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The Wonder of Apricots

July 26, 2023

When I think about the abundant fruits of summer, apricots make the list.

Although some of you may not be fans, I ask that you consider giving this dainty little fruit another taste.

If your current rating for them is thumbs down, consider cutting an apricot into your next fruit salad so that you can ease into the flavor and texture of it.

When selecting apricots, look for those that are plump, firm, and have a deep orange color. Avoid those that are too hard or too soft. Ripe apricots should have a sweet aroma and yield slightly to gentle pressure.

Like peaches and nectarines, they can ripen once you get them home. If they’re not quite the way you like them, store your apricots at room temperature for a couple days or so, checking them daily. Refrigerate to stop further ripening.

Of course, as with all fruits and veggies, there are some delicious health benefits.

Nutrient-rich: Apricots are a good source of vitamins and minerals, including vitamin A, vitamin C, vitamin E, potassium, and dietary fiber. They are low in calories and contain no saturated fats, making them a healthy addition to your diet.
Rich in Antioxidants: Apricots are rich in antioxidants like beta-carotene and lycopene, which help protect the body’s cells from damage caused by free radicals. These antioxidants may contribute to better overall health and reduce the risk of chronic diseases.
Eye Health: The high levels of beta-carotene in apricots are beneficial for eye health and may help prevent age-related macular degeneration.
Heart Health: The potassium content in apricots supports heart health by helping to regulate blood pressure and reduce the risk of cardiovascular diseases.
Digestive Health: Apricots contain dietary fiber, which aids digestion and promotes bowel regularity.

The peak season for apricots varies depending on the region and the specific variety. Generally, fresh apricots are available during late spring and early summer, typically from May to July in the Northern Hemisphere. During this time, you’ll find the most flavorful and sweet apricots.

There are many different apricot varieties, each with its unique characteristics, flavors, and uses. Some popular apricot varieties include:

Blenheim: Known for its excellent flavor and sweetness, Blenheim apricots are widely grown in California.
Moorpark: This variety has a rich and sweet taste and is commonly used for drying due to its high sugar content.
Royal/Royalty: These apricots are reddish orange with a sweet and tangy flavor.
Tomcot: Large, orange fruit with firm, sweet flesh. Slightly tart, old-time apricot flavor.
Goldrich: This variety has a smooth texture and is favored for its sweetness.
Harlayne: A late-ripening apricot with a delicate flavor.

I happened to discover Le Crème Apricots when I was at Whole Foods and decided to give them a try.

They’re grown in Washington and are a white fleshed apricot. When I brought them home, they were too firm to eat.

Now they’re just right—sweet, juicy, delicious.

Much love,
Health Coach Carol

“Five tender apricots in a blue bowl, a brief and exact promise of things to come.”– Frances Mayes

antioxidants apricots beta-carotene fiber Frances Mayes Le Creme Apricots potassium summer fruits

Why Potatoes are a Health Food

July 20, 2023

Food, Health

Potatoes have gotten a bad rap. Because of fries. And Pringles. And chain restaurant menu items that start with “loaded.”

But spuds themselves? They’re one of the most nutritious and filling foods on the planet.

And that’s true even if you’re trying to lose weight.

Here’s the real problem: For most (if not many, many, many) eaters, “potato” means the food items toward the right side of this handy chart:

Calling out potatoes for being fattening is like thinking the issue with creamed spinach is the spinach.

Here’s the thing: When you add lots of fat and salt to a potato, it can be really hard to stop eating it. (Here’s a fun test: Have a nice baked potato without any toppings—you’ll likely find it tasty and satisfying… but not irresistible.)

The continuum above can provide a good guideline for incorporating potatoes into a healthy eating pattern. Including the fried kind.

Here’s the happy news.

Potatoes are seriously good for you.

✅White potatoes are packed with healthful nutrients. They’re rich in vitamin B6, potassium, vitamin C, and a host of additional vitamins, minerals, and phytochemicals.

✅ Nutritionally-speaking, white potatoes are right on par with sweet potatoes. Sweet potatoes have more vitamin A, but otherwise, it’s a virtual tie.

✅The carbs in potatoes are mostly resistant starch and fiber, which help you feel full and support gut health.

To enjoy potatoes as part of a healthy diet, separately portion out add-ons like butter, sour cream, cheese, and bacon when possible. You might, for example, treat potatoes more like you do other vegetables, such broccoli and asparagus.

Since most of us get a hankering for fries every so often, (yes, I’m in that camp), my treat for you this week is a recipe for amazing baked “fries.”

They’re Mr. Non-Compliant tested and approved.

I hope you enjoy these as much as we do.

The secret to making fries with fluffy insides and crispy outsides is the cold-water soak, so don’t skip that step! The soaking removes excess starch from the exterior of the potatoes, allowing them to get crispy when baked.

Baked French Fries

INGREDIENTS

3 to 4 large baking potatoes (Russets are best), about 1 ½ pounds, scrubbed well, or peel if you prefer
3 to 4 Tablespoons olive oil or avocado oil
1/2 Tablespoon seasoned salt, such as Lawry’s

INSTRUCTIONS

Preheat the oven to 375°F and line a baking sheet with parchment paper or take out your favorite stoneware pan. Cut potatoes into thin fries, about 1/4” thick. Let potatoes soak in cold water in a bowl for at least 30 minutes. Longer is ok too. Remove from water and dry very well with a paper towel. Toss fries with oil. Spread evenly in a single layer on a parchment-lined baking sheet or stoneware pan. Bake for 20 minutes then flip fries and spread in a single layer again. Turn the oven up to 425°F and bake until golden, about 20-25 minutes more. Shake the seasoned salt on them while hot and serve immediately. Makes 4 servings.

Cheers to potatoes,
Health Coach Carol

“I’ll only eat one French fry, said no one ever.” —Carol Slager

Baked French Fries French fries Mr. Non-Compliant potatoes Russets

The Simplest Way to Eat Better

July 13, 2023

Food, Health

\When it comes to improving our nutritional habits, we tend to get caught up in the minutiae:

“Do potatoes contribute to weight gain?”
“If I skip a protein shake after my workout, does exercising become pointless?”
“Is the keto diet truly the most effective way to shed pounds? Or should I be following the Paleo diet? Or maybe the alkaline diet?!”

Meanwhile, we hastily consume our meals over the kitchen sink, in our cars, or in a daze while glued to the television.

Is this a surprise? We have been conditioned to focus on WHAT we eat rather than HOW we eat.

It’s unfortunate because…

Practicing slow and mindful eating can actually have a profound impact on transforming our well-being.

I’m guilty of eating too fast. I think it’s a habit I developed during my pharmacy days when I attempted to eat my PB&J as fast as I could between patients.

So, this is a habit I’m working on with you.

Instead of obsessing over what foods to eat, how often, and in what portions – all crucial considerations – simply eating slowly is the easiest method for all of us to begin experiencing immediate improvements in our eating habits and overall satisfaction. Oh, and better digestion.

Why? There are two reasons:

It takes roughly 20 minutes for our body’s signals of fullness to kick in. By eating slowly, we allow our system enough time to function properly, enabling us to better recognize when we’ve had enough.
When we slow down and truly relish our meals, we tend to feel content with smaller portions and experience fewer feelings of deprivation.

However…

Many of us often struggle with adopting this habit.

Sometimes things that are simple aren’t necessarily easy.

So, what can be done?

Start by practicing the art of slow eating. You have my permission to not do it perfectly. It’s okay. That’s precisely why dedicating an entire month solely to cultivating this one habit is a worthwhile idea.

To assist you on this journey, here are a few helpful tips. You can experiment with them during a single meal or embark on a complete “30-day slow-eating challenge” if you’re up for it.

Take a moment to breathe.

Before diving into your meal, take a brief pause. Inhale deeply. Take a bite. Then exhale. Proceed one bite and one breath at a time. That’s all it takes.

Extend mealtime by one minute.

At the start of each meal, set a timer and challenge yourself to make each subsequent meal last one minute longer than the previous one.

In addition to taking a breath (or three) between bites, try:

Putting down your utensils
Taking a sip of water
Engaging someone at the table in cheerful conversation

Savor the flavors.

While eating, truly indulge in the experience. Enjoy every bite. Delight in the taste. Is it salty? Sweet? Does it linger on the roof of your mouth? How does it feel in terms of texture? Ponder over these questions with every mouthful.

Observe the factors influencing your eating pace.

Even subtle factors like silence or background music can influence our eating speed. That’s why some individuals have found success by listening to a curated “slow eating” playlist lasting 20 minutes.

And finally…

Remember this golden rule: Refrain from loading your fork with food… if there’s still food in your mouth.

Happy slow eating,
Health Coach Carol

“The secret of staying young is to live honestly, eat slowly, and lie about your age.”― Lucille Ball

eat slowly habits Lucille Ball mindful eating

July’s Outdoor Delights

July 6, 2023

Family, Fun, Health, In the Garden

Mr. Non-Compliant and I have been taking lots of walks lately. In fact, we have an ongoing friendly competition concerning our daily step count.

He usually wins.

Here’s why. We don’t have devices that attach to our bodies to record such statistics. We only go by the (free) ActivityTracker app. It works just fine, except for one thing.

I don’t always have my phone on me. Mr. NC usually does.

Therefore, he wins the step count most of the time because my phone sits on a non-moving surface.

Perhaps I need to attach my phone to a neighbor dog who takes lots of walks.

Just kidding—that would be cheating.

At any rate, the good news is that we’ve increased our activity level. And we get to spend more time together.

Last week we discovered a yard with a beautiful vegetable garden, several varieties of fruit trees and grape vines with baby grapes.

We’re obviously not speed walking. If you’re not spending much time enjoying the outdoors, I invite you to begin doing so.

Too warm? Try getting out early or late in the day.

Need a walking partner? Find one who will encourage you to get out even when you may not be in the mood.

Walking with a buddy is a win on many levels. You can solve world problems, keep one another on pace, notice the beauty of Nature from a different perspective–all while you’re improving your health.

If you prefer to run, go for it.

Do what you can and enjoy what you do.

Grapes Are Good

Grapes are a delicious and versatile fruit that also pack a nutritional punch. Bursting with flavor, grapes can be enjoyed as a healthy snack or incorporated into a variety of meals.

Grapes contain vitamins C, K, and various B vitamins. They are also a good source of minerals like potassium and copper. Rich in powerful antioxidants, they help protect the body against oxidative stress and inflammation.

They are a good source of dietary fiber, promoting healthy digestion and supporting weight management. With high water content, grapes contribute to your daily hydration needs.

Enjoy them on their own, in a fruit salad, paired with goat or your favorite cheeses, added to chicken or any salad, frozen as a summer treat.

Make grape salsa: Combine chopped grapes, red onion, cilantro, lime juice, and a touch of jalapeño for a unique salsa that pairs well with grilled fish or chicken.

Roasting grapes brings out their natural sweetness and adds a caramelized flavor. They can be served as a topping for yogurt, oatmeal, or even roasted meats.

Wishing you a joyous July,
Health Coach Carol

“July is a picnic and a red canoe and a sunburned neck and a softball game and ice tinkling in a tall glass.” – Hal Borland

activitytracker fiber grape salsa grapes hydration July Mr. Non-Compliant roasted grapes walking

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