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Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:

TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

1. kale is low in calories, zero fat and very high in fiber!
2. high in powerful antioxidants which prevent cancer
3. kale is rich in vitamin K for normal bone health & blood clotting
4. great anti-inflammatory agent with lots of omega-3’s
5. high in iron essential in oxygen transport and cell growth
6. kale is rich in vitamin A which aids in vision and skin health
7. great for cardiovascular support & lowers cholesterol
8. kale is high in calcium essential in preventing osteoporosis
9. rich in vitamin C which boosts immune & metabolic function
10. kale contains fiber and sulfur which detoxify your body

Kale Nutrition Facts as described on our Kale Infographic

• Serving Size = 1 cup chopped
• Calories = 34
• Calories from Fat = 4 g
• Total Fat = 0.47 g
• Cholesterol = 0 mg
• Sodium = 29 mg
• Potassium = 299 mg
• Total Carbohydrate = 6.71 g
• Dietary Fiber = 1.3 g
• Sugars = 0 g
• Protein = 2.21 g
• Vitamin A = 206% RDI
• Vitamin C = 134% RDI
• Calcium = 9% RDI
• Iron = 6% RDI

Healthy Kale Recipes on our Kale Infographic

1. Spicy Baked Kale Chips snack
2. Kale & Veggie Quinoa main dish
3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Kale as described on our Kale Infographic

• Per calorie, kale has more calcium than any milk you can buy!
• Per calorie, kale also has 10x more Vitamin C when compare with spinach
• Also per calorie, kale has more iron than beef of any kind!
• Often referred to as a ‘nutritional powerhouse’
• 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
• Kale is a winter veggie, although available year round
• Types include curly leaved, plain leaved, rape kale and Tuscan
• Comes in green & purple varieties – mix it up!
• Steaming enhances bile acid sequestrants which lower cholesterol

The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

INFOGRAPHIC on Vitamin B-12 Deficiency

For vegetarians and vegans, Vitamin B-12 deficiency is a real problem.  From exhaustion to mood swings and from training injuries to mouth sores, Vitamin B-12 deficiencies can manifest themselves differently in each individual.  As Vitamin B-12 is not readily available in plant based whole food diets, it is essential to learn more about the Vitamin B12 deficiency and what it means to you.

According to T. Colin Campbell, “Of all the nutritional concerns that can plague vegetarians – and especially complete vegetarians or vegans – I doubt any is more daunting than the specter of vitamin B12 deficiency. This is especially so because conventional wisdom has it that this essential vitamin is virtually unavailable from plant foods.”

So what is Vitamin B-12 Deficiency and what does Vitamin B12 do for us?  Here’s a quick infographic plus important T. Colin Campbell research below it:

Vitamin B-12 Deficiency Infographic

 – affects 67% of Americans (not just vegans and vegetarians!)

 – 47 million Americans may be Vitamin B-12 deficient (many don’t know it)

 – 50% of vegetarians and 80% of vegans are deficient in Vitamin B12

Natural sources of Vitamin B-12 can be found in meat, fish/shellfish, dairy and supplements.  Our bodies don’t produce B-12 as it is only produced by bacteria.  The daily recommended intake of Vitamin B12 is at least 2.4 micro grams every day (not much, but required).

People who have a greater risk of B12 deficiency include: Age 50+, anemics, alcoholics, vegans, vegetarians, celiac or IBS, Chrohn’s colitis, infertility issues, stomach surgery, autoimmune disorder, bacterial growth and diabetics.

The symptoms and effects of B12 deficiency include: memory loss, depression and fatigue.  Other symptoms of the Vitamin B12 deficiency includes: arthritis, cognitive difficulties, mood swings, rosacea, poor digestion, vertigo, brittle and flaky nails, tingling limbs, shortness of breath, eczema, dry skin, acne, jaundice, burning hands and feet, dizziness or fainting, weakness, arrhythmia, bad balance and hair loss.

This Vitamin B12 infographic is brought to you by Natural Healthy Concepts.  Thank you!

T. Colin Campbell, through years of extensive research and study has come up with these conclusions on Vitamin B-12 deficiency in vegetarians and vegans:

1. Contrary to the most recent U.S. Dietary Guidelines, B12 can be found in plants.

2. Organically grown plants contain higher levels of B12 than plants grown non-organically with chemical fertilizers.

3. Plant roots are able to absorb certain vitamins produced by soil microorganisms, thus suggesting that plants grown in healthy soil, full of microflora and microfauna, are more nutritious.

4. Vegans – and anyone else – should be able to obtain B12 by consuming organically grown produce.

5. Evidence that plants obtain vitamins from the soil has been available for several decades.

You can read more about T. Colin Campbell’s Vitamin B-12 research and studies online here.

Tip of the Day: Constantly challenge yourself…

 
Tip of the Day: Constantly challenge yourself because, simply put… nobody else cares!
 

PLEASE SHARE WITH YOUR FRIENDS & FAMILY! Thanks!

Surgeons can cut out everything except cause

PLEASE SHARE WITH YOUR FRIENDS & FAMILY!

Surgeons can cut out everything except cause – Herbert Shelton quote

PURPLE is the new GREEN! Try These Purple Veggies and Fruits!

Purple produce takes a backseat when it comes to regular grocery shopping.  Those weird and colorful vegetables and fruit often cost a bit more and are stuck in the back of the grocery aisle where nobody can see them.  However, over the past few years, purple produce (vegetables, whole foods and fruits with a purple pigmentation) have gained a lot more recognition amongst chefs, scientists and grocery stores in addition to local grocers.  Back in 2009, an article in the Chicago Tribune called The Color Purple: Disease Fighter was published.  This article explained some of the many advantages and nutritional health benefits of eating purple produce.  The distinctive purple hue gives purple vegetables, purple whole foods and purple fruit that added nutritional power and have cast purple produce into the super food category.

Here’s a paragraph from The Color Purple: Disease Fighter

 
Purple is not simply a popular trend in fashion. This color of royalty, dubbed the “new black” by fashionistas, is also the new black in food. In produce aisles, at farmers markets and on restaurant menus, you can now find a growing array of heirloom and specialty vegetables with a distinctive purple hue — purple potatoes, tomatoes, carrots, beans, corn, asparagus, peppers, baby artichokes and cauliflower. Beyond the pleasing appearance on the plate, the purple color is a cue for nutritional power.

So why the sudden interest in purple vegetables and heirloom produce?  The answer is simple.  The dark pigmentation that is responsible for the purple tones in these types of produce are called anthocyanins.  So what are anthocyanins?  Anthocyanins are a type of phytonutrient that is gaining attention because recent studies have suggested that they help reduce the risk of many types of cancer, cardiovascular disease and diabetes.  In some human studies, anthocyanins have helped fight these three diseases as well.  Some other evidence suggests that anthocyanins in purple produce will help protect our brains when we grow old.  Here are some fast facts about the health benefits of purple vegetables, fruits and whole foods in recent research studies:

A recent USDA study found that 2 servings of purple potatoes a day helped lower blood pressure as much as a serving of oatmeal.  Many of the people in this study by Joe Vinson at the University of Scranton were overweight or obese and many of them were taking medication for high blood pressure during this study.

An Ohio State University study found that dark berries helped fight cancer by reducing inflammation.  Not only that, but purple berries were found to suppress the growth of cancer cells and even trigger cancer cell death naturally.

Another Ohio State University research study found that the anthocyanins in purple corn were the most potent in inhibiting the growth of colon cancer cells when evaluated against many other fruits and vegetables.

Some UK scientists used purple snapdragon genes to increase the anthocyanins in regular tomatoes.  The result was a dark purple pigmentation in the tomatoes that also produced much higher levels of anthocyanins and even comparable to that of blueberries and blackberries.  Cancer susceptible mice who were fed these gmo purple tomatoes lived longer.

Ever since the cultivation and farming methods of today were implemented, purple produce remained relatively unknown.  Because of their naturally bitter taste, they were deemed undesirable when compared against other traditional sweeter produce.  Take for instance this quote from Jo Robinson, the author of Eating on the Wild Side: The Missing Link to Optimum Health:

Throughout the ages, our farming ancestors have chosen the least bitter plants to grow in their gardens. It is now known that many of the most beneficial phytonutrients have a bitter, sour or astringent taste. Second, early farmers favored plants that were relatively low in fiber and high in sugar, starch and oil. These energy-dense plants were pleasurable to eat and provided the calories needed to fuel a strenuous lifestyle. The more palatable our fruits and vegetables became, however, the less advantageous they were for our health.

And here are some of the most popular purple vegetables and produce available in stores today:

Stokes Purple Sweet Potatoes

Sangria Artichokes

Fiesole Baby Artichokes

Fiore Viola Artichokes

Purple Cauliflower

Baby Purple Cauliflower

Purple Kohlrabi

Graffiti Eggplant

Radicchio

Kale Sprouts

Purple Asparagus

Red Onions

Purple Potatoes

Passion Fruit

Purple Wax Beans

Baby Purple Brussels Sprouts

Champagne Grapes

Concord Grapes

FLAX INFOGRAPHIC – Top Health Benefits of Flaxseed, Nutritional Details, Interesting Facts and Flax Seed Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Flax Infographic. We LOVE Flaxseed! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Flax Seeds! Flax seeds are one of the most powerful plant foods in the world! Research has shown that a regular diet with flax seed can help reduce your risk of heart disease, cancer, stroke and even diabetes! Flax seeds also play an important role for the maintenance of cardiovascular health and normal development of the brain, eyes and nerves. Here is the Just Add Good Stuff Flax Infographic:

TOP 10 Health Benefits of Flax/Flaxseed as described in the Just Add Good Stuff Flax Seed Infographic:

1. flax is extremely high in soluble & insoluble fibers
2. maintains health of colon, digestive & gastrointestinal systems
3. flaxseed has protective effect against breast, prostate & colon cancer
4. rich in omega-3 fatty acids linked to good heart health
5. flax seeds improve blood sugar levels and prevents/treats diabetes
6. prevents inflammation caused by diseases & illnesses
7. flax reduces hot flashes in menopausal women
8. rich in anti-oxidants and detoxifies cells
9. flax seed is rich in essential oils that aid in healthy hair, eyes and skin
10. very rich in calcium and iron

Flax Nutrition Facts as described on our Flaxseed Infographic

• Serving Size = 1 cup
• Calories = 774
• Calories from Fat = 550 g
• Total Fat = 61.13 g
• Cholesterol = 0 mg
• Sodium = 44 mg
• Potassium = 1179 mg
• Total Carbohydrate = 41.88 g
• Dietary Fiber = 39.6 g
• Sugars = 2.25 g
• Protein = 26.52 g
• Vitamin A = 0% RDI
• Vitamin C = 2% RDI
• Calcium = 37% RDI
• Iron = 46% RDI

Healthy Flax Seed Recipes on our Flaxseed Infographic

1. Mixed Berry Flax Seed bread
2. Flax Seed and Water egg substitute
3. Almond Pulp Flaxseed crackers

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Flax as described on our Flax Infographic

• Comes WHOLE or GROUND (also called milled or flax meal)
• Flax Seed contains 75 to 800 times more lignans (cancer fighter) than other plant food in the world!
• Buy either BROWN or GOLDEN flax seed (equivalent nutrition)
• Always look for ORGANIC & LOCAL flax seeds
• Flax Seed can be used as a SUBSTITUTE for eggs and fat in baking!
• Keep GROUND seeds in freezer to prevent oxidation
• Precaution: shouldn’t be consumed while pregant or breast feeding
• Can be easily added into smoothies and juices
• Suggested amount is 1 to 2 tablespoons of ground flaxseed a day

The Just Add Good Stuff Flax Seeds infographic (we also call it our flax infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Flax Seeds infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Flax which would affect our Top 10 Flax health benefits. In addition, we constantly experiment with uses of flaxseed in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about flax in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Flax Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

RECIPE > Easy Papaya Salad with Dressing!

Want to try a light and easy summery salad?  As mentioned in previous posts, papaya or pawpaw is one of our favorite superfoods and combining it with other healthy ingredients makes for a perfect salad.  Whether it’s a starter or a main course, this easy papaya salad with dressing will certainly tantalize your taste buds.  So let’s get right to it!
 

The Papaya Salad Recipe!

 
Please share with your friends and family!
 

Servings: 2 servings
Preparation Time: 10-15 minutes

The Papaya Salad Ingredients

½ – 1/3 papaya (try to find a non-GMO, fresh and organic papaya)

2-3 carrots (organic and peeled)

1 cucumber (organic, peeled and sliced)

1-2 Roma tomatoes (organic and sliced)

¼ cup roasted peanuts* (unsalted, organic and crushed)

¼ cup cilantro (fresh and organic)

* You can substitute the roasted peanuts with your favorite nuts
 

Preparing the Papaya Salad Step-by-Step

Step 1: Peel, de-seed and slice the papaya into long thin strips

Step 2: Peel and sliced the carrots into thin strips

Step 3: Peel and slice the cucumber into thin strips

Step 4: Slice the Roma tomatoes into thin strips or chunks (your preference)

Step 5: Roast (if not already roasted) and crush the peanuts (or equivalent nut)

Step 6: Combine all the ingredients into a large bowl and mix

The Papaya Salad Dressing Ingredients

½ lime (freshly squeezed juice from organic lime)

½ clove garlic (organic and fresh)

½ red chilli* (de-seeded organic hot chilli)

1 tsp cumin (ground and organic)

1 tsp agave syrup (or equivalent)

2-3 tbsp sesame oil (or fish sauce)

Preparing the Dressing Step-by-Step

Step 7: Squeeze half of a fresh organic lime

Step 8: Add garlic and de-seeded hot chilli into a mortar and pestle

Step 9: Mash until it forms a paste

Step 10: Add all ingredients into a medium bowl and whisk together until mixed

 
Add the dressing onto the fresh papaya salad and combine before serving.  Enjoy and share with your friends!
 
This dish was inspired by a GOOP recipe.

10 Words Everyone Should Live By…

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10 Words Everyone Should Live By: Authenticity, Clarity, Creativity, Gratitude, Equanimity, Passion, Compassion, Presence, Vulnerability, Love – Dr. Lawrence Rosen quote

Swap Foods Infographic

 
Looking to eat healthier but having problems finding substitutions for foods that you love?  Check out this SWAP FOODS Infographic …. Just swap THIS for THAT.  It’s as easy as that!

swap COW’S MILK for NUT MILK

Nut milk is high in beneficial fats, high in calcium, easier on your digestion, better for your thighs and super tasty.

swap CHOCOLATE for RAW CACAO

Raw cacao is chocolate in its pure unadulterated form and it’s a nutrition packed superfood!

swap SOFT DRINK for COCONUT WATER

Coconut water is a much better choice.  It’s been hyped up recently for a reason – it’s full of electrolytes, is naturally hydrating, it’s super high in potassium, it’s alkalising… the list of benefits is lengthy.

swap COFFEE for DANDELION & CHICORY ROOT TEA

Coffee messes with your adrenals big time, blocks absorption of certain minerals and wreaks havoc on your immune system.  A great substitute is roasted dandelion and chicory root tea.  Plus, it’s something different.

swap CANOLA OIL for COCONUT OIL

When it comes to cooking, coconut oil is the only oil we use at Just Add Good Stuff.  It has a high smoke point, which means that it doesn’t turn rancid upon heating (unlike most other plant oils – even olive oil).  If you even come close to burning anything but coconut oil, it will release tonnes of harmful free radicals into your food.

swap WHITE PASTA for ANY OF THE BELOW

Mung Bean Pasta, Black Bean Pasta or Quinoa & Brown Rice Pasta are all healthier than bleached white pasta which has little to no nutritional value.

swap WHITE RICE for BROWN RICE

As with white pasta, white rice has also been stripped of its nutrients leaving nothing but a white carb that becomes sugar as soon as it hits your mouth.  Brown rice or black rice (even better) is the stuff your body is after when it comes to nutrients.

swap WHITE BREAD for RYE BREAD

For a grain to be white it means it’s had all of its nutrients stripped away.  Choose a whole grain like rye, spelt or oat instead.

swap CHEESE for NUT CHEESE

Cow’s cheese comes under the same umbrella as cow’s milk.  A much healthier alternative is cheese made from nuts.

swap WHITE SUGAR for NATURAL SWEETENERS

Choose from raw honey, maple syrup, coconut nectar, yacon syrup, stevia or dates.

swap DESSERTS for RAW DESSERTS

There’s no way we’re giving up desserts!  So, raw desserts are made of ingredients like nuts, seeds, oats, almond meal, coconut, cacao, dates, avocado, chia seeds and other super foods that are much healthier than traditional desserts.

This Swap Foods Infographic is brought to you by The Wellness Warrior.