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Amazing Benefits of Broccoli (+5 Refreshing Recipes)

Amazing Benefits of Broccoli (+5 Refreshing Recipes)

Ever wonder why mom always nagged you to “eat your broccoli”? Many kids — and adults! — see broccoli as a sort of punishment, but the fact is that it is one of the healthiest vegetables you can eat. And if you prepare it the right way, it is also one of the most delicious! Let’s explore the side of broccoli you never knew about — and discover the incredible dishes you can use it to make.

1. Broccoli Helps Achieve Beautiful Skin

Gorgeous, healthy skin is not just achieved through moisturizers and toners: it starts from the inside out and is based on a healthy diet. Broccoli is rich in a combination of vitamins A, C and E which, together, can help reverse skin damage from exposure to pollution or the sun, improve skin texture and reduce wrinkles and keep your skin looking healthy and youthful due to supporting the formation of collagen.

2. Broccoli Treats Vitamin D Deficiency

Vitamin D deficiency is a much more widespread problem than people think — and diet can make a big difference in helping to treat this condition.  Broccoli is high in both vitamin A and K, which makes it easier for the body to absorb vitamin D itself.

3. Broccoli Promotes Heart Health

Heart health is a major concern for people nowadays — and rightly so.  Broccoli helps to promote the health of the heart in several ways. It is high in soluble fiber, which reduces high cholesterol levels. At the same time, the sulfur-containing compounds in broccoli help to strengthen the blood vessels which support the heart.

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4. Broccoli Reduces Allergy Symptoms

Sick of the runny nose, itchy eyes, and sinus headaches that go along with an allergic reaction?  A diet that includes broccoli can help.  Broccoli is rich in a compound called kaempferol which reduces the irritation and inflammation of allergy symptoms. Because of this, broccoli is considered to be part of a hypoallergenic eating plan to manage allergies naturally.

5. Broccoli Boosts Your Whole Digestive System

Constipation? Heart burn?  These problems can be a thing of the past if you eat broccoli on a regular basis. The fiber is the key here: it can bulk up stools and make them easier to pass, reducing your chances of getting constipated, but also makes the whole process of digestion easier so that it is less likely that you will suffer from heartburn, sour stomach or other common problems.

6. Broccoli Reduces Cancer Risk

Cancer is a major concern for anyone wanting to stay healthy. Broccoli, however, can be part of a cancer-fighting diet: it contains a compound called sulforaphane, which multiple studies have found can reduce the risk of several different forms of cancer, including cancer of the colon, lung, pancreas and esophagus.

7. Broccoli Helps with Weight Loss

Any dieter knows what a challenge it can be to shed those excess pounds once you have put them on.  But knowing which foods to choose can help you to eat smart and make it easier to achieve your weight loss goals.  Broccoli is an ideal food for this – a cup of it is only 31 calories, but it is loaded with fiber to help curb your appetite and feel full even when you eat less.

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8. Broccoli Strengthens Your Bones

Weakened bones — usually due to a condition called osteoporosis — is a major problems as women get older, especially after they reach menopause, when hormone changes can leach minerals from the bones and increase the risk of fractures.  Eating broccoli is a great way to help prevent this, with a combination of calcium and vitamin K that can keep bones healthy and strong.

Broccoli is a Delicious Addition to Many Dishes — Seriously!

Wanting some great ways to start enjoying broccoli in your diet.

Broccoli and Pepper Stir-Fry

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    Broccoli Quiche

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      Broccoli and Goat Cheese Souffle

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        Spinach-Broccoli Soup with Garlic and Cilantro

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          Broccoli Salad with Garlic and Sesame

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            So try adding broccoli in your diet today — its unique combination of vitamins, fiber and other nutrients will give you a delicious way to be healthy and get to know this under-loved vegetable.

            Featured photo credit: al1962 via shutterstock.com

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            Brian Wu

            Health Writer, Author

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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