Kale Makes for a Healthy Snack

In addition to being a great source of potassium and copper, kale is also rich in calcium, beta-carotene, and vitamins C and K. Kale is also rich in dietary fiber, which promotes proper digestion. Because it’s so nutritious, adding kale to your diet can lower cholesterol and reduce the risk of heart disease, plus it tastes great!*

For a healthy, crispy snack, toss some raw kale with a light coating of olive oil and place it on a baking sheet. Set your oven to 350 degrees and bake for about 15 minutes or until crisp. The slightly salty crunch will make you feel like you’re eating nature’s healthiest potato chip!

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*http://www.medicalnewstoday.com/articles/270435.php
Photo | “Kale chips” | © Joy | Used under a Creative Commons Attribution License

Fight Fatty Acid Deficiencies

1002If you’re experiencing mood swings, poor memory or even depression, a lack of omega-3 fatty acids in your diet could be to blame. Science has proven that omega-3 fatty acids are essential elements of a healthy diet. Not only do they enhance your brain health, but they can fight dry skin, poor circulation and fatigue as well.*

Do your best to incorporate at least one healthy omega-3 fatty acid into your diet each day. Some of the tastiest sources can be found naturally in salmon, halibut, tuna, flaxseeds, pumpkin seeds, walnuts, kale, spinach and brussels sprouts.

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*http://www.ivlproducts.com/Health-Library/Health-Concerns/Heart-Health/The-Health-Dangers-of-Omega-3-Deficiency
Photo | Tuna Steak + Salad | ©Robin Corps | Used under a Creative Commons Attribution Share-alike license

Kale, the King of Vegetables

With as much calcium as a cup of milk and almost as much vitamin C as an orange, kale is a vegetable packed with healthy benefits. Promoting skin and eye health, kale helps strengthen your immune system. For a great source of antioxidants and fiber, try incorporating kale into your diet.*

Start cooking with kale tonight! For a delicious braised version just sauté some kale with a little olive oil, some chicken broth, garlic cloves and salt and pepper.

Express your love today!

Dr. Kim

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
Photo | Steamed Kale | ©Lauren Fan | Used under a Creative Commons Attribution Share-alike license

Vitamin K to Prevent Diabetes

In the American Journal of Clinical Nutrition researchers recently reported that a high intake of Vitamin K can cut someone’s risk for diabetes by an astonishing 51%. The study (which was conducted over 5 years with participating senior citizens) concluded that with just a 100mcg daily intake of Vitamin K, diabetes risk diminishes. After 5 years, those people that did develop diabetes had significantly lower levels of Vitamin K. While those with the highest levels proved to be diabetes-free.*

Visit your local vitamin shop and pick up some diabetes-fighting Vitamin K. Vitamin K is also naturally found in green, leafy vegetables. Enjoy some kale, collards or spinach to get your daily dose!

Express your love today!

Dr. Kim

*http://www.reuters.com/article/2010/05/27/us-vitamin-k-idUSTRE64Q69420100527
Photo | Garlicy Lacinato Kale | © Laurel F | Used under a Creative Commons Attribution Share-alike license

Green Tea is Tops

greenteaIn general, green tea is the least processed tea, which is why it contains the highest amount of EGCG. In addition to vitamins A, D, E, C, B, B5, H, and K, green tea is also a source of magnesium, zinc, and selenium. Packed with antioxidants, green tea is a great daily detox drink that can boost your overall health.*

Green tea has over 100 times the EGCG found in regular brewed tea. Enjoy it hot, iced, or blend it into a smoothie with kale, green apple, and Greek yogurt.

Express your love today!

Dr. Kim

*http://www.sarahbesthealth.com/the-top-12-health-benefits-of-green-tea-and-the-best-kind-to-choose/
Photo | Green tea | Republic of Korea | Used under a Creative Commons Attribution Share-alike license

Increase Vitamin C Levels to Lose Weight

1173Research has shown that 47% of Americans have low vitamin C levels. People with the lowest levels of vitamin C have higher blood pressure, a larger body mass index, and bigger waist circumference than those with normal vitamin C levels. Vitamin C intake recommendations vary by age and other factors (such as if you smoke or if you’re breastfeeding), but on average, adult males should have 90mg of vitamin C a day, while adult females should strive for 75mg.*

A simple blood test performed by your doctor can determine your vitamin C levels. Bell peppers, kale, and broccoli are great source of Vitamin C. In fact, they each contain greater amounts than oranges!

Express your love today!

Dr. Kim

*http://www.eurekalert.org/pub_releases/2006-04/foas-vcd040306.php
Photo | Denise Cross Photography | Day 38/366…..Sun-Kissed | Used under a Creative Commons Attribution License

Kale Makes for a Healthy Snack

kaleIn addition to being a great source of potassium and copper, kale is also rich in calcium, beta-carotene, and vitamins C and K. Kale is also rich in dietary fiber, which promotes proper digestion. Because it’s so nutritious, adding kale to your diet can lower cholesterol and reduce the risk of heart disease, plus it tastes great!*

For a healthy, crispy snack, toss some raw kale with a light coating of olive oil and place it on a baking sheet. Set your oven to 350 degrees and bake for about 15 minutes or until crisp. The slightly salty crunch will make you feel like you’re eating nature’s healthiest potato chip!

Express your love today!

Dr. Kim

*http://www.medicalnewstoday.com/articles/270435.php
Photo | “Kale chips” | © Joy | Used under a Creative Commons Attribution License

Kale, the King of Vegetables

kaleWith as much calcium as a cup of milk and almost as much vitamin C as an orange, kale is a vegetable packed with healthy benefits. Promoting skin and eye health, kale helps strengthen your immune system. For a great source of antioxidants and fiber, try incorporating kale into your diet.[1]

Start cooking with kale tonight! For a delicious braised version just sauté some kale with a little olive oil, some chicken broth, garlic cloves and salt and pepper.

Express your love today!

Dr. Kim

[1]http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
Photo | Steamed Kale | ©Lauren Fan | Used under a Creative Commons Attribution Share-alike license

Vitamin K to Prevent Diabetes

kaleIn the American Journal of Clinical Nutrition researchers recently reported that a high intake of Vitamin K can cut someone’s risk for diabetes by an astonishing 51%. The study (which was conducted over 5 years with participating senior citizens) concluded that with just a 100mcg daily intake of Vitamin K, diabetes risk diminishes. After 5 years, those people that did develop diabetes had significantly lower levels of Vitamin K. While those with the highest levels proved to be diabetes-free.[1]

Visit your local vitamin shop and pick up some diabetes-fighting Vitamin K. Vitamin K is also naturally found in green, leafy vegetables. Enjoy some kale, collards or spinach to get your daily dose!

Express your love today!

Dr. Kim

[1]http://www.reuters.com/article/2010/05/27/us-vitamin-k-idUSTRE64Q69420100527
Photo | Garlicy Lacinato Kale | © Laurel F | Used under a Creative Commons Attribution Share-alike license

Darker Green Leaves

When it comes to leafy greens, the darker the green the better! Here are some great choices that are dark in color and rich in nutrients! Kale, Collards, and Turnip greens are excellent source of vitamins A, C, and K; Swiss chard and Spinach are great sources of vitamins A and C as well as oxalates, which aid in kidney stones; and Cabbage for its high content of vitamin C to help fight cancer. In contrast, iceberg lettuce is very light green in color, but it ranks as the most consumed lettuce in the U.S., even though it has the lowest amount of nutrients and is made mostly of water.[1]

Look for fun ways to add dark leafy greens to your meal! Making a sandwich wrap? Instead of a tortilla, use Collard green leaves to add more nutrients to your meal.

Express your love today!

Dr. Kim

[1]http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
Photo | Glory Foods Fresh Collard Greens | by Glory Foods | Used under a Creative Commons Attribution License