The leaves are changing, football fans are cheering, applecider is brewing, and… people catch colds the most. The change of seasons bringsmany joys and the inevitable cold during September and March. Experts aren’tcertain why, but they believe it’s because cold viruses survive best in cold,dry weather. Here’s 6 tips to help you steer clear of the nasty little bug!
1. Wash Your Hands
If you aren’t already a germophobe, here’s your time to become one. A coldvirus can live on a surface for up to 24 hours, so it’s easy to come in contactwith it. Be a germ soldier and wash those hands after touching public surfaces.Also be careful not to touch your eyes and mouth!
Hey look, the perfect excuse to work out! Working out regularly will help enhance your immune system so if you do come in contact with the cold bug your body can kick its germy little hiney!
3. Pay Attention to What You Eat
Mixing your diet with certain foods willhelp fight off viruses as well as keep your immune system in tip-top shape.Eating fruits and vegetables that are rich in antioxidants isan excellent way to develop a cold fighting immune system. Foods that are highin vitamins A, B, C, and E and in potassium, zinc, and magnesium are alsoimmunity boosters. Lastly, don’t forget to hydrate! Strive for 8-10 glasses ofwater every day.
4. Get Your Zzz’s
Fall can be a busy time, making it difficult to get a full nights sleep. Use the chilly weather as an excuse to cuddle up in bed wrapped inwarmth! When we lack sleep, our bodies have a hard time keeping up with ourbusy life and isn’t fighting as hard to kill viruses. Doctors recommend getting8-10 hours of sleep a night, so rest up Bulugan! If you sleep more, you stay healthy!
5. Stay Stress Free
We know this is easier said than done, but whenyou find stress rising, take a moment to breathe in and breathe out. Stressingyourself out only makes it harder for your immune system to be a strong, virus,fighting machine. Do yoga, meditate, or simply just smile! New research hasfound that happiness can help you! Pleasurable behaviors will actually BOOSTyour immune system! :)
6. Take a supplement
Sometimes we don’t have enough time to give our body everything it needs, especially when we are busy and the weather is a bit chilly. Luckily we have supplements to help us out, like Immuno-Viva Defend Plus! Defend plus not only offers more energy but also acts as an immune booster. You could also drink tea! Try Immuno-Viva Sunset Tea before you go to bed so you can get nutrients as you get your Zz’s then drink Immuno-Vivo Sunrise Tea when you wake up to help you get fully charged for your day!
Increase your chances of success by merging your healthyeating habits with technology – download and try a new healthy food app. There’s a plethora of apps tailored to help you achieve the best health possible,more than 40 thousand apps to be exact! To make things a little easier for you,we’ve narrowed it down to top 5 that are related to eating healthier.
Just like grades in school, the app will grade your food ona scale of A to D. Fooducate will rate the item on its healthiness, it alsogives you a list of alternatives. All you do is scan the food item’s barcodeand Voilà, youinstantly have a nutritional grade on that product. You can even create ashopping list!
> Get this app
My FitnessPal – Free
Let My Fitness Pal help you lose or maintainweight by tracking your calories easily with their food database filled withover 1.5 million foods! You can even log exercises and it will tell you howmany calories you have burned for the day. It’s no wonder iTunes has rated thisapp with 5 stars, it’s simple, convenient, and you can even cheer on friends!
> Get this app
My DailyPlate – $0.99
This app makes it a whole lot easier todetermine what exactly should be on your plate by using the USDA dailynutritional servings recommendations. My Daily Plate will help you make moreinformed and nutritious decisions throughout the day with this nifty app. WithMy Daily Plate, you won’t have to worry if you are getting too much or too lessof a certain food group!
> Get this app
TheSkinny Skillet – $3.99
Eat food, lose weight. Sounds good, right?With The Skinny Skillet app you can search their huge recipe database for a lowcarb or low calorie meal. The app will even make a shopping list for therecipes you want to make. Each recipe will include a photo, nutritioninformation, and step-by-step instructions how to concoct your healthy meal!
> Get this app
Food onthe Table – Free
Not only does this app help you put “foodon the table,” it also helps you score the best deals around town by searchingfor nearby sales at the grocery stores! It’s pretty simple, just find therecipe, let it create your shopping list, then find the cheapest prices foreach ingredient. Planning your meals just became a no-brainer!
> Get this app
Enjoy this blog? Stay tuned for our next appoverview for our fitness enthusiasts!
You are sitting on your couch, snuggled upwith a warm cup of tea watching Netflix. Next thing you know, you are a foodgenius, yoga guru, and just found the secret to obtain everything you have everwanted in life. This isn’t a fairytale description we used to lure you intoreading this blog (but thank you anyway!) It’s just a special thanks to thedocumentaries made to help you look at health, fitness, and overall wellness abit differently.
Without further adieu, here are the Top 5Netflix Finds that educate and inspire people to live an overall healthierlife.
This documentary compares ‘big agriculture’with local farmers and explores where the food we purchase from the grocerystore really comes from, and what’s actually in it. The film has convinced manyviewers to go vegetarian or just opt out for locally grown and/or free-rangemeat.
Fat, Sick, and Nearly Dead
This documentary follows the journey of twooverweight men dealing with obesity and the illnesses that could perhaps endtheir lives. They both decide to make a life change and go on a two-month dietof only fruit and vegetable juice. One review on Netflix proclaims, “This is avery simple film that makes a very clear point – the way we eat is killingus.”
Super Size Me
We’re sure this isn’t a documentary you have yetto hear about. After its debut in theatres in 2004, it’s stirred up a lot ofbuzz. The documentary follows a man who decides to consume McDonalds forbreakfast, lunch, and dinner for an entire month straight. During his journeyyou watch how his body changes on the inside and out as he “super sizes” everymeal order and takes a closer look at how the marketing of fast food chainshave made impacts in the growing obesity epidemic.
The Beautiful Truth
“The Beautiful Truth” covers a wide range oftopics from mercury in fillings to natural cancer cures. It asks the question; Canbeing holistic help save the world from many illnesses and diseases? Thedocumentary follows a teenage boy who is inspired to investigate the theorythat diet alone can cure cancer and other diseases after reading a book by Dr.Max Gerson.
“The Secret” is not a food documentary butinstead an uplifting, inspirational way of viewing life. Many people believe the‘secret’ has existed for thousands of years, has been shared around the world,and brought success to such greats as Plato and Albert Einstein. “The Secret”is taught by many teachers, philosophers, doctors and scientists to teach youhow to achieve success in your career, relationship, and health.
Like a full body neon spandex workout suit, here are 6 fitness trends we want to forget ever existed.
The Thigh Master
Just squeeze this apparatus between your legs over and over again for slimmer looking thighs, right? It may have tightened some muscles up, but we wouldn’t want to do this exercise in front of people.
The Shake Weight
Another unusual exercise gadget we would not be caught holding in public. It claims to tighten and firm arms, shoulders and chest muscles, but we would much rather go the old-school method and do some pushups and arm curls.
Electric Ab Belts
Using electricity to do more than light up your home is questionable, even more so when you have a belt sending electronic shocks into your abdomen. Scary! It maybe convenient to have on while multitasking around the house, but we still prefer our shock-free fitness methods.
Is it a $600 cross country skiing machine, or a convenient place to hang clothes? Most of the time, when we’re not attempting to get coordinated enough to do it correctly, we let it collect dust in the corner of our basement.
This expensive resistance exercise machine didn’t only take up space but also drained our wallet. The physiques of the men and women in the advertisements wouldn’t even be close to what our bodies would look like after a couple of months.
And one that we DO miss…
His unique wit, enthusiasm and his fabulous hair, encouraged us to laugh while we sweat. It’s no wonder we love this man and how he had the power to make exercise so fun! His enthusiasm is one exercise trend that will neva eva go out of style.
Ever wished you were a superhero? Eating the rightsuperfoods means, you can be! Even better, choose your power: immortality?Eternal youth? Super Strength? Super intelligence? Seriously, you can have itall! By fueling with the right superfoods you can release your inner Super Hero.
So are you ready to take on the powers? Here is a list ofthe foods you will need for each super power, and a few good substitutes. Readcarefully and enjoy your new superhero life!
Good luck trying to convince people you are actually many years older thanyou look!
Blueberries:Lowers the risk of heart disease and helps maintains youthful, healthy skin.
Subs: cranberries, raspberries, strawberries, cherries,currants, or purple grapes
Pumpkins: Lowersthe risk of various cancers, and promotes youthful, healthy skin.
Subs: carrots, butternut squash, sweet potatoes, &orange bell peppers
Spinach: Popeyewas on to something! Spinach lowers risks of cardiovascular disease and variouscancers. Spinach also helps with age-related degeneration.
Subs: kale, collards, romaine lettuce, mustard, or turnipgreens
Tea (Green or Black):Besides helping to sooth the soul, tea boosts immune systems, helps preventcancer & osteoporosis, lowers stroke risk and promotes cardiovascularhealth. Tea also helps restore elasticity to skin by drinking at least a cup aday!
Prepare to use your car as a dumbbell.
Broccoli: Boostsimmune system, reduces risk of heart disease, and builds bone strength.
Subs: Brussels sprouts, red & green cabbage,cauliflower, or kale
Soy: Preventsheart disease, cancer, osteoporosis, as well as relieve menstrual problems andmenopause for the ladies.
Yogurt: Greatsource of protein & calcium, as well as promotes strong bones and a healthyheart.
Subs: Try Kefir
Are you sure you’re not Einstein?
Walnuts: Theoldest tree food on the planet packs tons of nutrients, and makes an easyon-the-go food. Walnuts help you cope with stress, increase brain health, andhelps you sleep better.
Wild Salmon:Salmon lowers the risk of heart disease and lowers risks of cancer! Plus, theomega found in salmon help the brain!
You will be sticking around till the end of time!
Oats: Lowers cholesterolreduces risk of heart disease, diabetes, and other chronic ailments. Oats alsohas high fiber and protein.
Subs: brown rice, barley, wheat, buckwheat, rye, millet,& quinoa
Oranges: Supportsheart health while also preventing cancer.
Subs: lemons, grapefruit, kumquats, tangerines, or limes
Tomatoes: Lowerscancer risk as well as increasing your skin’s protection!
Subs: watermelon & pink grapefruit
Make the stubborn body fat disappear!
Beans: Beans helpto stabilize blood sugar, reduce obesity, lessen cancer risk, and relieveshypertension.
Subs: green beans, sugar snaps, green peas, or chic peas
Good luck achieving super powers! BTW, don’t be fooled youcan’t really become the Hulk or Superman, but these foods will have you feelinglike you are!
Here at Bulu Box, we love to eat healthy but we also love our good ol’ comfort foods, it’s part of an 80/20 life style! So we decided to venture out and test out these easy substitutes in our favorite baked goods and see how they taste!
The favorite recipe substitute at the Bulu Box office! We don’t want to give anything away, but they are a-freaking-mazing. With this substitute you can save about 20 calories per cupcakes!
1 box of moist-style cake mix (yellow cake mix)
1 cup no-sugar-added applesauce
1 cup of water
Preheat oven to 350 degrees.
Combine cake mix, applesauce and water in a large bowl. Scoop batter into 20 baking cups and fill only 2/3 of the way and bake for 19-20minutes or until they are done in the middle.
PER CUPCAKE: 107 calories, 2g fat, 179mg sodium, 22g carbs, 0.3g fiber, 13g sugars, 1g protein
Black Bean Brownies?!?
Prepare yourself for how easy this recipe is. All you need is a brownie mix, and a can of black beans. That is it. Pretty cool, huh? Unsure about the black beans? As soon as you try brownies made with these protein-packed black beans, you’ll never go back.
1 box of brownie mix
1 12oz can of black beans
Purée a whole can of black beans, until smooth. Mix with brownie mix and pour into a 9×13 inch pre-sprayed pan. Preheat oven to 350 and bake for 22-25 minutes, and then cut into 20 pieces. The less time you bake it, the moister the brownies are, and the longer you bake it, the more cake-like they become.
PER BROWNIE: 121 calories, 27g carbs, 1g fat and 2g of protein
We can’t decide if they are more like cake or brownies, but either way, they are DELICIOUS.
1 box moist-style cake mix (Dark Chocolate or Spice cake)
1 15 oz can of pumpkin purée
Preheat oven to 350 degrees. Combine cake mix with the pumpkin in a large bowl.Forewarning, this batter will be very thick. Pour batter into a non-stick baking pan and bake in oven for 34 minutes, then cut into 12 squares.
PER SERVING: 183 calories, 3.5g fat, 301mg sodium, 37g carbs, 1.3g fiber, 21g sugars, 2g protein
Greek Yogurt Cupcakes
Want the best of both worlds? Well here you go, friends.These cupcakes are high in protein and low in calories.
1 box moist-style cake mix (Devil’s food cake)
1 cup fat-free plain Greek yogurt
1 cup water
Preheat oven to 350 degrees.
Combine cake mix, yogurt and water in a bowl. Scoop batter into 20 baking cups and fill only 2/3 of the way and bake for 19-20 minutes or until they are done in the middle.
PER CUPCAKE: 108 calories, 1.9g fat, 184 mg sodium, 21g carbs, <0.5g fiber, 12g sugars, 2.1g protein
What’s all this hype about probiotics? It’s not just a buzz word. Just look at the word itself to find out how cool this stuff is. “Pro” means “to promote” and “biotic” means “life”, thus probiotic literally means “to promote life”. Are you convinced to learn more? Yeah, we were too.
What exactly are probiotics?
Probiotics are living microorganisms that are naturally found in the human intestinal tract that help to maintain the natural balance of bacteria. There are 400 types of probiotic bacteria living inside your intestine that reduce the growth of harmful bacteria and promote a healthy digestive system. When our digestive system is healthy, it filters out harmful bacteria, toxins, chemicals and other waste products, and takes in the things our body needs and delivers them to cells. So when your digestive system is working properly, you feel fantastic!
Got a gut feeling?
Have you ever been told to go with your “gut feeling”? This is because there are networks of neurons lining our gut that are so extensive that it has actually been called our “second brain”. When your stomach is out of whack, so are you! So how do probiotics come into play? Well, probiotics keep the balance between good and bad bacteria in your gut so that your digestive system is working like a well-oiled machine and you feel uhh-mazing.
What is your gut telling you?
When there are more bad bacteria than good, you often get symptoms of diarrhea, gas, cramping, urinary tract infections, muscle pains, fatigue, irritability, and for women, vaginal yeast infections. This balance can be affected by a change in diet, a change in environment, certain medications and antibiotics. To get back to a healthy balance of good and bad bacteria in your gut, all you need are some probiotics. Dr. Challa, renowned Gastroenterologist and author of Probiotics for Dummies says “Probiotics are the next vitamins and everyone should be taking them. At the very least, everyone with digestive problems should be on probiotics.” You can get probiotics in a variety of ways:
- Probiotic supplements such as Probulin or Mojo Milk.
- Yogurt. Any labels that say it has “live an active cultures” are the way to go.
- Kombucha tea. This is a fermented tea from Asia that helps with energy levels and aids in digestion. You can find it in any Asian health grocery store.
- Miso Soup. This is high in protein and high in probiotics and still low in calories. What more can you ask for?
- Kefir. This cross between milk and yogurt is packed with probiotics and vitamins and can be found in most local grocery stores.
- Dark Chocolate. Along with the high amount of antioxidants, we now have another reason to indulge in something that is actually good for us.
Not completely sold on this awesome microorganism? Well, listen to this; probiotics have been recommended to help control Inflammatory Bowel Disease, Irritable Bowel Syndrome, and prevent infections in the digestion tract. They have also been shown to delay the development in allergies in children, treat and prevent vaginal and urinary tract infections in women and contribute to immune functions. How cool is that!? Now, is your gut telling you it needs some TLC? Give it some probiotics and feel the shift from feeling sluggish to feeling like you can take on anything.
Shekhar Challa, MD, has over 25 years of experience as a Board Certified Gastroenterologist, treating thousands of patients for their digestive concerns. He is passionate about delivering cutting edge solutions and educating patients and works to help everyone achieve the best quality of life. He is an award winning author of several books and his most recent one is Probiotics For Dummies by Wiley.
What does a typical day look like for you?
- Wake up around 4:30 am
- Perform endoscopic procedures from 6:00-11:00 am
- Interview with various media throughout the day
- Office visits from 1:00-5:00 pm
- Rounds at the hospital starting at 5:00 pm
- All while being on-call at the two area hospitals
What are probiotics?
Probiotics means “for life” and are “good” bacteria. Out of the hundred trillion bacteria in your gut, 90 trillion are the “good guys” which are your indigenous probiotics. The yogurt commercials have made probiotics a little more popular in the last few years. Probiotics can be taken as supplements, too.
How do they work?
Probiotics replenish the “good bacteria” in your gut.
What should you look for in a good probiotic?
- Multiple strains are better than a single strain
- Prebiotics are fiber which act as food to the “good bacteria” while in the capsule and also when it reaches your colon.
- Acid protection technology – as probiotics are live bacteria, most of them are destroyed by the stomach acid and never make it to your gut. Hence, the new generation in probiotics include acid protection technology which prevents the stomach acid from destroying the bacteria.
Probulin is gastroenterologist formulated and fulfills all the criteria of a good probiotic mentioned under #5.
Who should be taking probiotics?
In Dr. Challa’s opinion, probiotics are the next vitamins and “everyone” should be taking them. At the very least, everyone with digestive problems should be on probiotics.
How long do you need to give probiotics a chance?
At least two weeks