How to Save Your Fruits and Veggies
We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies. Then, before you know it, 75% of what you bought has gone bad before you can eat them! Important things to keep in mind are :
1) Don’t keep your produce in the door of the refrigerator where temperatures fluctuate. Keep them in the middle or bottom drawers to keep temperatures more consistent and avoid spoilage.
2) Don’t keep raw meat and produce in the same area of the fridge or counter. Cross-contamination is likely to happen, and you risk the chance of getting ill.
Here are some tips to keep your favorite produce ready to eat.
Fresh heads of lettuce, spinach, kale, and other leafy greens should be washed really well with water before refrigerating. Dry the leaves and store them in a clean plastic bag with a few paper towels. Switch out the paper towels as needed.
Asparagus should be stored in the refrigerator and will last longer if stored these two ways: wrapped with a moist paper towel or standing them up in a glass of cold water wrapped with a damp paper towel
Garlic and onions should be kept at room temperature and in a well-ventilated area.
Store your mushrooms in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture and shorten their shelf life.
Place fresh herbs in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have a beautiful green decor for your kitchen!
Tomatoes should be stored at room temperature away from sunlight and washed just before using. Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.
Fruits from the “drupe” category such as mangoes, plums, peaches, avocados, and nectarines can be ripened at room temperature in a brown paper bag, and should then be refrigerated for longer storage.
Clean your berries in a mixture of 10 parts water and 1 part white vinegar. It will help remove excess dirt and help them last longer by preventing mold growth.
Freezing fruits and veggies at home is a fast and convenient way to preserve produce at their peak maturity. Peel and freeze your bananas, mango, papaya, cooked cauliflower, beets or sweet potato in a clean plastic bag. Use them later in baking or for delicious smoothies!
Words, thoughts, and your weight….
Want to hear something crazy?
The way you speak to yourself directly impacts the way your body looks and feels.
It’s not all just about exercise and food! We become what we believe ourselves to be. We become the person we think we are. And today I want to share a few ways that you can actually change your body with your words and thoughts.
This is NOT crazy woo-woo stuff – this is important.
1. Release the shame and guilt you may be carrying. This, of course, is easier said than done, but if you want a strong, healthy body, it must be done.
2. Speak to yourself like you would speak to a best friend.
3. Develop strong connections with others who are like-minded and share similar values. You are a byproduct of your surroundings.
4. Forgive those who’ve hurt you. Holding on to negative emotions shows up in our bodies in a variety of ways.
5. Ask for help. It’s ok that you can’t juggle it all alone. If being healthy in mind, body, and spirit is a priority for you, you’re going to need people in your corner.
This resonating with you?
This is going to be different for everyone. For some, it may be reconnecting with an old friend. For others, it may be hiring a trainer or even a therapist. It may mean opening old wounds and having difficult conversations.
But at the end of the day, releasing what’s weighing you down emotionally is key to being your physical best.
Would love to know your thoughts on the subject. 🙂
Here’s to your best self! Go get it!
PS – new to Sweat Factory Crossfit? Looking to give it a try? Check out our 28 Day Transformation Challenge (our famous intro program) below where we help clients lose 6 – 10lbs and gain their life back in 28 days.
Sweat Factory CrossFit is located next to a busy road. Literally, hundreds of people pass by our doors every day. I speak to many of these people, and they always have an excuse as to why they cannot workout out a few hours a week. We provide a solution to their problem, but these people would rather go eat ice cream. A few months go by and the same people continue to pass on by; but, at that point, they are only more overweight and out of shape.
What is holding you back from achieving your goals? What’s stopping you? Of course, it’s easier to sit on the couch instead of going to the gym. Who wouldn’t rather eat a slice of pizza over a salad? But, if we truly want to change ourselves and achieve great things, then we must change our mindset, stop making excuses, and take ownership of our situation.
Navy Seals have a quote, “Do today what others won’t, so tomorrow you can do what others can’t.” Simple, yet powerful. I’m in the constant practice of doing the things that I do not want to do. Is it hard? Of course. Does it suck? Most of the time, yes. I’m not perfect, and by no means am I at the same caliber of a Navy Seal. But, I try to delay instant gratification every day and do the things that others won’t do. The problem is, most people just talk about their goals instead of taking the necessary steps to achieve the goals they desire to accomplish.
At Sweat Factory CrossFit, our athletes aren’t talking. They are doing the things that others will not do. The show up and train hard. They wake up early to come to CrossFit class. They drink water instead of soda. They cut sugar and watch the sweets. They plan their meals ahead of time. These are the things that separate them from the talkers. This is what allows them to do the things they love to do. It prevents unwanted medical bills and trips to the doctor. It helps them avoid chronic illnesses and diseases. It allows them to out-run and out-play their kids. It allows them to have a great quality of life, both mentally and physically.
We’re on a mission to help people achieve a healthy and sustainable lifestyle. We want people to do what they love and be free from sickness and pain well into their eighties. For some, it may be surfing or playing with their kids. For others, it’s being able to walk up a flight of stairs without getting out of breath. We provide coaching, programming, and the facility. But, at the end of the day, it’s up to YOU to do the things that others won’t.
“The last easy day was yesterday.”, “It’s mind over matter.”, “No pain, no gain!”
I’m sure we’ve all heard these catch phrases before, and for how long (if at all!) did they work? All of these sayings are uttered or sometimes yelled to motivate you to push yourself harder to succeed. But let me forewarn you: Sweat Factory CrossFit is not here solely to motivate you, if we were then you would use and need us like a mental crutch! And we want you to stand on your own!
Millions of people around the globe woke up this morning just like you.
Some woke up defeated, regardless of their circumstances. In fact, it’s not necessarily that their situation is any more difficult than your own or the person next to you, but the issue lies within the mindset. Even though their obstacles and trials are not insurmountable, they lost before the fight began!
Others began their day with the universe against them, facing unthinkable and unimaginable hardships, like the kind where you wonder how a person could make it through another day. But they made a choice! A choice to not crumble in the face of adversity but to feed off of it and grow stronger. A choice to beat the odds and become a better person through the pain and hard times.
Our goal is to teach you how to motivate YOURSELF.
You can’t always rely on someone else to say the right words every time you need a little extra push; that little extra push needs to come from within you. Once you can release your fears, remove your mental obstacles, and embrace what needs to get done no matter how uncomfortable it may be, then “Every day is an easy day!”
Along those same lines, Epicurus once said, “Not what we have, but what we enjoy, constitutes our abundance.” Perspective is everything.
What do you hope to gain from your training?
That question can be answered today, tomorrow, or even later in your journey and it can also change as many times as it needs to. The only way you’re going to get to where you are going is to begin to embrace the process and the journey instead of focusing solely on just the final outcome. In the Marine Corps, guys joke about “embracing the suck.” We’re not saying that your training is going to suck or that every day in the Corps was sucky. What we will guarantee is that if you are working hard enough for your training to be successful, you will feel some discomfort. It’s an inevitable part of the process of becoming stronger, faster, better. We need to welcome and enjoy that discomfort, even more than we will enjoy fitting into that old dress, or seeing that new six-pack come in, or feeling that confidence when we head out on the beach. Once we sharpen our minds into that place, it elevates and unlocks our potential. You will work harder, become more efficient, eat cleaner, sleep better and feel unstoppable! You’ll feel like every day is an easy day!
So here is the trick: there are no free lunches and there are no corners to be cut for anything worthwhile.
And if something can be attained so easily, odds are that you can let it go just as easily, without feeling that sense of pride and feeling of accomplishment. The positive outlook and mental focus that we need to not only become a warrior but also enjoy being a warrior takes work, practice, and more work. Just like any muscle, the mind needs to be trained. We can’t neglect our mindset and focus; it can be as perishable as any skill.
Humans have a bad habit of following the path of least resistance; there is a time and a place do so… and this program is not that time or that place. We will train and grow. We are going to have a blast doing it. Our minds will be sharp, our goals will be clear, our backs will be strong and every day will be an easy day at Sweat Factory CrossFit!
We’ve all heard the phrase, “pick things up and put them down,” but what if we said….” walk with them first?”
We are talking weighted carries.
Why should we perform weighted carries?
To put it simply, they help you build and maintain that bulletproof body.
They give us the opportunity to meet a variety of situations that transcend into everyday life and they also work nearly every muscle in our bodies!
Carrying weighted objects helps to strengthen your core, upper back, and grip, develop shoulder and hip stability, and aids in fat loss too.
Why should this matter to you?
You carry things every day.
You will carry things all throughout your life.
A baby, groceries, a laundry basket, or your air conditioner into the window as a hot summer is approaching.
Adding weighted carries into your training makes life tasks easier, allows you to do more and keeps you functioning properly.
How do we perform these?
They can be held in an overhead position (this also gives you the benefit of shoulder stability!)
Front rack position (this also gives you the benefit of strengthening your upper back!)
Or by your sides in a farmer carry.
How far do I go?
We suggest a heavier weight for a shorter distances
and more of moderate weight for a longer distance.
Yeah but I won’t get a stronger core from that, right?
Our core often referred to as the ‘midline,’ is the bridge that connects our upper body to our lower body. The BRIDGE.
As you carry anything, the core has to work to stabilize the midsection and not compromise, thus keeping you safe.
Carries build the strongest cores.
Want a better deadlift?
Want to get a heavier back squat?
Want to look better naked?
We’ve been adding weighted carries into our programming more and more.
To strengthen your core, build that bulletproof body, and decrease your risk of injury and any setbacks in the gym or in life!
And ultimately, giving you a stronger, healthier body!