Eating Kale to Improve Health Even When Focused on Your Career

Work and health shouldn’t be opposed to each other. Watching the Baby Boomer generation I found them to be highly engaged in their work but often to the point of sometimes neglecting themselves, their families, and their health.  This can happen to any diligent people focused on their goals. Higher levels of performance can alternatively be found through proper work-life balance that includes the foods we eat that support our mental and physical health. Kale is one of the most critical foods you should incorporate into your diet to protect you from declining health when your focused on achieving career greatness. 

It doesn’t take long to look around any office in America and find people overweight, struggling with their health, and seeking to find some balance in their lives. When you are busy, homemade foods and healthy alternatives are difficult to find. It is much easier to eat lunch at your local restaurant, buy fast food, and generally snack to overcome boredom. Combined with sitting at a desk all day and you are on the fast track to putting your health at risk. 

The Benefits:

According to Medical News Todayeating Kale on a regular basis can lower risks of heart disease, reduce probabilities of diabetes, strengthen bone health, and help skin and hair. Kale is the single leafy substance that can make a significant impact on your diet just by incorporating a few servings every week. If you don't have time to work out then eat right.

How to Incorporate Kale in Your Life:

The best way to use kale, along with other healthy food, is to try and incorporate it into your daily habit. Some top places where you may want to use kale are as follows:

1.       Mix with salad.

2.       Use in sandwiches instead of lettuce.

3.       Chop up and put in soups.

4.       Mix with meat and other foods.

5.       Use as a side dish like other vegetables.

Eating Breakfast Doesn't Lead to Weight Loss

Eating breakfast has been associated with weight loss for years. Conventional wisdom is that by eating breakfast you are boosting your metabolism and this in turn encourages greater weight loss throughout the day. Recent research published in the American Journal of Clinical Nutrition thwarts that concept by showing that skipping or eating breakfast has no noticeable effect on weight loss. 

Previous studies found more correlation than causation. Correlation indicates that two variables are associated but doesn’t really say in depth how associated they are. Causation helps to show that variable A causes variable B. In science causation is a stronger connection and level of analysis than a correlation. Without causation it is possible that other compound factors are involved in the findings.

A total of 283 participants engaged in a 16-week program. Participants were healthy overweight or obese and were between the ages of 20-65 years old. Depending on the overall group, the participants were assigned to either skip breakfast or eat breakfast. The researchers hoped to find a change that resulted in weight loss. 

Instead researchers found that there was no noticeable difference between those who ate breakfast and those who didn’t.  Those who skipped breakfast lost −0.71 while those who did not lost −0.53. Statistically these are so similar that it doesn’t make much of a difference. Skipping or eating breakfast doesn’t really make much of a difference in weight loss. 

This doesn’t mean skipping breakfast is something we should do. It only means that it doesn’t contribute significantly to weight loss. The lower calorie consumption may have a difference in total weight loss and it is important to reduce bad calories while increasing good calories. Good calories come from fruit, vegetables, nuts, fish, and various kinds of meat. 

Fitness enthusiasts are still left with the total calorie count. According to the Mayo clinic it takes approximately 3,500 calories to lose a pound so cutting 500 calories a day out of your diet will help you lose around a pound a week (1). Losing weight and getting in shape are two different but associated things. Go ahead and reduce portions, swap high calorie/low nutrition foods for low calorie/high nutrition foods, and eat a variety of foods for nutrients.

Dhurandhar, E. et. al. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American Journal of Clinical Nutrition. Retrieved June 6^th, 2014 from http://ajcn.nutrition.org/content/early/2014/06/04/ajcn.114.089573.abstract

Tips for Eating Healthy While Dining Out

Eating at restaurants can be one of the most damaging activities for your diet if you don’t know how to handle it. Healthy choices and options are available if you avoid fast food establishments. Knowing how to lower the bad effects of exceptionally tasting food is important for both enjoying your life and maintaining your fitness goals. Don’t bite your nails…make the right choices!

Most restaurants cook for taste and price while ignoring the health needs of their customers. A growing trend in healthy and organic eating is pushing many restaurants to both label their calories but also their ingredients. Offerings are slowly but surely changing to be healthier but yet are not consistent enough across the country. 

Delicious bread, creamy pasta, and butter packed potatoes. Tastes great….more filling! It is also filling out your pants. Look for options and choosing alternatives will help you dine in style, enjoy your offering, and avoid gaining weight. 

Taking a few steps can save you those extra calories and may keep the unhealthy foods away. Consider the following approaches when eating out:

-Understand the Menu: Read closely and ask questions if you are unsure.

-Avoid Pasta, Rice, and Cheese-based Sauces: Pasta, Rice and Cream-based sauces are loaded with cholesterol raising agents and fat. Find items that are better alternatives. 

-No Bread Basket: Don’t even both bring the white bread basket to your table. It is way too tempting when you’re hungry. 

-Order a Glass of Red Wine: Red wine is known to have positive health effects. You can choose this option when browsing the drink menu.  

-Ask for An Alternative Side Dish: The menu might include something beneficial with a poor side dish. Ask to remove the side dish and exchange it with vegetables or something better. 

-Go for the fish or lean meat: If you are unsure what to order then seek the fish, meat or chicken breast. 

-Pick restaurants with a healthy menu section: Some restaurants offer a health section that has a great benefit in selecting appropriate options. 

-Choose Salad and Soup: When there is no option choose a salad and soup.

-Look up Menus Online: Looking up menus and prices can help in saving you time, money and your waistline. Make sure they have what you want before frequenting.