Newsletter
October Nutrition Tips October is a cozy, transitional month-perfect for embracing warm flavors, immune-boosting foods, and seasonal produce. Here's how to nourish yourself as the leaves fall and the air turns crisp: 🎃 Embrace Autumn's Harvest Pumpkin & Squash - Rich in beta-carotene, fiber, and potassium. Roast them, puree into soups, or bake into muffins. Sweet Potatoes - A powerhouse of vitamin A and complex carbs. Try them mashed, roasted, or in chili. Apples & Pears - High in fiber and antioxidants. Great for snacking, baking, or tossing into salads. 🍂 Immune Support for Cooler Days Citrus fruits - Oranges, grapefruits, and lemons are loaded with vitamin C. Garlic & Onions - Natural antimicrobials that add depth to fall dishes. Leafy greens - Kale, spinach, and Swiss chard are still in season and packed with nutrients. 🧣 Smart Seasonal Swaps Trade cold smoothies for warm oatmeal topped with nuts and fruit. Swap raw salads for roasted veggie bowls with grains and legumes. Use cinnamon, nutmeg, and cloves to add warmth and flavor without extra sugar. 🥘 Cozy Meal Ideas Butternut squash soup with ginger and coconut milk Apple cinnamon overnight oats Stuffed bell peppers with rice, beans, and fall spices Hearty lentil stew with carrots and sweet potatoes 🍂 Fighting Food Waste with Fall Produce
September Nutrition Tips September is a golden month for nutrition-bridging summer's bounty with fall's harvest. Here's how to make the most of it: 🍎 Seasonal Superstars Apples - Crisp, hydrating, and full of fiber. Great for digestion and satiety. Pumpkin - Rich in beta-carotene, potassium, and fiber. Use it in soups, stews, or even pumpkin chia pudding. Brussels Sprouts - Packed with vitamins A, C, and K. Roast them for a crunchy, nutrient-dense side. Pears, Grapes, and Figs - High in antioxidants and natural sweetness. Perfect for snacking or adding to salads. 🥒 Veggies to Lean Into Zucchini - Low in calories, high in fiber and B-vitamins. Great for mood and digestion. Broccoli & Celery - Excellent for hydration and gut health. Add them to stir-fries or snack trays. 💡 Smart September Tips Shift to warmer meals - As temps cool, start incorporating roasted veggies and hearty grain bowls. Boost immunity - Load up on vitamin C-rich foods like strawberries and grapefruit to prep for flu season. Stay hydrated - Cooler weather can trick you into drinking less. Herbal teas and infused water help. Cooked Foods from Our Pantry/Distributions
✍️ LindaBen Scribes, Quarter 2 2025 Edition Stories, Updates, and Insights from the Heart of Our Work “If you pour yourself out for the hungry and satisfy the desire of the afflicted, then your light shall rise in the darkness.” — Isaiah 58:10
May 2025 May Healthy Foods May is a delicious bridge between spring and summer, and your plate can reflect that! Here’s how to eat healthy and seasonally this month: 🥗 What’s Fresh in May Asparagus – Still going strong! Roast or grill it with lemon zest. Strawberries – Peak season! Add to salads, smoothies, or yogurt bowls. Peas & Snap Peas – Sweet, crunchy, and perfect raw or lightly sautéed. Radishes – Peppery and crisp, great in tacos or slaws. Greens like spinach, kale, and arugula – Ideal for fresh salads or sautés. 🍽️ Healthy Meal Ideas Green Goddess Ricotta Pasta – A creamy, herb-packed dish with seasonal greens. Spicy Okra & Shrimp Skillet – One-pan, protein-rich, and full of flavor. Strawberry Banana Baked Oatmeal – A sweet, fiber-filled breakfast to start your day right. Grilled Tahini Chicken Caesar Sandwiches – A lighter twist on a classic, perfect for outdoor meals. 🌞 Bonus Tip May is a great time to start grilling! Try marinated veggies, lean proteins, or even fruit like pineapple or peaches for a smoky-sweet treat.
March 2025 For healthy eating in March, consider the following tips and recipes Embrace the taste of spring with dishes featuring seasonal produce like asparagus, broccoli, cabbage, and peas. Fill your meals and snacks with a rainbow of fruits and vegetables , whole grains, lean meats, poultry, seafood, beans, eggs, and dairy products.
January 2025 For healthy eating in January, consider the following Meal plan nutritious dinners with soups, salads, and lightened-up pastas. Choose lean proteins like chicken, seafood, and tofu. Include seasonal foods like squash, broccoli, and sweet potatoes. Prepare easy dinners that come together in 30 minutes or less.
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.
April 2025 National Stress Awareness Month – Focuses on mental and physical well-being. Tips for keeping tensions in check April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues. As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level. What does stress mean to you? We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension. Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms. Common reactions to a stressful event can include: Disbelief, shock and numbness Feeling sad, frustrated and helpless Difficulty concentrating and making decisions Headaches, back pains and stomach problems Smoking or the use of alcohol or drugs
February 2025 Heart Health Month: Eat for a Stronger Heart February is American Heart Month , a great time to focus on heart-healthy foods. Incorporating more fiber, lean proteins, and healthy fats can reduce the risk of heart disease. Heart-Healthy Eating Tips: Load Up on Fiber : Choose whole grains (brown rice, quinoa, whole wheat bread) and fiber-rich fruits (berries, apples, pears). Go for Healthy Fats : Swap saturated fats for unsaturated ones—use olive oil, avocados, nuts, and fatty fish (like salmon and sardines) . Reduce Salt and Sugar : Flavor food with herbs, lemon juice, and garlic instead of salt. Cut back on processed foods with added sugars. Stay Hydrated : Drink plenty of water and cut back on sugary drinks
October Nutrition Tips October is a cozy, transitional month-perfect for embracing warm flavors, immune-boosting foods, and seasonal produce. Here's how to nourish yourself as the leaves fall and the air turns crisp: 🎃 Embrace Autumn's Harvest Pumpkin & Squash - Rich in beta-carotene, fiber, and potassium. Roast them, puree into soups, or bake into muffins. Sweet Potatoes - A powerhouse of vitamin A and complex carbs. Try them mashed, roasted, or in chili. Apples & Pears - High in fiber and antioxidants. Great for snacking, baking, or tossing into salads. 🍂 Immune Support for Cooler Days Citrus fruits - Oranges, grapefruits, and lemons are loaded with vitamin C. Garlic & Onions - Natural antimicrobials that add depth to fall dishes. Leafy greens - Kale, spinach, and Swiss chard are still in season and packed with nutrients. 🧣 Smart Seasonal Swaps Trade cold smoothies for warm oatmeal topped with nuts and fruit. Swap raw salads for roasted veggie bowls with grains and legumes. Use cinnamon, nutmeg, and cloves to add warmth and flavor without extra sugar. 🥘 Cozy Meal Ideas Butternut squash soup with ginger and coconut milk Apple cinnamon overnight oats Stuffed bell peppers with rice, beans, and fall spices Hearty lentil stew with carrots and sweet potatoes 🍂 Fighting Food Waste with Fall Produce
September Nutrition Tips September is a golden month for nutrition-bridging summer's bounty with fall's harvest. Here's how to make the most of it: 🍎 Seasonal Superstars Apples - Crisp, hydrating, and full of fiber. Great for digestion and satiety. Pumpkin - Rich in beta-carotene, potassium, and fiber. Use it in soups, stews, or even pumpkin chia pudding. Brussels Sprouts - Packed with vitamins A, C, and K. Roast them for a crunchy, nutrient-dense side. Pears, Grapes, and Figs - High in antioxidants and natural sweetness. Perfect for snacking or adding to salads. 🥒 Veggies to Lean Into Zucchini - Low in calories, high in fiber and B-vitamins. Great for mood and digestion. Broccoli & Celery - Excellent for hydration and gut health. Add them to stir-fries or snack trays. 💡 Smart September Tips Shift to warmer meals - As temps cool, start incorporating roasted veggies and hearty grain bowls. Boost immunity - Load up on vitamin C-rich foods like strawberries and grapefruit to prep for flu season. Stay hydrated - Cooler weather can trick you into drinking less. Herbal teas and infused water help. Cooked Foods from Our Pantry/Distributions
✍️ LindaBen Scribes, Quarter 2 2025 Edition Stories, Updates, and Insights from the Heart of Our Work “If you pour yourself out for the hungry and satisfy the desire of the afflicted, then your light shall rise in the darkness.” — Isaiah 58:10
May 2025 May Healthy Foods May is a delicious bridge between spring and summer, and your plate can reflect that! Here’s how to eat healthy and seasonally this month: 🥗 What’s Fresh in May Asparagus – Still going strong! Roast or grill it with lemon zest. Strawberries – Peak season! Add to salads, smoothies, or yogurt bowls. Peas & Snap Peas – Sweet, crunchy, and perfect raw or lightly sautéed. Radishes – Peppery and crisp, great in tacos or slaws. Greens like spinach, kale, and arugula – Ideal for fresh salads or sautés. 🍽️ Healthy Meal Ideas Green Goddess Ricotta Pasta – A creamy, herb-packed dish with seasonal greens. Spicy Okra & Shrimp Skillet – One-pan, protein-rich, and full of flavor. Strawberry Banana Baked Oatmeal – A sweet, fiber-filled breakfast to start your day right. Grilled Tahini Chicken Caesar Sandwiches – A lighter twist on a classic, perfect for outdoor meals. 🌞 Bonus Tip May is a great time to start grilling! Try marinated veggies, lean proteins, or even fruit like pineapple or peaches for a smoky-sweet treat.
March 2025 For healthy eating in March, consider the following tips and recipes Embrace the taste of spring with dishes featuring seasonal produce like asparagus, broccoli, cabbage, and peas. Fill your meals and snacks with a rainbow of fruits and vegetables , whole grains, lean meats, poultry, seafood, beans, eggs, and dairy products.
January 2025 For healthy eating in January, consider the following Meal plan nutritious dinners with soups, salads, and lightened-up pastas. Choose lean proteins like chicken, seafood, and tofu. Include seasonal foods like squash, broccoli, and sweet potatoes. Prepare easy dinners that come together in 30 minutes or less.
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.
April 2025 National Stress Awareness Month – Focuses on mental and physical well-being. Tips for keeping tensions in check April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues. As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level. What does stress mean to you? We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension. Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms. Common reactions to a stressful event can include: Disbelief, shock and numbness Feeling sad, frustrated and helpless Difficulty concentrating and making decisions Headaches, back pains and stomach problems Smoking or the use of alcohol or drugs
February 2025 Heart Health Month: Eat for a Stronger Heart February is American Heart Month , a great time to focus on heart-healthy foods. Incorporating more fiber, lean proteins, and healthy fats can reduce the risk of heart disease. Heart-Healthy Eating Tips: Load Up on Fiber : Choose whole grains (brown rice, quinoa, whole wheat bread) and fiber-rich fruits (berries, apples, pears). Go for Healthy Fats : Swap saturated fats for unsaturated ones—use olive oil, avocados, nuts, and fatty fish (like salmon and sardines) . Reduce Salt and Sugar : Flavor food with herbs, lemon juice, and garlic instead of salt. Cut back on processed foods with added sugars. Stay Hydrated : Drink plenty of water and cut back on sugary drinks
December 2024 12 tips for holiday eating
