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Celebrate National Blueberry Month!

blueberry-monthDid you know that July is National Blueberry Month? Blueberries are in season now, and reasonably priced at grocery stores, fruit stands, and farmers’ markets.  Many growers also offer a “pick your own” service which can be a fun family outing.  The good news is that this delicious treat has many health benefits.  Blueberries are low in calories- only 80 calories per cup but are packed with nutrients.  A handful of blueberries satisfy the recommended intake of dietary fiber.  They are also high in vitamin C- one serving provides 25% of your daily requirement.  Blueberries are also high in manganese, which helps the body process cholesterol and nutrients such as carbohydrates and protein.

Blueberries are a native North American plant, and it was only within the last 100 years that we have been able to grow them commercially.  All thanks to Elizabeth White, the daughter of a New Jersey farmer, teamed up with USDA botanist Frederick Coville to domesticate the blueberry.  They spent years identifying blueberry plants with desirable qualities for cultivation.  They harvested and sold the first cultivated crop of blueberries in 1916- exactly 100 years ago!  Until 20 years ago, blueberries could only be grown in northern climates like New Jersey, Maine, and Michigan.  Thanks to the University of Florida, southern blueberry cultivars were developed through research that don’t require as many chilling hours and bear more fruit.  Although Florida is not currently the leading producer of blueberries, we are quickly catching up with 25 million pounds produced annually!

Fun Facts about Blueberries:

  • Blueberries are relatives of the rhododendron family
  • The perfect blueberry should have a “dusty’ appearance
  • Don’t wash your blueberries until you are ready to eat them (washing speeds up the spoiling process).
  • To freeze blueberries, place them unwashed, on a cookie sheet and flash freeze.  Then place them in quart-size freezer bags to use later in smoothies, crumbles, cobblers, or ice cream.
  • Recent studies show that blueberries may have the potential to aid in memory loss, vision loss and even slow down the aging process
  • Native Americans recognized the nutritional value of blueberries and used them for medicinal purposes as well as flavorings
  • Early American Colonists used blueberries to dye fabric and also to color paint

This month, celebrate the blueberry by planting a bush, visiting a U-pick farm, or making a tasty home-made blueberry treat.  Fresh From Florida (a division of the Florida Department of Ag) has lots of free and delicious recipes.  Try Florida Blueberry Parfait, Blueberry Breakfast Casserole, Blueberry and Blue Cheese Salad  or even Blueberry Barbecue Sauce!

Additional UF/IFAS Resources about Blueberries:

 

Beat the Heat this Summer – Stay Hydrated for Health

Stay hydrated to beat the heat!

Stay hydrated to beat the heat!

Summer is in full swing and our part of the country is very hot.  When the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs to stay healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs and joints. When we do not get enough of it, our bodies can suffer.  We lose water from our bodies every time we breathe, sweat, or urinate. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.

Signs of dehydration include:

  • Little or no urine, or dark urine
  • Dizziness, or lightheaded feeling
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Rapid breathing
  • Rapid pulse
  • Headache
  • Confusion
  • Cramping

Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death.  So, how can you manage staying hydrated in the heat of summer?  One of the key answers is not to wait until you are thirsty. Drink water regularly!  Food can also provide some of the water you need every day- especially food like watermelon, soup, milk, lettuce, and strawberries. Sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are NOT necessary unless you are a competitive athlete or in heavy training for an athletic event.

Tips for staying hydrated:

  • Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable water bottle and fill it from the tap instead.
  • If you do not like the taste of plain water, try adding a slice of lemon, lime, or another type of fruit to your drink.
  • Be sure to drink water before, during, and after a workout.
  • When you are feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it is free!

Be safe this summer and stay hydrated, so you will enjoy your outdoor time. Also, remind you family and friends to drink water too.  You will all feel better and have more fun!