Well-Being: Cold Combat


Hopefully nearing the end of this wretched cold and flu season, there are still folks out there suffering with a wicked winter cold. You can count me among those sufferers. My husband has been sucking on zinc lozenges for weeks now keeping the bugs at bay. I, however, cannot stand the taste of them nor enjoy the coating left on the tongue afterwards. If only there were an alternative.

Alas, I found one….and it dissolves quickly and doesn’t taste half bad either. Sambucol Black Elderberry Cold & Flu Relief is a serious miracle worker and homeopathic to boot! I was coughing, sneezing, stuffy and runny, had a sinus headache and overall felt pretty miserable. I took one of these quick dissolving tabs before bed and woke up feeling significantly better. I took another when I woke up the next morning and improved further. The directions say to take one every 3 hours. I haven’t been quite that consistent but can tell you that I am no longer stuffy, runny, headachey or miserable. I’m not quite 100% but pretty damn close. I’ll take it.


Well-Being: Recharge in 3 Simple Steps

Another inspiring article from the Chopra Centered Lifestyle. Hope it helps to Heal Your Body, Calm Your Mind. Namaste.

Step 1: Rest

Getting enough quality sleep is vital for mind-body wellbeing. Research shows that sleep deprivation can lead to muscle loss, fat gain, and significant risk for diabetes and heart disease. If you are one of the millions of people who get fewer than six hours of sleep per night, honor both your body and your busy schedule by carving out between seven and nine hours in which to get a solid night’s sleep (even if it’s during the daytime due to shift work). You will notice immediate positive changes, including a feeling of balance, revitalized energy, and a sharper memory.

Sleepy Success

Wind down Shut off your electronics and prepare to relax. Soaking in a candlelit bath or listening to soothing music can help you ease into your sleep space. Create a ritual by doing the same relaxing activity at the same time each night to help your body know it’s time to wind down.

Create comfort Increase your odds of falling (and staying) asleep by creating a space that is cool, dark, and quiet. Window shades, earplugs, or a white-noise machine can make your environment conducive to restful and rejuvenating sleep.

Clear your mind If your head is spinning with tomorrow’s activities, take a few minutes to write a to-do list or keep a journal by your bed to jot down thoughts that you can revisit in the morning.

Step 2: Relax

Centuries of wisdom, and modern research, have shown that a yoga and meditation practice is a powerful way to relieve and manage stress. There’s no need to wait to find the perfect class – you can start reaping the benefits of yoga practice, breathing techniques (pranayama), and mindfulness in your own home (or car, or office) in only a few minutes a day.

Your Own Private Yoga Retreat

Breathe Try this simple breathing exercise to create an instant spa moment. Sit comfortably, but tall. Slowly breathe in through your nose for a count of two. Hold the breath for one count and then exhale though your mouth for a count of four. Repeat five or ten times for a quick tension tamer, or keep it going five or ten minutes, quieting your mind for deeper meditation.

Stretch Calm your brain and give your legs and hips a good stretch with this simple forward bend. Stand with your feet nearly together and your hands on your hips. With a long torso, bend forward from your hips as you exhale and bring your torso as close to your thighs as is comfortable. Place your fingertips or palms on the floor and let your head hang. Stay in the pose up to a minute then place your hands on your hips and rise back to standing as you inhale. You can also modify this forward fold and do it from a seated position. Both standing and seated forward folds can relieve stress and insomnia.

Step 3: Refuel

Nothing can make you feel fabulous more quickly than switching out processed and packaged foods for real, whole foods that come from the earth. An easy visual cue that you’re on the right path is to make sure that veggies and fruits fill at least half your plate. Eating with intention is a wonderful way to celebrate life, inspire your taste buds, and honor your own body type. Learn more about eating for your body type here.

Fast Food Makeover

Pitch the packages Limiting or eliminating processed packaged foods like cookies, crackers, sugary breakfast cereals, and snack foods from your diet is a straight route to reducing your intake of fat, sodium, excess calories, and toxic compounds. Not only will you restore your body’s natural defenses against a host of diseases, the elimination of high-calorie, artificial foods can help you easily lose weight and may even alleviate symptoms of depression.

Go green (and red, and orange, and blue) Color your plate with an abundance of deeply hued produce. All those rich colors come from powerful antioxidants that deliver restorative benefits as they protect you from cellular damage. Think blueberries, beets, spinach, red peppers, grapefruit, tomatoes, and pomegranates. Find your favorites and fill your plate. Your body and brain will thank you with abundant health.

Cook: Super Bowl Munchies Alternative

Raw Cauliflower Tabbouleh









If you plan to have a few pals over to watch the big game on Sunday, consider serving a “dip” that’s a little more waistline and artery friendly! The following recipe from Pure Wow can be altered a bit to create a more dip-like consistency by adding plain greek yogurt or low fat sour cream until you have reached the desired consistency. Homemade pita crisps* or toasted naan bread would be a healthy alternative to potato or corn chips for dipping! Now you are really ready for some football!

Raw Cauliflower Tabbouleh
  Recipe adapted from “The Clean Plates Cookbook” by Jared Koch (Running Press)
Makes 6 to 8 side-dish servings (about 7 cups) Start to Finish: 40 minutes
Juice of 1 to 2 lemons

2 pounds cauliflower, cored and cut into large bite-size pieces (about 6½ cups florets)

1 large cucumber–halved lengthwise, seeded and cut into ¼-inch dice (about 2 cups)

1 large tomato, cut into ¼-inch dice (about 1 cup)

¾ cup finely chopped flat-leaf parsley

½ cup finely chopped dill

1 tablespoon finely chopped mint leaves

2 tablespoons extra-virgin olive oil

Fine sea salt

1. Zest one of the lemons. Juice the zested lemon along with enough of the remaining lemon to yield ??? cup lemon juice. Set the zest and juice aside.

2. In the bowl of a food processor, pulse the cauliflower to finely chop it into small, grainlike pieces, scraping down the bowl with a rubber spatula as needed. Cover a work surface with a clean, dry kitchen towel and turn the cauliflower out onto the towel. Twist the cauliflower in the towel to extract any moisture.

3. Transfer the cauliflower to a large mixing bowl and add the lemon zest, lemon juice, cucumber, tomato, parsley, dill, mint and olive oil. Season to taste with salt and serve at room temperature or chilled.


 * Cut a pita or tortilla shell into triangles by using a pizza cutter and bake @350 degrees until crispy.