4Ms on Marco

M is for Meals

Eating for Seasonal Balance

Eating in accordance with the seasons has been done for centuries. When we synchronize our circadian rhythms with nature, we feel healthier and more balanced. In addition, planning a seasonal diet can ease the challenging transition from winter to spring.

After months of cooler weather and heavier foods, the body can build up impurities, excess mucus, and toxins. Metabolic toxins are a natural part of our physiology. The key to health is how we keep them in balance. If they become excessive, they can accumulate, affecting the organ systems. Eating according to the season can prevent this accumulation.

For most of the winter, even in warm climates, your body is in hibernation mode when it stores fat for warmth—this is one of the human's innate survival mechanisms. However, when the days get longer and brighter, your body starts to shed the winter insulation. As a result, the fat released into the bloodstream makes thicker blood. In early spring, the body warms up, the liver filters the winter blood, and the stagnation begins to move. Clinically, the symptoms present as stiff muscles, arterial plaque buildup, mucus & hay fever. These symptoms signify the body's transition and make it an ideal time for lighter meals, cleansing, and rejuvenation.

When the weather is still cooler in early spring (March - April), it helps to consume warm meals for lunch and dinner until it turns hotter (May-June). During this transition, eliminate heavy meat proteins such as beef and pork. Lighter vegetarian one-pot meals can replace stews and meat dishes. Try vegetable chilis and lentil soup which are suitable for this period. They are higher in protein and grounding energy during March and April's windy, turbulent storms. Eat lighter foods for breakfast, drink fresh-squeezed juice, or detoxifying tea (see recipes). These regimens can help cleanse the body and rejuvenate the liver as the body starts to shed winter weight. In addition, a more spartan diet relieves the organs from a load of heavy digestion.

The spring diet should incorporate lightly cooked vegetable and rice combinations, leafy green salads, and lighter proteins such as tofu, poultry, and fish when May arrives. In addition, diuretic foods like asparagus, celery, and cabbage help shed excess water weight and reduce puffiness. Warming mustard and tarragon also stoke your digestive fire and boost your metabolism. Finally, turmeric, a powerful blood mover, re-invigorates the blood, restores circulation, cleanses the liver, and re-ignites the metabolism. By incorporating curry dishes into your spring menu, you receive all the benefits of turmeric and other therapeutic spices in the mix. (See my recipe for homemade curry powder.) 

Spring is also an excellent time to incorporate the pungent (e.g., ginger), sour (e.g., lemon and dandelion), and bitter (e.g., apple cider vinegar) tastes. These tastes are the best to balance and stimulate sluggish metabolism. Pungency stimulates digestion while bitter foods cleanse the liver and encourage healthy elimination. Try fresh herbal tea to flush out all the toxic residue from winter. 

My favorite is homemade fresh lemon, ginger, and honey detox tea that I was introduced to at the Ananda Spa in the Himalayas. It was delivered daily outside our door as a refreshing replacement for morning coffee. It transports my memory back to the beauty of the foothills every time I brew it, which is more energizing than any amount of caffeine!

Where to Spring into Seasonal Meals on Marco

The Summer Day Market and Cafe is an ideal place on the Island to get your spring menu started. Located in the Marco Town Center Mall, it offers a variety of vegan and vegetarian cuisine, homemade soups, sandwiches, organic juices, and smoothies.

Summer Day’s colorful organic salad bar is a great place to start eating lighter. In addition, begin your spring cleanse and get the blood flowing with a Turmeric Elixir Smoothie, including bananas, kale, avocado, turmeric, cinnamon, ginger & almond milk. Follow up with a daily drop-in for their delicious fresh organic juices. 

One of my spring favorites is the Ginger Snap Juice, containing carrot, ginger, and apple. Great for stimulating digestion and elimination. The Beetnik, the Green Goddess, and the Instant Detox are also excellent choices for revving up and resetting your systems for spring. You can find their entire menu at www.summerdaymarket.com. 

Join me next time when we dive into where to Move: Exercise on Marco.

Lemon, Ginger Honey Detox Tea

Boil 8-10 oz of water with fresh ginger root slices (about 1-1.5 inches of fresh ginger root) let simmer for 2-5 minutes on low.

Add 1 TB of local honey.

Squeeze juice of 1 small organic lemon.

Stir and serve.

Home Ground Curry Powder

5 tsp coriander seeds

1 tsp fenugreek seeds

1 large bay leaf

½ tsp cumin seeds

½ tsp black mustard seeds

1.5 piece of cinnamon stick

5 cloves

2 tsp turmeric powder (to be added after the other ingredients are blended)

Grind all ingredients in a food processor or coffee grinder and empty them into a Mason jar. Then add the turmeric powder and shake well. Keep tightly sealed in dark, cool space. Add to recipes as directed. 

JoAnne Pavin is an integrative wellness consultant, speaker and founder of The Meal magazine – a quarterly publication that inspires people to slow down and connect around the experience of the meal. She has over two decades of experience offering customized wellness services to individuals and companies incorporating nutrition education, fitness, meditation, and mindset training to promote healthier, more balanced lifestyles. She has a B.S. in Biology, is a certified Ayurveda and Yoga Practitioner with Ayurvedic studies from the International Academy of Ayurveda in Prune, India. In addition, she’s a certified Weight Management Consultant, Optimize Coach, Licensed Massage Therapist, and Registered Yoga Instructor through Yoga Alliance. To learn more about Creative Day Renewal retreats on Marco, visit www.joannepavin.com or contact her at jpavin@themeal.net.

JoAnne Pavin is not a medical or psychological doctor, and her recommendations are not a substitute for conventional medicine, diagnosis, or treatment. Any food, herbs, or nutritional advice that are recommended are not drugs and may need professional medical or psychological review before the individual may receive it.