Wednesday Wow: Falls here, EAT UP!

Happy Fall. I LOVE this time of year – the chill in the air invigorates me – this season calls for warming foods, and foods that boost our immunity.

Everything is a potential breeding ground for colds and flu. However, it is absolutely possible to protect ourselves and our families from all the bugs and viruses out there with powerful immune building foods.

Nutmeg, clove and cinnamon are some of the strongest anti-bacterial, anti-viral, and anti-fungal foods available.

Nutmeg, clove and cinnamon are some of the strongest anti-bacterial, anti-viral, and anti-fungal foods available.

Good nutrition provides the building blocks of a strong immune system. Kids that eat poorly are far more likely to pick up every bug going around, and when they do get sick they will tend to be sicker for longer than healthier kids. There are of course other reasons why immunity can be affected, but there is no doubt that being well nourished is key to staying healthy.

Avoiding white sugar is another important element in keeping our kids healthy this fall and winter. Sugar feeds most aliments; so being mindful of our sugar intake makes all the difference in our health.

Having a small amount of sugar three times a day is too much. Sodas have HUGE amounts of sugar and should be avoided entirely. This affects their moods and certainly their biology and health.

Having a small amount of sugar three times a day is too much. Sodas have HUGE amounts of sugar and should be avoided entirely. This affects their moods and certainly their biology and health.

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down.

To get you started here are my top 10 immunity boosters for kids:

Train them to eat well.

Train them to eat well.

1. Carrots – one of the richest sources of beta-carotene, an antioxidant in its own right and can also be converted to vitamin A in the body. Try grating or finely chopping them into stews, soups, or serve them raw as batons.

2. Onions, leeks and garlic – from the same family these vegetables contain the antioxidant quercetin which is antibiotic and anti-viral. It is not destroyed by cooking -So eat up!

3. Avocado – although not as high in vitamin E as seeds, what they do contain is far more available since it is not taken up in protecting the polyunsaturated fats in the food. Vitamin E is critical to the anti-viral defense mechanisms of the body.

4. Dark leafy greens – including spinach, watercress and cabbage. OK so you’re thinking there is no chance your child will eat any of these. But there are So many ways to sneak it in.

5. Cauliflower – often ignored in flavor of its greener cousin broccoli. Cauliflower contains a group of phytochemicals called glucosinolates, as well as B group vitamins and fiber, all-important for immune function.

6. Beans, chickpeas and lentils – 70% of the immune system is in the gut and so good gut health is at the core of strong immunity. Legumes are rich in soluble fiber and resistant starch, both of which fuel the good bacteria in the gut and in turn boosts immune function. They also provide plant protein and an array of nutrients.

7. Nuts and seeds – these foods are serious nutritional powerhouses. It’s such a shame that with the risk of allergy many kids are not eating them. They provide vitamin E, fiber,healthy fats, magnesium, zinc and healthy fats.

8. Kiwi fruit – berries become so expensive over winter I stop buying them fresh. Kiwi are great at this time of year however and in terms of vitamin C content.

9. Probiotics – a good body of evidence now shows that children given a good probiotic experience fewer respiratory infections and when they do catch a cold they get over it faster. You can choose from giving them a probiotic supplement drink or supplement or a probiotic yogurt.

10. Turkey leg – most kids love poultry but we tend to rely on chicken.. It provides more iron and zinc than the breast, and provides selenium, B group vitamins and other immune-boosting nutrients. It’s also cost effective with a couple of turkey legs easily feeding the whole family.

– Munch on, QC Supermom

Friday Four: I’m a eat clean train mean get lean-Professional

Take a last  look, now say goodbye!

Take a last look, now say goodbye!

I know how to loose weight. I just don’t do well with keeping it off! ( That’s what I always say.”She must’ve been reading my mind!”) What I didn’t know was one of my daughters favorite news reporters was on a no sugar challenge and fitness mission. I read her story and felt like she was reading my mind, heart and soul. Her level of transparency was great. I too love my curves, but I know that I dare not put back on the catsuit I wore 15 years ago. (My daughters use it as a costume now.) I’m so impressed by her. If you love life and is a rooter for the under dog, you will be to!

Here’s what Ms Brigida Mack shared:

If you’ve ever struggled with weight then you know the power it can have over your life.  Power you often feel helpless to change.

There are so many stories of that struggle out there. This is mine.259ea894a17411e29f2e22000a1fb37d_7

Full disclosure: I’ve never been one of those slim women. Even as a teenager, my high school boyfriend endearingly (or so he thought) called me ‘Voluptuous Bri’. The truth is, I’ve always embraced my curves. Didn’t mind being called ‘thick’, ‘bootylicious’ or ‘stacked’. Until those curves started to negatively affect my health. But you wouldn’t know that to look at me. You wouldn’t know the number it did on my self-esteem.

Why, you wonder?

Because I always had this big smile on my face, ‘dressed to the nines’, make up and hair ALWAYS on point (even before my life in TV), in hopes that (somehow) people wouldn’t notice the weight. So I would keep people laughing, winning them over with my ‘big’ personality, trying to compensate for my rapidly expanding waistline. Trying to hide my shame and embarrassment of being overweight. A pain that’s left deep scars and known only to those closest to me.

Did you know I’ve lost the weight before? In 2009, I dropped 50 pounds in six months. I know how to lose it – the key is KEEPING it off.

That’s when my trainer Tracy, challenged me to give up all processed sugar for 90 days.  On the way home from my session that morning, it hit me: you never really win the ‘war on weight.’ It’s a battle you choose to fight every, single day for the rest of your life. Lulled into complacency by my success in 2009, before I knew it I was gravitating more to the vending machine at work and the drive-thru on the way home and, of course, the weight came back –with a vengeance!

People ask me how I can resist the temptation of sugar or how I’ve managed to go without it for so long. All I can tell you is that I got sick and tired of being SICK AND TIRED. I was fed up! Done letting the weight control my life. Done with the excuses. Done with keeping up that (exhausting!) charade.

So — I, an admitted chocoholic, and a gal who’s never met a carb she didn’t like — joined #TeamNOSugar for 90 days.

You can, too. Just decide to do it. Take back your power and walk into the life of your dreams!

So, are you in?profile_177967586_75sq_1363660908

Here are 4 ways to avoid sugar. And yes, I’m doing these also -Chocolate demon -BE GONE! (these are my tips):

1.Get rid of it! If it’s otta sight, it’s outta your mind (most times) Tip: Read labels for hidden sugars & sugar aliases
Hidden sugars: tomato sauce, baked beans, packaged foods, chewing gum, mints, and lunch meats.  Sugar aliases: corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, sorghum, sucrose, sorbitol, and xylitol.

2. Drink more water,chew a stick of gum while exercising-but add fruit, mint tea,or herbs. Exercising helps pretty much everything, from depression to joint health. You can add sugar cravings to that list.

3.  Recruit someone to do it with you. Get another mom to hold you accountable! Make it a team effort. support one another through the tough times.

4.Increase your protein intake.Often our bodies will exhibit cravings for sweets when what they really need is more protein. Consider cleaning out all of the change and single dollar bills in your wallet so you aren’t able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.

Here’s a recipe to get you started- compliments of

jayeellis  

Morning Metabolism 8oz Green tea 1/2 cup Blueberries 1 Lemon 1/2Avocado 1/2 Grapefruit 2 Oranges 1/2 banana 1 tbs flax seeds Peaches & Cream 1 cup frozen peaches 1 tsp cinnamon 2 Dates 8oz Coconut milk 1/2 cup pineapple 1 frozen Banana 1 tbs honey (for my allergies) Carrot Pineapple Cupcake 3 carrots 1 cup pineapple 1 inch ginger 1tbs chia seeds Cinnamon Nutmeg 1 cup water