Category: Healthy Eating

Boost Your Immune System to Fight Off Colds and Flu!

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Stay well this Fall and Winter!

Fall is officially here and that also means “cold and flu” season is approaching as well.  Nobody likes being sick, and I’m sure you don’t have the time for it either. You can fight off catching a cold or flu by taking some simple steps to boost your immune system.

The words immune boosting  have been used so often for mass marketing that it’s hard to know what really works. The tips I’m sharing below are not theory. They are my own personal immune boosting secrets. My clients can vouch for me when I tell you it’s very rare for me to even catch a cold.

Use these proven tips to build your immune system!

1)  Vitamin D.  Researches believe that one of the reasons we catch colds during the winter months is a lack of Vitamin D.  Make sure you are getting outside when the weather allows.  Ask your doctor to check your Vitamin D levels. Your doctor may recommend that you take a Vitamin D supplement to help boost your immune system.

2)  Eat immune boosting foods! Yes, there are foods that help boost your immune system. Broccoli, almonds, cabbage, watermelon, garlic, spinach, sweet potatoes, button mushrooms, oysters, yoghurt, wheat germ, acai berry, elderberry, and grapefruit are all considered to be immune boosting foods.  Incorporate these foods into your daily diet. Look for recipes that include them and get creative with snack choices.

Variety is important when choosing foods for their nutritional value. Each food offers its own unique benefit. Avoid buying into the marketing hype around one magic food that can do it all.

3)  Get enough sleep! Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Lack of sleep can compromise your immune system, making you more vulnerable to colds, flu, and other more serious illnesses.

4)  Exercise! Moderate exercise is proven to boost the immune system. Studies have also shown that thirty minutes of moderate exercise can improve your sleep as well.

5)  Hit the coffee shop! Coffee and tea are both rich in antioxidants. Studies have shown that they can fight off illnesses when consumed in moderation. Too much caffeine can interrupt sleep and cause your body more harm than good. It seems that some people metabolize caffeine quicker than others. If you know it keeps you up at night, you may want to limit consumption to the morning hours.

Years ago I heard the words of a very wise nutrition expert Dr. Peter Levy.  They were so powerful! He said,  “60% of all symptoms in people could be easily reversed with proper nutrition and exercise.”  I believe with all of  my heart that he’s right.

Have any immune boosting tips you’d like to share? Please comment below! I really love hearing from you!

To a healthy Fall and Winter season!

Jennifer

 

Lose Weight With Easy Low Calorie Recipes!

Eat at Home for Weight Loss

One of the easiest ways to lose weight without dieting is to make meal planning and eating at home a regular habit. Preparing meals at home not only helps you lose weight, it ensure that you are putting healthy food in your body. When you control the calories and the ingredients in your food, your chances of successful weight loss and good health are much higher.

If you are used to eating out often, the idea of cooking at home can seem a bit overwhelming. Other commitments like after school sports, exercise, business engagements or deadlines, and homework can leave little time for cooking meals.  At the end of a hectic day, the take out window looks pretty appealing.

Keeping it Simple!

So how do you accomplish cooking healthy, low calorie,  great tasting food without adding another project to your day? The trick is to keep it simple!

The first thing to consider when planning meals for the week is what your calendar looks like. How long will your chosen recipes take to prepare? Choosing recipes that take no more than 20 minutes will allow you to eat healthy and lose weight without feeling totally overwhelmed.

Five Steps for Quick and Easy Home Cooking

1)  Plan your meals for the week.  Choose quick low calorie recipes for each night you plan on cooking. I recommend Cooking Light’s Super Fast Recipe Selection. These recipes are 20 minutes or less and they are delicious! Add a salad as a side to your meals to feel more full, and get extra fruits and veggies in your diet.

2)  Make a shopping list. Make a list of all the ingredients you will need before heading out to the store. This will eliminate last minute trips to the store which can suck up your time or tempt you to opt for take out.

3)  Make extra! Make extra servings that can be used for lunch or dinner the next day.

4)  Have a back up! Keep healthy frozen meals in the freezer for the days that do not go as planned. I keep frozen organic pizzas, wild caught fish sticks, frozen vegetables, and french fries on hand at all times.

Pick a few staples that appeal to you for your own freezer. Or, freeze leftovers to keep on hand for a last minute meal.  Make a salad while the meal is heating in the oven, and you’ll have a healthy meal to keep your weight loss efforts on track.

5)  It’s okay to cheat. Buy pre-made items that will save you time. Things like organic pasta sauces, jarred salsas, and sauces are great time savers when recipes call for making these sauces from scratch. Avoid buying anything with partially hydrogenated oils or high fructose corn syrup in it. It’s best when you recognize everything on the label.

You don’t need to spend a lot of time in the kitchen to eat healthy. And, you do not have to be a master chef either. Keep it simple and you will lose the weight without adding the overwhelm.

Have a quick and easy low calorie recipe you’d like to share?  Please comment below! I would love to hear from you!

Blessings to you and yours!

Jennifer

 

Exercise Alone Makes It Hard To Lose Weight

Have you been exercising regularly without seeing much weight loss?  If so, you may need to make some simple adjustments to your eating plan.

Five hours a week for 12 weeks and only 1.5 lbs lost!


A recent study at the University of Texas has shown that exercise alone without adjustments to diet produces minimal weight loss.  The University studied two sedentary control groups.  One group of 50 people made no changes to their diet or activity levels at all and were monitored for 12 weeks.

The second group of 50 people exercised with a personal trainer up to five hours per week for a total of 12 weeks and made no changes to their weekly diet.  This group lost a mere 1.5 lbs in 12 weeks.  I know what you’re thinking, not that impressive.

Please understand, this DOES NOT mean you should quit exercising.  Quite the opposite!  The study reveals that exercise alone makes it hard to lose weight.  The trick to losing weight permanently is a combination of a healthy eating plan AND regular exercise.

Five Simple Diet Changes to Boost Weight Loss

 

1)  Plan your meals.  Meal planning helps you plan out your caloric intake for the day.  For tips on how to meal plan,  see Meal Planning Helps You Lose Weight.

2)  Snack wisely. A small serving of chips is about 150 calories on average. But, did you know you can eat four cups of popcorn for only 60 calories? Popcorn is way more filling, and will keep you satisfied longer. Not crazy about popcorn? Eat a piece of fruit.

3)  Limit the fast food! I realize this may be obvious to some. However, with 25% of our nation eating fast food daily, I do not like to ignore this one. Most of us picture a drive through window when we think of fast food. However fast food can be healthy take out as well. When you let someone else cook the meal, you have zero control over the calories.

Find out how many calories are in your favorite take out and decide if it meets your weight loss goals.  If not, look for lower calorie take out options. Or, have some healthy frozen food on hand and combine it with a fresh salad for a last minute dinner option.

4)  Watch the sweets! There are 196 calories in a large chocolate chip cookie. Switch to a piece of dark chocolate (60 calories), a small cookie (49 calories), or a small serving of sorbet (110 calories).

5)  Eat Breakfast! This important meal jump starts your metabolism. Once you are awake the body has already been fasting for an average of 10-12 hours depending on eating and sleeping patterns.

Skipping breakfast increases the fast to approximately 15-20 hours. This keeps the body from producing the enzymes needed to metabolize fat to lose weight. When you skip breakfast, you risk sabotaging your weight loss efforts.

Not hungry in the morning?  Start with something simple like a piece of a fruit, and have the rest of your breakfast as a mid-morning snack.

A low calorie, high volume eating plan is critical for weight loss. When you combine exercise with the right nutrition, it will be easy to lose weight and keep it off for good.

Any questions?  Please ask me in the comment section below.  I’m happy to help!

Blessings!

Jennifer