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More than two-thirds (67%) of consumers responding to The Packer's 2019 Fresh Trends survey said they were buying more fresh fruits and vegetables than last year, and 73% said they were buying a larger variety of fresh produce than 20 years ago. Changing consumer expectations are driving fresh produce demand and sales, with more consumers indicating a preference for buying items with a "fair trade" label (59%) and for locally or regionally grown produce (55%).

These charts provide an overview of the most popular fruits and vegetables purchased in 2019, based on the percentage of primary shoppers buying in the U.S.

Notably in fruit, avocados moved up three places to No. 8. Mango, which was new to the list in 2018, moved up three places last year to No. 16. Nectarines were back on the list at No. 20.

In vegetables, broccoli moved up two spots in 2019 to No. 5, and cabbage moved up five places to No. 14.

Note: Each year, The Packer sponsors consumer studies to track trends in the purchase and consumption of fresh produce in the US.

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top 20 fruits and vegetables sold in the u.s. 2019

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Top 20 Fruits and Vegetables Sold in the U.S.

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More than two-thirds (67%) of consumers responding to The Packer's 2019 Fresh Trends survey said they were buying more fresh fruits and vegetables than last year, and 73% said they were buying a larger variety of fresh produce than 20 years ago.

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Keeping track of carbohydrates in the diet is an important part of managing type 2 diabetes. It's also helpful to have some knowledge of the difference between the two types of carbohydrates: simple carbs that are found in everything from table sugar to fruit, and complex carbs, or starches, that occur in foods such as whole grains and starchy vegetables like sweet potatoes.

Each type of carb impacts blood glucose levels somewhat differently. So whether you're managing the carbohydrates in your diet by counting them, watching portions using the Plate Method, or following another carb tracking protocol, understanding the effects of each type of carb on your body can help you make the most of your treatment plan, control your blood sugar levels, shed excess pounds and/or maintain a healthy weight, and help prevent complications.

Carbohydrates 101

Carbohydrate is one of the three macronutrients in food that provide fuel for the body to function properly. The other two are protein and fat. During digestion, all three are broken down into the elements the body can use for energy: Protein is reduced to amino acids and fat is reduced to fatty acids, both of which are then stored for future use.

Carbohydrates, on the other hand, are broken down into glucose (sugar) which, after a quick stop in the liver, enters the bloodstream and is immediately available to be taken up by cells for energy. This is why eating carbs can affect blood sugar levels so quickly and dramatically.﻿﻿

It's also why it's so important for people with type 2 diabetes to keep tabs on the carbs they eat. In this disease, either the pancreas does not produce enough of a hormone called insulin that regulates blood glucose levels or the body has become resistant to the effects of insulin. In both cases, glucose can build up in the bloodstream.

Simple Carbs

Simple carbohydrates are, as the name implies, simple structures. In chemical terms, they're small molecules consisting of a single monosaccharide or of two monosaccharides linked together-this is called disaccharides.

Glucose, the type of sugar the body and brain use for energy, is a monosaccharide, as are fructose and galactose. The disaccharides include lactose, sucrose, and maltose.

Simple carbs are fairly easy for the body to digest. Most of these carbs are processed in the small intestine, where enzymes break them down into individual components that then pass through the intestinal walls into the bloodstream to be used for energy.

Any sugar that isn't used right away is converted to fat and stored. This is why eating foods with lots of added sugar can contribute to weight gain.﻿﻿

Examples of Simple Carbs

Many foods containing naturally occurring simple carbohydrates are rich sources of vitamins, minerals, antioxidants, fiber, and other nutrients. These foods can-and should-be a part of a diabetes-friendly diet. Examples include:

Fruits are valuable sources of vitamins, minerals, antioxidants, and fiber, as are vegetables and grains. By the same token, dairy products offer protein, calcium, and vitamin D.

However, not all simple sugars are processed at the same rate. For instance, because whole fruit contains fiber, the fructose it contains is digested and absorbed more slowly than, say, sucrose, and may have a less dramatic effect on blood glucose levels.

The added sugars in many processed foods are also simple carbs-think sugary drinks, syrups, cookies, and jellies. These tend to be "empty calories" with little nutritional value, and they more easily lead to weight gain and health problems like heart disease.﻿﻿ Added sugars should be avoided in a healthy diet.﻿﻿

Complex Carbs

Complex carbohydrates, known as oligosaccharides and polysaccharides, are made up of longer, more complex chains of sugar molecules. It takes the body longer to digest complex carbs than to process simple carbs. Some complex carbohydrate foods contain fiber, vitamins, and minerals and take longer to digest. This means they have a less immediate impact on blood sugar, causing it to rise more slowly.﻿﻿

Examples of Complex Carbs

Certain complex carbs are better choices than others. The healthiest complex carbohydrates are those that have not been processed or refined:﻿﻿

Whole grains such as brown rice, wild rice, oatmeal, whole-grain (rather than pearled) barley, bulgur (which is made from cracked wheat), and farro

Grain-like foods such as quinoa (a seed) and buckwheat (a grass)

Starchy vegetables including potatoes, sweet potatoes, and corn

Non-starchy vegetables-everything from asparagus to zucchini

Beans and legumes like lentils, kidney beans, and chickpeas

Note that all of these foods are excellent sources of fiber. Fiber helps keep blood sugar levels from spiking too high, helps regulate cholesterol levels, and is important for intestinal health.

With complex carbs, it's best to avoid or limit grains that have been refined and processed foods made from refined grains. "Refined" means two of the three elements of each kernel of grain have been removed-namely the bran and the germ, both of which are important sources of fiber, healthy fats, and nutrients.﻿﻿

The part of the kernel that's left, the endosperm, is starchy and has less fiber and nutrients. Sometimes vitamins and minerals are added back into refined grains (in which case they typically are labeled as enriched), but this is no substitute for naturally occurring grains.

Processed foods made from refined grains include:

Bagels

Cakes, cookies, doughnuts, muffins, pastries, and other sweet baked goods

Cereals made from refined grains and highly sweetened

Crackers

Hamburger or hot dog buns

Pancakes and waffles

Pizza dough

Rice snacks

Soft sandwich bread

White rice and pasta

Note that many of these foods are also sources of added sugar, further making them less than ideal for managing blood glucose.

Balancing Simple and Complex Carbs

How different people respond to specific types of carbs, and even to individual foods, can vary widely. This is one reason there's no such thing as a standardized treatment protocol for diabetes.

That said, when planning meals and snacks, it's generally advisable to focus on getting most of your carbohydrates-both simple and complex-from natural, unrefined, and unprocessed sources, like fresh fruits and vegetables, whole grains and products made from whole grains, low-fat dairy products, and legumes.﻿﻿ This way you can feel certain you're getting foods that are rich in nutrients, high in fiber, low in calories and saturated fat, and more likely to help you to control your blood sugar and manage your diabetes.

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Do You Know the Difference Between Simple and Complex Carbs?

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Keeping track of carbohydrates in the diet is an important part of managing type 2 diabetes. It's also helpful to have some knowledge of the difference between the two types of carbohydrates: simple carbs that are found in everything from table sugar to fruit, and complex carbs, or starches, that occur in foods such as whole grains and starchy vegetables like sweet potatoes.

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What do you do to stay focus and in quarantine?

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What do you do to stay focus and in quarantine?

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If you've found yourself working from home as a result of the shelter-in-place ordinances, you're probably still tweaking your at-home workspace and navigating challenges that arise with making this transition.

Working from home isn't as easy or as fun as it may sound - it takes some discipline and organization to create a productive environment. Here are some tips to help you create a productive work-from-home space.
1. Create a morning routine
Jumping right into "work mode" when you wake up isn't healthy for your brain or good for your productivity. Now that you don't have a morning commute, use the extra time to do some light stretching, a short yoga or meditation practice, or take a walk around the block before you check your phone in the morning. Even if it's just a 5 to 10 minute pause when you make your coffee, it's a good mental practice to take a moment to get ready for the day. Establish an easy ritual that you can stick to. Review your day and to-do list before you sit down to work.
2. Change up the location - even just a little bit
If you're sheltering-in-place, you'll likely get a little stir crazy, so distinguishing separate work and chill zones is crucial for your mental health. Don't sleep, work, and watch TV all from the same location in your home. Try and designate specific areas according to their function. Sit near a window if you can. Being exposed to natural light is good for you and affects our circadian rhythms. When the days are blurring together, any sense of regularly is encouraged. Even if you live in a small apartment, get creative with available work surfaces. Not only will it get your body moving, but it will help you create a sense of routine and purpose if you get up and "go to work," even if it is just from the bed to the sofa.
3. Get comfortable
If you aren't used to working from home, your seating options and work surfaces may be limited and you may not have an ergonomic desk chair at home. Sit somewhere with sturdy back support at a clean, flat work surface, like your dining room table. We should be limiting deliveries, but if you do bulk order, consider investing in a removable back support you can attach to the back of most dining chairs.
4. Create a vibey workspace
Making your workspace feel like a place you want to go is crucial in setting the tone for your workday. Keep it minimal and clutter-free, but consider integrating a few items that spark joy like a table plant or family photo. A clutter-free space will help you stay focused, and a few choice items will promote positivity.
5. Take regular breaks
Taking regular work breaks increases productivity and creativity. Working for long stretches without any breaks leads to stress, exhaustion, and reduced productivity. Taking a break to get up for a stretch or take a walk around the block gives your mind the chance to reset and replenish your mental resources. Even if you don't leave your home when you "break" for lunch, make sure you still take a break, change locations, and don't work or be on your phone while you enjoy your meal. Physical activity is also good to get your blood and brain moving while also boosting your mood.
6. Schedule regular check-ins
We're all starved for human connection right now and are probably used to working around people. To keep a sense of regularity and to stay on task, schedule regular video check-ins with your teammates. They can be higher level check-ins to discuss goals for the day and week, or more focused video calls to talk through a project. If you're managing a team, make sure that you're encouraging a positive mindset too. People can feel lost or disoriented without their regular schedule or team around them. It's also nice to see your coworker's faces and connect with them visually!
7. Limit your news intake
Taking care of your mental health is of utmost importance right now. While it's good to stay on top of what's going on and make sure that we're all following the right protocols, it can be very easy to spiral into a negative mindset. Make sure to keep your media consumption in a healthy balance with no-screen activities, human connection, and physical activity. Consider putting a boundary on news intake every day such as, "no news consumption after dinner".

Working from home right now may not have been in the plan, but this is the reality we're living in, and maybe you'll develop some new productivity habits because of it! It takes time to get used to this "new normal" and things are changing all the time, so be gentle with yourself and don't worry if there are some bumps in the road or a dog barking on your Zoom call. We're all in this together.

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If you've found yourself working from home as a result of the shelter-in-place ordinances, you're probably still tweaking your at-home workspace and navigating challenges that arise with making this transition. Working from home isn't as easy or as fun as it may sound - it takes some discipline and organization to create a productive environment.

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Your complete guide to the wonderful world of vegetables.

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Oriole Physiotherapy & Rehabilitation Center

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The coronavirus disease has forced governments around the world to call for the restriction of social gatherings. This has led to the eventual closure of public establishments like schools, malls, restaurants, and gyms.

While the need for social distancing and staying at home trumps going to a public gym, it doesn't mean that you have to forego exercising. Exercise is important in boosting our immune system, managing anxiety, and maintaining a sense of well-being. All these combined can increase your ability to ward off viral infections including COVID-19.

It's true that you may be stuck at home for some time to come, but you can still make the most of it and take the time to care for your physical health by doing a few indoor workouts.

In this post, we share with you some exercise tips so you can stay in great shape even during the pandemic.

1. Do Burpees for Total Body Workout

Burpees are considered the best home exercise by many fitness experts. Home workouts can't offer the same intensity that weightlifting in the gym can. Unless you're a hardcore weightlifter, you can get maximum results by diligently performing burpees. Regardless of fitness level, anyone can do burpees and reap great results. If you're just starting out, you don't have to complete 100 reps for your morning workout.

The key is to do a set of 5 to 10 reps or settle on a number of reps that's challenging enough but equally doable for your fitness level. If you want to challenge yourself further, try gradually increasing it in the succeeding days until you reach 100 or 150 burpees. Consider following it up with the same number of squats, push-ups, and mountain climbers.

2. Engage Other Parts of Your Body Through Push-ups And Squats

Bodyweight Exercises - If you want to throw in some variety to your workout, try adding bodyweight movements that aim to work other muscles of your body. Make sure to perform them at varying levels of difficulty. For instance, wherever anyone is in the fitness spectrum, they can do air squats anywhere and combine it with other bodyweight movements like lunges, mountain climbers, and push-ups. Performing these movements one after another can make for an effective home workout.

Isometric Hold - For a more challenging set, you can do an isometric hold. As you reach the bottom of lunge or squat, try to hold that position as a means of training your muscles harder.

Pulse Squat or Lunges - You can also try adding a "pulse" to your squats or lunges. Doing a pulse involves lowering down into a squat, moving halfway up to standing, and then back down, then standing all the way. Adding a pulse turns basic movements into advanced ones.

Explosive Squats - If you want to add more heart-thumping action to your routine, you can jump when reaching the top of movements of squats or lunges. This helps pump your heart rate faster, thereby exercising it. A variation of explosive and plyometric exercises together with a circuit of other movements can spice up your workout without requiring extra time or space. Instead of doing regular squats, aim for 1 set of 10 jump squats, followed by a set of 10 regular squats. Wrap it up by lowering your body into a squat and holding that position for a good 15 to 30 seconds.

Any movement that uses up more oxygen to get your muscles to work harder is cardio. Elevating your heart rate long enough to exercise your breathing will earn you benefits. Whatever exercise you decide to perform, make sure to execute them properly to prevent exercise-related injuries.

3. Utilize Household Items as Fitness Equipment

Bodyweight exercises don't require fancy gym equipment, but for the sake of variety, you can use common household items to perform some exercises.

Chair - You can use a chair or a stool to support your squats. Stand over a chair and lower your body enough until your rear touches the seat. A chair can also be useful in training your upper body through tricep dips. Simply put your hands behind you on the chair. Walk your feet out in front of you then slowly, bend your elbows as you lower down and prop yourself back up.

Water Jugs - In addition to giving you post-workout hydration, jugs of water also prove useful in applying some resistance for body movements like lunges, squats, and shoulder presses to name a few.

Broomstick - For weightlifting, you can use a broomstick in lieu of a barbell to do squats. Although fully weighted barbells provide more challenge, a broomstick is enough to help you practice your form.

The key is to be more creative and resourceful in finding the right tools in your home to support your workouts without spending money. Just make sure that whatever item you use is sturdy enough so you can avoid any mishaps.

4. Practice Healthy Habits

Whether you workout at the gym or exercise at home (to lose weight, boost energy levels, or merely have fun), you need to complement this with other healthy habits. Doing so is essential in keeping your immune system up to prevent sickness.

Observe proper handwashing.

Stay hydrated.

Clean off traces of sweat you might leave after working out.

Get as much as 8 to 10 hours of sleep every night.

5. Eat Well

Eating nutrient-dense foods helps strengthen your immune system. Below are some dietary tips to keep in mind when on quarantine:

Stock up on Essential Food Groups - Make sure to get:

Natural protein sources like: fish and beans, vegetables, fruits, and tomatoes

Whole-grain sources including: wheat bread, quinoa, rice, and pasta

Food rich in healthy fats like: avocado, nuts, nut butter, and olive oil

Limit Your Sodium Consumption - An excess of salt in the body can cause dehydration, rendering your body prone to dizziness and fatigue. Choose foods that are low on sodium and go easy on flavouring your food with salt. Consider using salt alternatives like basil, thyme, oregano, and rosemary. You can also use spices like chilli powder, pepper, and turmeric.

Consume Water and Electrolytes - Allocate a gallon of clean water per day for every member in your household including your pet. Consider having sports drinks as your source of calories and electrolytes and drink these beverages if you're sick to restore your appetite.

Skipping gym workouts while adhering to stay at home orders doesn't mean putting your fitness goals on the back burner. You can get a full-body workout (and even some cardio) home with little to no equipment at all. While you're at it, stay strong and healthy by nourishing your body, getting enough rest, and observing proper hygiene.

If you find yourself needing professional help to treat an injury after a home workout, contact Oriole Physiotherapy and Rehabilitation Centre. We aim to provide our clients with the latest techniques and procedures available in the area. Our staff is dedicated to giving each patient exceptional care. We also provide orthotic devices to help injured individuals regain full mobility so they return to their normal activities. For inquiries, call us at (416) 221-0772 or fill out this form.

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5 Indoor Workout Tips When Stuck at Home - Oriole Physiotherapy & Rehabilitation Center

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The coronavirus disease has forced governments around the world to call for the restriction of social gatherings. This has led to the eventual closure of public establishments like schools, malls, restaurants, and gyms. While the need for social distancing and staying at home trumps going to a public gym, it doesn't mean that you have to forego exercising.