There's a lot of confusion out there on the best diet for weight loss and digestive health.  What the experts do agree on is the importance and power of dark green leafy vegetables - the most potent of which is kale.    

Why kale?  

1 cup contains an astronomical amount of the vitamins K, A, and C.  In fact, kale has more vitamin C per gram than oranges!  Kale also packs a big flavonoid punch.  These are the strong anti-inflammatory and antioxidant molecules that are also present in wine and dark chocolate. Additionally, kale has become the subject of cancer prevention research because of its glucosinolate content.  Of course, kale has a laughably small amount of calories to boot.

Ok, so how does kale help me lose weight?

The short answer - packing more nutrients into fewer calories.  When your body is getting ample supply of the nutrients that it needs to work optimally, cravings will naturally diminish.  Have you ever started a highly restrictive diet, only to be driven to madness over sugar or fat cravings?  This is a natural reaction by the body demanding a more complete intake.  Unfortunately, this often leads to poor food choices.  

Subtracting food from your diet can be very difficult to stick with mentally.  However, if you come from a mindset of addition, crafting a healthier diet is not nearly as hard.  So we will start by simply adding one kale shake per day.  The timing is totally up to you.

Step 1 - Shop

You will need a blender or food processor to combine the ingredients into a drinkable shake.  Obviously you need some kale.  If you've never bought it before, kale may be hard to spot in your grocer's produce section.  It is a long curly green leaf branching from a thick stem.  You may also by a pre-packaged bag.  

For our purposes of getting you started, we will be using only one recipe. 

2 Stalks Kale
2 Stalks Celery
1/2 Cucumber
1/2 Pear
6oz. Water
4 Ice Cubes

Step 2 - Prepare

Place kale in the blender first and add heavier ingredients on top.  You may want to remove the tough kale stem if you have a lower powered blender.  Blend for 30 - 60 seconds.  As a bonus, experiment with lightly steaming your kale before blending as some studies suggest more benefits.  

Step 3 - Enjoy

Yes, this is an acquired taste, which is why we start with a small serving. Pour into a glass and drink up!

You may notice a surge of energy - like a strong cup of coffee.  As a disclaimer, those without a vegetable rich diet may experience mild digestive discomfort. 

Blending daily shakes for weight loss

Hamilton Beach 58148A Power Elite Multi-Function Blender
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(price as of Jan 8, 2014)
Great for kale shakes!