Summer of Sisterhood: Summer Nutrition Boost—Simple Steps to Wellness

Written by Kari Golyar

Summer: a time that was once revered for rest and relaxation is now just three months of frantic scheduling, intense heat, and late nights.  Like many of you, I am a busy working mom and often find it difficult to maintain the juggling act of soccer schedules, work deadlines, and a balanced diet.  With our hurried schedules, it is so important that we make conscience choices about what we feed our bodies.  When consulting with women and families, I often encourage the incorporation of following nutrient dense foods, to give us a balanced diet:

• Raw nuts (Walnuts, Almonds, Cashews, and Pistachios): Rich in mono-saturated fats and Omega-3 fatty acids, nuts are a great way to lower your heart disease risk, boost your protein intake, and lower your cholesterol. Quick, easy, and nutritious for mom’s on the go and kids! 

• Chia Seeds: Another boost of Omega-3s!  High in dietary fiber, chia seeds are an easily digestible additive.  A great way to use chia seed is in a recipe like this Overnight Oatmeal from PepperLynn.com – a very healthy breakfast full of protein and other nutrients that will keep you going until lunch and it only takes two minutes to prepare.  Perfect for our busy schedules! 
• Dried Cherries: These are packed full of powerful antioxidants and anti-inflammatory agents that generate cell repair and protection.  Rich in vitamins A and C, beta-carotene and a variety of minerals, dried cherries are a great on the go snack that even your kids will love. 

• Leafy Greens (Kale, Spinach, Swiss Chard, Arugula, and Romaine):  Iron is a natural agent that aids the immune system, serves as a natural energy booster, and is critically essential for menstruating, pregnant, and nursing women.  It’s a good thing dark leafy greens are chalked full of it!  Iron deficiency is an incredibly common among women, posing risks for decreased oxygenation to the cells, anemia, and low energy.  Leafy greens are excellent sources of magnesium, an essential element of our biological processes.  Ingesting magnesium rich foods offers a dichotomy of benefits including boosting your immune system, reducing muscular stress, reducing anxiety, improving sleep, lowering elevated blood pressure, and increasing bone health.  Try replacing regular potato chips with baked kale chips using this recipe from  SkinnyTaste.com.

• Water:  It seems simple, but many of us fail to drink enough water throughout the day.  Without water, the food we eat is unable to reach its full nutrient potential.  Water is critical in the way that it eliminates waste from your body, regulates your Ph, boosts your metabolism, and improves cardiovascular health.  Drinking soda, tea, and sports drinks are not adequate substitutes.  Water is life sustaining and essential for overall health and wellness. 
• Nutrition and wellness doesn’t have to be difficult, time consuming, or costly.  Making simple modifications to your daily diet can greatly impact your ability to maintain energy, your overall health, and mental outlook.  Keep it simple, keep it healthy! 

About Kari Golyar:

Kari Golyar began her professional education as a nurse in 2003.  To fulfill her own desires for a family, Kari “retired” from hospital based care in 2005. In 2009, Kari began work as a birth professional in her community, providing labor doula services, childbirth education services, and working as a midwives assistant.  Presently, Kari is focusing her attentions on academics and is working toward a degree in Complementary and Alternative Health and Nutrition.  She currently resides in Colorado Springs, Colorado and is blessed to have the support of her husband and two wonderful children.

Kari would like to give credit to the following sites:

http://www.pepperlynn.com/

http://www.skinnytaste.com/