Frozen Fruits and Vegetables Are Fine

I admit it. I used to think that fresh fruits and vegetables were nutritionally superior to anything frozen. I NEVER bought frozen fruits or vegetables unless I absolutely had no choice.

But when I'm wrong, I say I'm wrong. And I was wrong. Frozen fruits and vegetables are fine. In fact they are more than fine.

Frozen produce is picked at the peak of ripeness and frozen. Studies show they retain the same vitamin and mineral content as fresh. In fact, they are probably nutritionally superior to the pint of strawberries getting moldy in the back of your refrigerator or the bag of lettuce you've had for a week.

By the time it leaves the farm and finally gets to the supermarket shelves produce is exposed to air, light, and handling, all of which can damage and degrade its nutritional content. After that, unless you are shopping for fresh produce every other day or so, it sits in your refrigerator or on your counter for several more days until it is finally eaten...if it hasn't spoiled before you get to it. To be honest, that's one of the big reasons I took a second look at frozen produce. I got tired of throwing away food.

But what about canned vegetables. Aren't they okay? Let me ask...have you looked at all the salt and preservatives in canned vegetables? The added sugar or other sweeteners in canned fruit? My advice is go for fresh if it's in season and therefore less expensive AND you will use it quickly. Otherwise, opt for frozen. No added nasty stuff!

Once I started using frozen produce, I actually discovered my fruit and veggie intake actually increased. It is so much easier to toss some frozen mango chunks and pineapple tidbits in the blender for a smoothie than it is to actually have to peel and prep them. Adding vegetables to soups and stir-fries is just a easy. I just grab the bag and pour! No more prepping, lots less clean -up, and more time for me. If you're trying to add more plant-based options to your diet, including frozen fruits and vegetables is a no-brainer!

In addition to smoothies and stir-fries, you can use frozen fruits and veggies in a wide variety of other dishes. I thaw berries in the microwave and use them to top french toast and oatmeal. I add vegetables to rice while it's cooking or sauté them in a little olive oil and toss them with quinoa, pasta, or couscous. And sometimes when I get down to the last little bits of each vegetable, I throw them all in a pot with some vegetable broth and make vegetable soup.

As with all things, some fruits and vegetables do better frozen than others. Here are my favorites:

1. Berries: Blackberries, raspberries, blueberries, and strawberries
2. Carrots: Toss into soups and stir-fries
3. Mango: So much easier than peeling and slicing fresh mango
4. Peas: Use in soups, stir-fries, rice dishes, or make your own green pea soup
5. Butternut squash: When is the last time you bought a fresh one? Get the frozen squash and add this delicious and nutritious food to your diet
6. Corn: It's the only way to make my mother-in-laws Thanksgiving Fried Corn!
7. Edamame: I'm the only one in my house that eats it so frozen is the only way to keep it from spoiling until I finish it all.

2021 Ushers in the Most Obese Population Ever

Obesity is a medical condition that happens when someone has an excessive amount of body fat. Having too much body fat can increase the risk of getting additional health problems, and it can cause health problems of its own.

Every year, more and more people are being classified as obese. In previous years, it’s dipped up and down, but in 2021, the obese population will include a higher percentage of people than it ever has before. One out of every three U.S. adults is obese. (Harvard, 2020), with the rate being higher for women than men.

This is due a variety of factors, from cheaper unhealthy foods to economic growth. One huge factor in 2020 was COVID-19, which resulted in lockdowns around the world. People weren't able to be as active as they were pre-COVID. Stress caused unhealthy eating habits and increased use of alcohol. Store closures left more people reliant on processed, less healthy foods. Many people gained what came to be known as the "COVID 15".

Rates of childhood obesity are also increasing with the latest data showing that 19.3 percent of U.S. young people, ages 2 to 19, are obese. This puts them at higher risk for being obese with its related health risks as an adult. Furthermore, children are exhibiting earlier onset of what used to be considered adult conditions, including hypertension and high cholesterol..

Of course, this has caused a surge of growth in the weight-loss industry. There are all kinds of different diets, workout plans, supplements and online resources. New diets, new books, and new programs are constantly appearing. And they all promise what we all want...a quick fix to our problem. All we have to do is eat (or not eat) a certain type of food or group of foods. Low-carb, no-carb, high-protein, low-fat...they may be marketed under different names, but they are basically all the same. And they all assure their users that they can lose weight, quickly, with very little effort. And in our desperation to lose the weight, we climb aboard whatever the latest fad is. Some of us even see some success in the beginning. But none of these diets are sustainable for long periods of time. Some of them are actually unhealthy. And once you come off them, the weight usually comes right back...with a few extra pounds just for good measure!

I should know...I have tried them all...

Yes, it is true that it is hard to lose excess body fat. The risk of regaining lost weight is high. But there is one very successful way to lose the weight and keep it off.

It's not cool and trendy. It's not some special food or magic pill or ancient secret someone is suddenly willing to share (for a fee, of course). It's actual quite simple and totally free of charge.

Eat less. Move more. And yes...calories count.

After trying diet after diet after diet, this is what I found that works for me and is backed up by research.

A balanced healthy diet that includes all the nutrients. Yes, that means I eat carbs and fat and I'm still losing weight! I just get my carbs from whole grains and beans not donuts. My fat comes from things like avocados and olive oil, not chips and dip.

Exercise. You have to burn more calories than you take in. This doesn't mean you have to do CrossFit five days a week. A simple 30-minute walk every day is enough to get you back on the road to being fit.

Patience. You didn't gain this weight overnight. You aren't going to lose it overnight either. Which is why you need a lifestyle change you can live with forever instead of a quick-fix "diet."

I know it's hard. You see all kinds of videos and Instagram posts of these super in-shape people and get discouraged. You probably also see lots of articles telling you which of the multitude of diets is the best, and all of that gets really confusing.

What you need to know is that the best workout plan and the best diet varies from person to person. The diet that works for that Instagram model who’s already in shape is not the same diet that you should immediately go for.

You need to find something that’s better and healthier than your current diet, but also something reasonable. I started out trying to go completely Vegan. But I really missed my seafood. I love seafood! And my husband is a meat and potatoes kind of guy. Eating my plate of veggies while watching him wolf down his steak was hard! (Not to mention cooking two separate meals every night...) Fortunately, seafood is a healthy source of protein. So I modified my diet to include plenty of fish. So when he's enjoying his hamburger, I'm having a tuna burger. Much easier to live with!

When people go to extreme lengths to try to get in shape, it’s really difficult for them to keep it up long-term.

This is the main crux of the matter. The ultimate failure that will bring your weight loss program down isn’t having an easy diet or having light workouts, it’s not being able to commit to your program.

No matter what kind of program you do, it’s useless for weight loss unless you can stick with it for an extended period of time. Don’t push yourself to go for the most extreme diet and the most intense workout program, especially if you’re just starting off. When the HIIT workout I started with caused my injured knee to hurt, I could have quit. I wanted to quit! Instead I discovered that walking was just as effective for me...and a lot less stressful on my joints.

You don’t have to work that hard to start losing weight. If you push yourself beyond your limits, you’re just going to stop when you don’t see the quick results you want to see. Keep your weight loss program within reason, and you’ll be a lot more successful.