As concerns about the economy continue to mount, money-saving strategies take center stage. People who once paid premium prices for private gym memberships and personal trainers are now seeking budget-friendly alternatives. Fortunately, many exist. From not-for-profit gyms to exercising at home or outdoors, frugal fitness opportunities abound.
Not-For-Profit Fitness Centers
Gym memberships at not-for-profit organizations like the YWCA and YMCA are usually much less expensive than those at for-profit fitness centers. Many offer options to fit any budget, from yearly or monthly memberships to day passes and single classes. Financial assistance may also be available for those who qualify.
Facilities, classes and programs at the “Y” vary by branch but many are comparable to more expensive private gyms. Fitness centers usually include free weights, resistance equipment and exercise machines like treadmills, stair steppers, elliptical trainers and stationary bicycles. Most have group exercise classes as well, such as spinning, yoga, pilates, aqua exercise, step and dance-based fitness classes. Some branches offer martial arts instruction, racquetball and squash courts, swimming pools, whirlpools, saunas, steam rooms, indoor running tracks, basketball courts and a complimentary orientation session with a personal trainer for new members. Many have programs tailored to children, teens, pregnant women, adults and seniors. Amenities like sundecks, coat checks, juice bars, complimentary towels, and laundry and spa services may be missing, but the savings can be substantial. To find a local Y near you, visit www.ywca.org or www.ymca.net.
City parks and recreation programs may also offer indoor fitness facilities at reduced rates. The New York City Department of Parks and Recreation offers a standard gym membership for only fifty dollars per year, and membership at centers with indoor pools for seventy-five dollars per year. Starting at age fifty-five, seniors pay only ten dollars annually and youth under the age of eighteen receive free membership. For more information, visit www.nycgovparks.org/facilities/recreationcenters. Several centers are available in each borough.
The Great Outdoors
Find free exercise opportunities in parks and other open spaces. Facilities can include baseball diamonds, soccer fields, disc golf courses, running tracks, hiking trails, paths for walking and in-line skating, and tennis, volleyball and basketball courts. Some offer seasonal facilities like swimming pools and beaches, kayak and canoe rentals, ice-skating rinks and trails for cross country skiing and snow-shoeing. Free fitness classes, after school athletics and instructional sports clinics may also be available. Contact your local city and state parks to learn about options near you. For information about activities, facilities and programs in parks across New York City, visit www.nycgovparks.org.
You can also get creative and make the park your gym. Design your own workout for free using equipment commonly found in parks and playgrounds. Do pull-ups on the uneven bars to strengthen arms. Hang from the monkey bars, tighten your core (torso) muscles and lift your knees toward your chest to strengthen abdominal muscles. Do push-ups on park benches or lower your body off the seats for tricep dips. Use any open space to perform lunges and squats. Find a patch of soft green grass to do abdominal crunches, practice yoga or stretch muscles after you work out.
When exercising outside, it is especially important to stay hydrated. Unless your doctor tells you otherwise, drink an extra sixteen ounces of water an hour or two before physical activity and bring plenty of water with you to drink during your workout. During warm months, avoid the hottest part of the day and wear sunscreen on exposed skin.
Home Exercise Equipment
With minimal investment, you can get a great workout at home. Exercise programs exist for every fitness level and interest. Whether you want to learn yoga or follow an advanced step routine, they can be a good source of motivation and instruction. Look for programs on television and DVD. Recorded materials may even be available at your local library free of charge.
Other inexpensive essentials include resistance bands and jump ropes. Jumping rope adds an aerobic component to your workout and improves balance and coordination. Because it is a weight-bearing exercise, it can strengthen bones as well. Resistance bands can be used to stretch and strengthen muscles in all areas of the body. They can even be utilized to mimic exercises that are traditionally done using resistance machines or free weights, like bicep curls, tricep extension, chest press, lunges and squats. Resistance bands and jump ropes are small and portable, making them perfect for travel. Bring them with you when you workout in the park or take trips away from home.
Activities of Daily Living
Take more time to do the active things you need to do daily. If you take public transportation, get off the bus or subway a stop or two early and walk the rest of the way to your destination. If you drive, park your vehicle further away, either a few blocks down the street or at the back of the parking lot. Take the stairs instead of the elevator and run errands by walking whenever you can. Instead of taking the dog out for a short bathroom break, walk your pet for a half hour or more at least once each day. If you have outdoor space, plant a garden or expand the one you have. Physical activity is just one benefit; free organic food is another.
Permission From Your Doctor
Before starting any new exercise, get permission from your doctor. Also consider scheduling a session or two with a personal trainer to develop a fitness program tailored to your ability, needs and goals. Learn the exercises from an expert so you know how to do them correctly, reducing your risk of strain and injury, and then perform them on your own. For most people, this one-time initial investment will be well worth the cost.
The Seafood Dilemma
Seafood has long been considered an essential element in healthy diets. Population studies have shown that people who eat fish regularly live longer and have lower incidences of chronic disease than those who do not. Research studies confirm the health benefits of omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which are only found in fish and seafood. However, reports of contamination with toxic compounds and environmental damage from flawed fishing practices leave some skeptical. Can the benefits of eating fish and seafood outweigh the risks?
Health Effects
The essential omega-3 fats in fish and seafood have been found to protect against cancer and heart disease. They can reduce inflammation in the body, improve cholesterol levels, and reduce the likelihood of blood clot formation. Fish fats play important roles in the prevention of heart attack, stroke, cancer and autoimmune inflammatory conditions like rheumatoid arthritis and systemic lupus erythematosus. They may also improve chronic conditions such as insulin resistance, coronary artery disease, high blood pressure, atherosclerosis, diabetes, PMS, memory loss and depression.
DHA and EPA are essential to our diet because our bodies cannot make them. Alpha-linoleic acid (ALA) is a precursor found in flax seeds, walnuts, hemp seeds, purslane and soy. It can be converted into DHA and EPA inside the body, but the conversion process is not efficient. Some experts estimate that less than one percent of ALA is converted into these healthy omega-3 fats. Furthermore, conversion becomes less efficient as we age. This puts elderly individuals who do not eat seafood at higher risk of DHA and EPA deficiency at a time when support for neurological and cardiovascular systems is more important than ever.
Despite the numerous benefits of eating fish and seafood, health concerns exist as well. Studies have shown that some species are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics, insecticides and pesticides. A 2004 study published in Science compared wild salmon to farm-raised salmon from across Europe and North and South America. Researchers found that the farm-raised fish had much higher concentrations of cancer-causing contaminants, including PCBs, dioxins and insecticides dieldrin and toxaphene. Given the increased risk for cancer, many experts advise limiting consumption of farm-raised salmon to one meal per month or less. I recommend avoiding it all together.
Cancer isn’t the only risk associated with eating contaminated fish. Toxins in fish have also been associated with problems in neurological, reproductive, endocrine and immune systems. Mercury can be especially dangerous for pregnant women because it is damaging to fetuses, impairing brain and nervous system development. Problems with memory, cognitive thinking, learning, language, visual and fine motor skills have been associated with exposure to mercury in utero. Symptoms in adults include problems with peripheral vision, sensation, muscle coordination, speech and hearing.
Environmental Damage
As global demand for fish and seafood continues to grow, wild fisheries are becoming depleted and fishing practices contribute to environmental problems. Bottom trawling and dragging dredge nets damage delicate sea and ocean floors. Once compromised, it can take centuries for the coral, animals and plants to return. Also, animals like seals, sea turtles, dolphins, whales and seabirds are caught unintentionally and discarded (dead or dying). The Monterey Bay Aquarium estimates that for every pound of shrimp caught in a trawl net, between two and ten pounds of other animals are harvested unnecessarily as bycatch. Alternative fishing practices such as hook-and-line fishing, trap fishing and longlining are much less damaging to the environment and other animals.
Fish farming has helped supply the increasing demand for seafood and taken pressure off wild fisheries, but aquaculture poses problems for the environment. Like other confined animal feeding operations, fish farms generate excessive amounts of waste and animals are treated with chemical agents to increase growth and control infections. Surrounding waters become polluted with fish feces, food waste, antibiotics, insecticides and pesticides. This promotes the growth of oxygen-depleting microorganisms, upsets ecosystems and threatens wild populations.
Two exceptions exist. Bivalve farms can be used to clean costal bays and estuaries by filtering farm runoff and preventing algae overgrowth. Rainbow trout aquaculture has a low impact on the environment, and nutritionally, this fish is a very good source of omega-3 fats.
Good Choices
When chosen carefully, fish and seafood can be part of a healthy diet and a sustainable future. Two general rules apply when it comes to selecting healthy and sustainable seafood. First, find species high in DHA and EPA. These usually include oily fish that live in cold water, such as salmon, halibut, herring, sardines and anchovies. Second, eat low on the food chain. Avoid large fish that eat other fish – like tuna, swordfish, marlin and shark – because these predators accumulate higher concentrations of toxic compounds than smaller fish.
The most healthful and most sustainable fish and seafood choices currently include anchovies, wild-caught Alaskan salmon, wild-caught Pacific halibut, wild-caught Atlantic herring and sardines, wild-caught black sea bass, farm-raised rainbow trout, wild-caught pink shrimp (also known as northern shrimp), wild caught spot prawn, diver-caught sea scallops, and farm-raised or wild-caught clams such as steamers, littlenecks, longnecks and cockles.
However, good and bad choices can vary by geographical area. To search for the best choices in your region, visit the website of Monterey Bay Aquarium’s Seafood Watch program. Seafood Watch is a good resource for the most current information and advisories on toxic contaminants and environmental issues, including how fish are harvested. Visit their website to browse the seafood guides and download phone apps or printable pocket versions.
Supplementation
If good seafood is hard to find, or if certain health conditions call for more concentrated consumption, fish oil supplements offer an alternative. Because many toxic compounds are fat-soluble, the purity of fish oil is very important. Companies that produce fish oil supplements should test their products for contaminants and make this information available to consumers. Many good brands exist, but Nordic Naturals stands out because they are committed to using only sustainable sources of fish. Before you take fish oil or any other new supplement, talk to your doctor about whether it is a good choice for you, and ask about an appropriate dosage.
Health Effects
The essential omega-3 fats in fish and seafood have been found to protect against cancer and heart disease. They can reduce inflammation in the body, improve cholesterol levels, and reduce the likelihood of blood clot formation. Fish fats play important roles in the prevention of heart attack, stroke, cancer and autoimmune inflammatory conditions like rheumatoid arthritis and systemic lupus erythematosus. They may also improve chronic conditions such as insulin resistance, coronary artery disease, high blood pressure, atherosclerosis, diabetes, PMS, memory loss and depression.
DHA and EPA are essential to our diet because our bodies cannot make them. Alpha-linoleic acid (ALA) is a precursor found in flax seeds, walnuts, hemp seeds, purslane and soy. It can be converted into DHA and EPA inside the body, but the conversion process is not efficient. Some experts estimate that less than one percent of ALA is converted into these healthy omega-3 fats. Furthermore, conversion becomes less efficient as we age. This puts elderly individuals who do not eat seafood at higher risk of DHA and EPA deficiency at a time when support for neurological and cardiovascular systems is more important than ever.
Despite the numerous benefits of eating fish and seafood, health concerns exist as well. Studies have shown that some species are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics, insecticides and pesticides. A 2004 study published in Science compared wild salmon to farm-raised salmon from across Europe and North and South America. Researchers found that the farm-raised fish had much higher concentrations of cancer-causing contaminants, including PCBs, dioxins and insecticides dieldrin and toxaphene. Given the increased risk for cancer, many experts advise limiting consumption of farm-raised salmon to one meal per month or less. I recommend avoiding it all together.
Cancer isn’t the only risk associated with eating contaminated fish. Toxins in fish have also been associated with problems in neurological, reproductive, endocrine and immune systems. Mercury can be especially dangerous for pregnant women because it is damaging to fetuses, impairing brain and nervous system development. Problems with memory, cognitive thinking, learning, language, visual and fine motor skills have been associated with exposure to mercury in utero. Symptoms in adults include problems with peripheral vision, sensation, muscle coordination, speech and hearing.
Environmental Damage
As global demand for fish and seafood continues to grow, wild fisheries are becoming depleted and fishing practices contribute to environmental problems. Bottom trawling and dragging dredge nets damage delicate sea and ocean floors. Once compromised, it can take centuries for the coral, animals and plants to return. Also, animals like seals, sea turtles, dolphins, whales and seabirds are caught unintentionally and discarded (dead or dying). The Monterey Bay Aquarium estimates that for every pound of shrimp caught in a trawl net, between two and ten pounds of other animals are harvested unnecessarily as bycatch. Alternative fishing practices such as hook-and-line fishing, trap fishing and longlining are much less damaging to the environment and other animals.
Fish farming has helped supply the increasing demand for seafood and taken pressure off wild fisheries, but aquaculture poses problems for the environment. Like other confined animal feeding operations, fish farms generate excessive amounts of waste and animals are treated with chemical agents to increase growth and control infections. Surrounding waters become polluted with fish feces, food waste, antibiotics, insecticides and pesticides. This promotes the growth of oxygen-depleting microorganisms, upsets ecosystems and threatens wild populations.
Two exceptions exist. Bivalve farms can be used to clean costal bays and estuaries by filtering farm runoff and preventing algae overgrowth. Rainbow trout aquaculture has a low impact on the environment, and nutritionally, this fish is a very good source of omega-3 fats.
Good Choices
When chosen carefully, fish and seafood can be part of a healthy diet and a sustainable future. Two general rules apply when it comes to selecting healthy and sustainable seafood. First, find species high in DHA and EPA. These usually include oily fish that live in cold water, such as salmon, halibut, herring, sardines and anchovies. Second, eat low on the food chain. Avoid large fish that eat other fish – like tuna, swordfish, marlin and shark – because these predators accumulate higher concentrations of toxic compounds than smaller fish.
The most healthful and most sustainable fish and seafood choices currently include anchovies, wild-caught Alaskan salmon, wild-caught Pacific halibut, wild-caught Atlantic herring and sardines, wild-caught black sea bass, farm-raised rainbow trout, wild-caught pink shrimp (also known as northern shrimp), wild caught spot prawn, diver-caught sea scallops, and farm-raised or wild-caught clams such as steamers, littlenecks, longnecks and cockles.
However, good and bad choices can vary by geographical area. To search for the best choices in your region, visit the website of Monterey Bay Aquarium’s Seafood Watch program. Seafood Watch is a good resource for the most current information and advisories on toxic contaminants and environmental issues, including how fish are harvested. Visit their website to browse the seafood guides and download phone apps or printable pocket versions.
Supplementation
If good seafood is hard to find, or if certain health conditions call for more concentrated consumption, fish oil supplements offer an alternative. Because many toxic compounds are fat-soluble, the purity of fish oil is very important. Companies that produce fish oil supplements should test their products for contaminants and make this information available to consumers. Many good brands exist, but Nordic Naturals stands out because they are committed to using only sustainable sources of fish. Before you take fish oil or any other new supplement, talk to your doctor about whether it is a good choice for you, and ask about an appropriate dosage.
Reducing the Risk of Meningitis
Meningitis is a rare but devastating disease involving inflammation of membranes surrounding the brain and spinal cord. It can have several causes, from immunizations and injuries to medications and surgery, but most cases result from viral or bacterial infections. Individuals can become very sick very quickly and sudden deaths sometimes occur. Understanding the disease, recognizing the symptoms and knowing how to reduce your risk is the best prescription for prevention.
Disease Details
Initial infections usually start in the respiratory system, skin, gastrointestinal system or urinary tract. They progress when microorganisms enter the bloodstream and travel to membranes around the brain called meninges. In teens and adults the most common symptoms of meningitis are fever, headache, a stiff neck and vomiting. Drowsiness, sensitivity to light, confusion, seizures or coma may also be present. Symptoms in infants can also include irritability, cough, a high-pitched cry, poor feeding, a skin rash, bulging fontanelles and convulsions. Viral meningitis and bacterial meningitis can have similar symptoms, but diagnosis is important because the treatments drastically differ.
Viral meningitis is much more common than bacterial meningitis and not likely to cause serious illness. It is usually a self-limiting infection and resolves within ten days without treatment or complications. Sometimes symptoms are so mild that the disease goes undetected; other times it is dismissed as the flu.
Bacterial meningitis is rare but it can be life-threatening. Infected individuals may become very ill in less than twenty-four hours. With immediate antibiotic treatment, the death rate is less than 10 percent, but meningitis is often fatal when treatment is delayed. Twenty percent of survivors have long-term sequelae such as learning disabilities, seizures, problems with hearing or vision, paralysis, personality changes, and damage to the heart, liver, intestines or kidneys.
Many bacteria behind bacterial meningitis are usually harmless and commonly found on our skin and inside our noses, throats and gastrointestinal tract. These include Escherichia coli, Haemophilus influenza, and several species of staphylococcus and streptococcus bacteria. People can pass the microorganisms to others in close contact through the exchange of body fluids from coughing, sneezing, or kissing. Meningitis can be contagious but according to the Meningitis Research Foundation, ninety-seven percent of cases are isolated and unrelated to other cases.
Risk Reduction
Because so many different microorganisms can cause meningitis, no vaccine will prevent it completely. The immunizations most commonly recommended for the prevention of meningiococcal meningitis, Menactra and Menomune, are about 85% effective at protecting against four strains of bacteria. Side effects most commonly include pain and inflammation at the injection site, headache, fatigue and malaise, but Guillain-Barre syndrome (GBS) has also been reported. A rare but serious sequela, GBS is an acute autoimmune inflammatory condition that destroys the myelin sheath surrounding nerves. It's usually temporary but can lead to paralysis, respiratory failure, and death.
Bacteria and viruses can only cause meningitis if they enter the bloodstream, so the best prevention is staying healthy and treating infections before they progress. Sick individuals should seek treatment and ask their doctor when they can expect to feel better and what to do if they don’t.
To reduce the risk of infections, minimize the potential for transmission of organisms. When sick, stay home from work, school and other activities. Do not share food, drinks, or personal items such as utensils and toothbrushes with others. Wash hands frequently and thoroughly with warm, soapy water* and remember that people with colds are contagious before they even exhibit symptoms. Viruses and bacteria can be transmitted by touching common surfaces after an infected person has touched them, so disinfecting regularly is also a good idea. This includes desks, counters, phones and keyboards.
Support a healthy immune system by exercising regularly and eating a balanced diet that includes seven to nine servings of fresh vegetables and fruits each day. Nutritional supplements and botanical medicines can also offer immune support, especially during cold and flu season. But never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms and any potential interactions with medications or supplements you may already be taking.
*Antibacterial soap is neither necessary nor recommended because it can contribute to water pollution and bacterial resistance.
Disease Details
Initial infections usually start in the respiratory system, skin, gastrointestinal system or urinary tract. They progress when microorganisms enter the bloodstream and travel to membranes around the brain called meninges. In teens and adults the most common symptoms of meningitis are fever, headache, a stiff neck and vomiting. Drowsiness, sensitivity to light, confusion, seizures or coma may also be present. Symptoms in infants can also include irritability, cough, a high-pitched cry, poor feeding, a skin rash, bulging fontanelles and convulsions. Viral meningitis and bacterial meningitis can have similar symptoms, but diagnosis is important because the treatments drastically differ.
Viral meningitis is much more common than bacterial meningitis and not likely to cause serious illness. It is usually a self-limiting infection and resolves within ten days without treatment or complications. Sometimes symptoms are so mild that the disease goes undetected; other times it is dismissed as the flu.
Bacterial meningitis is rare but it can be life-threatening. Infected individuals may become very ill in less than twenty-four hours. With immediate antibiotic treatment, the death rate is less than 10 percent, but meningitis is often fatal when treatment is delayed. Twenty percent of survivors have long-term sequelae such as learning disabilities, seizures, problems with hearing or vision, paralysis, personality changes, and damage to the heart, liver, intestines or kidneys.
Many bacteria behind bacterial meningitis are usually harmless and commonly found on our skin and inside our noses, throats and gastrointestinal tract. These include Escherichia coli, Haemophilus influenza, and several species of staphylococcus and streptococcus bacteria. People can pass the microorganisms to others in close contact through the exchange of body fluids from coughing, sneezing, or kissing. Meningitis can be contagious but according to the Meningitis Research Foundation, ninety-seven percent of cases are isolated and unrelated to other cases.
Risk Reduction
Because so many different microorganisms can cause meningitis, no vaccine will prevent it completely. The immunizations most commonly recommended for the prevention of meningiococcal meningitis, Menactra and Menomune, are about 85% effective at protecting against four strains of bacteria. Side effects most commonly include pain and inflammation at the injection site, headache, fatigue and malaise, but Guillain-Barre syndrome (GBS) has also been reported. A rare but serious sequela, GBS is an acute autoimmune inflammatory condition that destroys the myelin sheath surrounding nerves. It's usually temporary but can lead to paralysis, respiratory failure, and death.
Bacteria and viruses can only cause meningitis if they enter the bloodstream, so the best prevention is staying healthy and treating infections before they progress. Sick individuals should seek treatment and ask their doctor when they can expect to feel better and what to do if they don’t.
To reduce the risk of infections, minimize the potential for transmission of organisms. When sick, stay home from work, school and other activities. Do not share food, drinks, or personal items such as utensils and toothbrushes with others. Wash hands frequently and thoroughly with warm, soapy water* and remember that people with colds are contagious before they even exhibit symptoms. Viruses and bacteria can be transmitted by touching common surfaces after an infected person has touched them, so disinfecting regularly is also a good idea. This includes desks, counters, phones and keyboards.
Support a healthy immune system by exercising regularly and eating a balanced diet that includes seven to nine servings of fresh vegetables and fruits each day. Nutritional supplements and botanical medicines can also offer immune support, especially during cold and flu season. But never self-prescribe; instead find a doctor trained in the use of these natural therapies to individualize a protocol for you. She or he will take into account your medical history, risk factors, current symptoms and any potential interactions with medications or supplements you may already be taking.
*Antibacterial soap is neither necessary nor recommended because it can contribute to water pollution and bacterial resistance.
Healthy Eating on a Budget
Eating healthy can be expensive, but it doesn’t have to be. The most nutritious foods are whole foods, in their natural state, full of vitamins, minerals, fiber and other phytonutrients. Whole foods are generally less expensive than prepared or processed foods, so strategic shopping makes it possible to have a healthy diet on a tight budget.
Local Produce
Because it has not been shipped long distances, local produce in season is usually fresher and less expensive than what is available in grocery stores. Fruits and vegetables should account for more than half of your diet, so build meals around local produce. Schedule a weekly trip to the farmers’ market to shop for foods in season or join a community supported agriculture (CSA) group for weekly deliveries of local harvest.
When organic foods don’t fit your budget, avoid the “dirty dozen” most contaminated fruits and vegetables: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrot and pear.
Instead, shop seasonally for the “clean 15” least contaminated fruits and vegetables: onions, avocadoes, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
The Environmental Working Group determined that replacing the dirty dozen with the clean 15 reduces exposure to pesticides on produce by almost 90 percent. When you can’t eat organic, this is the next best thing. Download the Shopper’s Guide to Pesticides and take it with you to the market.
Canned Goods
Fresh fruits and vegetables are usually better than their canned counterparts, but exceptions exist. Canned goods contain minimal additives and come pre-cooked.
Compared to fresh tomatoes, canned varieties contain up to nine times more lycopene, a carotenoid and powerful antioxidant currently being studied for its protective role against cancer. Use canned tomatoes in soups, stews and sauces.
Canned beans – cannellini, garbanzo, kidney, black, pinto – are inexpensive and nutritious staples. Use canned beans and black-eyed peas to add protein, fiber, iron, B vitamins, folate, potassium, magnesium and antioxidants to any diet. They are versatile enough to be used in soups, salads, sauces, dips and spreads.
Canned coconut milk contains healthy fats and is suitable for vegan and vegetarian individuals. It makes a creamy addition to soups, sauces and smoothies.
Canned fish – wild salmon, herring, sardines, anchovies – are much less expensive than fresh fish and just as nutritious. They are an excellent source of essential omega-3 fatty acids DHA and EPA, calcium (when consumed with the bones) and protein. Avoid canned tuna, however cheap, because it may contain harmful contaminants like mercury and other industrial pollutants.
Dry Foods
Many dried foods are inexpensive and some are available in bulk for an even better deal. This includes whole grains (rice, quinoa, millet, oats, amaranth) and legumes (beans, lentils and peas).
Dried beans require more preparation than canned beans because they have to be soaked overnight and cooked slowly, so they are usually even less expensive than canned varieties.
Raw nuts and seeds can commonly be found in bulk as well, but their fragile omega-3 fats easily oxidize, causing production of harmful free radicals. Ensure they are fresh before buying in bulk.
Other dried foods like herbs, ginger, chili peppers, mushrooms and seaweed are also affordable and nutritious staples.
Some ingredients – like dried shiitake mushrooms, seaweed and coconut milk – can be expensive in regular markets but better deals are often found in groceries that specialize in Asian foods.
Animal Products
When buying animal products, don’t cut corners too closely. Choose meats, eggs and dairy products that are wild or have been raised without hormones, antibiotics and pesticides, even if it means eating smaller portions or buying these foods less often.
Meat can be used to flavor dishes – like soups, salads, risotto, stir-fry and sandwiches – rather than making it the main component of meals.
Buy bone-in cuts or the whole animal. Reserve any bones to make stock for soups and sauces.
The Catch
Making meals from scratch can save money but it requires more time spent shopping and cooking. If your schedule is as tight as your budget, get organized, plan meals in advance and schedule time for shopping and food preparation.
Local Produce
Because it has not been shipped long distances, local produce in season is usually fresher and less expensive than what is available in grocery stores. Fruits and vegetables should account for more than half of your diet, so build meals around local produce. Schedule a weekly trip to the farmers’ market to shop for foods in season or join a community supported agriculture (CSA) group for weekly deliveries of local harvest.
When organic foods don’t fit your budget, avoid the “dirty dozen” most contaminated fruits and vegetables: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrot and pear.
Instead, shop seasonally for the “clean 15” least contaminated fruits and vegetables: onions, avocadoes, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
The Environmental Working Group determined that replacing the dirty dozen with the clean 15 reduces exposure to pesticides on produce by almost 90 percent. When you can’t eat organic, this is the next best thing. Download the Shopper’s Guide to Pesticides and take it with you to the market.
Canned Goods
Fresh fruits and vegetables are usually better than their canned counterparts, but exceptions exist. Canned goods contain minimal additives and come pre-cooked.
Compared to fresh tomatoes, canned varieties contain up to nine times more lycopene, a carotenoid and powerful antioxidant currently being studied for its protective role against cancer. Use canned tomatoes in soups, stews and sauces.
Canned beans – cannellini, garbanzo, kidney, black, pinto – are inexpensive and nutritious staples. Use canned beans and black-eyed peas to add protein, fiber, iron, B vitamins, folate, potassium, magnesium and antioxidants to any diet. They are versatile enough to be used in soups, salads, sauces, dips and spreads.
Canned coconut milk contains healthy fats and is suitable for vegan and vegetarian individuals. It makes a creamy addition to soups, sauces and smoothies.
Canned fish – wild salmon, herring, sardines, anchovies – are much less expensive than fresh fish and just as nutritious. They are an excellent source of essential omega-3 fatty acids DHA and EPA, calcium (when consumed with the bones) and protein. Avoid canned tuna, however cheap, because it may contain harmful contaminants like mercury and other industrial pollutants.
Dry Foods
Many dried foods are inexpensive and some are available in bulk for an even better deal. This includes whole grains (rice, quinoa, millet, oats, amaranth) and legumes (beans, lentils and peas).
Dried beans require more preparation than canned beans because they have to be soaked overnight and cooked slowly, so they are usually even less expensive than canned varieties.
Raw nuts and seeds can commonly be found in bulk as well, but their fragile omega-3 fats easily oxidize, causing production of harmful free radicals. Ensure they are fresh before buying in bulk.
Other dried foods like herbs, ginger, chili peppers, mushrooms and seaweed are also affordable and nutritious staples.
Some ingredients – like dried shiitake mushrooms, seaweed and coconut milk – can be expensive in regular markets but better deals are often found in groceries that specialize in Asian foods.
Animal Products
When buying animal products, don’t cut corners too closely. Choose meats, eggs and dairy products that are wild or have been raised without hormones, antibiotics and pesticides, even if it means eating smaller portions or buying these foods less often.
Meat can be used to flavor dishes – like soups, salads, risotto, stir-fry and sandwiches – rather than making it the main component of meals.
Buy bone-in cuts or the whole animal. Reserve any bones to make stock for soups and sauces.
The Catch
Making meals from scratch can save money but it requires more time spent shopping and cooking. If your schedule is as tight as your budget, get organized, plan meals in advance and schedule time for shopping and food preparation.
The Pregnancy Diet
A healthy diet is essential for a healthy pregnancy because we really are what we eat. Foods consumed by mothers-to-be become building blocks for babies’ new cells, tissues and organs. Eating well during pregnancy, breastfeeding and beyond can help optimize health and prevent complications for both mother and child.
New Needs
During pregnancy, women usually gain twenty-five to thirty-five pounds (or thirty-five to forty-five pounds if expecting twins). If women are underweight when they become pregnant, they should gain more during pregnancy, up to forty pounds. Overweight women may gain less, as little as fifteen pounds.
Maintaining a healthy weight is essential for a healthy pregnancy. Mothers who do not gain enough weight put babies at risk for low birth weight, while mothers who gain too much increase the risk for complications such as preterm delivery, gestational diabetes, and preeclampsia (a condition involving high blood pressure, protein in the urine, swelling and reduced blood flow to the placenta).
Depending on pre-pregnancy weight, women generally need one hundred to three hundred extra calories per day during the second and third trimesters of pregnancy. The best way to meet these increased requirements is by eating smaller, more frequent meals. This pattern of eating also sustains energy levels throughout the day, helps prevent heartburn and balances blood sugar levels.
Basic Guidelines
The best diet for pregnant women is also the best diet for almost everybody: a wide variety of vegetables, fruits, legumes, whole grains, healthy fats like olive oil, raw nuts and seeds, and wild cold-water fish. An adequate intake of high-fiber plant foods can be critical to maintaining healthy bowel function and preventing constipation and hemorrhoids during pregnancy. Consuming at least thirty-five grams of fiber each day from a variety of whole foods is a good goal.
Meat and animal products, if eaten, should come from animals raised on pasture and never exposed to pesticides, antibiotics or hormones. Foods should be organic whenever possible, as pesticides have been linked to complications of pregnancy, including birth defects, miscarriage and preterm birth, as well as some cancers and immune disorders.
Limitations and Eliminations
During pregnancy, what women eat is just as important as what they do not eat. Pregnant women (and everyone else) should eliminate from their diet processed foods, deep-fried foods, and foods that contain sugar, white flour, artificial sweeteners or flavors, ripening agents, antibiotics, hormones, pesticides and genetically modified organisms.
Pregnant women should also limit their intake of caffeine. Those who can’t eliminate it completely should consume less than 200 milligrams (mg) per day. Coffee (7 to 8 ounces) and espresso (1 to 2 ounces) can contain between 60 and 175 mg of caffeine. Green tea is a better choice because it contains less caffeine (usually less than 50 mg per cup), acts as a potent source of healthy antioxidants and offers many other health-supportive benefits.
During pregnancy, women should avoid eating uncooked and under-cooked meats, poultry, seafood, eggs, smoked seafood, unpasteurized dairy products and processed meats like hot dogs, sliced deli meat and pate. These foods carry an increased risk of infection with Escherichia coli, salmonella, toxoplasma and/or listeria bacteria that can cause miscarriage or stillbirth. If they are eaten steaming hot, these foods can be consumed safely, but some foods, like processed meat products, are best eliminated from the diet completely because they are not healthful choices at any temperature.
Seafood Advisory
Omega-3 fatty acid docosahexaenoic acid (DHA) is an important nutrient during pregnancy and it is only found in fish and seafood. Vital for brain development, memory, language comprehension, attention span, vision and motor skills, DHA must come from the diet because the human body cannot make it.
Unfortunately, studies have shown that some species of fish and seafood are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics and/or pesticides. These contaminants can be dangerous for anyone but pregnant women have special reason for concern because many of these toxic compounds can cause problems in reproductive, endocrine and neurological systems, all of which are essential for pregnancy. Exposure to mercury in utero can be especially damaging to fetuses, impairing brain and nervous system development. It has also been linked to problems with memory, cognitive thinking, learning, language, and visual and fine motor skills.
Two important rules apply when it comes to selecting seafood during pregnancy. First, seek out species high in DHA. Look for small, oily fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Second, avoid large fish that eat other fish, such as tuna, swordfish, tilefish, marlin, king mackerel and shark. These predators accumulate higher concentrations of toxic compounds than smaller fish that live lower on the food chain. Also avoid freshwater fish like lake trout, walleye and whitefish because they are more likely than saltwater fish to be contaminated with industrial pollutants like mercury and PCBs. Because good and bad choices can vary by geographical area, find the best options in your region on the Monterey Bay Aquarium's Seafood Watch website .
Vegetarian Women
Women who eat few or no animal products are at risk for deficiencies of certain nutrients, primarily iron, vitamin B12, vitamin D and protein. A good supplement can ensure adequate intake of iron and vitamins, but protein comes from the diet and consuming enough must be a daily priority.
Pregnant women need at least sixty grams of protein each day. Because plant sources are not as concentrated as animal sources, vegetarian and vegan women need to eat several servings of protein-rich foods throughout the day to meet this requirement. Good choices include beans, lentils, peas, tofu, tempeh, seitan (wheat gluten), nuts and seeds. Meatless options also include kefir, yogurt and eggs.
Supplemental Support
During pregnancy, all women require more of certain nutrients, including calcium, iron, vitamins A, C, B6, B12, folate and DHA. Although a diet rich in these nutrients is essential, a multiple vitamin-mineral supplement can offer extra insurance that pregnant women are meeting their nutritional requirements.
Women who don’t eat twelve ounces of wild cold-water fish each week should consider supplementing with fish oil to ensure sufficient DHA during pregnancy. Only buy fish oils that have been tested for purity and keep them in the fridge or freezer. Women who do not consume fish or fish oil should supplement with flax seed oil. Flax is a rich source of alpha-linoleic acid (ALA), a precursor to DHA. ALA can be converted into DHA inside the body, but the conversion process is not efficient. Nutritionally, DHA-rich fish oil is a far superior choice, but ALA-rich flax seed oil is the best vegetarian alternative.
Everyone, especially pregnant women, should talk to their doctor before taking any new medicines. This includes vitamins and fish oil, because interactions can occur and not all supplements are appropriate for all individuals.
New Needs
During pregnancy, women usually gain twenty-five to thirty-five pounds (or thirty-five to forty-five pounds if expecting twins). If women are underweight when they become pregnant, they should gain more during pregnancy, up to forty pounds. Overweight women may gain less, as little as fifteen pounds.
Maintaining a healthy weight is essential for a healthy pregnancy. Mothers who do not gain enough weight put babies at risk for low birth weight, while mothers who gain too much increase the risk for complications such as preterm delivery, gestational diabetes, and preeclampsia (a condition involving high blood pressure, protein in the urine, swelling and reduced blood flow to the placenta).
Depending on pre-pregnancy weight, women generally need one hundred to three hundred extra calories per day during the second and third trimesters of pregnancy. The best way to meet these increased requirements is by eating smaller, more frequent meals. This pattern of eating also sustains energy levels throughout the day, helps prevent heartburn and balances blood sugar levels.
Basic Guidelines
The best diet for pregnant women is also the best diet for almost everybody: a wide variety of vegetables, fruits, legumes, whole grains, healthy fats like olive oil, raw nuts and seeds, and wild cold-water fish. An adequate intake of high-fiber plant foods can be critical to maintaining healthy bowel function and preventing constipation and hemorrhoids during pregnancy. Consuming at least thirty-five grams of fiber each day from a variety of whole foods is a good goal.
Meat and animal products, if eaten, should come from animals raised on pasture and never exposed to pesticides, antibiotics or hormones. Foods should be organic whenever possible, as pesticides have been linked to complications of pregnancy, including birth defects, miscarriage and preterm birth, as well as some cancers and immune disorders.
Limitations and Eliminations
During pregnancy, what women eat is just as important as what they do not eat. Pregnant women (and everyone else) should eliminate from their diet processed foods, deep-fried foods, and foods that contain sugar, white flour, artificial sweeteners or flavors, ripening agents, antibiotics, hormones, pesticides and genetically modified organisms.
Pregnant women should also limit their intake of caffeine. Those who can’t eliminate it completely should consume less than 200 milligrams (mg) per day. Coffee (7 to 8 ounces) and espresso (1 to 2 ounces) can contain between 60 and 175 mg of caffeine. Green tea is a better choice because it contains less caffeine (usually less than 50 mg per cup), acts as a potent source of healthy antioxidants and offers many other health-supportive benefits.
During pregnancy, women should avoid eating uncooked and under-cooked meats, poultry, seafood, eggs, smoked seafood, unpasteurized dairy products and processed meats like hot dogs, sliced deli meat and pate. These foods carry an increased risk of infection with Escherichia coli, salmonella, toxoplasma and/or listeria bacteria that can cause miscarriage or stillbirth. If they are eaten steaming hot, these foods can be consumed safely, but some foods, like processed meat products, are best eliminated from the diet completely because they are not healthful choices at any temperature.
Seafood Advisory
Omega-3 fatty acid docosahexaenoic acid (DHA) is an important nutrient during pregnancy and it is only found in fish and seafood. Vital for brain development, memory, language comprehension, attention span, vision and motor skills, DHA must come from the diet because the human body cannot make it.
Unfortunately, studies have shown that some species of fish and seafood are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics and/or pesticides. These contaminants can be dangerous for anyone but pregnant women have special reason for concern because many of these toxic compounds can cause problems in reproductive, endocrine and neurological systems, all of which are essential for pregnancy. Exposure to mercury in utero can be especially damaging to fetuses, impairing brain and nervous system development. It has also been linked to problems with memory, cognitive thinking, learning, language, and visual and fine motor skills.
Two important rules apply when it comes to selecting seafood during pregnancy. First, seek out species high in DHA. Look for small, oily fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Second, avoid large fish that eat other fish, such as tuna, swordfish, tilefish, marlin, king mackerel and shark. These predators accumulate higher concentrations of toxic compounds than smaller fish that live lower on the food chain. Also avoid freshwater fish like lake trout, walleye and whitefish because they are more likely than saltwater fish to be contaminated with industrial pollutants like mercury and PCBs. Because good and bad choices can vary by geographical area, find the best options in your region on the Monterey Bay Aquarium's Seafood Watch website .
Vegetarian Women
Women who eat few or no animal products are at risk for deficiencies of certain nutrients, primarily iron, vitamin B12, vitamin D and protein. A good supplement can ensure adequate intake of iron and vitamins, but protein comes from the diet and consuming enough must be a daily priority.
Pregnant women need at least sixty grams of protein each day. Because plant sources are not as concentrated as animal sources, vegetarian and vegan women need to eat several servings of protein-rich foods throughout the day to meet this requirement. Good choices include beans, lentils, peas, tofu, tempeh, seitan (wheat gluten), nuts and seeds. Meatless options also include kefir, yogurt and eggs.
Supplemental Support
During pregnancy, all women require more of certain nutrients, including calcium, iron, vitamins A, C, B6, B12, folate and DHA. Although a diet rich in these nutrients is essential, a multiple vitamin-mineral supplement can offer extra insurance that pregnant women are meeting their nutritional requirements.
Women who don’t eat twelve ounces of wild cold-water fish each week should consider supplementing with fish oil to ensure sufficient DHA during pregnancy. Only buy fish oils that have been tested for purity and keep them in the fridge or freezer. Women who do not consume fish or fish oil should supplement with flax seed oil. Flax is a rich source of alpha-linoleic acid (ALA), a precursor to DHA. ALA can be converted into DHA inside the body, but the conversion process is not efficient. Nutritionally, DHA-rich fish oil is a far superior choice, but ALA-rich flax seed oil is the best vegetarian alternative.
Everyone, especially pregnant women, should talk to their doctor before taking any new medicines. This includes vitamins and fish oil, because interactions can occur and not all supplements are appropriate for all individuals.
Home Care for Colds and Flu
During cold and flu season, viruses are the most common culprits in upper respiratory infections. Because antibiotics target bacteria, they are not effective treatments. Sleep is often the best prescription, but certain home remedies can also reduce symptoms and speed recovery.
Garlic
Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.
Salt Water Gargle
Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses, but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis (creating a hypertonic environment in which their cell walls rupture). Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.
To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.
Steam Inhalation
Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that can cause pain and make these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.
For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.
Spicy Ginger Tonic
Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:
2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed or grated
1 tablespoon honey
Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.
Green Soup
Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:
2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper
Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.
Botanical Medicines
Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Others have anti-spasmodic properties to quiet coughs. Certain herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all of the medicines she or he is taking, whether natural or pharmaceutical, because interactions can occur.
Doctor Visit
A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 103 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.
Garlic
Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.
Salt Water Gargle
Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses, but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis (creating a hypertonic environment in which their cell walls rupture). Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.
To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.
Steam Inhalation
Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that can cause pain and make these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.
For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.
Spicy Ginger Tonic
Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:
2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed or grated
1 tablespoon honey
Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.
Green Soup
Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:
2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper
Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.
Botanical Medicines
Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Others have anti-spasmodic properties to quiet coughs. Certain herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all of the medicines she or he is taking, whether natural or pharmaceutical, because interactions can occur.
Doctor Visit
A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 103 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.
Stop Smoking Now
Once prescribed by doctors to ease anxiety, cigarette smoking is now recognized as one of the leading preventable causes of death, contributing to cancer, heart disease, stroke and other chronic diseases worldwide. Although cigarettes are physically and psychologically addictive, and stopping smoking can difficult, quitting is one of the top ten most common New Year’s resolutions. If it’s at the top of your list this year, consider these strategies to help you make a fresh start.
Decide the Date
Once you decide to quit smoking, select a stop date and mark your calendar. Choose a time when you are most likely to be successful. For example, if you smoke to cope with stress, stopping in the middle of final exam week or a new job transition may not work well for you. If you are a social smoker, quitting after all the holiday and New Year celebrations have passed may be best. If your stop date is not today, plan ahead to set yourself up for success.
Write It Down
Keep a journal to help identify the locations, people, activities and emotions you associate most with smoking. As you quit, use this knowledge to avoid triggers or plan ahead to cope with them when confronted. Also, make a list of your reasons for quitting and refer to it when the going gets tough. It may not ease the physical symptoms of withdrawal, but psychologically, it can inspire you to continue on your path as a nonsmoker.
Tell Others
Make a decision and hold yourself accountable, but let others hold you accountable as well. Tell everyone you know that you plan to quit smoking. Develop a network of friends, family members and coworkers who can support your cessation efforts at home, at work, and in between.
Change Your Habits
Until you quit, get rid of all lighters and ashtrays. Instead, light cigarettes with matches and re-use a single glass jar or tin can for ashes and butts. Never buy more than one pack at a time, and always finish one before you buy another. Abandon your favorite brand of cigarettes and smoke something less appealing. Change the location of where you keep your cigarettes. If you keep them in a purse or backpack, move them to a jacket. If you keep them in a pocket on your right side, move them to the left side. Each time you smoke a cigarette, hold and smoke it differently. If you use your right hand, switch to the left. If you use your index and middle fingers, start using your middle and ring fingers instead. If you smoke using the left side of your mouth, change to the right side.
Change Your Routine
If breaking your habits before you break your addiction will help ease the transition, start counting down four weeks before your quit date. Do not smoke while driving, riding in a car, laying in bed, talking on the phone, drinking alcohol, or in other situations you usually associate with smoking. For the first week, do not smoke within fifteen minutes of waking, eating or drinking. For the second week, wait for at least thirty minutes after these activities before smoking. Wait forty-five minutes during the third week, and one hour during week four. Also change cigarettes each week, always decreasing the amount of nicotine per pack.
Consider Cold Turkey
Although quitting smoking gradually may be easier for certain individuals, it hasn’t proven to be the most successful strategy. In a study published in the Journal of the American Medical Association, researchers at the University of Wisconsin analyzed stopping smoking success rates and compared cessation programs to individual methods. They concluded that the method of stopping smoking was the strongest predictor of success (it was even more important than daily cigarette consumption prior to quitting). Ninety percent of successful quitters stopped smoking without the help of an organized program and most of these individuals used a “cold turkey” approach.
Try Again
Stopping smoking isn’t easy, and it's not always successful, regardless of the method. According to the Centers for Disease Control and Prevention, more than half of all adults who try to quit smoking are successful, but not always on the first attempt. If you start smoking again after you’ve quit, identify the reason and work through it, instead of feeling bad about yourself. Then, try again.
Seek Support
If you can’t quit on your own, seek professional support. Therapies that can be helpful in stopping smoking include hypnosis, acupuncture, homeopathic remedies, and botanical medicines (which should only be taken under the supervision of a doctor trained in their use). Or talk to your doctor about nicotine replacement therapy (NRT). Available as gum, patches, inhalers, sprays and lozenges, NRT can ease withdrawal symptoms and reduce the urge to smoke. For additional resources and referrals to programs in your area, call the National Network of Tobacco Cessation Quitlines at 1-800-794-8669 or visit the website of the National Cancer Institute at www.smokefree.gov.
Reward Yourself
When you reach your goal, reward yourself and celebrate your success. Use the money you are saving (now that you’re not buying cigarettes) to treat yourself to something that supports your new, healthier lifestyle, like a professional massage, cooking class, health retreat, or gym membership.
Decide the Date
Once you decide to quit smoking, select a stop date and mark your calendar. Choose a time when you are most likely to be successful. For example, if you smoke to cope with stress, stopping in the middle of final exam week or a new job transition may not work well for you. If you are a social smoker, quitting after all the holiday and New Year celebrations have passed may be best. If your stop date is not today, plan ahead to set yourself up for success.
Write It Down
Keep a journal to help identify the locations, people, activities and emotions you associate most with smoking. As you quit, use this knowledge to avoid triggers or plan ahead to cope with them when confronted. Also, make a list of your reasons for quitting and refer to it when the going gets tough. It may not ease the physical symptoms of withdrawal, but psychologically, it can inspire you to continue on your path as a nonsmoker.
Tell Others
Make a decision and hold yourself accountable, but let others hold you accountable as well. Tell everyone you know that you plan to quit smoking. Develop a network of friends, family members and coworkers who can support your cessation efforts at home, at work, and in between.
Change Your Habits
Until you quit, get rid of all lighters and ashtrays. Instead, light cigarettes with matches and re-use a single glass jar or tin can for ashes and butts. Never buy more than one pack at a time, and always finish one before you buy another. Abandon your favorite brand of cigarettes and smoke something less appealing. Change the location of where you keep your cigarettes. If you keep them in a purse or backpack, move them to a jacket. If you keep them in a pocket on your right side, move them to the left side. Each time you smoke a cigarette, hold and smoke it differently. If you use your right hand, switch to the left. If you use your index and middle fingers, start using your middle and ring fingers instead. If you smoke using the left side of your mouth, change to the right side.
Change Your Routine
If breaking your habits before you break your addiction will help ease the transition, start counting down four weeks before your quit date. Do not smoke while driving, riding in a car, laying in bed, talking on the phone, drinking alcohol, or in other situations you usually associate with smoking. For the first week, do not smoke within fifteen minutes of waking, eating or drinking. For the second week, wait for at least thirty minutes after these activities before smoking. Wait forty-five minutes during the third week, and one hour during week four. Also change cigarettes each week, always decreasing the amount of nicotine per pack.
Consider Cold Turkey
Although quitting smoking gradually may be easier for certain individuals, it hasn’t proven to be the most successful strategy. In a study published in the Journal of the American Medical Association, researchers at the University of Wisconsin analyzed stopping smoking success rates and compared cessation programs to individual methods. They concluded that the method of stopping smoking was the strongest predictor of success (it was even more important than daily cigarette consumption prior to quitting). Ninety percent of successful quitters stopped smoking without the help of an organized program and most of these individuals used a “cold turkey” approach.
Try Again
Stopping smoking isn’t easy, and it's not always successful, regardless of the method. According to the Centers for Disease Control and Prevention, more than half of all adults who try to quit smoking are successful, but not always on the first attempt. If you start smoking again after you’ve quit, identify the reason and work through it, instead of feeling bad about yourself. Then, try again.
Seek Support
If you can’t quit on your own, seek professional support. Therapies that can be helpful in stopping smoking include hypnosis, acupuncture, homeopathic remedies, and botanical medicines (which should only be taken under the supervision of a doctor trained in their use). Or talk to your doctor about nicotine replacement therapy (NRT). Available as gum, patches, inhalers, sprays and lozenges, NRT can ease withdrawal symptoms and reduce the urge to smoke. For additional resources and referrals to programs in your area, call the National Network of Tobacco Cessation Quitlines at 1-800-794-8669 or visit the website of the National Cancer Institute at www.smokefree.gov.
Reward Yourself
When you reach your goal, reward yourself and celebrate your success. Use the money you are saving (now that you’re not buying cigarettes) to treat yourself to something that supports your new, healthier lifestyle, like a professional massage, cooking class, health retreat, or gym membership.
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