If you don't have apple cider vinegar in your kitchen cabinet (or bathroom cabinet) (or cleaning caddy) you will want to make sure you pick some up at the store next time you go. Apple cider vinegar has worked it's magic in our house, from healing sore throats, sinus congestion, irritated skin to stomach bugs, I have seen and experienced the wonders of this lovely vinegar! I have also seen it heal our dogs irritated skin and digestive track of parasites when added to his water. You can also add ACV to a spray bottle mixed with water to use as a natural cleansing agent on your kitchen countertops and bathrooms. Oh, and you want to know the best part? It's inexpensive.
When taking ACV orally, I advise no more than 1-2 tablespoons a day. And of course drinking it with water or hot tea and honey. Doing so first thing in the morning is a good ritual to start. For sinus congestion, I take a tablespoon of ACV and add 2 tspns of fresh, powdered cayenne pepper, mix it well together and take as a shot. I then wait a few minutes and follow with a glass of water. It's not an easy health shot to take, but if you are congested and in pain, this will most definitely help you!
Would you like to wake up in the morning and give yourself a little boost for the rest of the day? Eating fruit first thing in the morning has many, many benefits! Leave the pancakes behind. Studies have found that consuming a heavy breakfast inhibits fat oxidation throughout the day – these heavy meals often include animal products like eggs and bacon or sausages. A protein-heavy breakfast like eggs, bacon and toast will sit like a brick in your stomach and give you feelings of fatigue for the rest of the day. Switch your animal protein-based breakfasts for fruit, and you’ll notice immediate health improvements after just one week.
Eating fruit in the morning can do these things: -Enhances detoxification -Stimulates digestive track -Wakes up the body! -Aides in weight loss -Boosts the immune system -Creates an alkaline environment in the body -Helps you feel full & satisfied -Strengthens the heart -Decreases belly bloating The vitamins, minerals, phytonutrients and antioxidants in fruit will work wonders for you in the morning, on an empty stomach. The fiber in fruit pushes out old waste matter in the digestive track. A really great morning fruit that acts like a diuretic is watermelon! The water-based fruit helps flush out excess sodium through urinating. The more sodium you flush out, the less water weight your body will hold. When the immunse system is boosted and you flush out these old toxins from the day before, your energy levels will increase. Melons drizzled with lime juice are a real energy booster! Eat.Morning.Fruit. To your health! These vitamin-packed, fresh ingredients are just a little taste of heaven.
For about 6 months in 2014 I was on a pico/salsa mission. I made a different one every week. I tweaked it a little bit each time to find just the right ingredients for a nutrient-packed, super tasty pico. I make this any time we go to a pitch-in or gathering. It is always the biggest crowd pleaser! I'm always getting compliments and requests for the recipe. There's usually not a drop left and I make a HUGE bowl of pico de gallo. This recipe can be chopped or blended to make a salsa. So here you have it...
Kelly's Favorite Pico (made with organic ingredients to keep it real) 6 -7 Roma tomatoes 1 medium red onion 1 large green pepper, core removed and chopped 1 large red pepper, core removed and chopped 1 jalapeno pepper, core removed and chopped 3 green onions, chopped and set aside 2 bunched of cilantro, washed and de-leafed and set aside 1 lime 1 garlic clove, minced 1/2 cup of olive oil sea salt, to taste fresh cracked, black pepper, to taste Nutrients Found In This Pico: -vitamin A, vitamin B6, folate, vitamin E, dietary fiber, vitamin B2, vitamin K, niacin and potassium -cancer fighting lycopene -calcium, iron, magnesium, phosphorus, selenium and zinc Chop all vegetables and add to large bowl. If blending for a salsa, add vegetables to blender and blend, all except the green onion and cilantro. Once vegetables are blended or chopped and added to bowl, add the chopped green onion, cilantro, olive oil, salt and pepper. Then squeeze all the juice from the lime over the mixture. Stir well and let marinate in fridge for 30 minutes before serving. Bon appetit! Destress And Relax With This Natural Remedy
Golden Milk, or turmeric tea, is a health tonic that purifies the blood of toxins, gives relief to autoimmune diseases, clarifies the skin, relieves pain associated with rheumatoid arthritis and helps relax the central nervous system, making for a great sleep aid! There are over 11,000 studies on the health benefits of the active ingredient in turmeric, curcumin.
Golden Milk tonic has been used for centuries to aid in the healing of several ailments. Curcumin's anti-inflammatory properties can be thanked for that. The studies conducted on the anti-inflammatory properties of curcumin have found it 400 times more effective at activating the enzyme that improves insulin sensitivity to help reverse type-2 diabetes than the leading diabetes medication, Metformin. Curcumin is also anti-bacterial and can help heal bacterial infections, including oral infections. It also helps fight off environmental toxins by binding with heavy metals in the blood to be excreted. Toxin overload in the blood is the main culprit for skin issues and rashes, making curcumin very beneficial for those with eczema, psoriasis and other various skin rashes. Curcumin also helps prevent/treat cancer and liver disease. In one study, curcumin was found to decrease testosterone production in prostate cancer patients. To add to the greatness of curcumin, it is also a wonder herb for anxiety and depression. It helps your body produce more of the natural mood boosters, serotonin and dopamine! Baylor University conducted a study on curcumin's anti-depressive properties and it showed that taking 1,000mg of curcumin a day could be just as beneficial as an antidepressant. Therefore, adding turmeric to your food daily could be beneficial for everyone, and possibly life-changing for people who suffer with anxiety and depression. These findings mixed with it's anti-inflammatory properties, which soothes the nervous system for relaxation, is what makes this a great calming tea to drink before bed and a nice alternative to help people with insomnia. I can vouch for the calming effects of the tea and have made sure to drink it nearly every night. Last, but not least, there have been about ZERO findings of side-effects from using turmeric. So enjoy as much and as often as you would like. Below is the recipe that I use and it is my absolute favorite, not to mention easy and extra healthy! Don't forget the black pepper, as it helps the body absorb the curcumin!
To vegan-ize this recipe, use 2 cups of almond milk with organic, raw maple syrup instead of the honey.
If you're one of those people that can't deal with the taste of turmeric, you can always find a turmeric/curcumin supplement instead. Below are a few of my favorite choices! Easily Make Delicious, Immune-Boosting Elderberry Syrup at Home
Elderberries are an immune-boosting powerhouse! They've been used for hundreds, if not thousands, of years to heal people of illness and to keep people healthy. In fact, black elderberries can be traced all the way back to Ancient Egypt, where elderberries were the main ingredient in several medicines. Hippocrates, the father of medicine, called this plant his “medicine chest” for all the ailments and illnesses it helped cure.
This elderberry syrup is extra potent, as I use 2 cups of elderberries, instead of the usual 2/3 cup or 1 cup. I also smash the berries for quite some time to get all the nutrients from these wonderful berries! Below are the benefits of this nutritious plant!
Elderberries: -Boost the immune system -Protects against bacteria & infection -Slows down the spread of cancer -Moderates the digestive process -Prevents the development of diabetes -Reduces the pain & speed of autoimmune diseases -Helps with weight loss -Lowers blood pressure -Alleviates allergies -Contain vitamins A, B, & C -Provide iron, potassium, phosphorus & copper -Provide fiber & protein -Are anti-inflammatory -Contain antioxidants -Aides digestion -Increases gastrointestinal health
The other main ingredient of elderberry syrup is raw, unfiltered organic honey. And made into elderberry syrup it is pure, yummy, deliciousness! The raw honey is LOADED with nutrients. There are over 80 different vitamins, minerals, amino acids and antioxidants found in raw, unfiltered honey! The entire B-Complex can be found in honey, along with vitamins A, C, D, E and K. The mineral content includes magnesium, sulfur, phosphorus, iron, calcium, potassium, iodine and manganese. Raw, unfiltered honey is also an alkaline food, having one of the highest live enzyme contents of all foods! To top it off, the honey is also antimicrobial and antibacterial! As you can see, all of these nutrients, in combination with the nutrients from the elderberries make for a super, immune-boosting syrup! Which is why it is so powerful at kicking the flu, and other illness, to the curb, where it belongs! My recipe makes just a little over a quart. And it will stay good for up to 3 months in the fridge.
Homemade Elderberry Syrup Recipe 1 cup raw, unfiltered organic honey 2 cups whole organic black elderberries 1 tablespoon organic clove powder 1 tablespoon organic ginger root powder 2 cinnamon sticks or 1 tablespoon of organic cinnamon powder 4 cups water (this recipe ^ makes just over a quart of syrup-to make 2 quarts, add 2 more cups of water, and one more cup of honey to the recipe above) Instructions: Simmer the elderberries and seasonings in the water for 30-45 minutes. Let it cool and then mash the berries with a spoon, through a strainer and into a glass bowl. Add the honey and stir. Store in the fridge. I mash the berries for 10 minutes, just to be sure I get all the goodness out of them. Quart sized mason jars are perfect for storing the syrup. Need to make Vegan elderberry syrup? Just substitute the honey with 100% pure, organic maple syrup. And How Will Elderberry Syrup Fight Off The Flu?... Elderberries have antioxidants called flavonoids (vitamin P) which are extracted and contained in the syrup. These flavonoids stimulate the immune system and have anti-inflammatory, antimicrobial and antihistamine properties. Elderberries also have compounds called anthocyanins that have anti-inflammatory properties. The anti-inflammatory compounds found in elderberries are believed to be what soothes aches, pains and fevers associated with the flu. Ingredients are available through my affiliate links below or locate and call a local, natural grocer to see if they carry black elderberries! (please note, if you have any allergies or reactions to honey, any of the seasonings or the berries, for that matter, please do not use this recipe) Resource: http://www.blackelderberry.info/clinical-summary/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/ Need Ingredients?
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Start With The Core
This is a hardcore ab machine! It is so simply designed, yet super efficient. Ab wheels help strengthen all of the muscles in the abdomen area, especially targeting the deep layers of muscles that are hidden beneath the surface muscles. The ab wheels also help strengthen the spine as you balance yourself, going through the movement. The abdomen area is an area where most people would like to see an improvement. This little wheel works magic. I'll be honest, I don't fully extend my legs while using this, I do the exercise on the knees and even from that position I can feel it deep within my belly!
The key is to slowly go down and back up, keeping in rhythm and balanced. This is not an easy workout, so starting out with just 5 reps may be challenging, but you will FEEL the results if you only get down and do 5-10 at a time a few times a day! The movement of stretching and contracting and the full range of motion it provides, really works the rectus abdominus, the top layer of muscles, along with transerve abdominus, the deep spinal stabilizer muscles.
When you do this exercise you can either roll with your feet on the ground or your knees, like mentioned above. I advise starting from the knees to see how well you can balance yourself during this exercise. And, of course, as you strengthen your core you can try doing this exercise from the feet.
The Essential Door Gym Trainer
With a door gym trainer that fits on your door and can be used on the ground, with a variety of exercises, this bar alone can easily add exercise into your daily routine. It's great for pushups, reverse squats, planks, pull ups, chin ups, sit ups, crunches, dips, stairclimbers, etc. It's easy to accomplish your fitness goals when you can sneak in 25 pushups before you shower in the morning or some reverse squats mid-afternoon. The muscles targeted are abdomen, glutes, arms, legs, back, shouldesr and core muscles. I really like doing the leg lifts and knee lifts while hanging from the door. On the ground, hooking it in a doorway and doing full sit-ups is awesome! This is wonderful for holding planks and doing triceps dips as well! This is a definite yes addition to the home gym. You can easily store it away too. Bonus.
A Stability Ball With Perks
You can use the stability ball in so many different ways already, but then I found this bad-boy and loved the additions of the ring around the ball and the attached resistance bands. (I always advise blowing up stability balls with an electric air mattress pump. It just makes it easier.) I have this stability ball in my workout area and use the resistance bands along with a pair of dumbbells for my workouts. I also do a lot of the floor exercises for your abs where you use the ball between your knees or feet to lower the ball to ground. The workouts are fairly easy and truly strengthen your core.
There are several exercises for legs. One of my favorites is just holding the ball over your head and doing squats. Holding the ball over your head really works on your posture and form. And, of course, it adds some weight to your squats. I also enjoy waking up in the morning and lying my back over this ball, going into a back bend. It stretches my spine and even pops it into place at times. This was an absolute great find! Cardio And Resistance Training Right At Home
Where do I begin? Thankfully I came across this one night while I was hunting online for a stationary bike. This is a magnetic bike that goes from low resistance to high resistance settings, allowing you to do cardio and burn calories. Or on high resistance you can really focus on strengthening the legs and glutes. It doesn't take much to start feeling a difference either. Just 30 minutes once a day or 20 minutes twice a day and you'll feel like fabulous! Grab your phone and check your emails or messages. Those 20 minutes will fly by and before you know it you will be doing 40 minutes twice a day!
If you can wake yourself up before the sun rises and get on a comfortable stationary bike, like this one, you will be on the fast track to self-discipline and motivation. Once your heart gets pumping, you wake up, and can get a nice little workout in during the peaceful hours of the morning.
I put this bike together myself, albeit I am a bit handyman-ish, but it was easy enough. It's very sturdy and adjustable to fit all heights. It really is a great product and I highly recommend adding this to your home gym! The quality for the price you cannot beat. To your glutes and fabulous legs!
Now, I realize not everyone has room in their home for a bunch of exercise equipment. But having a couple things around at the house is convenient and can add inspiration to get busy working out!
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AuthorKelly Cuip is a registered nutritionist, author, researcher, blogger and mother. |