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Early Summer Nutrition

 Karen Scobie

Written by – Karen Scobie

Edited by Julie Hanson

Connective Tissue & Facia Food!

Early Summer – A bridge between Spring and Summer

In Early summer we are starting to see the abundance of seasonal colourful foods coming back onto our market shelves from local areas. There is no shortage of availability of healthy colourful vegetables at this time. The diet is lightening from spring onward, early summer is when we should be more inclined toward lightening our heavy food load. Spring can still be cold in the Uk especially further north. So don’t start to detox too early, start gradually introducing more raw foods in late spring into early summer, re-introduce juicing but be mindful of the amount, you can do this every day but remember you don’t need gallons, juices are concentrated and go into the cells with ease. Too much to quickly could be uncomfortable. So if you want to detox in Scotland early summer would be the better do this. The further South and into Europe springtime can be warm enough.

In early summer we need a combination of sour and bitter foods like sourdough, tangerines, tomatoes, rice vinegar and apple cider vinegar.

Sprouting can be started in spring time, and continued with through to late summer/autumn, these are great for enzymes and a tasty way to get concentrated vitamins and minerals into our body.

The key word for early summer is alkalinity – to do this we need to reduce the amount of animal protein substantially – keep it below 10% of total calories.  Salads, lighter soups, stir fries, seasonal fruits, seasonal vegetables, less fats and oils.  Lighter cooking methods, cooking for less time, don’t over heat. Like juicing add in raw food gradually, they are necessary but very stimulatory. Be mindful of how your body is feeling, if you are aware of inflammation in the body then raw food could be beneficial for cooling down the system.

Sweet is the flavour of the summer but introducing too much sweet into the diet at anytime weakens our soil ( micro biome), this affects the stomach, spleen and pancreas and contributes to digestive problems.  So watch the sweet tooth.  Fruit , root vegetables and grains are a healthier way to get the sweet flavour into the diet and is more balancing for our taste receptors in the brain.

Below there are some foods that are abundant from late spring early summer that are especially helpful when it comes to the connective tissue

Maintaining the Fascias and Connective Tissue

The way to eat your connective tissue healthy is to: basically, eat a diet high in bone broths, (if you are not vegetarian) good quality protein from good quality (ideally organic grass fed) meats and eggs,

The usual in season vegetables – baked beans, chickpeas, kombucha (a fermented tea that makes the glucuronic detox pathway more effective), berries, fruit, healthy fats (fish, extra virgin cold pressed flax oil, eggs, avocado, nuts especially cashews, seeds, coconut, butter, ghee, cold pressed EV olive oil, skate liver oil), are low in grains and sugar.

The majority of connective tissue consists of a protein known as collagen. In order to make collagen your body requires Vitamin C and the mineral manganese.

Vitamins B6 and B12 support nerve function and aid in the formation of amino acids.

Copper also works in conjunction with vitamin C to produce elastin, a protein that improves the flexibility of connective tissue. Boost your copper intake by consuming foods such as hazelnuts, almonds, tomatoes, soybeans, crabmeat and pistachios. Consume at least 900 micrograms of copper daily.

You are also however going to need to keep a clean (low toxin) environment, clean drinking water, have plenty of good quality sleep and keep stress levels low.  Meditation and a detoxification plan would therefore be a perfect part of your connective tissue repair protocol

Harvard Health states “Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet but in the refrigerator”

Your immune system becomes activated when your body recognises anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health. However, sometimes inflammation persists day in and day out even when a foreign invader does not threaten you. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation. 

Harvard Health Updated: August 13, 2017 Published: June, 2014

Repair by connective tissue involves the influx of debris-removing inflammatory cells, formation of granulation tissue (a substance consisting of fibroblasts and delicate capillaries in a loose extracellular matrix) and conversion of said granulation tissue into fibrous tissue that is re-modelled over time to form a scar tissue.

Inflammatory Foods – Avoid!

Sugar, vegetable oil, fried foods, refined flour, dairy, artificial sweeteners, artificial additives, saturated fats, processed meats and soda drinks such as Coke and Pepsi.

Foods that Fight Inflammation – Eat More!

Tomatoes, berries nuts especially almonds and walnuts, olive oil, leafy green such as: spinach, collards, kale, salmon, tuna, mackerel and sardines

What is the Best Vitamin for Tissue Repair?

Vitamin C is a powerful antioxidant boosts the production of collagen—connective tissue that helps repair skin tissue, tendons and blood vessels. Vitamin C also helps flush the muscles of lactic acid.

Connective Tissue (Karen Scobie)

To keep connective tissue supple we need an alkaline diet, low stress (physical, emotional, environmental) and hydration.

Acidity plus stress causes calcium dumping into the tissues, bones and organs, it also imbalances the other electrolytes especially magnesium, potassium, sodium and phosphorus.

Calcium – is plentiful in the western diet, it really should not be something we worry about, but due to the acidic nature of the western diet, the body will always try too maintain alkalinity and to do this it will leach calcium from the bone and move it into the blood stream, any excess will be dumped into the tissues, causing tension, tightening of the body, (muscles, tendons etc) arthritis, gallstones, kidney stones, osteopenia, osteoporosis, hormonal imbalances and sweats.

Another aspect of high calcium wandering around the body is that we end up with a high displaced calcium levels and this may knock out our electrolyte balance in the cells.

Calcium and Magnesium need to be in balance, calcium tones and magnesium relaxes – imagine the pumping of the heart.

Calcium and Sodium are a pair (energetic in nature) there purpose is related to  day time cellular activity related to the circadian rhythm from 8am to 8pm

Magnesium and Potassium are the opposite relaxing pair – 8pm to 8am

These four determine how we are coping with stress in the body. If they are all out of sync the body tends to be in adrenal burn out,  we could be having aches and pains all over the body especially  Fibromyalgia .

If we are stressed and dehydrated the rhythm of the cells and the movement of these minerals do not flow in and out of the cells from the day to night cycle.  This can have a huge impact on our whole system.

These are all crucial for the cells, the tissues, the bones, the organs and the rhythmic cycles of our system.

Asparagus – Known as the fountain of youth

It is thought that when young asparagus shoots are eaten that their energy transfers from them to us.  So eating young asparagus in season could be your fountain of youth (Medical Medium).

Asparagus contains the phytochemical’s, chlorophyl and lutein, these act as organ cleansers.

When chlorophyl binds with the amino acids  glutamine, threonine and serine, they bind to toxic metals and may aid in the removal of these toxins out of the body via the digestive system.

Asparagus is a good source of B vitamins and they aid us in dealing with stress.  B vitamins are also crucial for our energy function.

Asparagus is high in silica and other trace minerals like iron, zinc, molybdenum, chromium, phosphorus, magnesium and selenium.  This vegetable is very supportive for our adrenal glands, it is also highly alkaline and aids in the flushing out of acidity.

There are a few ailments which asparagus may be helpful, fatigue, tinnitus, pins and needles, neuralgia, back pain, nerve pain, joint, neck and rib pain, adhesions, abdominal pain and cramps etc.

Leafy Greens – Rabbit food or Vegetable Royalty

These young new salad leaves actually have the ability to scrub and massage the linings of the stomach, small intestine and colon loosening off old trapped waste matter like yeasts, moulds and fungus, a bit like sweeping out a chimney. Bad bacteria in the small intestine may be the cause of  acid reflux. The small intestine  should be acidic not bacterial. Introduce leafy greens into the body from late spring early summer to free up the small intestine going into the Summer.

Leafy greens create an alkaline environment, especially in the lymphatics system.  The blood, organs, endocrine system, reproductive, system and central nervous system all depend, on the lymphatic system being alkaline and it is usually acidic due to the chemicals, acids, plastics, pesticides, heavy metals and pathogens that are constantly entering the lymphatic system via the food we eat and the chemicals we use on our body and in our environment.

They are high in Vitamin A, B vitamins, chlorophyl , carotenes and protein ( most bioavailable and easy to assimilate).

Leafy greens help reverse all protein related diseases, like gout, kidney disease, kidney stones, gall stones, lymphedema, connective tissue damage, osteopenia, osteoporosis, osteoarthritis and heart disease.

Berries – Full of Antioxidants (meaning Life)

Berries are crucial for life on earth, they happily grow in the wild and are a rich food source for wild animals, birds and for us.  There is nothing more pleasurable than berries in season. 

They are full of antioxidants and an excellent source of iron, magnesium, selenium, zinc, molybdenum , chromium, potassium and calcium along with Omega’s 3, 6 and 9.

They stop excess adrenaline circulating in the body and this may be due to the high anti oxidant content along with the supportive electrolyte balance.

Wild berries are especially anti-ageing and disease fighting.  We often associate berries with inflammation because of the colour, and many people may avoid them,  it is more likely that they are anti-inflammatory because of the antioxidant content.

Berries are brain food, they enhance B12, they have the ability to reverse strains, calcification, scar tissue, crystallisation and adhesions created by damage and there is nothing that compares to berries when it comes to heart health.  

Ginger – It is the ultimate anti-spasmodic

Ginger tea can calm an upset stomach and relax other areas of tension in our body with ease, it is also one of the most important tools for stress as it gives us respite from a reactive state

It acts as a tonic for the organs and the muscles, allowing the body to let go.

It has an abundance of trace minerals, amino acids, coenzymes  and enzymes.

It is anti-viral, anti-bacterial, anti-parasitic it also works as an expectorant allowing the body to release mucus from the cells. It has been used for centuries for combating virus’s, bacterial infections, parasites and ginger is used regularly to combat coughs, colds and the flu as it promotes a healthy immune system. It also has B12 enhancing properties.

Infections, parasites and ginger is used regularly to combat coughs, colds and the flu as it promotes a healthy immune system. It also has B12 enhancing properties.

Ginger can be used for many ailments but it may be especially helpful in combating muscle spasms, cramps and tightness, muscle pain and aid in the release of the temper mandibular joint.

Having ginger in your fridge is a must.

Ginger compress may be something you could use to aid in muscle relaxation.  Please find instruction below.

Ginger Compress

The purpose of a ginger compress is to dissolve stagnation, mucus and tension, melt blockages and stimulate circulation and energy flow.  This is a wonderful treatment for injuries to the body.  Especially the back and is particularly good for moving stagnation in the Kidneys and the lungs.  It also helps heal skin complaints.  The heat activity of the compress stimulates the blood and tissue circulation in the area being treated. Which then facilitates the excretion of the dispersed toxins.  It is effective in dissolving hardened accumulations of fats, proteins and minerals, including Kidney stones, gall bladder stones, cysts and benign tumours such as uterine fibroids.

Many types of acute or chronic pain can be relieved, such as rheumatism, arthritis, backaches, cramps, kidney stone attacks, toothaches, stiff neck and similar problems.  A Ginger compress can speed up the improvement from a variety of inflammatory conditions like asthma.  If tissues have been damaged, a ginger compress can speed up the regeneration of the damaged area.  It is a wonderful remedy for dispelling muscle tension.

Bring a large pot of water to the boil. Meanwhile, grate enough ginger root to equal the size of a golf ball ( don’t take the skin off the ginger). When the water comes to the boil, reduce the heat to low and place the ginger into a cotton handkerchief and tie with string or secure with an elastic band.  The water at this point should just be below boiling point for about 5 minutes.

Place the face cloth into the ginger water, wring out and apply to the desired area on the body.  Cover with a hand towel to hold in the heat. ( Use rubber gloves at this point as the water is hot) Change the face cloth every 2/3 minutes as it starts to cool off between applications. Continue the applications for about 15 – 20 mins until the skin has turned pink.


Williams, A. 2016. ‘Medical Medium, Life Changing Foods’. United Kingdom; Hay House UK, pp,64 -150

Pitchford, P. 2002. ‘Healing with Whole-foods, Asian Traditions and Modern Nutrition’. Third Edition. America, North Atlantic Books, pp.324-341