5 Reasons To Drink More Tea

5 Reasons To Drink More Tea

While getting, or staying fit, it might seem strange, but there is one aspect of calories that people tend to completely forget.  A sneaky perpetrator to an otherwise healthy diet is “liquid calories”.If you’re eating healthy all day, but slugging a juice or soda with every meal, you can cost yourself an extra 500-800 empty calories that are usually laden with artificial sugars and sweeteners.

The link to this entire arictle is listed below and has been published on one of the website’s I write for. Check it out at builtlean.com.

http://www.builtlean.com/2012/11/20/health-benefits-tea/

Thanks for reading and let me know if you have any questions.

From South Bend,

The Truth About Chewing Gum

The Truth About Chewing Gum

One of America’s favorite passtimes and quick fixes for bad breath, chewing gum is a daily ritual for millions of americans. Ever wonder what is in the gum you are chewing or what effect it has on your health?

Quick Stats

  • More than 100,000 tons of chewing gum being consumed every year.
  • Every year over 374 trillion sticks of chewing gum are made.
  • In the next 5 years, over 1 million metric tones of chewing gum will be produced.
  • The Chewing Gum Industry is profitable market. The world’s chewing gum industry is estimated to be worth approximately US $19 billion.

Potential Health Benefits of Chewing Gum.

Chewing gum improves memory

Some suggest that chewing gum can help in improving memory and enhance cognitive powers.  Research studies show that people who chewed throughout standardized tests produced significantly better scores than people who did not. Some attribute this to an increase in the stimuli produced in the area in our brain linked to memory, the hippocampus, when you continuously move your jaw.  Chewing gum can also increases blood flow to the brain. Some studies have reported that blood flow to the brain increases by as much as 25 to 40 percent during gum chewing. Also the act of chewing speeds up our heartbeat and blood pressure just enough to wake up both left-and right hemispheres to work together.

Check out this site for one of the first studies showing actual evidence of this. http://www.newscientist.com/article/dn2039-chewing-gum-improves-memory.html

Chewing gum reduces symptoms of stress

Research has shown that the rhythmic motion of chewing gum has a stress-reducing effect because relaxed and satisfied feelings. Psychiatrists and psychologists believe that chewing gum can help reduce tension and help to release nervous energy. Chewing gum may provide an outlet for frustration and irritation while also increasing alertness and concentration.

For more on this http://www.medicalnewstoday.com/releases/119826.php

Chewing gum helps to manage weight

With a low-calorie count (5 to 10 per serving), chewing gum is an inexpensive snack. According to some studies, adults who chewed gum ate 36 calories less of the snack than adults who did not chew gum. Both regular and sugar-free chewing gum helped adults to eat less by helping to curb their appetite. The physical act of gum chewing may help to reduce your cravings for high calorie snacks. Some reports show that chewing gum can burn around 11 calories per hour. (IE not to be used in place of actualy exercise)

Chewing gum improves digestion

Chewing gum helps to improve intestinal motility and also helps to increase saliva flow which promotes more frequent swallowing. This helps to prevent reflux of acid from the stomach back into the throat.

Chewing gum improves oral health

The results of scientific research demonstrate that chewing gum is good for oral health and teeth specifically. Chewing gum increases saliva, which is the most important component of oral health and powerful protector of the oral cavity. Stimulated saliva corrects a potentially harmful environment using its high concentration of buffers, minerals and antibacterial components. That helps to flush sugars, food debris and decay-causing acids out of the mouth. Chewing gum also freshens breath, whitens teeth by reducing stains and preventing stains from accumulating and reduces plaque.

Potential Health Risks of Chewing Gum

The basic make up of gum: gum base, softeners, sweeteners and flavorings. Ever wonder what makes up the sweetener and flavoring part?

The Ingredients

Sweeteners are added to gum to give it that sweet flavor. Those ingredients are usually sugar, corn syrup and even beet juice. Sugar is probably the healthiest off all sweeteners. Sweeteners such as  xylitol, sorbitol, mannitol and aspartame are also used, which have been linked to several long-term health effects that are also found in diet sodas.

Some gum ingredients are suspected to be carcinogens or have been linked to various health conditions. Sugar can cause cavities and lead to health issues such as diabetes, while aspartame, a popular artificial sweetener, has been linked to cancer, diabetes, and neurological disorders. Chewing gum containing such ingredients can have dangerous and long-lasting health effects.
What about Sugar-less or Sugar-free gum?

 Sugar-free chewing gum has a number of dental benefits. Sugar free chewing gum doesn’t cause tooth decay. It demineralises tooth enamel and has an antimicrobial effect. Those who chewed sugar-free gum after eating had fewer cavities than those who did not. HOWEVER, Sugar-free gum often contains either aspartame or sorbitol, the first being  potentially toxic and increasing your hunger, and the second becoming a  dangerous laxative in large doses. For me, it’s very similar to comparing soda to diet soda.

Jaw Related Issues
One of the most common health issues related to chewing gum is muscle fatigue due to overuse of the jaw muscles. This is known to lead to chronic headaches. The action of chewing gum can also cause unnecessary wear on the cartilage in the jaw joint. Frequent gum chewers may be more likely to develop problems in the temporomandibular joint, or TMJ

My suggestion
Most health nuts will advise you to switch to something outrageous like licorice root, parsley, or chewing on a natural tooth pic. I actually believe the benefits outweigh the negatives in terms of chewing gum. I suggest looking for a gum sweetened with erythritol ( a natural sugar alcohol which has recently gained popularity because of its inclusion in a few mainstream stevia based sweeteners),stevia, or lastly xylitol at a natural foods store. Identifying products with no sugar additives or artificial sweeteners is important with all food selections and should not be any different for gum. While it is more expensive, this type of gum is more safe and less likely to cause adverse health effects. Make your pack last twice as long by chewing half a piece a day versus a whole piece.
Thanks for reading and let me know if you have any questions.
From South Bend,

Best Exercise To Lose Weight

Best Exercise To Lose Weight

I get this question all the time from people trying to shed pounds and body fat. The answer is, there is really no miracle exercise that magically removes body weight and unwanted fat. However, some exercises are better than others in terms of burning calories which will give you a more efficient fat burn as well. For instance, a barbell squat will activate more muscles and require more energy expenditure than a bicep curl.

What to look for

  • Full body exercises that require the use of large muscles groups such as your quads and chest tend to burn the most calories.
  • Anytime you use major muscle groups to complete an exercise your smaller/stabilizer muscles are automatically activated creating an efficient and complete full body exercise.

The Best Example I Can Think Of

Once a military specific exercise, burpees have become a widespread staple throughout the fitness community due to the fat burning potential while still being able to maintain lean muscle mass. Full body exercises such as burpees can increase your lean body mass which can help to boost your metabolism which will create a greater post workout calorie burn, also known as the “afterburn” effect. Personally, I think a burpee is a great exercise because it can help activate your fast twitch muscle fibers. The explosive squat involved in the exercise will help recruit those fast-twitch muscle fibers and force them to grow. Burpees can also  increase muscle endurance if performed for an adequate duration such 1 minute intervals.

How To Do It

  • Start standing straight in an athletic position
  • Lower yourself in squat position with hands on the floor in front of you.
  • Kick your feet back to a pushup position.
  • Perform a full pushup
  • Immediately return your feet to the squat position.
  • Leap up as high as possible from the squat position.

Variations

Burpees With Dumbells

Burpees with medball

Conclusion

Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. The great thing about burpees is, not only are you preforming strength movements that will activate large muscles and stimulate growth, but you also tap into the endurance and conditioning aspect of traininig because of the nature of the exercsie. I was first exposed to burpees when I trained with a good friend who was attending west point and still maintain that burpees to exhaustion are one of the hardest evercises that are out there. They are also extremely versatile and can be performed in a small area and they require no weights. Like i said before, there is no miracle movement that will give you that coveted six pack. However, if there was, this would be it.

Let me know if you have any comments or questions.

From South Bend,

Kevin

Pre-workout Meals

Pre-workout Meals

 

There are a few important things to consider in the pre-workout meal discussion. Timing, size, and content are the three key factors in choosing a great meal that will give you optimal performance levels.
Timing– Ideally, a meal should be eaten between 2 and 3 hours before a workout in order to give your body time to fully digest the protein, carbohydrates, and sugar that will be converted to fuel to power you through those grueling last few reps. For all you earlier birds, I don’t expect you to wake up at 3 Am to make an omelette. So your meal and portion size will be much different.
Size– Portion size is extremely important because you don’t want to feel bogged down or bloated during a workout. On that same token ensuring your muscles are properly fueled is vital to prevent muscle degredation. The preworkout meal and time before workout are directley correlated. The farther away you are from a workout (say 3 hours) the bigger your meal (probably full size). If you are grabbing something 15-20 minutes before it should be much smaller and generally in liquid form so it is easily digestable.
Content-An ideal pre-workout meal should consist of 20-30 grams of protein to keep your body in an anabolic state to prevent muscle breakdown during your workout. Along with the protein, 20-30 grams of low glycemic carbohydrates is also advisable.

A 2-3 hour prior example 

A turkey/chicken breast, spinach & tomato omelette with a small serving of steel cut oats. Low glycemic carbohydrates such as spinach and steel cut oats will be converted to energy and used as fuel during your workout. Low glycemic carbohydrates will keep your insulin from spiking which can lead an energy crash mid-workout. This meal is also low in fat and fiber which will make it easy to digest.

Ingredients

  • 2 whole cage free eggs
  • ½ cup spinach
  • ½ turkey/chicken breast
  •  ¼ cup dice tomatoes
  •  ½ cup cooked steel cut oats with cinnamon and blueberries

Nutritional Facts

  • Calories-400
  • Protein-30 grams
  • Carbohydrates-30 grams
  • Fat-6 grams
  • Fiber-8 grams

I like to workout in the late mornings so the first thing I do when I wake up is start off with a great breakfast that has an adequate source of protein, carbohydrates, fiber, and fat. The protein will ensure there is no muscle breakdown and give your body a steady stream of fuel and amino acids through your workout. The carbs will be converted to energy while the fiber and fat will keep you feeling full throughout the pre-workout/workout period. Adequate hydration is also vital to prepare you body for a successful workout. Ensuring your muscles are hydrated will prevent cramping and optimize performance.

Now, for the early birds. (15-45 minutes before workout)

 

Home made protein shake

My protein shake is very generic but an effective, homemade recipe. I shoot for a 1:1 carbohydrate to protein ratio made with the following ingredients.

  • 1 cup unsweetened Almond Milk
  •  1/2 serving plain unflavored greek yogurt
  •  1 tbsp chia seeds
  •  ¼ cup of blueberries
  •  ½ banana
  •   1 scoop of unflavored 100% whey isolate protein powder (20-30 grams)
  •  3 grams of glutamine
  •   Ice cubes

Nutritional facts

  • Calories-300
  • Protein-25 grams
  • Carbohydrates- 30 grams
  • Fiber- 12 grams

A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling your muscles and replacing glycogen levels. Drink this shake within 30 minutes of your workout, or 30 minutes prior, to ensure your muscles receive healthy carbohydrates and protein from natural sources to rebuild muscle tissue that has been broken down during a workout. A liquid meal, such as a protein shake, is absorbed more quickly than solid food. The addition of fruit will help you restore your glycogen levels and transport protein to your muscles. Using natural foods such as fruit and unflavored yogurt will stabilize blood sugar levels and not cause a severe insulin spike that you get with most “store-bought” shakes due to the large amount of processed sugars and additives that are present.  The combination of chia seeds, fruit, yogurt, and almond milk provides an excellent source of fiber, antioxidants, vitamins, and minerals. With such a wide array of products and additives that are present in many supplements and shakes, I always recommend people make their own, using unprocessed ingredients, to ensure your muscles receive the most bang for your buck. Here is a tip: Make your shake the night before and store it in the fridge to save yourself the hassle and cleanup in the morning.

Generally a medium-sized meal is recommended 2 hours before your workout to give your body a chance to digest and convert the food before you lift. With that being said, every person is different. Finding out what works best for you in terms of energy levels, muscle growth, and recovery is the most important thing. Whatever you do make sure you have a steady stream of energy to you can power through a tough workout.

Sorry about the recent hiatus and thanks for reading. Let me know if you have any comments or questions.

From South Bend,

Kevin

5 Reasons To Drink More Tea

5 Reasons To Drink More Tea

Based on last week’s blog on coffee I decided to discuss another great beverage. I get a lot of questions about what people should drink and the only options I ever recommend are the choices I adhere to myself in coffee, tea, water, unsweetened almond milk, and yes occasionally alcohol.  So lets talk about tea and all the great benefits that come along with it’s consumption.

Tea Statistics
Pounds of tea imported to the U.S. each year 519 million pounds
Total amount of tea consumed in the U.S. every day 1.42 million pounds
Number of men and women who drink tea every morning 2 billion
Total projected sales of tea for U.S. in 2012 $15 billion

Although not as popular as coffee in the US, tea is still widely consumed and is a staple for many americans. Lets look at some of the benefits.

1. Tea Is Loaded With Antioxidants

  • Tea is loaded with phytonutrients such as antioxidants.  Antioxidants in black and green tea, called flavonoids, may help to maintain healthy cells and tissues as well as contribute to healthy cardiovascular function. Antioxidants are natural plant based biochemicals that prevent oxidation or “rusting” of living tissues.
  • Tea can also help strengthen your immune system because its attack on bacteria, free radicals, viruses, and fungi.
  • A study by Brigham and Women’s Hospital in Boston and Harvard Medical School found that people who drank five cups of a tea were able to beat a cold five times faster than coffee drinkers were.

2. Tea Is Calorie-free And Helps Promote Fat Loss

  • So many people “watch what they eat” but ruin there otherwise healthy diets with sodas, loaded coffees, juices, shakes, smoothies, and energy drinks.
  • Tea is naturally calorie free and gives you your flavor fix while not costing empty calories found in most other beverages
  • Research indicates that substances found in green tea known as catechins and EGCG may trigger weight loss by stimulating the body to burn calories and decreasing body fat.
  • Recent research in animals show that catechins and EGCG found in green tea may also affect body fat accumulation and cholesterol levels.

3. Tea Increases Your Metabolism.

  • Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours.
  • Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.

4. Tea Reduces Risk of Stroke, Cancer, and Heart Disease

  • One study shows that Eight hundred elderly Dutch men consuming 3.4 cups of tea per day decreased their risk of death from coronary heart disease by 58 percent compared to those who consumed lesser amounts of flavonoid rich foods.
  • Flavonoids in tea may also decrease the tendency of platelets to stick together that cause heart disease and stroke.
  • Studies suggest that both black and green tea may help prevent or delay the formation of tumors-specifically in the skin, lung, esophagus, stomach, and colon.
  • Green tea, according to Harvard Health Publications, has cancer inhibiting components called catechins. Specifically, studies have shown it to reduce the risk of skin, breast, lung, colon, esophageal and bladder cancer.

5. Each Variety Contains a Unique Blend Of Health/Nutritional Benefits.

  • Green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.
  • Black tea a potential heart tonic,cancer blocker, fat buster, immune stimulant, arthritis soother, virus fighterand cholesterol detoxifier.
  • White tea is the least processed tea and has the highest antioxidant levels, protects against cancer, heart disease, and stroke, strengthens the circulatory and immune systems as well as bones and teeth, and builds healthy skin.
  • Red tea contains magnesium, which is necessary for a healthy nervous system,  increases the absorption of iron in the body, contains potassium and copper minerals that are necessary for several metabolic functions, helps nervous tension and mild depression as it makes a relaxing sedative.

Conclusion

While I am a big proponent of caffeiene and specifically its impact on health and performance, tea offers a lower caffienated alternative to coffee with the typical cup containing about 10-60 mg of caffiene. Besides the obvious health benefits tea is versatile in that you can drink it both hot (winter) and cold (summer) and reap all its benefits. Like I stated earlier, anytime you can substitute a beverage that contains numerous health benefits for a sugar loaded juice, pop, or sports drink, is a no-brainer.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

High Reps vs Low Reps: Which is Better?

High Reps vs Low Reps: Which is Better?

The concept is Simple: High Reps should be performed to tone and lose fat and Low reps to build muscle and bulk up right? Not so fast. New research and studies have shown that both men and women can benefit from doing High reps/Light weight and Low reps/Heavy weight. The key is fatigue. My blog and the rest of this article can be found on http://www.builtlean.com. Here me and Builtlean Owner Marc Perry teamed up to write a great article this week. Check it out at http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

 

Low Carb vs Low Fat Diets

Low Carb vs Low Fat Diets

I read a great article on the Wall Street Journal that inspired this post.

Over the last 20 years marketers and food manufactures have coaxed consumers into believing that the cause of rising obesity rates is due to our surplus fat intake. Consumers make choices they believe are healthy based on “healthy labels” when in fact they are not.We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, which people think are healthy options because they are marketed as “low-fat” or “natural”. Yes, a high amount of saturated fat and trans fat is not good, but healthy fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect and are essential to a healthy/well-balanced diet.

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

In recent years people have started to figure out that fat may not be main contributor to rising obesity rates, but a surplus of processed carbohydrates may actually be at the forefront of our problems. Cue, the “low-carb” diets where consumers restrict carb intake to under 100g/day. A recent article published by the Wall Street Journal claims that “A diet based on healthy carbohydrates—rather than a low-fat or low-carbohydrate diet—offers the best chance of keeping weight off without bringing unwanted side effects”… and I couldn’t agree more.

The Study

Goal:  The study was designed to look at the impact of the three diets on measures of energy expenditure, in addition to assessing hormones, fat levels in the blood and other health markers.

  • Participants followed a low glycemic food plan that focused on  fish, fruit, vegetables, nuts and whole grains. The Study explains while people who follow a low-carb diet also lose weight effectively, they have trouble keeping it off and encounter unwanted side effects.
  • Participants were placed on one of three diets for a month: a low-fat diet limiting fats to 20% of total calories; a low-carbohydrate diet modeled on the Atkins diet, limiting carbohydrate intake to 10% of total calories; and a low-glycemic-index diet, which contained 40% of total calories from carbohydrates, 40% from fats and 20% from protein. Participants were then switched to the other two diets during two additional four-week periods.

Results

  • “The low-fat diet had the worst effect” on energy expenditure, Dr. Ludwig said. Participants on that diet also had increases in triglycerides, a type of fat, and lower levels of so-called good cholesterol. “We should avoid severely restricting any major nutrient and focus on the quality of the nutrient,”
  • The low-carb diet had the biggest boost in total energy expenditure, burning about 300 calories more per day than those on the low-fat diet—about the same as an hour of moderate exercise. But that bump came at a cost: increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.
  • Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said. The glycemic index measures the impact of carbohydrates on blood-sugar levels.

Conclusion and Takeaway

A balanced diet filled with healthy fats and healthy carbohydrates is ideal for loosing weight and keeping it off. Yes a low-carb diet can be effective, but you may develop other health risks, suffer from low energy levels, and risk  putting weight back on. Carbohydrates are used by our body as energy that can help sustain an efficient and worth-while workout. If your workout is jeopardized due to an nonavailability of adequate energy levels from carbohydrates then your exercise goals are compromised. Just to clarify; I am not advocating people go load up on pasta, breads, cereals, and other processed carbs. The key is to make sure the carbohydrates you do consume all come with a healthy dose of fiber and protein with a low glycemic index from things like fruit, vegetables, minimally processed oats and whole grains.

My Favorite Carb Sources

Quinoa

Steel Cut Oats

Black Beans

Source:

http://online.wsj.com/article/SB10001424052702304458604577490943279845790.html?mod=e2tw

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

Is Peanut Butter Healthy?

Is Peanut Butter Healthy?

Peanut butter is a household staple in the typical American diet. It is most commonly used on bread, fruit, vegetables, and crackers as a convenient and “healthy” spread. However, is peanut butter actually healthy? The short answer is yes, with shades of grey.

Important Things to Consider

1. NEVER buy peanut butter with fully or partially hydrogenated oils. This “ingredient” is in about 90% of commonly consumed peanut butters and is an immediate red flag that should be avoided.

2. There should never be more than 2 ingredients in your product. Peanuts and salt (preferably no salt added is the best option). Look for products with one ingredient, peanuts.  If no products have just one ingredient than opt for the product with 2 ingredients, peanuts and salt.

3. Always buy natural peanut butter with the oil on top. Yes, it is a little bit inconvenient to stir, but this is peanut butter in its natural/unprocessed state.

4. Dont be duped by marketing slogans such as “reduced fat” or “smart balance”. The only thing you should be looking at is the ingredient list.

5. Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.

6. Peanut butter is full of vitamins, minerals, and potassium and a great source of protein and calories. With that being said, if you are watching your total calorie intake keep in mind 1 serving of peanut butter (2 tbsp) has ~200 calories.

7. According to research from Brigham and Women’s Hospital, people who eat a diet high in foods like olive oil, avocados, and peanut butter are more likely to lose weight and keep it off than people following a more regimented, lower-fat diet.

Which Products To Avoid

Any peanut butter with more than 2 ingredients such as hydrogenated oils.

What To Choose

Natural Peanut Butters With Oil On Top And Contains Less Than 2 Ingredients

Notice the ingredients.  Peanuts… That’s it!

or

Natural, Raw, Almond Butter

  • The same principle applies to almond butter. Look for products where the ingredients listed are just almonds. Any unnecessary oils, sugars, or salts, should tell you to avoid that particular product which has gone through more processing with artificial additives to increase taste and shelf life.

Conclusion

Yes peanut butter is healthy. I use natural peanut and almond butter on broccoli, celery, half an apple, or half a banana.  Peanut butter paired with a fruit or vegetable can make for a great snack or side dish. Where people start to run into trouble is when they start mixing peanut butter with sugary jams and processed bread. 99% of Jam is fake/artificial sugar and when you couple that with 25-45 grams of processed carbohydrates from bread the once “healthy” peanut butter it can be transformed into a sugar and carb loaded nightmare. But to answer the question of the article,YES, 1 serving of natural peanut butter or almond butter is healthy as long as you are mixing it with the right foods.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

A Great Snack That Helps Keep Fat Off

A Great Snack That Helps Keep Fat Off

Kale Chips

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

Does Cardio On An Empty Stomach Burn More Fat?

Does Cardio On An Empty Stomach Burn More Fat?

cardio on empty stomach Does Cardio On An Empty Stomach Burn More Fat?

The blog this week can be found athttp://www.builtlean.com/  or by following this link http://www.builtlean.com/2012/05/29/cardio-empty-stomach/. This blog describes the positives and negatives to eating before you workout versus performing cardio on an empty stomach. This topic is heavily debated so a lot of research went into this one and hopefully this helps people decide on whether or not to eat before their next cardio workout.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin