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The Club, Issue #027
June 18, 2022

Newsletter Issue #27 - June 2022

Happy Summer!! I hope you are finding time to relax and enjoy friends, family, sunshine, and good food!

In this newsletter, you'll find...

πŸ“Keep Your Produce Fresh for Maximum Nutrition

πŸ“Box Breathing for Stress Relief

πŸ“Tabata Style Workout


Fresh Produce

Keep Your Farm Stand Finds Fresher Longer

Farmer's Markets are in full swing at this time of year and you can find all kinds of great fruits and vegetables to lighten and brighten your dinner plate. But after you bring home those snap peas and rhubarb and raspberries and zucchini, what can you do with them to ensure they stay fresh for as long as possible?

Each kind of fruit and vegetable has slightly different needs but there are some general guidelines you can follow.

The first thing to know is that many fruits and vegetables give off ethylene gas as they continue to ripen and some types of produce are very sensitive to ethylene so you'll want to keep the following fruits and vegetables separate.

Fruits and vegetables that have a natural wax coating like apples and cucumbers should only be washed right before consuming. The wax coating helps prevent premature rot and bruising so you want to keep it in tact for as long as possible.

A nice pile of citrus like lemons and limes on your counter or kitchen table looks beautiful but unless you use them up quickly, they will dry out on the counter. Instead, store them in an airtight container in the fridge. Another fruit that looks nice in a pretty bowl are apples but apples like to be cold so the fridge is a better spot for them too.

If you buy bundles of leafy greens, rinse them in cold water and dry them gently. Then wrap them loosely in a paper towel to absorb moisture and store them in a container or zip lock bag in the fridge. And you can keep bundles of herbs in a jar of water like a bouquet of flowers.

Potatoes should be kept at room temperature in a cool, dark spot where they can get some air circulation. Onions and garlic can also be stored at room temperature in a cool, dark space but keep them separate from the potatoes.

Mushrooms should be stored in a paper bag in the refrigerator. The paper bag will absorb moisture without completely drying out the mushrooms.

The chart below from EatingWell.com will give you a good starting point for where to store common fresh fruits and vegetables.


Box Breathing for Stress Relief

A regular breathing practice is good for stress relief, relaxation, to help suppress anxious feelings, calm nerves, and help you focus.

A simple technique that you can do anywhere is box breathing or square breathing.

Sit with your back supported and feet on the floor in a comfortable position. Preferably in a quiet environment but once you're comfortable with this technique, you can apply it anywhere you need a calming moment. Pay attention to how you feel, your energy level, and the natural rhythm and sound of your breath.

1. Breathe in through your nose to a count of four. Focus on the feeling of air coming into your lungs

2. Hold your breath to a count of four. Focus on how your lungs feel.

3. Slowly exhale through your mouth to a count of four. Pay attention to how the air feels leaving your body.

4. Hold your breath again to a count of four.

Repeat several times.

Focus on filling your lungs with the inhale. It might help to put your hand on your belly while you’re breathing. Good breathing should come from your belly, not your chest.

Focus on the visual of a box as you breath. It may be helpful to close your eyes while box breathing.

As you inhale, in your mind, trace the outline of a box going up. As you hold your breath, trace across the top of the box. As you exhale, follow the line down. As you hold your breath again, trace across the bottom and complete the box.


Tabata Style Workout

The work intervals should be done as hard as you possibly can push yourself. Rest 1-2 minutes between exercise groups. You can use this online Interval Timer to keep track of your workout if you want.

Group 1

20 sec. Pushup - 10 sec. Rest/ 20 sec. Tricep Dips - 10 sec. Rest

20 sec. Pushup - 10 sec. Rest/ 20 sec. Tricep Dips - 10 sec. Rest

20 sec. Pushup - 10 sec. Rest/ 20 sec. Tricep Dips - 10 sec. Rest

Group 2

20 sec. Heel taps - 10 sec. Rest/ 20 sec. Up-Down Planks - 10 sec. Rest

20 sec. Heel taps - 10 sec. Rest/ 20 sec. Up-Down Planks - 10 sec. Rest

20 sec. Heel taps - 10 sec. Rest/ 20 sec. Up-Down Planks - 10 sec. Rest

Group 3

20 sec. Lunges - 10 sec. Rest/ 20 sec. Squats - 10 sec. Rest

20 sec. Lunges - 10 sec. Rest/ 20 sec. Squats - 10 sec. Rest

20 sec. Lunges - 10 sec. Rest/ 20 sec. Squats - 10 sec. Rest


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