Give Yourself a Little Love: American Heart Month


Heart disease is the leading cause of death for men and women. With one in four Americans dying from heart disease each year, we can all benefit from improving our heart health. February is American Heart Month, an opportunity to boost heart disease awareness and take action to support our own heart health.


Five Valentines for Your Heart


Walking for heart health

  1. A nice, romantic stroll for one. Walking is a very accessible way to start improving cardiovascular health. American Heart Association recommends 30 minutes of brisk walking five times a week. Put on some tennis shoes and take it to the streets or a local mall. (You don’t have to go it alone. Take your dog, a best friend, your partner or your family.)


  1. The apple of your eye. The apple-a-day advice isn’t just a fun saying. Apples Apples are heart healthy
    are rich in fiber, nutrients, and antioxidants. Medical News Today references a study that followed the effects of apples on stroke risk. Apples are also great for lowering cholesterol. Adding an apple a day to your life is a pretty easy habit to adopt.


  1. Savor your steak. Many Americans love red meat. It’s nutrient-dense and quite tasty when smartly prepared. However, limiting your red meat intake could reduce your heart disease risk. High saturated fat content in steak can contribute to heart disease. If you love steak and cheeseburgers, enjoy them sparingly. Consider cutting back to one delicious red meat dish per week.


  1. Take yourself to bed. Sleep deprivation is cruel to your health. Without regular,
    restful sleep, your body can’t complete many necessary functions for overall health and wellness. The body is built of cooperative systems, and those other malfunctions will eventually impact your heart health. Remove distractions from your bedroom and stick to a sleep schedule. If you may have sleep apnea, start seeking a diagnosis now to save years of distress on your heart.


  1. Make self-love a priority. Know your numbers for cholesterol, blood pressure and blood sugar. Aim for total cholesterol of less than 200, with triglycerides less than 150. Fasting blood sugar should be less than 100. The blood pressure goal is 120/80 or lower. Pay attention to possible symptoms that something is amiss. Get regular check-ups. De-stress and unplug. There’s also no harm in building yourself up with pep talks when you’re faced with health and life challenges.


Make your heart health a priority this month by giving yourself these little valentines. Turn these tips into habits and your heart will be grateful for years to come.

Beat the Slump with Orchard Snack Box

Orchard Snack Box and fruit baskets


Office worker in afternoon slump
Beat the afternoon slump with a healthy snack.

Drop by any office a couple hours after lunch and you’re bound to spot at least one person on the verge of becoming an office zombie. Slowed movement, sleepy eyes and the suppressed yawns are dead giveaways. Don’t worry– it’s just the mid-afternoon slump.


The mid-afternoon slump is a common phenomenon in workplaces. Human brains are biologically programmed for a break, and this slump is the body’s cue to catch some shut-eye.

There are several simple options for the worker hitting the slump:

Take a nap. Every office doesn’t offer napping pods or an environment where napping is a workable solution. If the slump isn’t addressed in other ways, they may just doze off at their desks or make errors until the slump has passed.

Grab a cup of coffee. Coffee is an easy pick-me-up for some folks, but it can interfere with one’s ability to fall asleep at night. It’s smarter to have coffee before noon and not risk interference with the sleep schedule.

Eat something. Healthy snacking raises the blood sugar, giving staff a much-needed boost to get through the slump. Improve productivity with a nutritious, exciting refreshment to finish the day strong.

Healthy Snacking Options Made Easy


At Orchard At The Office, we strive to help you conquer the mid-afternoon crash. Since 2010, we’ve provided fresh fruit for companies of all sizes across Texas, expanding our fruit delivery service across the contiguous 48 states. The burst of energy from a fresh piece of fruit can help people productively push through to quitting time.

Of course, there are times when you hanker for something else. Maybe you want something crunchy, nutty, savory or chewy. That’s where the new Orchard Snack Box comes into play. Our variety of nutritious, pre-packaged snacks gives staff grab-and-go options to beat the slump. Bars, nuts, jerky, fruit chews, fruit crisps, savory and crunchy treats by popular brands can provide the perfect pick-me-up.

Not only does the Orchard Snack Box help reverse the mid-afternoon slump and kick that zombie feeling, but it also saves time that your staff would spend trekking to the corner store. The snacks we offer provide healthy energy without the empty calories and sugar crash that cakes and cookies cause.

Sample contents of Orchard Snack Box
What’s inside an Orchard Snack Box?

Orchard Snack Box comes in four sizes: 60, 75, 150 and 300 pieces. Each delivery contains a different variety of snacks from our thoughtfully curated snack lineup, but you will always receive approximately 33% bars, 37% crispy, crunchy snacks, 8% jerky, 10% fruit, and 12% nuts.

There are vegan, dairy-free, gluten-free and non-GMO options in every box. Boxes ship weekly, bi-weekly, monthly or as a one-time purchase. The thoughtfully-curated mix of snacks changes every week to keep employees’ taste buds engaged. There are no contracts or long-term commitments required.

Fuel your staff with naturally sweet, low-glycemic nut bars, organic, non-GMO whole-grain goodies, or craveable, lean and clean protein sticks. From nutritious breakfast bars to spicy, savory protein-packed crisps, everyone will find a favorite. Become the office hero when you unbox the Orchard Snack Box. Let us help you prevent the office zombie workpacolypse.

Harvest Project Food Rescue Helps Feed Hundreds

South Dallas Produce Giveaway Helps Feed Families in Need

Harvest Project Food Rescue was started by Danae Gutierrez in the summer of 2014 as a community project. It focuses on assisting underserved communities in Dallas County.  Harvest Project Food Rescue has redistributed over 2 million pounds of produce and has fed over 15,000 families in the Dallas area. Orchard At The Office has been a steadfast supporter of Harvest Project since 2017, consistently donating hundreds of pounds of fresh fruit each week.

The program provides fresh produce to families in need at no cost. It is able to do this by partnering with produce companies in Dallas that donate fruit and vegetables. However, the process of “food rescue” goes beyond distribution. Participants in the programs receive valuable tips on preparation and storage.

Harvest Project is a fully self-supporting volunteer organization. Volunteers arrive early to sort and display the produce available that day. Dignity and respect for others are cornerstone values of Harvest Project. Because the volunteers are receiving contributions, and getting the first pick of the produce is a perk, everyone’s in the same boat.

Participants and volunteers come from all over the globe. One would expect this when dealing with a community as culturally-varied as DFW. “Food insecurity can affect everyone,”  Gutierrez says, “and it was humbling for me to find that even I had assumptions of what need looked like, and every week I see proof that it’s a challenge that transcends cultures.”

Orchard At The Office, the largest provider of fresh fruit delivery to offices in Texas, is proud to donate hundreds of pounds of nutritious, delicious, cosmetically imperfect fruit to Harvest Project Food Rescue each week. If you are interested in learning where Harvest Project Food Rescue is distributing produce each week, please visit

If you would like to make a donation to Harvest Project Food Rescue, visit


What You Can Do to Protect Yourself from Coronavirus

Washing hands with soap and water in bathroom to protect from coronavirus and viral illnesses like flu
Handwashing is the first, best defense against viral illnesses

Headlines are hopping with news about the coronavirus outbreak in China this month. With world travel so easy in our modern world, it is no surprise that cases of coronavirus are appearing in the United States. Understanding this virus and taking preventative actions are your two best measures to protect yourself from coronavirus.

What is Coronavirus?

The Centers for Disease Control and Prevention report the current outbreak is of 2019 Novel Coronavirus, called 2019-nCoV for short. Symptoms may appear two days to two weeks after exposure to the virus and people are contagious prior to becoming symptomatic.

2019-nCoV has a reported range from zero symptoms to severe illness and death. Common pneumonia-like symptoms include fever, cough and shortness of breath.

How is Coronavirus Transmitted?

This particular virus does not seem to have animal transmission like many other coronaviruses. Person-to-person transmission likely occurs through respiratory droplets. Coughing, sneezing and exhalation carry a virus in the tiny droplets that are expelled.

While people may not be breathing directly on one another, they may leave these carrier droplets on surfaces that others touch. In short, it spreads like the flu.

Take Action to Protect Yourself and Loved Ones

Your first, best defense against coronavirus and other viruses is to wash your hands. It may sound too simple.

Consider everything your hands touch in a day. Desks, pens, shared computer surfaces, telephones, conference tables, printers, door handles– the list of potentially contaminated surfaces in an office is too numerous to list in full. Instead of wrapping everything in paper or wearing nitrile gloves at work, just wash your hands.

Review the CDC’s recommendations for handwashing. Wet your hands with clean water. Lather long enough to sing “Happy Birthday” twice, scrubbing under the nails and cleaning the backs of your hands as well. Rinse with clean water. Use a clean towel to dry or air dry.

Viruses seek admittance to your body through your mucous membranes. Don’t touch your face unless your hands have been washed. Wash your hands before eating. Don’t put a pen to your lips or nose to help you think. If you regularly need to brush your hair out of your face, wear it up or back to eliminate possible transmission. Hand sanitizer is no substitute for good handwashing.

Be considerate toward others and stay home if you feel sick. If someone in your office seems to be sick, avoid physical contact completely. Keep a distance of at least three feet when you must be in the same room.

If you do rely on mass transit as part of your commute, wear nitrile gloves and avoid touching yourself above the shoulders until your trip is complete and you can discard the gloves. A thick respiratory mask may help you protect yourself from viruses in a cramped subway car, but a surgical mask won’t offer much protection from flying respiratory particles. You might also consider driving for a few weeks.

Practice Daily Wellness Habits

Because there is no vaccine to protect yourself from coronavirus, it is imperative that you bolster your immune system. Sleep deprivation makes people more susceptible to illness, therefore it is imperative to get adequate high-quality sleep. Good nutrition is essential to maintaining optimal immunity to the germs we are exposed to every day. Choose fresh fruit and vegetables and a lean protein at every meal. Regular exercise such as 30 minutes of brisk walking stimulates the immune system.

Since coronavirus is a lot like the flu, practice standard flu safety. And don’t underestimate the power of handwashing.


When Are Clementines in Season?

when are clementines in season?

Clementines are a citrus hybrid cross between a mandarin orange and a sweet orange. Clementines are extremely high in vitamin C and low in calories.

They are small, usually seedless, and sweeter than other citrus varieties, making it the perfect convenient snack to grab at the office. When they’re in season, they are deliciously juicy and affordable.

When Are Clementines in Season?

Clementines are in season relatively shorter than other citrus fruit varieties. The peak season for clementines is from early November to late January. Three different types of clementines exist:

  1. Seedless clementines
  2. Clementines (these contain up to 10 seeds)
  3. Monreal clementines (these contain greater than 10 seeds)

When and Where Are Clementines Harvested?

Clementines are more sensitive to temperature than other citrus varieties grown in Texas. Because of this, Clementines are a lesser-grown crop when compared to more frequently grown citruses such as tangerines.

Most clementines in the United States are grown in California, where they can begin to be harvested from mid-October all the way through the winter and early spring.

How Long Do Clementines Last?

If you’re wondering how long clementines are good for, we’ve got that question covered too. At room temperature, clementines will keep for up to a week. Make sure you store them in a cool, dry place with plenty of ventilation. In the fridge, clementines will keep for up to two weeks.

Wherever you store clementines, avoid putting them in airtight containers, as this will speed up the ripening process and make them soften or spoil faster. If they seem soggy or have abnormal spots or coloring, throw them out immediately.

how long do clementines last?

Are Clementines Mandarins?

Clementines are a variety of mandarin oranges. They are the smallest variety in the mandarin family. Other varieties in the mandarin family include the Dancy tangerine, Kara, Murcott, Satsuma, and much more.

Therefore, all clementines are mandarins, but not all mandarins are clementines! Also, despite common misunderstandings, mandarins are a type of orange.

What Nutritional Benefits Do Clementines Offer?

As mentioned earlier, the best nutritional benefit a clementine can offer is the high amount of vitamin C. In fact, the average clementine contains around 35 mg of vitamin C. The daily recommended amount of vitamin C for the average adult is 65-90 mg a day. Just two or three clementines will put you well within this range!

Other nutritional benefits clementines offer include calcium, phosphorous, fiber, and potassium to help you follow a healthy and balanced diet.  Having healthy snacks for office workers promotes healthy habits and boosts morale.

Clementine Recipes

If you think eating clementines by themselves is a little too boring, you should know they make excellent additions to dishes, raw or cooked. Add them to some yogurt for a quick snack or toss them into your salad to add some bursts of sweetness.

You can also use clementines as a glaze for fish or chicken. Any time a recipe calls for citrus fruit, clementines can be used as an alternative if you’re trying to exhaust a case before they spoil.