Why Fresh Produce Goes Bad So Fast

Nothing is predestined: The obstacles of your past can become the gateways that lead to new beginnings.

Ralph Blum

Why Fresh Produce Goes Bad So Fast

Many fruits and vegetables produce ethylene gas, a colorless, odorless gas, as they begin to ripen. Some foods aren't affected much by ethylene gas, while others are extremely sensitive to it.

When these sensitive fruits and vegetables come in contact with ethylene gas, they began to ripen at a much faster rate than normal. This leads to premature rotting and a shorter shelf life. This is why you should never store salad staples like mushrooms and peppers with lettuce. The ethylene from the mushrooms and peppers will rot the lettuce faster.

But with some strategic storage, you can extend the shelf life of your fresh fruits and vegetables. The ethylene-producing foods below should never be stored in the same basket, drawer, or shelf as the ethylene-sensitive foods listed. Store foods on the top list separate from foods on the bottom list to help your fresh food last longer.

Ethylene-Producing Produce

apples apricots avocados bananas blueberries cantaloupes citrus fruit cranberries figs guavas

grapes green onions honeydew kiwi mangoes melons mushrooms nectarines okra papayas

passion fruit peaches pears peppers persimmons pineapple plantains plums/prunes tomatoes watermelons

Ethylene-Sensitive Produce

asparagus broccoli brussel sprouts cabbage carrots cauliflower chard cucumbers

eggplant endives escarole green beans kale lettuce parsley peas

potatoes romaine spinach squash sweet potatoes watercress yams

Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn't arrived yet. I have just one day, today, and I'm going to be happy in it.
Groucho Marx

fight of colds

Optimism is essential to achievement and it is also the foundation of courage and true progress. Nicholas M. Butler

FIGHT OF COLDS

It may not be a surprise but now there is even more evidence that regular exercise stimulates immune cell activity helping to fight off colds and infections. If you are one of those unlucky ones who gets frequent colds and can't shake them off quickly then try moving your body more. It is pretty clear now that regular physical activity is necessary to boost your immune system.

Nieman and his colleagues found exercising stimulates the movement of immune cells throughout the body about three hours after a workout. The more often a person exercises, the more often their immune cells will be on high-alert for invading pathogens. "It's the frequency, and getting the cells moving," he said. "That's what provides the top-level protection of the body."

The study was published online Nov. 1 in the British Medical Journal.

When considering nutritional support for the immune system a healthy diet rich in lean proteins, complex grains, vegetables and fruits will supply important nutrients to support the immune system. However, additional nutritional support is often necessary to provide higher doses of antioxidants and vitamins and minerals that may not be provided by one's diet.

Strengthening Exercises: Resistance training increases muscle mass which improves metabolism benefiting immune cell activity and function.

How Many Strength Training Workouts Should You Do Per Week?

 

Although the research on the number of strength training workouts you should do per week varies between studies based on age groups and goals, there is a consistency among all of them about the minimum you should complete.
The minimum amount of resistance based workouts you should do per week is two.
Ideally you would do 2-3 total body strength training workouts per week that are intense enough to cause momentary muscle failure. This will help in increasing natural growth hormone and many other fantastic ant-aging and weight loss benefits.
Another tip to keep in mind is that these workouts do not have to be long or contain dozens of sets. Typically, 4-6 exercises totaling 16-20 sets per workout is plenty as long as the exercise sets are intense enough to stimulate a physiological response.

Cardiovascular Exercise: Walking just 30 minutes a day can have a great benefit on helping  to activate immune cells. Stop immediately if you feel any pain in any muscles or joints of the body. Consult with your doctor or healthcare provider to identify the cause of the pain.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. Helen Keller

excuses

The person who really wants to do something finds a way; the other person finds an excuse. 

Author Unknown

What is your excuse?

Click on the link below;

·        
http://www.youtube.com/watch?v=2TniO96pulY

Don't look for excuses to lose. Look for excuses to win.

Chi Chi Rodriguez

It doesn't matter where you have been, it is where you are now and the direction in which you are heading.

Donald S.Neviaser

7 Tips for Ordering Healthy Sushi

A staple in Japanese culture for centuries, sushi has become popular in the United States and touted for its health benefits. Sushi is high in vitamin E, magnesium, calcium, iron, and antioxidants, and it can be loaded with heart-healthy omega-3 fatty acids, known for lowering blood pressure and cholesterol. But not all sushi is good for you. Some specialty rolls, appetizers, and other menu items are high in calories, fat and sodium. Use these simple tips to upgrade your sushi order.
1. Take it easy on the soy sauce.
This traditional dipping sauce is pretty much liquid sodium. A tablespoon is loaded with 920 mg of sodium (half of the daily recommended intake for adults). So choose the low-sodium sauce when possible—it has about half as much sodium and add water.
2. Skip imitation meat.
Many items like the popular California roll are made using imitation crab meat, which has tons of sodium. A typical California roll can have as much as 500 calories and 1000 mg of sodium. So stick with rolls that offer the real thing like fresh tuna, salmon, or king crab.
3. Opt for brown rice.
As sushi becomes more and more mainstream, restaurants are starting to offer brown rice in place of white rice for the health-conscious patron. This hearty grain is packed with antioxidants and fiber.
4. Avoid anything crunchy (tempura) or creamy.
Tempura just means that it's deep-fried and loaded with saturated fat. So steer clear of battered dumplings, fish, and popular options like the spider roll (deep-fried soft shell crab). Also, watch out for creamy rolls filled with cream cheese, mayonnaise, or mayo-based sauces. They're packed with calories and fat. Instead, choose fresh or steamed vegetables and rolls with raw fish flavored with low-sodium soy sauce, ginger or wasabi.
5. Eat a seaweed salad.
Low in calories and loaded with nutrients (magnesium, folate, calcium, iodine, and vitamin K), seaweed is a filling and healthy appetizer option.
6. Limit your order.
Rolls are often not viewed as a full meal even though they often have the same amount of calories as your favorite dishes. Order a single roll and a seaweed salad or edamame to keep your calorie count under control.
7. Choose sashimi.
A straight-forward helping of raw fish (no rice or other toppings) is low in calories and gives your body a boost of heart-healthy omega-3s.
Can't decide what to order? Two of my favorite healthy rolls are the Spicy Tuna Roll (290 calories, 11 g fat, 25 g carbs) and the Caterpillar Roll (with tuna instead of eel) (247 calories, 4 g fat, 27 g carbs).

It's the little details that are vital. Little things make big things happen.

John Wooden

10 Energy-Boosting Snacks for the Office

Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives. William A. Foster

 

10 Energy-Boosting Snacks for the Office

If the mid-afternoon energy slump is putting a damper on your workday, try one of the delicious snacks below a couple hours after lunch. These healthy snacks will give your mind and body a much-needed energy boost.

1. Oatmeal and Blueberries

Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer. Top off 1/2 cup of hot oats with 1 cup of fresh blueberries, which are packed with nutrients that help promote brain function.
Nutrition facts: 243 calories, 56 g carbs, 5 g protein, 2 g fat

2. Spinach Salad

Mix up a fresh salad with 2 cups of spinach (rich in energy-boosting magnesium), 1 cup of antioxidant-packed strawberries, and 1/2 cup of black beans and one large hard-boiled egg for extra protein.
Nutrition facts: 200 calories, 35 g carbs, 17 g protein, 6 g fat

3. Oranges and Almonds

Staying hydrated helps you stay energized. In addition to drinking water throughout the day, eat fruits like oranges, which are 90 percent water. Pair one large orange with an ounce of raw almonds, which are loaded with fiber, protein, and heart-healthy fat.
Nutrition facts: 230 calories, 23 g carbs, 7 g protein, 14 g fat

4. Carrots and Hummus

10 carrots pair well with 1/2 cup of hummus. This low-calorie combo is packed with beta-carotene, fiber, and healthy fat to help you feel full throughout the afternoon.
Nutrition facts: 245 calories, 26 g carbs, 11 g protein, 12 g fat

5. Low-Fat Cottage Cheese and Pineapple

Half a cup of low-fat cottage cheese is high in protein and calcium, while 3/4 cup of fresh pineapple offers a sweet topping that can decrease inflammation in the body and improve digestion.
Nutrition facts: 170 calories, 21 g carbs, 17 g protein, 2 g fat

6. Yogurt, Granola, and Cherries

Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract. Add some crunch to 1 cup of yogurt by mixing in 1 cup of low-fat, fiber-rich granola and 1/2 cup of dark cherries for a punch of antioxidants and phytonutrients.
Nutrition facts: 319 calories, 67 g carbs, 12.8 g protein, 4.5 g fat

7. Kashi Cherry Chocolate Granola Bar

While an unprocessed snack of fresh fruits and veggies is preferable, stock your desk drawer with granola bars to bail you out when you're crunched for time. Kashi granola bars are packed with fiber, and they make a great on-the-go snack.
Nutrition facts: 120 calories, 24 g carbs, 5 g protein, 2 g fat

8. Pear and Cheese

This simple snack is low in calories and perfect for portion control. A pear and a fat-free mozzarella cheese stick are rich in calcium, vitamin C, potassium and fiber.
Nutrition facts: 160 calories, 26 g carbs, 9 g protein, 2.5 g fat

9. Apple and Almond Butter

Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fiber.
Nutrition facts: 285 calories, 32 g carbs, 6 g protein, 16 g fat

10. Edamame

Snack on a 1/2 cup of edamame for a delicious, calorie-controlled snack that's rich in fiber and protein. You can buy edamame fresh at the supermarket or keep a bag of frozen edamame in the freezer.
Nutrition facts: 100 calories, 9 g carbs, 8 g protein, 3 g fat

Quality means doing it right when no one is looking. Henry Ford

How to Control Cravings at Work

Good judgment comes from experience, and often experience comes from bad judgment.

Rita Mae Brown

How to Control Cravings at Work

Stress is a major contributor to food cravings, especially when you’re trapped in the office. As your body reacts to stress, your stress hormones increase. This creates an increase in grehlin, a hormone that stimulates feelings of hunger, which can lead to cravings even when you aren’t hungry. While we can’t cancel your big meeting, move your deadline, or tell your boss to back off, we can help you deal with the munchies by following four simple steps:

Step 1: Ditch the junk.

Remove the candy bowl from your desk and empty your drawers of chips and crackers. The less temptations around you, the more likely you are to eat healthy. Surround yourself with healthier snack options like apples, grapes, baby carrots, grape tomatoes, Kashi Go-Lean cereal, or trail mix. Eating fiber-rich foods like these will help you feel full longer, making you less likely to give in to cravings.

Step 2: Plan ahead.

Prepare your meals and snacks the night before. Only bring what you need. Instead of bringing an entire container of almonds or other snack foods to the office, divide proper portions into plastic bags or containers. This will help you avoid overeating (even the healthy snacks) when you’re snacking and busy at your desk. Bringing your own snacks will also help you avoid the office snack table or vending machine.

Step 3: Make time for meals.

Within 30 minutes of waking up, eat a meal with carbs, protein, and healthy fat, such as toast with almond butter. A morning meal not only boosts your metabolism and energy, but also helps you fight cravings by keeping your blood sugar levels steady throughout the day. If you let yourself get too hungry, you’ll be more likely to choose unhealthy snacks. While it’s tempting to stay at your desk and finish projects at lunchtime, block off 30 minutes a day in your calendar for a healthy meal.

Step 4: Eat healthy snacks throughout the day.

Even when meetings are piling up and your phone is ringing off the hook, eat something. Why? As your blood sugar levels decrease from not eating, cravings for carbohydrate-rich foods increase, so you’ll be more likely to succumb to unhealthy cravings. Avoid low blood sugar by keeping grab-and-go options like bananas and almonds at your desk.

With every experience, you alone are painting your own canvas, thought by thought, choice by choice.

Oprah Winfrey

Take pride in What you do

Pride is a personal commitment. It is an attitude which separates excellence from mediocrity.

·         Alabama Strength Coach - Scott Cochran

·         Click on link below;

·         http://www.youtube.com/watch?v=UwpuRp0cOxQ

You can't give people pride, but you can provide the kind of understanding that makes people look to their inner strengths and find their own sense of pride Charleszetta Waddles

Health is not valued till sickness comes. Thomas Fuller

 

What Happens to Your Body When You Drink a Can of Coke?

Have you ever wondered why Coke comes with a smile? Because it gets you high. They removed the cocaine almost 100 years ago. Why? Because it was redundant.

·         In the first 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavour, allowing you to keep it down.

·         20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (And there’s plenty of that at this particular moment.)

·         40 minutes: Caffeine absorption is complete. Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

·         45 minutes: Your body ups your dopamine production, stimulating the pleasure centres of your brain. This is physically the same way heroin works, by the way.

·         > 60 minutes: The phosphoric acid binds calcium, magnesium, and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

·         > 60 minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium, and zinc that was headed to your bones as well as sodium, electrolytes, and water.

·         > 60 minutes: As the rave inside you dies down, you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth. This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.)

Small note regarding Diet Coke; the consumption of diet soda elevates blood sugar. Studies suggest that artificial sweeteners cause body weight gain, theoretically because of a faulty insulin response. The researchers also acknowledged that diet soda drinkers were less likely to consume healthy foods, and that drinking diet soda flavored with artificial sweeteners more than likely increases cravings for sugar flavored sweets.

He who has health has hope; and he who has hope has everything. Arabic Proverb

The difference Between a Winner and a Loser

Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while, you do them right all the time. Winning is habit. Unfortunately, so is losing. Vince Lombardi

 

http://www.youtube.com/watch?v=BcXYB-4kOl4&feature=player_embedded

Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown. Ross Perot