How You Prep Your Veggies Can Boost Nutrients

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How You Prep Your Veggies Can Boost Nutrients

Did you know that how you prepare your vegetables determines how available the nutrients in them are to your body?


 
It’s true! This is due to the way sulforaphane is formed.
 
But what is sulforaphane?
 
Sulforaphane is a sulfur-rich compound found in cruciferous vegetables such as broccoli, bok choy, cabbage, arugula, cauliflower, and Brussel sprouts. It has powerful health benefits–one of which is to help detoxify the body and even help in the prevention and treatment of cancer.
 
Sulforaphane, however, is only formed when its precursor–glucoraphanin–mixes with the enzyme myrosinase.
 
Myrosinase is released from the vegetable when you chew, chop, or cut it. The only thing is–myrosinase is destroyed by heat, and without myrosinase, there is no sulforaphane.
 
The good news is that glucoraphanin, the precursor, and sulforaphane itself are resistant to heat so they are not destroyed in the process of cooking.
 
Now, we can do a few things to help boost sulforaphane before myrosinase is formed.
 

Have you heard of the “hack and hold” technique?

This is how you do it: Just cut or chop the veggies first and wait for about 40 minutes before cooking them. Cutting or chopping releases the myrosinase and 40 minutes is enough time to mix it with glucoraphanin and form sulforaphane.
 
Since sulforaphane is already formed, you no longer need myrosinase, thus you can cook the veggies the way you want it or how long you want it.
 
But what if you’re using frozen veggies? Well, frozen ones, such as frozen broccoli, no longer have their myrosinase enzyme. This is because the vegetables are blanched first before they are frozen to destroy the enzymes and prolong their shelf life. Good thing, though, that they still have the precursor (since the precursor is heat resistant).
 
So what can you do to boost the nutrients in frozen veggies?
 
Since myrosinase is found in all cruciferous vegetables, we can use the enzyme to add to frozen veggies. One of the best sources of the enzyme is mustard seed powder. Researchers found out that it significantly increases the amount of sulforaphane in boiled broccoli so that it’s like eating the broccoli raw!
 
So whenever you prepare your cruciferous vegetables, don’t forget to help form sulforaphane: Do the “hack and hold” or add some mustard seed powder.
 
It’s nice to enjoy your food knowing that you’re getting all the health benefits it can give.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

Is Calcium Supplementation Safe?

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Is Calcium Supplementation Safe? 

Did you know that 54 million U.S. adults age 50 and older have osteoporosis and bone loss? Women are more likely than men to experience bone loss. When a woman reaches menopause, she becomes at risk of developing osteoporosis due to the rapid bone loss during and about 5-10 years after menopause.
 
Given this, many women have resorted to taking calcium supplements, not knowing that this may do more harm than good.


 
Estrogen enhances calcium absorption in the bones and prevents the excessive breakdown of bone tissues (bone resorption), so when the production of estrogen stops, as in during menopause, bone loss occurs.
 
So, it’s really not the lack of calcium that is the problem, rather its absorption and bone resorption due to low estrogen levels.
 
This is an important point that not many practitioners are talking about. Calcium supplementation is one of the main recommendations given to people, especially women, if they show bone loss on a scan.
 
However, studies support that calcium supplements increase the risk for cardiovascular diseases, being associated with cases of heart attack, stroke, and risk of death. Moreover, cancer and kidney stones were reported to develop among men and women who took calcium supplements.

Calcium supplements are not universally safe. They may even increase your risk of developing, instead of preventing, osteoporosis. And since calcium from supplements gets absorbed easily, it can be deposited in your soft tissues, not in your bones. So it’s actually not doing what you’re thinking it’s supposed to do.

Diet & Lifestyle Tips for Strong Bones

 The good news is that dietary calcium, calcium from food rather than a pill, does increase bone density and prevent osteoporosis. It turns out that since food is absorbed gradually, unlike calcium supplements, it is a more bioavailable form.
 
Here are some calcium-rich foods:

  • Dairy products
  • Leafy vegetables
  • Cruciferous vegetables
  • Seeds and almonds
  • Sardines and canned salmon (with the bones)

 
Aside from food, make sure to do weight-bearing exercises or activities at least twice a week to increase your bone density. These are activities that force you to work against gravity, such as walking, jogging, and climbing. Tai chi and yoga also benefit bone density.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

How to Support Respiratory Health with Smoky Air

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We’re living in a tough time, especially here in California where we are dealing with horrendous wildfires.
 
But although the wildfires originated in California, the smoke has reached far and wide in the United States and the Pacific Ocean, so everyone must take precautions to protect our respiratory health.

Why is wildfire smoke dangerous?

Well, wildfire smoke contains very tiny liquid and solid particles known as aerosols that can degrade the quality of air that we breathe. And because they are microscopic in size, they can penetrate deep into the lungs. This causes trouble and can even create breathing problems for anyone, particularly people who have asthma. Everyone is at risk for heart disease and cancer if exposed to this kind of air pollution continuously.
 
If you are up-to-date about the wildfire, you can see that unhealthy levels of air pollution have affected Northern California and some parts of Southern California. Black carbon, or soot, not only is a factor for global warming but also is a direct harm to humans and animals when they enter the lungs and bloodstream.

So how do we support respiratory health during this time?

First things first: Whenever possible, avoid breathing smoke. If not, limit your exposure by following the guidelines issued by the Center for Disease Control (CDC):

  • Pay attention to public health messages. Always be updated with the news about the wildfire status and public health warnings. If you are instructed to evacuate your area, do so speedily.
  • Stay indoors and keep indoor air as clean as possible. Keep your doors and windows closed to prevent outdoor smoke from entering and keep your air filter clean. Once the outdoor air quality improves, open the windows to air out the house. In case you don’t have an air conditioner and the temperature goes up, consider going someplace temporarily that has cleaner air. 
  • Also, don’t add more pollution in your home. Avoid burning candles, incense, air fresheners, and smoking. It’s also good if you have some indoor plants that could filter air pollution and give off oxygen into your home.
  • Avoid vacuuming during this time (unless you have a built in vac) because it stirs up the air pollutants already in your home.
  • Properly wear an N95 mask or P-100 mask. Dust masks or cloth masks can only filter large particles so they can’t protect you from the aerosols in wildfire smoke. However, you should make sure that you wear the N95 or P-100 respirators correctly to be properly protected.
  • If you have asthma, lung disease, or cardiovascular disease, make sure to follow your healthcare provider’s advice and continue taking your medicines as directed. If your symptoms worsen or if you think you are going to have a heart attack, dial 9-1-1.

Sending safe and healthy wishes to you during this vulnerable time!  
 
~Rebecca