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Why You Shouldn’t Skip Breakfast

“Breakfast is the most important meal of the day,” we all know it yet about 10% or 31 million Americans do not eat breakfast. There are many reasons why breakfast is important for good health and why eating breakfast helps you keep your weight down.  Let’s take a look at some great reasons to eat breakfast!

The first benefit is that breakfast jumpstarts your metabolism after a night’s sleep.  When you wake up, your blood sugar level is usually low.  You need food to get the nutrients to supply energy to your brain and muscles for the day ahead.  When you do not eat breakfast, your body feels sluggish and lacks energy.  Your brain also feels the effects and your focus and concentration suffer due to the lack of nutrition.

Another important reason to eat a healthy breakfast is that those who eat breakfast have a healthier BMI (body mass index) and actually weigh less than those who skip it.  Studies show that people who skip breakfast may eat fewer calories but they have a higher BMI than those who don’t.  When you don’t eat breakfast, your brain tells your body to conserve calories not burn them which explains the higher BMI.

Eating a healthy breakfast of lean protein, whole grains and fruit will fill you up, provide energy and will prevent you from snacking and eating unhealthy foods during the day.  People who eat breakfast consume less fat during the day.  They also have a higher fiber intake.  Students perform better in class and have higher test scores as their brains have the appropriate fuel from eating a healthy breakfast.

So what consists of a healthy breakfast?  Eggs, whole grain toast, oatmeal, and high-fiber cereal are all excellent choices.  For those in a hurry, a protein shake with unsweetened almond milk and a few blueberries and some greens is also a great option.  Protein bars can be a good choice as long as you choose a bar that is low in added sugar and sodium.

Eating breakfast is key to having a healthy and productive day!  Eating fresh fruit as part of a healthy breakfast or enjoying fruit at work is a winning combination!  Fruit is great for your overall health! It helps you look younger and helps keep you at a healthier weight!

 

 

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What Makes Millennials Tick?

Millennials, also known as GenY, now make up the largest living generation in the United States, surpassing the Baby Boomers.  There are more than 83 million millennials and they are now the fastest growing segment of the workplace.  There are certain traits or characteristics they share due to the world and culture they were raised in. Understanding how they think and what they want and expect is very important to employ them successfully.

 

GenY care more about life-work balance than other generations.  They care more about family and are willing to take less money for fewer hours and more flexible schedules.  It’s not just about money for them.

They are super tekkie.  This group is all about technology and use smartphones, laptops and social media.   Emails and texting are how they choose to communicate rather than the old fashioned phone calls.  Twitter, Instagram, Facebook, and Snapchat are an integral part of their lives.

Since this generation was raised by the Baby Boomers, they were coddled by their parents and given all the things that their parents didn’t have.  They were given tons of attention and praise so in the workforce they expect the same type of treatment.  They were all given participation medals growing up and all expect to be treated like VIP’s no matter their talents.

Since Millennials put themselves and their lifestyle above company loyalty, they are always looking for something better to suit them.  They have no fear of job hopping and their resumes usually reflect this pattern.  If they are not happy and they are not being valued the way they feel they should, it’s onto the next job or to start their own gig.

Another characteristic about Millennials is that when they like something, they are truly passionate and they will dedicate themselves totally.  Since they grew up being team players, they have a tendency to treat their bosses as peers or friends which can be problematic.  However, once management understands the GenY mindset, they can set some boundaries and harness their talents and passion and achieve great productive results.

GenY is all about being healthy and taking care of the environment.  Having fruit and other healthy snacks available in their breakrooms is a huge benefit, and showing Millennials you care about them and their health goes a long way to keep them happy and committed to their jobs.

 

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Type 2 Diabetes and the Benefits of Healthy Fruits

Diabetes is not caused by eating too much sugar.  It is true that people who have type 2 diabetes normally have higher sugar levels in their blood than those who do not, but eating sugar does not cause the disease.  In fact, in a report published in the British Medical Journal, people who had higher fruit intake had a lower risk of type 2 diabetes.

Fruit does contain sugar.  So the amount of fruit and the type of fruit and how it is prepared does affect blood sugar levels and diabetics need to understand the differences.  For example, eating fresh fruit or frozen fruit is much healthier than eating fruit that comes in a jar or can. Processed fruits, dried fruit, and fruit juices have more concentrated sugar and those with type 2 diabetes should be careful consuming these kinds of fruit products or avoid them altogether.

Those who have type 2 diabetes need to understand about the glycemic index.  This index rates foods from 1 to 100 and it’s better for diabetics to consume foods that are low on the glycemic level to help control their blood sugar levels.  There are many fruits that are low on the index and these are the best choices for diabetics.

The following fruits are low on the GI list and are rated at 55 of less:

apples

bananas

berries (blueberries, strawberries, raspberries)

peaches

pears

avocados

oranges

plums

grapes

grapefruit

kiwi

nectarines

Eating fruit that is low on the glycemic scale is super healthy for diabetics.  Fruit is also high in soluble fiber and helps slow down the absorption of sugar into the blood.  Fruits that have pulp and have skin are especially good.  Fruit helps keep you feeling full due to the high water content.

In conclusion, eating fruit is great for people who have type 2 diabetes!  Eating fruits that are low on the glycemic index can help with healthy weight management and help satisfy a sweet tooth!  Fruits are naturally high in vitamins and minerals and low in sodium and fat.

Having fruit delivered to the workplace is a great idea to keep all employees healthier and happier!  Bananas contain potassium which is good for the brain and helps memory and focus!  Oranges are loaded with vitamin C and A which are powerful antioxidants.  Fruit delivery is a smart choice for everyone!

 

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Effect of Climate Change on Fruits and Vegetables

Climate change can have serious consequences on fruit and vegetables.  As temperatures rise and extreme weather conditions such as damaging rainfalls become more frequent, there are more “false springs.”  In the past 5 years, we have had 2 record highs and 2 false springs with damaging late freezes.  We have also had record high temperatures in February 2017.

 

fruit climate
Global cooling effects fruit

When temperatures get hotter, fruit and vegetable yields can be reduced due to lower photosynthesis and reduced pollination.  Heat also causes more internal defects and increased tissue damage to the fruit and vegetables.

Growers are challenged to find ways to adapt to the increasing temperatures.  Managing mulch to reduce soil temperatures is one method to reduce the stress on many crops.  The use of reflective materials or radiation blocks is also a way to reduce sunburn on fruits and vegetables. The use of wax reflective materials is also a way to help fruits such as apples keep their color.

The use of shade netting is also an effective technique to keep plants cooler during the hottest periods of the day.  It has proven to be very effective for both tomatoes and peppers.

Another strategy is to use water-based cooling which can reduce the effect of heat on crops.  Low water volume sprinklers have been proven to be successful during the hottest times of the day for plant cooling.

Growers are now altering the planting dates.  Planting earlier in the spring or later in the summer allows growers to avoid the hottest times of the season and improve crop production.

The strategy that is most promising is to breed new, stronger, more heat resistant fruits and vegetables.   This is a long term strategy and will require years of testing and experimentation.

Climate change can have a negative effect on both the quality and quantity of the fruit and vegetable crops.  Lower production also leads to higher costs to the consumer.  This is why it is so important to prepare now with longterm strategies to ensure our farmers can continue to have healthy and plentiful harvests in the future no matter what the temperature is.

Fruits and vegetables are essential to everyone’s diet.  Eating a diet high in fruits and vegetables is an effective tool to protect against some types of cancer, type 2 diabetes, and heart disease.  Fruit at work is an awesome way to keep employees healthier, more motivated and it helps them maintain a healthier weight.  Eat fruit and vegetables every day!

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Why You Should STOP Drinking Soda Now

 

There’s a lot of reasons why drinking diet soda is a bad idea.  Just because it has no calories and caffeine, it does not help you lose weight.  In fact, diet soda is linked to weight gain!  This is just one reason you should not drink diet soda.  Let’s take a look at other, very unhealthy reasons you should quit right now.

soda is bad
Soda kills your body!

New studies show that drinking diet soda can cause depression.  In fact, diet soda drinkers were 30% more likely to be depressed than those who do not drink soda.

Diet soda drinkers have significantly lower bone density than those who do not drink soda.  Low bone mineral density can lead to osteoporosis as you age.

The artificial sweeteners in diet soda interfere with healthy gut bacteria.  Healthy gut bacteria is essential for your energy levels, mental health and your immune system.

Diet soda drinkers are at a 30% increased risk for metabolic syndrome.  This is a metabolism disorder that can cause diabetes, weight changes, heart problems and death.

Regular consumption of diet soda is linked to increased blood pressure.

Your kidney function declines when you drink a few diet sodas a day.  Kidneys are responsible for cleaning your blood and they remove all the toxins from your body.  Keeping your kidneys healthy is key to good health and energy!

Drinking diet soda is addictive!  The caffeine and aspartame in diet soda cause your brain to release dopamine and glutamate which cause you to crave more soda.

A study from UMiami has shown that drinking diet soda on a regular basis significantly increases your risk of a heart attack.  Interestingly enough, drinking regular sugary soda does not increase your risk.

For people who like to workout and have toned muscles, drinking diet soda is not helping your skin or your muscles.  There is phosphoric acid in dark-colored diet sodas and if you drink too much of it, you can disrupt the absorption of the nutrients in your body.  The result is wrinkled skin and weaker muscles as they will not get enough nutrients.

Forget about a pearly white smile and healthy teeth!  Those who drink diet soda on a regular basis had the same amount of erosion and bad teeth as a meth or crack addict.

Boston University discovered that those who drink diet soda are up to three times more likely to get dementia or Alzheimer’s than those who don’t.  Drinking diet soda also increases your risk of stroke.

The artificial sweetener aspartame breaks down into aspartic acid, methanol and phenylalanine.  The methanol then changes into formaldehyde and then formic acid.  These chemicals are toxic to your body.

As you can see, drinking diet soda is bad for your brain, gut, heart, muscles, mood and your looks!  Diet soda has no place in the diet of a person who cares about being healthy.   There are many healthy drinks to choose from such as sparkling water with a splash of juice, iced tea, fresh lemonade, maple water and fruit infused water.

 

 

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Fruit for Athletic Performance and Stamina

Many Fruits are for Athletic Performance and Stamina but these are the best.

workout fruit
Eat certain fruits when you workout –>

When most people think about athletic strength and diet, protein is the most popular food.  Protein does build muscle and it also repairs them after a heavy workout.   Fruits and veggies contain micronutrients that are necessary for optimal health and performance.  These powerful nutrients produce energy and help tissue recovery during athletic training.  If the body does not get enough fruits and veggies, the body can suffer fatigue and muscle damage.  Lack of these foods can also cause a  lack of muscle strength and it can adversely affect the immune system.  Fruits and veggies are necessary for sports performance, recovery and overall fitness.

For those who exercise at a very high level, there can be a higher risk of illness and infection.  Athletes need more anti-oxidants contained in fruits and veggies to stay healthy.  Vitamins A, C, E and  magnesium and potassium come from fruit and keep the immune system strong.  They also provide strength to the muscles.  These anti-oxidants protect the body against free radicals which can damage cells.  

Vitamin C is found in berries, oranges, grapefruit, kiwi, brussels sprouts and kale.  Vitamin C supports the white blood cell production and keeps the immune system healthy.

Vitamin E is found in olive oil, seed oils, kale, tomato, spinach and other leafy green veggies.  Vitamin E improves stamina during exercise.

The B Vitamins help with energy metabolism, muscle and nerve conduction.  They are in legumes, nuts, seeds, veggies and fruits.

Magnesium and potassium are all necessary for healthy muscles and nerve function.  These minerals are in green veggies, avocado, figs, apricots and bananas.

Quercetin is a flavonoid in fruits and veggies It improves mental and physical performance and can reduce risk of infection during heavy exercise.

Its easy to add more fruits and veggies to your diet.  Try a breakfast smoothie with your favorite fruits or bring an apple or banana to work to snack on during the day!  Its important to get 5-7 servings per day to keep your body healthy and for better workouts!

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Ways to Keep Fresh Produce Fresh

Produce fresh longer
Keep produce fresh longer

Fresh Produce is expensive and it’s perishable so finding ways to keep it fresher longer is a cool thing.  Here are some great tips how to prevent our fruits and veggies from ending up in the trash!really great tips how to

1.  Bananas that ripen too fast and get soft:

To prevent the bananas from ripening too fast, just wrap the stems tightly with plastic wrap.  This reduces the amount of ethylene emitted from the fruit.  This gas causes other fruits and veggies from ripening too fast. Try to keep bananas separated from other fruits and veggies.

2.  Soft Celery:

To keep celery from getting rubbery, wash and dry the stalks and then wrap them tightly in aluminum foil.  This will keep celery fresh for a few weeks.

3.  Limp Lettuce:

Line the crisper drawer with paper towels.  The paper towels will absorb excess moisture and keep produce crunchier!

4.  Moldy Berries:

Rinse the berries in a vinegar and water bath (one part vinegar to three parts water).  Then rinse again with water to get rid of the vinegar taste.  The vinegar kills bacteria which helps prevent mold growth.

5.  Potatoes Sprouting:

Throw an apple in bag  with potatoes.

6.  Mushrooms that get Slimy:

To keep mushrooms fresh, put them in a paper bag. D0 not plastic which keeps the moisture in and causes mushrooms to mildew.

If you can keep the moisture, then you’ll keep your greens longer.

When it comes to Bananas, Place plastic wrap around the crown of your banana.  Bunch to keep them lasting longer. Side note: If you want them to ripen super fast, place them in a closed plastic bag.

Since they emit so much Ethylene gas, they’ll ripen quickly when the gas is trapped by the bag.

Keep them in a bowl with a paper towel, and cover with plastic wrap. The paper towel will absorb the excess moisture.

When it comes to chopped up salad greens, your worst enemy is moisture.

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Why Have Fruit Delivered to your office?

Why Have FruitDelivery to your office?

Benefits to your company-performance and productivity:healthy fruit at your desk

*Studies show that healthy employees are 20% more productive.  V.S. than those who are not healthy.  

*Employees who are at a healthy weight are sick.  And have lower healthcare costs than obese workers.

*Company provided fruit shows employees. You care about their health and is great for motivation!

*Fruit is loaded with natural sugar which improves energy and helps the brain focus!

Employee Benefits of FruitDelivery

*Eating more fruits and veggies protects against cancer, second to giving up smoking!

*With fruit available in the breakrooms, employees will grab fruit which is healthy.  Also less in calories than junk food found in vending machines!

*Eating Fruit helps employees maintain a healthy weight. Fruit is also great for those looking to loose weight.  Fruit fills you up with good stuff and is low in calories!

For a smooth move functioning of the body, you need an ample amount of Fruit.  Nutrients that supplied by fruits in a natural way.

The human body is an complex system and millions of complex reactions take place in it all the time.

With a busy lifestyle, our eating habits have become packed.  Packed with preservatives and processed foods.

That are not only devoid of essential nutrients but can also cause some harm to the body.

When you become ill or develop any health disorders, these can be avoided.  Also can be treated with a healthy diet rich in fruits.

Research suggests that good mood may lead to greater preference.  For healthy foods over indulgent foods.

Fruits boost your immune system and keep you in perfect health. Eating fruit and vegetables may promote emotional well-being among healthy young adults.

Cool Companies who want to promote a healthy work environment and improve productivity.  They have fruit delivered to the office!  Now you can too by calling Fruit Fresh Delivery at 561-404-9874 or visit us at www.fruitfreshdelivery.com.  We serve all  Florida and we will give you a free box of fruit for you to check us out!