Citrus for Galentine's Day!

Happy Galentine's Day! This spinoff of Valentine's Day, celebrated on February 13, was invented in 2010 by comedienne Amy Poehler during an episode of her award-winning sitcom Parks and Rec. In Season Two, she hosted a "Galentine's Day" brunch, and the made-up tradition quickly became official. It seems that a real celebration honoring the many merits of female friendship was something that many of us were longing for, and it's no wonder: Friendship love has many health benefits!

Gal Pals Live Longer, Love Stronger

While friendships between any combination of gender identities are important to our health and well-being as social animals, research has shown that this is especially true of platonic female and female-identified friends. Biologically speaking, this may be because women release more of the "love hormone" oxytocin, which can counteract stress and promote relaxation and feelings of ease and belonging around others. When a woman feels close to another woman, oxytocin flows. Since stress is the leading cause of disease and shortened lifespan, it isn't a stretch to say that these friendships are great for our health. 

But why women in particular? Don't men produce oxytocin as well? They do indeed--but in this case, nurture wins over nature--at least in our current culture.  Women are traditionally raised to connect with others, to share, and, well to nurture. Unfortunately, most men are conditioned to do just the opposite: they are encouraged to be self-reliant, tough, and non-emotive. As we learn and evolve and as gender fluidity becomes more the norm, however, this model is slowly dissolving, and men can also reap the health benefits of close friendships. 

We can also get support from the foods we eat to boost our oxytocin levels and maximize these friendships. As it turns out, citrus is the key!

Citrus Boosts Oxytocin Levels

The key nutrients needed for maximum oxytocin levels in our body are Vitamin C, Vitamin D, magnesium, and healthy fats such as olive oil, salmon, avocados, eggs, cheese, and chia seeds.  Of these four, citrus fruits are loaded with Vitamin C--they contain one of the most bioavailable forms of Vitamin C in all of nature--and they also have a respectable amount of magnesium. While they aren't that high in Vitamin D, it turns out that Vitamin C significantly increases the uptake of Vitamin D from other foods. Citrus also enhances your overall mood due to its uplifting fragrance and effect on increasing serotonin levels, which is also good for your health. Citrus is high in fiber, which makes you more regular and thus less irritable--all beneficial for fostering real friendships. Add to that the immune-boosting properties of these superfruits and you are sure to be in peak health to go out there and make genuine connections with present and future friends. 

Not sure which citrus fruits to pick? Go for a sampler like a Grove Basket, pictured above.

Galentine's Brunch

Putting all of this information together, it makes sense that a great way to celebrate Galentine's Day is by enjoying a brunch that features oxytocin-rich foods. Imagine a mouthwatering spread replete with cheese and avocado omelets and citrus parfaits. You can make an easy grapefruit parfait, pictured below, using ruby red grapefruit, vanilla yogurt, and a drizzle of honey or a dash of chia seeds on top, if desired. Substitute oranges, mandarins, or create a trio of these three for some variety. You can also make citrus-infused water with filtered water, orange slices, and mint sprigs for a delicious and artistic way to hydrate while spending precious time with your beloved besties! 

Whether you're single, hitched, male, female, or nonbinary, Galentine's Day is a commemoration of true friendship love for everyone. Celebrate it the healthy way with citrus--after all, citrus is love! :-)

Sources:

Why Galentine's Day is an important celebration of female friendship

The Importance Of Female Friendships | The Well by Northwell

Oxytocin: The love hormone - Harvard Health

Oxytocin in Males: How the Love Hormone Works in Men | Good Health by Hims

How to Boost Oxytocin: Foods that Increase It | Well Wisdom

Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review - PMC

Super Delicious Orange Infused Water - Savory Thoughts

Honeybells: Healthier Snacking for Your Teen

The other day, I walked into my fifteen-year-old son's room and beheld a sea of wrappers on the floor: fruit snacks, cookies, chips, chocolate bars, sour candies, snack muffins...it was a veritable ocean of unhealthy, overprocessed, over preserved snack foods and confections that would make any reasonably healthy adult's stomach overturn. Benny is a bottomless pit, and while it would seem that this endless intake of junk would have deleterious effects on his health, he somehow has boundless energy and appetite. Thankfully, he also eats balanced and nutritious meals; but no matter what I do, the vending machines and grocery store snack and candy aisles have an irresistible allure to his snacking urges. As he grows, these snack habits will be sure to negatively impact his health and vitality. Like most parents, I want my children to crave better food choices, but how?

Teenagers and Nutrition

While it may seem as if teenagers are a bit like tiger sharks--you know--they can eat anything and be just fine--good nutrition is as important during this phase of life as it is in any other. In fact, in some ways teens are more at risk of being nutritionally deficient because junk food is habit-forming. They are bombarded with junk food at every turn, and advertisers capitalize on this by making unhealthy foods attractively packaged and promoted to appeal to all the things teens hold dear, from appearing cool to getting instant boosts of energy (that don't last).

But teens are in a stage of very rapid growth and metabolism, so while junk food can add the calories they need, it is almost always at the expense of the critical nutrients necessary for brain health, muscle and bone development, and sustained energy. To make matters worse, the habit-forming nature of junk food can last well into adulthood, setting the stage for lifelong and progressive health dysfunctions.

A Suprise Delivery

It's Honeybell season, and when a surprise gift delivery of these sweet and juicy treats came to my door from Florida Fruit Shippers last week, my impulse to share them was immediate. "Benny!" I called out to him as I opened the box. "Look what just arrived! You have to try one of these!"

He ambled over to the box, taking a moment to admire the splash of vibrant, bulbous, golden-orange shapes nestled in crinkly green wrapping paper:

"What interesting looking oranges," he observed.

"Actually, they aren't oranges," I corrected him knowingly. "They are called Golden Honeybells, and they are a type of mandarin orange that are in season now.  They are similar to, but not quite the same as Classic Honeybells, which are cross between a tangerine and a Duncan grapefruit. The classic ones will be in season in about two weeks. They are also called Honeybell Tangelos, since 'pomelo' is another name for grapefruit. There is another type of Honeybell too, called Baby Bells, which are cute mini versions of the Classic Honeybells."

Benny listened with interest, surely impressed by my considerable expertise in pomology. He then picked up one of the pomelos almost tenderly, marveling at its unique shape with a "honeybell" crown, the firm, colorful, porous skin, and its perfect, palm-sized dimensions:

After a moment of reflection, he picked up a second one, and I rejoiced: he's interested! Snack win! But instead of his usual hand-to-mouth pattern of eating anything, well, edible, he said, "Check this out, mom." 

And then he did this: 

"Stop, son!" I pleaded with him. "Those aren't your everyday citrus! Those are HONEYBELLS. You can't get them just anywhere, and they are only in season for a couple of short months. They are NOT to be juggled, thrown, or in any way played with, young man!"

"Well, what am I supposed to do with them, then, mom?" His question was almost innocent.

"Here's an idea, son: Why not EAT them?"

He eyed them curiously. "Okay, I'm game." He opened his mouth:

"Wait!" I exclaimed as he raised the entire fruit to his mouth. "You have to peel them first, silly."

Benny rolled his eyes. "Auuuuughhh! That's why I don't eat a lot of citrus fruits, mom; they're way too much work to peel."

"Just try, son. Honeybells are different than most other citrus types. They are very easy to peel."

Sure enough, it took little effort for him to get the sweet edible inside of the Golden Honeybell out of its "wrapper," so to speak. We didn't waste the peel pieces: they were divided between the compost bin and my saucepan for a quick and easy aromatherapy treatment for our home. About five seconds later, the entire fruit was consumed by a surprised and happy teenager. "MMMMM! Those are delicious!" He exclaimed. "Can you put them in my lunches this week?"

"By all means," I beamed, savoring the sweet moment. After all, instead of junk food, my son was now craving a new nutrition-packed snack replete with Vitamin C, flavonoids, fiber, and antioxidants! "Dap me up, son," I said with hand raised (for those without teenagers, this is the new term for a sort of angled high five that makes an especially loud sound). He raised his hand and as our palms met, my hand got stuck. "Oh, sweetheart, you are going to need to wash your hands. Honeybells are super juicy and full of natural fruit sugars, and it made your hands sticky."

"No need, mom. I've got it," he replied reassuringly, and simply licked all of his fingers and wiped them on his shirt. I stifled a protest...after all, my teenage son now loves Honeybells, and that's a major nutrition (and parenting) win. 

SOURCES:

Healthy Eating for Teens: What You Need to Know

What Causes Fast Food Addiction and How Can I Break It?

Citrus Fruits: Nutrition, Health Benefits, Risks, and More

Oranges and Your Dog

Dog lovers understand that when we love something, we want to share it with our pooches. This is especially true when it comes to the foods we eat: the joy we feel when we give our canine fur babies a healthy snack makes treating them just as much of a treat for us. Most dog owners are aware that there are some human foods that should never be given to their pups: grapes, raisins chocolate, onions, garlic, avocados, macadamia nuts, and xylitol top this list. But what about oranges and other types of citrus? 

 A Little, Not a Lot

While the flesh of oranges isn't toxic, too much at once can give your dog considerable gastrointestinal issues due to the high fiber and citric acid content it contains. That same high fiber, as well as the Vitamin C from citric acid, is also what makes very small amounts of orange pieces a healthy treat in moderation. The Vitamin C can help boost your pup's immune system, and limited amounts of fiber can aid in digestion just as it does for us humans. Oranges and all other fruits that are considered dog-safe such as bananas and blueberries are also high in natural sugars. So, if your dog is diabetic or sensitive to sugar, then you will want to be especially stingy in sharing any fruit with them or simply refrain altogether. 

Make sure to check with your veterinarian before introducing citrus treats to your pup's diet. If you are given the green light, stick to oranges or tangerines only. Do not feed your dog grapefruits, lemons, or limes. Start with a very small piece to see if your dog likes it and to ensure that there are no digestive issues or skin irritation. If all is well, stick to tiny bits every once in a while, as a rare and special tasty treat. You can put a little piece into their regular food or kibble, freeze tiny pieces for a cold treat on a hot day, or mix a small piece or two into a doggie smoothie.

The Peel Has No Appeal

By comparison, the peels, rinds, and seeds of any citrus fruit are toxic to dogs due to high limonene content (the same flavonoid that makes citrus zest equally bitter to and healthy for humans) as well as a compound called psoralen. Likewise, fruits that have mold on their rinds contain mycotoxins which can cause a whole host of health complications, so make certain that any pieces of flesh you give them are seed-free with any rind or peel pared completely out. If you have citrus trees in your yard or home, make sure to pick up any dropped fruits, and especially those that have mold.  Rinds are also concentrated with essential oils that are poisonous to dogs, so if you have a dog that likes to explore everything with their mouth, make sure to get fruits out of their reach.

Likewise, dogs should never be served orange juice, as it is way too concentrated for safe consumption. We humans may turn to orange juice when we have the sniffles to stave off a more serious illness, but if your pup is under the weather, your vet is your best bet. For your pup's hydration, stick to water.

Make Fleas Flee

The essential oils found in citrus, while not meant to be ingested, can work wonders around the house for flea control--with the added bonus of aromatherapy!  Just take those carefully pared peels and put them in a saucepan of water. Bring the water to a boil, turn it down, and simmer for one to two hours. This simple heat-derived chemical process leaches out the essential oils while making your home smell divine! Let the mixture cool and then blend the peels and water in a blender or food processor. Strain the resulting pulp until you get a fragrant liquid. This is your flea treatment for your home: put your pet in a separate area and treat for fleas with a veterinarian-approved medication. Do not spray your pet with the essential oil mixture!  Instead, spray the essential oil mixture generously on all flea-ridden bedding, carpets, etc. While you're waiting, you can mix some fresh-squeezed orange juice into an oatmeal dog shampoo to help treat for fleas and control itching and then treat your pet with a veterinarian-approved flea and tick medication. Make sure to let the treatments dry completely before allowing your pet to return to the bedding area.

In summary, while oranges and tangerines can and should be a big part of our nutritional palette that we might be tempted to share, it should only be a limited part of your dog's gustatory experience. Put another way, the flesh of oranges and tangerines are unique and healthy treats in moderation. Additionally, the rinds should never be ingested but are great for a DIY flea control hack. Just remember to check with your vet when it comes to all things regarding your pup's nutrition and health.

SOURCES:

The 9 dangerous foods that you should never feed your dog

Can dogs eat oranges? Safety, benefits, and risks explained

Can Dogs Eat Citrus? Safe Fruits for Your Pet

Can Dogs Eat Citrus Fruit? Vet-Approved Facts & FAQ – Dogster

Can dogs eat oranges? What an expert says about the fruit, peel

Can Dogs Eat Oranges? Read Before You Feed | Purina

Can Dogs Eat Grapefruit? What To Know - A-Z Animals

How To Make Organic Citrus-Based Flea Spray | Cuteness

6 Natural Ways to Repel Fleas and Ticks - The Animal Keeper

Home Remedies For Dog Fleas To Protect Your Pet | ABC Blog