6 Quick Tips to Stay Healthy During Cold and Flu Season

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It’s that time of year again when everyone you know is sick. You’re washing your hands more than normal, increasing your multi vitamins and trying to avoid anyone who looks or sounds like they even have a sniffle.

Here are a few other ways to help keep yourself heathly and feeing great.

1. Whenever anyone in your household or anyone that shares a common space gets sick, make sure to disinfect. I’m not talking by using harsh chemicals all you need is 2 drops of eucalyptus oil in a spray bottle of water. If eucalyptus is not your thing, just plain white vinegar cleans and disinfects just as much as any harsh chemical cleaner you can buy at the store but doesn’t leave your house covered in chemical hazard residue.

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2. Get enough sleep- our bodies heal and are rejuvenated during our REM cycles so especially if you feel something coming on or are trying to ward of that bug everyone has make sure you are getting your minimum 7 hours.

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3. Eat Garlic- Garlic is the best anti-viral, anti-bacterial, anti-fungal, health promoting food out there! Eat it on everything and eat lots of it. If you are worried that people might think that you smell like garlic don’t worry they are all stuffed up and can’t smell anyways. 🙂

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4. Drink lots of filtered water- Water helps flush out toxins so they don’t accumulate and take the attention away from your body being able to fight off any infections, virus’s or bacteria not allowing them to fully exhibit themselves in your bodies resulting in a cold or flu.

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5. Exercise- Based on the same principles above sweating removes toxins from your body and also helps increase your metabolic temperature. Bacteria and Virus’s dont thrive in extremely warm temperatures it’s the same reason we get a fever when we have the flu. So get your body heated up however you like running, hot yoga, involve a partner ;), etc..

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6. Last one is stay positive, if you start to feel something convince yourself that it’s nothing or even if it is a cold or flu that it’s going to be short lived. Dwelling, complaining and whining will only prolong your illness.

Stay healthy!!

Vitamin D- Why It’s So Important.

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Through the summer months when we are outside in the sunlight your skin should be absorbing enough Vitamin D for you to be healthy. Now that summer is over and the days are getting shorter and shorter people will start to spend more time inside. As fall and winter set in, I think it’s very important to consider what Vitamin D does for your body and why it’s important to supplement during the months you’re unable to be outside with your skin exposed to the sun.

What does it do? 

Vitamin D manages calcium in your blood, bones and gut and helps cells all over your body to communicate properly. Once your body absorbs the vitamin D, it then goes through a number of chemical processes to change it so that your body can use it.
The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This in turn leads to insufficient calcium absorption from the diet.
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Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).

If you are exclusively breastfeeding, you should also supplement your baby with Vitamin D.

Research has also shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

What does a vitamin D deficiency in adults look like?

  • tiredness, aches and pains, and a general sense of not feeling well
  • severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
  • stress fractures, especially in your legs, pelvis, and hips

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Where can I get it, other than the sun?

Some foods that provide vitamin D include:
  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
  • Beef liver
  • Cheese
  • Egg yolks

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You can also buy Vitamin D3 Drops, this is what I use during the fall, winter and sometimes the spring months.

How much do I need?

The recommended IUs for vitamin D are:

Live longer, healthier and happier.
Alicia

Pumpkin here, pumpkin there, pumpkin, pumpkin everywhere!!

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It’s the time of year when we start to see pumpkins everywhere, for me they represent fall, thanksgiving, cooler weather and warmer sweaters but what do we actually know about these plump, nutritious orange plants.

Is Pumpkin more then just something to carve cool designs into or filling for pie?

Yes!!

Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. 

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Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health. It contains a wealth of antioxidants. Vitamin C, vitamin E, and beta-carotene have been shown to support eye health and prevent degenerative damage.

Pumpkin can protect immunity. Pumpkin pulp and seeds are high in both vitamin C and beta-carotene. These offer a boost to the immune system using a powerful combination of nutrients.

 

Pumpkin seeds, leaves, and juices all pack a powerful nutritional punch.

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Click here to find out how to harvest, remove and roast pumpkin seeds.

There are many ways pumpkin can be incorporated into desserts, soups, salads, preserves, and even as a substitute for butter.

 

Nutritional breakdown 

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains: 

  • 1.76 g of protein
  • 2.7 g of fiber
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrates

This amount of pumpkin also provides:

  • more than 200 percent of the recommended daily allowance (RDA) of vitamin A
  • nineteen percent of the RDA of vitamin C
  • ten percent or more of the RDA of vitamin E, riboflavin, potassium, copper and manganese
  • at least 5 percent of thiamin, B-6, folate pantothenic acid, niacin, iron, magnesium and phosphorus

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Preparing fresh pumpkin at home will deliver the most benefits for your health, but canned pumpkin is also a great choice. Pumpkin retains many of its health benefits it the canning process.

Steer clear of canned pumpkin pie mix. This is usually placed next to the canned pumpkin in grocery stores, and is sold in a similar can. It contains added sugars and syrups.

Canned pumpkin should have only one ingredient: Pumpkin.

 

RECIPES
Here are some great recipes to start incorporating pumpkin into your diet ( some good for you nutritionally and some good for the soul).
Pasta with Creamy Pumpkin Sauce and Toasted Hazelnuts

Pumpkin Lasagna with Ricotta and Swiss Chard

 

 

 

 

 

 

Pumpkin and Yellow Split Pea Soup

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Pumpkin Tiramisu

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24 Thanksgiving Pumpkin dessert recipes

and last but not least, what would the fall season be without……………….

Pumpkin Spice Latte

Pumpkin Spice Latte

 

Live Longer, Healthier and Happier.

Alicia