Kale Wrap


kale wrap

Jessica Gerne

(Featured in Lily’s Way)

Kale another super food to add to the list! I’m not a fan of it myself but once I learned the health benefits I found ways to try to incorporate it into my meals. First know that kale is hard to digest so I recommend steaming it. You can cook Kale in homemade soups which eventually it’ll become soggy and be easier to digest.  You can also use the leaves of the kale to substitute tortillas. You can cut 250+ calories alone by not using regular/wheat tortillas! Here in my recipe I used two dinosaur kale leaves and steamed them slightly before adding what I wanted.

I put Kidney beans, onions, carrots, corn, red pepper, and avocado.

I found this to be the most useful information and it’s written by Alison Lewis

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.

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

Breaking the Code of Nutrition Facts Labels


By: Shaina Fimbel

Nutrition Fact labels can be found on almost all food items in the grocery store, but are you taking advantage of them? Reading and understanding nutrition labels is a quick and easy way to become a healthier and smarter shopper.

Original Image by USDA via Flickr
Original Image by USDA via Flickr

All labels display the same nutrition information: serving size, servings per container, calories, macronutrients (carbohydrates, fat and protein), cholesterol, sodium, vitamins and minerals. As a general rule for reading labels, percent Daily Value greater or equal to 20% is considered high, and lesser or equal to 5% is low.

 Servings: Understanding serving size can be crucial for someone watching calorie intake or portion size. In this example label, a serving is equal to one tbs, and there are a total of 25 servings in this product, or 50 tbs.

Calories: Next on the label the number of Calories are listed per serving. Here, there are 10 Calories per one tbs serving. It is important to remember that changing the serving size, such as having a half a cup or two cups, will also change the Calories that are ingested.

 Fat: The total amount of fat in a food item is listed in both grams and as a percent Daily Value (DV). The percent DV for all macronutrients is calculated based on a 2000 Calorie diet, which may be more or less than each individuals recommended intake. In addition, no more than 20 grams of saturated fat should be consumed in a day, and trans fats should be avoided completely.

 Cholesterol: The recommended cholesterol intake is 300 milligrams (mg) or less per day. Therefore, in this example a single serving provides 10mg, or 10% cholesterol for one day.

 Sodium: The American Heart Association recommends consuming no more than 2300mg of sodium per day. A low sodium item must not contain more than 5% sodium, or 115 mg.

 Carbohydrates: Carbohydrates are divided into three groups, total carbohydrate, fiber and sugar. When looking for a high fiber item, make sure fiber is 20% or greater DV.

 Protein: On average, it is recommended to consume about 55g of protein per day.

 Vitamins and Minerals: The goal is to obtain 100% of suggested amounts of vitamins and minerals everyday.

If shopping needs to be done quick, just make sure to check three easy numbers on every label!

Quick Health Scan

Saturated fat: less than 20%

Sodium: less than 20%

Fiber: 20% or more 

What tricks of the trade have helped you scan labels quickly, yet efficiently?

Mindful Eating


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Original Image by epSos .de via Flickr

By: Nikki Nies

Featured in:  http://supermarketrd.wordpress.com/

Making health related resolutions, after countless weeks of indulgences over the holidays may seem like the ideal time to start fresh. However ,I have a proposition for you, instead of a resolution—which 9 out of 10 times are not pursued for longer than a month—pledge to better yourself.  Develop the mentality of “New Year, New You” and do this by slowly making small changes throughout the year.  Eventually all the small alterations can lead to great success.

Be Specific: Many people pledge they will “eat better” or “exercise more.” These statements can hardly be recognized as goals because they are difficult to measure. Not to mention, they are very easy to forget. Instead, set a small, specific and achievable goal such as “I will include a fruit at lunch everyday” or “I will walk the dog for a mile four times a week.”

Practice Mindful Eating: Develop a new, healthier mindset by incorporating the Am I Hungry?® Mindful Eating Cycle™. Use mindful eating when deciding when, what, how much to eat and where to invest one’s energy—this is quite likely to be more fulfilling both physically and mentally. Being a more mindful eater allows you to be more attentive to body cues and can help you determine the difference between physical “stomach” hunger and emotional hunger.

Food is not only an essential part of life, but also has the ability to make life vibrant, exciting and fulfilling.  Remember that in moderation, you can still enjoy all the pleasures that food has to offer, just realize that the third and fourth bite will taste just like the first and second!

Use these tips to help with achieving goals this year:

  • Identify stress factors and cravings
  • Use all senses when eating—really appreciate how the food was prepared and savor the taste
  • Avoid multitasking while eating, enjoy every bite and focus on the food and your company
  • One scale of one to ten, ask yourself how hungry you are
  • Aim to eat until satiated, not stuffed or overly full
  • Out of sight, out of mind.  Studies have shown it is better to not leave sweet and cravings on kitchen counter (or even have them in the house) , as one is more likely to graze throughout the day
  • Go for a walk around the block after dinners to help digestion and to avoid additional cravings
  • Strength in numbers: Share concerns and successes with doctor, friends and family
  • Don’t punish yourself for mishaps.  Splurging once in a while is not the end all be all.
  • Fixating on numbers scale or negatives about one’s body can be a downfall.  Embrace your inner beauty and inherent qualities

What are some ways you’ve been able to curb your food cravings?