It seems like everyone around me is either sick, getting sick, or recovering from being sick. Short of staying home and being a hermit, how do you prevent catching cold or flu? In this video, I’ll go over my Cold & Flu Prevention Kit. I use these items to help strengthen my immune system and it works great! I take these with me every where I go, and they are airplane friendly as well.
Prevent Catching Cold & Flu Video
1- Olive Extract
Olive extract is a powerful supplement that’s fantastic for enhancing the immune system. The olive plant is a rich source of such beneficial plant compounds as tocopherols, flavonoids, anthocyanins, sterols and polyphenols. Research shows olive leaves have enhanced the functioning of the immune system and help fight viral infections, especially when fever is present. Because of polyphenols in olive leaves, it has also been shown to have antimicrobial effects against a variety of viruses, bacteria, yeasts and fungi. You can take Olive Extract with water, but I prefer to just take it straight. Although it is certainly not tasty (think of a combination of Everclear Liquor and Olive), it has proven time and time again to keep me from being sick, even when I am stuck in with a plane full of coughing people. Make sure to take it before you get sick or if you feel like you are about to catch something.
Propolis is shown to boost immune functions and has antimicrobial properties. Propolis comes from the resin of trees. It is made by bees and they gather the resin from trees, then transforming it into a very sticky and antimicrobial mixture they use as glue for their hive. Propolis works in two ways. First, it suppresses harmful infection and bacteria. Second, it stimulates the immune system and increases your body’s nature resistance. Take it with water or you can do what I do: Take is straight. Again, not the tastiest (think honey scented Everclear) but it works like a charm!
3- Tea Tree Oil
Tea tree oil, also called Melaleuca, has antiseptic properties and is known to fight germs. It comes form a tree native to Australia. It has been used to treat skin infections, minor burns, athlete’s foot, insect bites, acne, eczema, colds, flu and more. Tea tree oil is used topically and should never be taken internally. For colds and other respiratory problems, add the oil into a vaporizer and inhale the mist. I like to get the tea tree oil in a roller bottle and put it under my nose to help me breath. It’s great if you are congested. It also helps you relax. Because tea tree oil has so many other uses, it is quite versatile. I use it if I am breaking out and it helps clear my complexion. You can also add a few drops of the oil to bath water too.
4- Green Tea
Green tea is an amazing source of antioxidants as well as polyphenols, boosting your immune system. Polyphenols in tea has been linked to killing the flu virus. I’ve been drinking plain green tea for as long as I can remember (thanks Mom!). I am a bit partial to green tea and oolong tea. Oolong tea has also been know to reduce the risk of health conditions such as heart disease, inflammatory disorders, and high cholesterol levels, while being high in antioxidants. Don’t add milk though, because milk proteins bind to the polyphenols and make them ineffective. If you need to sweeten it, try adding a touch of honey or Stevia.
Sleep is an essential part of being healthy and having a healthy immune system. When you are sleeping, you give your body a chance to repair itself. In studies, scientist found that sleep plays a critical role in healthy immune function, metabolism, memory, as well as learning. Not getting enough sleep can lead to reduced immune function and even increased cancer risk. How much sleep do you need? For most people, it is any where from 6-9 hours. Try waking up naturally without an alarm clock and see how many hours you slept for. This will give you a good idea of how much sleep you need. If you are having trouble falling asleep, try cutting back your caffeine intake by early afternoon and see how you feel.
6- 1 Hour Break
Kava, which is the primary ingredient in 1 Hour Break, is a plant native to the South Pacific which helps you relax. Sometimes when I am trying to get some sleep but my mind is racing, I take this supplement and it helps me relax. Unlike melatonin which makes you drowsy, this will relax you, but you can take it during the day as well. The effects last about an hour and it helps calm anxiety, relief stress, and helps with insomnia. I keep a bottle of it when I am traveling and it helps me sleep better. . The root is used for medicine. Kava is used to calm anxiety, stress, and restlessness, and treat sleep problems (insomnia). I’ve tried the Cinnamon flavor (taste like Big Red), Mint, Honey (a bit too herb-y for me) as well as the Original (It reminds me of my mom’s Asian Herbal Medicine). My personal favorites are Cinnamon and Mint. =)
If you are sick, try your best to not cough. Once you start coughing, you irritate the delicate lining of your esophagus, which causes you to cough even more and leading to a sore throat. At night, you can try to gargle with warm salty water, which can draw excess fluid from inflamed tissues in the throat, making them hurt less. During the day, I turn to cough drops. I like Ricola because they are natural and made with herbs. They also use orgainc farming practices and no chemical pesticides.
To help prevent picking up germs and virus, wash your hands for 30 seconds. You have to wash wash your hands for about 30 seconds with soap in order to kill the bacteria and virus. One trick I learned when I was in the medical field was to sing the “Birthday Song”. It’s about 30 seconds long. Just don’t sing it out loud or people will look at you funny…
9- Cover Your Cough
Lastly, if you are sick, make sure you cover your cough it doesn’t spread. Try coughing into the crook of your elbow instead of your hands. When you cough on your hands, you’re spreading germs when you touch other things. Yes, it looks a little funny, but it works.
And of course, eating healthy foods and maintaining an active lifestyle also helps boost a healthy immune system. I’d love to hear your favorite cough and cold remedies. Feel free to leave comments! =)
During the holiday season, there are lots of parties, get togethers, and dinner. And everywhere you turn, there will be tons of food, high calorie appetizers, and alcohol. Most people gain anywhere from 2-3 pounds during the holiday season and doesn’t lose it. Each year, the additional weight adds up, and 5 years later, you will have gained any where from 10 to 15 pounds. In this video, I share with my good friend and host of the show “Your Daily Dose of Inspiration” how to avoid weight gain during the holidays, as well as 5 easy tips to a healthier you.
With the holidays around the corner, things can get stressful pretty quickly. Being stressed out is not only harmful for you mentally, but stress also causes weight gain. Cortisol, the hormone your body release when you are stressed, causes an increase in appetite. For many of us, that’s when we reach for the comfort foods. For me, that’s a stuff crust pizza, and we all know they are loaded with calories. The combination of being stressed and more hungry results in weight gain. Every holiday, most of us put on some holiday weight, around 1-3 pounds a year. It doesn’t sound too bad, but the problem is most people never lose the extra weight. After a few years, the pounds add up.
So what can you do about it? Relax! Yep, it is that simple. I have an easy beginner yoga session that will help you relax this holiday season. My good friend and yoga guru Nydia Darby, from Nydia’s Yoga Therapy created a practice especially for us to help relax this season. She is a Physical Therapist and Yoga Guru and she will lead us through a very easy and effective yoga practice that is only 12 minutes long. It is perfect to help you relax, recenter, and find you happy place during the holiday rush.
Beginner Yoga for Stress Relief
This holiday, take some time for yourself and relax. Taking care of yourself allows you to be more effective of taking care of others. If you are stressed, you won’t be able to take care of your loved ones as well as you could if you were calm and happy. A big part of being fit and healthy involves taking care of yourself, whether it is through working out, eating clean, or relaxing. Make sure to take a few minutes each day and get some “me” time. =)
Confidence is a really attractive quality in a man or a woman. It doesn’t matter what size you are, whether you think you are attractive or not. Here is a real life example of why confidence is sexy. I was at a country bar with a group of co-workers when one of the co-workers, a really hot guy with muscular arms and a smile that shined like the sun came up to me and started talking. He was really cute and sexy, but he kept apologizing for the silliest things.
Him: “Sorry, I am such a bad dancer.”
Me: “No you’re not.”
Him: “Are you laughing at me?”
Me: “No, I’m just happy.”
Him: “I hope I’m not offending you.”
Me: “No, I’m having a really good time.”
It got to the point where I was hoping he would just stop talking because he was killing the mood! I was having a really great time, but because of his insecurity, I was annoyed. The thing is, we are all attracted to self confidence. Nothing is sexier than a confident man or woman. Sometimes, we all have moments where we are unsure of ourselves, but the best thing to do is to take a deep breath, smile, and act confident. When you act confident, people will respond. When you smile, you will get smiles in return. Happiness attracts happiness, and you will never be without friends. It doesn’t matter what you are wearing or whether or not you are the perfect size or weight. You are perfect the way you are TODAY. Lesson of the day? Be confident in your own skin. And my advice for the hot co-worker: “Just be yourself. You are amazing but you just don’t know it.”
Hi Healthy Living Junkies! Want a tasty way to eat your greens and get healthy omega 3’s? Try my new healthy teriyaki sword fish recipe. A 3-ounce serving of grilled swordfish provides 108 milligrams of EPA, and 656 milligrams of DHA. EPA and DHA are omega-3 fats that are found in fatty fish and shellfish. It is also a great source of Vitamin D. With a firm meaty texture, swordfish is a delicious way to change up your healthy protein.
Healthy Teriyaki Swordfish Salad
2 fillets of sword fish 5-7 oz
1 roma tomato, diced
1 clove of garlic, minced
1/4 cup of onions
1/4 cup soy sauce
1/4 cup raw sugar
1 teaspoon grated fresh ginger
2 tablespoon balsamic vinegar
1 wedge of lemon (optional)
1-2 tablespoon olive oil
1 bag of mixed greens salad
3 cloves garlic
minced2 tablespoons minced fresh ginger root
3/4 cup olive oil
1/3 cup rice vinegar
1/2 cup soy sauce
3 tablespoons honey
1/4 cup water
Directions for Swordfish
Take the soy sauce, sugar, garlic, vinegar and ginger and mix to create marinade. Add uncooked sword fish and marinade in fridge for 1-2 hours. Heat olive oil in a pan on medium high. Add onions and sautee until lightly brown around the edges, about 2-4 minutes. Remove swordfish from marinade and put in pan. Discard marinade. Pan grill fish for 3-5 minutes on each side, or until cooked all the way through. Arrange salad in 2 bowls and add in tomatoes and swordfish and onions.
Direction for Dressing
In a 1 pint glass jar or larger, combine the garlic, ginger, olive oil, rice vinegar, soy sauce, honey, and water. Cover the jar with a tight fitting lid, and shake well. Remove lid, and heat jar in the microwave for 1 minute just to dissolve the honey. Let cool, and shake well before serving. Store covered in the refrigerator.
Add dressing and enjoy
Tell me what you think of the recipe. Or better yet, take a picture and tag me on Instagram at #healthylivingjunkie. I’d love to see your creations! Let’s stay connected online.
Staying fit and living a healthy healthy lifestyles can get monotonous after a while. I mean, you can only eat so much grilled chicken before you get tired of it. In order to stay motivated, you have to keep things exciting. I challenge you this week to inject some ENTHUSIASM into your fitness routine and clean eating meals. Like Ralph Waldo Emerson once said, “”.
How do you stay motivated? Change things up.
Instead of making the same meals every week, try a new recipe. There are so many different types of seasonings and spices to add flavor and excitement back into your foods. One of my new favorite healthy meals is salmon patties. Take 2-3 oz of canned salmon, add 1/2 a stock of green onion, an egg, and a dash of salt and pepper. Heat up a pan and cook for 1min each side. Serve open faced or on two thick slices of tomato with a side of green vegetables. Yummy!
Try using a different seasoning on your staple meals. Add a little lemon zest to your chicken with sea salt and pepper and it adds a punch of flavor to your food. Use a little curry powder, red pepper and light coconut milk and saute chicken onions and tomatoes and it is like taking a food journey to Thailand. The possibilities are endless! If you love sushi, try my Healthy Hawaiian Poke recipe, which uses sashimi grade tuna. It is delicious!
One of my favorite ways to stay motivated with my workouts is to try a new class. Sites like Groupon or Living Social has great deals where you can get a major discount on a classes and fun events. Try a new Pilate or yoga class. Try your hand at fencing or martial arts. Take a kickboxing class. Mixing up your workouts will also keep your body challenged and also make things fun and exciting.
I’d love to hear your favorite ways to motivate and keep the enthusiasm in your fitness journey. Share below in the comments!
Nutrition, Diet, Free Workouts and Weight Loss Tips
P.S. If you are trying to lose weight but stuck in a rut? Check out my weight loss video. I’ll go over why mainstream weight loss ideas like dieting is actually causing you to gain weight and what you should do instead for quick permanent weight loss.
“Remember, being fit and healthy is a marathon, not a sprint. And I am here with you every step of the way.”