Kale Health Benefits

August 4, 2014Leave a comment

In the previous post Snack time: Kale Chips I gave step by step directions on how to make, a personal favorite of mine, kale chips. I came across this article about the many healthy benefits kale has and figured I’d pass it on! #eatkale

10 health benefits of kale from http://www.mindbodygreen.com

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

For this article and more on healthy living visit: http://www.mindbodygreen.com/

Take your fitness goals to work!

July 30, 2014August 2, 2014Leave a comment

A healthy lifestyle is more fun with friends! Try to get a group a work to walk during lunch or a group gym session after work instead of happy hour!

Why not make it a challenge? Try to start a weight loss challenge at work and you can hold each other accountable! Nothing like some friendly competition!

Your healthy lifestyle and habits will spread throughout your office and help everyone in the long run!

And remember to have fun!

For more ideas visit on getting a challenge started at work: Click Here

Eating Right at Restaurants

May 5, 2014May 6, 2014Leave a comment

I like to believe that many people struggle with this and it’s not just me! I go out for lunch or dinner, absentmindedly eat the bread and butter or the chips and salsa and open my menu and think “hmmm what do I want to order?”
Then I get shot with guilt and limit myself to the “Lighter Fare” portions of the menu that more and more places seem to have. Most people are aware some salads can be just as bad for you as a burger so sometimes it’s hard to narrow down a meal that works with your lifestyle and diet choices. This is what I do and I’m not a licensed nutritionist but I like to think I know enough about what I’m putting into my body.

So what to order: I almost always stick with fish and grilled chicken. I LOVE salmon and scallops so those are personal favorites and I also throw in some Ahi tuna if I’m feeling adventurous. I ALWAYS order the seasonal vegetables instead of the fries, potatoes or rice that comes with the meal. This makes a HUGE difference. If it’s not on your plate you won’t eat it – plain and simple. If you are feeling really strong and want to go for it, you can even ask for them to not use butter on your vegetables – it’s a game changer for sure. You can always add some yourself if you want to or just eat the butterless veggies and keep it moving! (I’ve done this at Outback and the broccoli was still really good!)

Now this next tip is something I have tried and every time I do it I am so happy I did. I order my meal with vegetables on the side and then politely ask the server – “Is there any way you could bring out half the meal and box up the other half?”

9 out of 10 times they say yes. Some restaurants like their food to be presented in a certain way and dont like to change it up with halving a meal. In those cases I have the server bring a box out with the meal and I box up half before I start eating.

It helps me from over eating and absentmindedly cleaning my plate and having to deal with the fullness that hits about 10 minutes later. I promise sometimes it doesn’t look like much food but it’s better to eat half at dinner and then okay an hour or so later have a little something extra and not overeat without thinking about it!

So next time you head out to a date night, birthday dinner or whatever the case my be; whatever you order – ask for the restaurant to box half before you even get the food and I hope you are a happy as I am when after I eat. I’m full and content with what I had. A little will power goes a long way!

Another major BONUS you get ANOTHER portioned meal for the next day!