With the summer in full effect, the heat is on. It means we see an increase in fruits and vegetables that have our back. July is all about reaping the benefits of all that spring rainfall and the hard work of all those pollinators. All the water from the last season the fruits and vegetables are full of hydration. Not only do we see high water content in our summer foods but also sun protection! Summer fruits and vegetables are chock-full of foods to help replenish our electrolytes and provide us with lightweight energy. Most, if not all of us, are looking for foods that help us beat the heat and boost our energy. What better way to do just that than to fill your plate with powerful fruits and vegetables designed to burn fat and even slow down aging. Just like that, summer has even more of a reason to be our favorite season.
Let’s face it, we all want to look and feel our best. One of the best ways to do just that is by providing our bodies with the building blocks they need. During the month of June, mother nature fills our cupboards with fruits and vegetables that help bring out the best in all of us. Summer fruits and vegetables are full of vitamins and minerals that support immunity, slow aging, boost metabolic rate, improve skin and hair health, support your heart health, and more! The following is a list of the best fruits in June along with their health benefits.
Raspberries are high in anthocyanin and polyphenols which act as an anti-inflammatory. Which makes them great for heart health, and improves blood flow, menstrual cycle regulation, and pain management. Raspberries also contain rheosmin which helps increase metabolism to promote weight loss. They are high in antioxidants making them ideal for anti-aging. Raspberries are high in vitamin C which helps boost the immune system and improve skin, hair, and eye health. They are high in fiber which aids in digestion and as an added bonus they also contain phytonutrients that protect against bacterial infections.
Raspberries contain ellagic acid and anthocyanin which have been shown to prevent and reduce tumor growth. They are also great for fertility and can increase milk production. Raspberries are also great for bone health and detoxing the body. It is true raspberries are rad and there are tons of things they can do for you.
Over the years people’s stance on watermelon has been a constant back and forth. Watermelon is and has always been our friend. It has an extremely high water content of about 92% making it one of the best ways to eat our water. For those of us unaware a great way to ensure we stay hydrated is by consuming foods high in water content and watermelon is leading the pack on water content. Not only does it contain high amounts of water it also contains potassium and magnesium which are essential for rebalancing our electrolytes. Here’s the thing when the temperature goes up our bodies sweat to naturally cool us off. Sweat, however, is not composed of just water. Meaning we need more than just water put back into our systems. Potassium even helps prevent dehydration and cramping that can occur from depletion after excessive sweating.
Watermelon does more than just keep us hydrated. It is high in lycopene which promotes good bone and heart health, while also acting as a powerful antioxidant. Watermelon is high in beta-carotene which aids in eye and skin health. It is high in phenolic which has antioxidants and anti-inflammatory agents. Watermelon contains high levels of Vitamin A, which promotes eye health, strengthens the immune system, aids in growth and development, improves reproductive health, and increases the production of red blood cells, skin, and bone formation. It has high amounts of Vitamin C which make it a great addition to improve our immune systems and slow down the effects of aging.
Figs are often recommended to nourish and tone the intestines, they act as a natural laxative because of their high fiber content. The fiber they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which as a result improves digestive wellness. They are high in polyphenols. These compounds have protective antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues, by so doing they are key to managing oxidation. Figs are a good source of bone-friendly minerals including calcium, magnesium, and phosphorus. Figs are especially rich in calcium with some studies suggesting they contain 3.2 times more than other fruits. Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. All of which may lessen the risk of osteoporosis.
Fresh figs are low in calories and contain a variety of vitamins and minerals. However, dried figs are high in sugar and calories. They may improve digestion and decrease constipation, help manage blood fat and blood sugar levels, and kill cancer cells. Figs may cause digestive upset or diarrhea due to their anti-constipation effects. They may also interfere with blood thinners, and some people may be allergic to them.
Eating cantaloupe daily can improve your vision. Vitamin C, zeaxanthin, and carotenoids present in cantaloupe improve vision and reduce the risk of cataracts and macular degeneration (an eye disease that causes vision loss, typically in the central field of vision). Cantaloupe falls at 90 percent water per gram. Antioxidants come in many different forms, but the notable one here is beta carotene. Our bodies convert beta carotene to vitamin A—which in the case of cantaloupe, gives the fruit its orange color. The beta carotene in cantaloupe reduces cell damage, possibly reducing the risk of cancer. It may also reduce inflammation since it contributes to immune and cell tissue health. Cantaloupe is high in something called folate, or vitamin B9.
Cantaloupe is rich in Vitamin C and Vitamin A which boosts immunity by stimulating the white blood cells in the body. WBCs are considered the body’s natural defense mechanism as they prevent foreign bodies from attacking as well as eradicating infections that attack the body. Being a powerful antioxidant, Vitamin C also effectively combats free radicals in the body. These free radicals damage the skin and are responsible for causing premature aging. Adding cantaloupes to your diet can keep premature aging at bay. Cantaloupe is rich in potassium which normalizes the heartbeat and promotes the supply of oxygen to the brain, thus making you feel more relaxed and focused. It also has superoxide dismutase which combats stress by lowering the blood pressure and relaxing the nerves.
Vitamin A and copper in nectarines are two nutrients that research in 2021 noted is important for skin health. Vitamin A protects the skin from UV radiation and influences skin thickness, while copper stimulates the maturation of collagen, the protein that gives skin elasticity. The niacin in nectarines also helps keep skin healthy. Nectarines are relatively high in fiber and low in calories. They also boast numerous nutrients, including potassium, copper, and vitamins B3 and C. Vitamin C, a nutrient in nectarines, may help your body better absorb iron from food. In turn, this may help prevent anemia. The antioxidants in nectarines fight oxidative stress and may help prevent ailments like heart disease and Alzheimer’s. Nectarines may support weight loss because they’re both low in calories and high in fiber, which keeps you feeling full. The copper, niacin, and vitamin A in nectarines may all support skin health.
Raspberry Crumble Bars
Gluten-Free, Vegan, Makes 20 Bars
- 1 cup Vegan butter cold cubed
- 2 cups Oats
- 1 cup Oat Flour
- 1/2 cup Almond Flour
- 1 cup Coconut Sugar
- 1/2 tsp Cinnamon ground
- 1 tsp Baking Powder
- 2 1/2 cups Fresh Raspberries
- 1/2 cup Raspberry Chia Jam
- 2 Tbsp Pure Vanilla
- 1 Ripe Peach sliced thin
- 2 Tbsp Oat Flour
- 3 Tbsp Lemon Zest
- 2-4 Tbsp Coconut Sugar
Preheat the oven to 350 degrees and retreat a 9×13 inch baking dish with a non-stick option of choice. Into a food processor, pulse together oats, flour, sugar, baking powder, and cinnamon until the oats are mostly ground. Add the cold butter and pulse until a crumbly dough forms. If the dough seems too dry add 1 Tbsp water. Press 1/3 of the dough into the baking dish and bake for 10 minutes or until lightly golden.
Meanwhile, in a medium bowl toss the raspberries with sugar, flour, zest, and vanilla. Spread the berries out evenly over the prebaked crust. Dollop the jam over the berries and add peach slices over the berries. Sprinkle the remaining dough over the top and bake for an additional 30-40 minutes or until the crumble is a light golden color. Allow cooling completely before cutting into bars.
Gluten-Free, Dairy-Free, Serves 12
- 3 Large Eggs
- 2-2 1/2 cups Coconut Sugar
- 3/4 cup Raw Coconut Oil melted
- 2 cups Ripe Figs Mashed
- 1 cup Almond Flour
- 2 cups Oat Flour
- 1 tsp Salt
- 2 tsp Baking Soda
- 1/2 cup Vegan Buttermilk, well shaken
- 1 cup pecans chopped
- 1/2 tsp cinnamon ground
Preheat the oven to 350 degrees F. Pretreat a 9×13 inch baking dish with a non-stick option of choice. Into a mixing bowl combine the sugar and eggs. At a low speed mix the figs and oil into the egg mixture. Into a separate bowl combine flour, baking soda, salt, and cinnamon. Add the flour mixture into the egg mixture and alternate with vegan buttermilk. Beat until well combined. Fold in chopped pecans and bake for 50-60 minutes or until a toothpick comes out clean.
Gluten-Free, Dairy-Free, Serves 14
- 1 cup Coconut flour
- 1/4 cup almond flour
- 1/3 cup vegan butter
- 1/2 cup coconut sugar
- 1 egg
- pinch of salt
- 1 Tbsp cornmeal
- 2 3/4 cups nectarines
- 3 eggs
- 4 Tbsp Stevia Monk Fruit
- 3 Tbsp almond flour
Preheat the oven to 400 degrees F. Pretreat an 8×13 inch baking dish with a non-stick option of choice. Into a food processor combine flour, butter, sugar, salt, and egg. Mix until the dough starts to come together. The dough should be wet but not sticky, if too sticky add a tablespoon of additional flour. Press the dough into the pan and bake until lightly golden. Meanwhile, clean, remove the pits and cut them into wedges. Remove the cake from the oven and sprinkle evenly with cornmeal. Arrange nectarine slices over the top and bake for an additional 10 minutes.
To prepare the topping separate egg whites. Beat the egg whites until stiff. Mix together yolks and sugar. Once well combined mix the flour into the yolk mixture. Fold in the beaten egg whites. Pour this mixture over the cake and continue to bake for another 15 minutes or until golden brown.
Gluten-Free, Vegan, Serves 2
- 1 cantaloupe cubbed and frozen
- Juice of 2 limes
- 2 tsp Agave Syrup
- 1/2 cup Ice
- 1 Coconut Lime Bia Water
*For the Adult version add 2 oz Tequila for each person
Combine all ingredients into a blender and blend until desired texture has been reached. Pour into a glass of choice and top with sugar (monk fruit works well) rim and either a lime wedge or slice of cantaloupe.
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Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. There are tons of foods you can add to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!
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A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help, I am always here to do just that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected], or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!