Oysters - benefits

 Oysters. Love 'em or hate 'em (or maybe you haven't worked up the nerve to try them), they seem to be everywhere, with eager oysterites packing bars and restaurants (dollar oysters, anyone?) to get their hands on these curiously stony, sex-changing little creatures from the murky depths. Yes, folks line up in droves to eat these little suckers while they are raw and still alive. These bivalve mollusks (cousins to clams, scallops, and mussels) have played quite a role in world history, with oysters valued throughout the centuries as building materials, fertility aids, treasures, aphrodisiacs, economy builders, saviors of the environment, and, of course, food. But what's the real deal? Do oysters deserve their lofty status? Let's explore the truth about oysters.

Who first ate oysters?

"He was a bold man who first ate an oyster." So said Jonathan Swift, Irish writer and satirist of Gulliver's Travels fame. But Swift probably didn't realize how long early humans had enjoyed the pesky bivalves. Consumption and use of oysters dates to ancient times, with evidence that South African cave men gathered and enjoyed the briny treats as long as 164,000 years ago. Examination of some prehistoric Australian middens (a town's kitchen garbage dump) contain high numbers of oyster shells from as much as ten thousand years old, suggesting the nutritional value oysters held in those burgeoning societies as well.

It was 97 B.C. when the Ancient Romans first gave oyster farming, or aquaculture, a go. A Roman magistrate named Orata decided he was so gaga for the mollusks that he wanted to grow them himself, declaring his rope-grown harvest the finest oysters in all of Rome. His glory didn't last long—Romans soon turned their affections to oysters imported from Ancient Britain. Oyster cultivation, however, stormed the globe, with the ancient cultures of Japan, Greece, and China all lending a hand in creating the oyster farming practices still used today.

Oysters and the city

From the 1600s to the early 1900s, New York City was the undisputed oyster capital of the world. The city's lower Hudson River was once populated with 350 square miles of bountiful oyster reefs, estimated to have held more than 50 percent of the world's oysters. The globally renowned oysters brimming forth from these Manhattan beds were fabled to be so succulent and large that writer William Thackeray famously remarked that eating them "was like eating a baby." The affordable briny mollusks were beloved by pauper and well-heeled alike, and available almost everywhere—street vendors, barges, ladies clubs, oyster cellars, and even upscale restaurants, with the tony Delmonico's credited with being the first to serve oysters raw on the half shell.

Oysters meant far more to the residents of New Amsterdam than just a tasty meal. Oyster shells, when crushed and burned for lime paste, became such an important building resource that many homes burned the shells in their own cellars to keep handy for additions and home repairs. The financial district's aptly titled Pearl Street was named for the oyster middens left there by the native Lenape people who once populated New York. It was eventually literally paved with oyster shells.

In 1927, the last New York oyster reef was officially closed. Over-harvesting, rampant pollution, and the destruction of oyster beds due to landfill all contributed to the complete destruction of this once mighty oyster empire. The oysters living in New York's harbor remain toxic to this day. Mark Kurlansky, author of The Big Oyster, quipped, "The history of New York oysters is a history of New York itself—its wealth, its strength, its excitement, its greed, its thoughtlessness, its destructiveness, its blindness and—as any New Yorker will tell you—its filth."

Are oysters really an aphrodisiac?

Of all foods said to arouse X-rated tendencies, perhaps none have obtained such lusty status as the humble oyster. From early days, humans have revered oysters as fertility and libido aids due to their undeniable resemblance to certain parts of the female anatomy. In fact, oysters enjoy such a renowned history of spurring romantic enticement that it is rumored that the famed Venetian lover Casanova himself would down them by the dozen to further cement his storied virility in the bedroom. But are the claims true? Are oysters truly an aphrodisiac?

Well, don't toss out that Viagra just yet. The science remains flaccid on this topic, with the FDA maintaining their totally mood-killing stance that there are no foods that contain aphrodisiac properties. That didn't stop American and Italian scientific teams, however, from determining that some mollusks do indeed contain high levels of amino acids which are said to increase libido. "Yes, I do think these mollusks are aphrodisiacs," said researcher George Fisher of Barry University. We'll have what he's having.

Are oysters good for you?

Oysters boast a wide array of nutrients in each serving, including a high concentration of the essential mineral zinc. This may be another clue as to why oysters are thought of as an aphrodisiac. Zinc deficiency in men can lead to erectile dysfunction and can even cause impotence, while the deficiency in women can interrupt the menstrual cycle and impair the body's production of viable eggs. Add high levels of vitamin D, calcium, B12, copper, iron, potassium, and those Omega 3 fatty acids that your brain and heart adore, and you've got quite a nutritional powerhouse wrapped up in one stony little bivalve. Another bonus? Oysters are super-high in protein but super-low in both fat and calories, making them a favorite of dieters and gourmands alike.

Oysters and the environment

Oysters are pretty incredible little creatures, and they have amazing effects on the environment in which they grow. Oysters are filter feeders, meaning they pull food in from the water around them, filter out nitrogen and pollutants, and vastly improve the water's quality. One mature oyster can filter up to 50 gallons of water per day, so some oysters are used to help clean up polluted waterways all around the U.S. Oyster reefs also provide erosion protection to shorelines, as well as habitats for many fish and shellfish species.

The aquaculture industry (particularly salmon and shrimp farms) has come under fire for its negative impact on the environment, but not so for oyster farming. Oysters do not produce the same waste products as other popular farmed seafood, meaning oyster farming is a sustainable and environmentally sound business. Rowan Jacobsen, author of A Geography of Oysters: The Connoisseur's Guide to Oyster Eating in North America, says, "Oysters are not mere avatars of their environment, either. They help create it. Scientists refer to oysters as ecosystem engineers because they are the key to maintaining estuaries with stable bottomland, clear water, and a flourishing web of life. Supporting sustainable oyster production helps ensure the continuation of that community."

Do oysters really make pearls?

Yes, oysters do make pearls, but not the same oysters that you eat. (This is good news for anyone worried about accidentally sucking down a pearl with an oyster shooter.) Belonging to a completely different biological family of mollusks, it is the Pteriidae family that gives us those prized ocean baubles. Also known as feather oysters due to their fluffy appearance, pearl oysters' creation of pearls is actually a defense mechanism. When a foreign object enters the inner sanctum of its shell, the oyster responds by releasing a liquid called nacre which coats the uninvited invader repeatedly over years, resulting in a natural pearl. The process is the same for cultured pearls: a pearl farmer simply (and delicately!) inserts a small object into a pearl oyster's shell and then waits two or three years while the annoyed oyster works.

Varieties of oysters

American oyster lovers have access to over 100 varieties of the briny bivalves, but you may be surprised to know that they all hail from just five species of oyster. That's right, every oyster you have so far enjoyed stateside has likely been either a Pacific, Eastern (or Atlantic), Kumamoto, Olympia, or European flat oyster. Oysters, however, much to the joy of oyster connoisseurs, take on flavor and texture nuances from the waters they grow in and the ways they have been cultivated (this is sometimes referred to as "meroir"), resulting in distinct varieties often named for their water of origin.

Pacific oysters—like Fanny Bay's—are the most popular type of farmed oyster. They were originally brought to the U.S. from the Asian Pacific and are also referred to as Japanese oysters. Another Japanese import, the Kumamoto, is so widely popular that it's usually just called by its species name, though a good oyster bar will still let you know its water of origin. Kumos grow slowly.

One of only two of the oyster species indigenous to North America, the Atlantic oyster may be the most popular on restaurant menus, and includes the Wellfleet, Malpeque, and Blue Point varieties. The Atlantic oyster's American cousin, the Olympia oyster, was long thought to be extinct, but a stock discovered in the Pacific Northwest has successfully revived the species.

Finally, European Flat oysters, sometimes called Belons (though that name should technically only be used for oysters from Brittany, France) are an oyster lover's dream. They're also the most difficult to come by.

How to eat raw oysters

So you wanna try raw oysters, eh? If you are a first-timer, we recommend you start at an establishment specializing in raw seafood. If you see a sign that says "raw bar" or if "oyster" is in the title of the restaurant, you are on the right track. Seat yourself directly at the bar, so you can have a discussion with your server or the resident shucker. Ask about the varieties available that day. Oysters are often sold per piece, so go ahead and ask for a sampling of the day's offerings. Two each of five or six different varieties of oyster will give you a great opportunity to really assess what you are tasting and what you prefer. You will likely hear descriptive words thrown around that may remind you of a wine tasting—words like "body," "sweetness," "salinity," "aroma," "clean," "creamy," or "smoky." These describe flavor nuances that are directly related to the oyster's species and water of origin, or meroir.

Your oysters will likely be served on a bed of ice, along with some accompaniments like mignonette sauce, cocktail sauce, horseradish, and lemon. Use these toppings sparingly or you risk disguising the oyster's true flavor entirely. When you are ready to dig in, you can rely on the six S's of oyster tasting to guide you, as recommended by the oyster experts from On the Half Shell. See: study the oyster. Smell: the oyster should smell like the ocean, but not fishy. Sip: the oyster should have plenty of juice, or liquor, with varying degrees of salinity. Slurp: tip the oyster meat into your mouth like a spoon. Savor: don't just swallow the oyster whole; chew it a few times to really appreciate the flavors. Shell: flip the shell over and return it to the platter.

How to shuck raw oysters

Hey beginners, put that knife down! It is notoriously difficult, as well as downright dangerous, to shuck an oyster. A far more advisable way to enjoy oysters at home (unless you are a real pro!) is to steam, bake, or barbecue oysters inside their shell. They'll open on their own when they are properly cooked. If any oysters do not willingly open up alongside their mates, many recipes recommend tossing them. Stinky oysters or opened oysters that don't close when you try to push them shut should definitely be thrown.

If you're really determined to learn the proper technique for shucking oysters, we recommend you enlist the instruction of a professional who can guide you in the use of proper equipment such as special gloves, pliers, and an oyster knife. This special knife, with two well-sharpened sides, is used to cut the oyster's strong adductor muscle which holds its shell together, and then pry apart the shells, all the while carefully avoiding slicing your hand or the oyster.

Should you only eat oysters in months with an 'R'?

This idea has been around since 1599, when it first appeared in a British cookbook. Simple enough advice, advising folks to shun consuming oysters in the warmer months of May through August. Lack of refrigeration probably made this a good idea, coupled with the fact that wild oysters spawn in the summer, which has an unpleasant effect on the flavor and texture of their meat.

Avoiding the harvesting of oysters in the summer months also allowed for oyster reefs to replenish. In modern times, however, this old adage doesn't really matter. We have refrigeration and the aquaculture industry staggers the oysters' spawning cycles so they can keep selling all summer long. While wild oysters collected in warm months do still carry a higher risk of foodborne bacteria, commercial oyster fisheries have safeguards to make sure you get good shellfish.

Oyster recipes

Sure, oysters may be typically associated with their raw consumption, but that's just a drop in the ocean compared to the infinite ways they can be prepared. Literature and history are flush with a cornucopia of references to the oyster's culinary usefulness, from oyster stew to oyster pie to oyster fricassee, not to mention the renowned oysters Rockefeller, created in New Orleans in 1899 and named so for its rich flavor and spinach-tinged hue of wealth.

Oyster stuffing, synonymous with Thanksgiving in many American households, is also a time-honored oyster dish. Cookbooks dating as far back as 1685 contain recipes for the mixture of bread and mollusk meat, due perhaps to the chance that people of all classes likely had access to these cheap and plentiful ingredients. It seems they were itching for creative ways to use them.

If you are put off by the idea of this shellfish-filled, savory stuffing, don't be. The flavor is an umami-twinged delight and can be easily made with canned oysters and their juices, called liquor. There is no definitive recipe for an oyster stuffing, so try adding them to your own favorite stuffing recipe or tackle this one from Saveur, made in the New England style.

Shellfish allergies

A love for oysters, both raw and cooked, is not without its share of risk. A shellfish allergy (not the same as a fish allergy) is one of the harshest of food allergies and can develop later in adulthood. Symptoms can seem to come out of nowhere and may include vomiting, hives, wheezing, swelling of the tongue, and diarrhea. The most severe cases can include anaphylaxis, a tightening of the throat that can cause death if not treated immediately.

Most shellfish allergies are related to the crustacean family (lobster, shrimp, crab), but anyone with a known shellfish allergy should check with their allergist to see if mollusks are safe to eat. An allergy specific to mollusks, while not as common, is possible. A small percent of the population has an allergy to tropomyosin, a muscle protein found in mollusks like oysters, abalone, mussels, scallops, and squid.

Oysters and bacteria

Not sweating an allergy? Well, hold on right there before you start slurping willy nilly on those dollar oysters you nabbed at happy hour. Oysters can also contain a very rare but nasty virulent bacteria called Vibrio vulnificus. V. vulnificus, while extremely uncommon, is still the number one cause of death related to consumption of seafood in the U.S., with the highest incidences occurring in oysters found in Gulf Coast waters during the warmer months. Sometimes referred to as a "flesh-eating bacteria," the infection, called vibriosis, is deadly and can cause immediate symptoms including abdominal pain, diarrhea, and vomiting.

Vibriosis is particularly dangerous to those with compromised immune systems, but anyone who suspects they have come in contact with the bacteria should seek emergency care immediately, as it can kill quickly if left untreated. Though cases of vibriosis have so far been few and far between, some believe climate change will increase the presence of the bacteria, which flourishes in warmer waters and is lethal in an estimated 50 percent of foodborne cases.

Your best bet to avoid the dangerous bacteria is to avoid eating any raw seafood. Barring that, buy your raw shellfish from reputable fishmongers and restaurants, who are more likely to sell oysters that have undergone a depuration process that cleanses the oyster of harmful pathogens. Lastly, be mindful when consuming seafood from the Gulf Coast, particularly in summer months.

Soy Sauce - everything you need to know

 When it comes to America's favorite condiments, soy sauce ranks right up there with everyday picnic-table favorites. A reader survey conducted by The Daily Meal lists soy sauce as America's fourth-favorite condiment after mayonnaise (No. 1), mustard (No. 2), and ketchup (No. 3). Cast the net a bit wider and soy sauce still makes an impressive showing, ranking No. 8 on HuffPost's list of the world's 25 best condiments.

Science Meets Food traces the origins of soy sauce to fifth-century B.C. China where it was developed as an alternative to more expensive salt. The process of making soy sauce was an arduous task. According to the SoyInfo Center, original incarnations involved mixing cooked soybeans with wheat flour and salt water, then letting the mixture ferment in clay pots for three to six months. When it was deemed ready, liquid was separated from the fermented mash and set out to age for another month or two. The process was repeated up to four times resulting in various grades of the final product. By the third century B.C., Buddhist monks were using the fermented sauce as the primary seasoning in their vegetarian diets. Eventually, according to Science Meets Food, Japanese Buddhist monks who had been studying in China returned home with the condiment where its variant, shoyu, emerged. Production tweaks continued, culminating in the third century with a recipe widely believed to be the basis of the Japanese soy sauces prevalent worldwide today.

What is soy sauce?

No matter how it's blended, soy sauce contains just five ingredients: water, soybeans, wheat, salt, and koji (an ancient mold that flourishes in a hot, humid environment, according to Cooks Illustrated). Those simple ingredients beget different flavors and colors from light to dark and bitter to sweeter. The ratio of soy to wheat produces marked differences, according to Science Meets Food. The most common blend, koikuchi, features equal portions of wheat and soybeans. Usukuchi tastes a lot like koikuchi but has a lighter color achieved by adding wheat gluten or fermented rice (via Umami Insider). Tamari is a gluten-free alternative, made without wheat. Shiro contains more wheat than soy and saishikomi is a double-brewed, more robust, version of koikuchi.While the process of producing soy sauce has evolved over centuries, The Kikkoman Soy Sauce Museum says modern automated production at its facilities still follows the traditional brewing method called honjozo, relying on koji to jumpstart natural fermentation.

Varieties of soy sauce

Once upon a time, way back in the 20th century, selecting soy sauce at a local grocery store was a simple process. The prevailing variety was what we now know as koikuchi. The choice boiled down to a few brands, not flavors. Peruse the Asian foods aisle at a mainstream supermarket today and the options are seemingly endless. Serious Eats breaks it down. In addition to Japanese-style all-purpose koikuchi, you'll likely find lighter, richer, and slightly sweet usukuchi. Koikuchi and usukuchi are interchangeable in most recipes, but taste test to be sure you're not overdoing it with the richer blend. Tamari, made without wheat, is the best choice for gluten-free diets. Shiro, also known as white soy sauce, is blended with a higher percentage of wheat resulting in a lighter color and flavor.

According to The Woks of Life, Chinese soy sauce is saltier than its Japanese counterpart. Available in both light and dark blends, Sous Chef describes the light version as strong and pungent with notes of beans, while the dark blend is intense with a forward sour bitterness and strong umami flavor. Top brands of Chinese soy sauce include Koon Chun, Pearl River Bridge, and Lee Kum Lee (via Mala Foods).

Is soy sauce a healthy choice?

Guidelines from The Centers for Disease Control and Prevention suggest adults consume no more than 2,300 mg of sodium per day. According to VeryWellFit, a tablespoon of soy sauce contains 879 mg of sodium. Do the math: One tablespoon of soy sauce eats up more than one-third the daily recommended maximum of sodium. Here's a jaw-dropper. Consuming too much soy sauce can be deadly. In 2011, a Virginia student downed a quart of soy sauce on dare and barely survived. As reported by NPR, the 19-year-old male's blood sodium was the highest ever recorded in an adult who survived without long-term neurological damage.

But that's extreme. Most of us wouldn't dream of ingesting more than a few drops at a time. For comparison, an average take-out packet contains about 2 teaspoons (via EverythingWhat). Even in moderation, though, the high levels of sodium contained in soy sauce can adversely affect your health. Doctor NDTV lists increased risk of breast cancer related to the isoflavones in soy, thyroid issues due to goitrogens in fermented soy sauce, and risk of cardiovascular disease among the potential problems associated with consuming soy sauce. Low-sodium soy sauce is a readily available option. Kikkoman's version contains 40 percent less salt than its regular soy sauce. 

On the flip-side, soy sauce is keto-friendly (via Healthline) and there's limited evidence showing soy sauce may have some antioxidant properties (via VeryWellFit). On the horizon? The Spruce Eats reports initial research indicates the shoyu polysaccharides in soy sauce may help seasonal allergic rhinitis. As with all good things, the most prudent advice may be to enjoy soy sauce in moderation.

Cooking with soy sauce

The Food Network names soy sauce as one of the most important ingredients in Asian cooking. A staple in marinades and braises, according to The Spruce Eats, it stands up well in recipes requiring high heat, like stir-fries. In a pinch, substitute Worcestershire sauce, beef stock, beef bouillon, or even balsamic vinegar — and be sure to taste and adjust to capture the right balance of sweet and salty. Reduced-sodium blends of soy sauce are readily available in grocery stores, or try The Spruce Eats' make-it-yourself version using low-sodium beef broth, molasses, balsamic vinegar, red wine vinegar, sesame oil, garlic powder, and black pepper.

EatByDate says soy sauce usually retains its flavor and is good to use long after its official sell-by date. Store it in an airtight container in a cool, dark place with a consistent temperature — on a shelf or in the refrigerator. Ready to cook? Epicurious suggests a selection of recipes including Killer Chocolate Cake (what?) and Soy-Basted Chicken Kebabs with Sesame-Citrus Sprinkle.

How to Building a Stronger Relationship

 1. Have Your Own Life.

Regardless of what is happening in the relationship, go forward with your day. Honor yourself and make your own plans. If he does not call, go out. If he does not change, move on with your life.

2. Have regular conversations about the relationship.

Every solution begins with a dialogue. Talk to him about your needs and feelings. And encourage him to express himself to you.

Find ways to get your message across. If you have told him what you need but he still does not hear you, say it in a different way. Perhaps you need to write it down. Perhaps you need to use language that he can understand. Perhaps you need to bring in a third party who can explain it to him (interpretive dance?). The problem may be clear to you but not to him. Be flexible, and take into account his personality and his differences. Keep in mind his personality type and use it as a guide.

3. Do not grind.

Do not obsess, and do not repeat the same thing over and over again. If he tells you that he has heard you, trust him. Fixating on your explanations will alienate him and cause him to withdraw.

4. Accept him.

Ask yourself, What drew me to this man? This is the man you have chosen; this is the man you love. Accept him for who he is rather than who you hoped he would be—because if you don’t like him, there is no deal!

5. Try to understand his point of view.

Put yourself in his shoes and try to see the situation through his eyes, even if you don’t want to. Listen to what he is saying rather than what you think he is saying. Do not become offended and do not be disturbed at what he is trying to tell you.

6. Show appreciation.

Ask yourself, When he makes the changes I want, will I be appreciative, happy, and satisfied? Or do I need to be unhappy in order to be in this relationship? If you cannot be satisfied, then either 1) you need to be unhappy in order to avoid intimacy and you should work on your own problems, or 2) he is not the right man and you should set him free.

7. Invest in the relationship.

A relationship is like a bank account. The more you invest, the more it grows. So spend time together, have sex, do special favors, and prioritize each other. Ask him, “What makes you happy? What turns you on?” Nurture him according to his needs as well as yours. Just because a day at the spa or a deep discussion is a bonding experience for you, it may not necessarily be a bonding experience for him. Find out what he wants, and be sure to mutually accommodate each other.

8. Seek help for serious problems.

If he suffers from a severe problem, such as substance abuse, sex or pornography addiction, online affairs, or mental illness, then he needs to seek rehab, medical help, therapy, or a twelve-step program. These problems are his, and his alone. And he must seek his own solutions. Your job is to offer appropriate support as he helps himself.

Clementines - benefits

 Clementines — commonly known by the brand names Cuties or Halos — are a hybrid of mandarin and sweet oranges.

These tiny fruits are bright orange, easy to peel, sweeter than most other citrus fruits, and typically seedless.

Given these characteristics, they’re often marketed toward children and their parents as an easy way to add fruit to a child’s diet.

They’re a great source of vitamin C and antioxidants. However, like grapefruit, they contain compounds that may interact with certain medications.

This article reviews the nutrition, benefits, and downsides of clementines, as well as how to enjoy them.

Nutrition

Clementines are small citrus fruits — about the size of a golf ball — with a high water content. They contain a variety of vitamins and minerals.

One clementine (74 grams) packs (1Trusted Source):

Calories: 35

Protein: 1 gram

Fat: 0 grams

Carbs: 9 grams

Fiber: 1 gram

Vitamin C: 40% of the Daily Value (DV)

Folate: 5% of the DV

Thiamine: 5% of the DV

Most of the calories in clementines come from natural sugars, along with a small amount of protein.

Clementines are also a vitamin C powerhouse, with one small fruit providing 40% of your daily needs. Vitamin C is a powerful antioxidant and immune booster that can prevent cellular damage from harmful and unstable compounds called free radicals (2Trusted Source).

In addition, one clementine provides some folate and thiamine. These vitamins perform many functions to keep your body working optimally, including helping prevent anemia and promoting a healthy metabolism (3Trusted Source, 4Trusted Source).

SUMMARY

Clementines contain natural sugars and a small amount of protein. They’re rich in vitamin C and contain several other vitamins and minerals, notably thiamine and folate.

Benefits

Clementines are rich in antioxidants like vitamin C, which can help improve your skin’s health and appearance. They can also help boost your fiber intake.

Plus, given that they appeal to children, they promote fruit consumption in this age group.

Rich in antioxidants

Clementines are rich in antioxidants, which help reduce inflammation and prevent cellular damage caused by free radicals. As such, antioxidants can play a role in preventing type 2 diabetes, heart disease, and many other conditions (5Trusted Source).

Along with vitamin C, these fruits contain a number of other citrus antioxidants, including hesperidin, narirutin, and beta carotene (2Trusted Source, 6Trusted Source, 7Trusted Source).

Beta carotene is a precursor to vitamin A, usually found in orange and red plant foods. This powerful antioxidant promotes healthy cell growth and sugar metabolism (8Trusted Source).

According to some animal and test-tube studies, the citrus antioxidant hesperidin is highly anti-inflammatory, but more human research is needed (9Trusted Source).

Lastly, some animal and test-tube studies have found that narirutin can help improve mental health and may potentially help treat Alzheimer’s disease. Nevertheless, more research in humans is needed (10Trusted Source, 11Trusted Source).

May boost skin health

Clementines are rich in vitamin C, which can improve skin health in a number of ways.

Your skin naturally contains large amounts of vitamin C, as this vitamin aids the synthesis of collagen — the protein complex that gives your skin its firmness, plumpness, and structure (12Trusted Source).

That means that getting plenty of vitamin C in your diet can help ensure your body makes enough collagen to keep your skin looking healthy and potentially younger, as adequate collagen levels can reduce the appearance of wrinkles (12Trusted Source, 13Trusted Source).

The antioxidant activity of vitamin C can also reduce inflammation and help reverse free radical damage, which may help improve acne, redness, and discoloration (12Trusted Source, 14Trusted Source).

Can increase your fiber intake

Although one clementine contains just 1 gram of fiber, snacking on a few throughout the day is an easy and delicious way to boost your fiber intake.

Fruit fiber serves as food for the good bacteria in your gut. It also bulks up and softens your stool to decrease constipation, potentially preventing conditions like diverticular disease, which can occur if digested food gets trapped in polyps in the digestive tract (15Trusted Source).

Fruit fiber may also help lower your cholesterol levels by binding with dietary cholesterol and preventing its absorption into your bloodstream (16Trusted Source).

Moreover, fiber from fruit has been linked to a decreased risk of type 2 diabetes, while high fiber intake is associated with a healthier body weight (16Trusted Source, 17Trusted Source).

Promotes fruit consumption in children

Clementines are small, easy to peel, sweet, and usually seedless, making them a perfect snack for children.

In fact, most branded clementines are marketed toward young children and their parents as a way to boost fruit intake.

This is important, as according to the National Cancer Institute, only about one-third of children in the United States eats enough fruit. Research shows that eating insufficient fruits and vegetables in childhood can lead to poor eating habits and poor health in adulthood (18Trusted Source).

Because clementines are appealing to children — and usually inexpensive for their parents — they can help promote fruit intake and healthy eating habits from a young age.

SUMMARY

Clementines are rich in antioxidants and fiber and can help improve your skin and gut health. In addition, they may promote fruit intake among children.

Potential downsides

Some research has found that clementines contain furanocoumarins, a compound also found in grapefruit that can interact with certain heart medications (19Trusted Source, 20Trusted Source).

For example, furanocoumarins can strengthen cholesterol-lowering statins and cause severe complications. For this reason, if you take statins, you should limit your intake of clementines (21Trusted Source).

In addition, furanocoumarins can interfere with other classes of drugs. Talk to your healthcare provider about potential interactions between your medications and clementines (20Trusted Source).

SUMMARY

Clementines may interfere with certain drugs, as similarly to grapefruit, they contain furanocoumarins. If you have any concerns about drug interactions with clementines, talk to your healthcare provider.

How to enjoy clementines

Clementines are easy to peel.

Simply take a clementine in your hand and start peeling it from the top or bottom. The rind should slide off easily in one or two large pieces.

Once peeled, separate the fruit into sections. If the sections contain seeds, be sure to remove them prior to eating them or giving them to a child.

Clementine sections make an interesting addition to salads and desserts. Alternatively, they make a perfect snack on their own.

Although one clementine may be a sufficient snack for a child, a standard serving size is typically two fruits.

SUMMARY

Clementines peel easily. If the fruit contains seeds, remove them prior to eating it or giving it to a child.

The bottom line

Clementines are small, easy to peel, typically seedless, and sweet citrus fruits. As such, they appeal to young children and can help encourage their fruit intake.

In addition, they’re packed with health-boosting antioxidants like vitamin C and beta carotene.

However, they can interact with certain medications because of their furanocoumarin content.

Still, clementines are a fun and healthy snack for most adults and children.

Orange Juice - Good or Bad for You

 Orange juice is the most popular fruit juice worldwide and has long been a breakfast staple.

Television commercials and marketing slogans portray this drink as unquestionably natural and healthy.

Yet, some scientists and health experts are concerned that this sweet beverage could harm your health.

This article looks at orange juice and whether it’s good or bad for you.

From the Orchard to Your Glass

Most store-bought types of orange juice aren’t made by simply squeezing fresh-picked oranges and pouring the juice into bottles or cartons.

Rather, they’re produced through a multi-step, rigorously controlled process, and the juice can be stored in large tanks for up to a year before packaging.

First, oranges are washed and squeezed by a machine. Pulp and oils are removed. The juice is heat-pasteurized to inactivate enzymes and kill microbes that could otherwise cause deterioration and spoilage (1Trusted Source, 2Trusted Source, 3Trusted Source).

Next, some of the oxygen is removed, which helps reduce oxidative damage to vitamin C during storage. Juice to be stored as frozen concentrate is evaporated to remove most of the water (4).

Unfortunately, these processes also remove compounds that provide aroma and flavor. Some of them are later added back to the juice from carefully blended flavor packs (5).

Finally, before packaging, juice from oranges harvested at different times may be mixed to help minimize variations in quality. Pulp, which undergoes further processing after extraction, is added back to some juices (1Trusted Source).

SUMMARY

Supermarket orange juice isn’t the simple product it may appear to be. It undergoes complex, multi-step processing and can be stored in large tanks for up to a year before being packaged for sale in stores.

Orange Juice vs Whole Oranges

Orange juice and whole oranges are nutritionally similar, but there are some important differences.

Most notably, compared to a whole orange, a serving of orange juice has significantly less fiber and about twice the calories and carbs — which are mostly fruit sugar.

Here’s a closer look at the nutritional value of one cup (240 ml) of orange juice compared to a medium orange (131 grams) — either counts as one serving of fruit (6, 7, 8):

Orange juice Fresh orange

Calories 110 62

Fat 0 grams 0 grams

Carbs 25.5 grams 15 grams

Fiber 0.5 grams 3 grams

Protein 2 grams 1 gram

Vitamin A 4% of the RDI 6% of the RDI

Vitamin C 137% of the RDI 116% of the RDI

Thiamine 18% of the RDI 8% of the RDI

Vitamin B6 7% of the RDI 4% of the RDI

Folate 11% of the RDI 10% of the RDI

Calcium 2% of the RDI 5% of the RDI

Magnesium 7% of the RDI 3% of the RDI

Potassium 14% of the RDI 7% of the RDI

As you can see, the nutrient content of whole oranges and juice is similar. Both are excellent sources of vitamin C — which supports immune health — and a good source of folate — which helps reduce the risk of certain birth defects in pregnancy (9Trusted Source, 10Trusted Source).

However, juice would be even higher in these nutrients if some weren’t lost during processing and storage. For example, in one study, store-bought orange juice had 15% less vitamin C and 27% less folate than home-squeezed orange juice (4).

Though not listed on nutrition labels, oranges and orange juice are also rich in flavonoids and other beneficial plant compounds. Some of these are reduced during orange juice processing and storage (1Trusted Source, 4, 11Trusted Source).

What’s more, one study found that — compared to unprocessed orange juice — pasteurized orange juice had 26% less antioxidant activity immediately after heat processing and 67% less antioxidant activity after about a month in storage (2Trusted Source).

SUMMARY

An 8-ounce (240-ml) serving of orange juice has about twice the calories and sugar of a whole orange. Their vitamin and mineral content is similar, but juice loses some vitamins and beneficial plant compounds during processing and storage.

Are Some Types Healthier?

The healthiest type of orange juice is the kind you fresh-squeeze at home — but that can be time-consuming. Therefore, many people opt to buy orange juice from the supermarket.

The least healthy options are orange-flavored drinks that contain only a small percentage of real juice, along with several additives like high-fructose corn syrup and yellow food coloring.

A healthier choice is 100% orange juice — whether it’s made from frozen orange juice concentrate or never frozen. These two options are similar in nutritional value and taste (12, 13Trusted Source).

Stores also sell orange juice with added calcium, vitamin D and other nutrients. However, due to its high calorie count, you shouldn’t drink it just for these added nutrients. Instead, taking a supplement pill is a calorie-free way to fill in any dietary gaps (14Trusted Source).

If you’re watching your calorie intake, you can buy orange juice beverages that promote 50% fewer calories and less sugar than regular orange juice.

However, these drinks contain added water and sugar substitutes — either natural ones, such as stevia, or artificial ones, including sucralose and acesulfame potassium, which you may prefer to avoid. If included, these will be listed in the ingredients list.

Finally, you can choose how much pulp you want in your orange juice. Extra pulp doesn’t add enough fiber to change the count on the nutrition label compared to pulpless juice, but it does supply beneficial plant compounds, including flavonoids (13Trusted Source, 15).

SUMMARY

The most nutritious option for store-bought juice is 100% orange juice with extra pulp. The worst choices are orange-flavored drinks that contain little real juice along with added sugars.

Possible Benefits

Nearly 80% of Americans fall short of the recommended daily fruit intake, which is two cups daily for the average adult. Orange juice is available year-round and has consistent quality, making it a convenient and flavorful way to help you meet your fruit quota (3Trusted Source, 16Trusted Source, 17Trusted Source).

Additionally, it generally costs less than whole oranges. Therefore, it can help those on a strict budget meet their daily fruit recommendations (3Trusted Source).

Still, health experts advise opting for whole fruit over juice when you can and note that fruit juice should make up no more than half of your daily fruit quota, meaning no more than one cup (240 ml) a day for the average adult (8, 17Trusted Source, 18Trusted Source).

Several studies have tested the heart health benefits of orange juice and suggest that it may help increase your antioxidant status and protect against free radical damage to cholesterol, which is a risk factor for atherosclerosis (19Trusted Source, 20Trusted Source, 21Trusted Source).

However, these studies are typically sponsored by companies or groups with an interest in selling more orange juice and/or require people to drink higher amounts of orange juice, such as two cups a day or more.

SUMMARY

Orange juice can help you meet your fruit goal of two servings a day, but it should make up no more than half of your daily fruit quota. This means that you should limit your intake to one daily serving of juice.

Potential Downsides

Though orange juice is linked to some health benefits, it also has drawbacks that are mainly linked to its calorie content and effects on blood sugar levels.

High in Calories

Fruit juice is less filling than whole fruits and quick to drink, increasing your risk of overeating and weight gain (18Trusted Source).

What’s more, studies show that when you drink calorie-rich beverages, such as orange juice, you don’t necessarily eat less food overall and may consume more calories than you would have without the juice (22Trusted Source, 23Trusted Source, 24Trusted Source).

Large observational studies in adults have linked each one-cup (240-ml) daily serving of 100% fruit juice with weight gain of 0.5–0.75 pounds (0.2–0.3 kg) over four years (25Trusted Source, 26Trusted Source).

Additionally, when adults and teens drank two cups (500 ml) of orange juice with breakfast, it decreased their body’s fat burning after meals by 30% compared to drinking water. This may be partly due to the sugary juice stimulating fat production in the liver (27Trusted Source).

Perhaps most concerning are the effects of orange juice in children, as they’re the top consumers of juice and juice drinks (18Trusted Source).

Orange juice and other sugary drinks can contribute to excess calorie intake in children, as well as tooth decay. Diluting orange juice doesn’t necessarily decrease dental risks, though it can reduce calorie intake (18Trusted Source).

May Raise Blood Sugar Levels

Orange juice could also increase your blood sugar more than whole oranges.

The glycemic load — which is a measure of how a food’s carb quality and quantity affect blood sugar levels — ranges from 3–6 for whole oranges and 10–15 for orange juice.

The higher the glycemic load, the more likely a food is to raise your blood sugar (28).

To help overcome some of these drawbacks of orange juice, scientists have tested the benefits of adding orange pomace — fiber and flavonoid-rich remnants of oranges retrieved from the segments, broken pulp and core — to juice.

Preliminary human studies suggest that the addition of pomace to orange juice may help reduce its blood sugar impact and improve feelings of fullness (29Trusted Source, 30Trusted Source, 31Trusted Source).

However, more research is needed, and pomace-enriched orange juice isn’t available in stores yet.

SUMMARY

Drinking orange juice isn’t very filling and may contribute to excess calorie intake and weight gain. It may also raise your blood sugar more than a whole orange and can increase your risk of dental decay.

The Bottom Line

Though nutritionally similar to whole oranges, orange juice provides very little fiber but twice the calories and sugar.

It may be an easy way to reach your recommended fruit intake but can cause blood sugar spikes and even weight gain.

It’s best to limit yourself to no more than 8 ounces (240 ml) per day.

Even better, if you can, opt for whole oranges over juice whenever possible.

Find Yourself And Transform Your Life

 George Bernard Shaw once said that, life was not always to Find Yourself. Life is about Creating Yourself.

It’s one of those things that became famous largely because it was true. The challenge though—is that this takes more work than I think most people are prepared to give. That’s how it was for me, anyway.

We spend years—I spent years—thinking that if only I could “find” myself, then I would be ready to go. That, somehow at that stage, I would win.

But the difference in finding yourself and creating yourself is that one of those two methods takes work. Lots of work.

To Find yourself is a lucky coincidence. Creating yourself is hours of work and a never ending process of self-improvement—especially if you want a life of mastery.

Maybe that’s why it wasn’t until I came across this famous quote that I really started to push myself forward.

So how does one succeed, then, if finding yourself is a lost cause? They all boil down to a few similar traits.

1: Start with your ideal dream

Imagine for a moment that someone was holding a Million-Dollar Giveaway! A grand event where one lucky winner would receive, literally, one million dollars (after taxes!), completely free of charge. If you won that money and had no taxes to pay on it and there were no strings attached, your life would immediately change. And for the better.

Now that you no longer have to focus on an income, what would you do with the rest of your life? What is it that you would be, do, or become, if you already had that million dollars?

Think about it…

I ask this, because that’s the dream state, your ideal life…and believe me, you would still do SOMETHING because that’s where fulfillment comes from for humans.

Now that you know what that is you would do if you already had that million dollars – you break it down into manageable steps.

Here is an example: in my case I have decided that winning a great prize for my writing (like the Nobel Prize for Literature, and a Pulitzer) are my ideal goals—my dream state/life.

The steps I have taken first and foremost are working each and every day on my dream…

I write…

I research…

I talk about my book…

I dream about my book…

So far it has inspired me…The amazing thing is, this book doesn’t even exist. It’s only in my head. But it inspires me. I have caught fire.

2: “Hold the vision; trust the process”

That above quote is the next step. Keep the dream alive in your mind and in your heart. Let it evoke powerful emotions in you. Post it up on your wall. Make a vision board.

This is key, because you have to view your outcome as inevitable.

Once you have made it inevitable in your mind, you will be able to withstand the process. Usually, it’s a trial by fire. Part of the reason for this is because this new dream state for you is just that: a new state, a new way of being. This means you have to change from the person you were, into the person you would like to be.

Why is that hard? Think of it this way: I have a theory that says people don’t want to be told what to do—even if it works—they want their own way to succeed.

This means that even if I said do x,y, and z and you’ll win, you will likely only do the parts that are consistent with who you already are as a person.

Most people won’t change who they are until the need becomes so great they see no other choice. That’s why the trial by fire has to happen.

As they say, we learn more from pain than from pleasure. We learn more from our failures than from our successes.

You also learn more from creating yourself than from finding yourself. Plus, what if the person you found wasn’t one that you aspired to be—wasn’t one that you liked? Then what?

Hands down, now that I know the secret of creating self, I’ll choose creating yourself over the act to find yourself every day of the week.

A crucible is the steel container that holds molten gold together into a form so that the designer can create whatever they like. You are the designer. Well, you CAN be. You may not be at this moment. But at some point, the crucible has to come. The heat of the fire is the heat to transform. To stay the course means to be able to take the heat and let it transform you.

Good luck!

How to Flirt - According to the Experts

 To some people—the mightiest daters among us—flirting comes as naturally as breathing. These god-like individuals see someone they like, waltz over to speak with them, and before they know it, they’ve got their number. However, the rest of us mere mortals are not on the same level, and so it’s going to take work. 

Luckily, learning how to flirt is easy and experts like T. Joel Wade, James Laidler, and Mac Stanley Cazeau are on the case, delving into how you can get this art form right. And, they told us everything they know.

Science Behind Flirting

New research led by Wade revealed which methods of competitive flirting are the most effective at gaining one's attention. The study showed that so-called "tie-signs" were the best nonverbal way of attracting a new special someone. “Tie-signs are actions that suggest to a perceiver that there is a bond between the individuals,” Wade explains. Put simply, actions that let others know you have your eye on a person are likely to be effective. He adds, “These work because most individuals do not want to be labeled mate poachers, i.e. people who steal other people’s mates.”

While the research looked at heterosexual relationships (specifically how women can attract men) its findings may also apply to same-sex relationships. “The behaviors in this research show broad similarity to those between people of the same sex and for people who are gender non-conforming, But they only happen when the setting is safe for those people. That is typically private events with other LGBTQ+ people or queer spaces, like gay bars, for example,” says Laidler.

Nonverbal Flirting Techniques

Ready to flex your flirtatious muscles and get out there? Whether you’re looking for someone to take you down the aisle or something more casual, the first step is letting them know that you’re into them. Based on Wade’s research, let's take a look at some of the best nonverbal flirting techniques and why they might just work. 

Use appropriate touch.

When you’re chatting to that special someone, gently touching their arm could let them know that you’re interested. “Touching them can be effective because it signifies to others that a bond is being, or has been, formed,” explains Wade. 

Cazeau adds, “Touch also releases the hormone oxytocin that helps you feel bonded with one another. The more touch that takes place, the closer you feel to one another. Most importantly, ensure to keep consent in mind when touching other people.” 

Make and hold eye contact.

If someone catches your eye when you’re out, there’s no harm in letting them see that. “Eye contact serves as an acknowledgment that I am checking you out, and would love to approach you for a conversation,” explains Cazeau. “When someone is flirting, eye contact also tends to be more intense and more frequent.” 

If you’re looking to turn up the figurative heat between you and the other person, holding eye contact for longer than usual could be the way to go. “Sustained eye contact can lead to feelings of love and sustaining eye contact with the target person draws their attention away from the others,” says Wade.

Give them a hug.

If the timing is right and they’re open to it, lean in for a hug. This is a quick way to make a connection with someone new, and it’s all thanks to a little thing called science. “Hugging releases oxytocin, which bonds individuals,” explains Wade. “So, the target person’s attention is drawn away from the competitors.” 

Get between them and the rival.

So, the person you’ve got your eye on is talking to someone else, what do you do? In this scenario, you have two options: You can let the pair continue their chatter and stand on the sidelines or you can jump right in and insert yourself into the conversation.

“Prior research shows that drawing the attention away from the competitor is a vital part of mate manipulation, a strategy for intrasexual mating competition,” explains Wade. “Mate manipulation includes isolating the mate to remove them from being considered by rivals.”

However, expert opinions differ on whether this rather pushy tactic is the way to go. While the research suggests that it could be an effective nonverbal flirting technique, Cazeau explains that it could give off the wrong vibe entirely. “Butting in is not effective as it can come across as aggressive and unwelcomed,” he says. 

React to their jokes.

Picture the scene: You’re chatting with someone you’re into and they keep cracking jokes. Don’t play coy. Laugh out loud and let them know you find them hilarious. “Giggling at their jokes can be effective because laughter indicates liking which could also draw the attention away from the competitor,” says Wade.

“Humor is one of the most desirable traits when seeking a mate,” adds Cazeau. This simple sign shows a potential partner what you’re thinking. “Giggling at one’s joke states that you find them funny, interested, and they feel heard and validated. Furthermore, having a shared sense of humor speaks to compatibility.”