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.

Low Fat Breakfast Burrito Recipe

Healthy choices in eating doesn’t need to be difficult if you can cook basic recipes that cut out the least healthy parts. A low fat breakfast burrito can have low fat and lots of nutrients while still tasting better than the burritos offered at many of your local restaurants. In my experience, this recipe offers all of the taste without all of the unhealthy fat. It takes around 10-15 minutes to make. 

Direction:

-Dice mushrooms, onions, peppers, and olives (may include anything else you want). Saute until tender. Approximately a ½ cup for each burrito is needed. (100 calories)

-Mix in 1 tablespoon spaghetti sauce or salsa depending on taste. (10 calories)

-Add eggs to pan while removing the yokes. (2 eggs per burrito). Cook until egg whites are finished. Ensure you add the spices you want (garlic and pepper work well). (38 calories)

-Spread out whole wheat tortilla and place mixture in center (approximately a cup). Fold tortilla to make a burrito. (92 calories)

-Use Pam or low fat oil to griddle burrito to make crispy. If you use olive oil it will be an extra 100 calories but contain healthy fats). 

Total Calorie count is 200 to 250.

Ingredients:

-Tablespoon spaghetti sauce or salsa

-1/2 cup of sautéed mushrooms, onions, peppers and olives

-Spices for taste

-Eggs with yoke removed.

-Cooking oil or Pam

Healthy Mediterranean Food and Traditional Entertainment at Haritna’s Restaurant

Haritna Restaurant offers authentic Mediterranean food at a price that is affordable for individuals and families. From their homemade bread to their charbroiled chicken you will find their food tantalizing and full of flavor. Listen to the live music, watch the belly dancers, have a hookah on the covered deck, and eat till your hearts full in this traditional Palestinian environment.

Haritna’s is a cross between a lounge and a restaurant. One can order tea and play chess with others or eat a full course meal. Perhaps you will be more interested in having a drink and hookah on the patio. The restaurant is affordable to most people and offers a relaxed environment without the need of the formalities of a suit and tie. 

According to Mayo clinic traditional Mediterranean diet is healthy, reduces risks of heart disease, incidents of cancer, Parkinson’s and Alzheimer’s (1). An analysis of 1.5 million people who ate the Mediterranean diet reaped better health and lower risks of disease. The use of vegetables, fruits, nuts, and olive oil was low in carbohydrates and bad fats.

Traditional Palestinian food incorporates lentils, rice, meat and fish. The type of food offered ranges from where it originated. Kibbee and various charbroiled meats are most common dishes.  You may want to try the Middle Eastern salad called Tabbouleh. The offerings fit within the family of Mediterranean. 

7303 El Cajon Blvd.
La Mesa, CA 91942

http://www.haritnarestaurant.com/

7 Servings of Fruit and Vegetables a Day for Better Health?

Artwork by Dr. Murad Abel

We have heard the saying that “an apple a day keeps the doctor away”. Never has this been truer than in today’s world. According to a recent study published in the Journal of Epidemiology and Community Health a whopping 7 servings of fruit and vegetables reduces risks of premature death by 42%. Vegetables still trump fruit but both have great benefits and one should do better at incorporating this food into their lives.

The researchers studied data with 65,000 adults over the age of 35 between the years of 2001 and 2008. The survey asked about fruit and vegetable consumption within any particular 24 hour period. Portions were defined as 80 grams or 3 ounces each. The information was compared against mortality data over 8 years to see who is passing away. 

On average participants ate 3.8 servings of fruit and vegetables a day. Those that ate more not only were less likely to die but also had lower BMI. They were better protected against heart disease, cancer, stroke, and diabetes. Eating at least 7 servings was beneficial but eating more vegetables seemed to have additional benefits. 

A great portion of fitness relies on what you eat. You can go to the gym everyday and work out like a bandit to raise your health level. However, by changing the types of foods you eat by incorporating more fruits and vegetables, while reducing high carbohydrate foods, you are likely to make the fitness journey much easier. The body will naturally react strongly to a change of diet. 

The hardest part of a healthy diet is ensuring that better alternatives are available when you need them. Buying lots of fruit and putting them in your briefcase is beneficial. Likewise, cooking meals heavy on vegetables is also beneficial. When you are hungry and need to eat something quick make sure you have lots of the healthy stuff sitting around. 

Kypridemos, et. al. (2013). Fruit and vegetable consumption and non-communicable diseas: time to update the ‘five a day’message? J Epidemiol Community Health. Retrieved April 11^th, 2014 from http://jech.bmj.com/content/early/2014/03/20/jech-2014-203981.short?g=w_jech_ahead_tab