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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 March 24, 2021

            8 Smart Home Gadgets You Need in Your House

            8 Smart Home Gadgets You Need in Your House

            We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

            On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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            Take a look at some of the most popular “smart gadgets” on the market:

            1. Smart Door Locks

            A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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            2. Smart Kitchen Tools

            Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

            3. Mini Home Speaker Play:1

            If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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            4. Wi-Fi Security Cameras

            These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

            5. Nest Thermostat

            This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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            6. Smart Lighting

            Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

            7. Google Chromecast Ultra

            Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

            8. Canary

            This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

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