Search this site

No One Has Ever Gotten Fat From Eating KALE Okay, so we've been hearing a lot about kale lately and how it's so healthy for us, and how we should eat more of it. Even though I'm a dietitian it doesn't mean that I like every vegetable there is just because I know it's healthy. But once I finally tried kale I absolutely loved it. When kids are growing up we typically make them try different vegetables, and sometimes make them eat them. So what's the difference with us grown-ups? Okay, so we may not have to eat them if we don't like it, but we should still at least try it. Maybe you love kale and eat it all the time. Good for you. This recipe is one to add to the books. It's simple, quick, and a great side dish to add to the menu. As you might have been able to see, I like quick simple recipes. There's not a lot of time for cooking from scratch, but it's healthier than the alternative. So take a look at these quick recipes and make the time for your health. Honestly, have you ever heard of someone getting fat from eating too many vegetables? Me neither. So load up on the kale. It is low in calories and high in nutrients, which means it will add a load of benefits to your body, and not add an extra belt notch. Recipe: 4 cups kale, chopped 3-5 Tbsp water 2 Tbsp garlic 1/2 tsp onion powder salt to taste Benefits of Kale Some benefits of kale are bone health, cancer prevention, cataract prevention, hyperthyroidism, and immune system health. It is high in vitamin K, A, and C. It's a great source of calcium, especially because it contains Boron which helps stop the loss of calcium from the body. It contains indole, which helps regulate hormones. Kale has seven times the beta-carotene of broccoli and ten times more lutein.

Looking for a crisp refreshing drink without all the added sugar? This is the perfect drink for you then. This is a recipe my boyfriend made one day, and since then I was hooked. Typically when we drink lemonade it is loaded with sugar, or even a sugar-free lemonade contains chemicals potentially harmful to the body. This recipe, however, is the perfect alternative to those who love the refreshing taste of lemonade but are wanting to improve their health. It contains whole lemons! Not concentrate or anything like that! Lemons. Whole! It's so simple and quick to make. I'm loving all these quick and simple recipes and I hope you are too! 30 minute recipes? Ain't nobody got time for that! Recipe: 2 lemons 1-2 cups water 2 cups ice 2-4 Tbsp agave nectar Directions: Peel lemons or cut off the peeling, place all ingredients into the blender. Blend for about 3-5 minutes, then serve and enjoy. The amount of water and agave nectar depend on how thick or thin you like it, and how tart or sweet you prefer. Benefits of Lemons We all know lemons are a good source of vitamin C, especially after 1747 when the sailors were contracting the disease of scurvy due to insufficient vitamin C levels. But what else are lemons good for? Lots of things! So drink up. They help lower your risk of strokes. Help to combat cancer since they are a powerful source of antioxidants and fight against free radicals. When eaten in the natural form (like this recipe) they help to fight skin damage caused by the sun and pollution. They also help reduce wrinkles and improve the overall skin texture, so drink up ladies! When high amounts of vitamin C are consumed, it is a preventative to asthma. Vitamin C helps to absorb iron more efficiently. So if your iron levels are running low, drink up! Feeling sick? Boost your immune system by drinking a glass of this. Vitamin C helps to fight colds and the flu since they're bursting with antioxidants. So drink to your health!

Quick Healthy Salad Needing a salad that is quick and simple to make at the last minute? Well this is my go-to salad for when I am needing a vegetable with my meal but don't have much time. Cabbage is usually put into the lettuce category, but surprisingly it is part of the cruciferous family. Cruciferous vegetables are known for being full of beneficial nutrients, and cabbage is no different. So if you're trying to improve your diet, adding cruciferous vegetables is a must. Eating 1/2 cup of shredded cabbage contains only 17 calories, 2 grams of fiber, and 1 gram of protein. So it's a low calorie food for sure! Benefits of Cabbage Cabbage is a good source of vitamin C, vitamin B6, calcium, potassium, thiamin, vitamin K, manganese, and folate.

Fresh Spring Juice There's nothing like a cool refreshing drink on a sunny spring day. Only 3 simple and nutritiously delicious ingredients make up this sweet juice. So many health benefits in this quick juice. So if you're craving something sweet or a juice, don't reach for the sugar added drink, rather take the 5 minutes to make this mouth watering juice. 3 ingredients, 1 blender, magic for the mouth. Benefits of Watermelon: Watermelon is made up of about 92% water, but contains significant levels of vitamins A, B6, C, lycopene, antioxidants, and amino acids. It has anti-inflammatory properties, which makes it great for arthritis, or any other disease ending in -itis (inflamed). Since it's rich in lycopene it helps to fight against lung, stomach, and prostate cancer, according to the American Cancer Society. It also contains small but helpful amounts of iron and zinc. So drink up!

This is a tastebud tickler. It's one of my favorite Brazilian desserts, made vegan. Sometimes you just want something sweet, but not too sweet. This is the perfect blend. A subtle sweetness with a hint of tart. The good thing about this dessert is you don't have to feel guilty afterwards. Agave nectar is the only sweetener used in the recipe, plus there are many benefits to eating passion fruit. There are only 2 simple steps to this simply delicious dessert. Just put the ingredients into the blender, blend for about 10 minutes, place in serving dishes, and let it chill in the refrigerator. There are so many health benefits to this dessert, so I hope you enjoy the recipe and realize how healthy it is for you as well. Recipe: 1 cup raw cashews 1 cup water 1 package Passion fruit concentrate (14 oz.) or 2 passion fruits 1/4 cup agave nectar Place all ingredients in a blender. Blend for 2 minutes, until it is completely smooth. Place in a pan and begin heating on a medium heat. Stir constantly until it comes to a boil. Remove and place the mousse in serving dishes, and put them into the fridge to chill. How to Extract Passion Fruit Juice 1. Remove pulp with a spoon 2. Strain it to remove the seeds 3. Blend it to a smooth consistency Benefits of Passion Fruit It helps to fight against disease of the blood, intestines, and nervous system. It is one of the richest iron fruits, so it helps with iron deficiency anemia. Even though it is a non-heme iron, it is still highly absorbed due to it having plenty of vitamin C. There is plenty of fiber in passion fruit, which means it helps with constipation. It is one of the richest fruit products in soluble fiber. It also helps with nervousness and anxiety.

Making videos is not as easy at it may look, and I'm not one to miss out on making people laugh. So I'm going be vulnerable with you all and show you my array of mistakes while filming. There were plenty more, but I'm sure I will be able to make more bloopers videos in the future. I'm not one to write a script before filming. Typically I just wing it. First I figure out what recipe I want to make, then write down the recipe and some health tips, and then I just have at it. There are plenty of outtakes for each section, but luckily it all comes out somehow. I hope you all enjoy it and that it at least makes you smile.

Muesli In this day and age we are constantly running out the door when morning rolls around, not even taking enough time to grabs breakfast. We think about our time deadlines more than we think about our health sometimes. That's why this recipe is perfect for busy people. It only takes 10 minutes to make it, and you make it the night before. Then just before you rush out the door you grab some from the fridge and go. Not only is this a quick recipe, but it is absolutely delicious. It has since been my favorite breakfast meal ever since I first tried muesli. I'm sure it will become one of your favorites as well. Recipe: 1 cup oats 1 cup coconut milk 1 cup soy milk (or other milk alternatives) 2 Tbsp agave nectar pinch of salt 1-2 ounces of nuts 1/2 apple, chopped a bunch grapes, sliced in halves 1 banana, sliced Add all the ingredients into one bowl and mix well. Cover the bowl and place it in the fridge overnight or for a few hours until chill. Serve the next day. Oats Oats are a great source of nutrition and very healthy. They help to fight against diseases of the digestive system, nervous system, metabolic disorders, and disease of the arteries. It is beneficial for people with diabetes, high cholesterol, arteriosclerosis, and high blood pressure to add oats to their daily diet. They are the most nutrient-rich of any grain. They are a great source of phosphorus, iron, vitamin B1, protein and fiber. A regular consumption of oats in any form, helps with nervousness, fatigue, mental exhaustion, insomnia, and depression. For stressed out students, adding oats is a brilliant move.

Whether you're a runner or just wanting to get fit, this exercise is for you. Running is a great form of exercise, however it's always a good idea to do more weight lifting for the arms. A couple times a week I will do these arm exercises to help tone and strengthen my arms. It's a quick workout, and all you need is a pair of weights and a chair. Strong arms actually benefit your runners because it helps to propel you more. It helps to give that boost of speed and final burst of swiftness as you are approaching the finish line. Strong arms help with balance which helps us to move at a faster pace. Strengthening the shoulders and back are especially beneficial since it helps with posture, which will help to prevent unnecessary injuries. There are many benefits to strong arms, so give this workout a try. It's only 12 minutes to improve your running, health, life, and the way you look in tank tops. Exercise: Perform 6 different arm exercises for 30 seconds each. Rest one minute, and repeat 2 more times. This will take a total of 12 minutes. 1st: Basic bicep curl 2nd: Shoulder press 3rd: Tricep press 4th: Back flies 5th: Tricep dip 6th: Chest press Rest 1 minute. Repeat 3 times total

Calcium in a Vegan Diet As most of us are aware and have been told over and over, milk is an excellent source of calcium. But is that it? What are the other sources of calcium for those of us who do not drink milk? Other excellent sources of calcium are green vegetables, legumes, tofu, calcium-fortified fruit juices, almonds, soy milk, and rice milk. By eating these foods would we get the daily amount of calcium we need, or would we need to take supplements as well? Why is Calcium Important for the Body? The most abundant mineral in the body is calcium. Most of the calcium is found in our bones and teeth. The other is found in the blood and extracellular fluids, which helps to regulate metabolic functions. Calcium is what helps keep our bones and teeth nice and strong throughout our lifetime. Consuming too little calcium can lead to loss of bone density, which increases our risk of breaking or fracturing our bones. Too much calcium also has its consequences. What is the Recommend Dietary Allowance for Calcium? Since calcium is the most abundant mineral in the body, it is important to make sure we are getting enough in our daily diets. For most people over the age of 50, the recommended amount of calcium is 1,200 mg per day. For those under 50 it is recommended to consume 1,000 mg per day. There is an upper tolerable limit when it comes to calcium. You do not want to exceed greater than 2,500 mg per day, because too much can lead to hypercalciumia. This can lead to calcification in soft tissues, mostly in the kidneys, which can be life-threatening. Constipation may occur in high levels of calcium intake as well. Male 1-8 years: 200-260 mg 9-18 years: 1,300 mg 19-50 years: 1,000 mg 51+ years: 1,200 mg Female 1-8 years: 200-260 mg 9-18 years: 1,300 mg 19-50 years: 1,000 mg 51+ years: 1,200 mg Pregnant or Lactating 1,000 mg per day 1,300 mg per day if 14-18 years What Enhances Calcium Absorption? On average, only 30% of calcium is absorbed in adults, so it is important to make sure we are increasing the opportunity for our bodies absorption of calcium There are certain foods and nutrients that can help absorb calcium in the body. Those include: vitamin D, lactose, protein, sugar and xylitol. What Inhibits Calcium Absorption? Some inhibitors of calcium absorption include phosphorus, high levels of salt, zinc, and magnesium. Also unabsorbed fatty acids, and also diets too high in fiber can inhibit calcium absorption. Dietary fiber may case a decrease in calcium absorption when the dietary intake of fiber is greater than 30 grams per day. Some other factors affecting calcium are sodium, protein and caffeine. These enhance the urinary calcium excretion. Signs of Calcium Deficiency If you think that calcium may be lacking in your diet and you're wanting to know how to figure it out, there are certain signs and symptoms of deficiency. Hypocalcemia results in tetany. Tetany is muscle cramping, which occurs mostly in the arms and legs. Deficiencies can lead to osteoporosis, which is the weakening of the bones, which leads to fractures and breaks more easily. Low calcium levels can also lead to high blood pressure when the calcium intake is less than 500 mg per day. Calcium plays an important role in our bodies, so it's crucial to make sure we are consuming foods rich in calcium. The body is able to absorb calcium much easier when it is found in the foods we eat. The body is less able to absorb the calcium from a supplement. Some people who are lacking in calcium may need to take a supplement. If you are needing calcium supplements, make sure you take it twice a day in the form of 500 mg each. It is most beneficial eating it with other foods that can help to absorb it, such as calcium-fortified orange juice. Just remember, when we eat foods in a natural form, the body is able to use it more properly. Foods containing Calcium Blackstrap molasses 2 Tbsp 400 Collard Greens, cooked 1 cup 357 Plant milks, calcium fortified 8 ounces 200-500 Tofu, processed with calcium sulfate 4 ounces 200-420 Orange juice, calcium fortified 8 ounces 350 Soy yogurt 6 ounces 300 Turnip greens, cooked 1 cup 249 Tempeh 1 cup 184 Kale 1 cup 179 Soybeans, cooked 1 cup 175 Bok choy, cooked 1 cup 158 Navy beans, cooked 1 cup 126 Almond butter 2 Tbsp 111 Almonds, whole 1/4 cup 94 Broccoli, cooked 1 cup 62 Sources: Mahan, Escott-Stump, Raymond. 13th edition. Food and the Nutrition Care Process. Pg 92-95, 359. Winston J. Craig, PhD, RD. 2nd edition. Nutrition and Wellness. Pages 196, 197.

These days we all seem to be in a hurry, rushing out the door without much time to spare. Only 25% of adults are taking the time to eat a good healthy breakfast, putting the other 75% at health risks. Does breakfast really matter though? Doesn't it cut out extra calories for the day? Studies have been showing that skipping breakfast has its problems. Those who skip breakfast are at a 30-40% higher risk of dying, than those who eat breakfast regularly (Breslow study). Skipping breakfast also leads to being overweight, and this is because the calories eaten in the morning are more effectively utilized than those consumed later in the day. For those who do not have enough time in the morning to make breakfast, wake up earlier and make the time. This recipe only takes me 10 minutes to make in the morning, giving me plenty of time to finish all the necessities for the morning. So may think that they are reducing their calories in the morning by skipping breakfast, and therefore helping them to lose weight, however, studies show that people who skip breakfast tend to be overweight and are at higher risk of developing diabetes. If you skip breakfast, you tend to eat more snacks and food throughout the day. Check out the video for a great breakfast video, plus more reasons why breakfast is important for our health. Recipe 1/2 cup quick oats 1 cup water pinch of salt 2 Tbsp ground flaxseed 1 1/2 Tbsp agave nectar 1/4 tsp pumpkin spice 1/4 cup soy milk 1/4 cup berries 1 oz nuts This recipe contains 450 calories, 12 grams of fiber, and 12 grams of protein! So make sure you are making breakfast an important part of your day, because your future self will thank you!

Looking for a perfect recipe to make for your special Valentine? Well, look no farther, because here it is. This is a special cake recipe that is quick and simple to make. It will only take around 20-25 minutes total, and your valentine will be even more in love with you and this dessert. A way to a man's heart is through is stomach, so here's the way to his heart. And men, you'll easily sweep a woman off her feet with a chocolate dessert! Recipe: 1 1/2 cup flour 3/4 cup sugar (can use 1 cup if you're wanting it sweeter) 1/3 cup unsweetened cocoa powder 1 tsp baking soda 1/2 tsp salt 1 cup soy milk (or other milk alternatives) 1/2 cup canola oil 2 Tbsp apple cider vinegar 1 Tbsp vanilla extract 6 Tbsp chocolate chips (vegan) Directions: Place all dry ingredients into a bowl and stir well. In another bowl add the wet ingredients and whisk together. Combine the wet ingredients into the dry ingredients, stirring just until it is mixed. Spray your pans with cooking spray, and fill them half way with the mix, then add a few chocolate chips, and fill to 3/4 the way with the mix. Bake at 400 degrees for 15 minutes. Let them sit for 3-4 minutes and remove from pan. Sift powdered sugar if desired. Garnish with min leaves and fruit. Eat and enjoy!

Breakfast like a king, lunch like a queen, and supper like a pauper. This is a recipe that I make for supper sometimes. Typically in the United States we have it backwards, and we tend to eat large meals for dinner. But why? After dinner how many of those calories do we burn off? Not very many. So they are really just turing to extra unused calories, and help to pack on the extra weight. We tend to burn off most all of the calories for breakfast since we have the entire day to be active. But with dinner we tend to go to sleep somewhat soon after. So I'm sharing a light recipe that you might like to try eating for dinner one evening. Sometimes I'll pair it together with a fruit smoothie or some fruit. It's a simple recipe to make and it's much healthier than the popcorn you buy and the store and stick in the microwave. So get out of the box and give this recipe a try! Recipe: 1/2 cup popcorn kernels 3 Tbsp olive oil 1 1/2 Tbsp water 1/2 tsp onion powder 1/4 tsp garlic powder 1/2 tsp dill weed 1/2 tsp salt 1/4 cup yeast flakes Benefits of Popcorn Popcorn is considered a whole grain, which means that it contains fiber! Also it contains an antioxidant called polyphenols. Polyphenols help to prevent degenerative diseases like osteoporosis, cardiovascular disease, cancer, diabetes, and neurodegenerative diseases.