Tagged with 'hydration'

Xenoestrogens and other environmental toxins have been called the #1 public health concern at this time. Shed toxins naturally using these 7 simple tips.

If you need motivation and energy before your workout, these 6 tips are practical and easy.

In the dog days of summer, it's easy to become dehydrated, which will quickly ruin any fun you're having outside. Here are tips to avoid that scenario.

Spoken from a sports nutritionist, don't skimp on your post-workout recovery, even if you're trying to lose weight. Here's how to maximize your recovery.

Don't let the summer heat zap your energy!

At any point during the year, you’re likely to fall victim to the common cold. A runny nose, sore throat, coughing and sneezing can keep you under layers of blankets and tissues. But it’s finally summer and who wants to be stuck inside on a hot and sunny day? According to the National Institute of Health (NIH), winter colds are caused by rhinoviruses but summer colds are caused by more resilient enteroviruses. The irony of summer colds is they can last longer than winter colds and may make you feel even worse.

Follow these tips to stay healthy throughout the season:

#1) Fight Back Against Germs

Like us, bacteria thrive in warmer environments. Summer is typically filled with beach trips, pool days, barbecues and backyard parties, where you are more likely to come in contact with many different germs. If you are travelling this summer, beware of the germs on airplanes and in hotels. One of the most important ways to block viral transmissions is to always wash your hands thoroughly. If you don’t have access to a sink with soap and water, carry hand sanitizer or wipes. You can also pack a handy kit with cold relief products such as saline drops, acetaminophen and ibuprofen just in case.

#2) Ease Into a Summer Workout Routine

The excitement of summer can motivate you to boost your physical activity but exercising may also leave you vulnerable to an infection. Those who have been sedentary through the winter should gradually ease into physical activities because enterovirus is the only infection associated with strenuous exercise. Instead of power sprints and vigorous workout routines at the start of summer, try simple, lower-impact workouts to stay active and get the summer body you want.

#3) Stay Hydrated

As the heat rises, it is important to make sure your body retains enough water. Whether you are exercising outside or simply sitting in the sun, you are at risk for dehydration. Drinking water throughout the day helps your body to eliminate harmful toxins and waste materials that may compromise your immune system. If you’re not a fan of the taste of water, try infusing it with fresh fruits and herbs.

#4) Beware of Blasting Air Conditioners

As much as you may be tempted to turn up the air conditioner on a hot summer day, you may be making your body more prone to infection. Transitioning from warm to cold environments can suppress the immune system and cooler environments dry out the protective mucus membrane in the nose. Use your air conditioner when necessary but keep it on a low or medium setting and let your body gradually adjust to the temperature change.

#5) Boost Your Immunity with Food

Don’t underestimate the power of the ingredients in your pantry. You can try natural immunity boosters that can be found in your local grocery store. Oregano oil, sage extract, ginger, garlic and other superfoods can help bolster your defenses.

Vitamin D

Vitamin D is an important part of the immune system, and studies have shown people who have low vitamin D levels may have a higher chance of getting a respiratory infection, such as the common cold. Most of us get enough sun during the summer, but if you’re stuck inside often or wear a lot of sunscreen and cover up, you may still need supplemental vitamin D.

Oregano Oil

Oregano oil can improve gut health and boost your immune system. It acts kind of like a weed killer by helping to eliminate some of the bad bacteria that may be dominating your digestive system.

Japanese Mushrooms 

Japanese mushrooms – enoki, shitake or oyster – whatever variety you choose, they’re a great immunity booster. They’re loaded with ergothioneine, a powerful antioxidant, that doesn’t get destroyed during the cooking process.

Cruciferous Vegetables 

Cruciferous veggies, such as kale, broccoli, lettuce and cabbage, boost your liver’s ability to flush out toxins and provide a good environment for immune cells that live there.   

Avocados!

Adding avocados to your diet is an easy way to support adrenal function and health and keep your immune system happy. Avocados contain essential amino acids, antioxidants and some healthy fats to help balance hormone production.

Ginger

According to Ayurveda traditions, ginger warms the body and helps break down the accumulation of toxins in the organs, especially the lungs and sinuses. Ayurveda also believes ginger helps cleanse the lymphatic system, which is our body’s sewage system. By helping keep your airways and lymphatics open, ginger may help prevent the accumulation of the toxins that may increase your risk of infection.

Sage

Sage extract works as an expectorant, which helps your body move mucus out of your respiratory tract and helps to calm your cough. As a good alternative to an over-the-counter expectorant, try a drop of sage extract in tea or hot water.  

With all these excellent nutrition, behavioral, and environmental tips, we hope you stay cold-free all summer! 

Article courtesy of here.

Infused waters are simple to make and absolutely stunning. Never get bored with hydration again!

Infusion Guidelines

1. Add fruit and/or herbs to a glass or stainless steel pitcher. The thinner the fruit is cut, the greater the infusion.

2. Use a wooden spoon or muddler to lightly bruise the fruit & herbs.

3. Pour in fresh, filtered water. For best flavor, let sit at least 4 hours or overnight in the fridge.

*If using sparkling water, consume within a few hours to preserve carbonation.

*Remove rinds from citrus if the water tastes too bitter.

Inspiration:

Recipes from Prevention, here.

Strawberry Basil

• 8 fresh basil leaves
• 3 cups halved strawberries

Citrus-Cilantro

• 1/2 a lemon
• 6 or more sprigs of cilantro with stems

Pineapple Potion

• 4 cups pineapple chunks
• 10 thin slices of ginger

Cucumber-Jalapeno

• 2 thinly-sliced cucumbers
• 2 seeded and sliced jalapeño peppers

Cherry-Sage Limeaid

• 1 cup pitted, sliced cherries
• Juice of 1 lime
• 1 tsp raw honey
• 4 finely-chopped sage leaves

Gingered Pear

• 5 cored and sliced pears
• 10 thin slices fresh ginger

Rosemary Refresher

• 4 rosemary sprigs
• 6 cups watermelon chunks

Mango Mojito

• 6 mint sprigs
• 3 cups cubed mango (fresh or frozen) 
• 2 thinly sliced limes

Blueberry, Tarragon & Apple

• 1 cup fresh blueberries
• 2 large apples, diced
• 2 Tbsp fresh tarragon, finely chopped
• 2 Tbsp liquid stevia

Orangeberry

• 5 thinly-sliced oranges
• 2 cups raspberries

Raspberry Rosemary

• 4 sprigs rosemary
• 2 cups raspberries
• 6 thinly-sliced lemons

The lymphatic system doesn’t receive a lot of attention, but it’s responsible for some important things happening in our body.

What is Lymph?

Lymph is a clear, colorless fluid containing white blood cells that defend against germs.

What is the Lymphatic System?

The lymphatic system includes the lymph vessels, lymph nodes, tonsils, spleen, and thymus gland.

There are 600 to 700 lymph nodes in the human body that filter the lymph before it returns to the circulatory system.

Facts About the Lymphatic System

• The blood dumps waste toxins from the intestinal tract into the lymphatic system via the liver. 

• The lymphatic system may become overworked and congested, and if this happens, its filtering and neutralizing functions dramatically decrease. This results in a build-up of toxins in the system, an increased risk of inflammation, and reduced immune response.

• When toxins are produced within the body faster than the body can process and release them, the body suspends those toxins in fat and interstitial spaces in an attempt to protect the organs.

• This toxic buildup results in soft and connective tissue inflammation and excessive buildup of lymph fluid which contributes to fibromyalgia, chronic fatigue, and a multitude of immune system disorders.

• The lymphatic system assists in draining off excess fluids and protein left behind by capillary circulation activity, preventing tissues from swelling.

Nutrition Tips to Keep the Lymphatic System Functioning Well

1. Avoid Food Preservatives and Additives. Neither are good for any part of our body, and with the lymphatic system, they cause swelling and fluid retention.

2. Avoid monosodium glutamate (MSG). MSG is an "excito-" and "neuro-toxin" identified by leading neuroscientists because of its degenerative and deadly effects on the brain and nervous system. Neurons are over-stimulated to the point of exhaustion and cell death.

Common terms for MSG: Anything Hydrolyzed or Autolyzed, Natural Flavor/Flavorings

Common ways MSG is added through food: Seasonings and Salts, Commercial Soups and Sauces, Bouillon/Broth/Stock, Canned Food, Processed Food. Examine ingredients on the nutrition label to avoid MSG.

3. Squeeze juice of a ½ fresh lemon into a cup of warm pure water and drink every morning.

4. Include fresh vegetables every day.

5. Eat potassium-rich foods in your diet.

6. Drinks Lots and Lots of Water—8 to 10 glasses every day. Your body needs hydration to keep the fluids running! Avoid drinking from plastic. Choose stainless steel or glass containers instead.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods