Change Your Greens For Sprouts To Meet Your Daily Vitamin Quota


“Let food be they medicine and medicine be thy food.” Hippocrates


Sprouts and Microgreens
Sprouts and Microgreens

Certain B-vitamins increase 1200 percent during the germination process.   Because sprouts also contain an abundance of highly-active antioxidants that prevent DNA destruction that also protect us from the ongoing effects of aging and cellular breakdown.  Sprouts like alfalfa, radish, broccoli, clover and mung bean contain concentrated amounts of petrochemicals that can protect against disease.  Johns Hopkins found that broccoli sprouts contain a substance called sulforaphane, a compound that helps mobilize the body’s natural cancer-fighting resources to reduce the risk of developing cancer.  Sprouts also contain a high source of fiber.  Many sprouts also contain plant estrogen’s, which have been helpful in controlling hot flashes, menopause, PMS symptoms and fibrocystic breast .  Alfalfa sprouts are a good source of another compound, saponins.  Saponins lower the bad cholesterol and fat but not the good HDL fats, and also stimulate the immune system by increasing the activity of natural killer cells such as T-lymphocytes and interferon.


A simple way to improve your nutrition is to change out some of your lettuce for sprouts and/or microgreens in your salad, or on burgers, sandwiches or tacos.  You may also drop them in your smoothies.

Red Cabbage microgreens have a high concentration of ascorbic acid (Vit C)

Cilantro has the highest amount of caratenoids lutein and beta-carotene

Sunflower sprouts are high in phytosterols, which can lower cholesterol

Alfalfa is a good source of  Vitamins A, B, C, D, E, F and K

Wheatgrass is high in Vitamins B, C, E and many minerals

Lentil sprouts contain 26 percent protein and can be eaten without cooking

Brussels sprouts cooked, contain more than 240 percent of the recommended (RDA) for Vitamin K1, and nearly 130 percent of the RDA for Vitamin C.  They are a good source of fiber, manganese, potassium, choline, B vitamins, antioxidants and other health promoting phytochemicals.

Want to know a little more about this awesome resource for super nutrition? This is a practical guide with information on sprouts and sprouting methods.  Try this book by Ann Wigmore  The Sprouting Book


I am Shirley Noah, I teach the 9 Pillars for Health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.







The Amazing Power of Walking

The Power Of Walking

While many have the best intentions to have a regular exercise program, most have just as many reasons why they don’t perform a regular, structured exercise program.  But, honestly there is not much reason why you don’t have time to walk!  The human body is designed for daily movement, and it is essential for optimal physiological function and well-being.  Consider the following benefits of simply walking.

Power of Walking
Power of Walking


Increased metabolism means not only burning calories, but it means your body will draw more nutrients from your foods and supplements.  This is because the movement effects of walking stimulated the body’s organs.  It also means you should have a desire to drink more water and support your body detoxification and elimination, as well as improve digestion.

Lowers Risk of Cardiovascular Issues

According to a study from Harvard Medical School, walking 20 minutes a day can alleviate the risks of cardiovascular ailments by 30%.  It even projects that it can save Americans billions of dollars a year incurred in health care costs.  Walking is one of the greatest low-impact cardio exercises, enhancing the level of HDL(good) cholesterol, and curbing the production of LDL(bad) cholesterol.

Prevents Cancer

Harvard University of Women’s Health states that walking for 2-3 hours per week lowers the risk for uterine and breast cancer by almost 29% and 4 hours per week decreases the chances to 54%.

Boosts Your Memory

While any exercise that gets your heart pumping is great for your brain, walking plays a greater role in boosting memory.  It also enhances cognitive benefits, boosting academic performance and creativity.

Battles Obesity

Walking is the easiest type of workout although you can increase the pace and kick up the intensity.  Walking 2 mph for one half and hour can help you burn 75 calories.  Push to 3 mph and you can burn 99 calories.  Walking regularly can reap the greatest benefits toward preventing obesity.

Tones Your Butt and Thighs

The most ideal way to tone your thighs and butt is to walk as fast as you can.  Brisk walking tones your glute muscles.   Walking is also better for your spine than running and puts less stress on your disc, and works well for all age groups.


Now that you know walking can aid in improving your metabolism, body shape, energy levels, mental clarity and overall well-being, it is time to stop driving, riding elevators and parking further from the door. Get you some good walking shoes for a step in the right direction.   Get out into nature and walk or hike, and get some much needed fresh air and exert your energy.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.