boost your immunity

I don't know about you, but I've been thinking about my family's immune systems lately.

Here are some ways to strengthen your immune system to fight of that nasty flu.

Increase your nutrient intake, especially the following:

Vitamin C

Zinc

All of the vitamin Bs

Chromium

Selenium

Vitamin E

Carotenoids

Try taking echinacea and shitake mushroom supplements

Take Sambucus. It's black elderberry juice and studies have shown it to have high antiviral properties and to be as effective as the antiviral medications.

Get plenty of rest.

Eliminate stress.

Drink a lot of water.

everything is going to change

On Monday I am changing my life. 

Okay, remember way back when I said I was going to do a cleanse? Well, for a lot of reasons, I haven't done it yet. 

Monday. I am going to do it Monday. And that will be the start to me getting back on the wagon with my eating.

I have been eating a lot of sugar and a lot of foods that I am sensitive to. And I feel awful.

But good news is what I got at the Doctor. I have a new Doc and what a physical I got! Three hours! And then I went in and sat with him for one hour while we went over all the results.

I am pretty low on Vit. D. I got an emulsion that I put in my mouth and it absorbs that way. He said D is often destroyed by stomach acid. And Colorado doesn't get enough of the right sun rays for us to get our D that way.

I am a little fat - who knew?

Other than that, I am healthy as a horse. Whatever that means.

I was expecting hormones to be off, but they were mostly ok. I'm just a tad manly, a little too much testosterone. Maybe that explains my beard. So if I take more fiber it will absorb the excess, he said.

I struggle with constant fatigue, though, so he took some more blood to search for the cause of that. 

And I was surprised to find that I have a pretty fast metabolism. When I just sit, I burn more than 1800 (first I put 18,000. If only!)  calories! Cool. I must be eating a lot, then.

So, since I'm terribly healthy, I want to feel good. That means eating what I know I'm supposed to eat and probably moving around a bit each day. So, Monday it's a go.

Good for Julie, by the way. Three cheers! You're doing great!

Best foods for weight loss

Some of these foods help because they have high fiber content and are satisfying.  Some because they increase the metabolism.  Others improve serotonin levels or decrease cravings.

1. Beans

High in protein and apparently eating the same calories from protein encourages more fat loss and less muscle loss compared to eating the same calories from carbs.

Also high in fiber which makes you feel full faster and longer.

2. Sweet potatoes

High fiber.  Eating an additional 14 grams of fiber per day can cause you to consume 10% less food.

3. Grapefruit

Not sure the mechanism, but people who eat 1/2 grapefruit before a meal lose more weight.

4. Sardines

Increases serotonin

5. Spinach

Increases serotonin

6. Cayenne pepper and other spicy foods

Boosts metabolism

7. Eggs

People who ate 2 eggs for breakfast lost 65% more weight even thought they consumed the same calories.  

8. Yogurt

Boost fat burning

9. Artichokes

Improves liver function and enhances weight loss.

10. Fresh Ginger

Boosts metabolism.

These facts came from Better Nutrition Magazine.

eating well in 09

At the end of the year I fell of the good eating wagon pretty hard.  I mostly ate what I wanted and have been exhausted and icky because of it.

For 09 I am going to stick with my food plan.  Restrict myself from my restrictions.  And I'm praying that I will lose that deprivation mentality.  I need to learn an attitude of appreciation for what I can eat, instead of feeling sorry for myself over the things I can't.

Also.  I plan to eat fruit or veggies every day.  Because right now, other than potatoes, I often can go days without veggies.  That's bad!

I also plan to exercise once per week.  I realize that is a low goal.  And there is some kind of quote about aiming low - like you aren't supposed to do it.  But many years I set sky high goals and am overwhelmed by them.  This year I decided to be realistic.  Exercising once per week is a whole lot more than I've been doing!

I also plan to post at least weekly on this blog.  

What are your health goals for this year?