Yes, Chicken Noodle Soup is a Cold Remedy



Bowl of Love



We've heard it, seen it and experienced it for years.  Growing up feeling yucky with a cold or flu, your mom or grandmother always produced a hot, steaming bowl of love called chicken noodle soup.  Yes, the attention and pampering help too.  However, it was the soup that was the foundation of a healthy recovery plan. 

So years later the scientist confirmed what we already knew.

A report from CNN states: "Chicken soup -- as made by grandma -- contains several ingredients that affect the body's immune system, a team at the University of Nebraska Medical Center found. Specifically, it has anti-inflammatory properties that could explain why it soothes sore throats and eases the misery of colds and flu, Dr. Stephen Rennard and colleagues said Monday. "Chicken soup may contain a number of substances with beneficial medicinal activity," the researchers wrote in their report, published in the journal Chest. "

They found that chicken soup and many of its ingredients helped stop the movement of neutrophils -- white blood cells that eat up bacteria and cellular debris and which are released in great numbers by viral infections like colds. Neutrophil activity can stimulate the release of mucous, which may be the cause of the coughs and stuffy nose caused by upper respiratory infections such as colds.

Just to be clear, we're not really talking about that canned stuff by the same name with the red and white label.  The sodium content of that stuff would override all the great healing affects of chicken noodle soup.

So the folks at Livestrong http://www.livestrong.com/article/170799-healthy-homemade-chicken-noodle-soup/ really hit the mark when they focused on the ingredients of a good bowl of soup.

Ingredients

I love this medicine



The most healthy soup starts with 100 percent organic USDA certified chicken, meaning the chicken was raised in a humane environment, fed an appropriate organic diet, received no hormones or antibiotics and is preservative free.

Load your soup up with organic vegetables like carrots, onions, celery and leeks and simmer them in water or a low-sodium chicken broth.

Experiment with adding fresh or dried herbs based on your individual tastes.

I also suggest using "No Yolk" noodles or whole wheat noodles.

Ok, you have your chicken, veggies, herbs and you're ready to go.

Stove Top vs. Crock Pot? I recommend stove top on medium heat.  Crock pot can reduce everything to a mushy consistency.  Needless to say do not use pressure cooking.  It's super fast but fails to produce adequate broth and will reduce any pasta to paste.  The cooking time on the stove can be reduced on the stove by cutting the chicken into small parts, adding pre-cut vegetables from the grocery store (or your cutting board), putting them in a pan with cooked chicken in water or broth and simmering for an hour or so until the vegetables are the desired texture, adding noodles for the last 15 minutes. But slowly cooking a whole chicken using fragrant herbs and fresh vegetables allows the essence of each food to be released and merge, resulting in a rich, satisfying flavor.

Tips from Livestrong:
"If you have the flu, adding fresh or ground ginger to your soup can help settle your stomach and relieve nausea. Serving your soup with a few healthy crackers can also calm your stomach. To remove excess fat from your soup, chill it overnight in the refrigerator and all the fat will congeal at the top so you can scoop it out."

How to Exercise to Burn the Most Calories

Interesting article from one of my common sources of insight: eHow

How to Exercise to Burn the Most Calories
By Art Vandelay, eHow Member

Getting the most out of your workout can make or break a weight loss plan. Exercises that burn the most calories are generally going to share two characteristics: they will be highly active and they use just about the whole body. So what exercises burn the most calories? Among the best calorie killers are running, competitive sports, and swimming.
Difficulty: Moderate

Instructions.
1 First, there are a few factors to consider which will affect the value of these exercises. The intensity of your workout is the most important predictor of how many calories you burn. If you dog it, you will not be satisfied with the results. There are also a few personal factors including your weight, metabolism, and your endurance which can affect how many calories you burn and how long you can effectively exercise.

2 Running: 
Occam's Razor states that the simplest solution is often the right one; in this case, running is both one of the simplest exercises and one of the best at burning calories. Intensity plays a major part here. Running at eight or nine miles per hour burns significantly more calories than running at five or six miles per hour. If you want to measure the speed at which run, simply time your run, measure the distance between your start point and end point, and convert your units to miles and hours. Speed equals distance divided by time. Running at eight miles per hour for a half hour can burn 500 or more calories. 

3 Competitive sports:
Some of the best workouts can be competitive sports: full court basketball, flag football, soccer, ice hockey or field hockey, lacrosse, or any other competitive sport that generally involves constant motion and high speeds. All of these sports typically involve the frequent use of several muscle groups in an intense atmosphere. In addition to their surface value, the competitive spirit can often be the factor that gives a workout the extra boost it needs to become a good calorie burner.

4 Along the same idea, martial arts, wrestling, boxing, and even fencing are all excellent exercises that burn calories at a high rate. These are great calorie-burning exercises because they require a combination of frequent quick motions, endurance, and strength.

5 Swimming:
Once again, intensity plays a major part in your calorie usage. Spending a lot of time wading isn't going to do much for you, but swimming laps and keeping active will yield good results. In his Olympic swimming training, Michael Phelps didn't consume 10,000 calories per day because of the munchies - it was because intense swimming is one of the best exercises that burn a lot of calories. An hour of active swimming can burn between 500 and 1,000 calories.


6 Human-powered vehicles:
Biking, elliptical training, skiing, and canoeing can all burn well over 500 calories an hour if performed at a moderate or high level. Stationary bikes, elliptical machines, and skiing simulators are all roughly as effective as the real thing, so you can still burn a high number of calories while literally going nowhere fast.

.

Benefits of Physical Fitness

Ever ask yourself why?  Why get off the coach? Who sweat? Why run? Why exercise at all?  Well this is why --- in short: Quality of Life!

Exercise: 7 benefits of regular physical activity

By Mayo Clinic staff

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Now you know once and for all.  So follow those 5 steps to starting a fitness program (previous posts).  Congratulations for taking giant steps toward a better and perhaps longer quality of life!  Of course, if you have any doubts about your current level of physical condition to start, consult with your doctor who might modify your program.

Starting a Fitness Program for the First Time (steps 3 -5 of 5)

Now that you've read steps 1 and 2 of the 5 steps, ready for more.  Trust me: Reading the steps is a LOT easier than doing the steps.  So take your time and control the eagerness to begin.  Have a plan. 

Fitness programs: 5 steps to getting started
By Mayo Clinic staff
 
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:
■Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
■Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
■Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
■Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
■Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Starting a Fitness Program for First Time (1&2 of 5 Steps)

Okay it's the first of the year and one of your New Year's resolution is to get off the coach and get into shape.  The benefits are undeniable (more on that in future posts).  However, the wise person knows you can't reverse perhaps years of inactivity overnight.  Those who try will fail due to injury, fatigue or disappointment.  So if you want to do this, let's do it right.

The folks at the Mayo Clinic (who knows a thing or two about medicine and health) offers the following:

Fitness programs: 5 steps to getting started
By Mayo Clinic staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
■Your pulse rate before and after you walk 1 mile (1.6 kilometers)
■How long it takes you to walk 1 mile (1.6 kilometers)
■How many push-ups you can do at a time
■How far you can reach forward while seated on the floor with your legs in front of you
■Your waist circumference as measured around your bare abdomen just above your hipbone
   Your body mass index

Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

■Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
■Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
■Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
■Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
■Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
■Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
■Put it on paper. A written plan may encourage you to stay on track.

Steps 3 through 5 Coming Soon

Aerobic Training During the Winter

Winter Training
How to Train During the Cold Months of the Year

Training becomes difficult for runners during the winter. Our trails through the woods become covered with snow. Ice and snow also make running on the roads tricky. Cold weather forces us to bundle up, slowing our stride. Add to that, the narrow window of daylight that forces many runners to train, at least during the week, in darkness. For that reason alone, winter is no fun even for those who live in warmer climates.

But winter also can be an advantage, since it forces us to change training patterns. If we can't do fartlek in the woods or repeat 200s on the track, we can at least run long and build our base mileage and aerobic fitness. The mere difficulty of running when the temperature dips below freezing makes us tougher.

Don't pamper yourself.
Keep running this winter Here is a Winter Training Program to motivate yourself to not only stay fit, but to improve your fitness. It lasts 13 weeks and features five running workouts a week with one day of rest and one day of cross-training. Most significantly, It is a time-based training program, meaning that workouts are prescribed in minutes rather than miles. That recognizes the variability of running conditions due to weather. When it's cold and slippery, it's hard to maintain the same fast pace you might in the spring or fall with equal effort.

On days featuring bad weather, simply run at a comfortable pace without glancing at your watch to check pace. Let your instincts tell you how slow or fast to run. On days when the weather improves and the weather has warmed and the roads are clear, pick up the pace.

The Winter Training Program consists of the following workouts on various days of the week:

Monday: Run Easy. In my Winter Training Program, Mondays are easy days with short runs alternating between 15, 20 and 25 minutes at a pace between 65 and 75 percent of your maximum heart rate. If you have access to a fitness center, you might want to do this workout on a treadmill, then do some strength training afterwards.

Tuesday: Run Long. If you have used one of my 18-week marathon training programs, you know that I usually prescribe what I call "sorta-long" runs for the middle of the week. About the best way to describe them is that they are runs not as long as the long runs on the weekends. Tuesdays in this program are set aside for sorta-long runs between 45 and 60 minutes. Run between 65 to 75 percent of your maximum heart rate.

Wednesday: Run Easy. Similar to Monday, do a short and easy run today, coupling this run (outdoors or indoors) with some stretching and strength training. Stay in the 65 to 75 percent comfort zone.

Thursday: Run Fast. Weather permitting, do a Tempo Run. I define a Tempo Run as one where you start easy at a jogging warm-up pace (60 to 70 percent of your maximum heart rate), then after a mile or two, begin to gradually accelerate to just slower than your 10-K pace (between 80 and 90 percent of your maximum heart rate). Then, after holding that fast pace for 3 to 5 minutes, gradually decelerate and finish the run at the same jogging pace at which you started. While I suggest Thursdays for Tempo Runs, be aware of weather conditions. Feel free to shift your Tempo Run--or any other prescribed workout--to the day of the week most convenient for you.

Friday: Rest. Fridays are rest days in all my programs. You need to be well rested to obtain maximum benefit from the tougher workouts on the weekends.

Saturday: Run Long. In this program, you will alternate runs of 60, 75 or 90 minutes, the time difference mainly to provide a bit of variety from week to week. I don't care how far or fast you run in your allotted time; I simply want you out running. Even runners with access to a treadmill in a gym probably need to get outdoors at least once a week to run long. Stay in the 65 to 75 percent comfort zone. Please note that, unlike my marathon programs, the mileage (or time) does not build over the length of the program. I'm not training you for a marathon or any other race. My interest is in having you maintain a high level of fitness during the winter, so that you can move into a race-focused training program once the weather warms. If you are training for a spring marathon at the end of this Winter Training Program, feel free to modify upward the length of time or distance for these long runs.

Sunday: Cross Train. An hour's walk between 50 and 60 percent of your maximum heart rate would be one winter cross-training option for Sundays, or if you have access to a fitness center you could move your cross-training indoors.

Selecting a Heart Rate Monitor

For the millions of my blog readers who have dutifully absorbed these posts you know that I'm a huge advocate of treadmills for general aerobic fitness.  You also know that to maximize the effectiveness of your workouts you should monitor adjustable parameters like degrees incline and speed.  Since most of us aren't 35 year old, 150-pound people you should also enter your age and weight.  However, as  you now know  from my award winning posts that the resulting calories burned is a rough estimate only.  Depending on your diligence the error rate could exceed 40 percent.  So if  you're serious about health and fitness perhaps it's time to invest in a more accurate means of determing the intensity of your aerobic workout.  I came across this article as a nice introduction to the subject. 

Before You Buy a Heart Rate Monitor
By Wendy Bumgardner, About.com Guide
Updated December 25, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board

A heart rate monitor senses and displays your heart rate. Walkers can use heart rate to adjust the intensity of their walk -- speeding up or slowing down to stay in their chosen heart rate zone. Two walkers going the same speed may be in different zones -- one barely working at all, the other near maximum and straining. As your fitness improves, you can walk faster at the same heart rate.

ECG-Accurate Monitors with Chest Strap

The most accurate heart rate monitors use a chest strap which fits snugly around your chest just below the breast. The transmitter detects the electrical activity of your heart just like an ECG. It relays this to a display, usually worn like a wristwatch, although some use earphones instead. It is important for the strap to maintain contact or you get wild readings.

Heart Monitor Features

Basic models display only your heart rate, and perhaps elapsed exercise time. With increasing price you get a variety of useful features such as: Heart rate zone alarm: Set the zone and it alerts you when you are high or low. Timers: Countdown timer, stopwatch, interval timers, clock, alarm. Calories burned. Time in zone, splits. Fitness test. Computer link. Pre-programmed workouts.

Display and Ease of Use
Besides features, shop for how easy it is to use. Can you read the numbers easily? Does it have a backlight for use in low light? Are there so many features that you will have to carry the manual to figure out how to use it each time? Are the buttons well labeled and easy to find and push?

Price
Once you have chosen which features you want, it comes down to price. Sales are common and you can find a wide variation in the price of the same model. Shop around and you may be pleased to find your dream monitor for much less than suggested retail price.

These monitors work by detecting your pulse -- usually by placing one or two fingers on sensor buttons. They cannot give you a constant reading of your heart rate, you have to take it on demand instead. They are also trickier to use than the chest strap monitors -- cold fingers, etc. can give you no reading or wild readings.

Super Foods - Part II

The folks at Center of Science in the Public Interest have identified five more super foods.  See previous post "Super Foods - Part I" for the first five.  Now the last 5 Super Foods:

6.  Crisbreads - whole grain rye crackers have high fiber and usually low or no fat.  Great alternative to saltines or potato chips.  Even if you're using them for dip at least they're not contributing to your premature health issues.

7.  Garbanzo Beans - I know .... what?  Yes black beans, pinto beans, etc. are good alternatives. Rich in protein, fiber, iron, magnesium, potassium and zinc. Yes all of that in a little old bean that can be purchased for little of nothing. So continue to enjoy those other beans if that's your strong preference.  However, if  you want to walk on the wild side of beanery try these.  Their versatility alone should make them a staple in every kitchen.  They can be eaten as a vegetable, in a salad, part of a soup or stew.  Try them ... you might like them.

8.  Watermelon - Full of vitamin A, vitamin C and potassium.  They are wonderfully sweet, juicy and refreshing on a warm summer evening.

9.  Butternut Squash - Lots of vitamin A and C and fiber.  Butternut Squash can be steamed, baked or put in stews.  It has wonderful color and a unique flavor.

10. Leafy greens - This is the foundation.  Every kid growing up knows he or she should have something green on their plate.   I might add that should not be last week's mac and cheese. They're all good: kale, collards, spinach, turnip, mustard or chard.  They can be a bit bitter unless cooked properly.  There's a number of great southern recipes to turn these vitamin A, C and K powerhouses into a great meal.  Forget the folate, potassium, magnesium, calcium, iron, lutein and fiber.  They're so good you forget they're nature's chemistry set.

So enjoy. Live Long.  Spend a little time at your local grocery and get to know that long forgotten room in your house called the kitchen.

Super Foods - Part I



Super Food



In this day and age of rampart obesity, super size fast foods, overly processed food in the US; there are simple, healthy and readily available foods that are packed full of goodness and nutrition.  No wheat germ and egg whites on this list.  Also notice three common traits about the so called "Super Foods":

1) Minimal processing, 2) Available in most full service grocery stores and 3) Not that expensive. 

This particular list was published by the nonprofit Center for Science in the Public Interest (cspinet.org).

1. Sweet potatoes - plenty of carotenoids, vitamin C, potassium and fiber.  A southern staple for years and most commonly baked with a little cinnamon, nutmeg and brown sugar.

2. Mangoes - loaded with vitamin C, vitamin A, potassium and full of fiber.  It is a delicious fruit. It's beautiful color can make a common salad look gourmet.

3. Unsweetened Yogurt  - plain yogurt retains all the great protein, potassium, calcium, zinc and vitamin B that it's sweetened version lost when interacting with all that sugar.  Also, use it as a healthy alternative to sour cream or add fresh fruit like bananas, strawberries or peaches just before consuming.

4. Broccoli - another nutritional powerhouse with lots of vitamin C, carotenoids and folic acid.   Steam it or better yet eat it raw.  Great natural flavor.  Avoid the ranch dressing or onion dip. 

5. Wild Salmon - Just in case you aren't a vegetarian there is a little protein in the offering.  It full of omega-3 fats which is a great defense against heart attacks and really helps enhance the good cholesterol.  Avoid farm raised fish and seafood if the wild version if available.  That includes catfish, oysters and shrimp.  The waters of their wild habitats or less contaminated and the flavor is more intense.  Besides support the fine folks of the US Gulf.

Part II - Coming soon.