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5 Unexpected Ways You Are Making Your Vegetables Less Healthy

5 Unexpected Ways You Are Making Your Vegetables Less Healthy

You sneak a quick peak at your latest grocery haul while you’re queuing up at the check-out: your basket’s full of good-for-you greens, everything organic and not a pack of chips or chocolate cookies in sight. If you could give yourself a pat on the back, you would, but your hands are full, so you settle for a knowing smile. This week’s dinners are going to be super awesome, healthy and guilt-free, with all the veggies you’ve got lined up on your menu.

But wait.

As you stock up your fridge with plant power, you wonder if they’ll keep until the end of the week (after all, the flowers you bought 2 days ago are already starting to wilt and brown), and if how you’re cooking them IS in fact, the right way to cook them. Here’s my definitive list of boo boos you could be making with your vegetables, and what you can do to fix them.

Mistake #1: You only eat your vegetables raw

Raw food advocates claim that eating your vegetables uncooked can preserve the phytonutrients, vitamins and minerals that they’re rich in, while cooking destroys them. Not 100% true. While it’s correct that baking, frying and barbecuing vegetables at extremely high temperatures for long periods of time can destroy nutrients and even trigger the formation of toxic compounds, cooking most varieties the right way actually ensures that more of their valuable compounds are absorbed by your body.

In fact, many people end up with a lot of discomfort and gastrointestinal distress in the form of bloating and poor digestion when they eat raw vegetables simply because they’re bodies aren’t able to break the stuff down. The solution to this problem is simple: Cook your vegetables.

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    *Image courtesy of Zlatko Unger

    Cooking helps break down the cell walls of your greens, making them easier to digest and their nutrients more readily available for absorption. For example, a Cornell University Study showed that cooking tomatoes helped increase the availability of cancer-fighting lycopene for use by your body. Your alternative to cooking? Spending 5 hours a day chewing on your raw vegetables, the way chimpanzees (our closest living relatives who share over 98% of our genetic blueprint) break down the cellulose in their food which allows them to digest it.

    Your veggie fix: Preserve water-soluble nutrients like vitamins B and C by cooking your vegetables in as little liquid as possible, such as steaming, stir-frying or roasting. If you do decide to boil your veggies, save the liquid for making soups and sauces. Drizzling your veggies with oil while you’re roasting or pan-frying will help increase the absorption of oil-soluble vitamins A, D,E and K.

    Mistake #2: You’re not washing your veggies

    If you’re buying conventionally-grown vegetables, chances are they’re laden with chemicals in the form of pesticides. In fact, the Environmental Working Group (EWG), a non-profit research organization based in Washington D.C. states in their 2015 Shopper’s Guide To Pesticides In Produce that nearly two-thirds of the 3,015 produce samples tested by the U.S. Department of Agriculture in 2013 contained pesticide residues.

    This means that not running your vegetables under the tap could leave you vulnerable to toxic chemical ingestion, gut inflammation, stomach pain and diarrhea. Plus the long-term, cumulative effects of consuming these chemicals? Unknown.

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      *Image courtesy of Emily

      Your veggie fix: Soak your vegetables in water for at least 20 minutes and give them a final rinse just before you cook them. Even better, buy organic, advises the EWG.

      Mistake #3: You don’t do frozen

      Here’s the problem with buying only fresh vegetables: the longer you keep them, the more time you give their nutrients to fade and break down. Frozen produce is actually harvested and packaged at its peak – this ensures that their precious vitamins, minerals and phytonutrients are locked in and preserved until you’re ready to cook them.

      In some studies, frozen vegetables have actually been shown to be superior to fresh ones. Case in point: Researchers from Leatherhead Food Research, a non-profit food research organization, and University of Chester, both in the United Kingdom, discovered this when they performed 40 tests to measure nutrient levels in produce that had been refrigerated for three days, in contrast to those that had been frozen.

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        *Image courtesy of Steven Depolo

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        Their findings? There were more beneficial nutrients in the frozen samples, which ranged from broccoli to blueberries. In 67% of the cases, frozen fruits and veggies contained higher levels of phytonutrients, including beta-carotene, polyphenols and lutein.

        Your veggie fix: Have a good balance of fresh and frozen produce – which are particularly handy on days when you’re pressed for time – at the ready in your refrigerator. Frozen options let you whip up quick and easy meals without compromising on taste or nutrient content.

        Mistake #4: You’re not eating in color

        While there’s no doubt that broccoli and bok choy are good for you, eating just a handful of vegetable varieties day in and day out means that you’re missing out on a whole lot of plant goodness.

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          *Image courtesy of Jeanette

          Other than helping you stave off meal boredom, going for a rainbow-colored line-up of vegetables gives your body a bigger boost of heart disease- and cancer-preventing phytonutrients like lutein, lycopene, flavonoids and tannins.

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          Your veggie fix: Step out of your green zone and into the oranges, reds, yellows and blues for maximum nutrient exposure and benefits. While researchers have not been able to pin-point what proportion of phytonutrients make up the right balance for disease prevention, their recommendations are simple: Eat what you love and can afford.

          Mistake #5: You’re juicing fiber away

          Juicing your veggies may seem like the easiest solution to getting your daily produce fill (until it’s time to clean out the juicer), but picking juice over whole vegetables means you’re eliminating a very important part of your diet: fiber; you know, the stuff that keeps you regular, your appetite in check, overall calorie intake lower and you fuller for longer – especially crucial if fat loss is what you’re after.

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            *Image courtesy of Shandi-lee Cox

            Your veggie fix: Instead of juicing, try blending your veggies with chicken stock and spices to turn it into a hearty soup. That way, the fiber content of your chosen veggies stays intact while you still get to enjoy all the amazing health-enhancing compounds. Bonus: A soup keeps you fuller for longer than a glass of juice will.

            Bon appétit!

            Featured photo credit: KaboomPics via kaboompics.com

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            Michele Lian

            Food Coach

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            Last Updated on September 17, 2018

            10 Reasons Why You Should Get Naked More Often

            10 Reasons Why You Should Get Naked More Often

            Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

            1. It burns more fat.

            Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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            2. You’ll become comfortable with who you are.

            Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

            3. It saves you money.

            Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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            4. It increases your immune system.

            Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

            5. It makes you face your fears head on.

            People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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            6. You will feel better in your clothes.

            When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

            7. You will embrace vulnerability.

            When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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            8. You will show the world the real you.

            Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

            9. You will have fun.

            Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

            10. You can have intercourse with the lights on.

            Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

            What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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