Think You’re Drinking Enough Water? Try the Skin Test

17 Aug

It’s easy to forget to drink enough water during the colder months, but now that summer is here, it’s especially important that we keep our bodies hydrated. If you don’t drink enough, you can get headaches, feel nauseous, or find it hard to concentrate.
The NHS recommends six to eight glasses of water daily, but you may lose track with everything else that goes on in your life. You can easily conduct a simple skin test  to determine if you’re hydrated enough.

It relies on “skin turgor,” which is your skin’s elasticity, or how easily it changes shape and returns to normal when pulled or pressed. Skin with normal turgor should be able to snap back very quickly.

You can test your skin turgor if you pinch the skin on the back of your hand for a few seconds. If it immediately returns to normal, you are hydrated enough; if it doesn’t, you need to drink more water.

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Picking the Best Cantaloupe

13 Aug

How do you pick the best cantaloupe?  Follow these six tips next time you have a craving for this sweet treat!

Image result for cantaloupe

The first thing you’ll want to look out for is mold, cracks, or soft spots on the rind of the cantaloupe.

Next, examine the skin of the cantaloupe more carefully. The inside of a cantaloupe should be a subtle orange, but the outside is a different story! If the rind is green, that means it was picked too early and isn’t ripe yet. Aim for a rind that is beige.

Weigh your cantaloupe! This is one situation where the heavier it is, the better!

Sometimes cantaloupes can be too ripe. To double check, gently press the bottom of the cantaloupe with your thumb. A good cantaloupe will have a little give, but not too much. If the cantaloupe is squishy, that means it’s overripe and already rotting inside.

Listen to your cantaloupe! That’s right, go ahead and tap tap tap on the rind. If you hear a hollow sound, you’ve got a good fruit!

Go ahead and smell the cantaloupe. Just like with pineapples, you should be able to smell the sweetness of the fruit. If you can’t smell anything, it’s probably not ripe yet.

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How to Use Skewers

9 Aug

Learn to skewer like a pro. Skewers can help ensure even cooking and add a little fun to your meal. Remember to use tongs or an oven mitt when turning them on the grill.

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How to Pick a Ripe Watermelon

1 Aug

Can you think of anything more refreshing than the sweet, juicy taste of a watermelon on a summer day? You may think that choosing a great watermelon is up to chance, but there are actually several ways to spot the perfect watermelon so follow these tips and take the guess work out of your selection!

Image result for watermelon

1. Field Spot
When viewing watermelons, the first thing that sticks out are those weird white spots. However, these spots (called field spots)are quite natural. The field spot is the area where the watermelon rested on the ground. While every watermelon has a field spot, the best watermelons have creamy-yellow or even orange-yellow spots. Go for the gold.

2. Webbing
The webbing of a watermelon indicates the amount of times that bees touched the flower. The more pollination, the sweeter the watermelon is.

3. Boy or Girl?
You may have not known this, but watermelons have genders. The ‘boy’ watermelons, are taller and more elongated, while the “girl” watermelons are more round and stout. The boy watermelons are more watery, while the girl watermelons are sweeter.

4. Size
Our common sense tells us that bigger is better. So we may think that we should get our money’s worth and get the biggest watermelon we can haul onto our carts, but in reality, the best watermelons are average-sized. Don’t go for too small or too big, but just right. Size matters.

5. Tail
The tail of a watermelon indicates its ripeness. A green tail indicates that it was picked too soon and will not taste as good. Go for the watermelons that have dried tails for the best taste.


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National Raspberry Cream Pie Day

1 Aug


Image result for raspberries

National Raspberry Cream Pie Day is observed annually on August 1st.  This day is in theme with other raspberry holidays in this same time period.  Raspberries are most plentiful this time of year.

Raspberries are the edible fruit of a multitude of plant species in the genusRubus of the rose family.  The name also applies to the plants themselves.

  • Raspberries are woody stemmed perennials.
  • Raspberries are widely grown in all temperate regions of the World.
  • Raspberries are a very important commercial fruit crop.
  • At one time, raspberries were a midsummer crop, however with new technology, cultivars and transportation,
    they can now be obtained year-round.
  • An  individual raspberry weighs 0.11 – 0.18 oz.
  • An individual raspberry is made up of about 100 drupelets.
  • One raspberry bush can yield several hundred berries a year.
  • A raspberry has a hollow core once it is removed from the receptacle.
  • Raspberries are a rich source of vitamin C, manganese and dietary fiber.
  • Raspberries contain vitamin B1, vitamin B3, folic acid, magnesium, copper and iron.

Try our Raspberry Cream Pie

1 Fruit
1 Nutrient
1 Supplement
Suitable for Fast Track patients


Pie Crust:
1 Cinnamon Vanilla Cereal Nutritional Supplement
1-2 Egg Whites

Pie Filling:
1 serving Raspberries
1 Vanilla Pudding Shake Nutritional Supplement, prepared as pudding


Pie Crust:
Crush Cinnamon Vanilla Cereal and mix with egg white. Place mixture in a small muffin tin or baking cup. Bake for 10 minutes at 350 degrees.

Pie Filling:
In a blender, blend raspberries and prepared vanilla pudding. Spread mixture on pie crust, chill and serve.

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How to Grill Stone Fruit

30 Jul

Grilled stone fruits such as plums, peaches, nectarines or apricots are equally tasty as they are easy to prepare.  Delicious served alongside grilled meats, you can also add them to greens or add them into salsas!


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Health Benefits of Walking

29 Jul

Did you know that a 30-minute walk can provide plenty of other benefits for your overall health that reach far beyond weight loss?  Remember to make sure you stay hydrated even if the temperatures are mild.

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Walking for fitness can be a great activity for beginners looking to start a daily exercise routine so whether you’re new to walking or an experienced runner, these six surprising health benefits are proven to make a daily walk worth your while:


Researchers found in a recent study that taking a daily walk can boost your mood which can help decrease depression, negate the need for medication and put your emotions in an overall happier place.


As you age, bone density can decrease and make an injury from a fall much more severe. Studies have shown that walking can improve bone density and stop the loss of bone mass that is often associated with osteoporosis. Walking for up to 40 minutes a day may also help to reduce hip fractures and other injuries related to falls.


Walking has been shown to have positive effects on the overall cardiovascular health, including hypertension so consider a consistent walking routine. It can help lower your blood pressure and prevent heart disease. Although walking can be a safer alternative to more vigorous forms of exercise, anyone with existing heart conditions will still want to consult a doctor before beginning an exercise routine.


Walking is a great way to boost your metabolism. It can help reduce fat around the waistline and prevent metabolic syndrome — the latter of which results from high blood pressure, cholesterol and blood sugar. Walking has been shown to reverse this condition and boost your metabolism so you can burn more calories during the day when you’re not exercising. The key? Try to up the pace by including 1–2 minutes of briskly walking every five minutes during your daily walk to get started.


Because walking is a low-to-moderate intensity exercise that gets the blood flowing and raises the heart rate, it can be an ideal recovery activity in between harder workouts. It is ideal even for those experienced with high-intensity activities and are fit because your body still needs time to rest and recover between workouts.  Walking can also help ease any joint, back and muscular pain associated with more extreme forms of exercise.


Get outside and exercise!  It’s one way to clear your mind and distract yourself from your current problems because we all know that stress has a way of creeping into our lives. Whether you take a short walk around the neighborhood with your dog or head to the trails or track for a brisker workout, try to be more aware of your body, your surroundings and all the other good parts of life that are often ignored. This meditative state can have other positive effects on your health and well-being.

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How to Pick the Perfect Pineapple

20 Jul

Do you know how to pick out the best pineapple?

Image result for pineapple

When picking out pineapples, the first thing to look for is color. Some people pick out a green pineapple thinking it will ripen when they get home. However, it’s best to get a pineapple that is mostly bright yellow. It can have a little green but should be a nice golden yellow overall.

You may know the old trick about checking the leaves of a pineapple… but what exactly are you looking for? You should actually tug at the leaves of a pineapple to best determine ripeness. If the leaf pulls out easily, then the pineapple is too ripe. If, on the other hand, the leaf is very difficult to remove, it might not be ripe at all. Aim for something in the middle!

After administering the leaf test, make sure to give the pineapple a good squeeze. Make sure it has a little give to it. Try to check this before cutting the pineapple open at home, otherwise, you may waste a fruit that isn’t ready to eat yet!

The absolute best way to select the perfect pineapple is to sniff the bottom. That’s right! You should smell a sweet, pineapple scent. If you can’t smell any sweetness, put it back!

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