This is how to store vegetables

A few years ago, I always bought a big batch of veggies on the market on a Saturday. I got vegetables for the whole week: ideal and very beneficial! However, my cheap shopping spree became expensive very quickly as I threw away veggies such as broccoli after a few days because it got completely yellow. Shame! So, what was the problem? I kept all my vegetables out of the fridge while they stay fresh much longer when they are in the fridge. Thats why I went to look for a lot of different vegetables and their best storage advice.

Potatoes

Store: in a dry, dark place

How long: about 3 to 4 weeks

Endive

Store: in the refrigerator

How long: a few days

Artichoke

Store: in the refrigerator (wrapped in a damp tea towel)

How long: a few days

Asparagus

Store: in the refrigerator (in a damp tea towel)

How long: about 1 to 3 days

Eggplant

Store: in a dark, cool place (outside of the refrigerator)

How long: about a week

Beetroot

Store: in the refrigerator

How long: a few weeks (if you have raw beets)

Cauliflower

Store: in the refrigerator

How long: about 4 days

Kale

Store: in the refrigerator

How long: a few days

Spring onion

Store: in a cool, dry place (outside the refrigerator)

How long: up to a week

Broccoli

Store: in the refrigerator

How long: about 1 week

Chinese cabbage

Store: in the refrigerator (in an open plastic bag)

How long: one week

Zucchini

Store: in a cool place (outside the refrigerator)

How long: one week

Garlic

Store: in a dry, dark place

How long: a few weeks

store vegetables

Cucumber

Store: in a dark, cool place (outside of the refrigerator)

How long: about a week (cucumbers in plastic wrap have a longer shelf life)

Corn

Store: in the refrigerator

How long: about 3 days (with plastic wrap)

Mushrooms

Store: in the refrigerator

How long: about 2 to 3 days

Bell pepper

Store: in a cool place (outside the fridge!)

How long: one week

Snow peas

Store: in the refrigerator (in a plastic bag with holes in it)

How long: a few days

Pumpkin

Store: a cool place

How long: several months (if the pumpkin is uncut. Cut pumpkin can be stored in the refrigerator for one week.)

Leek

Store: in the refrigerator or in a cool dry place

How long: about 2 to 3 weeks

Radish

Store: in the refrigerator

How long: about a week

Lettuce

Store: in the refrigerator

How long: about 1 day

store vegetables

Green beans

Store: in the refrigerator (in a plastic bag)

How long: a few days

Spinach

Store: in the refrigerator

How long: 1 to 2 days

Cabbage

Store: a cool place (outside the fridge)

How long: a few days

Brussel sprouts

Store: in the refrigerator

How long: about 2 to 5 days

Tomatoes

Store: In a cool place (outside of the refrigerator)

How long: about a week

Onions

Store: in a dry, dark place

How long: a few weeks

Chicory

Store: in the fridge (in the dark it will stays beautifully white)

How long: about 5 days

Carrots

Store: in the refrigerator

How long: If you remove the leaves, the carrots can stay fresh for about a week

Sweet potato

Store: in a dry, dark place

How long: about a week

So, now you’re well prepared and you’ll never throw away so many vegetables again! Is a particular vegetable missing from the list? Let me know in the comments! I’ll look for the correct storage advice and add it to the list! 🙂

Source (images): Half Baked Harvest (header), Good Dinner Mom (cucumber), Bon Appetit (beans)

How to beat gym intimidation for good

To this day, I still do not have a gym partner that I can share my workouts with for just one reason: gym intimidation. At the gym I attend, the ‘weight room’ is located downstairs, while the cardio machines and some weight machines are upstairs. While most of my routines force me to be downstairs, its hell trying to convince any of my friends to be there with me because they feel intimidated. If this sounds like you, join me to find out how to get rid of gym intimidation for good!

I asked around a bit and found a few common reasons why women felt intimidated in the weight room specifically. It all came down to feeling like people were watching them and them feeling self-conscious. This came in different forms. On one hand, some were worried about being ogled at and in some cases, harassed. Others, felt like other gym goers would focus on them, and see them using weights incorrectly or judging them for how light their dumbbells are.

For both of these reasons, there is one thing that is implied. Women feel like they need to have a certain level of self-confidence and assurance to go and surround themselves by all the people strength training. They think they need to be impressive, so no one thinks that they are just a weak girl, or just someone doing everything wrong. And if it comes to harassment on the floor, you need to be a strong woman that can put men back in place or not pay any mind to them at all.

Are they really watching you?

But here’s the thing, that self-confidence isn’t necessary. Anyone can go to the weight floor and do their thing, no matter what level of confidence or even training know-how. Gyms have personnel who are there to show you something you don’t know, and gym-goers are also usually very helpful if you ask them something!

A lot of the fears concerning gym intimidation are really in your head. People go to the gym all for the same reason: to get fit. That takes concentration and commitment, leaving very little time to spend the whole period there looking around and judging people. If you ever feel like you’re being watched. Ask yourself this: what proof do I have of this? You’re going to then survey your surroundings and most likely see that everyone is too absorbed in their personal workouts, to pay attention to you and think you’re weak, to ogle at you or to make fun of you!

On top of that, as you give yourself a chance to continue on at your gym, you’re only going to build your self-confidence to the point where you erase those fears completely. You’re constantly getting stronger, feeling better about yourself, and attending the gym to keep leveling up. You’re most likely going to ditch the over-sized sweats and get some special workout clothes that allow you to look and feel amazing while you’re working out. Gym intimidation, who?

Comparison is the thief of joy

The easiest way to kill your mood and positive view of yourself is to compare yourself to others. It’s that simple. When you walk into a gym, it might be tempting to look around and see all the already ‘fit’ people. You focus on how many pounds or kilos they are lifting and immediately feel bad about yourself and demotivated. While you’re feeling that though, you forget to think of one important point: you were not there to see those people when they just started out, when they were just like you. Everyone starts somewhere, and progress takes time and determination. So why compare yourself to someone’s finished product when you’re in the early stages? Those are two very different leagues!

One way to fight gym intimidation is to focus completely on yourself and your goals. Why did you come into the gym? Where do you see yourself a year from now? Pick whatever your motivations are that drove you to the gym, and focus solely on that to push you through. So what if there’s a body builder next to you lifting maybe 4x as much as you? You’re taking steps forward to build the body that you want. There’s no time to pour any energy into looking around at what everyone else is doing. Concentrate on your grind.

Gym Vets: Do your part!

Gym intimidation is not just a problem for those feeling intimidated, but also the regulars who create that intimidating atmosphere. Everyone has been a beginner at one point, though it sometimes seems like this is forgotten. To the pros, it’s also your job to ensure that you do your part in making the gym a comfortable place. It’s the place to be for people who want to make a positive change in their life and build the body they want. Why would you be a douche about sharing a machine or make fun of someone using a machine incorrectly? Instead, help them out and keep your judgments to yourself. And it never hurts to send a smile. This goes a long way in making people feel welcomed!

Last night at the gym, I pushed myself to use a specific machine I had no prior experience with. I totally messed up my first set, so I ended up doing 1 more than I usually do. I was super uncomfortable and embarrassed at first, until I refocused my energy and blocked out everything around me. After that, it was so worth it. So turn your music up, find your focus point and concentration, and overcome gym intimidation the next time you go workout.

5 things you should do when you eat too much

I think we all know this feeling pretty well. You allow yourself a cheat meal and end up with a stomach full of chips, cola, chocolate and other unhealthy treats. Then you start feeling sick, which of course, puts you into a bad mood. The good news is that it’s absolutely not necessary for you to throw away all your healthy habits just because of this little mishap. Even when you let yourself go a little overboard, it’s still possible to get back to your healthy eating habits. With these 5 tips, I’ll show you how you can recover.

It may be easy to just let your healthy diet go after you have a binge eating session, but it’s not necessary. Everyone sometimes eats more than he/she actually should. That’s life! It would be so boring if you never treated yourself with a reward every now and then. It makes absolutely no sense to punish yourself! Just brush it off, and get back on your feet.

te veel gegeten

1. Keep moving

Even though it feels like there’s no point to work out with a stuffed belly, believe me, it actually makes sense! A short or long workout will ensure that you produce some endorphins, which will get back that feeling of euphoria. When you start, it may feel difficult or uncomfortable, but you’ll be so proud of yourself in the end. A tough workout just not happening today? It’s also an idea to just go for a walk at the park. Taking a walk is good to clear your head and get some ‘me’ time.

2. Don’t compensate too much

So, you had a chocolate bar directly after breakfast and now made the choice to skip lunch. Bad idea! Your body won’t be feeling too good in the afternoon if it’s only running on a chocolate  bar. You need fiber and vitamins that unfortunately are not in that. I know it can be incredibly tempting to switch things up and compensate for the extra calories you ate, but when you want to do this, I suggest compensating by doing an extra workout instead, if it’s possible to incorporate into your schedule. When you miss an important meal, you’ll only be left feeling even hungrier later.

3. Stay away from the scale

The weight scale is a huge pitfall for girls. Personally, I have a tendency  to check the scale after attending a party. It sucks, since the number that I’ll see on the scale, most of the time isn’t rewarding. It is naturally not very motivating to weigh yourself after a night out. You’re a bit heavier because of the extra bag of chips, and your body also retains a lot of water since you have a too high salt intake. This is also the reason why the indicator on the weight scale ends up being higher than usual. So, there’s no point in weighing yourself, it will only lead to disappointment.

4. A healthy start

Just like what I said in tip 2: don’t overcompensate. Instead of skipping meals, keep taking healthy steps forward in your journey. There are a few ways to do this. For example, choose lighter meals, so that you don’t put anything heavy on your stomach. You can have a nice smoothie for breakfast, and a fresh salad for lunch. For dinner, choose a dinner full of vegetables, like this veggie stir fry! Also, make sure that you eat regularly to keep up your metabolism.

te veel gegeten

5. Drink water

Water is your best friend after a night where you eat too much. It takes care that your metabolism stays high and that your food is being digested properly. It also lubricates all the joints in your body, which is ideal when you work out regularly. Drinking a lot of water also ensures that you have less difficulty doing a number two and that you’re getting enough oxygen circulating in your body. Ideal when you’re not feeling very well in your stomach.

What do you do after you’ve gone to far with overeating? Share your go-to tips in the comments!

3 healthy breakfast mistakes that cause weight gain

We all know it: breakfast is the most important meal of the day. Do you feel like you’re eating healthy in the morning but still not managing to lose any weight? Keep reading! There are 3 healthy breakfast mistakes that we’re not all aware of and could even cause weight gain. Wait, what?! Yes! Today I am going to talk with you – my #FITGIRLCODE babes – about the golden rules to a high speed metabolism and fat burning first thing in the morning!

Your breakfast should be the most important meal of the day. I deliberately say ‘should’, because the well-known shouts about having breakfast and initiating your metabolism are pretty much useless when you’re not eating breakfast properly. The following tips will help you to see a valuable change in your body and mind, by eating the right amount of calories and distributing macronutrients properly. So what are the three most commonly made mistakes AND how should you eat breakfast to improve it?

breakfast mistakes

1. You eat too little protein

Eating a considerable amount of high quality protein contributes to a better production of neurotransmitters. These neurotransmitters send messages to body functions and determine how you feel emotionally. Besides that, they take care of a good memory, alertness and focus. Furthermore, protein rich meals satisfy you more and thus you will have less cravings during the day. Sounds great, right?!

2. You think you eat enough protein

It’s a common mistake that people think they’re consuming a protein rich meal or ingredient while it’s actually not really the case. Take the following popular breakfast meals for example, there’s a common misunderstanding that they are actually rich in protein:

  • Oats with fruit (and seeds and nuts)
  • Yogurt with muesli/fruits
  • Bread with peanut butter/sweet sandwich filling

Yes, all these products contain some protein, but the amount is overestimated. Besides, the quality (biological value) is very low, so you can better choose some other sources of protein. Further on in this article, I will give you some good breakfast options – rich in protein!

3. You skip breakfast

Not having breakfast does not harm your metabolism. Moreover, it will probably make you eat more during the day than when you had your breakfast. In my first argument I mentioned that by having a protein-rich breakfast you will have less cravings during the day, and that’s exactly the reason why it’s so important to NOT skip your breakfast. It is easy to consume 500 extra calories when you feel like snacking.

Any of you out there thinking: What if you skip your breakfast because it’s hard for you to eat something in the morning? Help is here! It’s time to give you three breakfast tips to easily eat a protein rich breakfast.

breakfast mistakes

Three examples of a healthy protein rich breakfast:

Eating enough protein in the morning does not have to be difficult. You can make the following 3 breakfast meals in five minutes and make sure that you have the best possible start of your day!

  • Omelet with spinach, bell pepper, onion and whole wheat bread;
  • Skinny quark with cinnamon, nuts (handful), oats and a piece of fruit;
  • Protein shake with banana, oats, spinach and avocado.

I am a big supporter of integrating veggies into my breakfast meal, simply because you should eat a lot of them each day. They contain a lot of fiber and give you a full feeling. Adding veggies to your smoothie is easy, healthy and tasty! Click here to see my skinny smoothie recipes!

A final piece of advice: breakfast all starts with a decent preparation. Sometimes it’s just a matter of getting up five minutes earlier (what we are talking about) and making sure that your fridge is nice and full. Outcome? A happy and energetic YOU! 🙂

Hope you find this blog post helpful!

With love,
Carolina.

P.S. What’s your favorite healthy breakfast? Please tell me in the comment section below!
P.S.2. Don’t forget to head over to the Foodie-ness blog: www.foodie-ness.com