2.       QUALITY SLEEP: Quality is the key. Just sleeping does not count but being undisturbed with no turning and tossing is  must. DEEP SLEEP.  Try avoiding heavy foods, caffeine and alcohol before bed can help getting deep sleep.

3.        Green tea: Green TEA contains a compound that can increase your number of regulatory T Cells. Adding squeeze of lemon you will get entire dose of antioxidant vitamin C.

4.       Vitamin D: vitamin D is important for immune function and reducing inflammation.  Expose the most skin possible to sunlight. If not atleast take a supplement

5.       Around Nature. Spending time among the trees activates natural killer cells which are party of immune system.

6.       Stop Smoking. Cigarette smoking or e-cigarettes lowers your immunity making you more prone to sickness.

7.       Massage: Massage relaxes you and research has shown that it increases your levels of white blood cells that can defend the body against disease

8.       Nosh your Fve a day: Eating 5 servings of veggies a day prevent 20% of illness compared to who ate only 2 servings a day

9.       Exercise: People who did regular aerobic exercise were less likely to develop a cold. Exercisers did not get sick if they do its only to a milder extent.

10.   Positive Emotions: The more you experience awe, wonder and amazement, the more they lowered levels of cytokines according to a study in journal emotion.

½ C unsweetened coconut or  almond or cashew milk

1 tsp chia seeds

1 scoop whey protein powder ( grass fed and sweetened with stevia)

1 pkt stevia

2 Tbsp  coconut flour

1 C frozen wild blueberries

½ C ice

1 tsp lemon juice and 1/8-1/4 tsp ground ginger

Directions:

Place coconut flakes on a aluminum foil in toaster oven for   3 minutes so it does not burn

Add remaining ingredients into a blender and blend until smooth

Transfer to a bowl  and top with toasted coconut

Nutrient Analysis per serving: Caloreis:300, Total Fat:8g

Saturated fat: 5g,

Sodim: 220mg

Total carbohydrate: 31gm

Dietary fiber:14g

Sugars:11g

Protein:27g

The word was coined in 1940 but adaptogens are used for centuries in ayurvedic and traditional Chinese medicine.

Widely marketed adaptogens include Ashwagandha, Rhodiola, Holy basil, Ginseng, Maca, Reishi Cordyceps mushrooms.

Scientists aren’t sure-how exactly adaptogens work yet but compounds in these plants thought to increase or decrease different cellular responses to bring the body into balance.

Adaptogens could say/ impact how much of fight or flight hormone cortisol is released helping to reduce stress. 

They could urge cells to produce more neuropeptide Y which plays a big role in regulating mood and appetite and helping the body adapt to physical stressors like exercise

The evidence for most widely used adaptogens in suggestive but far from decisive because of lack of research and a lack of funding for such research.

Treat these like any other new medical intervention with hope, respect and caution.

Bottom Line: Adaptogens may help ease stress inside and out as part of an overall healthy life style.

It a growing trend, healthful bowls  are ranked fourth out of 10 overall restaurant trends for 2020. They are even served at Dunkin Donuts, Taco bell  and other food companies are following the trend.

Why are they so popular because they are attractive to look at and enticing to eat. These  gorgeously hued bowls of food can be filled with colorful fresh fruits, interesting nuts, seeds, eggs and other delicious options

Breakfast bowls are a perfect grab and go meals. BB can be prepped in advance, eaten throughout the week. These quick and easy breakfasts also travel well in reseal able containers.

Nutrition advantages include 1) Increased fiber. A jump start on fiber goals for the day most of them include whole grains, nuts and seeds.

Greater variety at breakfast: include seasonal produce, leftover ingredients. The increase in variety potentially can increase consumers micronutrient, antioxidant and phytochemical consumption

High fruit and vegetable intake. They present a good opportunity to maximize consumption of both fruits and vegetables.

Disadvantages

Large portions If you do not watch and you can end up with 750 or more calories in bowls.

Nutrient omissions: Blending 4 servings of fruit with juice will leave the individual short on protein and heart healthy fats. Most people forget about the balance and include only one food group

Extra added sugars: Clients are tempted to add more table spoons of honey thinking it’s healthy and to satisfy the craving  for sweet

High Saturated fat, bacon, sausage bowl with eggs sound delicious to them but they can be excessive with saturated fat and sodium