A Guide to Healthy Foods in Season

As the seasons change, so do the nutritional offerings that we love to eat. From crisp apples in the fall to juicy berries in the summer, each season brings forth a diverse array of fruits, vegetables, and herbs bursting with flavor, nutrients, and vitality. In this guide to healthy foods in season, we'll explore the benefits of eating seasonally and highlight some of the nutritious delights that nature has to offer.

The Benefits of Eating Seasonally

• Optimal Nutrition: Seasonal produce is often harvested at its peak ripeness, meaning it's packed with essential vitamins, minerals, and antioxidants. By choosing foods that are in season, you can maximize the nutritional value of your meals and support overall health and well-being.

• Enhanced Flavor: Fresh, seasonal produce tends to be more flavorful and delicious than its out-of-season counterparts. Whether it's the sweet crunch of a ripe apple or the earthy aroma of freshly picked herbs, seasonal foods delight the senses and elevate the dining experience.

• Support for Local Farmers: Eating seasonally allows you to support local farmers and growers who rely on seasonal harvests for their livelihoods. By purchasing locally grown produce, you can reduce your carbon footprint, promote sustainable agriculture, and strengthen your connection to the land and community.

Healthy Foods in Season

Spring

• Leafy Greens: Embrace the verdant abundance of spring with nutrient-rich greens like spinach, kale, arugula, and Swiss chard.

• Asparagus: Celebrate the arrival of spring with tender, vibrant asparagus spears, packed with vitamins A, C, and K.

• Strawberries: Indulge in the sweet, juicy goodness of freshly picked strawberries, rich in antioxidants and fiber.

Summer

• Tomatoes: Savor the sun-ripened sweetness of summer tomatoes, bursting with lycopene, vitamin C, and potassium.

• Berries: Dive into a rainbow of berries, including strawberries, blueberries, raspberries, and blackberries, prized for their antioxidant content and vibrant flavors.

• Zucchini: Enjoy the versatile bounty of summer squash, such as zucchini and yellow squash, low in calories and high in fiber and vitamins.

Fall

• Apples: Delight in the crisp, juicy goodness of fall apples, a rich source of fiber, vitamin C, and antioxidants.

• Pumpkin: Embrace the flavors of fall with nutrient-dense pumpkin, packed with vitamin A, fiber, and potassium, perfect for soups, stews, and baked treats.

• Brussels Sprouts: Add a pop of green to your fall meals with Brussels sprouts, loaded with vitamins K and C, fiber, and antioxidants.

Winter

• Citrus Fruits: Brighten up the dark days of winter with an abundance of citrus fruits, including oranges, grapefruits, and mandarins, bursting with vitamin C and immune-boosting antioxidants.

• Root Vegetables: Explore the hearty goodness of winter root vegetables like carrots, parsnips, turnips, and beets, rich in fiber, vitamins, and minerals.

• Kale: Embrace the nutritional powerhouse of kale, a cold-hardy leafy green abundant in vitamins A, C, and K, as well as iron and calcium.

Eating seasonally isn't just about nourishing your body; it's also a celebration of nature's cycles and a connection to the rhythms of the earth. By embracing the seasonal bounty of fruits, vegetables, and herbs, you can nourish your body, support local farmers, and savor the vibrant flavors of each season. So, why not explore the delights of seasonal eating and embark on a journey of health, flavor, and abundance?

Here's to savoring the seasonal foods and nourishing our bodies with the wholesome goodness of nature's harvest!

Nutritional Upgrades to Elevate Fat Burning and Sustain Energy

There are numerous nutritional paths that deliver powerful results for fat burning and energy. I have tried many in my lifetime. Jumping all over the place, everything from vegan to paleo, even my juice cleanse lasted about 3 hours until I gave up and ate lunch. Having to forgo bread and skip happy hour was a quick way to zap the zest out of life.

Instead of having to follow a specific diet, there can be simple upgrades we can make in our nutritional regime that set up the body to burn fat for fuel and maintain high levels of vibrant energy. There are a few key times of day when the body synthesizes the nutrition it takes in and either uses it for long term energy or burns through it quickly for a quick pickup (then a crash to follow).

Breakfast

In the morning our bodies have the chance to go on two different energy tracks. One track is the sustained energy/fat burning track (ketones) and the other is quick sugar spikes for immediate but short lived energy (glucose). We can affect which track the body goes on by what we put into our system first thing in the morning. 

Choose healthy fats and clean proteins: 

The brain will naturally gravitate towards the sugar-rich options, such as pastries. The brain knows this option will provide quick fuel fast (the dopamine hormone that is released in the morning is reward driven). It does not register that this quick “fuel” will lead to a quick crash. 

Just by sticking to healthy fats and proteins first thing in the morning, and waiting to enjoy carbs later in the day, the body will be on the ketone burning energy track, providing sustained energy. 

Go-to healthy breakfast options: 

• Eggs

• Greek yogurt

• Olives, hard cheeses, cold cuts (channel our amazing Europeans) 

• Turkey sausage 

• Black beans 

• Cottage cheese 

• Greens 

• Berries 

• Smoked salmon

It is not always possible to skip carbs altogether at breakfast events. Aim for 70% of the plate being protein, healthy fats and greens or low sugar fruit like berries. The other 30% can be bread or the wrap for a breakfast burrito. 

Snacks

Similar to breakfast, sticking with options that are low in sugar and rich in beneficial healthy fat can keep the energy up all day. The brain is made up of 60% fat, so the more we feed it those nutrients the better it will perform. 

There are times when healthy options might not be as readily available. I find it very helpful to pack some snacks for the plane flights and break time at any event. I’ve included my go-tos below: 

• Hawaiian roasted macadamia nuts 

• Hu Kitchen dark chocolate 

• Bulletproof Collagen Protein Bars 

• Primal Kitchen Vanilla protein packets (I add to my coffee or tea in the afternoon)

• Dried blueberries 

• Pumpkin seeds 

Happy Hour

You know me well, I will be recommending tequila! Cocktails and wine can leave the body feeling wiped the next day by disrupting sleep. When we have drinks that are rich in sugar, the hormone, insulin, is released in the bloodstream. Too much insulin can cause the body to hold onto fat and deplete energy stores. It can also raise cortisol, making us feel unnecessary stress and keep us up at night. Just by making a few simple swaps with cocktails, we can help bring the body back into balance.

• Spirits: Tequila, vodka or gin 

• Mixer: Club soda and a splash of juice of your choice 

• Citrus: Lemon, lime, grapefruit, orange

• Spices: Basil, jalapeno, mint, rosemary

Eat, Move & Think Like A Rockstar!

Looking like a rockstar means combining a fit physique with unmatched confidence and a strong presence. Those qualities are inspiring and definitely attainable! A killer fitness routine, conscious eating and a positive mindset are key.

Follow my workout, nutrition tips and positive affirmations and you'll be well on your way to looking like a rockstar!

Fitness

This high-intensity workout is designed to sculpt the entire body, improve power output and strength as well as improve coordination and balance. These moves will burn calories in a short amount of time and keep the body burning fat well after your workout.

Perform each exercise for 30 seconds as fast as possible. Rest for 15 seconds and then perform the next exercise. Once you have completed the entire routine, repeat two more times. Try to incorporate this workout into your schedule 3-4 times a week.

Kettle Bell Swings

1. Hold a kettlebell in both hands with feet hip-width apart. Draw shoulder blades together and engage the core. Slightly bend both knees and shift hips back. Your torso will come close to parallel with the ground. Keep your back straight the entire time.

2. Deeply engage your glutes to swing your hips forward and come back up to standing. The power coming from your glutes will help swing the kettlebell forward up to shoulder height. Once the kettlebell reaches shoulder height, quickly drop it back down between the legs, pushing your hips back and slightly bending the knees. Repeat the entire movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Squat to Press

1. Stand with feet hip-width apart. Hold kettlebell at your chest, draw your shoulder blades back and engage the core. Keep chest up the entire time. Deeply bend both knees and shift your hips back, like you're sitting in a chair. Your thighs will come close to parallel with the ground.

2. Explosively push down through both feet to come back up to standing and press the kettlebell directly overhead. Draw your shoulders away from the ears and extend your arms straight. Return to the center and repeat the movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Row

1. Stand with your feet hip-width apart holding the kettlebell in your right hand. Deeply bend both knees and shift your hips back until your torso is close to parallel with the ground. Strongly engage the glutes and lift your chest.

2. Bend your right elbow and lift the kettlebell up to shoulder height. Keep your elbow close to your torso. Engage the upper back and core the entire time.

3. Perform as many reps as possible for 30 seconds on each side.

Kettle Bell Press

1. Lie flat on your back, holding the kettlebell in front of your chest. Bend your knees and press your lower back into the mat. Draw your shoulder blades together and deeply engage the core. Press the kettlebell directly above the chest, extending the arms straight.

2. Lower the kettlebell down to hover over the chest at a controlled pace. Repeat the movement.

3. Perform as many reps as possible for 30 seconds.

Nutrition

Cut out the carbs for two weeks. Instead of eating carbs (even the healthy ones) substitute healthy fats (avocado, nuts, coconut oil) and sustainably raised protein products (like cage-free eggs, grass fed beef, etc.) instead. You will notice major changes in your body in just two weeks!

Postive Affirmations

Spend five minutes in the morning, before your day begins, sitting in a comfortable, meditative space. Begin to take deep breathes. Repeat one of these affirmations (or a chosen affirmation) each day. Say them out loud (the louder the better) and repeat as many times as you’d like. Your mindset will begin to alter and you’ll begin to feel more confident, powerful and limitless!

I am powerful beyond measure.

My actions can change the world.

I am the best person having the best day!

Love. Love. Love.

I have no limits. I am strong, beautiful and unstoppable.