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!!
In a world that continues to change at a rapid pace, we all need to keep learning in all areas of our lives. That continual learning can be stimulating and refreshing, and it can become tiresome at points. Have you ever just wished things could plateau for a short time so we could just BE? I have. Sometimes a break is good. But as we look forward into the next part of our lives after age 50, transformation through structured learning can be powerful.
We all have particular attitudes and proclivities toward learning. I describe myself as a lifelong learner. I have always read a lot of books and magazines. Probably until the age of 50, I mostly consumed non-fiction of various kinds. Since then I have read both fiction and non-fiction. In addition, my entire adult life has been molded and shaped by a variety of structured learning experiences. Over time that has resulted in transformation of many aspects of life. After two years of college immediately following high school, I took lots of informal classes and also designed and completed a Bachelor’s Degree in Urban Liberal Studies, graduating a year before my daughter completed high school and started college.
I have engaged in a variety of workshops, community education classes, and in the past 15 or so years, online classes and webinars. It is truly amazing what is available to us electronically, a lot of it free of charge and much at a reasonable cost. Many people complete degree programs entirely online.
A combination of virtual and in-person learning is ideal. The online tools that offer face to face interaction are one step beyond listening to content or even webinars with primarily one-way communication. These options include Skype, Facebook Live, Zoom and others.
In-person learning like workshops, live events, conferences, conventions, etc. give the added benefits of interaction with presenters/teachers and with other participants. This is helpful immediately as well as over time if you cultivate relationships beyond the time you are physically together. You can get support and feedback from some of your new circle on shared interests or experiences. This is particularly true if the topic of the event you attended was on a shared topic related to personal development. The perspectives of people with whom you connected around the topic can be invaluable as you continue to make use of what you learned in your life. Such relationships can be transformative in very personal and profound ways.
If the topic of the live event was more business-related, you may have connected with people who in some way can help you enhance your business. For example, if you have or are developing an online or even an offline business, you may have met people with whom you can share prospects for each of your products or services. You can keep in touch and provide support as you each are applying what you learned to your business ventures. Sometimes one of you will think of an idea for the other that might benefit their business.
Transforming our lives after 50 into a time of discovery, joy and contribution is an exciting prospect. Structured and in person learning can be an important tool and process along the way.
All of us procrastinate sometimes….don’t we? I surely do. In fact I am in a pressure situation right now because of my procrastination. I have continually put off a task that includes a learning curve to be able to use a software program. There are always plenty of things to do that I can just DO, regardless of their priority. In this case, the task is related to a part time job I have; in other cases I delay doing things I know will help me transform my life in one way or another.
I have allowed myself to think of much procrastination as benign, and in fact it can be useful. By procrastinating on some things, it may turn out that they weren’t necessary or important in the first place. That can be true; it can be a passive way to prioritize.
Timothy Pychyl, who has done much research on the topic, points out that “all procrastination is delay, but not all delay is procrastination.” Procrastination is a very special type of postponement.
The dictionary definitions of procrastination do not reflect the more benign approach. Merriam-Webster Collegiate Dictionary calls it “To put off intentionally the doing of something that should be done.” Oxford English Dictionary defines procrastination as a postponement, “often with the sense of deferring though indecision, when early action would have been preferable,” or as “defer[ing] action, especially without good reason.”
This is causing me to look at how I think of my “delays” in doing things. I want to be more intention in sorting out things that are priority – important and important and urgent – from those that are not. That will allow the things I truly don’t need to do now, or perhaps ever, to be on a list but not nagging me as much. And those things I truly need to do sooner rather than later will be clear.
Of course that doesn’t mean that I will automatically stop procrastinating on those important tasks! So I found an article by Alexandra Sutcliffe that included these four suggestions for how to deal with procrastination:
- “Write down you list of goals, breaking them into manageable chunks. Too big a goal and your eyes will gloss over it on the list, but broken into segments and you’ll feel more like tackling one at a time.
- Set up a reward for later. Try disconnecting your laptop from the internet for a set period, after which you can relax and reconnect. This way you’re not denying yourself, you’re merely deferring the pleasure until you’ve got something done.
- Attach one task to another, such as, a daily walk you enjoy, followed by the ten minutes of language study you keep putting off. Creating a routine will make any task feel more achievable.
- If you constantly catch yourself admitting how you never get things done, it will become a self-fulfilling prophecy. Instead, use affirmations to spur yourself on. Remember, affirmations must always be positive, and in the present tense. Try, ‘I take charge and get things done. I seize the moment and take action’.”
Perhaps you will find these tips helpful, also. Here is the link to the entire article: Top Tips for Dealing With Procrastination
If you are interested in a good resource about this topic, I recommend
this concise book by Timothy A. Pychyl (quoted above):
Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change
NOTE: In an earlier post, Transforming Your Life With New Experiences, I wrote about a particular experience in prison ministry with the Timothy’s Gift program. This post is about a more recent visit, this time to Arkansas prisons. This is a Christian ministry and that is reflected in the post.
REFLECTIONS ON THE TIMOTHY’S GIFT HOLY WEEK TOUR, MARCH 2018
During Holy Week, 2018, Timothy’s Gift had its spring tour with the theme “You’ve Got a Friend.” We observed those days leading up to Easter not with traditional church services on Maundy Thursday, Good Friday or Holy Saturday. Rather, we had 8 services/programs in 6 Arkansas prisons.
Our extraordinary team of 17 including musicians, speakers and support folks brought a 4-fold message – You are Loved, You Have Great Worth, God is With You, and You Are Not Forgotten. We communicated those messages through music (secular and fun, spiritual, and Christian), spoken messages, and other exercises and experiences. By weaving together these elements, we provided multiple ways to touch those who come to the program.
We had a Maundy Thursday experience as part of each service. As Jesus shared the bread and wine with his disciples on that day, we share the bread and juice with the inmates – looking directly into their eyes and speaking the words of the love of God. All of the team members participated in the serving of the communion at least once so they had that experience, which is truly profound.
And we had Good Friday during each service as the message spoke to the crucifixion: God in Jesus experiencing the worst that human life provides and demonstrating that God has always been with us and will always be with us. We reminded them that one thief also crucified that day spoke “remember me” – and that they too are remembered.
The person-to-person interaction was especially precious as we greeted people with handshakes and hugs as they entered and left, had conversations which included their stories, heard requests to pray for individuals, and gave encouragement. Often there were tears.
One of the 8 services was in a women’s facility; and as always, the women were more emotional and participatory than the men. As they were moved out quickly to get back to their dorm for count, right after communion and before the final words could be said or last 2 songs sung, every woman was crying in response to what they had just experienced. Several were pregnant and seemed particularly moved.
Each location had its own uniqueness, due to the level of security, the type of units participating, the chaplain’s style and focus, and the warden’s overall leadership. Overall, the prison officers and chaplains were friendly and helpful – though a few started out differently. One officer who had not been fully informed about what would be required of him for us to do our two programs in two parts of the facility started out resentful. But by the end, he was complimentary and said “God bless you all” with a warm smile. We had many affirmative responses from other officers as well.
At one location where we had two separate services, the prison’s excellent praise choir and band performed as the inmates came in and left. Before the inmates began arriving, our instrumentalists and theirs played together and shared music. This added a whole new dimension to the gathering.
In our last prison, the location of the chapel required us to walk through a corridor lined with inmate barracks on either side. Getting glimpses of the rows and rows of cots, a couple of feet from each other, with men sitting and standing in those large rooms was sobering and sad. As we trouped through the corridor – 17 people with cases of sound equipment, instruments, music stands, communion supplies and more – many stared, some waved; more waved if we first waved. One can only imagine the range of thoughts and attitudes about our group as we entered. We had to walk back after set-up to get to the canteen area, and then back through to the chapel for the program. And then at the end, back to the entrance with all of our gear again. It was a strange experience each time, knowing there were diverse attitudes toward us and wanting to not seem either aloof, or afraid, or naively cheerful.
At the end of every service, each person who attended was given a survey to return and invited to write to us. After just a week after the first visits, dozens of letters have already arrived. We will be reading them and responding to as many as we can.
Each of the institutions wants a return visit from Timothy’s Gift. The inmates all seemed eager for us to come back. And every team member who went – 7 of them for the first time – seem eager to do it again. It is truly a transformative experience each time we are able to participate. It is a unique and powerful way to live out and share the love of God with others.
This is an example of an experience that transforms all involved. How can you have such experiences?
For more information on this ministry, go to www.timothysgift.com
Are you a blogger or one who journals? Do you do any kind of regular writing? For some of us, it is a habit that started in our youth and is just part of our life. For others, we may write regularly for a while and then not for some time, and come back to it. It may be a habit that you don’t ever question. Or you may question the benefit of writing consistently. It’s possible you never have done this kind of writing.
I am a sporadic writer, although in the past months my blogging has become more regular and frequent on my business blog. I also do occasional posting on a personal blog.
There are various styles and purposes for journaling and for blogging. There can be benefit in trying out different styles and writing for different purposes at various stages of your life.
My mother didn’t journal as we think of it now, but she wrote in a diary every day for over 50 years. She usually used 5-year diaries that she purchased and which provided about 4 narrow lines per day. I have those diaries and they certainly provide a view into her daily life over the years. The emphasis was on what she did, what was going on with the family, and what the weather was. (Her diaries include high and low temperatures daily for those 50+ years in southern Wisconsin!) It is quite a treasure to have.
This is an example of very simple, regular writing that has value for the writer and those who read it later, if you choose to make it available.
Recently I read an article that listed seven ways that a habit of regular writing can improve our lives after age 50. Here they are:
• helps you clear the mind
• aids in the recovery of one’s memories
• you will be able to stockpile ideas
• improves your verbal and writing skills
• puts your life events into perspective
• you will feel like you have accomplished something
• it’s a great mental exercise
Author Eileen Williams summed up the benefits this way: “It is the best exercise for the brain. It enables the mind to relax, think freely with no stress. It keeps you fit and in good shape.” The entire article is on her blog, Feisty Side of Fifty: Benefits of Writing
Consider experimenting with different styles and purposes of blogs or journals if you already are a regular writer. If you are in a hiatus from a previous pattern of writing, give it another try – perhaps in a different style.
If you have never tried, write in some style for 30 consecutive days and see how you like it and if you begin seeing some of the benefits listed above. If you don’t know how to start, here’s a book that can give you ideas: The Journaling Life: 21 Types Of Journals You Can Create To Express Yourself And Record Pieces Of Your Life
I would love to hear about your experiences!!
One of the joys of getting older – let’s say 50 and beyond – is that we can look back and see patterns and milestones in our lives. Seeing the patterns can be instructive and helpful in many ways. In early mid-life, most of us experience the intensity of jobs/careers, community involvement, family relationships to nurture and support – and more. As we move into a different phase of life, we can take time to do this. Experiences transform, and reflecting on them can be part of transforming your life after 50.
I will share some of my experience with this kind of reflection.
Some time ago, I had the opportunity to be one of several presenters who shared personal stories with a group from my church. It was a wonderful opportunity to look back and identify some patterns in my life. One of them was “expanding horizons” and I also identified milestone experiences that had shifted my life in new directions. Each of us can likely identify ways in which our horizons expanded and how that impacted us.
Oliver Wendell Holmes, Jr. captured the essence of that by saying, “”A mind that is stretched by a new experience can never go back to its old dimensions.”
I found it quite enjoyable to look at that pattern as if I were floating high above, getting the view from the drone, if you will. In my case, I saw an image of concentric circles and that pattern of expanding horizons. I could recognize experiences that launched me from one circle into another, and later into another as the years passed. The changes were more than geographic and included mental, spiritual, emotional and psychological expansions.
The geographic concentric circles started from growing up in a small town in Minnesota, to college in two other midwestern towns, to a summer in core city Chicago, Illinois to much of my adult life in inner city Minneapolis, Minnesota to a couple of years in suburban Orange County, California to the past eight years in Nashville, Tennessee. I can see concentric circles of relationship with a wider diversity of people and of awareness of regional and cultural differences.
In addition to these overlaid concentric circles, I can identify milestone experiences that changed the direction of my life in different ways. The first dramatic milestone was the summer spent in Chicago when I was 19 years old. It was a city immersion program sponsored by the American Lutheran Church in several cities around the country, with our team of six people coming from a small college in Decorah, Iowa. Prior to this, I had lived in homogeneous small towns, both growing up and in my prior two years of college.
Then here we were, working full time jobs and doing neighborhood work in the rest of our time out of a city church located just on the edge of the demarcation line between a white community and a black community. Oh – did I mention: it was the summer of 1966!! Tensions were high in cities across the country as the civil rights movement was in its peak years. During that summer, Aug. 5, Dr. Martin Luther King, Jr. was in Chicago for an open housing march through an all-white neighborhood and he was hit in the head with a brick or a rock. This was the mood of the time.
The experiences of that summer turned my attention to being involved with the social issues of the day, and gave me clarity that I wanted to be involved in things that made a difference. As a result, I left college and moved to Minneapolis, Minnesota where I would spend my years from 20 to 60 living and working in the inner city.
I encourage you to reflect on the patterns and milestones in YOUR life. It will be life-affirming and may open up some possibilities for you to explore as you are transforming your life after 50.
I encourage you to get a nice journal that you really want to write in. I love the “Tree of Life” motif, and these are refillable, which is a plus. Check out this version using my affiliate link: Tree of Life Writing Journal
The Baby Boomer generation has been responsible, directly and indirectly, for vast changes within society as they moved through the life cycle. Sometimes we forget all that happened from the time of our large cohort being born after the end of World War II and through about 1964. It started with the housing boom as the young families being formed after the (mostly) men returned from military service. The whole list of innovations, revolutions and changed viewpoints is clearly more than I can address in this post.
Now this generation is changing what it means to be over 50, and especially over 65. There are multiple facets of this, but the one I want to talk about here is about housing and care beyond independent living. Baby Boomers are 71 and younger right now, and have dealt or are dealing with these issues for their parents. What is created now will impact us as we move into the ages where we cannot live alone in our own homes.
An extremely exciting project addressing this need is MAGIC, a pilot project being conducted in connection with the University of Southern Indiana (USI) in Evansville and Dr. Bill Thomas, a nationally-renowned expert on aging.
MAGIC is aimed at creating a cultural transformation related to aging in community (Read the full release). With support from AARP, Indiana AARP and numerous stakeholders, we will pioneer a new (and very old) way of living. MAGIC stands for: Multi-Ability, multiGenerational, Inclusive Community.
Our goal is to bring together people of different ages, with different abilities and from different backgrounds, and look at ways to inspire and sustain a genuine human community….
We will kick off the MAGIC Pilot Project this spring by co-designing a model smart home. This “MAGIC Model House” will serve as a demonstration home showcasing the latest accessibility design, smart-home connectivity and low cost modular prefabrication methods I’ve developed through my Minka Dwelling project. We designed the Minka as an affordable housing platform that can be adapted to meet the needs of people of different ages and abilities.
The full article can be found here: I Believe in MAGIC
What exciting possibilities there are in this project, and others that will be inspired because of it. We truly can change the depressing scenario embedded in many aging persons’ minds of ending their years in a nursing home that fails to provide a good quality of life for them.
The numbers, though not as current as would be most helpful, are these: “The aging of the baby boom generation could fuel a 75 percent increase in the number of Americans ages 65 and older requiring nursing home care, to about 2.3 million in 2030 from 1.3 million in 2010.” Source: Fact Sheet: Aging in the United States from the Population Reference Bureau.
Alternatives such as MAGIC can be effective in improving quality of life in our later years. It’s time for the creativity and innovation of our generation to focus more on this and similar issues. I can hardly wait to see what we can do!!
Dr. Bill Thomas is an expert in aging issues. His book, Second Wind: Navigating the Passage to a Slower, Deeper, and More Connected Life covers a wide range of important topics.
For the 5th year, Senior Planet has published its nominees for their Aging with Attitude Film Awards.
“As in earlier years, we’re nominating films released over the last year that embody ‘aging with attitude.’ The pressure is increasing in Hollywood to address ageism…. Here are some films with images about aging that were honest, strong, resilient, empowered, and well-rounded.”
The nominees among films released in 2017 are the following: Three Billboards Outside Ebbing Missouri, The Hero (starring Sam Elliott), The Midwife (from France with English subtitles), Lucky, and The Post (Meryl Streep, Tom Hanks).
Descriptions, trailers and where you can view each movie are included in this article: Aging With Attitude Film Awards
This list provides some great movie entertainment for us who are in the over-50 group as well as everyone who would like to see some good films. We can all benefit from positive depictions of people of all ages.
Have you ever (often?) realized that your fleeting thoughts and questions were all of the ‘What if this negative thing happened…’ variety? We can easily fall into that deep, dark hole. With negativity a far too steady diet in our lives, there can be days when it is hard to maintain a positive, hopeful approach to life.
If you are thinking of your future as the years pass by, it is easy to have negative images of aging dominate our thoughts, consciously and/or subconsciously. One of the most powerful things we can do as we anticipate and transform our years after 50 is adopt practices and habits that counteract those thoughts, images and mindset.
I have long been an advocate of one simple strategy: consciously switching our “what if downer” questions to “what if upper” questions. I first learned of this from Mendhi Audlin in her book, What If It All Goes Right and recommend it as a powerful tool to shift our mindset.
Louise Foerster, writer, reader, marketer, business story teller and new product imaginer, writes about the impact of what questions we ask ourselves as we face decisions, especially those involving significant risk. Rather than asking what is the worst that can happen – a common approach of coaches and friends – she advocates the opposite approach.
What is the best that could happen?
Now, that question gets my juices flowing. I can’t wait to imagine the best, the brightest, and the most wonderful and then ten billion times better beyond that. It is so flipping amazing that I can’t stop.
I inhabit the dream. I revel in bliss. I smile, recognizing that the best is so far beyond my small, safe imagining that I’ll have to wait until I get there to grab it tight and hug it as hard as I can. I imagine the view from the top of the mountain, endless majesty, beckoning me forward.
That is where I want to be. What is the Best That Can Happen?
Yes! That is where I want to be also! As we anticipate, investigate and explore what it means to reinvent and transform our years after 50, this is a powerful approach. Every day we can ask, What is the best that could happen?
I recommend Mendhi Audlin’s book, What If It All Goes Right?: Creating a New World of Peace, Prosperity & Possibility
Questions can be so powerful – for reflection, writing prompts, journaling, discussions with friends, etc. The Question Book: What Makes You Tick can be a great tool.