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 Hemp hearts (also known as hemp seeds) are a tiny but incredibly nutritious superfood. They have a subtle, nutty flavor and are easy to sprinkle on things like salads, soups, cereal, or yogurt to add a boost of nutrition. Here are some reasons why they’re awesome and worth working into your diet:
•High in Protein - 3 tablespoons of hemp hearts provides 10g of protein and 170 calories. Ounce-for-ounce, that’s more protein than beef! It’s also twice the protein of flax and chia seeds. •Omegas and Aminos - Aside from being rich in omega-3s and omega-6s, hemp hearts contain all the essential amino acids your body can’t produce, making them a complete protein...which is pretty rare for a plant-based protein. •May Reduce Risk of Heart Disease - Large amounts of an amino acid called arginine can be found in hemp hearts. This amino produces nitric acid in your body, which leads to a relaxation of blood vessels and lowered blood pressure. •Easy to eat - Hemp hearts are ready to eat straight out of the bag when you buy them. They don’t need to be ground like flaxseed to take advantage of the health benefits. They also don’t do the whole “outside puffs up into slime” thing that chia seeds do. SOURCES: https://nutritiondata.self.com/facts/beef-products/6205/2 https://nutritiondata.self.com/facts/beef-products/3574/2 https://manitobaharvest.com/hemp-hearts-compared-super-seeds/ https://www.ncbi.nlm.nih.gov/pubmed/19727602/ https://www.ncbi.nlm.nih.gov/pubmed/21968645
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 Gone are the days that people limited themselves to just two eggs a week. More recent studies show that eggs are incredibly healthy and extremely nutritious. Here are 5 reasons why they should be part of your regular diet:
SOURCES: https://www.ahajournals.org/doi/full/10.1161/01.cir.0000154555.07002.ca http://europepmc.org/abstract/MED/11374850 https://www.sciencedirect.com/science/article/pii/0026049565900028 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/  Green smoothies are catching on because it’s an easy way to get your greens in, while also being delicious. As long as you don’t overdo it with the sweeteners (honey or agave) and stick with low-GI fruits (apples, pears, kiwi, strawberries), green smoothies can be a nutritious ally in your quest for overall health.
• Customizable - Swap out your greens and other ingredients throughout the week to avoid getting burned out. • Easy to digest - Blending causes the cells in the smoothie ingredients to rupture, making nutrients readily accessible by your body. • Fiber - Because they’re made from whole foods, green smoothies still contain fiber, which can’t be said for fruit juices. • Portable and Storable - You can make up a couple days worth of green smoothies at a time and it’s a convenient way to pack in a lot of whole food benefits in a small container.  Involving children in mealtime preparations is a great way to teach valuable life skills at any age. From helping with grocery shopping to preparing full meals (depending on their age), we think these tips will provide great ways to get the whole family involved with cooking.
Meal Planning • Ask them to check the pantry and refrigerator for certain items while making your list • Allow your children to pick their favorite vegetable and make each child’s item a focus on separate nights Grocery Shopping • Teach your kids the names of produce and show them how to pick ripe items • Older children can read food labels and ingredient panels Food Prep • Younger children can scrub fruits and vegetables and work on fine motor skills • Have older children count items and do easy measurements Storage and Organization • Show them how to rotate items in the pantry and check expiration dates • Have your kids group items that go together for storage - rice and oatmeal next to each other, while olive oil and sesame oil are in a different place, for example  When a tired spell hits you, caffeine and candy may be tempting for a quick boost, but that’s all they’ll give you before you crash again. For foods to provide you with lasting energy boosts, you want ones high in protein, fiber, and complex carbohydrates. Here are ten foods to make you feel like you’ve really refueled:
• Greek Yogurt • Almonds • Popcorn • Salmon • Hummus • Peanut Butter • Bananas • Kale • Oatmeal SOURCES: https://nutritiondata.self.com/facts/nut-and-seed-products/3170/2 https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2 https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx#10  It’s been recommended that adults get at least 150 minutes of exercise per week. That’s a little over 20 minutes a day.
Below are some tips to get in more activity each day to keep you moving:
 Vitamin E is fat-soluble and a powerful antioxidant with many health benefits including:
An average adult needs 15mg of Vitamin E per day, which isn’t too hard to accomplish. Here’s a list of foods with vitamin E and how much of their daily value (DV) they provide followed by the serving size:
SOURCES: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ https://www.livescience.com/51543-vitamin-e.html https://www.ncbi.nlm.nih.gov/pubmed/25591715 https://www.ncbi.nlm.nih.gov/pubmed/25843658  Earlier this week we looked at how kosher salt is different from table salt. There’s one more popular variety of salt to consider: sea salt. Let’s take a look at some of the things that makes sea salt different:
SOURCES: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x Dr. F. Batmanghelidj. Water: For Health, For Healing, For Life https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt https://www.flickr.com/photos/53503060@N06/5120986803  Regular table salt is typically iodized and goes through a refining process to have a uniform shape and color. Kosher salt was originally made for “koshering” meats by drawing out blood from the surface of the meat without absorbing into the meat itself. This salt could then be washed off without adding too much saltiness to the flavor of the meat.
Both have close to the same chemical makeup (sodium chloride plus or minus some additives) but the biggest difference is the structure of the crystals. Table salt is highly refined and made up of tiny square crystals. Kosher salt is made up of larger grains, almost like flakes, that have been processed less. There are several reasons to consider using kosher salt:
It’s worth noting that due to a difference in the density of table salt versus kosher salt, you can’t follow a 1:1 substitution ratio. 1 cup of table salt will be increase the salty flavor of foods much more than 1 cup of kosher salt. You typically have to double the measurement of kosher salt if a recipe calls for table salt. The larger crystals of kosher salt mean that you can pack as much into the same area as table salt. SOURCES: https://www.seriouseats.com/2013/03/ask-the-food-lab-do-i-need-to-use-kosher-salt.html https://www.bonappetit.com/story/what-is-kosher-salt |
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