Tag Archives: essential nutrient

  • Top 5 Reasons to Eat Kale and a Delicious Way to Enjoy



    Here are my top 5 reasons to eat kale;

    • Kale is incredibly detoxifying - Kale contains indole-3-carbinols, sulforaphane, among many other super powdered plant nutrients that keep your liver and hormones happy.


    • Kale is low in calories and packed with nutrition - Kale contains more nutritional value for fewer calories than almost any food on the planet.


    • Anti-inflammatory- one of the reasons kale helps combat inflammation is the omega 3’s it contains. In only 100 calories of can your get 350mg of omega 3’s. Vitamin K is also a key nutrient in reducing inflammation and kale happens to be a star in this nutrient.


    • Kale is an excellent source of fibre and magnesium - both help keep bowels happy and healthy. Fiber gently sweeps the colon keeps it clean and helps food pass along at an ideal speed and magnesium helps draw water into the bowel keeping it hydrated. Trust me you don't not want a dehydrated bowel, think pebble poop that is hard to pass. No thank you!


    • Antioxidant Rich - In addition to familiar antioxidants like vitamin C and beta carotene, kale provides us with at least 45 others (probably much more as we continue to learn more and more about foods). Antioxidants are important for so many things including keeping our heart healthy, immune systems happy and each one of our trillions of cells thriving.


    • Ok, so now that we understand why our bodies and each one of our trillions of cells love kale, let make it taste amazing so we love to eat it. I think this recipe does just that. It is my current fave way to enjoy this leafy green. And best part is the salad can store in the fridge and stays good for at least a day. I love that. I make it for dinner and have a salad ready to go the next day for lunch.


    Here is the recipe!

    Creamy Dinosaur Kale Salad 


    • 1 bunch of Dinosaur Kale, washed, dried and chopped finely (also known as Lacinato or tuscan kale)*
    • 1 tbsp fresh lemon juice
    • 1 tbsp olive oil
    • a pinch of sea salt

    Place all ingredients into a large bowel and massage lemon juice, olive oil and sea salt into kale. Set aside and make dressing**


    • 1 cup of cashews (preferably soaked for at least 4 hours and then drained, but not essential)
    • 3/4 cup water
    • 1.5 tbsp of apple cider vinegar (or more to taste)
    • 2 tbsp olive oil
    • 1 garlic clove

    Add all ingredients into a high powdered blender of food processor and mix until smooth and creamy.

    Putting It All Together 

    • 1 chopped apple
    • 1/4 cup dried current
    • 1 grated carrot
    • 2 celery stalks, chopped

    Add the dressing and the rest of the ingredients. Mix and Enjoy!!

    Please not all extra salad ingredients are optional. Add whatever you like!

    *Can also substitute for your favorite variety of kale

    **Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration and makes it easier to digest because the lemon breaks down the hard fibers.


    Now go ahead and buy kale! Let me know in the comments below how you feel about kale. Have tried it? If not, what stops you from buying it? If you have, what is your favourite way to enjoy?


    Source - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

  • The Most Essential Nutrient....Water!

    Did you know that most of us are walking around dehydrated 24/7?? I often hear from my clients that they are just not thirsty so why would they drink more water! Well I know it sounds 100% counter intuitive however thirst signals have nothing to with optimal hydration. Most of the time, by the time you actually feel thirsty, you are already in a dehydrated state.

    The human body, on average contains 60-70% water! Our brains are approximately 75% water. Feeling fussy headed or mentally sluggish?? Try sipping on water throughout the day!

    Many of us think we are hungry when thirst is the actual culprit. If you are trying to reduce your waist line, improve digestion or have more energy, try making sure you are getting sufficient water for 1 week and see what happens!

    Here are my top tips to keep hydrated.

    1. Keep a 1 litre bottle with you at all times and ensure you are drinking at least 2 per day!Try herbal teas! I love them warm or cold. Remember that caffeine containing teas/coffee are dehydrating making your water requirements even higher. Herbal teas are tasty and help keep you hydrated.
    2. Enjoy a tall glass of warm or room temperature water upon rising! You can add a splash of lemon for an added bonus. Lemon offers a gentle cleaning action for the liver and the bowels!
    3. Add fresh fruit OR mint to your water for added flavor! I keep a couple jugs of water in my fridge at all times and often flavor them with various fruits and/or herbs. Get creative and have fun! I have recently started to enjoy rosemary iced tea. See recipe below.
    4. Enjoy a relaxing herbal tea before bed with herbs such as passion flower, valerian, hops, etc.

    When our bodies are not used to getting sufficient water, we might find ourselves making frequent trips to the bathroom! I can assure you from personal experience and feedback from many clients; this too shall pass! Your body gets used to the extra water pretty fast!

    Important considerations

    1. Ditch the plastic!! Plastic water bottles are not only terrible for our planet as they never decompose. They are also bad for us! There are many toxic chemicals in plastic bottles that leach into the water and then into our bodies! These chemicals disrupt our hormones and are linked to various cancers, hormonal issues and weight gain! Try glass instead, tastes better and makes our bodies and our planet happy!
    2. Drink clean water! If we are going to be drinking at least 2 liters of water a day then we do not want it coming along with toxic chemicals. Drinking pure filtered water is absolutely critical for abundant health. I have a reverse osmosis system in my house which I believe is a great way to ensure our water is pure. You can also use a simple carbon filter that you add to your water bottle on the go that removes chlorine, pesticides, detergents, etc. Check out Santevia for a great water filtration options; http://www.santevia.com. If you have access to quality spring water that would also be a great option.



    Great for digestion, helps to increase circulation, a mild diuretic and is a rich source of antioxidants.


    • a few sprigs of fresh rosemary
    •  boiling water
    • a glass pitcher (that is safe for hot liquids)

    Place rosemary in a glass pitcher. Bring water to a boil. Pour into pitcher. Allow to cool until it comes to room temperature. Place in the fridge and enjoy!

    Happy Sipping!

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