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Diet, Health, Fitness, Lifestyle & Wellness


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13 Health Benefits of Oranges

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.” – Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the year for that same energy-boosting effect.

13 Health Benefits of Oranges:

1. Helps Prevent Cancer
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Reduces Risk of Liver Cancer 
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health
Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

orange

6. Lowers Risk of Disease
Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections 
Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin
Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body
Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13.  Provides Smart Carbs:
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.  Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

by Diana Herrington


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Is Dried Fruit Just a Giant Sugar Bomb?

Mandy Oaklander      @mandyoaklander      Oct. 22, 2015     

Nope. It’s healthy, say 4/5 experts.

Call your grandma, because prunes—and other shriveled dried fruits—really are awesome, say four out of five of our experts.

But there’s one very important fact to remember: drying fruit shrinks everything about it, including how much of the food you should reasonably let yourself eat. “If you remove the water from fresh fruits, it will reduce the serving size to about 75 percent,” says Kristi King, senior clinical dietitian at Texas Children’s Hospital.

That smaller serving size can make dried fruits easy to overeat.You get a measly number of raisins (also known as dried grapes) in a serving: those 1.5-ounce boxes at the bottom of your trick-or-treating bag is one serving. But if you’re eating fresh grapes, a serving is a whole cup.

The spookiest part of overeating dried fruit is all the sugar, says dietitian Kristin Kirkpatrick of Cleveland Clinic’s Wellness Institute. That Halloween box of raisins has 25 grams of sugar. “You just can’t justify the added stress on the body to process such large amounts of sugar at one time, or the inflammation roller coaster that occurs on a high-sugar diet,” she says. Our experts agree that you shouldn’t eat dried fruits that contain added sugar; always check the ingredient list to make sure. “When the native sugar of the fruit is combined with extra added sugar, you are now in the realm of candy,” says David Katz, MD, director of the Yale University Prevention Research Center.

raisins



But the small, concentrated portions of dried fruits are part of the reason they’re so beloved. “Dried fruit is convenient, portable and durable, so it is a staple in my travel snack pack,” says Katz. They’re a great and high-quality source of fiber; the box of raisins has 1.6 grams of fiber, which can be a lot easier to eat than the whole cup of grapes you’d need to get the same amount.

Dried might even have an edge over fresh. In a study where researchers compared the amount and quality of antioxidants in certain dried fruits to fresh fruits, they found that figs and dried plums (also known as prunes) contained the best-quality antioxidants. “Dried fruits are an excellent source of fiber and a concentrated source of antioxidants,” says study co-author Joe Vinson, professor of chemistry at the University of Scranton. Texas A&M University professor Nancy Turner, who has also conducted research on prunes, agrees that dried fruit can be great, so long as it doesn’t contain added sugar.

Antioxidant- and fiber-filled snacks that last for months and can survive a crushing at the bottom of a backpack? Huh. Prunes sure are more badass than we thought.

source: time.com


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7 Surprising Health Benefits of Dates

By Daily Health Post      February 23, 2015

Date fruits have a long history of cultivation for their health benefits, as well as for their sweet taste.

But today we have the advantage of knowing the exact nutritional content and health benefits of dates – and fresh or dried, there are plenty of health benefits to this small fruit.

They’re rich in fibre, potassium, and copper, and on top of that they taste great, too.

The following nutritional data is based on a 100 gram serving of dates.

  • Fibre: 6.7 grams or 27% of recommended daily allowance
  • Potassium: 696 milligrams or 20% of recommended daily allowance
  • Copper: 0.4 milligrams or 18% of recommended daily allowance
  • Manganese: 0.3 milligrams or 15% of recommended daily allowance
  • Magnesium: 54 milligrams or 14% of recommended daily allowance
  • Vitamin B6: 0.2 milligrams or 12% of recommended daily allowance

While they’re also high in sugar content, the health benefits of dates make them well worth making a part of your diet.

dates

Some of the health benefits of dates include:

1. Promoting Digestive and Heart Health

Dates are high in fibre, which is essential for keeping you regular and promoting digestive health. The fibre in dates cleans out the gastrointestinal system, allowing your colon to work more efficiently.

Dates can be coupled with home remedies for hemorrhoids as well – they also reduce your risk of colitis and colon cancer. Fibre is also essential in promoting heart health and can lower your risk of heart disease.

2. Anti-Inflammatory Effects

Being rich in magnesium, dates are also known for their anti-inflammatory effects. “High magnesium intake is associated with lower concentrations of certain markers of systemic inflammation”, one recent study concluded. Magnesium’s anti-inflammatory effect can reduce your risk of arthritis, cardiovascular disease, and Alzheimer’s, among other health problems.

3. Reduced Blood Pressure

The benefits of magnesium don’t end with it being only a natural anti-inflammatory; magnesium also helps lower blood pressure. Dates also contain plenty of potassium, which can reduce blood pressure and promote overall heart health.

4. Reduced Risk Of Stroke

Dietary magnesium intake is also associated with a decreased risk of stroke, especially ischemic stroke, according to a 2011 survey in the American Journal of Clinical Nutrition. Researchers evaluated 7 studies and found that for ever 100 milligrams of magnesium consumed per day, a person’s risk of

stroke was reduced by 9%.

5. Pregnancy Health

If you’re pregnant you have extra reason to stock up on dates, according to a study from the University of Science and Technology. “The consumption of date fruit in the last 4 weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable… delivery outcome,” the study concluded.

6. Brain Health

One study published in JAMA Internal Medicine found that enough B6 vitamin can significantly improve your test scores, by boosting your brain performance. The study adds that “vitamin B supplementation has been proposed to prevent of reverse cognitive decline”.

7. Weight Loss

High-fibre foods like dates are the cornerstone for many weight loss plans, and for good reason. They taste great, make you feel full, and can be used as a healthier snack than the processed sweets you’d normally eat.


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The 8 Healthiest Fruits You Should Be Eating

Turns out an apple a day (and an orange, kiwi, and banana) can keep the doctor away. Your healthy bowl of fruit should look like this.

Blueberries

Blueberries are rich in antioxidants, which help fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections.

Oranges

A single orange gives you almost a full day’s vitamin C, plus potassium. The opaque membrane around each wedge has hesperidin, which may lower cholesterol. Even the scent is calming, according to research.

Apples

Eat the skin for a high dose of fiber — both soluble (the type that helps lower cholesterol) and insoluble (it keeps you regular). In addition to meeting 15 percent of your daily fiber needs, an apple is crammed with antioxidants.

a0e4e-apples

Bananas

High in potassium and low in sodium, bananas help lower your risk of high blood pressure and stroke. Bonus: Protease inhibitors that can prevent stomach ulcers.

Kiwis

Ounce for ounce, kiwis contain more than twice as much vitamin C as oranges, plus they may lower the risk of cataracts and could even protect DNA from damage.

Red & Purple Grapes

Red wine isn’t the only source of resveratrol, a powerful antioxidant that could help fight heart disease. You get nearly as much resveratrol in a cup of dark-colored grapes as you do in a five-ounce glass of merlot.

Strawberries

A daily handful helps control type 2 diabetes and stave off heart disease and inflammation. Strawberries are also an excellent source of vitamin C and other antioxidants.

Papayas

These contain papain, a substance that helps improve your digestion. Papayas also provide a lot of vitamin C and are a good source of folate.

Originally published in Ladies’ Home Journal, May 2009.

source: www.divinecaroline.com


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Diet Is Associated With Risk of Depression

Sep. 16, 2013 — A healthy diet may reduce the risk of severe depression, according to a prospective follow-up study of more than 2,000 men conducted at the University of Eastern Finland. In addition, weight loss in the context of a lifestyle intervention was associated with a reduction in depressive symptoms.

“The study reinforces the hypothesis that a healthy diet has potential not only in the warding off of depression, but also in its prevention,” says Ms Anu Ruusunen, MSc, who presented the results in her doctoral thesis in the field of nutritional epidemiology.

Depressed individuals often have a poor quality of diet and decreased intake of nutrients. However, it has been unclear whether the diet and the intake of foods and nutrients are associated with the risk of depression in healthy individuals.

Those following a healthy diet are less at risk

A healthy diet characterized by vegetables, fruits, berries, whole-grains, poultry, fish and low-fat cheese was associated with a lower prevalence of depressive symptoms and a lower risk of depression during the follow-up period.

Increased intake of folate was also associated with a decreased risk of depression. Vegetables, fruits, berries, whole-grains, meat and liver are the most important dietary sources of folate. In addition, increased coffee consumption was non-linearly associated with a decreased risk of depression.

In addition, participation in a three-year lifestyle intervention study improved depression scores with no specific group effect. Furthermore, a reduction in the body weight was associated with a greater reduction in depressive symptoms.


Junk food, sugar and processed meats may increase depressive symptoms
Adherence to an unhealthy diet characterized by a high consumption of sausages, processed meats, sugar-containing desserts and snacks, sugary drinks, manufactured foods, French rolls and baked or processed potatoes was associated with an increased prevalence of elevated depressive symptoms.

Contrary to some earlier observations, vitamin B12 intake, serum concentrations of n-3 PUFAs, serum ratio of n-6 to n-3 PUFAs, tea drinking and total caffeine intake were not related to the risk of depression in this study.

The study was based on the population-based Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study. The participants, over 2,000 middle-aged or older Finnish men were followed-up for an average of 13-20 years. Their diet was measured by food records and food frequency questionnaires, and information on cases of depression was obtained from the National Hospital Discharge Register. The effects of the three-year lifestyle intervention on depressive symptoms were investigated in the Finnish Diabetes Prevention Study (DPS) with 140 middle-aged men and women randomized to intervention and control groups.

Depression is one of the leading health challenges in the world and its effects on public health, economics and quality of life are enormous. Not only treatment of depression, but also prevention of depression needs new approaches. Diet and other lifestyle factors may be one possibility.

The whole study is available online at: 
http://epublications.uef.fi/pub/urn_isbn_978-952-61-1201-5/urn_isbn_978-952-61-1201-5.pdf


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Healthy living tied to less cell aging

Study participants highly motivated to stick with diet, exercise and stress relief changes

CBC News       Sep 17, 2013

An intensive plant-based diet, exercise and meditation regime could hold the potential to reverse cellular aging, a pilot study in the U.S. suggests.

The five-year study of 35 men with early stage prostate cancer explored the relationship between lifestyle changes and telomere length. Telomeres are protective caps on the ends of chromosomes. The length of telomeres shrinks every time a cell divides during the aging process.

Scientists suspect that as telomeres shrink, chromosomes become less stable. Shorter telomeres have become associated with aging-related diseases, including some cancers and cardiovascular disease.

“Our comprehensive lifestyle intervention was associated with increases in relative telomere length after five years of followup, compared with controls, in this small pilot study,” Dean Ornish of the Preventive Medicine Research Institute in Sausalito, Calif., and his co-authors concluded in today’s issue of the journal Lancet Oncology.

“Adherence to these healthy behaviours was also associated with increased relative telomere length when all study participants were assessed together.”

In the study, all the men were monitored with blood tests and biopsies to measure telomere length.

A total of 10 also changed their lifestyles in four ways:

  •     Eating a plant-based diet (high in fruits, vegetables and unrefined grains, and low in fat and refined carbohydrates).
  •     Getting moderate exercise (walking 30 minutes a day, six days a week).
  •     Reducing stress (gentle yoga-based stretching, breathing, meditation).
  •     Meeting weekly to foster social support.

The other 25 study participants were not asked to make major lifestyle changes.

In those who made the lifestyle changes, telomere length increased by an average of 10 per cent, the researchers found. In contrast, telomere length decreased by an average of three per cent among those in the control group.
The researchers acknowledged that larger randomized controlled trials are needed to confirm the finding and reduce the possibility of bias. No cause-and-effect relationships can be drawn.

The participants in the lifestyle change group were highly motivated, said Joseph Lee, a human geneticist and associate professor of clinical epidemiology at the Columbia University Mailman School of Public Health in New York City, who was not part of the study.

“They maintained the intervention regimen for more than five years and they continued to attend meetings when the meetings were not required,” Lee told HealthDay News. “One needs to be cautious as to how effective lifestyle changes will be in a large general population where the level of motivation may not be so high.”

Lee also said that the researchers didn’t check health traits such as weight, body-mass index or blood pressure along with the length of the patients’ telomeres.

The research was funded by the U.S. Department of Defence, the U.S. National Cancer Institute, Prostate Cancer Foundation and several other foundations. Three of the researchers co-founded a diagnostic company that assesses telomere biology.

source: www.cbc.ca


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Foods that can fix your health problems

By Sarah Richards, Health.com     Fri August 30, 2013

A regular breakfast of 100% whole grain cereal with fruit and low-fat milk is great. for maintaining mood balance.

(CNN) – Can’t sleep? Got the PMS blues? Before you open your medicine cabinet, step into your kitchen.

“Real, whole, fresh food is the most powerful drug on the planet,” says the author of “The Blood Sugar Solution” cookbook, Dr. Mark Hyman. “It regulates every biological function of your body.” In fact, recent research suggests not only what to eat but when to eat it for maximum benefit. Check out the latest smart food fixes.

Problem: I’m bloated

Food fix #1: Dig in to juicy fruits and vegetables

When you’re feeling puffy, you may not want to chow down on watery produce, but consuming foods like melon, cucumber and celery is an excellent way to flush out your system, says the author of the book “Food & Mood,” dietician Elizabeth Somer.
5 foods you should never eat

“We need sodium to survive,” she explains, “but because we often eat too much of it, our bodies retain water to dilute the blood down to a sodium concentration it can handle. Eating produce with high water content helps the dilution process, so your body can excrete excess sodium and water.”

Food fix #2: Load up on enzymes

Bloating can also be a sign that your intestines are out of whack. “If you’re irregular or experience gas right after eating, papaya can help,” explains the author of the book “Food as Medicine,” Dr. Dharma Singh Khalsa. “Eating 1 cup several times a week helps rejuvenate the gastrointestinal system, thanks to papaya’s digestive enzyme papain, which breaks down protein.”

The fiber also helps push food through your intestines, improving regularity. Try a smoothie with papaya, pineapple (it also contains digestive enzymes), protein powder, ice and almond milk.

Problem: I’m on an emotional roller coaster

Food fix #1: Say yes to breakfast

“People who eat within an hour or two of waking up have a more even mood throughout the rest of the day and perform better at work,” Somer says. British researchers found that study participants who skipped their morning meal did worse on memory tests and were more tired by midday than those who had eaten.

The optimal breakfast includes a whole grain to supply glucose for your brain to run on, protein to satisfy hunger and keep your blood sugar levels steady and one or two antioxidant-rich fruits or vegetables. Somer’s suggestion: a 100% whole-grain cereal that contains at least 4 grams of fiber and no more than 5 grams of sugar, eaten with fruit and low-fat milk.

Food fix #2: Stock up on selenium

A lesser-known trace mineral, selenium – found in Brazil nuts, tuna, eggs and turkey – helps keep you on an even keel. Women whose diets are deficient in the mineral are more prone to feeling depressed.

Why? Selenium is crucial for the production of thyroid hormones, which govern metabolism and mood. You don’t need much, though: The recommended daily allowance for selenium is 55 micrograms, and you can get that amount by eating one 3-ounce can of tuna.

Problem: My skin is acting up

The food fix: Eat your onions

Battling breakouts? The antioxidants in onions and other sulfur-rich veggies tamp down the inflammation that leads to acne, says Dr. Valori Treloar, a dermatologist in Newton, Massachusetts, and co-author of the book “The Clear Skin Diet.” The sulfur in onions, leeks and scallions helps produce a detoxifying molecule called glutathione, which a 2011 study found to be lower in the skin of people who were prone to breakouts.

This antioxidant is most potent when eaten in raw or lightly cooked foods. Try adding chopped scallions to your salad or stirring diced onions into your salsa or stir-fry. Taking folate and vitamin B6 and B12 supplements may also boost glutathione levels.


Problem: I get crazy-bad jet lag

The food fix: Don’t snack on the plane

It’s no fun spending the first days of your vacation trying to acclimate. One surprising secret to avoiding the headaches, irritability and upset stomach of jet lag is to fast for several hours before arriving at your destination. That’s because when you eat influences your circadian rhythms, in much the same way that exposure to light and dark does.

Let’s say you’re headed to France. On the plane, steer clear of most food (but drink plenty of water), set your watch to Paris time and eat a high-protein breakfast at 7 a.m., no matter where you are on your trip.

“The fast depletes your body’s energy stores, so when you eat protein the next morning, you get an extra kick and help your body produce waking-up chemicals,” explains Dave Baurac, spokesperson for the Argonne National Laboratory, a research institute based in Illinois.

Problem: I’m tossing and turning

Food fix #1: Have a late-night morsel

We’ve all been told to avoid eating too close to bedtime, but applying this rule too strictly could actually contribute to sleep woes. As anyone who has tried a fast knows, hunger can make you feel edgy, and animal studies confirm this.

“You need to be relaxed to fall asleep, and having a grumbling stomach is a distraction,” explains Kelly Glazer Baron, an instructor of neurology at Northwestern University and spokesperson for the American Academy of Sleep Medicine. “It makes it hard to get to sleep and wakes you up at night.”

The trick is to tame the munchies 30 minutes to an hour before bed with a small snack that includes complex carbohydrates. “Since you metabolize sugars more slowly at night, a complex carb like whole wheat is a better choice,” Baron says. “It keeps your blood sugar levels even.” Try cheese and whole-wheat crackers or almonds and a banana.

Food fix #2: Add cherries

You can boost your snack’s snooze power by washing it down with a glass of tart cherry juice. A recent study of folks with chronic insomnia found that those who downed 8 ounces of juice made from tart Montmorency cherries (available in most grocery stores) one to two hours before bedtime stayed asleep longer than those who drank a placebo juice.

These sour powerhouses – which you can eat fresh, dried or juiced – possess anti-inflammatory properties that may stimulate the production of cytokines, a type of immune-system molecule that helps regulate sleep. Tart cherries are also high in melatonin, a hormone that signals the body to go to sleep and stay that way.

Problem: I have wicked PMS

The food fix: Keep an eye on iron

You might be more susceptible to the monthly blahs if you have low levels of iron, according to a new study. Researchers looked at the diets of 3,000 women over 10 years and found that those who consumed more than 20 milligrams of the mineral daily had about a 40 percent lower risk of PMS than those who ingested less than 10 milligrams.

You can get almost your full daily dose by eating 1 cup of an iron-fortified cereal; other great sources include white beans (4 milligrams per one-half cup) and sautéed fresh spinach (3 milligrams per one-half cup).

The beta-carotene found in carrots is one of the most potent carotenoids and protects your skin from the sun.

Problem: I’m so sensitive to the sun

The food fix: Pile on protective produce

While you still need the usual sun protection (SPF 30 sunscreen as well as a wide-brimmed hat), you may be able to bolster your skin’s own resistance to UV rays with what you eat. The details: Micronutrients called carotenoids in fruits and vegetables protect the skin against sunburn, recent science shows.

“Most topical sunscreens work by filtering out the UV component from the solar light that reaches the skin,” explains researcher Wilhelm Stahl, a professor of biochemistry at Heinrich Heine University in Düsseldorf, Germany. “But these micronutrients, if you have enough in your system, actually absorb UV light and prevent damage.”

The most potent carotenoids are the beta-carotene found in carrots, endive and spinach – and the lycopene in watermelon and tomatoes. Keep in mind that the effect isn’t instantaneous; you would need to eat a carotenoid-rich diet for at least 10 to 12 weeks in order to get the full benefit, says Stahl. Still, there is a reward for your patience: skin fortified to fend off sun damage and wrinkles.


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The Fruit That Fights the Blues

by Rachael Schultz    August 5, 2013

Consider kiwi.

Treat the blues with some green: Men who ate two kiwis a day for 6 weeks saw a significant improvement in depression and anxiety, as well as more energy and vigor, reports new research in the Journal of Nutritional Science.

In the study, guys who ate half a kiwi a day, and men who reported a positive outlook to start, saw no benefit from the kiwis.

“We suspect the effect is primarily due to the vitamin C in kiwifruit,” says study author Anitra Carr, Ph.D. “[Vitamin C] was the only micronutrient that varied significantly between the low fruit group and the high fruit group.”

 


Vitamin C helps produces a number of enzymes in the body that in turn produce metabolic energy in your cells, Carr explains. This means taking in more vitamin C could decrease feelings of fatigue and increase physical and mental energy.

If you’re feeling down, eating one kiwi in the morning and another in the evening can maximize vitamin C’s effects and increase your energy within the first week. But if you’re not crazy about kiwis—or fruit in general—take a multivitamin that’s high in C.


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Fruit Isn’t Making You Fat, and Here’s Why

June 27, 2013    By Cynthia Sass, MPH, RD

Sugar has been making headlines as of late, with celebrities and trainers alike singling it out as one of the key culprits in America’s obesity crisis. Trouble is, fruit–because it contains natural sugar–sometimes gets lumped in with foods like baked goods, candy, and sugary drinks, and as a result, unnecessarily shunned. But in my private practice, I still recommend eating fruit–even for clients trying to lose weight.

Here are five important reasons to continue to enjoy cherries, berries, melon and other juicy gems, as part of a healthy weight loss strategy.

Fruit eaters tend to weigh less
Even I, a nutritionist, was surprised by the research, which has found that people who eat more servings of fruit have lower BMIs, even more so than veggie eaters. Scientists aren’t sure why, but it may be because fruits tend to replace higher calorie goodies and treats, whereas veggies tend to be add-ons. In other words, you’re much more likely to choose an apple (rather than broccoli) instead of a cookie. And that swap-out strategy can result in significant calorie savings over time. Even just once a week, reaching for one cup of fresh blueberries rather than a blueberry muffin would save 19,552 calories in a year’s time, enough to shed at least five pounds of body fat. In addition, emerging research indicates that consuming more produce is tied to smaller waist measurements, and lower body fat percentages, even without taking in fewer calories, meaning that the quality of your calories is key.

Fruit is packed with water and fiber
Apart from impressive nutrients, fresh fruit is high in water and fiber, so its naturally occurring sugar is less concentrated than other sweet foods. For example, one cup of whole strawberries naturally contains about 7 grams of sugar, compared to about 13 grams in one tablespoon of maple syrup, 17 in a tablespoon of honey, 21 grams in 17 gummy bears, or 30 in a 12 ounce can of cola. And even in fruits that pack more sweetness per bite, the sugar is bundled with valuable protective substances. Mango, for example, has been shown to prevent or stop the growth of breast and colon cancer cells.

Fruit has awesome antioxidants
While you’ll find some of the same vitamins and minerals in both veggies and fruits, eliminating the latter altogether would cut out a broad spectrum of antioxidants that are unique to specific fruits or fruit “families.” In other words, the antioxidants found in stone fruits (cherries, peaches, plums) differ from those found in pomes (apples, pears), citrus (oranges, grapefruits, tangerines), melon (honeydew, cantaloupe), berries (raspberries, blueberries, strawberries, blackberries), and tropical fruits (banana, mango, papaya). That’s key, because different types of antioxidants do different things. One study, in female volunteers, found that eating a wider array of the exact same amount of produce for two weeks resulted in significantly less oxidation, a marker for premature aging and disease. In other words, even at the same quantity, a greater diversity offers more benefits. If you think of antioxidants as “cell defenders,” it just makes sense–smaller numbers of troops from a larger number of armed services–each with distinct abilities–offer more overall protection. To reap the rewards, the smartest strategy is to not only eat fruit, but mix it up–rather than munching an apple every day, alternate the types of fruit you buy, as well as the colors.


Fruit has beauty benefits
More good news about those aforementioned antioxidants–the rewards of consuming a wider assortment can literally be seen in your skin. One recent study tracked the diets of 35 people, took photos of them, and asked others to rate the pics. Those who ate an average of 2.9 more portions of produce daily, including both veggies and fruits, were rated as healthier looking, and those who downed an extra 3.3 portions per day were ranked as more attractive. Researchers say antioxidants are the explanation–in addition to affecting skin pigment, they also improve circulation, which boosts blood flow to the skin surface, imparting a natural glow. Antioxidants also fend off compounds that damage skin from the outside in, including free radicals produced by sun exposure, pollution, and cigarette smoke.

Fruit provides endurance-boosting energy
If you’re active, consuming fruit pre-workout is a great way to fuel exercise and energize your cells. One study, which compared bananas to a sports drink during intense cycling, found that in addition to providing antioxidants and nutrients not found in sports drinks, bananas triggered a greater shift in dopamine, a neurotransmitter that plays a role in movement and mood (some research also indicates that a low dopamine level may be tied to obesity). Other studies, that compared raisins to sports supplements, found that shrunken grapes were just as effective at supporting endurance, but raisins provide bonus nutrients. These include antioxidants, as well as boron, a mineral that helps keep bones strong, and inulin, a fiber-like carbohydrate that acts as a prebiotic, a substance that helps support the growth of probiotics, the “good” bacteria in your GI tract that boost immunity and keep your digestive system healthy. I guess what I’m getting at here is there’s far more to fruit than sugar alone. And if you’re active, a moderate amount of fruit sugar will fuel your cells, not fatten them.

Bottom line: with so many benefits, fruit is definitely worth including in your daily diet. But that doesn’t mean you can eat unlimited quantities. Because fruits do pack about three to four times as much carbohydrate as veggies, your daily intake should be based on your body’s energy needs. For most women, a healthy goal is two daily servings, with one serving being one cup fresh, about the size of a tennis ball. In my newest book S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches, I include one serving of fruit in each breakfast meal and one in every snack. For most of my clients, this is the perfect amount to reap fruits’ nutritional and health rewards, without interfering with weight loss.

Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. 


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How to Store Vegetables & Fruit Without Plastic

So you’ve got all these great fruits and vegetables and now we’re going to help you keep them at their freshest with these tips. These tips are from the Berkley Farmer’s Market which is a Zero Waste market! Here is a printable PDF of their original tip sheet. In the works here at Washington’s Green Grocer is a switch from plastic bags (although we use as few as we can get away with, while still keeping your produce from getting battered on it’s way to you) to only recyclable paper and reuseable cloth bags! 

How to Store Vegetables without Plastic

Artichokes‐ place in an airtight container sealed, with light moisture.

Asparagus‐ place them loosely in a glass or bowl upright with water at room temperature. (Will keep for a week outside the fridge)

Avocados‐ place in a paper bag at room temp. To speed up their ripening‐ place an apple in the bag with them.

Arugula‐ arugula, like lettuce, should not stay wet! Dunk in cold water and spin or lay flat to dry. Place dry arugula in an open container, wrapped with a dry towel to absorb any extra moisture.

Basil‐ is difficult to store well. Basil does not like the cold, or to be wet for that matter. The best method here is an airtight container/jar loosely packed with a small damp piece of paper inside‐left out on a cool counter.

Beans, shelling‐ open container in the fridge, eat ASAP. Some recommend freezing them if not going to eat right away

Beets‐ cut the tops off to keep beets firm, (be sure to keep the greens!)by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in and open container with a wet towel on top.

Beet greens‐ place in an airtight container with a little moisture.

Broccoli‐ place in an open container in the fridge or wrap in a damp towel before placing in the fridge.

Broccoli Rabe‐ left in an open container in the crisper, but best used as soon as possible.

Brussels Sprouts‐ If bought on the stalk leave them on that stalk. Put the stalk in the fridge or leave it on a cold place. If they’re bought loose store them in an open container with a damp towel on top.

Cabbage‐ left out on a cool counter is fine up to a week, in the crisper otherwise. Peel off outer leaves if they start to wilt. Cabbage might begin to loose its moisture after a week , so, best used as soon as possible.

Carrots‐ cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.

Cauliflower‐ will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.

Celery‐ does best when simply places in a cup or bowl of shallow water on the counter.

Celery root/Celeriac‐ wrap the root in a damp towel and place in the crisper.

Corn‐ leave unhusked in an open container if you must, but corn really is best eaten sooner then later for maximum flavor.

Cucumber‐ wrapped in a moist towel in the fridge. If you’re planning on eating them within a day or two after buying them they should be fine left out in a cool room.

Eggplant‐ does fine left out in a cool room. Don’t wash it, eggplant doesn’t like any extra moisture around its leaves. For longer storage‐ place loose, in the crisper.

Fava beans‐ place in an air tight container.

Fennel‐ if used within a couple days after it’s bought fennel can be left out on the counter, upright in a cup or bowl of water (like celery). If wanting to keep longer than a few days place in the fridge in a closed container with a little water.

Garlic‐ store in a cool, dark, place.

Green garlic‐an airtight container in the fridge or left out for a day or two is fine, best before dried out.

Greens‐ remove any bands, twist ties, etc. most greens must be kept in an air‐tight container with a damp cloth‐ to keep them from drying out. Kale, collards, and chard even do well in a cup of water on the counter or fridge.

Green beans‐ they like humidity, but not wetness. A damp cloth draped over an open or loosely closed container.

Green Tomatoes‐ store in a cool room away from the sun to keep them green and use quickly or they will begin to color.

Herbs- a closed container in the fridge to kept up to a week. Any longer might encourage mold.

Lettuce‐ keep damp in an airtight container in the fridge.

Leeks‐leave in an open container in the crisper wrapped in a damp cloth or in a shallow cup of water on the counter (just so the very bottom of the stem has water).

Okra‐ doesn’t like humidity. So a dry towel in an airtight container. Doesn’t store that well, best eaten quickly after purchase


Onion‐ store in a cool, dark and dry, place‐ good air circulation is best, so don’t stack them.

Parsnips‐an open container in the crisper, or, like a carrot, wrapped in a damp cloth in the fridge.

Potatoes‐ (like garlic and onions) store in cool, dark and dry place, such as, a box in a dark corner of the pantry; a paper bag also works well.

Radicchio‐ place in the fridge in an open container with a damp cloth on top.

Radishes‐ remove the greens (store separately) so they don’t draw out excess moisture from the roots and place them in a open container in the fridge with a wet towel placed on top.

Rhubarb‐wrap in a damp towel and place in an open container in the refrigerator.

Rutabagas‐ in an ideal situation a cool, dark, humid root cellar or a closed container in the crisper to keep their moisture in.

Snap peas‐ refrigerate in an open container

Spinach‐ store loose in an open container in the crisper, cool as soon as possible. Spinach loves to stay cold.

Spring onions‐ Remove any band or tie and place in the crisper.

Summer Squash‐ does fine for a few days if left out on a cool counter, even after cut.

Sweet peppers‐ Only wash them right before you plan on eating them as wetness decreases storage time. Store in a cool room to use in a couple a days, place in the crisper if longer storage needed.

Sweet Potatoes‐ Store in a cool, dark, well‐ventilated place. Never refrigerate‐‐sweet potatoes don’t like the cold.

Tomatoes‐ Never refrigerate. Depending on ripeness, tomatoes can stay for up to two weeks on the counter. To hasten ripeness place in a paper bag with an apple.

Turnips‐ remove the greens (store separately) same as radishes and beets, store them in an open container with a moist cloth.

Winter squash‐store in a cool, dark, well ventilated place. Many growers say winter squashes get sweeter if they’re stored for a week or so before eaten.

Zucchini‐ does fine for a few days if left out on a cool counter, even after cut. Wrap in a cloth and refrigerate for longer storage.

Apples‐ store on a cool counter or shelf for up to two weeks. For longer storage in a cardboard box in the fridge.

Citrus‐ store in a cool place, with good airflow, never in an air‐tight container.

Apricots‐ on a cool counter to room temperature or fridge if fully ripe

Cherries‐store in an airtight container. Don’t wash cherries until ready to eat, any added moisture encourages mold.

Berries-Don’t forget, they’re fragile. When storing be careful not to stack too many high, a single layer if possible. A paper bag works well, only wash before you plan on eating them.

Dates‐dryer dates (like Deglet Noor) are fine stored out on the counter in a bowl or the paper bag they were bought in. Moist dates (like Medjool) need a bit of refrigeration if they’re going to be stored over a week, either in cloth or a paper bag‐ as long as it’s porous to keeping the moisture away from the skin of the dates.

Figs‐ Don’t like humidity, so, no closed containers. A paper bag works to absorb excess moisture, but a plate works best in the fridge up to a week un‐stacked.

Melons‐ uncut in a cool dry place, out of the sun up to a couple weeks. Cut melons should be in the fridge, an open container is fine.

Nectarines‐ (similar to apricots) store in the fridge is okay if ripe, but best taken out a day or two before you plan on eating them so they soften to room temperature.

Peaches (and most stone fruit)‐ refrigerate only when fully ripe. More firm fruit will ripen on the counter.

Pears‐ will keep for a few weeks on a cool counter, but fine in a paper bag. To hasten the ripening put an apple in with them.

Persimmon –Fuyu‐(shorter/pumpkin shaped): store at room temperature.–Hachiya‐ (longer/pointed end): room temperature until completely mushy. The astringentness of them only subsides when they are completely ripe. To hasten the ripening process place in a paper bag with a few apples for a week, check now and then, but don’t stack‐they get very fragile when really ripe.

Pomegranates‐ keep up to a month stored on a cool counter.

Strawberries‐ Don’t like to be wet. Do best in a paper bag in the fridge for up to a week. Check the bag for moisture every other day.