Summer Superfoods!

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Hello WHUR Family,

So, with any exercise program your Nutrition is a key factor and plays a major role and your wellness success. There are many nutrition programs on the market for you to choose from to help you stay in shape during the summer months. Try to find nutritional programs that not only improve your wellness, but include summer superfoods as well. Superfoods












With the improvement of grocery store produce and same-day delivery, it’s possible to get nearly any fruit or vegetable. But when eating local or looking for the best tasting and most nutritious produce, it’s always good to stay in-season. Here are a couple of the tastiest summer-fresh fruits and vegetables to look for in the produce aisle all season long and there benefits:

  1. Kiwi: Just one cup of this green fruit provides more potassium than the same amount of sliced bananas — with less sugar and calories! One cup contains 7 grams of sugar and 5 grams of fiber.  
  2. Asparagus: Are called spears, The spears are a good source of vitamin K important for strong bones and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease and diabetes.
  3. Best rated water picks have quickly gained popularity for patients who hate flossing.
  4. Lemons: Lemons have lots of flavor. The juice of an entire lemon has only 12 calories but a whopping third of the daily recommended value of vitamin C and other antioxidants. Making lemons a good way to decrease heart disease risk and reduce inflammation.
  5. Spinach: Has Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health.  
  6. Watermelon: High in vitamins A and C, this summer treat is a great, refreshing, low-calorie snack.
  7. Strawberries: Vitamin C holds most of the strawberry’s secret superpowers. Just one cup of these beautiful berries satisfies the daily requirement for vitamin C! The antioxidant helps build and repair the body’s tissues and fights excess free radical damage.
  8. Blueberries: Blueberries are nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds.
  9. Cherries: These antioxidant-packed fruits, helps to regulating your immune responses and acts as an anti-inflammatory.

Recipe: Salmon With Almonds and Asparagus.

Ingredients you will need are:

  • salmon, leave skin on
  • 1 tablespoon parsley, finely chopped
  • Salt/Pepper
  • 2 tablespoon olive oil
  • 12 pieces of asparagus
  • 2 tablespoons flaked almonds
  • 1/2 teaspoon garlic, minced
  • 1/4 teaspoon chilli flakes
  • wedges of lemon


  • Place a pan over a medium to high heat. Drizzle 1/2 tablespoon of the oil over the fish, add the parsley and a grind of salt and pepper. Massage the oil and parsley over the fish and place skin side down on the grill pan.
  • Cook for 5 minutes and turn and cook for a further 2 minutes. Remove from pan and cover with foil to keep warm. (* If you like your fish rarer cook for less time)
  • Wipe the pan out and add a tablespoon of oil to heat up.
  • Toss in the asparagus stalks a let them sizzle for 30-40 seconds charring and going brown.
  • Add in the garlic and chilli flakes and toss the aspargus through it.
  • Continue to cook for a further 1 minute until the asparagus is slightly tender.
  • Toss the flaked almonds through the asparagus and cook for another 30 seconds to brown the almonds slightly.
  • Remove the asparagus and almonds from the pan and divide between two plates.
  • Divide the piece of salmon into small chunks and place on top of the asparagus. Finish off with the remaining olive oil, squeeze of lemon juice and a sprinkle of salt and pepper. Enjoy!

Wishing you a fabulous day,

Darryl Haley

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There’s more to Darryl Haley than just an ex-pro football player. Much more. After his playing days with the New England Patriots, Darryl successfully ventured into areas such as the Ironman Triathlon, personal training, bed and breakfast ownership and of course, radio. He can be heard on WHUR giving Daily Fitness Tips that help listeners take better care of themselves with valuable nutrition and wellness information. When he’s not on the air or at the Darryl Haley Bed and Breakfast in Luray, VA, he can be found pursuing his other passions, motorcycles and bass fishing.

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