Tag Archives: kale

5 Really Good Reasons to Eat KALE This Year

A new school year is beginning and this is the PERFECT time to establish a few new healthy choices for your life.  What do I suggest?  Oh, thank you for asking.  Well here’s one:  

EAT MORE KALE.  

Here are 5 reasons to make KALE your best friend this year…
1. KALE has more vitamin C than an orange.
2. It’s… kind of fatty (in a good way).
3. KALE is the queen of vitamin A.
4. It has more calcium than milk.
5. KALE helps combat inflammation!  And arterial plaque formation!  WOW!  Food friends like avocado, olive oil, and lemon juice go great with kale and make the health-promoting compounds that are in kale even more powerful!  

Oh, be sure to buy this power-house food in the organic section because it is one of the crops to most likely have residual pesticides.
Read more about the goodness of KALE in this article of the 
My favorite way to eat KALE is by putting it in my smoothies.  
Yes, I really do this and you should too.

Here is the RECIPE for the SMOOTHIE I make my daughter before school.  
It has kale AND it is yummy!  🙂

NOW YOU TELL ME HOW YOU ARE PLANNING TO EAT KALE THIS YEAR…

Smoothie Shopping List


I realized today when I was shopping at Trader Joe’s that I have a mental smoothie shopping list that I use.  I keep foods from this list in my kitchen so that my family can have a variety of smoothie options available to them.  So I’ve decided to put MY list down on “paper” and share it with you!  With smoothies, I encourage you to be creative!   Some are better than others, but soon you will find combinations you LOVE!  This happens to be my list, so feel free to add other foods to your list.


FRUITS 
bananas
apples
oranges
strawberries
rasberries
blueberries
blackberries
pineapple
mango
papaya
kiwi
dates
*If possible, choose ORGANIC and SEASONAL fruit.  If not, consider frozen fruit.  Also remember that fruit has a lot of sugar, so go easy and leave room for your green friends I list next!
 
GREENS
kale
spinach
parsley
cucumber
 
PROTEIN SOURCE
high quality time-release chocolate protein powder 
organic greek plain yogurt
almond butter
oatmeal
 
LIQUID
water
almond milk (we don’t have much dairy around here)
orange juice
coconut milk/water
and yes, coffee and herbal tea
 
EXTRA GOODIES
coconut oil – click HERE to check out the best coconut oil!  If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!
honey
bee pollen
flax seeds
hemp seeds
spirulina
mint leaves
cinnamon
ginger
agave nectar
stevia
 



WHY I’M A FAN OF SMOOTHIES:

  1. Blending food takes care of the first step in digestion: chewing!  Food breaks down faster in the stomach.  It’s like a mini-vacation for your digestive system 🙂
  2. Smoothies offer a chance to “eat” food you usually wouldn’t eat.  For instance, I dislike Kale… a lot!  I’ve tried it different ways, it’s just gross to me.  One day I got brave and put a small amount in a smoothie.  Surprisingly I didn’t hate it!  In fact, I kinda liked it.  Slowly I began adding more and more kale.  Now I’m to the point where I crave it.  Yes, I’ve gone there!
  3. Smoothies offer a chance to sneak food to your kids body that they would NEVER imagine eating!  THIS REALLY WORKS!  At first my kids had no idea what they were “eating”, but by this point, they know I put all sorts of stuff in.  Both of my kids like their smoothie different ways, and I adjust them according to their preference.
  4. They are easy.
  5. They are fast.
  6. They are yum.
These are some of my favorite smoothies:
 
 BERRY GOOD SMOOTHIE
 
 
Please share the foods you add to your smoothies!

Fitness Vacation Recap 3: WEDNESDAY

We were expecting Wednesday to be rainy and cold, so I had planned that we would take advantage of the indoor space for our workout.  Well my weather app was WAY off.  Wednesday ended up being one of the most beautiful, warm days!  

the WORKOUT
This is the day I pulled out the skateboards. 
 Up on the roof was the perfect place to use them!
So up we went….

 This is the perfect location for CIRCUIT TRAINING!

Here I am doing a 
ROLLING FLY PUSH-UP
Chris doing a ROLLING FLY PUSH-UP
This is the ROLLING REVERSE LUNGE.  
A W E S O M E hamstring exercise!
80/20 SQUAT
We filmed a mini SKATEBOARD WORKOUT while we were there if you are interested in any of these exercises.  I’ll let you know when it’s available. 

CAUTION…
  • I do not recommend doing exercises on the skateboard if you have knee or shoulder problems.  
  • Stretch and warm up properly first.
  • If you do try any of these exercises, be sure you are close to something to grab on to if the skateboard decides to buck you off!
  • Everyone of these exercises required a strong CORE!  Keep it ENGAGED!!!  Read this to find out more about ENGAGING YOUR CORE.

the AFTERNOON
Being that this was the perfect weather day we decided to hit the beach!
Some of us enjoyed the waves…
Chris Skim-Boarding

 Chris teaching Iver to Skim-Board
 Some enjoyed the sand

And others enjoyed her beach chair 🙂

a SMOOTHIE
I introduced the group to a GREEN SMOOTHIE.  As I was making it, I has some serious apprehension from my group, but after I made everyone taste it, I had some new believers! 
“Wow!  I could actually drink this!”  said Chris.

This is what went in this GREEN SMOOTHIE…
Frozen Tropical Fruit
Greek Yogurt
KALE
Banana
Flax Seeds 
and
Coconut Oil
Buy the best coconut oil here: TROPICAL TRADTIONS

 This is Kay enjoying her GREEN SMOOTHIE!


Tomorrow’s Post:
the FISHERMAN
Migrating Fish
and
ZUCCHINI


Anti-Aging: 6 Cruciferous Vegetables

CRUCIFEROUS VEGETABLES

Cruciferous vegetables are from the mustard family ::

MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER, 

BRUSSELS SPROUTS, KALE


They prevent and slow down aging in the body!

They are filled with vitamins, fiber, and disease-fighting phytochemicals.

By adding these foods to your daily diet, you may be lowering your risk for cancer!

Some have shown to STOP the growth of cancer cells

for tumors in the:

  1. breast
  2. uterine lining (endometrium)
  3. lung
  4. colon
  5. liver
  6. cervix

                                        according to the American Institute for Cancer Research

These vegetables fight against the overload of 

free-radicals that cause cancer by reducing oxidative stress.


Cruciferous veggies also protect against cardiovascular disease.  Studies have shown that diets rich in these foods lower amounts of inflammation in the body!

Which cruciferous vegetables have the most vitamin A, vitamin C, and folic acid?

The answers are:

  1. Kale (vitamin A)

  2. Broccoli (vitamin C)

  3. Brussels sprouts and broccoli (tied for folic acid)

Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it’s broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.

Here’s a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.

Per 1 cup:

Broccoli

Cauliflower

Cabbage

B. Sprouts

Bok Choy

Kale
(steamed) (frozen, cooked) (raw) (cooked) (cooked) (cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin B-6 17% 12% 7% 21% 22% 14%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid 23% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
Omega-3s 200 mg 140 mg 60 mg 260 mg 100 mg 100 mg

Tips for Enjoying Cruciferous Vegetables

To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:

  • Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.

  • You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.

  • No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.

  • Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.

  • Add chopped cruciferous veggies to soups, stews, and casseroles.

  • When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old — don’t buy it.

according to WebMD

Cauliflower Tomato Soup

One of my family’s favorites from Allrecipes.com

Ingredients


  • 1/4 cup sliced leek (white portion only)

  • 1/4 cup chopped celery

  • 1 tablespoon butter or margarine

  • 1 (10.75 ounce) can condensed tomato soup, undiluted

  • 1 1/4 cups water

  • 1 cup fresh cauliflowerets

  • 1/2 cup frozen peas

  • 1/4 teaspoon dill weed

  • 1/4 teaspoon salt

Directions
  1. In a saucepan, saute leek and celery in butter until tender. Stir in the remaining ingredients. Bring to a boil; reduce heat. Cover and simmer for 12-16 minutes or until the vegetables are tender.

Brown Rice and Steamed Broccoli & Cauliflower

I use this as a side dish or a stand alone meal.

  • cook the brown rice according to the instructions

  • steam either frozen or fresh broccoli & cauliflower

  • combine them

  • drizzle Braggs Liquid Amino’s and Flax Seed Oil on top and mix

  • if you are really feeling healthy, sprinkle kelp flakes over the rice and veggies!

OK, now it’s your turn.  I want to hear from you.

PLEASE share your Cruciferous Vegetables recipes!