Weight Lifting for Aging Women

While I don’t think it’s some big secret that weight lifting is beneficial for your health, your bones, your aging body, and can help maintain muscle as we age, I do believe that there are many folks out there who are just not incorporating it into their daily lives.

I work predominantly with women and know first-hand how important it is to them to continue to feel beautiful, powerful, radiant, and resilient, while aging.

As we all know, or continue to learn, beauty isn’t only about esthetics. Beauty, as we come to know more expansively as we age, is all encompassing in heart, mind, spirit, is embedded in how we behave, how we parent, how we show up as a human, and how we share our gifts with the world. And it also has an esthetic quality to it that we cannot ignore or deny, and is not wrong.

How we maintain our bodies, our health, our diet, our lifestyle, is infinitely indicative of our care for the self. Whether our motivation is purely esthetic or not, how we look after, protect, and nurture our bodies, dictates how well we will age. Period.

One of the most powerful ways we can age with resilience and beauty is to stay physically active.

As my work as a Nutritionist and a Health Advocate evolves and matures, I have gradually progressed towards encouraging “movement” as opposed to “exercise” simply because there is a bit of stigma attached to the wording. Movement can look like anything that brings exertion to the body, not matter how subtle, and promotes physical activity of any kind. I love this approach because it’s more all encompassing and inclusive for the folks out there who haven’t been very drawn to sports. It ALL counts and any and all movement is beneficial if it's a reasonable amount and is done for the right reasons.

But I want to talk specifically here about weight lifting because it is SO important physiologically and psychologically for us aging North Americans and especially for women.

“The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. “Just doing aerobic exercise is not adequate,” says Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. “Unless you are doing strength training, you will become weaker and less functional.””

— Dr. Robert Schreiber

Because many of us are not hiking miles daily for water, hunting our own food, or building our own houses, we need to find doable ways to integrate regular exercise that challenges the muscles in both strength and resistance.
The easiest way to do this is with weights.

Physical Health Benefits:

• Improved muscle strength and tone – to protect your joints from injury

• Maintaining flexibility and balance, which can help you remain independent as you age.

• Weight management and increased muscle-to-fat ratio – as you gain muscle, you can increase metabolic rhythm and balance

• Greater stamina and endurance, decreased fatigue

• Prevention and maintained control of degenerative diseases

• Pain management

• Improved mobility, balance, and posture

• Decreased risk of injury

• Increased bone density and strength and reduced risk of osteoporosis

• Enhanced performance of everyday tasks

Mental Health Benefits:

• May help reduce or prevent cognitive decline in older people

• Improved sense of wellbeing

• Improved mood

• Improved sleep

• Improved self-confidence

• Improved body image

• Increased self-esteem

“When you do resistance or strength training, very important chains of molecules that relay signals between cells are affected, and these changes linger in the body for hours after exercise, building up a cumulative, positive effect. Even a low-intensity strength and walking program has substantial benefits.”

— Roger A. Fielding, Ph.D., associate director, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University

Why Weight Lifting is a Multi-Faceted Approach to Health for Women

PHYSICAL WELLNESS - Physical movement, period, contributes to improved overall wellness. Cardiovascular training alongside resistance and strength training, is a powerful and effective way to support overall health. Movement of any kind can improve all bodily system functions, from organ function, to clearing toxic waste, to digestion, cardiovascular function, and ability to fight infection. The act of maintaining strong muscles, as we age, supports better resilience, recovery, and ability to continue to be physically active long-term.

STRENGTH - Ingrained in our culture and our genetic makeup are generations of Women feeling weak, incapable, not worthy-enough, and generally, over-powered by the repressions of society. Building strength in the body, physically AND mentally, can help to reprogram generations of thinking, model different female associations for future generations, and heal old wounds around repression, abuse, and neglect.

LONGEVITY - Regular strength training & weight lifting promotes muscle building, improves balance, and promotes better recovery post-injury or surgery. How strong the body is, both physically AND mentally, will affect how well the body recovers, sleeps, maintains good blood flow and circulation, detoxifies, and how well it handles stress and immune system challenges. We can increase our overall longevity by maintaining a good physical regime, preventing injury, degenerative disease formation & progression, and through supporting good mental health.

SELF-ESTEEM - I can’t yell this out loud enough to all the women out there without a regular strength building regime! Building a strong body will directly affect your self-esteem and self-confidence. If your body is strong, you will feel stronger in mind, heart, soul, and resilience. You do not need to be a bodybuilder or lift heavy weights or do intensive exercise, ANY form of strength building will support your progression with building better self-esteem. Further, this is a great addition to any confidence building teaching we are instilling in our kids as well.

BODY IMAGE HEALING - Issues with negative body image revolve around a disconnection with the self, personal definition and identification. ANY PRACTICE that encourages the individual to be present in their body, connected with their self, and empowered in their strengths and uniqueness, will promote body image healing. Strengthening the physical body can be a powerful addition to any recovery or healing process. Embodiment practices are a key, foundational part of rebuilding a sense of self that is empowered, confident, and comfortable, and weight lifting can be a great embodiment practice for anyone hoping to reconnect with their self and build positive body image.

If I’ve peaked your interest and inspired you towards a different kind of movement regime, have a look at my upcoming FOOD & BODY TRANSFORMATION Program which includes powerful strength classes that are fully adaptable to your capability level!!

May you age gracefully, powerfully, and with the confidence to challenge anything that comes your way!
Cindy ♡

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Resources:
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#:~:text=%E2%80%9CResistance%20training%20is%20the%20most,relative%20sarcopenia%20is%20improved%20significantly.
https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training

Health Benefits of Iron, Food Sources, & Supplement Options

IRON! A mineral worth talking about!

• Vital for brain development & growth

• Needed for cell production

• Boosts resistance to infection & critical to immune function

• Needed for hormone production

• Makes up myoglobin - a protein that carries & stores oxygen in the muscles

• Needed for proper immune function

Iron deficiency is the MOST COMMON nutrient deficiency, most often caused by excessive blood loss (menstruation), lack of iron in the diet, absorption issues and digestive dysfunction, & pregnancy. Those at Risk: females (monthly blood loss), growing infants & children, vegans who are not consuming enough iron, & endurance athletes (particularly female).

Iron is an essential element for blood production - about 70% of your body's iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
About 6% of body iron is a component of certain proteins, essential for respiration and energy metabolism, supporting the synthesis of collagen, some neurotransmitters, and needed for proper immune function.
About 25% of the iron in the body is stored as ferritin, found in cells and circulating in the blood. The average adult male has about 1,000 mg of stored iron (enough for about three years), whereas women on average have only about 300 mg (enough for about six months). When iron intake is chronically low, stores can become depleted, decreasing hemoglobin levels.

There are 2 kinds of Iron: Heme (animal sources) and Non-Heme (plant sources). While heme iron is absorbed more efficiently than non-heme, we can reach the body’s iron needs through consumption of either forms, provided we are absorbing iron efficiently.

When iron stores are exhausted, the condition is called iron depletion. Further decreases may be called iron-deficient erythropoiesis and still further decreases produce iron deficiency anemia.

How to Increase your Iron Absorption:

✔︎ Consume iron rich foods with vitamin C - vit C works synergistically with iron to increase absorption
✔︎ Avoid drinking tea or coffee with your meals - the tannins can reduce absorption by 39% - 64%
✔︎ Avoid calcium-rich foods or supplements when consuming iron foods - calcium interferes with iron absorption
✔︎ Consume a variety of iron-rich foods regularly
✔︎ In the Elderly, decreased iron absorption is often caused by a lack of hydrochloric acid secretion in the stomach and supplementing with HCl can be beneficial

One of the best ways to Up Your Iron Game is to consume foods that contain high iron levels REGULARLY through the diet. Choosing 3 - 5 foods on the list below and weaving them into your daily consumption will help you meet your Iron Needs proactively, without Supplementing, provided your Iron Levels aren’t already low.

Best Food Sources of Iron:

Kelp
Blackstrap Molasses
Pumpkin Seeds
Oysters
Beef/chicken liver
Beef/chicken
Sunflower Seeds
Almonds, Cashews, Brazil Nuts
Millet, Brown Rice
Leafy Greens
Broccoli, Cauliflower
Sprouted Mung Beans
Sesame Seeds

What If You Feel as Though You May Be Iron Deficient?

Symptoms of Iron Deficiency

Fatigue or Lethargy
Weakness
Depression
Restless Leg Syndrome
Impaired Cognitive Function
Pale Skin
Dark Circles Under the Eyes
Headache, Dizziness, or Lightheadedness
Inflammation or Soreness of the Tongue
Cold Hands & Feet
Brittle Nails
Chest Pain, Fast Heartbeat, or Shortness of Breath
Unusual Cravings for Non-Nutritive Substances, such as Ice, Dirt, or Starch

Considering Supplementation

BEFORE YOU SUPPLEMENT: Have your Ferritin levels checked by your doctor. Ideal levels should be above 70ng/mL. It isn’t a great idea to supplement with iron unless you’ve had your levels checked. Excess iron can cause build up in the liver, kidneys, and arteries, and may lead to increased risk of heart disease. Antioxidants like vitamin C & E can protect against iron-induced oxidative damage.
Dosage Ranges: It is best to work with a Health Care Practitioner to help decide what’s right for you. As a general recommendation, for Iron Deficiency, take 30mg of iron bound to either succinate or fumarate 2x/day between meals. If there is abdominal discomfort, take 30mg with meals 3x/day. To increase absorption, take with Vitamin C (Reference: Encyclopedia of Nutritional Supplements, Michael T. Murray, N.D.).

SUPPLEMENT OPTIONS:
Thorne Research - Ferrochel® Iron is chelated with bisglycinate amino acids, providing high absorption and increased tolerability. Capsule includes Vitamin C, B6, Folate & B12, all of which can enhance absorption and encourage proper nutrient balance.

OptiFer - 11mg of Elemental Iron, highly recognized, high bioavailability, and low gastrointestinal side effects.

Feresom Forte - Canadian Company, Liposomal Iron, high absorption, nutrient balanced.

NOTE: High intakes of other minerals, particularly calcium, magnesium, and zinc, can interfere with iron absorption and drugs like aspirin and ibuprofen may contribute to iron loss via gastrointestinal bleeding.

Always work with a Health Care Practitioner to be sure you are supplementing correctly and to avoid any interactions or negative side effects.

Hope you've learned something here today! If you have any questions or comments, please feel free to reach out to me directly. And be sure to sign up for the Newsletter so that you won’t miss any new info or recipes!

Resources:
Encyclopedia of Nutritional Supplements, Michael T. Murray N.D.
Examine.com
GI Society Product Review
Natural Medicines.com
Mayo Clinic
UCFS Health

Real Food Will Travel

Warning: this is a LONG post, but I’ve written it this way to include as many of my healthy food, travel tips as possible! Pick away at it and take whatever info resonates best for you 😉

I am often asked how we manage good food while on the road.
First of all, let me say this:
If it’s a priority to you, you can make it happen.
Before my family and I even travel, we consider what our food options will look like wherever we are going and often base our decisions, at least in part, on whether or not we will have access to good food and clean water. And then we plan accordingly for the journey along the way.

A Side Note Here:

I have a 14 year old son that I don’t go on many trips without. At this point, he is demanding more autonomy with regards to food choices, and many of them are in a push back response to the healthy food focus we’ve had in our home his whole life. I respect this and understand that he needs to have his own journey with food. So, these days, I consider what his wants will be around food for travelling: he wants to try more restaurant food than I am usually comfortable with, he likes to be able to grab a few junky snacks for the car ride, and he’ll always say yes to the garbage cookies/pretzels on the plane. So be it.
The point is, that while I do my best to keep our food as real food focused as possible, while travelling and always, I DO make adjustments and exceptions, and I’ve learned how not to dwell on those.
My advice to you is to do the same:
Set good intentions, plan ahead and pack as much real food as you can manage, and when there are exceptions or lazy days, allow them without guilt, AND without losing sight of your health goals completely.

And so, take these tips and modify them to suit YOUR FAMILY. One or two may sound more doable for you, or maybe you want to apply them all. Just remember that you can always make little adjustments to do better. Start where you are right now, then set a few doable goals to improve.

Before You Go

1. Rent A Place With A Kitchen: Aim to make the majority of your food in your own space. Find a rental unit with a solid kitchen that is well-equipped, has a blender, a full oven, and a full fridge. Your set up at your homebase will dictate how often you eat at home and how often you grab quick meals. While some are better than others, too much restaurant or to-go food is never health supportive, most do not use organic ingredients, regularly use poor quality oils and meats, and in many locations, use many foods with chemical additives/msg.

2. Find Out Where You Will Buy Food: Before you even book your rental house/unit, figure out what it’s like to buy food: where is the supermarket and what’s it like. Is there a local Organics store of some kind, is there a local place to buy fish or organic/local meat, etc., and how far are these places from where you will be staying.

3. Research Farmer’s Markets: I cannot say this enough! When you are travelling, support the local economy as much as possible. Shopping at the local farmer’s market is a fantastic way to get to know the local food, ask about food preparations, see the local food culture, and to show that, as a traveller, you are doing your best to support the local community.

4. Check Out Restaurants/To-Go Food Options: We like to get excited about the little spots we may want to try. If you have a bit of a plan regarding where you might eat out or grab a smoothie, you are better set up for making good choices in this area. If you know you might have an overnight in a hotel somewhere, you may want to see if there is a nearby health food store that offers some breakfast options and organic coffee, etc.

5. Pack Digestive Enzymes/Relief: For anyone who struggles with digestive discomfort regularly, or even rarely, the chances of meeting with some digestive distress while traveling is particularly high. I always bring along some digestive relief incase of an uncomfortable belly situation (and I often use them). My choice at the moment is Digest Force by Prairie Naturals which includes Activated Charcoal (binding to unwanted substances for detoxification) and Ginger Root Extract (decreases pressure on lower esophageal sphincter, reduces intestinal cramping, and prevents dyspepsia, flatulence, and bloating) - I have no affiliation with this company, I just like their product.

For the Car Ride

• Easy to Digest Food: One thing we know for sure is that there will be a LOT of sitting! When you spend long hours in the car, it’s best to eat light and eat foods that are gentle on the GI tract. Some gut friendly road food ideas: fruit, chia pudding (pop into small glass jars with lids), homemade energy balls/cookies, teas and to-go smoothies.

• Fruit & Vegetables: Including some fiber on your road trip will help to ensure better digestive comfort and bowel movements while travelling. Think simple: cherry tomatoes, cucumber chunks, celery, carrots, apples, pears, tangerines, banana, etc.

• Energy Balls/Bars/Cookies: A make-ahead must in my house, a little goes a LONG way with these yummies. It’s much easier to get a high nutrient dose from an energy ball than a baked good from a bakery. Try some of my Healthy Treats to inspire you!

• Noodle/Quinoa/Rice Salad: I have found that this is a pretty efficient way to include some delicious, filling complex carbohydrate foods while keeping things fairly neat in the car. I challenge you to step away from relying on the sandwich simply because those refined carbohydrates are problematic for the body, inflammatory, and do not contain much usable nutrition. I find it easy enough to make a big bowl of quinoa salad (we like THIS one) and pop it into a few containers. Then, we can all just eat small amounts along the way.

• Chia Pudding: I am a BIG fan of chia pudding. It’s an amazing way to get a LOT of nutrition without having to consume a large volume. I use full-fat coconut milk, consisting of gut and energy supportive fat, and the chia seeds provide a protein punch and are a muciligen food, which further supports digestive healing.

• Popcorn: While popcorn is not very health supportive, it is a crunchy, salty alternative to chips that is now more widely available organic and using healthier oils. Ideally, you make your own at home, popped with coconut oil or in an air popper, but if you are buying some, look for simple ingredients: popcorn, salt, & oil, and healthier high-heat oils: avocado or coconut oil.

For the Plane

• Easy to Digest/Light Food: Same as above, keeping things gentle on the digestive system will help you & your family feel better along the journey. Avoid heavier foods like pizza, donuts/baked goods, fried foods, etc. and keep things simple: fresh fruit & vegetables, some quality homemade energy balls, and something satiating like a gluten-free noodle salad, some rice wraps, or a lentil salad/bowl.

• High Protein Punch: Be sure to include some foods with protein. Good options: nuts, seeds, lentils/beans (hummus or in a salad), quinoa, chia, nut butters & hemp hearts (in energy balls), or some quality meat/fish.

• Energy Balls/Bars/Cookies: An all-time favourite way to include nutrient density in a snack-style format, make ahead a recipe (or double) of your favourite energy balls/bars/cookies, freeze them, then pack some up for your travels. A few of my favs: Sesame Chocolate Power Balls, Bonk Bars, Hippie Trail Cookies.

• Nuts: An easy and lovely way to enhance your snack stash, nuts are nutrient dense, high in protein & good quality fat, and don’t take up much room 😉

• Fresh Fruit/Vegetables: Keeping pace with your fiber intake, be sure to always have a few fresh fruit & veggie options with you for munching - as mentioned above, this will help keep things regular while travelling.

While You Are Away

• Stock Up with Basics: Making sure you have a few of your staples, will ensure that you can make some simple meals at your rental. Some things I like to grab: Coconut Oil for cooking, Olive oil for dressings, Vinegar for dressing, Good quality salt, Maple syrup/Honey for a little sweetness, Brown Rice and/or Quinoa, GF crackers, Hummus, and fresh fruit & vegetables.

• Eat Local & Ask Around: The BEST way we’ve found information over the years is to ask the local people. If you want in on some fresh, local fish, find out where to grab it off the boat or straight from the fisherman. Find out about farmers markets or any local places to buy food, whether there are organic options, and what some fun foods might be to try.

• Try New Foods: If you spot some strange looking fruit or vegetable or a dish that is popular with the locals, find out what it is and ask about how to prepare it. This is a fun way to immerse yourself in the local culture, and can be a little food challenge at the same time. Maybe you’ll find something you absolutely adore!

• Make Smoothies: I am a BIG smoothie fan all the way around. Smoothies are a fantastic way to get a load of nutrients into the body in a smooth and absorbable way. The blending of the smoothie takes a bit of the burden off the digestive system, increasing enzymatic potency, and is the perfect way to add extra greens or supplements to your diet. And kids love smoothies!

• Keep it Simple: You don’t really want to be spending much time in the kitchen while on holiday, so set yourself up with some staple ingredients to make mealtimes fairly straightforward and nourishing. The easiest combo that we like a lot is just brown rice + steamed/roasted veg + some protein: beans/lentils/fish, etc.

• Maintain a Good Food Rhythm: Keep the normal food rhythm that works for you at home while on holiday. Do not skip meals, bring snacks along with you, eat meals at roughly the same time every day, and try not to eat too late at night. The further off-track you get from your normal food rhythm, the more effects you will see and the harder it will be to get back into it once you are home. This is imperative for the kiddos as well.

• Stay Active: Find fun adventures to go on that require you to move your body. Sitting around by the pool is lovely and I fully support that, if that’s what you love, but be sure to balance your down time with movement. If you’re like me and you love a good yoga or fitness class, find something local that you can attend.

Kitchen Tools To Pack

• Chef’s Knife: A good knife makes a HUGE difference in the kitchen.

• Mesh Nut Milk Bag: I’ll bring this along so that I can make nut milks, to store veggies in the fridge or to shop with, and it also makes a great lettuce spinner in a pinch (place washed lettuce in your mesh bag, go outdoors and swing it around until most of the water has drained).

• Small Spatula: Not vital, but very useful, particularly in kitchens that are pretty bare bones.

• Spices: An absolute MUST!!! I use small ziplock baggies as I haven’t found a better way yet (if you know of one, please let me in on it!). Choose your most used & favourite spices (not too many!) and pack them in your checked baggage. Most rentals do not include any spices and buying them is very expensive, so this will save you many times over.

• Smoothie Mix: If you have some greens powders & maca/collagen/spirulina, etc. that you use in your smoothies at home, you can consider making a mix of all of your addins and popping them into one small container. This way, you’ll have a premade blend of your health boosters and can keep your smoothie rhythm while away and don’t have to buy anything on the go.

Lastly,
Have a most amazing time, be in the moment, relax, breathe deep, find gratitude for the world we live in, all the different people in it, and all the incredible food it has to offer! ♡

How to Make Broccoli Sprouts

I’ve been thinking about writing this Blog for some time now as I’ve launched myself down a new avenue of learning and begun a Functional Nutrition Program. It is SO important, in any field of work, to further your education, to stay on top of the evolving science and evidence, and to stimulate the neurons in your brain in that way that only learning challenges can!

The first course I’m taking is on Detoxification and although I’ve studied detoxification extensively in the past, I am being given the gift of looking at it from new angles, with new, in depth understanding and tools to help pass the information along to my audience and apply them with my clients. (If you’re looking for a detoxification workshop, check out my April 2024 Cleanse here.)

Geeking out on a new program is a challenge, I’m not going to lie, but it’s an important challenge and one that asks me to stretch and bend in uncomfortable ways so that I can further my practice.

I’ve been learning a lot about Cruciferous Vegetables over the past several years and their role in not only detoxification, but cancer prevention, antioxidant activity, and nutrient delivery. This is a family of vegetables that we ALL want to be eating LOTS of daily. With the way we currently live, the state of the environment and our continuous exposure to toxic metals and chemicals, we need all the help we can get through the power of food - this is the NUMBER ONE way to protect yourself from oxidative stress and damage to cells and DNA, without any risks or side effects of any kind (oh, and they’re delicious!!).

What’s so amazing about Broccoli Sprouts?

Well firstly, we know that any sprouted plant has superior health benefits and nutrient potency. Because sprouts are so young, their nutrient quality is concentrated and their enzymatic activity is at its highest. ALL Sprouts have this incredible antioxidant potency and nutrient density, so any sprout is great to include in your life. The deal with the broccoli sprout however is that it contains a superhero natural plant compound called glucoraphanin, which your body converts into sulforaphane. This sulforaphane, made by the body, is a sulfur-rich phytochemical that has incredible health benefits and these little mighty broccoli sprouts contain anywhere from 100-400x more sulforaphane than broccoli!!

Health Benefits of Sulforaphane:

🌱 It is an ANTI-CANCER WARRIOR!! Sulforaphane has been shown to slow tumor growth and stop benign carcinogens from converting into active ones by neutralizing them. Including these powerful sprouts in your daily life can ward off cancer development AND potentially slow cancer growth once established. This is a BIG deal.

🌱 It promotes an incredible amount of antioxidant activity which then promotes anti-inflammatory reactions, increased immune function, and a cascade of other health benefits resulting from reduced inflammation. Reducing inflammation in the body can help improve almost any symptom, from joint and muscle pain, to blood sugar disregulation, autoimmune conditions, hormone issues, and digestive problems.

🌱 It is a powerful detoxifier and supports the body’s natural detoxification pathways. Sulforaphane induces enzymes that are critical for several phases of detoxification and in this role with enzymatic activity, it in turn protects the liver.

🌱 It can help repopulate your microbiome. The profound enzymatic activity of these sprouts can increase beneficial bacterial species in the microbiome, helping to balance the composition of gut microbes and repair injuries to the gut barrier supporting BOTH a stronger digestive AND immune system.

You MUST be convinced by now that you want these little powerhouses in your life. And here’s the thing: they are incredibly easy to make and delicious to eat!

How to Make Broccoli Sprouts

Step One: Buy some organic broccoli seeds from your local Organic Store and make sure you have a large, sterilized wide mouth glass jar and either a sprouting lid or some cheesecloth or a nut milk bag (but I highly recommend a sprouting lid, as they make the process a lot easier! I like the stainless steel ones, they look like THIS.)

Step Two: Place 2 Tbsp of broccoli seeds in your jar and cover them in cold water. Place your sprouting lid on the jar and put your jar in a dark location for 1 day (I use my kitchen cupboard).

Step Three: Once the seeds have soaked overnight, drain the water off and give them a good rinse with cold water 1 - 2x/day, draining off all the water well. In between rinses, set your jar upside down on an angle, either in a bowl or on a sprouting stand, to be sure that any extra moisture can drain off. During this process, you can store the jar on the counter or a shelf, but do not place it in the sunlight just yet. Do this for about 4 or 5 days, or until sprouts start to look ready - they have a good sized tail and are about 1 cm long.

Step Four: Once your sprouts look like the right size, place them in the sunlight on a window sill for another 1 - 2 days, continuing to rinse well. Once they look ready and taste good (see top picture), transfer them to the fridge and sprinkle them on everything that you eat!! They will keep well in the fridge for about another 3-4 days. During this time, you can start a new batch!

Note: Broccoli Sprouts do tend to get a tiny bit of white fuzz on them. This is not mold, it is called cilia. If this happens, just soak them in cold water for a minute or so and give them a good rinse. To avoid the cilia, be sure to rinse and drain them well each day. You should know if there is mold, as it will be a dark colour, will smell foul, and will not rinse away with water. If you suspect they are moldy, throw them away and start again.

HAPPY SPROUTING MY FRIENDS!!

Resources:

Victoria Health

Inside Tracker

MDAnderson

Designs for Health

Food Nerd Inc

The Sprout House