How To Make Water More Interesting

My first post earlier this week was about how it’s so important to stay hydrated. Many of my clients are drinking lots of soda, coffee and energy drinks when they start coaching with me. While these beverages may taste good, they offer very little hydration. In fact, they can actually add to dehydration. Most flavored “waters” like Vitamin water are filled with chemicals and food coloring, making those a less than ideal option as well. So what do I recommend for my clients who need a little flavor in their beverage without the calories and junk? Infused waters!

Infusion is a great way to add a little flavor to your water and encourage an increase in water intake. This is especially great for children who struggle with drinking water.  You can create your own flavor combos with your favorite fruits and vegetables, or find recipes to follow online. Make sure you are drinking AT LEAST 8 glasses of water a day, if not more! With so many great ways to make water more interesting, there’s no excuse!

Some of my favorite flavor combos are:

  • Cucumber & Mint
  • Grapefruit & Rosemary
  • Grape & Orange
  • Raspberry & Lemon
  • Grape, Strawberry & Lime

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Organic Fruit & Vegetable Storage Tips

10All fruits and vegetables go through different ripening processes from the time they’re grown. During these processes a natural ethylene gas is emitted from the produce which can spread to other fruits and vegetables. It’s important to store different foods properly to reduce the chances of quick spoiling or flavor transfer.

Produce Storing Conditions Storage Container Notes
Apples 32°F plastic bag away from strong scented foods
Bananas warm area plastic bag heated bananas will quicken the ripening process
Broccoli high-humidity vegetable crisper, up to 3 days refresh in ice water to maintain color
Cabbage humid vegetable bin plastic bag will last a week. Savoy and Napa 3-4 days
Cauliflower coldest part of refrigerator with highest humidity plastic bag will last several months
Carrots (with tops) refrigerator crisper plastic bag will last up to 5 days
Celery humid vegetable bin plastic bag will last about 2 weeks
Chard plastic wrap store for up to 2 days
Collards crisper plastic bag store up to 5 days
Corn plastic bags with husk best eaten immediately
Grapes keep refrigerated, or store in freezer remove spoiled grapes or ones with broken skins before storage
Green beans refrigerator crisper perforated plastic bag, paper bag store up to 5 days
Kiwis refrigerator, or room temperature once ripe, store far away from other fruits firm kiwis can be stored up to 6 months; ripe 1-2 weeks
Lettuce vegetable drawer of refrigerator plastic bag do not store with melons, apples, pears or ethylene gas emitting fruits
Mangoes cool room temperature may be placed in paper bag to speed ripening ripe mangoes will keep for 2-3 days
Melons refrigerator or room temperature Tightly wrap cut melons Can be stored for 3 days
Onions dry, dark, well-ventilated area.       Do not refrigerate.
Oranges cool area, outside refrigerator eat within a few days
Pears room temperature sealed plastic bag store with ripe bananas
Peppers refrigerator plastic bag stored for at least a week
Potatoes 45-50°F, cool and humid
Spinach Cold, moist surroundings – 32°F with 95% humidity clean plastic bags with paper towels rinse thoroughly before storing. Will last only 2-3 days.
Strawberries refrigerator moisture-proof container extremely perishable. Refrigerate immediately. Eat within 48-72 hours.
Summer Squash refrigerator plastic bag store for 3-5 days
Tomatoes room temperature, not below 55°F Will last 2-3 days when ripe
Winter Hard Squash cool, dark, well-ventilated area store up to 1 month

[i][i] “Storing Apples.” The Gardeners Network. N.p., n.d. Web. http://www.gardenersnet.com/fruit/apples/storage.htm

“How to Maximize your Organic Produce.” Organic Authority. N.p., n.d. Web.

What’s In Season? Persimmons!

I always like to encourage people to eat what’s in season. Persimmon is one of those foods that people hear about but they have never tried and they have no idea what it is. At least I know that’s how I felt the first time I read it on the list of seasonal winter fruits. Persimmons are not only in season right now, but they also have great health benefits that you can take advantage of during the winter season to give yourself an extra boost.

Persimmons are known for their very high vitamin and mineral content, as well as some unique organic compounds. These include vitamins A, C, E and B6, as well as dietary fiber, manganese, copper, magnesium, potassium, and phosphorous. Its organic compounds include catechins, gallocatechins, betulinic acid, and various carotenoid compounds that fall within the B complex of vitamins.

They are known for boosting the immune system considerably. Persimmons have one of the highest ascorbic acid (vitamin C) contents of any fruit, and just one has approximately 80% of the daily requirement. Vitamin C stimulates the immune system and increases the production of white blood cells, thus boosting your immunity.

Persimmons are rich in many vitamins, including vitamin A, beta-carotene, lutein, lycopene, and cryptoxanthins. These all function as antioxidants by reducing oxidative stress and preventing signs of premature aging, like wrinkles, age spots, Alzheimer’s disease, fatigue, loss of vision and muscles weakness.

Persimmons are one of a few foods associated with killing breast cancer cells without harming normal breast cells, according to one new study. Scientists attributed this to the flavonoid fisetin, present in several fruits and vegetables, but in persimmons specifically. Fisetin also has been named as a significant contributor in the programmed eradication of colon and prostate cancer cells1.

So I encourage you to step out of your fruit rut and try a persimmon this winter! You will be giving your body a powerful boost and expanding your palate.

National Watermelon Month is Here!

Did you know July is US National Watermelon month? Not only does watermelon season peak this month, but watermelon is also practically the official fruit of summer BBQs nationwide, making it the most highly consumed melon in the US.

I put together a quick list of some of the interesting facts about watermelon that you may not know.

1. Watermelon is actually a cousin of the cucumber, making it a vegetable and a fruit. Crazy, huh?

2. Watermelons contain more lycopene than tomatoes. While most people tout the tomato as the ultimate source of this powerful anti-oxidant and anti-inflammatory substance, watermelon is actually even higher!

3. Given its name, this may not be a shock, but watermelons are composed of mostly water. It’s a great way to stay hydrated on a hot summer day!

4. Watermelon seeds and rinds are edible – and actually good for you! You can grind up the rind in a blender and drink it. It’s actually a great source of chlorophyll.

5. Watermelon is high in fiber. The high fiber content combined with high water content is great for healthy digestion.

6. This yummy summer treat is high in potassium, which can help manage blood pressure.

With all these great health benefits and its delicious taste, it’s no wonder watermelon is so popular! It’s certainly a summer staple in my home.

Here’s a simple, refreshing summer watermelon smoothie cooler recipe from www.healthfulpursuit.com that you can enjoy this summer!

Ingredients
  • 2 cups cubed watermelon
  • 5 frozen strawberries
  • ½ cup coconut water
Instructions
  1. Add all ingredients to your blender and blend until smooth.