Kale is probably my favorite "leafy green". It is a multitalented veggie in that it can be prepared in a ton of different ways and it is loaded with vitamins, minerals, and all things good. Or, as I tell my kids, it will give you big strong muscles!

Here are four very different (and delicious) ways to use kale:

Sautéed kale
Ingredients:
1 bunch of kale, washed and chopped
Olive oil
2-3 cloves of garlic, minced
2 Tbsp lightly toasted sesame seeds (I toast them at about 250° in the toaster oven- watch them closely, they burn fast!)
Soy sauce or Bragg's Liquid Aminos, to taste
Lemon juice
Pinch of red pepper flakes (optional)

Kale chips
My friend Erika at e-mealplanning.com just reminded me about kale chips and I've seen them resurfacing in the blog world lately as well. I first tried kale chips about 2 1/2 years ago at a vegetarian event. I must admit, they looked a little...ick. But, after one bite, I was hooked- they are so, so good!

Ingredients:
1 bunch of kale, washed, thoroughly dried, chopped
Olive oil
Sea salt

Red lentils with kale
Ingredients:
1 1/2 cups rinsed and drained red lentils
3 cups water
2 cups chopped tomatoes
1 Tbsp soy sauce
3-4 carrots, chopped
1 red bell pepper, chopped
A few big handfuls of kale, chopped
About 1/2 or 1 whole onion, chopped
1 jalapeno pepper, minced
3-4 cloves garlic, minced
Pinch of red chili flakes
1 tsp dried basil

Green smoothie
Substitute a couple of leaves of kale for the spinach in a green smoothie.

Did you know...? Kale is amazingly nutritious! It contains large amounts of vitamins K, A, and C, calcium, iron, and more!

What is tempeh?
Tempeh, like tofu, is made from soybeans. It is more dense and grainy than tofu and contains more nutrients because it is made from whole fermented beans. A single 4oz. serving provides around 16-20 grams of vegan protein, 9 grams of fiber, and 15% of the RDA for iron. Even fellow vegetarians sometimes struggle with how to prepare and eat tempeh.

Here are two ways that I enjoy it.

Tempeh salad:
Makes 1 large or two small servings 4oz. tempeh cut into very small cubes or crumbled
Olive oil or cooking spray
1 stalk of celery, finely chopped
2 green onions, finely chopped
1 carrot, finely chopped
1 Tbsp fresh parsley, finely chopped
2 Tbsp sesame seeds
2-3 Tbsp vegan mayonnaise (I use Grapeseed Oil Vegenaise)
1/2 tsp dijon mustard
1 tsp lemon juice
Salt and pepper to taste

Did you know...? 1/4 cup of sesame seeds contains 350mg of calcium (35% RDA) and 5mg of iron (29% RDA)!

Tempeh sandwich or wrap:

Three great places to find more tempeh recipes:
101 Cookbooks tempeh recipes
VegWeb.com (search for tempeh to find recipes)
FatFree Vegan Kitchen (search for tempeh to find recipes)

Cravings can feel like the bane of your existence if you're trying to reduce calories or eliminate certain foods from your diet. I am not a believer in "going on a diet" to lose weight. In my opinion, you will be far more successful at managing your weight if you make permanent, healthy changes that feel good vs. temporarily depriving yourself of calories, carbs, or fat. Just the word "diet" make me cringe- I think of deprivation, cravings, and obsessions about things that are "off limits". A better approach, in my opinion, is to slowly make changes to your eating patterns that are sustainable. Think about what you can add to your daily diet (try new fruits, veggies, whole grains, recipes, etc.) instead of what you can "never eat again".

That being said, here are seven ways that I think are helpful for managing cravings:

Coming soon: No, tempeh is not a city in Arizona. I'll share two ways to enjoy this healthy vegan protein!

With the overwhelming variety of sports supplements and foods available today, it can be difficult to figure out what to eat to fuel your workouts. Before considering gels, bars, or sports drinks, though, it is important to note that the best way that you can fuel your body for a workout is to properly recover from your previous workout. That recovery should include a healthy snack or meal (see suggestions below) and adequate rest. Hydration is key as well. If you are dehydrated, you'll feel sluggish.

How does our body use food as fuel?
Our bodies and our energy levels are fueled by glycogen. Sugars from the foods that we eat are converted by our bodies to glycogen. Glucose, the preferred fuel for many of our tissues (especially the brain), is the most rapidly converted sugar, therefore it provides us with quick energy. Our liver and muscle tissue can store enough glycogen for about 48 hours of normal activity. With strenuous exercise, our glycogen stores become depleted. Replenishing those is what will give you enough fuel for your next workout.

What should I eat BEFORE exercise?
A pre-exercise snack should be easily digested. We need fast-burning carbohydrates to give us energy. Foods that are high in protein but low in carbohydrates are not easily converted to energy. Our bodies will work hard to digest those foods, taking much-needed energy away from our physical activity. Those heavy foods are likely to upset the stomach as well. I like to think of my pre-workout snack in layers:

Dates are an excellent choice because they are high in glucose, which is easily converted to glycogen. I usually choose bananas or apples over other fruits just because I am sometimes bothered by the acid in some fruits.

Be sure to adjust your serving size according to your hunger level and the intensity or duration of the exercise that you will be doing. A snack that is too large may upset your stomach and the excess calories will be stored as fat. The body can easily convert glycogen to fat but not fat to glycogen!

What should I eat AFTER exercise?
Try to have a snack or meal within 30 minutes of finishing your workout. The meal should contain the same three layers: simple carbs, complex carbs, and protein but in slightly different amounts (slightly increase protein).

Some recovery snack and meal ideas:

If getting a meal in within the 30-minute post-exercise window will be difficult or impossible, have a portable, small snack ready (e.g. a banana, a few dates, an orange, a chocolate soymilk drink box).

Always keep in mind that what works for someone else may not work for you. Try different foods until you figure out what works best for you. Bon appetit and happy trails!