Frozen Veggies Are Better For You Than Fresh

I have broccoli in the freezer and fresh broccoli in my refrigerator as I am writing this. Unfortunately, the broccoli in the fridge has been sitting there for two days already. I am notorious for leaving veggies in my fridge. So I wanted to figure out if there was any nutritional advantage to fresh versus frozen. After all, frozen is cheaper and doesn't go bad.

It sounds like a win-win to me, but is frozen as healthy as fresh?

After doing some research, I was shocked to see that frozen is as healthy, if not more beneficial, than fresh veggies (1,2). Yes, you read that correctly. Frozen vegetables are SUPERIOR to fresh vegetables.

Frozen Is Better
Frozen vegetables are picked at peak ripeness and flash frozen, locking in essential nutrients (1,2). In contrast, fresh vegetables are picked at a less mature, less nutrient-dense stage to last longer during transportation.

Granted, frozen vegetables are blanched before freezing, reducing the amount of vitamin C levels. But most experts agree that the nutrient loss from blanching doesn't compare to the loss of nutrients during transportation in fresh vegetables (3).

"If you pick vegetables at their ripeness peak, they've got their greatest abundance of nutrients, vitamins, and minerals – and that can be anywhere between 10% and 50% more than something that is commercially harvested as fresh."
-Gene Lester, plant physiologist and national program leader for the US Department of Agriculture

"When you compare fresh string beans in a store versus frozen, frozen will almost always be higher in nutrient content because they were picked and processed at the highest point of quality and then frozen to preserve them."
-Mario G. Ferruzzi, a professor in the Department of Food, Bioprocessing and Nutrition Sciences at North Carolina State University.

It's Not As Fresh As You Think
According to Lester, vegetables can be in a warehouse for 1-3 days before being placed on a truck for another 3-5 days before arriving in the store. From there, they will sit for another 1-3 days before purchasing. And let's be honest, most of us aren't eating all of our vegetables in the next one to two days. So the "fresh" veggies you bought are already a week old.

But what is wrong with week-old veggies Erik?

The nutrients in fresh produce start to degrade when they are exposed to light, heat, and oxygen, three things that every supermarket has. In contrast, frozen vegetables lose minimal nutrients in the freezer.

How to Cook Frozen Vegetables
Have I convinced you to buy frozen veggies this week?

If so, give my go-to recipe a try (video here)

• I bake my veggies at 350 degrees for 35-45 minutes with 1-2 tablespoons of olive oil seasoned with salt and pepper.

• If I have extra time, I will add in some garlic cloves, oregano, and basil.

When I am in a time pinch, I microwave my veggies in a glass container or bowl. You can minimize the loss of nutrient loss by cooking your vegetables for less time in lower amounts of water. Nutrient loss becomes higher as cooking time and water volume increase (4). However, the loss is still minimal and shouldn’t deter you from using the microwave (5).

Farm to Table Is Best
Nevertheless, nothing can replace fresh veggies from your local farmer's market. These farm-to-table vegetables have the highest nutrient quality if eaten in one to two days of purchase. However, these vegetables can be expensive and inaccessible. Thus, frozen vegetables are a viable alternative due to their low cost, long shelf life, and nutrient density.

References
1. Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015 Jan 28;63(3):957-62. doi: 10.1021/jf5058793. Epub 2015 Jan 13. PMID: 25526594.
2. Bouzari A, Holstege D, Barrett DM. Mineral, fiber, and total phenolic retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015 Jan 28;63(3):951-6. doi: 10.1021/jf504890k. Epub 2015 Jan 13. PMID: 25525668.

3. Drayer, Lisa. Why Frozen Fruit and Veggies May Be Better for You than Fresh, CNN, 31 May 2019, https://www.cnn.com/2019/05/30/health/frozen-fruit-vegetables-drayer-food/index.html. Accessed 30 Sept. 2021.

4. López-Berenguer C, Carvajal M, Moreno DA, García-Viguera C. Effects of microwave cooking conditions on bioactive compounds present in broccoli inflorescences. J Agric Food Chem. 2007 Nov 28;55(24):10001-7. doi: 10.1021/jf071680t. Epub 2007 Nov 3. PMID: 17979232.

5. Cross GA, Fung DY. The effect of microwaves on nutrient value of foods. Crit Rev Food Sci Nutr. 1982;16(4):355-81. doi: 10.1080/10408398209527340. PMID: 7047080.

3 Reasons To Take Magnesium

Recent studies have shown that 70% of people lack the recommended amount of magnesium (1). This comes as no surprise, as most folks are not regularly eating a whole food-rich diet. Additionally, other factors can lead to magnesium depletion. These include poor rest and overconsumption of alcohol, caffeine, and even salt (2).

What Are Micronutrients?
The number of calories in a food is often the main topic of discussion, but micronutrient deficiency is often overlooked. Micronutrients are vitamins and minerals that can only be obtained through food or supplements. They are essential for the normal growth and development of living organisms. A deficiency in these nutrients can have profound detrimental effects, including fatigue, anxiety, and poor sleep. Sadly, these deficiencies are relatively common, especially as it pertains to magnesium.

Supplement With Magnesium?

With only 3 other minerals existing in the body in greater abundance, magnesium is responsible for over 300 metabolic reactions. The most crucial is regulating muscle growth, controlling blood sugar, and balancing energy. There has also been some research that links certain chronic diseases with magnesium deficiency (4). 

“Low levels of magnesium have been associated with a number of chronic and inflammatory diseases, such as Alzheimer’s disease, asthma, attention deficit hyperactivity disorder (ADHD), insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and osteoporosis” -Grober et al 2015

Still not convinced?

Here are the three most compelling reasons to begin taking supplemental magnesium immediately.

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1. Reduces Stress & Improves Sleep

Almost everyone suffers from some form of anxiety (1). Despite where we’re located geographically, modern technology has hijacked our brains and often solicit the same anxiety-based responses designed to keep us safe from predators and other threats in the natural world. Additionally, constant digital communication makes it next to impossible for us to calm the mind. Combine that with a lack of magnesium, and you have the perfect recipe for a poor night's sleep.

Research has shown magnesium to play a significant role in calming down the nervous system and improving sleep, especially in the elderly (1,3). 

In a double-blind, randomized study of elderly adults, subjects were administered either a placebo or 500mg of magnesium. At the end of the eight-week trial, the group receiving Magnesium had increased their sleep, had more effective sleep, and showed higher melatonin (3). Additionally, we saw decreased cortisol levels, proving magnesium supplementation's efficacy regarding stress management. 

Even though this study was conducted on elderly individuals, I can attest to similar effects, including deeper, more restful sleep and less tossing and turning throughout the night. 

2. Reduces Risk Of Disease

According to the CDC, heart disease takes a life every 37 seconds in America. However, a meta-analysis of 532,979 participants from 19 studies showed an inverse relationship between cardiovascular disease (CVD) and magnesium intake.

As magnesium intake increased, CVD risk decreased with the most significant decrease occurring when consumption went from 150mg to 400 mg per day (5). Two systematic reviews also showed a reduced risk for diabetes when magnesium-deficient patients took a supplement (6,7). 

3. Reduces Inflammation 

While many factors are responsible for chronic inflammation, research suggests magnesium deficiency may certainly be one (8). A review of seven separate studies of just under 35,000 subjects showed a direct correlation between low magnesium levels and higher c-reactive protein levels, a marker for inflammation (9). Furthermore, studies have also shown magnesium to help relieve inflammation in subjects experiencing higher inflammatory markers (10).

“findings to date provide convincing evidence that magnesium deficiency is a significant contributor to chronic low-grade inflammation that is a risk factor for a variety of pathological conditions such as cardiovascular disease, hypertension, and diabetes.” -Nielsen 2018

Which Supplement Should I Take?

Based on the above information, it’s safe to assume that you fall into most people who could benefit from magnesium supplementation. Regarding the type of magnesium supplement that is most effective, there are numerous claims that sprays are more effective than pills; however, there is little research to back this up (11).

Therefore, I would recommend the magnesium supplement from Natural Stacks. Magtech is third-party tested and cGMP certified, which means it has everything it says it has. Also, it includes three types of magnesium to guarantee proper absorption. I have been using this product for the last two years and have seen my sleep and energy levels improve with it. But as always, you should consult your physician first.

Use the code: TAG15 to save 15% on your purchase

*full disclosure: I earn a small amount of commission for every purchase you make.

References

1. Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

2. Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

3. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.

4. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226. https://doi.org/10.3390/nu7095388

5. Qu, X., Jin, F., Hao, Y., Li, H., Tang, T., Wang, H., Yan, W., & Dai, K. (2013). Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies. PloS one, 8(3), e57720. https://doi.org/10.1371/journal.pone.0057720

6.  Morais, J., Severo, J. S., de Alencar, G., de Oliveira, A., Cruz, K., Marreiro, D., Freitas, B., de Carvalho, C., Martins, M., & Frota, K. (2017). Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition (Burbank, Los Angeles County, Calif.), 38, 54–60. https://doi.org/10.1016/j.nut.2017.01.009

7.  Simental-Mendía, L. E., Sahebkar, A., Rodríguez-Morán, M., & Guerrero-Romero, F. (2016). A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacological research, 111, 272–282. https://doi.org/10.1016/j.phrs.2016.06.019

8. Nielsen F. H. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25–34. https://doi.org/10.2147/JIR.S136742

9. Dibaba, D. T., Xun, P., & He, K. (2014). Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. European journal of clinical nutrition, 68(4), 510–516. https://doi.org/10.1038/ejcn.2014.7

10. Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality-Transdermal Magnesium?. Nutrients, 9(8), 813. https://doi.org/10.3390/nu9080813
    
    
    

How Much Protein Do You Need For Fat Loss?

Over the last decade, studies have shown protein to be the superior macronutrient regarding weight and fat loss. Most likely, protein aids weight loss by decreasing hunger (1,2). Weight loss occurs when you consume fewer calories than your body needs, regardless if it is a low or high carb diet (3). So eating food that reduces hunger is essential. But if you want to lose mostly body fat and maintain muscle mass mass, then you must consume enough protein (2).

To maintain or build muscle, you must have a higher ratio of muscle protein synthesis (building of muscle) versus muscle protein breakdown. A lack of resistance training and inadequate protein consumption will increase muscle protein breakdown.

If this continues daily, muscle mass will decrease and put you at a greater risk for weight gain. To prevent this from happening, you must perform resistance training one to three times per week and have adequate protein consumption.

But How Much Protein Do You Need?

The current research suggests that .75 grams per pound is more than enough to maintain and build muscle (4). However, everyone is different; some will do better on a higher protein diet than others. So find what works best for you. To figure this out for yourself, take the number below and multiply it by your weight (weight x .75 or 1 ) :

• Weight: 175 pounds

• Protein Intake: 131 to 175 grams per day

• Weight: 130 pounds

• Protein Intake: 97 to 130 grams per day

How Do You Know How Much Protein Is In Each Food?

For the first month, you should use Myfitnesspal and a food scale to look up the protein intake and weigh each food. Then, after some practice, you should estimate the amount of protein in each food. You don’t have to be perfect with your estimation, but make sure you are in the ballpark.

The easiest way to make sure you are getting the right amount of protein is with your hand. I learned this trick from my nutrition certification, Precision Nutrition. On average, a person's palm will be one serving of protein (3 ounces cooked) containing around 20-25 grams of protein. Usually, males will need to consume two to three palm servings of protein per meal. In contrast, females will need one to two palm servings of protein per meal. But the sex of a person doesn’t determine protein intake; your weight does.

For example, a 175-pound male or female would need the following protein intake:

• 6 to 8 palm servings

And a 130-pound male or female would need the following protein intake:

• 4 to 6 palm servings

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Since protein reduces hunger, I recommend spreading your protein intake throughout the day into two to four meals per day. At each meal, you will consume between one to three palm servings of protein per meal. Of course, if you consume a higher number of meals, then you need less protein per meal, but your goal should be to have at least one palm serving of protein per meal. Nevertheless, the most important factor will be your overall protein consumption each day (.75-1g/lb), so there is no need to freak out if you miss a meal (5).

I recommend consuming lean animal proteins like bison, venison, chicken, turkey, and whitefish. When eating beef, choose either the 93/7 percent lean to fat ratio or the 90/10 percent lean to fat ratio. These options will allow you to get adequate protein without the extra fat calories. Fat isn’t bad for you, but it does make it easier to overeat and surpass your calorie limit.

In my opinion, these protein sources should be humanely raised and grass-fed. Research has shown that grass-fed animals contain less fat and have a higher antioxidant profile than corn-fed animals (6). Thus, the majority of your protein should come from these sources. The list below can help you get started.