Winter Vegetables: Brussel Sprouts

Image Credits: kelliesfoodtoglow.com

Benefits of Eating Brussel Sprouts

• Brussel Sprouts are rich in vitamin A, vitamin B6 and vitamin C. Contains an ample amount of copper, dietary fiber, vitamin K, manganese, potassium and flavonoids and polyphenolic compounds.

• This vegetable contains more than 120% of your daily recommended amount of vitamin C. This is very important for your immune system remaining strong. Vitamin C stimulates the production of white blood cells, acts as an antioxidant in the body, reduces oxidative stress and lowers chances of chronic disease.

• With a high level of dietary fiber, Brussel sprouts can help to bulk up stool and promote healthy digestion by reducing constipation and stimulating peristaltic motion. 

• These cruciferous vegetables contain an antioxidant content that reduces oxidative stress caused by free radicals. Free radicals are associated with mutating healthy cells and increasing your risk of cancer.

• Vitamin K is necessary for blood clotting throughout the body. One cup of brussels sprouts contains more than 240% of your daily recommended vitamin K which ensures your blood clots properly. It also protects heart health and boosts bone strength.

• Active ingredients and volatile compounds affect the thyroid gland, its many functions within the body and weight. Brussel sprouts can help to regulate hormone levels in the body, which affect everything from metabolic function to digestive efficiency and energy levels.

• Vitamin C is also an important component in collagen. Which is for the production of skin, muscle and tissue cells. Without proper levels of vitamin C, the body is unable to have a speedy recovery from illness and injury.

• Minerals found in Brussel sprouts include manganese, copper, phosphorous and iron. All are needed to build strong bones and prevent the development of osteoporosis. By preventing bone mineral density loss, the proper diet can keep you feeling healthy and active as you age

• An extremely important mineral in the body, potassium, acts as a vasodilator, reducing the tension and pressure of the blood vessels and arteries, in which relieves strain on the cardiovascular system. This can  possibly lower your risk of heart attack, stroke, atherosclerosis, and coronary heart disease.

• Brussels sprouts contains glucosinolates, which regulate the body’s inflammatory response. It reduces pain from arthritis, gout, oxidative stress and other inflammatory conditions.

• These vegetables contain ample amounts ofB-family vitamins, which includes folate, pantothenic acid, riboflavin, vitamin B2 and others. This makes Brussel sprouts a key part of a healthy metabolism.

• Fiber found in Brussel sprouts stimulate the release of the “full” hormone leptin in the body. This helps slow down cravings, snacking between meals, cleanses your colon and bowels, and eliminates bloating and cramping.

• Brussels sprouts can be dangerous for people who are on blood-clotting medicine, such as warfarin. Because it contains an excessive amount of vitamin K, doubling up can be dangerous and actually lead to cardiovascular complications.

• https://www.organicfacts.net/health-benefits/vegetable/brussels-sprouts.html

Winter Vegetables: Broccoli

Image Credits: drhealthbenefits.com

The Benefits of Broccoli

• A vegetable that is a close relative of cabbage and cauliflower which belongs to the Italica Cultivar group of Brassicaceae family.
•  vitamin A, vitamin B6, vitamin C, vitamin K, dietary fiber, folate, manganese, phosphorus, potassium, selenium, and tryptophan. It is a rich source of glucosinolates, flavonoids and phytonutrients.
• Broccoli may prove to be helpful with cancer by removing extra estrogen from the body. With strong anti-carcinogenic compounds like beta-carotene, diindolylmethane, glucoraphanin, selenium and other nutrients like vitamin A, C, and E, potassium, zinc and certain amino acids, which are also anti-cancer agents.
• Broccoli a very good detoxifier with the presence of vitamin-C, sulfur, and certain amino acids. It helps to removes uric acid from the body and other free radicals and toxins,  which it purifies the blood. It also helps with other problems related to toxins such as arthritis, boils, eczema, gout, itches, hardening of the skin, rashes, rheumatism, and renal calculi.
•  It is very rich in fiber or roughage, that can cure almost all stomach disorders by curing constipation. adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and vitamins can cure acidity, promotes proper digestion and absorption of nutrients from the food and reduces inflammation.
• It contains significant levels of beta-carotene, omega-3 fatty acids, and other vitamins that help lower bad cholesterol and keep the heart working properly by regulating blood-pressure. Steaming broccoli allows the fiber components join easier with bile, making it much more efficient to excrete. Bile reduction has a strong impact on cholesterol levels, by strengthening your heart health. In addition, potassium found in this vegetable is a vasodilator which can boost blood flow and oxygenation for the body's organs by relaxing stress and tension of veins and blood vessels.
• The green and purple color of broccoli are from vitamin C, beta-carotene, and other vitamins and minerals, selenium, copper, zinc, and phosphorus. These are really great for boosting immune system that protects you from numerous infections.
• Being very rich in calcium and nutrients such as magnesium, zinc, and phosphorus, broccoli beneficial for children, the elderly, pregnant women and lactating mothers. These people most prone to calcium deficiency, osteoporosis,weakening of bones and teeth.

Source: www.organicfacts.net

Winter Vegetables: Beets

Image Credits: www.organicfacts.net

Beets

One of my favorite vegetables is beets. As a child, I never tried them until I got into bodybuilding. The reason why is that I could not understand why the standard diets for competition only had: chicken, fish, broccoli, asparagus, sweet potatoes and rice. Why were these the only staples to diet down? Why are the other vegetables not included? So as I always do, I researched. The reason why most diets for bodybuilding only included these foods is because of "Bro Science" that had been passed down over the years from other prior bodybuilders. No one had never decided there has to be something better than only these foods. In addition, only eating these foods limits your sources of nutrition, vitamins and minerals. Your body needs a variety of vegetables in order to function properly. Especially, when you are under a highly restrictive diet and over training. 

Benefits of Beets

• Contains betaine, carotenoids, copper, dietary fiber, glycine, iron, lutein/zeaxanthin, magnesium, phosphorus, and vitamin C. It is also a source of beneficial flavonoids called anthocyanins. They are low in calories, without cholesterol, however they do have the highest sugar content of all vegetables.
• Commonly used to aid treatment of anemia, cancer, constipation, dandruff, gallbladder disorders, indigestion, kidney disorders, heart diseases and piles. They also help to prevent macular degeneration, prevent cataracts, aid in skin care, improve blood circulation, and treat respiratory problems.
• Beets contain a rich amount of carbohydrates and provides energy for endurance sports.  It provides energy metabolism without any of the negative side effects like many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it has enough fuel necessary for the body to function well. In addition, maintains the important metabolic reactions that keep your organ systems functioning efficiently.
• Caution: People with kidney or gallbladder problems should avoid beet because they could heighten the production of kidney and bladder stones.
• Source: https://www.organicfacts.net/health-benefits/vegetable/beets.html

How to Eat Out When You are Focused on a Fitness Goal

During contest prep or just losing weight, your business interactions don't stop just because you cannot eat outside of your macros.

I was at a BOD meeting with the Hispanic Women's Networking of Texas-RGV women organizing our upcoming events for the rest of this year and the new year coming up. The meeting was set up at a local Mexican restaurant called the Palanque Grill.

I didn't want to be a prude and bring my own food, scaring them away from living a healthy lifestyle because competition prep is way different than regular weight-loss. So instead, I had their Ensalada Palanque. I cut the chicken serving in half, ate all the veggies, only had 2 slices of avocado and enjoyed 2 tablespoons of the cilantro dressing. I put the rest of the chicken and avocado in a doggy bag. To drink, I had a Topachico club soda with a little bit of lime juice to taste almost like a sprite. I'm so used to not drinking soda that this tastes great for me.

Just because you are focused on certain fitness goals doesn't mean socializing and networking has to stop or be dull. Learn how to eat strategically and life will be so much better for you without feeling bad for eating the wrong way.