• About
  • Gardening
  • Whole Food Supplements

Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Cruciferous Vegetables

Eat, Drink and Be Healthy!

29 Thursday Nov 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ Leave a comment

Tags

Breakfast, Cruciferous Vegetables, Fruit and Vegetables, Healthy Holiday Eating, Recipe Links, Salad, Soup, Tips for Healthy Holiday Eating, Water

Tis the season to get together with family and friends, and attend parties at work and/or social clubs and organizations.  With food and drinks in abundance, not to mention candies, cookies, pies and cakes, it’s easy to let your healthy eating slide until January.

Here’s a challenge for you.  Select one or two of the following tips to use throughout this holiday season.

1. Start each morning with a healthy breakfast. It’s a fact that people who eat breakfast don’t allow themselves to get so hungry that they over-eat once they do eat their first meal of the day.

2. Eat at least two servings of fruit and three servings of vegetables each day. For fruit, think apples, pears, bananas, oranges, berries, melons, etc. Your vegetables may be raw: carrots, celery, jicama, red peppers, peapods, broccoli, or cauliflower, or cooked, including cruciferous vegetables, like broccoli, cauliflower, kale or Brussels sprouts. Or consider spinach, zucchini, winter squash or asparagus.

3. Eat a salad each day. Choose 2 cups or more of lettuce or greens (spinach or kale), add raw vegetables: tomatoes, peppers, jicama, carrots, etc., and a protein if desired (cooked beans, tuna, cooked salmon or chicken), or a tablespoon of almonds and top with a small amount of dressing.

4. Eat a serving of soup each day. Broth based with vegetables is preferable.  If making your own, add 1/2 cup cooked brown rice, 1/2 cup cooked whole grain noodles or 1/2 cup cooked beans to vegetable broth along with your vegetables.

5. Make water your drink of choice throughout your day. Drink a large glass of water before your meals and snacks or sip on water throughout your day.  For a hot beverage, consider tea, or hot water with lemon and honey.

Love, Health & Happiness,

Phyllis

Advertisement

Vegetable Medley

31 Wednesday Oct 2012

Posted by creatingahealthylifestyle in Recipes

≈ 1 Comment

Tags

Add More Vegetables to Your Meals, Cruciferous Vegetables, Healthy Cooking, Recipe, Sautéing, side dish, Vegan, Vegetarian

1 teaspoon olive oil

2 cloves garlic, minced

1 onion, chopped

1 red bell pepper, cut into bite sized pieces

1-2 zucchini, sliced

1/2 bunch asparagus, cut into 1 inch pieces

1 bunch broccoli, cut into small pieces

1/4 head cauliflower, cut into bite size pieces

1 handful green beans, cut into 1 inch pieces

Heat olive oil in a large skillet.  Add garlic and cook until fragrant.  Stir in onion and saute for 3 minutes.  Mix in remaining vegetables and cook covered, stirring occasionally, until vegetables begin to soften.

Serve as a side dish or over whole wheat pasta, or brown rice.  Top with sauce if desired.

An Apple A Day…

02 Tuesday Oct 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating

≈ 1 Comment

Tags

5-10 servings of Fruit and Vegetables, An Apple a Day, Cancer, Cruciferous Vegetables, Diabetes, Fruit, Health, Health benefits of eating fruit and vegetables, Healthy Eating, Healthy Lifestyle, Heart disease, High Blood Pressure, high cholesterol, High Triglycerides, Obtain and maintain a healthy body weight, Prevention, Prevention of Diet Related Diseases, sleep apnea, Vegetables

While eating an apple a day may keep the doctor away, one piece of fruit a day won’t give you the benefits of eating 5-10 servings of a variety of fruits and vegetables.  Eating five or more servings of produce has been shown to significantly reduce rates of heart disease, cancer, diabetes, and gastrointestinal disorders. Other benefits of eating plenty of fruits and vegetables may include the prevention or reversal of high blood pressure, high cholesterol, high triglycerides, sleep apnea, and aid in obtaining and maintaining a healthy body weight.

If you haven’t gotten a check-up in a while, with a blood test, you might want to so that you can have a baseline and know what’s going on within your body.

Cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, cabbage, arugula, bok choy, collard greens, kale, mustard greens, rutabaga, turnip greens, radish and watercress, have been shown to protect our bodies against certain types of cancers.

Visit a local farmer’s market to see what fruits and vegetables are in season. Add vegetables to what you already eat. Have some fruit when you want something sweet. Once you start experiencing the benefits of feeling better, having more energy and looking better, it will be easier to maintain a healthy lifestyle of eating.

Love, Health & Happiness,

Phyllis

Why Eat Cruciferous Vegetables?

30 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating, Recipes

≈ 4 Comments

Tags

breast cancer survivors, Broccoli, Brussels sprout, Cancer, Cancer Study, Cauliflower, cauliflower salad, Collard greens, Cruciferous Vegetables, Healthy Eating, Kale, Prevention, Recipes, Vegan, Vegetarian

Why Eat Cruciferous Vegetables?Cruciferous vegetables contain phytochemicals known as isothiocyanates and indoles which appear to have a protective effect against some types of cancer. A study by Vanderbilt-Ingram Cancer Center and Shanghai Center for Disease Control and Prevention investigators reveals that breast cancer survivors who eat more cruciferous vegetables may have improved survival.

Cruciferous vegetables include:

broccoli, Brussels sprouts, cauliflower, cabbage, arugula, bok choy, collard greens, kale, mustard greens, rutabaga, turnip greens, radish and watercress.

Check out some recipes I’ve posted using cruciferous vegetables:

Broccoli with Fresh Cooked Tomatoes

Broccoli Cranberry Salad

Cauliflower Salad

Quinoa, Carmelized Onions and Broccoli

Looks Cooked Raw Kale Salad

Michael’s Kitchen Sink Vegetable Soup

Love, Health & Happiness,

Phyllis

Michael’s Kitchen Sink Vegetable Soup

16 Wednesday May 2012

Posted by creatingahealthylifestyle in Recipes

≈ 6 Comments

Tags

Cruciferous Vegetables, Healthy Food, Healthy Vegetable Soup, Recipe, Vegetable Soup, Vegetables

Michael’s Kitchen Sink Vegetable Soup

2 tablespoons olive oil

1 cup chopped onion

1 cup chopped carrots

1 can (28 ounces) crushed tomatoes or tomato puree

4-5 cups chicken or vegetable broth, or water

1 can (15 ounces) cannellini (white kidney beans), undrained

1 can (15 ounces) corn, undrained

6-8 cups of various cut vegetables: broccoli flowerets, cauliflower, asparagus, string beans, celery

2 teaspoons basil leaves, crushed or oregano

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon kosher salt 

In a large soup pot, heat olive oil until hot.  Add onion and carrots.  Saute for 3 minutes.  Stir in tomatoes or puree, broth, cannellini beans with liquid, corn with liquid, vegetables and seasonings.  Bring to a boil.  Reduce heat and simmer covered for 45 minutes, stirring every 15 minutes until done.

Serve with parmesan cheese if desired.

This soup freezes well.  Enjoy!

Subscribe

  • Entries (RSS)
  • Comments (RSS)

Archives

  • July 2013
  • June 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012

Categories

  • Family Fun
  • Healthy Body
  • Healthy Eating
  • Healthy Mind
  • Recipes

Meta

  • Register
  • Log in

Blog at WordPress.com.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
  • Follow Following
    • Creating a Healthy Lifestyle
    • Join 87 other followers
    • Already have a WordPress.com account? Log in now.
    • Creating a Healthy Lifestyle
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...