Ways to Beat the Flu This Season

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With the changing of the seasons, it is time to start thinking about another season coming our way: flu season. This time of year usually sees an increase in the number of cases of the flu as well as other illnesses like the common cold, strep throat, sinus infections, even pneumonia or bronchitis. The flu season typically peaks in January and February. The bad news is that the flu virus is easily spread from one person to another. Most people come in contact with the flu virus when an infected person coughs, sneezes, or even talks and spread the germs around.

The good news is that just by taking a few simple measures you can keep yourself healthy and hopefully avoid catching the flu this season. Here are some tips:

  • Take Care of Yourself – When you eat properly, get regular exercise, and get enough sleep at night, your body’s immune system is able to function properly to fight off germs that can make you ill. When you don’t take care of yourself, the capacity of the immune system is markedly diminished and you find that you get sick more often. Ensure that your immune system can work by taking care of yourself and find ways to manage stress.
  • Wash Your Hands Regularly – Washing your hands is one of the best ways to avoid sickness and spreading it to others. You should wash your hands before and after preparing food, before eating, after using the toilet, after touching animals, and so on. If you are in a situation where you are unable to wash your hands, using hand sanitizer is highly recommended, although not as effective as soap and water.
  • Avoid Contact with People Who are Sick – Although it may not be always possible, it is a good idea to avoid people who are sick with the flu or cold until their symptoms subside. The flu and other illnesses are spread the most easily through contact with people around you. If you do come down with symptoms of the flu, be sure to stay home from work or school until you are feeling better.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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UNDOING THE KNOTS

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Have you ever asked yourself what are your intentions in life? Whether it is your career, your love life, fitness goals or perhaps it is your finances or spiritual goals. What are your intentions? 

We should all start by defining our intentions. The broad definition of intentions is “an aim or a plan” of something. We all know without an aim or a plan our goals are a lot harder to achieve. Defining our intentions can help us streamline our lives. Just think about your intentions as your “Whys”.

Why do I want to be a CEO of a company? Why do I want to lose 20 pounds? Why do I want better communication with my mom? Why do I want to run a marathon? Knowing your feelings about your whys and streamlining your intentions will assist you in taking greater control of your life.

Understanding your aims can transform your dreams into reality. It can transform your plans into action. It can even transform your fears into hope and possibilities. It can turn your will into results. 

Tomorrow, when you start your day, ask yourself what are the things that you DON’T want to do today? I am pretty sure if you start your day by asking yourself the things you do not want to do, you’d be more inclined to refine the things you want to do.

Now that you’re clear about your intentions, set a plan that excites you. Something that will make you smile and make you feel as if you made today count! Look forward to it everyday; even if you only have 20 minutes to dedicate to it and see how your life becomes more rewarding each day. Intentions are a powerful tool to living your most authentic life.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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The Power of a Colorful Plate

Here at NYC Adventure Boot Camp we believe in proper nutrition. If you eat healthy, you will be healthy. You may not have heard it before, but you will learn it now. The more color that you incorporate into your diet, the better off you will be. This is a lesson that holds true not only for proper nutrition, but to protect your health as well. When you eat foods that are loaded with color you are getting so many wonderful nutrients, and it’s so easy to do.

Think of the foods that offer the most color—the majority of them lie within fruits and vegetables. What’s so great about this particular food group is that all options are virtually fat free, low in calories, and yet they pack an intense nutritional punch. So if you want to really bump up the nutritional quota of your plate and enjoy healthy and delicious meals, this is the way to do it.

The More Colorful the Better

The very best nutrients come from those foods that have the deepest and most vibrant hues. So if you are looking for suggested foods within this category think of options like blueberries, raspberries, blackberries, sweet potatoes, broccoli, green beans, zucchini, oranges, apples, mangoes, and carrots. These are just a few but you see that these are the types of foods that have color to them and therefore that means great nutritional power.

Contained within these colorful skins and foods themselves are vitamins, minerals, and even antioxidants. What those do for you is naturally boost your immune system. They help to keep you healthy in the short term by fighting off the germs you come into contact with. They also have some great long term health benefits and therefore the more colorful the better it is for you.

Adding in Color to Every Meal

As a rule of thumb you want to add more color to every meal. We all have areas for improvement. Whenever you eat a meal you want to incorporate these colorful foods in somehow. Perhaps throw some blueberries in your yogurt for a nice twist that also happens to be delicious. Consider a salad made from broccoli and eggplant for a creative alternative.

Try to come up with creative ways of incorporating more color into your meals. You should also aim to combine food groups wherever possible. This means that you are going to want to combine low fat dairy products, lean proteins, and whole grains with colorful fruits and vegetables at every sitting. Before you know it, you will be eating with more color and not even realize it!

Create a Rainbow

It helps to instill these habits in kids in your life. Try to make a switch for your family to more colorful snacks as well as meals. Rather than turning to crackers or another processed snacks, try a fresh fruit salad or even a tangerine. The more that you incorporate these foods into everyday life, the more that they will become a main fixture.

Colorful eating can be fun too and that means that the whole family can embrace it. Rather than staring at a plate of bland looking food, you can now embrace the vibrant hues and enjoy just how delicious these foods are as well. Learning to eat with color is a wonderful way of improving your life and incorporating proper nutrition, so create a rainbow at every meal for the very best effects.

If you are in New York City and interested in joining an all woman’s boot camp or Fitness Boxing Classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Preparing a Healthy Meal for the Family That Is Actually Delicious Too

It may seem like a challenging task—to prepare a meal for the family that is healthy but actually delicious too. You may have the best intention and find the best recipes but when you break it down, the kids won’t eat something that isn’t visually appealing. You may not even be able to convince your partner to eat something that they don’t think sounds good.

So how can you manage a menu that incorporates healthy and nutritious foods and that actually looks and tastes good? It’s not that hard if you use a bit of creativity. You may also find that getting the whole family in on the act can help to make for a fun way of preparation. Though this isn’t your traditional way of cooking, it can create fun family traditions and introduce everyone to proper nutrition.

Use Color As A Basis

If you put a bland looking plate of food in front of the kids you can pretty much kiss your chances goodbye of getting them to eat it. You need to make it look colorful, vibrant, and grab their attention. Try mixing it up a bit by incorporating beautiful vegetables and fruits such as tomatoes, yellow peppers, sweet potatoes, strawberries, and even some purple grapes.

So you want to be sure not only to look for recipes that incorporate vibrant fruits and vegetables but incorporate them on your own? If you’re making a healthy casserole, add a splash of color. Dress up any plate simply such as baking sweet potato fries and make the meal really come alive. This isn’t a hard concept but that little splash of color can make the food more attractive and appealing—and they will gobble it up!

Incorporate Fun Ways of Eating Your Food

Have you ever given your kids vegetable kabobs? Try it and see how it changes everything. Create a kabob as you would with meat but this time grill up favorites such as cherry tomatoes, mushrooms, and little bits of pepper. The very foods that they may have turned their nose up at all of a sudden become far more appealing when they are on a stick. Try the same thing with layers of fruit and a fun yogurt dipping sauce.

Instead of serving the same old tired chicken breast, try chicken drumsticks. They are a fun way of eating the same food and they mix it up a little bit. Rather than making a traditional meatloaf, try individual sized. Use ground turkey, mix in shredded carrots, a boiled egg and then put into muffin pans for a fun little healthy twist on dinner.

Let the Whole Family Get Involved

Another key to healthy eating is to get everyone involved. Though you may think that they will be resistant, you may find just the opposite. You go out and purchase the healthy ingredients but then make them a part of it. You can turn something like family pizza night into a fun tradition that just so happens to be healthy.

Take turns layering a whole wheat pizza crust with tomato sauce, fresh mozzarella and vibrant green basil, and then everyone picks a vegetable to layer on. This is a fun way to incorporate everyone and yet they won’t even care that it’s healthy. If you make eating fun, the whole family will be on board. You can put out healthy ingredients and watch as they have loads of fun pulling it all together.

If you are in New York City and interested in joining an all woman’s boot camp or Fitness Boxing Classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Stay Healthy – Ways to avoid getting sick

Though it’s most prominent in the fall and winter months, there is always the threat of germs. While you don’t want to become paranoid, you do want to be careful not to let germs get the best of you. Sometimes you may feel as though you are simply surrounded by germs and that there’s nothing that you can do. Simply not true!

Though germs may find their way into your home, there’s always a way to fight them off. By just taking better care of yourself you are sure to find that this presents an easier way to stay healthy for longer. This means that you need to be diligent about developing and sticking with good habits, but it’s well worth it. So no matter what time of year it is or how healthy you may feel right now, utilizing these tips can help to keep you healthy year round in any circumstance.

Pump Up the Vitamins

The vitamins that you take can help to protect you from a whole host of illnesses. From colds to flu to more serious health conditions, vitamins and minerals can be your best friend in battling anything off. You want to turn to healthy food to get a good start on your nutritional journey. Eating plenty of fresh fruits and vegetables is an excellent way to provide yourself with the right vitamins and minerals you need to ward off germs you come into contact with.

Your food supply is one way to help but you may very well find that you need additional supplements. Taking a multivitamin, zinc, Vitamins C and D, and even herbs such as Echinacea can help to naturally boost your immune system. This is what will protect you from the common cold or even help you with more life altering health conditions. Antioxidants found in foods such as blueberries and broccoli can also represent a very important part of the equation.

It’s True That Drinking More Fluids Really Does Help

There are certain myths out there that hold some truth to them. When mom used to tell you to drink plenty of fluids she really knew what she was talking about. The more water that you drink the more that you flush your system out.

You do want to be careful to sip on the right types of fluids such as water, green tea, and real fruit juice. They will not only help keep you hydrated but also ensure that you give your body what it needs to heal. If you come into contact with a virus and you do get sick, you need to keep replenishing lost bodily fluids. Plenty of fluid will help to keep you healthy and get you feeling better a whole lot faster.

Learn How to Really Take Care of Yourself

The better you care for yourself in the here and now, the less likely you are to get sick in the first place. This means that you are getting plenty of rest and learning how to manage your stress. Too little sleep and too much stress can really put a strain on your immune system and you will be more open to catching a bug. The more that you lead a healthy lifestyle each and every day, the less likely you are to get sick.

You also need to be sure that you are getting plenty of nutrients through clean and healthy eating. You also want to make exercise a priority as it gives your body what it really needs. Though you may think of these things as “niceties” they are essential if you want to stay healthy. So taking good care of yourself and following some of the tried and true myths can help to keep you free and clear, no matter what type of germs you come into contact with.

If you are in New York City and interested in joining an all woman’s boot camp or Fitness Boxing Classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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