Building Muscles, Killing Fat, and Preventing Yourself from Getting SICK :)

BodyRockers!! Winter has officially arrived and so has the cold and flu season. Despite getting your annual flu shots, making sure you get enough sleep and practicing healthy hand washing habits, you still may find yourself feeling under the weather or about to catch something my list of good-for-you foods help can help soothe symptoms of the common cold and flu. For Colds and Upper Respiratory Infections: Drink plenty of hot liquids like water, tea and warm broth-based soups. Hot liquids help to thin mucous and drain secretions much faster. Cold liquids can slow things down. Avoid caffeinated beverages and alcohol as they can lead to dehydration. Try Organic teas. Available in mint blend, chamomile, earl grey or green tea with lemon. Feeling up to making homemade soup? Use lower sodium chicken broth. Fruit juices can be difficult to tolerate when you’re sick, but they contain immune boosting Vitamin C.  Try diluting them with water. To help relieve a sore throat, freeze 100% fruit juice in ice cube trays for a cool treat. Try 100% apple, grape and white grape juice. Contrary to popular belief, dairy products do not produce phlegm or upper respiratory symptoms.  In fact, you can still enjoy milk, cream-based soups, pudding, yogurt, etc. and frozen dairy products can soothe a sore throat and provide calories since you may not feel up to eating.
 Try ice cream bars and fudge pops.
Studies have shown that honey can help soothe an itchy, scratchy throat. Add it to your tea or stir one tablespoon into water with lemon. Studies have also found that honey can be used as a cough suppressant when given before bedtime (2 teaspoons in warm water for children age 2 and up). *Avoid giving honey to children under age 1. Try Grade A fancy honey. The saying, “Feed a cold, starve a fever” is a common myth.  With a fever you might not have much of an appetite so concentrate on getting plenty of fluids.  But, if you feel hungry try eating something simple like toast, applesauce or soup. Try unsweetened applesauce. Now no diet can cure the common cold and flu, good nutrition can help strengthen your immune system allowing your body to fight back. Along with good nutrition, make sure to get plenty of rest, and make sure you stay home from work or school if you are sick so you don’t get others sick! Wash your hands for 15 to 20 seconds in warm soapy water. If your cold lasts for more than 7 days see your doctor. Enjoy and DRESS WARM!! Smile & Breathe  KR

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