Author: Sarah Kesseli

It seems like just moments ago we were trudging through the dark and cold winter days. And just like that — summer is in full force. Undoubtedly one of the best parts of summer is getting to enjoy the fresh fruits and veggies that are in season. A trip to the farmer’s market or grocery store will provide you with colorful, fresh, and incredibly rich produce that helps you eat and live well in the summertime.

Eating in season is important for so many reasons, positively impacting both our physical and mental wellbeing. By eating fresh summer produce, it forces us to try new foods — how often do you eat okra?— consume produce that’s nutritionally dense, and stay connected to our community and literal roots.

And remember: You can find “fresh” fruit and veggies all year round, especially if you head to the frozen aisle of your grocery store. This is where produce is typically picked at its peak ripeness and frozen right away, so you can enjoy it at any time of the year. You can do this as well with your farmer’s market finds.

Here’s a guide to What’s In Season. The Best Summer Produce.

15 Delicious Fruits and Veggies to Buy In Season This Summer

Vegetables

Arugula – Also called rocket salad, arugula is a leafy green that has a peppery taste. The flavor is a balance of sweet, spicy, savory, nutty, and bitter, and is especially crisp in the summertime. Arugula is packed with folate, fiber, vitamin C and antioxidants, and makes a great base for any salad. It’s also delicious in homemade ravioli, sprinkled on top of pizza, or placed between any bun.

Basil – You might think it’s “just” an herb, but this powerful plant can go a long way in a variety of dishes. When shopping around, make sure the herb isn’t wilted and doesn’t have dark spots. As far as nutrition goes, basil packs a punch of good stuff, like vitamins A, C, and K, calcium, iron, and magnesium. Top it on pizza and pasta, or make your own pesto by blending basil with pine nuts, parmesan cheese, fresh lemon juice, and extra virgin olive oil.

Corn – Grilled corn in the summer might be the best thing…ever. This sweet and starchy vegetable is filled with insoluble fiber to feed the good bacteria in your gut, which helps maintain healthy digestion. It could promote good vision, too. While I’m partial to eating it hot off the grill with a small slab of butter and salt, you can also remove the kernels from the cob and add to any type of salad or side.

Eggplant – It’s safe to say that colorful veggies — like purple eggplant — are just beautiful to eat. How often do we get to eat the color purple? Aside from its look, eggplant is a delicious and multifaceted veggie that can compliment or star in nearly any dish. Packed with phytochemicals that boost heart health, pick up some fresh eggplant to make a lasagna, stir fry, or homemade veggie burger.

Okra – Okra is one of those veggies that people either love or hate. The flavor is quite subtle and it has an undeniable gooey texture. However, it’s also great for our bodies: It contains magnesium, folate, and vitamin A. There are many ways to eat okra, including raw, fried, oven-roasted, or in gumbo, of course.

Fruit

Blueberries – These little berries are small but super mighty. And they’re amazingly sweet and crisp in the summer. Packed with rich antioxidants, studies show that blueberries can potentially help regulate blood sugar levels and support healthy heart and brain health. Eat ‘em straight from the container, top them on a bowl of oats, or use in yummy baked goods.

Peaches – Another sweet treat, peaches can be just as satisfying as ice cream in the summer. Promise! They’re filled with lots of good-for-you nutrients, including vitamins A and C and potassium, which is an added bonus to their sweet, crisp, and juicy flavor. You can eat them on their own or get fancy and try cooking them on a grill.

Tomatoes – You say tomato, I say: eat these in the summer. A fresh tomato is one of nature’s best gifts to us. This fruit (yep, not a veggie!) contains vitamin C, potassium, and the antioxidant lycopene, and is said to help support healthy skin, and blood health. Chop ‘em up in a salad, use as a burger topping, or eat like you would an apple if you dare.

Watermelon – On a hot summer day, fewer things are better than biting into a cold slice of watermelon. This fruit contains more than 90 percent water, but is also filled with vitamins similar to what you’ll see in tomatoes: vitamins A and C, potassium, and lycopene. Try making a watermelon, feta, and mint salad, or get creative and make watermelon ice cubes to spice up a glass of water.

Key Limes – To try something different, look for key limes the next time you’re buying fruit. These little limes are super flavorful and also contain vitamin C folate, potassium, and vitamin B6. While the obvious answer is to make a key lime pie, you can also squeeze the juice on tacos or other savory dishes. Fun fact: The way you can differentiate between key limes and regular, Persian limes is in size and color. Key limes are smaller and actually, have a yellower color than Persian limes.

Hot summer days are ahead of us, which means hydration should be making its way to the top of your health priority list. Staying hydrated throughout the year is crucial, but especially as the temperatures rise and we lose more water through sweat it’s important to be a bit more mindful of replenishing those fluid stores. On top of that, we all know that when it’s hot out water isn’t the only beverage our minds drift to as a thirst-quencher, so to help you avoid loading up on sugary iced teas and punches we’re going to breakdown some alternative hydration solutions for you and dig into what the science really says about artificial sweeteners.

First off, let’s set the stage and discuss why hydration is important for our nutrition and health. Considering our bodies are made up of 50-60% water, maintaining adequate fluid intake is going to help with the general functioning of our major organs and body processes. Without water, we’re practically nothing! Aside from that, there are benefits to staying hydrated that you can actually feel on a daily basis. Maintaining your fluid levels helps with:

• Energy levels, especially in afternoon hours of the day
• Maintaining a sharp focus
• A boost in metabolism
• Keeping hunger at bay
• Healthy, glowing skin
• Better digestion and bathroom habits

All of those benefits sound great, right? So now you might be asking, “well how much do I really need to be drinking in a day?” The general rule of 8 cups per day can actually be made a bit more precise for your personal needs and I recommend drinking half your bodyweight in ounces. So, if you are a 140 lb. female, that’s 70 ounces, or roughly 8-9 cups of water daily. Another good indicator to check if you’re hydrating sufficiently is by peeking at your urine color. If it’s a dark yellow, drink up, but if you’re looking pretty clear, well then you’re in the clear!

Water

Water is Queen when it comes to hydration, but sometimes that can get a bit tiring, so let’s list some substitutions that get the job done. You could always sip on:

• Flavored seltzer water: a go-to for anyone looking to have a soda-like beverage without the sugar and calories! The myriad of flavors of seltzer water is mind blowing, so you’re sure to find a fun summer flavor to satisfy your thirst.
• Iced green tea: bottled iced teas are some of the biggest added sugar culprits, so if tea is your thing, stick to an iced variety that is unsweetened or brew your own. Green tea naturally has a bit of a stronger, more unique flavor, so might be worth trying, plus it contains antioxidants that are beneficial for memory and brain functioning.
• Hibiscus flower iced tea: if you’re looking for a summer Saturday culinary project, making some iced tea from dried hibiscus flowers could be yours. This ruby red tea has a nice floral taste and is purported to have health benefits ranging from lowering cholesterol and blood pressure to improving your immune system functioning.
• Coconut water, unsweetened: a popular choice that transports you to the islands, but be sure you’re reading the label for added fruit flavoring and sugars.
• Maple water: a new drink to the market made from the sap of maple trees. Maple water has half the calories and sugar of coconut water and is filled with electrolytes and antioxidants.
• Kombucha: a hip beverage made from fermented tea. While there is sugar in kombucha, which is used to feed the yeast and produce the bubbles, there are also gut-boosting probiotics, making kombucha a great choice over other fizzy summer drinks.

Artificial Sweeteners

Even though stores are now more stocked than ever with these non-sweetened options, you will still find diet beverages that are made sweeter with the use of artificial or natural non-caloric sweeteners. Diet sodas, flavored waters, and other energy, juice, and tea drinks are cropping up all the time with familiar sweeteners like aspartame, but also new ones like monk fruit and stevia. And in light of recent recommendations from health organizations to decrease consumption of these non-caloric options, you might be wondering if they’re still okay to consume or if water and zero calorie drinks are the only way to go for optimal health.

To be clear, there is still much research that needs to be done on these substances as concrete conclusions are difficult to make and nutrition studies are always a little murky. Nevertheless, there are a lot of studies out there that draw some fairly strong conclusions about use and safety.

One area of concern of these sweeteners is their effect on blood glucose, especially for people with diabetes. Small-scale studies have no shown difference to glucose response over a twenty-four hour period between non-nutritive and nutritive sweeteners. Similarly, there are found to be non-significant differences to one’s insulin response following a meal when consuming non-nutritive (artificial or natural) vs. caloric sweeteners. However, there is more research needed on long term, chronic consumption of these sugars.

Another popular concern splashed in the media regarding these substances is their risk to increase cancer. It’s important to keep in mind that many of the studies done in this area use mice, which are not the same as human studies, but research shows these substances to not be carcinogenic and that more studies are needed.

Overall, when it comes to hydration, choosing water or another no-calorie flavored beverage is going to be best, and if choosing something a bit sweeter, be sure to keep an eye on the sugar source and sip in moderation.

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Article courtesy of  Casey Seiden MS, RD, CDN, CDE

www.caseyseidennutrition.com

IG @eat.well.together

A healthy diet doesn’t necessarily mean you have to spend a fortune on fancy, foreign-sounding produce, and grains, nor does it mean you will have to sacrifice flavor and delicious tasting snacks and meals. The bottom line? Healthy food is not synonymous with a big price tag, and in many cases can even be more affordable than processed junk food.

Plus, a handful of research has been looking at the connection between lowering the price of healthy foods and increased consumption. So far, the stats look promising. One study found that lowering the price of healthy foods by 10 percent resulted in a 14 percent increase in fruit and vegetable consumption. Luckily, there is a movement to keep healthy foods down in order to promote better health throughout the country.

There are plenty of affordable, nutrient-dense foods you can purchase without breaking the bank.

Here are the best foods to eat when you’re trying to be healthy on a budget.

Dry beans. While canned beans are pretty cheap on their own (the average is $1.29 a can) buying dry beans in bulk will save you even more money. According to the label, a $1.29 can will yield two cups of cooked beans. On the flip side, the average cost of a pound of dried beans is $1.99 but yields eight cups. This means you’ll save 34 cents per cup. While you do have to take a few extra steps to cook the dry beans, it’s definitely worth it. Beans taste way more fresh and flavorful than the canned versions. The variety is endless, too. Choose from black, garbanzo, white, lima, butter, pinto, fava, kidney, or navy beans. Or buy a bunch and make a mixed bean salad!

Whole wheat pasta. Pasta sometimes gets a bad rap, but the delicious carb can also be quite good for you if you choose the whole wheat kind. Plus, pasta is super affordable and one box can feed an entire family and then some. You can typically find a 13- to 16-ounce box of store-brand pasta for about $1.70. Since there are roughly seven servings in one box, one serving of pasta comes out to 24 cents. Will ordering pasta at a restaurant ever feel fair again?

Oats. Oatmeal is another nutrient-dense whole grain that is usually priced around $2 a pound (and a pound is a lot of oatmeal). Buying in bulk is always better so look for the bigger containers. A 42-ounce container of store brand oats costs around $3.99. Since this sized container yields about 30, ½ cup servings, each serving is just 13 cents!

Frozen veggies. We’ve said it once and we’ll say it again: frozen veggies are often more nutritionally-dense, flavorful, and affordable than fresh produce. Why? Frozen produce is often picked at its ripest so you can enjoy veggies that aren’t in season any time of the year. One cup of frozen veggies come out to about 25 cents per serving, which might vary by a few cents depending on what types of veggies you buy. One of the most affordable veggies is frozen spinach, which is not only great for you but is also quite delicious when sauteed with fresh garlic and onions.

Chicken breast. Yes, you can still purchase lean meats and not pay a lot of money for it. One of the more affordable meat options is chicken breasts, which are also quite healthy. In some cases, you can even find chicken breast for $1.69 a pound, which can feed two to four people, depending on your appetite. Consider buying and roasting a whole chicken too, which will be even cheaper and provide a variety of white and dark meats, lean protein, and a good source of healthy fat.

Canned tuna. Another great source of protein that can be a staple at lunchtime is canned tuna. Make a tuna sandwich or casserole, or whip up some tuna salad (hold the mayo and use greek yogurt or olive oil instead!). One six-ounce can of tuna contains about two servings, each priced at about 70 cents. You may also be able to find canned salmon for around the same price, saving you lots of money compared to the fresh version.

Eggs. Eggs really are a superfood, thanks to its rich source of protein, selenium, vitamin D, B6, B12, zinc, iron, and copper. They’re versatile too, making it easy to enjoy for breakfast, lunch, or dinner. A dozen of eggs comes out to about $2, making each egg a little less than 17 cents. Make an egg sandwich, hard boil a handful to chop up in salads, or make a veggie quiche.

Oranges. Orange you glad oranges made this list?! In all seriousness, oranges are a refreshing citrus fruit that contains 116 percent of your daily vitamin C content. You can usually purchase a pound of oranges, which means six pieces of fruit, for just $1. That is under 17 cents per orange!

With spring in full bloom, backyard parties and barbeques are already beginning. While there’s nothing better than enjoying a few beers and a fresh burger from the grill, it’s easy to overindulge on all the snacks, meat, and adult beverages as we take our meals outdoors.

While splurging every now and then is a normal part of any healthy diet, you rarely wake up feeling good and full of energy the next day. Here’s how to get back on track after an evening of overindulging so you can return to feeling good in your body and mind.

How To Get Back On Track After Overeating

Go for a walk before bed

If you return home after a night of indulging and it’s not too late, go for a walk before bed! There’s no need to start getting back on track the morning after. Even a short stroll around the block will give your body some movement it probably needs. You’ll also feel less full and have an easier time falling asleep.

Get enough sleep

While we don’t recommend you stay in bed all morning, make sure to clock in your 7-8 hours of slumber. One study found that just missing 80 minutes of sleep resulted in participants eating an extra 550 calories throughout the day. Get solid sleep to keep your hunger cues in check and to prevent overeating.

Don’t weigh yourself

You might be tempted to step on the scale first thing in the morning. Our best advice? Don’t. The number you see doesn’t actually reflect the food you ate the day before, and things like water weight or other factors can easily make the scale tip in either direction. Plus, one night out won’t cause any significant weight gain. Promise.

Forgive yourself

Spring and summer are all about having fun, surrounding yourself with friends, and enjoying food that tastes good, even the ones that might not be the healthiest. Nobody’s diet is perfect, so the best thing you can do for yourself is practice self-love and forgiveness after a night of indulging.

Remember that healthy food is delicious!

When it’s time to get back into a healthy mindset, remember that healthy, whole foods are not only good for you, they’re tasty too. While it might not be the beer and burger you had the night before, a hefty salad, grain bowl, or fruit smoothie will boost both your physical health and mental mood.

Don’t skip breakfast

Once you finally do roll out of bed, don’t think you need to punish yourself by not eating until lunch. Skipping a meal won’t do you any good. Rather, try to eat a balanced breakfast of protein, whole carbs, and healthy fats, whether that’s rolled oats with fresh fruit and seeds sprinkled on top, or a veggie omelet with a side of whole wheat toast. If your stomach is feeling a little queasy, make a fruit and veggie smoothie blended together with almond or low-fat milk.

Eat a healthy lunch

Continue on with your day by eating a healthy lunch packed with lean protein, lots of veggies, and complex carbohydrates which will help you feel full and energized. Also, make sure to drink lots of water to stay hydrated and ward off any hunger cues that might actually be a sign that you’re thirsty. With a balanced lunch, you’ll be less likely to graze and snack before dinnertime.

Don’t eat a late dinner

For tips on your third and final meal of the day, your best bet is to eat dinner on the earlier side. A handful of studies have found that calories consumed later at night are more likely to be stored as fat compared to calories eaten earlier on in the evening. As a rule, make sure you don’t eat at least two hours before bedtime. Fill your plate with lean protein, lots of veggies, and complex carbs. A balanced meal at the end of the day will set yourself up for success for the days to come!

Take advantage of any idle time

If you find you have downtime throughout the day, fill in the gaps with movement, whether that’s a walk, jog, some at-home yoga, or a few bodyweight exercises in your living room. Seriously — moving your body throughout the day when you otherwise would be sitting on the couch will make you feel a lot better.

Make a note for next time

While overindulging is perfectly normal, remind yourself how it makes you feel the following morning. Maybe even write it down in a journal or a note on your phone. That way, the next time you head to a barbeque or backyard party you can practice a bit of portion control. You can still drink and eat yummy food, but maybe stick to one alcoholic beverage. And make sure to balance it all out with lots of water, veggies, and fresh fruit!