Support balancing female hormones with brassica vegetables as part of your food plan. To help you choose natural plant foods to support your mid-life symptoms we are going to give you a snap-shot of … Boosting Brassicas for Hormonal Health … we’ll talk about:
· Why Brassicas are supportive of health, especially hormonal health
· How you can maximise their nutritional properties to get the best from them
· Ideas for your food plan
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SHOW NOTES
(01:38)
Brassicas - people either love them or hate them as they sometimes have a slightly bitter taste. There’s lots you can do to make them palatable and easy to include in your food plan, and it’s worth it as there are so many health benefits from eating them.
(04:13)
Nutrient Value of Brassicas include Vitamin C, K, A, B9 (folate) as well as being rich sources of potassium and phosphorus and contains smaller amounts of calcium, magnesium iron and zinc.
Brassicas are a good source of FIBRE which is important for the digestive system and will help you have regular bowel movements which is important for many reasons but will help with the elimination of excess hormones.
The Brassicas – An Undervalued Nutritional and Health Beneficial Plant Family a joint publication from The James Hutton Institute, Dundee and Herriot Watt University in Edinburgh. At the end of the pdf you’ll find some tables which list nutrient content of the different vegetables in this category.
(06:09)
What is it about brassica vegetables that is known to be supportive for hormone balance?
(07:05)
How to maximise the nutritional properties of brassicas with preparation and cooking methods.
(08:54)
Should we buy fresh or frozen?
(10:48)
Should we be concerned about packaged brassica vegetables and how should we store them at home?
(12:50)
How to cook brassicas to preserve nutrient status.
(15:05)
Introducing the HEALTHY WOMAN HEALTHY RUNNER PROGRAMME and an invitation to book a free DISCOVERY CALL.
(18:10)
Food tips on how to add brassicas into your food plan. We share ideas for raw and cooked dishes: soups, salads, and side dishes. We and talk about goitrogens in brassicas and the potential impact on thyroid health.
(21:27)
SOUP TIP
Any soup can be enhanced by adding some shredded greens like kale or broccoli or maybe tender stem. Add just before serving so the brassica vegetables are gently cooked.
(21:58)
SALAD IDEAS
Use a base of watercress and rocket with shredded cabbage and slices of radishes and top with sprouted broccoli seeds.
Steam some broccoli florets and keep in fridge to add to a superfood salad.
Favourite salads of ours are Kale, Avocado with Sun Dried Tomatoes or a raw Cauliflower Tabouleh.
(23:59)
Karen’s stir fry and steam cooking makes a delicious side dish of brassica vegetables.
(25:08)
Introducing Microgreens as a way of boosting nutrients. Beyond Microgreens sell products like Broccoli Boost and Radish Boost. They are a US based but health food suppliers sell their products around the world.
They also have some great blogs explaining about the nutritional properties of brassicas and how to grow your own sprouts.
(26:53)
ONE KEY ACTION
We suggest adding some of the brassicas to your shopping list and aiming for 3 portions of these vegetables every day … we hope we’ve given you all some tips on how to get the best out of eating brassica vegetables.
If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call
Related Topics:
Love Your Liver
Hormone Health in Mid-Life
Perimenopause and Performance
Disclaimer:
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.
If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at hello@runnershealthhub.com
Happy Running!
Aileen and Karen
www.runnershealthhub.com
If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call
