Nine Reasons to Eat Kale

Diet and Digestion
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.

Antioxidants
Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.

Anti-Inflammatory
One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.

Cancer
Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Cardiovascular Support
The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.

Detox
The isothiocyanates (ITC) from glucosinolates found in kale aid in the body’s detoxification process. The high sulfur content of kale has further been shown essential for detoxification.

Vitamin K
Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.

Vitamin A
With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.

Vitamin C
One cup of kale provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

Sea Salt, Kelp and Sesame Kale Chips

Have you jumped on the latest trend and tried Kale Chips yet? If not I suggest you give them a try. They are deliciously addictive and really, really good for you!

1 bunch Kale

2 tablespoons Sesame Seeds

1 tablespoon olive oil

1 tablespoon Kelp powder

Ground Himalayan Sea Salt to taste

Rip Kale off tough center membrane and into bite size pieces. Put in basket of salad spinner and spray with vegetable wash. Rinse thoroughly. Spin in salad spinner until dry. Place in large bowl.

Drizzle with olive oil and toss until covered. Add Sesame seeds, Kelp and Sea Salt toss until evenly distributed. Lay out on cookie sheets and bake in a 350 degree oven for 15 minutes or until edges curl and Kale is crispy. Enjoy!

Nine Reasons to Eat Kale Often

Diet and Digestion
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.

Antioxidants
Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.

Anti-Inflammatory
One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.

Cancer
Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Cardiovascular Support
The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.

Detox
The isothiocyanates (ITC) from glucosinolates found in kale aid in the body’s detoxification process. The high sulfur content of kale has further been shown essential for detoxification.

Vitamin K
Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.

Vitamin A
With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.

Vitamin C
One cup of kale provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration

Is Weighing Yourself Helpful for Weight Loss?

I know that a lot of experts will tell you if you're trying to lose weight, you should "weigh in" every week. But in my 15 years of working with women as a weight loss, fitness and wellness coach, I tend to disagree.

Let me tell you why. With most of the clients I work with, the weekly weigh in is something that they absolutely dread and obsess about all week long. This is not helpful in any way, shape or form!

I highly suggest that if you are trying to lose weight that you don’t weigh yourself more than once every 30 days!

For most people it takes about thirty days of doing something consistently to see measurable results. When you are constantly checking your weight and you don’t see it going down or you see it going down slowly, it tends to put you in a place of feeling bad about yourself and that gets in the way of your releasing the extra pounds. If you are feeling bad about yourself and you hate the way you look and you keep noticing that you are not losing weight as quickly as you want, it makes it almost impossible for you to follow through and do what you need to do to be successful!

Focus on where you are going, not where you currently are. Instead of constantly jumping on the scale to check your progress, spend some time every day think about what it will feel like when you reach your desired goal.

The best thing you can do for yourself if you're trying to lose weight, is to find any way you can to feel good about yourself and your efforts! 

If your goal is to trim pounds, choose a diet and exercise program that feel good to you and follow through to the best of your ability every day. Pat yourself on the back for the positive changes you are making and the things that you are doing right! Let go of any slip ups and get right back on track!

Instead of getting on the scale, you want to ask yourself if you are feeling better, stronger and have more energy. Revealing your slim, fit and vibrant body is a journey and if you keep moving forward you will eventually get there!

Delicious Turkey Chili

This recipe is a staple in my house, we make it almost every week. It's high protein, low carbohydrate and loaded with nutritious and satisfying ingredients. There's nothing better on a chilly winter evening than a bowl of this chili and side salad of mixed greens, avocados and tomatoes, drizzled with olive oil and fresh lemon. Try it. I think you'll like it!





Delicious Turkey Chili
16 oz Lean Ground Turkey Meat
1 Red Pepper - chopped
1 Large Onion - chopped
2 cloves of garlic - pressed
1 Tablespoon Olive Oil
1 Tablespoon Chili Powder
1 Teaspoon Ground Cumin
1/2 Teaspoon Red Pepper Flakes
28 oz. can Crushed Tomatoes
15 oz. can Corn - rinsed
1 1/4 cup Fresh Cilantro Chopped

In a large sauce pan saute the red pepper and onion in olive oil until tender crisp. Add ground turkey meat, crushed garlic, chili powder, ground cumin and red pepper flakes, cook until turkey is no longer pink. Add crushed tomatoes and corn, cover and simmer for 15 minutes. Stir in chopped Cilantro. Serve with grated cheddar cheese if desired.