Category: Healthy Living

Five Seasonal Foods To Enjoy During Spring

Five Seasonal Foods To Enjoy During Spring

When it comes to healthy eating, seasonal foods have so many benefits to offer.  Eating seasonally not only offers great taste and nutritional value, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

To help you get started, below is a list of five in-season foods and ideas on how to incorporate them into your weekly diet.  Oh, and by the way, I included a picture of strawberries above because they are in season in the Spring and early summer.  Bonus!

Peas

 

Peas are a wonderful plant-based source of protein. A 100-calorie serving has more protein than a hard-boiled egg or a tablespoon of peanut butter.  They are a great source of vitamin C and vitamin K.  Try adding peas to pastas, rice dishes, casseroles, salads, or eating them steamed with a pat of butter.  On cooler nights, ease the chill by pureeing peas and making a soup.

Asparagus

 

This springtime gem is a good source of vitamin K and folate.  It’s also very versatile.  Asparagus can be roasted, grilled, boiled or even sautéed.  It adds great flavor to a breakfast quiche, can be used in a lunchtime Nicoise salad, makes a great side next to a grilled piece of salmon or steak, and works well in pastas.

Leafy Greens

 

One of the first signs of spring is the opening of leafy greens like spinach, kale, collard greens, Swiss chard, arugula, romaine and other lettuces.  Regardless of which leafy green you choose, all greens are a healthy addition to a balanced diet.  Most leafy greens taste the sweetest after a frost.  You can minimize the bitter flavor of greens by adding an acid like lemon juice or vinegar.  Leafy greens are loaded with vitamins-especially A, C, and K—as well as minerals like calcium, folic acid and iron.  While one of the most popular ways to eat greens is in a salad, I encourage you to do a quick search for recipes that include leafy greens in the main dish.

Radishes

 

Radishes make a great crunchy snack.  They are most popular raw due to the mild pepper flavor they offer, however they are also good pickled and roasted.  Try adding them to salads, tacos, and Asian dishes.  Radishes are a great source of fiber and vitamin C.

artichokes

Artichokes are one of my favorite foods.  They are abundant in my home state of California.  Artichokes are delicious steamed and make a great side with grilled meats.  You can pull off the leaves and dip the meaty portion into mayonnaise or simply bite into them plain.  I recommend adding a bit of olive oil to the water prior to steaming them.  Artichoke hearts are delicious marinated and can be added to pastas, salads, and casseroles.

Artichokes have been shown to improve various digestive health disorders and may be able to lower blood cholesterol levels, as well as protect the liver from damage.   They are a wonderful source of Niacin, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, vitamin C, vitamin K, Folate and Manganese.

This Spring, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year.

Here’s to heathy and delicious meals in every  season!

Shared with love,

Jennifer

 

 

Twelve Great Reasons To “Go Green” With Your Exercise

Twelve great reasons to exercise outdoors

Green exercise is considered any form of activity that takes place in urban green spaces like city parks and campuses maintained by people, or in natural green spaces with minimal human upkeep.

Growing research continues to show us that being active in nature boosts your body, mind, and spirt.  Activities like hiking through a forest, cycling through your neighborhood park, and walking along a river are proving to feel good to most people and there is evidence that confirms the benefits.

Some of the benefits of being active in nature compared to the same activites indoors are:

  • more stress relief
  • clearer thinking
  • improved attention and concentration
  • enhanced mood and a happier outlook
  • less anxiety
  • greater self confidence
  • more vitality
  • feeling more refreshed
  • reduced pain sensations
  • less fatigue for the same amount of physical work
  • improved quantity and quality of evening sleep
  • enhanced mindfulness or being more present in the moment

Years ago, I gave up the gym and switched the majority of my exercise to the great outdoors.  It was one of the best things I’ve ever done for my own personal health and wellness.

If you normally like to exercise indoors or at the gym, I recommend mixing things up a bit and giving “green” exercise a try.  I’m not suggesting you give up what is working for you or something you really enjoy. Try alternating your indoor workouts with some outdoor workouts or leisure activities. If it turns out that you aren’t crazy about exercising outdoors you can always go back to your original routine.

Here are some samples of outdoor activities to help you get started.

  • Hike a trail
  • Walk and eat your lunch at a park
  • Walk around a lake or reservoir
  • Walk your dog at a park
  • Play with your kids at the park
  • Play frisbee or another leisure sport on the grass
  • Try light jogging or cycling through a park
  • Paddle a boat or a board on a lake

I recommend you get creative and experiment with what works for you.  Personally, I find that being next to the ocean offers many of the same health benefits I listed above.   Allow yourself to discover where your happy place is that contributes the best to your overall health and well being.  Here’s to a happy and healthy week!

Shared with love,

Jennifer

 

 

How To Perform A “V” Squat

Most people only have so much time that they can or want to dedicate to their strength training routine. That is why I like simple, yet effective, exercises that you can perform anytime and anywhere. The “V” Squat is exactly that. It is simple to do and requires zero equipment. Plus, it works your legs while challenging your core. Bonus!

In the video below I demonstrate how to perform the V Squat. The video is under two minutes and whether you are a beginner or a more advanced exerciser, this move is sure to help you tone and strengthen your muscles. Enjoy the video and have a great week!

Shared with love,

Jennifer