The pandemic has highlighted the courage and commitment of our nurses and the important role they play in the community. For National Nursing Week 2021, check out my Daily Healthy Habit every day this week to support our nurses mental and physical health and well-being.
We all know we should be including at least 4 cups of veggies in our diet everyday (right?🙂), but did you know that 2 cups of those veggies should be top-shelf?Â
Top-shelf veggies are cruciferous vegetables like broccoli, cauliflower, kale, cabbage, arugula, bok choy, collards, radishes, watercress, turnips and brussels sprouts.Â
They are so important to include on a daily basis because: they contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.Â
Cruciferous vegetables also are rich in folate, vitamins C, E and K.Â
They’re also high in fiber and low in calories, a combination that will help you feel full and satisfied without overeating, which can lead to weight loss!Â
For us ladies, eating top-shelf veggies is also connected to hormone balance, specifically when it comes to estrogen - they help our body metabolize or get rid of excess estrogen. Estrogen dominance can throw everything out of whack - causing symptoms like weight gain (especially in hips, thighs & mid-section), fatigue, irritability, anxiety, heavy periods, etc. Eating at least 2 cups of cruciferous veg per day is one way to help with estrogen dominance.Â
Not sure how to incorporate top-shelf veggies?Â
Toss some kale into a smoothie, or roast it with olive oil and sea salt for 10 mins at 425F as a quick healthy side dish.Â
Buy pre-packaged, pre-washed arugula and toss it into salads or pasta for a peppery crunch!Â
Not a fan of Brussels sprouts? Try my Brussels Sprouts Slaw - it's the perfect Spring side to BBQ'd chicken thighs, salmon or Farm Boy's Rule the Roost chicken sausages. Try it this weekend!Â
Slice up some radish rounds and use them as an alternative to packaged crackers or chips with guacamole for a top-shelf appie.