Latest Health Tips

National Peach Month

August is National Peach Month, and what better way to celebrate than with a fresh, sweet, and juicy peach from Stemilt? We have good news for you – our Artisan Organics peaches are in season now!

This month is also a great time to stock up on peaches for freezing or canning so that you can enjoy a taste of summer during the winter and spring months. There are many methods for canning peaches, and we’ve covered one of them here. Freezing peaches is a simple, but equally delicious process. Here’s our step-by-step instructions for freezing peaches (which can also be applied to nectarines since they are so closely related!).

How to Freeze Peaches

Wash the peaches under cool running water.
Remove the pit by cutting each peach into two-inch slices. Let the fruit air dry.
Decide whether to keep or remove the skin of the peach. It can be frozen either way!
If you’re removing the skin, do this now by either blanching the fruit or by peeling the skin off.
Toss the fruit in a simple sugar and lemon juice mixture to prevent browning and preserve the flavor. Use as little or as much sugar as you want and just enough lemon juice.
Next, spread the peach slices on a cookie sheet or baking dish, cover it with plastic wrap, and place in the freezer to harden the slices until they are frozen solid.
Place the frozen peaches in sealed plastic bags, leaving enough room at the top to seal and squeeze out any air left in the bag.
Mark the bag with the date and then store in your freezer until needed.

It’s best to allow the peaches to defrost in the refrigerator rather than room temperature in order to maintain firmness and to keep the juice in the peach. Be sure to use and eat the peaches within 3 months of freezing for best flavor!

Study finds that keeping fruits visible may increase consumption

Researchers found that keeping fruit in a clear bowl and then placing it at arm's reach may increase the amount you eat.

If you’re trying to increase the amount of fruits and veggies you eat each day, all you may need to do is move your favorite clear fruit bowl a little bit closer to you.

Researchers Gregory Privitera and Heather Creary watched as 96 college students were left alone with bowls of sliced apples and carrots, and found that close proximity increased the consumption of the two good-for-you foods, while proximity and increased visibility encouraged people to eat more apples.

During the study, the researchers placed apple slices and pre-cut carrots into either clear or opaque bowls and placed the bowls close to some, and 6.5 feet away from others. After observing the groups for 10 minutes, the researchers found that the participants who sat closer to the foods would eat more of them than those who had distance between them and the foods. Additionally, making the fruit and veggies more visible (by placing them in a clear bowl) encouraged participants to eat more fruit. The study was featured in a recent article of Environment and Behavior and uncovers yet another trick to increasing fresh fruit and veggie consumption.

Beyond keeping your fruit and veggies within arm’s reach, people who are trying to increase consumption may want to consider the following Stemilt tips:

Slice up your fruit and veggies ahead of time and place them in snack containers so that all you have to do when you’re out and about is eat them!
Combine fruits and veggies with other foods you like (such as cheese, peanut butter, or ranch) to make sure you snack on them.
Fill half of every plate you eat with fruits and veggies.
Hide veggies in a sandwich or mix fruit into yogurt to get that extra serving.

Source: Science Daily.

7 Tips for Adding Fruit to Every Meal

The 2010 Dietary Guidelines for Americans suggest that people fill half of their plate with fruits and vegetables at every meal, which for the average adult, is the equivalent of at least 2 cups of fruit per day and 3 cups of vegetables per day. Today, Americans only consume an average of 1.8 cups of fruit and vegetables per day - far below those guidelines. The good news is that adding a serving of fruit to every meal doesn't have to be time consuming or costly. Follow our list of tips for ways to add a serving of fruit to meals and you'll be well on your way to meeting (and hopefully exceeding) these important guidelines.

Find a Favorite: Sure, we love the old saying "variety is the spice of life" (after all we grow 12 different varieties of apples!), but sometimes eating your favorite fruit every day is the best way to make sure you are getting enough servings of fruit. It may also be easier to buy a big bag of apples or a bundle of bananas than one or two pieces of several fruits, especially if you're in a hurry. There's nothing wrong with eating an apple every day at 3 pm or a cup of cherries for dessert.
Go for Convenience: Start the day off right by making a batch of overnight oats the night before! Mix equal parts of yogurt, oatmeal, and milk, plus a cup of fruit in a bowl overnight and the result is a creamy, filling, and nutritious breakfast that all you have to do is grab and go. The choices for fruit on this dish are endless and anything you choose will give it a great touch of sweetness.
Disguise It: Maybe you aren't a fan of certain fruits? Rather than avoiding them all together, consider eating that fruit alongside something you do like. Apples and peanut butter, pears and cheese, peaches and yogurt - the options are endless. This is a great way to get kids to eat fruit as well!
Blend It: The quickest way to get several servings of fruit at once is to blend them up with ice and milk and make a smoothie. Try combinations like bananas and strawberries or peaches and raspberries. You can even add a cup of raw spinach to get a serving of vegetables. The sweetness of the fruit will be the predominant flavor.
Toss it: Fruits like apples, pears, blueberries, and raspberries are great when tossed with various greens for a fresh salad. Add in a crumbly cheese like feta or blue, balsamic dressing, and grilled chicken, and you have a complete meal on your hands!
Fruit & Grains: Fresh fruit is a great addition to any grain you might be cooking up for dinner. Apples, pears, and cherries are a great sweet addition to quinoa or brown rice, and also add a pop of color to this side. Be creative with your combinations - you never know when you'll discover a new flavor combination.
Make Dessert Fresh: Instead of divulging in something super-sweet for dessert, consider eating a handful of sweet cherries or a juicy nectarine for dessert one night. It's a great way to get a serving of fruit and satisfy your sweet tooth.

Finally, hop on over to our recipe section to get more ideas for utilizing fruit at every meal. The options are endless and the health benefits you reap from all of these fruits are plenty!

Healthy Living Tips from Peter Varellas of USA Water Polo

Peter Varellas USA Water Polo As the Official Fresh Fruit Sponsor of the U.S. National Water Polo teams, Stemilt is excited to bring you exclusive healthy living tips from water polo athletes. The following tips were shared by Peter Varellas, a current member of the Men’s National team and 2008 Olympian.

1. Eat often! If you are working out regularly, you’ll need more than three big meals a day. Make sure you snack in the morning and afternoon to keep your energy levels up.

2. Stay hydrated! If you are thirsty, you should have been drinking water hours ago. Stay ahead of the curve by drinking lots of water, even when you don't think you need it.

3. Healthy snacks can be convenient. Grab-and-go items, like fresh fruits, make great healthy snacks. Making extra food when you cook and pre-packaging leftovers into snack sizes is a great way to have snacks on hand for when you need them.

All the athlete tips can be found in our healthy living tips section.

7 tips for eating healthier this year

It’s estimated that two-thirds of Americans make resolutions in the New Year, and there’s no doubt that eating healthier tops the list for many. If you’re striving to eat healthier in 2012, then these 7 tips are a great place to start. For a few more tips from an Olympic water polo athlete, turn to page 2 of this newsletter. 1) Snack Smart: Cut-up fruits and vegetables are a great snack consideration. Eat them as is or include a light, low-fat dipping sauce. Prepare your snacks ahead of time and eat at least two throughout the day. 2) Craving Sweets? Think Fruit First: Though it’s not as decadent as a chocolate bar, fresh fruit is a great choice for fulfilling a craving for sweets. The natural sugars should satisfy your sweet tooth, and you’ll also reap the benefits from the fruit’s antioxidants. 3) Follow MyPlate: The new food icon from the USDA highlights the importance of eating lots of fruits, vegetables, lean proteins, whole grains, and low fat dairy. Follow MyPlate at every meal and you’ll be on your way to a lifetime of healthier eating. Learn more at www.choosemyplate.gov. 4) Find Balance: Healthy eating is all about balance! You don’t have to give up all the foods you love just to eat healthy. Instead, focus on eating a variety of foods. Don’t eat too much of one food and be smart about how much/how often you eat a food that’s not so nutritious. 5) Drink Water: It is recommended that each person drinks 8, 8 oz. glasses of water per day. Water keeps your body hydrated, and drinking a glass when hunger strikes you may actually make you feel full. Keep a water bottle at your workplace, at home, and in your car so you can hydrate throughout the day. 6) Dine Out Smarter: Dining out can be tricky for someone who is dieting or trying to eat healthier. When at a restaurant, look for healthy options on the menu. Sometimes these meals are clearly marked, and other times you’ll have to use what you know about healthy eating to make a good decision. When in doubt, choose a lean protein (fish, chicken, or turkey) that has been prepared lightly (broiled, baked, roasted, poached), and choose steamed veggies over starchy sides. 7) Keep a Food Diary: Write down all of the foods that you eat during the day. Research shows that people who kept a food diary lost an average of 9 more pounds in a six-month period than people who did not write down what they ate.

October is National Apple Month Again

31 tips to try during National Nutrition Month

Tips to help you stick to those New Year's resolutions

October is National Apple Month

How-To Can Peaches

8 Tips for Using Cherries at Every Meal This Summer

Subscribe to our Healthy Living eBlast

Latest General Tips