Categories
In the Kitchen Nosh Nutrition x Advice

Be A Produce Pro: Expert Tips For Storing Your Fruits And Veggies

My first apartment after college was within walking distance of two different farmers markets. I loved browsing the stalls, picking up new produce to try, and stocking my fridge with a rainbow of fruits and veggies. But all too often, I’d buy a piece of fruit only for it to turn into a gloopy, moldy lump seemingly overnight. As it turns out, I wasn’t paying attention to how I prepped and stored my produce.

“To help keep your fruits and vegetables fresh, it’s important that you store them properly,” explains Amy Kubal, a registered dietitian. ”A bowl of fruit on the counter isn’t going to last as long as one in the refrigerator!”
I consulted the experts about the dos and don’ts of produce storage, and here’s what they had to share.

The first step is to shop smart.

Make sure you buy fruits and veggies that are in good shape to begin with—that means no decay, shriveling, insect damage (like raggedy holes on leaves), or bruises. Your produce doesn’t have to be perfect looking—after all, there’s a serious issue with “ugly” produce ending up in landfills—but it shouldn’t be damaged, either.

When possible, buy local and seasonal items from farms, farm stands, farmers markets, and local vendors who sell to supermarkets. Still, even hyper-fresh produce won’t necessarily last very long.
“Storage times range from five days to two weeks or more and will often depend on the quality and freshness of your produce at the time of purchase,” explains Cara Harbstreet, RD, of Street Smart Nutrition. “If you find you’re not able to use your produce before it starts to spoil, you may be over-purchasing. With a little planning, you can avoid food waste while also minimizing trips to the store or market.”

iStock.com/Steve Debenport

Harbstreet says you should realistically think about how often you can grocery shop. Plan your trips, then plan your meals around those trips.
“Use the vegetables and fruits that ‘go bad’ the fastest first, and save the heartier ones for later in the week,” Kubal says.

Once you’re done shopping, there are various ways to prep and store your goodies.

The Food and Drug Administration (FDA) says you should store your produce away from any raw meat, poultry, or seafood and wash your hands (with soap!) before you prep it. They also recommend washing everything under running water (without soap, according to Foodsafety.gov), even if you don’t plan to eat the skin or rind. Dry everything with a clean cloth or paper towel.

iStock.com/undrey

For cut-up fruits and veggies, you’ll want some containers like mason jars, glass tupperware, or resealable plastic baggies to keep everything clean and organized. A fruit bowl is also a great idea—having a full one in sight makes it super easy to grab healthy snacks.

Let ‘Em Be

Some fruits and vegetables fare better on the countertop, in your pantry (and, in some cases, in the cellar). Here are some items you don’t need to refrigerate:
– Potatoes and sweet potatoes: “Whether you have white or sweet potatoes, you’re dealing with a starchy vegetable,” Harbstreet explains. “When those starches are exposed to cold, they begin to break down, but instead of converting to sugars—hence, a sweeter flavor when you cook them—they become unpleasantly sweet with other ‘off’ flavors.”

iStock.com/YelenaYemchuk

– Onions and garlic: According to Harbstreet, the starches in onions can break down under cold temps, leading to soft, spoiled onions and a very stinky fridge. “This doesn’t apply to green onions and scallions, though, thanks for their higher water content. Those can withstand refrigeration for up to one week.”
Oh, and potatoes speed the spoilage of onions, says Harbstreet, so make sure you’re keeping them separate.
iStock.com/ClarkandCompany

 Whole melons: Research suggests that it’s best to store them at room temperature to maximize their antioxidant content. To keep the antioxidant levels high, only store melon in the fridge after you’ve sliced it up.


 Winter squash and pumpkins: Rounding out the year, these are best stored at 50-55 degrees Fahrenheit according to research out of Oregon State University. Below 50 degrees, winter squashes and pumpkins deteriorate rapidly. This range is well below room temperature, of course, so storing them in a cellar would be best.

Keep ‘Em Cold

These fruits and veggies should go right in the fridge:
(Note: All numeric claims in this section draw from a document published by the Pacific Northwest Extension (PNW), a joint publication from University of Idaho Extension, Oregon State University Extension Service, and Washington State University Extension.)
– Trim the ends of asparagus stalks, wrap the trimmed ends in a damp paper towel, then put them in a plastic bag in the refrigerator. Or you can stand them upright in a jar of water.

– Broccoli and cauliflower: These two are hardy veggies, and Harbstreet says they can last longer than the usual 3-5 days if stored properly—that’s between 32 and 40 degrees Fahrenheit at 90-95 percent humidity.
– Celery, which lasts 1-2 weeks in the refrigerator, can still go limp very quickly. To preserve whole celery, people swear by wrapping it in foil and keeping it in the fridge.

iStock.com/5PH

– Fresh herbs. Stored at 35-40 degrees Fahrenheit, they can last up to 10 days. “Store herbs like you would flowers, in a glass with water, and refrigerate,” suggests Rachel Meltzer Warren, RDN. If you have any windowsill space at home, it could be worth growing your own herbs indoor and snipping off what you need for individual recipes.
– Lettuce and salad greens. Whether they’re pre-bagged or still on a head of lettuce, toss them in the fridge, the FDA says. And be sure to wash loose salad greens carefully, too. If you want to make salad greens last longer, consider popping them into a container with a paper towel. The towel will absorb any moisture, preventing wilting.
iStock.com/michalpalka

If you buy mushrooms in a plastic-wrapped container, put that right into the fridge without opening it. If you buy them loose, store them in the fridge in a paper bag. Harbstreet says that mushrooms can spoil quickly, so plan to use them within a couple of days of purchase.

The Toss-Ups

Some items can go either way. Other items can go in both, depending on where they are in the ripening process (and when you plan to eat them):
– Avocados. “You’ve likely struggled with finding the perfect ripeness—avocados seem to either be rock hard or so soft they’re hardly edible,” Harbstreet says. “If you find yourself with the former, opt for the countertop, which speeds ripening, and if you have the latter but can’t eat it right away, go with the fridge.”

iStock.com/gradyreese

– Eggplant. Harbstreet prefers to store hers on the counter, but only if there’s not much humidity in the kitchen. “Eggplant is best consumed within 2 to 3 days from purchase, and you may find storing in the fridge helps it reach that second or third day with quality intact.”
– Citrus fruits are a true toss-up, lasting 10 days at room temperature and 1-2 weeks in the refrigerator, per the PNW document. The researchers, for what it’s worth, say it’s best stored at “cool room temperature.”
iStock.com/gradyreese

– Apples. Apples should be ripened at room temperature and then stored in the fridge, per the PNW doc—there, they’ll live on from anywhere 1-4 weeks, according to the PNW document.
– Tomatoes. “Have you ever had the sad, [measly] slices of tomatoes on your sandwich or in a salad? That’s likely due to refrigeration,” Harbstreet says. “The taste and texture of tomatoes is best when they’re allowed to stay at room temperature but out of direct sunlight.”
iStock.com/bymuratdeniz

Like apples, it’s best to ripen these at room temperature and store in the refrigerator, unwashed, after that.

If you often have to throw away spoiled or rotten produce, consider buying some things frozen or canned.

Back in 2007, scientists at UC Davis published a paper comparing the nutrients found in frozen, fresh, and canned produce. As it turns out, frozen produce is equal in nutrition, and sometimes more nutritious, than the fresh stuff. That’s because frozen veggies and fruits were often picked when they are at peak ripeness and then frozen, basically pressing the “pause” button.

iStock.com/VictoriaBee

Another plus? Frozen items are usually cheaper than fresh ones, and they last way longer.
A few ideas of what to store in the freezer (or keep in the can):
– Hyper-seasonal produce like peaches, zucchini, pumpkin, or anything else you might purchase in bulk and not be able to use immediately.
– Ginger root can last for up to 6 months in the freezer, according to Foodsafety.gov, and frozen ginger is easier to grate for recipes than the fresh stuff.
iStock.com/egal

If you cook spinach regularly, buying canned spinach is a great idea. FoodSafety.gov says that spinach, a “low acid” canned good, can last two to five years if safely stored in the pantry.
Even when refrigerated properly, berries only last a couple of days. Buying frozen berries is usually much cheaper than buying them fresh, too. Frozen berries are ideal for smoothies, desserts, and snacking—and Foodsafety.gov says the frozen stuff will safely last up to a whole year.
iStock.com/MarkHatfield

Oh, and don’t wash berries until you’re ready to eat them, advises Warren. “I’ve seen people do that thinking it will make the berries ready for snacking, but instead, the berries are more likely to grow mold and spoil faster.”

Now that you’re armed with all this knowledge, time to stock up on your favorite fruits and veggies.

If you want to try a few new things, visit your local farmers market and chat with vendors there. Browse grocery store circulars for deals and coupons, and look into local farm shares or community-supported agriculture programs.
No one’s perfect, so chances are you’ll still have some produce that goes bad before you can use it.

iStock.com/aluxum

“If you’ve got fruits and veggies that are getting close to having outlived their useful life, slice them up and throw them in the freezer to use in soups, stews and smoothies later,” says Kubal.
If you really struggle with food waste, consider composting your kitchen scraps. Ultimately, don’t beat yourself up if you can’t always eat something before it goes bad. Just do your best—and enjoy whatever fruits and veggies you have access to.

Categories
Conscious Beauty Lifestyle

The Steps You Should Follow Before Getting Highlights

Jen Panaro, the woman behind lifestyle website Honestly Modern, chose the balayage technique because the lack of upkeep worked well with her lifestyle.
“After highlighting my hair for a few years in high school, I took a 15-year break from highlights because I didn’t want to commit to the regular appointments and expensive cost,” she says. “Recently, I started having balayage treatments, and I have been so happy with them! Because I only have to get treatments once every six months, it’s much more affordable and takes up much less time. Because it’s not colored near the roots, I can also decide at any time to stop coloring it and let it grow out to my natural color with no concerns.”

iStock.com/hedgehog94

So, you’re thinking about getting highlights, too. You’ve glanced at Instagram and marveled at the luscious locks, you’ve read stories like Panaro’s to get you extra excited, and you’ve even given thought to a reasonable budget. Now what?
Well, there are a few steps you should follow before hitting the salon. We hit the books and talked to professionals to acquire them. Here’s what you need to know:

Step 1: Brush up on what highlights actually entail, then evaluate the current state of your hair.

If you’re totally new to hair dye and highlights in general, here’s a quick primer on how the whole thing works.
Hair is mostly made up of keratin, which is a protein also found in your nails and skin. Your natural hair color is determined by two different melanin proteinseumelanin causes dark hair, and phaeomelanin causes blonde and red hair. Hair dyes are little molecules of color designed to reach the thickest layer, or cortex, of the hair. Semi- or demi-permanent dye molecules will eventually get washed out and leave the cortex; permanent hair dye molecules react with the melanin inside the hair cortex, permanently changing the hair’s color.

iStock.com/powerofforever

Once the chemicals have been applied to your hair, you must wait a while for the chemicals to do their magic—and yep, sometimes that means hours.
While most modern hair dyes are very safe, some people may experience some nasty allergic reactions to them. A common hair dye ingredient called paraphenylenediamine can cause rashes, swelling, welts, and itching in people who are allergic to it. (To test for allergies, your stylist should always do a patch test—that means dabbing a small amount of the dye onto your skin, usually behind your ear or on the inside of your elbow, to see if anything happens within a 24- or 48-hour period.)
iStock.com/Antonio_Diaz

Before you make changes to your hair color, you should figure out what’s going on with your hair right now. Ask yourself a few questions: Is your hair damaged by heat or color? When was the last time you had it treated? Are you super sensitive to chemicals or dye in general? Are you sure you want to change your hair, or would you be just as happy rocking a fun colored wig on special occasions?
If you are already suffering from breakage or seriously dry hair, you should wait until your hair is healthy again and ready to take on color. If you’ve had it colored recently, ask a professional hair stylist how long you should wait before getting more color.

Step 2: Figure out the style you want.

Once you’re confident that your hair can handle some color, it’s time for the fun part: Narrowing down exactly what you want.
Paul Cucinello, CEO of members-only salon Cucinello Studio, says you should ask yourself what type of highlights will be most flattering with the texture and base color of your hair.

iStock.com/MilosStankovic

“I always say that highlights should always accentuate and enhance the depth and dimension of a beautiful hair color,” says Cucinello. “They shouldn’t have to be more than a few shades lighter than your existing color. If that’s the case, you might want to consider changing your overall color before you start adding highlights. You can’t decorate the house before you build the foundation.”
Social media is a great place to start. On Instagram, browse hashtags like #balayage, #haircolor, #mastersofbalayage, #brunettehighlights, #blondehighlights, and #hairdressermagic, then save your favorite pics to your phone or tear out magazine pages so you can show stylists exactly what you are looking for (and maybe a few examples of what you don’t want, too).
While you’re researching, take time to brush up on the lingo. A few key terms you should know:
Partial highlights: If you get partial highlights, the stylist won’t put the highlights all over your head, obviously, but just on part of your hair. Typically, partial highlights frame your face. 
https://www.instagram.com/p/Bhs3qXpg14z/
Full highlights: This is when the highlights are done on every section of your head.
https://www.instagram.com/p/BhtkHRlBlH6/
Foil highlights: During this process, the stylist will take sections of hair, apply the highlighter chemicals to them, and fold them up in pieces of foil until the dye has set in.
https://www.instagram.com/p/BhtkKjwhyp1/
Balayage: This is a freehand technique where the stylist essentially “paints” your hair with the color rather than using the foil method.
https://www.instagram.com/p/BhtYsJQF-9S/
Ombré: Ombré is the French word for “shadow.” In the context of hair, it means a look that goes from darker to lighter in color.
https://www.instagram.com/p/Bhr-dsfngFT/
Lowlights: Lowlights are when you add a darker color to your hair rather than a lighter one.
https://www.instagram.com/p/BiN7cvAnZxo/
Pintura: Pintura is a specific technique for highlighting curly or textured hair, developed at the DevaChan salon 20 years ago (the salon specializes in curly hair).
https://www.instagram.com/p/Bf144VXDXlW/
“[Pintura] literally means ‘to paint,’ and with this technique, colorists apply hues directly onto the hair without the use of foil,” the DevaChan blog explains. “They ‘paint’ this way because it allows more application freedom, as a result colorists are able to individually identify which curls catch the light the best, and highlight them to add more dimension to someone’s individual texture.”

Step 3: Look for a hair stylist who has done this before—and is comfortable working with your hair type.

“If you don’t have a colorist or have never colored your hair before, find someone who has great hair color with highlights and then schedule a consultation with that colorist,” Cucinello recommends. “Bring lots of pictures of what you have in mind, and more important, what you don’t want.”
You can also check out salon reviews on Yelp and Google and browse stylists’ Instagram pages to see their previous work.

iStock.com/gemenacom

If you have specific concerns, look for relevant reviews and call ahead to the salon. If you have natural hair and want to ensure your stylist has experience with your texture, for example, see if other natural-haired customers have reviewed their services or ask the salon to confirm the stylist’s experience.
When you’re researching, don’t forget to consider pricing. The price range will depend on a few things, like what kind of highlights you want, how long your hair is, how experienced your stylist is, and where you are located. At the Bumble and Bumble salon in New York City, partial foil or balayage highlights run $175-$320, and full foil or balayage goes for $225-$375. At Blondes and Blowouts in Dallas, balayage starts at $250. At Edit Salon in Chicago, full highlights start at $150. Highlighting your hair usually isn’t cheap (sadly) so you need to be realistic about your budget.
iStock.com/PeopleImages

When you call to make your appointment, ask the salon if they have any specific instructions for you. A good general rule of thumb is to show up with clean hair, wearing your usual everyday style.
Smadar Nadav, a junior colorist at Devachan, explains: “We ask our clients to come in with their curls down and in their natural state. Since we paint with your curl pattern, the more we can see the curl and definition the better we control where the color lands. We section out the hair before we highlight. Then we paint each curl we want to showcase and bring light to.”

Step 4: Figure out how your appointment is going to go.

Many salons will offer a consultation ahead of the actual appointment. During that consultation, you can patch test the hair dyes and make sure you’re on the same page with your stylist about the final look. You can ask questions about the chemicals in the dye they use, talk through any potential side effects, and work out an aftercare plan. The stylist can also advise you on how long they expect your appointment to take—giving you the option to rethink things if the 8 hours it would take to give you lavender highlights is not your idea of a great time.

iStock.com/AleksandarNakic

Though you may have your heart set on a certain style, remember that the stylist is a pro. It’s possible that your dream color might not look great with your skin tone, and you may be better served by a warmer or cooler tone. Listen to their input—this is a great chance to collaborate and use the stylist’s expertise to come up with something that’s perfect for you.
“As a colorist, I always have the final result in mind and a color that may look great on one client, might not fit another one,” stylist Giulia Farella from Fabio Scalia Salons explained in a blog post. “Trends come and go, but a great style could last forever. My advice would be to consult with your colorist to find a color that fits your skin tone, haircut, and style in general.”
iStock.com/petekarici

On the day of your appointment, eat beforehand, and make sure to have water and snacks on hand. Some salons, though, offer complimentary snacks and beverages; other places even have a menu you can order from.
Wear something comfortable (dark colors are always a safe bet if you’ll be around dye—accidents happen, people!). Chances are you’ll be at the salon for a number of hours, so come prepared with your phone charger and something to keep you occupied. Most salons will offer reading material, but you could bring along crosswords, addictive iPhone games, or even headphones to watch a show or listen to a podcast during times when your stylist isn’t actively working on your hair.

Step 5: Figure out how to care for your hair afterwards.

Your stylist will provide you with specific aftercare instructions, but here are a few general guidelines.
In many cases, experts suggest waiting 72 hours before shampooing your hair. And you may need to pick up some specialized shampoos for color-treated hair, as many professionals recommend washing your hair with a sulfate-free shampoo after a color treatment. Sulfates are common in shampoos and cause the product to lather when you add water; however, they can also strip your hair and scalp of natural oils, drying out your hair and making it brittle. Sulfates can also strip your hair color, causing dye to fade fast.

iStock.com/JackF

Other tips to keep your highlights looking great: Don’t wash your hair too often, as that can cause the color to fade; use cool or lukewarm water when washing your hair because super hot water can leach out the dye; allow your hair to dry naturally as often as possible; when you do need to heat-style your hair, use styling tools on low heat and use a heat-protecting spray or balm on your hair as well. Oh, and if you’re going to be out in the sun, consider throwing on a cap or scarf to protect your color (along with SPF for your skin, of course).
“I always tell my clients to give their curls a little extra TLC,” Nadav says. “Leaving in extra conditioner or doing a conditioning treatment is always beneficial after the color has had time to settle … the better your curls are hydrated the better your color will look and last.”

The most important step: Deciding whether this process will work for you.

Highlights can be amazing, but if you do all your research and decide it’s not worth it, there’s no shame in that.
“Will the highlights be realistic to maintain based on your budget and lifestyle?” Cucinello asks. “How often will you need to have your highlights retouched? Will you need to do the same amount of highlights every time, and what will the cost be? No one likes surprises when it’s time to pay for their services.”

Some people may not have the patience to sit for hours in the salon chair; for others the service just isn’t in the budget; for others still, the aftercare instructions might be a little too high-maintenance. If the highlight world isn’t for you? No big deal. But if it is, gather all the info you need and reap the rewards of your hard work when you walk out with your new look.