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Cure Your Cold, Naturally

16 Jan Hot tea

We’re in the midst of the dreaded cold and flu season. There is nothing worse – runny nose, throbbing head, sore throat, coughing and chills….but this year don’t let it get the best of you. I found 10 natural ways to cure my cold here, and they are sure to help the symptoms associated with the common cold. Here are a few of my favorites:

1.  Zinc
This essential mineral boosts the immune system and has been linked to a decrease in viral activity. In fact, a landmark 1996 study of 100 adults at the Cleveland Clinic in Cleveland, Ohio, found that people who sucked 6-8 zinc lozenges a day felt relief from their colds in 4.4 days, compared with 7.6 days for those taking a placebo.

How to use it: Take 15-30 milligrams in lozenge form at the first sign of a tickly throat, runny nose or fatigue, says Fred Pescatore, M.D., an integrative physician and president of the International and American Associations of Clinical Nutritionists. “The lozenge works better than a pill form because it’s at the site of the viral action,” he says. “Suck on one every couple of hours until you feel better.” Stay away from zinc-based nasal sprays, which could damage sensitive olfactory nerves and cause a loss in your sense of smell.

2. Echinacea
Derived from the purple coneflower family, this herb is a powerful cold fighter, according to a 2007 University of Connecticut study. In a review of 14 clinical trials involving about 3,000 people, researchers found that echinacea cut the risk of catching a cold by 58% and reduced the cold’s stay by almost 1-1/2 days. However, you should only use it for prevention because once you have the cold or flu, you’re out of luck.

3. Vitamin C
Found in many fruits and vegetables (such as oranges, red peppers and broccoli), vitamin C has long been thought to reduce risk of illness.

A 2007 review by the Cochrane Collaboration, a nonprofit organization that analyzes health care studies, found that vitamin C taken after a cold had started didn’t make a difference: The cold lasted as long and was as severe. But if taken both before and during a cold, it shortened the viral illness’s duration in adults by 8%.

The powdered drink Emergen-C is a great choice. Each packet has 1,000 mg of vitamin C, plus electrolytes. Drink it daily over the course of the cold or flu.

4.  Honey
Honey, made from flower pollen and enzymes in bee saliva, has antioxidants and antiviral and antibacterial properties – all of which make it a top cold-fighter. Antioxidants in honey – all kinds – may also boost the immune system.

A 2007 Pennsylvania State University study found that in 105 children with upper respiratory infections, those taking honey had a 40% improvement in their coughs and restless sleep compared to untreated children.

Try adding two tablespoons of honey to a cup of warm, boiled water or green tea, Klimenko says. Add a squirt or two of lemon for a boost of vitamin C. 

5.  Chicken soup
It’s soup the way your grandmother made it: golden broth, chicken, carrots and onions. Its effectiveness isn’t just an old wives’ tale. Both the chicken and vegetables inhibit inflammation of the bronchial tubes, which causes coughs and congestion, according to a 2000 study at the Nebraska Medical Center in Omaha.

Also, chicken soup contains an amino acid that acts like the drug acetylcysteine, which is used to treat bronchitis and other lung ailments. 

6. Ginger tea
The gnarly root of the ginger plant contains compounds called gingerols that attack pain, inflammation, germs and viruses.  When you have a cold or flu, you need fluids, and ginger tea is a nice way of getting them without a lot of added sugar.

How to use it: To soothe a sore throat, steep two teaspoons of shredded ginger in a cup of hot water (if you prefer something cool, use a cup of sparkling water). Drink 2-3 cups a day.

7. Steam and Eucalyptus Oil

Ever drain a pot of pasta and feel your nose drip? Steam is a surefire way to clear a stuffy nose. Although it doesn’t kill cold or flu viruses, “steam opens the sinuses and airways so you can breathe better,” Klimenko says. For an added bonus, add 4-5 drops of eucalyptus oil to the steaming water, make a tent over your head with a towel and inhale the steam for 5 minutes. A 2009 study by the University of Heidelberg in Germany found that eucalyptus oil reduced viral infection — the source of colds and flu — in a test tube by 96% by deactivating virus particles.

You can also set up a humidifier in your bedroom, which may help you sleep better, or fill your bathroom with steam by running a hot shower or bath, she says.

The information contained here is provided for informational purposes only and is not meant to substitute for advice from your doctor or healthcare professional. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified healthcare professional regarding any medical condition. Information and statements provided by this site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.  Reliance on any information provided is solely at your own risk.

Exercising When Sick: Should You or Shouldn’t You?

10 Jan sick

Have you finally committed to your new exercise routine and are now feeling set back by a cold or the flu? What should you do?

The answer depends on what ails you.  For example, exercising with a cold may be OK, but if you’ve got a fever, hitting the gym is a definite no-no. Raising your internal body temperature if you already have a fever can put you at risk for a more serious illness.

A general guide for exercise and illness is exercise is usually OK if your signs and symptoms are all above the neck (runny nose, nasal congestion, sneezing, minor sore throat). Exercising with these symptoms may help you feel better by opening your nasal passages and temporarily relieving nasal congestion. However, consider reducing the intensity and length of your workout or you may feel worse (instead of going for a run, take a brisk walk) and be sure to stay hydrated.  If your symptoms are below the neck (chest congestion, hacking cough or upset stomach) or you have a fever, widespread muscle aches, or feel fatigued, skip the workout and get some rest.

Let your body be your guide. If you have a cold and feel miserable, take a break. Scaling back or taking a few days off from exercise when you’re sick won’t be a huge set back. Resume your normal workout routine gradually as you begin to feel better. If you’re not sure if it’s safe to exercise, ask your doctor.

If you’re still having trouble motivating yourself to get to the gym, keep this in mind. Exercise in general can help boost your body’s natural defenses against illness and infection, and often can cut the number of days you feel sick in half!

Stay tuned for natural cold and flu remedies!

Happy New Year!

31 Dec new year

I’m sure many of you are finalizing your plans for one of the biggest holiday parties of the year and deciding what this year’s New Year’s resolution will be, and I’d venture to say the majority of resolutions are to lose weight. Keep your goals in mind tonight and remember that with a little planning, you can avoid diet disaster!

It is so easy to overdo it with alcohol and we often forget how many calories are in just one drink. Take, for instance, a screwdriver. The orange juice alone has about 84 calories (and a lot of sugar) and when you add a shot vodka, the calories more than double. 3 or 4 of those and you’ve had almost half of your allotted daily calories. Calories aren’t the only reason to take it easy on alcohol. The lower our inhibitions, the more likely we are to mindlessly indulge in the sweets on the dessert table, that extra slice of pizza or any food that is within striking distance.

So how do you keep those calories in alcoholic drinks from adding up so quickly? Here are five tips from the experts.

1. Alternate alcoholic and nonalcoholic drinks to save calories. The savvy dieter finishes one cocktail, glass of wine or beer, then has a “mocktail” — a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!

2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don’t be shy about asking for your cocktail your way. You can save 100 calories if you have a club or diet soda as your mixer. Remember using juice mixers adds extra sugar to your drink!

3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are infused with flavors, not sweetened, keeping any extra calories at bay.

4. Dilute your drink. Another option is diluting your drink with club soda or water. If you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime.

5. Have a game plan. Before heading out, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won’t get tipsy with the first drink and it will be less tempting to dive into the food. Always be aware of your own personal limits. Don’t drink too much, and please don’t drink and drive.

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Have a safe and happy New Year and I’ll talk to you in 2012!

Why Wait?!

19 Dec resolution

Since there are less than two weeks until January 1, I’m guessing many of you have started thinking about that once a year declaration – the good ole New Year’s resolution!  Every year I hear people say that they will do something different, but the outcome is generally the same – nothing!  I am not trying to be negative, but statistically nearly 80% fail by January 20! I believe one of the biggest reasons most people can’t stick to their resolution is because they go into it blindly and without a plan. The most common resolutions I hear are to become physically fit, lose weight, stop smoking, quit drinking, and get out of debt.

Why wait until New Year’s to make a resolution?  What is so magical about January 1, anyway? Don’t put off achieving goals that are important to you. Instead, plan the steps necessary to accomplish them now.  For example, if you want to lose weight, why put it off? Waiting another two weeks during the holiday season puts you at risk for ringing in the New Year with extra pounds, and we all know we don’t want that! The rule of thumb is it takes 21 days to develop or change a habit, so if you start today you’ll have a jump start on your resolution and can get a head start before the crowds break down the gym doors to shed the holiday weight they gained this season.

One resolution I made started last week, and it’s not exactly a New Year’s resolution. I guess you could call it a holiday season resolution – to start the year having gained no weight throughout the holidays.  Yes, I know, I should have thought of this before Thanksgiving, but better late than never, RIGHT?!  I have been going to several holiday parties and sometimes the temptations are too hard to resist – the pies, the cookies, and all the sweets that I have such a hard time saying no to. I decided to stop eating sweets until after the New Year. Why? Because I know I don’t usually crave sweets (unless they’re staring back at me) or keep them around the house during the year. If I can make it through the next couple of weeks without giving in to all the temptation on the dessert table, I will start my year without any extra baggage on the scale. I was put to the test twice this weekend and although it was much easier said than done, it felt great knowing I had the will power to not give in. So give it a try – create your plan and hold yourself accountable!

Why Women Should Lift Weights

12 Dec dumbbells

It’s probably the number one concern I hear from my female clients when I tell them we’re going to lift heavier weights: “But I don’t want to bulk up!” I came across an article on Bodybuilding.com written by Shannon Clark that sums up the reasons women won’t look like a bodybuilder from weight training and highlights the benefits of lifting weights. If you would like to read it in full, click here.

I have outlined the major points below if you’re pressed for time to read the full article.

WHY YOU WON’T BULK UP

1. FEMALE TESTOSTERONE LEVELS

Women don’t have the testosterone levels to pack on tons of mass. Testosterone is the primary muscle-building hormone in the body. A man’s testosterone levels are 15 to 20 times higher than a woman’s. Because women have significantly less of this “Hercules Hormone,” they cannot put on muscle mass as easily as men.

2. FEMALE DIETARY HABITS

Most women don’t consume enough calories to create the mass. Think about it this way: When was the last time you forced down extra servings of protein at dinner because it fit your mass-gaining goals? Chances are, never. Most women are born restriction eaters. They have a built-in tendency to want to be slimmer. To become the bulky beast you needlessly fear, you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis.

3. FEMALE FORCE DEVELOPMENT

Finally, you won’t get big and bulky because you typically won’t generate the degree of force that men will. There are some strong women out there who push themselves to the max but for the most part, men have a larger degree of drive to push their bodies beyond the limits of comfort.

WHY YOU SHOULD LIFT WEIGHTS

1. HIGHER METABOLIC RATES

Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.

2. GREATER MUSCLE DEFINITION

You will see greater overall muscle definition. When you lift light weights, the muscles are barely challenged. As a result, your muscles won’t feel any need to adapt (grow) since they can easily handle what you throw at them.

Push yourself harder and take the weight up to the next level – that’s when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.

3. IMPROVED FUNCTIONAL STRENGTH

Improving functional strength capabilities will make everyday activities easier over time. You won’t need to have the man sitting next to you on the plane lift your bag into the overhead compartment or call your brother to move a couch anymore.

Stop fearing the weights! Get out there and push yourself – I bet you’ll be surprised at how strong you really are!

Cortisol and its Effects on Your Midsection

12 Aug

When it comes to excess belly fat, the situation is more serious than how you look. Excess belly fat has been linked to diabetes, cardiovascular disease, some cancers and stress.

 

When you have stress, your body releases certain “fight-or-flight” stress hormones that are produced in the adrenal glands: cortisol, norepinephrine and epinephrine. When you first get stressed, these hormones kick into gear. Norepinephrine tells your body to stop producing insulin so that you can have plenty of fast-acting blood glucose ready. Epinephrine will relax the muscles in your stomach and intestines and decrease blood flow to these organs. Once the stressor has passed, cortisol tells the body to stop producing these hormones and to go back to digesting regularly. It’s normal for your cortisol levels to go up and down throughout the day, but when you are chronically stressed your cortisol level goes up — and stays there.

When your stress and cortisol levels are high, the body actually resists weight loss. Your body thinks times are hard and you might starve, so it hoards the fat you eat or have present on your body. Cortisol tends to take fat from healthier areas, like your butt and hips, and move it to your abdomen which has more cortisol receptors. Hello ab flab! In the process, it turns once–healthy peripheral fat into unhealthy visceral fat (the fat in your abdomen that surrounds your organs) that increases inflammation and insulin resistance in the body. This belly fat then leads to more cortisol because it has higher concentrations of an enzyme that converts inactive cortisone to active cortisol. The more belly fat you have, the more active cortisol will be converted by these enzymes — yet another vicious cycle created by visceral fat.
So what if you have belly fat? Lose weight by following the best nutrition and lifestyle strategies that support you in times of stress. When you limit your caffeine to 200 milligrams a day, avoid simple carbs, processed foods, and refined grains, and get plenty of high-quality protein, in addition to de-stressing yourself, you’ll automatically help your body keep your stress hormones, especially cortisol, lower. It’s a day by day choice you’ll have to make, but the results will be worth it. Think how good it will be when you are as healthy on the inside as you look on the outside.
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