Many of us eat differently in the summer, particularly when the temperatures are hottest. We eat lighter, and often healthier. We can make intentionally improve our nutrition by making great superfood choices.
Superfoods are foods that contain more nutrients than average: very high in vitamins and minerals, antioxidants, and more. Here are 13 that you can benefit from and enjoy during these summer months.
Cherries have multiple amazing antioxidants. One of them is anthocyanin which provides easing of inflammation in your body and can help with joint pain. You can eat either fresh or frozen cherries.
Kiwi is sweet with a little tartness and includes many essential vitamins and minerals. It is a potassium powerhouse: a cup of sliced kiwi has the same amount of potassium as a cup of bananas. It also is lower in sugar and calories than many potassium-laden fruits and veggies with 7 grams of sugar – along with 5 grams of fiber – in a serving.
3. Bell Peppers
Choose all colors of bell peppers, such as green, yellow, orange, and red. In fact, using multiple colors adds vibrancy to your meals and often gives you a variance in the nutrients you get. Bell peppers contain vitamins and minerals like vitamin C, vitamin B6, potassium, and phytonutrients. Plus, they are very low in fat and calories.
Most herbs are considered superfoods since they contain so many wonderful vitamins and minerals, but here are some of the best ones to find in the summer:
Basil – Nutrients in basil include vitamin A, vitamin K, manganese, vitamin C, omega=3 fatty acids, magnesium, iron, folate, and calcium.
Cilantro – Cilantro is extremely low in cholesterol, but it contains vitamins like C, E, A, and K. It also has dietary fiber, iron, potassium, magnesium, and calcium.
Parsley – Like many other herbs, it contains a good amount of folate, iron, vitamin A, vitamin K, and vitamin C.
5. Swiss Chard
Swiss Chard is another type of dark, leafy green vegetable just like spinach and kale, except it is a little more bitter. It is full of phytonutrients, especially in the red-purple stems and veins of this vegetable. That is where you get a lot of the nutrients. Swiss chard also contains potassium and magnesium, two nutrients that are essential for a healthy, well-balanced diet. Eat it raw or cooked; if you cook it, it will be less bitter.
Lemons are loaded with vitamin C and antioxidants and also contain fiber and micronutrients, as well as being very low in calories. There are endless ways to use them, but here are a few ideas:
Infused Water – Add lemons to water (as well as other fruits you may choose). A simple sugar-free strawberry lemon water tastes like lemonade, without added sweeteners.
Lemon Ice Cubes – Just add lemon juice to an ice cube tray and cover with filtered water. Add these to every glass of water you drink for nutrients and flavor.
Garlic Lemon Sauces – Make a citrus sauce or dressing and use them in a casserole with chicken, over a light salad, on pasta, or even to coat veggies.
Spinach is more nutrient-dense than romaine or iceberg lettuce and makes a healthy salad on its own or combined with other greens. The top nutrients in spinach include Vitamin K, Vitamin A, Vitamin B2, Iron, Folate, Copper, Vitamin B6, Vitamin E, Manganese and Magnesium.
Avocado is actually a fruit, and often considered a “superfruit” – or a superfood fruit. You get a lot of great fiber in avocados, plus vitamins and minerals like vitamin C, vitamin B6, vitamin E, vitamin K, beta-carotene, omega-3 fatty acids, magnesium, and potassium.
Watermelon is relatively low in calories, is fresh, sweet, and has a high water content so a little bit goes a long way. It is also loaded with nutrients including Vitamin C and Vitamin A, which help reduce inflammation, lower your blood pressure, and even protect your skin from UV rays thanks to the lycopene.
Strawberries have a higher-than-average amount of vitamin C. They are very antioxidant-rich to help fight illnesses and boost your immune system, and contain an excellent amount of manganese, a mineral that helps improve your health and vitality. Other important nutrients in this fruit are potassium and B vitamins.
11. Summer Squash
There are many different varieties of squash, from yellow squash to zucchini, but not all of them are available year-round. Summer squash have a good amount of vitamin C, as well as lutein and xeaxanthin. You can get help preventing a summer cold thanks to some squash in your diet. You can eat them raw, make a roasted veggie side dish with other veggies, saute with olive oil and seasonings, and include them in a pasta dish.
Peaches not only have vitamin C, but peaches also contain potassium and fiber. Besides eating them fresh and whole, they can be added to salads, served over ice cream or yogurt, or grilled for a sidedish.
Blueberries contain vitamin C, fiber, vitamin K, and manganese. They are low in fat and calories as well. Enjoy your blueberries many different ways, such as on your salads, mixed in with yogurt or granola, as a side dish, or just a light snack.
Eat light and healthy with these Summer Superfoods!!
Can it really be the middle of 2018? Six months completed, six months remaining. Some of us may be feeling like the first half of the year was productive and satisfying. And some of us, myself included, may be nearly in shock that at the midpoint of the year so little of what we hoped to accomplish is a reality. The good news is that this is a good time to make a fresh start. Regrouping for the rest of the year now can bear much fruit in the months to come.
Here are five steps that each of us can take to get a fresh start and make the rest of the year great.
Step #1: Take a brief time to list the things that you believe got in the way of making the past six months what you had hoped. Some would call these excuses, and there are no valid excuses. Others view them as just a reality: life happens, and as it does, we make choices. So that we can focus on the future, let’s get these excuses/reasons out on the table.
Step #2: Again briefly, think of ways you could have done things differently so that you could have moved forward despite the factors that got in your way.
Step #3: Commit to using these strategies if these or similar things threaten to derail your intentions for the rest of the year.
Step #4: Decide on your intentions and goals for the next six months, through the rest of the year.
Step #5: Use this resource to help you accomplish your priorities: The 12 Week Year – Get More Done In 12 Weeks Than Other Do In 12 Months
This resource not only provides easy to follow strategies, it actually gives a whole new perspective on time and how to use it to get where you want to go. It is effective in the workplace and personally. The process and framework focuses us on 12 week time periods. We have two remaining 12 week periods in the rest of the year. Think how much we can accomplish!
Here are comments posted on Amazon about this resource:
+ The book is an excellent guide for how to compress our goals into timeframes that allow us to get more done, sooner. Three authors clearly establish WHY the 12-week will help you and more importantly, HOW to implement a 12-week year.
Case studies across verticals show how the concepts can be applied both individually and corporately.
+ I accomplished more with this program than I ever would have without it. I am applying this not only to my business, but our homeschool year and my homemaking/home improvement efforts.
I highly recommend you check out this book through my affiliate link and join me in making the rest of 2018 spectacular. I would love to hear from you as you use this framework and process! Here’s the link again: The 12 Week Year