Mini Health Challenge Week 2 | Breast Cancer Awareness Month

by Natalie on October 15, 2012

It’s time to add on goal #2!

For those of you just dropping in, please see this post to get up to speed on my mini-health challenge.

Before we get on to week 2, I want to hear about week 1! How did it go for you? Did you find it was easy or difficult to get 150 minutes of exercise. I would love to hear any details.

For my 150 minutes, I did a 60 minute vinyasa yoga class, 60 minute cardio/weight class, and a 60 minute brisk walk.  I know this adds up to 180 minutes, but you get the point.

I don’t know about you, but I felt great after doing all this exercise! Getting out and moving around always gives me a new lease on life. I always feel more energized and optimistic.

So now onto GOAL #2…

Remember, I am adding on to the goals. So I will continue with the goal of 150 minutes of exercise this week along with a new goal.

NEW GOAL for week 2: Eat 3 servings of cruciferous vegetables.

Total Goals for week 2:

  • Eat 3 servings of cruciferous vegetables  -AND-
  • Exercise 150 minutes

Why Cruciferous?

Cruciferous vegetables are one of the most powerful cancer fighting food groups. Numerous research studies have shown that cruciferous vegetables fight breast cancer.  Cruciferous vegetables contain important phytochemicals that help our body detoxify and reduce levels of harmful estrogen.

Cruciferous vegetables include:

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Bok choy
  • Kale (leafy green)
  • Collard greens (leafy green)
  • Kohlrabi
  • Rutabaga
  • Turnips
  • Arugula (leafy green)
  • Radish
  • Watercress (leafy green)

What’s a serving?

1 cup of hard vegetables or 2 cups leafy greens. If the leafy greens are cooked, 1 cup is a serving size.

If you don’t want to use a measuring cup, you can use your hand. A closed fist is generally one cup.


  • Add chopped kale to your morning smoothie
  • Make a stir-fry with bok choy and broccoli.
  • Make mock mashed potatoes out of cauliflower (to do this, just cut your cauliflower into pieces, boil for 7 minutes, and process in a blender or Cuisinart with salt, olive oil, garlic, and any fresh herbs you desire, such as chives).
  • Serve roasted Brussels sprouts or broccoli as a side dish.
  • Use arugula in your salads or on sandwiches.
  • Add any leafy cruciferous to your basic pesto.

Ok now get out there and make it happen! I know you can do this. I will be excited to hear how you incorporate your cruciferous.


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