NurseKeith's Corner

It's summer, and many of us naturally increase our intake of fresh fruit at this time of year. And when it comes to the special fruits of summer, watermelon seems to be almost universally admired and enjoyed.

Watermelon is indeed very high in water content---over 90% water, in fact---and it's ability to help rehydrate you on a hot summer day is excellent. Watermelon is high in beta-carotene, folic acid, vitamin C, and a variety of B vitamins.

In terms of minerals, watermelon offers many essential minerals including magnesium, calcium, phosphorus, potassium, sodium, and some trace amounts of copper, iron and zinc.

Watermelon also contains lycopene, an important anti-oxidant that give watermelon, tomatoes and other red vegetables and fruits their red color.

For those who have kidney issues, watermelon is indeed a diuretic, and if your doctor has asked you to limit your water intake, it's worth a conversation with your medical provider to make sure that eating watermelon or drinking watermelon juice is in your best interest. And if you're diabetic, it is also important to discuss your fruit intake with your medical provider due to the high levels of concentrated sugars found in most fruits.

Watermelon is nutritious, hydrating, high in minerals and vitamins, and fun for adults and children alike. Enjoy your summer, enjoy watermelon and other fresh fruits and vegetables every day, and have a healthy and happy summer!

Now that it's summer, there's no better time to make a conscious effort to increase your intake of fresh fruits and vegetables. As I've written in the past, summer is a great time to lighten up your diet, shake off the heavy foods of winter (like pastas, breads, potatoes and the like), and fill up on the freshest produce that you can find!

Speak to any nutritionist, nurse, doctor or other professional interested in preventive medicine and healthy living, and there is no doubt that every one will agree that eating more fruits and vegetables is an intelligent way to improve your health.

Fruits and vegetables are high in minerals, vitamins, fiber and other important nutrients that feed your body without excessive fats, fillers, refined carbohydrates or other unnecessary additives that one will find in many processed foods. And if you introduce your kids to fresh fruits and veggies early in life, this can indeed instill a habit of eating that can serve them well for a lifetime.

Farmers' Markets and roadside farmstands are an excellent way to obtain the freshest possible produce, and farmers markets have indeed become popular in many cities and towns. If you can't find such venues for produce where you live, simply shop at the local grocery store that appears to sell the freshest produce.

And if organic produce is too expensive for your budget, I have mentioned before that there are some foods that you simply should always buy organic due to their high levels of pesticides, and these are apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes and spinach.

So, pump up your summer diet with fresh fruits and vegetables, decrease your intake of heavy carbs like bread and pasta, and enjoy the feeling of a healthier, lighter and fresher diet!

Bananas are believed by some to be a super food. They are healthy, low calorie, beneficial to many systems of the human body, and widely available and economical.

Potassium: most people are aware of the high level of potassium in bananas. Potassium is an electrolyte that is crucial for the function of the heart muscle as well as contraction of other muscles in the body. Dietary potassium is helpful in the control of blood pressure, although you should discuss any increase of dietary potassium with your doctor if you have hypertension. Potassium is also healthy for normal kidney function.

Tryptophan: bananas contain a small amount of tryptophan, an amino acid that is known to enhance restfulness and sleep.

Vitamin B6: bananas contain a healthy dose of Vitamin B6, a vitamin that helps in the production of red blood cells, immune response, and converting tryptophan to serotonin, a natural mood enhancer.

Fiber: one medium banana contains 16% of the recommended daily allotment of dietary fiber for an adult, and fiber is important for weight control, bowel management, and control of diseases such as diabetes.

Bananas also contain iron, friendly bacteria that our healthy for digestion, and have been said to contribute to the elevation of mood (through increased levels of serotonin) and assist with fluid balance in the body through elevated levels of potassium. It is also understood that the inside of banana peels can be used to decrease the itchiness and swelling of mosquito bites.

Bananas are excellent in smoothies, diced into yogurt, mixed in a fruit salad, or eaten plain or baked. By adding one or two bananas to your diet per day, you can greatly improve your health and well-being on many levels.

The modest cucumber is a vegetable well worthy of your attention when it comes to its nutritional value and healthy qualities.

Cucumbers are a good source of B vitamins, fiber, molybdenum, silica, vitamin C, folic acid, iron, phosphorus, calcium, magnesium, potassium and zinc.

Some sources state that phytochemicals in cucumber can improve cellulite and tighten skin to reduce wrinkles when rubbed directly on the skin, and can be applied to the skin to cool a sunburn, tired eyes or inflammation. Other sources also contend that boiling cucumbers in water and inhaling the aromatic vapor can be a soothing way to naturally reduce stress. The phytochemicals in cucumber can also allegedly help to combat bad breath.

The juice of cucumber has been known to be effective in helping to control symptoms of gout, arthritis and eczema, and there is some anecdotal evidence that cucumber can be helpful for kidney and bladder issues.

Since cucumbers are high in water content, they are a good way to rehydrate during hot weather, add extra fluid to the diet, and the relatively high levels of potassium can assist in keeping blood pressure down.

Most conventional cucumbers are waxed, and the origin of these waxes can be difficult to determine, thus is it recommended to peel conventional cucumbers. However, if you choose organic or locally grown cucumbers that are unwaxed, feel free to eat the skin after a thorough washing and enjoy the additional dietary fiber found there.

For dieters, the high water and fiber content of cucumbers make them an excellent choice for snacking during the day. Very low in calories and fats, dieters can eat cucumbers without guilt, knowing that they are also ingesting excellent nutrition at the same time.

Cucumbers are nutritious, tasty and readily available in most areas of the country due to the ability to store and ship them internationally, but locally grown organic cucumbers are certainly the best choice when available.

For the summer, cucumber salad or juice is a lovely and nutritious way to stay cool, and many recipes are available online for creative ways to introduce cucumbers into your weekly cooking routine.

As the weather begins to warm, many of us naturally begin to lighten our diets, eat less heavy wintry foods, and reinvigorate our exercise and fitness routines. Many people undertake spring cleanses, switching from the carbohydrate-heavy foods of winter to the fresh and lighter foods of spring, and this is a very healthy practice that is common among numerous cultures around the world.

When we lighten up the inner world within our bodies, it is also an excellent opportunity to lighten up our outer world as well. "Spring cleaning" is a common phrase, and when the winds and cold of winter abate, many of us naturally throw open the windows, shake out the rugs, wash the bedding, blankets and curtains, and give the house a good thorough cleaning.

Spring cleaning---whether it's inner or outer in nature---is a wonderful practice that not only has physical benefits but also psychological, emotional and spiritual benefits as well. Cleaning out the home can feel like a veil has been lifted, and you may very well see your home in a new light, with corners dusted, furniture rearranged, and a feeling of freshness and vitality that should not be underestimated in its ability to lift your mood and brighten your outlook.

Similarly, an internal cleanse and lightening of the diet also has great benefit, and cleaning your "inner house" may have a similar impact on your mood and sense of well-being as cleaning your home.

Spring is a wonderful time to lighten up, clean house, reestablish good habits, and otherwise make a fresh start. Examine your own life and see where you would like to lighten up and clean house, and perhaps you'll also feel that sense of newness that spring can bring!