Cruciferous Vegetables

Not feeling like you’re getting enough to eat at your meals?  A lot of people that have reduced their caloric intake in an attempt to lean out or just practice a healthier lifestyle have come to me complaining that they don’t get enough to eat.  Meals are too small and they’re left hungry all day.  My go to answer has generally been cruciferous vegetables.

The brassicas are good for you, cheap, filling, and delicious

Cruciferous vegetables are a family of vegetables including cabbage, broccoli, cauliflower, kale, radish, and many other vegetables.  A more complete list can be found on wikipedia here.  Why are these great to eat when you’re hungry?  Well they aren’t appetite suppressants.  For the most part, they are low energy density.  This allows you to eat a larger volume of food without consuming more calories than you would with something else (like starch containing pasta, rice, potato, etc.).  Eat more and you’ll feel more satiated.  Lately I’ve been eating a lot of rapini.  Sometimes called broccoli rabe,  it’s broccoli’s better tasting cousin.  All you need is a tiny bit of olive oil and some garlic and you’re set.

Along with being low energy density, most cruciferous vegetables are high in fibre, vitamin C, and any number of other vitamins, minerals, and antioxidants.  Plus they’re delicious!  At least when you prepare them properly…  So treat them right and they will take care of you in turn!

Wednesday

Warmup: 5 min. kettlebell drills

Tech: -5-5-5-5-3-3-3 front squat

Workout:
20 min AMRAP:
-15 leg scissors
-10 squats
-10 pushups
-5 burpees

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