Before You Eat

Before you reach for that donut, piece of pizza, or bag of potato chips, ask yourself why you are reaching for that food. Are you really hungry (how long has it been since you last ate)? Will you really enjoy the food (or will you feel guilty)? Or are you reaching for that food because you are bored, depressed, or discouraged?

If you find yourself reaching for food for the wrong reasons, consider the following alternatives:

*Make sure you're not thirsty instead. Sometimes we mistake being thirsty for being hungry. Sip a glass of water and wait 20 or 30 minutes to see if you are still hungry.

*If you are truly hungry, eat! Make sure it is something healthy and nutritious for your body. Fruit, vegetables, lean protein, whole grains, or beans.

*If you have already had a meal and want to eat a snack, choose your snack carefully. Popcorn, some fruit and cheese, celery with peanut butter, or baby carrots are all good choices.

*When you eat, make sure you arrange your food on a plate. That way you can see exactly how much you are eating eliminating mindless snacking.

*If you are eating because you are bored, find something else to do. Go for a walk. That is not only better than eating, it is a wonderful aerobic exercise that makes you feel better all over. If you are stuck inside the house, listen to your favorite music, read a good book or take a long, bubble bath.

*If you are eating because you are depressed, call a friend or family member to talk it out. Sometimes just talking about your problems can help sort them out.

Remember, if you are reaching for food, not because you are hungry, but for some other reason, you will only feel worse afterward. Listen to your body. It will tell you when you are hungry.

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Calorie Counting

If you are trying to lose weight, you will always hear the statement, "You must decrease your calorie intake to lose weight." So, you try to live on celery and diet soda and then wonder why you can't stick to it! Yikes!

That is not the way to lose weight. Is it possible to lose weight without calorie counting? Yes, you CAN lose weight without counting calories. There is no magic involved - just sensible, easy steps anyone can follow.

Most of us have tried dieting at one time or another and failed. The main reason we cannot stick to diets is the feeling of deprivation that accompanies them. Cutting back drastically on food causes irritability and frustration and results in a slower metabolism, causing your body to hold onto fat, making it that much more difficult to shed pounds.

When you starve yourself, your body will trigger cravings for the nutrients it needs. These cravings will cause you to start binging on the foods that you have been avoiding. You then find yourself in a vicious cycle of starving and binging that is dangerous to your health and can lead to serious eating disorders.

HOW TO LOSE WEIGHT WITHOUT COUNTING CALORIES

There are simple changes you can make in your daily lifestyle that will allow you to lose 1 to 2 pounds per week without counting calories. You will also be increasing your metabolism rate, improve your fitness level, and improve the quality of your life and health.

Before you start incorporating these changes into your daily routine, make sure you DO NOT add to your current daily food intake. You may be tempted to increase your eating because you will be more active. If you do that, you will cancel out any weight loss efforts.

*Drink lots of water. Strive for 8 glasses a day. Water flushes toxins out of your body and revs up your metabolism.

*Eat a large nutritious, protein-packed breakfast. This will rev up your metabolism and make it easier for your body to burn fat.

*Walk! Every day, take a walk, inside or outside, alone or with a friend. Walk as briskly as you can and swing your arms. Breathe deeply. You will start to feel better almost immediately. Shoot for a mile a day. The more you walk, the easier it becomes and the more you will want to do it.

*If you work in an office, use the stairs instead of the elevator. Park your car in the farthest parking space from the building. Get up and walk during your break instead of sitting down and eating a snack.

*If you have access to an indoor swimming pool, use it several times a week. Swimming, along with walking, is an excellent aerobic exercise that gets your heart pumping and revs up your metabolism.

*Go bicycling with your kids. Bicycling is another aerobic exercise that provides fun, relaxation and quality time with your family. Ride your bike to work! If you cannot bicycle outside, try a stationary bike. Watch TV or listen to music while you pedal.

*Take up a new hobby. Anything that will keep your hands busy and your mind off of eating such as crocheting, latch hook, knitting, working crossword puzzles or jigsaw puzzles, reading, etc.

*Take up gardening; mow the grass, rake leaves, plant flowers, etc.

*If you want to increase your weight loss, serve yourself smaller portions at mealtime. Eventually, you will need less in order to feel satisfied.

As you can see, it IS possible to lose weight without counting calories. By following the tips listed above you will not only have more fun, you will be living a healthier lifestyle.

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What's All The Fuss About Fiber?

Eat more fiber! That's what the National Institutes of Health, the American Heart Association, and the American Dietetic Association all say we should do. Yet, if you're like most Americans and you're eating white bread and French fries instead of brown rice and broccoli, or drinking apple juice instead of eating a fresh apple, you're probably getting only half the amount of fiber you need every day. And if you're not getting enough fiber, you're missing out on a whole bunch of health benefits. So what exactly is dietary fiber and why is it important?

Fiber is good for your digestive system and so much more! Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Unlike fats, proteins, or carbohydrates in the foods you eat, your body does not break down, digest, or absorb fiber. Therefore, it passes relatively intact through your stomach, small intestine, colon, and out of your body. It might seem like fiber doesn't do much, but it plays several important roles in maintaining your health. In addition to helping your digestive system run smoothly and supporting long-term colon health, a high-fiber diet can also aid in weight loss—and may even help lower cholesterol and help control blood-sugar levels.

So how much fiber do you need every day? Strive to meet the recommended dietary intake for adults, which is 25–35 grams a day, and get the fiber you need by eating a variety of plant-based foods daily. Good choices include oatmeal, beans, berries, nuts, dark, leafy, green vegetables, and whole grain breads and cereals.

If you know you are not getting enough fiber through your diet, consider taking a high quality fiber supplement such as: Shaklee fiber plan tablets, Organic Fiber Advantage Chewy Apple Cinnamon Bars, or Shaklee Fiber Plan Mix, which is also an excellent source of Vitamin C. Fiber supplements are also great, because having plenty of fiber helps you flush toxins out your body, which is something we all need!

To Your Great Health!!

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Healthy and Active

Being physically active doesn't mean visiting a fitness club to walk on a treadmill for an hour. You do not have to stick to an impossible exercise regimen in order to be healthy and active. You can find ways to incorporate physical movement into nearly everything you do.

TIPS TO GET ACTIVE

• If you have children, find activities that the whole family can enjoy. Being active is much more fun if you can involve the whole family. Try hiking, biking, basketball, roller-skating, or walking through the zoo.

• Spend some quality time with your children by playing outside with them. Play on the swing-set, play ball, jump rope, or race them to the corner! Include them in activities like washing the car or walking the dog.

• Instead of taking the kids out to dinner and/or a movie, go to the local swimming pool or park. The whole idea is to focus on fun, not boring exercise.

• If you are on vacation or spending a day at the lake, instead of stretching out on the beach and reading a book, take a swim, rent a boat, or go water skiing. Run through the sand.

• Turn off your TV and hide the remote. Replace your TV time with an enjoyable walk, play with your kids, or work in your garden. Gardening is excellent exercise and provides a terrific range of movements for your body.

• The next time you go shopping, park at the far end of the parking lot and walk, or better yet, park the car a few blocks away. If your destination is close to home, forget the car and walk. NEVER use drive-thru windows.

• Whenever you are in a building that uses elevators, take the stairs instead. Walk as quickly as you can. Instead of sitting down and taking a coffee break at break time, take a few trips walking up and down the stairs. You can sit down at your desk after your break. Stair climbing is a wonderful strengthening exercise for your legs.

• Put more vigor into your house-cleaning chores. Stretch out your arms and legs as much as you can when you dust those high places. When you vacuum, switch hands every so often to give both arms a workout and take long lunging steps to stretch out your legs.

• Get rid of the riding lawn mower. Use a push mower. When you mow, move at a quicker pace than usual. The extra exertion will give your heart a good workout.

• Rake your leaves the old fashioned way. Use a rake. If you have children, pile up the leaves and jump in. Rake them up again!

Wow! Just look at all the ways to incorporate movement into your everyday life. Try to see how creative you can be. The rewards will be a healthier, happier you.

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Tips for Losing Weight

There are a thousand and one ways to lose weight, maybe more. Yet, losing weight and keeping it off is very difficult for most people. You either can’t lose weight or you lose weight but gain it all back.

Going on fad diets, crash diets, low-carb diets, and/or any other very limiting eating plan does not work for the long haul. Most of these types of diets are unhealthy or even hazardous to your health.

There are some very basic, very easy steps you can take not just to lose weight but to feel better. Enjoying life is about feeling good and being healthy. When your body is healthy, you feel good. When you feel good, life is good.

TIPS FOR LOSING WEIGHT

*DRINK WATER. One of the easiest, cheapest and most effective weight loss tips is simply to increase your daily water intake. Drink lots of it, at least 8 glasses per day. Drink it hot or drink it cold. Sipping it throughout the day is more beneficial than guzzling 8 ounces at a time.

What makes water so beneficial to our bodies? Water flushes harmful toxins out of the body by moving fecal matter through quickly and thoroughly, speeds up the metabolism, and makes it easier for the body to burn fat, lose weight and fight off disease.

When you first start increasing your intake of water, you may feel bloated for the first couple of days but that will improve once your body moves the stored-up fecal matter and other toxins through and out of your system. Adding a couple of slices of lemon or a little lemon juice to your water not only gives it a little flavor but is an additional aid in cleaning out your system.

*EAT A BIG, HEALTHY BREAKFAST. Most people think that if they skip breakfast it will help them lose weight. Actually, the opposite occurs. If you deprive your body of food in the morning, your body will shift into starvation mode and burn fewer calories, resulting in a slower metabolism.

The secret to successful weight loss is to get your metabolism revved up first thing in the morning. The only way to do that is to eat a healthy breakfast. Not only does skipping breakfast lower metabolic rate, it lowers blood sugar levels. Low blood sugar levels lead to feeling very hungry, tired, and overeating during the rest of the day.

Make sure you eat a healthy breakfast within one hour of rising. This will jump-start your metabolism and put it in hyper-drive for the next three hours. The best breakfast contains lean protein and complex carbohydrates like oatmeal and/or other whole grains.

*EAT SMALL MEALS. Eat five small protein-rich meals every three hours throughout the day. This keeps your metabolism moving and helps your body maintain a stable insulin level. This consistency prevents the body from releasing excess insulin and storing fat. Your body, instead, uses the energy right away, helping you to lose weight.

Since eating actually increases your metabolism, eating regularly every few hours will keep your metabolism at its most efficient. Every time you eat, your body expends energy to digest, absorb and store the food. Therefore, the more you eat, the more your metabolism revs up and the more fat your body burns.

*MOVE YOUR BODY! To burn calories, any kind of movement, whether it's walking, climbing stairs, dancing, or mowing the lawn, will help enhance your body's ability to burn fat and increase your metabolism. Increasing your metabolism will, in turn, help you lose weight faster.

Power walking, jogging, running, elliptical training, bicycling and swimming are excellent aerobic exercises that force your body to burn a higher percentage of calories from fat. These types of exercises, consisting of smooth and continuous movements, contribute many outstanding benefits to the human body without risking injury or stressing it.

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How to Live Longer

Because of better education, technology, and improvements in medicine, the expected life span has increased greatly in the past twenty years. Yet, the incidence of cancers, heart disease, and diseases related to obesity are on the rise. How is this possible?

Our lifestyles have made this possible. We are stressed, we don’t eat right, and we don’t get enough exercise. To turn our lives around from poor health to good health is only a matter of making some changes to our diet and lifestyle.

EAT RIGHT - Eat a well-balanced diet that includes plenty of fruits and vegetables, as well as foods that are high in complex carbohydrates, moderate amounts of lean protein, and low in fat. Make sure you eat meals at regular intervals. Skipping meals or eliminating certain foods can lead to out-of-control hunger, resulting in overeating. Eat in moderation. Read nutrition labels.

Avoid overindulging. Too much of anything can cause harm, whether it be food, drink, drugs, or even medicine. Keep in mind that alcohol and tobacco are among the worst drugs. Do not forget that caffeine is also a drug. Any drug, from alcohol to aspirin, carries with it a risk of shortening and ending your life. If you do decide to use any drugs, be responsible.

DRINK WATER - Drink lots of water. Most people do NOT drink enough water. Dehydration is very subtle. By the time you feel thirsty, you are already dehydrated. Insufficient water consumption (dehydration) makes you tired, gives you headaches, and weakens your immune system. Water is the most important nutrient that our body needs in order to function properly. When the body becomes dehydrated, the organs become damaged, resulting in various types of degenerative diseases.

EXERCISE REGULARLY – Anyone can benefit from starting a basic aerobic exercise program. It does not have to be difficult. If you get little exercise, even walking 10 minutes a day can help your body immensely. Exercise controls blood sugar, helps you lose weight, and helps your body detoxify. Walking is the most easily accessible and beneficial exercise and anyone can do it.

GET ENOUGH REST – Most Americans do not get enough sleep. Sleep gives your body a chance to heal and regenerate. Getting enough sleep is vitally important for physical and emotional health. If you have difficulty sleeping, NEVER read, eat or watch television in bed.

DO NOT SMOKE - The nicotine and other poisonous chemicals in tobacco greatly increase the likelihood of developing certain cancers and heart disease. Every time you light up, you hurt your lungs and heart. The longer you smoke, the worse the damage becomes.

AVOID TOO MUCH SUN EXPOSURE - Skin damage from overexposure to the sun is cumulative over the years and is irreversible. Too much time in the sun can cause sunburn, especially for fair-skinned people, and other potential problems. These problems range from fatal skin cancers to allergic reactions.

FASTEN YOUR SEAT BELT - If worn properly, seat belts absorb the force of a crash impact and hold you securely in place, greatly reducing your risk of injury.

SEE YOUR DOCTOR REGULARLY FOR PREVENTIVE CARE - Doctors do not only treat patients when they are ill. With regular checkups and preventive services, you can help prevent serious health conditions such as heart disease, cancer, high blood pressure, diabetes, etc.

REDUCE STRESS – Avoid excessive amounts of caffeine that can increase your anxiety level and avoid alcohol that can mask symptoms and make them worse. Try deep breathing exercises, massage, guided imagery, and meditation. Learn it is okay to say NO occasionally. Make time for yourself, your number one priority.

Have close relationships. People who are able to confide in close friends or life partners have been shown to live longer and healthier lives. This is due to the alleviation of stress, boredom, and depression. The result will be a mentally and physically healthier person.

Smile, laugh and hug. Smiling and laughing relieve stress and change your attitude. Not only more people will like your positive attitude, but you'll change your mood.

Look on the bright side. Having an optimistic point of view is healthy and those who drink from the cup that is half full tend to have a much stronger resilience to any health problems.

Use the above guidelines to start you on your way to enjoy good health. You will feel good about yourself, have more energy, look better, and provide a good role model for your family.

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Nails and Disease

What is the link between healthy nails and your health in general? The color, appearance, and shape of the nails give some information about the general health of a person. A normal healthy nail is slightly pink in color and the surface is convex from side to side.

NAIL COLOR

*Nails are pale when anemia is present.

*Opaque white discoloration is seen in chronic renal failure and kidney disorders and cirrhosis of the liver.

*Kidney disease can cause the nails to become brown in color.

*Black discoloration is caused by fungal infection.

*Red dots in nails can be caused by rheumatoid arthritis, vascular diseases and infection in the heart valves.

*Drugs like sulpha and antibiotics can produce discoloration in the nails.

*Blunt injury to the nail itself can cause blue and/or black discoloration.

*Jaundice and decreased blood supply to nails can cause them to turn yellow.

NAIL SHAPE

*Clubbing – This is when the tissues at the base of the nails are thickened and the angle between the nail base and the skin is obliterated. The nail becomes more convex and the finger tip becomes bulbous and looks like an end of a drumstick.

Clubbing can be caused by congenital injuries, chronic cyanosis, lung diseases like emphysema, lung cancer and tubercolosis, Crohn’s disease, cirrhosis of the liver, and heart disease.

*Koilonychia or "spoon nails." This refers to abnormally thin, soft and brittle nails that have lost their convexity, becoming flat or even concave or spoon-like. This condition is seen in iron deficiency or anemia.

NAIL STRUCTURE

*Fungal infections in the nail cause discoloration, deformity, and abnormal brittleness.

*Thimble pitting is characteristic of psoriasis and acute eczema.

*A soft tissue infection around a fingernail in the cuticle or nail fold is called paronychia. Susceptible people include those whose occupations require them to have their hands in prolonged contact with water on a daily basis.

*Taking tetracyclines can cause a separation of the nail bed.

*Nails can become very brittle in the presence of gangrene or Raynaud’s disease.

NAIL GROWTH

Healthy fingernails grow 1 cm in three months and toe nails take 24 months for the same. A reduction in blood supply affects the growth of nails. Nail growth is also affected in severe illness. When the disease disappears, the growth starts again resulting in formation of transverse ridges. These lines can be helpful in dating the onset of illness.

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How to Break Bad Habits

Do you need to make some changes and/or improvements to your personal life? Are bad habits preventing you from making any progress? Habits are one of the toughest things to break. Why?

Habits are developed, sometimes over a long period of time, from training, influences, observation, and practice. We develop many habits throughout our life, some good, some not so good.

Good habits we can keep, but if one wants to improve their life the bad habits have to go. Getting rid of bad habits is not easy, especially if an addiction is involved. Some very good tips on how to break bad habits are listed below:

STOP MAKING EXCUSES!

The first key to success is to stop making excuses. Some people wander through life making excuses. Anytime they see something they don’t want to deal with, they will make excuses about why they cannot deal with it.

If you are out to improve your life, you need to learn how to be honest; not just honest with others, but honest with yourself. Honesty will lead you to improve your life and to make the commitment to learn new behaviors and good habits.

CHOOSE A NEW HABIT.

Choose a new, good habit. For instance, plan to eat healthier. Instead of hating the thought of eating healthier foods, make the commitment to do it anyway. Even if you start out slowly, you are still making positive changes.

STOP COMPARING YOURSELF TO OTHERS.

Many people waste their time and energies comparing themselves to others. When you compare yourself to others, you are setting yourself up for bitterness, resentment and unhappiness. Why? Because we usually compare ourselves to those who are, we perceive, much better off than we are.

Instead of making comparisons between yourself and others, stop and count your blessings. Always count what you have, not what you do not have. Think about how lucky you are and the people in your life who love you. 

FOCUS ON YOUR STRENGTHS.

Instead of looking at your weaknesses, ask yourself what your strengths are. Celebrate them! Be proud of them. Don’t brag, but feel good about them and work on using them to your best advantage.

ALWAYS CONSIDER THE GLASS HALF FULL, NOT HALF EMPTY.

Do you go through your life always looking at the negative side of everything? Do you think you cannot change your life? Are you always saying, “Why me?” When you spend your life thinking and acting negatively, you will only attract negativity to you.

Instead of saying, “Why me?” Say, “I can change something and I am going to today.” If there is something you cannot change, accept it and move on. Don’t wallow in it and let it pull you down.

Do you have friends weighing you down? If so, make new friends. You have the power to make changes to your life, but you do not have the power to change other people.

When you start to make changes to improve your life, start small. Instead of jumping the gun, take baby steps to success. Too many times people try to change overnight. This only leads to frustration.

When you are working to change your life and habits make sure you seek support and feedback. You do not have to walk the road alone. Ask someone you trust to support you and give you feedback when needed. 

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Winter Skin Care

If you are like most people, when cold weather moves in your skin becomes uncomfortably dry and starts to flake, crack, and become increasingly difficult to keep moisturized. It can also become painful and inflamed, sometimes resulting in eczema.

What causes this sudden change in your skin? When you turn on the heat indoors, the heat sucks the moisture out of the air. The skin immediately begins to dry out. What can you do to make your skin stay moist and healthy during the cold winter months?

*FIND THE RIGHT MOISTURIZER.  The moisturizer you use in the warm months will not work as well when the weather changes. Find a moisturizer that’s oil-based. The oil creates a protective layer on the skin that retains moisture. Make sure you use products with non-clogging oils like mineral oil, primrose oil, or avocado oil. Never use butter or shortening. It doesn’t moisturize but just sits on your skin and is incredibly greasy.

*AVOID PEELS, MASKS & ASTRINGENTS. If your skin is very dry, avoid using harsh peels, masks, and alcohol-based toners or astringents. They can strip essential oil from your skin. Instead, use a mild cleanser, a toner or astringent with no alcohol, and masks that are hydrating as a substitute for clay-based. Clay-based masks draw moisture out of the face. If you must use them, do so sparingly during the winter months.

*KEEP YOUR BODY HYDRATED. You always need to drink plenty of water to hydrate your body and move toxins through your system. During the winter months it is even more important that you “moisturize” the inside of your body. If your body is adequately hydrated, your skin is healthier and clearer because the toxins that can build up are excreted.

*USE A HUMIDIFIER. Heating systems of any kind, as well as portable heaters, blow hot dry air throughout our homes, schools and offices. A humidifier puts moisture in the air, helping to prevent your skin from drying out. If possible, place several small humidifiers throughout your home. If you work in an office, make sure you have one there, too. They help disperse the moisture more evenly.

*NEVER TAKE HOT BATHS.  The intense heat of a hot shower or bath can break down the lipid barriers in the skin, leading to a loss of moisture. Your best bet is to use lukewarm water and take shorter baths.  Adding baking soda or oatmeal to your bathwater can help relieve dry, itchy skin.

*KEEP YOUR HANDS MOISTURIZED. The skin on your hands has less oil glands and is thinner than most other parts of your body. This makes it more difficult to keep your hands moist, especially in cold, dry weather.  Dry hands can lead to itchiness and cracking. Always wear gloves when you go outside. Make sure you keep hand lotion with you at home and at work and use it every time you wash your hands.

*MOISTURIZE THOSE FEET. During the winter, your feet need lotions or creams that contain petroleum jelly or glycerine.  Regularly use exfoliants to take off the dead skin. By removing the dead skin, the moisturizer can be absorbed into your skin faster and deeper.  

If you use these techniques and do not see an improvement, go see a dermatologist. You may need a prescription cream or lotion to battle the dry skin. You may also have a condition like eczema or other skin condition that requires different treatment.

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Our Role as Parents

If you are like most parents, you probably wonder frequently whether or not you are doing a good job in raising your children. Parenthood can be a difficult journey and there are no instructions given to us when we become parents. Mistakes will be made. Parenthood is a learning process.

We are all different. We have different outlooks, beliefs, and values. However, no matter how different we may be there are some things that are required of all parents.

*Love your children unconditionally. When your children are born, you make a commitment to love them for the rest of your life.

*Love them, protect them, but don't spoil or over-protect them. If you do, it will make it more difficult for them to survive in the “real” world. They must learn what it is to be responsible for their actions and words.

*You are there to support them through whatever happens in their life, good or bad, whether you agree with their choices or not.

*Instill respect, tolerance, and compassion in them for themselves and others.

*Spend time with your children. Play with them, read to them, talk to them. The point is to take some of your time to share with them.

*Build their self-confidence by teaching them that as long as they do their very best, they are never a loser.

*Teach them how to be self-sufficient and independent. If you do that, when it comes time for them to leave home, they will be ready to go into the world.

*Never lose your temper in front of your children. This will have a negative impact that can affect them and how they relate to others. Learn how to say, "I’m sorry and I was wrong.” This will teach your children that it is okay and natural to make mistakes.

As long as you try your very best to raise your children, you can do no more.  After all, trying your best to give your children a happy and loving childhood is a parent’s most important role.

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Stay Healthy

 This time of year the incidence of colds, influenza, and respiratory illnesses increases dramatically. What can we do to help us stay healthy through the winter months? Perhaps a better question would be, what can we do to help us stay healthy all the time? After all, we should always be making the effort to live a healthy lifestyle.

There is overwhelming evidence that the leading causes of death in the United States such as heart disease, cancer, stroke, and some lung diseases can often be prevented by improved personal health and lifestyle habits. Following a healthy eating plan, staying physically active, and not smoking are a few examples of good habits that can help you stay healthy.

HEALTHY EATING PLAN

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses, such as diabetes, heart disease, and high blood pressure, can be prevented or controlled by following a healthy eating plan.

Getting the nutrients you need and keeping your weight under control is also necessary. Try to balance the calories you get from food with the calories you use through physical activity. It is never too late to start eating right.

Healthy eating tips:

*The healthiest eating plan is to eat a variety of foods, especially brightly colored fruits and vegetables. The deeper the color, the more rich in anti-oxidants it is. Anti-oxidants clean out our body’s cells, preventing the risk for many illnesses and diseases.

*Drink plenty of water. Water flushes out the toxins in the body, hydrates organs, and makes you feel full, causing you to eat less.

*Eat lentils, nuts, and beans; garbanzos, navy beans, red beans, pinto beans and soybeans. Beans are a good source of protein.

*Eat whole grains; wheat, rice, oats, barley and corn. Always check food labels for ingredients when purchasing cereals, pastas, and breads. Look for the words “whole grains” or “whole wheat”.

*Eat foods low in fat and cholesterol like salmon, tuna, poultry and lean meat. Always broil, bake or roast meat, never fry.

STAYING PHYSICALLY ACTIVE

 Research shows that physical activity can help prevent many diseases including heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight.

Brisk walking can be just as good for you as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, swimming, biking or roller skating most days of the week.

Taking care of yourself every day will keep your immune system healthy reducing your risk for developing many diseases and illnesses. It will also make you feel better and help you to live longer.

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5 ways to keep your teeth healthy

If you are like most people you don't exactly look forward to seeing the dentist’s drill. There is nothing like a healthy bright, clean, white smile. Ensuring your teeth and gums stay healthy isn't a hard job and the earlier you start looking after them the higher the chances are you will avoid getting problems in the future.

To help you, here are 5 simple tips you can do to keep your teeth and gums healthy:

1) Brush your teeth regularly

This one goes without saying, but you would be surprised at how many people sometimes miss a day every so often. Just because it's late and your too tired don't mean you can miss a night of not as this can sometimes become a habit - especially for young children.

2) Brush your teeth gently, not hard

This is one of the most common problems that people do wrong - without even knowing they are doing it! Most dental professionals agree that a soft-bristled brush is best for removing plaque and debris from your teeth. Use short, gentle strokes and brush your teeth for about 2 minutes - twice a day.

3) Don't forget to floss

Brushing teeth without flossing is like washing only 65% of your body. The other 35% remains dirty. If you do not floss and allow plaque to remain in between teeth it eventually hardens into a substance called tartar. Unlike plaque which can be easily removed by brushing, tartar can only be removed by your dentist.

4) Be careful of chewing gum

There are two types of chewing gum. The sweet type which increase sugar content and micro-organisms that feed onto and cause the decay of the teeth and sugar-free chewing gum which are specifically made to chew after meals to aid in cleaning your teeth.

5) Try to avoid soda or fizzy drinks

Fizzy drinks contain acids like citric acid and phosphoric acid. These drinks have a corrosive effect on the teeth. They react with the teeth and slowly dissolve them. Obviously a few in moderation every so often will not make a big different; just try not to get too addicted to them.

If your teeth are not straight then its highly recommended you get braces and see a dentist as soon as possible. The earlier you get this sorted the better. Of course most people try to avoid this as they may find braces to be annoying and embarrassing. However wearing braces these days doesn’t have to be embarrassing. There are a number of alternatives to braces such as nearly invisible braces which straighten your teeth without it looking like you are wearing any braces at all.

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Lose Weight Safely

There are millions of us who would like to lose weight. Unfortunately, there are just about as many ways advertised to lose it! How does one really lose weight effectively and safely?

Here are some tips you should consider when trying to lose weight:

EAT PROPERLY

*Eat a variety of fresh fruits and vegetables, lean protein, whole grains, low fat dairy products, and healthy oils.

*Stay away from "white" foods. They provide no nutritional value and are very unhealthy for your body. What are "white" foods? They are any foods made with white flour or sugar along with any and all processed foods.

*The best tip is to stay on the outside area in the supermarket. This area has dairy, meats, fish, eggs, fresh fruits and vegetables.

*Don't eat fried foods. Choose roasted, steamed or broiled instead.

*Eat lots of fiber. This helps the toxins move through the body.

*Drink lots of water, at least 6-8 glasses a day. This moves the toxins through the body and keeps your organs hydrated. Water also helps keep you full so you are not so hungry.

 BEWARE OF CRASH DIETS

Most people think that excessively trimming down calories can shed their excess weight. People don't realize that this is dangerous because when they decrease their calorie intake to below the required levels, the body begins to digest the fats.

Burning fat requires a lot of energy. Since there is not much energy in the body due to the reduced calories to facilitate metabolism of fat, it will run at a very slow pace resulting in fatigue, illness and a weakened immune system.

The body also compensates for the reduced calorie by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back all the weight they lost and the weight they gain back consists mainly of fats. 

The best way is to eat small meals every 3 hours throughout the day. This keeps the metabolism burning at maximum speed. This way the body will not think that it is being starved and will not store food as fat.

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Dining Out Healthy

If you go out to a restaurant to eat, you probably watch your calories very closely. Is it possible to eat healthy when dining out? Yes.

To assist you with your calorie watching when dining out, consider following these tips:

*Always try to drink water or tea instead of soda or beverages that contain alcohol.

*Always order salad dressings or sauces on the side. This way you have control over how much you add to your meal.

*Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

*When you order pasta dishes, order tomato based sauces instead of cream based. Tomato based sauces are much lower in fat and calories.

*When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

*If you order dessert, share with a friend. Half of the dessert will equal half of the calories.

*When you are full, stop eating. Listen to your body.

*If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one and you eat way less calories.

*If you want to eat less, order two appetizers or an appetizer and a salad as your meal.

*Plain bread or rolls are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.

*Choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

*Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice.

*If you must have dessert, look for something with berries or fruit.

NEVER deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet. The key is to eat in moderation.

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How to Make Exercise More Fun

After a hard day at work, getting some exercise is something you don't really want to think about. All you want to do is go home, relax, and be with your family. Even if you have your own exercise equipment at home, you are usually just too tired to make the effort.

How can you stay motivated? After all, exercise can be tedious, boring, and unwelcome. No matter how good your intentions are, finding the motivation to exercise regularly is challenging. What can you do to make it easier and more fun?

*Exercise with a buddy. If you have someone with you, you can keep each other motivated. Plus, having someone to talk to takes away a lot of the boredom.

*Go to the park. Play on the playground with your kids (or by yourself). Climb on the monkey bars, swing as high as you can go. Use your imagination and have fun! Remember, whatever you do, you are working your muscles.

*Go to the skating rink. How long since you have roller skated? Roller skating (or in-line skating) is excellent exercise and great fun. Go on family night with your kids, take a friend, or go by yourself.

*Take a walk. Walking is the easiest exercise to do. You can walk around the block, walk around a track, or walk through the park or in the woods. Go by yourself or take a friend. Breathe in the air and enjoy the outdoor smells.

*Ride a bike. Biking is another excellent exercise that is a lot of fun, especially when the weather is nice. Bike on a hiking trail, bike through the city park, or use it to go to work. It saves gas and wear and tear on your car.

*Go swimming. Swimming is another wonderful aerobic exercise that works your muscles while you are enjoying yourself. If there is no public swimming pool, check out your local high school, college or country clubs.

*Play a sport. Join a local softball, volleyball, or tennis team. It’s a great way to meet people, have fun, and get some great exercise.

*Use your imagination. As you can see, there are plenty of ways you can make exercise more fun and interesting. You don't need to follow the same routine day after day, as you can do so many things to get in some exercise.

Have fun!

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Stress and Depression

Is there a link between stress and depression? Yes, there is a strong correlation between the two, especially if you are a part of the "sandwich generation." What is the "sandwich generation?"

If you are a middle-aged woman who has a job, the responsibilities of children who are still at home and aging parents who are becoming more and more dependent upon you, you are a member of this group. Being in this position is not an easy task.

Your life becomes a series of events that stretch you in all directions. There are days when you are truly overwhelmed and do not know whether you are coming or going. The reality of life is that it rarely follows a discernible pattern. It simply happens and as it happens, you must decide how to deal with it.

When you are tense, your levels of the stress hormone, cortisol, increase. When cortisol is chronically elevated, it affects the balance of mood chemicals in your brain. This make you much more susceptible to depression making the link between stress and depression very strong.

You can't always prevent depression from creeping in on you but there are ways you can nurture yourself to help reduce the risk. The first step for you is to try to regain some control over the situations that are causing you stress in the first place.

Ultimately, it is not the situation that is causing the depression, it is the perceived inability to do anything about the situation. What can you do? The first thing you must do is to name the things that cause you the most stress. Putting it down on paper allows you to feel like you are taking a step in the right direction.

If your worries stem from the care of your parent(s), you need to share the burden. If you have siblings, take turns with them. If your parent(s) needs more care than you or other family members can provide, consider an assisted living facility for them if finances permit.

If you feel guilty about this and will not consider it, consider this. Your parents need to be where they can receive the best care. If you cannot provide that care, you are not thinking of their welfare, only your guilt. Of all the elderly people I have known in my life, none of them wanted the burden of their care to fall on their children.

There are also small steps you can take to relieve the pressures of your responsibilities:

*Though you are constantly challenged by the needs of your family, if you take time for yourself and learn how to say NO without feeling guilt, you can be present for them.

*Take a walk. Being outside and getting some simple exercise can make a huge difference in your outlook. Exercise releases "feel good" endorphins that raise your mood and give you something to smile about.

*Read a good book, something you can really sink your teeth into, something that completely wraps you up in its spell. Removing yourself for awhile, even mentally, from your situation relieves stress and anxiety quite well.

*Listen to your favorite music. Relax in your chair, put the headphones on, close your eyes, and take yourself away to another place. Even if you can only spare 15 minutes, it's 15 minutes of escape for you.

*Talk to a friend. Sometimes all it takes is verbally sharing your sorrows and concerns with someone who cares about you; someone who can offer sincere and helpful advice; someone who may be experiencing some of the same challenges.

Yes, being in the "sandwich generation" can be brutal, but sometimes you just have to roll up your pants legs and wade through the muck with as much humor and dignity as possible.

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Chronic Fatigue Syndrome

The main symptom of Chronic Fatigue Syndrome (CFS), is overall general weariness, both physical and mental. However, just because you are frequently tired doesn't mean you have CFS as there are many causes of tiredness.

For it to be considered CRS, the condition must persist for more than six consecutive months. It must also include other symptoms such as memory loss, sore throat, headaches and muscle/joint pain without swelling or redness.

Though there are several potential causes for CFS, the main reason for most fatigue is poor nutrition. Additional causes could be faulty digestion, food allergies, obesity, sleep problems, tension or depression. Smoking, alcohol and drugs are also contributing factors.

The main indications are physical and mental weariness. It can be so severe that people are unable to participate fully in normal, everyday activities. Getting plenty of rest doesn't seem to make any difference for most sufferers.

With basic lifestyle changes and a diet rich in whole food nutrients, almost anyone can help prevent or even reverse these symptoms. Switch to a more wholesome diet that consists mainly of fresh fruits, vegetables and whole grains.

Vitamin C promotes a healthy immune system as does Zinc. Citrus fruits, berries, tomatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all full of vitamin C. Red meat, fortified cereals, peanuts and dairy products are all good food sources of zinc.

 
For protein, focus on fish high in omega-3 oils and lean poultry, since they are loaded with essential fatty acids (EFAs) that help improve circulation. It's imperative to get EFAs from your dietary choices, as the body cannot manufacture them.  

ADDITIONAL GUIDELINES

*Decrease your stress levels.
*Get plenty of good quality rest.
*Participate in regular moderate exercise.
*Drink lots of pure, clean water.
*Avoid sweets, caffeine, sodas, processed and salty foods.

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Have a Good Day

Do you hate to get up in the morning? Are you having financial difficulties? Do you dislike your job? Is your family making you crazy? Is your life a constant set of challenges? When someone tells you to have a good day, do you just want to tell them to shut up?

If any of the above frustrations and disappointments describe you and your life, take heart. You are in good company. There are many of us are trying to survive in a stressed out world of too many expectations, too little time, and too much stretching of ourselves in order to do it all. Stop!

*EAT BREAKFAST. Start out your day right with a good healthy breakfast. This will jump start your metabolism and give you a boost to get you through the morning. You will think more clearly, have more energy, and be far less inclined to be down in the dumps.

*GET A GOOD NIGHT'S SLEEP. Getting enough sleep can make the difference between having a good day and a bad day. With enough sleep, your body will be ready to face the alarm clock with a smile, or at least almost a smile.

*TAKE A DEEP BREATH. Literally. Then take another. Fill your lungs with as much air as you can suck in! Breathe it out slowly. Now close your eyes and smile. Will your coworkers think you have lost your mind? Maybe. Who cares as long as you feel better?

*LAUGH. It isn't as difficult as it sounds. Think of something funny that has happened to you. Think of your favorite comedian or your favorite joke. If you can't think of anything funny, laugh just for the heck of it. Laughter really is the best medicine.

*SHOW KINDNESS. Help out a friend who is in need. Show them that you care. When you show kindness, you are sending out a positive feeling that affects everyone in its path. Kindness is contagious.

*TAKE A WALK. Getting outside in the fresh air and moving your body are two great ways to feel better. Breathe deeply and smell the air, the trees, and the flowers. You don't have to walk quickly, you just have to move.

*PLAY. Play with your kids, your friends, or your dog. Play tag. Run around the yard. Rake the leaves. Work in your garden. Get your hands dirty. Feel the earth.

*SHOW GRATITUDE. What are you grateful for? Make a list. Once you get started, you will be amazed at how much there is in your life to be grateful for. Number one on your list should be you!

*SIT IN THE SUN. If you can, sit in the sun for 10 minutes. It can have a wonderful, invigorating effect on your outlook. It is also very good for your health. That's how our body soaks up life-enhancing vitamin D.

*NEVER CONCENTRATE ON THE NEGATIVE. Concentrate only on the good things that are happening in your life. Never compare yourself to others. This can lead to disappointment and envy, two very negative qualities.

Do we all have bad days? Of course, we do. The trick is to know how to pull yourself out of those gloomy feelings and find the joy that really is living within you.

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Multivitamins

Do you take vitamins? A good daily multivitamin can improve both your physical and mental health. Multivitamin supplements include all the vitamins and nutrients essential for the recommended daily dosage. The individual vitamins and nutrients in a daily multivitamin deliver the benefits of each individual vitamin. The result is the combined benefits of all of the ingredients working together.

Multivitamins are a good way to help supplement your diet but a multivitamin is no replacement for a good, well-balanced diet. To perform properly the body needs 13 essential vitamins to function properly. Those are vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. The majority of these vitamins can be obtained through the food we eat, if you are eating a well-balanced diet.

The key to taking multivitamins is finding the right one for you. There are pills for kids, adult men, adult women before and after menopause, people over 60 years old, and pregnant women (especially during their first trimester). This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. 

 The danger of illness is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiencies. Conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body that can be successfully counteracted by the correct vitamin and mineral supplementation.

Stress is a high-risk factor that needs the supplementation that multivitamins can provide. This is especially true for people whose lives are so busy that they do not have the time to keep up with their health needs. Stress formulations benefit both your mental ability and daily endurance.

While daily intake of multivitamins is beneficial, it is not a replacement for a healthy diet and lifestyle. Eat a healthy combination of foods, participate in moderate daily exercise, and find ways to reduce your stress level. Before you purchase multivitamins, learn what vitamin formulation would provide the best benefit for you.

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Learn How to Say No

 Are you overbooked, overwhelmed and overstressed because you don’t know how to say no?  With today’s expectations and busy schedules, you’re not alone. Why do you say yes? The reality of always saying yes is that you are giving up what’s important to you in favor of what other people want. When you constantly take on more than you can handle, you will eventually “burn out.”

Wouldn't it be great if once, just once, you could stick to your guns and say no? There are many reasons we struggle with saying the word "no." We feel bound by obligation, fear of hurting someone’s feelings, personal disappointment or out of misguided guilt. Some of us really believe, no matter how mistakenly, that we can do it all.

Learning to say no can be one of the biggest favors you can do yourself and those you love. It helps reduce stress levels, makes you more aware of your limitations and gives you time for what’s really important. Learn how to stop saying yes and to stop feeling guilty.

Remember, there are only so many hours in the day. This means that whatever you choose to do limits your ability to have time to do other things. Even if you somehow could fit a new commitment into your schedule, if it’s not more important than what you are giving up, you really do not have the time to say yes.

*BE CLEAR ABOUT WHAT YOU DO HAVE TIME FOR. If you want more time with your family, and saying yes means less time with them, say no. If saying yes means increasing your stress level, this affects your health. Your health is more important. Say no. The better grounded you are in your “yeses”, the easier it will be for you to say no.

*ANSWER NO WITH CARE, KINDNESS, AND EMPATHY.  It is very difficult for most of us to say no because we don’t want to hurt someone’s feelings. You can be firm without being mean. If you can offer a mutually agreed upon solution, do so. Never try to come up with unnecessary excuses. Keep it simple. Ultimately, it is your right to say no and the reasons are nobody’s business. Don’t ever lose sight of this.

If you simply cannot say no without making some kind of explanation or compromise, try these suggestions. Say “I have another commitment “ or “I can’t do this now, but maybe at another time” or “I don’t have time to commit myself to something I cannot do well” or “I don’t feel comfortable about doing this” or, you get the idea.

*GIVE YOURSELF A BREAK. Saying no is challenging for nearly everyone especially if you are a “pleaser” who always feels guilt or regret over saying no. Your inclination to say yes in your mind is an offer to help someone. There is nothing wrong with this. It shows you are a compassionate, giving person. Just remember that you must balance your “pleaser” tendencies with a commitment to yourself and your own priorities.

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Detox Diet

Are you feeling sluggish? Do you always feel full or feel like you have a big blob sitting in your stomach? If so, you have probably ingested too many preservatives and additives into your body and your liver is showing signs of abuse.

Detox or detoxification is the process of neutralizing or eliminating toxins from your body. Detox plans can come in different forms, from regular exercise to yoga and meditation. The simplest and most common plan is to go on a detox diet.

A detox diet is a program that minimizes the chemicals ingested into the body by eating healthy food. It highlights foods that are loaded with vitamins, nutrients and antioxidants that the body must have for detoxification.

It also involves eating food that is high in fiber and drinking lots of water. These two things will greatly increase the elimination of toxins from the body. It includes a high intake of fresh vegetables, fruits, and beans, while cutting down on caffeine, alcohol, yeast and sugars.

Is it really necessary to try a detox diet? If you are a “regular” at the fast food places, then yes, you definitely need to detox your body. The chemicals contained in the junk food and soft drinks you’ve consumed are VERY toxic to your body.

An overload of these chemicals in the body can lead to conditions like liver malfunction, kidney problems, nutritional deficiencies and inefficient metabolism. The most common symptoms of these illnesses are fatigue, depression, constipation, poor skin and low tolerance to pain.

A detox diet can give you improved energy, clearer skin, regular bowel movements, improved digestion, increased metabolism and better concentration. In short, it will give you wellness and a reduced risk for many illnesses and diseases.

A word of caution, people with heart disease, anemia, low blood pressure, pregnant women or those who are nursing should not to go on a detox diet unless recommended by a doctor. Furthermore, detox diet programs should be properly planned with a doctor and/or a nutritionist.

SIDE EFFECTS

Because your body is not accustomed to the new eating plan, there will be side effects the first couple of days. There may be headaches, diarrhea (drink plenty of water) and a general feeling of weakness as your body adjusts to the change in food intake. 

Detox diet programs should not be done over a long period of time and should only be done once or twice a year. Remember, before starting, make sure you consult a doctor or nutritionist. 

 

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Skin Care Tips

The skin is one of the most powerful indicators of health. Treating skin problems with chemical-laden beauty products does not address the root cause of the problem because all skin conditions are the manifestations of poor internal health, brought on by an unhealthy diet and lifestyle.

*Eating a healthy balanced diet of fruits, vegetables, whole grains and lean protein, is the best way to maintain healthy skin. Foods that are high in anti-oxidant properties are excellent nutrients for the skin.

*Drink lots of water. This will not only keep your skin moist but it will keep your body hydrated, a necessity for good overall health.

*Cleanse your skin regularly (twice a day).  Never use very hot or very cold water. Both can damage delicate skin. Always use lukewarm water, mild cleansers (never use soap on your face), and be gentle. Never scrub too hard.

*Don’t smoke. Smoking makes your skin look older and contributes to wrinkles. Smoking damages collagen and elastin — fibers that give your skin its strength and elasticity.

*Keep your skin moist at all times. Dryness causes the outer layer of your skin to break, leading to a rough and unattractive appearance. Use moisturizers every day. Moisturizers work best when they are applied while the skin is still damp.

*Use sunscreen to protect yourself from sun’s harmful UV radiations. You can try moisturizers that have sunscreen built into them. Use them even when it’s cloudy. UV radiations are known to cause skin cancer.

*Exercise and enough sleep are essential for skin care and for your overall health. Lack of sleep can lead to wrinkles below your eyes. Lack of exercise can cause your skin to become slack as you age.

*Eliminate stress. Stress ages you prematurely. Take a break when you need to or indulge in something that you enjoy like curling up with a good book or taking a good long bubble bath. 

 

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Vitamin D Deficiency

Vitamin D is one of the most important nutrients our bodies need in order to survive and to reduce our risk of all types of diseases. Yet, vitamin D deficiency is widespread in the United States and other industrialized countries where people spend most of their days indoors.

If you work indoors and do not get some exposure to sunlight on a regular basis you are compromising your health by being deficient in vitamin D. It is extremely difficult to get all of the vitamin D your body needs for good health without some exposure to sunlight. 

 

VITAMIN D SOURCES

Your body has only two vitamin D sources: sunlight and food. Sunlight on our skin is a lot more important for our vitamin D levels than food. However, the farther away from the equator we live, the less sunlight is available, especially during the colder months. In spring and autumn you need to get your sun around midday to make enough vitamin D. In winter, it is not possible to get enough from the sun so you should take a good quality vitamin D3 supplement.

This makes food, a secondary source of vitamin D, very important. What are the best food sources for Vitamin D? Fortified foods, such as cereals and orange juice, provide some vitamin D, but not nearly enough to prevent vitamin D deficiency. The best food sources of vitamin D are salmon, mackerel, sardines, tuna, and cod liver oil. You can acquire enough natural vitamin D from your diet, but you have to eat a lot of fish.

GUIDELINES FOR USING SUNLIGHT AS A SOURCE OF VITAMIN D

Most of us can use the sun as our source for vitamin D at least part of the year.

*Vitamin D production occurs naturally before your skin burns. Use common sense when in the sun. If you are fair-skinned you need only a short time but if you are dark-skinned, you will need longer. Never allow yourself to burn.

*Try to expose as much of your skin as possible. The more skin exposed, the less exposure time you need. Turn over to maximize the area of your skin that is exposed.

*Do not wear sunscreen (except on your face). Wear sunglasses to protect your eyes.  Sunscreen absorbs the rays that your body needs. What is left is not enough for your body.

*When you are through, go inside and cover up. Give your skin a chance to absorb the vitamin D. Your goal for sun exposure should be 3 or 4 times a week.

*If you have areas of skin on your body that are sun-damaged, do not expose them to the sun.

RISKS OF VITAMIN D DEFICIENCY

Vitamin D deficiency is linked to an increased risk of:

*Auto-immune illnesses

*Infectious diseases (colds, flu, tuberculosis)

*Leukemia

*Many types of cancer

*Diabetes type 1 and 2

*Osteoporosis

 

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Flu Prevention

Washing your hands is one of the best ways to prevent spread of the flu virus. Wash your hands with soap and water several times a day and every time you sneeze or cough. Germs can live on any surface for two hours or more and everything you touch has germs on it. 

Keeping yourself healthy is generally the best defense against the flu. Good nutrition, regular exercise and keeping your stress level at a minimum is the best strategy for flu prevention. If you're healthy, your immune system is strong. If your immune system is strong, it is better able to ward off infections.

You must eat foods that are high in antioxidants. Antioxidants improve and strengthen your body's immune system. Eat brightly colored fruits and vegetables. These contain the highest levels of antioxidants, vitamins and minerals.

Garlic also boosts the immune system, increasing resistance to infection and stress. To release its strongest immune properties, crush the cloves with the flat side of a knife before adding them to food.

Make an effort to get regular exercise every day. Every time you do some sort of repetitive or rhythmic physical movement like walking, swimming, or bicycling, you boost your body's immunity, the natural defense against viruses. Thirty minutes a day is all you need.

Watch your stress level. Too much stress weakens the immune system. If you are under too much stress, either at home or at work, find ways to feel better. Try deep breathing exercises, mental imagery, reading, taking a walk, working a crossword puzzle, watching a good movie, or whatever works for you.

You can do all these things, eat a healthy diet, get plenty of exercise, keep your stress level low and still get sick. However, if you're healthy and your immune system is strong, your chances of preventing the flu are much greater.  If you do get sick, it will be less often and for a shorter duration.

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Autumn Eating

Autumn is the season when the warmth of the sun begins to diminish and gives entry to the cooler season of winter. In autumn it is important to store energy and strengthen your immune system to make it through the cold months of winter. It is time to slow down the pace from the hectic activities of the summer.

FOODS IN SEASON

What foods are in season during autumn? 

Vegetables:
*Beets
*Broccoli
*Cabbage
*Carrots
*Cauliflower
*Collard Greens
*Leeks
*Onions
*Parsnips
*Peppers
*Potatoes
*Pumpkin
*Turnips
*Winter Squash

Fruits:
*Apples
*Concord grapes
*Pears

For meat eaters:
*Duck
*Pheasant
*Rabbit
*Venison

A great idea for meals during autumn is to make soups from the vegetables and meats that are in season. Soup is a nourishing, wholesome food that is a complete meal in one. It is full of vitamins, minerals and carbohydrates. Our bodies need carbohydrates when the weather turns cooler in order to store energy.

However, although it’s true we need carbohydrates in cold weather, don’t let this become an excuse for eating badly. When combined with lower than normal levels of exercise, this is a formula for gaining weight. To avoid this, increase your fruit and vegetable intake rather than your intake of carbohydrates. Not only are the calories lower, the vitamins are vital for warding off winter colds. Use vegetables to bulk up your soup.

Remember to keep hydrated by drinking plenty of water. The moisture of the humid summer is no longer present. Autumn is a time of dryness. Try to drink your water at room temperature. This makes it easier for your body to remain hydrated.

A great way to stay active and fit during the colder months is to go to a gym or health club (if you can afford it). If you cannot afford it, purchase an exercise DVD, an exercise mat and/or a balance ball. You can then exercise in the comfort of your home at your own pace.

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