6 Reasons We Get Sick by Jane

Meet Guest Blogger, Jane Barlow Christensen. Jane owns a medicinal herbal company that sells mainly to doctors. "My products and education information gives people the knowledge and tools to become their own health care physician.  It gives them the confidence to take care of every day human health issues."

6 Reasons We Get Sick

What causes some people to get sick every single year while others stay healthy and well?

Some people suffer through the entire year with a low grade cough, sinus problems and an overall feeling of tiredness and lack of energy. If this sounds like you, then read on for some simple tricks to make this stop happening.

Here are a six reasons that we get sick in the first place.

1) Vitamin D deficiency.

It is estimated that 50% of adults are Vitamin D deficient. Vitamin D is not a regular Vitamin, it's actually a steroid hormone that you are supposed to acquire through regular exposure to the sun - not through your diet.

If you are over 50, have darker skin, are obese, have achy bones, feel depressed or have gut trouble...then these are signs that you could be Vitamin D deficient.

The best way to know if you are deficient in Vitamin D and how much you need, is to have a doctor test your levels.

2) Proper hydration.

As a society we are chronically dehydrated. We are drinking way too many things that are not just plain water. Soda, fruit juice, milk, almond milk, coconut milk, sports drinks etc...and the list goes on. Just because we're drinking all these different liquids doesn't mean we're getting the right type of hydration.

We know that we are made up of two-thirds water but did you know that in the terms of the number of molecules, your body actually consists of over 99% water molecules?

How is every system in your body expected to function properly without proper hydration?

YOU NEED WATER. NOT Juice. Not flavored water. Not soda. Not sports drinks.

How can you expect your body to fight off a cold, the flu or any other microbe that comes at you if aren't taking this one simple step?

Unless you live in a third world country where access to clean water is an issue, then this is something you can start making a serious effort on today. Right now.

3) If your diet consists of too much processed sugar, refined foods, junk foods, fast food, fried foods and white carbohydrates...then you are probably someone who gets sick on a fairly regular basis.

Bottom line - if you are eating lots of sugar and processed foods you are not fueling your body for wellness. You are giving it everything it needs to live in a state of imbalance. You probably have low energy, dull skin, puffy eyes, chronic digestive issues, extra body fat and just an overall sense of fatigue and lethargy.

Time to figure out what's holding you back and make some better food choices so that your body gets the nutrition it needs to stay well.

4) Proper sleep.

If you're going to do the sleep thing right...your room needs to be cool (about 65 degrees), dark (even the light from your alarm clock gives off too much light for your body to produce the sleep hormone, Melatonin) and quiet (if you're falling asleep with the TV on...stop it!).

Your body repairs at night, when it's cool, dark and quiet and you owe it to yourself to get a good night’s sleep.

5) Exercise. Movement.

There's no way around it. You’ve got to do it. No excuses if you want to be and stay healthy.

6) And finally...stress.

Let’s be honest, this is a true killer in your health and longevity goals.   I know people who have terrible lifestyle habits, but they know how to manage their stress and are pretty healthy.

Stress is incredibly damaging to your health and can cause all kinds of disease.

So start making some small, healthy changes today. Right now! You get to decide what your life looks like.

In conclusion, here are a couple of my favorite natural remedies and herbs that can help you stay healthy while you are working on the lifestyle factors.

1) High dose Vitamin C every single day. A high dose for an adult is about 5000 mg. Try to find a brand with Rosehips, a great source of Vitamin C.

2) Try a natural anti-microbial like Oil of Oregano, Tea tree oil, Olive leaf extract and Lomatium root. An anti-microbial is something that goes after virus, fungus, yeast and bad bacteria.

3) Start drinking lots of herbal tea. Every day. Especially during cold and flu season. One of my favorites is Peppermint tea. And make sure it's organic. That's super important.

I hope you've got some of this list already dialed in. If not, and you feel overwhelmed, then remember this -

Every single small thing you do adds up to big huge things over time. Just start small. Small things compound.

You can catch up with Jane here ...

YouTube channel - Jane Barlow Christensen and get all of my healthy tips. I post a new video about once a week.
Facebook – Jane Barlow Christensen and Jane Health

Website – www.barlowherbal.com

Instagram - @barlowherbal

Visit my Guest Blogger page to get to know all my blogging friends.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

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Tips to stay healthy on vacation this summer

Summer is fast approaching and you know what that means. More traveling. Family reunions, summer camps, business seminars and family vacations will take many of us from the comfort and familiarity of our own homes to some fun, but foreign, places. While travel can be fun, it’s a change and change can be stressful. Stress can lower your immune system and offer cold and flu bugs the opportunity for growth. Have you ever been sick on vacation? It isn’t fun.

What can you do to prevent illness from ruining your trip?

1.       Plan ahead. Try to keep your mealtimes and menu as regular as possible. This is easier if you are driving because you can take your food with you. Plan for healthy snacks such as dried fruits and nuts rather than giant bags of chips and prepackaged cookies. If you are flying, take small snacks in your carryon. Pack something with protein and a little friendly fiber to keep you full until you can find an affordable healthy meal.

2.       Hydrate. It can be tempting to avoid rest stops and public restrooms by cutting back on your fluids, but the tradeoffs can lead to fatigue, headaches and sluggishness. Obtain a water bottle that is easy to find and carry. One that attaches to your bag or belt is recommended. If you are traveling by air, take an empty water bottle through security and fill it in a drinking fountain before boarding your plane.

3.       Exercise. That’s right. You are on vacation – not dead. Take an opportunity to explore the beach or mountain trails on foot. Rent a bike and cruise along the local green belt. Go for a swim and work out the kinks you earned in that cramped airplane seat. Visit the workout room in your hotel. Everybody is on vacation – chances are you will have the treadmills and rowing machines all to yourself!

4.       Sleep. Attempt to keep regular sleeping patterns. This can be challenging if you change time zones. While it’s tempting to spend late nights catching up with cousins at the family reunion, too many late nights can lead to fatigue, cause stress and set you up as a target for cold and flu bugs. Have fun but be wise and don’t let too much fun derail your wellness plans.

5.       Maintain hygiene. Yes, it’s elementary, but it’s true. Washing your hands is one of the best ways to avoid illness. Can’t wash? Hand sanitizer is the next best thing and the bottles are small enough to pass airport security. Make it a habit of washing at every opportunity just to be safe.

What if you are injured or become ill while away from home?

1.       Plan ahead. Know what health care options are available in the area you are planning to visit. If you are traveling out of the country, check with your insurance carrier before you go. You’ll want to know how it covers and how to get reimbursed. Take along a personal first aid kit so you have the essentials. It should include hand sanitizer, antibiotic ointment, bandages, a small ice pack if available, ibuprofen and/or acetaminophen, allergy and cold medicines, as well as any other personal prescriptions. Make certain you have enough prescription meds to last your entire trip.

2.       Hydrate and rest. The same practices that can help you avoid illness will help you feel better once you become ill.

3.       Maintain hygiene. Once you have become infected you will want to do your best to avoid sharing your illness with others. Remember, the same practices that help you avoid illness will help you avoid sharing it. Wash your hands, use tissue rather than handkerchiefs, and even wear a surgical mask if necessary.

4.       Find a physician. If you are staying with family, chances are they will have a family doctor that will be happy to see you. What if you don’t know anyone in the area? How will you find a health care provider with which you can be comfortable? Fortunately, the internet continues to make the world smaller. This new Find a Doctor service by Amino, Inc. will help. You can locate a general practitioner before you go or find a physician quickly once you become ill. It’s fast and easy to use, quickly sorting physicians by experience with your criteria. Give it a try so you will be familiar with it when the need arises.

Don’t let illness steal your summer fun. Be prepared for wellness by taking care of yourself before you travel, preparing to stay healthy along the way, and knowing how to cope with discomforts if and when they arise. If you need help, seek a health care provider so you can be get back to enjoying your travels.

Have a happy vacation, stay healthy, and as always ...

Happy Running!

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Guest Blogger: Anna shares a Delicious Muffin Recipe

As a Christian wife and mother, it is my desire to inspire and encourage you with the richness of God’s many blessings! I have always loved to write, and on my blog, LifeBellissima.com, I enjoy sharing a variety of topics that are near and dear to my heart — family life, homeschooling, organic food/recipes (which of course includes chocolate!) and our many new adventures in the country with a tabby cat, several rabbits and seven Rhode Island Red hens!

Ahh, muffins. For me, they rank right up there with smoothies for breakfast or a tasty treat!

When I was a young girl, my mom would make toast for me with butter, peanut butter and a sweet swirl of honey on top — it’s still one of my (and my mom’s) favorite ways to dress up toast. Peanut butter and honey go very well together, but what could make a muffin even better?

Add a little chocolate!

I hope you will enjoy these moist and flavorful muffins! They pair well with tea, coffee, hot chocolate or a tall glass of milk. Mmm!

Peanut Butter & Honey – Chocolate Chip Muffins

(recipe adapted from chocolatechocolateandmore.com)

*I prefer to use all organic ingredients

2 cups flour

1 1/2 tsp. salt

1 tablespoon baking powder

1 cup vanilla almond milk

2 eggs

3/4 cup smooth peanut butter

2/3 cup raw honey

1/3 cup coconut oil, softened 

3/4 to 1 cup chocolate chips

-Preheat oven to 375 degrees

-With a hand mixer, stand mixer or by hand, gently combine eggs, peanut butter, honey and coconut oil until smooth.

-Alternate flour, salt and baking powder with vanilla almond milk — mixing gently.

-By hand, fold in the chocolate chips. (add a few extra if you like ;) )

-In a muffin tin with liners, use a cookie scooper to fill each liner approximately 2/3 full.

-Bake for approximately 12-14 minutes, or until toothpick comes out of the center clean.

Enjoy!

For more delicious recipes by Anna, visit her blog Life Belissma!

Visit my Guest Blogger Page to get to know all my blogging friends!

Happy Running!

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Guest Blogger: Karli's Top 3 Tips for Fitness

 

Karli is a stay-at-home mom and Health Coach with Take Shape for Life. She is currently expecting baby boy number four! I'm glad to have her back for her second Guest Blogger visit.Read her Top 3 Tips for getting and staying healthy!

The TOP THREE things I think are essential to be successful while getting and staying healthy are:

Preparation.  First, it's important that you're properly prepared.  I suggest starting with a list of goals. This is not something to take lightly. The best goals are SMART: specific, measurable, achievable, relevant, and timely. Write them down and put them somewhere you can see often.  Take pictures and measurements, clean out cupboards, get rid of anything tempting, and tell the people closest to you what you're trying to accomplish.  After you've started, be prepared by taking meals with you and be intentional about deciding what you’ll do before you get to an event so you’re not caught off guard. Be prepared.

Accountability.  Answering to someone helps us make better choices, keeps us more conscious and aware of the things that we are doing, and encourages us to be honest with ourselves and the person we are reporting to. Another thing accountability helps us do is take responsibility for our actions.  When I was in high school and college, I used to blame my weight issues on anything or anyone I could.  It definitely wasn't my fault I was overweight.  It was my situation, my circumstances, the world, etc.  Blah, blah, blah. Seriously. Someone should have slapped me in the face! I finally learned and recognized the importance in taking responsibility for the things that were in my control.  I was overweight because I ate too much.  I was overweight because I loathed exercise and didn't want to get off my butt and move. It was MY fault. This thought may depress some, but for me it was a huge wake up call.  If it was my fault, it was in my control. If I had caused it, I could undo it! I had the power to choose to change. I made the choice and have kept myself accountable to it ever since. Now, when I choose to make unhealthy choices for my body, I own them and realize I must also be willing to also take the consequences that come along with them. Be accountable.

Consistency.  This one is vital.  It doesn't just mean be consistent once, or until we reach our goals, its long term, pretty much fooorreevveerr.  {sandlot reference}.  I read something recently that said change is the combination of effort and time. {elna baker} This spoke to me because it's been my tendency in the past to be consistent until I get the thing I desire and then once the goal has been achieved, the consistency becomes less and less til suddenly, it's a rarity.  For lasting change, we have to be consistent in our efforts over time.  That might mean saying no to junk food more often than not. Maybe it’s choosing to exercise 5-6 days a week til it becomes a habit so tightly woven that we can't imagine not fitting it in. Or choosing sleep over an extra hour of Netflix because we value how great we feel when well rested.  Being aware of the things we put into and do to our bodies because we recognize and realize its inherent beauty and value.  I know that making these choices consistently over time will enable me to reach my fundamental goal, which is simply Freedom.  Freedom from sickness and disease.  Freedom from being controlled by food.  Freedom to spend time with the people I love most.  Be consistent.

Before and After Baby #3

If you're truly interested in attaining your goals and are ready to take the plunge and do these three things listed above, let me know.

You can find me here:

Facebook: http://www.facebook.com/healthconfessions

Blog: http://www.healthconfessions.blogspot.com

Web: http://www.youfit.tsfl.com/explore

Email: zkyoufit@hotmail.com

Text: 541.216.2018

Read Karli's first Guest Blogger post about Knowledge

Visit my Guest Blogger page to get to know all my blogging friends.

Happy Running!

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Tuesday’s Training Tip: Cut 100 Calories

Last Tuesday we talked about making small changes that add up. Today’s training tip is the flip side of that.  Let’s look at ways to cut 100 calories. If you really want to make that extra burn count, pair it with some wise food choices.

The obvious choices.

Give up those little extras that really add up. Swap out creamy ranch dressing for balsamic vinaigrette.  You’ll save about 70 calories for 2 tablespoons.  It’s tangy so you are likely to use less.

Switch to Fat Free milk.  Ounce for ounce you’ll get more protein and save about 30 calories per cup.  Haven’t made the switch? You can step it down to 1% if you don’t want to dive right in!

Mayo vs. salad dressing. Or should I say, Mayo Lovers vs. Salad Dressing Lovers? Is it worth an extra 50 calories per tablespoon to have your mayo? If you can’t make the switch, just forego the goo and use mustard. It packs a whopping ZERO calories!

Some creative ideas.

Whole wheat spaghetti will save about 55 calories per serving over traditional spaghetti noodles. Be sure to cook it long enough and don’t attempt to hide the whole wheat with extra sauce!

Plain yogurt is a better option than sour cream as a garnish – if you must garnish! You’ll save 35 calories on a 2 oz. serving and gain much needed live cultures for digestive health.

Lettuce wraps!  Wrap everything from taco fixings and egg roll stuffs to grilled hamburger patties and other sandwich items.

It’s not as difficult as it sounds to cut a few calories. Not sure if your food choice is wise?  Use a calorie counter like this one until you become more familiar with the good, the bad, and the oh-so-naughty things you eat.

Are you a visual learner?  This article gives you a picture of What 200 Calories Worth Of Different Foods Looks Like. You might be amazed at the different portion sizes!

What calorie cutting tips will you use in 2016?

Tune in every Tuesday for more training tips and visit my Training Tips page to find all the tips you may have missed.

Question: Do you have a training tip you would like to share? Post it in the comments below.

Happy Running!

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Guest Blogger: Jane writes about her best daily practice

Meet Jane Freund, an author, speaker and book coach based in Boise, Idaho. Previously, Jane taught Communication for ten years at Boise State University.

My Best Daily Practice

One of the best things I've done for myself is to take perfection off my table of expectations! One of the benefits of doing so is admitting that I am a human being who makes unintentional and intentional mistakes. Furthermore, I interact with other humans who do the same. Such errors can be in my personal life when I miss a crucial date, say something I shouldn't or otherwise screw up. In terms of my professional life, I can forget a meeting, blow off a deadline or do something that I should not. Of course, others are guilty of making similar or other mistakes that affect me. So what am I to do?

At the end of the day, I have a choice: unpack my bag of mistakes and deal with them OR carry them into the next day. Simply put, am I going to forgive or hang onto the offenses on the road to building a first-class grudge? I have found that the best thing to do at the end of each day is to forgive and to move on. Please note that I did NOT say stuff your feelings but rather acknowledge and deal with them. Facing the feelings is at the core of forgiveness. The feelings may be small and more easily dealt with bigger ones that have likely hit old nerves.

I define forgiving as "A premeditated decision (NOT a feeling) to let go of negative feelings toward someone who has hurt you." If I wait until I FEEL like forgiving, I may never get around to it (particularly if the offense hits an old nerve). Rather, I CHOOSE to forgive so that I will feel better. Hanging onto the negative feelings takes energy I would rather expend in more positive ways.

Think of forgiving as making a healthy choice for YOU! When I made the choice to start forgiving on a daily (if not more frequent) basis, I began feeling better physically, mentally, emotionally and spiritually. Oh and if you are waiting for the other person to forgive first, then I have a question for you: Why are you giving YOUR power to somebody else? You have the capacity to feel better without somebody else's involvement. That's a much easier route to take!

Most importantly, forgive yourself because then you will feel better about yourself and in turn, about others as well.

Jane Freund is an author, encourager, speaker and book coach who has written 17 books and helped over 70 people achieve their publishing dreams. Her latest book is "Fascinated by Forgiveness - A Practical Guide for Forgiving & Being Forgiven". In addition, Jane taught Communication for ten years at Boise State University. Her books can be found at http://www.amazon.com/Jane-Freund/e/B003U516LY/, https://www.etsy.com/shop/JaneFreundship, and Smashwords. You can find her on Facebook at https://www.facebook.com/janefreundauthorspeakerandbookcoach/

Visit my Guest Blogger page to get to know all my blogging friends.

Happy Running!

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Lifelong Learning One Step at a Time!

You're not dead yet.  Keep learning!

I have been counseled over the years to continue in lifelong learning.  I supposed that this meant formal education and I have had some degree of guilt over my reluctance to pursue more formal training. However, I am finding that in my everyday pursuits learning is ever present.  Here are just of few of the things I have learned in recent months …

Health Care –

• Massage therapy is a valuable tool.

• How to use ice, compression, heat, and massage more effectively for muscle repair.

• Magnesium works!

• Heel lifts also work.

Technology –

• How to use an iPhone.

• How to activate an iPhone – repeatedly!

• How to use an email service.

• How to publish a 4-color book with photos.

• How to build, publish and edit a website! This one!

Relationships –

• How to pack a lunch for my husband on a daily basis. (Long story, but this is a new talent!)

• Facetime.

• How to win friends and influence runners with just one cookie. Oh, wait … I’ve known that one for years!

• Some people are introverts and my exuberance can and does wear them out from time to time.

These are only a few of the new things I have learned lately.  Some days it feels as if the learning will never happen, but when I continue to plug along, eventually the light bulb appears and things become clearer. In the words of Ralph Waldo Emerson, “That which we persist in doing becomes easier to do, not that the nature of the thing has changed but that our power to do has increased.”

Carry on!

 

I invite you to visit the ICAN website, and as always, I welcome your feedback!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Food Friday: Time to plant a garden

I

How does your garden grow?

 

It’s Food Friday and I am asking this question, “Have you planted your garden yet?” It’s that time of year.  I know it’s a lot of work, but the benefits of your own garden are bounteous. Here are a few reasons to grow your own vegetables this year:

• Vegetables are healthier than cookies.

• Gardening is a form of cross training.

• Vegetables in the garden are cheaper than a trip to the grocery store.

• You don’t have to mow grass where your garden grows.

• The neighbors will think you are resourceful.
• Overabundance of vegetables provides an opportunity for charity.  Give them to your neighbors.

Planting a garden is a sign of hope.  Hope that there will be water for the growing season. Hope that you will be around to harvest your crop.  Hope that seeds will germinate and grow. Hope in the future.

What are you waiting for?  Get your garden planted and watch it grow!

Question: What vegetables do you ALWAYS plant in your garden?

Read all my Food Friday posts HERE.

Happy Running!

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