What is the Hack and Hold method and why would I do it?
Have you heard of the “Hack and Hold” method to bring out the best nutrition in certain foods?
The “hack and hold” method works on two main plant families: cruciferous vegetables (which produce sulforaphane) and allium vegetables (which produce allicin). I actually thought that “hack and hold” or “chop and hold” only referred to onions and garlic. It turns out that it usually refers to chopping and holding cruciferous vegetables to bring about the creation of sulforaphane, a potent antioxidant and cancer-fighting compound.
So what is hack and hold? The hack and hold method is a simple culinary technique used to maximize the health benefits of cruciferous vegetables (like broccoli, kale, cauliflower, and cabbage). It involves chopping or crushing the vegetables and letting them sit for about 10 to 40 minutes before you cook them.
This rest period allows an enzyme called myrosinase to mix with precursor compounds in the plant to create sulforaphane. If you cook the vegetables immediately or without chopping them, the heat destroys this enzyme before sulforaphane can form. Once formed, the sulforaphane survives the cooking process. That’s where we get hack and hold which simply means to:
- Hack: Chop, dice, or blend your cruciferous vegetables.
- Hold: Let them sit on your cutting board or in a bowl for roughly 10–40 minutes.
- Cook: Proceed to steam, roast, or boil as normal.
Here’s a neat trick: The Mustard Seed Hack
If you don’t have time to wait, there is a shortcut. Sprinkling 1/2 teaspoon of ground mustard seed powder onto your cooked broccoli, Brussel sprouts, cabbage or cauliflower (see Tip) replaces the heat-damaged myrosinase enzyme, allowing sulforaphane to form in the finished dish.
A Similar Trick for Alliums
And yes, the same hack and hold or “chop and hold” principle applies to the Allium family (such as garlic and onions). Crushing or chopping garlic activates an enzyme that produces allicin, which has anti-inflammatory and antibacterial properties. Letting the crushed garlic sit for about 10 minutes before cooking allows these beneficial properties to fully develop.
Hack and hold guide
Cruciferous Vegetables (10–40 Minute Hold)
Chopping these veggies activates myrosinase to create cancer-fighting sulfur compounds.
- Broccoli: Cut into florets or chop before steaming.
- Brussels Sprouts: Shred or halve them before roasting.
- Kale & Collard Greens: Chop or tear leaves before sautéing.
- Cauliflower: Cut into florets or rice them before steaming.
- Cabbage: Shred for slaw or stir-fries.
- Bok Choy: Slice the stems and leaves early.
- Watercress & Arugula: Best eaten raw, but bruise them slightly if cooking.
- Radishes & Turnips: Slice or dice before adding to hot dishes.
Allium Vegetables (10 Minute Hold)
Cutting these veggies activates alliinase to create heart-healthy, antimicrobial compounds.
- Garlic: Crush, mince, or chop to release maximum allicin.
- Onions: Dice or slice before tossing into the pan.
- Shallots: Mince early for sauces and dressings.
- Leeks: Chop into rings before sautéing.
- Scallions (Green Onions): Slice the white and green parts early.
Does prechopped broccoli from the store have the same benefits as hack and hold?
Yes and no. Pre-chopped store-bought broccoli retains its fiber and vitamins, but it usually yields significantly less sulforaphane compared to the “hack and hold” technique.
Why the “Hack and Hold” Method Works
Okay, here’s a little nerdy but cool food science for you. Sulforaphane does not naturally exist in intact broccoli. Instead, it is formed when two parts of the plant mix: Glucoraphanin: the precursor compound; and Myrosinase: the enzyme that converts the precursor into sulforaphane.
When you chop broccoli yourself, you break the plant’s cell walls, allowing these two elements to meet and create sulforaphane. The “hack and hold” (or chop and stop) method means chopping your fresh broccoli and letting it rest for 30 to 40 minutes before cooking. This resting period gives the enzyme enough time to maximize the creation of sulforaphane, which is highly heat-resistant and survives the cooking process.
The Issue with pre-chopped broccoli
Okay, I know many of us buy the time-saving, pre-chopped bags of broccoli. So I was curious: because it is chopped, does it have the same level of sulforaphane? Not really.
- Enzyme Loss: When you buy pre-chopped broccoli, you do not know exactly how long ago it was cut or how it was handled. And so pre-chopped broccoli may have already completed its chemical conversion hours or days prior. If left exposed to air too long without being cooked, the sulforaphane degrades.
- Nutrient Loss: Beyond sulfuraphane loss, fresh, whole vegetables also lose vitamins and antioxidants as soon as they are cut and exposed to oxygen.
- Raw vs. Cooked: If the store-bought pre-chopped broccoli is sold in the refrigerated produce section, it still has some of its enzymes active, but it will not have the same peak sulforaphane yield as fresh chop and hold broccoli.
A Solution for Store-Bought or Frozen Broccoli
If you are using store-bought pre-chopped broccoli, or even store-bought frozen broccoli (which has its enzymes intentionally deactivated by blanching so it doesn’t rot), you can still activate its health benefits using a the mustard seed hack like we did above as a time saver.
Simply add mustard seed powder: Simply sprinkle 1/2 teaspoon of ground mustard seed powder over your cooked broccoli. Mustard seed contains the myrosinase enzyme needed to generate sulforaphane on contact, even in cooked or frozen vegetables. That’s a pretty easy and flavorful fix to bring an important antioxidant back into your food.
Tip: The mustard seed powder hack works very well for broccoli, Brussel sprouts, cabbage and cauliflower, but is not recommended for kale or collard greens where there are different proteins at work and mustard add only a negligible effect.
It is also recommended to use raw ground mustard, or even grind some mustard seeds yourself, to get the best effect. Prepared mustard does not effect the sulforaphane because it has been processed.
Final Thoughts
A little patience at the cutting board can be a simple way to get more from your vegetables!
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences, 94(19), 10367–10372.
https://www.pnas.org/doi/10.1073/pnas.94.19.10367
Matusheski, N. V., Juvik, J. A., & Jeffery, E. H. (2004). Heating decreases epithiospecifier protein activity and increases sulforaphane formation in broccoli. Phytochemistry, 65(9), 1273–1281.
https://pubmed.ncbi.nlm.nih.gov/15184012/
National Center for Complementary and Integrative Health. Garlic: What You Need To Know.
https://www.nccih.nih.gov/health/garlic
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Grab a bit of Mustard Seed Powder! A staple in my pantry!
Simply Organic, Mustard Ground Organic This organic ground mustard is perfect for any dish.
Spice Profile Whole Organic Yellow Mustard Seeds | Lab Tested Whole mustard seeds for those who like to grind their own!
Mirror Neurons: Why We Catch Other People’s Moods
Have you ever noticed that someone else’s stress can make you feel anxious? Or that spending time with optimistic people somehow leaves you feeling lighter and more motivated?
That’s not just your imagination.
One reason this happens is because of something called mirror neurons—brain cells that help us understand and connect with other people. While scientists are still learning exactly how these neurons work in humans, the basic idea offers a fascinating explanation for why emotions, habits, and even behaviors can seem contagious.
Let’s take a closer look at what mirror neurons are and, more importantly, how you can use this knowledge to create a healthier, happier life.
What Are Mirror Neurons?
Mirror neurons are specialized brain cells that become active when you perform an action and when you watch someone else perform that same action. They were first discovered in monkeys during neuroscience research in the 1990s. Researchers found that the same neurons fired when a monkey picked up an object and when it watched another monkey do the exact same thing. Scientists believe humans have a similar “mirror system” that helps us:
- Learn by observing others
- Recognize emotions
- Develop empathy
- Understand intentions
- Build social connections
Although researchers continue to debate exactly how large a role mirror neurons play in human behavior, there is broad agreement that observation is an incredibly powerful way we learn.
Why This Matters in Everyday Life
You don’t have to be in a neuroscience lab to experience the effects. Think about these common situations:
- Someone yawns—and suddenly you yawn.
- A coworker’s panic before a deadline makes you feel stressed too.
- Watching someone laugh makes you smile.
- Spending time with calm, grounded people helps you feel calmer yourself.
Our brains are constantly paying attention to the people around us. In many ways, we’re wired for connection.
Your Environment Shapes Your Mind
The people you spend the most time with influence more than your schedule. They influence:
- Your habits
- Your outlook
- Your confidence
- Your motivation
- Your stress levels
- Even how you talk to yourself
This doesn’t mean you’re powerless. It means your environment matters. If you’re constantly surrounded by negativity, criticism, or chronic stress, your brain may begin treating those emotional states as “normal.” Likewise, spending time with kind, optimistic, emotionally healthy people can gently pull your own mindset in a healthier direction.
Social Media Counts Too
Mirror-like learning doesn’t stop when you leave the house. Your brain also absorbs what you repeatedly watch online. If your social media feed is filled with:
- Doom scrolling
- Anger
- Constant comparison
- Fear-based headlines
you may notice yourself feeling more anxious or discouraged.
On the other hand, following creators who teach, encourage, inspire, or make you laugh can leave you feeling energized instead. Your digital environment is part of your mental environment.
How Mirror Neurons Can Help Build Better Habits
One of the most practical lessons from this research is that seeing healthy behaviors makes them easier to adopt.
For example:
- Want to exercise more? Spend time around people who enjoy being active.
- Trying to cook healthier meals? Watch someone prepare simple, nutritious recipes.
- Working on mindfulness? Join a meditation class or follow a teacher whose calm presence helps you slow down.
Observation often comes before imitation.
Be Careful What You Practice
Mirror systems don’t only learn positive behaviors. We can also absorb:
- Complaining
- Gossip
- Perfectionism
- Anxiety
- Procrastination
- Unhealthy eating habits
This isn’t about blaming other people. It’s about becoming aware of the influences we allow into our daily lives. Awareness gives us choices.
Become Someone Worth Mirroring
Here’s an encouraging thought: Other people are learning from you, too.
- Your patience…
- Your kindness…
- Your willingness to apologize…
- Your healthy habits…
- Your calm response during stressful moments…
All of these behaviors may quietly encourage the people around you. You never know who is watching. Maybe even your kids.
Simple Ways to Use This Knowledge
You don’t have to overhaul your life overnight. Start small:
- Spend more time with encouraging people.
- Reduce exposure to constant negativity.
- Curate a social media feed that inspires rather than drains you.
- Watch people doing the habits you’d like to build.
- Practice being the calm, encouraging person others enjoy being around.
- Remember that small actions are often contagious.
The Bottom Line
Mirror neurons remind us that humans are deeply social creatures. Whether through our families, friendships, workplaces, communities, or even our phones, we’re constantly learning from one another. While scientists are still uncovering exactly how mirror neurons function in the human brain, one lesson is already clear: The people and experiences you surround yourself with shape your thoughts, emotions, and habits more than you may realize.
Choose those influences wisely—and whenever possible, be the kind of person who helps others become healthier, calmer, and more hopeful.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
di Pellegrino, G., Fadiga, L., Fogassi, L., Gallese, V., & Rizzolatti, G. (1992). Understanding motor events: A neurophysiological study. Experimental Brain Research, 91(1), 176–180. https://link.springer.com/article/10.1007/BF00230027
Rizzolatti, G., & Craighero, L. (2004). The mirror-neuron system. Annual Review of Neuroscience, 27, 169–192. https://www.annualreviews.org/doi/10.1146/annurev.neuro.27.070203.144230
Iacoboni, M. (2009). Mirroring People: The Science of Empathy and How We Connect with Others. Farrar, Straus and Giroux. https://amzn.to/4vfUlYc
Keysers, C., & Gazzola, V. (2014). Hebbian learning and predictive mirror neurons for actions, sensations and emotions. Philosophical Transactions of the Royal Society B: Biological Sciences, 369(1644), 20130175. https://royalsocietypublishing.org/doi/10.1098/rstb.2013.0175
Heyes, C., & Catmur, C. (2022). What happened to mirror neurons? Perspectives on Psychological Science, 17(1), 153–168. https://journals.sagepub.com/doi/10.1177/1745691621990638
14 Ways to Reduce Overwhelm Before It Gets Too Big
When Overwhelm Starts Taking Over
A friend stopped by today to drop off some farm-fresh eggs on her way to an appointment. We chatted for a few minutes, but she soon realized she was running late. She had discovered that her appointment was actually an hour earlier than she thought.
As we talked about gardening, she shared her frustration that she wasn’t nearly as far along with her gardening plans as she had hoped to be. Then she sighed and said, “I’m just so overwhelmed.”
I suggested that maybe she could hire someone to help with some of the heavier garden tasks, like pulling weeds, so she could focus on the parts she enjoys—planting, watering, and watching things grow.
When someone starts feeling overwhelmed, it’s often a sign that it’s time to ask for help.
I know because I’ve been there.
Years ago, I was a divorced mother raising two children who were far apart in age and involved in completely different activities. I worked a demanding full-time job, maintained a relationship, and had no nearby family support. Everyone else lived on the opposite side of the country. Of course, there was the shopping and cooking, the cleaning and getting kids where they needed to be on time.
I volunteered for school committees, organized Cub Scout activities, kept score at little league games, helped with soccer tasks like snack duty and trophy ordering, and made late-night runs for a poster board the evening before a school project was due. It felt like there was always one more responsibility waiting for me.
At the time, I thought that was simply what adults did. We handled everything.
And for a while, I did.
Then life started adding more weight than I could carry.
Layoffs began happening at work. Employees who were losing their jobs came to me daily for advice and support. Watching people grieve the loss of their livelihoods was emotionally exhausting, as was knowing there was really nothing I could do to save their jobs.
At the same time, one of my children entered the teenage years. My ex-husband was creating conflict around holiday schedules, and my partner was frustrated with how much I bent over backward trying to keep everyone happy. I found myself trapped in the middle of competing demands, constantly trying to smooth things over. Then I received word that my younger brother had suddenly died at 40, on his sailboat — on Father’s Day.
I was running on empty and grieving.
Then a few month’s later came the final straw.
The city launched a major sewer reconstruction project directly outside my home. Overnight, construction crews arrived with bulldozers, drills, and heavy equipment. The noise continued day and night for over a year.
I called city offices. I sent emails. I explained that the constant noise was making it impossible to sleep.
Everyone was polite.
Nothing changed.
Eventually, my nervous system simply couldn’t keep up anymore.
Small problems felt enormous. Minor schedule changes could bring me to tears. Unexpected visitors felt overwhelming. I found myself reacting to things that I would have handled easily just a few years earlier. I would never wish that experience on anyone.
In the end, I had to leave my job and spend time healing.
But I suspect many people are standing where I once stood—right on the edge of burnout, doing their best to hold everything together while quietly wondering how much longer they can keep going.
If that’s you, here are some things to try before overwhelm becomes something bigger.
14 Ways to Reduce Overwhelm Before It Gets Too Big
1. Ask for Help
Whether it’s a friend, family member, therapist, coach, neighbor, or paid professional, let someone help carry the load. You do not have to do everything yourself.
2. Learn to Say No
Every “yes” costs time, energy, and attention. Protect those resources carefully.
3. Do a Brain Dump
Write down everything that’s swirling around in your head. Getting tasks onto paper can instantly reduce mental clutter.
4. Identify the Next Tiny Step
When a project feels overwhelming, stop focusing on the whole thing. Ask yourself, “What’s the next smallest action I can take?”
5. Lower the Bar Temporarily
This is not the season for perfection. Sometimes “good enough” is exactly what you need.
6. Build White Space Into Your Calendar
Leave unscheduled time between commitments. Constant back-to-back obligations create stress even when they’re enjoyable. Use this time to meditate, soak in the bath, or simply do nothing at all.
7. Delegate Something
Pick one task this week that someone else can do. It doesn’t have to be forever.
8. Reduce Incoming Information
Turn off notifications, step away from the news, or take a break from social media. Your brain needs room to recover.
9. Get Outside
Even ten minutes in nature can help calm a stressed nervous system and provide a sense of perspective.
10. Prioritize Sleep
Everything feels harder when you’re exhausted. Protect sleep as if it’s one of the most important appointments on your calendar.
11. Eat and Hydrate Regularly
When we’re overwhelmed, basic self-care is often the first thing to disappear. Yet it’s the foundation that helps us cope.
12. Stop Multitasking
Focus on one thing at a time. Constantly switching tasks increases mental fatigue and makes overwhelm worse.
13. Create a “Not Right Now” List
Some tasks don’t need to be done immediately. Give yourself permission to postpone nonessential projects.
14. Pay Attention to the Warning Signs
Irritability, forgetfulness, constant fatigue, difficulty concentrating, frequent tears, and feeling emotionally numb can all be signs that you’re approaching burnout. Don’t ignore them.
Final Thoughts
Overwhelm rarely arrives all at once. It usually builds quietly, one responsibility, one commitment, and one stressful, sad, or hard situation at a time.
The earlier you notice it, the easier it is to make changes.
You don’t have to wait until everything falls apart before you start taking care of yourself. I know now that there were a few things I could have done to ease my stress and overwhelm, including booking a hotel for a few nights to catch up on sleep or allowing myself to grieve sooner than I did.
Sometimes the bravest thing you can do is admit that you’re carrying too much and begin setting some of it down.
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Includes 7-Page Worksheet, 10-page Guide, and Bonus 2 Self-Care Tracker pages and a Journal Page. 20 Printable PDF pages – instant download. Available through Kit.com
Nourishing Your Nervous System: Foods That May Help Promote Calm and Resilience
The nervous system is constantly working behind the scenes, helping regulate everything from movement and digestion to mood, sleep, and stress responses. While there is no single food that can “heal” the nervous system, a balanced diet provides many of the nutrients the body needs to support healthy nerve function and overall well-being.
Researchers continue to explore the relationship between nutrition, stress resilience, and brain health. While individual needs vary, certain nutrients appear to play important roles in maintaining a healthy nervous system.
Why Nutrition Matters
Your nervous system relies on a steady supply of nutrients to create neurotransmitters, maintain nerve cells, support energy production, and help regulate inflammation.
When nutritional needs aren’t met, the body may have a harder time coping with everyday stressors. Although food alone is rarely the complete answer, nourishing the body can be one important piece of a larger wellness puzzle.
Omega-3 Fatty Acids
Omega-3 fats are structural components of brain and nerve tissue and may help support cognitive function and emotional well-being.
Food sources include:
- Salmon
- Sardines
- Herring
- Trout
- Chia seeds
- Flaxseeds
- Walnuts
Some research suggests that higher omega-3 intake may be associated with improved mood and stress resilience.
Magnesium
Magnesium is involved in hundreds of biochemical reactions throughout the body, including those related to nerve signaling and muscle relaxation.
Food sources include:
- Pumpkin seeds
- Almonds
- Cashews
- Black beans
- Spinach
- Swiss chard
- Avocados
(Many adults do not meet recommended magnesium intake levels through diet alone. See ways to get more magnesium into your diet.)
B Vitamins
The B vitamins help convert food into energy and play important roles in nervous system function.
Key sources include:
- Eggs
- Fish
- Poultry
- Legumes
- Whole grains
- Leafy greens
- Nutritional yeast
Vitamin B12 deserves special attention because it is essential for maintaining healthy nerve cells. Individuals following vegan diets may need fortified foods or supplements to meet their needs.
Protein and Amino Acids
Protein provides amino acids, which are used to build neurotransmitters such as serotonin and dopamine.
Good protein sources include:
- Fish
- Poultry
- Eggs
- Greek yogurt
- Chickpeas (Garbanzo Beans)
- Cottage cheese
- Beans
- Lentils
- Tofu
- Tempeh
Including protein with meals may also help support more stable blood sugar levels throughout the day.
Blood Sugar Balance
Large swings in blood sugar can sometimes contribute to feelings of fatigue, irritability, or shakiness.
Many people find that balancing meals with:
- Protein
- Fiber-rich vegetables
- Healthy fats
- Whole-food carbohydrates
helps provide more steady energy throughout the day.
Hydration Matters
Even mild dehydration may affect mood, concentration, and energy levels.
Simple ways to stay hydrated include:
- Carrying a water bottle
- Eating water-rich fruits and vegetables
- Drinking fluids consistently throughout the day
Foods That Support the Gut-Brain Connection
Researchers continue to study the relationship between gut health and the nervous system.
Foods that may support a healthy gut microbiome include:
- Yogurt with live cultures
- Kefir
- Sauerkraut
- Kimchi
- Fiber-rich vegetables
- Beans and legumes
- Fruits
- Whole grains
A diverse diet rich in plant foods may help support a healthy microbial environment.
A Whole-Person Approach
Nutrition is only one aspect of nervous system support. Other important factors may include:
- Quality sleep
- Physical activity
- Time outdoors
- Stress-management practices
- Social connection
- Mindfulness and relaxation techniques
Many people also explore body-based approaches such as breathwork, somatic exercises, and nervous system regulation programs. Resources such as these provide educational content and guided practices that focus on helping individuals develop greater awareness of their stress responses and cultivate a sense of safety within the body. I’ve been using Neurotone’s program which has been very helpful to me. You can find out more about their program here: (This is the one I use – this is a commissioned link.)
Final Thoughts
Supporting your nervous system doesn’t require a perfect diet. Small, sustainable habits can add up over time. Adding more nutrient-dense foods, staying hydrated, prioritizing protein, and eating a variety of colorful plant foods are simple steps that may help support overall health and resilience.
As always, nutrition needs vary from person to person. This article is intended for educational purposes only and is not medical or nutritional advice. If you have concerns about your health, medications, or dietary needs, consult a qualified healthcare professional.
The information in this article is intended for educational purposes only and should not be considered medical, nutritional, or mental health advice. Research on nutrition and nervous system health continues to evolve. Always consult a qualified healthcare professional before making significant dietary, supplement, or lifestyle changes.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. Vitamin B12 Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Harvard T.H. Chan School of Public Health. Omega-3 Fatty Acids
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Harvard T.H. Chan School of Public Health. The Nutrition Source
https://nutritionsource.hsph.harvard.edu/
World Health Organization. Healthy Diet Fact Sheet
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
National Institute of Mental Health. Caring for Your Mental Health
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
National Center for Complementary and Integrative Health. Mind and Body Approaches for Stress
https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
Academy of Nutrition and Dietetics. Food and Nutrition Information
https://www.eatright.org
Neurotoned. Nervous System Regulation Education and Somatic Practices
https://www.neurotoned.com
Optional Additional References for Gut-Brain Connection
Harvard Medical School. The Gut-Brain Connection
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
National Institutes of Health. Human Microbiome Research
https://commonfund.nih.gov/hmp
How to Grow Sprouts at Home in a Jar (Easy Step-by-Step Guide)
Quick Takeaway
- You can grow fresh, nutrient-rich sprouts at home in just 3–5 days—no garden needed
- Sprouting boosts vitamins, antioxidants, and digestibility by activating natural enzymes
- All you need is a jar, a lid or cheesecloth and rubber band, water, and sprouting seeds to get started
- Rinse daily and drain well to keep sprouts fresh, safe, and bacteria-free
What if one of the most nutrient-dense foods you could eat took less than a week to grow… and required no garden at all?
Sprouts are tiny, powerful, and surprisingly easy to grow right on your kitchen counter. With just a jar, some seeds, and a little water, you can grow fresh, living food in as little as 3–5 days, depending on the seed.
Let’s dig into the “why” (of course) and exactly how to do it.
Why Grow Sprouts at Home? (Tiny Seeds, Big Nutrition)
Sprouts are seeds that have just begun to grow—caught at the moment when their nutrient potential is peaking.
Here’s why they’re worth your attention:
- Nutrient-dense: Sprouting increases levels of vitamins like C, B vitamins, and antioxidants. For example, Emily Ho, nutrition professor and director of the Linus Pauling Institute at Oregon State University in Corvallis, stated in a 2022 American Heart Association article (Heart.org) that “Five- to seven-day-old seed sprouts can often offer more nutrition benefits than the mature plants.”
- Budget-friendly: A small bag of seeds can produce multiple batches. Take good care of your Jars and lids and they will last a long time.
- No garden needed: For the most part, grow them year-round, indoors. I do not have air conditioning, so there are some times during the summer that I skip sprout growing because it is too warm in the house.
- Fresh on demand: No more wilted greens in the fridge. In fact, there are many times that I prefer them to lettuce on a sandwich or salad.
It’s one of the simplest ways to add fresh, living nutrition to your meals.
What Happens When a Seed Sprouts? (The Science)
When you add water to a seed, it “wakes up.”
This process—called germination—triggers a cascade of changes:
- Enzymes activate, breaking down stored nutrients
- Anti-nutrients decrease (like phytic acid, which can block mineral absorption)
- Nutrients become more bioavailable, meaning your body can use them more easily
In short: sprouting transforms a dormant seed into a more digestible, nutrient-rich food.
Best Seeds for Sprouting (Beginner-Friendly Picks)
Easiest Sprouts to Start With
If you’re new to growing sprouts, start here:
- Broccoli sprouts (my favs for their nutrition powerhouse qualities)
- Alfalfa (mild and versatile)
- Radish (peppery and fast-growing)
- Lentils (hearty and filling)
- Mung beans (great for stir-fries)
Seeds to Avoid
Not all seeds are safe to sprout:
- Seeds labeled “treated” or non-food grade
- Certain beans like raw kidney beans (can be toxic when sprouted improperly)
Look for seeds specifically labeled “sprouting seeds.”
Important! Growing and Using Sprouts Safely
Growing Sprouts:
Because sprouts grow in warm, moist environments, they can pose a food safety risk if handled improperly, including Salmonella, E. coli, and Listeria monocytogenes.
- Always use clean equipment
- Rinse regularly and thoroughly
- Ensure proper drainage and airflow
- Discard if there’s any off smell or slimy texture
Using Sprouts:
Always wash sprouts thoroughly prior to eating them. (This is an excellent practice for any raw produce.) This Medanta article also suggests soaking (cleaning) seeds with pure vinegar for 15 minutes to reduce food poisoning risk. This practice was discovered during my sprout research, and I will try this in my next sprout run. As long as the seeds still sprout, I think it will be worth the extra step.
Sprouts are nutrient-packed—but their warm, moist growing conditions can also harbor harmful bacteria. High-risk groups like young kids, older adults, pregnant women, or anyone with a weakened immune system should skip them raw.
Which leads to another way to reduce the chance of encountering these bacteria — by cooking sprouts by sautéing, lightly steaming or lightly stir frying. According to Medanta (n.d.), Sprouts: Raw vs cooked—Nutrition value and health benefits, you may loose some of the Vitamin C and B Vitamins, but if cooked just lightly you will retain many of the minerals, kill harmful bacteria, and make the sprouts easier to digest.
(Food safety agencies emphasize careful handling of raw sprouts due to potential bacterial contamination (U.S. Food and Drug Administration, 2023; Centers for Disease Control and Prevention, 2024))
What You Need to Grow Sprouts at Home
You don’t need anything fancy. You may need to purchase a few things like the mason jars if you do not currently have them. I would definitely recommend the mesh lids, but go ahead and get started with some cheesecloth or other clean thin cloth (that will drain water well) and whatever clean glass jar you can find. I’ll add links in a few items that follow for you. (These are Amazon affiliate links that I’ve put together to help you find supplies. Prices are always the same as if you searched on your own.)
- A mason jar – either quart size or 64 ounce (1/2 gallon). I prefer 1/2 gallon size so sprouts have room to breathe and grow.
- A mesh lid or cheesecloth + rubber band
- Clean, filtered water
- Sprouting seeds (organic preferred)
- A sturdy bowl or rimmed plate for draining sprouts
That’s it. No soil. No garden. No full sun or gardening experience required. Just daily rinsing and draining, with some filtered sun to green things up.
Printable Instructions:
Growing Sprouts
Equipment
- OR Cheesecloth
- A sturdy bowl or rimmed plate for draining sprouts
Ingredients
- 1-2 tbsp sprouting seeds your choice
- clean water to fill and then rinse
Instructions
Day 1: Soak your seeds
- Using a clean mason jar, quart size or 1/2 gallon, add 2 tsp seeds for quart size, 1 1/2 tablespoons seeds for 1/2 gallon size.
- Fill with a few inches of water, cover jar with mesh lid or cheese cloth/rubber band and store in a dark cool place (like your pantry) for 6 – 12 hours depending on seed size. Small Seeds (Broccoli, Alfalfa, Clover): 6-8 hours. Legumes (Lentils, Mung Beans, Chickpeas): 8–12 hours. Do not over soak.
Days 2: Rinse and Drain Soaking Water
- Drain the soaking water. Rinse, swish, and drain seeds 2 to 3 times. Shake out water from the sprout jar and place upside down in a sturdy bowl or rimmed plate to allow residual water to drain out.
- Store jar tilted upside down for airflow in a cool, dark place (like your pantry). You can also store horizontally. You are looking good airflow here.
- Rinse, swish, and drain again another 1 to 2 times on day 2.
Days 3 – 4: Rinse and Drain 2 – 3 times per day.
- Rinse and drain 2 – 3 times per day as you did on day 2.
- Each day check the sprout length. If the sprouts need more sprouting time (less than an inch, no real leaves showing), put them back in your cool, dark storage location after rinsing and draining, again tilted upside down for airflow or lay horizontally. They should be ready for a little light by day 4, but depending on the seed, that could happen a little sooner.
- When the sprouts are about 1 inch or more in length and show small leaves, it's time to give them a little light. Place in indirect light, never on a hot window sill.
- Whether the sprouts are getting some light or were placed back in storage, rinse with fresh water 2–3 times per day. And again, always drain thoroughly.
Day 5: Harvest
- Once sprouts have had a little time to green up, give them a rinse. Let them dry before storing in the refrigerator. Use within 3 – 5 days.
Final Thoughts: Start Small, Grow Something Powerful
There’s something quietly amazing about turning a handful of seeds into fresh food in just a few days.
No garden. No complexity. Just curiosity—and a jar on your counter.
FAQ: Growing Sprouts at Home
How long do sprouts take to grow?
Most are ready in 3–5 days, depending on the seed.
Do sprouts need sunlight?
Nope. They grow perfectly well in indirect light or even a dim kitchen. In fact, it is best not to leave them in direct sunlight as they may get too hot.
Can you grow sprouts without a jar?
Yes—sprouting trays or containers work too, but jars are easiest for beginners.
How do you store sprouts after harvesting?
Keep them in the fridge in a breathable container. You can even keep them in the growing jar with the breathable, mesh lids. Buy extra lids and jars so you can get another batch started! Best used within 3–5 days.
What are common mistakes and how do I fix them?
A few things can go wrong—but they’re easy to avoid:
- Using the wrong seeds → Choose sprouting-safe varieties
- Over-soaking seeds → Stick to recommended times: Small Seeds (Broccoli, Alfalfa, Clover): 6-8 hours. Legumes (Lentils, Mung Beans, Chickpeas): 8–12 hours.
- Poor drainage → Always drain fully
- Not rinsing enough → Aim for 2–3x daily
Can you suggest good sprout growing supplies?
Yes—sprouting trays, kits, and seeds can be found in my curated list here: https://a.co/d/03rGpE8d (my Amazon Storefront collection)
Dial these in, and you’ve got it.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
- American Heart Association. (2022, June 7). Tiny sprouts provide big nutrition. https://www.heart.org/en/news/2022/06/07/tiny-sprouts-provide-big-nutrition
- Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., Leschik-Bonnet, E., Müller, M. J., Oberritter, H., Schulze, M., Stehle, P., & Watzl, B. (2012). Critical review: Vegetables and fruit in the prevention of chronic diseases. European Journal of Nutrition, 51(6), 637–663. https://doi.org/10.1007/s00394-012-0380-y
- Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences, 94(19), 10367–10372. https://doi.org/10.1073/pnas.94.19.10367
- Gan, R. Y., Lui, W. Y., Wu, K., Chan, C. L., Dai, S. H., Sui, Z. Q., & Corke, H. (2017). Bioactive compounds and bioactivities of germinated edible seeds and sprouts: An updated review. Trends in Food Science & Technology, 59, 1–14. https://doi.org/10.1016/j.tifs.2016.11.010
- Hung, P. V., Hatcher, D. W., & Barker, W. (2011). Phenolic compounds and antioxidant capacity of sprouted grains. Food Chemistry, 126(2), 459–465. https://doi.org/10.1016/j.foodchem.2010.11.015
- Medanta. (n.d.). Sprouts: Raw vs cooked—Nutrition value and health benefits. https://www.medanta.org/patient-education-blog/sprouts-raw-vs-cooked-nutrition-value-and-health-benefits
- Schlemmer, U., Frølich, W., Prieto, R. M., & Grases, F. (2009). Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Molecular Nutrition & Food Research, 53(S2), S330–S375. https://doi.org/10.1002/mnfr.200900099
- Zhang, Y., Talalay, P., Cho, C. G., & Posner, G. H. (1992). A major inducer of anticarcinogenic protective enzymes from broccoli. Proceedings of the National Academy of Sciences, 89(6), 2399–2403. https://doi.org/10.1073/pnas.89.6.2399
- U.S. Food and Drug Administration. (2023). Raw sprouts: What you need to know. https://www.fda.gov/food/food-safety-education/raw-sprouts-what-you-need-know
- Centers for Disease Control and Prevention. (2024). Sprouts: What you should know. https://www.cdc.gov/foodsafety/foods-linked-illness.html
Shop This Post
Seeds:
Organo Republic Broccoli Sprouting & Microgreens Seeds – Non-GMO, Heirloom Sprout Seeds
Nature Jim’s Organic Broccoli Sprouting Seeds
Nature Jim’s Sprouts Organic Salad Mix – Alfalfa, Radish, Clover Seed
Jars:
Ball Quart Size Wide Mouth Glass Mason Jars
Elementi Sprouts Growing Kit for Wide Mouth Mason Jars
Sprouting Bag:
Sproutman’s® Sprout Bag
Kales Up! Easy-To-Grow, Nutritious Greens
Kale, along with cabbage, collards, and brussels sprouts, is a member of the the Brassica family, has become symbolic of healthy eating, and it’s for good reason – kale packs a punch.
We have a short season out here in the Pacific Northwest. Figuring out when to get started in the garden can be a challenge and sometimes just plain guesswork. It’s not unusual to have a late frost in early June. But luckily, kale can be started even with a cool spring. That’s why nutritious kale can make a great choice for early planting in cooler regions.
(Tip: Use the interactive USDA Plant Hardiness Zone Map to plug in your zip code and find the plant hardiness zone for your location.)
Planting Kale
When to plant:
- Kale prefers cooler temperatures, so they make great plants to start in the spring or late summer or early fall.
- Like collards a light frost can “sweeten” the leaves.
How to plant:
- Plant seeds as soon as the soil can be worked in early spring.
- Kale likes to be planted in a sunny location in moderately moist soil during cooler weather.
- Plant seeds 6 inches apart in rows 18 to 24 inches apart.
- Cover with 1/8 in of fine soil, well pressed down.
- These plants should germinate in 1 to 2 weeks, depending upon the weather and the soil warmth.
- Thin plantings to 18 to 24 inches apart in rows 2 – 3 feet apart. (Kale will be less buggy if they have a little room around them.)
- Keep soil moderately moist during germination.
- Harvest outer leaves when plant is established, about 3 – 5 inches length. Depending on the variety of kale, this will take about 30 to 50 days after planting.
- (Tip:) You can start kale seeds inside 4-6 weeks before your last frost date. Plant 1-2 seeds per starter cup, 1/4 inch deep in good seed-starting mix or compost.
- Plant kale again in late July through August for fall and winter crops.
Buying Kale
When buying kale, buy organic kale whenever possible. According to the Environmental Working Group (EWG), “Leafy greens’ popularity as health foods rich in vitamins and antioxidants has soared in recent years. At the same time, the amount and type of pesticide residues on kale and other greens has expanded significantly.” Unfortunately, leafy greens like kale are widely contaminated with DCPA, a pesticide which the EPA classified as a possible carcinogen in 1995.
Look for sturdy, fresh leaves with no wilting or discoloration. You can buy in bunches or chopped bagged kale. Chopped kale may have stem pieces included, whereas you can remove stems (which tend to be chewy) from fresh bunches or kale.
How to Use Kale
Kale is great in smoothie or simply sautéed in avocado oil and garlic, and perhaps some shallots as well. When sautéing, it’s good to pull the leaves from the stems since the stems tend to be chewy. If you are using kale for smoothie, you can leave the thinner stems on if you like. The blender will do most of the “chewing” for you.
And here’s a great idea from Hartford Healthcare Senior Services:
Kale quinoa bowl: Mix sautéed kale with quinoa, roasted veggies and your favorite protein, then drizzle with tahini or dressing.
Why Kale Is Considered a “Superfood”
According to studies from PubMed Central – National Institutes of Health, from a scientific perspective, kale earns this label because it combines:
- High micronutrient density
- Broad-spectrum phytonutrients
- Low calorie load
- Bioactive compounds with disease-preventive potential
Peer-reviewed literature explicitly highlights kale as rich in:
“vitamins… minerals… glucosinolates, polyphenols, carotenoids, flavonoids, and chlorophylls”
Vitamins and Minerals in Kale
Core nutritional profile (per ~1 cup raw, ~21 g)
- Calories: ~7–8
- Fiber: ~1 g
- Protein: ~0.6 g
Key micronutrients (% Daily Value)
- Vitamin K: ~68% DV
- Vitamin C: ~22% DV
- Vitamin A: ~6% DV
- Manganese: ~8% DV
- Smaller amounts: folate, B6, calcium, potassium, magnesium, iron
Kale is considered nutrient-dense because it delivers high micronutrients with very low calories.
Kale is exceptionally rich in:
- Vitamins: K, C, A, B-complex
- Minerals: calcium, potassium, iron, magnesium
- Phytonutrients: glucosinolates, carotenoids, flavonoids, polyphenols
What makes kale unique is not just its vitamin content—but its complex phytochemical profile, especially sulforaphane-producing glucosinolates, which are strongly linked to health benefits in research.
Final Thoughts
The bottom line is kale is an excellent choice that’s fairly easy to grow in colder climates and late season gardens. Even if you are not a gardener, grab a bunch on your next visit to a farmer’s market or produce section of your store to reap the benefits of this superfood.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
Gunnars, K. (2025, April 15). 9 health benefits of kale. Healthline.
https://www.healthline.com/nutrition/10-proven-benefits-of-kale
Watson, S. (n.d.). Kale: Health benefits, nutrition, and tips. Medical News Today.
https://www.medicalnewstoday.com/articles/270435
NutritionValue.org. (n.d.). Kale, raw – nutritional value.
https://www.nutritionvalue.org/Kale%2C_raw_nutritional_value.html
Šamec, D., Urlić, B., & Salopek-Sondi, B. (2020). Kale (Brassica oleracea var. acephala) as a superfood: Review of the scientific evidence. Cogent Food & Agriculture, 6(1), 1811048.
https://doi.org/10.1080/23311932.2020.1811048
Nutritional and health-promoting properties of kale: A review. (2025). PubMed Central (PMC).
https://pmc.ncbi.nlm.nih.gov/articles/PMC12610807/
Hartford HealthCare Senior Services. (n.d.). Newsroom article.
https://hhcseniorservices.org/health-wellness/news/newsroom-detail?articleId=62165&publicid=395
Magnesium – One Seed, One Green, One Whole Grain
How to Hit Your Daily Magnesium Target with Food
Quick Takeaway
- Aim for 310–420 mg/day total
- Prioritize food sources first
- Use supplements only if needed
I’ve been a user of supplements for a while. I think they’ve helped me in many ways when I had some issues that required a little bit more nutrition. There are some nutrients that I continue to take just because I find that they’re hard to get in food or I’ve had difficulty finding them in food. But as I study foods and nutrition in regards to wellness, I’ve slowly started to wean off of supplements and try and find my nutrients in the foods that I eat.
Today I realized that I had run out of my magnesium supplement. I thought to myself, “What foods do I have available where I can actually get my nutritional needs met through real food?” So I went on a mission to do some research on that and this is what I found out.
First of all, how much magnesium do I really need on a daily basis? So I asked the question: How much magnesium do I need every day?
It turns out the amount of magnesium you need each day depends mostly on age and sex assigned at birth. Here are the standard recommendations from the National Institutes of Health:
- Women 19+: ~320 mg/day
- Pregnancy: 350 – 360 mg/day
- Men 19+: ~400 mg/day
So why is magnesium so important?
Magnesium is involved in more than 300 biochemical reactions in the body and is essential for energy production, muscle and nerve function, blood sugar regulation, and bone health.
- Helps convert food into usable cellular energy (ATP)
- Supports proper muscle contraction and relaxation
- Plays an important role in nerve signaling and nervous system function
- Helps maintain a healthy heart rhythm and supports blood vessel function
- Contributes to strong bones and healthy calcium metabolism
- Supports healthy blood sugar regulation and insulin function
- Promotes relaxation and may help support better sleep quality
- Necessary for protein synthesis, DNA production, and cell repair
- Helps support healthy blood pressure and circulation
- Plays a role in healthy brain and neurological function
The best discovery of the day was that I could reach my magnesium requirements with some of the foods that I already love! Foods like:
- pumpkin seeds (~150 mg per ounce)
- Spinach (~150 mg per cooked cup)
- dark chocolate (~65 mg per ounce per 1 ounce serving)
- Legumes, like chickpeas (~40-80 mg per ½ cup serving)
- Add in some whole grains like a cup of brown rice (~ 80 mg per cup), and you can easily hit daily targets for magnesium.
How you can add magnesium to your meals:
Here’s an example of meals that can help you have a magnesium-rich day:
Breakfast
- Oatmeal (1 cup cooked) → 60 mg
- Pumpkin seeds (1 oz, 3 tablespoons) → ~ 150 – 190 mg
Subtotal: 210 mg
Lunch
- Spinach salad (1 cup cooked spinach) → 150 mg
- Chickpeas (½ cup) → 40 mg
Subtotal: 190 mg
Running total: 400 mg
Snack
- Dark chocolate (70–85% cacao dark chocolate)
one large square (1 oz) or roughly 1/4 of a standard 4 oz bar) → 65 mg
Running total: 465 mg
Dinner
- Salmon (3 oz) → 25 mg
- Brown rice (1 cup cooked) → 85 mg
Daily total: 575 mg
Here’s an easy breakfast idea that is high magnesium AND high protein.
Base
- 1 cup cooked oats (use rolled oats or steel-cut)
- ~6g protein | ~60 mg magnesium
Protein Boost
- ½–1 cup cottage cheese
- +13–28g protein
- 1 tbsp chia seeds
- +2g protein | +40 mg magnesium
- Optional: 1 scoop protein powder (if you want it very high protein)
- +15–25g protein
Magnesium Boosters
- 2 tbsp pumpkin seeds
- ~150 mg magnesium
- 1 tbsp almond butter
- ~45 mg magnesium
Smart Carbs + Fiber
- ½ cup blueberries
- OR sliced banana for creaminess + potassium
Flavor + Functional Add-Ins
- Cinnamon (blood sugar balance)
- Vanilla extract
- Pinch of sea salt (enhances flavor)
Estimated Nutrition (without protein powder)
- Protein: ~22–35g
- Magnesium: ~250–300 mg
- Fiber: ~10–15g
(That’s a big chunk of your daily magnesium needs in one meal.)
High Magnesium + High Protein Power Oat Bowl
Ingredients
- 1 cup cooked oats rolled or steel-cut
- ½ –1 cup cottage cheese
- 2 tbsp pumpkin seeds pepitas
- 1 tbsp chia seeds
- 1 tbsp almond butter
- ½ cup blueberries or ½ banana, sliced
- ½ tsp cinnamon
- ½ tsp vanilla extract optional
- Pinch sea salt
- 1 scoop whey protein powder optional
- OR
- 1 scoop vegan protein powder optional
Instructions
- Cook oats according to package directions or reheat precooked oats in a pan on the stovetop or in a microwave if short on time.
- Once cooked, stir in cinnamon, vanilla, and a pinch of salt.
- Let oats cool slightly, then fold in almond butter and then cottage cheese or simply spoon on top.
- Add blueberries and/or banana — any fruit will do really.
- Top with pumpkin seeds, chia seeds.
- Mix gently and enjoy warm.
Recipe Notes
- Stir cottage cheese in after cooking for a creamy, almost cheesecake-like texture
- Toast pumpkin seeds lightly → better flavor + crunch
- If you want it sweeter without sugar: mash banana into the oats while cooking
- Want it savory? Skip fruit, add egg + greens + everything bagel seasoning
Final Thoughts: It really is easy to get a good amount of magnesium from food
By incorporating a few simple foods every day, even chocolate, you can help your body get the magnesium it needs to function as it’s best. Choose whole grain, greens, legumes and nuts to help you reach that goal. Hey, and if chocolate is a part of that (let’s go sugar-free folks!), I’m in.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
- National Institutes of Health. Magnesium – Consumer Fact Sheet. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- National Institutes of Health. Magnesium – Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- National Center for Biotechnology Information. Magnesium in Health and Disease (StatPearls). https://www.ncbi.nlm.nih.gov/books/NBK519036/
- Cleveland Clinic. Magnesium Deficiency: Symptoms, Causes & Treatment. https://my.clevelandclinic.org/health/diseases/23264-magnesium-deficiency
- Harvard T.H. Chan School of Public Health. Magnesium. https://nutritionsource.hsph.harvard.edu/magnesium/
Top 5 Brain Benefits of Meditation
I’ve been an on and off meditator for most of my adult life. For the past two years, I’ve been more on than off. I’ve used it to calm my overactive brain, stop the constant rushing feeling that is all too prevalent in our culture, and move through some old stuck stuff. I knew it felt good, but I didn’t realize how much it was helping my nervous system and brain until the other day.
I am a regular walker and on my return trip a friend was driving by and as they came up behind me on the road, they noticed me and honked. I smiled and waved as they past me by and then had a huge realization. Not that long ago, that honk would have completely jolted me and left me waving back but with my heart thumping. I realized that none of that happened. I simply just waved. No huge bodily reaction. I think it is because my meditation practice has actually become a practice, not just a every once in while whim.
We are hearing a lot about the benefits of meditation these days and can sense that it is indeed good for us to be quiet and check in in the course of a day. But what does science say? Why does it help?
Here are five of the most strongly supported benefits of meditation from modern neuroscience research. These findings come from brain imaging (MRI, fMRI), EEG studies, and controlled mindfulness trials. Research shows that even beginning meditators can reap the benefits.
Summary (Neuroscience consensus)
Meditation appears to:
- Rewire brain structure (neuroplasticity)
- Reduce stress reactivity
- Improve attention and focus
- Decrease rumination and mental noise (overthinking)
- Enhance memory and emotional regulation
1. Structural Brain Changes (Neuroplasticity)
Meditation can physically reshape the brain.
- Studies show increased gray matter density in regions linked to learning, memory, and emotional regulation.
- In one landmark study, patients in an 8-week mindfulness program showed increased gray matter in the hippocampus (memory and learning) and reduction in the size of the amygdala (fear and stress center).
Why it matters:
These structural changes suggest meditation strengthens brain areas responsible for resilience, emotional balance, and cognition.
2. Reduced Stress and Emotional Reactivity
Meditation changes how the brain responds to stress.
- It reduces activity in the amygdala, the brain’s threat-detection system.
- It also strengthens connections between the prefrontal cortex (rational thinking) and the amygdala, improving emotional control.
Result:
People who meditate tend to react less impulsively to stress and recover emotionally faster.
3. Improved Attention and Focus
Meditation functions like training for the brain’s attention system.
- A 2025 study found 30 days of mindfulness meditation improved attentional control and reaction speed across all age groups.
- Neuroimaging shows increased activity and thickness in the prefrontal cortex and anterior cingulate cortex, both crucial for sustained attention.
Result:
Better concentration, reduced distractibility, and improved cognitive performance.
4. Reduced Rumination and Overthinking
Meditation quiets the brain network responsible for wandering thoughts.
- It decreases activity in the default mode network (DMN) — the brain system active during mind-wandering and self-referential thinking.
Why this matters:
Overactive DMN activity is linked to anxiety and depression. Meditation helps people stay present instead of stuck in mental loops.
5. Better Memory and Emotional Regulation
Meditation influences deep brain structures.
- A 2025 neuroscience study using intracranial recordings showed meditation alters activity in the hippocampus and amygdala, regions central to memory and emotional regulation.
Implication:
Meditation may improve memory formation and emotional resilience.
Try It for Yourself!
Research shows that even beginning meditators can reap the benefits. My favorite meditation app is from UCLA Mindfulness. This free app has all the recorded guided meditations of the UCLA Mindfulness program AND a timer to meditate on your own. It also includes videos explaining how to get started, meditation postures, and the science of mindfulness. Be sure to check out the live guided meditations through their program site: https://www.uclahealth.org/uclamindful. Diana Winston, director of UCLA Mindful, explains the science behind mindfulness in this YouTube video: Mindfulness for Health and Wellbeing | Diana Winston | UCLAMDChat.
Another popular app is Insight Timer. I use the free version (and most people do), which has plenty of guided meditations, sleep tracks, and more. You can also listen in on a browser without the app if you prefer. A few of my favs are Meredith Hooke, Sarah Dion Brooks-Shriver, and the smooth jazz-voiced DavidJi.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
JAMA Network
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … Haythornthwaite, J. A. (2014).
Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
https://doi.org/10.1001/jamainternmed.2013.13018
Healthline
Healthline. (n.d.).
12 science-based benefits of meditation.
https://www.healthline.com/nutrition/12-benefits-of-meditation
Hölzel, B. K., Carmody, J., Evans, K. C., Hoge, E. A., Dusek, J. A., Morgan, L., … Lazar, S. W. (2011).
Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 11–17.
https://doi.org/10.1093/scan/nsq034
And
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011).
Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006.
Psych Central
Psych Central. (n.d.).
10 benefits of meditation.
https://psychcentral.com/health/benefits-of-meditation
UC Davis Health
UC Davis Health. (2022).
10 health benefits of meditation and how to focus on mindfulness.
https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12
PubMed Central (PMC)
PubMed Central. (n.d.).
Reducing healthcare burnout through meditation: Benefits and challenges.
https://pmc.ncbi.nlm.nih.gov
Harvard Health
Harvard Health Publishing. (n.d.).
What meditation can do for your mind, mood, and health.
https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health
DarwynHealth
DarwynHealth. (n.d.).
Evidence-based benefits of meditation: A look at the research.
https://www.darwynhealth.com
Do Blue Light Glasses Work?
If you’re anything like me, you’re trying to protect your sleep … while also not giving up your nighttime eReader ritual. That cozy, end-of-day reading time feels non-negotiable — but so does better sleep.
So I started wondering: could blue light glasses (sometimes referred to as “blue-blockers”) be the middle ground?
As it turns out, they just might help — at least in certain ways.
First of all, how do blue light glasses work?
Blue light glasses filter out part of the blue wavelengths of light before they reach your eyes. That’s the simple version—but the deeper explanation involves optics, brain chemistry, and circadian biology.
The basics: they filter specific wavelengths.
Visible light includes many colors, each with a different wavelength. Blue light sits roughly in the 400–480 nanometer range, and blue-blocking lenses are coated or tinted to absorb or reflect some of those wavelengths. This is why many blue light glasses look slightly yellow, orange, or red — these can be more effective than clear or lightly tinted lenses.
The biological mechanism: blue light affects your brain, not just your eyes
Blue light plays an important role in regulating your circadian rhythm (your internal clock).
Here’s what normally happens:
- Blue light hits special receptors in your retina
- Those receptors signal your brain’s clock (hypothalamus)
- This suppresses the hormone melatonin
- Melatonin suppression keeps you awake and alert
When blue light glasses filter out that blue light:
- Less signal reaches your brain
- Melatonin production increases
- Your brain shifts toward “sleep mode”
This is why they’re often marketed for nighttime use.
What they probably do NOT do: reduce eye strain
Some people turn to blue light glasses to reduce eye strain from staring at screens. Unfortunately, contrary to popular marketing, research shows:
Blue light blocking glasses do not significantly reduce eye strain compared to normal lenses ([Scientific American][5])
Eye strain is mainly caused by:
- Reduced blinking
- Focusing fatigue
- Dry eyes
- Long periods of near work ([Live Science][3])
Not the blue wavelength itself.
Most plausible benefit: improving sleep timing
Blue light exposure in the evening can disrupt your sleep-wake cycle by delaying melatonin release.
Blocking blue light before bed may help your brain wind down naturally.
This is especially true if you:
- Use screens late at night (like me), including TV (not like me).
- Are exposed to bright LED lighting after sunset
- Have circadian rhythm or sleep issues
How to choose a pair of blue-light blocking glasses
At this time, there are no universal regulatory standards governing the term “blue-light blocking.” In other words, it’s largely a marketing label. Because it isn’t strictly regulated, the quality, filtration range, and overall effectiveness of blue light lenses can vary significantly between brands.
When evaluating a pair, look for these specs:
- Clear wavelength specifications — Ideally, the lens should specify its cutoff range, commonly within 400–480 nanometers (nm).
- Stated percentage of blue light filtered —
- Daytime lenses: typically block about 10–30%
- Evening/night lenses: often block 80–100%
- Transparency in testing data — Reputable brands will clearly state which part of the spectrum is reduced and how that was measured.
- Flexible return policies — Individual responses vary, so the ability to test them risk-free matters.
Without standardized labeling requirements or recognized certifications (such as ISO or ANSI benchmarks specific to blue-light filtration), it can be difficult to independently verify whether a lens performs as advertised.
Lens color can make a difference
The amount of blue light blocked depends on the lens color depth and spectral cutoff, but here are evidence-based general ranges:
🟡 Yellow / Light Orange Lenses
Typical blue light reduction: ~10–50%
- Usually filter the higher-energy blue range (around 400–450 nm)
- Often designed for daytime screen use
- Minimal impact on overall color perception
- May reduce glare, but typically do not significantly affect melatonin suppression
Best for: Office work, reducing digital glare, mild comfort support
🟠 Dark Orange / Amber Lenses
Typical blue light reduction: ~60–95%
- Block most wavelengths below ~500 nm
- Significantly reduce light in the melatonin-sensitive range (≈460–480 nm)
- Stronger circadian support in the evening
- Noticeable color distortion (whites appear orange)
Best for: 2–3 hours before bedtime
🔴 Red / Dark Red Lenses
Typical blue light reduction: ~95–100%
- Block virtually all blue light (400–500 nm)
- Often also reduce some green light
- Maximal support for preventing melatonin suppression at night
- Strong color distortion (environment appears red/rose tinted)
Best for: Nighttime use when protecting circadian rhythm is the priority
Why the Difference Matters
Human melatonin production is most sensitive to light in the ~460–480 nm range (the peak sensitivity of intrinsically photosensitive retinal ganglion cells). Lenses that only block part of the blue spectrum may reduce glare but won’t fully prevent circadian disruption.
Choose based on need:
- For work or school: Light yellow lenses reduce harsh glare without distorting color.
- For evening screen use: Dark orange lenses significantly reduce melatonin suppression. This is probably the best choice. It blocks 60 – 95% of the blue light, but you can still see pretty well for most tasks.
- For maximum sleep support: Red lenses provide near-total blue light elimination.
My final take on the blue light matter
When it comes down to it, I believe the dark orange lens glasses may be the most useful for blocking blue light when used within a few hours of your usual bedtime. But still, we need to consider the fact that sometimes the best thing to do is to turn off the devices. Not easy to do, I know. My favorite device is my old iPad with my Kindle app!
Also, consider your caffeine consumption beyond early afternoon as another possible culprit and try to reduce that by going with decaf (which still has some caffeine, but not nearly as much as a regular cup of joe). Another source of caffeine is my beloved chocolate. I refuse to give that up (because I love it AND it has a lot of magnesium), so I have moved that to earlier in the day. High intensity exercise later in the day can sometimes make it hard to wind down on time for bed, but a nice warm soak in the tub or a warm shower can signal snuggle time.
I’m not much of a TV watcher, unless I can find a great mystery, but I do like to read my eBooks. So after my research I’ve decided to be conscious of my caffeine intake, try to squeeze in a relaxing wind down bath now and again, and get a pair of the orange lens blue light blockers for those nights when I really want to read and eBook.
Sleep well, my friends!
Where to find blue light blocking glasses
Amazon has a pretty good selection of blue light blocking glasses. Here’s a link to their collection.
Chickpeas: A Plant-Based Protein Powerhouse + Simple Hummus Recipe
Ever wonder why chickpeas seem to show up in so many healthy recipes?
These small legumes have been nourishing people for thousands of years—and for good reason.
Chickpeas (also known as garbanzo beans) are a type of legume that originated in the Middle East and Mediterranean regions. They’ve been a staple food for over 7,000 years and remain one of the most widely consumed plant-based proteins in the world today.
Why It’s Good for You
- Heart health: Rich in soluble fiber, which may help lower LDL cholesterol
- Blood sugar balance: Low glycemic index helps prevent spikes and crashes
- Gut health: Feeds beneficial gut bacteria through prebiotic fiber
- Plant-based protein: Supports muscle maintenance and satiety
- Nutrient density: High in folate, iron, and magnesium
Nutritional Snapshot
Per 1 cup cooked chickpeas:
- Calories: ~270
- Protein: ~14–15g
- Fiber: ~12g
- Key nutrients: Folate, iron, magnesium, potassium
Standout nutrient: Folate
Folate plays a key role in cell repair and DNA synthesis, making it especially important for overall cellular health.
How It Works in the Body
The combination of fiber and protein in chickpeas slows digestion, which helps stabilize blood sugar levels and keeps you feeling full longer. Their prebiotic fibers also support a healthy gut microbiome, which plays a role in digestion, immunity, and even mood regulation.
Did You Know?
Chickpeas were one of the earliest cultivated crops, dating back over 7,000 years in the Fertile Crescent.
Sometimes the most powerful nutrition comes from the simplest foods—chickpeas are a reminder that health doesn’t have to be complicated.
How to Use It
- Toss into salads for added protein and texture
- Blend into hummus or spreads
- Add to soups and stews for heartiness
- Roast with spices for a crunchy snack
- Mix into grain bowls or veggie dishes
When you are looking for a satisfying dip, look no further than hummus.
When blended into hummus, chickpeas:
- Provide a creamy texture thanks to their starch + fiber
- Act as a nutrient carrier for olive oil, tahini, garlic, and lemon
- Create a balanced snack with protein + healthy fats + fiber
And as promised, here is my favorite hummus recipe:
Creamy Hummus
Equipment
Ingredients
- 1/2 cup Once Again Organic Tahini
- 1/2 cup water
- 1/4 cup lemon or lime juice
- 2-3 cloves garlic
- 1 tsp salt
- 1 pinch paprika
- 2 tbsp fresh chopped Italian parsley or lemon balm
- 1 tbsp extra virgin olive oil
- 2 cups cooked or canned chick peas, drained
Instructions
- Put ingredients in a blender or food processor.
- Blend until smooth.
- Place in an airtight container and refrigerate.
Recipe Notes
- Try adding a small amount, about 1/4 cup of roasted red peppers for a delicious savory hummus.
- Try using the lemon balm instead of Italian parsley. Both are good, but fresh lemon balm from the summer garden is my absolute favorite.
- Sprinkle smoked paprika on top.
- Use within 3 – 5 days.
Keep Learning
For deeper exploration, check out the sources below from peer-reviewed research, trusted health institutions, or other evidence-based articles:
FAO; Harvard T.H. Chan School of Public Health; USDA FoodData Central; The Lancet; American Journal of Clinical Nutrition; American Heart Association; National Institutes of Health; and peer-reviewed journals including Nutrients and Archives of Internal Medicine.
Highly Recommended Program
Overwhelm Rescue Worksheet Bundle
Includes 7-Page Worksheet, 10-page Guide, and Bonus 2 Self-Care Tracker pages and a Journal Page. 20 Printable PDF pages - instant download. Available through Kit.com