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Reap Huge Benefits From Working Out With Kettlebells

Published by superadmin on April 19, 2018 | Leave a response

If you’ve ever worked out with kettlebells, you probably already know that one of the benefits from working out with kettlebells is a total body workout. It also helps improve fitness in all areas, strength, endurance, flexibility and balance. It’s the perfect functional fitness workout that can get results in a far shorter period of time.

Kettlebell workouts are fun, but still provide serious conditioning.

Yes, you do have to learn how to use the kettlebells properly or you’ll end up smashing yourself or pulling a muscle. However, once you have down the form and several of the moves, you’ll find it’s a great way to get a cardio workout without the boredom that often comes with the treadmill. When your workout is more fun, you’ll be more apt to go and not even consider skipping it.

Kettlebell workouts burns fat fast!

While cross country skiing uphill may be a top fat burner, it’s not always easy to find snow in Texas, nor desirable to cross country ski uphill. However, you’ll burn almost as many calories with a kettlebell workout can burn as many calories and is far more accessible than fast uphill cross country skiing. It burns approximately 400 calories in just 20 minutes, which is as much as running a six minute mile! That is huge for weight loss. It also builds muscle tissue that also helps boost your metabolism to take off weight fast.

Kettlebell training is great for busy people.

Since kettlebell training is a total body workout that addresses all types of fitness, in just 20 minutes you could get the same amount of exercise as you would in an hour using other techniques. It doesn’t require a large area, so you can use just a 6′ X 6′ area in a room in your home for a workout. That can cut down on time going to the gym. You can keep a kettlebell at work if you have enough space and train a few minutes at a time.

Kettlebells are easy to store and don’t take a lot of room. You can also travel with kettlebells, unlike many other types of equipment.
A kettlebell workout is safe, as long as you have guidance when first using them and choose the appropriate weight. People of all ages can use kettlebells.
Kettlebells strengthen the core muscles and because of their off center distribution of weight, workout the stabilizer muscles. You’ll get a wider range of motion with kettlebells.
You’ll improve functional fitness with kettlebells. While they do build muscle tissue, women don’t get big bulky muscles, but lean svelte, sexy ones.

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Can Exercise Help Your Vision?

Published by superadmin on April 3, 2018 | Leave a response

There’s a lot of discussion and disagreement about the beneficial effects of exercise on your vision. Even though the jury is still out about whether it has a direct effect on near and far sightedness. Some say exercising, other than those for the eye itself, has no effect on your vision when it comes to near and far sightedness. Some other studies show it can boost vision and reduce the chance of serious eye conditions, such as macular degeneration and glaucoma, since it improves blood flow to the eye, lowers intraocular pressure and protects the ganglion cells in the retina. Some studies show that just 20 minutes of moderate exercise four times every week may reduce vision problems and improve blood flow to the optic nerve and retina.

Stress plays havoc with vision.

When you’re down to the wire and you need every second to get that important document prepared for work, it’s often the time when you’re under stress and may even start feeling it with blurry vision, eye pain, sensitivity to light, increased or the appearance of floaters or watery eyes. It’s more than the computer screen that causes these conditions, it’s the pressure you’re under and the flight or fight syndrome caused by stress. That stress not only makes your pupils dilate, which can cause headaches and light sensitivity. It also causes the muscles in your face to tighten and decreases the blood flow. That makes vision blurry and gives you headaches. Take the time to get about 20 minutes of exercise, even if it’s a brisk walk or running up and down the stairs. It burns off the hormones of stress and helps get you back on track.

Visual exercises for sports improves more than peripheral vision.

There’s no doubt about the fact that the better the athlete the better their peripheral vision, depth perception, focus flexibility and dynamic visual acuity. Some of these abilities improved naturally and helped enhance athletic performance. Others actually occurred because of practice in the sport of choice. The Air Force Academy helps enhance their athletes performance by using three simple exercises. Two involve reading eye charts at a distance and close or on the left and right quickly to improve focus. The third is catching a bouncing ball for hand eye acuity. These simulate the actions of the eyes when playing sports and improve the player’s vision. They could be a huge aid for yours.

Exercise helps in the prevention of conditions that affect vision and even may improve those conditions.

Three conditions that affect eye health are cataracts, wet age-related macular degeneration—AMD and glaucoma. A study in 2013 and another in 2016 showed that running or a brisk walk can help decrease the risk of cataracts or slow the progress. Another study followed 4000 older adults for 15 years and showed exercise reduced the risk of AMD. Doctors also use exercise to reduce high intraocular pressure in the eye as a treatment for glaucoma.

Even people with floaters can benefit from a diet high in anti-inflammatory foods, plenty of nutrients and antioxidants, plus exercise. Start by cutting out sugary foods and starchy foods.
Always check with your eye doctor first to make sure eye conditions aren’t something more serious that needs immediate attention, particularly if you’re diabetic or have eye conditions that warrant it.
Use your vision. Countries that put an emphasis on sports and outdoor activities have the lowest occurrence of nearsightedness. The more you use your eyes, the stronger they become. Take 20 minutes a day to walk or run without wearing your glasses and focus on seeing in the distance.
Adding healthy fat (think avocados, salmon, coconut oil and nuts) to your diet, dark leafy veggies, foods high in vitamin C (raw red peppers), vitamin A (sweet potatoes or other orange foods containing beta-carotene, food high in zinc (chick peas) and foods high in zinc and lutein and zeaxanthin (Eggs contain all three) can help your eyes.

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Unusual But Amazing Workouts

Published by superadmin on March 27, 2018 | Leave a response

Unusual but amazing workouts can renew your interest in working out and help you get into shape while having a blast. Imagine walking your dog, while cross country skiing at the same time. It’s called Skijoring and there’s even races. While the dog does some of the work, having a harness and straps to pull you, it’s still a great workout and can be fun for both you and Rover. Dogs need exercise, too and it’s a great bonding experience. In the summer, you can do doga, which is doing yoga with the dog.

Love karaoke, but also want exercise?

Try this new version of spin class, called Karaoke spin. It’s also known as cycle karaoke. When you’re singing while you spin, it helps breathing techniques and gives your lungs more of a workout. If you can’t easily sing while you’re pedaling, you’re not pedaling hard enough. It reminded me of a client who thoroughly enjoyed giving her kids a zinger. She used to ride bike with them and when she felt it was right, sang at the top of her lungs while pedaling. Needless to say, she had to pedal pretty hard to keep up with her kids who were fleeing her in embarrassment.

Jukari Fit to Fly is made for the adventurous.

If you loved the jungle gym and trapeze as a kid, you’ll love Jukari Fit to Fly. This workout uses a trapeze-like apparatus that helps you tone your body. It lets you swing, fly, spin and jump while you’re feeling like the top performer at a Vegas Cirque du Soleil review, except you’re far closer to the ground. In fact, it was created by collaboration between Cirque du Soleil and Reebok, so it should feel authentic.

If you are a fan of Bollywod movies, Doonya may be for you.

If the dance moves of Slum Dog Millionaire made you smile, imagine how great you feel when you do them on your own. This high energy workout will help you building strength and flexibility, while building your cardio. It offers the unique sounds and movements that sets it apart from other dance exercise classes.

If you’ve ever watched your hamster in an exercise ball, you’ll appreciate what it must be like when you try water walking. Some deem this mode of exercise dangerous, particularly if you have an untrained operator, so do your homework before you decide to try it and only work with the best.
Try Capoeira, an artform from Brazil that uses dance movement, combat moves and special music to improve agility, flexibility, strength and speed.
Try Krav Maga, an Israeli hand-to-hand combat technique that uses instinctive reactions for self-defense.
Take a pole dancing class, but if you’re not that adventurous, try polga. Polga combines yoga with pole dancing to provide benefits in all areas of fitness; strength, flexibility, balance and endurance.

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How To Stay Motivated

Published by superadmin on March 14, 2018 | Leave a response

The biggest cause of fitness program failure is quitting it before success was achieved. You need to identify how to stay motivated, once you’ve created your goals and the plan to achieve them. As a trainer, I find that most people want instant results and after the first few weeks, their enthusiasm and desire seem to wane. For some, it can even happen after the first few sessions. That’s why I also work on motivation. Some people find that knowing that someone is holding them accountable keeps them coming to the gym.

Change your “stinken’ thinken’.”

That line can be attributed to Zig Zigler, one of the original motivational speakers. It’s all about perspective when it comes to staying motivated. If you focus on the negative, it’s bound to turn the experience to a negative one. For instance, if you’re constantly reminding yourself you don’t have time to go to the gym, you’ll experience stress and finally convince yourself you don’t. If you turn that around and look forward to your time at the gym as a break you deserve away from the hustle and bustle, it becomes a treat.

Set specific goals that are achievable.

I want to get into shape, isn’t specific. You’ll never be able to measure your progress or decide when you’ve reached it. I want to be able to fit into a size 6, run two miles without stopping or lose 35 pounds are goals that are specific, achievable and measurable. To make the goal complete you need to give it a time frame, such as three months or six months. It becomes more of a game when you have goals, rather than a drudgery.

Schedule a specific workout time.

If you do anything at a specific time for long enough, it feels wrong when you’re not doing it. Just like brushing your teeth, working out should be part of your daily habits. While you won’t workout hard every day, getting some exercise, such as walking, should part of your daily activities. Trying to fit a workout into your daily schedule when you have time often means never. Creating a specific appointment with the gym helps ensure you’ll make it.

Workout with a friend. Many people that join the group workouts, do so with a friend. It makes both of you more accountable, while adding more enjoyment to the experience.
Do fun workouts, besides working out at the gym. Going rock climbing, bike hiking and even out for a night of dancing provides healthy exercise and a great break from the gym. You can add it to your workout regimen to supplement three days a week at the gym.
Keep supportive people around you. One of the reasons group sessions are so popular is that there’s so much energy and support for each other. You’ll find the same type of atmosphere at our gym.
Track your progress. You can track your gym accomplishments on paper or take pictures of yourself every four to six weeks in the same outfit and using the same stance. You’ll see an amazing difference along the way.

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Are You Sabotaging Your Calorie Counting

Published by superadmin on March 3, 2018 | Leave a response

Are you sabotaging your calorie counting by subtracting the calories burned by exercise? Is calorie counting actually ruining your attempt to lose weight? There’s so many ways to fail to lose weight, you might think you need a big elaborate plan that must be followed to the letter, but in reality, the simpler you make it, the better off you’ll be. That’s why many people find that learning to eat smarter, not counting calories is the best method of weight loss.

If you choose to count calories, watch out for this pitfall.

Too often people become obsessed with calorie counting and not only restrict their caloric intake, also subtract the calories they’ve burned. That becomes a slippery slope as it gets even more detailed when they start associating specific movements, like running up and down the stairs a specific number of times, so they can consume their favorite treat. To make matters worse, there are levels of intensity for various exercises…and anyone that’s hungry for a sweet treat naturally chooses the highest intensity level, regardless of whether or not they’ve achieved it. It can make the difference between weight gain and loss.

Counting calories leaves you feeling deprived.

At the end of the day, everything was about food. What you could eat, what you couldn’t and how many calories you have left for dinner. People who diet often go to bed hungry. Some studies show that it even can cause changes that lower your metabolism, leaves you hungrier by making hormonal changes that tell the brain you’re hungrier and even place a higher mental focus and excitement on eating. It becomes the reward for all situations, the soother of all bad moods.

Eating healthy stops all the pitfalls.

Sure, you can’t down a whole pecan pie when you’re eating healthy and expect to shed a single pound, but that shouldn’t stop you from eating a little on special occasions. You never have to feel hungry, because there’s so many filling foods that are also delicious. You even plan to eat snacks when you eat healthy. Eating healthy means making smarter choices that are minor. It might mean eating brown rice instead of white or substituting Greek yogurt for sour cream.

Don’t make too many drastic changes at once. You’ll never stick with a weight loss program if you start out exercising for hours and restricting your food intake drastically. Start making changes, but don’t go overdo it to a point that it’s not sustainable.
Stick with smart eating. Don’t try to lose weight with the latest, “greatest” diet. Choose healthier foods and make lifestyle changes that last forever.
Weight loss and a healthy lifestyle isn’t a sprint, it’s a marathon. Too many people sabotage themselves by cutting their calorie intake too low. It’s not sustainable over the long haul.
When combining healthy eating with exercise, get the help of a professional to find the best foods to eat. For instance, if you’re training for a marathon, a low carbohydrate diet simply won’t do.

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Nutrition For Life

Published by superadmin on February 24, 2018 | Leave a response

If you want adequate nutrition for life, you need to learn how to make healthier choices when it comes to food. While there are all sorts of programs, including one called Nutrition for Life the key to all of them is eating healthier. You need all the important nutrients to have your body perform properly and keep your caloric intake lower. Choosing foods that are not processed or minimally processed is one key to a healthier lifestyle. Processing not only reduces the nutrients, it also may mean the addition of harmful chemicals that cause damage.

Know your body.

The first key is paying attention to your body. While milk is a great addition to a healthy eating menu, if you’re lactose intolerant you’ll suffer from digestive upsets that vary from gas to vomiting and diarrhea. Note how you feel after you eat certain foods. Everyone is different, so getting nutrients may be different too. Rather than get your calcium from milk products, consider broccoli, sardines or kale. Be aware that some foods will produce gas until your body adjusts to them, such as high fiber foods like beans and fruit. Go slowly with these until your body is ready for more.

Watch out for snack foods.

Unfortunately, there seems to be more snack foods available than healthy foods….or maybe it just seems that way when you go to the grocery hungry. Chips, cookies, candy and even carbonated drinks can add pounds without adding nutrition. The best route to go is to plan ahead. Start by eating before you go grocery shopping to avoid hunger impulse buying of snacks. Prepare healthy snacks ahead of time and have them ready to eat for those times you need a quick pick-me-up, like mid morning or mid afternoon. These can be veggies and dip, fruit or even yogurt or hard-boiled eggs.

Eat lots of veggies and some fruit.

Unless you’ve lived in an isolated location, you probably already know vegetables are good for you. Fruit is also, but the higher sugar content means you eat a little less of it than fresh vegetables. The closer to their natural state, the better. Six to thirteen servings is the baseline, with the colors of the servings varying. You should have a rainbow of color, with some fresh green leafy veggies, bright orange, purple, red and yellow ones. Each color comes from a phytonutrient that adds health benefits.

Make sure you have adequate protein. Protein comes from a number of sources. If you use animal based protein, vary it and keep it lean. You can eat eggs, fish, chicken, lean beef and other animal sources or opt for vegetarian options like legumes.
Drink plenty of water throughout the day. Not only does adequate water ensure you’ll fight dehydration and help keep your kidneys healthier, it also makes you feel fuller. Sometimes, especially after a workout, you’ll feel hungry. It might really mean you’re thirsty. Try a bottle of water first.
When you eat healthy, you never have to diet. Healthy eating not only helps take off weight, it helps prevent it from returning.
Learn the difference between eating out of boredom, habit or exhaustion and real hunger. Don’t worry if you leave food on your plate if you’re full. Eat only until you’re full.

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Is Low Carb Actually Good For You

Published by superadmin on February 15, 2018 | Leave a response

Lately, a lot of attention has been given to low carb diets. They aren’t anything new. The Atkins diet was a low carb diet and that came out over 45 years ago. While the Atkins diet was quite aggressive and extreme, since then a variety of modifications and new diets have been introduced. The Atkins diet promoted eating high fat foods and often left you feeling horrible. The extremely low carbohydrate content forces your body to burn fat with a by product of ketones. Those make you feel bad with nausea and headache, leave your breath less than desirable and leave you lightheaded. Unfortunately, once you quit the diet the weight returns quickly.

Health risks can occur with a radical low carb diet.

When you’re not burning carbohydrates, you’re burning something else. It could be lean muscle mass. That slows your metabolism and is one of the reasons you gain weight more rapidly when the diet ends. Eating more meat than veggies can also increase bad cholesterol and leave you more prone to coronary disease. Eliminating the ketones created from burning fat can also put your kidneys into overtime and increase the risk of kidney stones.

Newer versions are “lower” carbohydrate diets with healthy foods supplying the carbohydrates.

One study showed the effect of a “lower” carbohydrate diet that had higher amounts of protein. The diet started with 50% of the calories from carbs, 15% from protein and 35% from fat with the dieters eating as much as they wanted. That tends to be more like the average diet. When they changed the allocation of protein and fat to 20% fat and 30% protein, people lost weight. That’s because the protein filled them more so they ate less. After 14 weeks the average participant lost 11 pounds with eight of those from body fat.

There are good carbs and bad carbs, just as there is good fat and bad fat.

You may already know that omega-3 fatty acids are healthy and also that carbs from cookies aren’t nearly as healthy as those from broccoli. The average American diet does contain far too many carbohydrates, but you don’t cut out an entire food group because of it. Cutting down on foods made with processed flour and keeping the pasta to a minimum won’t hurt you and is actually quite healthy. Just keep your low carb diet modified, keeping the good carbs like veggies and eliminating the bad ones, like candy and sugary products. Using this modification of a strict low carb diet provides healthy benefits and weight loss.

A healthy low carb diet can actually lower the bad cholesterol levels. The saturated fat in the diet raises the good cholesterol and lowers the bad.
Keeping your low carb diet high in vegetables, healthy fat and lean meat is the definition of healthy eating.
Modified low carb diets are easier to follow and maintain. Knowing the right type of food to eat eliminates the need for calorie counting.
No matter what type of diet you start, it will be healthier if you don’t go to extremes. Just as extremely low carb diets are bad for you, but modified ones are healthy, the same holds true for traditional calorie counting diets.

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Do You Need Supplements

Published by superadmin on February 3, 2018 | Leave a response

Before identifying whether you need supplements, let me first be clear about what that means. The very name, supplement, implies that you’re only supplementing healthy eating, not replacing it. That’s all that supplements should do. The next factors necessary to answer the question is the type of supplement, your health, age and lifestyle. While vitamin C is important to a healthy life, if you’re eating healthy, you should get an adequate amount. That’s not considering someone who’s under a lot of stress, which requires extra vitamin C or someone who smokes. There are also supplements that are supposed to help you build muscles or lose weight.

San Antonio is a sunny town, but you still may need extra vitamin D.

One of the best ways to get the vitamin D you need is to spend some time in the sun. However, today with all the push toward sunscreen, those ultraviolet rays have little chance to enter or turn into vitamin D created by the body. Sitting in an office all day with florescent light won’t build your vitamin D reserves either. For those that can’t drink vitamin D fortified milk or have a strict vegan diet, vitamin D may also be at a shortage. Vitamin D does so much for your body. It helps build stronger teeth and bones, make you mentally sharper, improve your immune system, reduce abdominal fat, provide healthier hair and heart health. The older you get, the less you create and absorb vitamin D. You might consider supplementing and a glass of fortified orange juice could be the answer.

Your age and sex makes a difference in the type of supplementation you should have.

Younger women who are menstruating, pregnant or lactating may need to supplement their iron. If they’re of birthing age, supplementation of folate is important. B12 is also important to boost energy levels. Older women tend to be at risk of magnesium deficiencies, which can cause muscle cramping, high blood pressure, low energy and hormone problems to name a few. Older people, whether women or men, tend to absorb fewer vitamins, even if they eat healthier, which makes supplementation more important.

Don’t expect supplementation to perform miracles.

You can’t eat junk, live a sedentary lifestyle, burn the candle at both ends and expect a pill or supplement to make a difference. NOTHING will ever replace a healthy diet, regular exercise, staying hydrated and sleeping for good health. Since not everyone is the same and circumstances change, sometimes supplements help. You’re better off drinking a smoothie made of whole foods like veggies and fruits, than using some of the supplement powders. Nobody regulates many of the “miracle” supplements for body building or weight loss, so you’re often paying high dollars for something that does no good.

If you eat healthy, most of your nutritional needs should be met. Always check with your doctor before reverting to any form of supplementation. Some interact with other medications and make them less effective.
While some nutrients are water soluble and won’t accumulate in your body, but just make you have expensive healthy urine, others are fat soluble and accumulate. Too much of those can cause health issues.
Fish oil, a supplement for Omega-3 fatty acids, has a large stock of studies showing its benefit for heart health.
If you’ve been ill, are over 50 or are pregnant, supplementing your diet with vitamins and minerals could be just what you need. Your doctor should always be consulted.

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The Best Low Carb Foods

Published by superadmin on January 24, 2018 | Leave a response

There’s nothing that beats eating healthy and making smart choices when it comes to food for losing weight and keeping it from returning. However, once in a while you want to get a head start on weight loss and lowering the carbohydrate intake is one way to do that. The best low carb foods are those that contain a lot of nutrients and taste good. They can become part of your normal eating pattern even after you shed those extra pounds and will help you prevent those pounds from returning.

Low carbohydrate foods are both good for your health and the dieter.

There’s a lot of good reasons to limit your intake of carbohydrates. One is that you’ll feel fuller because low carbohydrate foods don’t spike your blood sugar, only to drop it later. Instead, it helps it stay on an even keel. That balanced blood sugar level helps diabetics, while also helping prevent heart disease. Low carbohydrate diets have also been proven to be more beneficial in weight loss efforts than other types of diets. Low carbohydrate diets contain lots of fresh fruits and vegetables, which is good for everyone.

Say no to pasta and yes to healthy vegetarian alternatives.

You’ll love the yummy taste of spaghetti squash and won’t want to go back to regular noodles. Not only is it lower in carbohydrates, it offers dietary fiber, vitamin C, vitamin A, calcium and potassium. Zucchini noodles as an alternative also offer those same benefits. They’re both lower in carbs and calories, too. I love spaghetti squash baked and then mixed with a tablespoon of butter and roasted garlic, but using a spaghetti sauce on top is also a great way to enjoy your pasta without any pasta or guilt. Add a turkey meatball or two and a salad and you have a great meal.

Try something new with an old food you’re sure to love.

Have you ever heard of lamb’s lettuce? Maybe you’ve heard the term mâche. While it once was considered a weed, it’s now a hot culinary delight. This small plant grew in fields with cereal crops, so it’s also known as corn salad. It has a juicy tender leaf that has a slightly nutty flavor. The French serve it with vinaigrette and add roasted beets or hard boiled eggs. You can serve it with thinly sliced broccoli, sunflower seeds, onions, extra virgin olive oil and spices. Add a side of lean marinated steak and you have a delicious low carb meal.

Honey-soy glazed salmon with mushrooms and peppers create the perfect low carb meal that’s fit for a king. It’s nutritious and delicious.
Pizza crust from cauliflower is a low carb option that tastes even better than regular pizza and has more nutrition.
Hungry for a snack. Consider a low carb option like zucchini Parmesan chips. Everyone will love this option.
Grilled shrimp and mango on a bed of baby lettuce and couscous is a yummy meal whether it’s on the barbecue grill or stove. It’s also a delicious low carb option and extremely healthy too.

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Nutrition For Constipation

Published by superadmin on January 13, 2018 | Leave a response

If you’re finding that your bathroom trips are more and more disappointing, it can occur for a number of reasons. It might be lack of exercise. If that’s a problem, riding a bike for a half hour or so can really get your system moving and make your trip to the bathroom a success! It’s not always lack of movement that makes your movements slow and sluggish, sometimes you need better nutrition for constipation to get your elimination system eliminating and have the success you want behind the closed door.

Are you hydrated?

Water is extremely important when you want to conquer constipation. In fact, it’s important for all the organs of the body and all body processes. When you don’t have enough fluid in your system and even slightly dehydrated, the body borrows from less important organs to replenish the fluid throughout the rest of the body. That means you’ll have dry hard stool that doesn’t easily glide through the colon, which brings on constipation. Drink eight glasses of water a day. Carry a bottle with you and sip on it throughout the day.

You need fiber! Fiber! Fiber!

Is the message loud and clear. Foods that contain loads of fiber can get you going with great regularity. There are two different types of fiber, insoluble and soluble. The insoluble fiber gives your pooh bulk and sweeps the colon clean. The soluble fiber helps you stay healthier by creating a bond with toxins and excess cholesterol so you can eliminate it. That’s one reason eating rolled oats—oatmeal—can lower your cholesterol level.

Eat a natural made for human consumption Liquid Wrench, Master Blaster or WD-40 for the colon.

I’m really not suggesting you eat any of those products, since they aren’t meant for human consumption. What I am suggesting is that you eat foods high in Omega-3 fatty acid that can help lubricate the colon like WD-40 lubricates screws and bolts when they won’t come out. There’s loads of foods that contain this healthy fat. You’ll find it in flax seed, salmon, krill oil and other fish oil.

If you don’t have a fiber rich diet right now, increase your fiber intake slowly. Eating too much all at once can lead to the discomfort of bloating. Make sure you get adequate water, too.
Eat your fiber with a smile. You can increase it, while also enjoying the increase with berries. Blackberries and raspberries are high in fiber and a great snack for between meals.
Grab a prune for a snack. Not only is it high in fiber, it contains sorbitol, which is a natural laxative.
Eat more broccoli. Broccoli shines when it comes to fiber. It may be one of the reasons that eating more crucifers, like broccoli, can help reduce the risk of colon cancer.

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