I often hear people talk about how expensive and time consuming eating healthy is.  True, fresh fruits and vegetables can be expensive, especially if they go to waste in your refrigerator. But let’s be truthful, which is healthier, a banana or potato chips?  A large banana has 120 calories, no fat and is full of potassium.  The standard serving size for potato chips is 1 oz. - that is 13 to 16 chips with 160 calories and 10 grams of fat; and lets face it, no one eats a standard serving size of potato chips, -  so multiply the calories, salt and fat by two, three, or more times!  What about convenience?  Peel a banana or open the bag of chips, I’d say it’s a tie.

So, if those fruits and veggies sitting in your refrigerator are getting super ripe, cut them up and throw them in the freezer.  Then, when you need a quick healthy meal, get out the blender.  Start with some protein: unflavored Greek yogurt or cottage cheese.  Then let your imagination run wild.  Add a handful of your frozen fruit.  You can add spinach or kale; almond milk, peanut butter or avocado; or protein powder.  The combinations are endless.

Watch for discounted fruit or veggies at the grocery store.  They’re perfect for the freezer and a healthy smoothie!  Just remember, smoothies can add up in calories, so watch what goes into your smoothie and use it as a meal substitute when you are in a hurry.  You just might find eating healthy is more convenient, more fun, and less expensive than you thought!

Have you had the flu already this year?  Maybe your kids brought it home from school or you have been in contact with someone at work or on an airplane?  You woke up feeling just fine this morning, but within hours you have a pounding headache, muscle pains, aches, a high fever, sore throat and just feel awful.  The older we get, the more we realize that these are all signs of influenza, also known as ‘the flu’.
 
Every year, millions of people contract influenza.  What’s worse, millions of people do not get an annual flu shot so the flu epidemic can run through schools and work places.  You don’t have to be the person who gets the flu if you follow some of the following tips:
 

1. Eat a healthy diet, full of fruits and vegetables, so you get extra vitamins and minerals.Limit added sugars because they contribute to inflammation and avoid alcohol because it is an immunosuppressant.
2. Maybe rent a movie at home off the TV and avoid movie theatres or other crowded places where people are coughing or do not cover their mouths when sneezing.
3. Wash your hands with soap and water often or use hand sanitizers that contain 60 percent alcohol to reduce your flu risk.
4. Exercising releases stress and boosts the immune system, so try walking 30 minutes a day during the winter months and stay active.
5. If you cannot get outside for sunshine each day, consider taking a Vitamin D supplement.Or eat more foods that contain Vitamin D such as tuna, sardines, egg yolks, milk and yogurt.
6. Get enough sleep, 7 to 8 hours a day is recommended so that your body is are rested and your immune system is not compromised.
7. Stop touching your face.This is a hard habit for some people to break, but stop touching your eyes, nose and mouth.Your fingers and hands contain millions of germs and potential viruses.
8. Sanitize the TV remote control, your cell phone, computer laptop, door handles, your keys, wallet, your automobile steering wheel, your purse, and other places that a lot of people touch.
9. It’s not too late to get a flu shot!