FROM FARM TO FREEZER Freezing Food Locks in Freshness and Nutrients
Freezing food — what’s not to love about it? Not only does it save time and reduce food waste, it also retains nutrients and keeps your favorites on hand and ready to use. Let’s dive into the many benefits of freezing your food and how it stacks up nutritionally. Understand the cold, hard facts of nutrient retention. Did you know that, according to the U.S. Department of Agriculture, freezing food doesn’t change its nutritional value? Instead, it’s like hitting the pause button, especially for fruits and vegetables. The moment these foods are picked, they start losing nutrients. However, freezing them shortly after harvest (often done at the peak of ripeness) helps lock in vitamins and minerals. According to a study published in the Journal of Food Composition and Analysis, frozen fruits and vegetables can be just as nutritious as their fresh counterparts, and, in some cases, they might even retain nutrients better than fresh foods stored for several days. What happens to food in the freezing process? When you freeze food, tiny ice crystals form. The quicker the freezing process, the smaller these crystals, which is important because smaller
ice crystals cause less damage to cell structures. This helps to preserve the food’s texture, flavor, and nutritional content. Fast freezing processes like those used commercially minimize nutrient losses and help preserve food close to its original state. Which foods freeze best? Almost any food can be frozen, but some handle the process better than others. Fruits and vegetables with high water content, such as watermelon and lettuce, can become mushy when thawed because the large ice crystals rupture cells. However, berries, peas, corn, carrots, and greens like spinach freeze well. Meats and fish are also great options for freezing. Are there any nutritional downsides? While freezing does an excellent job at preserving nutrients, water- soluble vitamins like B and C can be slightly reduced during the blanching process (a quick boil used primarily for vegetables before commercial freezing to inactivate enzymes that degrade quality). However, this loss is often minor compared to the losses during refrigeration over several days.
Goodbye Groggy, Hello Productive SMALL MORNING SHIFTS THAT SPARK BIG WINS
Go to Bed Earlier Your morning actually starts with how well you slept the night before. According to research from the Centers for Disease Control and Prevention (CDC), over one-third of adults don’t get the recommended amount of sleep every night. If you are struggling to wake up, it could mean you need to go to bed sooner. Setting an earlier bedtime for yourself will make getting up in the morning easier and more natural. You can start by hitting the hay 15 minutes sooner, and continue that over the week. Healthy sleep habits, like turning off devices an hour before bed and not eating too late, can help you drift off quicker. Cue the Energy External factors like exposure to sunlight and physical movement impact your internal clock. You can trick yourself into getting up earlier by
It’s easy to hit snooze in the morning, but when you do, you miss out on some of the most underrated hours of the day. There are many benefits for early risers, from better
harnessing the natural cues your body uses to start the day. Sunlight regulates your system and curbs the sleep hormone melatonin. Use sheer curtains on your bedroom windows to allow light in when you wake up. If your space is dark and you can’t rely on sunlight, use a broad-spectrum light box that simulates the sunrise. Exercise also signals to your body that it’s time to start the day. Try doing a few minutes of yoga or light exercise. Over time, these signals become habits, gently nudging your body to rise earlier and be more alert. Waking up earlier doesn’t require a total life overhaul, but if you make shifts, it can make a significant difference in your entire day. By getting the proper amount of sleep, utilizing light, and staying consistent, early mornings won’t have you pushing snooze; they’ll have you ready to achieve your goals.
mental health to more focus and productivity. Building a new morning schedule for yourself isn’t just about setting an alarm; it’s about setting the tone for the entire day. From using light to trigger your body’s internal clock to improving your sleep
routine, consistent changes can make waking up earlier your new norm.
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