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Recipe: Kale Chips

11/11/2013

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Once you try them you'll never go back. Kale chips might just become your new favorite snack. 
Don't worry, you won't have to feel bad about this addicting treat - because it's good for you!
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Kale is high in many great nutrients like vitamins A, C, and K, calcium, and manganese.
 It's anti-inflammatory and anti-carcinogenic! 


Many studies have now shown that food sources of nutrients are better than supplements. Check out the two articles below to read more information about this.

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Recipe: 
Adapted from other recipes and a personal obsession with making Kale Chips

Ingredients:
1 Bunch of Kale
1-2 Tbsp of Olive Oil (depending on amount of kale used)
Salt to taste

1. Preheat the oven to 350 degrees.
2. Rip or cut your kale into bite size pieces. 
3. Toss the kale, olive oil, and salt to taste in a bowel. 
4. Spread the kale out in one layer on a baking sheet. 
5. Bake for 5-8 minutes or until cripsy. 
6. ENJOY THE DELICIOUSNESS

This recipe can also be adapted and made with Brussels sprouts! 

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Resources:
About the wonders of kale:
  • World's Healthiest Foods - A great resource for food/nutrient information


Articles on food as best nutrient sources:
  • Skip the calcium pills, opt for kale and dairy, study
  • Food best source of vitamins, study finds

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Sleep & Weight Loss

11/4/2013

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Looking for ways to manage your weight? 
Proper sleeping habits can help!
What the studies show:
  • Lack of sleep and altered sleep schedules cause increase in appetite and weight gain
  • Increased risk of weight gain is seen with less than 5 hours of sleep a night
  • Decreased risk of weight gain is seen with ideal sleep of 7 to 8 hours a night
  • Keeping your thermostat at 68 degrees in the fall and winter also decreases risk of weight gain

Sources:
WebMD
Article on healthmeup.com based on a study by the International Journal of Obestity
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Food as Medicine -                                Habits to Support Digestion

11/1/2013

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PictureFriends resting in anticipation of Dinner
Discussions around food and nutrition often revolve around what to eat. But what about how we eat? How we eat affects our digestion. This can have long lasting effects on different aspects of our health. 

Why is proper digestion important?
  • Less stomach pain
  • Increased nutrient absorption
  • More energy
  • Less issues in the bathroom

Here are some simple steps that you can take to increase proper digestion:
  1. Smell your food – Smelling your food before eating it causes production of stomach juices and saliva, both of which help break down food properly. Saliva production is especially important because it predigests your food in your mouth before it gets to the stomach allowing for less work for the stomach. 
  2. Chew your food – Try to chew until it is liquid. In grad school we would say 31 times! This is very hard to do but every effort helps. Chewing your food adequately helps breaks it down into smaller particles that make it easier for stomach to break down. 
  3. Eat in a relaxed environment – Try to sit down to eat. Sitting and relaxing helps your increase your parasympathetic tone. The parasympathetic system is about resting and digesting. Resting increases the body's ability to digest. Often we tend to be in a more sympathetic state. The sympathetic system, sometimes considered the opposite of the parasympathetic system, is what allows us to 'run from the tiger'. It shunts blood flow to the muscles and away from the stomach, therefore decreasing digestion. This is why it is important to avoid stressful situations like driving a car while eating.
  4. Avoid eating in front of the television – When you eat in front of the television you are not focused on your food, leading to less chewing. Also, if you are watching "Walking Dead" you are probably stressed out!
  5. Practice Gratitude - This increases your parasympathetic tone and allows for a moment to stop and think before "digging in"! 
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