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! =)
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.
Hi Healthy Living Junkies! This is Annie and Andrea and we have a delicious healthy blueberry smoothie recipe for you. It’s our favorite blueberry smoothie recipe because not only does it taste amazing, it is incredibly good for you too! Blueberries are high in antioxidants, which is has all kinds of health benefits including cancer fighting properties, is heart healthy, and well as improves your complexion. Beauty in a cup? Sign us up! Flax seed is a healthy fat and aids in digestions, and the protein powder feeds your muscles. Bananas are a healthy carb and is also high in fiber and nutrients. Coconut milk is a great substitute for cow’s milk, is easier to digest and is also lactose free and has a rich creamy taste.
Healthy Blueberry Smoothie
Ingredients – 2 servings – Just half the recipe for one =)
1 cup of blueberries (frozen or fresh, we used frozen)
1 cup of coconut milk
1 scoop of protein powder (vanilla or unflavored)
2 teaspoons of flax seed (grounded)
Stevia (to taste)
Take all the ingredients and put it into a blender. Blend for 10-15 seconds. Pour in a cup and enjoy! =) Try out our Blueberry smoothie and tell us what you think! Better yet, show us your pictures!
We all love hug, and they feel awesome but did you know hugs have been scientifically proven to be good for you? Here are 6 Reasons why you need a hug!
6 Reasons Why You Need A Hug ❤
1. Hugs allow physical interaction, building trust and a feeling of safety. Hugs makes us more open and increases positive communication.
2. When you feel lonely, isolated, or angry, giving or receiving a hug boost oxytocin levels, which heal those negative feelings and promotes a feeling of safety and positivity.
3. Hugging relaxes you by releasing tension in the body, taking away pain while soothing the body by increasing circulation into soft tissues.
4. We all love cuddling, but did you know long hugs actually boosts serotonin levels, which is responsible for elevating mood and creating happiness!
5. Hugging makes us feel good about ourselves and boost self esteem. It shows we are cared for and loved by making us feel safe and happy.
6. Hugs reduces stress. Hugs help us let go of what ever is bothering us and just enjoy the moment. Reducing stress has all kinds of positive benefits including lowering your blood pressure.
Next time you are stressed or see someone who is having a rough day, reach out and give them a hug. Both of you will get the positive effects from hugs. Remember, part of living a healthy and fit lifestyle is to make sure all aspects of your life is healthy, not just the way you look, but more importantly, the way you feel about yourself. Being healthy and fit starts from the inside, and looking awesome in that swimsuit is just bonus! =)
Looking to get in shape quickly & be healthier at the same time? Check out this educational weight loss video. ❤
Hi Healthy Living Junkies! One of the best exercises you can do to hit almost every major body part is squat. Squats are great for tighten and toning your legs including hamstring, quads, and glutes, but did you know it also tightens your core and your back? When you do squats correctly, you engage almost every part of your body. Squats build lean muscles, which helps boost your metabolism and burn more calories. When you build lean muscles, you increase your metabolism because muscles require more energy to sustain, therefore, using more calories. So how do you do a proper squat? Simple. Squat like a baby.
How to Squat Correctly
1. Head in neutral position
2. Tighten your torso
3. Keep your knees behind your toes
4. Feet should be about shoulder width apart
5. Keep your weight towards your heels
6. Stick your hips out like you are sitting in a chair.
How to Squat
Remember, the most important thing with squats is to maintain proper body position. What’s your favorite leg day exercise? My favorite leg day exercise is squats, and my least favorite leg exercise would probably be lunges. =p
Hi Healthy Living Junkies! It is chilly outside and the flu and cold is going around. Protect yourself from getting sick by taking some precautions. Here are some flu and cold prevention tips.
Flu and Cold Prevention Tips
1) Eat lots of fruits and vegetables. They are loaded with antioxidants to boost your immune system. Eat a mix of colors like the rainbow. One of my favorite is organic kale. =)
2) Vitamin C is essential to preventing a cold. When I travel, I always carry some Emergency Vitamin C. The best source of vitamin C are from citrus fruits, berries, and dark leafy greens.
3) If you feel under the weather, or if you are getting symptoms of a cold or flu, try Uncka. A really nice lady from Jimbo’s Grocers in San Diego recommended this supplement and it shortens the duration of the cold or flu. I tried it and it seems to work. I was feeling some body aches, but after taking the supplement, it went away. 🙂
And of course, make sure you wash your hands often. 🙂
Exercising and staying fit also helps boost your immune system. The best part is, not only will you feel great, you will look amazing too! Check out my fitness program and watch this educational video on clean eating and how to stay in shape.