Fitness4Her

Women's Fitness

Super Benefits of Cruciferous Vegetables

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Eating vegetables every day is essential to a balanced, nutritional diet plan. A combination of fruits, vegetables, proteins, grains and healthy fats will ensure you get all the vitamins and nutrients you need, while keeping your hunger satisfied. A class of super vegetables, known as cruciferous vegetables, are high in fiber, vitamins and phytochemicals that help fight off cancer.

Cruciferous vegetables include Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Kale, Kohlrabi, Mustard Greens, Radishes and Turnips. Eating at least two servings of these vegetables each day will supply your body with much needed nutrients and with a balanced diet that will help you to maintain a healthy weight.

A good source of fiber, cruciferous vegetables will help to keep your digestive system working properly. If you experience excessive gas with these vegetables reduce your serving size and opt for fewer servings a day. Cooking the vegetables, rather than eating them raw will also help in digestion.

Known to reduce inflammation, cruciferous vegetables regulate blood sugar, promote weight loss, enhance heart health and help balance estrogen levels. They are low in calories but high in antioxidants and Vitamins A, C and K. Cruciferous vegetables possess cancer-fighting compounds and improve heart function.

Whether eaten alone or as a side dish, there are several ways to add these super beneficial vegetables to your diet. Roasted, boiled, baked, stir fried or simmered, it’s easy to find a healthy recipe to make any of these vegetables into a meal. But don’t forget that non-cruciferous vegetables have many health benefits, too. Spinach, carrots, cucumbers and zucchini are all non-cruciferous vegetables that are great sources of vitamins and nutrients and make great accompaniments to vegetable or meat dishes.

Variety is the spice of life and also the secret to successful dieting. Strive for a diet that contains a wide variety of fruits, vegetables, proteins, grains and dairy. By varying the foods that you eat, you can be sure of getting the nutrients you need. The best healthy diet should be enjoyable as well as nutritional. Take time to savor every bite and fully indulge in every meal.

Help Yourself to Healthy Snacks

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Every healthy, nutritional diet plan should include snacks. Snacking helps to lower blood sugar levels and can help you lose weight. It’s more about what you eat and how much you eat that makes the difference in whether your snacking habits are a positive or negative component of your overall nutritional consumption.

Healthy snacking doesn’t just mean nibbling on carrot sticks between meals. Although carrots are a delicious in-between meal choice, there are a great variety of healthy foods that can be prepared quickly to satisfy any hunger. You can also split your regular entrée into two servings, eating half at the appointed meal and saving the other half for a mid-meal snack.

One of the latest trends in meals is to have a second breakfast or second lunch. These seemingly new ideas stem from having 5 small meals a day rather than the traditional 3 meal a day plan. The caveat is that the meals must be reduced in size in order to manage your consumption and your weight.

Eating healthy takes planning and the same can be said for preparing healthy snacks. Whether you are on the go, having friends over or just snacking in front of the television, there are a variety of good-tasting, healthy snacks to choose from.

Apple slices with almond nut butter is an excellent choice that can be packaged for an on-the-go snack or dressed up on a platter for sharing. Toss in some nuts for a quick source of protein.
Sliced red bell pepper and guacamole is a delicious indulgence that is packed full of vitamins, nutrients and good sources of fiber. The healthy fat from the guacamole is good for you and still under 200 calories.

Celery sticks with cream cheese looks so elegant when served on a platter. It’s a classic low-carb snack that is great for enjoying alone or with a group.
Hard boiled eggs are excellent sources of protein and low in calories. High in vitamins K2 and B12, boiled eggs will keep your hunger satisfied. It’s an easy, on-the-go snack that’s protein-packed and completely portable.

Turkey or chicken breast slices are great choices for lean protein. Using thin slices, spread with cream cheese, top with a few strips of cucumber or pickle slices and then roll up. Fasten with a toothpick before serving. It’s a yummy snack that will ward off hunger between meals.

Dark chocolate and almonds are a decadent treat that is a great on-the-go snack. Full of antioxidants and flavanols, both are also high in magnesium and taste great. So go ahead, have a couple of snacks, every day.