Don’t allow more than two days to pass without doing some exercise (at least light exercise).
If you haven’t worked out by day three, simply go for a leisurely 20 minute walk. That’s enough to keep the momentum going, and remind your body that it craves movement. You can do a longer workout when you have more time.
Skipping several days in a row is not good. It’s much better to work out lightly seven days a week than intensely only two or three days a week.
Be consistent – maintain the momentum – keep moving.
What should you do if despite of your excellent health habits, you still feel yourself becoming ill? We have some suggestions for natural remedies, but please check with your health care provider for your specific needs. Some herbal and natural supplements interact negatively with prescription medications.
Before the discovery of antibiotics, doctors used colloidal silver extensively as an antimicrobial agent. It is still useful, and unlike antibiotics it treats viruses too, without encouraging the growth of resistant microorganisms. Try 1 teaspoon of a 10 ppm solution, three times daily at onset of symptoms.
Echinacea, an herbal remedy.
Oscillococcinum, a homeopathic remedy – take every 4 hours at onset of symptoms.
High doses of vitamin C, starting at 3 grams daily.
Suck on zinc lozenges.
Go to bed earlier and get some extra sleep.
You can use your neti pot up to 4 times daily if you feel yourself becoming ill.
Oil of oregano: 4 drops, held under the tongue for a few minutes, followed by a glass of water. Repeat several times throughout the day.
Butternut squash wontons are perfect on an hors d’oeuvres buffet or as appetizers before a meal.
You can also use the same method to make these with leftover mashed potatoes. Just add chopped scallions and a very small amount of non-dairy cream cheese (you don’t want the potatoes to get runny) instead of the onion and sage.
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Butternut Squash Won Tons Green * Makes 2 dozen or more appetizers
1-1/2 cups mashed butternut squash (about half a squash peeled, boiled, and mashed)
1/2 sweet onion finely chopped
1 teaspoon rubbed sage
1 Tablespoon extra virgin olive oil, plus 2 Tablespoons oil for frying
sea salt to taste
1 package won ton wrappers
Sauté onion in olive oil. Add squash, sage, and salt. Heat through to allow flavors to blend. Remove from heat and allow to cool to room temp.
Lay wrappers out on waxed paper and put 1/2 teaspoon filling on each.
Moisten edges with a little water and fold wrappers into triangles. Bend corners around and press ends together with a little more water to make crescents.
Quickly sauté crescents in a very small amount of oil (just enough to coat the pan) until golden.
My be refrigerated or frozen until ready to serve.
Heat in a 300 F oven for 15 minutes just before serving.
During cold and flu season, you can boost your immunity with good health practices. Anybody can do these simple things – but it’s best to check with your health care provider first.
Use the neti pot with warm salt-water solution regularly after all public contacts. The neti pot irrigates the nasal passages and removes some of the bacteria and viruses breathed in during the day. This will reduce the viral load with which your immune system has to cope.
Maintain adequate vitamin D levels. Most of us are deficient in vitamin D during the winter due to the lack of sunlight exposure on our skin. Ask your health care provider about adequate levels. Current recommendations are much higher than they used to be.
Eat a diet adequate in protein (plant or lean animal protein). Avoid sugar, starchy carbohydrates, and omega-6 polyunsaturated vegetable oils from soybeans, corn, and safflower. Eat plenty of fruits and vegetables.
Supplement with a high quality ultra-refined fish oil.
Get adequate sleep. We require more sleep in the winter when the nights are longer.
Get some moderate regular exercise.
Take a probiotic to help maintain a favorable internal microbial balance.
Maybe it’s for weight loss.
Maybe it’s for your career path.
Maybe it’s for a special relationship.
Maybe it’s for your holiday party.
Maybe it’s for your fitness.
Whatever your goal is, don’t put off the action required to make it happen. Do it today. Start now.
Thanksgiving is coming up in a couple of weeks in the US. The celebration usually involves lots of family and friends.
So – who’s coming to your dinner? Have you invited everyone?
Even if you don’t have all the details worked out yet, make sure to get those invitations made this weekend.
Or – if you’re not hosting this year, do you know where you’ll be? If you don’t normally spend the day with family, check in with your friends and get planning.
Do you do the same workout every day?
Does one workout week blend into the next?
Have you hit a fitness plateau?
Your muscles get used to your exercise pattern and you’ll slow your toning, firming and strengthening if you stick to the same routine.
Each week, toss in at least one completely different activity. And every 3-4 weeks, change up your whole routine. Get the most out of each workout – and maybe even find a new activity to enjoy!
Looking for a delicious, family-friendly vegan recipe? This one is perfect. It’s also really easy to put together.
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Black Bean and Sweet Potato Enchiladas
adapted from Vegan Planet
Green * Serves 8
2 large sweet potatoes, peeled and cut into 3/4″ quarter rounds
1 Tablespoon olive oil
1 large clove garlic
1 small fresh hot chile, seeded and minced (optional)
1-1/2 cups cooked or 15 oz. canned black beans, drained and rinsed
one 14.5 oz. can diced tomatoes, drained
1/2 to 1 Tablespoon chili powder
salt and freshly ground pepper
8 large flour tortillas
1/4 cup chopped red onion
1-2 cups salsa (your favorite, read labels for sugar and chemicals)
Preheat oven to 400 F. Arrange the sweet potatoes in a single layer on a lightly oiled baking sheet and roast until tender. turning once, at least 20 minutes. Remove from oven and set aside.
Reduce the oven temperature to 350 F. Heat the olive oil in a large skillet over medium heat. Add the garlic and chile and cook, stirring until fragrant, about 30 seconds. Add the beans, tomatoes, chili powder, and salt and pepper to taste, Stir in the sweet potatoes and simmer for 5 minutes. Set aside.
Spread a thin layer of salsa (about 3/4 cup) over the bottom of a lightly oiled 9×13 baking dish and set aside.
Place a tortilla on a flat work surface. Spoon a portion of the sweet potato mixture down the center of the tortilla and roll it up. Place the filled tortilla in the baking dish seam side down and repeat with the remaining tortillas and filling mixture. Spoon any remaining filling mixture on top of the enchiladas, top with the remaining salsa, and sprinkle with the onion. Cover and bake until hot and bubbly, about 20 minutes. Serve hot.
