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6 tips to optimize immune function and stay healthy

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 6 tips to optimize immune function and stay healthy Not only are we addressing the ongoing COVID-19 pandemic, but cold and flu season is almost here. In our clinic, we encourage patients to use the following tips. They can strengthen your immune system and help you stay healthy. Contact Precautions - Prevention is always the best medicine. Cover coughs and sneezing with the inside of your elbow, wash your hands often and take advantage of hand sanitizers and wipes in public places. Also, keep your vaccines up to date based on your age and season. Vaccines stimulate the immune system for early recognition and disease prevention. These steps, in addition to the COVID-19 guidelines, must become second nature to us all. Eat Healthy - Give your immune system the nutritional energy it needs for a successful battle against insects. Include a variety of foods that boost the immune system in your diet such as fruits, vegetables, mushrooms, garlic, nuts, whole grains and omega 3 oils. Avoid
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15 Health Habits That Actually Optimize Your Immunity

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15 Health Habits That Actually Optimize Your Immunity You don’t achieve greatness overnight—and the same goes for scoring rock-solid immunity. Strengthening your body’s defenses requires consistent effort. So take a seat and let’s study your new stay-healthy playbook. Like most of us, I’m doing my damnedest to stay healthy right now. I’m social distancing and washing my hands almost obsessively. I’m trying to eat as many vegetables as possible to ensure I'm getting health-supporting nutrients that I'm not exactly taking in via all the stress baking. It’s also not surprising that I’ve been bombarded with news over the past few months about how to bolster my immune system. I can’t scroll through my Instagram feed without seeing some influencer bragging about an immune-boosting smoothie or a supplement company promoting pills with elderberry and citrus. Time-out, though. Immunity has a PR problem right now. The whole idea that you can power up your immunity in some quick-and-dirty
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5 Fat-burning Foods That Help Those Leading A Sedentary Lifestyle

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5 Fat-burning Foods That Help Those Leading A Sedentary Lifestyle To get rid of a sedentary lifestyle and work one's way towards a healthy one, it is important to also pay close attention to one's food. While exercising is a must, controlling and regulating one's diet with fat-burning foods is also important. There are many food items which not only help in burning fat but also increase the metabolism rate of the body as a whole. Here's a list of some fat-burning foods which are not only natural and healthy but also easily available:   Coffee Coffee is said to be not only a mood lifter but also helps in burning fat. According to researches conducted, the intake of caffeine increases the metabolic rate by 3–13% approximately depending on the person and the amount of caffeine consumed. One is advised to have around one to four cups of coffee a day to avoid other side effects of the product like insomnia and anxiousness.     Green tea Green tea is another one
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Running for Weight Loss?

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Running for Weight Loss? 10 Things to Consider Before Starting Out You put on battered old trainers, go out on a jog around the block and pace at what's comfortable because running to lose weight is as simple as putting one foot in front of the other. Right? Actually, no. Sorry to break it to you but there's more to running for weight loss than you might think, which is exactly where we come in. If you want to run off excess fat to reach a healthy body composition then stick with us. With everything, how fast you lose weight and where you lose it from varies from person to person based on body type, nutrition, genetics and the rest. There is no one formula for all. However, there are steps that you can take to maximise the results from your miles. ‘The only real way to know if running will help you lose weight is to try it,’ says Dr Charlie Seltzer, a weight-loss doctor and exercise physiologist. ‘Some people will introduce mini-sprints for 10 minutes, three times a wee
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4 Lies About Nutrition That Are Holding Back Your Weight Loss Efforts

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4 Lies About Nutrition That Are Holding Back Your Weight Loss Efforts 1 Big Fat Lie #1 You Can’t Add Muscle and Lose Weight Your muscles contribute to a hefty 20% of your metabolic rate, according to the International Journal of Obesity, while your fat mass uses up a mere 3% of your energy. That means adding muscle through strength-building exercises is crucial to staying lean. 2 Big Fat Lie #2 You Need to Swap Sat Fats For “Good” Fats “Most foods contain a mixture of both types,” says nutrition consultant Steve Grant. “It’s not one way or the other.” What’s more, the sat fat in grass-fed rib-eye contains roughly the same calories as the supposedly healthier salmon. Plus, feta weighs in lighter than nuts. 3 Big Fat Lie #3 Carbs Are the Enemy Oh, 2010 called, and it wants its meal plan back. Some people can t
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Coach Talk: A Healthy Diet Works Together With Exercise

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Coach Talk: A Healthy Diet Works Together With Exercise As we spend more time at home right now without access to the gym, following an exercise routine can be difficult. Even during this difficult time, our Fittest Loser contestants have an average of 3.6 pounds of weight loss per week. How are they doing this? Of course, they exercise daily with the equipment they have at home according to the recommendations of our trainers, but the most important thing is that they follow our diet, which makes them eat specifically to lose weight. Here are five tips that our Fittest Loser contestants are using to lose weight through this stay-at-home order. 1) Eat lean protein at every meal. Protein is needed to build and repair muscles and connective tissues. For those who constantly train hard, this macronutrient is even more important in helping build lean metabolic tissue. The American College of Sports Medicine recommends 0.5 to 0.8 grams of protein per pound of body weight.
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How to combat weight gain during the pandemic (beyond diet and exercise)

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When it comes to quarantine purchases, it's important to get organized, especially when it comes to eating enough fruits and vegetables (aim for five servings per day if you can). Buy a mix of fresh, frozen, and canned goods to last at least a week or more. Consume fresh products first and then move to frozen and canned. Rinse canned vegetables to reduce sodium, and be sure to eat fresh or frozen fruit daily, as the vitamin C content of canned fruits and vegetables, which is important for immune health, is lower than fresh or frozen. Chef Devin Alexander, who has maintained a 70-pound weight loss for decades, has some great tips for buying on a budget and managing quarantine cravings. When buying products, for example, unlike most other items, he suggested looking for the items on sale. Watermelon and berries go on sale in the summer because they are in season and therefore very abundant. It's also when they taste best, so you can make amazing desserts without the
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