Summer Cold Combat Foods

I know alot of people getting these out of the normal summer colds. Here are a few healthy foods that will help keep you healthy...

Vegetarian Chili

A spicy veggie chili made with onions, garlic, kidney beans, and tomato paste not only warms up a cold-afflicted body, it may also have medicinal properties! Onions and garlic have antiviral effects, beans have good-for-the-immune-system B vitamins, and the spices can actually help clear sinuses! Related: 10 Ways to Add More Veggies to Your Diet


Recommended serving size: 1 cup canned vegetarian chili

Calories: 160


Clementines

Despite all the controversy surrounding vitamin C's effect on colds, recent research shows that while this powerhouse antioxidant can't prevent them, it can help cut down on the duration and severity of colds. Clementines are a great source of vitamin C -- two fulfill 100 percent of your RDA. What's more, clementines are easy to pack and eat (no sticky fingers, since their skins peel off effortlessly). Related: Healthy Eating Planner: 31 Days of Superfoods


Recommended serving size: 2 clementines

Calories: 138


Half a Roast Beef Sandwich

Another mineral that can help stop a cold: Zinc. It plays a big role in immune system functioning and has been shown to stop the growth of microorganisms in the body, including some bacteria and viruses (and a virus is what causes colds). Both roast beef and whole grain bread are great sources of zinc; put them together, and you've got a powerful cold-fighting snack. Related: Pantry Raid: 11 Healthy Food Swaps


Recommended serving size: 2 ounces lean roast beef on 1 slice whole wheat bread

Calories: about 210

Chicken Soup

Believe it or not, your grandmother was right: Chicken soup is the perfect snack when you've got a cold! Not only is the warm broth comforting and soothing (essential when you're feeling run down and uncomfortable), research at the Nebraska Medical Center in Omaha showed that chicken soup helps control the production and spread of inflammation and congestion-causing neutrophils (white blood cells). A cup of this soup gives you the perfect "dose." Related: Healthy Spring and Summer Soups


Recommended serving size: 1 cup

Calories: about 190

Tuna Salad

Packed with glutamine, an amino acid that helps step up your immune system's efficiency, tuna is a great pick when you're sick. Research at the University of Oxford showed that athletes who ingested glutamine after workouts were less likely to get an upper respiratory infection than those who didn't; for regular folk, glutamine could have the same beneficial effects. Mix your tuna with a tablespoon of low-fat mayonnaise and serve it on 6 whole-grain crackers for a healthy mini-meal. Related: 7 Fresh Salad Recipes

Recommended serving size: 1 6-ounce can of tuna packed in water with 1 tablespoon low-fat mayonnaise and 6 whole-grain crackers


Calories: 290

Ginger Tea with Gingersnaps

Ginger helps relieve congestion and has a soothing, spicy taste. To make a throat-calming, congestion-busting tea, steep chopped raw ginger in boiling water for about 10 minutes. Make your teatime a little sweeter by adding a teaspoon of honey to the brew and two crunchy gingersnap cookies on the side. Related: Low-Calorie Drink Recipes


Recommended serving size: 1 cup of tea with 1 teaspoon honey and 2 gingersnaps


Calories: about 85

Burning Calories by Doing Chores....

The calories burned while you're doing household chores can really add up. In fact, many household chores burn just as many calories as workouts do. Here's how some of your household chores stack up in terms of calories burned.

Yard Work

Yard work offers some of the most labor intensive household chores. Tasks like digging and raking the leaves not only burn a lot of calories but can help tone muscles in your arms and legs. Here are some statistics:
•30 minutes of digging in your yard will burn about 315 calories, the same amount burned by 45 minutes of bicycling on flat terrain. Digging tones the muscles of your calves, thighs, arms and shoulders. If you do it vigorously enough and continue the activity for 20 minutes or more, you can raise your heart rate and strengthen your cardiovascular system.
•Washing your car works your arms and abdominals. For every 30 minutes of car washing, you'll burn 143 calories.
•Weeding for 30 minutes burns 115 calories, the same amount you'd burn in 15 minutes of weight training. Weeding tones your thighs and buttocks. Just be careful to bend with your legs while keeping your spine straight, or you could hurt your back.
•Raking leaves for 30 minutes burns 225 calories. The resistance offered by the leaves makes this chore a type of weight training. Raking leaves tones all the major muscle groups in your body.

Indoor Chores

Chores you do inside the house also help to burn calories. Here's how many calories are burned in the course of performing your daily tasks:
•Scrubbing the bath for 30 minutes burns 200 calories. Removing that stubborn soap scum from your tiles is a great way to tone the muscles of your arms and shoulders.
•Carrying shopping bags for 30 minutes burns 190 calories, and maybe more if the bags are particularly heavy. Distribute the weight evenly on each hand, or swap back and forth at regular intervals. Carrying too much weight on one side won't just overdevelop those muscles, it could injure your spine.
•Making beds for 30 minutes burns 130 calories, the same number you'd use if you jogged on a treadmill or on flat terrain for 15 minutes.
•Cleaning windows for 30 minutes burns 125 calories, the same number used in 20 minutes of power yoga (about one-third the length of a typical power yoga class).
•Loading the dishwasher for 30 minutes burns 105 calories, which is less than the 160 calories burned when washing them by hand.
•Vacuuming for 30 minutes burns about 90 calories, the same amount you'd burn in 15 minutes of kick boxing.
•Dusting for 30 minutes burns about 50 calories.
•Ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don't overdevelop one arm.

Other Calorie Burners

Here are some other activities that burn surprising amounts of calories:
•Climbing stairs for 30 minutes burns about 285 calories.
•Painting and decorating your home burns about 160 calories.
•Showering and toweling off for 30 minutes burns about 70 calories.

Foods that relieve stress...

In order to manage your stress relief food plays a very important role. If you feed yourself high energy and nutritious foods potentially stressful situations won’t bother you because you have the energy and stamina to cope.

On the other hand if you eat poorly or irregularly your energy levels will be depleted and potentially stressful situations will become stressful.



Stress Relief Foods

Below is a list of the top ten stress relief foods that we can eat on a day to day basis:


1. Bananas

Bananas really are a magical food supply. They not only give you a boost of energy when you most need it but they are also so quick and easy to eat. You don’t need to cook anything; just peel and enjoy!

If you find yourself lagging in energy and need a boost especially in the afternoon then bananas are the food stuff to do it.


2. Nuts

A favourite of mine. When I worked for an American multinational I used to keep a tub of nuts and raisins on my desk. When I felt stressed or was falling asleep I would munch on the nuts to get me through it. By having something healthy on my desk it meant that I didn’t indulge in the unhealthy foods.

3. Quinoa (Pronounced Keen Wah)

This is a super-food from South America. Looks like couscous and can be used as a substitute for rice. Is high in amino acids which humans need to build protein. Cooks in about 20 minutes and is full of nutrition. Will keep you going when more unhealthy foodstuffs will have failed you.



4. Brown Rice and Pasta

Brown rice and pasta are well known as wonderful health foods. The macrobiotic diet, which is a well-known health diet, is mainly made up of eating brown rice. These are complex carbohydrates which mean that they will give you a sustained amount of energy throughout the day. Great for maintaining high energy levels in stressful situations.


5. Fruit

Fruit in general is great for snacking in the office or at home. It is a stress free way of getting some healthy food inside you quickly. If you have lots on at work, fruit is great for keeping you healthy and they are full of vitamins and minerals.

If you feel a bit hungry grab some fruit rather than chocolate or crisps. The latter might taste good but will leave you feeling tired after the chemical and sugar rush. It doesn’t mean you shouldn’t have unhealthy foodstuffs but just be aware of how they make you feel.


6. Ginger Tea

Although not a food itself, ginger tea is a wonderful remedy for settling a stressed stomach or controlling a cold. It is a Chinese medicine remedy and I learned it from a Western doctor trained in Chinese medicine.

How to make ginger tea:

Boil an inch of ginger root in 2/3 cups worth of boiling water for 5-10 minutes. Add brown sugar to taste.


7. Porridge

Again high in protein this is a wonderful way to start the day. Not only will it warm you up on an early morn but it will also give you a settled stomach with a sustained energy release. Great for kick starting the body in the morning and putting it in top form for relieving stress.


8. Hot water

Now this might seem like a strange stress relieving tool but it works. I have been drinking hot water since my time in the monastery and have since found out that the Dalai Lama drinks this regularly.

You prepare hot water by boiling water and then topping up your cup with some cold water. It is excellent for settling a stressed or queasy stomach, and for relaxing and cleansing the body.

A simple magical remedy which works despite its simplicity.


9. Vegetablesb>

An important stress relief food group, vegetables are full of vitamins and minerals – vital for keeping a healthy and stress free body.

Vegetables stir-fried with garlic, ginger, sesame oil and soy sauce is not only delicious but a really healthy way of eating vegetables.


10. Salad

Salad can be a great way of giving the stomach a rest from rich food. Stomachs can really feel our stress so salads made up of lettuce, tomatoes, cucumbers and grated carrots can help settle a bloated stomach and give you much needed nutrients.

Something to Beach About....

After taking a little under a week off to hang out with my family, I am back on track with my healthy living lifestyle. We went to the beach, to San Francisco and Lake Tahoe, and I ate alot of good food. The food I ate probably wasn't axactly healthy, but I did try to watch the portions and I was a little more active than usual. So with that said, I didn't loose a thing... But I am back on track with my healthy living plan, and I thought I would share this recipe..

Grilled Ham and Mango Quesadillas

Ingredients
.1/2 cup mango chutney (such as Sun Brand)
4 (8-inch) multigrain tortillas (such as Tumaro's)
8 ounces shaved lower-sodium deli ham (such as Boar's Head)
1/2 cup (2 ounces) crumbled queso fresco
3 tablespoons chopped green onions $
Cooking spray


Preparation
1. Prepare grill.
2. Spread 2 tablespoons mango chutney over half of each tortilla. Top evenly with ham, cheese, and onions. Fold tortillas in half.
3. Place quesadillas on a grill rack coated with cooking spray over medium-high heat. Grill 2 to 3 minutes on each side or until golden and cheese melts. Cut each quesadilla into 4 wedges.

Getting back on track if you splurged...

Coming Back from a Binge... If you slurged for Independence Day.

So let's say it's been a Festive fourth or in general a rough week and you binged on one or more foods. It doesn't matter whether it was your favorite flavor of ice cream, healthy foods from your "approved" list, or anything you could get your hands on. Now what? Here's a list of dos and don'ts to get you back on track:


DON'T beat yourself up over it. We’ve all had those days at some point, and you can't change what happened in the past.

DO move forward and make your next meal or snack a healthy, portion-controlled one.

DON'T overly restrict your diet over the next few days to "make up for being bad."
This will make you more likely to continue the cycle of deprivation dieting and binging.

DO focus on making the best food choices you can each day, focusing on lean proteins, whole grains, fruits and vegetables, and plenty of water. But continue to allow yourself to enjoy that small piece of dark chocolate (or other portion controlled treats) on occasion.

DON'T punish yourself at the gym after a binge. Stick to your usual exercise routine. Maybe go for an extra walk or do some other light activity in addition to your workouts, but try to avoid the mindset of "working off" the calories you consumed. This, too, can lead to an unhealthy cycle of binging and over-exercising.

THE KEY IS TO GET BACK ON TRACK AND KEEP PUSHING FORWARD WITH YOUR GOALS!

Celebrate Independence Day, and be Independent with Your Weight Loss Goals!

Celebrating independence day is always a food related activity, but you can still enjoy these things while being independent with your weight loss and healthy living goals.We have all overeaten at one time or another, most notably around the holidays or on a special occasion, or in this case the Fourth of July. So how do we keep an overindulgence at bay and not binge eat...

For those of us who struggle with occasional binges that are more annoying and guilt-providing than obsessions or compulsions, there are a few tricks you can implement to keep yourself on track and avoid bingeing.

1. NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away.

2. For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.

3. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Remember last Thanksgiving when you gobbled down 2-3 plates of food in about 5 minutes and then regretted it 10 minutes later because your tummy felt like it was going to explode? It’s a miserable feeling, but eating slowly is the best defense to preventing it from happening again.

4. Learn to differentiate between hunger and cravings. Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger.

5. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.
6. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving.

7. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath.

8. DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugars and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs) healthy snacks.

9. Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don't read, study, write or talk on the phone while you eat. By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.

10. Know how you respond to trigger foods. You'll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control.

And remember, it's okay to enjoy a sweet treat or a hearty side item every now and then. Depriving yourself is usually worse in the long run and can lead to out-of-control eating episodes that add up to far more calories than the food you initially wanted to eat. Enjoy life’s simple pleasures in small amounts a few times per week.