5 Reasons to Spear Broccoli

Broccoli has an interesting family tree. In fact, the ancient Romans thought that the flower heads of this member of the cruciferous family physically resembled small trees. Hence, the crisp veggie was christened the name of broccoli, which translates from Latin to mean branch.

Broccoli history dates back even further though, since it was first cultivated from wild cabbage by the Etruscans, the ancient civilization of Italy and Corsica. Eight centuries later, the vegetable was introduced to England, where it earned the nickname of Italian asparagus.

Surprisingly, broccoli wasn’t generally familiar to the palates of Americans until the roaring 1920s, when the D'Arrigo Brothers Company began growing it on a commercial scale in San Jose, California. As an experiment, the brothers sent a shipment to Boston to be tested in northeastern markets. Soon, broccoli began to gain popularity and by 1925 the vegetable was all the rage.

Now that you can appreciate how far this green has traveled and how its far-reaching appeal became established, it’s time to learn some more facts about broccoli. Here are five excellent reasons to look forward to having Italian asparagus end up on the end of your fork…

1. Broccoli is an incredibly abundant source of many nutrients, some of which are difficult to obtain without supplementation. Broccoli is rich in vitamins B6, E, K, C, and A, as well as being an excellent source of folic acid, phosphorus, potassium, magnesium, and dietary fiber.

2. Broccoli is also a good source of carotenoids, powerful antioxidants that are associated with a reduced risk of developing cataracts.

3. Broccoli contains an organic chemical compound known as sulforaphane, which has been shown to inhibit the growth of cancer cells. In fact, research conducted at the Mount Sinai School of Medicine in New York show that this compound stops the growth of ovarian cancer cells and may also reduce the risk of breast cancer.

4. According to researchers at the Johns Hopkins University School of Medicine, broccoli checks the activity of helicobacter pylori, the bacteria responsible for peptic ulcers and stomach cancer. In addition, broccoli consumption has been linked to a reduced risk of gastrointestinal and bladder cancers.

5. Broccoli also contains components called indole-3-carbinol conjugates, a high intake of which has been associated with a reduced risk of prostate cancer.

For the diet and health conscious set (that’s us), broccoli has yet another benefit: it ranks low in the Glycemic Index with a GI score of only 15.

But, what if you agree with former President George Bush, who declared he hated broccoli since his mother made him eat it as a child and who banned the veggie from the White House menu altogether? Well, you could try one of the ‘designer foods’ that scientists have released for broccoli phobics, like a chocolate-broccoli drink mix. Or, how about some broccoli peanut butter, developed by a 7th grader?

If those options sound even less appetizing to you (and I’m sure they do), there’s an easier pill to swallow—Vita-Super.

Vita-Super is packed with water-soluble nutrients and vitamins, including the maximum recommended daily amounts of folic acid, vitamin D, B-6, B-12 and health-giving botanicals.

With Vita-Super as part of your daily regimen, you'll never have to wonder if you're getting all the natural nutrition your body needs!

Smart Snacking Made Simple

Smart snacking is about more than satisfying hunger. Making wise choices while keeping nutrition, variety and balance in mind will go a long way to improve your overall health, increase your energy level and even help you to lose weight—and keep it off.

Smart snacking is about more than what foods to eat too. In fact, the smart part comes in when you snack consciously. That is, where, why and how you tuck these dietary contributions into your plan for healthy living. To that end, we have some advice for you.

Make snacks a part of your diet. Most people tend to think of snacks as extras apart from the whole diet. Instead, think of snacks that compliment your caloric and nutritional intake with variety, such as vegetables or fruits not normally consumed at meal times.

Know why you’re snacking. The reason should be to help stave off hunger and the urge to splurge on other not-so-smart snacks, not to compensate you when you’ve skipped a meal or because you’re stressed.

Draw a line between snacking and other activities. Resist snacking in front of the television, while you’re reading, paying bills, etc. Otherwise, it’s very easy to lose track of what you’re doing and eat more than you intended.

Snack only when you’re hungry. This should go without saying but, unfortunately, many of us tend to reach for food in response to boredom or frustration. In this case, go for a walk or call a friend instead.

Plan snacks ahead. Does the vending machine at work keep calling your name? Deter afternoon hunger and save your change by making up on-the-go snacks ahead of time. You might even want to keep a stash in your desk at work.


Now that we’ve gone over the how and when to snack, the question remains…what to snack on? Don’t worry. We’ve got you covered! Print out this list and you’ll never be without smart snack choices again--anytime, anywhere.


On-the-go snack ideas. These foods come in their own packaging and are ready to grab and go out the door with you: raisins, yogurt, string cheese, granola bars, soy milk, low-fat Jell-O, applesauce cups, fresh fruit, dried fruit, instant soup, pretzels.

Some like it hot. Try one of these quick snack ideas for the microwave: English muffins topped with tomato sauce and cheese; a baked potato topped with cheese or low-fat sour cream; low-fat bean dip or salsa served with baked tortilla chips; microwave popcorn.

How about something sweet? Graham crackers, pudding cups, frozen yogurt, cinnamon toast, fresh fruit, dried fruit, peanut butter on a rice cake or banana.

Trying to Lose Weight? Don’t Ditch the Salad Dressing

Bare, naked salads might appeal to some of us, but I think the majority might argue that a plate full of plain greens would appeal more to a rabbit. But, there’s a very good reason why you shouldn’t hold the dressing when it comes to salads, aside from providing flavor. Dressing also provides something your body needs--fat.

Huh? “But, I’m trying to lose weight,” you say. “Why would I want to add fat to my salads?”

The answer is to help your body absorb the nutrients the salad greens and veggies offer, namely cartenoids. Cartenoids are fat-soluble nutrients that lend many fruits and vegetables the colors red, yellow and orange. They are also natural antioxidants that scavenge free radicals. When these healthful cartenoid-containing foods are consumed in an oil-based dressing, they become more ‘bioavailable,’ meaning that the body benefits more from their antioxidant action.

So, does this mean you should slather on the ranch or other creamy dressing? Nope. But, you should reach for salad dressings that are based on oils such as olive, sunflower, or avocado. And here’s the remarkable part: for the most benefit, the dressing should be the full fat version, not low-fat.

Of course, just as with anything else that crosses your lips, moderation is key. In fact, don’t pour on the dressing at all. Instead, serve it up on the side and just dip your fork into it before each bite of salad. That way, you’ll be getting full flavor and the full benefit of a healthy amount of fat to kick those cartenoids into high gear, but without overloading your total fat intake.

One more thing…

It’s okay to splurge a little on some salad goodies, like a slice or two of boiled egg, a dash of grated Parmesan cheese, or fresh fruit. However, skip the croutons and bacon bits.