Power Nutrient #6: Cruciferous Vegetables

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Power Nutrient #6:  Cruciferous Vegetables

When you chew cruciferous vegetables (BEST CHOICE:  broccoli), you release enzymes that start the chemical process that gives these vegetables their unbeatable cancer-fighting properties.

The byproducts of this process, isothiocyanates, are like little assassins in your body, eliminating carcinogens before they can cause genetic damage and helping to prevent bladder, cervical, colon, endometrium, lung, and prostate cancer.

They can even correct problems in hormone metabolism, like preventing estrogen from stimulating breast cancer cells.

Add to this that sulforaphane, found in cruciferous vegetables like broccoli, cabbage, and cauliflower, was shown to help your body repair itself from damage brought on by diabetes.

Sulforaphane can help your blood vessels defend against damage caused by hypoglycemia.

Researchers believe these compounds can also help prevent the heart disease that often comes with diabetes.

Don’t forget our nutrient density credo – these babies pack this serious nutritional power in spite of having fewer calories in every mouthful, primarily because of their high water and fiber content.

That fiber fills you up and can increase your body’s ability to burn fat by up to 30%.

Studies have consistently shown that people who eat the most fiber gain the least amount of weight.

Here is a list of cruciferous vegetables:  Arugula, bok choy, broccoli, Brussels sprouts, cauliflower, chard, Chinese cabbage, collard greens, green cabbage, horseradish, kale, mustard greens, Oriental radish, radish, rapini, red cabbage, rutabaga, savoy cabbage, turnip, turnip greens, wasabi, and watercress.

Hormone HomeworkHave 2-3 servings per day.

>Don’t cook broccoli on the stove – microwave it instead.  You’ll preserve 90% of the vitamin C, versus 66% with boiling or steaming.

>Try not to overcook cruciferous veggies – not only will they be less nutritious, they can get stinky (it’s the sulfur), mushy, and yucky.  Try blanching them instead – throw them into a pot of boiling water for 2 minutes, drain quickly, and rinse with ice-cold water.

>When you bring cruciferous veggies home from the farmers market, wash and cut them right away, put them in bowls of water, and store in the fridge for instant snacks.

>Grab bags of precut broccoli, cauliflower, and cabbage at the store.  Throw them into salads, eat them with hummus, fold them into burritos.

>Even if you’re just opening the occasional can of (healthy!) soup for dinner, toss in some chopped cruciferous veggies:  cabbage, kale, rutabaga.  You won’t even taste them, but you’ll have more volume to eat for practically zero calories, and your body will get the good phytochemicals.

>Roasted cauliflower is awesome!  Place florets on a baking sheet with a light drizzle of olive oil, salt, and pepper.  Bake for 45 minutes at 450 degrees.  Shake once or twice while cooking to even out the browning.  Yum.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: Lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here – http://bit.ly/13lxgzD


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