Keep your Veggies Fresh Longer

Have you ever wondered why sometimes your lettuce will stay fresh for a week and other times only a few days? In my experience I can not tell you how many times I have had to throw out lettuce or other veggies because they went "bad" before I got around to eating them. This hastening of the life of your produce is from ethylene gas, a naturally occurring gas many fruits and vegetables produce, and its colorless, and odorless. 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 (commercial growers use this to ripen the produce at the factories after picking). In nature ethylene gas serves as a hormone in plants. "It acts at trace levels throughout the life of the plant by stimulating or regulating the ripening of fruit, the opening of flowers, and the abscission (or shedding) of leaves." [http://en.wikipedia.org/wiki/Ethylene ]


So now what? With a little planning you can prolong the life of your produce by avoiding certain combinations of veggies in the same drawers. For example, you should never store salad staples like mushrooms and peppers with your lettuce. The ethylene from the mushrooms and peppers will rot the lettuce faster.

Follow the guide below and you should have longer lasting produce immediately.

Ethylene Producing Produce:

 apples
 apricots
 avocados
 bananas
 blueberries
 cantaloupes
 grapes
 green onions
 honeydew
 kiwi
 mangoes
 melons
 passion fruit
 peaches
 pears
 peppers
 persimmons
 pineapple
 citrus fruit
 cranberries
 figs
 guavas
 mushrooms
 nectarines
 okra
 papayas
 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

Mind Over Matter

Saturday October 8th, 2011 was a day for overcoming some fears I have while riding. I've been cycling on a regular basis for about 7 years now. In that time I have improved my skills in many ways, through learning from the experts, practicing what I have learned, to teaching newbies, to just getting out there and trying it myself. Well that good Saturday in October showed to be one of those days to just getting out there and give it a try on my own days.

Our route was to include a road in the Santa Cruz Mountains called Mt Madonna. This road I knew was going to be tough due to its steepness, but what I didn't realize was its actual terrain was. You enter Mt Madonna from Redwood Retreat rd. of Watsonville rd. The lower half of this road was mostly loose gravel; keep in mind it had rained earlier this week so at least the gravel was sticking to the ground underneath. However when you get into Mt Madonna it immediately starts into the 8% grade and does not give up till you hit the top where there is a huge Redwood tree in the middle of the road and you gladly join Summit.

Mt Madonna would best be ridden on a Mountain bike or CycloCross bike, however we rode our slick tire road bikes because we had a route we were doing that would take us 80 miles around. No mountain biker would want to ride 85 miles on road just to enjoy the 5 unrelenting miles of Mt Madonna on their mountain bike. I learned very quickly to get my butt back (just like in mountain biking) to keep traction on the rear wheel, and also learned to use "perfect circles" in my pedal stroke. Every pedal stroke that had more torque than the last would cause the rear tire to spinout and slide out from under me, like fishtailing on a motorcycle (yes I have experience at that too). This was a bit unnerving, but I managed to stay upright and took this climb slow and methodical. Not only was the road full of gravel, roots and very large potholes, but then at the second half of the climb the terrain changed to leaves and mud.

Again it took all my focus to keep traction on the rear wheel during the second half of the climb as there were pitches of 12%+ at times. For me this climb came down to mind over matter. I had to stay focused at keeping consistent circles, weight back, look up ahead to take the best line, don't pull too much on the handlebars or you will pop a wheelie. I also had to keep telling myself others have climbed this road in much worse conditions and made it up safely therefor you can do it too. Thankfully I had a ride partner with me that day and he had done this road many times before too, so he was able to show me the best lines over the terrain so as to keep traction without sliding out.

When we finally arrived at the top, I was both excited to be done with the off roading, but also a HUGE sense of accomplishment to have been able to conquer that road on my first attempt but to keep it together avoid the negative self-talk and stay Rubber Side Down.
Next time you want to attempt something that may sound a little difficult, remember to stay focused, stop the negative self-talk before it starts and find the fire within you to just keep going. You can persevere if you put your mind to it.

Sushi Anyone?

Today was a rough go for me personally, BUT work wise I had some great client sessions. In a short few minutes of free time I had today I came across an article on the calorie and fat contents of Sushi. I found it very interesting and thought I would share my thoughts and reactions to the article. The basic premise of the article was that you should avoid the sushi rolls which contain Tempura, cream cheese, mayo, and mayo based creams on or in them. This is a very valid point to some extent. As a nation we are heavy compared to the rest of the world, and because such we do need to be careful of the foods we put in our mouths. However some of the benefits of Sushi are; it 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. Here are some of my sushi order suggestions.... 1. Take it easy on the soy sauce. Think of this dipping sauce as 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. 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, and Eel. 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 or cucumber 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 (247 calories, 4 g fat, 27 g carbs). So next time you go out for Sushi think twice before ordering the Shrimp Tempura roll, or Tempura veggies. Opt for the brown rice, sashimi, edamame, and seaweed salads and you will be making GREAT choices!

Long Time Passed...Thoughts on Calories and Holidays

I can't believe it has bee over a year since I last put up a blog topic. It seemed to me back then too much time to put into everyday researching a new subject and analyzing it then writing about it. I have since realized I don't need to go that far, this is just a blog for peets sake, right?!?! Well then where should I begin, I believe skipping through all the crud that has happened over this past year and a half. Getting right to the here and now. Well that sounds all fine and dandy so here we go...... This month, October is my favorite month of the year for many reasons, my father and sisters birthdays, the Fall season, changing of the leaves, cool weather, sweaters and cuddling by the fire, oh and Halloween. Yes I do LOVE this month so much. It also means many of us will start into the old routines of eating heavier foods and usually more of it, then to top that off we exercise less cause its too cold outside or its raining. Well what can we do? How can we break this cycle? Only YOU can break that cycle, just like we all make a New Years resolution, do it now. Make that resolution with yourself NOT to stop exercising, and NOT to over indulge in holiday meals and deserts. I'm not saying don't have any of the holiday meals, but be more cautious about how much you eat, and how much you exercise. Remember no matter what when it comes to maintaining your body weight, comes down to this simple equation..."Calories In = Calories Out" in order to maintain your current weight. If you know a big meal is going to be coming up, instead of "eating first and paying for it later", try this simple concept....Get your calories expenditure in the PLUS side to allow for the extra calories later and then you won't have to feel so bad about the few extra calories you will consume. Don't get me wrong this doesn't mean have 5000 kcal during that family holiday meal, you still need to keep it manageable. So before your next big meal, pay the bill first (your exercise) so you know how much you can afford to eat without gaining an ounce. My plan this holiday season, keep it light, keep it active, and keep it positive. Whats yours????

Eat nuts and lower your cholesterol

Nuts aren’t as bad for you as we once were told, and you shouldn’t cut them out of your diet. This is because nuts are excellent sources of protein, minerals, "good" monounsaturated fats and other nutrients, and they're good for the heart. Studies have shown eating 2.4 ounces of nuts everyday will help lower bad and total cholesterol in people with elevated LDL cholesterol and who are not obese. Lowering ones cholesterol also has a correlative effect on heart disease risk and could potentially lower one out of the risk category which can be beneficial on one’s health insurance benefits too. Here are six of the healthiest and what makes them good for you. Walnuts (not just for heart health): They are a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts also contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. But that's not all--in a study in the August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in walnuts, including three new tannins, with antioxidant activity so powerful they described it as "remarkable." Walnuts are incredibly healthy for the heart. They have been shown to lower Total cholesterol and LDL your bad cholesterol. Walnuts have also helped improve the elasticity of the arteries, and reduced levels of vascular cell adhesion molecules, which play a major role in the development of atherosclerosis (hardening of the arteries). Almonds: Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Also, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. They're also great for the colon. Animal studies on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds' high fiber content. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries. Cashews: Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin. Pecans: Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Brazil Nuts (ladies pay close attention to this one): These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer. Macadamia Nuts: These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol. Conclusion: A word to the wise, because nuts are calorie dense and high in fats they must be eaten in moderation. If you aren’t already eating nuts feel free to add them to your diet. If you are already eating them, try to get the variety of them instead of the same old one’s every day. But what is most important is moderation; you only need up to 2.4 ounces a day of nuts to have the health benefits of lower cholesterol and decreased heart disease.

It’s BBQ time, But don’t Char the Meat

As the weather is beginning to heat up, many of us look forward to the great American summer pastime of backyard grilling. Yet, recent research indicates that grilling meats, such as beef, poultry and fish, may pose certain health risks. According to the American Institute for Cancer Research (AICR), cooking these foods at high temperatures, especially over an open flame, produces substances called heterocyclic amines, or HCAs, which have been shown to cause tumors in animals. While the risk to humans is less clear, there is concern that high levels of HCAs may increase the risk of breast, colon, stomach and prostate cancers. In addition to HCAs, another class of cancer-promoting substances, polycyclic aromatic hydrocarbons, or PAHs, are formed when fat from meat, poultry or fish drips onto hot coals or stones, causing flare-ups. PAHs are deposited onto the food when smoke and flames are allowed to reach the food. So what does this mean for your backyard BBQ this weekend? Here are a few tips on how to keep those high heat flare-ups under control, and minimize the formation of HCAs and PAHs but still enjoy the barbequed food you love. • Clean the grill thoroughly before cooking to remove any charred food debris left over from previous uses. • Place meat on aluminum foil rather than directly over the coals to avoid letting juices and fat drip into the fire and to prevent charring. • Choose lean cuts of meat to grill rather than higher-fat varieties, also trim any visible fat and remove skin from poultry. • If using starter fluid on charcoal, allow the excess to burn off before putting the food on the grill. Never reapply starter fluid while cooking. • Marinate meat using an oil-free marinade (citrus and vinegar marinades are great alternatives). Marinating meats for as little as 10 minutes may significantly reduce the formation of HCAs. • Consider pre-cooking meat, poultry, and fish in the oven until almost done and then finishing on the grill to give it that great grilled flavor. • You can still grill vegetables, fruits or veggie burgers. Unlike meat, these foods do not form cancer-causing substances when prepared on the grill. • Grill at a lower temperature away from direct flame and raise the cooking rack to the highest position. • Use tongs or a spatula to turn food. Piercing the meat with a fork allows juices and fat to drip down onto the coals and cause flare-ups. • Have a spray bottle filled with water to keep coals and flames under control. • Last if you burn your food, scrape off all charred or burnt portions of food before eating.

Making Time

Many people ask me how do you have time to workout? They then follow it up with, "I can barely find time to get my teeth brushed in the morning let alone set aside an hour a session a few times a week plus drive time." My response is one that I live by and that is, "You must make the time". It's not about finding the time and trying to get in your fitness training when you can, but make it part or your daily or weekly routine. Yes it should be just as routine as going to work, going to bed, and oh yes paying those dreaded bills. Period. In order to make this work first you need to figure out are you a morning person, or an late night owl. That will help you make a better choice about your fitness training as a before or after work routine. Once you have your preferred time chosen then decide do you need a workout partner, are you motivated enough to do it on your own, or do you need direction from a trained professional. Whatever it is make the decision and stick to it for a month before deciding to make any changes. As we start new endeavours in our lives many times we don't give it enough time to really sink and and start working for us. So if you choose going alone, do it and do it for at least a month before you change up to either working out with a friend or colleague, or choosing a trainer. Now the trainer choice is a hard one to swallow because that has a cost associated to it every time you see them. However if you are looking to have direction and clarity in your fitness training, paying a professional to show you what you should be doing is well worth its cost. But I digress here. Getting back to why should you exercise on a regular basis and is it really worth the extensive time spent. Of course it is worth the time spent, its your health and longevity we are talking about. Asking that question is just like asking should I go to see my health care provider if I am getting a sinus infection...Yes you do because you want to get and stay healthy. Doing a regular fitness training regimen is part of a healthy lifestyle. It helps with keeping diabetes in check, it keeps the dreaded numbers on the weight scale down, and it keep our hearts and minds in top notch condition to be able to carry out the rest of our daily lives to the best that we can. So the next time someone asks you how can you possibly make time in your busy life for another routine in your schedule, remind them it their health that is in jeopardy if they don't.