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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, October 30, 2012

The SuperNutritional Kale

Kale is a nutritious vegetable and is considered to be a form of cabbage. It can be green or purple and is a rich source of calcium, beta-carotene and vitamins. Like broccoli kale contains sulforaphane, which is believed to have anti-cancer properties.

KaleKale chips are a popular and very nutritional snack and if you happen to have kale sitting in your garden, fridge or freezer and you are not sure what to do with all of it you can always dehydrate your kale. Dehydrating kale or any other collard greens is a relatively easy process and can be done in your very own kitchen using a dehydrator or the oven.

How To Dehydrate Kale Step by Step:

  • Get some kale from your garden, fridge or freezer and using a knife, trim the stems. Now separate the leaves from the thick parts of the stems by cutting or tearing the leaves away.
  • Keep the stems, which can be used in soups or eaten as is. Wash the leaves in cold water and allow to drain for a bit.
  • If you are using a dehydrator, take the drained leaves and spread them out in a single layer on the trays. To remove any excess moisture wipe the bottom of the trays with a cloth.
  • Set the dehydrator to 105 degrees and dry the leaves until they become crispy. The drying process with a dehydrator will take approximately 6 hours. Once dry, store your dried kale leaves in an airtight container or crumble the leaves and store them in airtight plastic bags to be used later in soups.
  • If you do not have a dehydrator, don't worry because dehydrated kale chips can just as easily be made in the oven. Here is how: Follow the first 2 steps, but instead of using a dehydra-tor, preheat your oven to 105 degrees. It is said that food dried at lower temperatures will retain more of its vitamins and enzymes.
Spread your kale leaves out on a baking or cookie plate, place in the oven and leave them there for about 4-6 hours until they are crispy. You can make great tasting kale chips when you dehydrate them with lemon juice or even honey by simply massaging the honey or lemon juice into the kale leaves and sprinkling a little bit of salt over them prior to dehydrating.

The great thing about dehydrating kale and making kale chips is that not only do they taste great but it is also a certain way to up your kids' vegetable intake without them even noticing!


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.