16 Things I Wish Everyone Knew About Kale - Dr Drew Ramsey MD

16 THINGS I WISH EVERYONE KNEW ABOUT KALE:

1. A SERVING OF KALE HAS MORE ABSORBABLE CALCIUM THAN A SMALL CARTON OF MILK.

#Gotkale?

2. KALE IS MEDICINE.

Modern health depends on eating more whole foods and plants, like kale. The mission of National Kale Day is to help change how we eat for the better. With your food choices impacting everything from your personal health to environmental health, it’s arguable that the fate of the planet depends upon us all eating more kale. This year, National Kale Day is October 3rd.

3. KALE TOPS THE NUTRIENT DENSITY SCALE.

It gives you more nutritional bang for your buck. Example? 1 cup of raw kale has just 33 calories yet contains 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A plus iron, folate, omega-3s, magnesium, calcium, iron, fiber, and 2 grams of protein. BAM! That’s nutrient density.

4. BUT KALE’S SECRET POWER IS ITS PHYTONUTRIENTS, THOSE MIRACULOUS MOLECULES IN PLANTS THAT ARE OFTEN CALLED “ANTIOXIDANTS.”

Kale possesses phytonutrients, which quell inflammation, improve the liver’s detox ability, and can even protect brain cells from stress. Kale talks to your DNA and tells it to sing the sweet, slow song of health and happiness.

5. KALE IS NOT FOR EVERYONE.

There are three groups of people who should avoid kale: (1) People taking blood thinners like Coumadin (warfarin). These folks should consult with their physician prior to changing their kale consumption, as all the vitamin K in kale can interfere with that medicine. (2) People who find kale very bitter are often “super tasters.” Sometimes, cooking kale makes it tolerable, sometimes not. (3) Those who have a cruciferous vegetable allergy. It’s very rare, but some people are allergic to kale and other crucifers like broccoli, cabbage, and Brussels sprouts.

6. BEING A KALE FAN DOESN’T MEAN YOU HAVE TO EAT A GIANT TROUGH OF KALE SALAD AT EVERY MEAL OR JUICE A BUSHEL AND SWIG IT DOWN WITH A SMILE.

Being a fan means appreciating the lessons and benefits of kale and the many other healthy, whole foods that sustain us. The average American eats 2 to 3 cups of kale every year — one of the healthiest foods on the planet. Is it any wonder our collective health is a mess?

7. GO SLOW, KALE NEWBIE.

Start with kale chips, not a giant kale salad.

Be mindful as you introduce more roughage into your diet. I regularly give kale consultations and a typical complaint is something like, “OMG, I tried kale once and then was sooooo bloated.” If kale isn’t a part of your diet, give your body time to adjust.

8. KALE IS A TEAM PLAYER.

There’s been a nutrient smackdown lately — kale vs. collards, kale vs. broccoli, etc. First, kale is tired of people trying to turn cruciferous cousins against each other. Second, kale beats most greens like spinach in terms of nutrients. But rather than worrying about which vegetable is the best … how about if we all just focused on helping people eat more plants?

9. KALE IS NOT A FAD.

With kale salad fatigue, some foodies are whispering that kale is a fad. It’s true: kale is having a spectacular, even unprecedented run. That said, kale is an Old World food and eaten across the globe; it’s a staple in Scotland, Kenya, Denmark, Portugal, Italy and many other countries. As we all get more focused about eating for health, kale will continue to be a staple for those in the know.

10. KALE DOES NOT CAUSE HYPOTHYROIDISM.

I’ve read many reports of people with hypothyroidism attributing their illness to kale. But scientific literature does not support the claim that eating kale can lead to thyroid problems.

There are molecules in kale called “goitergens” that can compete with iodine for uptake into the thyroid. Theoretically, a diet very low in iodine (seafood, seaweeds, iodized salt) and very high in kale (say, juicing a bushel of kale every day), could cause problems.

Based on the current science, a more appropriate worry would be eating excess iodine in seaweed and kelp or consuming too many environmental toxins like BVO, a chemical found in flame retardants and in many generic soda brands.

11. ORGANIC MATTERS BUT SO DOES EATING MORE PLANTS.

Kale is on the list of the Environmental Working Group’s “Dirty Dozen,” a list of foods that you should try to buy organic because they can have more pesticides. You might not have the option to buy organic kale, and that’s OK. I’d vote that the health benefits of eating kale (even if it’s not organic) are much better than eating no kale.

12. THE WORLD OF KALE IS VAST AND VARIED – KEEP EXPLORING!

I’ve been inspired by the many tastes and colors of the dozens of varieties of kale: lacinato, redbor, Gulag Stars, True Siberian, Red Russian, White Russian, Dwarf Blue Vates, Red Nagoya, Chinese Kale, Sea Kale and the six-foot tall Walking Stick Kale. I hope you’ll seek out a kale you have not yet tried.

13. KALE OFFERS UNMATCHED CULINARY VERSATILITY.

Name another green that you can whip into a smoothie, toss into a salad, amp up your juice, sauté as a side, bake as a chip, or mix in a cocktail. #kalejito

14. KALE IS AN AWESOME DEAL.

A tasty bunch of 10 to 20 organic leaves costs two bucks. It’s one of the few superfoods that’s accessible to everyone, everywhere.

15. KALE IS REALLY EASY TO GROW.

A group of students at the Indiana Academy of Science, Mathematics, and Humanities decided to grow kale for National Kale Day and planted some seeds. Now they have a kale patch in their courtyard.

16. YOU CAN ABSORB THE NUTRIENTS IN RAW KALE.

Cooking kale frees some nutrients like magnesium and decreases others, like heat-sensitive folate. But consuming kale in any form delivers fiber, protein, omega-3s, and a bevy of vitamins and minerals. I suggest mixing it up! I have myself on a steady rotation of sautéed kale, kale salads, kale chips, and kale smoothies.

Eat Complete

Winner of a 2017 IACP Cookbook Award  •  Finalist for a Books for a Better Life Award

Named one of the top health and wellness books for 2016 by Well + Good and MindBodyGreen

 

From leading psychiatrist and author of Fifty Shades of Kale comes a collection of 100 simple, delicious, and affordable recipes to help you get the core nutrients your brain and body need to stay happy and healthy.

What does food have to do with brain health? Everything.

Your brain burns more of the food you eat than any other organ. It determines if you gain or lose weight, if you’re feeling energetic or fatigued, if you’re upbeat or depressed. In this essential guide and cookbook, Drew Ramsey, MD, explores the role the human brain plays in every part of your life, including mood, health, focus, memory, and appetite, and reveals what foods you need to eat to keep your brain—and by extension your body—properly fueled.

Drawing upon cutting-edge scientific research, Dr. Ramsey identifies the twenty-one nutrients most important to brain health and overall well-being—the very nutrients that are often lacking in most people’s diets. Without these nutrients, he emphasizes, our brains and bodies don’t run the way they should.

Eat Complete includes 100 appetizing, easy, gluten-free recipes engineered for optimal nourishment. It also teaches readers how to use food to correct the nutrient deficiencies causing brain drain and poor health for millions. For example:

• Start the day with an Orange Pecan Waffle or a Turmeric Raspberry Almond Smoothie, and the Vitamin E found in the nuts will work to protect vulnerable brain fat (plus the fiber keeps you satisfied until lunch).

• Enjoy Garlic Butter Shrimp over Zucchini Noodles and Mussels with Garlicky Kale Ribbons and Artichokes, and the zinc and magnesium from the seafood will help stimulate the growth of new brain cells.

• Want to slow down your brain’s aging process? Indulge with a cup of Turmeric Cinnamon Hot Chocolate, and the flavanols found in chocolate both increase blood flow to the brain and help fight age-related memory decline.

Featuring fifty stunning, full-color photographs, Eat Complete helps you pinpoint the nutrients missing from your diet and gives you tasty recipes to transform your health—and ultimately your life.

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The Happiness Diet

For the first time in history, too much food is making us sick. It's all too apparent that the Modern American Diet (MAD) is expanding our waistlines; what's less obvious is that it's starving and shrinking our brains. Rates of obesity and depression have recently doubled, and while these epidemics are closely linked, few experts are connecting the dots for the average American.

Using the latest data from the rapidly changing fields of neuroscience and nutrition, The Happiness Dietshows that over the past several generations small, seemingly insignificant changes to our diet have stripped it of nutrients--like magnesium, vitamin B12, iron, and vitamin D, as well as some very special fats--that are essential for happy, well-balanced brains. These shifts also explain the overabundance of mood-destroying foods in the average American's diet and why they predispose most of us to excessive weight gain.

After a clear explanation of how we've all been led so far astray, The Happiness Diet empowers the reader with simple, straightforward solutions. Graham and Ramsey show you how to steer clear of this MAD way of life with foods to swear off, shopping tips, brain-building recipes, and other practical advice, and then remake your diet by doubling down on feel-good foods--even the all-American burger.

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Fifty Shades of Kale

Kale gets sexy in Fifty Shades of Kale by Drew Ramsey, M.D., and Jennifer Iserloh, with 50 recipes that are mouth-wateringly delicious and do a body good.
 
Release yourself from the bondage of guilt and start cooking meals with the ingredients you love: meat, cheese, and yes—even butter. Nutrient-rich kale provides essential vitamins and minerals to keep you healthy, happy, and lean—so you can indulge in your most delicious desires. Whether you’re a cooking novice or a real kale submissive, you will undoubtedly succumb to Kale’s charms.

From Mushroom and Kale Risotto to Kale Kiwi Gazpacho, Fifty Shade of Kale offers simple ways to have your kale and eat it, too, as well as nutritional information, cooking tips, and a tutorial on kale in all her glorious shades.
 
Indulge your culinary passions with Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please.

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