Kale is a leafy green vegetable that comes from the same vegetable family as cabbage, collards and brussel sprouts. It is becoming more popular everyday, especially in my household. I could talk about it all day. This superfood is loaded with vitamin C which promotes a healthy immune system and antioxidant protection. One cup of cooked kale = 88% DV of vitamin C. Even more impressive, it is high in vitamin A which is said to promote lung health. Once cup is 192.4% DV. 

It is a great source of fiber with a daily value (DV) of 10.4%. Fiber is said to help lower cholesterol and keep blood sugar levels under control. Kale also powers in the trace mineral Manganese which helps boost energy levels and offers a 27% DV. In addition, it manages to offer a dose of calcium in the mix with one cup equal to 9.4% DV.

This leafy vegetable is a staple in our household. One fast and easy way I incorporate into my family's diet is by smoothie. My one-year-old loves it! Perfect for sippy cups or the husband on the run from fruits and veggies. Our favorite way is our Green Power Smoothie:

 1 serving

• 2 medium sized organic Lacinato Kale leafs
• 1 organic banana
• handful of organic blueberries
• 1/2 cup water

Break or cut up kale into spinach size pieces. Place all ingredients in blender and enjoy! It is as easy as that. Add your own spin with any of the following: whey protein, flax seed, chia seed, or vary the fruit. The banana is what sweetens this smoothie. It is great with mixed berries, dark cherries or peaches.

 Remember kale is part of the dirty dozen. Avoid the 47 plus chemicals and buy organic. To read more about the benefits of kale click on the source below.

Source: The World's Healthiest Foods, whfood.org

You probably already know what keeps you most healthy-
Enough rest: sleep or lack there of is the highest predictor of illness. The recommended amount is at least seven hours a night in most studies. This is for adults. Children need more hours. I found it helpful to remind my children that if you wish to grow you need to sleep. It is mainly at night that growth hormone is released. Lack of sleep affects all of us on many levels-hormonally and immunologically- Lack of sleep makes us crave carbohydrates, gain weight and interferes with our glucose metabolic cycle, putting some at more risk for diabetes. Fatigue creates more stress hormones-which in turn lower the competence of the immune system=you are more likely to catch the illness coming your way.
Wash your hands often. Did you know just plain old soap and water remove 98 percent of the germs? It’s cheap and easy to wash your hands. For sure, wash before eating. If you can’t wash try to avoid touching your face, mouth, nose and eyes. These are the areas a lot of viruses enter our system.
Eat a healthy diet: lots of fruits and vegetables, fresh if you can. Have a balanced diet of proteins, carbohydrates, fiber and enough WATER. Being hydrated helps your whole system work well.

Exercise-the recommendations change---some regular exercise each day. Even a brisk walk to and from your car. If you can get at least 10 minutes with brisk walking 2-3 times a day. You will notice improved health. Try to make exercise easy to do. Park a little farther from your destination to get in some walk time, take the stairs, or add some exercise time by playing with your children.

Recharge your soul  also called stress reduction. In medical school my first lecturer said, “If you have no stress you are probably dead.” As I live longer, I think that is a very true statement. Stress is! Whether you have a happy or trying event, if it changes your routine it adds some stress. We each need time to be quiet and de-clutter our minds. If you do not have 10 minutes of time that you spend restoring “you” each day, consider scheduling twenty minutes for yourself each day. This time is best spent doing something that reinvigorates your soul. That does not usually include watching the news, unless of course your news is happier and less fear filled than mine!
If you get sick with the influenza-go to your nearest Fresh and Natural store to purchase Oscillicoccinum and take as directed. You will be amazed. (Influenza-dry cough, high fever>101, sore throat, headache and/ general body aches)

If you are feeling ill- take time to rest, drink fluids, OJ, chicken noodle soup-and if possible take time off from work. When a coworker comes into the office sick-studies have shown 70 percent of the rest of the office will become ill.
Colds and flu can be the gift that keeps on giving. So wash you hands often, cough or sneeze into your sleeve rather than your hands and take time to heal.

Have more questions about your health? Ask one of our practitioners, send us an e-mail or  
visit our nutrition blog at
freshandnaturalfoods.com/nutritionist-blog.

Dr. Kim Lane, MD is a trained medical technologist and physician. She is board certified in Family Practice and Holistic Medicine. Dr. Lane owns Wellness Lane, LLC, a classical homepathic and health consultation practice. Learn more about Dr. Lane and her practice at www.wellnesslane.org.

Here are some things to think about when trying to answer the cashier’s question of, "Would you like paper or plastic today?"

It takes 14 million trees to produce all the paper bags Americans use in one year. 12 million barrels of oil are used each year to fulfill our plastic bag demand. The production of paper bags produces 70 percent more air pollution than plastic bags, but plastic bags create four times the solid waste. The average family of four uses 1,500 plastic bags each year.

So next time the cashier asks whether you would like paper or plastic proudly answer, "Neither!" and hand them your reusable shopping bag.  You'll be keeping waste out of the landfills and saving natural resources making it a win-win situation.

To help you make the right decision all Fresh and Natural stores are now offering reusable bags for only 99 cents.

Hi Steve! Yes, we get this question a lot! Most good water purifiers take out most of the essential minerals, as does reverse osmosis. We do get a lot of the minerals in our food, if we are eating many fruits and vegetables organically. However, many people do just as you said, supplement with either a liquid minerals or capsules....there are 72 essential minerals we need to get into our bodies and a product called Cellfood is one of them.