini and olive oil and pulse until smooth.
· Add the garlic, garbanzo beans, lemon juice, water, and salt. Process until smooth. The longer you process in the food processor, the smoother the hummus will be. Add more salt or lemon juice to taste.
· Spoon into serving dish, swirl a little olive oil over the top and sprinkle with garnishes—a little paprika, toasted pine nuts, or chopped fresh parsley.
· Serve with crackers, raw dip vegetables such as carrots or celery, or with toasted or untoasted pita bread.
Fun Fitness for June:
It might seem obvious to think about all the fitness and outdoor exercises available to us for the summer months but understanding how our bodies benefit is really amazing. Unless it is raining, getting outdoors and out of the gym might be just what the doctor ordered when it comes to summer fitness. Instead of working on each part of the body separately, summer fitness offers a whole-body workout with activities such as swimming, beach volleyball, tennis, pickleball, bad Minton, paddle boarding, beach walking or jogging, hiking, rock climbing, and don’t forget about sunrise yoga. Medically speaking, summer fitness is excellent for absorbing the all-important Vitamin D and just imagine the cardiovascular endurance you can create with so much to do outdoors.
Define what your fitness goals are before you head out for the day and make those personal goals a priority. It could be to lose weight for the end of summer event, it could be to build endurance and strength, it could be to track how many times you took advantage of those beautiful summer days or it could be to become an example to your friends, family and/or children. Creating your personal momentum is 90% of the battle. Don’t forget to reward yourself at the end of the day or month or season.
Remember to take breaks, drink lots of water with or without electrolytes, pay attention to your body telling you when you have had enough for the day, partner with someone to have someone to feed energy from and watch out for each other. If outdoor fitness is not your thing, Alex from Ascend Experience, LLC will train you throughout the year in whatever ways help you most.
Whatever fitness exercise you choose, don’t forget to include proper nutrition for your changing body. Here is a list of the Top 6 fitness apps you can try to help support your goals: www.buyersguide/fitness:
1-NOOM
2-BetterMe
Call to Action:
What are your fitness and nutrition goals for the summer?
Will your vacation include physical activities or just relaxing?
What is your favorite summertime snack or meal?
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