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COLOR YOURSELF WELL WITH A RAINBOW OF #FOODS


COLOR YOURSELF WELL WITH A RAINBOW OF FOODS

It’s flu season again. Rather than getting caught up in mass hysteria, arm yourself against viral attack with practical ways to boost your immune system.

Prevention

eat-a-rainbow-imageEat a rainbow of foods. When your immune system detects an enemy, it must rapidly draw vitamins and minerals from the blood to make white blood cell ninja fighters. If those vitamins aren’t there, you are vulnerable to a long, drawn-out battle. Make sure you are eating a variety of colorful fruits and vegetables. If your are doing this, you can be sure you are getting tons of immune boosting nutrients like vitamin A, E, C, B-6 and zinc. A healthy immune system is your best defense against infection.

You’re gonna need a breath mint – Garlic is a fantastic way to boost the immune system. It is a super anti-bacterial, anti-viral, and antibiotic food. Plus it makes food taste and smell delicious.

Getting enough sleep is crucial in optimizing immune response. So is decreasing stress. There it is again. Just get more sleep and don’t sweat the small stuff. Look for an upcoming blog on decreasing stress and increasing joy. 

Getting adequate exercise has also been linked to lower incidence of infection. Just 20 minutes a day of brisk exercise can make a huge difference.

Avoid refined grains, sugary and starchy foods. Sugar suppresses the immune system. It seems that flu season, besides falling in the winter months, also occurs in the months when many of us are indulging in sweet treats a little more often.

Adequate levels of Vitamin D are essential to an immune system’s ability to quickly and effectively fight off infection. It’s also important for preventing osteoporosis, heart disease, cancer, depression, and dementia. Harvard Medical School asserts that as many as one third of Americans are deficient in Vitamin D. Vitamin D is produced in our bodies using sunlight that comes in contact with our largest organ: our skin.  We can also get vitamin D through diet. Salmon is a good source, most milk is fortified with vitamin D and a good vitamin D3 supplement is great too (5,000 IU per day for adults). My favorite dietary source with a slew of other healthy benefits is fermented cod liver oil. The flu usually runs rampant in the winter months when direct sunlight is diminished in many areas of the world and people are bundled up and keeping indoors. This is why flu cases go down the farther south you track and disappear in summer months.  Increasing your sun exposure (sans sunscreen) by 10 minutes a day is adequate for most people. If you live north of San Francisco, don’t bother doing this between November and March since the UV rays aren’t direct enough to make vitamin D. I would suggest a blood test to discover if you are deficient and supplementing through diet.

Getting Over the Flu Fast

So what if you get the flu? Well first you should make sure it is in fact influenza. Here’s Dr. Darla’s blog on how to correctly identify the symptoms of influenza. So if you have the flu, how can you get recover as quickly and as painless as possible?

Cut the sweets. Eating sugar will suppress your immune system from fighting off nasty bugs. I know it’s comforting to eat, but sweets will only make it worse.

I’m going to suggest vitamin D again. Taking several thousand IU per day of a good D3 supplement can shorten the duration of infection. It’s pretty hard to overdose on D, and when I’m sick I take a medicinal dose of about 20,000 IU per day. Also, vitamin C in large amounts can greatly speed up your recovery. It’s pretty much impossible to overdose on C, so take at least 5,000 mg per day or more. Zinc prevents a virus from replicating.

When I feel the “ick”, I like to take a detox bath. It really lessens my symptoms and shortens the duration of my illness. Here’s a link to the recipe. Detox Bath 

If you are pregnant, make sure to consult your physician before taking a detox bath.

Get lots of sleep. Your workplace will get the job done without you. They don’t need you spreading around the flu either. Stay home and sleep, sleep, sleep.

Cinnamon is anti-viral and anti-bacterial too. Mix 1 tablespoon cinnamon with one teaspoon of honey and mix it into an herbal tea.

Since the flu is usually accompanied by fever, it will often lead to dehydration. Make sure you stay hydrated with lots of broth or chicken soup. Broth isn’t just comforting flu food, it has lots of immune boosting nutrients. Herbal teas and hot lemon water help too. Nettle leaf tea has a huge amount of vitamins and minerals and detoxifies the body. Other herbs that help fight flu are elderberry, yarrow, ginger, chamomile, and peppermint. Consult your local herbalist for the correct ways to use these herbs. Fever is the body’s natural defense for killing a virus, so using drugs to stop a fever can actually prolong an illness. To keep a fever out of the dangerous zone, without killing it completely, I use peppermint essential oil on the bottom of my feet. Make sure you do plenty of research into the safe use of essential oils before trying this one.

Whatever natural remedy or prevention method you choose, make sure it will not interfere with any medications you are taking and try them one at a time. Stay healthy and disease free this season. And most importantly, your thoughts are more effective than any vaccine or remedy. If you think you’re immune to the flu with absolute, fearless certainty, I’m willing to bet it’ll pass you by.

Important Notes: I am not a doctor, nor do I claim to be a doctor. I cannot treat, cure, prevent or diagnose any illness. If you have concerns about any illness, talk to your doctor. Do you own research on natural remedies to ensure that you think they are safe. 

 Merianne1Merianne Drew is a holistic health coach specializing in integrative and energetic nutrition. She coaches individuals to better health by teaching practical ways to incorporate healthy eating and lifestyle choices. Find out if health coaching is a good fit for you by scheduling a health strategy session.  meriannedrew@gmail.com

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8 #Healthy Ways to Boost #Energy – #CNN.com #Breakfast #Almonds #Spinach #Protein #Omega3 #FlaxSeeds #HempSeeds #Magnesium #Water #CynthiasHealthHut


8 healthy ways to boost energy – CNN.com.

8 healthy ways to boost energy

By Tiffany Barrett, Special to CNN
updated 10:16 AM EST, Wed November 28, 2012
Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.
Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.

STORY HIGHLIGHTS
  • Energy drinks can contain excess sugar and high caffeine
  • Staying hydrated is important in avoiding fatigue, expert says
  • Eating breakfast and consuming protein can also help energy levels

Editor’s note: Tiffany Barrett is a registered dietician at Emory University’s Winship Cancer Institute.

(CNN) — As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Recently, the 5-hour Energy shot and Monster Energy drink have come under fire.

The Food and Drug Administration said this month that 13 deaths have been reported after consumption of 5-hour Energy. Last month, the parents of a 14-year-old girl filed suit, alleging that she died after drinking two Monster Energy drinks in a 24-hour period. Anais Fournier’s underlying heart condition was complicated by caffeine toxicity, according to the death certificate.

FDA checks reports on energy shot

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

What you should know about caffeine

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water — multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don’t forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don’t skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.

Continue reading “8 #Healthy Ways to Boost #Energy – #CNN.com #Breakfast #Almonds #Spinach #Protein #Omega3 #FlaxSeeds #HempSeeds #Magnesium #Water #CynthiasHealthHut”

Electrolytes, Filtered Water, Health, Health Secrets, Healthy Foods, Natural Energy, Vitamin-Supplements, Water

#ElectrolyteInfusedWater: Is It Worth It? (Plus How to DIY): #VitaminG: via #glamour.com #Water #Electrolyte


Electrolyte-Infused Water: Is It Worth It? (Plus How to DIY): Vitamin G: glamour.com.

From Me to You – I noticed a big difference in my Energy levels and Happiness/Harmony after drinking atleast 33 oz. of Electrolyte-Infused Water

Group of Women drinking water

Electrolyte-Infused Water: Is It Worth It? (Plus How to DIY)

Lately, I’ve been a little obsessed with electrolyte-enhanced water. The other day, there was a sale at the store–10 bottles for $10–and my eyes did that whirly jackpot thing, cartoon character-style. What’s going on here?

Girl Drinking Water

Water with electrolytes isn’t exactly new–it flowed (heh) into the mainstream bottled-water scene about five years ago, and now you can find it on shelves in just about every grocery store. Electrolyte-enhanced waters have things like potassium and sodium added to them, which help your body absorb the water more quickly. These electrolytes are helpful in preventing dehydration, so they’re especially useful during and after intense workouts. But filtered tap water is A-OK for shorter workouts and day-to-day hydration.

So is it necessary to invest in bottles of the stuff? You can actually DIY a version of your own electrolyte-enhanced water using things you probably already have in your kitchen. Dr. Oz’s site features a recipe from Bob Harper with four ingredients: water, agave nectar, sea salt, and baking soda (WebMD has a similar recipe).Filling a water bottle about halfway with citrus juice–which contains potassium–and distilled water, plus pinches of salt and honey, can make an electrolyte-infused drink, too.

Of course, doing it yourself won’t be exactly like the stuff on the shelves–brands like SmartWater, for example, are also “vapor-distilled,” and most brands are also flavorless–but as someone who’s shelled out more than she probably needs to on bottles to drink post-workout, I love having these cheaper options at the ready.

Do you drink electrolyte-enhanced water–or just go for the regular stuff? Are you a sportsdrink fan?

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The #DanielDiet ~ #EAT #PRAY #SUPPORT #LOVE ~ #BeyondOrganic ~ #CynthiasHealthHut


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What is the Daniel Diet?

The Daniel Diet is a 10-day transformation that goes beyond simple weight loss. As a Community, we eat together, pray together and support each other through a dynamic 10-day journey.

What Can I Expect?

We have gone through two community-wide Daniel Diets this year, one in January and another in March. Combined, over 400 people have joined us in our community-wide Daniel Diets. We have also had dozens of small groups start their own Daniel Diet experience. Here’s just a sampling of the results:

  • Weight Loss for Women – The average weight loss for women who completed the 10-day Daniel Diet was 8.3 pounds
  • Weight Loss for Men – The average weight loss for men who completed the 10-day Daniel Diet was 14 pounds.
  • Energy Gain – Many people reported elevated energy levels, with many people indicating that energy levels rose significantly after day 3.
  • Detoxification – The combination of raw, organic, non-GMO foods and the “fasting” periods that are a part of the Daniel Diet make it one of the best detoxification programs you will ever find.
  • Spiritual renewal – A vital part of the Daniel Diet is the fact that we do this as a community. We have dozens of testimonials from past Daniel Dieters that speak to the unique spiritual nature of the 10-days and what it has meant in terms of spiritual growth.

 

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#RECIPE #GlutenFree Dark #Chocolate Trifle via #MaximizedLiving


Dark Chocolate Trifle

Serves: 4    Advanced and Core Plan Approved

This recipe is an amazingly decadent, sweet-tooth satisfying dessert with a beautiful presentation.  It has the added benefit of healthy ingredients like cocoa, coconut oil, and almonds.

Dark Chocolate Cake

1 1/2 cup almond flour

1 tsp stevia (pure steviosides)

1/3 cup cocoa

1/2 tsp sea salt

1 tsp baking soda

1 tablespoon apple cider vinegar

1 tsp vanilla

scant 1/3 cup coconut oil (melted)

scant cup coconut water

Mix all ingredients and put into a 8″square or 8″ round baking pan.  Bake for 20 minutes or until a toothpick comes out clean.  Let cool

Vanilla Cream

1 cup almond flour

1/4 tsp stevia (pure steviosides)

6 tablespoons coconut milk

1 tsp vanilla

Mix everything in a bowl (a hand mixer works best)

To assemble trifle:

Cut cake into small squares, add dolops of vanilla cream and sliced strawberries.  Best presentation in a glass.

**NOTE:  stevia amounts may need to be adjusted if using spoonable or liquid stevia.  The amounts shown are using pure stevia extract.

via Dark Chocolate Trifle | Maximized Living.

You can email me @ info@urhhut.com

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#MaximizedLiving #MealPlans #Healthy meals #Veggies #Fruit #Smoothies #GrassFed #Beef #Nutrition


Maximized Living Meal Plans.

Maximized Living Meal Plans

The typical North American diet is not working, as seen by the skyrocketing levels of heart disease, diabetes, cancer, and obesity. New research demonstrates that these conditions are mostly preventable, and even reversible, by a change of lifestyle. This book not only explains the science, but also has all of the resources, tools, and recipes you will need to make a change.

Learn more about Essential #3 Maximized Quality Nutrition here

See below for three days of sample meal plans from the Maximized Living Nutrition Plans book, and visit the Recipes blog on our website to keep up to date on sample recipes from the program.

CORE Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Tomato Soup w/ Tuna Salad
Snack: Whole Grain Tortillas w/Salsa & Guacamole
Dinner: Cole Slaw w/Roasted Vegetables & 1/4-cup Hemp Seeds


DAY 2

Breakfast: Eggs Florentine
Lunch: Stuffed Portobello
Snack: Crackers and Veggies with Hummus
Dinner: Chili


DAY 3

Breakfast: Smoothie
Lunch: Taco Salad on Brown Rice and Greens
Snack: Trail Mix
Dinner: Chicken Salad on Greens with Almonds

Advanced Plan Menu Ideas

DAY 1

Breakfast: Smoothie
Lunch: Greek Salad w/Turkey Burger
Snack: Raw Nuts & Sea Salt Trail Mix
Dinner: Chicken Breast w/Oven Roasted Vegetables


DAY 2

Breakfast: Veggie Omelette with or without Cheese
Lunch: Zucchini Boats with Ground Turkey
Snack: Almond Power Bar
Dinner: Grilled Steak with Chimichurri Sacue and Mashed No-Tatoes


DAY 3

Breakfast: Smoothie
Lunch: Buffalo Chicken
Snack: Chopped Coconut
Dinner: Mini Grass-Fed Burgers with Roasted Cauliflower

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#RECIPE #Cauliflower #Wraps (SCD, GAPS, #Paleo) #GlutenFree via #EmpoweredSustenance


July 20, 2012 by  68 Comments

 Exciting update! Nora Gedgaudas, author of the popular Primal Body, Primal Mind, just emailed me and said she tried this recipe and thinks “it is brilliant.” She said I could quote her on that! I’m smiling so big right now :)

the original cauliflower wrap recipe (paleo, grain and dairy free!)

How do you tell the love of your life that they have a body odor problem? I have fallen head over heels for cauliflower, but the dear vegetable makes my kitchen smell like a putrefying laundry hamper.

In all honesty, this grain-free wrap is worth a smelly kitchen. Very, very worth it.

the original cauliflower wrap recipe (paleo, grain and dairy free!)

If you have a Pinterest account, chances are you have seen the Cauliflower Pizza Crust pinned to nearly everyone’s Recipes to Try board. Unfortunately for me, this recipe relies on a hearty dose of mozzarella to bind the crust together. Cheese and I (or rather, my stomach) just do not get along.

Secrets to a Dairy Free Cauliflower Wrap

I recently began experimenting with a dairy free cauliflower crust, just like Starlene at Gaps Diet Journey. I found that using extra egg in the dough created a pliable mixture which held together even when spread thinly on a baking sheet. Hearty spices and a pinch of salt created a flavor-packed grain-free wrap.

Riced cauliflower for cauliflower wraps (GAPS, Paleo)

“Ricing” the raw cauliflower by pulsing it in a food processor creates these grain-sized crumbles.

cauliflower wraps (GAPS, Paleo)

Steaming the crumbles softens them to create a tender wrap. Next, squeeze out the excess moisture from the crumbles in a kitchen towel. They will reduce in volume.

Curry Cauliflower wrap (GAPS, Paleo)

 The curry wraps have a lovely golden color.

garlic herb cauliflower wraps (gaps, paleo)

But my favorite is the garlic herb variation.

These wraps taste delicious warm from the oven, but I can’t tell you how well they store in the fridge… they’ve never lasted that long!

Cauliflower Wraps

Yield: 2 wraps

Ingredients

  • Curry Wraps:
  • 1/2 head cauliflower, cut into florets
  • 2 eggs
  • 1/2 tsp. curry powder
  • 1/4 tsp. salt
  • Garlic Herb Wraps:
  • Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Instructions

  1. Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
  2. Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the “dough” so it forms a thin layer. Keep the wraps compact–there should be no parchment showing through the mixture in any area of the wrap.
  3. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.

Notes

These delicate wraps are best served within a few hours of baking.