Everything I've learned about avoiding colds and flu

I've been on a mission to uncover what causes and how to prevent  the common cold or the flu. The reason for this quest is that from January 2010 to July 2011,   I was "sick" every 60 to 90 days from some annoying form of an upper respiratory infection.  This was never typical for me and p.s., starting January 2010 I began a new chapter in my life.  This new chapter included a new dream career as a fitness trainer which started to really take off toward the end of 2010. My diet and exercise regime as a result was kicked up a few notches since I was now devoted to being the best I could be.  Why now would I be coming down every other month or so with a cold or the flu?? After a couple of conversations with my ENT doctor and doing my own research I began to make a few changes in my everyday routine and tried not to analyze too much about the WHY.  Here's what I've learned.

• Wash your hands frequently.  I carry hand sanitizer (soap and hot water is preferable but not always practical) in my bag and will use it after I've handled a menu (touched by staff, other customers and seldom cleaned); I use it when I leave the gym, the grocery store, anyplace that I can't avoid touching items and surfaces after numerous other people. 
• Avoid touching your face.  Nose, mouth, eyes, etc.  
• Remember when Grandma avoided a draft at all cost?  I do. Rest in Peace Nonnie. A hundred years ago, doctors would have said that a chill clearly leads to infection.  Today, we're not as exposed to the elements as we were 100  years ago and most of us have a centrally heated home to take shelter in so while that risk has been diminished, recent research says the chill-cold connection is still a factor. Here's why, many of us carry around a subclinical cold infection and that chilling the feet (or any other body part) opens the door for it to become a full blown cold. So stay warm!
• Avoid sugar and simple carbs as they can lower your immune function.
• Eat plenty of antioxidant and antibacterial rich fruits, vegetables AND spices, like cranberries, blueberries, cinnamon, tumeric, oregano, garlic, onions, sweet potatoes, chocolate and red wine!
• 
• Sleep! Get your 7 to 8 hours of rest each night.

Flu season is the end of November through April.  An ounce of prevention is worth a pound of cure!

Be Bold and Don't Worry

Most of my posts are based on a favorite topic that I have then researched using several sources.  Today's post was the reverse. I saw the below article from a source that I read daily.  Every word is worth repeating straight from the source's mouth!

VICTORIA COLLIGAN

Founder & CEO

victoria@ladieswholaunch.com

Be Bold and Don't Worry

I was out socially with a group of very successful entrepreneurs. I raised the subject of “modeling”, in the context of role-modeling success after others. Specifically I wanted to know who they had modeled themselves after to achieve their goals. To my surprise, they expressed in unison that their success was largely based on NOT modeling themselves after anyone, but rather on making creative, “out of the box” choices based on their own intuition.

Pushing them further, I asked them to remember books of famous entrepreneurs they may have read or historical figures they may have turned to. They went on to explain that it was not that they discounted these stories and figures, but rather that ultimately it was their ability to be bold in the process of launching that ultimately led to their success. Additionally, they agreed that it was only when they stopped incessantly worrying about whether they would be successful or not, that they finally achieved their goals. My tip for today is simple:



“Be bold and Don’t worry.”

Feeling Blue?

How do you shift your mood from negative to positive? You may have learned to put on your game face, when inside you're feeling blue. Even though you may be good at that,  probably deep down you really just want to shift your mood.  There are some tried and true strategies for us to keep in our arsenal so that we can shift our mood when needed.  Feeling optimistic and positive about life and the world is important in creating success in your life.

Let's start with what NOT to do:

• Complain - this turns you into a victim and turns solution thinking into powerless thinking.  Just don't do it.
• Gossip - saying negative things about others that you wouldn't say to their face reflects poorly on you.
• Yell - yelling is a symptom of anger and fear so force yourself to lower your voice and regain control.
• Over-indulge - eating, drinking, or drugs only provide a temporary escape not a solution to a problem.

Ok, on a more positive note, here's what YOU CAN DO to shift your mood:

• Smile - experts say that even the gesture of smiling and curving your mouth up can shift your mood!
• Move - get some exercise to release serotonin.
• Write - journaling moves out the busyness of your mind chatter, providing serenity and inner calm.
• Sing -  just sing 
• Dance - dance is a proven antidepressant. Studies show dance boosts happiness and benefits overall health. Don't wait to feel good to dance.  Dance to feel good!! 
• Breath deeply - Oxygenating your lungs and your body is calming, improves the detoxification process, relieves anxiety, and lowers blood pressure 
• Create - research has shown that being creative alters us by improving our mood, self esteem and socialization. 

End of Season Sale!

On organic cherries!  $1.99 per pound at DeKalb Farmer's Market.  Previously $4.99 per pound.   I may have gone overboard on the amount I purchased today but Hey! I hear they freeze well.

Here are seven good reasons to eat cherries:

Great anti-inflammatory! One of nature's most powerful anti-inflammatories, which means they're beneficial for many different conditions (inflammation is a hallmark of most disease from colds to cancer).

Arthritis Benefits! Due to their, you guessed it, anti-inflammatory properties.

Heart Health! Lowers inflammation, body fat, and cholesterol.

Cancer Protection! Due to their high level of an antioxidant called cyanidin. Cyanidin is an important free radical scavenger that promotes cellular differentiation, an important process in the body's fight against cancerous cells.

Memory Booster! Anthocyanin has also been shown to improve memory.

High in Beta Carotene! Cherries contain 19 times more beta carotene that blueberries or strawberries!!!!!

Sleep Aid! Cherries contain melatonin, a hormone that regulates the body's sleep cycles.

Good News Bad News

I have been posting very infrequently as of late.  I'm always encouraged when I speak with someone who mentions reading my posts and then feel bad that I haven't been posting every day or even every week.  That's the bad news.  The good news is that since starting my fitness business and my blog in May of last year my business and client list has grown tremendously.  That means I'm spending more time with clients and less time at my computer.  But I love researching and posting about health and fitness topics so I am not giving up my blog! Just slowing down.

Here are 4 simple diet tips to stay healthy and keep Father Time from gaining a foothold.



Eat Healthy Fats!


They help prevent memory loss (among other things - like youthful, dewy skin). It's the Omega-3 fatty acids that are the brain's building blocks.  Without them your brain becomes weak, and brain function (memory) suffers. Here's the recipe for getting enough Omega-3's:

• Eat 3 1/2 ounces of wild salmon plus 3 1/2 ouces halibut, herring or sardines each week
• Add 2 tablespoons of ground flaxseed to cereal,  or shakes daily
• Garnish your salad with 1 tablespoon of walnuts
• Have 9 to 12 almonds 4 times a week
• Cook with olive oil
• Reduce your consumption of refined and processed foods 

Eat Whole Foods!

The opposite of whole foods is processed food (food that comes in a bag, box or obtained from a drive thru window).  Packaged foods are high in sodium which increases blood pressure while fresh fruits and vegetables lower blood pressure.  In addition to packaged, high sodium foods increasing blood pressure they also lower your body's potassium (potassium also lowers blood pressure).  The combination of a high sodium diet and too little potassium in your diet increases the toxic effects of excessive salt intake. This double whammy is worsened when the kidneys try to flush out the salt causing you to lose even more potassium. All this imbalance damages blood vessels and drives up blood pressure.

The fix:

• Limit sodium consumption to 1,500 mg per day and eat seven to nine servings of fruits and vegetables daily. 

Eat Animal Protein!

It's full of B-12, which is essential for energy, helps regulate your metabolism, energy production and helps maintain a healthy brain and nervous system. 

The recipe:

• Have two servings of fat free milk or nonfat yogurt or other nonfat dairy products
• Have 3 or 4 ounces of lean protein daily. Fish, clams, oysters, beef, pork, chicken are all good sources of B12

Take a "Bio-available" Multi Vitamin!

You won't be able to get enough of certain vitamin and minerals from food alone.  Examples are manganese and copper. These help prevent joint pain by maintaining joint cartilage and flexibility.  Beef, nuts and spinach are good sources but again you'd have a hard time eating enough of these foods to get all you need.

Healthy Diet equals Healthy Skin

I was on line trying to determine which night cream to buy next.  I want one with hyaluronic acid, some retinol would be good too.  Finding the perfect, least expensive moisturizer has been a quest for quite a few years. I've tried many otc creams and also have used prescribed Retin A for many years. But the quest never ends.  So while looking for something that matches all of my criteria I came across an article in Everyday Health "The Healthy Diet-Healthy Skin Link".  If you believe you are what you eat then you might also believe that the skin is the window to the entire body.   Makes sense.  Healthy skin is basically avoiding the foods (saturated fats, processed foods) we know are bad for us and eating the foods we know keep us healthy.  But let's drill down to a few specific foods that promote glowing, healthy skin:

Blueberries show up in most eating healthy articles.  They are rich in vitamin C providing the antioxidants that help fight the signs of aging skin.

Fish that are rich in omega-3 fatty acids such as salmon. While you want to cut fat from your diet you need some fat. Without it your skin will suffer.

Whole Wheat breads and pasta are smart food for the skin. They are the healthy alternative to refined white bread or pasta that create a spike in your insulin which is not good for the skin.  The fiber in whole grains promotes healthy digestion. Digestive problems is reflected in unhealthy skin.

Water! Of course. There are molecules in the skin that actually bind water and "plumps" the skin.  Dehydration provides the reverse affect.  Sugary beverages aren't the same as they can cause insulin levels to rise and then fall dramatically.

Green Tea is my morning beverage of choice. You get a double whammy with green tea as it provides antioxidants which fight the effects of aging and it also keeps you hydrated. Anytime is a good time for a cup of health giving green tea

Low Fat Yogurt made the list for it's "healthy" bacteria which are beneficial for digestive health.  Digestive health can improve skin conditions such as rosacea or skin inflammation.

Sweet Potatoes give you a healthy dose of vitamin A (retin "A").  Vitamin A reduces wrinkles and other signs of aging.

Broccoli and other green vegetables help fight fine lines. The richer the color of veggies and fruits, the more likely they are to contain the nutrients you need for a healthier diet.  Broccoli provides more vitamin A and C,  and both of these vitamins help fight fine lines and wrinkes.

Avocados are almost perfect for enhancing your skin.  They have the healthy fats, vitamins A and C, and fiber.

Vitamin D slows skin aging.  It isn't found in abundance in the diet but you REALLY need it for healthy skin (not to mention it helps your body absorb calcium to keep bones strong!) You can usually get enough through sun exposure but healthy skin and sun exposure seem like a huge oxymoron! "Synthetic" Vitamin D may be toxic. Synthetic vitamins are difficult for your body to absorb and end up being stored in fat.  Bioavailable D3 and other vitamins can be found on  drmercola.com or defensenutrition.com.  I trust both of these whole and bioavailable products.

"Our Muscles Have The Ability To Grow and Get Stronger From Birth Until We Die." Mime Nelson, Ph.D.

It's never too late to get the body your want.  The body you "had" is still there just waiting for you to let it out! Or better yet the body you never had is there just waiting to take shape!

There are three primary components to being fit at any age.  Diet, cardiovascular exercise and strength training.  As a personal trainer I spend most of my time with clients working on their strength training program.  I incorporate diet and cardiovascular exercise into our overall plan but these two components are ones that each individual manages daily.

Doing some form of cardiovascular exercise 30 minutes a day is recommended. A diet rich in lean protein, fruits, vegetables and lacking in processed foods is key to optimal health. But let's talk about strength training and its benefits - as there are many.  Strength training can be the means to an end if you  want to change your body's shape.  But it is so much more! Let's take a look at the many benefits of strength training:  

1. Increases metabolic rate which increases calorie burning (the stronger the muscle the more energy (calories) it burns even while sleeping) 
2. Increases bone density (helping to prevent and reverse osteoporosis)
3. Strengthens tendons and ligaments protecting our joints from injury
4. Improves posture which increases mobility
5. Increases strength and endurance improving our work, favorite sports and day to day activities
6. Strong muscles have more protein stores to make antibodies which combat germs and cancer cells that enter our bodies everyday
7. Improves balance (strong core and leg muscles stabilize us)
8. Reduces blood pressure and cholesterol levels
9. Last but not least you feel and look good which can't help but build confidence!

What are you waiting for? What's not to love about strength training?

Vegetable of the Day!

I'm such a fan of Dr. Oz who recently highlighted 3 "vital" vegetables for women.  Butternut Squash, Brussel Sprouts and Avocado. Two out of the three of these were vegetables that I haven't seen on any of the publicized "super" foods lists.  It made me want to dig deeper into "a" vegetable rather than list many.  So today the focus is on . . . . .

Butternut Squash  

Dr. Oz offered up Butternut Squash as vital for vision because of its abundant vitamin A.   Vitamin A is a powerful antioxidant that is great for not only vision. . . . . . but skin, preventing inflammatory diseases such as arthritis, lowering cholesterol levels,  the prevention of lung cancer, artherosclerosis, diabetic heart disease, and more.  Not bad.   One cup of butternut squash contains only 63 calories and almost 150% of your daily recommended amount of Vitamin A .

In addition to Vitamin A, 1 cup of butternut squash contains 32% of your daily recommended amount of Vitamin C.   We probably all know the role that Vitamin C plays in slowing the rate of free-radical change.  It's those nasty free radicals that dry our skin and damages the collagen causing  fine lines and wrinkles.   Research also suggests that Vitamin C may reduce sunburn caused by ultraviolet B radiation and prevent the consequences of long-term exposure which can lead to skin cancer. 

That's not all. . . . butternut squash offers fiber (6 gms),  potassium, manganese, omega 3 fatty acids, several vitamin B's and copper.  It's no wonder Dr. Oz's opening comment on this segment was "I believe vegetables are as powerful as drugs."  I'm with you Dr. Oz!

P.S. I viewed pictures of butternut squash and most of them were accompanied by recipes.  I was excited at the many many recipes and variations there are to preparing a butternut squash -  from sweet to savory.     

I Don't Make This Stuff Up.

I have a wonderful doctor that I've been going to for a loooong time and he once said to me "if it doesn't hurt and may help, let's do it."  That has always stuck with me so it is in that context I present to you.

The Ultimate Antioxidant - Grounding With Mother Earth baby! Can you dig it?

Recent research has shown that your immune system functions optimally when your body has an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth. Electrons from the Earth have antioxidant effects that can protect your body from inflammation and its many well documented health consequences.

The Earth maintains a negative electrical potential on its surface (not to be confused with direct or alternating currents present in our homes and environment!) . When you walk, sit, or lay down on the earth's surface, the electrons are conducted to your body, bringing it to the same electrical potential as the earth.  Living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health.

So the Earth is a natural source of electrons which are essential for proper functioning of our immune systems, circulation, and may actually be the most effective, essential, least expensive and easiest to attain antioxidant.

grazin in the grass is a gas baby can you dig it. . . .

Are you being served?

By yourself that is.  Change and transition can be difficult yet necessary for growth and the key that keeps us moving forward.  I believe it was Einstein who said "insanity is doing the same thing over and over again and expecting different results."  He was a pretty smart guy.

What makes change and transition difficult is the fact that we have to call on a drive within us to push through discomfort, letting go of familiar habits and strategies that no longer serve us. Many times these routines have been with us for so long that we feel lost or out of balance without them.

The good news is that human beings have an innate ability to adapt to change.  We only need to embrace that part of ourselves  and in the words of Nike "Just do it!"  Whatever it is, however inconvenient it is, just do it. Start with small changes and see how it feels.   Start eating breakfast, spend more time shopping for food and preparing your meals, make time to exercise, change your exercise routine. Start with asking the question, why am I still doing the same old routine when it no longer works for me?

And most importantly keep pushing through the discomfort and know that discomfort is usually a sign of the next big breakthrough. You can do it!

Another amazing and overlooked SUPER FOOD!

Mushrooms!

There is so much to say about this no fat, no cholesterol, low sodium, low carb, low calories, high fiber, high protein food. And as if all of the above wasn't enough it is an amazing "super food!" I attended a luncheon recently in which Tracey Stuckrath, a certified meeting planner, spoke to us about her company "Thrive!" She plans meetings with a passion for healthy, sustainable food.  With Tracey's company you can count on delicious and healthy food.  What a combination! But back to mushrooms. . . part of her presentation was about, you guessed it, Super Foods! and mushrooms made her list.  I was surprised as I really didn't know too much about the health benefits of mushrooms so between Tracey's presentation and a great recipe I recently saw on preparedbypaige I decided to do some research on mushrooms.  If you grocery shop you know there are numerous types of mushrooms. All different shapes and sizes and prices.  The nutrient levels vary from types but a shroom by any other name is a shroom and it classifies as a Super Food! So indulge!

• They are rich in antioxidants. Most noticeably, selenium.  Good news for women and men. Selenium is a powerful mineral and antioxidant that helps save your skin from sun damage and may help to prevent skin cancer. In addition, it helps maintain skins elasticity. Men! Male professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent.
• They have more potassium than a banana or a glass of OJ and it is potassium that helps lower elevated blood pressure and reduces the risk of stroke.
• They contain the 5 B vitamins thiamine, riboflavin, niacin, pyridoxine and folate.  
• They contain a high amount of beta-glucans. These substances help to keep immune cells in a state of vigilence, guarding against diseases

I'm afraid I will lose you if I continue to list all of the benefits of the many vitamins and minerals contained in mushrooms.  So here's the bottom line: Mushrooms provide our bodies with the nutrients, proteins, minerals, and vitamins it needs to generate energy and repair cells. They are one of The most remarkable elements for a healthy immune system.

For max affect eat 1/2 Cup a couple of times a week. And for a double bonus cook your shrooms in wine for an extra antioxidant punch and an extra dose of deliciousness.


Click Here for an interesting article which breaks down each type of mushroom and their therapeutic value.  Worth a read. Enjoy!

Get Clean Inside and Out!

How many of us store food in plastic containers, drink bottled water from a plastic bottle? Or, buy chlorinated products such as white paper towels, white coffee filters? Or, buy farmed fish? Or, think nothing of using chemical compounds to clean your house or car?  I have to count myself in on some of these.

I truly will not buy certain foods unless I can get the organic version because I want to minimize my exposure to pesticides and other chemicals.  But what about the other things in my home that I may not consume but are harmful just the same.   I need to rethink some things.  I've listed below some of the biggest hormone offenders that could be in your home:

BPA "Bisphenol A: These are chemical compounds added to plastics to make them durable.  Most commonly found in linings of food containers, beverage cans, some baby bottles, and drinking bottles.  Side effects can include risk of breast and prostate cancer, infertility, insulin resistance to name a few.    This is an easy fix - store food in glass containers, drink from stainless steel water bottles and just say no to canned food.

PCB's "Polychlorinated biphenyls: These "endocrine disruptors" are chemicals that were used as coolants and lubricants in electrical equipment.  Because of evidence that they built up in the environment and caused harmful health effects, they were actually banned in the US in 1977. However, they are persistent in our environment still so certain freshwater fish and farmed salmon have PCB's in their system.  Here is a great site that lists safe fish (plus so much more).

VOC's "Volatile Organic Compounds": I posted on VOC's several weeks ago and have since found that products like vinegar, baking soda, olive oil and lemon juice are all I need to clean my house.  VOC's are chemical compounds emitted as gases by innocent everyday products such as paints, cleansers, solvents, air fresheners, dryer sheets and dry cleaned clothing.  This too is an easy fix - switch to all natural products such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.  For example, put baking soda in a drain, follow with white vinegar and see what happens.  Try cleaning your hard wood floors with a mixture of vinegar and water followed by a mixture of olive oil and lemon juice. Check out this post, Invasion and Tidbits , they will help you shift from chemical to natural products for the home.

Chlorinated products: You know the ones I'm talking about - white paper towels, white paper napkins, white coffee filters.  They look so clean and pure.  But here is the skinny on these bad boys. The EPA found that dioxins (the by-products of the industrial processes involving chlorine are 300,000 times more carcinogenic than DDT (a synthetic pesticide now BANNED in the US).  The fix here is use cloth napkins, kitchen towels and buy a french press for your coffee. No filter required.  Look at labels and buy "chlorine-free or PCF free." Your hormones will thank you.

Why you don't want to diet without exercise.

The short answer is that you want to maintain your physical strength while dieting.

If you're dealing with too much body mass you probably think that any weight loss equals loss of fat and that's a good thing.  But that is not necessarily true.  Add in the potential loss of bone or muscle mass. Not to mention decreased physical stamina and balance that comes from diet and calorie reduction alone.

The combination of diet and exercise keeps you strong, builds muscle and bone mass.  These are important components of overall health whether you are at your ideal weight or you need to drop some pounds.

Maintaining and/or increasing your daily functionality at any age is important.  One of the first things I hear from my clients is not "I love the way my arms are looking" but I can't believe how much stronger I am and how much more stamina I have to do the things I love.

So if you're reading this and are enjoying good health without an exercise program, or you're sticking to a diet and enjoying shedding some lbs - kick it up.  Be the best you can be and start moving. Walk, bike, dance, consider starting a strength training program with a fitness trainer.  You will learn proper form and can be assured of a full body workout.  Not to mention, you will have made a commitment to meet someone one and exercise X number of days a week.  You will see results with exercise and commitment.

Cherries are Coming!

I can't wait.  There is really only one thing not to love about cherries.  They need lots of pesticides to get them to market.  So for me organic cherries are a must.  Enough of the bad news.  Here's why I love cherries (goes without saying they are deliciously sweet and tart.)

• They are a rich source of vitamin C
• They are a rich source of potassium
• They are a rich source of "boron". Boron is a mineral that plays an essential role in bone health, especially for women.
• They are a powerhouse of anti-inflammatory nutrients.  Science indicates that inflammation contributes to diseases such as heart disease, arthritis and obesity. 
• The "anthocyanins" (it's what makes cherries red) in the skin of the cherry has been known to relieve pain more effectively than aspirin. 
• For you runners - cherry juice is a great workout recovery drink because of its anti-inflammatory and antioxidant capacity which reduces muscle damage and pain

I keep waiting to see them in the store.  Any minute now. Can't wait!

Some things are worth repeating - "set goals"

One of my posts several months ago was "Success always comes when preparation meets opportunity." In other words - set goals. You can't achieve success if you're not moving towards a goal.   Set your ultimate goal and then break it down into less overwhelming mini-goals. If your goal is to lose 30 lbs. set a mini goal to lose 2 lbs in two weeks by adding an extra day of cardio and reducing your calories by maybe just giving up bread for a week.  Your body will no doubt adapt to those small changes with weight loss.

Before you set your goal make sure it is a goal that YOU want for yourself.  Not what society or your family and friends want for you but what you want for yourself.  I'm 5'3" and weigh 125 lbs.  I'm always working to reduce fat and tone muscle but I do not want to change my dress size or look really thin.  I personally think mature women look better with some curves. Maybe you can pull skinny off when you're 18 but I'm uh,  not 18 :-)) Point is, society may dictate I weigh 110-115 based on my height but that's not what I want.

Secondly, don't think that once you've set your goal and you fall short of perfection,  you therefore have failed.  If you don't accomplish your goal exactly on schedule, so what?  You just get right back on the wagon and keep your goal the ultimate target.  Don't, I repeat, don't give up just because you fell off the wagon.

Lastly, be realistic about your goals.  If your goal is to lose 35 lbs. so that you weigh the same as you weighed when you got married or graduated from college or any other milestone that is forefront in your memory, maybe that's not realistic.  Maybe that would not fit into your lifestyle today so don't set yourself up for failure.  A goal to feel good and look good and maintain a healthy state might mean only losing 20 lbs. not 35.

Goals provide direction.  The next step is to simply take action.

Even if you are on the right track, you will get run over if you just sit there. 
-Author, Will Rogers

Don't buy organic if the health value doesn't match up.

I occasionally run into someone who doesn't appreciate or maybe understand the value of organic.  There is a bit of a blank stare. But I understand that as it's only been a few years ago that I started to understand why choose organic. When I started with my blog I began to read more and more about the health benefits, the environmental benefits and the economical benefits of  local, organic, sustainable farming and food. 

So now I get it.  I'm a convert.  I'll go without before I buy non organic strawberries or cherries or other foods that require higher amounts of pesticides to get them to market.  But what if there are foods that are relatively pesticide free even when conventionally grown?  Am I going to hold out for the organic version and pay more - no way!  I posted a few months ago about the "dirty dozen" or foods that you really need to pay a little more for the organic version.  Today my post is the 12 foods that rank as the most pesticide free produce.  So save a few bucks and opt for the conventionally grown version of these:

Onions

Pineapple

Asparagus

Eggplant

Avocados

Mango

Kiwi

Cantaloupe

Watermelon

Cabbage  

Sweet peas 

As a reminder I've also listed the foods that you really want to splurge and buy the organic version:

Grapes

Cherries

nectarines

Strawberries

Potatoes

Spinach

Blueberries

Peaches

Kale/Collard Greens

Sweet bell peppers

Apples

Celery

Power to the Honey Bee!

Not too long ago I did a post on raw, organic honey as a super food.  In it's raw state it maintains its richness in antioxidants & antibacterial qualities plus enzymes that help with digestion.  I also mentioned that Australia's medical profession uses it for wound healing.   The wound healing was a plus but I really didn't elaborate or dig deeper. . . . . until last night.

I roasted some pecans in a large pan with a handle as opposed to the usual baking sheet which was housing my chicken.  I pulled the pecans out of a HOT oven and decided to sample one to make sure it was toasted just right and decided they needed another 5 or so minutes.  I guess it was the sight of the usual friendly handle that made me forget it had just been pulled out of a HOT oven and I grabbed the handle to put back in the oven. Needless to say the pan ended up on the floor with the pecans everywhere.

For hours I alternated putting my hand under running water, holding a baggie with ice (FYI - not supposed to use ice on a burn), putting my hand in water and vinegar (the ph in vinegar neutralizes the skin and draws out the heat), even tried lavender oil (forget why that helps but I was trying everything I had on hand) I'm sure all that helped but my hand was still on fire hours later.

Decided to google burn wound "healing" and up popped honey (raw honey of course as the processed kind loses its healing properties.)  I immediately lathered honey on my hand and I am not kidding when I say within minutes the pain subsided completely.  Ahhhhh such relief.  If you've never had a burn trust me when I say they are painful.  This morning my hand is sticky and maybe still a small sense of what happened but basically it's business as usual.

Not that I wish anyone will need honey for anything other than pure enjoyment but Trader Joe's carries their own brand of raw, organic honey.  It's great.  You can find it at Whole Foods and Kroger as well but you'll pay a few dollars more.  

Power to the Honey Bee!!

Spice up your workout with Kettle Bells

Keeping your work-outs fresh and challenging not only keeps you interested but keeps your body and muscles on their game.  Kettle Bells are iron balls with a handle, and if you're looking for something to jump start your exercise program, pick up a couple.

They originated in Russia and have spread throughout the world. They're great for increasing your functional strength which transfers to better daily life or athletic enhancements. AND in most kettle bell exercises the all important CORE is highly involved.

Let's start with one of the basic kettle bell exercises - the SWING.  It develops the lower back, hamstrings and shoulders.   Three muscle groups in one move. You gotta love that!

Stand with your feet slightly wider than shoulder width.  Hold a kettle bell in both hands; let it hang down in front of you. Using perfect "squat" form bend you knees so that the kettle bell hangs between your legs. Keep your back and arms straight, and swing the kettle bell up away from you until it finishes directly above your head. Control it back down to return it in between your legs. Complete 10 to 15 repetitions. A couple of tips - drive up with your legs and use the momentum of the upward swing of your arms to complete this move.  At no time should you use your lower back to initiate the swing and you want to keep your arms straight throughout the move - no bending the elbows.

To Eat or Not To Eat!

And the answer is - of course! One must eat and eat often.  Clients frequently ask me if they should eat before a work out and/or how long after they workout should they eat.  There was a school of thought (I believe back in the 90's) that you should work out on an empty stomach so that you burn more calories.  Turns out that's not true.  Your body needs glucose for fuel (in addition to those fat stores). If you don't have any blood sugar available, your body will eat the muscles' glycogen. Plus low blood sugar will make you tired and sluggish during your training session.

Best to have a light meal approximately 45 minutes before your workout.  You'll have more energy for your workout, more endurance to work harder which will burn more calories, and improve muscle tone. After your workout there is approximately 45 to 60 minutes that your muscles absorb the most nutrients, and glycogen is replaced the most efficiently.  So it's just as important to eat something immediately after a workout.  Something with both protein and carbs - like yogurt, protein shake or peanut butter and banana.

Think of your body like a car.  You wouldn't (couldn't) run a car on a empty tank and your body is no different. Fill it up with premium food AND just like you wouldn't keep putting fuel in your car's tank once it's full , learn to also keep your metabolism stoked by frequent small meals so that you do not overeat.  Your body will thank you and the reward will be a sleek, smooth running machine.

Are you good at "letting go?"

Sometimes something catches my eye that captures my thought and I ponder until I get it.  This happened recently when I ran across, quite accidently,  inspirational words from Buddha,  "The Greatest Meditation is a Mind that Lets Go." Huh?

At any given moment I'm thinking of what I need to do, what I want to do,  but the need stuff is getting in the way of the want stuff. Oh, and then a thought crosses my mind of some past transgression or hurt that I wish I had said this or handled this way. Ahhhhhggggggggggg!!

So the process of "letting go" seems very liberating to me.  Here's why. It brings us into the present moment, and confirms that there is nothing we need to get and nowhere we actually need to go beyond the "now".   When your mind is clear you're not influenced by events and emotions of the past but trusting what makes "perfect" sense in the moment, regardless of the outcome.

Letting go clears your mind allowing you to trust and invest in your ability to live in the present and increase the odds that you will make decisions that are right for you.   So learn to let go by meditating, taking a deep cleansing breath, reboot, get in the now and trust you are exactly where you need to be at the moment.

“If you let go a little, you will have a little peace. If you let go a lot, you will have a lot of peace.”