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Grill Your Way to a Healthy 4th!

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Hello, dear friends! Yes, it has been a while since I’ve posted, and I apologize for that. I have been a frantic person lately trying to finish the renovations to our forever home in time for Jacqueline’s graduation party, which was this past weekend. I am relieved to say that all of that is over, it went without a hitch, and I am ready to get back to writing my blog again.

So, an important topic is our upcoming 4th of July holiday. I recently developed a recipe that would be PERFECT for the fabulous 4th; marinated and grilled sirloin steak. I just sort of stumbled upon the idea for this because I was buying meat from my favorite Royer farm at the Fishers farmers market and I thought, “I haven’t used sirloin because it’s a tougher cut of meat, but I know it’s flavorful so I want to see what I can do with it.” It was a challenge to myself which I always love, kind of like Chopped (that’s a cooking competition show on Food Network for those of you who have no idea what I’m talking about).

Here’s the good thing about sirloin, it’s a lean and nutritious cut of beef. It’s very high in protein, a 3 ounce portion has 25 grams of complete protein, meaning it contains all the essential amino acids. This macronutrient is essential for cell rebuilding, immune function, and muscle growth. Protein has a high satiety rating, ie it makes you feel full for a longer period of time. Sirloin is also low in calories; a 3 ounce portion has only 180 calories. Sirloin contains 33 percent of the RDA for niacin, 26 percent of B-12, 30 percent of selenium, 30 percent of zinc, and 19 percent of phosphorus. Selenium boosts the immune system and is important for thyroid function. Zinc is also an immune booster, and it helps with wound healing and cell production also. Phosphorus works in concert with calcium to strengthen bones and teeth, and it also helps to filter waste through the kidneys.

Another advantage to sirloin is that it is a relatively inexpensive cut of beef. It is around $6 per pound as compared to New York strip which is $9.50 per pound.

Now here’s the not so good thing about sirloin, it can be a very tough cut of meat unless it is prepared properly.  However, never fear my wonderful readers because I’m going to tell you my secret to tender sirloin every time. It involves preparing and cooking the meat in just the right way so that it turns out perfectly. Here we go!

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  • Prepare the marinade- This type of meat needs to be marinated for 24 hours in the fridge before cooking it. My marinade is very simple, 1 cup of Dale’s steak seasoning (can purchase in any grocery store), 1/2 cup extra virgin olive oil, 2 tablespoons herbs of your choice, 2 tablespoons minced garlic, 1 teaspoon of salt, 1 teaspoon red pepper flakes, and 1 teaspoons of red wine vinegar for approximately 3 pounds of sirloin. The acid in the vinegar helps break down the fibers in the meat, lending to a more tender steak, but too much and the meat can get mushy, so a little bit definitely goes a long way. FullSizeRender (180)
  • Dry the meat- After the sirloin sits in the marinade for 24 hours it will be super moist, and it needs to be dried so a good sear can be developed on the outside. Blot the meat with paper towels until the meat is dry.
  • Seasonings-Now more seasonings can be added to develop more flavor. I use 1 tablespoon dried herbs, 1/2 cup red wine, 1/3 cup extra virgin olive oil, 1 teaspoon garlic powder, and 1 teaspoon each salt and pepper. I rub the dried seasonings on the steaks, and then combine the wet ingredients to use on the steak as it cooks.
  • Grilling is the preferred cooking method- Here’s why: in order to develop the best flavor, you will need to use an extremely hot grill to sear the meat, followed by grilling at a moderate temperature to cook the meat. Instructions for grilling:
    • Turn all the burners on high and preheat with the lid closed for about 15 minutes.
    • Turn one burner down to medium.
    • Place the steak on the hot burner. Grill until well browned on one side for about 2-3 minutes. This is important to develop the crust. Flip the steaks and grill on other side for 2-3 minutes.
    • Move steaks over to cooler side of the grill. Put the lid down and grill for 5-6 minutes for rare meat, 6-7 minutes for medium rare, and 7-8 minutes for medium. DO NOT OVERCOOK THE MEAT. Overcooking leads to tough meat and remember all we did to try to make our meat tender? Let’s not blow it in the grilling phase!FullSizeRender (186)
  • Let it rest- It is important to allow the steak to rest before cutting so the juices settle back into the meat. Let rest for at least 5 minutes.
  • Cut the Steak- For maximum tenderness cut the sirloin against the grain. The grain is the direction that the muscle fibers are aligned. To cut against the grain means that if the grain runs left to right you would cut up and down, across but not parallel to the grain. Cutting through the fibers shortens them and makes it easier to chew through, since a lot of the hard work of breaking up the muscle fibers has already been done for you.

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Now comes the easy part- eat and enjoy! I served my sirloin with white cannellini and pinto beans (more vitamin B for us!), and a vinegar salad with cucumbers, tomatoes, red bell peppers, onions, and jalapeno peppers. We had grilled barbequed chicken thighs and beets too. Lots of protein and vegetables in this meal! Eating a meal like this abounding with healthy foods will help you live a life of vitality- with Valerie! 🙂

 

Colds or Flu? This is for you!

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Hello, my friends! Anyone feel like I do today? I have cold symptoms- runny nose, scratchy throat, aches, exhaustion, along with stomach virus symptoms as well. I won’t fill you in on those, just suffice to say I feel pretty miserable today! However, I’m planning to feel much better tomorrow because I have too many things to do to let this slow me down for long. How am I planning to feel better in one day, you ask? Good question, my wonderful readers! I am utilizing all of my home remedies, along with my healthy eating habits to make a (close to) full recovery. Then I thought that I probably have readers who are suffering right along side of me now who could use this advice to feel better too. Obviously check with your own physician before using these or any homeopathies or medications. I’m going to share my remedies with you so you can be up and running soon. Read on, here we go!

The strategy is 3 fold, first treat the immune system, second treat the symptoms, and third use food for minimization of symptoms and for comfort. I will discuss each area individually. I always try to choose the healthiest, most natural remedies that I can find to put in my body, because I feel it speeds up the healing time. Sometimes when using cold medicines, you can have more disturbing side effects than the symptoms you are trying to treat! So for me, natural is the best strategy, and that’s what I’m sharing with you today.

Love my Manuka honey!
Fourth Fave remedy right here!
The next most important cold remedy in my arsenal!
Transfer Factor is my family’s number one cold remedy!

First, to treat the immune system I utilize four really important products, Transfer Factor, Reboost (sometimes called oscillococcinum), 100% raw Manuka honey, and Imu-Max. All of these products help boost the immune system so that your body can heal itself. See my previous post entitled “Healing Cold Remedies” for more information about how to utilize these super amazing products.

https://vitalvaldecap.com/2014/10/24/healing-cold-remedies/

My favorite stomach remedy!
Mucolyxir is our fourth favorite remedy!
The kind of Manuka honey I currently have in my cabinet!
Last but not least!

Second, I treat my symptoms. Now, obviously it depends upon the symptom as to how it is treated. Right now I’m taking Cocculus compositum, which is a homeopathic, for my nausea and dizziness, nux vomica, also a homeopathic, for nausea, and Mucalyxir for my runny nose. If I had a stuffy nose I’d also take a nasal decongestant. The Manuka honey also helps the scratchy throat as well as the immune system so it does double duty! Follow the directions on the packaging for instructions about how to take these products. See my previous post entitled, “A Honey Of A Cure” for more info on one of my favorite natural remedies of all time, Manuka honey! You can get any of the products listed in number one and two at a good health food grocery store, as well as some wonderful organic fruits, vegetables, and proteins for number three.

https://vitalvaldecap.com/2014/09/05/a-honey-of-a-cure/

SOUP finished

Now on to the third phase of treatment, which is food. My main healthy food remedy for colds and the flu is chicken soup. I have a great recipe for chicken soup and you can see it in my past blog post entitled, “From Soup to Nuts, Soup’s Got It All!”

https://vitalvaldecap.com/2014/08/06/from-soup-to-nuts-soups-got-it-all/

Chicken soup is hot, which acts as a natural nasal decongestant, it’s full of chicken and vegetables, so it’s got protein and antioxidants that help with healing, and it’s gentle on the stomach for those with flu or stomach symptoms. It’s the thing I CRAVE when I am sick, and right now I’m definitely having a chicken soup craving. If you don’t have the energy to make your own, check out your local Vietnamese restaurant. I have one near my house called Sandra’s Rice and Noodles and they have really good chicken and rice soup. It’s almost as good as mine. 🙂 If you don’t have a Vietnamese restaurant near you, canned chicken soup has been found to be almost as good for you as homemade. Just make sure it’s organic and has minimal ingredients and processing.

EGGS2

Another food I really like when I’m sick is eggs. They are full of protein and vitamins so they help boost the immune system, and they’re pretty bland so they’re gentle on the tummy. I prefer scrambled or soft boiled eggs when I’m sick. I’ll make some scrambled eggs as soon as I am done writing. Read more about eggs in my post entitled, “An Eggceptional Protein!”

https://vitalvaldecap.com/2014/08/22/an-eggceptional-protein/

Gorgeous peppers- Peter would definitely want these, even before they’re pickled!
I heart broccoli!
The Prince, or Princess, of Vitamin C!

Of course vitamin C is critical to the immune system, so if you can tolerate it eat foods like red bell peppers, broccoli and kiwi. Read my previous post, “Beyond the Orange, Better Sources of C!” for more information. I won’t be eating those foods yet because my stomach is not ready for it. However, if yours feels good then go for it!

https://vitalvaldecap.com/2014/11/07/beyond-the-orange-better-sources-of-c/

Danz napping after her knee surgery- a very necessary nap!
Oh to be able to sleep like my children, and dogs!
Ahhhhhh, for an uninterrupted night of sleep!!
Still getting comfort from her dog, in this case our current Golden, Delilah!

Finally, and this isn’t a food source but something you definitely shouldn’t neglect, and that’s to get plenty of rest when you’re feeling flulike symptoms. As soon as I eat my scrambled eggs I’m going to lay down because rest allows the body to heal more quickly. See my blog post, “Nap Your Way To Success!” for more information about the healthy benefits of napping.

https://vitalvaldecap.com/2014/09/03/nap-your-way-to-success/

So when you’re feeling flulike symptoms make sure to first treat your immune system, second treat your symptoms, and third use healthy foods to minimize yucky cold and flu symptoms. And don’t forget to rest to let your body heal itself! Taking care of your symptoms as naturally as possible will allow you to live a life of vitality- with Valerie! 🙂

 

 

Dont Be A Turkey- Make Turkey Burgers!

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My juicy, yummy turkey burgers!

My juicy, yummy turkey burgers!

Here’s the thing my friends, my title might imply a popular misconception about turkey that I plan to clear up for you right now. That is the following, that ground turkey is better for you than ground beef. I am not going to fill my post with untruths, I am here to clear up the untruths for my wonderful, loyal readers. So, when I tell you to use ground turkey it’s not because it’s better for you per se. Turkey is a lean form of protein which is why it got the rep for being healthier than ground beef. Here’s the problem with that though, first of all, ground turkey BREAST is lower in fat than lean ground beef, but as I wrote in my past blog “Fat Doesn’t Make You Fat”, low fat is not necessarily a health benefit for us. Also, because ground turkey breast is low in fat it is also low in flavor and juiciness, so you have to add that back into the meat to make it taste good. Ground turkey usually contains a mix of turkey breast and dark meat, and usually has more fat than ground beef. Which as I told you earlier is not a bad thing for us, I’m just trying to lay out all the facts for you so you can be properly informed.

You might ask me at this point, “Then why are you telling us to use ground turkey to make turkey burgers?” Excellent question my amazing readers, you read my mind on this one! Here’s why.  When properly prepared they are light, juicy and flavorful- perfect for a spring meal. I’m going to walk you through the steps I used to make my delicious and juicy turkey burgers. Here we go!

Ingredients for making my turkey burgers!

Ingredients for making my turkey burgers!

My Flavorful, Juicy Turkey Burgers

First, the burger ingredients:

  • 2 lbs ground turkey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon gluten free bread crumbs
  • 1 tablespoon minced garlic
  • 2 small cans mild green chiles
  • 1 tablespoon Extra virgin olive oil
  • Salt and pepper to taste

Next, the toppings:

  • 1 avocado, sliced
  • A slice of Colby jack or pepper jack for each burger
  • 1 onion thinly sliced
  • 2 jalapenos, seeds and ribs removed
  • A few pieces of romaine lettuce
  • 2 tomatoes sliced
  • Gluten free buns

Finally, the aioli:

  • 2 tablespoons mayonnaise
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon garlic salt
  • Pepper to taste

Remember how I said the turkey burgers would be dry and tasteless unless we add in fat and flavor? Even more so for me because I was using ground turkey breast the day I made this recipe for my family (and for my readers too!). At Fresh Market where I shop they grind it up fresh for you, and all they had was turkey breast so I used what they had. It was even more of a challenge for me to make them moist and full of flavor, but I like a challenge so that worked for me!

Meat and ingredients combined by hand, and NOT over mixed!

Meat and ingredients combined by hand, and NOT over mixed!

So what you do first is take all of the ingredients for making the burgers, put them in a large bowl, and mix them together USING YOUR HANDS. Hands are the best way to mix meat to properly combine the ingredients. Here’s an important tip from me to you, DON’T OVER MIX YOUR BURGERS- NO MATTER WHAT MEAT YOU ARE USING- IT WILL MAKE YOUR BURGERS TOUGH. Yuck, who wants that?!! Then, form your burgers into the size you’d like them to be, and put a thumb sized indentation into the center of your burger. I saw that on one of Bobby Flay’s cooking shows on the Food Network. Putting an indentation into the center of the burger patty keeps the burger from puffing up in the middle. It really does stay flat that way- of course he knows what he’s talking about, he’s an Iron Chef!

In the pan and ready to be cooked!

In the pan and ready to be cooked!

Next either grill or fry your burgers until the centers just turn the lightest pink. During the last few minutes of cooking, add the cheese slices to the burgers and put a cover on the pan so the cheese melts. Then put them on a platter and cover them to let them rest.

Sautee onions and peppers in a pan until they're soft!

Sauté onions and peppers in a pan until they’re soft!

Now, add a half teaspoon of extra virgin olive oil to the turkey pan, add the onions and peppers, and sauté them until they’re soft and slightly browned. I pop the buns on top of the onions and peppers for the last few minutes to steam some flavor into the buns too. See, I’m always thinking about adding flavor!

Special turkey burger topping- easy and super good!

Special turkey burger topping- easy and super good!

While the onions and peppers are in the pan doing their thing, I prepare my aioli. It’s super easy, just add the mayo, Dijon, garlic salt and pepper to a bowl and combine. That was easy, wasn’t it?

Ready to eat!

Ready to eat!

Now the fun part, assemble the burgers! Spread the aioli on the buns, put a patty on the bottom bun, add the slices of avocado, onions, and peppers, and finish with sliced tomatoes and lettuce. I served the burgers with an old, secret family recipe for baked beans. That’s all there is to it! Obviously feel free to edit the ingredients based on your family’s tastes, but I promise they will be juicy and FULL of flavor. I love these burgers, not just because they taste good, but because they’re full of protein and vitamins. Try them and you’ll like them, I guarantee it! Meals like these will help you live a life of vitality- with Valerie!

Good night’s sleep? Don’t sell it cheap!

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Ahhhhhh, for an uninterrupted night of sleep!!

Ahhhhhh, for an uninterrupted night of sleep!!

I’ve been experiencing a few sleepless nights lately. You know those nights when you lie wide awake from 3 to 5 am, and then awaken feeling pretty tired in the morning? Those kinds of nights. Along with feeling tired the next day, I’ve also noticed a loss of concentration which is making the writing of this post much more difficult! So, I started thinking about the importance of a good night’s sleep and what I could do to help my readers (and myself) sleep better at night. This is what I came up with and I hope it helps you, and me!

According to a British study on Health.com, people who are sleep deprived, which is sleeping 5 hours or less per night, are at higher risk for high blood pressure and cardiovascular issues, as well as raising the risk for diabetes, alcoholism, depression, obesity and car accidents. And a study at the University of California-Berkeley determined that to be sleep deprived affects the area of your brain that controls your moods and concentration. I say true dat to that!

The question I wonder is why do we have trouble sleeping from time to time? There are numerous factors that affect ability to sleep. Now I know my college students would agree to the number one factor affecting sleep which is STRESS. If you’ve got a big presentation or test the next day, sleep might be difficult for you that night. Another thing that can disrupt sleep is extreme temperature fluctuations and environmental noise. You know how you can be sleeping and then the room becomes uncomfortably warm or cold and you can’t sleep? I’ve definitely experienced that in my life. Or, you’re sleeping in a hotel room with a noisy air conditioning system and once you awaken you can’t get back to sleep? Yep, that’s happened to me too. Changing work schedule or jet lag can also disrupt your sleep. An additional reason, and the one I think affecting me right now, is hormonal changes due to PMS, menstruation, pregnancy, or menopause (that’s my issue). Yuck!

Oh to be able to sleep like my children, and dogs!

Oh to be able to sleep like my children, and dogs!

So what can you do about this? First, sleep experts recommend establishing a consistent bedtime routine. This is one of the most important factors in sleeping well. That means taking a warm bath before bed, or doing yoga or meditation too. Anything that says to your brain, “relax and get ready for bed” is key here. The next thing is to try to go to bed at the same time every night, and get up at the same time in the morning. This includes weekends too, which isn’t difficult for me because I have my “furry alarm clocks” to awaken me between 7:00-7:30 every morning regardless of the day. Another key factor is to get enough exercise during the day. The more physically active you are, the better you’ll sleep because of the energy you’ve expended. Just don’t exercise too close to bedtime or it could keep you awake at night.

The next key to a good night’s sleep is to cut back on the caffeine, especially in the evening. I can’t drink coffee after dinner or it will keep me awake at night. Definitely not what I want! Limiting alcohol intake can help you sleep better at night too, did you hear that college students? 🙂 Oh and don’t watch tv or do your work on your bed, the bed should be only for sleeping and other relaxing activities. I like to read a “just for fun” book on my kindle to fall asleep, that’s not the time for a weighty political biography. Avoid big meals late in the evening because that can also disrupt your sleep.

The experts say that if you can’t fall asleep within thirty minutes of getting into bed, leave your bed and go do something relaxing until you feel sleepy. Then go back to bed instead of lying there tossing and turning half the night. Another tip is to do what my dad does and get a “white noise” device to block out environmental noises that can disrupt sleep. Here’s another great tip, one way to prevent insomnia is to TAKE A NAP! Yes, I know that doesn’t seem to make sense, especially to my sister, but as I said in my previous post “Nap your way to success”, a short (10 to 20 minutes) nap lying down in a darkened room can help you sleep better at night. I’m definitely going to be doing that this afternoon! Spending time outside is another way to sleep better at night, because exposing yourself to natural light sets your natural rhythms which helps you sleep.

Jac taking a selfie with a sleeping Danielle!

Jac taking a selfie with a sleeping Danielle!

Also, dim the lights for up to an hour before you go to sleep at night. We do this while we are watching tv in the family room before we go to bed. It definitely helps us relax. Last, don’t obsess about not being able to sleep. Remember I said that the biggest reason for insomnia is stress, and the more we worry about falling asleep the more it stresses us so we have trouble falling asleep because of it.

There are natural sleep remedies that I feel are very helpful. Valerian is an herb that has a natural sedative effect and can be found in standardized extracts in health food stores. Melatonin is a hormone that regulates the wake/sleep cycle and other biorhythms. It can also be found at health food stores (and in my refrigerator!). It really helps to restore sleep patterns. Supplements that can be helpful are magnesium and calcium which are sleep boosters, especially when taken together. I take a supplement called Cal Mag + by American Biologics, which contains calcium, magnesium and other helpful minerals. I take two before bed, which helps with sleep. L-theanine is an amino acid that comes from green tea and helps keep you calmly alert during the day and more deeply asleep at night. Green tea doesn’t contain enough to boost REM cycles, you need to take a supplement that contains PURE L-theanine and follow the directions on the bottle. I’ve said it before, PLEASE DON’T BUY YOUR SUPPLEMENTS AT A GROCERY STORE OR BIG BOX STORE. Only purchase from a health food store or REPUTABLE pharmacy. Also, aromatherapy can be helpful for sleep and calm, especially lavender. Spritz REAL lavender spray on your pillow before bed, or purchase a lavender filled pillow.

So that’s how to have a good, healthy night’s sleep. I’m going to practice what I’m preaching starting today to make sure my sleep improves. If you’ve got a healthy sleep tip, please feel free to share it with me, or if you try some of mine, let me know if it helps you to sleep better. When you’re well rested it will help you to live a life of vitality- like Valerie!

 

 

 

HEALING Cold Remedies!

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We’ve enter the cold and flu season again, haven’t we? Both Jacqueline and Danielle have been sick lately and this morning I awakened with a stuffy nose and sore throat- yuck! I thought it was timely for me to add a post about HEALING cold remedies. I say healing cold remedies because so many products on the market that are supposedly cold remedies are filled with chemicals and lots of ingredients that are not good for you and could actually make you feel worse than you already do! I remember I used to take Nyquil when I was a teenager. I woke up in the middle of the night the last time I took it, and my heart was pounding, I felt DRUGGED, I couldn’t sleep but I was so tired! I felt worse than before I went to bed. When I read the list of ingredients in Nyquil I was HORRIFIED, and I realized why I felt so drugged. There were so many different medications contained in it and they were all interacting in my body. However, when you are sneezing, coughing, and have a sore throat you need to manage your symptoms so you aren’t so miserable while your immune system is healing. With that in mind, I want to share our family’s go-to cold remedies that are not filled with chemicals and support our bodies while fighting off the viruses we get from time to time. Of course, please consult your trusted physician before taking anything, and if you’re really sick call 911 without hesitation. These products are listed in order of importance.

Transfer Factor is my family's number one cold remedy!

Transfer Factor is my family’s number one cold remedy!

1. Transfer Factor- This product supports the immune system with all natural ingredients. It is the absolute best immune system support out there and it is so powerful it deserves it’s own blog post! I take 4 of them three times a day as soon as I feel a virus coming on and often I never even have any cold symptoms at all. It works so well! You can get this product online.

The next most important cold remedy in my arsenal!

The next most important cold remedy in my arsenal!

2. Oscillococcinum- Hard name to pronounce but wow does it work! It is a homeopathic and can be purchased at a health food grocery store. As the box says it helps eliminate body aches, headache, fever, chills and fatigue. I sent Danielle to the health food store on Wednesday to buy a box of this product and today she is feeling much, much better. You take it four times a day and I recommend you take it as often as you can. It makes a huge difference!

Fourth Fave remedy right here!

Third fave remedy right here!

3. Imu-Max- Now don’t be confused, this is a children’s product, but it REALLY helps support the immune system of anyone at any age while healing. It is an alcohol free, great tasting syrup, consisting of Echinacea and Bee Propolis. Echinacea is an herb that has been used for many years to fight colds and their symptoms. Bee Propolis is collected from bees and has antimicrobial activity. It’s really effective for upper respiratory symptoms, and we use it as a cough syrup. It is wonderful! Can be purchased at health food store.

Mucolyxir is our fourth favorite remedy!

Mucolyxir is our fourth favorite remedy!

4. Mucolyxir- It actually contains wild Pacific Salmon DNA that helps balance mucus levels. You only use a few little drops of this and after I took it this morning, I am not stuffy nosed anymore! It’s all natural and again it really works. This product can be purchased online.

Xlear is #5!

Xlear is #5!

5. Xlear- One of my long time faves! It’s an all natural nasal spray and has xylitol in it which clears and moisturizes the nasal passages. You can get this one almost anywhere now, and can be used on people of any age. So helpful for a stuffy nose caused by viruses or allergies. Love!

Love my Manuka honey!

Love my Manuka honey!

6. Manuka Honey- I’ve written an entire post about this so I’m not going to go into this one in too much detail. Manuka honey is honey made from bees in New Zealand that pollinate the Manuka bush. It has very special antibacterial and antiviral properties and I take a teaspoon of it three times a day whenever I feel a cold coming on. I let it melt down my throat to soothe my sore throat and help calm my cough. It is so effective! I also took this wonderful honey this morning, now I have no cold symptoms at all! Yay for me!

Love me some Sambucol!

Love me some Sambucol!

7. Sambucol- This product is a black elderberry syrup that tastes really awesome and helps to support the immune system naturally. I ran out of it so I didn’t take it this morning which is a bummer. I’m making a trip to Whole Foods this afternoon to stock up on this and other products we’ve run out of! I highly recommend it for it’s immune boosting properties and it’s interesting black elderberry syrup flavor!

Love me some Emergen-C!

Love me some Emergen-C!

Another great Vitamin C product!

Another great Vitamin C product!

 

 

 

 

 

 

 

 

8. Vitamin C products- I take both Emergen-C packets and Zand Orange C herbal lozenges the second I feel a cold coming on. I actually keep the lozenges in my purse during cold and flu season and suck on at least one every day. They are all natural and taste really good. I put the Emergen-C packet in water and drink it. Vitamin C is well known to help boost the immune system. Don’t buy vitamin C products that contain sugar or other unhealthy additives. I buy the Zand product at a health food store, but Emergen-C can be purchased almost anywhere these days.

Last but not least!

Last but not least!

 

9. Decongestant- You may be surprised that I included an over the counter decongestant in my list of healing cold remedies, and here’s why. Sometimes when my nose is SO STUFFY THAT I CANT BREATHE OUT OF IT OR EVEN SLEEP AT NIGHT, a decongestant can provide much needed relief. I only take 1/2 tablet and I make sure I don’t buy one that has all kinds of other ingredients in it that I don’t need. It can really help me sleep and sleep is the most important thing I can do to help myself heal.

So there’s my list of healing cold remedies. Now remember, I’m not a doctor and I don’t even play one on tv, but I am a lifestyle coach, a proponent of healthy living, and I’ve done my homework on this. I’d advise you to do your homework too and look into natural alternatives to not just cold remedies, but every other kind of remedy. I’ll write about more of them on my blog soon. Make sure to drink a lot of water when you’re sick, wash your hands, and get as much rest as you can. Refer to my earlier post for my chicken soup recipe. Research has shown that chicken soup has healing properties! Let others pamper you too, you deserve it! Let me know what your healthy remedies are and I hope you’ll try some of mine. They’ll help you live a life of vitality- like Valerie!

 

 

Sitting is the new smoking!

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Cozy nights in front of the fire, Chewie sleeping, normal winter nights in my family!

Cozy nights in front of the fire, Chewie sleeping, normal winter nights in my family!

I know that fall is coming and the weather is getting cooler, especially lately in Indiana. Soon it will be time for cozy nights in front of a roaring fire sipping hot chocolate (or wine!). This is a real Norman Rockwell moment, isn’t it? Well, all of those cozy evenings with cooler weather means more time sitting inside the house, and I’m emphasizing the sitting part. What I’ve learned is that sitting is not good for you. In fact, I’ll just say it, sitting is bad for you, like hazardous to your health bad for you! Read on for more info about sitting and what you can do to counteract the dangers of sitting.

Sitting around, watching TV- can actually be HAZARDOUS to your health!!

Sitting around, watching TV- can actually be HAZARDOUS to your health!!

Now I’ll be the first to say that I love a good sit! Relaxing with my family and watching a movie is one of my favorite things to do. I am also an avid reader so I like to curl up with a good book and have a nice, long reading session. So when I say that sitting is bad for you I want you to know that I love sitting, but I have changed my sitting behavior as a result of what I’ve been reading about the dangers of sitting. Dr. Mercola references a study in which the results concluded that adults who spend an average of 6 hours in front of the TV per day cut their life expectancy by almost 5 years, compared to people who don’t watch TV. Another study found that people who sit for longest periods of time are twice as likely to have diabetes or heart disease, compared to people who sit only for short periods of time. Here’s the important thing and the thing that really changed my sitting habits, EVEN FOR THOSE WHO ARE ACTIVE (and I’d call myself an active individual), SITTING FOR LONG STRETCHES IS A RISK FACTOR FOR DIABETES, CARDIOVASCULAR DISEASE AND KIDNEY DISEASE. This is true even if you exercise regularly. So, in conclusion, it really doesn’t matter how much you workout, if you sit too long it negates all the positive benefits of your exercise.

Too much sitting can decrease your life expectancy by almost 5 years!

Too much sitting can decrease your life expectancy by almost 5 years!

So why is sitting so bad for you? When you sit, the lack of muscle contraction decreases blood flow through your body, reducing the efficiency of your body systems. If you think about it, even if you exercise for 30 minutes to an hour a day and you sleep for 8, that still leaves 15- 15 1/2 hours a day- your non-exercise wakeful time. If most of that time is spent sitting you’ve got a major problem on your hands. Seniors are particularly vulnerable and need to make an effort to move more (Hear that Mama?!!). In another study Mercola sited that seniors who moved a lot during the day suffered fewer heart-related problems, suffered fewer strokes and heart attacks, were least likely to die, had less depression, less dementia, less cancer, less diabetes, and had low risk profiles overall.

With all of this compelling evidence that sitting is very bad for you presented, what can we do to live a healthy life? It’s a very easy solution- STAND UP! Another study was sited that found regularly standing up from a sitting position is more effective than WALKING. It’s because when you stand up your change in posture acts against gravity which is beneficial to your body, as does moving in any way. Sitting, because it’s low gravity, causes your body to deteriorate at a far more rapid pace than standing.

This is what I'm doing right now as I write my blog- I'm standing!

This is what I’m doing right now as I write my blog- I’m standing!

Now you might say, “How can I stand? I work at a desk all day?” Great questions and here is the answer: STAND UP WHILE YOU WORK. I’m standing right now as I work on my blog post as I frequently do. My kitchen island is the perfect height for me to stand and use my laptop.

An example of a standing desk.

An example of a standing desk.

Your next objection might be, “I don’t have a kitchen counter to stand at while I’m working and it will hurt my back to lean down to my desk.” I totally agree but they have these really cool standing desks. I first heard about them years ago because my dad has a bad back. He had to get a standing desk because he couldn’t sit for too long without hurting his back. However, now they’re all the rage and it should be fairly easy to get one.

This is what I do at 10 minute intervals while watching TV!

This is what I do at 10 minute intervals while watching TV!

But what about when you’re watching tv? A standing desk won’t help you then right? Here’s what I do. I set my phone alarm to go off at 15 minute intervals while I’m watching TV or reading and then I don’t just stand up but I do 5 jump squats while standing. Then I sit down and enjoy my program or book for another 15 minutes. I do the jump squats because it is better to exercise my body while standing to achieve the optimal benefits. Sometimes I’ll jog in place or do regular squats to change it up. Mercola calls this intermittent movement and says you need to do this 35 TIMES PER DAY. That doesn’t mean you can stand up 35 times in a row and then sit for the rest of the day, it has to be spaced evenly throughout your waking hours.

Cool treadmill desk!

Cool treadmill desk!

On that same note, instead of getting a standing desk, get a treadmill desk. I saw it on Good Morning America this week. One of the correspondents on the show got one of these and lost 25 pounds by using it during the day. I know they’re a little pricey, approximately $1500, but what price will you pay for your sitting induced bad health?!! Doctors appointments, medications, tests, etc, etc, etc… Cha Ching!!! To conclude this post, sitting is hazardous to your health and to counteract the ill effects of sitting you need to STAND UP AND MOVE, at least 35 times throughout the day like I do! Do this and you will live a life of vitality- like Valerie!

 

 

Nap your way to success!

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Jac caught me napping while she was packing to leave for school!

Jac caught me and my dogs napping while she was packing to leave for school!

Now I can tell you that my sister will not like this post, so Paula I apologize for the topic I am about to discuss. I am going to talk about napping, not children’s naps but real adult nap time. The reason this post is relevant for me is that I went on a whirlwind long Labor Day weekend, traveling from Las Vegas back to Indianapolis, to Lafayette then back to Indianapolis, and finally to Chicago and back to Indianapolis. I had a great time and did many fun things but when I came home I was EXHAUSTED.

I don’t know about you but I feel guilty when I’m tired. I think about all of the things I need to do and say to myself, “Why are you such a wuss that you are so tired? Keep going!” But I’ll tell you, I like to nap but I’ve always felt guilty about it. I don’t nap that often, maybe once a month, but when I finally allow myself a nap I love it and I feel so much better after I awaken. However, I still feel guilty, like I’m a lazy slug so I never admit that I nap. My sister is very anti-nap which is why I began my post that way. I think many people equate naps with laziness and my sister isn’t alone in that sentiment. So in my usual myth-busting way I am here to tell you that NAPS ARE GOOD FOR YOU! Well, actually naps can be problematic under certain conditions which I’ll discuss also. As long as you wait to nap until you finish reading my post I’ll share what I’ve discovered with you. Here we go!

 

I returned the favor with a picture of Jac sleeping while she should be packing!

I returned the favor with a picture of Jac sleeping while she should be packing!

Napping has many benefits which include reduced fatigue, increased feeling of relaxation, improved mood, increased alertness, improved reaction time, better memory, less confusion, and fewer accidents and mistakes. These things are all great but the benefits will only be achieved when the following conditions are met. First, keep naps of a short duration, no more than 10-30 minutes. If you nap longer you’ll feel groggy and sluggish. Second, nap in the afternoon, optimally around 2 or 3 pm. That’s when the post lunch sleepiness occurs and a time when people typically feel less alert. Also, if you take a nap at this time of day it’s least likely to interfere with your sleep at night which is really important. Third, create a restful environment, a quiet, dark place with a comfortable room temperature and no distractions is best for a good, quality nap. Last, give yourself a few minutes after awakening from your nap to wake up before going back to your daily activities, especially if you need to have a quick response during those activities. We don’t want any accidents to happen while you’re awakening!

Danz napping after her knee surgery- a very necessary nap!

Danz napping after her knee surgery- a very necessary nap!

When shouldn’t you nap? There are certain conditions under which a nap is not advised. If you are an insomniac, and have difficulty sleeping at night, then napping is not recommended because napping during the day could make your ability to sleep even worse at night. Also, if you suffer from depression napping is not a good idea. Napping during the day could worsen depression symptoms. In addition, the sudden need to nap could be a symptom of a underlying disease or problem so make sure you get that checked out by a trusted physician if it happens consistently and you can’t determine the reason for it.

I don’t suffer from anything other than plan old busy life syndrome so I’m going to indulge in a nap when I need it and know that if I take a short nap in the afternoon under restful conditions and give myself a bit of time when I awaken before doing something that needs my utmost attention then I’ll be just fine. So nappers of the world, know that you’re doing something healthy for your body and soul, that allows you to live a life of vitality- like Valerie!

The times they are a changing!

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Hi Vitality with Valerie readers! This will be slightly different than my other posts because I’m going through a time of transition in my life. My youngest daughter is graduating from high school this weekend and I’m hosting her graduation open house. This is a very challenging time for me because I am extremely close to both of my daughters, and when they leave for college this August it will be the first time that I will have neither of my daughters at home with me in 20 years! I define myself primarily as Mom and to have both of my little birdies leave the nest is emotional for me.

My babies many years ago!

My babies many years ago!

The reason I’m posting about this is that we all go through times of transition and change in our lives, and this can be very difficult and stressful. Stress is debilitating for us physiologically. Studies have shown that stress can weaken your immune system, cause lack of sleep, lead to inflammation in your body (which can cause things like migraines and rheumatoid arthritis), can lead to substance abuse, weight gain, infertility, and gastrointestinal issues. Yuck! Who wants any of that?!

Well, the good thing is that we can counteract the effects of stress with some simple steps. This week has been very hectic and busy for me with party planning and helping my daughter with everything she needs to get through the graduation. At times I have felt very stressed and anxious, however I have utilized some important steps to overcome the stress and anxiety.

1. Down time- When I’m stressed my morning meditation time is more important than ever, even though sometimes I am tempted to skip it and use the 30 minutes to do something else that needs to be done. However, when I’m stressed that is when I need my calm, peaceful time even more so I make sure to fit it in, even if it’s only 5 minutes. As I’ve said before, whatever brings you a sense of peace and tranquility is essential to mental and physical wellbeing, so make sure you do that especially when stressed.

2. Ask for help- This is the most difficult one for me. I have a hard time asking for help and I suspect many of you feel the same way. It’s important to ask your partner, children, family members, and friends for help so that you don’t have to do everything yourself. I’ve done that this week and I have found that everyone is more than willing to help when I’ve asked them.

3. Exercise- This is another critically important component to relieving stress. Regular exercise is crucial in stress reduction among other benefits. Again, when I’m busy I am tempted to skip my exercise time in order to squeeze in other things. However, those to do list items will always be there and if I exercise I’ll feel better about tackling them. I usually exercise for 45-50 minutes per day, but this week since I’ve been so busy I have only gotten in 30 minutes, and one day I just walked my dogs for 20 minutes. I am fine with that because I know when things slow down a little I will go back to my regular workout time, and I’m proud of myself for getting a workout in when I have so much to do.

4. Rest- When I’m stressed I make sure to get enough sleep. I’ve been awakening earlier this week, around 5:30 or 6 am which is horrendously early but my brain starts working and I can’t sleep anymore. I’ve countered that by falling asleep a little earlier, around 10, because I need at least 7 hours of sleep or I’m not fit to be around! I feel like I have enough energy to get through the day so this is working for me.

My babies all grown up, where does the time go?!

My babies all grown up, where does the time go?!

Wish me luck in getting through this weekend and the transition time ahead of me this summer! If you have any other tips for dealing with stress that work for you, please feel free to post them here. Again, thank you for reading this, and good luck with your stressful situations!

Valerie