OBSERVANCES:
- National Grilling Month &
- Tips for a Healthy Grill Season
- UV Safety Month
- Staying Safe In The Sun
- July 3rd: Independence Day (Observed) Offices will be closed
- July 4th: Independence Day
- July 8th – National Blueberry Day (Why Blueberries Are Recommended)
Berry Powerful
July 8th is National Blueberry Day, and blueberries are small but mighty!
Both sweet & tart, they are one of the most frequently consumed berries by Americans, likely because they are grown in North America.
Blueberries are healthy because they are good sources of vitamins, fiber, and antioxidants. They are one of the few naturally blue foods on Earth, due to compounds called anthocyanins that act as potent antioxidants. Some research also suggests that anthocyanins can reduce inflammation.
They are also one of the best berries for individuals with diabetes because they are fiber-rich, providing roughly 4 grams of fiber per 1 cup serving. That is about 20% of their carbohydrate content! Carbohydrates that are high in fiber are beneficial because this slows down glucose digestion, leading to greater blood sugar stability Enjoy blueberries fresh, frozen, or dried. Here at Meals on Wheels Western Michigan, our Home Delivered Meals utilize local blueberries in some of our breakfast meals. Try them & Stay tuned for a two step blueberry-based dessert recipe!
Spotlight on: Safe Summer Grilling
The sun sets leisurely, the grass is green, the fireflies are a-buzzing, and a soft, familiar scent fills the air. It’s grilling season! Grilling and summertime go hand in hand, and there are steps you can take to ensure that your grilling practices are safe, healthful, and fun this season.
- Aim for lean proteins. You may have heard that grilling can pose some negative health consequences. One of the main concerns with grilling is the formation of cancer-causing agents, or ‘carcinogens’ from the combination of protein, fat, and very high temperatures over extended periods of time. For this reason, among others, always opt for leaner choices of meats when grilling. If it is difficult to find lean meat, be sure to trim away excess fat from red meats and take skin off of poultry.
- Watch those temperatures. Longer cooking times can produce more of these compounds of concern, so try to avoid overcooking by bringing food to safe internal temperature and then removing from the grill. Interestingly, also try to avoid pressing down on meats like steaks and burgers as this can cause unwanted fat seepage into the flames. Indoor grills are a great alternative too, with potentially lower levels of carcinogen formed due to better heat control. Always avoid eating burnt or heavily charred foods, which can pose some health concerns.
- Utilize marinades and rubs as lower sodium alternatives for flavor. For each pound of grilled protein, ½ of a cup of marinade and/or 1 Tbsp of rub will do. Play around with flavors through herbs, spices, acids, and oils. This can be done overnight or at least 30 mins before cooking.
- Try to incorporate new-to-you produce options that hold up well on a grill. This can be a fun and easy way to introduce some fresh foods to yourself and others. It is also a great way to add color to plates, which comes with phytonutrients and health-related benefits. Some ideas can be found below, and recipes can often be found in abundance online or at local libraries.
Try out some of the following items on the grill this season:
- Asparagus
- Bok Choy
- Cauliflower
- Eggplant
- Mushrooms
- Peppers
- Plums
- Peaches
- Okra
- Onions
- Summer Squash
- Tofu
- Watermelon
- Zucchini
Simple Ways To Get Moving!
Summertime provides us Michiganders with weather we wait around for all year round. Use the warmer temperatures and longer days as opportunities to get outside and get some movement in.
Studies demonstrate that simply spending some time outside can boost mood and reduce stress levels. Therefore, combining some movement with being outdoors is a healthy practice. Here are some simple ideas to try out this season:
- Nature Walks – Grab a loved one, a friend, or a pet, and plan to walk outside for a few minutes. Oftentimes, a ten-minute walk will turn into a twenty-minute walk once we get moving. Bonus points if you try to listen to the sounds of nature surrounding you.
- Outdoor Stretching or Yoga – All you need is some space, your breath, and some old fashioned stretching. If desired, check out online resources for guided audio or videos to follow.
- Gardening – This is really a rewarding hobby that can help get in some natural forms of movement. Try out a few starter plants or seeds this summer and see what happens.
Let’s go berry picking!
Read the clues & try to fill in the blanks with different types of berries.
Across:
1. Very dark berry with tiny seeds
4. This berry pairs well with shortcake
5. Soft, red berry that is sweet & tart
Down:
2. Small, round berry that grows on a bush
3. Grows in bunches
Fun in The Sun: It is national UV safety month!
The feeling of sunshine on bare skin is hard to beat, but it is important to use safe practices to ensure that something does not become too much of a good thing. Unfortunately, too much exposure from the sunlight’s warm UV rays can cause increased risk of skin cancer.
So, what exactly are UV rays? UV stands for ‘ultraviolet’ which is type of radiation. The higher the number of the ‘UV index,’ the greater the risk of potential harm from the sun. How can we protect ourselves?
- Use sunscreen, which filters out multiple types of UV radiation. It can be chemical or physical, just be sure that is at least SPF 15+. Don’t forget to reapply every 2 hours and check the expiration date!
- Utilize sunglasses, hats, and light, breezy clothing which can all provide a physical barrier between you and the sun’s rays.
- Seek out shade during peak times of day and plan ahead. You can even keep an umbrella or personal sunshade somewhere convenient, like a car.
Did you know? You can easily find out the current UV index on your cell phone or online. Weather stations and applications will often display the UV Index, which is just a standardized measurement that tells us how strong the UV radiation is at any given moment and how to stay protected. The scale ranges from 0 – 11+, with the following breakdown:
- 1-2: Low Risk. Minimal concern for an average, healthy individual. No additional protection necessary.
- 3-4: Moderate Risk. Some concern for risk of sunburn and harm from unprotected exposure is possible. Start to use various methods of sun protection.
- 6-7: High Risk. Limit unprotected exposure as sunburn will occur in minutes, particularly during peak times of 10 AM – 4 PM.
- 8-11+: Very High Risk. Avoid prolonged outdoor activity, seek shade, and use all available protective measures. Some individuals should avoid outdoors.
Chocolate Covered Blueberries
Prep Time: 10 min | Freeze Time: 10 min | Servings: 4
Ingredients
- ½ c chocolate of choice, chopped
- 1 c blueberries
Directions
- Measure out blueberries and place them in the freezer. This will help the chocolate firm up more quickly.
- Melt chocolate in a microwave safe bowl by microwaving at 10 second intervals on low power.
- Blueberries can be coated individually or in bunches to make chocolate clusters. If doing individually, a toothpick can be helpful to dip the berries into the chocolate for an even coating.
- Top with flaky sea salt, nuts, or seeds. Use dark chocolate for a delicious, antioxidant-rich dessert.
