Sleekgeek Announcement:

🏃‍♀️ Learn to run your first 5km with our new program - more info here.

🏃‍♀️ Learn to run your first 5km - more info.

Sleekgeek Announcement:

😍 Everything that you need to transform your body in 8 weeks.

Sign-ups open for the #26th Sleekgeek 8-Week Challenge on the 4th of February, 2020!

> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

Sleekgeek Announcement:

🥗 The BRAND NEW Sleekgeek 21-Day Reboot Challenge is here!

A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

Sleekgeek Announcement:

💪 Sleekgeek Beginner Home Workouts (free❤️).

Stay safe and stay active with these free Sleekgeek Beginner Home Workouts.

> More info <

Sleekgeek Announcement:

💖 Sleekgeek Resilience Academy 🔋

10-Weeks of de-stressing, self-care, sleep improvement, and better recovery to build resilience.

> More info <

Sleekgeek Announcement:

🥗 Sleekgeek Coaching Program 🏆

GROUP START: 31st July, 2020.
Learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life.

> More info <

📢 Entries are open for the Sleekgeek

💪 8-Week Body Transformation Challenge! 🥗

> More info <

Sleekgeek Announcement:

🏆 Sleekgeek Virtual 5K Challenge 👟

[Free to enter] Win 1 of 3 x R5,000 adidas shopping experiences! 👉 More info.

📢 Sleekgeek Announcement:

😍 Sleekgeek Buffs Now Available🏃‍♀️

9-Tips-to-Reduce-Nutrient-Loss-While-Cooking

9 Tips to Reduce Nutrient Loss While Cooking

Although cooking improves the availability and the absorption of many nutrients in our foods, it may also decrease levels of some others.

Authority Nutrition recently looked at the available evidence on various cooking methods to determine how cooking affects the nutrient content of foods and how best to reduce nutrient loss while cooking.

It’s clear that there is no perfect method for cooking as each method has its own pros and cons. In our opinion, as long as you are utilizing a wide variety of cooking methods and not just relying on only one, you should be fine.

Here is what you need to know:

  • Don’t peel vegetables until after cooking them, or better yet don’t peel them at all to maximize fibre and nutrient density.
  • Use as little water as possible for poaching,  boiling, or cooking vegetables so that less water-soluble vitamins leach out into the water.
  • Cook vegetables for only a few minutes whenever possible as generally, the longer you cook, the more nutrients are lost.
  • Don’t use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.
  • Consume the liquid left in the pan after cooking vegetables by re-using it in soups, broths, for cooking rice, and so on to minimize nutrient loss.
  • Try to finish cooked vegetables within a day or two because nutrient content like vitamin C may continue to decline when the cooked food is exposed to air.
  • Cut food after rather than before cooking if possible as less of it will exposed to heat and water.
  • Add back juices from meat that drip into the pan as this juice often contains a lot of things like B Vitamins.

Ultimately, there is no perfect method of cooking that retains all nutrients. Each has it’s own pros and cons, whether it’s boiling, braaing, or microwaving.

For best results, cook:

  • For shorter periods of time
  • At lower temperatures
  • With less water
  • And minimal waste of byproducts

If you are interested in looking at the research for each cooking method (boiling, simmering, poaching, grilling, broiling, microwaving, roasting, baking, sautéing, stir-frying, frying, and  steaming) you can read their original article from Authority Nutrition here.

​Sharing is caring ❤️​

Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on email
Email
Share on whatsapp
WhatsApp

The Sleekgeek Group Coaching Program starts soon!

If you want to learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life, then this is for you.

📋 Enrollment opens on the 1st of May, 2020.

Join the VIP Wait List to secure your spot and save 25% off the general price 👇

Download the Sleekgeek Food List

Want a quick snapshot of what a healthy diet might look like?

We’ve put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

Get your FREE copy below 👇

By signing up, you’ll also get exclusive updates from Sleekgeek w/key health & fitness strategies. Unsubscribe easily at anytime.