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References

  1. Mayo Clinic Diet. “Picked at Their Peak: The Benefits of Buying Seasonal Produce.” Mayo Clinic Diet, Mayo Clinic Diet, 23 Nov. 2022, https://diet.mayoclinic.org/us/blog/2022/picked-at-their-peak-the-benefits-of-buying-seasonal-produce/. Accessed 8 Oct. 2024.
  2. Cleveland Clinic Nutrition Blog. “6 Major Health Benefits of Pumpkin.” Cleveland Clinic, 6 June 2022, https://health.clevelandclinic.org/truth-about-the-great-pumpkin-its-good-for-you. Accessed 8 Oct. 2024.
  3. Mayo Clinic Diet. “10 Great Health Foods.” Mayo Clinic, 28 Mar. 2024, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/10-great-health-foods/art-20546837. Accessed 29 Oct. 2024.
  4. Cleveland Clinic Nutrition Blog. “6 Health Benefits of Squash.” Cleveland Clinic, 30 Mar. 2023, https://health.clevelandclinic.org/benefits-of-squash. Accessed 29 Oct. 2024.
  5. Eating Well. “5 Fall Superfoods to Support Your Immune System during Cold and Flu Season.” EatingWell, 2021, https://www.eatingwell.com/article/7918735/fall-superfoods-to-support-your-immune-system/. Accessed 28 Oct. 2024.
  6. Cleveland Clinic Nutrition Blog. “Best Fruits to Eat: A Dietitian’s Picks.” Cleveland Clinic, 10 Nov. 2022, https://health.clevelandclinic.org/fruits-that-deserve-the-buzz-your-dietitians-picks. Accessed 8 Oct. 2024.

References

  1. Rdn, M. B. (2025, March 18). 6 Anti-Inflammatory foods to stock up on this spring, according to dietitians. EatingWell. 
    https://www.eatingwell.com/anti-inflammatory-foods-to-stock-up-on-this-spring-11696622
  2. Rider, E. (2025, March 11). 10 Spring Foods & How To Use Them. Elizabeth Rider – Modern Healthy Living. 
    https://www.elizabethrider.com/spring-foods/
  3. Chappell, M. M. (2025, March 14). In-Season Produce: your guide to spring vegetables and fruits. Forks Over Knives. 
    https://www.forksoverknives.com/how-tos/spring-season-vegetables-fruits-guide/
  4. Robbins, O. (2025, March 13). Top 10 spring vegetables and fruits for a healthy season. Food Revolution Network. 
    https://foodrevolution.org/blog/spring-vegetables-fruits/
  5. Murfin, K. (2022, March 21). How to choose the best spring vegetables and fruits. MD Anderson Cancer Center. 
    https://www.mdanderson.org/cancerwise/how-to-pick-the-best-spring-produce.h00-159538167.html

Spring Superfoods for Health & Healing

Arugula

Arugula is packed with vitamins A, K, and folate, and it’s a great way to reduce inflammation while hydrating your body. Add it to your salads, bowls, or smoothies for a fresh, peppery kick that supports your health with every bite.

Artichokes

Artichokes are rich in folic acid, vitamin C, and B vitamins, making them perfect for detoxification and boosting metabolism. Keep it simple—boil them, dip in garlic-infused olive oil, and enjoy the health benefits they bring.

Asparagus

Asparagus is a powerhouse of vitamin K and antioxidants. It nourishes your heart and bones while also helping to prevent cancer. Sauté it with garlic and extra virgin olive oil for a nutrient-dense side dish that embodies the freshness of spring.

Beets

Beets help with circulation, detoxification, and stamina—making them an ideal choice for recovery. Roast them, juice them, or spiralize them to enjoy their earthy sweetness and health benefits in any meal.

Carrots

Carrots are packed with vitamin A and antioxidants, which support healthy skin, hair, and nails. Enjoy them raw, chopped into salads, or spiralized for a healthy pasta alternative—there’s no wrong way to eat them.

Mint

Mint is more than just a refreshing herb. It helps soothe digestion, reduce allergy symptoms, and act as a natural decongestant. Add it to your water or smoothies, or use it as a garnish to enhance your dishes with a burst of freshness.

Peas

Peas are an excellent anti-inflammatory food, full of vitamins, minerals, and protein. They’re perfect for tossing into stir-fries, salads, or soups, or even enjoying as a simple snack.

Strawberries

Strawberries are packed with antioxidants that help balance blood sugar and support your immune system. Fresh, frozen, or drizzled with dark chocolate, they’re the perfect treat to satisfy your cravings while nourishing your body.

Spring Onions

These vibrant onions are full of polyphenols and flavonoids, which fight oxidative stress and support disease prevention. Use them raw in salads or caramelized as a side dish—either way, they’ll add flavor and health benefits to your meal.

Radishes

Radishes are fantastic detoxifiers, cleansing the stomach and liver while also supporting hydration and skin health. Slice them thin for a refreshing salad, roast them for a savory twist, or add them to your favorite quinoa dish.

By adding these seasonal spring foods to your meals, you’re not just eating—you’re nourishing your body with the nutrients it needs to heal and thrive. Eating fresh, local produce is one of the simplest ways to support your health and recovery. Head to your local farmer’s market and experience the true taste of spring—your body will thank you!

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A Full Spectrum of Whole Foods To Boost Your Health This Fall

As the fall season brings cooler weather and holiday celebrations, it’s the perfect time to focus on the wide variety of nutrient-rich whole foods available. Health and prevention thrive on a diverse diet, emphasizing plant-based ingredients, fruits, vegetables, seeds, nuts, and legumes. Whether preparing holiday dishes or everyday meals, these foods can be easily integrated into your diet for long-term health benefits.

Seasonal Stars: Elevating Holiday Dishes with Fall’s Freshest Vegetables
  • Pumpkin and Winter Squash: Rich in beta-carotene, fiber, and vitamin A, pumpkins and squashes like butternut and acorn are ideal for soups, casseroles, and even desserts. Their nutrients support eye health, immune function, and digestive wellness.
  • Brussels Sprouts: Packed with vitamin C, vitamin K, and fiber, Brussels sprouts are an excellent side dish during the holidays. Roasted with olive oil and herbs, they provide a delicious, nutrient-dense option that supports immune function and bone health.
  • Sweet Potatoes: These are a holiday favorite, often featured in dishes like sweet potato casserole. For a healthier option, try roasting them hasselback-style with olive oil, sage, garlic and a sprinkling of sea salt. Rich in beta-carotene, fiber, and potassium, sweet potatoes contribute to heart health and provide a steady source of energy.
Nuts, Seeds, and Legumes: Essential for a Plant-Based Diet
  • Walnuts and Almonds: These nuts are nutrient powerhouses, offering omega-3 fatty acids, protein, and antioxidants. They’re perfect for adding crunch to salads or baking in holiday cookies​.
  • Pumpkin Seeds: A byproduct of pumpkin use, these seeds are rich in magnesium, zinc, and healthy fats, making them a great addition to salads, bread, or even roasted on their own​.
  • Legumes (Lentils, Chickpeas, Beans): High in fiber, protein, and essential vitamins, legumes are a great plant-based protein option for soups, stews, and side dishes. Including these in holiday meals ensures a filling, nutritious boost​.
Incorporating a Variety of Fruits:
  • Pears and Apples: Pears and apples provide fiber, antioxidants, and a range of vitamins. They’re perfect for desserts or salads, supporting heart health and digestion.
  • Cranberries: A seasonal favorite, cranberries can be used in sauces, baked goods, or salads. They’re rich in antioxidants and known for supporting urinary tract health.

You can support long-term health and wellness by incorporating a variety of nutrient-rich vegetables, fruits, seeds, nuts, and legumes into your holiday meals and daily diet. Whether you’re roasting Brussels sprouts, baking sweet potatoes, or adding walnuts and cranberries to a festive dish, these foods will enhance your seasonal recipes and provide essential nutrients for a balanced, heart-healthy diet. This fall, celebrate the season by nourishing your body with nature’s most wholesome ingredients and enjoy the benefits they bring all year.

View References

References

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  2. Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215. https://doi.org/10.1037/0033-295X.84.2.191
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  4. Charuvastra, A., & Cloitre, M. (2008). Social Bonds and Posttraumatic Stress Disorder. Annual Review of Psychology, 59(1), 301–328. https://doi.org/10.1146/annurev.psych.58.110405.085650
  5. Duenas, M., Ojeda, B., Salazar, A., Mico, J. A., & Failde, I. (2016). A review of chronic pain impact on patients, their social environment and the health care system. Journal of Pain Research, Volume 9, 457–467. https://doi.org/10.2147/JPR.S105892
  6. Engel, G. L. (1977). The Need for a New Medical Model: A Challenge for Biomedicine. Science, 196(4286), 129–136. https://doi.org/10.1126/science.847460
  7. Fisher, H. M., Stalls, J., Winger, J. G., Miller, S. N., Plumb Vilardaga, J. C., Majestic, C., Kelleher, S. A., & Somers, T. J. (2023). Role of self-efficacy for pain management and pain catastrophizing in the relationship between pain severity and depressive symptoms in women with breast cancer and pain. Journal of Psychosocial Oncology, 41(1), 87–103. https://doi.org/10.1080/07347332.2022.2046676
  8. Gable, S. L., & Bedrov, A. (2022). Social isolation and social support in good times and bad times. Current Opinion in Psychology, 44, 89–93. https://doi.org/10.1016/j.copsyc.2021.08.027
  9. Haslam, C., Jetten, J., Cruwys, T., Dingle, G. A., & Haslam, S. A. (2018). The New Psychology of Health: Unlocking the Social Cure (1st ed.). Routledge. https://doi.org/10.4324/9781315648569
  10. Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness Matters: A Theoretical and Empirical Review of Consequences and Mechanisms. Annals of Behavioral Medicine, 40(2), 218–227. https://doi.org/10.1007/s12160-010-9210-8
  11. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
  12. Kersey, J., McCue, M., & Skidmore, E. (2020). Domains and dimensions of community participation following traumatic brain injury. Brain Injury, 34(6), 708–712. https://doi.org/10.1080/02699052.2020.1757153
  13. McCauley, S. R., Boake, C., Levin, H. S., Contant, C. F., & Song, J. X. (2001). Postconcussional Disorder Following Mild to Moderate Traumatic Brain Injury: Anxiety, Depression, and Social Support as Risk Factors and Comorbidities. Journal of Clinical and Experimental Neuropsychology, 23(6), 792–808. https://doi.org/10.1076/jcen.23.6.792.1016
  14. Necaise, A., & Amon, M. J. (2024). Peer Support for Chronic Pain in Online Health Communities: Quantitative Study on the Dynamics of Social Interactions in a Chronic Pain Forum. Journal of Medical Internet Research, 26, e45858. https://doi.org/10.2196/45858
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References

  1. Angheluta AM, Lee BK. Art therapy for chronic pain: applications and future directions. Can J Couns Psychother [Internet]. 2011;45(2):112–131.
  2.  Shella TA. Art therapy improves mood, and reduces pain and anxiety when offered at bedside during acute hospital treatment. Arts Psychother. 2018;57: 59–64. https://doi.org/10.1016/j.aip.2017.10.003.
  3.  Shim M, Johnson RB, Gasson S, Goodill S, Jermyn R, Bradt J. A model of dance/movement therapy for resilience-building in people living with chronic pain. Eur J Integr Med. 2017;9:27–40. https://doi. org/10.1016/j.eujim.2017.01.011.
  4. Larsen D, Stege R, Kind R, Egeli N. The hope collage activity: an arts-based group intervention for people with chronic pain. British Journal of Guidance & Counselling. 2018;461-16. https://www.tandfonline.com/doi/full/10.1080/03069885.2018.1453046
  5. Walker, M. S., Stamper, A. M., Nathan, D. E., & Riedy, G. (2018). Art therapy and underlying fMRI brain patterns in military TBI: A case series. International Journal of Art Therapy, 23(4), 180–187. https://doi.org/10.1080/17454832.2018.1473453
  6. Kapitan, L. (2014). Introduction to the Neurobiology of Art Therapy: Evidence Based, Complex, and Influential. Art Therapy, 31(2), 50–51. https://doi.org/10.1080/07421656.2014.911027
  7. O’Neill, A., & Moss, H. (2015). A Community Art Therapy Group for Adults With Chronic Pain. Art Therapy, 32(4), 158–167. https://doi.org/10.1080/07421656.2015.1091642
  8. Hass-Cohen, N., Bokoch, R., Goodman, K., & McAnuff, J. (2022). Art Therapy Drawing Protocols for Chronic Pain: Qualitative Findings From a Mixed-Method Pilot Study. Art Therapy, 39(4), 182–193. https://doi.org/10.1080/07421656.2022.2085491

Embrace the Rainbow For More Phytonutrients!

Summer presents a prime opportunity for embracing healthier eating habits, especially beneficial for those managing chronic pain. This season offers an abundance of vibrant fruits and vegetables rich in phytonutrients—natural compounds known for their antioxidant properties, which support overall health and help reduce inflammation. Let’s embark on a delicious journey towards better health and function!

“Eating the rainbow” entails consuming a diverse array of colorful produce, each color group offering unique health benefits:

  • Red Fruits and Vegetables: Rich in lycopene, a carotenoid known for its potent anti-inflammatory effects (Smith et al., 2019).
    • Examples: Strawberries, tomatoes, cherries, red bell peppers.
  • Orange and Yellow Fruits and Vegetables: A source of beta-cryptoxanthin, a precursor to Vitamin A and a powerful antioxidant that also supports cell-cell communication (Burri BJ., Adams & White, 2020).
    • Examples: Carrots, sweet potatoes, oranges, mangoes.
  • Green Fruits and Vegetables: Rich in sulforaphane, isothiocyanates, and indoles, compounds that aid in reducing inflammation (Brown & Green, 2017).
    • Examples: Spinach, kale, broccoli, avocados.
  • Blue and Purple Fruits and Vegetables: Contains protective flavonoids called anthocyanins, which reduce inflammation and promote healthy cellular metabolism (Jones et al., 2016).
    • Examples: Blueberries, blackberries, grapes, plums.
  • White and Brown Fruits and Vegetables: Contain allicin, an organosulfur compound known for its protective anti-inflammatory properties that can help manage pain (Miller & Smith, 2018).
    • Examples: Onions, garlic, mushrooms.

Fun and Flavorful Self-Management

Eating an abundance of colorful fruits and vegetables supports sustainable pain management and enhances the microbiome to improve gut-brain health and function. The compounds contained in these foods are known for their protective anti-inflammatory properties and support innate antioxidant defenses, which are crucial for health and sustained function (Smith et al., 2019; Adams & White, 2020; Brown & Green, 2017; Jones et al., 2016). Research demonstrates a strong connection between gut health and brain function, suggesting that a diet rich in these phytonutrients improves cognitive function and mood regulation (Miller & Smith, 2018). These foods promote physical well-being and a healthy gut-brain axis, enhancing overall health and vitality.

The abundant availability of these foods during summer invites experimentation to improve nutrient intake that can help manage chronic pain while enjoying delicious meals. Incorporate them into various recipes and meal combinations to maximize health benefits and flavor.

Try Chef Denise’s Watermelon Ceviche

References
  1. Adams, L., & White, J. (2020). Beta-cryptoxanthin and inflammation. The American Journal of Clinical Nutrition, 78(3), 517S-523S. doi:10.1093/ajcn/78.3.517S
  2. Burri BJ, La Frano MR, Zhu C. Absorption, metabolism, and functions of β-cryptoxanthin. Nutr Rev. 2016 Feb;74(2):69-82. doi: 10.1093/nutrit/nuv064. Epub 2016 Jan 7. PMID: 26747887; PMCID: PMC4892306.
  3. Brown, A., & Green, B. (2017). Sulforaphane and chronic inflammation. Cancer Prevention Research, 3(2), 170–178. doi:10.1158/1940-6207.CAPR-17-0105
  4. Jones, R., et al. (2016). Anthocyanins and chronic pain. Journal of Biomedicine and Biotechnology, 326, 120-128. doi:10.1155/2016/326
  5. Miller, C., & Smith, D. (2018). Allicin and inflammation. Journal of Functional Foods, 12(3), 45–52. doi:10.1016/j.jff.2018.02.003
  6. Smith, E., et al. (2019). Lycopene and inflammation. Journal of Nutrition, 135(6), 143–148. doi:10.1093/jn/135.6.143