Hey Power Girl,
Have you been hearing as much as I have about this “new” superfood called kale? Maybe you’ve been wondering if this is this really a “super food”.
Maybe you’re wondering about what the health benefits of kale are? Have you ever tried kale?
What’s the BIG deal with kale?
Well, kale is a green leafy vegetable that is just PACKED with nutrition! This may come as a surprise but not even spinach comes close to the level of nutrients that kale provides.
Not only is kale full of nutrients but it is important for you if you want healthy skin and hair, strong bones, and it also provides you with protein, iron, vitamins and minerals to keep your body strong.
The five main health benefits of kale include:
- improves your blood glucose (prevents diabetes)—> important to prevent or reverse obesity
- lowers your blood pressure–> probably not an issue for you now
- lowers your risk of cancer –> that can’t hurt
- improves your bone health –> strong bones for our awesome workouts!
- lowers your risk of developing asthma –> breathe easy
Kale has all of the essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but still has 3 grams of muscle building protein.
So Power Girl you are probably wondering how you should eat this fantastic green veggie that many claim is one of the “worlds healthiest foods”. I absolutely love having kale as an added green in my salads. It is so easy to use and makes a meal TEN TIMES healthier!
If you get off track with your eating, just remember Power Girl that you can always get right back on! So why not use kale to help make your meals much healthier and provide better fuel for your Power Girl workouts.
Here is how to incorporate kale into your diet.
I often make a kale salad. So start with using one cup of kale.
Did you know that one cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and unlike spinach, kale’s oxalate content is very low (oxalates in foods stop minerals like calcium from being used) which means that the calcium and iron in kale is highly absorbed by your body’s digestive system.
Remember that in each meal you need to ask yourself where your protein, carb, and fat nutrients are coming from within that meal.
After you add one cup of kale put around 5-10 almonds in as your healthy fat (they are easier to eat if they are chopped up in a dry blender).
Then continue making your salad by adding 1/4 of a cup of pomegranate seeds, this is your carbohydrate or fuel source. As for your protein you can either cut up cooked chicken into the salad or have it on the side. Use a light olive oil dressing with some balsamic vinegar (my favourite).
This is a quick meal and is a fantastic way to build a leaner and healthier you!
You only get one body Power Girl! So make sure that you take care of it and fuel your body with more food like kale. Remember to exercise with me using one of my Power Girl workouts, then I promise you that you will come one step closer to your gorgeous, lean, and muscular body.
Your friend and coach,
Jessy Lipke
