Foods You Eat Can Help Minimize Your Risk for Colds + the Flu

This is the season for nasty colds or worse, the flu. This time of year employers can experience many employees calling out sick, resulting in lost income, productivity and for employees lost wages. Engaging in healthier lifestyle choices now, can boost your immune system thereby minimizing your risk to catch a cold or the flu. So how can you go about doing that? Well, it's pretty simple and you probably already aware of what's good for you and what isn't. The key is to begin now, before you catch a cold or the flu. Begin to implement or revamp your diet so you can avoid getting sick.

Getting Your Nutrients From Natural Sources

Basically, eating healthy foods is a lot better than supplements. Getting your vitamins and nutrients from natural sources is always a better choice. Lots of people (not talking about you there, reading this article-smile) feel that if they load up on 1000mg+ Vitamin C tablets or Echinachea capsules, that they will ward off those nasty health ailments. Now I'm not hear to say that it works or doesn't work (because many people will swear by it and everyone's body is different) but I am hear to say that a better source for Vitamin C and any other vitamins/nutrients is from food itself.

What To Include More of Into Your Diet

Fruits and vegetables. LOTS of fruits and vegetables. Include or increase your intake of:

Citrus fruits. They are usually cheaper during the winter months so stock up on oranges, grapefruits, apples (an apple a day keeps the doctor away! It's true! smile), lemons, limes (you can put the juice from these fruits in your water or on a salad or fish).

Whole grains. Oatmeal or cereal with a piece of fruit should do it for the morning breakfast.

Vegetables. Like kale which is a "super food", tomatoes, broccoli and the list goes on.

Legumes and Beans. Get that protein in! Legumes provide amino acids that help to build the components of your immune system.

Lean meats, low-fat dairy and eggs. And I mean LEAN-smile! Remember that GRILLED, BROILED and STEAMED are your best friends with regards to meats! Lean meats contain iron and zinc which if your body is deficient in these minerals, it can weaken your immune system. For dairy choose low fat options; if your lactose intolerant, there is Lactaid Milk or other alternatives like almond or soy milks. They also calcium rich.

Juices. Easy way to incorporate fruits and vegetables into your diet; just be sure that the juice is 100% juice.

The things to avoid (hich is a no-brainer) is sugar, foods containing saturated or trans fats, processed foods and alcohol. I know, I know...the holidays are coming up and you want to have a good time and enjoy the food. But how are you going to do that when you are lying in bed sick as a dog?

Take care of yourself, starting now.

P.S. Here's a list of foods containing the highest amounts of Vitamin C (in the order of highest to least highest):

Red and green chili peppers - great to include in soups.
Guavas
Bell peppers
Fresh herbs like thyme and parsley - they contain the most out of any herb.
Dark leafy greens - kale, mustard greens
Broccoli, cauliflower, brussel sprouts
Kiwi
Papayas
Oranges and clementines (tangerines)
Strawberries

Benefits of Water

Drinking water was never something I did regularly. I mean I would go for days sometimes without one glass of water. And, I actually thought that I was doing alright. Little did I know that not drinking enough water left my body prone to numerous sinus infections, throat infections, dehydration and a host of other health issues.

Our bodies consists of about 2/3 water depending on body size. That's a lot of water. Water is a necessity for us and without it, our bodies will shutdown. Our tissues and organs mainly consists of water. Here is a breakdown*:

• Muscles 75% water
• Brain 90% water
• Bone 22% water
• Blood 83% water

The brain is 90% water...amazing isn't it? So can you see how easily headaches or migraines can develop when you aren't consuming enough water? I don't know about you but I certainly had to learn the hard way (smile).

Drinking water helps your body to flush toxins, regulates body temperature and helps metabolism. For me, I learned that drinking lots of water helped me to keep my sinuses hydrated which helped to reduce inflammation and bacteria that caused infections. My ENT doctor told me that I should drink about a gallon a day. When he told me that I gave him the *BLANK STARE*. A gallon a day? I'll have to move my desk right next to the bathroom-lol! But keeping hydrated greatly reduced my sinus episodes and helped me to lose weight and keep weight off.

Some other benefits include:

• Increases energy
• Healthy skin - keeps it hydrated and looking fresh
• Keeps your immune system healthy
• Helps to keep vital organs functioning properly

When you don't drink enough water, it will lead to dehydration. Dehydration often occurs as mild hunger and contributes to unusual cravings. In my Sugar Blues tele-seminar, I teach individuals about managing cravings and one thing I stress is drinking enough water. If your body is dehydrated you may feel irritable, have dry skin, experience fatigue or weakness, have a headache or even experience muscle cramps. With regards to headaches or migraines, when someone tells me they have a headache, I immediately tell them to drink one to two glasses of water.

Also, not drinking enough water can contribute to increased allergy symptoms, arthritis (water is good for bones and joint health), acid reflux/heartburn and other health related immune issues.

How do you get enough water? Simple, every hour or two do your best to drink at least two glasses of water. You've heard that the recommended amount you should have each day is 8-10 8 oz. glasses of water. I have this big 32 oz. cup that I purchased from Weight Watchers that I fill up in the morning and just drink that down. And I do my best to at least fill up this big cup twice a day. Sometimes I'm able to get in three big cups of water and I certainly feel the difference when I get in my water. I breathe easier, feel lighter and have a good amount of energy. Also helps me to curb my appetite and not overeat.

So you see, there are vital and important benefits to drinking water. If you're like me and find water boring, add flavor to it - lemon, orange or whatever flavor you like. Just slice some fruit and add it to the water. I've learned that there is a water enhancer on the market call MiO Liquid Water Enhancer (http://www.kraftbrands.com/mio/) and one or two people I know have stated they tried it and like it. I haven't and not sure that I will only because I like things all natural-smile. Just be mindful of ingredients in products like these and if they include artificial sweetners.

Happy drinking! Water that is - smile!

Be well!

*Information on percentage breakdown of water in our bodies was retrieved from on online site: mangosteen-natural-remedies.com