We've all heard that obesity in the U.S. is at an all-time high and increasing, especially in children. Experts agree that we eat too much sugar, which is contributing to this phenomenon. So, if we're eating too much sugar, does that mean that we need to be concerned about the sugar in fruit? An article in the New York Times explains that "sugar consumed in fruit is not linked to any adverse health effects, no matter how much you eat." In fact, the article continues, "increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases."
Why is that? It all comes down to fiber. Because sugars are contained within fruit cells, "it takes time for the digestive tract to break down those cells. The sugars therefore enter the bloodstream slowly, giving the liver more time to metabolize them." That means your blood sugar doesn't spike, and your body works to break down fruit slowly, so that you feel satisfied, longer. Need proof? "Unlike processed foods, which are usually digested in the first few feet of our intestines, fiber-rich fruit breaks down more slowly so it travels far longer through the digestive tract, triggering the satiety hormones that tend to cluster further down the small intestines," according to Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital. Read the full article about to find out more about why eating fruit and vegetables is truly one of the best things you can eat for a healthy diet, healthy weight and healthy life!
Everett Myers, Founder and President of FruitShare™
In Your Box: Sweet Heart cherries, Duke blueberries, Honey Punch and Flavor Grenade Pluots, Flame grapes and Colorado peaches. Enjoy!
Storage and Ripening
Keep all of the fruit in the refrigerator. Flame grapes, Duke blueberries, Sweet Heart cherries are more delicate and should be refrigerated and enjoyed first. Only wash your grapes, blueberries and cherries before eating them as moisture can lead to mold. Sometimes a split blueberry, grape or cherry will create extra moisture in the bag or clamshell and cause a spot of mold. If this happens, take them out of the bag immediately, remove the fruit that caused the issue, and wash the remaining fruit. Dry the fruit off by placing it on a paper towel and then refrigerate it again. Peaches and pluots will be ready to eat when the flesh gives to gentle thumb pressure. We have been finding these peaches and pluots can go directly into the fridge. They should be ready to eat on arrival or shortly thereafter. Just keep an eye on them. The peaches are juiciest when they give to slight thumb pressure. You can also slice and freeze peaches, as well as blueberries, grapes and even cherries (after taking their pits out). After they are frozen, we like to use them in smoothies, no sugar necessary because they are so sweet on their own.
What It Takes
These delicious Colorado peaches are from Brant and Carol. They are firm in their commitment to good land stewardship. At their orchard on the western slopes of Colorado’s Rocky Mountains, it is a family affair. The whole family including their sons, parents and nephews, work side by side to grow these excellent peaches. The mountainous location and unique climate of their farm make it perfect for growing delicious peaches. At almost 4800 ft. in elevation, the orchard’s water supply comes from melting snowpack high in the Rockies. The hot days and cool nights in their river valley bring the peaches to the peak of flavor and juiciness. Eat these quickly they are tree ripe and will be ready to eat when you get them or within just a day or two. They are delicious alone or sliced and served with any breakfast, cereal, waffles, pancakes. If they are getting too soft for you, wash the peach fuzz off of them, then slice them off the pit and put them in a freezer bag. We like to use these frozen peaches in a smoothie. They are also great for baking and grilling.
This is the last of the late season cherry variety called Sweet Heart from the Stennes. This is the first year we have had cherries this long into the season. What a treat to get more of their cherries. It won’t be long before we see their Honeycrisp apples (most likely in late September).
What is a pluot? The pluot is a fruit that has revolutionized the plum world. It was developed by the famous plant breeder Floyd Zaiger of Modesto, CA. Floyd crossed plums with apricots to come up with the great tasting and beautiful pluot. The pluot is made up of 70-75% plum and 25-30% apricot. Over the years many different variations of the pluot have been grown. These pluots are from Cecelia at Wild River. Located on the banks of the Yuba River in California, exceptional fruit has been grown at Wild River since 1979. Enjoy these Honey Punch and Flavor Grenade pluots!
It is fun to get blueberries from a new grower for us. Mark and Marni have been at it since 1985. Mark graduated from Horticulture school and bought a small piece of land next to his grandfather’s grape orchard. He started growing fruit that he liked to eat all organically. The results are are these large blueberries, grown under shade cloth, to help moderate the temperature and keep the berries in great condition even in the summer heat. I hope you enjoy these. I’m not sure how many more blueberry pickings there will be this summer and it is a long way until next June when the season starts again.
Three Sisters Farm, owned by Joe and Johnni Soghomonian, is famous for their grapes. Located near Fresno, CA, they use beneficial grasses and flowers - especially poppies - as cover crops, making their vineyard exceptionally beautiful. Three Sisters has been certified organic since 1981, but even before Joe and Johnni began farming, Joe’s parents owned the farm. Some of the vines are over 80 years old and are still producing grapes!
Health and Wellness
A recent article in the New York Times states running can add years to your life. The best part is if you ran for just 5 minutes it would give you greater longevity. “Perhaps most interesting, the researchers calculated that, hour for hour, running statistically returns more time to people’s lives than it consumes. Figuring two hours per week of training, since that was the average reported by runners in the Cooper Institute study, the researchers estimated that a typical runner would spend less than six months actually running over the course of almost 40 years, but could expect an increase in life expectancy of 3.2 years, for a net gain of about 2.8 years.” This research continues to show that moving your body is good for you. Get up and walk 5 minutes each hour and at some point during the day try to pick up the pace to a fast walk, jog or run. I have made it a habit to wake up early and run in the mornings. It gets my day started right and I tend to feel better and eat healthier throughout the day. Give it a try and let me know what you think.
Colorado Peach Ice Cream (A summer treat to beat the heat)
6 ripe organic Colorado peaches
1 pinch salt
2 teaspoons lemon juice
1 quart heavy cream
1 cap of vanilla extract)
First, Wash peaches thoroughly and peel peaches over a large bowl to catch the juice. Halve and pit them and chop roughly. Place in the bowl and sprinkle with 1/3 cup of sugar, the salt and lemon juice and let them sit for 30 minutes. Second, If you have a blender, take the peach peels and blend until smooth. This is a break from tradition but peach peels have lots of the nutrition so we hate to omit these! Add to peach mixture. Third, While peaches macerate, put cream and remaining sugar in saucepan with vanilla. Heat over medium-low heat, stirring frequently to keep from scorching, until the sugar is dissolved. Remove from heat and cool. Fourth, Pour cream over peaches and mix thoroughly. Taste to see if it needs more sugar. (This will depend on the peaches.) Refrigerate until chilled. Fifth, Pour the mixture into an ice-cream machine and freeze according to the manufacturer's directions until set but not quite hard. (If serving immediately, freeze harder.) Scoop and serve!