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10 Weird But Free Things You Can Do to Make Healthy Food Healthier
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items Tips and techniques that are free but boost nutrients in food…plus a few tools that also preserve nutrients.
Chopping broccoli and letting it rest 30-90 minutes breaks down cell walls and activates enzymes/
The #1 Thing You Should Always Do Before Cooking Broccoli
Eating in this order allows fiber from the vegetables to coat the upper intestine and trap sugar molecules. Eating meats and fats macronutrients next further slows down digestion and stomach emptying. By the time you eat starches and sugars, they won...
Eat veggies and protein first, carbs last through 'meal sequencing'
Doing soleus pushups for 5 to 10 minutes continuously about 45 minutes after eating can reduce the normal after-meal rise in blood glucose by about 52% so less insulin is needed. This exercise can lower the amount of insulin your body needs to releas...
How long after eating do your exercise?
Tanning your mushrooms gill side up in the sun for 15 minutes boosts Vitamin D’s, and we could all use more Vitamin D, amiright?
A Review of Mushrooms as a Potential Source of Dietary Vitamin D
Nutrient synergy. This is a case where the sum is truly greater than its parts. Certain pairings like turmeric and black pepper, or spinach and citrus (iron and Vitamin C) makes these nutrients more bioavailable. Protein and Vitamin C are necessary f...
Nutrient Synergy: Harnessing the Power of Dynamic Duos and Trios
Make resistent starch. Chill the cooked starch for at least 12 to 24 hours at cold refrigerator temperatures. This resting phase forces the starch molecules to reorganize into tighter bonds that resist normal digestion. The more you reheat and cool t...
DID YOU KNOW . . . ? After cooking and cooling, if you refrigerate (or ...
Asparagus, carrots, mushrooms, spinach and tomatoes are healthier cooked than raw. Cooking breaks down their tough cell walls and chemical binders, making nutrients like antioxidants and minerals much easier for your body to absorb.
Recipe: Roasted Asparagus with Tomatoes and Mushrooms
Chrononutrition is the timing of your food intake in relation to your circadian clock. Disrupting your circadian rhythms alters how the body processes nutrients from the diet such as calories from sugars and fat which can affect your metabolism and h...
Chrononutrition: Timing of meals matters for your health | NHLBI, NIH
How and when you chop your vegetables affects their nutrition. Some veggies benefit from chopping while others don’t. When food is cooked whole, less of it is exposed to heat and water so for some vegetables, cooking then peeling, slicing, or choppin...
The Powerful Link Between Nutrition and Mental Health
Soaking beans, grains, and seeds, not only neutralizes phytic acid and enzyme inhibitors but also increases vitamin content, particularly B vitamins. Tannins, complex sugars, gluten, and other difficult-to-digest substances are partially broken down ...
Why and How You Should Soak Your Beans, Nuts, Seeds, and Grains
Chopping food with a Japanese knife prevents cell damage and preserves nutrients.
MIYABI Artisan 6000MCT knives
Cooking beans in a pressure cooker reduces lectins, making it easier to absorb nutrients, while cooking foods at lower temperatures or for shorter cook times preserves nutrients.
Ninja OS301/FD305CO 10-in-1 Pressure Cooker & Air Fryer
Cheap and easy way to add iron to food while it boils or simmers. Especially helpful if you can’t tolerate iron supplements.
Original Lucky Iron Fish® - 5 Years Supply
Cooking with cast iron is a great way to add iron to your meals.
Signature Skillet | Enameled Cast Iron Skillet
Using an end grain cutting board reduces microplastics and bacteria in your food as compared to cutting boards made of other materials.
Walnut Wood End Grain Cutting Board 17x13
Divided plates for eating your meals in sequence to regulate glucose levels.
Divided Plates