Superfood: Kale

Thursday October 6 2011

A. "Death By" Clean and Jerk (115/75)

On the first minute 1 C&J is performed, on the second minute 2 are performed and so on until the athlete cannot performed the required amount of reps.

B. "Annie"

50-40-30-20-10 reps of:

Double Unders


ANNOUNCEMENT:  Saturday's 11am workout will be at the Redondo Union High School Track. It is located on in the football stadium on Vincent st, closer to Prospect than PCH.  Keep this in mind and spread the word!

Superfood of the Day


What is it?- a green leafy vegetable, related to the cabbage family. Kale was eaten by the Ancient Romans in abundance and was brought to the U.S. in the 1600's where it is now grown on the east coast.

Prominent Nutrients: very good source of Vitamin C, B6, carotenes, and manganese. A great source of fiber, it also contains the minerals copper, iron, and calcium. It is a good source of vitamins B1, B2 and E.

Health Benefits: environmental toxins, stress, drugs (rec/prescription), alcohol,cigarettes, poor diet, and intense exercise all cause some form of oxidative stress in the body. With proper rest, fluid intake, and antioxidant intake, this oxidative stress is dealt with. Free radicals are culprits of this stress, and if unchecked, can lead to disease and illness. Antioxidants neutralize these free radicals, preventing them from causing DNA damage. Kale has the highest ORAC score (oxygen radical absorbance capacity) of any vegetables. It received a rating of 1770, with spinach coming in second with 1260.  As you can see, this vegetable packs a huge antioxidant punch.

Along with its exceptional antioxidant content, Kale also contains phytochemicals. These cancer-fighting agents in Kale help protect us from colon, breast and cervical cancers. Kale also contains sulphoraphane, a substance that aids in our bodies detoxification system. Kale is one of the best anti-cancer foods available.

How to eat it: was the leaves under cold running water to remove dirt. Eat raw in a salad, make them into chips, juice them or steam like you spinach. Saute with garlic and then squeeze fresh lemon juice for a nice side dish. Combine cooked kale with brown rice pasta and pine nuts for great pasta dish.