All Hail Kale!!!!

cdbff7b9e778cb24143a6e9003052fbd

Maybe Pantone had in mind the crazy kale and juicing craze when they called out Emerald 17-5641 as 2013’s color of the year. Kale is such a hot commodity anymore. Trader Joe’s has a beautiful organic and chopped bag of kale that flies off the shelves. If you’re not there on truck day, you better wait until next week to get your hands on some! This last Saturday, I went to the Farmer’s Market thinking I could grab some up, but of course I got there two minutes too late, every vendor was sold out. So what’s the deal with this crunchy leafy cousin of your garden weed?

The Top 10 Benefits of Kale

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.
Now that you have that knowledge…what do you do with it?

Easy Ways to Prepare Kale

Quick cooking preserves kale’s nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

  • Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
  • Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
  • Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
  • Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
  • Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

I juice kale!

There you have it! Best of luck on incorporating some kale into your life!!

Advertisements

Whatever You Do…DON’T SIT DOWN!!!

GUILTY! GUILTY! GUILTY!

 

I sit down A LOT. Working on the computer is what I do! How can I help it if my job requires me to sit all day? My answer was to ask my fabulous Dad to build a desk that I could use standing up! The results are fabulous and when you get to the end of this post, you can see how it turned out!! My advice and other advice I have read….do whatever you can to stand up, walk around or dance…just don’t sit too long. Lately I have been hearing alarming facts about the health of people who sit for long periods of time. Here’s a scary statistic for you…so much so I have been thinking up ways to sleep standing up:
“According to a study in the March 26 issue of Archives of Internal Medicine, researchers discovered that people who sat for 11 hours a day or more were 40 percent more likely to die – from any cause. The researchers also found the odds of dying were 15 percent higher for those who sit between eight to 11 hours a day compared to those who sit less than four hours a day.” – CBSNews.com, Michelle Castillo

Women’s Health Magazine had a great article on this unfortunate killer and I highly suggest you read through it!

You might not want to take the following stat sitting down: According to a poll of nearly 6,300 people by the Institute for Medicine and Public Health, it’s likely that you spend a stunning 56 hours a week planted like a geranium—staring at your computer screen, working the steering wheel, or collapsed in a heap in front of your high-def TV. And it turns out women may be more sedentary than men, since they tend to play fewer sports and hold less active jobs.

Even if you think you are energetic, sitting all day at work is common for most of us. And it’s killing us—literally—by way of obesity, heart disease, and diabetes. All this downtime is so unhealthy that it’s given birth to a new area of medical study called inactivity physiology, which explores the effects of our increasingly butt-bound, tech-driven lives, as well as a deadly new epidemic researchers have dubbed “sitting disease.”

The Modern-Day Desk Sentence
“Our bodies have evolved over millions of years to do one thing: move,” says James Levine,M.D., Ph.D., of the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. “As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity.”

But thanks to technological advances, the Internet, and an increasingly longer work week, that environment has disappeared. “Electronic living has all but sapped every flicker of activity from our daily lives,” Levine says. You can shop, pay bills, make a living, and with Twitter and Facebook, even catch up with friends without so much as standing up. And the consequences of all that easy living are profound.

When you sit for an extended period of time, your body starts to shut down at the metabolic level, says Marc Hamilton, Ph.D., associate professor of biomedical sciences at the University of Missouri. When muscles—especially the big ones meant for movement, like those in your legs—are immobile, your circulation slows and you burn fewer calories. Key flab-burning enzymes responsible for breaking down triglycerides (a type of fat) simply start switching off. Sit for a full day and those fat burners plummet by 50 percent, Levine says.

That’s not all. The less you move, the less blood sugar your body uses; research shows that for every two hours spent on your backside per day, your chance of contracting diabetes goes up by 7 percent. Your risk for heart disease goes up, too, because enzymes that keep blood fats in check are inactive. You’re also more prone to depression: With less blood flow, fewer feel-good hormones are circulating to your brain.

Sitting too much is also hell on your posture and spine health, says Douglas Lentz, a certified strength and conditioning specialist and the director of fitness and wellness for Summit Health in Chambersburg, Pennsylvania. “When you sit all day, your hip flexors and hamstrings shorten and tighten, while the muscles that support your spine become weak and stiff,” he says. It’s no wonder that the incidence of chronic lower-back pain among women has increased threefold since the early 1990s.

And even if you exercise, you’re not immune. Consider this: We’ve become so sedentary that 30 minutes a day at the gym may not do enough to counteract the detrimental effects of eight, nine, or 10 hours of sitting, says Genevieve Healy, Ph.D., a research fellow at the Cancer Prevention Research Centre of the University of Queensland in Australia. That’s one big reason so many women still struggle with weight, blood sugar, and cholesterol woes despite keeping consistent workout routines.

In a recent study, Healy and her colleagues found that regardless of how much moderate to vigorous exercise participants did, those who took more breaks from sitting throughout the day had slimmer waists, lower BMIs (body mass indexes), and healthier blood fat and blood sugar levels than those who sat the most. In an extensive study of 17,000 people, Canadian researchers drew an even more succinct conclusion: The longer you spend sitting each day, the more likely you are to die an early death—no matter how fit you are.

Desk Success!!!