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Benefit 9 of eating Kale - Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

29/5/2020

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Hi, I hope you are having a Fabulous Friday. Here is day 9 of the benefits of including kale into your diet

Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients that Protect the Eyes

One of the most common consequences of aging is that eyesight gets worse.
Fortunately, there are several nutrients that can help prevent this from happening.
Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale, and some other foods.
Nicknamed “the eye vitamin,” lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health.
Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders
What does lutein do for your eyes?
• The antioxidant abilities of lutein help fight free radical damage caused by blue light or sun exposure, a poor diet, and other factors that increase the risk of developing age-related vision loss or disorders. These include problems like macular degeneration and cataracts.
• In the process, antioxidants like lutein protect healthy cells while halting the growth of malignant cells.
• Within the eyes, one of the most important functions of the lens is to collect and focus light on the retina. That is exactly why the lens needs to remain “clear” and free from the cloudiness that is indicative of cataracts. The major reason the lens becomes cloudy is damage due to oxidation. This is why we need antioxidants to help neutralize free radicals.
• Even in people who have existing eye damage, including plenty of lutein in their diets can help stop the condition from progressing and further damaging vision.
This eye vitamin isn’t just beneficial for older adults — taking preventative measures is the real key to preserving your vision and eye health. Both older and younger people should consume plenty of lutein in order to reduce the risk of oxidative damage that can lead to disorders down the road.
Although carotenoids are extremely important for vision and your eyes, their benefits don’t stop there. Aside from protecting eyes, lutein uses also include helping prevent skin disorders, several types of cancer including colon or breast cancer, type 2 diabetes, and risk factors associated with coronary heart disease.
Health Benefits
Lutein vitamin is considered a natural treatment for macular degeneration symptoms (AMD), which is considered the most common cause of blindness among older adults. Estimates show that more than 25 million people worldwide are affected by age-related macular degeneration or cataracts, especially people aged 55 and older living in industrialized Western nations. Sadly, the incidence of AMD is expected to triple by 2025, according to the American Optometric Association.
Lutein protects the eyes by filtering out a percentage of damaging short-wavelength UV light that negatively affects delicate parts of the eyes, such as the retina (the macula). Research done at Harvard University has found that supplementing with lutein daily can lower the risk for macular degeneration.
Similarly, other studies show that higher dietary intakes of zeaxanthin and lutein along with other natural antioxidants, including vitamin C, beta-carotene, and vitamin E, are associated with a significantly decreased risk of cataract formation. While the research is still in its early stages, taking lutein three times weekly for up to two years has been shown to improve vision in older people who already have cataracts.
Other benefits of lutein for eye health include:
• helping reduce eye fatigue, glare, and light sensitivity
• helping keep the lens and retina at appropriate densities
• strengthening eye tissue
• and ¬helping vision be more acute
Helps Protect Skin Health
In addition to being found within the pigments of our eyes, carotenoids are also present within the skin. To preserve skin health and fight skin cancer, lutein helps filter high-energy wavelengths of visible light, which slows down the rate of oxidative stress. Some animal studies show evidence that lutein offers significant protection against light-induced skin damage, such as signs of aging and potentially skin cancer.
Can Help Lower Diabetes Risk
According to some animal studies, higher levels of carotenoids within the blood are linked with fewer problems controlling blood sugar and a lower risk for diabetes or related complications. A 2009 study conducted on diabetic rats found that supplementing with lutein and DHA (a crucial type of omega-3 fatty acid) helped normalize all diabetes-induced biochemical modifications.
Compared to the control group, diabetic rats taking the supplements experienced lower oxidative stress rates and less damage done to the retina of the eyes, despite being under hyperglycemic conditions.
Might Help Lower Risk of Cancer
Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical, and lung cancers. While we don’t know exactly how lutein and cancer formation is tied just yet, correlational studies have shown that adults with higher levels of lutein in the blood experience a reduced risk of developing several forms of common cancers. This includes a 2018 study in which researchers concluded: “Dietary lutein supplementation may be a promising alternative and/or adjunct therapeutic candidate against breast cancer.”
Lutein may act as a natural cancer treatment because of the fact that foods rich in lutein (like leafy greens and citrus fruits) also provide other beneficial antioxidants and nutrients that lower disease-causing inflammation and oxidative stress. However, at this time, more research is still needed to help us fully understand the effects of carotenoids on cancer, along with immune, hormonal and cardiovascular health, independent of other nutrients that are found in fruits and vegetables.
Can Help Maintain Heart Health
Some observational studies show that xanthophyll carotenoids, including lutein, can help reduce the risk of developing heart disease and stroke. Just like with the previously mentioned studies that show potential cancer-protective effects of this carotenoid, we aren’t exactly sure yet how it improves heart health. Because it has anti-inflammatory and antioxidant properties, it seems that it would benefit heart health by lowering inflammation, which is an underlying cause of coronary heart disease.
Studies done by the University of Southern California suggest that low levels of lutein within the blood might contribute to the thickening of artery walls. This raises the risk for arteriosclerosis development and clogging of the carotid arteries that can lead to heart attacks. USC’s observational studies show that people with the highest levels of lutein in the blood experience less plaque build-up in the arteries, while the opposite is also true: The fewer lutein-rich plant foods someone eats, the more clogged their arteries seem to become. Another convincing factor is that after the researchers tested effects of the carotenoid on human arteries that were removed during surgery, fewer white cells were present within the arteries after lutein supplementation compared to controls, suggesting that less inflammation and clogging occurred.

SUMMARY Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts and also have a lot of other health benefits, so it is a good idea to include them in your diet and kale is a great source.

Look out for Today's Kale recipe.

KALE SCRAMBLE BREAKFAST BOWL

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KALE SCRAMBLE BREAKFAST BOWL

PREP 5 mins COOK 9 mins TOTAL 14 mins
·
Eat kale not because it’s trendy, but because it’s delicious and exceptionally nutritious. And it’s memorable when paired with scrambled eggs in this breakfast bowl.
INGREDIENTS
SERVES 1
· 2 tsp extra-virgin olive oil
· 120g Organic Green Kale
· 1/4 tsp sea salt
· 3 eggs
· 2 Lemon Wedge
DIRECTIONS
1 Heat the oil in a medium or large (PFOA-free) nonstick skillet over medium heat. Add the kale and 1/8 tsp. of the salt and cook while tossing with tongs until the kale is wilted about 7 minutes.
2 Turn heat to low, crack the eggs directly into the skillet, add the remaining 1/8 tsp. salt, and quickly scramble until the eggs are done, about 1 minute.
3 Transfer to a bowl and serve with the lemon wedges.
NUTRITION INFORMATION
310 CALORIES PER SERVING
Serving Size: 1/2 cup
23g Fat
6g Carbs
20g Protein

% DV*
Total Fat 23g 34%
Saturated Fat 6g
Cholesterol 558mg 186%
Sodium 636mg 26%
Carbohydrates 6g 2%
Dietary Fiber 1g
Sugars 2g
Protein 20g 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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May 28th, 2020

28/5/2020

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Kale Is a Good Source of Minerals

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​Hey, Thank you for Thursday today. Here is day 8 of the benefits of including kale into your diet.
Kale Is a Good Source of Minerals That Most People Don't Get Enough Of
Kale is high in minerals, some of which many people are deficient in.
Kale is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part
Kale is also a decent source of magnesium, an incredibly important mineral that most people don't get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.
Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body's cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease
One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed.
SUMMARY Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.
 
Look out for Today's Kale recipe.

Vegan Sweet Potato Kale Soup

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Here is your Tantelising Thursday recipe to help you include the incredible goodness of Kale in your diet.

Today’s recipe is a Kale and Sweet Potato Soup topped with croutons, pumpkin seeds and coconut cream.

This is EXACTLY the recipe that we need today on another cold, rainy winter’s day. Enjoy and stay warm and cuddly!
For more exciting recipes and for help to improve your quality of life and lose some weight in a healthy, permanent, safe, natural and affordable way, go to http://www.turbotrim.co.za/ or Whatsapp us on +27 82 293 2568

Vegan Sweet Potato Kale Soup

This vegan sweet potato kale soup does not only look really fancy, but it is also super delicious and packed with nutrients!
​
Course: Soup    Prep time:10 mins     Cook time:20 mins     Total time:30 mins
Servings:2         Calories:337kcal

Ingredients

For the vegan sweet potato kale soup:
  • 1 small onion, chopped
  • 1 cloves of garlic, minced
  • 2,5 heaped cups sweet potatoes, cut into small cubes
  • 1/2 heaped cup carrots, chopped into small pieces
  • 1/2 heaped cup celery (root), chopped into small pieces
  • 2 cups leek, cut into rings
  • 3 1/2 cups vegetable broth
  • 2-3 handful kale, cut into stripes
  • salt
  • black pepper
For the topping:
  • 2 slices whole wheat toast (or gluten Free or Carb Free)
  • one teaspoon vegan margarine (or olive or sesame oil)
  • 1 tablespoon roasted pumpkin seeds or sesame seeds
  • 1-2 tablespoons coconut cream
Instructions
  1. In a large pot, heat some olive oil and sauté the onion for about 2 minutes. Then add the garlic and sauté for another minute.
  2. Stir in the sweet potatoes, carrots, celery, and leek. Cook for 3 minutes. Then add the vegetable broth and cook for 15 minutes.
  3. In the meantime, make the homemade croutons. Cut the whole wheat toast into small cubes. Heat the vegan margarine in a small pan and roast the toast cubes for about 3 minutes until they're crispy and golden. Set aside.
  4. After the soup has cooked for about 15 minutes, add the kale and cook for another 2 minutes.
  5. Season with salt and pepper and blend until creamy. If you want the soup to be thinner, add some more vegetable broth.
  6. Top the soup off with coconut cream and sprinkle it with roasted pumpkin seeds (or sesame seeds) and homemade croutons (optional)
Nutrition
Calories: 337kcal | Carbohydrates: 62g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1524mg | Potassium: 1131mg | Fiber: 8g | Sugar: 13g | Vitamin A: 13950IU | Vitamin C: 137.8mg | Calcium: 180mg | Iron: 4.7mg
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Benefit 7 of Including Kale in your daily meals

27/5/2020

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Hi, I wish you all a Wonderful Wednesday. I hope you are managing to eat Healthy food this week and are trying some of the delicious recipes that I am posting for you to help you to introduce more healthy food into your daily meals. Here is day 7 of the benefits of including kale into your diet.
 
Kale Is Very High in Beta-Carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.
It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A.
The human body converts beta carotene into vitamin A (retinol) – beta carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. Vitamin A can be sourced from the food we eat, through beta carotene, for example, or in supplement form

For this reason, kale can be an effective way to increase your body's levels of this very important vitamin.
​
SUMMARY Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
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Stir-fried curly Kale with Chilli & Garlic

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Here is your Wonderful Wednesday recipe to help you include the incredible goodness of Kale in your diet.
Today’s recipe is Stir-Fried Curly Kale with Chilli and Garlic. You can add some shredded beef, chicken or tofu to the Stir fry, if you would prefer

This recipe will also help you to keep warm in this chilly weather. Enjoy and stay cosy!
 
For more exciting recipes and for help to improve your quality of life and lose some weight in a healthy, permanent, safe, natural and affordable way, go to http://www.turbotrim.co.za/ or Whatsapp us on +27 82 293 2568
 
Stir-fried curly kale with chilli & garlic

PREP: 5 MINS  COOK: 8 MINS
 
EASY
 
SERVES 4
A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals
 
Nutrition: per serving:  Kcal:44,   fat:4g,   protein: 2g,   saturates: 0g,   carb: 1g,  sugars: 1g,   fibre: 2g   salt: 0.06g
 
Suitable for Vegetarians and Vegans
 
Ingredients
1 tbsp olive oil
200g bag curly kale
2 garlic cloves, finely sliced
1 red chilli, deseeded and sliced

Method
1.    Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.

 
TIP
For an even lower-fat version, steam the kale for 5 mins. Fry the chilli and garlic in 1 tsp oil and toss through
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Benefit 6 of the reasons to include Eating Kale in your diet

26/5/2020

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Hi, welcome to this tremendous Tuesday. Here is day 6 of the benefits of including kale into your diet.
There Are Numerous Cancer-Fighting Substances in Kale
Kale is actually loaded with compounds that are believed to have protective effects against cancer.
One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.
It also contains indole-3-carbinol, another substance that is believed to help prevent cancer.
Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed.
SUMMARY Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.
Below is Today's Kale recipe.
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Kale with Roasted Cauliflower Soup with Kale Chips & Pine nuts

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Here is your Tremendous Tuesday recipe to help you include the incredible goodness of Kale in your diet. Today’s recipe is a Kale, and Roasted Cauliflower Soup with Kale Chips and Pine Nuts. This is EXACTLY the recipe that we need today on this cold, rainy winter’s day. Enjoy and stay warm!
For more exciting recipes and for help to improve your quality of life and lose some weight in a healthy, permanent, safe, natural and affordable way, go to http://www.turbotrim.co.za/ or Whatsapp us on +27 82 293 2568
 
Kale with Roasted Cauliflower Soup with Kale Chips & Pine nuts
 
SERVINGS: 4
prep time:
10 MINS
cook time:
30 MINS
total time:
50 MINS
Roasted cauliflower kale soup with kale chips and pine nuts topping. Rich, creamy (no cream) and delicious, this soup is full of wonderful flavours.
 
INGREDIENTS
  •  1 head of cauliflower — cut into florets, 1kg, about 3 1/2-4 cups
  •  6 tbsp olive oil
  •  salt and black pepper to taste
  •  1 large bunch of kale —, stems removed and leaves cut into small pieces (180g with the stems, an average bunch of kale is 10 leaves)
  •  1 small onion chopped
  •  2 garlic cloves — pressed
  •  6 cups vegetable or chicken stock
  •  4 tbsp toasted pine nuts
INSTRUCTIONS
  1. Preheat oven to 425 F (220C). Prepare 2 baking sheets.
  2. In a bowl toss cauliflower in 2 tbsp olive oil and season with salt and pepper. Place on baking sheet. Roast until cauliflower is browned and tender, for about 25 minutes.
  3. Take out of the oven and reduce temperature to 300 F (150 C).
  4. In a bowl toss half of the kale with 2 tbsp olive oil and season with salt. Line on a baking sheet and bake until crispy for 30 minutes. Toss half way through.
  5. Meanwhile in a large saucepan, heat 2 tbsp olive oil and cook onion for 3-4 minutes, on medium heat until translucent. Add garlic and cook for 1 minute.
  6. Add roasted cauliflower and stock. Increase temperature to medium-high and bring to a simmer. Reduce heat to medium low, cover and cook for 10 minutes. Add kale and let the soup cook for 10-15 more minutes.
  7. Puree soup with a hand blender until smooth. Season with salt and pepper to taste.
  8. When ready to serve, serve soup with crispy kale chips and toasted pine nuts on top.
RECIPE NOTES
1 head of cauliflower- 1kg - about 3 1/2-4 cups of florets
1 bunch of kale – 180g with the stems, an average bunch of kale is 10 leaves
 
NUTRITION INFORMATION
Calories: 439
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    Author

    Hi. I am Sandi Sackstein. I received my degree in BSC Occupational Therapy (Hons) in 1986, specialising in Stress Management and Behaviour Modification.
    I always had a weight problem and tried all the diets that I could find, but my weight losses always returned.
    In 1994, after the birth of my  second son, I, together with a chemist, developed my own weight loss program, and lost 22kg in only two and a half months. I have maintained this weight loss for over 25 years and have developed a holistic weight loss program, based on my training and experiences that have helped thousands of people to modify their stress and eating habits to permanently maintain their weight loss.
    I am passionate about helping people, and have run many courses, with groups, as well as one-to-one meetings to show that you can change your way of thinking about eating, eat well and easily maintain your weight, permanently!


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