Kale: Number One

April 8, 2011 - One Response

Kale is nutritionally ranked the number one food.  Contemplate adding it to your diet if it is not already; your body will thank you for it.

Kale is a power-food due to its richness in three particular areas:  Antioxidant nutrients, anti-inflammatory nutrients, and anti-cancer nutrients.  Studies show that Kale lowers cholesterol, lowers risk for bladder, breast, colon, ovary, and prostate cancers, detoxifies the body, and protects against inflammation.  Also, I notice my skin becomes particularly clear as I increase kale intake. Kale’s nutrient per calorie density is superb. See for yourself.

Kale can be found at most grocery stores; typically, several types of kale are provided. They are all equally nutritious but slightly vary in taste. My favorite is dinosaur kale lightly steamed to a bright, vivid green.

Delicious kale recipes can be found at http://wholefoodmommies.com/Home/Recipes.

My favorite kale recipe is a smoothie!  The recipe can vary, but essentially the smoothie consists of kale, fruit, and a little water. Frozen bags of fruit work great. I love Costco’s bag of mixed fruit or strawberries. (hint: Though the mix of fruit can vary, always add a banana! It stifles and sweetens Kale’s bitterness).


Quinoa: the Gold of the Incas

April 8, 2011 - 2 Responses

Quinoa (Keen-WAH) was once considered the gold of the Incas. This ancient grain is a complete protein! A complete protein contains all eight essential amino acids; these amino acids are essential because our body cannot produce them. Therefore, we must consume them. The research is clear that protein from plants supply all our protein needs. Plant based protein is superior to meat proteins as they do not include harmful cholesterol and fat. Further, plant based proteins contain nutritional factors (complex carbohydrates, minerals, vitamins, and fiber). Quinoa is a complete protein as well as containing many additional nutritional benefits including lysine, manganese, magnesium, iron, copper, and phosphorous; these nutrients are essential in tissue growth and repair and are especially valuable for those with migraine headaches, diabetes and atherosclerosis. This chart demonstrates quinoa’s nutrient per calorie density.

Notice Quinoa’s low fat, zero saturated fat, zero cholesterol, and high fiber content. Quinoa’s high fiber content aids in proper digestion.

Quinoa is available at Costco stores for approximately $10.00 a bag.

Quinoa is quick and easy to cook. Replace rice with quinoa in your cooking for increased nutritional benefits…and taste! The following links provide delicious quinoa recipes.



You Are What You Eat

April 8, 2011 - 2 Responses

Because you are what you eat, it would be wise to know what it is exactly you are eating. Compare these processed foods’ nutritional facts (particularly fat, saturated fat, sodium, sugar, and nutrient content) to the nutritional information of the whole foods also provided on the blog. 

Captain Crunch is a popular breakfast cereal. While it may satisfy the sweet tooth, it certainly does not satisfy the nutritional standard the body requires. This processed substance is high in sugar and sodium and exceptionally low in nutrients.  Further, check out the serving size; next time you pour a bowl of cereal, measure out the serving size.  FYI, nobody pours 3/4 cup of cereal for breakfast. Double or triple that amount, and now it is an American breakfast.

Fruit Snacks are a common pantry item in today’s society; the ready-to-go package is easy and convenient for the typical busy lifestyle. Plus, it’s basically fruit right? Wrong. Fruit snacks are sugar.  In fact, fruit is not even an ingredient! Despite the high sugar amounts, fruit snacks have no nutritional value. 100% Vitamin C is the best Kellogg’s could do. Well, nice try.  An orange has 160% Vitamin C with additional health benefits and without the detrimental sugar.

Little Caesars Pizza is a clogged artery for only $5 (not including future hospital procedures or costs). The total amounts of calories, fat, saturated fat, and sodium in one slice is outrageous. Note that the pizza slice contains zero nutrients.

The Power of Whole Foods

April 8, 2011 - Leave a Response

Diet and health have a very direct relationship. Our body’s ability to function is affected by the fuel we choose to consume.  Thus, it is essential we are knowledgeable in the quality of various foods.  Processed, highly refined substances are, in fact, hardly foods at all; rather, chemicals have been created and mixed together, made appealing, and tested for their safe consumption.   Read the ingredients on a food label (Tip: If a food has a food label, avoid it. It is likely not whole); the ingredients are not various foods mixed together but literally chemical names.

The irony is that while these processed substances are passed as edible and safe, they are deadly. In fact, these foods are the leading cause of death in America. Cardiovascular disease claims approximately 81,100,000 lives every year.  Both the tragedy and the beauty of this statistic is that Cardiovascular disease is largely preventable. 80-90% of most cancers are lifestyle based which means that 80-90% of cancer risk is preventable!

A whole foods life is the answer.

Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible before being consumed.  Typically whole foods are fruits, vegetables, and whole grains. Unlike processed substances, whole foods contain vital nutrients and essential protection from disease.  The nutrient per calorie density is extremely high. In other words, whole foods contain a high number of nutrients per calorie. As whole foods are incorporated into one’s lifestyle, quality of life increases; the body can heal itself of previous chronic conditions, protect itself from disease, and function optimally.

“Never before has there been such a mountain of empirical research supporting a whole foods, plant-based diet. People are beginning to sense the need for change and are beginning to question some of the most basic assumptions that we have about food and health- and are changing their lives for the better.” The China Study, T. Colin Campbell