Cold or Flu?

Flu season is here 😷...and we are spending our days dodging uncovered coughs & sneezes in an effort to stay healthy. Not to mention how many times a day we wash our hands!! 

Lifestyle tips to stay healthy during  flu season:

Sleep- Maintaining a balanced sleep routine is one way to keep our immune system healthy. Adults need 7 to 9 hours of sleep each night to rejuvenate for the next day. Consistent inadequate sleep lowers the body’s defenses needed for fighting viral infections.

 

Stress- While stress is a part of everyday life; excessive stress can decrease immune function and make it easier to come down with the flu. Establishing stress management techniques like deep breathing, exercise, yoga or meditation can help ensure that every day stress won’t leave you vulnerable to the flu.

 

Diet- A diet rich in fruits, vegetables and quality proteins is a foundation for a healthy immune system. Studies have shown that eating a sugary snack or meal can depress the immune system for several hours, creating a window of time during which it is easier to get the flu. Avoiding excessive sugar can keep the immune system working at the level needed to fend off viral infections, like the flu. 

Drink Plenty of Fluids- Make sure you are drinking plenty of water to give your immune system a fighting chance. Stay hydrated by drinking a lot of fluids, especially water, and by avoiding caffeinated drinks. Shoot for six to eight glasses of water per day!

More tips and information on Natural Flu Prevention can be found here. 

CDC has answers to our most frequently asked questions about the flu:

What is the difference between a cold and the flu?

The flu and the common cold are both respiratory illnesses but they are caused by different viruses. Because these two types of illnesses have similar symptoms, it can be difficult to tell the difference between them based on symptoms alone. In general, the flu is worse than the common cold, and symptoms are more common and intense. Colds are usually milder than the flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations. Flu can have very serious associated complications.

How can you tell the difference between a cold and the flu?

Because colds and flu share many symptoms, it can be difficult (or even impossible) to tell the difference between them based on symptoms alone. Special tests that usually must be done within the first few days of illness can tell if a person has the flu.

What are the symptoms of the flu versus the symptoms of a cold?

The symptoms of flu can include fever or feeling feverish/chills, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches and fatigue (tiredness). Cold symptoms are usually milder than the symptoms of flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems.

Source: Centers for Disease Control and Prevention 

#everythingisbetterwithbacon

Turkey Bacon Meatballs...whaaattt?? #everythingisbetterwithbacon

So good and easy to prep. These are great to have on hand for those "I don't feel like cooking" moments so feel free to make a large batch. 

I make them without the chipotle🔥 and still so full of flavor! Sometimes I skip the mushrooms if I don't have any on hand. 

You can find this and many other delish 🍽 recipes at physicalkitchness.com

Bacon Mushroom Chipotle Turkey Meatballs
Serves: 8-10 MEATBALLS 

Ingredients:
1 pound ground turkey
4 slices bacon, diced (uncooked)
1 cup finely diced kale
¾ cup chopped white or cremini mushrooms
3 teaspoons chipotle pepper (or less, depending on your level of heat tolerance)
½ teaspoon salt
½ teaspoon garlic powder

Instructions:

Preheat oven to 375 degrees

Combine the ground turkey with the remaining ingredients. *Note, bacon does not need to be cooked beforehand

Scoop roughly 2 tablespoons of meat mixture and roll into a ball until all the meat is formed into meatballs. Place the meatballs on a baking sheet

Bake for roughly 25 minutes, then serve immediately 

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Need another idea for dinner?? 

This tried and true clean healthy version of a long time favorite dish Chicken Cacciatore is simple. Tip-make a big batch and you'll have lunch for a few days too 👍👍

You can find this and other recipes at https://whole30.com/2015/04/chicken-cacciatore https://whole30.com/2015/04/chicken-cacciatore/

Chicken Cacciatore
Serves 2
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes

4 tablespoons cooking fat
1 pound chicken legs (bone-in)
½ pound chicken thighs (boneless)
½ teaspoon salt
½ teaspoon black pepper
½ onion, minced
½ red bell pepper, finely diced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon capers, drained
1 14.5-ounce can diced tomatoes
1 cup chicken broth or water
1 tablespoon fresh basil leaves, rough chopped

In a large skillet with high edges, heat 2 tablespoons of the cooking fat over medium-high heat, swirling to coat the bottom of the pan. Season the chicken with the salt and pepper and place in the pan. Sear the chicken until golden brown, about 3 minutes on each side. Remove the chicken from the pan and set aside.

WITH the same pan still on medium-high heat, add the remaining 2 tablespoons of cooking fat, onions, and peppers and sauté for 2 to 3 minutes, until the onion becomes translucent. Add the mushrooms and continue to cook, stirring for 2 minutes. Add the garlic and stir until aromatic, about 1 minute. Add the capers and diced tomatoes.

RETURN the chicken to the pan and cover everything with the chicken broth or water. Reduce the heat to medium and bring everything to a simmer. Turn the heat down to low and continue to simmer (not boil) until the chicken reaches an internal temperature of 160°F, about 30 minutes.

GARNISH with the chopped basil and serve.

Week 1 and Tips from Eat This, Not That

Helloooo week 1...Raise your hand if you thought you needed to polish off ALL of the left over holiday M&Ms in your house this week 🙋🙋🙋

It's okay, this is not an overnight process and some habits are hard to break. 

Check out these great tips and interesting facts from the authors at Eat This, Not That 

Who knew?? 
Tip #16 from Eat This, Not That- We’ve all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. But not all salmon is created equal. Farmed salmon, which is what’s commonly sold in restaurants, can have the opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as much fat as wild-caught salmon. Plus, it’s much higher in saturated fat and lower in heart-healthy omega-3s. When dining out, you’re better off skipping the salmon altogether unless you are 100 percent sure it’s wild-caught.

http://www.eatthis.com/best-weight-loss-tips/

Oh and hey, speaking of salmon, here is my favorite recipe for cooking salmon from Hungry by Nature. 

Only a few basic ingredients...now you'e speaking my language!! 

BTW-I prep this way for the oven or for the grill. 

Roasted Lemon Salmon in Foil 

Ingredients:

2 pounds salmon
Olive Oil
½ teaspoon salt

½ teaspoon pepper

½ teaspoon onion powder

½ garlic powder

1 lemon, sliced

Instructions:

Preheat oven to 400 degrees F.

Line a baking sheet with foil and spray with olive oil cooking spray. Place salmon on foil and spray salmon with olive oil cooking spray.

Sprinkle salt, pepper, onion powder, garlic powder, and lemon slices on salmon.

Wrap salmon in foil and bake for 18 to 20 minutes or until salmon flakes easily with a fork.

This recipe is written with rough amounts. Increase or decrease the spice quantities to your liking or swap them out for your favorites!

Back on Track is Back !!!

Happy 2018!!
 

Back on Track is Back!! 

UE's weight loss challenge is back...

How it works:

- First weigh in- this Wednesday Jan 3rd in the nurse's office. Your starting weight will be recorded on an index card. You can weigh in anytime on Wednesday. 

- Every Wednesday for 8 weeks, you will weigh in and record your weight on the card...no worries, our cards will be kept under lock and key in my office!

-The initial weigh in will cost $5.00/participant. For the next 8 weeks if your weight stays the same or goes up at weigh in, you will owe $1.00. (all $$ goes towards the prize)

-After 8 weeks, the participant who loses the highest percentage of body weight will win the cash collected during the competition. 

*In addition, you will receive healthy recipes, nutrition information and fitness ideas to help support you and keep you motivated...woot woot