Essential Wellness Goodies for Nature’s Biggest Block Party
Greetings 4am Fitness Crew.
The block parties of my childhood were the drawn curtains to the dreamy, hazy, carefree, and idyllic days of our summers. Everyone seemed happy and optimistic – in a rather laid-back kind of way. For us kids the school year was successfully over. For our parents, their kids’ school year was successfully over. Mother Nature and the calendar finally agreed to give us all a chance to exhale. And no one seemed to turn down that opportunity. There was always almost a somber obligation to live in the moment. Nobody talked about what transpired “yesterday” or what “tomorrow” held. We just lived in that now. Mindfulness. Enjoyed the food, the music, the games, the family, the community. The block.
Even those of us who have discarded the traditional preoccupation with New Year’s Resolutions, will be hard pressed to deny, the new year, the first half of the year, and winters, can be stressful as we attempt to initiate, refocus, reframe, set goals, meet goals, sustain goals. Attempting to defy nature’s trajectory is draining!
The Hollow Promise of January
January is that rotation of the sun that unreasonably prods us towards renewal, rebirth, to “bust out your new you.” With disquieting groupthink, we comply. Often, we with pseudo-enthusiasm take on new eating identification labels, initiate new (or dust off) fitness regimens. It is a time when self-help books are flying off the shelves. We are starting to believe. We are pumped up. We are fasting, juicing, elevating, reframing. Taking off the old and putting on the new. “Get out of my way, I am ready for the new year,” and then, … February.
What has happened? Why does this always happen? Put all the blame on the modern-day calendar. A calendar that illogically insists on starting the year in the dead of winter, January 1. Ok, maybe it worked for the Greeks, the Romans, Janus, and other gods and cultures thousands of years ago, but it ain’t working in the 2020s. In fact, it has not been working for quite a while. i.e., in my lifetime. This Gregorian calendar solar dating system is outdated, vexing, and harmful to us humans, while totally ignored by bears.
The juxtaposition here is real. The divergence. The contrast. The conflict. Where am I going to locate new beginnings and rebirth when the trees are bare, the days are shorter and frigid temperatures scorch my lungs on every inhale? I am not suggesting any attempt at solar rerouting. Ok, I am. But I have no idea how these things work. I am just a bystander in this solstice conflict – a conflict that is, quite frankly, mean to me and my fellow humans. So, I am appealing to higher functioning humans; can Congress, the Supreme Court, the UN, the new King of England, Miss Universe - please do something before next winter comes around? “Nothing is going to happen Louis.” Ok.
Our Wellness Wrong side up
While January 1 is screaming counterintuitively and incoherently the dawn of “The New,” nature is either begging “Gregorian” (Pope Gregory XII who commissioned our present calendar) to keep it down, or simply ignoring us – hibernating. Mother Earth is (attempting) to take care of her wellness with rhythmic precision, while we callously undermine ours – along with doing a pretty “good” job at undermining Her’s. And still having the audacity to deny it. Humans.
In winter, nature heeds the call to rest, to slow down, to conserve. We should also. For Mother Earth, winter is a necessary period of dormancy to ensure an abundance in spring and summer. A bounty that is powered by rest – rest necessary to our environmental and physical well-being. Survival.
Mother Earth understands a very basic wellness principle that humans choose to ignore; rest precedes restoration. Rest precedes rebirth. Rest precedes renewal. Our emotional, physical, and environmental wellness is paying a huge price for this greed inspired obstinance.
Rejoice!
It has been a long wait, but we are on the cusp of summer, where the solstice and our souls are one. The conflict is over. Humans and nature are at rest (Well, except for the occasional thunderstorm). Summer is our home. This is where our fruits are more luscious, our veggies more succulent, our laughter is louder. This is a place where the leaves return to faithfully provide refuge from an often-over-exuberant sun, while its breeze dutifully fans us on an early morning nature trek.
It is summer, and our restful Mother has restored her vibrancy, diversity, and kaleidoscopic inspiration to her restless subjects. Along with an abundance of sunlight, healthy foods, and the society of family, friends, and community to complete her circle of beauty.
Here are some of the necessary wellness goodies you will need to make this your best summer ever. Every one of these goodies are in-season and are evidence-based beneficial to your emotional and physical well-being for summer and beyond.
Embrace Enthusiastically. Embrace Deservedly. Embrace Joyfully!
Summer Veggies for Grilling, Baking, and Salad Enjoying
My Favorite Summer Veggie: Asparagus!
Asparagus is one of my favorite summer veggies, even though its accurate seasonal classification is spring. Asparagus hangs around until early summer to add freshness and flavor to our favorite recipes.
I like to eat it raw, or lightly broiled, baked (my favorite), stir fried, grilled, or roasted. Drizzle some extra-virgin olive oil, along with fresh herbs and seasonings – heavenly. Be careful not to overcook – I often make that mistake and end up with a mushy mess.
It’s Great for Your Health
Many Nutrients But Few Calories: Low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.
Good Source of Antioxidants: A good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.
Can Improve Digestive Health: As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.
Helps Support a Healthy Pregnancy: Is high in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy.
Helps Lower Blood Pressure: Contains potassium, a mineral that can help lower high blood pressure. In addition, animal research has found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure.
Can Help You Lose Weight: Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber.
Trusted Source: healthline.com (7 Reasons Why You Should Eat More Asparagus)
And there is one more reason to definitely include asparagus in your diet, according to veryhealthylife.com, it is a mood booster. “Including asparagus in your diet just a few times per week in whichever way you might prefer is a great way to improve your overall mood.” (Source: Very Healthy Life: 10 Fascinating Asparagus Benefits). So, crunch away merrily 4am Fitness Crew!
How to Select and Store - Asparagus: fruitesandveggies.org
How to Prep: Asparagus Selection, Preparation, and Storage Vimeo Video.
Nutritious and Delicious Recipes
Other In-Season Antioxidant Packing and Palate Delightful Veggies
Beets
Bell Peppers
Carrots
Celery
Corn
Cucumbers
Eggplant
Garlic
Green Beans
Herbs
Lima Beans
Okra
Summer Squash
Tomatillos
Tomatoes
Zucchini
Source: USDA: Seasonal Produce Guide
Note: The recipe resources below (and above) are very detailed, user-friendly, and healthy. Simply plug in any of the above veggies and you will basically have all the recipes (and more) to satisfy your summer palate. For those with special dietary needs and preferences simply click on those sections. However, you may want to try a particular recipe, but you may be gluten-free, vegan, or dairy free – simply exchange. I am vegan, so if I see a smoothie recipe requiring cow’s milk, I swap for almond or soy. Be creative. Enjoy.
Summer Recipes. Turn-Up the Yummy!
USDA MyPlate: My overall favorite. 100s of recipes. Type or click on season, dietary preference, nutritional information. Very comprehensive, must have resource. Website and App options.
bbcgoodfood.com/summerrecipes. Website and App options. Over 100 plus summer recipes.
Summer Fruits for Hydrating, Cooling, and Smoothie making
My Favorite Summer Fruit: Blueberries!
I like to put it in my smoothies. If I don’t see that velvety, deep-blue berry in my smoothie – it’s not a smoothie. I can live on smoothies– some days I literally do – therefore blueberries are part of my everyday dietary experience. Frozen in my smoothies or eaten fresh, there cannot be summer without blueberries.
It’s Great for Your Health
Wholesome eating is almost always a win-win-win elevating experience – good for the body, good for the soul/mind and taste so good. Eat your berries slowly and literally feel it romantically caressing your senses. Blueberries always get me carried away. When captivated by the intensity of this delicate fruit it is easy to forget it is an anti-inflammatory and antioxidant powerhouse, proficiently initiating actions that have scientifically proven benefits on “vascular and glucoregulatory (blood sugar regulation) function.” (Source: Pubmed: Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. PMCID: PMC7442370)
Blueberries are low in calories but high in nutrients: The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.
Blueberries are one of the top antioxidant foods: Blueberries may have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.
Blueberries reduce DNA damage, which may help protect against aging and cancer: Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.
Blueberries protect cholesterol in your blood from becoming damaged: The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.
Blueberries may lower blood pressure: Regular blueberry intake is tied to lower blood pressure in numerous studies.
Blueberries may help prevent heart disease: Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.
Blueberries can help maintain brain function and improve memory: The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.
Anthocyanins in blueberries may have anti-diabetes effects: Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.
May help fight urinary tract infections: Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder. More research is needed to find out if blueberries can help prevent UTIs.
Blueberries may reduce muscle damage after strenuous exercise: One study suggests that blueberries may aid muscle recovery after strenuous exercise, though more research is needed.
Trusted Source: healthline.com (10 Proven Health Benefits of Blueberries)
How to Select and Store
Blueberries: fruitsandveggies.org
How to Enjoy
Top 10 Ways to Enjoy Blueberries: fruitsandveggies.org
Nutritious and Delicious Blueberry Recipes
Smoothies
My favorite obviously is our 4am Fitness Crew Green-Blueberry Smoothie Detox. For an exciting medley of blueberry and other fruit smoothies, I recommend bbcgoodfood.com/smoothie-recipe
Another recipe source for Blueberries: bbcgoodfood.com. A very good site for blueberries and fruits recipes in general.
Other In-Season Antioxidant Packing and Palate Refreshing Fruits
Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Honeydew Melon
Lemons
Limes
Mangos
Peaches
Plums
Raspberries
Strawberries
Watermelon
Source: USDA: Seasonal Produce Guide
Concluding Thoughts
With celebratory relief, we welcome summer back. With swirling intrigue, we await the giftings of her pleasant mystery. With solemnity, we promise not to ignore her altruism.
Assuredly therefore, we enter this season, where we are finally aligned with nature, with an attitude purposed on our happiness. This summer will not be another emotional mirage. You are going to take emotional control of this summer. You are going to laugh and dance your deserving self-off this summer. You are going to leave the office before dusk and revel in the giggle of your kids this summer.
The call to summer wellness is a liberating call. You can with unabashed confidence open your heart and your arms to embrace all the wholesome goodness these long sun drenched days gifts us. Dust off any negative emotional residues, change your wardrobe, a new hair style? Come on, live your best life this summer.
Don’t allow these precious days to go by without daily embracing those wellness principles that will elevate, enhance, and sustain your well-being and happiness.
Embark on your daily summer celebration at dawn. Allow the tranquil promise of sunrise to elevate your mediation, your affirmations, your prayers, your stillness. An emotional assurance that only the crepuscular rays of the rising sun can offer. Sunrise simply cannot contain all that positivity. Gratitude, empathy, community, healthy eating, mindful living, and embracing love deservingly and giving love passionately will all be yours - in your wellness overflow.
Intentionally and mindfully, and with a spirit of “I am deserving,” fill the next ninety-something days with fruits and veggies that heal your body, quiet moments that restore your soul, empathetic family, and friends that uplift and embrace all of you. And glowing with a love - your love - that hydrates and nourishes your holistic well-being.
Today, Memorial Day, we at 4am Fitness Crew solemnly honor those who made the ultimate sacrifice.
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