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Food as Medicine: June 2025

June 27, 2025

June 2025


June Nutrition Tips

June is the kickoff to summer-and a perfect time to refresh your nutrition game with vibrant produce and lighter meals. Here are some smart, seasonal tips to keep you energized and feeling great:


🥗 Celebrate Fresh Fruit & Vegetable Month

June is officially National Fresh Fruit and Vegetable Month, so it's the ideal time to load up on colorful, nutrient-rich produce like strawberries, peaches, artichokes, and rhubarb 2. Try adding a new fruit or veggie to your meals each week to keep things exciting.


🧀 Don't Forget Dairy

It's also National Dairy Month, making it a great time to enjoy calcium-rich foods like yogurt, milk, and cottage cheese. Cottage cheese, in particular, is a protein-packed option that's easy to pair with fruit or use in savory dishes.


🥬 Build Seasonal Salads

Take advantage of summer's bounty by creating hearty salads with kale, berries, goat cheese, and grilled chicken. They're quick, satisfying, and budget-friendly.


💧 Hydrate Smartly

With rising temps, hydration is key. Infuse your water with cucumber, mint, or citrus slices for a refreshing twist.


🌱 Grow Your Own Goodness

Gardening is a great way to stay active and eat fresh. June is prime time to plant cucumbers, summer squash, and herbs-plus, it's a sneaky full-body workout.


What Are Ultra processed Foods? And Why Should We Care?

Ultraprocessed foods are foods that are made in factories and have lots of added sugars, fats, salts, and chemicals to make them taste better or last longer. These foods often don't look like the original ingredients they came from.


🍭 Examples of Ultraprocessed Foods:

  • Soda and sugary drinks
  • Chips and cookies
  • Instant noodles and frozen pizza
  • Packaged snacks with long ingredient lists


🩺 Why Can Ultraprocessed Foods Be Bad for Your Health?

When we eat too many of these foods, it can lead to:

  • Weight gain
  • Heart problems
  • Type 2 diabetes
  • High blood pressure


According to the Centers for Disease Control (CDC) and Harvard School of Public Health, eating more whole or minimally processed foods is better for your body and brain.

✅ Healthier Swaps:

Instead of this…              Try this!

Soda                                   Water with fruit slices 🍋🍓

Packaged cookies           Fresh fruit 🍎🍌

Instant noodles               Whole grain pasta with veggies 🍝🥦

Chips                                  Homemade popcorn 🍿


Chicken Stew

2 tablespoons vegetable oil

2 pounds chicken, cut into bite-sized pieces

3 onions, chopped

1/4 teaspoon garlic powder

1 tablespoon Worcestershire sauce

1 teaspoon oregano, dried (or dried thyme)

1 teaspoon salt or salt-free seasoning

1 teaspoon pepper

1/4 cup water

4 potatoes, peeled and chopped in large pieces

1 pound carrots, sliced

2 stalks celery, diced

2 tbsp unsalted butter

1/4 cup all-purpose flour

5 cups Chicken Stock





Directions:


Heat oil in large nonstick skillet to medium. Add chicken in batches, sprinkle it with salt and pepper. Cook for 3-4 minutes, tossing regularly until browned on all sides. Move to a plate once chicken has browned.


Add water to the pan and stir to scrape up any tasty bits stuck to the bottom of the pan.


Add onions, garlic powder, celery and carrot. 


Cook, stirring it for 3-4 minutes until slightly softened. Add the butter and cook for 1 minute, then add the flour until it dissolved and formed a paste around the vegetables.


Add back the chicken to the pan. Add the chicken stock, dried oregano, potatoes and Worcestershire sauce.


Cover and bring to a boil, then turn down low to cook for 18 minutes, or until meat is tender, vegetables are tender and the soup has thickened. Serve hot with steam rice or buttered bread on the side.


Sautéed Japanese (Hakurei) Turnips With Turnip Greens

Ingredients


Kosher salt


1 1/2 pounds (675 g) Japanese (Hakurei) baby turnips, with green tops


3 tablespoons (45 ml) extra-virgin olive oil, plus more for drizzling


Freshly ground black pepper





Directions:


1. Bring a medium pot of salted water to a boil. Meanwhile, cut greens from turnip bulbs, leaving a small portion of stem (less than 1/2 inch) attached to each bulb. Wash leafy greens and turnips well of any sand. Peel turnips. (You can also leave the turnip skin on, as it's edible, in which case, just wash and scrub them extra well.) Slice each turnip pole to pole into 4 to 6 wedges of 1/2 inch thick each.


2. Add leafy greens to boiling water and cook just until tender, 1 to 2 minutes. Using tongs or a spider, transfer greens to cold water to chill, then drain, squeeze out excess water, and chop into small pieces.


3. Heat oil in a cast iron, carbon steel, or stainless-steel skillet over high heat, just until the first wisps of smoke appear. Add turnip wedges, season with salt and pepper, and cook, stirring and tossing occasionally, until well browned in spots, about 3 minutes; lower heat if turnips threaten to burn.


4. Add chopped greens and toss to combine, cooking just until greens are warmed through, about 1 minute longer. Drizzle with fresh oil, season with salt and pepper, and serve.


Childhood Obesity - What Parents Need to Know

Childhood obesity means a child is above a healthy weight for their age and height. It can lead to serious health problems, like:

  • Trouble sleeping
  • Joint pain
  • Diabetes
  • Low self-esteem

According to the American Academy of Pediatrics and CDC, 1 in 5 children in the U.S. is living with obesity.


🍽️ What Can Parents Do?


Here are simple ways to help your child stay healthy:

  • 🥦 Eat together: Make meals at home with veggies, whole grains, and lean protein.
  • 🚶‍♀️ Get moving: Try family walks, bike rides, or dance time!
  • 🕓 Limit screen time: Less TV and phone time = more time for play.
  • 💧 Drink more water: Skip sugary drinks like soda and sweet tea.
  • 😴 Sleep well: Kids need 9-12 hours of sleep every night.


❤️ Remember:

This is not about looking a certain way-it's about being healthy and feeling good. Every small step helps!

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table-it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.

Please click HERE or scan the QR code for very brief survey.

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