There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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Latoya is back to losing weight in this week weigh-in and she feels great.

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Sheron is down ALMOST 50 LBS in almost 6 weeks of the I Can Challenge!

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When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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Sheron and Latoya get their new measurements taken this week! Let’s see how and if their measurements have changed!

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We love when summer arrives because it indicates stone fruit season. Nectarines, peaches, cherries, apricots, plums, and pluots all belong to the stone fruit family. They have a limited season, so get your hands on them before it’s too late. You can incorporate them into smoothies, salads, dressings, chia puddings, desserts, and so much more. In the case of this nectarine nice cream, we only used three ingredients: nectarines, bananas, and homemade almond milk. Blend those ingredients together in a food processor for several minutes and then enjoy a refreshing, summery dessert that is 100% raw vegan.

This nice cream is deliciously creamy, almost like soft-serve. In order for it to be ready once you finish blending, make sure that you freeze the bananas and nectarines overnight. The best way to do this is to line a baking sheet with parchment paper and scatter the nectarine and banana pieces across the sheet. Try to make sure that the pieces of fruit do not overlap, as that will cause clumping. You want the fruit separated, as that will make the blending process much easier.

Because there is not a lot of liquid, you may have to stop blending, scrape down the sides, and continue blending to fully incorporate the ingredients. Even if you have to do that a couple times, it’s perfectly fine. Let the food processor do what it can do before you get worried and start adding more liquid. The more liquid you add, the less like soft serve it will be. It also means that you will have to transfer the mixture to a freezer-safe container and freeze for a couple hours, or until frozen to scoop and enjoy the nectarine nice cream.

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There are foods that trigger inflammation, foods that cause indigestion, foods that reduce athletic performance, and foods that cause migraines. What you put into your body can influence many aspects of your health. Alcoholic drinks can cause sleep troubles and trigger migraines. Monosodium glutamate (MSG) is a common migraine trigger, and so are the other foods in this article. Read on to inform yourself about foods that may be causing your migraines. 

Alcohol

While all alcoholic beverages can trigger headaches, it is red wine that can be a migraine trigger for some people. There are tannins, which are flavonoid phenolic compounds, in red wine and wines, such as Cabernet Sauvignon, are higher in them. Drinking wines that are high in tannins may cause migraines. Additionally, drinking alcohol can lead to dehydration, which can also cause headaches.

Monosodium Glutamate (MSG)

MSG is the sodium salt of the common amino acid glutamic acid, which is naturally present in the body, in addition to tomatoes and cheeses. It is a flavor enhancer commonly used in Asian cuisine and a lot of processed foods. The Food and Drug Administration (FDA) considers MSG in foods to be generally safe. That said, it is still a potential trigger for migraines. 

Aged Cheese

Research confirms that aged cheeses are some of the most prevalent sources of tyramine. This compound may interact with neurotransmitters in the body and cause migraines. Cheddar, camembert, and gorgonzola are common examples of aged cheeses that are migraine triggers. Soy products, smoked fish, Chianti wine, Fava beans, and hard sausage also contain tyramine. 

Legumes

Beans, lentils, peas, and other legumes are suspected migraine triggers. Unfortunately, health experts haven’t established why legumes seem to bother some people, especially when these plant-based foods can ward off beaches in other people. More research is necessary to understand this relationship. 

Peanut Butter

Nuts, including peanuts, peanut butter, and even seeds, are common migraine triggers. Peanuts contain phenylalanine, an amino acid that can affect vascular tone, which may play a role in migraine development. 

Aspartame

Aspartame is an artificial sweetener that is commonly used in diet beverages, gum, mints, and other food and beverage products. When people stop consuming foods in aspartame, they can experience withdrawal symptoms, such as insomnia. Aspartame can also trigger migraines in some people. Make sure to read your food labels and avoid packaged foods that say “sugar-free” or “light” on the packaging. Diet sodas, breakfast cereals, puddings, yogurts, and gelatins typically contain aspartame. 

Caffeine

Caffeine is a stimulant and many people rely on it to power them through the day. Some people find it to be a cure for migraines, while others know it to be a trigger. A 2020 study found insufficient evidence to recommend that everyone with chronic migraines stop consuming caffeine. That was true despite the fact that overuse can cause migraines. Sudden caffeine withdrawal can also trigger migraine development. 

There are many other foods that can trigger migraines, including chocolate, citrus fruit, and cured or processed meats. More research is necessary on these foods, though, as there is currently insufficient scientific evidence supporting these claims.  

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This week the I Can House started some pool exercises to change up the rhythm.

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