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Stepping Up to Summer
Spring months can be busy and full of travel planning for summer. The warm weather coming in can increase the amount of water we need each day. Having enough nutrients and fluids is important since we are more active and outdoors more during this time.
Here are some tips to help you begin to get ready for the summer months ahead:
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Set a goal: Eating out can be tempting as the summer is full of events and travel. With an on-the-go routine, healthy snacks and meals can be accomplished with planning and simple recipes. This saves money, and eating at home allows you to know exactly what goes into your food.
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Listen to hunger cues: Eat the foods that your body is craving. It’s okay to eat outside of mealtimes if you feel like it. Don’t feel guilty about eating your favorite foods. Try changing an element of your preferred meals to be more nutritious!
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Be mindful while eating: Brainstorm which ways you could tailor a recipe that you are eating for it to fit your preferences. Eliminate distractions by focusing on how the food tastes and how it makes you feel.
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Refresh yourself: Water cushions your joints, improves the immune system, and prevents overall fatigue and headaches. As temperature and activity levels rise, our body requires more water as we lose water. Try flavoring yours with natural fruit for a different taste!
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Eat the rainbow: A wide variety of colors in the diet will yield an abundance of nutrients. Antioxidants are high in darker fruits and vegetables, and there is a natural food in almost every color. Maintaining this habit is consistent with MyPlate and is helpful for incorporating all food groups into your day.
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Meditation May
Physical fitness is important for our health but so is taking time for yourself to breathe and release any pent-up stress that’s weighing you down. For 3-5 minutes of your day, store away all distractions (including your work) and take a moment to breathe. Make sure to close your eyes and take at least 3 deep breaths during this time (in through your nose, out through your mouth).
| | Harvest of the Month: Broccoli | | |
Produce Tips:
- Look for broccoli with a firm stem and tight, compact florets that are dark green.
- Store broccoli in an open plastic bag in the refrigerator for up to five days.
- Rinse (don’t soak) broccoli under cool water just before serving.
- Cook broccoli by steaming, microwaving, or stir-frying. Boiling causes some of the vitamins and minerals to be lost.
- Frozen broccoli is a healthy and great substitute when fresh is not available
Fun Fact: Cooked broccoli is an excellent source of vitamin A, vitamin C, vitamin K, and folate.
Source: https://carolinahungerinitiative.org/wp-content/uploads/2020/07/Broccoli.pdf
| | Recipe Highlight: Chicken, Corn, and Broccoli Casserole | | |
Ingredients
- 1, 15 oz can, low-sodium creamed corn
- 3 cups broccoli, cooked
- 1 egg, beaten
- 1/2 cup low-fat shredded cheese
- 2, 5 oz cans, chicken breast
- 1/2 cup cracker crumbs, crushed
- 1/4 cup vegetable oil
Instructions:
- Gather ingredients and wash hands with soap and water
- Mix corn, broccoli, egg, chicken, cheese, cracker crumbs, and oil together in greased 1 1/2 quart casserole.
- Mix topping ingredients together in small bowl. Sprinkle over corn mixture.
- Bake at 350 °F for 40 minutes.
- No oven? Prepare this on the stove top, similar to a stir fry!
- Have a crock pot or slow cooker? Cook on low for 8-9 hours or cook on high for 4 hours
Source: https://www.myplate.gov/recipes/broccoli-and-corn-bake#main-content
| | SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements. | | | | |
Foods available under SNAP:
- Fruits and vegetables
- Meat, poultry, and fish
- Dairy products
- Breads and cereals
- Other foods such as snack foods and non-alcoholic beverages
- Seeds and plants, which produce food for the household to eat
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This institution is an equal opportunity provider.
In accordance with federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex (including gender identity and sexual orientation), disability, age, or reprisal or retaliation for prior civil rights activity. https://www.fns.usda.gov/cr/fns-nondiscrimination-statement
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Second Harvest Food Bank's Nutrition Services is committed to working with low-income families seeking to improve their nutrition and health, partnering with our agency programs and community groups.
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