Kale – Not Just Another Pretty Green Vegetable

kaleIf you have been anywhere near the grocery store over the last year, you were bound to run into this newest “super food” at your supermarket.

In case you don’t know enough about KALE, here is a quick overview:

  • a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards, and Brussels sprouts
  • leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around
  • thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C. by groups of Celtic wanderers

What to look for in the grocery store…     

  •  Look for kale with firm, deeply colored leaves and moist hardy stems
  • The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves
  • To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days.  Do not wash kale before storing

Alison Lewis, of http://www.mindbodygreen.com, shares  The Top 10 Benefits of Eating 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 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.

If you haven’t tasted kale yet and your are close to our Barrie office tomorrow (Wednesday, July 23) stop by as we are offering samples of this super food.

Get Educated! Get Inspired! Take Action!

See you Wednesday!

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Monday Morning Make-Over Series Continues – Happy Sunshine!!

iStock_000001884421_ExtraSmall (2)As the temps continue to rise and summer holidays are in full swing, we have found an article that shares insights on how to enjoy nature’s best source of vitamin D.

Mind Body Green shares some tips on how you should sunbathe wisely and helps change our perspective on sunshine.

Read further here

It doesn’t seem so long ago that we were complaining about extremely cold temperatures and crazy amounts of snow.  Now is the time to enjoy all the benefits summer has to offer.

“Sunburns are the enemy not Sunshine!”  So get out there and enjoy it wisely.

Have a great week everyone!

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Summertime Recipes

Heirloom tomatoes from gardenHealthy Summer Recipes FoodandWine.com offers these healthy recipes for your summer barbecues and parties.

Tomato Salsa with Cucumber “Chips” (contributed by Doris Esther Ayola Orozco)

  • 1 1/4 pounds tomatoes, finely chopped
  • 1 small jalapeño, seeded and minced
  • 1/2 cup finely chopped sweet onion
  • 2 tablespoons fresh lime juice
  • 1/2 cup finely chopped cilantro
  • Salt and freshly ground pepper
  • 1 large seedless cucumber, sliced 1/4 inch thick

In a bowl, toss the tomatoes with the onion, cilantro, jalapeño and lime juice and season with salt and pepper. Serve the salsa with the cucumber chips for dipping. (from “Healthy Recipes From A Fitness retreat, The Best salsa Recipes,” May 2009)

Tangy Green Zebra Gazpacho (Contributed by Katie Lee)

  • 2 pounds Green Zebra tomatoes, cored and coarsely chopped
  • 1 Green Zebra tomato cut into small wedges for garnish
  • 1 seedless cucumber, unpeeled and coarsely chopped
  • Finely diced unpeeled cucumber for garnish
  • 1 medium sweet onion, coarsely chopped
  • 1 Hass avocado—halved, pitted and peeled
  • 1 small jalapeño, stemmed and seeded
  • 2 garlic cloves
  • 2 tablespoons freshly squeezed lime juice
  • 2 tablespoons mint leaves, plus more for garnish
  • 2 tablespoons cilantro leaves
  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • Salt and freshly ground pepper

In a blender, combine half each of the coarsely chopped green tomatoes, cucumber and onion with the avocado, jalapeño, garlic, lime juice and 1 cup of cold water and puree until smooth. Transfer the puree to a large bowl.

Add the remaining coarsely chopped green tomatoes, cucumber and onion to the blender along with the 2 tablespoons of mint, the cilantro and 1/4 cup of olive oil and pulse to a chunky puree. Add the puree to the bowl and stir well. Refrigerate the soup until well chilled, about 1 hour. Season the gazpacho with salt and pepper and ladle it into chilled bowls. Garnish the cold soup with the tomato wedges, diced cucumber, mint leaves and a drizzle of olive oil and serve.

(from “The Best Gazpacho Recipes, A Party for Red Hook Winery, by Katie Lee, published September 2009)

Black Bean Burgers (contributed by Laurence Jossel)

Veggie Burger

  • 1 1/4 cups dried black beans, rinsed and picked over, then soaked 4 hours and drained
  • Kosher salt
  • 3 1/2 tablespoons extra-virgin olive oil
  • 1/3 cup farro
  • 1 small onion, finely diced
  • 1/4 teaspoon crushed red pepper
  • 1 garlic clove, minced
  • 2 large eggs, lightly beaten
  • 1 cup coarse fresh bread crumbs
  • 1/4 cup chopped basil   1/4 cup chopped cilantro   1/4 teaspoon freshly ground pepper
  • Vegetable oil, for sautéing
  • 8 toasted buns

In a saucepan, cover the beans with 2 inches of water. Simmer over moderately low heat, stirring occasionally, until tender, about 1 hour; add water as needed to keep the beans covered by 2 inches. When the beans are tender, season them with salt and let stand for 5 minutes; drain.

Meanwhile, in a saucepan, heat 1/2 tablespoon of the olive oil. Add the farro and cook over moderately high heat, stirring, 2 minutes. Add 1 1/2 cups of water and a pinch of salt and bring to a boil. Cover and simmer until the grains are al dente, 30 minutes.

In a small skillet, heat the remaining 3 tablespoons of olive oil. Add the diced onion and cook over moderate heat until softened. Add the crushed red pepper and garlic and cook until fragrant, 2 minutes.

In a food processor, pulse all but 1/2 cup of the beans to a chunky puree; transfer to a bowl. Fold in the remaining 1/2 cup of beans, the farro, the onion mixture, eggs, bread crumbs, basil, cilantro, pepper and 1 teaspoon of salt. Form the mixture into 8 patties. Cover and refrigerate for 30 minutes.

In a large, nonstick skillet, heat 1/8 inch of vegetable oil. Add the burgers and cook over moderate heat, turning once, until browned and heated through, about 6 minutes. Transfer the burgers to the buns. Top with the Smoky Red Pepper Spread and the onion slices, close the burgers and serve.

Serve with some Smoky Red Pepper Spread (recipe below) and thick sliced red onions.

    • 1 small red bell pepper
    • 1 cup feta cheese, crumbled
    • 1/2 teaspoon hot pimentón de la Vera (smoked Spanish paprika)

Roast the pepper over a gas flame until charred and softened. Let the pepper cool; peel, seed and chop. In a food processor, puree the pepper with the feta and pimentón; transfer to a bowl and serve. (From “Seven Terrific Bean Recipes,” November 2008.)

Enjoy the tastes of summer!

Until Next Time,

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Seven Keys To Longevity

Over the last fifty years, researchers in Alameda County, California, have studied the relationship between lifestyle and health, and they recommend the following seven habits:

  1. Don’t smoke – smoking is linked to cancer, heart disease, and many other dangerous disorders.key
  2. Exercise regularly – about 30 minutes three times a week is sufficient for most people
  3. Maintain a healthy body weight – find the optimal weight for your size and body type
  4. Sleep at least seven hours each night – your brain and body recover from the day’s stresses while you sleep, and that takes 7-8 hours each night
  5. Drink alcohol in moderation – the study says less than five drinks at a sitting, but you’re probably better off with less than that
  6. Avoid snacks – especially sugary, salty or fried foods, or foods with pesticides or preservatives in them
  7. Eat breakfast every morning – that’s why they call it “breaking the fast,” so get your day started with a  healthy meal.

That doesn’t seem very difficult, does it? And yet, so few of us follow even this common sense advice.

Let’s all commit to making ourselves a little healthier by choosing one or more of these health habits to practice regularly. Ask your doctor of chiropractic what he or she suggests, and travel the shortest distance to good health.

Get Educated! Get Inspired! Take Action!

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Monday Morning Make-Over – It Starts With Us!!


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Does our society really have a sugar addiction?  Take a moment and read the sugar content on many pre packaged food items that we eat on a daily basis.  It is time that we take action to improve the quality of food that we are feeding our growing children.  It starts with us. 

Read this article today by nutritionist Leslie Beck:  http://www.lesliebeck.com/articles/2014/05/23/five_ways_to_lose_your_sweet_tooth

She will give you helpful tips to start reducing the sugar in your diet and your families.  Obesity and Type 2 diabetes are at an all-time high.  That is not a coincidence.

Get Educated! Get Inspired! Take Action!

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Brain-Based Wellness

Keeping Your Brain Healthy.iStock_000008183124_ExtraSmall (2)

You may not have thought about it before, but your brain is the central computer that runs your body. When your brain is healthy, your body gets good direction and you have good health. But if your brain gets stressed, your body starts to suffer.

So what can you do to keep your brain healthy?

  1.  Get enough sleep. Sleep gives your brain a chance to recover from the day’s work, to replenish energy and to prepare for the next healthy day.
  2. Eat a brain-healthy diet. Examples of good brain foods are blueberries, avocadoes, nuts and seeds, carrots, spinach, sage, eggs, flax, salmon, curry, broccoli, olives, and of course water. Foods that stress your brain are fried foods, salty foods, fatty foods, sugary foods, processed foods, alcohol and artificial sweeteners.
  3. Do something to de-stress emotionally – examples are exercise, meditation, prayer, breathing, yoga, massage, or any practice that relieves your stress. Make it a regular habit, or include several approaches to keep it interesting.
  4. Get a check-up from a doctor of chiropractic. Latest research shows that chiropractic care reduces brain stress.

When your brain is healthy, your body can regulate and heal itself.

Our patients have but one regret, not seeing us sooner.

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