Healthy Pasta Salad Recipes

Pasta has always been associated with weight and a heavy feeling. Rich in carbohydrates, it is often shunned by weight watchers.

Although it tends to add weight if taken in excess, as with anything else, carbohydrates are very important because they give the body the energy it needs to do its work properly. 

So for those who love pasta, there is an alternative. Instead of having it in the traditional ways with meats, cheeses, cream and other fatty substances, why not have it as a salad? This makes it a healthy meal choice, especially if you use whole grain pasta, making it high in fiber.

Below are three fantastic recipes:

GREEK PASTA SALAD

1 1/2 tablespoons salt
12 ounces bite-size pasta, your choice
2 cups medium diced seedless cucumber, lightly sprinkled with salt
2 cups halved cherry tomatoes, lightly sprinkled with salt
1 cup crumbled feta cheese
1/2 cup pitted kalamata olives, coarsely chopped
1/2 medium red onion, sliced thin
1 1/2 teaspoon dried oregano
1/2 cup extra-virgin olive oil
3 tablespoons red wine vinegar
Ground black pepper

Bring 3 quarts of water to boil in a large pot. Add salt and pasta to the boiling water. Using back-of-the-box times as a guide, cook pasta until just tender.  

Drain pasta (do not rinse), pour into a shallow baking pan, and cool to room temperature.

When ready to serve, place pasta, cucumber, tomatoes, feta, olives, onion, and oregano in a large bowl.

Add oil; toss to coat.

Add vinegar and pepper to taste; toss to coat.

Adjust seasonings and serve.

VEGETABLE PASTA SALAD

3 cups dry pasta (your choice)

1/2 cup garbanzo beans (or white beans)

1/2 cup feta cheese (or shredded parmesan)

1/2 cup olives

1 cup celery, diced

1 cup red bell pepper, diced

1 cup cherry tomatoes, chopped in half

1/2 cup red onion, diced

1/2 cup green peas, (if frozen, defrost in the microwave for 30 seconds)

Dressing:

1 package dry Italian dressing mix

1/4 cup white vinegar

1/4 cup water

1/2 tsp lemon juice

Salt and pepper to taste

Cook the pasta according to package directions.

Meanwhile, chop celery, red pepper, and red onion. Chop cherry tomatoes in half.

Make dressing by placing all of the ingredients in a sealed container and shake until everything is well combined.

Once pasta is done cooking, place in a strainer, and rinse with cool water. Add pasta to a large serving bowl.  

Add chopped vegetables, beans, peas, olives, and cheese. Lightly toss to combine everything.

Pour dressing over pasta salad, and toss until everything is coated with dressing. Serve immediately or place in the fridge overnight.

TUNA PASTA SALAD

1 (14 oz) box shell pasta, uncooked
1 cup frozen peas, thawed
1 (7 oz) container Greek yogurt, plain
1/3 cup mayo
½ cup fresh red bell pepper, diced
1 Tbl. fresh lemon juice
1 (12 oz) can of albacore tuna, packed in water
salt and pepper

Cook the pasta according to the package directions. Drain and rinse with cold water. Add to a large mixing bowl.

Drain the tuna and toss in the mixing bowl with the peas and red pepper.

In a separate small mixing bowl, whisk together the lemon juice, Greek yogurt and mayo until well combined.

Pour the dressing over the pasta mixture and toss until completely coated.

Season with salt and pepper.

Makes 6 – 8 servings.

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How to Find Purpose in Your Life

Do you ever think that there might be more to life than what you have now, but you really have no idea of what that might be or how to figure it out? If you are an older adult who is near retirement age, you may be asking that very question.

Instead of being energized and inspired by the years ahead, we're drained and lethargic as if someone else is at the controls of our life and we're simply along for the ride. What we're missing is purpose. Every one of us needs meaning in our life.

We constantly search for what will make us happy. That's where purpose comes in: Your purpose is a combination of your skills, passions and values. It's your mission in life and identifying it can provide clues to a more satisfying one.

You must live a life you love, with people you love, doing the work that you love. How do you accomplish that?

Don’t Allow Yourself to Feel Trapped. This is what happens when you feel hemmed in by life's circumstances and don't know how to break free. If you're wasting precious time dragging yourself through the motions of life, it's time to rethink your purpose.

Take a Time Out. What is the one thing you would change in your life if you could? We allow the busy-ness of our lives to prevent our sense of purpose. We are so caught up in

Make a List. List the things that you enjoy doing and believe you do well. Perhaps you excel at writing or performing, at repairing things, in seeing possibilities where others see a blank slate. Maybe you're a good listener or problem solver.

Draw Your Life Map. This will help you visualize what you really want. To create your map, cut out pictures from magazines or online images that inspire you, spur you into action, make you happy and represent your life goals and dreams.

Paste them onto a piece of cardboard and add quotes or words that strike a strong chord for you. Then post your life map where you can see it every day, or scan it into your computer and use it as a screen saver or wallpaper for your phone.

Take it in stages. Putting purpose into action demands motivation, courage and patience. What if you have a family to support or a mortgage to pay and can't simply drop everything to follow your passion? What if taking a big step is just too far out of your comfort zone?

The answer: Start small. Ask yourself: What am I curious about? Identify one thing you could change in your daily routine that will bring you more in line with your purpose. Once you've clarified your purpose, you discover new passions.

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How to Break Bad Habits and Create New Healthy Ones

Our brains are wired for habits. The ones that give us pleasure like eating rich foods, smoking and drinking alcohol, release the chemical dopamine in the brain. This floods the body with good feelings. Repeated behavior deepens the neurological grooves in our brain, making habits extremely difficult to break. Our brains actually prefer habitual behavior because it is comfortable and familiar.

Below are some tips on how to rewire your brain to kick bad habits:

1. First, you must figure out what your triggers are.  There’s a reason why you drink too much or eat too much. It could be to ease stress or relieve loneliness. Habits are formed when a behavior is linked to an emotion. A good way to figure out what your triggers are is to keep a daily journal that tracks what emotion or event triggers a habit.

2. Now that you have figured out what your triggers are, find a replacement habit.  We never actually break our habits, we simply replace them with other habits. So, if you have a bad habit, find a new, healthy one to replace it. Instead of sitting in front of the television with a box of cookies, take a walk after dinner. Work a puzzle, read a book, listen to your favorite music, knit, crochet; you get the idea! Repeating a healthy behavior is the best way to rewire your brain.

3. Don’t get discouraged. You need to recognize that the immediate reward you get from a bad habit is stronger than the delayed gratification that comes from changing it. To successfully kick a habit your must retrain your mind to think, not of instant gratification, but of future benefits. This takes time. Keep trying, and don’t think of a backslide as failure. Instead, call  it a “slip.” If people think they’re failing, they give up. After three weeks, the new habit should become second nature.

4. Exercise. Regular exercise raises the level of a key protein that encourages the growth of new neurons in the brain. New neurons are essential to rewiring the brain for healthy habits. To create those new neurons, you don’t have to run a marathon. Taking a walk 4 times a week for 30-40 minutes will do the trick, or riding a bike, skating, jogging or working out on an elliptical. Any extra movement you can incorporate into your daily schedule will help you tremendously.

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Take the 'Boring' Out of Exercise

Exercise is good for you – there’s simply no doubt about it!  However, most people who have vowed to dedicate themselves to an exercise program end up quitting after a month or so. Let’s face it, North Americans start and stop their fitness programs more frequently than they change their underwear.

It’s understandable that buying gym memberships and large pieces of fitness equipment is unaffordable for much of the population – especially when that membership loses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever had. 

Why can’t most people stick with a fitness program? Because most people associate exercise as something that is boring, tedious and a waste of their valuable time. Therefore, the key to a successful fitness programs is to make it fun!

For some reason fitness has negative connotations for many people. The excuse you will hear most often is that “I just don’t have the time” to exercise. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, and social outings.

If exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. Try changing the word ‘exercise’ to ‘leisure activity’. You would certainly schedule a social outing with your friends, so why not get them together and go to a spin class or on a power walk?

In this day and age, fitness takes up approximately an hour, 4-days a week of the average person’s time. So it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts are available. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts.

Pole dancing is far more challenging than it looks. It takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is cardiovascular. The cardio strip is like a high-intensity cardio workout that includes hip thrusts, kicks and abdominal twisting.

These are just a few examples of why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your partner or a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. This way, you get your fun social gathering and your workout too!

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The Only Successful Way to Lose Weight

If you are carrying around extra pounds on your body, you are putting yourself at a greatly increased risk for many diseases and conditions; heart disease, diabetes, cancer, and arthritis, just to name a few.  To prevent and control these diseases, you must lose weight.

The only successful way to lose weight that will provide lifetime results is to set realistic goals. The quick weight loss methods that involve starving yourself, diet drinks and/or diet pills do not last, and in many cases, are dangerous to your health.

 How to lose weight the healthy way:

1.  Set realistic goals.

It is impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. If your mindset is that you only want to lose weight the fastest way possible, you will fail miserably. Once you have decided on a weight loss plan, stick to it and follow your dieting rules. 

2.   NEVER starve yourself.

The key to being successful at losing weight is DO NOT DIET!

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight in your problem area (i.e. thighs, buttocks, hips).

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals but remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

3.  Start your day with breakfast.

Breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. Your food intake right after you wake up will be used to burn fat all day long so make it a meal that is high in good nutrition (i.e. no donuts!).

4.  Eat smaller, healthy meals frequently.

Five small-serving snacks per day is better for your body than three hearty meals. Eating more frequently, and in small servings, prevents over-eating, increases your metabolism and makes calories burn faster. 

5.  Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6.  Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some whole grain bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level but here is such a thing as healthy fats. Olive, peanut and canola oil have them. Tuna, salmon and mackerel have omega-3 fats that are so good for your heart. 

8.  Exercise.

Walk if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Do these activities every day.  You will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slowly. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health. The result is a new, healthier you.

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Improve Your Cardiovascular Health and Mental Health 1 Step at a Time

Walking is a natural movement that we do every day.  For years, this single act has been linked to improving cardiovascular health.  This is because walking is a safe movement that isn’t likely to cause injury.  New studies have shown that walking is also a terrific way to improve your mood.  The next time you are feeling a little blue, there may be a way to walk it off - literally.

A recent study paired individuals into groups, one of which spent 30 minutes on a treadmill and the other that participated in 30 minutes of rest.  Each group’s progress was monitored throughout the treatment with the conclusion that both groups reported having less negative feelings at the end of the study, along with less stress and tension.  The difference, however, was that the group that spent 30 minutes walking also noted an overall improvement in well-being.

While the study further proves the theory that walking is good for mental health, as well as physical, it also lends credence to the theory that people who walk feel better overall.  It also proves that an individual does not have to be outside in order to enjoy the benefits of walking.  This simple exercise can be achieved with a treadmill or by simply walking in place while tuning into a favorite movie or television show.

Anyone who has been diagnosed as having clinical depression or other illnesses should not ignore, or disregard, his/her medical treatment program.  Walking is simply a way to add further improvement to certain conditions.  A simple 30-minute walk can benefit an individual’s mood, improve cardiovascular health and combat obesity all at the same time. 

In order to be effective, many people find that a daily walking schedule will help to keep them motivated and improve their spirits.  In addition, a regular schedule will ensure that there is a time set aside for a walk.  It’s very easy to think, “I’ll get around to it later,” but more often than not something will distract individuals away from exercise unless they have a certain schedule that is followed every day.

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Lifestyle for a Healthy Heart

A healthy heart is necessary for a healthy life. Eating right and living a healthy lifestyle  to maintain a healthy heart is essential. The food you choose to eat should contain little fat, sodium, and calories but have a lot of fiber content.

HIGH FAT FOODS: Meat, butter, cheese, and milk contain high levels of “bad” fats and should only be eaten in small quantities as they increase your risk for heart disease. You must also reduce your intake of foods that are high in sodium.

LOSE WEIGHT: The incidence of heart disease increases greatly for those who are obese. It is essential to maintain a healthy weight. To effectively lose weight you must reduce your caloric intake. An easy way to do this is to increase foods that are low in calories and high in fiber such as fruits, vegetables, and whole grains.

EXERCISE: A major factor that leads to heart disease is a sedentary life style. With the advent of technology-based jobs, more and more people are sitting at their computers all day. If you are one of these people, try to take a break every 30 minutes and walk around your desk, up and down a hallway or up and down the stairs.

Some people try to relax by sitting before the television. Either you sit before your computer or in front of the TV. This is also an unhealthy habit. If you want to relax, try to take a walk outside. Walking is a wonderful exercise for your heart. A brisk walk for 30-40 minutes daily will change your life beyond your expectations. Try it.

There are other aerobic exercises that can be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These exercises should be done for at least 30 minutes, 3 or 4 times a week. If you are overweight then it is time to a look at your work schedule and allot some time for exercise.

You will feel better, be leaner, have more energy, and you will have a healthy heart. By following this type of lifestyle you will also reduce your risk for many diseases and illnesses. A win-win situation for all.

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Cardio Boxing

Cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. The major benefits of cardio-boxing are increased stamina, strength and coordination.

The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

Cardio

The best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to do this is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,

60% of 180 is 108 beats a minute,

70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.  Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.      

Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Position:

1.  Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

2.  Bend your knees a little and balance your weight comfortably and evenly.

3.  Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

4.  The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further. 

Moving:

When moving forward in this boxing stance, the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows. 

When moving sideward to the right, the right foot moves first followed by the left. 

When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

                                 

Punching:

A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the punching bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Once you are comfortable with the moves and the flow, you will start to feel better both physically and mentally. Your body will become leaner and your endurance, strength, and coordination will all greatly improve.

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An Apple a Day

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. Apples are high in fiber, vitamins, minerals, and antioxidants. They're fat-free, cholesterol-free, and low in sodium. In short, eating an apple a day is a smart part of a healthy lifestyle.

Prevents Irregularity

You don't have to worry about staying regular anymore. One of the easiest ways to prevent many illnesses is to avoid constipation. Chronic constipation can cause appendicitis, diverticular diseases, hemorrhoids, and hiatal hernias by the continual straining just to pass small, hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives is as easy as replacing that afternoon snack of potato chips with an apple. Plus, think of the calories you'll save!

But that's not all apples can do. They're also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea, since it's made without the high-fiber skin. But watch out for extra sugar.

Disease Prevention Benefits

Antioxidants can protect you from many of the diseases that are a part of aging. In fact, so many people are taking supplements for antioxidant protection that it's now a multibillion-dollar industry. But whole foods can do much more for you than pills.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding - the antioxidant values were equal. This means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters.

The researchers found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?

Cuts your risk of heart disease. Flavonoid-rich foods like apples have been scientifically confirmed to lower your risk of heart disease. The next time you pick up an apple, examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

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Aspirin for Heart Health

Along with a healthy diet and exercise, those at risk of a heart attack or stroke can take another precaution to reduce their risks -- a daily dose of aspirin. According to the American Heart Association, an aspirin daily may actually lower the risk of heart attack and stroke, as it interferes with the body's blood-clotting action.

As blood clots within the vessels that supply blood to your heart and brain, it can block arteries that are already narrowed due to the buildup of fatty deposits. When this happens, blood can’t flow to the heart and brain successfully. This can lead to a heart attack or stroke. By taking aspirin on a regular basis, you can reduce clotting and potentially prevent a heart attack or stroke.

Is Aspirin Therapy Right For You?

Taking a daily dose of aspirin is not right for everyone. It is ultimately up to you and your doctor to determine if this therapy will benefit your current health condition. Daily aspirin therapy typically benefits the following groups:

*Smokers.

*Diabetics.

*People with high blood pressure.

*People with a high cholesterol level.

*People who do not get regular physical activity.

*People with a family history of heart attack or stroke.

Even if you have some of these risk factors, daily aspirin therapy may not be for you if you suffer from a bleeding or clotting disorder, asthma, stomach ulcers, or take medications that may increase your chance of bleeding.

Dosage.

There is no uniform aspirin dosage that suits all patients with heart disease risk factors. Some patients benefit from 75 mg, which is less than one baby aspirin, while others benefit from 325 mg, or the potency of one regular aspirin.

Side effects.

There are several side effects of taking daily aspirin therapy that you should discuss with your doctor before beginning this regimen. They include:

*Hemorrhagic stroke.

*Gastrointestinal bleeding.

*Allergic reaction.

*Ringing in the ears and/or hearing loss.

Talk with your doctor about this inexpensive, readily available preventive treatment for heart disease to determine if it is right for you.

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How to Be Heart Healthy

Heart disease is the number one cause of death for men and women in the United States.  The most common heart disease is coronary heart disease that often appears as a heart attack. The chance of developing coronary heart disease can be reduced by taking steps to prevent and control factors that put people at greater risk, such as eating healthier and exercising regularly.

Some heart attacks are sudden and intense; however, most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:

Shortness Of Breath – May occur with or without chest discomfort.

Chest Discomfort – Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes or that goes away and comes back. It can feel like squeezing, uncomfortable pressure or pain.

Discomfort Or Pain In Other Areas Of The Upper Body – Symptoms can include pain or discomfort in the jaw, neck, either or both arms or the stomach.

Other symptoms may include nausea, dizziness or breaking out in a cold sweat.

MAKING DIET CHANGES.

A healthy diet and lifestyle are the best weapons you have to fight heart disease.   

*Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Choose broiling, baking or grilling instead of frying.

 *Select fat-free and low-fat dairy products.

*Cut back on foods containing partially hydrogenated vegetable oils, foods that are high in dietary cholesterol and foods and beverages that have added sugars.

*Reduce your intake of salt and sodium.

*Monitor portion sizes.

*ALWAYS read nutrition labels.

*Get at least 20 minutes of exercise every day. Take a walk. It’s easy and so good for you.Hea

rt Disease: Quick Facts

HEART-HEALTHY FOODS. 

Almonds

Asparagus

Avocados

Black Beans

Blueberries

Broccoli

Brown Rice

Cantaloupe

Carrots

Flaxseed

Oatmeal

Olive Oil

Oranges

Red Bell Peppers

Salmon

Spinach

Sweet Potatoes

Tofu

Tomatoes

Tuna

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Reduce Your Risk of Cold and Flu

If you are like me, a new year is always filled with excitement and anticipation of what's to come with resolutions I have made and goals I have set. Unfortunately, however, this time of year also comes with something not so nice - flu season - and now we are right in the midst of it.

Most people don’t make much distinction between the terms 'cold' and 'flu'. Though both the common cold and influenza are viral in nature, they are not terms that should be used interchangeably.

Colds generally involve symptoms that include a runny nose, a sore throat, and coughing, but they seldom involve a headache or a fever. A cold will typically last only about a week and symptoms are usually much less severe than those associated with the flu.

Influenza, or the 'flu' as it is commonly called, is essentially an acute viral infection of the upper respiratory tract or digestive tract. It is often accompanied by fever, chills, sore throat, nausea, diarrhea, abdominal pain and excessive fatigue.

Naturally, many people look at the flu as being a negative situation due to its unpleasant side effects. However, according to holistic healing principles, a flu is often what is referred to as a 'healing crisis,' during which toxic waste products are eliminated.

Therefore, it is part of a periodic process of the body to find a greater level of health. While a flu or cold is often bothersome and sometimes painful, you should know that there is positive healing taking place. Knowing this allows you to work with the natural processes of your body.

In doing so, you can often enhance your immune function and shorten the acute symptoms. Experts recommend that you take the following proactive measures to help cut down on your risk of acquiring a cold or the flu:

* Wash your hands frequently and thoroughly, using warm water and soap all over your hands and fingers. Washing your hands should take a minimum of 15 seconds.

* Avoid putting your hands near your eyes, nose or mouth as most germs enter through these areas.

* Strengthen your immune system with balanced meals, plenty of sleep, a good multi-vitamin and extra vitamin C.

* Make sure you drink at least 8 glasses of water a day. Even if you don’t feel thirsty, your body can still become dehydrated and make you more prone to infection.

* Exercise every day! Regular and consistent exercise not only helps you look better and gives you more energy, but it also strengthens your body from the inside out, making you a less likely target for all the germs and bacteria that are floating around.

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Easy, Healthy Ways to Detox

If you have been eating too much junk food lately, you may be feeling the urge to detox your body. However, resist the urge to try some highly-touted fasting or juice diet because they can be potentially dangerous. Instead, try focusing on eating naturally nutrient-rich whole foods, and cut back on processed foods.

1. Increase fiber
Eat lots of fresh fruit and vegetables. Whole foods, in their natural state, are high in fiber and full of wonderful vitamins and nutrients. The soluble fiber in oats, whole grains and beans is filling, making it a good weight loss tool. It also helps pull cholesterol out of the bloodstream, moving it through the digestive tract.

2. Increase lean proteins
Lean proteins from sources such as chicken (without skin), tuna and wild salmon preserve your lean body mass. Having some at every meal stabilizes blood sugar levels and helps you feel fuller longer. By increasing your intake of protein from non-animal sources such as whole-grain cereal and beans, you may also lower your blood pressure. These foods are rich in fiber and magnesium that can help reduce your risk for heart disease.

3. Avoid sugars
Eating high sugar foods not only pumps calories into your body, it spikes your blood sugar. Sugary foods also promote inflammation that can increase your risk for heart disease and certain cancers, and they make you feel foggy and fatigued. Stay away from foods that list sugar, high-fructose corn syrup or dextrose on the ingredients label. High-fructose corn syrup sweetens many processed foods and food makers often add it to reduced-fat foods to make them tastier. High-fructose corn syrup can cause spikes and dips in your blood sugar.

4. Avoid bad fats
Saturated and trans fats clog your arteries and promote inflammation. Avoid them by eliminating fried foods and anything made with hydrogenated vegetable oils (check labels) from your diet. Certain types of saturated fat (red meat, whole milk, cheese and butter) may actually override those signals your body sends out that tells you to stop eating because you’re full. However, don't eliminate fat entirely. Use healthy olive oil and eat avocados and nuts.

5. Reduce alcohol
Alcohol taxes your liver. Drinking too much increases your risk of high blood pressure and obesity. Instead, drink lots of water. You can also indulge in an occasional glass of red wine. Resveratrol, the potent antioxidant in red wine, may help prevent cancer, keep your heart and brain healthy, and reduce inflammation.

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Healthy Snack Ideas

Almonds Animal Crackers Apple Apple Chips (dehydrated apples) Apple dipped in Peanut Butter Apricots Bag of 100-calorie popcorn or air-popped popcorn Baked Apple Baked chips (about 7-10) with salsa Banana Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa) Blackberries (1/2 cup mixed with plain yogurt) Bowl of bran flakes with 1/2 cup skim milk and berries Broccoli Florets Celery with peanut butter and raisins Cherry Tomatoes Chocolate Covered Strawberries (dip 5 into 2 squares of dark chocolate) Chopped Red Peppers (dipped in fat free ranch) Cottage Cheese Craisins Cubed Apples and Cubed Cheese Dried Fruits Frozen Banana (peel it, stick in the freezer overnight) Frozen Grapes Frozen Mango Frozen Yoplait Whips Yogurt Fruit Smoothie (any combination of fruit and ice) Goldfish Crackers Graham Crackers Granola bar (whole grain, 150 calories or less) Guacamole with veggies Handful of blueberries with 2 tablespoons fat-free Cool-Whip Handful of olives Hard Boiled Egg Homemade Popsicles (puree fruit, freeze in popsicle molds) Kabobs (thread low-fat cheese, pineapple and cherry tomatoes onto a stick) Laughing Cow Light Cheese Wedges Lettuce wrap (two slices ham with 2 tspns honey mustard        rolled in a lettuce leaf) Low-fat Yogurt Mixed berries (1 cup tossed with one Tbsp fresh-squeezed orange juice). Oatmeal Orange Slices Parfait (build your own with yogurt, fruit, and granola) Peaches and Cottage Cheese Peanut Butter and Bananas on whole grain bread Pecans (5 pecans roasted with 1 tspn maple syrup and cinnamon) Pickles Pistachios Pita Bread and Hummus Pretzels Quesadilla (whole grain tortilla with tomatoes, beans,        corn, olives, guacamole, etc.) Raisins Raw veggies with hummus Rice Cakes Sherbet (1/2 cup serving) Sliced Cantalope Small Green Salad with light dressing S'more (2 graham crackers, 1 roasted marshmallow,        1 small square dark chocolate) Soy Chips Strawberries dipped in fat-free Cool Whip String Cheese Sugar Snap Peas Sugar-free Jello Sunflower Seeds Sweet Potato Fries (1 medium sweet potato sliced, tossed with         1 tspn olive oil, baked at 400° for 10 min) Trail Mix (dried fruit, sunflower seeds, nuts, low-sugar cereals) Triscuit's Thin Crisps dipped in cottage cheese or hummus Tuna with Triscuit crackers Turkey Roll-Ups (4 slices smoked turkey rolled up,        dipped in 2 tspns honey mustard) V8 Vegetable Juice Watermelon Yogurt (1/2 cup non-fat Greek yogurt with a dash of cinnamon & honey)

Peanut Butter and Bananas on whole grain bread

Pecans (5-7 pecans roasted with 1 teaspoon maple syrup and cinnamon)

Pickles

Pistachios

Pita Bread and Hummus

Pretzels

Quesadilla (whole grain tortilla with tomatoes, beans, corn, olives, guacamole, etc.)

Raisins

Raw veggies with hummus

Rice Cakes

Sherbet (1/2 cup serving)

Sliced Cantalope

Small Green Salad with light dressing

S'more (2 graham crackers with 1 roasted marshmallow and 1 small square dark chocolate)

Soy Chips

Strawberries dipped in fat-free Cool Whip

String Cheese

Sugar Snap Peas

Sugar-free Jello

Sunflower Seeds

Sweet Potato Fries (1 medium sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)

Trail Mix (dried fruit, sunflower seeds, nuts, low-sugar cereals)

Triscuit's Thin Crisps dipped in cottage cheese or hummus

Tuna with Triscuit crackers

Turkey Roll-Ups (4 slices smoked turkey rolled up, dip in 2 teaspoons honey mustard)

V8 Vegetable Juice

Watermelon

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