4 (Delicious) Ways to Ease a Cold

Got a cold? Here are the top 4 immune system boosters that can help ease the symptoms of the common cold:

Vitamin C

We have all been told to take vitamin C when we feel under the weather. But have you ever

wondered why? Vitamin C has been shown to have antihistamine properties which could help

dry up a runny nose. What's more is that although Vitamin C doesn't prevent colds, it can shorten the duration of your cold by one or two days (hooray!). Pass me the lemons!

Bonus tip: Hot liquids are often soothing when fighting a cold, so a cup of hot water with lemon (and you can add ginger too!) should be your drink of choice.

Zinc

Apart from supporting the immune system to resist infection, zinc can help sooth the throat. Studies have shown that zinc lozenges help to kill viruses and can shorten the duration of cold symptoms, especially those related to the throat. It also prevents too much mucus from building up. In fact, many claim zinc is more effective than vitamin C when it comes to fighting colds.

Vitamin D

Vitamin D is another nutrient essential for a healthy immune system and therefore should be taken in the long-term and not just during colds (in fact, it will not help during the illness). Vitamin D prevents colds by helping produce cathelicidin, a protein with virus-killing qualities. Therefore, it is important to keep adequate vitamin D levels throughout the year.

Omega 3s

Who knew that a fatty fish can boost your immune system?

"Omega 3s increase the activity of phagocytes—cells that fight flu by eating up bacteria—according to a study by Britain's Institute of Human Nutrition and School of Medicine. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections." - http://www.prevention.com

Bonus Tip: If you're bored of the traditional chicken soup remedy, why not try a salmon-based soup, such as the russian soup "Uha"? This way you can also top up your vitamin D levels.

This Is The Best Exercise To Lose Your Belly, Says Science

In the weight loss game, not all fat is created equal. And if you're trying to lose that belly you just know is hiding a six-pack, stomach fat is a particularly stubborn beast.

But never fear: A recent study just found that one workout is particularly adept at burning off belly—aka visceral—fat.

Visceral fat is not only a pain in the butt, it's also extra unhealthy, since it's located in the abdominal cavity and surrounds several important organs. So researchers looked into how certain types of training could slim this particular area.

In the study, which was published in the Journal of Sports Medicine and Physical Fitness, participants did four workouts a week, doing various types of exercise. One group did four steady-state cardio and strength workouts, while another group did two steady-state workouts and two high-intensity interval training (HIIT) workouts.

Turns out HIIT is queen: The HIIT group not only lost more weight overall, they also lost more inches from their waistline, showing a significant reduction in visceral fat, compared with the group that stuck to the steady-state gym routine. As a bonus, the HIIT group saw an increase in cardio-respiratory fitness, while the other group did not.

The researchers say the fact that HIIT workouts are short and intense—allowing you to push your bod to the limit—may be why HIIT does such a killer job at incinerating the most unshakable fat.

So, ready to HIIT it hard? Start with this 5-move HIIT workout. That six-pack will reveal itself before you know it.

Try the NEW HIIT WORKOUT: http://www.womenshealthmag.com/fitness/stress-reducing-workout?cid=isynd_PV_0516

Day 7: Beat the Belly Bloat With 10 Minutes of Yoga | Class FitSugar

Day 7: Beat the Belly Bloat With 10 Minutes of Yoga | Class FitSugar

GOOD MORNING WORLD

Top of the morning to ya!
Let’s talk about MAGIC today!

Typically, the first thought that comes to mind after writing down a goal is that you should take action immediately, right? WRONG.

Action For Today:
So today, take a piece of paper and write down the #1 goal you are working on for this month.

Then, answer this question:
Who do you need to BECOME in order to accomplish that goal?

As Jim Rohn said,
“The ultimate reason for setting goals is to entice you to become the person it takes to achieve them.” Twitter

List all of the attributes, qualities, behaviors, attitudes, and characteristics of the person you need to become to truly crush that goal this 2016… choose to be the EXCEPTION

Your Daily Mentor,
Amber Davis

SMOOTHIES.....

✿ SHARE to SAVE on your TIMELINE for LATER use ✿

SMOOTHIES.....

🍉🍌🍒🍍🍊🍓🍇

Great for breakfast or even a meal replacement.

*Blueberry Spinach Smoothie Recipe...
In your blender combine the following ingredients:
1 banana, 1 cup frozen blueberries, 1/2 cup milk, 1 tbls chia seeds, 1 handful spinach.Blend for 45 seconds or until pulverized.

*Cantaloupe Cucumber Smoothie...
In your blender combine the following ingredients:
1/2 cup plain nonfat yogurt 2 teaspoons grated fresh ginger (or 1/2″ of peeled fresh ginger if you have a good blender) 1/2 a cantaloupe 2 small (or one large) cucmbers, peeled and seeded 1/2 cup ice Squeeze of a wedge of lime, 1 tbls chia seeds, 1 scoop anti-oxidant powder. Blend for 45 seconds or until pulverized.

*Razzleberry Yogurt Smoothie Recipe...
In your blender combine the following ingredients:
1 cup vanilla yogurt, 1 cup frozen berries (blueberry, raspberry, blackberry), 1 banana, 1 tbls chia seeds, 1 tbls anti-oxidant powder. Blend for 45 seconds or until pulverized.

*Peaches and Cream Smoothie Recipe...
In your blender combine the following ingredients:
1 1/2 cups frozen peaches, 1/2 cup vanilla yogurt, 1/2 cup milk, 2 tbls ground flaxseed, 1 tbls anti-oxidant boosting powder, 1 teaspoon honey.Blend for 45 seconds or until pulverized.

*Apple Carrot Spinach Smoothie Recipe...
In your blender combine the following ingredients:
1 apple, 2 carrots chopped or shredded, 2 handfuls spinach, 1/2" fresh ginger chopped or grated, 1-1.5 cups water, squeeze of one wedge of lemon, 1 tbls chia seeds. Blend for 45 seconds or until pulverized.

*Cucumber Carrot Apple Smoothie Recipe...
In your blender combine the following ingredients:
2 small cucumbers peeled and seeded, 1/2 an apple, handful shredded broccoli, handful shredded carrot, 1/2" peeled fresh ginger, juice of 1/2 lemon, 1 tbls honey, 1 tbls chia seeds, 1/2 cup milk, 1/2 cup ice. Blend for 45 seconds or until pulverized.

*Cinnamon-Apple Cucumber Smoothie Recipe...
In your blender combine the following ingredients:
1 apple, 3 small cucumbers, 1 cup vanilla yogurt, 1 tbls honey, sprinkle cinnamon, 1 scoop vanilla protein powder. Blend for 45 seconds or until pulverized.

*Avocado Cherry Blast Smoothie Recipe...
In your blender combine the following ingredients:
1/2 avocado, handful kale, 1/4 cup frozen cherries, 1/4 frozen berries, 1 banana, 1/4 nf yogurt, 1 tbls chia seeds, 1 scoop protein powder, 1/2 cup ice, 1 cup water.Blend for 45 seconds or until pulverized

*Berry-Banana Kale Smoothie Recipe...
In your blender combine the following ingredients:
1 cup frozen berries, 1 banana, handful kale, 1/2 cup yogurt, 1/2 cup milk, tbls chia seeds, tbls ground flaxseed Blend for 45 seconds or until pulverized.

*Pear Yogurt Smoothie Recipe...
In your blender combine the following ingredients:
1 pear (peeled), 1 cup yogurt, 1 cup apple cider, 1 tbls honey, dash cinnamon, 1/2 cup ice, 1 tbls chia seeds, 1 scoop protein powder. Blend for 45 seconds or until pulverized.

*Kiwi Banana Smoothie Recipe...
In your blender combine the following ingredients:
1/2 cup vanilla yogurt, 1/2 cup milk, one scoop vanilla protein powder, 3 kiwis (no skin), 1 banana, 1 tea chia seeds, handful ice Blend for 45 seconds or until pulverized.

*Raspberry Banana Smoothie Recipe...
In your blender combine the following ingredients:
1 banana, 1 cup frozen raspberries, 1/2 cup skim milk, 1 tbls anti-oxidant boosting powder, 1 tbls chia seeds.Blend for 45 seconds or until pulverized.

*Berry-Almond Kale Smoothie Recipe...
In your blender combine the following ingredients:
1 cup milk, 1 banana, two handfuls kale, 1 cup frozen berries, 2 tbls almonds, 2 tbls ground flaxseed, 1 tbls green powderBlend for 45 seconds or until pulverized

*Blueberry Cantaloupe Smoothie...
In your blender combine the following ingredients:
1.5 cups frozen blueberries, 1 handful spinach, 1.4 cantaloupe, 1 handful spinach, 1 cup vanilla yogurt, 1 tbls anti-oxidant boosting powder, squeeze of lime. Blend for 45 seconds or until pulverized.

*Pear Cinnamon Cider Smoothie Recipe...
In your blender combine the following ingredients:
1 cup yogurt, 1 cup apple cider, dusting of cinnamon, tsp honey, scoop protein powder, 1/2 apple, 1 pear (peeled), 1 tbls chia seeds, handful spinach, 1/2 cup ice.Blend for 45 seconds or until pulverized.

*Canteloupe Ginger Spinach Smoothie Recipe...
In your blender combine the following ingredients:
1/2 cantaloupe, 1 apple, 1" fresh peeled ginger, handful spinach, 1/4 cup shredded carrot, 1/2 cup yogurt, juice of 1/2 lemon, 1 tsp honey. Blend for 45 seconds or until pulverized.

*Apple Strawberry Smoothie Recipe...
In your blender combine the following ingredients:
3 small apples, 1 cup frozen strawberries, 1/2 cup vanilla yogurt, handful kale, 2 tbls ground flaxseed, 1 scoop anti-oxidant powder, 1 tsp honey Blend for 45 seconds or until pulverized.

*Pinky-Pink Strawberry Smoothie Recipe...
In your blender combine the following ingredients:
1.5 cups frozen strawberries, 1 cup vanilla yogurt, handful micro greens, 2 tbls chia seeds, 1 tbls anti-oxidant boosting powder.Blend for 45 seconds or until pulverized.

*Cucumber Ginger Limeade Smoothie Recipe...
In your blender combine the following ingredients:
2 small cucumbers peeled and seeded, 1/2" peeled fresh ginger, 1/4 cup fennel tea, juice of half a lime, 1/4 cup nf yogurt, 1 tbls pre-soaked chia seeds, 1 scoop green anti-oxidant powder, 1 cup of iceBlend for 45 seconds or until pulverized.

*Green drink powder: 
Literally, that’s what it’s called. You can get it at Trader Joe’s . You can use this in veggie-based smoothies (it’s a color thing, since they are already green) to add anti-oxidant boosting power. It’s berry flavored though, so it works in many a smoothie. It’s full of things like spirulina and seaweed and other stuff people like to call “superfoods.” Same deal as green, but it’s red and it’s pretty flavorless to me. It’s full of berry goodness from like 12,000 fruits I can’t bother to re-list here. When I refer to “1 scoop of anti-oxidant boosting powder” in my daily recipes, I am talking about one of these two powders.

*This is the single most valued smoothie ingredient.
You can add a tablespoon of chia seeds to your diet every morning, things will finally start, umm, moving through your digestive tract.
Chia seeds can be soaked before adding to a smoothie, which will make them soft, but you can just throw them in. They add a little crunch, kinda like the seeds on the outside of a strawberry. Whichever way you do it, I can’t recommend these enough.

*You can use regular flax seeds, but having them pre-ground is nice for a smoother smoothie. Flax seeds MUST be ground (broken open) in order to access & benefit from it's nutritional value. Flax seeds add omega 3 fatty acids, fiber, and lignans, all of which work together to make you healthier in like 10,000 different ways. You should add flax seeds to your diet whenever you can because there is some evidence they help prevent cancers. Who knows if that is true, but it feels good and it’s not hurting us to eat them. And any natural way to add fiber is always a good thing.

*Ok, this one is probably a little weird, but keep it on hand during smoothie-making, crush up some fennel seeds (from the spice section of the grocery store) and boil them in water. Let it reduce down a bit so the tea is concentrated, then strain out the seeds. Add to smoothie, watch gas/bloating/ibs symptoms subside.

*You can make a smoothie out of pretty much anything, but it helps to think about it like this…
Some liquid (water, milk, yogurt),
something frozen (either pre-frozen fruit or ice),
some fresh fruit, a bit of veggies/leafy things,
any supplements you like, and
occasionally if necessary a sweetener (it usually isn’t, but if so I like honey)
and/or spices (cinnamon or ginger are the ones we use most often).

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Consistency is KEY!!! #weightloss

Consistency is KEY!!! #weightloss

Catherine is doing amazing! 125 pounds lost in a little over a year. Before 258 After 133 pounds.

WOW - Are you ready?

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