This is not a dill
— june is here + summer is near
Hi friends! We’re getting more sunny days and less rainy days as we head into June, although I am fully aware that there is more rain to come and will welcome it as we close off spring. I thought about focusing this newsletter on summer flavors, produce, and adventures to come, but I decided against it. Part of the reason I enjoy living in the PNW is I feel as though we really embrace and try to be present with each season. So I’m bringing that mindset to June’s newsletter. Enjoy our last month with all things spring!
Sprouting Spring
Ways to use herbs + spices this spring:
it’s not too late to keep planting those herbs! Herbs are so
— this pasta salad is loaded with herbs!
— homemade tzatziki - make some mediterannean meatballs to go with it, dip veggies in it, dip crackers or pita bread, she’s dynamic and can be what you need her to be
— fresh mint in sparkling water, a betty buzz (sponsor ya home girl)
— cherry, almond, and thyme sour
EAT
June mood board
— oysters on a warm day
— s’mores season is around the corner babyyyy
— smoothies
— honey mustard salad dressing
— iced coffee/matcha
— potential June intentions: Weekend camping trips. Ice cream or milkshakes on warm nights. Eating a meal outside. Weekly walk with friends, family, or pets. Stretching in the sun. Working in the garden. Nighttime walks.
What I’m cooking
Breakfast:
4 types of frittata (DF options)
Pear oat muffins coming to IG and Substack next week to soak up the last of spring
Fruit salad
Dinner:
Lemon, Shrimp, & Snow Pea Pasta
Stir fry bowls - protein (chicken, tofu, shrimp, etc.), bok choy, mushrooms, cabbage, & rice
Sautéed squash blossoms stuffed with goat cheese (TRUST)
Big salad bowls with the warmer nights - protein, grain (or sub with bread, olive oil, and balsamic on the side), veggies (raw or grilled), cheese or nut, + salad dressing
Drinks:
Dessert:
Grilled apricot with vanilla ice cream
Additional ideas:
Spring Menu (our last month for this year!)
For Each Season’s ‘Spring Recipes’ Pinterest Board
LISTEN
Spring Playlist:
—of note to also go listen to: Billie’s newest album (impeccable), Dominic Fike’s newest album (it’s giving ~summer edgy with a good measure of laid back~), and the entire Drake-Kendrick battle in chronological order. The latter is cathartic.
The Power of the Gut Microbiome
— Alright guys, I’m going to be honest. While this is a great podcast episode, I don’t love the title (ergo, why I didn’t list it) because I do feel like this host likes to bring about fear into listeners to make you listen. I just really like Dr. Will Bulsiewicz and think he has put a lot of education and time into understanding research surrounding the gut microbiome. I also think efforts towards improving our gut microbiome are simple and inexpensive but can improve health significantly. To be discussed in the gut health series on For Each Season’s IG, the gut microbiome impacts a hoist of physiological components, including but not limited to thyroid health, hormone production, the immune system, and mood. Let’s get those bellies and poops happy!
READ
How to Spring Clean Your Mind
— pause + take deep breaths
— write things down to flush things out; this is something I do almost nightly and truly does help my brain turn off
— get off tech: read a book, take a walk, chat with a friend, play cards or a board game, go through your closet
5 Mindful Eating Techniques for a Healthier Relationship With Food
I think mindful eating gets twisted into a negative light, i.e. “be mindful when you’re eating and eat slower so you eat less”. This is not what I’m promoting. Unlike 50 years ago, let alone 20 years ago, we rush through meals. We don’t give our body enough early digestion (starts in your mouth), we aren’t cognizant of when we’re full or how much we’re eating (put weight gain aside - it can lead to GI discomfort), and we’re less mindful of how food makes us feel. There are some simple takeaways from this article that can help us be mindful when we are eating.
— don’t try to multitask while eating so you can be mindful of what you’re eating and how you’re feeling
— slow down, chew more, breathe in between bites
— In Okinawa, Japan, one of the 5 Blue Zones, there is an adage they say prior to a meal, “Hara Hachi Bu”, which is a reminder to themselves to stop eating when they’re 80% full.
SLEEP
— as the weather changes, so do our sleep habits!
Let There Be Light
if later sunsets and earlier sunrises are disrupting your sleep (not complaining about the sun, just recognize the struggle that comes with all that light), here are some inexpensive, simple ways to gain back some sleep!
— eye mask
— closing blinds or purchasing black out curtains
— limiting exercise at night; exercise at night can potentially impact sleep (you’ll know if that’s you). for those that are already struggling to fall asleep with the later sunsets, seeing if we can shift when we exercise in the day may help.
Sleepy Time Snacks
there are certain foods + herbs that have been shown to improve sleep - either through improving the release of the body’s natural rise in melatonin in the evening, calming the sympathetic nervous system, the right combination of macronutrients, or something that becomes ritualistic for us. take a peek (if you don’t believe me on an omelet, the sleepy time snacks is indeed a hyperlink for more info).
— tart cherry juices, more information in last month’s newsletter
— handful of pistachios
— chamomile tea
— avocado on a rice cake
— peppermint tea
— an omelet
REFLECT
“Getting old is for the birds”
—To be honest, I can’t remember where I heard this, but I absolutely loved the phrase and youthful perspective. I have a[n absolutely adorable and sassy] great aunt who refers to aging as “graduating in life” and this phrased reminded me of her. As someone who celebrated a birthday in May, this quote got my wheels turning. I think oftentimes we double down on aging, what that means for us, etc. We only have so much time on this planet and I’d rather enjoy the different seasons that graduating in life may bring than listen to the crabby pants in the world who say “just wait until you’re __, you won’t be doing that anymore” or “just wait until you’re __, things change”. I want to take care of myself in the right now so I can continue to do those things in the future.
“Stop looking at yourself through the eyes of people who do not like themselves.”
— Keep that circle close, fam, and always hesitate on whose opinion you’re listening to. This reminds me of an excellent Brent Brown quote from her book Atlas of the Heart, “choose to disappoint other versus betraying yourself”.
COMING SOON
— Portland city guide up on Substack
— nutrient timing guide coming soon to Substack
— all things summer! summer flavors drop july 20th and will be included in july’s newsletter with summer recipes, a summer menu, and a summer playlist!
Enough from me!
Looking forward to spring together. Until next month!
Making the most of each season,
Mads