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Recipe of Raw Kale Salad and benefits



By massaging the kale,you help break down some of the rigid -cell structure. which can be irritating to the gut when eaten raw. This also helps diminish the bitterness and toughness of the leaves

Possible health benefits of consuming kale
DIABETES: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and TYPE 2 DIABETICS may have improved blood sugar, lipids and insulin levels. One cup of chopped fresh kale provides about 2.6 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Kale contains an ANTIOXIDANT known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.

Heart disease: The fiber, potassium, vitamin C and B6 content in kale all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

For blood pressure, increasing potassium intake may be just as important as decreasing sodium intake for lowering blood pressure because of potassium’s vasodilation effects.

Cancer: Kale and other green vegetables that contain chlorophyll have been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.

Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Digestion: Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a HEALTHY DIGESTIVE tract.

HEALTHY SKIN and hair: Kale is high in vitamin A, a nutrient required for sebum production to keep hair MOISTURIZED. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which kale can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like kale.

How to incorporate more kale into your dietKale, pinenut and cranberry salad
Kale can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles.
A member of the mustard family, kale has a spicier and more pronounced flavor than your typical lettuce. It is also heartier and crisp with a hint of earthiness.

I am giving you my favorite Raw Kale Salad recipe:

Makes four to six serving

Preparation :15 minutes

1) Head curly or laminate Kale 

2) 2 tbs olive oil

3) Juice of 1 lemon

4) 1 tbs apple code vinegar

5) 1/4 cup crispy pumpkinseeds

6) 1/2 red onion, thinly slice

7)1 avocado, diced

8) Sea Salt and pepper

9) Tomato Cherry

Buon Appetito! 🙂


By: Coach Miryan Samejima



























































































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