Up Your Fit

Eat better. Get stronger. Go longer. www.upyourfit.com

Archive for vegetables

Spring is in the Air!

If you’re trying to shed a few winter pounds, load up on the veggies of the season. And fresh spring produce is great from a Farmer’s Market, but if you can only make it to your local grocery store, try eating the following seasonal produce:

1. Rhubarb is the first harvest of the spring

and consists of heavy stalks and shiny skin.

2. Artichokes, shown above, grow largest in the spring.

Good signs are compact leaves and

stems that are freshly cut.

3. Radishes grow sweet and crunchy.

4. Mint flourishes best in the spring.

5. Asparagus season is from March through June.

Please note that thickness is not related to tenderness. Tenderness is related to how it’s grown and

how soon it’s consumed.

6. Peas mature in the spring and progress

into the summer.

7. Strawberries are local and are at their juiciest from April through June.

Now that the weather is improving and the sun is extending it’s stay for the northern hemisphere, get outdoors and get exercising! No more excuses.Image


Popeye was right!

When Popeye the Sailor Man popped open a can of spinach and then suddenly became a sailor super hero, he was on to something. In truth, spinach is a powerful source of nutrients. The Center for Science in the Public Interest (CSPI) ranks vegetables according to how nutrient dense and how good a vegetable is for you. Spinach tops the list! In a close second place is red pepper (raw), followed by carrot and romaine lettuce in 4th place. Spinach has also been linked to studies for eye health, it’s packed with iron and vitamin E, and prepared right, it can taste delicious! Spinach is especially effective raw, therefore a spinach salad can be a powerfully healthy addition to a meal.

Here’s a recipe for a delicious salad, including a simple, inexpensive home-made dressing.


– 3 cups baby spinach (prewashed)

– 3 small diced roma tomatoes

– 1/2 red onion diced

– shedded carrots


– 2 tbsp olive oil

– lemon juice from 1 ripe lemon

– 1/4 tsp sea salt

– 1/4 tsp Italian seasoning herb blend

– 1/8 tsp garlic powder

Chop, dice and slice up all veggies into a bowl and either pre-blend the dressing or add it all in directly to the salad. Toss well and serve immediately. So delicious and eating it on a regular basis may even lower your risk of cancer and other diseases.

Sieze the Summer at Farmers Markets

La Jolla Fruit standWith an abundance of fresh local produce at our local Summer fruit stands and farmer’s markets, now is the time to take advantage of the summer. July in particular offers us the following:

  • Apricots
  • Blueberries
  • Cantaloupe
  • Corn
  • Cucumbers
  • Green beans
  • Kiwi
  • Lettuce
  • Peaches
  • Plums
  • Raspberries
  • Strawberries
  • Summer squash
  • Tomatoes
  • Watermelon

While the U.S. has over $14 trillion in debt, shopping local is more important than ever, rather than buying kiwis from New Zealand for example. At Certified Farmers Markets you work against the debt in some small way. Every little bit counts. If you’re in California, this list leads you to the Farmers market in your neighborhood. Also, if you’re consuming more fruits and raw vegetables chances are you’ll stay more hydrated. Keeping active during the summer months, it’s easy to get overheated. Drinking eight glasses of water each day in addition to eating juicy fruits and vegetables prevents dehydration. Furthermore, taking your multi-vitamins from natural sources has proven to charge up your immune system in ways a pill can only dream of!

Try my “California Caprese Salad” with 1 cup chopped green beans, 1 large tomato diced, 1 avocado diced, 2/3 cup mozzarella and 1/2 cup fresh chopped basil. Mix them together and add 1 tsp fresh lemon juice and 1/4 cup of local Extra Virgin Olive Oil. Season the salad with sea salt and pepper.

Take Advantage of the Season

It’s nearing the summer solstice June 21, the longest day of sunlight for the whole year. How does this affect you? Is your sleep disrupted because that darn sun is shining in your window so early? The season of summer comes once a year and it’s time to come alive! Time to get outside early and stay active until late in the day outside. Take life by the reigns and get your favorite activities going! If you make excuses and put it off, time will pass you by and soon it will be fall or even dark un-motivating winter. What are your activity plans for this summer? How about going on a weekly hike or a long bike-ride. Skip the indoor spinning classes, get outdoors and get a routine going.
Another exciting event in summer is the true season of local produce bursting off the aisles at the grocery store! Keep in mind all those super foods that are packed with anti-oxidants that we need to eat to stay healthy and free of disease and illness. Depending on where you live here’s a list of June produce that you may like to eat and share with friends & family:
Blueberries *
* Superfood
Try visiting your local farmer’s market instead of the typical grocery store. Eating local is crucial this time of year, since most other seasons it’s more challenging to eat completely from local produce. But you may be impressed by the variety of delicious summer produce you can get from the farmer’s markets. Buying local cuts down on transportation costs, and ultimately green-house emissions; it pumps up the local economy . . . and it’s just natural! Have a great week and keep it healthy! Because being healthy means being happy.

A list of superfoods from Super Foods RX website:
Dark Chocolate
Dried SuperFruits
Extra Virgin Olive Oil
Low Fat Yogurt
Wild Salmon

%d bloggers like this: