Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘kale’

10 of the Most Nutritious Vegetables You Can Eat

We have already established that eating healthy is hard. Navigating a Whole Foods is not for the faint of heart. Which fats are bad? Which vegetables are best? Does anyone really know? Maybe, maybe not, but thanks to the Nutrition Action Healthletter, we can at least see how all the famed veggies stack up.

The agency responsible for the newsletter gathered nutritional info made available from the U.S. Department of Agriculture National Nutrient Database, and it ranked the world’s most popular vegetables, taking into account their calories and Vitamin K, lutein, Vitamin C, Potassium, and fiber content. Some veggies were obvious superstars, racking in scores of over 1,000 points, but others didn’t fare so well, coming in with a score of 54 points, and yes, iceberg lettuce, we’re looking at you.

10. Carrots

Coming up first on our list, sitting at the No. 10 spot is a vegetable that is arguably pretty easy to love: the carrot. One serving of this orange veggie is only 30 calories, and it comes packed with fiber, Vitamin K, and lutein. Lutein is a caretenoid concentrated in the retinas of your eyes, and it’s a necessary component of normal vision. It is suggested that eating a diet rich in fruits and vegetables that contain lutein may also decrease your risk of cardiovascular disease, so it appears as though your grandma was actually on to something. There’s a reason she told you eating carrots is good for your eyes.

9. Radicchio (raw)

Radicchio is next! Sounds like the king of the vegetables, yes? And the Nutrition Action Healthletter supports that ranking. Sometimes known as Italian chicory, two cups of this good stuff yields a whopping 20 calories and a score of 467 points on the newsletter’s rank. Radicchio also comes laden with Vitamin K and lutein, along with Vitamin C and potassium. When you’re on the hunt for radicchio in the grocery store, seek out the leaf vegetable with white-veined red leaves. Though it has a bitter and spicy taste as raw, grilling or roasting helps mellow out its flavor. Unfortunately, radicchio is only listed at No. 9 on our list in its raw form, but we won’t blame you if you wade into the radicchio waters roasting the vegetable first.

8. Sweet potato

Coming in at No. 8 is American’s favorite superfood, the sweet potato. The white potato’s healthy counterpart racks up a score of 492 points on the Nutrition Action Healthletter’s list, and it’s all thanks to the ample amount of Vitamin C one small potato with skin provides, along with potassium, fiber, vitamins, and magnesium. We’ve said it before and we’ll say it again, there’s a reason healthy eaters love to love this naturally sweetened carbohydrate.

7. Mustard greens

But the sweet potato still isn’t healthier than seven other vegetables that reign supreme, and one of them is the mustard greens. One serving of these veggies yields just 10 calories, but its nutritional profile is worth much, much more. Mustard greens are chock full of Vitamin K, lutein, Vitamin C, and fiber. They’ve been noted on lists as the world’s healthiest foods, and just in case you’re ready to give mustard greens a try, look out for the plant that often occurs in some form in African, Italian, Indian, Chinese, Japanese, Korean, and soul food cuisine.

6. Pumpkin (canned)

Continuing to make our way down the list, we come to another favorite orange veggie, because pumpkin shouldn’t only be purposed as a vehicle for your Halloween jack-o-lanterns. Rather, in its canned form, it racks up 577 points on the list highlighted on the Nutrition Action Healthletter, and there, experts praise its Vitamin K, Vitamin C, potassium, and fiber content. Bake this baby into baked goods and pride yourself on eating one of the top six healthiest veggies.

5. Turnip greens

Back on our greens game, we come to another impressive plant, the turnip greens. Turn up for turnips. One serving of these babies comes to only 20 calories, and for that measly total, you get vitamin K, lutein, vitamin C, and fiber. Sorry, potassium, turnip greens aren’t a vehicle for you. These root vegetables go by a lot of different names, but Americans tend to either roast them, sauté them, mash them (with bacon!), or puree them into a soup. It’s your choice how you consume them, but as their score of 714 points evidences, you should definitely say yes to the turnips.

4. Swiss chard

Swiss chard comes in at the No. 4 spot, boasting an impressive score of 717 points, just slightly higher than the value of turnip greens. This leafy green vegetable is often used in Mediterranean cooking and covers all the nutrient bases, coming packed with Vitamin K, lutein, Vitamin C, potassium, and fiber. It is also rich in minerals and protein. Healthy eaters have been chomping down on this veggie for decades now, but if you’re new to swiss chard land, sauté it or roast the chard leaves first. Cooking mellows out the bitter taste of this vegetable and yields a pleasant, albeit earthy, flavor.

3. Collard greens

And you don’t have to be from the South to enjoy this next highlighted vegetable, although that’s where collard greens enjoy the most fanfare. These plants are known for their large, dark-colored, edible leaves, and they’re easily made into a number of popular dishes, including good old sautéed collard greens with bacon. Loaded with Vitamin K, lutein, Vitamin C, potassium, and fiber, there really is no reason you shouldn’t be at least trying to incorporate collard greens in some of your meal plans, especially considering one serving only yields 20 calories. C’mon now.

2. Spinach (raw)

Getting closer to the distinction of best, vegetable, ever, we come to spinach, a vegetable that many consumers have grown to love — no pun intended. In its raw form, spinach totals 968 points on the scale provided by the Nutrition Action Healthletter, and it’s no surprise, considering the green vegetable is teeming with vitamin A, lutein, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Hide spinach on your salad, in your eggs, in your smoothies, or even in your desserts, and you’ll be benefiting from its impressive nutritional profile.

1. Kale

And the greatest vegetable of them? King Kale, killing the competition with its score of 1,392 points. It’s hardly a surprise that kale takes the No. 1 distinction, considering it’s the it veggie healthy eaters love to love, but now we fully understand why. This vegetable has been around since the dark ages, but it’s now one of hottest greens that can be found on foodies’ plates, especially if it is massaged. Raw kale previously seemed almost unpalatable due to its bitter taste and unappetizing texture, but now that chefs and foodies have discovered that massaging the vegetable with olive oil and salt can break down its tough cellulose structure, healthy consumers are all about reaping the benefits of the greens packed with Vitamins A, C, and K, B6, and calcium. Case in point? Eat your kale, and like it too.

Leesa recommends always chooseing organic vegetables!

By Emily Cole
Photo credits iStock

Have you shared this story yet?  

Go ahead, give it a little love… Our Share Buttons are listed below….Merci!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

Top 12 Detox Superfoods

Top 12 Detox Superfoods

 

Even if you don’t plan on doing a detox program, your health will benefit from adding more  detox superfoods to your daily diet. There are many great superfoods with  detoxifying properties, but here are my top 12 picks.  And, they’re  delicious too.

Almonds—are high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove  impurities from the bowels.

Avocados—lower cholesterol and dilate blood vessels while  blocking artery-destroying toxicity. Avocados contain a nutrient called  glutathione, which blocks at least 30 different carcinogens while helping the  liver detoxify synthetic chemicals. Researchers at the University of Michigan  found that elderly people who had high levels of glutathione were healthier and  less likely to suffer from arthritis.

Beets—contain a unique mixture of natural plant chemicals  (phytochemicals) and minerals that make them superb fighters of infection, blood  purifiers, and liver cleansers. They also help boost the body’s cellular intake  of oxygen, making beets excellent overall body cleansers. Aphrodite, according  to legend, ate beets to retain her beauty. She was definitely on to a good thing  since beets, in addition to all the benefits listed above, also help stabilize  the blood’s acid-alkaline balance (pH), which in turn supports healthy  detoxification.

Blueberries—contain natural aspirin that helps lessen the  tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in  the urinary tract, thereby helping to prevent infections. They have antiviral  properties and are loaded with super-detoxifying phytonutrients called  proanthocyanidins.

Cabbage—contains numerous anti-cancer and antioxidant  compounds and helps the liver break down excess hormones. Cabbage also cleanses  the digestive tract and soothes the stomach, which could in part be due to its  antibacterial and antiviral properties. Cruciferous vegetables like cabbage  (kale is another excellent choice—see below) demonstrate powerful detoxification  activity, including neutralizing some of the damaging compounds found in  cigarette smoke (and second-hand smoke). They also contain a compound that helps  the liver produce adequate amounts of enzymes for detoxification.

Cranberries—have powerful antibiotic and antiviral  substances to help the body cleanse harmful bacteria and viruses from the  urinary tract.

Flaxseeds and Flaxseed Oil— are loaded with essential fatty  acids, particularly the omega-3s. They are essential for many cleansing functions  and maintaining a healthy immune system. They are also critical to maintaining a  healthy brain. The health of every cell in your body is dependent on getting  adequate amounts of essential fatty acids.

Garlic—helps cleanse harmful bacteria, intestinal parasites,  and viruses from the body, especially from the blood and intestines. It also  helps cleanse buildup from the arteries and lowers blood pressure. Garlic has  anti-cancer and antioxidant properties that help detoxify the body of harmful  substances. It also helps cleanse the respiratory tract by expelling mucous  buildup in the lungs and sinuses. I am referring to fresh garlic, not garlic  powder, which has virtually none of the above properties.

Kale—contains  powerful anti-cancer and antioxidant compounds that help cleanse the body of  harmful substances. It is also high in fiber, which helps cleanse the intestinal  tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke  and contains a substance that jump-starts the liver’s production of cleansing  enzymes.

Legumes—are loaded with fiber that helps lower cholesterol,  cleanse the intestines, and regulate blood sugar levels. Legumes also help  protect the body against cancer.

Lemons— are superb liver detoxifiers. In addition, they contain high amounts of  vitamin C, a vitamin needed by the body to make a substance called glutathione.  Glutathione helps ensure that phase 2 liver detoxification keeps pace with phase  1, thereby reducing the likelihood of negative effects from environmental  chemicals. Vitamin C and other antioxidants found in lemons are integral to ward  off cancer, fight the effects of pollution and cell damage. Fresh lemon juice  contains more than 20 anti-cancer compounds and helps balance the body’s pH  levels.

Seaweed—could be the most underrated vegetable in the  Western world. Studies at McGill University in Montreal showed that seaweeds  bind to radioactive waste in the body so it can be removed. Radioactive waste  can find its way into the body through some medical tests or through food that  has been grown where water or soil is contaminated. Seaweed also binds to heavy metals to help eliminate them  from the body. In addition, it is a powerhouse of minerals and trace  minerals.

Adapted with permission from The 4-Week Ultimate Body  Detox Plan by Michelle Schoffro Cook, PhD

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

Top 10 Spring Superfoods

Top 10 Spring Superfoods

Spring is finally here and along with it starts the cascade of vibrant  superfoods.  Obviously, some take a little longer than others, but here are  my picks for the top 10 spring superfoods.  Enjoy!

Artichokes—A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin  C. It also contains plentiful amounts of the heart- and muscle-health minerals  magnesium and potassium.  It’s also high on the ORAC list of foods that have  high antioxidant values.  High amounts of antioxidants translate into reduced free radicals linked to aging and disease.

Asparagus—An excellent source of nutrients like vitamin K  which is necessary for bone health and folate, asparagus also contains good  amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium,  and selenium.  Its high folate content makes it especially good for pregnant women who have higher folate needs than most  people.

Chives—Potent in antibacterial, anti-yeast and  antifungal compounds, chives has many similar properties to its  relatives garlic and onion.  Chives also help boost glutathione levels in the  body.  Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best  foods for lowering cholesterol levels due to its superior ability to bind to  bile acids in the intestines.  Collard also shows excellent anti-cancer  properties thanks to its naturally-occurring components, including:  glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale—Proven to lower the risk of bladder,  breast, colon, ovary, and prostate cancer, kale is among the best superfoods  available.  Great for building healthy bones largely due to its high calcium  content, kale also improves the body’s detoxification systems by increasing  isothiocyanates (ITCs) made from the vegetable’s glucosinolates.  Researchers  have identified over 45 phytonutrients in kale, including  kaempferol and quercetin, giving it impressive antioxidant and  anti-inflammatory properties.

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not  the leaves which are poisonous), rhubarb is an excellent spring food but most  people don’t know what to do with it.  Sorry, dumping cups of sugar into it for  jams and pies wrecks any superfood qualities this food might otherwise have.  I  enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in  iron, calcium, beta carotene (which turns into vitamin A in your body), and  vitamin K, which is important for bone and blood health.  The chlorophyll gives  spinach their green color and is a powerful blood cleanser.  High in neoxanthin,  which is proven to aid prostate health, spinach also contains the phytonutrients  lutein and zeaxanthin which strengthen the eyes and help prevent macular  degeneration and cataracts.

Spring greens—Spring greens contain high amounts of calcium  and magnesium needed for strong bones, muscles, and a relaxed nervous system.   Like spinach, they also contain the blood cleansing  phytonutrient chlorophyll.

Strawberries—Just eight strawberries pack more vitamin C  than one orange.  Whether you want to evade heart disease, arthritis,  memory loss, or cancer, these berries have proven their ability to  help.

Watercress—If ever there was a vegetable made for smokers,  watercress is it.  In a study published in the American Journal of Clinical  Nutrition, researchers found that eating raw watercress daily increased the  ability of cells to resist free radical damage to DNA, which reduces the  risk of cell changes linked to cancer.  Their research showed that this protective benefit was pronounced in smokers.  But, anyone can  benefit from this spring nutritional powerhouse.  It is also high in beta  carotene (essential for skin and eye health), B-complex vitamins (important for  nerves, energy, and mood balance), and vitamin E (critical for skin and immune  system health).

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and twelve-time book author and doctor of traditional natural medicine, whose works include: Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Check out her natural health resources and subscribe to her free e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com.

 

Tag Cloud

%d bloggers like this: