A Spoonful of Health

A Blog About Wellness


1 Comment

Kale Chips

Kale Chips

Mmm, so yummy! Obviously these are still high in fat, but they are much healthier than potato chips!

Servings 2
Kcal/serving 93
Carbs 27%
Protein 10%
Fat 65%
Weight Watchers Points Plus 2

Prep Time: 5 minutes
Cook Time: 10-15 minutes

Ingredients:
1 bunch of Kale
1 tbsp Olive Oil
2 tsp Coarse/Kosher/Sea Salt
Instructions:
1. Tear kale leaves off the stems and rip into bite size pieces.

2. Mix olive oil and salt with kale pieces.

3. Line a cookie sheet with parchment paper. Bake at 350 F for 10 to 15 minutes.

and then enjoy!

 

Advertisements


Leave a comment

Warm Up Stretches

It is important to start every workout and if possible every day with a basic set of stretches. This helps to prevent achy muscles throughout the day, helps minimize stress on the body and improves our flexibility.

You will need about 4 1/2 minutes if you give each stretch 10 seconds. It is great if you can hold it longer but you do not want to pull your muscles and end up hurting yourself.

There are 15  basic stretches.

1. Chest.


Reach your hands back and interlace your fingers. Raise your interlocked hands up towards your head. Hold for about 10 seconds at a comfortable level.

2. Upper Back


Interlace your fingers in front of you and push out at a 90 degree angle from your body while looking down. Hold for 10 seconds.

3. Triceps


Place one hand over your head touching the middle of your shoulder blades. Using your other hand pull back on the elbow that is in the air. Hold this for 10 seconds and then switch arms.

4. Calves


Stand feet shoulder width apart, place your left leg in front of you bending it as deep as you can feeling comfortable while keeping your other leg straight. Hold for 10 seconds and switch legs.

5. Back of Thighs 1


Lay on your back and raise your leg towards your chest, hold for 10 seconds and then do other leg.

6. Back of Thighs 2


Raise your leg by placing your heel on a block, box or pillow and try to press your calf down while pointing your toes up. Hold for 10 seconds and then switch legs.

7. Front of Thighs 1


Grab foot with hand and pull leg backwards so that your foot is resting on your bum. Hold for 10 seconds and then switch legs.

8. Front of Thighs 2


If you have a hard time balancing you can do the previous stretch by laying flat on your stomach and then bringing your heel to your bum and holding with your hand. Hold for 10 seconds and then switch legs.

9. Outer Thighs


Laying flat on your back bring your right foot towards your bum and take your left leg and cross your ankle over your right knee. Raise your right foot off the ground creating a 90 degree angle and you should feel your left thigh tighten. Hold for 10 seconds and repeat on other side.

10. Inner Thighs 1


Standing feet as a bit wider than shoulder width bend your left knee lowering your body. Hold for 10 seconds and repeat on other side.

11. Inner Thighs 2


Place the soles of your feet together and try to push you knees to the ground using only your leg muscle. Hold for 10 seconds.

12. Lower Back 1


Laying on your back, turn your lower body to the left while pointing your arms to the right. Hold for 10 seconds and then switch sides.

13. Lower Back 2


Laying on your back pull both knees to your chest. Hold for 10 seconds.

14. Lower Back 3


Alternatively you can lay on your back and pull one knee to your chest, hold for 10 seconds and then switch.

15. Torso


In a sitting position straighten out your left leg, then take your right leg and cross it over, leaving your knee up (do not straighten). Take your left elbow and place it on the outside of your right knee and turn your upper body to the right. Hold for 10 seconds and repeat on the other side.

Try to stretch when you wake up, before you go to bed and before any prolonged activity. Stretching should not be painful. If you are having pain you are pulling your muscles too hard, relax, stretching should be comfortable.