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8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

You might want to think twice before you throw away the skins of your fruit and vegetables. Science now tells us that it is the most nutritious part of the foods you eat. Here are the health benefits found in 8 every day fruit and vegetable skins. as well as how you can add them to your daily diet.

1. Outer Cabbage Leaves

    The darker the green on a cabbage leaf, the more vitamin and mineral content it contains. With green cabbage, the outer leaves are the ones that are usually removed for waste, which is a real shame.

    These outer leaves may be tougher, but the secret is to finely cut them and add them to stir fries, casseroles or soups, allowing a little extra cooking time to soften them. They can also be added to green smoothies, or in a coleslaw where you can create a visually stunning salad with vibrant greens and carrots.

    2. Radishes

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      Most of the time the leafy greens from radish plants get thrown away or composted, but they’re edible and delicious. Just one radish leaf will give a great peppery taste to the most basic of salads.

      3. Potato skin

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        When compared as a whole, the potato with the skin has more nutrients than the rest of the potato. Leaving the skin on a potato while baking or boiling also helps retain the nutrients of the potato and stops the nutrients from leaching out.

        Potatoes contain 2g of fibre, the majority of which is found in the skin. The skin of a potato also contains B vitamin, vitamin C, iron, calcium and potassium. Just be sure to wash the potato thoroughly and remove any obvious blemishes before cooking.

        4. Broccoli leaves and stem

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          Broccoli comes from the cruciferous family and is excellent for maintaining a healthy liver. The florets and stems of broccoli are very similar in their nutrient content. The content of most B vitamins, minerals, and fibre are very similar in the two parts of the plant. The largest difference involves beta-carotene, which is about seven times more plentiful in the florets than in the stems! The darker green florets also contain more chlorophyll than the lighter green stalks. Since the stalks take a little longer to steam than the florets, it is best to begin cooking them first and after about two minutes add the florets to the steamer.

          The leaves of the broccoli plant are also excellent sources of nutrients. They are actually higher in beta-carotene than the florets and can contain phytonutrients that aren’t found in the stems and florets. Rip up a small part of the leaf and add to a green salad.

          Whenever I cook broccoli for the family, I do not throw away the broccoli stalks. Instead, I peel and chop them to use in a stir fry, soup or casserole, or grill them on skewers with chicken, pineapple and bell peppers. You can add some extra nutrition into your family’s meals by grating the broccoli stalks, then adding them to spaghetti sauce. Adding a broccoli stem or leaf into a green smoothie or juice is also highly recommended.

          5. Kiwi fruit

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            The kiwifruit skin is completely edible and makes this nutrient-dense fruit even more nutritious. Just by eating the skin can triple your daily fibre intake compared to merely eating the flesh. By not peeling the skin, you preserve much of the vitamin C content as well.

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            Just like any fresh fruit or vegetable, you should always wash the skin before eating and enjoy your kiwifruit, skin and all. Leaving the skin on sliced kiwifruit makes it much easier for snacking, as the skin holds each slice together. People all over the world have been eating this fruit skin for centuries without any negative side effects.

            6. Pineapple core

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              Okay, so this point is not technically a skin that I am discussing. But it is important to add this piece of information of not coring the pineapple, as the core contains the highest concentration of bromelian. Keep in mind due to the blood thinning properties of bromelian, you should also avoid taking aspirin (or any other medicinal blood thinners) if consuming pineapple on a daily basis.

              On a side note here, the bromelian content is very minimal in canned pineapple. In most canned pineapple the core is removed before the canning process and even if it isn’t, the heating process for canning actually destroys the bromelian content.

              7. Beetroot Leaves

                Besides supplying good amounts of protein, phosphorus, and zinc, beetroot greens are also a great source of fibre. Beetroot leaves, also known as beet greens, is packed with antioxidants, vitamin B6, magnesium, potassium, copper, and manganese, as well as being low in fat and cholesterol.

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                The vitamin K content in these greens also assist with blood clotting properties, helps ward off osteoporosis and, works with calcium to boost bone strength. Beetroot greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself. The vitamin A content in beetroot greens assists the body in strengthening the immune system and stimulates the production of antibodies and white blood cells.

                8. Citrus peel

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                  There are over 60 different types of flavonoids in citrus fruits such as lemons and many of these flavonoids have their highest concentrations within the peel. Naringin is a flavonoid found in lemon peel (though not the fruit). Naringin is a powerful antioxidant. It is important to note that naringin can also increase the effects of certain drugs; you should consult with your doctor if you regularly consume these foods. Hesperidin, another flavonoid, is found in the white inner layer of lemons, and has been shown to inhibit bone loss and decrease serum and liver lipids in postmenopausal mice.

                  Gram for gram, citrus peels also contain higher levels of many minerals and vitamins such as vitamin C and dietary fibre than the fruit. For example, 1 tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fibre than 1 wedge of lemon without the peel. The best way to utilise the skin of a lemon is to juice it or add a wedge of lemon, skin and all, to your favourite green smoothie or smoothie bowl. You can also zest or grate the peel to infuse the essence of citrus into any dish that you feel would benefit from the citrus taste and aroma.

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                  Last Updated on September 28, 2020

                  The Pros and Cons of Working from Home

                  The Pros and Cons of Working from Home

                  At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

                  Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

                  One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

                  When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

                  So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

                  Pro #1: A More Relaxed Start to the Day

                  This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

                  Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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                  When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

                  Pro #2: More Quiet, Focused Time = Increased Productivity

                  One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

                  Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

                  An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

                  When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

                  Pro #3: More Control Over Your Day

                  Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

                  We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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                  By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

                  Pro #4: You Get to Choose Your Office Environment

                  While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

                  I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

                  You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

                  Con #1: We Move a Lot Less

                  When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

                  Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

                  Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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                  Con #2: Less Human Interaction

                  One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

                  Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

                  Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

                  This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

                  While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

                  Con #3: The Cost of Buying Home Office Equipment

                  Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

                  This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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                  For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

                  Con #4: Unique Distractions

                  Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

                  For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

                  To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

                  Final Thoughts

                  Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

                  We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

                  More About Working From Home

                  Featured photo credit: Standsome Worklifestyle via unsplash.com

                  Reference

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