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Alcohol use: Weighing risks and benefits

January 7th, 2023

Covon Gutierrez

THIS IS A TEST

Alcohol use: Weighing risks and benefits

Moderate alcohol use has possible health benefits, but it’s not risk-free.

By Mayo Clinic Staff

Understanding the risks and any possible health benefits of alcohol often seems confusing; that’s understandable, because the evidence for moderate alcohol use in healthy adults isn’t certain.

Researchers know surprisingly little about the risks or benefits of moderate alcohol use in healthy adults. Almost all studies of lifestyle, including diet, exercise, caffeine, and alcohol, rely on patient recall and truthful reporting of one’s habits over many years. These studies may indicate that two things may be associated with one another, but not necessarily that one causes the other. It may be that adults who are in good health engage in more social activities and enjoy moderate amounts of alcohol, but that the alcohol has nothing to do with making them healthier.

Any potential benefits of alcohol are relatively small and may not apply to all individuals. In fact, the latest dietary guidelines make it clear that no one should begin drinking alcohol or drink more often on the basis of potential health benefits. For many people, the possible benefits don’t outweigh the risks and avoiding alcohol is the best course.

On the other hand, if you’re a light to moderate drinker and you’re healthy, you can probably continue to drink alcohol as long as you do so responsibly.

Here’s a closer look at alcohol and your health.

Defining moderate

Moderate alcohol use for healthy adults generally means up to one drink a day for women and up to two drinks a day for men.

Examples of one drink include:

Beer: 12 fluid ounces (355 milliliters)
Wine: 5 fluid ounces (148 milliliters)
Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

Pros and cons of moderate alcohol use

Moderate alcohol consumption may provide some health benefits, such as:

Reducing your risk of developing and dying of heart disease
Possibly reducing your risk of ischemic stroke (when the arteries to your brain become narrowed or blocked, causing severely reduced blood flow)
Possibly reducing your risk of diabetes

However, eating a healthy diet and being physically active have much greater health benefits and have been more extensively studied.

Keep in mind that even moderate alcohol use isn’t risk-free. For example, even light drinkers (those who have no more than one drink a day) have a tiny, but real, increased risk of some cancers, such as esophageal cancer. And drinking and driving is never a good idea.

Risks of heavy alcohol use

While moderate alcohol use may offer some health benefits, heavy drinking — including binge drinking — has no health benefits.

Heavy or high-risk drinking is defined as more than three drinks on any day or more than seven drinks a week for women and for men older than age 65, and more than four drinks on any day or more than 14 drinks a week for men age 65 and younger.

Binge drinking is defined as four or more drinks within two hours for women and five or more drinks within two hours for men.

Excessive drinking can increase your risk of serious health problems, including:

Certain cancers, including breast cancer and cancers of the mouth, throat, esophagus and liver
Pancreatitis
Sudden death if you already have cardiovascular disease
Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
Stroke
High blood pressure
Liver disease
Suicide
Accidental serious injury or death
Brain damage and other problems in an unborn child
Alcohol withdrawal syndrome

When to avoid alcohol

In certain situations, the risks of alcohol may outweigh the possible health benefits. For example, check with your doctor about drinking if:

You’re pregnant or trying to become pregnant
You’ve been diagnosed with alcoholism or alcohol addiction, or you have a strong family history of alcoholism
You’ve had a hemorrhagic stroke (when a blood vessel in your brain leaks or ruptures)
You have liver or pancreatic disease
You have heart failure or you’ve been told you have a weak heart
You take prescription or over-the-counter medications that can interact with alcohol

Deciding about drinking

If you don’t drink alcohol, don’t start because of potential health benefits. However, if you drink a light to moderate amount and you’re healthy, you can probably continue as long as you drink responsibly. Be sure to check with your doctor about what’s right for your health and safety.

How alcohol Impacts our health

January 5th, 2023

Covon Gutierrez

All About Alcohol: How alcohol Impacts our health.

Alcohol: How alcohol Impacts our health.

Alcohol is a poison that negatively impacts our health on many levels. It impacts our mental, spiritual, and physical health.

Physical Impacts

It literally kills brain cells. Poisons every organ in our body and disrupts our central nervous systems and impairs communication between our brain and our nervous system and the rest of our body.

Mental Impacts

It leaves our brain in a mental fog, depression, addictive substance, cravings.

Spiritual Impacts

Disconnected from God and nature.

Useful Tools

Apps such as Reframe, 24 hours, Guide, Days, can help reduce alcohol consumption.

Historical Reference for Alcohol

Raw Foods and Depression

January 7th, 2019

Covon Gutierrez

Can Food Fight Depression?

Foods and Supplements That May Help Fight Depression

Food for Mental Health: Studies show that carefully chosen fruits, vegetables, and dietary supplements can help improve your mental health

There are pros and cons to taking any dietary supplement. You might find yourself asking, “Will my body actually absorb all the nutrients the supplement contains? Will the benefits be as effective as if I were to purchase whole foods? Are supplements worth the cost?” The truth is that some supplements can do what your diet can’t do to keep you healthy, either because your diet isn’t providing enough of an essential nutrient or because the supplement contains beneficial substances not found in food. Unfortunately, solid research on the effects of specific foods and supplements on mental health issues like depression is lagging behind the research confirming their benefits on physical health. The good news is that science is catching up; here’s what studies reveal.

Raw Foods to Improve Mood

If you’re looking for a clear path to better long-term health, your first step could be eating more fresh fruits and vegetables on a regular basis. Studies show that in addition to physical benefits, the more fruits and veggies you eat result in better mental health, as well. Over the past few decades, researchers have found compelling evidence that people who eat fruits and vegetables have fewer symptoms of depression, stress, and overall negativity. Research also shows that those who eat the most fruits and vegetables are generally happier, feel more satisfied, and find more purpose and fulfillment in their lives than those who eat fewer or none.¹ Now, researchers at the University of Otago in New Zealand have delved a little deeper.¹ They surveyed more than 400 young adults ages 18 to 25 about their typical eating habits when it comes to raw versus cooked, canned, or otherwise processed fruits and vegetables. They found significantly fewer symptoms of mental illness and overall feelings of positivity, life satisfaction and fulfillment in those who consumed the most servings of raw fruits and vegetables, compared to those who ate more canned, cooked, and otherwise processed produce. The researchers narrowed down the top 10 raw fruits and vegetables they found to be associated with better mental health and fewer symptoms of depression. These include carrots, dark leafy greens such as spinach, lettuce, cucumber, apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit.

The Mediterranean Diet

Fresh fruits and vegetables are key components of the Mediterranean Diet, which has also been found to have benefits for mental health. One study looking at the dietary habits of adults age 65 and older living in the Mediterranean region found that those who reportedly followed a traditional Mediterranean diet reported significantly less depression than those who did not stick to the diet.² As a group, they were also more physically active, more educated, and had fewer cases of diabetes, suggesting that a combination of factors may influence depression levels rather than one simple factor such as diet. In this study, daily tea drinking was also associated with significantly lower levels of depression. Years of research also suggest that sticking to a Mediterranean-style diet helps ensure you not only get enough fresh fruits and vegetables but also grains, legumes (dried beans, lentils and peas) and seafood to ensure a steady supply of nutrients associated with lower levels of depression. One of the most studied of these nutrients is omega-3 fatty acids, found in oily fish such as mackerel, salmon, sardines, and herring. Omega-3’s are also produced in your body from substances in flaxseeds, walnuts, soybeans and leafy green vegetables.

What About Supplements?

Omega-3 fatty acids are also packaged as dietary supplements. Scientists began looking at the mental health-omega 3 connection decades ago, when studies found omega-3 fatty acid deficiencies in the blood cells of depressed people.³ More recent studies have confirmed that omega-3 levels are lower in people with active depression, especially severe depression, than in those who are in remission or who have never been diagnosed with depression. One study found that omega-3 supplements can also help lower anxiety levels, but only when coupled with depression. Supplements were not helpful for people who suffered from anxiety alone.⁴ The results of ongoing studies have been mixed, but continue to suggest that omega-3 supplements may improve symptoms of depression.⁵ Interestingly, a small study published in 2018 found that a Mediterranean diet supplemented with omega-3 fatty acids significantly improved symptoms in adults who suffered from depression, particularly when the diet includes a wide variety of vegetables and legumes.⁶

Does St. John’s Wort Really Work?

Hypericum, more commonly known as St. John’s Wort, has long been studied and continues to be studied as a supplemental, complementary or alternative treatment for depressive symptoms. Unfortunately, even though some research has shown promising results, most studies have been too small in scale and too short-term to be considered significant. Concerns about a lack of standardized preparations, long-term safety, and potential drug interactions have prevented medical professionals from making broad recommendations for usage.⁷ But a 2017 meta-analysis of 27 studies concluded that St. John’s Wort works as well as the commonly prescribed SSRI antidepressants (SSRI is an acronym for selective serotonin reuptake inhibitor) such as Lexapro, Zoloft, and Prozac for treating mild to moderate depression, suggesting that full-scale research is certainly warranted.⁸ Other supplements that show some promising results include vitamin D, vitamin B12, zinc and SAMe (S-adenosyl-L-methionine), saffron and turmeric.^{9, 10} Although there’s not yet enough evidence to allow for broad recommendations from the medical community, most of these supplements also show enough promise to justify further research.

Anti-Inflammatory Supplements to Reduce Depression?

In at least two studies, for instance, saffron supplements were found to be just as effective as prescription antidepressant medication for reducing symptoms of depression and improving mood. Turmeric research has shown similar results. Other studies, however, have shown little to no effect. This could be because turmeric, and to some degree, saffron, are known to have anti-inflammatory properties, so while they may be effective in a subgroup of people whose depression is due to inflammation, this could explain why they don’t work for everyone.¹⁰ Some over-the-counter supplements may be used in addition to medications, while others may interfere with the action of prescription antidepressants. Some may work in cases where prescription medications have failed. Others may have long-term side effects that are yet to be determined. These are the types of questions researchers must answer before the medical community can make recommendations for use. Alternative or holistic health care practitioners may be able to give individual advice on the use of some of these therapies for treating symptoms of depression.

More Fruits and Vegetables the better

December 10th, 2018

Covon Gutierrez

Juice More, Live Longer and Healthier

December 10th, 2018

Covon Gutierrez

live longer healthier life. Juice more live more and share with others.

More Juicing with the Best Juicer

December 10th, 2018

Covon Gutierrez

the saga continues.

Clean up time after Juicing

December 10th, 2018

Covon Gutierrez

Clean up time doesn’t have to be a hassle. If you are anything like me, and are usually pressed for time, or rushing out the door. Then these tips could help save you a few extra minutes.

Gather everything you think you will want to juice and dump it in the sink or on the counter in one place. You don’t want to be wasting time going back and forth to the fridge. You want to have everything right in front of you and near the juicer for quick grabbing.
Gather all utensils, knives, dishes, cups, strainers, etc. that you think you will need. And have them near you for quick grabbing. You don’t want to be looking around for that one strainer or measuring cup when you are rushing.
Time to rinse and wash the food. I sometimes use two different methods, it really depends.
1. Method #A, put some cold water in the sink or a wash tub, maybe 2 or 3 inches is good. If juicing non organic fruits and vegetables add either a small amount of Dr. Bronners or Braggs food washing formula in, or Apple Cider vinegar will work as well. If you are juicing organic produce, then I rarely ever use any kind of solution to wash my produce. I always just use cold water.
2. Method #B. And this method may waste a lot more water than the first, but sometimes is quicker. Let the faucet just run, if your faucet has a way to adjust the water flow to a spray and reduce the flow this will save water as well. Rinse each item.
Don’t cut produce to small. Leave as big as possible for produce to fit in your juicer hopper. Cutting too much and too small could waste time and make a bigger mess.
Keep the trash or waste basket next to you to dump stuff quickly as needed.
When finished juicing poor juice in to glass and put into fridge. Now finish cleaning your juicer.
I would rinse with warm water and maybe wipe with sponge or cloth, but

Method #A works well for all finner (without the big leaves) lose leafy green produce.

Method #B works well for bigger items, and large leaf veggies.

When it comes to cleaning my mess up after juicing, I try to keep it simple and as quick as possible. I don’t want to be spending a lot of time trying to clean every minute detail. If I am using my juicer several times in a day then one good cleaning at the end of my juicing day is good enough for me. For example, I usually start my day off early in the morning before work, at about 5 am. After washing and cleaning my fruits and vegetables in preparation to be juiced, which by itself takes some time, the last thing I want to be doing is wasting time cleaning a juicer that I plan to use at least two more times by the end of day.

Food preparation takes some time. Cutting and actually juicing takes some time. And then, clean up will take a few minutes, but this is the area I want to spend the least amount of time, especially when rushing and trying to get out of the door for work.

The biggest thing is not trying to get it all perfect (sorry perfectionist ), but you can waste a lot of time trying to cut off every blemish or brown spot, and trying to completely wash every single leaf, stalk, item, seed etc. This is a big time waster. When juicing most of those superficial blemishes will get passed out with the fiber waste basket.

And there you have it. My quick tips for juicing and how to get started juicing

Affiliate and Raw Foods

December 7th, 2018

icebreaker007

Juicing for a healthier life

Choosing a Juicer

What about the best vegetable juicer? Personally, when juicing vegetables I favor the Champion Juicer. Is it the best vegetable juicer? It’s the best one I’ve used, but there are lots of other good ones out there.

If you decide on a more sophisticated one, here are a few things to consider: Look for a juicer that gives you a choice of speeds. A robust motor that can turn at low speeds will reduce oxidation and avoid the partial cooking that can come with high temperature. Look, too, for a juicer that lets you decide how much pulp you get. Your aim is not necessarily always going to be a vegetable juice that’s pure liquid.

Benefits of Juicing

Vegetable juices and green smoothies are excellent for clearing the skin and starting to develop that highly sought after glow. Adding vegetable juicing to your regimen will have a cleansing effect. Those who juice in the morning find that juicing makes them feel more energized and ready to start the day than coffee ever did, and without any of the caffeine come down. Whether you stick with casual juicing or, as I hope, you elect to make vegetable juicing a part of a raw food lifestyle, you’re in for a treat—naturally!

If you are new to raw foods, you may feel daunted by the prospect of being told to just try any vegetable that looks good. For many people a recipe book is just what they need to kick-start their new routine. My second book: Beautiful On Raw: unCooked Creations is not only a raw recipe book with numerous raw juice, soup, salad and main course options, but also an excellent reference when you need a dose of encouragement as it contains interviews with Tonya and ten other raw women. The stories of their astonishing results with the raw food lifestyle will inspire you and help you realize that

Health and Beauty

December 7th, 2018

icebreaker007

LOOK GOOD, FEEL BETTER: HERE’S WHY HEALTH AND BEAUTY GO HAND IN HAND

They say beauty is only skin deep, but to be beautiful on the surface, you really have to take care of your body from within. Any issues inside the body are reflected on the outside when it comes to things like our skin, hair, eyes, and teeth, and so it’s important to realize the link between health and beauty. Plus when you feel great, it gives you confidence, and you will most likely show it on the outside too.

Health and Beauty

Eat Well and Nourish From Within

To maintain your beauty on the outside, you absolutely have to nourish from within. When your body has all of the vitamins and minerals it needs to thrive, you will notice better skin, hair, and nails as well as improved mood. And a smile makes anyone look more beautiful! Focus your diet on healthy, fresh produce: lots of fruits and vegetables will provide you with a huge boost of nutrients. Lean protein and dairy, whole grains and legumes are all important additions. If you’re meat or dairy free, it can be worth tracking the foods you eat using a food tracker to ensure you’re getting enough of everything you need from other sources. Cut back on saturated fats, salt and sugar and drink plenty of water. Your body will thank you for it, everything will function better, you will feel and look better.

Quit Your Dangerous Vices

Smoking, illicit drugs, drinking too much alcohol, lying out in the sun or using sunbeds- these are all things that will damage your health as well as your looks. All of these things will dry the skin, leaving it prone to premature aging giving you lines and wrinkles far earlier in life. On top of this, you put yourself at risk for dangerous health conditions such as cancers. Make a conscious effort to quit your vices, if you’re addicted there’s help and advice out there which can make the process easier and give you support. You’ll feel far better for it and could add years onto your life. Many of us do irresponsible things when we’re younger, we drink until we pass out, smoke too much and generally don’t think carefully about the decisions we make when it comes to our body. But as you get older and are more aware of the risks, it makes no sense to keep killing yourself with these things. Replace these with productive and healthy habits and hobbies. Classes at the gym, healthy brunches with friends, hikes with the dog- whatever it is you enjoy.

Exercise and Work on Your Physique

Exercise benefits just about every cell in your body. It improves your cardiovascular system meaning your heart can pump blood around your body more efficiently, and you can move around without getting out of breath. Exercise helps to keep the arteries free of plaque reducing stroke and heart disease strengthens muscles and bones and helps to get rid of toxins through sweat. Because exercise increases blood flow, it helps to oxygenate the skin keeping it elastic and youthful looking. Plus it can use up excess calories helping you to maintain a healthy and attractive physique. Work on including cardio, resistance and stretching exercises in your routine, you will feel fantastic and reap the rewards of a more beautiful appearance too.

Take Care of Your Hair

Your hair is your crowning glory and is something that can massively change the look of your appearance. There’s a reason bad hair days really are bad when you’re not confident in the way your hair looks it can take a hit of your self-esteem! Stopping with the bleaches and dyes which are full of chemicals will allow your hair to recover, as will stopping over processing it with heat. The trick is to work with your natural hair texture, come up with styles which protect your hair and look great without having to use damaging heat to achieve. Other ways you can maintain healthy hair is to eat foods that are good sources of biotin, protein and folic acid since these are needed to produce and grow healthy locks. Almonds, salmon, lentils, avocados, spinach and greek yogurt are all good choices. If you eat a healthy diet in general, you should get all of the vitamins and minerals you need, but it won’t hurt to incorporate a few additional ingredients which you know are good for hair growth. You can use natural oils on your hair such as olive, coconut and argan oil which will lock in moisture and help keep your locks shiny and beautiful. If you have fine hair, apply oil as a pre-wash treatment. Otherwise you could be able to get away with running some through the ends and leaving it in between washes to nourish and protect.

Avoid Harsh Chemicals

We buy products to clean and protect our skin in the hopes of making it better, but actually, some products can make it worse. Certain scrubs, toners, face washes and other treatments can be drying or damaging to the skin. Unless you have a skin condition and need special skin products prescribed by the doctor, your best bet is to keep it as gentle as possible. Use products that are organic, and proven to be gentle. You can even make a variety of skin products yourself using all natural ingredients. Face masks containing things like bananas, avocados, oats, and eggs for example provide wonderful benefits to the skin. Sites like The Nourished Life have recipes for salt body scrubs, which are a gentle and effective way to remove dead skin. Your skin is the body’s largest organ and can absorb all kinds of chemicals and toxins from the products we use. So keeping them as natural as possible is good from both a health and a beauty perspective. The same applies to makeup, a touch of foundation to even out the skin, some mascara to lengthen the lashes and a swipe of lipstick can make all the difference and boost your confidence. But where possible, choose brands which don’t use harmful chemicals. Mineral foundation for example is all natural so free of toxins and especially great for anyone with sensitive or acne-prone skin.

Look After Your Pearly Whites

What is considered beautiful can often change with time and place? For example, in some cultures very thin women are considered attractive whereas, in others, larger or curvier are considered the ideal. The perfect size, shape, skin color and different features are dependent on time and place. However, there’s one feature that’s consistently considered attractive, and that’s nice teeth. Maintaining a good oral hygiene routine will keep your mouth healthy, but if there are things you want to change cosmetic dentistry can do wonders these days. Whether your teeth are crooked, discolored, even if you have missing teeth (like me!) your dentist will be able to put these things right. No joke- my dentist is invited to my wedding. Eating a healthy diet and being careful of things like sugars, fizzy drinks, fruit juices and acids in foods such as citrus fruits can help you to maintain a beautiful smile. Be wary of things like coffee, tea and red wine which can stain the teeth.

Be Bright Eyed and Bushy Tailed

As they say, eyes are the windows to the soul- they’re also a good indication of what’s going on inside the body. When you’re exhausted, your eyes will look puffy, and you will develop dark circles. Liver problems can show in the eyes by causing yellowing, cloudy eyes can indicate diabetes. Having a fully functioning body that is well nourished, with any health conditions being kept under control will mean your eyes stay clear and beautiful. Visit the optician twice a year to check that everything is in order, and generally take care of your body. If you do notice issues with the eyes, they could reflect a deeper underlying problem so have this checked out. Cold tea bags or slices of cucumber placed on the eyes can help bring down puffiness, or you could buy special soaked eye masks. Rose water is another natural solution which helps to rejuvenate the skin.

Focus on the health of your body and your beauty will follow. Not only will you look your best, but you will feel strong, fit and confident too. When your body is working to it’s maximum potential you can reap the rewards of a more beautiful appearance too.

What steps do you take to maintain both your health and your beauty?

Farmers Market

December 6th, 2018

icebreaker007

Juicing for Life

Health Benefits of Farmers Markets

If you are lucky enough to have a local farmers market, you have access to an enticing array of produce, fresh and in season ― and a lot more ― from local farmers, bakers, artisans and vendors.

Melinda Cater, a dietitian at Johns Hopkins, helped start a farmers market in her own neighborhood in 2011. She has some delicious ideas about how shopping at your local farmers market can add nutrition to your meal planning and health to your family and community.

Are there nutritional benefits to shopping at farmers markets?

Definitely, says Cater. “Produce from local farmers has spent more time on the vine, on the tree or in the ground, so you get better taste and more nutrients,” she says. “When it comes to fresh fruit and vegetables, the shorter the time and distance from farm to sale, the higher the levels of vitamins and minerals.”

What are the best things to buy at a farmers market?

For the best taste and nutrition, experts agree that you can’t go wrong with fruits and vegetables in season.

If you don’t know what grows when, there are plenty of ways to find out. Cater says some vendors and even the markets themselves have email threads you can sign up for and social media sites you can consult before you visit the market to find out what foods are likely at their peak. “For instance, our local market has a produce calendar by month saying what’s likely to be available,” she notes.

“As you get in the habit of going to the farmers market regularly, talk to the farmers and sellers. They’re happy to share, and will tell you what’s good that week and what they’re likely to bring next time,” she adds.

Cater points out that most farmers markets don’t have just fruit and vegetables. You can buy bread, eggs, pastries, meat, fish, homemade soups, olive oils and other goods. “The great thing about the markets is that the sellers are often the producers: They raise, grow, harvest, bake or prepare the products themselves.”

What foods should you avoid buying at farmers markets?

“In general, use your senses to assess the quality and freshness of the food you’re buying at the farmers market,” Cater says. “Avoid produce with wet or slimy leaves, and keep an eye out for produce that is changing color, such as green veggies that are turning yellow. Be on the lookout for mold, and avoid produce that smells foul or bitter or that is abnormally soft.

“Especially during hot months, buy perishables such as meat, poultry, fish and eggs last and transport them in a separate bag from fresh fruits and veggies to help avoid cross-contamination,” Cater says. She recommends bringing an insulated bag or cooler to keep these items and dairy products cool until you can get them into the refrigerator, especially if you aren’t heading straight home.

“In terms of prepared foods, observe the vendors. They should be wearing gloves when handling foods, and changing gloves when moving between raw and cooked foods. If you have any worry that foods are not being properly refrigerated or cooked, you’d do best to avoid them.”

Risky Foods

Cater points out that the following foods may pose health risks, especially for children, pregnant women, the elderly and people with compromised immune systems.

Raw sprouts such as raw mung bean, radish, alfalfa or clover sprouts, can be risky in terms of food poisoning. They are typically grown in warm humid conditions, which can foster bacterial growth. Cater does not recommend buying raw sprouts at a farmers market since they might not be properly refrigerated during transport.
Raw milk and cheese should be avoided, even if your area permits the sale of these products. Cater says the Food and Drug Administration, the Centers for Disease Control and Prevention and the American Academy of Pediatrics all advise against consumption of raw milk as it may contain multiple pathogens that can cause vomiting, diarrhea, abdominal pain and flu-like symptoms.

“Some people tout the health benefits of raw milk compared with pasteurized milk, but those claims are largely unsubstantiated and not worth the risk of getting sick,” Cater advises.

Storing and Freezing Fresh Fruit and Vegetables

You may leave the farmers market with a large amount of produce, and you don’t want good food to go bad. There are many ways to preserve produce, including freezing, drying and canning. Learning some of these techniques can be a rewarding way to keep healthy vegetables on your table all year long.

Farmers markets that take place on Saturday or Sunday provide time for some food prep, Cater notes. “Spending a little time washing and preparing your fruits and vegetables over the weekend makes it easier to have them handy throughout the week when you’re busier.”

Cater says each type of produce is a little different in terms of how to handle it, and it makes sense to look up particulars for freezing and storing the items you buy. Here are some suggestions for common farmers market purchases.

Preparing leafy greens: Separate leaves from the head. Soak for 10 minutes in cold water, and swirl to remove dirt; dry in a salad spinner, or pat each leaf with a clean towel. Keep greens separated from orchard fruits, bananas, avocadoes and tomatoes, which emit ethylene, a natural compound that can make salad greens go bad more quickly.
Herbs and asparagus: Wash in cold water and spin, and wrap in a damp (not wet) towel; refrigerate. For basil, trim the stem ends and put in water like you would flowers; do not refrigerate.
Keeping berries fresh: Rinse the berries and lightly dry on clean towels; store in the refrigerator in a slatted container or small strainer or colander so water does not collect in the bottom.
Melons: Wash the outsides, which can harbor germs that can get on your cutting board and other surfaces when you slice them.
Freezing vegetables: Trim stalks, remove seeds from peppers, and cut large vegetables into bite-sized pieces. Blanch to kill germs, brighten color and lock in nutrients. Freeze separated pieces on a baking sheet, and store in a vacuum-sealed freezer bag. Do not freeze tomatoes.
- How to blanch: Cook in boiling water (about 1 gallon for every 2 cups of vegetables) for two or three minutes, drain, and place vegetables into a bowl of ice water.
Freezing fruits: Wash berries and sliced orchard fruits, but do not blanch them: Simply freeze on a baking sheet.

Farmers Markets: Growing Healthier Families and Communities

More and more markets are popping up in urban, suburban and rural areas alike, providing access to fresh, local foods and helping to inspire healthier lifestyles.

Visiting your local farmers market can be a fun and healthy family outing. Cater says bringing kids with you to the farmers market is a great practice. “Letting children select produce, meet working food providers and try new fruits and vegetables can help them feel involved in meal planning and inspire healthier eating habits.”

Just as individuals and families can benefit from the presence of farmers markets, so can entire neighborhoods. For instance, farmers markets help communities that otherwise may not have abundant access to fresh fruit and vegetables.

“Neighbors of all ages and backgrounds can gather, try new things, learn about healthy foods, where they come from and how to prepare them,” Cater says.