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1. On Site: TheMindfulEater.com

Introduced last season was my new blog (you're reading it). The mission: To bring "A sane voice in the world of food, nutrition, and sustainability, as well as general mindfulness to one of the most important things we all do: eating."

If you haven't been keeping up, I've begun a series called "All About Organic", an attempt to simplify the issues swarming the topic. You can find the first few installments, here:
Part One: Why you should care
Part Two: Local vs. Organic
Part Three: Natural Meats

and coming soon will be Part Four: Fish

If you'd like to be notified when I make a post, you should use a feed reader. A feed reader is a central place where you can subscribe to the (subscription-enabled) blogs you like and be notified when they have new content (this subscription is called a "feed"). Your feed reader is like a free, constantly updated personal magazine of web content, curated by you. If you have no idea what any of this is, read this primer: http://www.feedburner.com/fb/a/feed101 . I recommend using Google Reader (http://www.google.com/reader ) for a feed reader.

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2. It's summer!

June 21 was the summer solstice - the day at which the sun is highest in the sky and we have the longest duration of sunlight in a day. The sun gives energy, causing action and outward movement, which manifests in increased travel, working, and playing out in the beautiful sunshine. The change from spring to summer is one of maturation. The flowers and fruits that seeded last season are now growing tall all around us, equally growing and maturing - as are we. This is the high point of outdoor exercise, sports, and water recreation. We should be sure to get lots of activity as well as good amounts of solar energy.

In Traditional Chinese Medicine, summer is the season of the fire element, which is the energy of creativity, intuition, and motion; it is the action that carries out the "idea" (Spring was all about "ideas", or planting seed). Last season was about emerging and creating ideas, now we're growing and maturing them, and next season we'll harvest and store and prepare to regenerate. This season calls upon our creativity, intuition, and perseverance to see our ideas out.

The Fire element governs the heart and small intestine. The heart is one of the most active organs in summer, as it's the regulator of blood circulation - it serves each cell's needs by pumping 3000 gallons of blood per day to our lungs, where the blood picks up oxygen to carry throughout our body. It's also finely sensitive to feedback mechanisms concerning our brain and muscle oxygen needs. Most interesting is that the heart's rate and rhythm are also determined by our breathing and mental and emotional states. "Getting slow" means stopping to relax and enjoy life a little, which can include play of all types. Knowing the heart is impacted by breathing and mentality is one more reason to practice getting slow.

The small intestine is around 23 feet in length and connects the stomach to the large intestine. Proper function is the key to our nourishment because the only nutrients we can actually use are those which we digest and assimilate through the small intestine. If you've ever heard of the term "digestive flora" you'll know that it refers to the environment of the small intestine, in which live millions of helpful bacteria. These bacteria help the breakdown and absorption of nutrients. But usage of antibiotics, which kill off offenders, also kill off these good guys, and we must replenish them. This is where "probiotics" - supplemental helpful bacteria - come in, and you can find these in UN-pasteurized fermented foods (such as kimchee, sauerkraut, yogurt, kefir, pickles), or take as a capsule supplement. Whether eating fermented foods or supplements, make sure you find yours in the refrigerated section, or the bacteria have surely been killed off.

The heart is the center of intuition, our innate, inner kind of knowing. It helps us integrate our inner and outer worlds. Developing our intuition is an important process requiring practice. Our hearts know the truth. If we can learn how to listen for this information, we can answer questions and solve problems; we just need to practice getting quiet and asking, and then listening for the answer. This literally means taking a break, sitting comfortably, and focusing on just your breathing for a few minutes to slow down. Recognize thoughts without judgment, and then ask yourself how you feel about something. Instead of thinking about the answer, try to let it hang and be receptive to the feeling that arises, particularly in your body. Do a body scan - how does your body feel? Often and with practice you'll start to notice something that gives you a clue, for instance, a tense muscle, or a flutter in your heart. These are clues to your inner knowledge. Summer is the season to take this practice seriously.

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3. Eat this

Summer is usually hot and we are more active. We need a diet which keeps us cool and light - and isn't it fortunate that nature provides us with such luscious fruits and veggies to eat at this time? A diet of primarily raw, organic fruits and veggies is ideal. This will help you feel lighter and keep your energy strong in the heat.

Foods have yin and yang qualities. Fruits are the most yin (moist, cooling) followed by vegetable, whereas the yang foods are the more concentrated, heating ones, primarily the proteins (flesh, nuts, seeds, beans), fat (dairy, eggs) and complex carbohydrates (whole grains). So during the summer, most people should eat lots of fresh fruits, multi-colored salads and veggies, some seeds, nuts, and grains - and fewer dairy products and meats.

Virtually everything seems to be coming into season in summer. Rather than focus on getting more of just one thing, be aware of the rainbow of colors in the produce aisle. The pigments themselves are special powerful nutrients called "carotenoids". Famous carotenoids include lycopene (red in color, found in tomatoes among other foods), identified for its powerful effect on vision; beta carotene (deep orange, found in carrots and sweet potatoes) - associated with decreased risk for cancer and heart disease. Each color holds a host of different carotenoids. For this reason, eating a wide variety of colors will ensure you get a rounded nutrient intake. With so much beautiful food in season, make it a point to eat the most colorful palettes of meals you can, trying new things whenever you get a chance.

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4. Get your move on

Eventually in the summer, we all find our way to a body of water to cool off. Whether it's the ocean, a lake, or your local public swimming pool - get there and make a point to do a little activity in the water. If you haven't yet, consider finding your way there. When you get there, make an effort to get physical - this will not only help you be healthier, but a little bit of work makes your rest time sweeter. If you're in a body of water you can swim in, try swimming, or staying active for 15 minutes. If swimming sounds ambitious, consider just wading - actively wading without touching the bottom can be a great workout if you make it one.

Finally, take a walk - long walks on the beach aren't just for cheesy personal ads! They can be a great way to work out what's on your mind, enjoy living in the moment with the breeze blowing through your hair, and a great workout as walking in the sand is a lot more challenging than flat, firm ground. Just making the effort will get you far.

Looking for a local pool? Try these links:
http://www.swimmersguide.com
http://www.nycgovparks.org/sub_things_to_do/facilities/af_pools.html

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5. Modern Sun Worship

There's a lot of hubbub about sun exposure these days, so here's an attempt at simplifying the matter. The most important thing to know is: WE NEED SUNLIGHT. Do not be scared of the sun! Vitamin D - essential for calcium absorption (and therefore bone health among other things), hormone regulation and secretion, and the immune system - is synthesized on our skin when it's exposed to sunlight. Though we can take supplemental vitamin D, sun exposure is the best source. Sun and water are the two most important nutrients for almost all living things, including us.

Like all things, moderation is the key. Yes, our tinkering has thinned the ozone layer and made us more vulnerable to harmful rays - this is an important consideration. However, we must also consider that sunblock lotions are not completely natural: in fact, they are chemical substances that, when applied, are absorbed by our skin into our blood and carried throughout our bodies. Not only that, but sunscreen (above SPF 8) blocks UV rays necessary for vitamin D production. Hm...

As a species, we've lived a lot longer with the threat of UV rays (at least 200,000 years) than with sunblock (~60 years). Many doctors and experts would have you lather yourself in sunscreen before you set foot out the door every day, but in a world increasingly plagued with toxins, I think it's important to weigh the issues sensibly and make conscious choices.

Here's the decision tree I recommend for most people (excluding those with high risk for skin cancer - talk with your doctor).

* If you will have any exposure to direct sunlight between 10am and 6pm AT ALL, then use sunscreen, and use it right. Apply it liberally, often, and 30 minutes before going outside. If you know that morning that you'll have this exposure later, apply it before you get dressed for the day. This makes it easy to cover all your parts and not get it on your clothes. But what you ideally want is to avoid this direct exposure completely...
* If you'll be outside at these peak sun hours, stay in the shade and/or cover up. Unless you're there all day, you don't need sunscreen in the shade and you'll get plenty of vitamin-D producing rays.
* Finally, the absolute BEST time to get outside and get those delicious rays is before 10am, and after 5pm (6pm in the summer). At these times in most places, direct exposure won't be strong enough to warrant sunscreen, and will give you what your body needs. And hey, the light is much more beautiful at these hours anyway.

Make an effort to get outside at these earlier/later hours. Take a morning or evening walk. Consider changing your beach time slot - I find going to the beach in late afternoon and watching the sun set, or early morning, is not only beautiful but far less crowded, and leaves me time to do something else with my day.

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6. Enjoy the Artful Eye...

... of Martin Parr. A British photographer, he explores the absurdities of British culture (much of it at the seaside) with a punchy sense of humor. His photographs elicit chuckles while his color, composition, and documentary talents inspire awe. Enjoy.

Martin Parr at Magnum Photos

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Annoying but necessary disclaimer: The contents of this email are based on the opinions of Michelle Zassenhaus. The information in this email is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.