“Eating crappy food isn’t a reward – it’s a punishment.” – Drew Carey
Okay I am not going to define “crappy food” for everyone, although I believe most of us really do know what is involved there! I am not here to bash fast food … or am I?
We are winding up our summer produce season very soon and I hope you have taken advantage of the many opportunities to purchase fresh vegetables and fruits over the summer. Many of you garden and that is a great way to obtain delicious options. Other venues to obtain these items are many and include grocery stores, farmers’ markets, produce stands, and locally Teter Organic Farm.
We often see advertisements for supplements which give us the impression that the items replace fresh fruits and vegetables. While these are perhaps fine once in a while if you feel that you have not given your body the fuel that it needs for optimal performance, please do not rely on these supplements on a regular basis. While I am certainly not against supplements (although you should vet the producers of the supplements as there are so many on the market) they are never a substitute for the nutrients you receive from fresh foods. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.1
Okay – enough of that! How about some ideas/suggestions on great tasting menu ideas for fresh foods which are in such abundance right now? I know many of you are very aware of your favorites and actually can and preserve, which is a delicious way to enjoy them all year round. I will share some of my favorite go-to items that we enjoy at my home, whether you grow some of these items yourself or purchase locally.
Tomatoes are in great abundance right now and we enjoy making homemade salsa which can be used not only with “chips” but also as a topper for many fresh vegetable items, as well as scrambled eggs. How about chopped tomatoes, cucumber slices, sprigs of basil and a little olive oil – yum!
Vegetable skewers on the grill are another favorite, especially with pineapple. Although I personally am vegetarian, you might wish to add some protein such as shrimp or chicken to your skewers and vegetable recipes. I like to sauté my vegetables in a small amount of avocado oil, adding in fresh garlic to my broccoli, bell peppers, onions, snow peas, cauliflower, fresh corn, artichoke, and Brussels sprouts. If you are vegetarian, you can always add black beans or tofu for some extra protein or add your shrimp or chicken if preferred. I like to top Jasmine rice with my sautéed vegetables. Dark leafy greens such as kale and spinach are a must to round out your food plan.
Don’t forget about those colorful fruits! Blueberries in particular are antioxidant-rich. Strawberries, blackberries, raspberries are all still readily available in most markets. Melons, particularly cantaloupe, are all rich in Vitamin C as are strawberries. Bananas are rich in potassium but with any of the above-mentioned food items be sure to check with your physician if you feel some may be contraindicated for you due to allergies or prescription medications.
Eating seasonally and well is especially easy during the summer and early fall months. A trip to the fast-food line once in a while will not interfere with your quest to be healthy and fit, but make sure that is not a common “go to” in your nutrition goals. Eating well will become a habit that you continue for a lifetime and reap the health and wellness benefits you deserve. Enjoy!
1Harvard School of Public Health
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.