Frigid winds, dry indoor heating, lack of sunlight, and too many hot, buttered rums can leave your immune system weakened and your body feeling blah. Don’t feel like running out into the blizzard to pick up some Nyquil? Calm your sniffles with cheap, all-natural remedies that you can whip together from your own cupboards.

Sweet and Spicy Ginger Tea

To ward off a cold and warm yourself from the inside out, brew a pot of ginger laced, lemon honey tea. Lemon juice is packed with immune-boosting Vitamin C; ginger is anti-inflammatory and works miracles on upset stomachs; honey is antibiotic, anti-viral, and soothes sore throats. Oh—and they’re also delicious together.

Instructions: Peel and grate a one-inch piece of fresh ginger root. Toss the ginger into a teapot, along with the juice of one lemon and honey to taste. Add about six cups of water, and bring the mixture to a boil. Strain, pour, and enjoy, preferably in front of a crackling fire.

Saltwater and Turmeric Gargle

Soothe a scratchy winter throat by gargling with a mixture of warm water, salt, and turmeric. The saline in saltwater draws out excess fluid from the inflammed walls of the throat (gross!) Pair with powerful, anti-inflammatory turmeric for quick, effective relief.

Instructions: Mix a teaspoon of salt and a teaspoon of turmeric into a cup of warm water. Mix well, and gargle with the mixture until the glass is empty. Swish some plain water around in your mouth so that the turmeric doesn’t stain your teeth. Now take a nap.

Coconut Oil for Sore Noses

Coconut oil is a solid, white oil that you can buy for less than $10 at the grocery store. When warmed, the oil liquifies and becomes clear. It’s antimicrobial and incredibly moisturizing, which is everything you need for winter skin that’s been mercilessly battered by the elements.

Is your nose chapped from too many tissues? Smooth coconut oil around your nostrils and over your upper lip. Knuckles cracking because you forgot to wear gloves? Coat your hands in coconut oil before bed, and sleep with socks (or gloves) over them. They’ll feel a lot better in the morning.

The weather outside is frightful, and your skin couldn’t agree more. Noses are red and chapped, cheeks are flaking, and foreheads feel tighter than post-Christmas budgets. Luminous, glowing skin might feel more elusive than spring flowers, but with dietary tweaks and obsessive moisturizing, even the dead of winter won’t stop your glow.

Chow Down

Glowing skin is healthy skin. Healthy skin starts with a healthy diet. Gobble up nuts, seeds, salmon, sardines, and healthy oils like sesame, walnut, and flax to get your daily dose of super-moisturizing Omega-3s. Increase your intake of vitamin A, vital for healthy skin cells, with yogurt, sweet potatoes, carrots, and kale. If you can find any good berries in the dead of winter, they’re a great source of antioxidants, destroyers of free radicals that prey on your skin.

Pump it Up

By increasing your heart rate, exercise gets blood flowing all around your body and gives you that distinctive workout flush. Take a hot yoga class for a gorgeous afterglow. Don’t want to step outside? Try yoga on your living room carpet, or do a simple routine (jumping jacks, push-ups, sit-ups, squats) in front of the TV to get your blood pumping and your face glowing.

Slough it Off

Exfoliation removes dead skin cells from the top layer of your skin, revealing fresh, glowing skin beneath. Mix equal parts sugar and olive oil and gently massage into your skin, avoiding your eyes, then rinse. The sugar helps to flake off dry, dead skin cells, while the oil gives your skin some much-needed moisture.

Pile It On

Even if you’re not a fan of moisturizing, you might change your mind when those minus four degree winter winds start ravaging your face. Your before-bed moisturizing routine is your chance to go all out, since no one is there to see you if your face turns into an oil slick (and if they see you then, they probably love you anyway!)

Wash your face with a gentle, creamy cleanser, then massage a super-moisturizing oil like jojoba, sweet almond, or olive, all over your face, neck, and chest. These oils won’t clog pores, but will provide your skin with extreme hydration. You’ll wake up glowing.

You have probably seen beauty shelves full of skintastic serums at your local skincare haunt, and maybe you’ve experienced a little sticker shock while browsing the ingredient lists full of unpronounceable names. If you’re trying to avoid chemicals while saving a few bucks, it’s easy to whip up your own all-natural vitamin C-filled facial serum.

This powerful vitamin improves the appearance of skin by stimulating collagen production and protecting the skin from harmful free radicals, while at the same time decreasing moisture loss and sun pigmentation. Use the powdered form as the active ingredient in your own skinmixology.

Snag your ingredients

You’ll need three ingredients to whip up your own serum:

• Powdered vitamin C (otherwise known as L-ascorbic acid – find it at most drug or health stores)
• Pure vegetable glycerin (also available at health stores or online)
• A dark glass bottle (blue or brown) for storage

Make the serum

Dissolve ¼ tsp powdered vitamin C in 1 tsp distilled water, and whisk it around with a spoon (or blender) until it’s no longer clumpy. Gently stir in 1 tsp of the glycerin.

Play around with the recipe. If your skin is sensitive, cut the vitamin C in half. For drier skin, add a few extra drops of glycerin. If you’re looking for an all-natural fragrance, try swapping a tsp of rosewater for the distilled water.

Now, you’ll want to pour the serum into your dark glass bottle. The shaded glass keeps the vitamin C from oxidizing; once it oxidizes, it’s ineffective. To further prevent oxidization, store your serum in the refrigerator, and only whip up a few days worth at a time.

Using the serum

After you’ve washed your face and hands, smooth a few drops of the serum all over your face and neck. You might experience a little tingling, which is normal. If the tingling increases, use less serum next time.

Please note: Vitamin C leaves your skin sensitive to light, so either apply it at night or follow with a healthy application of sunscreen.

For some of us, our day cannot commence without a simple, steaming cup of regular ol’ joe. But for others, it’s an indulgence that comes complete with steamed milk, all the fixins’, and topped off with whipped cream.

But regardless of whether you are a three cup a day person or once in a while type of coffee drinker, there are several health benefits associated with drinking coffee.

Coffee Reduces Risk for Type 2 Diabetes

A recent study compared non-coffee drinkers to coffee drinkers and found that those who consumed three or more cups a coffee a day were less likely to develop type 2 diabetes. The study concluded that the high levels of magnesium and chromium help the body metabolize insulin, which is integral to controlling blood sugar. You can read the details of that study here.

And for those of us who enjoy our coffee with a little less jolt, decaffeinated coffee has the same effect, leading researchers to believe that it is likely not due to caffeine. And because coffee lowers the risk for type 2 diabetes, it also contributes to lower instances of heart disease and stroke.

Coffee Lowers Risk for Age-Related Cognitive Decline

High consumption of this hot brew is linked to lower risk of Parkinson disease and dementia.

Another study found that those who consumed three to five cups of coffee daily had a 65% reduced risk of dementia and Alzheimer’s. This is said to be because coffee boosts levels of granulocyte colony (the growth factor responsible for staving off brain deterioration). You can check out that study here.

Several other studies have shown that depression can accelerate the deteriorative effects of dementia and Alzheimer’s on the brain, but that women who drink coffee have a lower risk of developing depression than women who don’t.

According to that study, two cups daily amounts to a 15% lower risk and four or more cups daily raises that number to 20%. The reason being is that caffeine affects the brain and modulates the release of mood transmitters.

Coffee is a Cancer Preventative

With instances of cancer on the rise, it’s important for people to know that consumption of coffee can help the body defend itself against this predatory illness. Here’s what a few studies on the subject found:

• High intake levels of coffee are linked with decreased chances of developing liver cirrhosis (which can lead to liver cancer).

• Men who drink six cups daily lower their risk of developing dangerous forms of prostate cancer by a whopping 60%; they can also lower their chances for other types of prostate cancer by 20%.
• One to three cups daily cuts prostate cancer risk by 30%. With instances of prostate cancer on the rise in men, this discovery is huge for our husbands, fathers, brothers, and friends.

The most common cancer in the world is skin cancer, and coffee consumption helps ward off that too!

• Women who consume one or more cups daily lower their risk by 20%, while that same consumption level lowers the risk in men by 9%. Unfortunately, when it comes to cancer, decaffeinated coffee did not display the same positive effects.

Coffee Increases Regularity

Coffee may help you “go” for a great many reasons, including the fact that drinking warm liquids gets things moving.  The fact that it’s a liquid helps as well, since staying hydrated is one way to prevent constipation. And since coffee is a powerful stimulant, it encourages muscle contractions within the digestive tract.

Coffee Can Help You Lose Weight

With the New Year readily upon us, many people find themselves resolving to lose weight, and coffee is the perfect weight loss drink.

Here’s what some studies on the link between coffee and weight loss have found:

• Coffee boosts metabolism and is naturally low in calories, assuming there isn’t the aforementioned whip cream and the like, because those will quickly take this low calorie drink into the caloric stratosphere.
• For those undertaking a new exercise regime, coffee boosts energy levels, which in turn will help maximize exercise efforts. But be sure to stay hydrated as coffee is a diuretic and flushes excess from our systems.

Coffee Aids in Exercise Recovery

Whether you’re a seasoned coffee drinker or simply a dabbler, drinking coffee before a workout has been proven to prevent post-workout soreness. This is due to the fact that caffeine works on a system in the brain and spinal cord (the adenosine neuromodulatory system) that is heavily involved in pain processing.

And since caffeine blocks adenosine, the biochemical that plays an important role in energy transfer, it is speculated that it could also reduce pain.

Coffee Has Anti-Aging Antioxidants

These days the world is consumed with stopping the clock. Coffee is brimming with antioxidants, which work to remove free radicals throughout the body.

Free radicals are responsible for premature aging such as:

• age spot
• wrinkles
• fine lines
• sagging skin

Consuming as little as two cups of coffee daily can have significant effects in how our body ages.

No matter how you look at it, coffee is essential for maintaining and improving the health of our bodies, due in large part to the antioxidants and the caffeine. Both of these substances have health and anti-aging benefits that help repair damage to cells caused by free radicals (which are produced as a byproduct of cells just doing their daily thing).

Coffee can also help in fighting diseases ranging from Parkinson’s Disease, cancer, depression to obesity. Both the antioxidants and the caffeine, each with different potential benefits for improving health and reducing the risk of chronic illnesses, are essential for any healthy living endeavor.

Start your morning with a “one a day” juice concoction sure to get your cells a-humming. Filled with uber-nutritious greens, both of these juices offer a yummy way to feel clean and think clear all day.

The power in both of these juices is the no-holds barred essence of nutrition in the ingredients, like organic spinach, celery, carrots, cucumbers, and parsley.

Spinach offers an exceptionally well-rounded approach to vitamins and minerals to get your daily values. Click here to learn more about the nutritional benefits of spinach.

Celery is the King of Vitamin K with over 44% of your daily value. Vitamin K is a powerful bone-builder, supports the cardiovascular system, and smooths the way for a healthy nervous system. Celery, unassuming as it is, does more than you think. Click here to find out more.

Carrots, of course, are a staple in any juicer’s pantry. Carrots offer the power of orange, a.k.a beta-carotene. Click here to read what else the carrot offers.

Cucumbers add support to the health and luminosity of your skin. Adding celery to your juices soothes skin irritation and reduces swelling. Click here to learn more about cucumbers.

The inclusion of parsley in both of these recipes adds a gentle detoxifying effect. In addition to supporting the liver, this vibrant herb does a whole bunch of other good things to your body. Read more about parsley here!

Vibrant Veggies

This juice gives a wake-up call to your digestive system, getting it “on-line” for the day, gently. Because of its dense nutrients, dilute the juice concentrate with water. A 50/50 split of juice and filtered water does the trick. Choose organic veggies for the best taste and absorption.

• 1 medium cucumber
• 4 stalks of celery
• 2-3 handfuls of spinach
• 8 green or red leafy lettuce leaves
• 1 handful of flat-leaf or curly parsley
• ½ – 1 lemon
• Options: add arugula, kale, alfalfa sprouts, or micro-greens.

Juice all the greens together and add lemon to your taste.  Lemon will enhance the alkalinity of the juice. Remember to mix the juice with filtered water at a 1 to 1 ratio.

Detox Your Day

This juice is sweeter and not as green-tasting, but is still chock full of nutrition. This is a light and delightfully gentle daily detox.

• 3-5 carrots
• 1-2 handfuls of spinach
• 1 handful of flat-leaf or curly parsley
• 3 stalks of celery

Juice the ingredients in order. Dilute with water as desired or drink straight up.

Recently I got the shock of my life after my friend dropped a bomb on me. During a rather lively night where the alcohol was flowing, she confided in me that she had recently undergone a Botox treatment!

That wasn’t all…then she told me three of our other friends had also been injected with the anti-aging poison. She claimed they were most afraid to tell me because they knew I would object. And, although I have no problem with Botox or seeking to improve one’s look, I do have a problem with a 26 year old doing it!

The bigger picture, people!

This is the time of our lives where our lifestyle choices can do so much for the benefit our looks AND longevity. The food we choose to put into our bodies not only contributes to a healthy inside, but a youthful and vibrant looking outside too!

Without further ado, here’s the anti-Botox regiment:

• A daily dose of berries may ward off DNA damage which leads to sunken skin. In addition, they also help to prevent certain cancers and age-related cognitive decline. The many benefits of berries are credited to their abundance of anti-oxidants.
• Citrus fruit is touted as one of the best sources for vitamin C, but it also carries tumor-inhibiting limonoids. In addition to preventing certain diseases, vitamin C is required to produce collagen, and collagen is responsible for the plump appearance of youthful skin.
• Tomatoes are one of the few foods that naturally contain lycopene, an antioxidant thought to protect against cardiovascular disease and cancer. It’s has also been proven to increase the skins ability to filter out the sun’s damaging rays. Be sure to cook tomatoes in olive oil, as this enhances the body’s ability to absorb the active nutrients.
• Oily fish such as salmon are abundant in Omega 3 fatty acids. In addition to warding off heart disease and several types of cancers, omega-3’s anti-inflammatory properties may slow telomere shortening. Telomeres are DNA sequences that naturally shorten as cells regenerate, so slowing this process may lessen the aging process significantly. Adding a drop of fish oil to a smoothie or juice can dramatically reduce the signs of aging.

Now although I do not judge people for having had Botox and it’s many anti-aging cohorts, I do feel that no matter what your age, consuming foods that benefit our insides as much as our outside is where the true fountain of youth lies.

Incorporating these foods into your life through juicing and smoothie making can yield remarkable results in the battle against aging.

Tell me: did I miss any natural anti-aging foods? Tell me about it in the comments!

I recently came down with something…it wasn’t a cold, and it wasn’t a flu, though. It was some sort of hybrid. It gave me chills, a fever, aches, stuffy nose, cloudiness, a cough, and all around grossness.

I continue to be baffled by how at one moment I was sweating buckets and the next I was freezing. Many people weighed in my illness, some saying to starve it, others telling me to feed this bugger until it receded.

Ahh – well meaning friends and family, although kind with their donations of advice, so often polarized in their thinking. So instead of trying to wade through the many suggestions (my brain was far too cloudy for such an undertaking), I decided to prescribe myself rest and hydration.

Seeing as I could only stand for two minutes at a time before feeling dizzy and weak, I chose to juice an amazing amount of cucumber and keep the juice at hand. Cucumber is nature’s hydrator, comprised of almost 95% water and containing many nutrients key to vitality and recovery.

The cucumber contains alkaline-forming minerals and is an excellent source of vitamin C and A (anti-oxidants), folate, manganese, molybdenum, potassium, silica, sulfur, and lesser amounts of vitamin B complex, sodium, calcium, phosphorus and chlorine – whew – rendering cucumber a more nutritious hydration method than water alone.

And, as I was easily able to sweat through any garment I was wearing during the height of my illness, I found solace in the temperature regulating properties found in cucumber juice, which topped it off as a highly suitable drink when feeling feverish.

Here’s a few tips to keep in mind when searching for the best cucumber to hydrate you back to wellness!

• Choose cucumbers that are dark green in color and firm to the touch.
• Avoid those that are yellowish or are wrinkled at either ends.
• Thinner cucumbers have fewer seeds than those that are thicker.
• Store cucumbers in the fridge to retain its freshness.
• Cut cucumbers should be kept wrapped up or in an air-tight container and stored in the fridge.
• Consume your cut cucumbers within a day or two.

And as a caution to those worried about pesticides, where possible, buy organic as cucumbers may be waxed or washed with pesticides.  If you’ve opted for the non-organic option, wash cucumber under cold running water and scrub gently with a vegetable brush.  It might help also to soak it for 5-10 minutes with 1-2 tablespoon apple cider vinegar, too.

What kinds of fruit or veggies have you juiced while feeling ill?

 

 

Adding an apple to any of your juice combinations is a win-win. Apples add a subtle, yet joyfully sweetness to any juice combo. Apples yield an amazing array of health benefits from deep inside their unassuming, yet lovely and vibrant skin.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

With each new season, enjoying a colon cleanse is a great way to maintain good health.

Cleansing the colon is a fantastic way to purge toxins from the body.  The cleansing also provides us with increased energy, a boosted immune system, and keeps us going strong as the weather changes.

The big three of colon cleansing fruits and veggies are carrots, apples, and cucumbers.  Add a lemon for a liver tonic and you’re in cleansing and health business.

All Season Colon Cleanser

• 1 red apple
• 1 medium size carrot
• ½ medium size cucumber
• 1 stalk of celery
• 1 8oz glass of cold purified water
• 1 tbs of honey or agave or 1 tbs apple cider vinegar
• Juice from one lemon

Juice the apple, carrot, celery, cucumber and lemon in the juicer. Slurry them together with the cold water.  Add honey or agave to taste.  Drink immediately, and preferably, do it first thing in the morning.  Or alternatively, dice the veggies and fruits and mix this all up in your blender.

Veggie and Fruit Cleansing Benefits

Apple: The apple’s skin contains pectin which assists in the removal of toxin.  Pectin also prohibits the protein matter in your G.I. tract from putrefying.  Apples also help regulate blood sugar levels.

Carrot: Ease inflammation of the colon. Carrots contain beta-carotene, a great nutrient for the eyes.

Cucumber: Contains an enzyme called erepsin which digests protein. Cucumbers have a high water content which soothes and eases the digestive tract and colon.

Celery: Flushes the kidneys, liver, pancreas, and gallbladder.

Lemon: A natural antiseptic, the acidity of lemon juice destroys harmful bacteria

Apple Cider Vinegar: Prevents the formation of kidney and gall bladder stones.

Honey: Anti-viral, anti-fungal, and anti-bacterial. Boosts the immune system and provides increased energy.

How Much to Drink

The beauty about this colon cleanse is how simple and direct it is.  This juice recipe can be taken daily if you want a deep cleanse or once a week to maintain good health.  Add this cocktail of health to your daily regime and feel the benefits:

• Clearer skin and a natural, healthy glow
• Bright eyes with stronger eyesight
• Easier and smoother digestion
• Regular and productive bowel movements
• Increased energy levels
• Eases frequency of headaches for headache sufferers
• Reduction in allergy attacks

It’s no secret that smoothies are pretty commonplace around here, and as my excitement for blended drinks leaps off the screen through my words, I find it hard to contain!

I’ve said it before and I’ll say it again, I love smoothies because they lend themselves so well to nutrition. I pack mine full of fruits and vegetables, so getting my recommended daily requirements of vitamins and minerals is a cinch.

Smoothie making isn’t rocket science, but here are a few simple rules that can help you make the best smoothie possible.

• Every green smoothie (check out this broccoli and grapes smoothie, for example) needs a fruit to balance it out. This is especially crucial for the green smoothie newbie. There is nothing more off putting than the thought of drinking cold vegetables.
• Ensure the consistency of your smoothie is creamy by varying frozen and fresh ingredients. I prefer a 50/50 ratio of fresh to frozen ingredients. Otherwise the smoothie is too thick or too thin, and nobody, especially me, wants to consume a smoothie that’s more like chunky juice.
• Hold the ice. If you adhere to step number two, you won’t need the ice for consistency. Plus when the ice melts, it leaves a watery mess that is just plain yuck. So trust me when I say hold the ice.
• Balance the water. Too much juice and you will face a sugar high. On the contrary, if you use too much water, it might not be palatable. You will find some schools of thought that say a healthy smoothie doesn’t contain juice, but I like to enjoy my smoothie, not wince as I gulp it back as quickly as possible.
• Get the perfect ratio. I find a ratio of 1 part juice to 3 parts water or milk makes for a wonderfully flavored smoothie. However if my smoothie is loaded with vegetables, I prefer a ratio of 1 part juice to 1 part water.

Smoothies aren’t just for fruit and vegetables. With the addition of chia seeds, oat bran, wheat germ or flax, smoothies can be a complete and filling meal, not to mention a fiber dynamo. If it can be blended, it can go in a smoothie.

Smoothies are a completely bespoke creation that you can tailor to your moods or dietary needs. You are the author of your own smoothie, so don’t be afraid to experiment – and soon enough you’ll be a smoothie enthusiast just like me!

What are your best tips for creating the perfect smoothie? Share with a comment!