What better time than now to have a healthy immune system. Did you know that your diet plays a role in protecting you from toxins and infections. Yeah, vitamin C is great, but you can get vitamin C from other sources besides citrus fruit. Here are some of the top to get in your system:

Vitamin C: Leafy green vegetables such as spinach and kale, bell peppers, brussels sprouts, strawberries and papaya are also excellent sources. 

Vitamin E: Almonds, peanuts, hazelnuts, spinach, broccoli, and sunflower seeds are all high in vitamin E.

Vitamin A: Carrots, sweet potatoes, pumpkin, cantaloupe and squash.

Vitamin D: Many people have a hard time absorbing vitamin D from food. Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. Food wise, fatty fish such as salmon, mackerel, tuna ,and sardines. You can also take in some milk, orange juice, and cereals.

Folate/ Folic Acid: Eat more beans and peas on a daily basis. Enriched breads, pastas, rice and whole-grain products will help with your folic acid intake.

Iron: Beans, broccoli, kale, turkey, chicken, and seafood.

Selenium: Garlic, broccoli, sardines, tuna, Brazil nuts, and barley.

Zinc: Oysters, crab, lean meats and poultry, baked beans, yogurt, and chickpeas. 

Even if you are under the weather, you got to move around a little bit. If you are in the bedroom, organize your drawers, clean out your closet, change your linen, and do some dusting. Of course, not all at once, but do it 10 minutes on, 10 minutes off until you can build up to an hour. When you feel like you are doing too much (i.e. coughing or getting out of breath), you’re done for the day. Start over fresh in the morning.

Easier said than done when trying to eat healthier foods or just adopt a healthier way of living. That little voice in our head can come up with a million reasons why NOT to get things started, i.e. BBQ season coming up, good food at this party coming up, wait til after vacation etc. To get a handle on that excuse voice, leave yourself notes to keep you focused. It could be a list of reasons for eating healthier, goals you wanna meet, or a scripture. Post them everywhere, save them on your phone, stick them in your car. Read them everyday and throughout the day if needed. You’ll be surprised how strong your words can be in helping you stay focused. Just try it out.

If you are calorie counting, then here is a little example that will help with your meal prepping or when you may need a late night snack.

Its nice being able to visit the gym for a change of scenery, but in times like this (Coronavirus), nothing beats having your own. I used to belong to a few gyms and enjoyed going except during the winter months. I have early, early, really early morning workout sessions. You don’t have to get everything at one time. I slowly picked up equipment during major sales, companies going out of business, friends getting rid of things, and of course Amazon. I have a Norditrack treadmill and elliptical which is more than enough for my cardio needs. Switch things up a bit, save a few bucks, or just for convenience, its worth having a home gym regardless.

Switch your large plates and silverware out for small ones. You’ll eat less on a 10-inch than a 12-inch plate. Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Eat slowly so your body has time to tell your brain you’re full. If going back for seconds, eat mostly vegetables.

A food journal can help you pay attention to what you eat. You might be surprised by some of your own habits. You can write it out by hand or download an app for your phone or tablet. You don’t have to track meals every day. Just do it one day a week or for a few days. That’ll give you an idea of what and how you eat.

Nothing like getting stuck at work and unprepared. Create a healthy eating plan for days when you work late or have errands to run. Keep nutritious snacks with you, like trail mix, whole grain cereal, or fruit. Store healthy foods in your frig or freezer if one is available at work. Maybe there is a restaurants or supermarket deli nearby. Most of them have salad, soup, or grilled chicken on their menu. So if you have to get something “to go,” you can choose wisely.

Portable breakfast items include granola or breakfast bars, yogurt, instant oatmeal, or pieces of fresh fruit. Such things as muffins, bagels, and other baked goods are often larger than a single serving. Regardless of your choice, simply choose something to fuel your body.

Give up one sugary soda a day. That cuts out about 8 teaspoons of sugar. Choose water or unsweetened tea instead. Choose fresh fruit or fruit canned in water or juice, not syrup. Opt for unsweetened cereals.

It’s all about planning. If you are going to a new spot, check out the website for their menu. I usually have an idea of what i’m getting prior to going. If allowed, order off the children’s menu. Waiting to long to eat is a no, no-don’t get so hungry that you overeat when you get there. Have a healthy snack before you go. If need be, split your meal in half and take the uneaten part home. You could also split an entree with a friend. Maybe tell the waiter not to bring bread to your table (that’s a tough one since i love bread).

Get unhealthy snacks out of your office…………Well, at least out of plain sight. You’ll eat less if you don’t have easy access to food or if its out of reach. If you have a desk, don’t keep food at your desk. Make sure snacks are at least far away. As in far away where you have to get up too get them. Even better if you got to walk a little distance. That will give you time to think about your selection before you grab it. If need be, take time for a real lunch break, away from your desk or work area.

Don’t get to feeling your face unless you’re hungry. Stop eating when you feel satisfied and not when you feel full. Remember growing up and always hearing, “eat everything on your plate”? It’s okay to leave food on your plate. Easier said than done, but try not to sit in front of the TV or computer when you eat. When you’re multitasking, you’re more likely to overeat. Stay in the moment. When you tune in to your appetite signals, you won’t eat just because you’re bored.

It’s important to plan your meals and prep for the week. Pull out the slow cooker and have a meal waiting for you when you get home. Cook extra to take for lunch the next day or freeze some for dinner at a later date. You’ll have meals you can take out and heat up when you need them. Maybe pick one day a week to eat out as a treat to sticking with your plans.

Try to switch out the cookies or chips for a small handful of trail mix (I love trail mix), or low-fat yogurt. Make that weekly run to the fruit market. Grab some apples, blueberries, and oranges. Try pretzels or a few whole-wheat crackers with low-fat cheese. Only snack when you’re really hungry (not just bored or stressed). 

These are some tips to reduce the temptation for fast food. Depending if you truly have a love for the stuff, simply take another route to avoid driving pass your weakness. I personally keep something in the car such as fruit, protein bar, or granola to tide me over until I get home or to work. If you have to stop at a fast food joint, just try to choose lower-calorie items like grilled chicken. Oh, and go with the regular / small and not super size it. Choose water instead of a pop (Michiganders say pop) or soda. Order regular or small sizes, and avoid value meals. Sip water or diet soda instead of sugary soda.

Try to add one more of each to every meal. Store cut-up raw veggies in the front of the fridge and fruit on the counter where you’ll see it. Also keep things like hummus, peanut butter, and low-fat yogurt readily available. Add extras veggies to your sandwiches, pizzas, salads, soups, and omelets. You could also puree things like butternut squash to thicken soup and add nutrients.

Edamame: A mix of protein, slow digesting carbs, and fat to keep your energy levels steady.

Pumpkin Seed: Whole food protein, none of their carbohydrates are sugar, and a good source of testosterone-boosting zinc.

Hard-Boiled Eggs: Has an abundance of branched-chain amino acids (muscle-building).

String Cheese: Good way to boost your protein intake with little carbohydrate cost.

If you are struggling in this area of your life, please follow the link to a very interesting post. https://haneenahmad.com/growth-mindset-how-your-beliefs-impact-your-success/

Mindset plays a huge part in our overall health. Its important to work on thinking more positive on a daily basis. Stress, feeling overwhelmed, and…….. whatever else life throws at you can take a toll on your health. Even on your best day, there is always room to grow.

If you are looking for some ways to get more protein in for breakfast, try a few of these to mix things up. Remember, variety is key to staying on track. Of course, there is something to say negative about all the choices shown, but we are all different (diabetic, heart disease, allergies etc.).

It’s nothing more refreshing then a smoothie after a workout, on a hot day…….well, pretty much most days. I think just about everyone on the planet has a NutriBullet and if you don’t get one. If you’re looking to change things up a bit, try these smoothie recipes…..You won’t be disappointed.

This is a great selection of after workout meals. I personally go for oatmeal or scrambled eggs with vegetables. Earlier, I posted a meal prepping video to help you get started. Meal prepping saves you time and most importantly, a variety of food choices. Just like above, after workout snacks or meals can vary…..mix things up a bit. No one wants to eat the same thing everyday.

Strength training involves using free weights, weightlifting machines, resistance bands, or your own body weight to make your muscles stronger. Lower-body strength training will improve your balance and prevent falls.

Strength training helps with the following:

• Build and maintain strong muscles as you get older
• Continue to perform activities of daily living, such as carrying groceries or moving furniture
• Keeps your bones strong, which may help prevent osteoporosis and fractures

Anybody that knows me, knows that I just loveeeeeeeeeeeeeeeeeeeeeee water. Absolutely the best drink in the world. The above pic shows you just how beneficial water is for your body.

You can do it almost anywhere. Walking will help you:

• Burn calories
• Improve your fitness
• Lift your mood
• Strengthen your bones and muscles

If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.

Think about what keeps you from being active. I don’t have enough time. I just don’t like exercise. I feel self-conscious working out in front of others. Here are some ways to address those roadblocks:

Instead of doing one long workout session, break things up into three 10 minute intervals of activity during your day, such as a brisk walk. Maybe standing up instead of sitting at your desk counts too.

You don’t have to run a marathon or go to the gym all the time to benefit from being active. To make physical activity more fun, try something you enjoy doing. Maybe dancing at home while cleaning up or trying out a new yoga class with friends. Easier to stick with something when you like what you are doing.

Like I’ve said before, the gym is not the only place you can workout. Simply start being active at home until you feel more confident. Start building your own gym at home with a few simple items (resistance bands, medicine ball, stationary bike).

From the Dietary Guidelines for Americans:

• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Consume less than 10 percent of calories as saturated fat, replacing these calories with those from monounsaturated or polyunsaturated fatty acids.
• Individuals should limit intake of trans fats to as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils in margerines, and by limiting other solid fats.
• Reduce intake of solid fats (major sources of saturated and trans fatty acids).
• Eat as little dietary cholesterol as possible while consuming a healthy eating pattern, because foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats.
• Consume two 4-ounce servings of seafood per week as a source of omega-3 fatty acids.

Most blood cholesterol is carried in LDL and correlates directly with heart disease risk, but some is carried in HDL and correlates inversely with risk. The most potent single predictor of heart attack risk may be the HDL level. Recent research indicates that an acceptable total blood cholesterol reading of 200 milligrams per deciliter (mg/dL) or below may not be protective against heart disease if the HDL level is low. Raised HDL concentrations relative to LDL represent cholesterol on its way out of the arteries back to the Meaning a reduced risk of heart attack.

Many popular diets limit carb intake, but they are your body’s first source of energy. You need to keep in mind that you must burn more calories than you consume. That doesn’t mean eat one meal a day but eat enough food to provide you with the energy you need for the day. When talking about weight loss and carbs, you should think more in the terms of complex carbs. Complex and fiber-rich carbs can help you feel full for a long time. Some of the best complex carbs to keep you feeling full include oatmeal, apples, oranges, grapes, baked beans, and whole grain bread / pasta. Now with the fruits, they do contain simple carbs, but a ton of fiber, so it balances out. Oh, and get to moving……Walking, running, cleaning the house etc.

The most common simple carbs added to the foods we eat are:

raw sugar
brown sugar
corn syrup and high-fructose corn syrup
glucose, fructose, and sucrose
fruit juice concentrate

The primary role of carbohydrates is to provide your body with energy. Carbohydrates even provide energy for your brain and nervous system. They are the ideal fuel for the body with protein and fat being the only other alternatives. Protein rich foods tend to be more expensive and fat rich foods can cause some health issues. Regardless, Carbohydrates provide about half of the fuel used by muscles and other tissues.

Did you know that working out on a daily basis can add 3 years to your life? That doesn’t mean going to the gym every single day, but you need to be active on a daily basis. That could be walking the dog, working in the garden, or cleaning the house.

Relax, relax, relax……try to have a laid back approach to life. I know, easier said than done, but stress can really do some damage both mentally and physically. Read some books, sit by the water, or find a hobby. Basically, find time to take treat yourself….its not like you don’t deserve it!!

Heart disease, cancer, stroke, diabetes, and hypertension are the top five leading causes of death. That’s bad, but the good thing is that by changing your eating habits, you can make your situation a whole lot better. Some would say that you can reverse the effect, but sometimes the damage is done (but you can stop more damage from happening) or you’re fighting genetics. As for an example, I will use myself. At one time in my life, I was diagnosed with type 2 diabetes and put on Glucophage. After changing some of my eating habits, I was able to get off medication in 8 months. Does that mean I’m no longer a diabetic? No, because I have diabetics on both sides of the family. Even with following my eating plan, staying a healthy weight, and being active, its a good chance that I will eventually be back on medication due to genetics. At the same time, that may be many, many , many years from now because of my lifestyle. Its not negative thinking, but its the type of thinking that keeps me motivated to stay on point for as long as possible. If you can eat your way into a better life (no medication, less medication, live longer etc.), why not make the change?

Try to eat meals that don’t contain large amounts of any one nutrient, for example solid fats. Solid fats are major sources of saturated fatty acids (the ones linked to a number of chronic diseases). I’m not saying don’t treat yourself. I’m just saying don’t over do it on the cheat day foods. If you are trying to cut out some bad foods (cookies, chips, pop etc.) in your diet, its not a good idea to cut everything out all at once. Slowly cut down until you are able to completely let them go. We all know how the mind works sometimes. When someone says you can’t have something, the more you want it.

Vitamin D assists in:

Sources of vitamin D:

Sunlight

Salmon, tuna, and mackerel (Very few foods in nature contain vitamin D).

Vitamin A is good for vision, a healthy immune system, and cell growth. 

Some sources of vitamin A: Sweet potatoes, carrots, spinach, and apricots.

Calorie control helps ensure a balance between the energy we take in from food and the energy we use in activity. If you are on the move working out, cleaning the house, or just running errands all day…..get adequate and quality food in to fuel your day. If the plan is to just lay around all day, then eat lightly.

Iron is an essential nutrient that your body loses on a daily basis. To replace what you lose, you should eat iron-rich foods. If your diet does not provide enough iron, you can develop a condition known as iron-deficiency anemia. 

Iron deficiency anemia signs and symptoms may include:

• Extreme fatigue
• Weakness
• Pale skin
• Chest pain, fast heartbeat or shortness of breath
• Headache, dizziness or feeling light-headed
• Cold hands and feet
• Inflammation or soreness of your tongue
• Brittle nails
• Unusual cravings for non-nutritive substances, such as ice, dirt or starch
• Poor appetite, especially in infants and children with iron deficiency anemia

It is NOT expensive to eat healthy. There are quite a few ways to save when shopping (that I learned from my wife “The queen of saving money”).

Buy local and fresh foods that are in season.

Shop from a list to help avoid buying unnecessary items.

Check the nutritional facts on packaged foods. Compare amounts of fat, sodium, calories, and nutrients in similar products.

Only buy the amount you or your family will eat before the food spoils.

Check the perimeter………….Meijers, Krogers, and Aldi’s for example, seem to have all the fresh whole food around the perimeter of the store. Fresh produce, low-fat dairy products, lean meats, poultry, fish, and whole-grain breads. 

They eat a low-calorie diet and practice calorie control known as hara hachi bu (eating until they are only 80 percent full) and keeping physically active every day.

They consume a diet that is 80 percent plant-based and high in unrefined whole grains, soy, vegetables, and fruits.

They consume higher intakes of good fats from fish, nuts, and vegetable oils.

Reduce total fat intake to 20%–35% of total calories, but derived mostly from oils. Keep trans fat intake as low as possible. Reduce saturated fat intake to less than 10% of calories and consume as little cholesterol as possible (<300 mg daily) while consuming a healthy eating pattern.

I personally try to keep something in the car to snack on or bring extra with my prepared lunch. I try not to pick up fast food, but sometimes you just have too. Depending where you are, the choices can be limited. Wherever you stop, try to pick the best option depending on your healthy living lifestyle. For example, if you are trying not to eat meat and the only thing around is a Burger King. Go ahead and get the Impossible burger instead of a whopper. As far as nutritional value goes, there isn’t much difference between the two besides one NOT being meat. Other than that, as my Vegan friend would say, “the Impossible Burger is junk food for a vegan”.

If it is fast food, just remember the following:

Don’t supersize.

Choose grilled over fried.

Split your order with a friend.

Gout is a painful form of arthritis that occurs when high levels of uric acid in the blood cause crystals to form and accumulate in / around a joint. The above foods help with decreasing uric acid levels in the blood. They may also lower the risk of recurring gout attacks and slow the progression of joint damage.

It doesn’t take much to make me happy. I’ve been putting off getting this little tool for awhile. I thought to my self is it really worth the $7? Do I really eat that many apples? Finally got it and it’s worth the $7.

Nothing wrong with having carbs. It’s all about choosing the right one’s for the job.

Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc.

All three can cause a person to experience weight gain or weight loss due to their condition. Depression, anxiety, and stress can all be associated with overeating, poor food choices, and a more sedentary lifestyle. Over time, weight gain may eventually lead to obesity.

Hypoglycemia is a condition caused by a very low level of blood sugar (glucose), your body’s main energy source. Hypoglycemia is often related to the treatment of diabetes. There are still other conditions that can cause low blood sugar in people without diabetes. My blood sugar level drops fast regardless if I am working out or not. What helps me during my 3 mile daily runs? Having orange slices, red grapes, or a apple to snack on during my run if needed.