Identifying Deficiencies and Mindful Eating

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Group Questions

1 – Does microwaving vegetables break down their nutrient content? 

No, because the microwave is heating the water particles within the vegetables. The greatest danger to a vegetable’s vitamins and minerals is when vegetables high in vitamin C or B are boiled. The nutrients here are leached out of the vegetable and into the water.

The best cooking methods: Steam in a covered pot, roast, stir-fry, grill, or add them to soups. Don’t overthink it and remember that any vegetables are better than no vegetables.

2 – Does cooking vegetables break down their nutrients? 

No. Cooking your vegetables will help break down the cell wall and release more nutrients, making it easier for your body to digest and absorb them. In most cases, cooked vegetables supply more antioxidants, including beta-carotene, lutein, and lycopene, than they do when raw.

In some cases, you can benefit from eating cruciferous vegetables (ie. cabbage, cauliflower, broccoli, bok choy, Brussels sprouts) raw or gently cooked. But again, do not overthink it. If you’re eating vegetables you’re repairing deficiencies and absorbing essential nutrients.

3 – How many mg of omega-3’s (EPA/DHA) are there in a 100g salmon fillet? 

Anywhere from 800mg to 2100mg. It depends on the type of fish you are having.

4 – Does intermittent fasting have an impact on hormone levels in women? 

If done improperly, this diet can have negative implications on hormone levels. Women’s bodies are very responsive to fasting states. If you are fasting too long, not eating enough in your “feeding window”, or experiencing fat loss at a rapid rate, your hunger-hormone production will ramp up. Hormones are deeply connected so when one hormone level becomes imbalanced, so do the rest. If you want to do intermittent fasting, do it for a short period of time and then go back to more sustainable eating habits.


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