The Balanced Bowl

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Did you know some foods are more nutritious when cooked?? Here are some considerations when cooking:

1. Knowing the type of food and whether eating raw vs cooked is better
2. Cooking method
3. Food pairing

Carrots, spinach, and mushrooms are some examples of foods that are nutritiously affected by the cooking process.

Carrots- cooking boosts its beta-carotene levels
Spinach- oxalic acid, which can be reduced in cooking, can inhibit iron and calcium absorption.
Mushrooms- cooked mushrooms have higher levels of potassium, niacin, and zinc than raw ones. antioxidant value is also improved

Methods of cooking such as steaming, boiling, roasting, and frying also interact with nutrients in food.

Steaming- minimal loss of vitamins, low fat cooking option
Boiling- more vitamins leech into the water, another low fat cooking option
Roasting- minimal loss of nutrients, however burning can affect the quality
Frying- high fat cooking, can damage delicate omega-3s and reduce carotenoid (vitamin A) levels by 13%

Pairing certain foods with each other can increase the nutritional value. For example, cooking with oils and fats. Some vitamins (A,D,E,K) NEED fats in order to absorb in the body. Protein (amino acids) sometimes need to be paired with other foods to be 'complete'. For example beans and rice. Beans have the amino acids rice doesn't and vice versa. Together, they make up a complete protein, containing all essential aminos.

🍞The Truth about CARBS 🥖

[DISCLAIMER: All info here is assuming no other illnesses and that the body is functioning typically. Plenty of autoimmune diseases and system imbalances can affect how these processes work. ]

There was a past version of me who would’ve CRINGED at this picture. processed carbs?? butter on bread?? I instantly saw 10lbs go up on the scale. There were plenty of times in my dieting experience where carbs were demonized, but why? I’m going to explain a little bit of the science so it makes some sense..

There are 2 main types of carbs:

Simple- fruit, milk, processed grains, sugary foods. Sends a spike in our blood sugar which stresses our bodies out and signals fat storage

Complex- beans, whole grains, vegetables. Slower, more sustained energy, contains more fiber and nutrients that help other systems in the body.

So the way carbs digest in our body are affected by other nutrients as well. If carbs are consumed with fiber, fat and protein, it has a much different affect on our body than if we just eat it alone. Fat and fiber slow spikes in blood sugar and carbs and protein work synergistically to transport nutrients to the cells and protect lean muscle mass.

So we may already know that, for example, fries are ‘unhealthy’ but why? Aren’t potatoes a vegetable and its pretty much in its whole form? It’s a high starch vegetable (simple carb), all the fiber and nutrients live in the skin (which is often removed) and it is cooked in a highly processed oil. When that food is digested, there is often a blood sugar spike and all the glucose released in that process sends the fat right to storage.

NOW this does not mean this food is going to KILL you, I actually ate some fries yesterday and they were delicious (obviously 😉) BUT when choosing foods that align with your health goals, it is empowering to know how foods interact and affect you.

The number one thing that caused my yo-yo dieting, gaining weight, and unhealthy relationship with food (and subsequently myself) was not having some fries when I was offered them. I just understood where to find balance in the other food choices I was making

So, who else LOVES fries? 🍟👇🏻

🌀OVERWHELM🌀
As a person who struggles with anxiety I get overwhelmed All. The. Time. I’m pretty sure it goes hand in hand.
How do we deal with the overstimulation of work, social life, social media, information, our own emotions? Here are some self care tips:
💕Call someone. Talk to someone you trust, who you can feel safe with. (If you can’t think of anyone call me)
💕Breathe. No but really. Box breath work is super simple and can help settle you. 4 count inhale, hold, 4 count exhale.
💕Curl up in a ball and cry. I’m not kidding. Release. The only way out is through.
The build up of intense emotions and anxiety CAN be a symptom of other health conditions such as poor gut health, hormone imbalance, thyroid issues, high blood pressure, blood sugar irregularities.. the list goes on.
We heal inside and out. It’s the only way.
💖Take care of yourself and let me know how I can help 💖
(Link in bio to schedule a call if you need to release) ⁣⁣⁣⁣⁣⁣