Organic Kale Salad

Upgrade Your Diet

Drink Organic Red Wine
We all know that wine is healthier than beer (ahem.. Don’t we?) but what you may not know is that organic wine is even healthier than it’s pesticide-infused counterpart. That’s right, the wine that you drink with your dinner is from grapes that are sprayed with insect killing poisons. The problem with this is not only the obvious one of ingesting bug killer, but the very act of spraying the grapes with insecticide means that the plant never gets a chance to develop it’s own immune system. as a result the antioxidants and phytonutrients in the grape is going to be far lower in a grape sprayed with insecticide compared with it’s organic counterpart.
The only drawback from drinking organic is that these wines tend not to age very well comparatively speaking, so you’ll want to drink them soon after purchasing them.

Don’t be afraid of soy
Snacking on soybeans is a great alternative to, say, potato chips, and when lightly salted they really do shine as a snack food choice. Packed with protein, fiber, iron and omega-3′s, it’s quite possibly the most nutritionally complete snack you’re going to find. Unlike other beans that are protein packed, the soybean is a complete protein which means, you get all the beneficial, muscle-building amino acids that come with eating red meat with non of the problems associated with it.
How I prepare soybeans
I buy them frozen (remember frozen veggies are just as good and even better than fresh because they’re frozen within hours of being harvested, sealing in all of the vital nutrients. Fresh produce loses some of it’s nutritional content, the longer they sit on the shelf). I boil them in water, strain and rinse under cold water then salt them lightly with Kosher or sea salt.

Replace your morning brew with Shakeology
If you want a natural, long lasting energetic glow to get you thru your morning, replace your $5.00 Mocha-choco-frappa-froofroo with Shakeology. because it is so chock full of all natural ingredients (70+ in all) you’ll be hard pressed to find ANYTHING that even comes close to this meal replacement shake. As a longtime coffee drinker, I can tell you that The natural energetic boost that you get from one glass of Shakeology feels much better and lasts MUCH longer than the short-term jolt you get from caffeine. And, unlike caffein, there’s no crash. Imagine a drink that not only gets you through the day, but also fills in the nutritional gaps you have from eating below par most of the time. As a Team Beachbody coach, I’ve had a Shakeology website for a while now, but I only started talking about it with others after a month of actually using it. Take it from me, Shakeology is about to disrupt the meal replacement game because the effects of drinking it quickly becomes obvious after just a day or two. Click here to learn more.

How to prepare it
For the Chocolate Shakeology, I combine 1 whole banana, 1 spoonfull of peanut butter, 3 ice cubes, 1/2 cup milk and 1 packet or scoop of chocolate Shakeology to my Magic Bullet blender and blend. It is hard to believe that something that good can be so guilt-free.

For the Greenberry Shakology I combine packet or scoop of Greenberry Shakeology with 1/2 cup of OJ, 3/4 cups of water and 2-3 ice cubes and blend. You can also ad frozen fruit to the mix and yogurt. Just get crazy with it! Click here for more recipe ideas.

Eat Kale
Replace the weekly side of green beans with Kale, a leafy, dark-green cruciferous plant closely related to broccoli. Loaded with calcium, lutein, vitamins A and C and antioxidants, Kale is a nutritional monster and should be added to your weekly diet. Sure Green beans are high in fiber, but Kale is much higher in phytonutrients and cancer-fighting indole-3. It’s also a natural live detoxifier.

How to prepare it.
Saute Kale in white wine or olive oil with garlic and shallots. Or, Combine 3 Tbsp. soy sauce, 2 Tbsp. peanut butter, a few tablespoons of honey, 1 Tbsp. minced ginger, 1 clove minced garlic, and 1 Tbsp. crushed red chili flakes in a bowl. Mix it up, and use to dress the blanched or steamed kale. Sprinkle with chopped peanuts.

Salmon vs. Tuna
Wild salmon wins this bout hands down. with 30 percent more Omega-3′s and 90 percent less mercury (according to the FDA) Salmon is the clear choice by comparison. Both of these advantages have everything to do with what Salmon eats compared to albacore: plankton, rather than other fish or cornmeal. If you’re having a hard time determining if the salmon you want is wild or farm-raised check the type of salmon it is. Sockeye salmon cannot be farmed and is always wild. and remember: wild salmon is a great choice, wether it’s fresh, frozen or even canned. For more info on the mercury content in the fish you buy, visit, gotmercury.org.

How to prepare it
Green-tea-poached wild salmon is quick and easy. For four servings, make 4½ cups of strong tea and use it as poaching liquid. Add the juice of 1½ lemons as well as the lemon zest. Put the liquid in a pan and submerge four 4-oz. fillets of fish. Poach for 7 minutes at just below a simmer. Then chill the salmon, and serve over sautéed kale. Another upgrade is to use canned wild salmon in place of tuna. Combine a can of wild salmon with a dollop of Dijon mustard and some chopped dill and parsley in sandwiches; use it in a quickie whole-wheat pasta salad; or mix it into whole-wheat mac and cheese.

By Michael Ezell

How healthy is my diet?

Here is my diet on an average day, in chronological order:

the tea is fine, but if you are putting sugar in it then i wont be too good
in the plate of pasta salmon shrimp and olive oil, it would be best without the pasta, replaced with a vegetable sauce, spaghetti squash or shredded cabbage, as it’ll then have a lower GI. if you reduce or remove the rice in the burrito (replace with a vegetable) it’ll lower the GI again. the home made pizza is fine (even in the morning) try using lower GI flours, such as almond or soy for the base and make the base as thin as possible. use full fat cheese and drink full fat milk to increase sat. fat content (it is essential for proper brain function, body maintenance and all organs) and use as much dressing as you like on your salad

Marinated Kale Salad: Raw food recipe

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