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• essential fatty acids
• eating habits
• immune systems
• nutritional supplements

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Written by Lisa Jillanza

With winter comes the onset of cold and flu season in addition to other events that can wreak havoc on our immune system. In order to boost our immune systems, we need to make some minor adjustments in our diet and lifestyle to help curb the impact the season has on our body. Try these small adjustments to keep yourself healthy this winter.

Adjustment 1: Get your Essential Fatty Acids

Because essential fatty acids are the key to building super hormones, make sure that you get enough of these fatty acids from nuts, seeds, fish, cold pressed oils and supplements.

According to MSNBC.com fatty fish including salmon, mackerel, herring and other fatty fish contain omega-3 fatty acids, which increase 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. They also contain selenium, which helps white blood cells produce cytokines, proteins that help clear viruses. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections. In fact, says Somer, DHA and EPA (the two main forms of omega-3s) benefit the immune system at the most basic level, enabling cell membranes to efficiently absorb nutrients and remove toxins.

Adjustment 2: Eat Enough Protein

Protein is important for your optimal health no matter what season it is. Nutritionists also suggest .75 to 1.25 grams of protein per pound of your body weight depending upon your physical activity. But, because our body can only absorb 30 to 35 grams per meal, we need to spread our protein intake throughout the day. Be sure to eat some sort of protein in every meal and in every snack. Getting some of that protein through soy-based products is also recommended by many nutritionists.

Adjustment 3: Choose low GI carbohydrates

GI or glycemic index, is the measure of how fast blood sugar rises after eating. One good example is that white sugar has a glycemic index of 100, where peanuts have a glycemic index of 15. That means that peanuts raise the blood sugar levels at 15% of the rate of white sugar. Fast rising blood sugar means the pancreas produces and sometimes overproduces insulin. These spikes in insulin can weaken the immune system and interferes with the production of super hormones. By choosing low GI carbohydrates, combined with eating the appropriate levels of protein you can better control your insulin.

Adjustment 4: Nutritional supplements are not an option

Instead of boosting their immune system by eating the right foods, exercising and avoiding stress, too many people turn to herbal remedies to prevent colds and the flu. However, these people believe that using herbal remedies, like Echinacea, will stimulate their immune system and often utilize these remedies rather than eating the right foods. Echinacea can and will stimulate the immune system, but if you aren't feeding the immune system with the proper vitamins and nutrients, the effectiveness of the herbal remedy will not be as long-lasting as you expect.

Overall, the best way to adjust your immune system this winter is to avoid too much supplementation, get enough protein and essential fatty acids, and avoid those sugary carbohydrates to make your way through these next couple months illness-free.

• physical activity
• snowshoeing
• cross train
• good exercise
• back country
• outdoor clothing

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Written by Lisa Jillanza

Winter can seemingly be the longest season of the four. But if you find interesting ways to pass the time, like taking up snowshoeing, you will soon find that you will be wishing that winter could last a little bit longer.

Experts say that snowshoeing is an excellent way to get out of the gym and cross train. Besides being a great workout, it also helps your body prepare for other physical activities. One hour of snowshoeing can burn from 400 to 1000 calories depending upon your pace, the terrain and your gear.

According to MSNBC.com not only is snowshoeing good exercise and a lot cheaper than hitting the slopes, it's also an activity that the whole family can enjoy together. While snowshoeing with your family it's easy to involve the kids by listening for different birds, looking for animal tracks or stopping for rest and a snack.

So, what do you need to get started?

First you need the best snowshoes to fit your needs. Snowshoes come in three different varieties: aerobic/running (small, light and not intended for backcountry use), recreational (larger, used for gentle to moderate walks up to five miles), and mountaineering (largest, used for serious hill climbing and back country off-trail use). Another general rule of thumb when choosing snowshoes is you should have one square inch of shoe per pound of body weight.

Trekking poles are not necessary for most people who would like to get started snowshoeing, but they can be beneficial and helpful to keep your balance.

Boots, specifically waterproof boots, are very important pieces of gear to get started snowshoeing. Hiking boots work in most cases, unless you plan on running in your snowshoes, then you would probably benefit from a more lightweight running or walking shoe.

Lastly, you may need to purchase some new outdoor clothing before you hit the trails. Because snow is constantly being thrust upwards from the shoes, your bottom may get wetter than the rest of your body. Wearing a pair of waterproof pants will keep your legs dry and you comfortable.

Make sure that you dress in layers, too, and dress accordingly to the weather. You can always take off layers if you get too hot.

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Written by Lisa Jillanza

Let's face it, in today's rush-rush world we are always trying to cram as much as possible into our 24-hour day. Sadly, many people are turning to energy drinks and pills to help get them through their long days, when in actuality there are plenty of natural energy boosters that you could rely on to help you stay energized.

Just try these simple strategies to make sure that you wake up feeling refreshed, stay motivated throughout the day and be able to wind down and get a relaxed night of sleep.

Consistent wake-up time- Many people would think that sleeping in would actually give them all-day energy, but it is more harmful than it is helpful. Instead, opt for the same wake-up time everyday and get yourself into some light, whether you get your sunlight by actually going outdoors or just by opening up the blinds.

Reduce your carbs and add in more protein- While carbohydrates will give you that quick burst of energy, eating too many carbohydrates will actually drain you. Opt for getting a healthy mix of carbs and protein to feel more energetic throughout the day.

Make sure you're getting your share of iron and magnesium- According to ABC News rather than walking into a health-food store to get a boost, look for food that gives you energy and the vitamins, minerals and chemicals that work together to give you the energy you need. Magnesium and iron will help to re-energize. Iron food sources include Total cereal, lentils, oatmeal, tofu, beef, whole wheat spaghetti and beet greens. Magnesium is another powerhouse mineral used in more than 300 biochemical reactions in the body. Magnesium food sources include artichokes, halibut, black beans, almonds and spinach.

Skip your morning cup of joe- Instead of downing your coffee first thing in the morning opt for having an afternoon cup of coffee when tiredness typically sets in. This caffeine burst at an appropriate time will also help to keep your energy flowing throughout your afternoon.

Avoid grazing and eat your meals at consistent times- Believe it or not, your body runs on the food schedule that YOU set. When you skip meals your body suffers by going into shut down mode, like it does when it is time to sleep. Keep your meals consistent and at consistent times to avoid the daily drain. Grazing should be avoided, too, as it leads to overeating and over hunger.

Relieve stress through meditation- Because it may be hard to carve out set times to simply relax and meditate, try to do it when you have a few free minutes throughout your day. Even simply three minutes of mediation can reduce stress hormones that create body tension and constricted blood vessels. Find a quiet spot, practice your breathing techniques and take a few minutes to rejuvenate through relaxation.

Power walk instead of power nap- While it may seem like a short little cat nap will help you through that afternoon slump, a short little power walk will be more beneficial. Get out for a brisk walk if you are able to and your body will thank you for it. If you can't get outdoors, sit by a window and bask in the daylight for some quick light energy. Exercise to music- Exercise may be the most obvious way to increase your energy levels throughout the day, yet many people still avoid it. If you are having trouble getting the motivation to work out, try listening to music before exercising. Studies show that people who listen to music prior to and while working out, feel like they have exerted themselves less than those who don't listen to music while working out.

Wind down before bed- It's important to take the time to wind down before catching those zzz's. According to MSNBC.com artificial light from computer and television screens tell the brain that it's not time to wind down. Therefore, it's a good idea to shut off the TV and to not use phone or computers at least an hour before bed. To help wind down before bed you also may want to dim the lights, take a warm shower, write in a journal or read a book.

• Exercise
• cold and flu season
• diet
• stress
• meditation
• sleep
• winter immune boosters
• protein
• sniffles
• mood

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Written by Lisa Jillanza

We're right smack in the dab of winter and it's more important to boost your immune system this time of the year more than any other. Winter time is synonymous with cold and flu season, so why not try a few methods for warding off those winter sniffles?

Here are some winter immune boosters that will help to keep you healthy right through spring:

Diet- What you eat and what vitamins and minerals that food contains is also a huge boost to your immune system. Many doctors agree that a balanced and varied diet is key to warding off sickness. A diet rich in vitamin C, zinc, iron and selenium will give your immune system that boost.

According to CNN.com your nutrition profoundly affects your ability to fight these diseases. Filling up your plate with lean protein, including chicken, fish and fat-free dairy products is essential. The molecules that fight disease are made of protein.

Certain fats also improve cellular function and the ability to fight disease. Healthy fats such as olive oil, canola oil and nuts are healthy fats that can boost immunity. It's also important to include fruits, vegetables and whole grains in our diet. These contain important antioxidants that keep blood levels of vitamin c, beta-carotene, zinc and B-vitamins high.

Exercise- Exercise, in moderation, is a great way to boost your immune system for the winter. Because exercise improves your circulation, immune cells are able to get around your body better to target viruses.

Sunshine- Vitamin D, which is produced in the skin after exposure to the sun, is a great boost for your immune system and cell defense. Even getting outdoors when the sun is shining, despite the cold weather, will do wonders for your body.

Echinacea- According to a study put out last year, Echinacea, an herbal medicine, could reduce the risk of you catching a cold by half. The study also looked into its effectiveness in treating more serious respiratory infections, as well. Echinacea is said to regulate the immune system's response to infection.

Stimulants- Be aware of the amount of stimulants that you put into your body. Where no research shows that an abundance of stimulants have an adverse effect on your immune system, moderation should be used when dealing with caffeine, alcohol and over-the-counter drugs. If you are looking for a stimulant that could help your immune system try green tea instead. The antioxidants in green tea will help to prevent illness in the long run.

Sleep- If you are looking for a surefire way to help ward off a cold and the flu this year, be sure to get your seven hours a sleep per night. Sleep is extremely important and many doctors agree that lack of sleep can have a negative response on our immune system and our body as a whole.

Meditation- Even just 20 minutes a day of peace, quiet and relaxation can have a major impact on your immune system and can help to ward off winter colds. If you are able to put your body into a meditative state at least once a day, your bodies' cells will be able to rejuvenate tremendously. Meditation is also a good stress reliever and can allow you to re-energize.

Mood/Stress- Being positive and avoiding stressful situations are both excellent immune boosters. While everyone's mood and stress levels are different, studies have shown that chronic stress and depression have been linked to a weakened immune system. It's important to find the stress in your life and work to deal with that stress in a positive way or to eliminate the stressful situations entirely.

• beta carotene
• healthy lifestyle
• essential vitamins
• vitamins and minerals
• vegetables
• best vitamins for kids
• lycopene
• fruits

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Written by Lisa Jillanza

So what are the best vitamins for kids to consume in order to sustain a healthy lifestyle? It's vital for parents to consider the essential vitamins that children need in order to grow and nourish a healthy body. By starting to consider these things early on, parents will be able to instill in their children the importance of a healthy lifestyle that will hopefully carry on through adulthood.

If given the choice, kids would live on a steady diet of macaroni and cheese and hot dogs that's why it's up to us as parents to make sure that we're providing the best vitamins for kids when choosing their daily meals. Besides giving your child a daily multi-vitamin keep these tips in mind when label reading to make sure that they are getting all that they need from their food:

• Calcium: Getting enough calcium is important to everyone, especially children. That's why children require at least 800 mg of calcium for children ages 4 to 8, and at least 1,300 mg of calcium for children 9 and older.

• Iron: Many multi-vitamins do not contain iron, so be sure to supplement your child's meals with iron-rich foods to be sure they get the recommended 10 mg of iron a day.

• Folic Acid: Important for so many reasons, including the production of red blood cells and healthy skin, hair and gums, a typical child's dose of folic acid is 75 to 150 mcg daily.

• Vitamin C: Especially during cold and flu season, be sure to increase your child's daily intake of Vitamin C to at least 1 gram per day.

• Vitamin D: Children's growing bones require plenty of Vitamin D, so many pediatricians recommend that children take a supplement with 800 to 1,000 IU of Vitamin D daily.

• Vitamin A: Vitamin A is also important for a growing child's body, but too much Vitamin A can also be toxic, therefore many pediatricians suggest increasing your child's beta carotene intake, which is converted into Vitamin A in the body.

Another trick to ensuring that your children are consuming the best vitamins for kids is to make sure that they are eating fruits and veggies in an array of colors. According to msn.com the colors represented in foods are indicators of nutritional value and different colors mean different vitamins and minerals.

Red Red-colored fruits and veggies offer an essential antioxidant called lycopene. Lycopene is a carotenoid that is associated with a multitude of health benefits, including protecting the skin from sun damage and decreasing the risk of heart disease and certain forms of cancer. It's also been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise. Good red sources of lycopene include red tomatoes, bell peppers, guava, watermelon and pink grapefruit.

Orange Beta-carotene is the nutrient responsible for fruits and vegetables' dramatic orange color. Once beta-carotene is inside the body it is converted to vitamin A which contributes to immune-system health. Orange foods also help improve eyesight and night vision due to the fact that vitamin A is vital for creating the pigment in the retina responsible for vision in low-light situations. A few good orange fruits and veggies rich in beta-carotene include winter squash, oranges, sweet potatoes, carrots and cantaloupe.

Yellow Yellow foods are close relatives of orange foods and are likewise rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene does. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis. Research also shows that foods rich in beta-cryptoxanthin help decrease inflammation in the joints and improve the functioning of the respiratory system. Yellow foods high in beta-cryptoxanthin are yellow bell peppers, pineapple, corn, bananas, and yellow squash.

Green Green foods are among the most abundant sources of lutein and zeaxanthin which promotes healthy vision. They're also capable of strengthening bones, muscles and brains. Green fruits and veggies get their color from chlorophyll, which studies show play an important role in stimulating the growth of new tissue and hindering the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent. Green fruits and veggies high in vitamins and nutrients include avocado, zucchini, Brussels sprouts, asparagus, romaine lettuce, broccoli, kale, spinach and green peas.

Blue and Purple Blue and purple foods get their color from the presence of flavonoids called anthocyanins. These are known to improve cardiovascular health and prevent short-term memory loss, but the deeply pigmented anthocyanins go even further. Blueberries have been found to make brain cells more responsive to incoming messages and might even spur the growth of new nerve cells. Purple and blue foods high in flavonoids include eggplant, blackberries, beets, blueberries and plums.

Here are a few suggestions for making sure that your children are consuming the best vitamins for kids. By following these tips your child will be well on their way to a healthy lifestyle.