How to Pick Out the Best Piece of Fruit

How do you know when fruit is ripe and ready to use?

Do you smell it, thump it or just dive right in and hope for the best?

Cutting open a rotten piece of fruit or one that hasn’t had time to ripen can be very disappointing. To prevent this from happening, just use your five senses:


See: Fruit should be full in color, with little green. For example, strawberries should be bright red and only the stem should be green. Also, fruits with smooth skins like apples or pears, the skin should have a waxy, shiny appearance.

Buyer beware: many types of berries are commonly stored in plastic containers; examine the bottom for mold (it can spread very quickly)

Touch: Fruits should be firm, not too soft and not too hard. Fruits and vegetables like peaches and avocados will yield to gentle pressure when ready to be eaten. Also, some larger fruits like honeydew and cantaloupe will have a spot where the stem grew; this area should give slightly to pressure.

Smell: Most fruits will generally smell the way they should taste, but this can be difficult without cutting it open.

Listen: When you gently slap a big fruit like a watermelon you should hear a hollow thump, like the way a drum vibrates.

Taste: Finally, the good part. Fruits should be sweet and juicy, so sit back and enjoy!

A few tips to keep in mind while choosing fruits/vegetables:

1. Choose fruits and veggies that are in season. If you aren’t sure which ones are, ask the produce manager. In season foods are often cheaper and will taste better.

2. Try the Farmer’s Market for the freshest foods. Many fruits are picked before they are ripe so they can last until they get to the grocery store, which can make them lose taste. Make a trip to the Farmer’s Market to experience foods with amazing flavor and maybe you’ll decide to start your own garden!

3. If you choose fruit or veggies that aren’t ripe yet, you can leave most out at room temperature to help them ripen. Once ripe they can be stored in the refrigerator.

By Adriana Ramnarine, Sports and Nutrition Expert

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Fit 4 Life Kids Helps Young Cancer Survivors

Everyone experiences a defining moment in their career.

I have been fortunate to experience a few of these life changing gems and recently I was able to add another one to the memory books.

A few months ago I received an email from a gentleman named Jose. In his email he wrote the following:

"I have worked with children and young adults with Cancer for over 10 years, and am currently running a fitness program for young adult Cancer survivors. I was hoping to learn more about adapted fitness for individuals with some physical limitations."

Understand that we get requests all the time from schools and non-profits wanting our Fit 4 Life Kids program, but this was a first.

I knew I wanted to help but wasn't sure how, so I invited Jose to attend one of our Fit 4 Life Kids staff development trainings.

Right away I could tell that he truly loved the work that he was doing and wanted only the best for the young people in his program.

When I asked him what he loved most about his job he responded by telling me the following:

"Seeing children that are 2 or 3 days post-op from having a brain tumor surgically removed and wanting to go to the pediatric floor’s Playroom to do what children do best – play, is a testament to that resiliency.

Although the biggest downside of this population is that not every individual can make it through the Cancer journey with success, it is a blessing to see those that are 4, 5, and even 10 years off treatment and doing well in their lives."

This was powerful stuff, and when he mentioned that he provided opportunities for children to simply play, I knew were going to be able to create a special program; one that focuses on structured fun, play and purpose. This made me want to help out even more.

He went on to explain that it was actually the teenagers and young adults in his support group that wanted some type of program to help them get into shape.

Jose continued on with the following,

"When I suggested looking into getting discounted gym memberships, a couple of them (teens) responded that they were or had been members of gyms, but for varying reasons did not enjoy it.

At that moment, I realized that they needed more than just a place to go, but to work with someone that they could trust and be comfortable with.
It is difficult for any adult to become a member of a health club and see the results they want without being properly guided.

With all of the hi-tech machinery available and intimidation factor of being around amazingly fit people, it can be daunting for anyone. Combine that with body-image issues from having visible surgical scars, patches of hair that may never re-grow, and being on the verge of diabetes and it could discourage almost anyone from wanting to be in such an environment.

What these young adults needed was something they could call their own and do together, since they understand each other’s needs so well. They started me on a mission to design a program tailor-made for each individual’s abilities and/or limitations.

I originally wanted to reach out to Emil Ramnarine, founder of Fit 4 Life NYC, to learn more about how they carry out their youth programs, without any intention of eventually partnering with his program.

Not only was he willing to discuss his program, he invited me to observe their sessions and attend one of their staff training workshops.

The decision to partner with Fit 4 Life NYC was made very simple by taking part in a training workshop for their instructors. The enthusiasm that the instructors had during their demonstrations of fitness games (that can be adapted to various age groups and abilities) made such an impression on me that I was automatically convinced that this would be the right fit for my program. Learning about their philosophy was crucial to me, as I wanted more for my group than just exercise, but an understanding of lifestyle change."

Fast forward to this past Tuesday when we launched the Living Fit program. I am forever changed as I listened to these amazing young people, who have had a brush with death, talk about going to college and what type of dream job they want. It also blew me away just how invested they were in getting in shape.

In the middle of our first class I ended up spending a lot of time answering their questions like, "Is it true that the more I sweat, the more calories I'm burning?" "What is the best types of exercise to build muscle?" and "Is it okay to drink Gatorade?"

I'm not sure what will happen when the 8-weeks are over, but Jose and I have talked about duplicating the program at other medical centers.

For now, I'm humbled and happy to be along for the ride.

To find out more about the program please contact me at 718-210-3374 or Emil@fit4lifenyc.com.

The Living Fit Program is a collaboration between Fit 4 Life NYC Inc. and the Stephen D. Hassenfeld Children’s Center for Cancer and Blood Disorders at NYU Langone Medical Center. Jose Acevedo, MS Ed., CTRS, has been working in the field of Pediatric Oncology/Recreation Therapy for over ten years. He currently works at the Stephen D. Hassenfeld Children’s Center for Cancer and Blood Disorders at NYU Langone Medical Center, where he is the Family Wellness Program Coordinator and Recreation Therapist.

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