Plant-based foods are full of complex carbohydrates, vitamins, and minerals, but they also offer natural chemicals called phytonutrients that improve health. While these plant nutrients are not essential for normal body function, they are powerful in disease prevention -- making plant foods an important part of a nutritious diet. Enjoying a variety of foods will help you maximize your intake of these phytonutrients.
Ellagic Acid
How it helps: A disease fighting phytonutrient. Research shows that ellagic acid may promote the death of cancer cells.
What to eat: Blueberries, cranberries, strawberries, raspberries, pomegranates, pecans, and walnuts
Gingerol
How it helps: These anti-inflammatory compounds may help reduce the pain and inflammation caused by osteoarthritis and rheumatoid arthritis.
What to eat: Ginger root
Glucosinolates
How they help: Glucosinolates breakdown into active compounds when vegetables are chopped or chewed. These compounds may fight cancer by preventing DNA damage from carcinogens or the creation of cancer cells.
What to eat: Arugula, bok choy, Brussels sprouts, broccoli, cabbage, cauliflower, kale, and radishes
Hesperidin
How it helps: This flavonoid has been found to reduce the inflammation associated with chronic disease reducing risks for cancer.
What to eat: Citrus fruits
Kaempferol
How it helps: This phytonutrient has been found to reduce the risk for chronic disease by inhibiting the growth of cancer cells.
What to eat: Broccoli, beans, endive, grapes, kale, leeks, strawberries, and tomatoes
Lycopene
How it helps: Some studies suggest that lycopene can reduce the risk of cancer by blocking the growth of cancer cells. It is also associated with a reduced risk for heart disease and age-related vision problems.
What to eat: Tomatoes, watermelon, pink grapefruit, guava, and papaya
Organosulfur Compounds
How they help: These compounds may protect against gastric and colorectal cancer. They may also reduce the the inflammation that is associated with cardiovascular disease.
What to eat: Chives, garlic, leeks, onions, and shallots
Quercetin
How it helps: Research shows that this flavonol may reduce the risk for asthma, cancer and heart disease.
What to eat: Apples, berries, grapes, and onions
Resveratrol
How it helps: This antioxidant has been linked to the prevention of blood vessel damage, reduced LDL (bad) cholesterol, and reduced risk for cancer.
What to eat: Blueberries, cranberries, red grapes, peanuts, and pistachios
Cauliflower is a member of the cruciferous family of vegetables. Cruciferous vegetables are associated with reduced risks of cancer and heart disease, and they are loaded with vitamins, minerals and beneficial phytonutrients. This easy recipe results in a nutritious side dish for grilled fish, baked chicken, or vegetarian burgers.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
1 medium head of cauliflower, cut into small florets
1 tbsp olive oil
1 tbsp chopped fresh chives
1 tsp chopped fresh rosemary leaves
1 tsp chopped fresh thyme leaves
½ tsp garlic powder
¼ tsp salt
1/8 tsp ground black pepper
Directions
Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with olive oil or non-stick cooking spray.
Place the cauliflower florets in a large bowl. Add the olive oil, chives, rosemary, thyme, garlic powder, salt, and pepper. Stir to coat the cauliflower evenly with the oil and herbs.
Spread the florets into a single layer on the baking sheet. Bake for 10 minutes.
Remove from the oven. Carefully stir the florets and spread back into a single layer. Bake for an additional 10 minutes, or until tender. Serve warm.
Nutrition information for ¼ recipe: Calories 68; Total Fat 3.4 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 189 mg; Carbohydrate 7.8 g; Fiber 3.1 g; Sugar 3.0 g; Protein 3.0 g
You want to make the most of every workout, so what should you do first -- cardiovascular exercise or strength training? There are arguments and research to support both sides, leading most experts to determine that it depends both on your goals and your personal preference.
Cardiovascular Endurance
If your goal is to improve cardiovascular endurance, especially if you are training for a distance race, doing cardio exercise first may be the best choice. Starting your cardio with fresh muscles will help you push through the time or distance you need to accomplish. Glycogen stores (glucose stored in the muscles for energy) are important for longer cardio sessions. Strength training can deplete these stores making cardio more challenging.
Improving Strength
If improving strength is your top priority, it may be best to do strength training first. Gaining strength requires that the muscles are challenged close to exhaustion. Performing a lengthy cardio session before strength training may reduce your ability to push your muscles as hard as you would if they were well rested. A Finnish study found that when healthy men and women did cardio training first, it initially interfered with strength training performance. However, after 24 weeks of training, this interference was less notable and both groups had similar gains in muscle size and strength. So if you absolutely love doing cardio first, this likely won’t hinder your ability to gain strength over time.
Weight Loss
If weight loss is your goal, recommendations are mixed. Cardiovascular exercises use large muscle groups for longer periods, which results in greater calorie burn than most strength training sessions. By doing cardio first, you may have more energy to push harder and exercise longer leading to more calories burned for weight loss. Some experts argue that when you do strength training first, the body relies on fat for energy during the cardio session, making it a better method for weight loss. It comes down to picking the combination you like best and one that you will stick with long term.
Choosing What Is Best for You
There are pros and cons to each exercise order, but the benefit is that you have freedom to structure your workout based on your preferences without negatively influencing your long term results. Here are a few things to consider when deciding if you should step on the treadmill or pick up the dumbbell the next time you hit the gym:
Do what you like the least first. If you love your time on the elliptical, but feel less enthusiastic about lifting weights, it may be easy to find an excuse to leave the gym once your cardio is done. Lift weights first and you will have it out of the way so you can thoroughly enjoy your cardio session.
Save time by making cardio your warm-up. All workouts should start with a 5 to 10 minute warm-up to prepare the muscles for activity. If you start with strength training, it’s best to hop on the treadmill or the bike to get warmed up. If you do your cardio first, it can take the place of your warm-up and save you valuable minutes of exercise time.
Separate your workouts for safety. Regardless of whether you choose cardio or strength training first, your muscles will be fatigued when you move on to the next type of exercise. Fatigue can result in poor form that leads to injury. If your strength sessions are intense and your cardio sessions lengthy, consider doing these workouts on separate days.
Healthy eating starts at the market. Avoid these grocery shopping mistakes to ensure you get the best foods for your health and budget.
Shopping at eye level
A lot of research goes into product placement at the supermarket. The next time you visit, pay attention to the products at eye level. They are often prepared foods or meal kits and they are not always the healthiest option. Look high and low for less popular foods and generic brands with lower prices, which are often less processed. For example, regular dried beans are almost always on the bottom shelf.
Shopping when hungry
It takes self-discipline and commitment to resist the temptation to splurge when surrounded by unhealthy foods. Arriving at the supermarket hungry, makes it even harder to resist grabbing a quick, high-calorie snack. Avoid this scenario and shop right after a meal, or pack a healthy snack to eat on the way. If you must get something at the store, opt for a piece of fruit, a single serving bag of unsalted nuts, or a low-fat yogurt.
Not consulting the staff
Don’t settle for produce that isn’t at its peak. Ask members of the produce department if there is more available. If you know you will use it quickly and it hasn’t completely passed it’s prime, ask for a discount. At the meat counter, ask for the cuts with fat trimmed or smaller portions. Inquire about where the food came from, how it was raised, and when it was harvested. Fresher, more natural foods are often the most nutritious.
Rushing through the supermarket
Poor choices are often made when under pressure. While it is difficult to avoid a quick stop at the store for a last minute item, make food shopping a priority on your to-do list just like you do for your workout. Committing time to search for foods, reading labels, and asking questions will help you find the healthiest options. Sprinting down the aisle will only lead to impulse purchases that you may regret later.
Missing an opportunity to stock up
Fruits, vegetables, and lean meats freeze well for up to two to three months. When these foods are on sale, plan to buy extra to freeze and use throughout the coming weeks. Stock up on berries to add to smoothies and oatmeal. Freeze broccoli and cauliflower for soups and stews. Grab extra naturally-raised meats and sustainable fish when you find the best prices.
Arriving unprepared
It’s frustrating when you find a great sale, but you have to pass because you aren’t headed home right afterward. Keep a small cooler in the trunk of the car and add ice packs before you leave each day. When you run into an unbeatable deal on cold foods, you won’t have to skip out on stocking up. Also, always come to the market prepared with a list. Even if you don’t follow it exactly, it will serve as a guideline for the foods you need to stay on track with your eating plan.
Homemade black bean soup is a healthy, filling meal that is loaded with protein and fiber. Pack it in a thermos for a hot lunch to pair with a simple salad or a sandwich. This recipe serves three, but it can easily be doubled for extra lunches throughout the week.
Yield: 3 servings
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 tbsp olive oil
¼ cup diced carrots
¼ cup diced onion
1 15-ounce can no salt added black beans, rinsed and drained
Heat the oil in a medium soup pot over medium-high heat. Add the carrot and onion. Cook, stirring often, for about 10 minutes, until the vegetables are tender.
Transfer the vegetables to a blender. Add ½ of the black beans, the salsa, and the vegetable stock. Cover with the lid and puree until smooth.
Pour the pureed soup back into the pot and turn to medium heat. Add the remaining whole beans, cumin, garlic powder, and pepper. Taste the soup and add salt, if desired.
Simmer for 3 to 5 minutes, until all ingredients are warmed through. Serve with optional toppings, if desired.
Nutrition information for 1/3 recipe (with salt): Calories 200; Total Fat 5.7 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 446 mg; Carbohydrate 27.8 g; Fiber 8.1 g; Sugar 3.4 g; Protein 8.5 g
