Time to Enjoy Bok Choy

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Move over spinach and kale and make room for bok choy. This Chinese cabbage has been popular in Asian dishes for centuries and is now becoming a rising star in the world of superfoods. It has a mild, sweet flavor and crispy texture that combines nicely with many dishes and can provide a refreshing variety to your daily intake of vegetables. Additionally, it has a powerful complement of nutrients that provide many wonderful health benefits.

Bok choy is part of the cruciferous vegetable group that includes broccoli, brussels sprouts, arugula, cauliflower, cabbage, and kale. Cruciferous vegetables are well known for their cancer-fighting properties, heart health benefits, and their ability to support detoxification. Additionally, cruciferous vegetables provide nutrients that help in the production of glutathione. Glutathione is the body’s most powerful antioxidant. Not only is it a master detoxifier but it is also responsible for recycling and recharging every antioxidant in our body.

Cancer Protection

Like all members of the cruciferous vegetable family, bok choy has unique sulfur-containing compounds called glucosinolates. Glucosinolates have been associated with reducing the risk of many different cancers including breast, prostate, lung, and colon cancers. These substances may help the body eliminate carcinogens, prevent cancer cells from proliferating, and may alter metabolism to stop the development of hormone-sensitive cancers, like breast cancers.

Anti-inflammatory and Antioxidant Benefits

Bok choy is a rich source of core antioxidants, like vitamins C and A, that are necessary in the fight against cellular damage caused by oxidative stress. Bok choy provides a full spectrum of over 70 antioxidants all of which work to prevent cell damage in different ways. for instance, bok choy contains lutein and zeaxanthin, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration.

Bok choy also provides anti-inflammatory phytonutrients that help to fight unwanted inflammation. Like other dark leafy greens, it is also an excellent source of the flavonoid quercetin which has both antioxidant and anti-inflammatory effects which can ward off many chronic health issues. Quercetin can also be a wonderful natural anti-histamine, so a perfect ally during allergy season.

Bone Health

One of my favorite things about bok choy is its benefits to the bone. It is an excellent source of so many of the vitamins and minerals needed to support bone health including vitamins K and C and minerals calcium, potassium, manganese, and phosphorus. All of which play a crucial role in maintaining bone structure and strength. Bok choy is also low in oxalates, a naturally occurring compound found in plants that can prevent the absorption of calcium and other minerals. Many high calcium vegetables such as spinach, collard greens, and swiss chard are also high in oxalates and therefore can reduce the absorption of these nutrients.

Cardiovascular Care

Bok choy also supplies many nutrients needed for heart health. In particular, bok choy provides folate as well as vitamins B12 and B6 which are necessary for removing the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease. Calcium, magnesium, and potassium are all important for regulating blood pressure as well as heart rate.

How to Enjoy Bok Choy

Bok choy is a very versatile vegetable that has a mild, sweet flavor and crispy texture that you will enjoy eating raw or cooked. It can be shredded raw and tossed with other fresh vegetables to make a salad, it can be added to soups and stews, sauté it, or used in your favorite stir fry. You can consume all parts of the bok choy plant, including its white stems and green leaves.

However, it is important to chew raw bok choy well or chop prior to cooking.

Like all cruciferous vegetables, bok choy contains an enzyme called myrosinase which needs to be activated in order to convert the glucosinolates to its beneficial phytochemical sulforaphane. Chopping and chewing are needed to break down the plant cells to activate the myrosinase.

Cruciferous vegetables have so many wonderful health benefits that we should strive to get at least one serving a day. Bok choy’s ease of preparation, versatility in recipes, and nutrient density make it a superstar in this food category. Although often overlooked when meal planning, bok choy is a delicious and beneficial addition to anyone’s diet!

Check out 2 of my favorite bok choy recipes:

Salmon & Bok Choy Green Coconut Curry

Enjoy!

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

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My favorite weight vest is through a company called Challenge Weighted Workoutwear. It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

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