Holiday Season v/s Cold Season – How to win the fight!

Around the office we’re all sniffling and it’s that time of year again when everyone you meet is sniffling.  As we travel or shop for the holidays we are exposed to more people than usual and, unfortunately, more colds.

It’s the worst time of year to get sick! Who has time for it? And who even has time to see a doctor?

Here’s some of our favorite home remedies to get you back into the holiday spirit and help you win the fight against the common cold:

• Have a nice, hot cup of black or green tea spiked with fresh lemon juice and honey.  Try to get local lemons and honey for this if possible.  And if you can handle it, top it off with red pepper to really kick off any sore throat symptoms or lack of energy.
• Homemade chicken soup has always been the cure all but it’s not always easy to whip up a batch of soup when you’re sick.  If you can do it, try to do so using only organic chicken and veggies for higher anti-oxidants.  If you can’t pull it off, the top 3 recommended brands of canned soup are: Cambell’s, Progresso and Wolfgang Puck’s.  Or, if you have a favorite homestyle restaurant in your area order a batch to-go!
• Black pepper is more than just a common household spice – it also contains capsaicin which helps relieve cold symptoms by thinning mucus and relieves congestion and turmeric which is an anti-inflammatory.  So add pepper to your meals and if you can handle it try gargling with a bit of black pepper in warm water.
• Red onions can boost your immunity through your stomach! Did you know that red onions are a prebiotic which means they aid in the production of ‘good’ bacteria in your tummy that helps develop a healthy microbiome? Yep! And that’s roughly 70% of where your immune system lives. So add onions to your food or just snack on one if you plan to avoid the mistletoe!
• White onions have a different effect on colds and we’re not talking about eating them either! Ever heard that old wive’s tale about slicing a white onion in half & putting it in a bowl in the room where a sick person sleeps? It’s a remedy that’s centuries old but many swear by it so why not try it? Others have even suggested placing sliced white onions on the bottom of your feet and securing them with socks as a remedy while you sleep.
• Baking soda may be an easier way to battle the common cold by simply adding 1/2 teaspoon to a cold cup of water and sipping it 6 times per day. Reduce the amount you drink as symptoms subside.  Baking soda is known to balance the PH levels in your blood which is another powerful way to boost your immunity.
• Raw honey is useful for sore throats and allergies.  If you can purchase locally produced honey this is the best cure for allergies, but if not just find the best organic honey from your grocer. Remember that your honey should be organic and unfiltered because processed honey has been heated to high temperatures and stripped of it’s natural healing properties.  Enjoy your honey by the spoonful or added to hot teas, smoothies or snacks.
• Did you know ginger root has anti-inflammatory, antioxidant, antiviral and expectorant bioactive compounds that may be helpful for getting over a cold quickly? Ginger also can settle an upset stomach. Add ginger to your tea or meals or simply snack on ginger for an energy boost as well as a healing boost. Also, you can purchase ginger supplements at most health food stores.
• Garlic is another potent root vegetable that has antiviral and antibacterial properties useful for kicking the common cold. It has been shown to boost the immune system, open up respiratory passages, and flush toxins from the body. Garlic can be eaten raw or, to help improve the flavor of eating fresh garlic, mix together one crushed garlic clove with two teaspoons lemon juice, some raw honey, and a pinch of cayenne pepper.
• Fresh, organic lemon is packed with germ killing antibacterial properties and is high in vitamin C.  With it’s potent blood purifier qualities, the lemon can be your best friend when battling a cold. Add lemon to your hot tea or just suck on a lemon slice to reduce symptoms and battle your cold.

Hopefully you have avoided the inevitable winter cold, but if you haven’t give these remedies a try and let us know which worked best for you! Do you have any home remedies you’d like to share? 

Valentine Tips for a Healthy Heart 💗

Here are 7 ways to honor your heart and return the love to your heart that it gives you every day…

🍎 EAT HEALTHY 🍎

Eat Healthy! Vegetables and fruits are good sources of vitamins and minerals, also low in calories and rich in dietary fiber. Both contain substances found in plants that may help prevent cardiovascular disease. Eating more fresh fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

⚖️ CONTROL YOUR CHOLESTEROL ⚖️

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet.

⚖️  MANAGE YOUR BLOOD PRESSURE ⚖️

High Blood Pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys. To manage your blood pressure you should eat a heart healthy diet, reduce sodium intake, get regular exercise, maintain a healthy weight, and avoid tobacco smoke. For more information on maintaining your blood pressure, Cholesterol levels and general heart health click here.

🔻 REDUCE BLOOD SUGAR 🔻

Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells. If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes. Begin your healthy diet by reducing consumption of simple sugars that are found in soda, candy and sugary desserts. Also take your medications regularly if prescribed and get your exercise!

💪 GET PHYSICAL 🚵

The first step is to talk to your doctor and get recommendations of what would work best for you on a personal level based on your medical history. Moderate exercise can significantly reduce your risk of heart disease and other chronic illnesses as well as improve your endurance, strength and flexibility. Here are four simple ways you can get physical and be on your way to a healthier heart:
🚶 Brisk Walking is a natural way to improve your fitness.                                                   🏃 Running: If you are a beginner to running, start out with a brisk walk and add 1 to 2 minutes of running every 5 minutes of walking. As you get more fit, you can increase the minutes you run until you don’t need to walk in between.
🏊 Swimming laps or even participating in water fitness classes will not only raise your heart rate and improve your heart health, the water provides multi-directional resistance that will improve your muscular strength and tone. 
🚲 Cycling is a low-impact exercise that you can do solo in the gym, in a spin class, or outside on the road or trails.

🔻 REDUCE STRESS 🔻  

Reducing Stress: When you are faced with stress, the ways you cope with it play a huge roll in either compounding it or truly eliminating it. Don’t look to escapes like drugs or alcohol, junk food, over sleeping, zoning out completely or taking it out on those around you.  Some of the best ways to deal with stress are to, try meditation, avoid people and situations that create stress in your life whenever possible AND get more rest! Check out these great tips on reducing stress from Web MD.

🚭 QUIT SMOKING 🚭

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health. Whatever it takes for you to stop smoking, it is worth it! Visit the American Heart Association’s Quit Smoking website for tools and resources.

Close Range Safety Training Academy wants YOU to be our Valentine for many years to come! Subscribe to our blog for safety tips, wellness tips and more to keep you informed, healthy and happy.

✍️☑️ Your New Years Resolution Solution! Tips to Beat the Stats in 2017…✍️☑️

A little more than half of Americans make New Year’s resolutions, but roughly 8% actually succeed in meeting their goals.

Come the first of January, hoards of enthusiastic resolutioners account for the spiking sales of gym memberships, smoking cessation programs, diet programs and many other self-help programs. By the second week of February, some 80 percent of those resolutioners are facing remorse and disappointment in themselves for falling out of line. Why is it that such good intentions seem so elusive?

Changing your behavior, whether it’s eating less, exercising more, quitting smoking, etc., is very difficult. Research has repeatedly proven the ways in which exhaustion depletes our willpower and generates an unavoidable state of stress. A well-rested person will have a much easier time resisting that cookie than a sleepy one. And studies have also shown that people who don’t get enough sleep aren’t just more tired, but are also more distracted.

With this in mind, here are 5 other useful tips to help you create, maintain, and succeed with your New Year’s Resolutions:

1. It’s about you! Make it something you actually want, not something you should want or what everyone tells you it should be.
2. Get proper rest! Without a good night’s sleep, the next day is challenging enough on it’s own without the added challenge of self control when you’re feeling week. 
3. Cultivate optimism. Positivity may be blocked by habitual pessimism, but if you are determined to stop complaining (to yourself and others) you can prevail. Pessimism is an instinctive habit most of us have and should be considered when making your resolution as a by-product of your resolution. 
4. Keep spirits high. Sometimes it feels impossible to cultivate optimism.  At those times, try a different approach.  Do something that makes you happy like watching your favorite movie, listening to your favorite song or doing something creative. 
5. Account and reward. Don’t focus on the goals as much as the achievements.  For instance, by quitting smoking you can save an average of $35 per week or cutting back on meals may save you an average of $80 per week.  This adds up. 

Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up! Everyone has ups and downs. Resolve to recover from your mistakes, get back on track and make 2017 your year!

Lack of Energy? Trouble Keeping Your Eyes Open? Supplements, Wellness Tips and More…

You stumble through the day and night, your brain slow, your body tired, your body aching; you’re tired, you’re groggy, and everything feels awful. Sound Familiar? 

Fatigue isn’t just tiredness, lack of energy and motivation can sometimes be a symptom of serious issues like depression, anemia, or thyroid problems. But in many cases fatigue is simply the result of bad habits. If you’ve ruled out any medical issue and developed better habit,s but are continuing to struggle with fatigue, it may be time to try supplements. 

Note: This article is not intended to serve as medical advice. If you have questions about taking supplements, consult a medical professional. 

Feeling tired is a normal and natural signal that tells you it’s time for sleep, and getting a full night’s rest may be all that is needed for relieving any fatigue that may be plaguing you. A chronic state of fatigue, however, represents a much bigger issue. Considering that energy is a cellular function dependent on the vitamins and minerals you consume each day, consistent low energy levels typically indicates a cellular imbalance. When cells are receiving the energy they need, you in turn feel energized. When cells struggle to produce energy, they suffer damage or die, leaving you drained.

10 Supplements That May Increase Energy

Your morning latte or black coffee does have certain health benefits, but it does nothing for improving energy. Yes, caffeine stimulates, but it also stresses the adrenal glands and endocrine system. Energy drinks rely heavily on sugar and other short-term stimulants, like caffeine. Similarly to the effects of sugar in candy, cereal, and other nutritionally-deficient snacks, chronic caffeine consumption results in energy crashes and dependence. Constant energy relies on three key factors: sleep, exercise, and eating healthy food. For a bigger boost, you may want to try any one of the following supplements.

1. Iodine

Hormones regulate metabolism and initiate the release of the many biochemicals associated with energy creation. The thyroid uses iodine to form triiodothyronine (T3) and thyroxine (T4), the two hormones which regulate all other hormones. The best dietary sources of iodine include seafood, sea vegetables (dulse seaweed, arame, kombu, and wakame), and dark leafy greens. Iodine supplements can also be taken. The best and most bioavailable supplements are colloidal or nascent iodine.

2. Vitamin B12

Every cell in the human body requires B12 for energy metabolism. In fact, the entire cellular energy creation, known as the Citric Acid cycle or Kreb’s cycle, depends on it. Unfortunately, the human body cannot create B12 on its own, requiring it from dietary sources. Clams, mussels, red meat, and dairy are the best natural sources of B12. Supplementing with B12 is safe as no side effects or upper dietary limit exists. 

3. Melatonin

Individuals with inadequate melatonin levels suffer from fatigue and accelerated brain aging. Research indicates sleeping with lights on disrupts melatonin production. If sleep is inconsistent, a melatonin imbalance may occur which can disrupt energy levels, blood sugar, and even weight.

4. Ginkgo Biloba

Ginkgo has long-been known for its powerful antioxidant activity and for improving blood flow. A recent review also suggests that it improves mitochondrial respiration and ATP (cellular energy) production in brain cells. This normalizes metabolic activity at the cellular level, protecting the cells and promoting health and longevity. 

5. CoQ10 

Coenzyme Q10 plays a vital role in the process of cellular energy creation. Every cell in the body contains CoQ10, although organs like the heart, kidneys, and liver have higher concentrations. Still, a deficiency can result. As an electron transfer molecule in cellular metabolism, it neutralizes free radicals, reducing its availability to assist with energy creation. Fatigue is one of the top symptoms of CoQ10 deficiency, although high blood pressure, stomach ulcers, and blood sugar imbalance may also appear. 

6. Androtrex® and Female Fuzion™

Hormone imbalances lead to fatigue and exhaustion. In today’s world of environmental toxins and poor dietary options, balancing hormones is becoming more or less a juggling act. Herbs such as Tribulus terrestris, ashwagandha, tongkat ali, and muira puama support endocrine organs such as the ovaries, testes, thyroid, pancreas, and adrenal glands. Each of these herbs can be found as individual supplements; however, the complementary effect each has makes herbal blends such as Androtrex® (for men) and Female Fuzion® an ideal supplement choice.

7. Acetyl L-carnitine

Another biochemical necessary for energy metabolism, L-carnitine transports fatty acids into the mitochondria for conversion into energy. Acetyl groups also play an integral role in mitochondrial energy creation. While the body naturally creates acetyl L-carnitine, also called ALCAR, the body will use this biochemical to support and protect the brain. Supplementing with ALCAR ensures the body has enough acetyl groups for energy metabolism and neural health.

8. Magnesium

Low magnesium levels have been linked to low energy and an increased struggle to complete basic physical tasks. The highest dietary sources of magnesium include raw spinach, pumpkin seeds, almonds, sesame seeds, beans, avocados, and quinoa. Supplementation can also help raise magnesium levels.

9. Ginseng

A recent chronic fatigue study found that taking the ginseng significantly greater improvement in cognitive function and had lower levels of toxins and free radicals in their blood. Overall, the patients experienced increased energy. 

10. Whole Food Supplements

While taking a multivitamin may help a little, many of the minerals supplied do not have the necessary phytonutrients to facilitate digestion. The most bioavailable mineral supplements will have digestible mineral forms in combination with plant biochemicals. A supplement like IntraMAX® and other whole food suppliments provides an all-in-one formulas with over 65 organic trace minerals, phytochemicals, and superfoods.

Supplements shouldn’t be the first step to fix fatigue. It’s most important to examine your stress management skills, nutrition, and sleeping habits. Seek out the opinion of a medical professional, if necessary, and then make the healthy lifestyle changes. But if you’ve eliminated unhealthy habits, ruled out underlying disorders, and are still struggling with fatigue, then supplementation may be effective in helping you get back the energy you need.

 

Ready, Get Set, Go!!! Energy Boosting Tips:

Find 35 foods to help you stay energized here.

Find 5 foods that make you sleepy here.

Find daily habits that increase tiredness here.

Find daily habits to increase your energy here.

❄😔Holiday Blues got You Down? Try These Prevention & Survival Tips for a Happier & Healthier Winter Season😔❄

“Holiday blues are a pretty common problem despite the fact that as a society, we see the holidays as a joyous time,” says Rakesh Jain, MD, director of psychiatric drug research at the R/D Clinical Research Center in Lake Jackson, Texas. “Many people feel depressed, which can be due to the increased stress that comes with the need to shop and the decreased time to exercise which gets put on the back burner during the holidays.”

While people with clinical depression should seek professional help, those with a touch of the holiday blues can try these strategies recommended by experts to assure a merry holiday and a happy new year:

• Avoid setting up unrealistic expectations for yourself such as taking on hosting responsibilities for events or trying to be the peace keeper in family conflicts.
• Plan ahead by creating prevention routines for yourself and doing your best to follow your schedule. Set up a calendar of to do lists for positive actions for yourself.
• Remember it’s ok to grieve. If you’ve suffered a loss and this season is a painful reminder of that, don’t be ashamed to grieve that loss. Feelings are a sign that you’re human and reflect where you are in your healing process.
• Don’t rob yourself of proper rest! Sleep and rest are important to everyone. Studies have proven that sleep deprivation is directly connected to depression. Do not cut back on your sleep in order to get more done during this busy season. Create a sleep schedule and stick to it.
• Avoid binging on food and alcohol. What feels good at the moment will have you facing regrets later on. Know your limits and stick to them at all times. In the moment binging may seem like a solution, but in actuality it creates more problems.

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If your feelings of sadness during the holidays are accompanied by suicidal thoughts, do one of the following immediately: 1. Call 911  2. Go immediately to a hospital emergency room. 3. Contact the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).

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Could I be Suffering from Depression?

Here are some symptoms to help identify depression in yourself or in a loved one:

• Prolonged sadness or unexplained crying spells
• Difficulty sleeping or sleeping too much
• Struggling with concentrating
• Feelings of hopelessness or helplessness
• Overwhelming and uncontrollable negative thoughts
• Loss of appetite or significant increase in appetite
• Escalating irritability, aggression, or anger
• Loss of interest in hobbies or activities previously enjoyed
• Developing an increase in alcohol consumption or reckless (acting out) behavior
• Thoughts that your life is not worth living or thoughts of death or suicide
• Fatigue, exhaustion, lack of energy
• Feelings of worthlessness or excessive guilt
• Inability to concentrate or make decisions
• Pessimism, indifference
• Unexplained aches and pains

If you are experiencing these symptoms you should seek professional help immediately. If you observe these symptoms in a loved one, gently encourage them to consider professional help.

For a listing of depression support groups, please visit the DBSA online. 

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For Family and Friends

Keep in mind that a mood disorder such as Depression is a physical, treatable illness that effects a person’s brain. It is a real illness, as real as diabetes or asthma. It is not a character flaw or personal weakness, and it is not caused by anything you or your loved one did.

A “tough love” approach is widely considered  unhelpful in terms of aiding someone with depression.

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What to do in Crisis Situation

If you believe your loved one is at an immediate risk for suicide, do NOT leave the person alone.

In the U.S., dial 911 or call the National Suicide Prevention Lifeline at 1-800-273-TALK

November is American Diabetes Month: Prevention & Awareness Matters

Did you know that 1 in 11 Americans today has diabetes?

Despite its prevalence, diabetes is an invisible disease. It affects men and women, people young and old, and people of all races, shapes and sizes. Often there are no outward signs from the 29 million Americans who fight this chronic illness every day. That’s why there is a critical need to foster awareness and education while breaking down stereotypes, myths and misunderstandings about this growing public health crisis that affects so many of us.

Diabetes is more than the medications and devices used to manage it. For many, diabetes dictates how they organize their day, what they eat at every meal, how they choose to be physically active and how they spend their money. People with diabetes can have health care costs that are 2.3 times higher than someone without diabetes, as type 1 and type 2 require very specific forms of treatment.

Type 1 diabetes is an autoimmune disease usually diagnosed in children and young adults, and there is no known way to prevent it. Approximately 5 percent of people with diabetes have type 1, which means their body does not produce any insulin. Insulin is critical in order for the body to transport glucose (sugar) from the bloodstream into cells for energy. People with type 1 diabetes must take insulin every day to live.

Type 2 diabetes is the most common form of diabetes, accounting for 90 to 95 percent of cases in the United States, and is caused when the body does not produce or use insulin properly. Risk factors for developing type 2 diabetes include being overweight, having a family history of diabetes and having diabetes while pregnant (gestational diabetes). Some people with type 2 diabetes can control their blood glucose (sugar) with healthy eating and being active; other may require oral medications or insulin, especially as the disease progresses. Type 2 diabetes is more common in African Americans, Latinos, Native Americans and Asian Americans/Pacific Islanders, as well as older adults.

Some women develop gestational diabetes, high blood glucose (sugar) levels during pregnancy, which requires treatment to protect the health of the mother and the baby. Gestational diabetes affects approximately 9.2 percent of pregnant women.

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There’s a way for everybody to participate during American Diabetes Month in November:

Share your story, or encourage a friend or family member to share theirs using #ThisIsDiabetes. You can also update your Facebook profile picture to help raise awareness, sign up to become an advocate and donate to help the American Diabetes Association continue their critical work. To learn more and view #ThisIsDiabetes stories from around the country, check out diabetes.org/adm.