KALE | The willPower Method®

Kale is accelerating in popularity with the health-conscious and there is sound reason. Kale is #1 in Dr. Joel Fuhrman’s ANDI Score because of its nutrient density per calorie (Aggregate Nutrient Density Score – you may have seen these scores in the produce section at Whole Foods). Dr. Fuhrman is one of our nation’s leading doctors with expertise in Nutritional Medicine.

In one cup, a mere 33 calories gives you over 200% of your RDA of Vitamin A (Beta Carotene) for vision and a healthy immune system; 134% of your Vitamin C for healthy skin and heart, and a whopping 684% of Vitamin K for healthy blood and bones. Sounds like a perfect score indeed! Eating a dominantly plant-based diet, rich in greens such as kale, also helps keep your body in a more alkaline state, which helps in muscle recovery.

The action of chewing greens such as kale activates their nutritional power. Keep in mind that it will only be released in their fullest potency when raw. I consume kale almost daily – I blend it into my morning smoothies and juices, as well as a bit in my salads. Masking kale in fruit smoothies can be a great way to get your children to get more nutrition. If you add kale to your salad, take your time to chew it thoroughly. If the kale is blended or chopped before cooking, it releases some of these nutrients so you still have opportunity to gain benefits.

If we consume more fresh fruits and vegetables, the need for supplementation will decrease.  Not only are you supporting sustainable agriculture by choosing produce, you are giving your body what it truly needs which is pure nutrition from the earth as it was intended instead of a chemical lab. Kale is a hearty plant that grows easily in a garden, too. It was still intact in my garden in November. Isn’t nature AMAZING?

Tracy Vicente

Tracy is a NASM Certified Personal Trainer, Level 3 willPower & grace® instructor, and a contributor to the willPower for girlPower!® program. She is a full-time Advertising Art & Design instructor and shares the willPower programs with faculty, staff, and students. Tracy is certified in Plant Based Nutrition from Cornell University. With a dominantly raw, plant-based diet, she hopes to help those seeking optimal performance and vibrant health.


  1. Jenn DeLuccia
    Jenn DeLuccia
    Thursday, December 20th, 2012 at 5:14 pm ·

    Thanks for the reminder Tracy. I just thought to myself today as I could feel my body fighting off a cold, that I need more Kale in my life!

  2. Kathleen Riley
    Tuesday, January 8th, 2013 at 11:44 am ·

    My kid will eat baby Kale. It is easily mixed into salad and has a softer, easier to chew texture. Yum!

  3. Maurita Marley
    Sunday, January 20th, 2013 at 6:39 pm ·

    Kale is my favorite! We juice a green lemonade and drink it every day – and of course kale is the star ingredient! I think we have kept the colds at bay.