Archive for Kale

My 3 Day Detox

detox smoothieIt’s day 3 of my Dr. Oz 3-Day Detox and I feel fantastic, completely cleared out and full of energy.

Usually I like to do my 5-7 day Whole Foods Spring Cleanse but this year I thought I’d try something different, a juice fast.  It’s only 3 days-how hard could that be?

 The first day I did not feel so good.  I was having withdrawal symptoms coming off of caffeine and sugar which, for me, manifested in the form of a headache.  I was tired, irritable, depressed and had an overall flu-like feeling. Yuck! My body was detoxing.  I KNOW better and would suggest to anyone who wants to do a cleanse, it is best to wean yourself off of caffeine a few days before going cold turkey.  That way you will avoid major withdrawal symptoms.  I didn’t realize how much caffeine and sugar I actually was ingesting on a daily basis from my multiple cups of green tea and from, I admit, my weakness, which is baked goods and chocolate.  Oh, denial is a beautiful thing, isn’t it?!

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Health Tip of the Day

The National Cancer Institute recommends at least 20 to 30 grams of fiber daily.

Fiber has been shown to prevent some forms of cancer.  Fiber promotes healthy regular bowel movements and moves food quickly through the digestive tract to minimize the time that potential carcinogens are in the intestines.

The easiest way to get fiber in your daily diet is to eat fruit and vegetables (not juicing-it eliminates the fiber), eat beans and whole grains (i.e. brown rice, barley, oatmeal (but not instant oatmeal), popcorn (but not movie theatre popcorn!) The rule of thumb concerning whole grains: the longer the cooking time the more fiber they contain.

If you love your fresh juices but want to hold onto the fiber, all you need to do is make them in a regular blender.  Cut up greens, fruit and veggies into small chunks and put them in blender with some water and ice cubes. Certain fruits like bananas or avocados will make your juice drink thicker.  Here’s a quick demo of how to make a kale and fruit smoothie.

Green vegetable/fruit smoothie

JoanneDiMauro.com

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Food Focus: Greens

kale in colanderLeafy greens are some the easiest and most beneficial vegetables to incorporate into your daily routine. Densely-packed with energy and nutrients, they grow upwards towards the sky, absorbing the sun’s light while producing oxygen.

Members of this royal green family include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, nappa cabbage, red or green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K.  They are crammed full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Their color is associated with Spring – a time of renewal and refreshing, vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetable most missing from the American diet, and many of us never learned how to prepare them. Start with simply sautéing them w/garlic and olive oil.

Then each time you go to the market, pick up a new green and try it out. Soon you’ll find your favorite greens and wonder how you ever lived without them.

(adapted w/permission from Integrative Nutrition)

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April’s Recipe of the Month

Colorful Kale Saladcolorful kale
This recipe is from my FB friend Neda, from Portland, Maine. Thx Neda!

This salad has three super foods all in one dish.  It’s simple, healthy and delicious.  Even my toughest clients gave it two thumbs up.

Ingredients:
1 Bunch Kale 1 cup Grape or Zima tomatoes
1 Large sweet Red Bell Pepper
1 cup Low Sodium Chicken Stock
2 Lemons
Fresh cracked Pepper

Rough chop the kale into 1-2 inch pieces. Dice the bell pepper into bite size pieces and place both into a pot. Pour chicken stock in and let this cook on high heat for 5-10 minutes.

Zest one whole lemon and put the zest aside. Cut the lemon in half and squeeze the juice into the pot. Cut the other lemon into wedges and place a couple on each plate.

Stir the kale and pepper, it should look bright green and red and it should have cooked down quite a bit. Add the tomatoes last, cover but don’t walk away. You don’t want them to burst in the pot, you want that sweet, warm burst when you bite into it! 3 minutes should be enough. Sprinkle the lemon zest over the top and add some fresh cracked pepper and serve.

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Recipe of the week: Raw Kale Salad

kale in colanderHappy Spring! Well almost-it’s still cold here in NYC but spring is just around the corner. According to Traditional Chinese Medicine, the color associated with spring is of course, green! and the organs that rule over spring are the liver and the gallbladder.  This is the season to clean out those organs and nourish them with dark leafy greens. King kale (and it’s called that for a reason!) is one of the super green foods loaded w/vitamins and minerals and fiber. It is so strong and sturdy I think of it as a rake cleaning and clearing out all the sludge, fats and toxic residues that sit in our bodies from all the heavy winter eating!

Try this simple delicious raw kale recipe.  Make it ahead of time and it keeps in the frig for a few days. Also the longer it sits in the dressing the softer the kale becomes.  The lemon softens the kale to just the right texture and it doesn’t get mushy like most salad greens.

If you get inspired to clean up your internal house, join me for my spring detox (April 26, 27th-live event or teleclass) where I will guide you thru a 5-7 day whole foods spring cleanse.  Don’t worry you won’t starve or need to buy expensive supplements. We’re eating food all throughout it.  Check my events page for info coming soon. Joanne DiMauro website

Enjoy the kale salad!

Ingredients:

1 head of kale cut up (w/o stems)

1 cut up apple

Currants or raisins

Slivered almonds

Parmesan cheese to taste

Dressing:  2 TBS olive oil, 2 TBS lemon juice from fresh lemon, tsp honey

Mix all together and that’s it!  Simple and delicious! It’s a hit w/everyone.

1 head of kale cut up (w/o stems)

1 cut up apple

Currants or raisins

Slivered almonds

Parmesan cheese to taste

 Dressing:  2 TBS olive oil, 2 TBS lemon juice from fresh lemon, tsp honey

Mix all together and that’s it!  Simple and delicious! It’s a hit w/everyone.

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