Broccoli is a member of the cruciferous family, which includes kale, cabbage, cauliflower and brussel sprouts, this cruciferous family can help protect the body against cancer.
Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.
- Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
- Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
- Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
- Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
- Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
- Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
- Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
- Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
- Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
- High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
- Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
- Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.
- 8am - 30 minutes stair climber
- 9am - 54g whey
- 11:15am 8oz lean ground beef , 2 cup broccoli
- 12pm - 30 minutes walk on incline of 14.0 speed 3.5
- 1:15pm - 8oz chicken, 2 cup broccoli
- 3:15pm - 8oz chicken, 2 cup broccoli
- 6pm Valentine Dinner with my girlfriend - Verago this restaurant is Tapas style, we had - Duck breast skewer,chicken thigh skewer,eel roll, yellow tail roll, lamb lo mein, thai beef lettuce wraps, shrimp dumplings, and I had 2 asahi beers
I took the day off from weights yesterday and just did 2 sessions of cardio.
Brief History of Brown Rice
The earliest record of rice being cultivated in China date back to 7000 B.C.E., and rice was exclusive to Asia before travelers brought it into ancient Greece. Although typically viewed as a side dish in Western nations, rice provides up to half the calories in a typical daily diet in many Asian countries. Most of the world’s rice is grown in Asia. There are more than 8,000 varieties of rice.
Nutrients in Brown Rice
The health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol. White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diet.
- The rice bran oil, which is present only in brown rice, contains gamma-oryzanol, a compound with the ability to lower cholesterol.
- Researchers have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of type 2 diabetes
- Inositol hexaphosphate, a naturally occurring molecule found in high-fiber foods such as brown rice, is a compound that has been shown to demonstrate cancer prevention properties.
- offers protection against high blood pressure and atherosclerosis.
- 8:30am - 1/2 cup oats, 54g whey shake
- 11am - 6oz ground beef, 1 cup brown rice
- 1pm - 8oz chicken,1 cup brown rice
- 2:15pm - treadmill workout
- 4:15pm 54g whey
- 5:40pm 12 egg whites, 1/4 cup grits
- 8pm 8oz chicken 1.5 cup broccoli
- 10pm 8oz chicken 1.5 cup broccoli
I believe I'm finally getting the right foods that are working perfectly for my body. I'll go into more detail in my Day In The Life video part 2 that I'll be filming over the weekend.
- 9am - 1 cup oats, 54g whey
- 11:45am - 8oz chicken, 1tbsp ketchup, 8 almonds
- 2pm - 8oz chicken, 1 tbsp ketchup,1 tbsp almond butter
- 4pm pre-workout - 54g whey, 1 cup oats, 1 tbsp natural peanut butter, 1 tbsp almond butter, 1 can artichoke hearts,10 oz white potato w/ 1tbsp ketchup,1 small apple
- 5pm workout
- 7:40pm 54g whey
- 9pm 8oz chicken
If you have been following everything I've been doing for the past few days you will see that I have been feeling very lethargic and drained and unable to get a pump until yesterday. This being said I've decided to make some more changes to my diet that I believe will make me feel A LOT better and allow me to train hard, heavy and intense every single workout which I feel is the most IMPORTANT thing to do. Bottom line is listen to your BODY. You will see the changes in 2/10's food log.
- 5:15am 1/2 cup oats w/one scoop whey, one scoop whey shake w/ 2tbsp pomx
- 8:30am 12 eggwhites 6 oz sweet potato
- 11:45am 2 mahi filets , mixed veggies , 6oz sweet potato
- 2:45pm 1/2 cup oats one scoop whey
- 4pm 6oz sweet potato,1 apple
- 4:30pm workout
- 6:30pm 54g whey 1 banana
- 9pm 10 chicken wings (for recipe click here) serving of mushrooms & carrots.
I'm still maintaining my regular condition even with the added extra carbs. I'll post new digitals this weekend.
- 5:15am 1/2 cup oats one scoop whey, one scoop whey shake w/2tbsp POMx
- 8:30am 6oz sweet potato, 12egg whites
- 12:30pm pacific gold beef jerky
- 3:30pm 12 eggwhites, 6oz sweet potato
- 4:30pm workout
- 6pm 54g whey 1 banana
- 7:30pm 2 mahi filets mixed veggies (brusel,mushroom,carrot)
- 9pm 6oz ny strip steak mixed veggies 2 peanut butter balls
If you've been following my food log you can see that I've made a few changes. I'll be having Mahi daily. The reason for the beef jerky was because when I got home from work my fish wasn't all the way thawed out and I was starving so this will not be a daily meal. I'm having more carbs than usual now and it feels awesome. Also I'm going to have steak once or twice a week now as well.