It’s that time of year: the temperatures are down, the snow is falling (and here on the East Coast it may be 70 degrees the next day), and everyone is getting sick. The #flu and #strepthroat and #colds are everywhere! Besides washing your hands ALOT what else can you do to fight against and heal from sickness? Try keeping these foods in rotation all season long:
*Fruits and vegetables: the deep greens, bell peppers and berries for all the Vitamin C, antioxidants and fiber
*#Probiotics: found in fermented foods-yogurt, kefir, sauerkraut, kimchi
*Bone broth: helps thin mucus when sick
*Honey: antibacterial and anti-inflammatory-soothes sore throats *Fresh, grated ginger in tea or cooked foods
*Shiitaki mushrooms: good source of zinc
*Eggs: zinc in the yolk helps prevent getting sick
Wishing you all a healthy winter!!! #staywarm
Who says tequila is just for Cinco de Mayo? It is one of my favorite drinks for summer (and all year round really!) If you would like to watch your calories and decrease the risk of a hangover, then try my favorite cocktail: tequila on the rocks with the splash of club soda and fresh lime juice. Tequila only has 64 calories per ounce, as well as zero sugar and zero carbs. (For comparison wine has about 120 calories per glass.) As long as you are not adding mixers (juices, liquor, tonic, etc) you can keep your beverage calorie consumption fairly low when you drink in moderation. Plus this recipe tastes clean and great to me! Try adding in a jalapeño slice or a salted spicy rim for even more and flavor. What’s your favorite tequila drink?
Corona virus is definitely getting scary. If a quarantine happens in your area, you may be isolated and need two weeks worth of food (according to @drnatalietv). BUT that does NOT mean stocking up on junk food. An unhealthy diet and inflammatory foods can even impair your immune system (more on that in another post). For now you can make sure your pantry and freezer are stocked with the good s
tuff: beans, whole grain and lentil pastas, frozen vegetables/fruits/proteins, canned tuna, and/or even your favorite @sietefoods items. Keep your body healthy. And keep washing your hands. (Parents: tell yourself kids to sing Happy Birthday twice-that’s 20 seconds!)
Instead of focusing on calories or carbs this new decade, we may need to look at the smaller picture-minerals!! Magnesium is one of the top nutrient deficiencies, as it is found in about 80% of adults. It is found in our bodies in our bones, muscles, soft tissues and fluids. Our bodies need it for bone health, food metabolism, and nerve function. Deficiency causes include: a poor diet (especially one high in sugar), excess alcohol consumption, some prescription medications, and overuse of antacids. The best sources of it are: Dark chocolate, 70% or greater cocoa, avocado, cashews/almonds/Brazil nuts, legumes, tofu, seeds, whole grains (especially oats), salmon, halibut, bananas, leafy greens. Deficiency symptoms include: fatigue, muscle spasms + cramps, irregular heartbeat, dizziness/nausea/vomiting, numbness, anxiety, insomnia, high blood pressure, migraines, osteoporosis, constipation, acid reflux. Women under 30 need 310 mg per day, over 30 need 320 mg/day. Men under 30 need 400 and over need 420 mg/day.
If you think you may be deficient, you can discuss with you doctor or dietitian, add more sources to your diet and/or try a supplement! I’ve recently had clients say adding a supplement has been “life-changing”.
