Posts tagged ‘healthy housewives’

April 17, 2014

APRIL HH OF THE MONTH

CEO of Muscle Mom Lauren Lopez

CEO of Muscle Mom Lauren Lopez

 

Meet Lauren Lopez Rocking the baby bump on the April cover of Healthy Housewives!

http://www.healthyhousewives.com/testimonial25.html

April 14, 2014

Easy Banana-Apple Bars

granolabars

Morning, Friends! These delicious banana bars are super easy to make, and your family and friends will love them! Even better, you can dress them up or down. If you need a quick kid-friendly snack, serve a couple of the bars with some milk or yogurt. For a simple springtime dessert, you can serve these bars with your favorite healthy frozen yogurt or frozen fruit sorbet on the side. If you want something extra special, drizzle some melted dark chocolate across the bars and the yogurt, and garnish the yogurt with fresh mint. So pretty and easy!

Ingredients

  • 3 bananas, ripe
  • 2 c. rolled oats
  • 1 large red apple, peeled and finely chopped
  • 1/3 c. applesauce
  • 1 tsp. vanilla extract
  • ¼ tsp. cinnamon

Directions

  1. Preheat oven to 350°F.
  2. Mash bananas in a large bowl. Stir in rolled oats, chopped apple, applesauce, vanilla, and cinnamon. Stir thoroughly and set aside for 15-20 minutes. Add parchment paper to a baking pan, and spread mixture in the pan.
  3. Bake for 20 minutes or until lightly golden brown.
  4. After removing from oven, allow bars to cool before slicing them.

love fruit

Have a blessed and happy week!

Brooke

April 10, 2014

Confession Time!

I am fascinated with the art of burlesque. I love the art of the seductive dance, the lace, the corsets, the show and the out and out athleticism and showmanship it requires to perform burlesque.  Last week, I was lucky enough to attend Dita Von Teese’s show Strip! Strip! Hooray! in Dallas at the House of Blues.  The show was amazing! Dita’s dance, costumes and stage props were like nothing I have seen before.

So my confession, I’ve always wanted to learn burlesque! I’ve signed up with a couple of the other HH ladies for Burlesque school with a mini performance at the end of the training.  My strip tease will end with my pasties over my bikini top and shorts for sure! But what a thrill and why not try something new and out of my comfort zone!

And after seeing Dita’s show with women of all shapes and color, I’m thinking why not!?

Link to Dita’s website with stills and video from the show!

http://www.dita.net/glamour-girl/burlesque/

 

Here is a great board on Burlesque!

Kathy

 

 

April 7, 2014

Fuel Your Workout: Green Machine

strong is the new

How do you feed yourself for your workouts? Do you have trouble coming up with small meals that will fill you up but not make you feel bloated? I’ve struggled with my pre-workout meal over the years, but through trial and error, I found several solid options that work for me. Scrambled egg whites and oatmeal are great at filling me up, yet they are neutral enough to digest easily. I also like protein smoothies with fresh fruit added—quick and yummy! Your body may respond differently and therefore may need different fuel. But whatever that fuel is, you must figure it out!

Avoid the Bonk

First and foremost, make sure you get all your meals in throughout the day. If you skip breakfast, get a bite of lunch, and then eat a small snack, you may still hit the wall when it’s go time. To avoid the dreaded “bonk” and for some great pre-workout snack ideas, check out my post “Hitting the Wall” (https://thehealthyhousewives.wordpress.com/2013/11/04/hitting-the-wall/).

 

Find Your Feel-Good Snack

oatmeal

You will need to experiment with various foods and see how they make you feel. Look for options that make you feel satisfied yet clean.

  • Does a bowl of cereal leave you hungering for more?
  • Does yogurt tear up your system?
  • Are you a little weak, even after devouring the packet of almonds and a green juice?
  • Does bread sometimes puff you up like Winnie the Pooh?

 

My Favorite Fuel

My favorite protein smoothie du jour is something I call the Green Machine. It’s super simple, tastes amazing (if a little grassy), and fills me up without weighing me down.

Green Machine

Pre-workout meal or afternoon snack–you decide!

  • 1.5 scoops whey or vegan protein powder*
  • 1-1.5 c. almond milk
  • 1 banana
  • 1 serving green phytofoods (Amazing Grass–Green Superfoods, ORAC berry)
  • 1 Tbsp. flax oil blend (Udo’s 3·6·9 Blend)
  • Few cubes of ice (optional)

Blend and enjoy!

 

*Favorite whey protein: Syntha-6 in Strawberry Milkshake

Favorite vegan protein: Sunwarrior Classic Blend in Vanilla

 

Good luck and happy fueling!

Brooke

April 3, 2014

FROM TIGER STRIPES TO BIKINI READY!

Excited to rock a bikini after pregnancy!

Excited to rock a bikini after pregnancy!

 

 

Hey y’all! It’s Ashley!
WHEW, let me tell you, it’s been a seriously crazy couple of weeks! It is currently 10:15pm and this is my time to settle down and unwind. Bryan (hubby) and I have put Beau (baby) to bed, settled the dogs down for the night, enjoyed our dinner and now get to relax. Our days are long, but they are worth it!

Winding down after a long day...ahhh...

Winding down after a long day…ahhh…

With work thrown back into the mix, I’ve had to figure out how to get to the gym in time to get a solid workout in. I can no longer go in the middle of the day or late at night. My gym’s hours are 4:30am-10:00pm Monday-Thursday, 4:30am-7:00p on Friday, 8:00am-5:00pm on Saturday and 8:00am-4:00pm on Sunday. The answer to my dilemma? Wake up at 4:15am and get to the gym by 4:45am (or 5:00am if I hit the snooze button!) before my mind realizes what in the world I’m doing!! Is it tough? You bet. I’m absolutely not a morning person. At. All. However, I’m very much of the mindset that I can make time to get my workouts in, not excuses as to why I can’t. It’d be easy to say “that’s too early,” or “I’m too busy with work, hubby and Beau.” The truth is that I am busy. But I also want to reach my goals and to be able to live healthy and take care of myself. So, that means making time for me. Even if it is crazy, stupid early!

Healthy meal prep is essential as a new mother or I will make bad choices.

Healthy meal prep is essential as a new mother or I will make bad choices.

I still do my meal prep. In fact, after we laid Beau down tonight (around 8:30pm), I was in the kitchen chopping, slicing, dicing, steaming and sautéing meals to have ready to simply grab-and-go in the mornings when I’m running out the door to work. Has it made for a long night? Ya, a little bit. But it’s absolutely worth it!! I won’t have any excuse to order out for lunch or to grab cookies for snacks. I HIGHLY recommend spending a couple hours one night a week to cook some healthy food and make some healthy snacks to have readily available and easy to take with you. It’s amazing how much time and effort it saves you throughout the week!
And now, because I’m not busy enough, I’ve teamed up with Marzia and am a distributor for It Works! Have you heard of that crazy wrap thing? Have you seen what the wraps and/or creams can do? Y’all, it’s amazing stuff! You should ask me about it. In fact, I’ll go ahead and give you a peek preview! It’s no secret that Beau left me with some pretty fancy stretch marks. However, I’ve been using the Stretch Mark cream for about 3 weeks and have done 2 wraps from It Works! The stretch marks have faded SIGNIFICANTLY and the wraps have helped with the weight loss and toning. It’s like having your own personal at-home spa experience. And I’m not just saying all of this to try and convince you to contact me about it, I promise (although you should! Visit my page at http://www.BodyBellisimo.com to see all the products). I’m saying this because I had to try it out for myself and see it to believe it. And holy moly y’all! I’ve got pictures to prove that the It Works! products ACTUALLY WORK!! And they feel amazing!

I couldn't believe it till I tried it.

I couldn’t believe it till I tried it.

My life is busy. Beau. Bryan. Dogs. Family. Friends. Work. Working out. Blogging on my Facebook Fitness page (https://www.facebook.com/F3byACG). Blogging for the Healthy Housewives Transformation series. Meal Prepping. I’m probably forgetting something. Would I change any of it? Absolutely not!
Jeremiah 29:11 states, “For I know the plans I have for you” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” I truly believe that God doesn’t give me any more than I can handle, nor does He let me take on more than I can handle. I choose to believe that my future is bright and I am determined to make sure that I live, and inspire others to live, a healthy lifestyle.

With each passing week, I feel better and better!

With each passing week, I feel better and better!

From one crazy, busy full-time professional, wife and mommy to all of you – living a healthy lifestyle is absolutely possible! Stick with it! I’ll check back in soon with more progress and possibly crazy stories!

To try the stretchmark cream go to www.bodybellisimo.com

To try the stretchmark cream go to http://www.bodybellisimo.com

Ciao,
Ashley Casalini Garcia

http://www.bodybellisimo.com

 

March 31, 2014

I do NOT count calories 
I just don’t
No matter how many times you ask me how many calories you should be eating, i will always tell you to quit worrying about that and to focus on WHAT you are eating. I have recommended it before, and I will recommend it again…READ THIS BOOK 

even if you don’t go “Paleo” there are a lot of principles in here that will change your life. I don’t want you to have to weigh your food, count your calories, and stress over every bite that you take. You should be focused on putting good food into your body that will make you MORE HEALTHY. If you do this, and train hard, you will see the results that you want, not only for a short period of time, but for a lifetime. See , life isn’t about getting ready for events…its about being ready for EVERY event! 

http://amzn.to/1cBc3sa

Image

March 28, 2014

BUT FIRST, LET ME TAKE A SELFIE!

#bikiniselfie

#bikiniselfie

 

 

#SELFIE

Recognized at 2013’s year of the word caught on from the President to the Pope. Anyone and everyone takes selfie’s of their life. In case you have been living under a rock or not into social media this is Wikipedia’s definition of selfie:

The President taking a selfie

The President taking a selfie

 

“A selfie is a type of self-portrait photograph, typically taken with a hand-held digitalcamera or cameraphone. Selfies are often associated with socialnetworking, like Instagram. They are often casual, are typically taken either with a camera held at arm’s length or in a mirror, and typically include either only the photographer or the photographer and as many people as can be in focus. Selfies taken that involve multiple people are known as “group selfies” or “ussies”.”

The Pope and his peeps taking a selfie

The Pope and his peeps taking a selfie

No kidding, I was training a client the other day and I was talking about taking a selfie and she said “A what?” I looked at her like she was an alien. She was serious. She had never heard of the word selfie! And I am 10 years older than her. Blew my mind! I thought everyone knew. Even my 7 year old niece knew what a selfie was!

With my niece #valenciafilter

With my niece #valenciafilter

 

Now that you are caught up to speed on what a selfie is, you might need to read this too. In case you need instructions on how to take a selfie: http://m.wikihow.com/Take-Good-Selfies

There are so many types of selfie’s you can take. Some of the most common ones you see are:

1. Gym selfie: Yep, we all do it. We check ourselves out when no one is looking and sometimes we get caught doing it. When we make progress, we want to show everyone. It’s like saying “Check me out! How many likes will this get me?”

#abcheck

#abcheck

2. Shameless business plug: C’mon, we all do it. We promote more than our personal business, we plug our own businesses in hopes to make some more money. Does it work? What do you think? http://www.CelebritySkinnyWraps.com 😉

#celebrityskinnywraps

#celebrityskinnywraps

3. Damn I look good selfie: It date night or perhaps you are going out with the girls. The hair, the make up, the jewelry, and the hot little number you are wearing. Yep, I look good and I am taking a selfie you say to yourself. Just like my pic so it strokes my ego. Enough said!

 

#datenight

#datenight

4. The “See I don’t always look hot” selfie: We want the world to know that you can be real, right? The “I can be real and show you that I don’t always look good selfie” Well, maybe not…

#gettingmyhairdid

#gettingmyhairdid

5. Make up done/hair did selfie: So your hair is perfect and your make up is caked on, time to take a selfie. Clown face is in effect and I am channeling my inner diva for this mirror selfie.

 

#makeupcheck

#makeupcheck

6. Look what I am drinking/eating selfie: Do we really care what you are eating or drinking? I guess for some who really want tips on eating healthy it works. I know in my business as a fitness trainer it is. I do post images of food and products but they hardly get any likes or feedback but when I post my face eating or drinking it, the likes start flowing.

#veganelixir #juiceme

#veganelixir #juiceme

 

And l leave you with this #SELFIE song: https://www.youtube.com/watch?v=kdemFfbS5H0

We all do it and we are all guilty of taking selfie’s to show the world about our life. Whether they are good, bad, or ugly, just be careful what you put out there, because it is out there in cyberland for good!

All this selfie talk, I think I’m going to take a selfie…

#selfieblog

#selfieblog

Marzia

March 24, 2014

Lunchtime, Simplified

healthy pasta salad

Is meal planning a challenge for you when it comes to lunchtime? Do all your best intentions go out the window when you get to work and your coworkers decide to go out (again!)? How do you follow your healthy eating plan when others make it so much fun to follow another path?

road less traveled

If you are committed to making real changes in your life, you’re going to have to do things that other people won’t do. You will have to make friends with “the road less traveled,” at least by most people’s standards. But let me ask you this: do you really want to live by most other people’s standards? NO WAY! Be a leader, not a follower! It’s up to you to create an abundantly healthy life for yourself. You may have to say “no, thank you” when you’d rather say “yes”—especially when French fries or queso is involved. But other people’s decisions are not your decisions, because their goals are not your goals.

good choice bad choice

Here are a few tips to help you stay the course when surrounded by well-meaning but hungry friends at work:

Get Your Mind Right: No, those half-hearted “I guess I should eat something healthy” lines will not do! If you think that you should try to see if T.G.I.Friday’s has something green and nourishing on its menu, your resolve will crumble the moment your hunger becomes more ravenous than your willpower. Read that last sentence again—see those words “should,” “try,” and “if”? There’s no power there! Commit to feeding yourself well—you’re the only one who’s gonna do it.

Bring Your Lunch: This option is the best one for ensuring that your meal is exactly what you mean it to be. So, what’s on the menu? Lean protein, whole-grain carb or beans, fresh veggies and fruit, healthy fat, and lots of water. Downside: You need to plan ahead to prepare your lunch. So, the next time you get groceries, start thinking about your lunch options for the next few days. If you need to cook your healthy carbs (oatmeal, quinoa, rice, potatoes), give yourself a little bit of time on Sunday night to get ready for the week. I promise you will feel much more in control of things when you bring your fuel wherever you go.

Go Home for Lunch: This may not always be possible for everyone. But if you can do this, you will save so much money and be far better off. If you cannot make it home to eat, see above and bring your cooler! Lately, running home at lunchtime has been a nice break in the day. As long as I’ve prepared my food ahead of time, I can swing home, squeeze in an episode of Sex and the City while I eat, and return to work refreshed. It works for me J Downside: Allowing that I have lunch items ready in my house, the other danger here is home inertia. Once I’m home, I LOVE staying home. It’s tough to go back to work.

Pick Up a Healthy Lunch: This option is an essential for you worker bees out there trying to blaze a happy, healthy trail. Do you know how easy it is to zip into any number of fast food places because you only have 30 minutes to go, eat, and then get back? It’s such a temptation when you’re pressed for time—and let’s not forget the budget aspect here. Almost everyone can find a few spare dollars to throw at the closest drive-thru window, but is this truly serving you? Do your best to find a quick, nutritious restaurant or a convenient grocery store. Whole Foods sits right between my workplace and my home, so I’m kinda spoiled getting to stop off for good and yummy things. Downside: True, a healthier lunch will cost you more than anything on the $1 menu at Mickey D’s, but think about it this way—you can pay for it now, or you can pay for it later (with your health and your hard-earned money). I’m ponying up the dough right now!

Make Healthy Choices at a Restaurant: Sometimes, the lunch bunch cannot be avoided, and you will find yourself at the local lunch spot. Here’s where your knowledge of nourishing foods will be tested:

  • Depending on where you find yourself, you can search for heart-healthy or even vegetarian options on the lunch menu.
  • If you are craving something hearty and warm, choose broth-based soup rather than creamy soup.
  • A big green salad loaded with fresh veggies and a vinaigrette dressing is a great choice, but don’t stop there. A salad is a solid base, but it may not last you the rest of the afternoon.
  • Almost any restaurant will offer vegetable sides, and if you strive to order 2-3 green veggies or a salad and some green veggies, you’ll be doing great.
  • What’s your go-to carb? Instead of loading up on the bread basket, try adding redskin potatoes, a baked potato (unloaded!), or some rice.
  • Don’t forget your protein. Add a side of beans or eggs, or ask for baked fish, grilled chicken, or turkey.

No matter what lunchtime situation you find yourself in, you always have choices. Take care of yourself, one meal at a time, one day at a time. Pretty soon, you’re going to look around and love the life you are living.

To health and happiness!

Brooke

I make good choices

March 24, 2014

Healthy Housewives Live Transformation Ashley Casalini Garcia Progress

 

Check out my progress since having Beau!

Check out my progress since having Beau!

Hey there! It’s Ashley! I am now 10 weeks post-pregnancy, 4 weeks into eating clean and going into week 3 of training mean. I feel GREAT! I’m learning so much about myself and my body.

I have such a new found respect for working women and mothers, both in and out of the fitness world. Even as a woman who constantly stays busy, as a new mom, I’m discovering what it’s like to juggle so much and still make time for myself. It’s not always easy and I’m SO blessed to have the support system around me that I do! Between Marzia, The Healthy Housewives, my husband, my family and my friends, I’ve been given nothing but love and support. This has allowed me to both be there for my baby, Beau, and husband, Bryan, without having to give up on myself, my dreams and my goals.

I am in competition with myself to live the best life I can!

I am in competition with myself to live the best life I can!

Here is a glimpse of my daily life. As of March 19th I’ll be done with my maternity leave and headed back to work, so this will change slightly. The eating clean will remain the same, but instead of going to the gym in the afternoons/evenings, I’ll go before work in the mornings.

I have to prep my meals to stay on top of my health!

I have to prep my meals to stay on top of my health!

MORNINGS:

I wake up anywhere between 7am and 10am, depending on how many times and how long I was up with Beau during the night (he’s still not sleeping through the night). Once I get up, the first thing I do is drink a glass of water mixed with 1 Tbsp. apple cider vinegar and the juice from ½ a lemon. Then I feed my 2 big dogs so that they’re happy pups!

Breakfast:

Breakfast is either egg-whites and oatmeal with berries or egg-white muffins and protein pancakes with berries. And of course, water!

Egg white muffins and protein pancakes are my typical breakfast

Egg white muffins and protein pancakes are my typical breakfast

The fun/interesting part about ANY of my meals is that I’m either enjoying them by myself or I’m balancing a fork in one hand to feed me and a bottle in the other to feed Beau. As a mom, I would definitely say that I’m taking the art of juggling, balancing and multi-tasking to a whole new level!

I also open up my Facebook fitness page and say Good Morning to friends and new followers, post breakfast photos and/or a motivational message.

Chores:

I try to keep Beau happy and entertained long enough to throw a load of laundry in, empty/fill the dishwasher, clean bottles and/or generally pick up around the house. Sometimes it works out great. Sometimes not so much! Sometimes trying to find time to get anything done, including simply taking a shower, is a real challenge!

Of all my responsibilities, I love being a mommy first!

Of all my responsibilities, I love being a mommy first!

Snack:

For a snack I really enjoy celery, cauliflower and carrots with hummus or Greek yogurt with blackberries and KIND brand vanilla blueberry oat clusters.
AFTERNOON:

Since Beau had such a rough start to his life, he still has doctor appointments each week. It may only be one or it may be more than one. He goes between a gastroenterologist for liver issues, the hospital to get blood work done and his pediatrician for general check-ups. If I take him to the gastroenterologist, I also take him for blood work the same day. This means bottle feedings at doctors’ offices, diaper changes in restrooms and eating while I’m out (I’ll get to this in a minute).

If I’m not at any doctor appointments, I’m continuing with Beau duty, updating my Facebook fitness page, doing chores or working out. Since I’ve been a runner my whole life, I enjoy putting Beau in the jogging stroller and going outside for a run and/or taking him with me to the gym and letting him hang out in the “Kid Zone” while I go through my workout.

I run while Beau sleeps

I run while Beau sleeps

Lunch:

I’m a HUGE fan of meal-prepping, so lunch is pretty easy for me, whether at home or on the go (more on this soon…). I have either 3 oz. of grilled chicken or 3 oz. of turkey burger and 2 cups of steamed or sautéed veggies. Sometimes I add homemade sweet potato wedges or brown rice. And, of course, water!

A typical meal that fuels me for life

A typical meal that fuels me for life

Snack:

I usually have a simple protein shake for my afternoon snack or one of my pre-made raw veggie snack bags.

EVENING:

If I didn’t get a chance to work out during the afternoon, I go to the gym in the evenings when Bryan gets home from work. He takes over on Beau duty and I get “me” time to focus on my fitness! I drink water throughout my workout and a simple protein shake after. Then once I get home from the gym, Bryan goes and gets his fitness on! I take care of Beau, play with the pups, update my Facebook fitness page and have dinner.

 

My happy baby Beau! :)

My happy baby Beau! 🙂

My happy baby Beau! :)

My happy baby Beau! 🙂

 

Dinner:

Dinner is either another one of my pre-made meals or a portabella pizza. I’m a HUGE fan of pizza, so I really enjoy making portabella pizzas. I simply take a large portabella, clean it out, cook it a little, stuff it with veggies and turkey pepperoni (think supreme pizza) and top it with just a sprinkle of cheese and throw it in the oven until the cheese has melted…YUM! And, as always, water with my meal!

Snack:

Depending on how much exhausted I am from Beau and my workout, I may make it to one last snack before bed. If I do, it’s Greek yogurt and blackberries.

SUNDAYS AND MEAL PREP:

On Sundays I spend a few hours doing meal prep. I grocery shop, clean and cut veggies and fruits and weigh out my meat proteins. Then I steam, grill, sauté and bake everything. I use simple seasonings like parsley, lemon, rosemary, paprika, cinnamon, garlic and red pepper. No salt. No sugar. I portion out meals for the week and snack bags of fruit or veggies that are easy to grab on the go (like when I go to doctor appointments or out to run errands). This makes life SO much easier for me and keeps me eating healthy! I have no excuses to stop for fast food or junk food when I already have healthy meals and snacks ready for me!

If you buy good food, you will eat good food!

If you buy good food, you will eat good food!

SAMPLE WORKOUT:

Here is an example of one of my leg workouts:

2 sets/15 reps
Around the world lunges (front, side, and back-both sides)
2 minute jump rope
Plié squats
2 minute jump rope
Bulgarian split lunge (both sides)
2 minute jump rope
Single leg deadlift
2 minute jump rope
Repeat from the top until you have completed 2 sets

I have a while to go to get to where I want to be, but I’m enjoying every minute of it. Fitness has always been my passion and I’m excited that I’m taking steps to make it my career. I’m also excited to share my journey with others and to hopefully continue to inspire others to chase their dreams, whatever they may be!

I’m doing everything I can to do my “homework” and learn as much as I can about all aspects of the fitness industry, including reading about clean and healthy eating and the benefits of all types of healthy foods, researching fitness photographers, reading stories and workouts from women in the fitness industry, following bikini competitions and the women in them and reading about all types of different workouts (TRX, pilates, yoga, weight lifting, stretching, Zumba, rock climbing, running).

I pack healthy snacks so I am not tempted to make a bad decision!

I pack healthy snacks so I am not tempted to make a bad decision!

HOWEVER, while fitness is my passion and I want to make it my career, I am first, and foremost, a mommy and a wife. I love taking care of my little man, playing with my dogs and sharing my love, friendship and faith with my husband. His support means the world to me and continuously inspires me.

I LOVE my husband!!

I LOVE my husband!!

Until next time, eat clean, train mean and follow your dreams! It’s NEVER too late to start!

Ciao,

Ashley Casalini Garcia

Follow my journey on Facebook! https://www.facebook.com/F3byACG

March 13, 2014

Sweet & Spicy Cinnamon Kale Chips

Hi Everyone! Kathy here! I’m so geared up for spring! I’ve kicked up my workout routine and intensity  and cleaned up my diet.  Lots of salads, juice and fruit.  The only problem is that I still have a major sweet tooth to fight.

I tried the chocolate kale chips I found at Whole Foods to satisfy my sweet tooth and I was not impressed! I started thinking – what if I replaced the salt and olive oil in my regular recipe with cinnamon, sugar, and coconut oil.  Delish!!! A total success!

Now the only problem I have is eating too many!

Sweet Cinnamon Kale Chips

  • 1 head of kale (your preference)
  • 2 tablespoons coconut oil
  • 1/2 tsp organic cinnamon
  • 2 tablespoons coconut palm sugar
  • Pinch of sea salt
  • Optional – I love spice so I added a couple of shakes of cayenne! The sweet, spicy and crunch of the kale is sooo good!

 

Directions

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper.

2. Wash and dry the kale and tear into pieces.

3. Toss all the ingredients in a bowl until coated. Spread the kale pieces onto the baking sheet.

4. Bake 9 to 11 minutes, tossing the kale periodically, until crisp. Remove from oven and let cool 10 to 15 minutes.

5. Enjoy!