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Why No One Should Overlook Kale

Why No One Should Overlook Kale

Kale might seem like the ugly step-sister of the crucifers — especially with superstars like broccoli and cauliflower in the family!  But this leafy green is a veritable powerhouse of nutrients and health benefits that make it a true superfood.

For sure, you should make sure you’re not overlooking this great vegetable. Whenever you eat kale…

You are Getting an Incredible Variety of Vitamins and Minerals

Kale, according to the USDA, is incredibly nutrient-dense. Just one cup of this amazing leafy green, and you will be getting 24 calories, 1 gram of protein, 1 gram of carbohydrates and a half-gram of fiber. But now check out what you’ll be packing away in regards to vitamins and minerals:

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  • Calcium, 24 mg
  • Potassium, 79 mg
  • Phosphorous, 15 mg
  • Vitamin C, 19 mg
  • Folate, 23 mg
  • Vitamin K, 1598 IU

In short, high-quality foods like kale are a great way to fill some of the “nutrient gaps” that are especially common in the American diet — which relies so much on prepackaged foods.

You are also Getting a Boatload of Antioxidants

It’s not just a ton of vitamins and minerals you’re getting. Kale also provides powerful antioxidants that work in many ways to improve your general health. Kale is rich in beta-carotene and Vitamin C (which also helps build collagen for healthy joints and beautiful, young-looking skin) as well as flavonoids like quercetin, which have been shown to decrease blood pressure, fight off viral infections and even help with depression.

Another important antioxidant to note is lutein, which can improve the health of your eyes and help reduce the risk of serious eye diseases like macular degeneration, a leading cause of blindness.

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In short, eating kale on a regular basis is a great way to load up on disease-fighting antioxidants.

You Are Improving Your Cholesterol Levels

High cholesterol is a real problem in America and is a major risk factor for both heart and attacks and strokes. But fortunately, apart from medication, there are natural ways to get cholesterol down to a healthy level. One of those ways is a diet rich in fruits and veggies, especially veggies like kale. Kale contains compounds that actually prevent cholesterol from being absorbed into the body — and this can help prevent it from building up in arteries and causing problems later on.

One study found that men with high cholesterol levels who consumed kale juice daily for 12 weeks were able to raise their good cholesterol up by 27% while at the same time lowering bad cholesterol by 11%, which meant a significant improvement in heart health!

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You are Reducing Cancer Risk, Too

Most people worry about cancer — and with good reason, as it remains the fourth leading cause of death in the United States. That’s the bad news.

The good news? It is possible to reduce the risk of many forms of cancer through lifestyle changes — including the diet. Kale, like cabbage and broccoli, is particularly good at this. For one thing, it contains sulforophane, which has been shown to fight against the formation of cancer cells.  It also contains indole-3-carbinol, better known as 1-3-C, which has gotten a lot of attention lately because of its ability to help treat breast cancer.

So for one little cup of kale, you are getting a whole wealth of health benefits. If you eat it regularly, you can improve your heart health, reduce cancer risk and load up on the vitamins and minerals your body needs for general health. It is also incredibly easy to add to your diet; kale goes well in smoothies (seriously), in salads, and even in casseroles and pasta or rice dishes.

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So, try some awesome kale recipes today and start giving your body some serious TLC!

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Brian Wu

Health Writer, Author

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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