• Ethylene is a gas that is emitted from some fruits and vegetables that encourages ripening.
• For example, you may have noticed some stores have plastic wrap on the stems of bananas. That’s because the ethylene is released from the stems and their shelf life will be increased by slowing the ripening process.
• Because ethylene is a gas that’s emitted, it can cause rapid ripening of other foods if they’re stored together with an ethylene-producing one.
• Some of the highest ethylene-producers are apples, avocados, bananas, peaches, kiwi, pears, and tomatoes.
• Some foods that are very sensitive to ethylene gas include asparagus, broccoli, cucumber, grapes, mangos, peppers, and squash.
• Be sure to avoid storing ethylene-producers with food that’re sensitive to the gas.
• Avoid storing ethylene-producing fruits and vegetables in bags or tightly sealed containers as the gas will get trapped and ripening will happen quickly.
Copper is an essential nutrient for your body that can help support healthy bones, nerves, blood vessels, and immune functions. Alongside iron, copper empowers your body to create red blood cells. Copper deficiency is rare, but it’s estimated that 25% of the population aren’t meeting the recommended intake. Here are some great food sources of copper:
🔆 Beef Liver
🔆 Dark Chocolate
• 1 Cup of Cheerios. 100 calories
• 14 Almonds. 100 calories
• 1 Cup of Cantaloupe. 45-60 calories
• 1 Container (5.3oz) Nonfat Greek Yogurt. 100 calories
• 2 Egg Whites and Toast. 100 calories
• Frozen Greek Yogurt Bar (Yasso brand). 100 calories
• 2 Rice Cakes. 80 calories
• 3 Tablespoons of Hummus and Celery. 75 calories for hummus, 6 calories per celery stalk
• 1 Cup Sugar Snap Peas. 35 calories
• 25 Baby Carrots. 100 calories.
If you’ve ever finished an intense workout and skipped eating, you know it can make you feel weird. Your body is looking for things like carbs to restore glycogen, water to replace what was lost from sweating, and protein to begin muscle repair.
When you need food quick and easy, here are some ideas to help you start recovering:
▪ Greek yogurt with fruit and granola
▪ Peanut butter sandwich
▪ Whole wheat crackers and tuna
▪ Protein shake and a banana
▪ Almonds and an orange
▪ Chocolate milk and pretzels
▪ Oatmeal topped with sliced banana
▪ String cheese and whole wheat crackers
Potassium is an electrolyte that your body uses for a myriad of purposes including:
⚡ transporting nutrients and waste in cells
⚡ proper heart function
⚡ muscle contraction
⚡ balancing water retention
⚡ reducing blood pressure
It’s also a mineral that your body can’t produce on its own and has to be absorbed through the food you eat. Luckily there is a wide variety of foods that are good sources of calcium:
Spinach, broccoli, peas, cucumbers, mushrooms, potatoes (both white and sweet), cucumbers, zucchini, pumpkins
Oranges, bananas, apricots, cantaloupe, honeydew, grapefruit, dried prunes, raisins
🌱 Beans & Legumes
Lentils, pinto beans, kidney beans, lima beans
Tuna, cod, halibut, trout
Whole-wheat bread, whole-wheat pasta, brown rice, wild rice, bran cereal