Via: TakePart.com

So This Just Happened - Sick with a Cold?

I'm sick with a cold again. For the second time in the past three weeks. Ridiculous right? Well, I suppose it is that time of year. But that's no excuse!
Why do we get sick? So I'm not a doctor, and I can't really answer this in too much medical detail. But what I can tell you are some of the basic health steps we can take to prevent colds, flu's, returning colds and flu's. And even those colds that never seem to really go away.

First things first. Let's talk about our diet. What are we putting into our bodies? If you are eating fast food, sugary drinks, and consuming too much alcohol. Changes are your body is not getting the nutrients it needs to keep a strong immune system, and stave off the bugs.

I really recommend taking a Vitamin C (1,000 mg per day) and Vitamin D (500 mg per day) supplement during the winter months. Plus, eating plenty of fresh fruits and vegetables. Further to that, get lots of Kale & Spinach into your body. They are arguably the best greens you can eat. And are LOADED with vitamins and minerals. Also, cutting back on your alcohol consumption is a key factor in maintaining a healthy immune system, and overall feeling of wellness. I don't think I really need to say but; how do you feel after a night of boozing-it? Pretty darn crappy right? Drinking a lot of alcohol also drastically lowers your CD-4 count; which is what doctors use to test your white blood cell levels.

Next. Washing your hands...I know, I know...You've heard this one million times before, ever since you were a kid! But it's so true. Try and wash your hands often. AND keep your fingers away from your mouth and your face. We touch our face something like 8-10 times in a minute! So this is a very quick and easy way to spread germs into our bodies. It's one of the harder things to think of, but equally important. One thing I've learned in hand washing is that the type of soap you use is really not that important. Regular soap vs. anti-bacterial soap. Which do you think kills more germs? Apparently they kill about the same. So just as long as you're washing your hands regularly, you should be OK. (There has also been some studies linking the super-bug to anti-bacterial soap. These little guys are getting tough, and resistant. But that is more info for another post.)

And lastly (but not least-ly) supplementing. There are dozens of "miracle" cold 'n' flu cures out there. So I would be skeptical when selecting your fire power. This doesn't necessarily mean they don't work; some of them do. A lot of the supplements out there work by boosting your immune system (see COLD FX). But if you're already taking vitamin C & D, eating healthy, and consuming less alcohol, you should be OK. When you do get a cold or flu (because you will), I would reach for a natural remedy. Something like fresh Lemon & Ginger in green tea with honey. Or 5 drops of Oil of Oregano in some OJ 3x times per day. These are great natural remedies that will kill bacteria, germs, and viruses, and get you on your way to a speedy recovery. All without a lot of harsh western medicine or chemicals.

In summary. "Why is he sick again?" You are probably asking, right? I haven't been following my own advise. Shame on me, I know. And now I'm paying the price. Smarten up Mr. BroncoFit! *Shakes fist at myself*

Grain vs Meat

@ all vegans/vegetarians.

Animal protein is actually much better for your body, than any grain (except for quinoa). Our bodies are physiologically built to digest and metabolize meat. They however are not designed to properly digest and metabolize grains, which are found in so much processed, and non processed food. Grains such as wheat flour, are one of the main factors in obesity, and causes of weight gain.

See, what happens when your body tries to digest wheat grain is that it cannot recognize it, and treats it almost like a invader (virus). It cannot break down the grain molecules, thus it's converted and stored as FAT.

It is a known fact that breads, pastries, and pastas make people fat.

Do some research of your own if you don't believe me... Just sayin.

Superfood Duos

I just came across this neat little image. Great tips, and nutrient rich foods - try the duos!

How Can I Loose Weight?

Today a colleague asked me; "Is there anything I should be taking to help me loose weight?"

I'm not a huge fan of weight loss pills, as they are full of chemicals, and they don't work very well, if at all. 

So my top recommendations are (and always will be)...

#1 DIET, and #2 EXERCISE.

The good old 80/20 rule applies here. 80% of your weight loss efforts are made in the kitchen. Where 20% of your weight loss efforts are made in the gym.

This means that what you put into your body is 80% more effective at weight loss, than all the diet pills in the world.

Any health care practitioner, doctor, dietitian, or personal trainer will tell you that the two most effective weight loss tools are DIET & EXERCISE.

So, to simplify it a little, I've outlined a few things you can do to incorporate these two elements into your daily routine.

1. Exercise daily. At least 30 minutes of moderate-to-intense exercise is needed to boost weight loss. This can be running, cycling, cardio gym equipment (elliptical, StairMaster, etc), weight lifting, swimming, or power walking.
2. Cut out the following from your diet: Sugar, saturated fat, and sodium.
3. Eat as much fresh fruit & veggies as you can. Try them all! The more variety, the better.
4. Cook your lean meat without added oil. Try grilling or baking.
5. Add fish to your diet. Fish is one of the best meat proteins you can add to your diet.
6. Eat smaller meals more frequently to keep your factory burning, and that metabolism up.
7. Snacking is good, as long as they are healthy snacks.
8. Get a workout buddy! It's always easier, and more fun to have a friend or partner who is also trying to achieve the same fitness goals as you are.
9. Drink your 8-10 glasses of water a day. This will help with hydration during exercise, fatigue, and water retention.
10.  Get lots of sleep. And cut back on your alcohol intake.

Quick & Easy Breakfast

What do you consider a quick an easy breakfast? Is it a meal you can prepare in less than five minutes? Or a meal you can eat on the go? Or perhaps it's no breakfast at all...Which we all know is bad! You're mother is right - Breakfast is the most important meal of the day! 

My recommendation for a healthy, filling breakfast, especially for those on the go, is the easiest to prepare. OATMEAL! Oatmeal has come a long way since the days your Mom used to prepare it on the stove top. That bland grey sludge is a thing of the past. Like your mother making your breakfast, and packing you a brown bag lunch every day. 

Instant Oatmeal is my go-to morning meal when I am pressed for time, but I want something filling and healthy that will hold me over until lunch. Oatmeal is the Cadillac of breakfast foods. It's loaded with FIBER, VITAMINS & MINERALS. It helps lower cholesterol, and blood pressure, heart disease, and is recognized by many Food & Drug organizations as a heart healthy food. 

It also keeps you feeling fuller for longer so you don't overeat at your next meal. Oatmeal also makes a great afternoon snack!

So skip that Tim Horton's, McDonald's or Starbucks breakfast sandwich...warm up a bowl in your microwave (seriously it takes 60 seconds), or stash a box of instant oatmeal at your desk at work. Quaker Oats has a great selection of flavours, and options with added protein, high fiber, and low sugar.

New workout Music!