Happy Independence Day!!
Many people think that Independence Day is one of our best American holidays; not only for what we celebrate but also for how we celebrate it.
It’s easy to take liberty for granted and to misconstrue just how difficult it was to gain our freedoms over 240 years ago. The Revolutionary War was long and costly. There were 50,000 American casualties at a time when there were fewer than three million people were living in the former British colonies.
So while we march in parades, host barbecues, attend grand fireworks displays and head to the beach; take a few minutes to remember why we celebrate as we enjoy our freedoms.
“Patriotism can be found on every street corner if you look for any simple act of compassion one American does for another. When citizens exercise their rights as Americans and live their lives to the fullest, they honor the service and sacrifice of all veterans. Some say they have never served in the ranks. I beg to differ. There are many different trenches in life that call for acts of heroism by ordinary citizens every day.”
~ Staff sergeant Tim Chambers, U.S. Marine Corps, quoted in American Legion Magazine
Food to Eat for a Healthy Lifestyle
Among all the news about which food are good for us or bad for us, figuring out what you can eat on a daily basis can be challenging. Some food is good for you but isn’t necessarily a great addition to your diet if you’re eating it every single day. Getting a balance is very important when it comes to your diet, so let’s look at some of the great foods that you can eat every day as part of a healthy lifestyle.
Add it to your breakfast, use it as a dessert – there are plenty of ways you can get some yogurt into your diet every day. Like anything, it’s important not to eat too much of it, as excessive dairy products can cause constipation, bloating and skin problems in some people. A small portion of probiotic yogurt every day can help your gut and stomach to stay healthier.
It’s full of iron and other nutrients, and it’s safe to eat every day. You can eat spinach raw along with salads, add it to your smoothies with different fruits, or steam it and add to a roast dinner or warm curry.
Berries are considered super-foods in many contexts, and since there are so many different types, it’s easy to find which ones fit easily into your diet. You can experiment with strawberries, blueberries, blackberries, and raspberries, using them as snacks throughout the day, breakfast foods in a smoothie or with yogurt, or even after a healthy dessert in the evening.
Unless you’re allergic to nuts, a small handful of them every day can help to boost your overall wellbeing. Almonds, walnuts, and peanuts are some of the most common nuts and are full of goodness. Nuts are a great option for vegans who may struggle otherwise to get good fats and a well-balanced amount of nutrition. Nuts can help you to lose weight, maintain a healthy weight, and lower your risk of heart disease.
Some people avoid this as it is high in calories compared to other fruits, however, half an avocado a day will help you feel fuller for longer and provides a great source of fiber. Always wash avocados before cutting into them or peeling them. This fruit has plenty of Vitamin K, which helps to promote better bone health.
Drug-Free Ways to Treat the Common Colds
Summer colds are simply common colds you catch during summertime. Some people may think you can only catch a cold during winter. Others might also mistake a summer cold for other issues, such as allergies. Contrary to popular belief, it doesn’t have to be cold outside to catch a cold.
Most people get about two to four colds per year. This can add up to a lot of missed work and misery. Symptoms of the common cold can range from a stuffy or runny nose, an itchy mildly sore throat, coughing, congestion, body aches, headache, sneezing, watery eyes, fatigue, and even a low-grade fever. Many people often claim to have the flu when they really just have a cold. However, if your fever becomes high, your body aches or your sore throat is more than mild, then do see a doctor.
Many people take a lot of strong drugs while they are ill to try to get rid of the cold. The truth is, the common cold has no cure. Putting a lot of drugs into your body to try to treat a common cold is usually a mistake because the danger of the drug really overrides the danger the cold is putting you in.
Thankfully, there are tried and true natural ways to treat a common cold to help you get through your cold drug-free.
Eat Hot Soup
Eating hot noodle soup can help combat a cold by helping your sinuses drain. The steam from the soup enters the nasal cavity and helps break up phlegm causing your sinuses to drain, thus relieving pressure and helping your head feel better. Plus, the soup provides calories and nutrition to help you stay strong as your body fights the cold.
Drink Plenty of Juice
When you are sick it’s important to get plenty of vitamin C. The best way is to drink freshly squeezed juice. You can make orange juice easily with a hand juicer, or if you want to use more than one kind of juice consider a juicer. You can juice anything to get more nutrients into your body while you’re sick without stressing your digestion.
Leave It Alone
Some symptoms are actually good. It means that your body is doing what it’s supposed to do to get rid of the virus. A low-grade fever actually means that your body is fighting the infection and you don’t want to do anything to stop it when it’s working. The only time you need to get a fever down is when it’s very high and has dangers of its own. But a normal fever should be left alone.
Stop Sucking It Up
If you are sniffing a lot, try to stop sniffing the snot back up into your nose and lungs. Instead, when you feel like sniffing, use a tissue to blow it out of your body. Blow your nose gently, preferably one side of your nostril at a time. Don’t blow too hard, but blow gently enough to clear your sinus passages.
Get a Neti Pot
This is a small, specially-shaped pot that enables you to clean your sinus passages with saline solution. If you are having issues with being able to clear your sinus passages by blowing gently, the neti pot will help a lot. Be sure to only use distilled water in your neti pot as using tap water can introduce serious problems.
Get a Lot of Rest
When you are sick the best thing you can do is sleep and rest. Wrap up in a blanket and get comfortable on the sofa. Take the time to watch mindless TV shows and movies so that your brain rests and allows you to fall asleep. The more you can sleep, the faster you’re going to get better.
Gargle with Salt Water
If you have sinus drainage or a sore throat, try gargling with salt water. Just use warm water combined with regular table salt. Then use it to rinse your mouth and gargle. This will clear your throat of drainage which can cause you a lot of pain due to the fact that it’s highly acidic and damaging to the delicate membranes in your mouth.
Take a Hot Bath
This is a great time to relax in a hot, steamy bath. There are some things you can put in your bath water such as eucalyptus or menthol that you can inhale that will help clear your sinus passages and relax your body. You can also put in Epsom salts to help soothe sore muscles.
Run a Humidifier
It can be a hot or cold mist (use cold mist only if children live in the residence) to help add moisture to the air to help relieve symptoms of cold and cough. Some humidifiers allow you to put menthol or eucalyptus oil in them to help your sinuses even more.
Using these natural cold remedies is the best way to treat a cold drug-free. Using drug-free ways to treat colds will actually work as well as, or better than, using drugs – without all the side effects that drugs can cause. Plus, many symptoms are necessary to help fight the bug, so stopping those symptoms can prolong your illness
Losing Weight on a Deadline
The desire to lose weight may be inspired by many factors. For some folks, it starts with an epiphany – for instance, not recognizing the overweight person looking back in front of a mirror or an innocent “Are you pregnant?” questions from friends who notice your bulging belly fat. For other people, the drive to change comes from a different kind of pressure: a deadline.
Stories of people losing weight in record time have become quite common. You may have seen one on a popular TV show, read it online, or even know someone that went through a drastic physical transformation. This, therefore, begs the question, “Can you really lose weight by a fixed deadline?”’
Whether your fast-approaching day comes in the form of a wedding, summer vacation, reunion, or some other special occasion, losing weight by a given deadline is very much possible. With that said, here are a few strategies that can help you get the desired body, just in the nick of time.
#1: Avoid Fad Diets like The Plague:
Burning body fat is a complex metabolic process, but generally, if you consume fewer calories than you burn, you will lose weight. The truth is, if a scheme sounds too good to be true, then it probably is. Getting into shape with fast methods takes extraordinary diet changes that may not be sustainable in the long run. Fad diets also rob you the chance to learn healthy eating habits, so when you stop them, you end up gaining back all the lost weight and sometimes even more.
In the journey to weight loss, slow and steady wins the race.
#2: Reduce Calories by Making Smart Healthy Food Choices:
No shortcuts, cut back on unhealthy high-calorie foods. Offenders include trans-fats in fried foods or snacks and drinks with refined sugar. Opt for healthier options like fruits, leafy greens, lean meats, and poultry or protein-rich plant sources, as well as low-fat dairy and whole grains for complex carbs. Also, practice portion control to bring down your calorie consumption.
#3: Lose Weight at a Healthy Rate:
How many calories should you cut back? Nutritionists suggest losing 1 or 2 pounds per week is a healthy weight loss rate that won’t shock the body into hoarding fat in an attempt to sustain itself. A pound of fat equals 3,500 calories, so cutting 500 or 1,000 calories from daily food intake helps you lose 1 or 2 pounds per week. Working with a healthy rate makes a realistic target for your deadline.
#4: Exercise Regularly:
Including exercise in your fitness regimen is the best way to accelerate weight loss when working toward a deadline. Physical activity increases your caloric expenditure. When combined with a healthy low-calorie diet, unwanted pounds will start to melt away fast. The trick to making exercises work for you is by committing to a regular workout routine that is maintainable even after reaching your fitness goal. Doing so will not only help you lose weight for an upcoming occasion but also keep it off for good.
Losing weight by a given deadline is easier said than done. But if you put the tips discussed above into practice, you’ll be well on your way to achieving a physique you can be proud of as well as mastering the art of healthy living.
Fitness Goals for the Summer
If you’re one of the 98 percent of people who fell off the New Year’s resolutions wagon months ago, we have good news for you!! Experts say summer is the ideal time to set fitness goals. It’s the combination of warmer weather, longer days, and more options for staying active. This is a potent recipe for sticking to your resolutions.
What to do during Summer?
Take It Outside
Summer opens up a wide range of outdoor workout possibilities—from running, hiking, kayaking to waterskiing. Together with the obvious benefits, a recent study in the Journal of Environmental Psychology shows that exercising can boost your immune system, relieve stress and elevate your energy levels.
Plus, being outdoors raises your level of vitamin D—which improves your heart health, promotes healthy bone growth and can boost your mood. Mixing up your workout will keep you motivated and less likely to become bored or quit.
Keep Your Options Open
There will be times when exercising outside may not be an option—when it’s too hot or too dark. That’s not an excuse for missing a workout. Find places to exercise inside. For example, power walk in an indoor mall, jump rope, stair step or even dancing. These are some great alternatives if you do not have at-home exercise equipment,
The fewer barriers there are, the more likely you are to stick with your fitness goals. Even if you hop on your treadmill to walk while watching your favorite TV show, you are burning more calories than if you were sitting on the couch—or doing nothing at all.
Get Fit As A Family
As the saying goes, the family that plays together stays together, and summer is the perfect time to explore new activities. Geocaching treasure hunts, guided night hikes, and underwater hockey are all exciting alternatives to letting the kids spend hours glued to their electronic devices.
Another way to keep your family moving is with Fitness Video Games for kids that adults can also participate.
The best fitness video games for kids are ones that are fun to play and get the heart pumping at the same time! Some good suggestions are ones that offer fun and challenging balance games. Everyone will be so focused on getting the highest score. They won’t realize they’ve been exercising. Use your favorite streaming player to broadcast onto the TV screen or tablet so you can take it outside.
The more your kids enjoy the activity, whether it be playing sports or playing exercise video games, the easier it will be to make exercise a regular part of their daily routine. Furthermore, the less exercise feels like work and the more it feels like play may be all the motivation your kids need to get up and get moving!