Tips for Staying Healthy During the Winter Months

Even a minor cold can mess up the day to day activities of entire week, leaving people endlessly trying to catch up at work and home. The flu shot is a way to avoid getting sick, but not all people are comfortable with receiving an immunization, and flu shots don’t protect against colds. If you want to stay healthy this flu and cold season, rely on home remedies and grand ma tales.

1. Prevent the Spread of Illness

The best way to avoid getting sick is washing your hands with a good quality antibacterial soap. Avoid touching your eyes, nose, and mouth as much as possible, when you are outside without washing your hand.

Sore Muscle after workout

Your muscles are sore because during workout you have torn the muscle tissue apart. That's not bad because your body is working to compensate them with newer and stronger tissues, which is good, this stimulates the muscle to heal and grow back stronger .It happens usually between 1-2 days of starting a new workout and eventually your muscle will no longer become sore after (1-2 weeks).

But the important part of working out is recovery time. Your body does need time to recover and give your muscles time to grow. When muscles do not get sufficient recovery time, they will not come back stronger, over training results in lowered performance, and too often leads to injury.

High Protein- low Fat foods

Beef steak 6oz – 42 grams protein

Lean cut beef 1oz- 7 grams protein

Ham 3oz- 19 grams protein

Pork 3oz- 22 grams protein

Chicken breast (skinless) 3.5oz- 30 grams protein

Salmon or Telapia fillet 4oz- 24 grams protein

Tuna solid (in water) can 6oz- 40 grams protein

Egg 1 – 6-7 grams protein

Milk (1%) 1 cup (244 g) - 8 grams protein

Cottage cheese 1 cup (244g) - 30 grams

Low fat Greek Yogurt 6 oz. - 15-20 grams protein

Low fat Regular yogurt 6 oz. – 9 grams protein

Swiss Cheddar cheese 1oz. -7-8 grams protein

Mozzarella cheese 1 oz. – 6 grams protein

Parmesan 1 oz. – 10 grams protein

Firm Tofu ½ cup (cubed) – 20 grams protein

Soya milk 1 cup – 6-10 grams protein

Red lentil 1 cup (cooked) – 16 grams

Black beans 1 cup (cooked) – 14 grams

Garbanzo beans 1 cup (cooked) - 15 grams protein

Flax seeds 1 cup – 16 grams protein

Peanut butter 2 Tablespoons - 8 grams protein

Almond butter 2 Tablespoons – 5 grams protein

Almonds, ¼ cup (one handful) – 8 grams(less fat)

Peanuts, ¼ cup (one handful)– 9 grams ( more fat than almonds)

Cashews, ¼ cup (one handful) – 5 grams (more fat than almonds)

Pecans, ¼ cup – 2.5 grams

Sunflower seeds ¼ cup – 6 grams

Pumpkin seeds ¼ cup – 8 grams

Oat 1 cup (cooked) – 7 grams protein

Quinoa 1 cup (cooked) – 8 grams protein

Brown Rice 1 cup (cooked) – 5 grams protein

White Rice 1 cup (cooked) –4 grams protein

Whole wheat pasta 1 cup (cooked) –7 grams protein

All veggies 1 cup cooked – 1-2 grams protein

(Exception) Avocado – 1 medium – 4 grams protein

             Managing Iron-Deficiency Anemia  

This video—presented by the National Heart, Lung, and Blood Institute, part of the National Institutes of Health—shows how Susan, a full-time worker and student, has coped with having iron-deficiency anemia.