Health & Wellness

The Benefits of Kale

April 25th, 2017   admin  Uncategorized   No Comments »

Kale has become the “IT” vegetable for being the number 1 choice for people looking to shed some weight. A nutritious vegetable that contains iron, vitamins, calcium, and antioxidants. This vegetable can help detox, anti-flammontry problems, cardiovascular, and digestion. Here is a simple recipe to get you started with a “Kale Salad”:

Kale Salad


4 serving’s calories 229

  • 1 large head kale, stemmed, leaves cut into bite-size pieces
  • 1/2 cup balsamic vinegar
  • 1/3 cup extra-virgin olive oil
  • 1/2 lemon, juiced
  • 1/4 cup slivered raw almonds
  • coarse sea salt to taste


  1. Place kale in a large bowl. Drizzle balsamic vinegar, olive oil, and lemon juice over the top; toss to coat. Add almonds and salt; toss to combine. Cover the bowl with plastic wrap and refrigerate until flavors combine, 15 to 30 minutes.

By: Emily Fermin

Ways to Reduce Stress

March 13th, 2017   admin  Uncategorized   No Comments »


  1. Listen to music- By listening to music it can help you forget about the stress that you are going through and it can relax your mind. Hearing music helps your mind think and perform better. The type of music people should hear depends on the person. A person can hear calm music to help them relax or hear music that has an upbeat tempo to liven up their spirit. Choose music that helps you reduce stress.
  2. Talk to somebody– By talking to somebody about your issues this can help you relief some stress. Talk to somebody about what is causing your issue and how your stress started. You should ask for other people’s advice since it is important to get other people’s point of view of your situation.
  3. Eat Healthy– By eating healthy this can improve your mental health. Also, this can help you have energy so you can be more productive throughout the day. The type of food a person can eat is food that contains a lot of vitamins and nutrition such as food that has fruits, vegetables, and meat. People need to stop eating junk food since it affects your mood.
  4. Exercise– By working out you can take out your frustration during your workout. Exercising can help you relax your mind and become healthier. People should exercise at least three times a week. The types of workout a person can do are yoga, cardio, Zumba, and etc.
  5. Getting enough sleep– By getting enough sleep you can focus more during the day. A person should sleep at least 7 to 9 hours a day.


By: Emily Fermin

Healthy Recipes To Energize Your Day

February 7th, 2017   admin  Uncategorized   No Comments »

Many people find it difficult to lose weight, thus they need to find healthy alternatives to the foods that they love in order to lose weight.  Having a healthy diet is one way to shed a few pounds by focusing more on eating meals that contain vitamins and minerals also staying away from any meals that contain carbohydrates. By focusing on a healthy diet, you can gain more energy and improve your health. We have listed alternative choices for your breakfast, lunch, dinner and desert help you get started.


Yogurt Parfait


Ingredients :


  • 2 cups of vanilla yogurt
  • 1 cup of granola
  • Add your favorite fruits (strawberries, blueberries, blackberries, raspberries, bananas, and etc.)


Combine the vanilla yogurt, the granola, and your favorite fruits.


Smoky Kale Salad




  • 1 bunch of green kale, stemmed and leaves roughly chopped
  • 1 bunch of red kale, stemmed and leaves roughly chopped
  • ½ cup chopped pecans
  • ¼ apple cider vinegar
  • 1 tablespoon honey
  • 1 ½ teaspoon chipotle pepper powder
  • 1 ½ teaspoon smoked paprika
  • 1 teaspoon liquid amino acid
  • 1 avocado


Combine green kale, red kale, pecans, apple cider vinegar, honey, chipotle pepper powder, paprika, and liquid amino acid together in a bowl. Massage the kale mixture together using your hands until leaves are evenly coated and starting to soften, about 3 minutes; fold in avocado.





  • 1 teaspoon olive oil
  • 6 small potatoes
  • 10 spare asparagus
  • 2(8 ounces) skinless, bone-less, center cut salmon fillets
  • Salt and ground pepper
  • 1 teaspoon extra-virgin olive oil


 Preheat oven to 400 degrees F (200 degrees C).

  1. Take two pieces of parchment paper, fold in half, and cut a half-circle starting at each crease. They should look similar to a heart-shape when unfolded. Coat each piece of parchment with olive oil on both sides.
  2. Place potatoes in a saucepan and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes. Drain.
  3. Bring a pot of lightly salted water to a boil. Add asparagus, and cook uncovered until slightly tender, about 5 minutes. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the asparagus is cold, drain well, and set aside.
  4. Place 1 salmon fillet, half the asparagus, and half the potatoes in the middle of one side of a prepared parchment paper. Sprinkle with salt and pepper and drizzle with extra-virgin olive oil. Fold other half of circle over and seal parchment edge by making overlapping folds around the edge. At the end, fold the last crease in the opposite direction of the rest to ensure it seals. Repeat with the second piece of prepared parchment and remaining ingredients. Place pouches on a baking sheet.
  5. Bake in the preheated oven for 15 minutes. Remove from oven and allow to sit for 5 minutes before cutting open parchment. The salmon is done when it flakes easily with a fork.


Peanut Butter Thins

Nonstick baking spray
1/2 cup all-purpose flour
1/2 cup whole wheat or white whole wheat flour
1/4 cup rolled oats
1 tablespoon wheat germ
2 teaspoons chia seeds, optional
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/3 cup creamy natural peanut butter
1/3 cup packed light brown sugar
3 tablespoons vegetable oil
1 large egg white
1 ounce bittersweet chocolate, melted (about 2 small squares)

Preheat the oven to 350 degrees F. Line a 9-by-13-inch baking dish with aluminum foil with a 1-inch overhang on all sides. Spray lightly with baking spray.
Combine both flours, oats, wheat germ, chia seeds if using, salt and cinnamon in a medium bowl. Set aside.
Combine the peanut butter, brown sugar, vegetable oil and egg white in another medium bowl. Beat with a hand mixer until creamy, about 2 minutes. Add the dry ingredients and beat on low until a wet and sandy mixture that holds together when squeezed. Turn the dough out into the prepared pan and press into an even layer. Bake until golden, 25 to 30 minutes. Let cool completely. Drizzle with the chocolate. Let the chocolate harden and break into eighteen 2-inch even pieces

Emily Fermin



Bill Gates Warns World About Deadly Epidemic In The Next Decade

December 30th, 2016   admin  Uncategorized   No Comments »


Of course Mr. Gates would make such an announcement after I’ve binge watched FX’s The Strain! The billionaire philanthropist declared the world ‘vulnerable’ to a deadly epidemic. The Bill & Melinda Gates Foundation’s global emergency response team lacks the strength and ability to develop new drugs and vaccines. “I cross my fingers all the time that some epidemic like a big flu doesn’t come along in the next 10 years,” Gates told Britain’s BBC radio. “I do think we will have much better medical tools, much better response, but we are a bit vulnerable right now if something spread very quickly, like a flu, that was quite fatal,” he added. Gates also defended the World Health Organization over the criticism it received from it’s handling of the 2014 Ebola crisis. Despite the lack of funding and support, Gates has hope that the world will overcome any obstacles we face if we can come together and put our differences aside for the sake of humanity.

Article by:
Gerard Gagliano

How to Properly Handle a Holiday Guest Who Suffers From Alcoholism or Addiction

December 22nd, 2016   admin  Uncategorized   No Comments »

The holiday season is upon us and with it comes the insanity known as family. As much as we love them and cherish the times we get to spend with them, it is sometimes difficult to handle loved ones especially those who suffer from alcoholism or addiction. If you’re hosting someone who does suffer from alcoholism or addiction, here are a few things to keep in mind:


  1. Set expectations before the visit or event.

Let your guest know that while staying in your home, there will be rules that everyone must follow. If they don’t, they will be asked to leave. Anita Gadhia-Smith, a psychotherapist from D.C. and Maryland says, “You don’t have to host people who are alcoholics or drug addicts just to be polite or people-please.”

  1. Express the importance of safety

If your guest drinks excessively or abuses drugs, let it be known right away that you will not put up with that kind of behavior. Do not let your guest(s) drive, arrange for a taxi to take them to a hotel if necessary.

  1. Rid your home of alcohol and prescription drugs.

Hide your contents in a locked boxed placed outside of plain view. You may also wish to keep your contents with a friend until your guest leaves. Come up with creative ways to pass the time…not every activity needs alcohol.

  1. Set specific times

Instead of serving alcoholic drinks during cocktail hour at your holiday party, offer nonalcoholic drinks and snacks. This will make it harder for them to indulge.

  1. Consider hosting at a venue

You may want to consider gathering at a restaurant, or any other public place. This allows your guests the opportunity to leave at any time. “Sometimes things start out great and deteriorate quickly,” Gadhia-Smith says.

  1. Always show support

You love them…so of course you want them to seek help if they need it. Starting a simple conversation may make all the difference. Expressing the importance of seeking help when they need it is a start. If you feel an intervention is necessary, some experts say it might be beneficial. It is always a smart idea to consult a mental health professional, and more specifically a mental health professional who specializes in addiction.

We hope this helps you get through to your loved one!


Article by:

Gerard Gagliano


December 16th, 2016   admin  Uncategorized   No Comments »

Mental health services tend to carry stigmas which often deter people from seeking help. It’s not to uncommon for someone to experience mental health issues and leave them unchecked for a prolonged period of time. In doing so, your problems may actually become worse. Below we have put together a list of signs and symptoms to look out for:

-Withdrawal — Recent social withdrawal and loss of interest in others

-Drop in functioning — An unusual drop in functioning, at school, work or social activities, such as quitting sports, failing in school or difficulty performing familiar tasks

-Problems thinking — Problems with concentration, memory or logical thought and speech that are hard to explain

-Increased sensitivity — Heightened sensitivity to sights, sounds, smells or touch; avoidance of over-stimulating situations

-Apathy — Loss of initiative or desire to participate in any activity

-Feeling disconnected — A vague feeling of being disconnected from oneself or one’s surroundings; a sense of unreality

-Illogical thinking — Unusual or exaggerated beliefs about personal powers to understand meanings or influence events; illogical or “magical” thinking typical of childhood in an adult

Nervousness — Fear or suspiciousness of others or a strong nervous feeling

-Unusual behavior – Odd, uncharacteristic, peculiar behavior

-Sleep or appetite changes — Dramatic sleep and appetite changes or decline in personal care

-Mood changes — Rapid or dramatic shifts in feelings


Of course, everything in moderation which means that one or two of these symptoms alone will not determine whether or not you have a mental illness. If you or someone you know, experiences several of these symptoms you may want to seek professional help or encourage someone else to do so. The more we stay aware, the more lives we may save. Suicide is no joke. Those with suicidal thoughts, thoughts of self-harm or harming others need immediate medical and professional attention. Speak up! You would want someone to help you if you were experiencing any of these symptoms. Sometimes just listening to someone will lift a great weight off their shoulders.


Article by:

Gerard Gagliano

the Little Kernel is for Health Conscious and popcorn lovers alike

July 7th, 2016   admin  Uncategorized   No Comments »


Have wonderful snack of movie ready popcorn finger food, but with whole grains, gluten FREE, No GMO and Dairy Free. With no artificial ingredients, popped in olive oil and using only quality ingredients, the Little Kernel is on a quest to bring the best. Prepare your taste buds for their arrival at the frontline of fun with his lineup of adventurous flavors and only 150 Calories.

Order Online Now

While delivering delicious snacks, The little Kernel supports “Generation Rescue Hope for Recovery”, a leading national organization that provides hope, information and immediate treatment assistance to families affected by autism spectrum disorders. Founded by Jenny McCarthy, President of Generation Rescue; dedicated to recovery for children with autism spectrum disorders by providing guidance and support for medical treatment to directly improve the child’s quality of life for all families in need. To learn more about this organization, visit


Article by
Bryan Vallejo

Signature Shake to Make Your Day

June 4th, 2016   admin  Uncategorized   No Comments »

Want a healthy drink to satisfy your day, then give this a try.

Gingery Berry and Oat Smoothie


Reinvent oatmeal by whirling rolled oats, blueberries, yogurt, and ice in a blender. Brown sugar and fresh ginger add an extra pop of flavor.

  1. ¼cup old-fashioned rolled oats
  2. ½cup frozen blueberries
  3. ½cup plain low-fat yogurt
  4. ½cup ice
  5. 2tablespoons brown sugar
  6. ¼to ½ teaspoon grated fresh ginger


  1. Place the oats and ½ cup water in a blender.
  2. Let soak until the oats have softened, about 15 minutes.
  3. Add the blueberries, yogurt, ice, sugar, and ginger.
  4. Blend until smooth and frothy.


By Bryan Vallejo

5 Healthy Breakfasts for Busy Mornings

February 5th, 2015   admin  Uncategorized   No Comments »

Peanut Butter Banana Smoothie      

      Even when you don’t wake up late it can be very difficult to be able to have a complete sit down breakfast of pancakes, scrambled eggs, sausage, with a hot cup of coffee and as side of OJ. Yum! We get hungry just thinking about it. Even so, when you are in need of something quick the possibilities are endless! Here are 5 of the 34 delicious easy breakfasts’ snacks found that are easy, tasty and can be made quickly during those very hectic mornings!

  1. Peanut Butter Banana Smoothie: “Smoothies are a perfect on-the-go snackany time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.”
  2. Fruit and Yogurt Parfait: “One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options.”
  3. Oatmeal Squares: “Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!”
  4. Waffle PBJ-Wich: “Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).”
  5. Egg Sandwich: “Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!”

Article by:
Jennifer Montero

6 Tips for a Healthy Body and Mind in 2015

January 17th, 2015   admin  Uncategorized   No Comments »



Keep your body active every day. No Excuses. If you don’t feel up to going to the gym to exercise, go outside and walk, run or even skip. Move every part of you, being active can help with energy, mind and body health!

Drink water. All day if need be. Really, drink cleaner, filtered water. It’s great for hydration, detoxification.

Massage, Massage, Massage. Get a professional massage OR massage yourself. Massages are not just for spas anymore. They are medicinal. The message of massage is that it sends real time signals to your cells to relax, regroup and regenerate. Send your cells some love with a calming, soothing massage. Your body will love and thank you for it.

Choose your words wisely. Communication and your verbal response to situations can create a window of opportunity or a wall. You set the stage for how others will react to your words by the words you choose to say and how you say/express them.

Exercise understanding and compassion. The next circumstance or situation which makes you upset, angry or sad realize that your emotions are only controlled by YOU. Instead of bursting out in anger, or being sad, stop and try to put yourself in the place of that other person (s) involved in the situation. If there is no “person” accept the hard fact that life always will take you through difficult times. There will be mountains, storms, and much more. Your mindset should be to overcome all the trials and remain a winner.

And Finally;

FIND WHAT MAKES YOU HAPPY! This one is NOT as easy as easy to do as it is easy to say! The true secret is ONLY you can determine what will make you happy. Just you. But to start, you need to disengage, detach and dispose of old patterns. Spiritual and emotional cleansing needs to take place. When you discover your bliss, your health will love you even more.

Article by:
Jennifer Montero