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Feeling Under the Weather? Try These All-Natural Cold and Flu Remedies

February 19, 2015 by

If you get a cold or the flu every winter like clockwork, you’re likely always on the hunt for natural ways to treat your illness at home. Before you drag yourself out of bed to go to the doctor, try these all-natural home remedies to help banish your sore throat, soothe that runny nose, and make your aching muscles feel as good as new. (But consult your doctor for professional medical advice first!)

  1. Drink as many fluids as possible. When you’re feeling all stuffed up and congested, one of the best ways to rid your nasal cavity of mucus is by drinking plenty of fluids. Aim for eight to ten glasses of water per day, and supplement them with herbal teas, sports drinks, and even broth-based soups.
  2. Inhale steam. Another way to clear your stuffy nose is by leaning over a pot of boiling water, placing a towel over your head, and breathing deeply through your nose—just be careful not to breathe too deeply and burn yourself.
  3. Adjust your diet. By incorporating things like lemons, garlic, and honey into your diet, you can absorb their vitamins and antimicrobial properties. Green tea or peppermint tea also help to rid your body of cold or flu symptoms.
  4. Gargle with salt water. If a sore throat is keeping you up at night, this old wives’ tale can help to decrease the swelling in the throat’s mucous membranes and ease your pain.

Home Remedies for Colds [WebMD]
Cold and Flu Home Remedies [Doctor Oz]
22 Natural Sore Throat Remedies to Help Soothe the Pain [Everyday Roots]

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USDA Guide to Calorie Counting

December 18, 2014 by

Counting calories is a daily chore that all dieters must face, and it may sometimes seem like it is taking over your life (or at least your meals). These helpful tips from the USDA can help you to manage your meals, keep your calories under control, and do it all while still enjoying the food you eat. Here are some of the tips:

  • Even if you carefully count calories, it's easy to exceed your empty calorie allowance. Empty calories are calories that come from added sugars and solid fats, and they have no health benefits.
  • When choosing proteins, choose only lean versions of beef or pork. A three-ounce portion of regular ground beef contains 64 empty calories, while a three-ounce portion of extra lean ground beef contains zero empty calories.
  • Breads and pastries with added sugar or butter contain significantly more empty calories than those without. A regular piece of white bread contains zero empty calories and approximately 69 calories, but a glazed donut contains 170 empty calories out of its total 255 calories.
  • Check the calories on the label before you consume any food, and make sure to eat only the recommended serving size listed on the label.

Find more calorie counting tips on the USDA website.

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Easy Ways to Incorporate More Folic Acid Into Your Diet

September 18, 2014 by

When you think of the necessary vitamins and minerals that you should be getting from the foods that you eat, folic acid likely isn’t one of the first things that come to mind. It is a very important element in everyone’s diet, however, especially women who are pregnant and those who are susceptible to Alzheimer’s disease. Here are some of the best ways to incorporate more folic acid into your diet.

  1. Broccoli. You already know that you should eat your vegetables to get the proper nutrients, but broccoli contains a great deal of folic acid as well. Just half of a cup of broccoli contains 52 micrograms of folic acid, which equals approximately 13% of the average person’s recommended daily value. Steaming broccoli or eating it raw is one of the healthiest ways to consume this veggie, but you can also add it to salads or stir fries for a more flavorful taste.
  2. Sunflower seeds. These tiny, toasted snacks are not only tasty, they’re also a very impressive source of folic acid. Just one ounce of sunflower seeds provide 20% of your recommended daily intake, and they also provide Vitamin E, beneficial fats, and other essential nutrients.

Surprising Sources of Folic Acid [Yahoo! Shine]
Foods High in Folic Acid [Prenatal Vitamin HQ]
15 Foods High in Folic Acid [Global Healing Center]
18 Foods High in Folic Acid to Prevent Cancer & Birth Defects [Bembu]

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Easy Ways to Incorporate More Potassium Into Your Diet

August 21, 2014 by

While most people think of bananas when they think of sources of potassium, there are actually a wide variety of other foods that contain even more of the beneficial mineral. Potassium helps to keep your heartbeat regular and your muscles, kidneys, and other organs working to their fullest potential, and it’s even been proven to work better than sports drinks at providing energy before a workout. These great foods can help to ensure that you get enough all-natural potassium.

  1. Sweet potatoes. Along with their numerous other health benefits, sweet potatoes are also very high in potassium. Just one average sized potato contains an impressive 646 milligrams, making it one of the absolute best sources of this mineral. At just 131 calories per sweet potato, they also make a low calorie side dish that won’t derail your diet plans.
  2. Tomato sauces. The zesty marinara sauce that you toss on your linguine is an even better source of potassium than a fresh tomato. Just 1/4 cup of tomato paste contains 664 milligrams of potassium, and plain old tomato juice offers over 400 milligrams.
  3. Beans. Whether you prefer fresh green beans or kidney and lima beans, all types of these beans are wonderful sources of potassium. Half of a cup of white beans contains just about 600 milligrams of the necessary mineral, and they’re good for your heart as well.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High in Potassium [Health.com]
Foods With More Potassium Than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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Move Over, Dairy! These Foods Are Surprisingly High in Calcium

July 24, 2014 by

You learn from an early age that calcium builds strong bones and teeth, but it has a number of other health benefits as well. This beneficial mineral also helps to regulate your blood pressure, maintains healthy blood vessels, and even aids in preventing Type 2 diabetes. Now that you know why you should eat calcium, here are a few lesser-known ways to get it.

  1. White beans. Beans get a good reputation because of their high levels of protein, but white beans are also very high in calcium as well. In fact, just one cup of canned white beans provides 191 milligrams of calcium, which is about 19% of your daily value. These creamy, mild legumes are great in a hearty chili or mashed as a chickpea substitute in homemade hummus.
  2. Sardines. While these tiny fish may have made you squeamish as a child, sardines are actually one of the healthiest fish that you can eat. Like a lot of seafood, they’re rich in omega 3s, but they also provide 321 milligrams of calcium in just seven sardine filets. Many people choose to eat them plain, but if you prefer to cut down on the fishy flavor, you can also add sardines to a salad.

18 Surprising Dairy-Free Sources of Calcium [Greatist]
18 Surprising Dairy-Free Sources of Calcium [HuffPost Healthy Living]

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On the Go? Check Out These Easy, Healthy Snacks

December 11, 2012 by

Oftentimes, the biggest issue people face when trying to stick to a healthy diet is snacking. Most snack food (i.e. junk food) isn't good for our health, and is filled with sugar, fat, sodium, and empty calories. But with just a bit of planning, you can be prepared with delicious snacks that are tasty and great for you, too! Below are a few ideas:

1.     Nuts and Seeds. Nuts and seeds are one of nature’s most perfect foods. They contain lots of protein and vital nutrients in an easily portable size. The very best nuts and seeds for your health are walnuts, almonds, and pumpkin seeds. Enjoy them roasted with just a pinch salt, or try out other more exotic spices.

2.     Rice Cakes. If you like crunch, but don't like calories, rice cakes are ideal! They're large enough to give you some substance, but low-cal enough to keep your weight in check. Plus, they come in a variety of sweet and savory flavors to please any palate.

3.     Fresh Veggies. Prep carrots, cucumbers, and celery and but them into small baggies or tupperware so they're easy to grab on the go. Add a little salt and pepper and some fresh squeezed lemon, or dip them into a light vinaigrette dressing.

4.     Dried Fruit. Fruit is always a fabulous snack, and dried fruits are not only good for you, but they're very portable as well. Try to avoid excessively sugary items like pineapple and mango, and instead go for dried apricots and other stone fruits, which lose less of their nutritional value when dehydrated.

5.     String Cheese. Convenient and delicious, this ideal snack is individually wrapped, and can stay fresh outside of the refrigerator for many hours. And, it offers a great amount of protein and calcium that will help hold off hunger until your next meal.

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The Bodypump Fitness Craze: What is it and is it Right for You?

August 28, 2012 by
If you’ve been hearing the buzz lately about a popular new exercise trend called Bodypump, you’re probably curious to know what it entails. Read on to learn about the essentials of Bodypump so that you can decide whether or not it’s a good fit for you: 
 
Overview of Bodypump
Bodypump is an exercise method invented by Les Mills, one of the leading fitness companies in the industry. It is a barbell-based class that emphasizes a combination of cardio work and weight lifting, designed to sculpt, tone, and strengthen your entire body. Les Mills promotes Bodypump as one of the fastest ways to get in shape because it challenges all of your major muscle groups through movements like presses, squats, and lifts. Many gyms offer the class with certified Bodypump instructors and it has become a phenomenally popular fitness trend all over the country. 
 
The Rep Effect
One of the distinctive features of Bodypump is what Les Mills calls “The Rep Effect.” The Rep Effect is a method of resistance training that places a focus on low weight loads and high repetition movements. These kinds of reps are designed to maximize an exerciser’s success with burning fat, gaining strength, and rapidly building lean muscle mass. Since lean muscle mass burns calories, proponents of Bodypump tout its ability to transform your body into a lean and fat-burning machine by helping to replace your body fat with calorie-burning muscle. 
 
Bodypump Class
A typical Bodypump class features an instructor specifically trained in the Bodypump methods. He or she leads the class through a series of specific exercises and choreographed movements designed to hit all the body parts in a highly effective sequence. The class is accompanied by a playlist of chart-topping music that is kept constantly fresh based on what’s hot on the radio at the moment. The classes are usually large but not overwhelmingly so, and they are an ideal forum for you if derive motivation, inspiration, and energy from working out with a group of people. In a typical Bodypump class, you’ll perform 70-100 reps per body part for a total of up to 800 reps in one workout session. 
 
Additional Benefits of Bodypump
If you’re concerned about building bulk through weight lifting, Bodypump is a great option because the low-weight-high-rep approach will allow you to tone without adding significantly visible mass. It is also a good option for you if you’re looking for a low-impact form of exercise that will not put a significant amount of pressure on your joints. Bodypump has been designed to protect your bones and joints from injury. The class emphasizes proper form and posture so that you don’t tax your knees, shoulders, or other vulnerable areas. 
 
Other Bodypump Options
If you don’t think you’ll be able to commit to a full fifty-five minute class multiple times a week, many gyms also offer a 45-minute class that omits two of the smaller muscle groups (biceps and triceps) but still makes sure to include all of the major muscle groups throughout the class session. There has also been an upsurge in Bodypump Express Classes overseas and the trend has starting coming over here. The express version is a 30-minute long class that omits the biceps, triceps, and cool down session. Les Mills also has an at-home exercise DVD in the works that will soon be available for people who would rather do Bodypump at home than in a class setting.  
 
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