Don’t let the unseasonably warm weather fool you, it’s still the time of the year for colds.  Dressing for the season and keeping warm is important, but so is nutrition and overall fitness.  A healthy diet and exercise program  can protect yourself from catching a cold and aid in your recovery. You can add some specific food food items  to you diet to aid in boosting your immune system against colds and flus. 

• Mushrooms are rich in selenium and antioxidants. Low levels of  selenium have been linked to increased risk of developing severe flu, while the B vitamins riboflavin and niacin found in these mushrooms promote a healthy immune system.
• Almonds may bolster your immune system against the effects of stress and are rich in vitamin E, which help boost the immune system.
• Garlic gives you several antioxidants to protect the immune system.
• Tea is rich in disease-fighting polyphenols and flavonoids … and relieves stress!
• Spinach is a “super food,” and is nutrient-rich.  It has folate to aid in the production of new cells and repair DNA, along with fiber and antioxidants.
• Oysters are rich in the mineral zinc. Not an oyster fan?  A recent study tested the effectiveness of zinc lozenges in treating colds, and the researchers found that cold-infected volunteers who chewed on a 23-milligram zinc gluconate lozenge every 2 hours had significantly shorter colds than cold-infected volunteers who sucked on a placebo.
• Sweet potatoes add the antioxidant beta-carotene to your diet, and are very efficient at removing free radicals from your system.

Other good rules of thumb to protect youself include:

• Eat fruit and vegetables that are rich in vitamins A and C, such as citrus fruit, dark blue and red berries, carrots, beetroot, and green peppers.
• Eliminate refined sugar, fatty dairy products, meat and white flour to reduce mucous prouction.
• Avoid stimulants such as coffee and alcohol that increase stress, and can depress your immune system.
• Drink at least 8 large glasses of water per day to help flush toxic by-products out of your body quickly and efficiently.

Good nutrition is vital to avoid or recover from a cold. Eat healthy and strengthen that immune system — you’ll discover that colds may not be so common after all!

Juicers extract the nutrients from fiber and plant cells, making them immediately available to your body, but strain out most of the fiber and minerals! On the other hand, a blender can be the perfect pulp solution for enjoying everything your fruit and vegetables have to offer. Blending retains all of the fruit’s natural fiber, vitamins, minerals and essential nutrients! Nothing is thrown out! Your homemade smoothie can be even better than eating whole fruits and vegetables because you can consume more in a single smoothie than eating a multiple helpings of of the same food!

Juices are delicious and healthy, but try a fiber-rich blender shake for that extra nutritional punch!

The lack of local fresh vegetables in the winter can wreak havoc on a healthy diet, but there are nutritious and tasty options. In temperate climates, beets are in season all through spring, in our northern areas they’re easily stored and retain their flavor. They’re not just a replacement for more desirable veggies, they’re stars in their own right. 

Long valued for their blood-building properties, beets also naturally detoxify the blood. Recent studies indicate that betaine, a by-product of beet sugars, contributes to the prevention of coronary and cerebral artery diseases. Beets are high in carbohydrates, low in fat and contain phosphorus, sodium, magnesium, calcium, iron, and potassium.  They are also an excellent source of fiber, vitamins A and C, niacin, and biotin. Beets also contain folic acid, which is recommended for pregnant women because it may lower the risk of spina bifida in newborn infants. What does all this mean for you?

• High in nutrition and low in calories, beets are a great choice for dieters. And they’re filling! Adding beets to your menu can help you lose weight while raising your energy levels.
• The significant amount of vitamin-C found in beets offers a natural antioxidant, ridding the body of deleterious free radicals and protecting against the development of cancer.
• Beets are high in carbohydrates making them a great source of energy.
• Studies have shown that beets guard against cancer, especially colon cancer.
• Considered one of the top ‘detox superfoods,’ beets contain  mixture of natural phytochemicals and minerals that make them powerful infection fighters, blood purifiers, and liver cleansers. These phytochemicals also help boost cellular oxygen intake of oxygen, making beets excellent overall body cleansers.

And you can eat it all!  Beet greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A and actually contain several times more of these compounds than the roots. The vitamin A assists in maintaining healthy mucus membranes and skin and is essential for vision while the flavonoids help to protect from lung and oral cavity cancers.

Like most root vegetables, beets are delicious slow-roasted or raw in salads, and their deep-red color is a visually beautiful addition to any meal.  Give them a try and beet those winter blues!

Bone Health
If you think joint pain and brittle bones are an inevitable result of aging, think again. It’s never too early to start thinking about your bone and joint health. Join Peter Sunday, January 29th at 8 p.m. on WJR News/Talk 760 for a great show on building and maintaining bone strength.

Every Young Person is a Story Waiting to be Told!
Peter will share his inspiring, remarkable story, and how God is continually changing his life! This event is a great way to get your New Year started…reserve your seats today!

Highland Park Baptist Church
28600 Lahser Road (at 12 Mile Rd.), Southfield, MI
Thursday, January 26, 2012 – 6:30 pm to 9:30 pm
$35 per person (Tables seat 8)
For more information or to reserve your place call Dale Bishop at 313-310-3946 or Vicky at 313-535-3800

New Year’s Diet and Digestion with Peter Nielsen
Learn the “why’s” of how the food we eat affects our digestive system. Learn about diet modifications that can help alleviate digestive issues. Peter’s helpful diet suggestions can also assist you in losing weight. Sign up today to discover the link between how what we eat affects how we look and feel!

Better Health Store
Saturday, Jan 28th

11 a.m. in Novi
42875 Grand River Ave
Novi, MI 48375
Phone: 248-735-8100

2 p.m. in Grosse Pointe
19850 Mack Ave.
Grosse Pointe, MI 48236
Phone: 313-885-5000

• Avoid sugar, white bread, and other high glycemic foods that can lead to macular degeneration.
• Sun damage can be a leading contributor to eye problems. Research shows that sun-lens damage can be cut up to sixty percent by getting plenty of the antioxidants found in green, leafy vegetables!
• About twenty percent of Americans suffer from dry eye syndrome. Studies show that getting lots of Omega-three fish oils can dramatically reduce their chances of having dry, “gritty” eyes. Women eating tuna five times a week cut their chances for dry eye syndrome nearly seventy percent!
• Cataracts are a leading cause of serious vision problems. Scientists find that women eating the most fruits and vegetables are about fifteen percent less likely to develop cataracts!

It’s a beautiful world, take care of those eyes so you can truly enjoy it!

You’ve taken your New Year resolutions seriously and have been working out daily.  You’re happy with the results, feeling pretty pleased with yourself and can see the path to the end line!  This is an important time to protect your feet from work-out related problems or injuries!

• Wear the right shoe! When choosing shoes for your workouts, check for construction and flexbility with a strong heel, padded insoles and arch support.  For more details on choosing an athletic shoe, check out ‘If the Shoe Fits,’ - http://petersprinciples.com/community/peters-principles-blog/if-the-shoe-fits/ – on our Peter’s Principles blog. Break in a new pair of shoes around the house before wearing them to workout.
• Don’t forget the socks. Experts say the No. 2 cause of workout-related foot problems is wearing the wrong socks. Socks provide the cushion between your skin and your shoe, and can prevent or cause friction that can lead to irritation or injury. Additionally, moisture can contribute to blisters, skin fungus, and fungus of the nails, so look for socks with some cushioning on the sole, ideally in a microfiber fabric designed to pull moisture away from the skin.
• Work up your to your program. Build up your fitness program.  If you’re currently walking 3 blocks per day, suddenly jumpint to 5 miles per day can lead to more serious problems, such as stress fractures and tendonitis.  A natural progression in the level of activity allows your feet to build up the strength to carry through your new fitness routine.

Even the most dedicated athelete comes up against foot problems now and then.  Here are a few pointers to help keep your feet healthy:

• Use  pads that are designed to take pressure off the affected area for corns and calloused skin.
• Soak your feet in warm water with a mild soap.
• Use foot files or pumice stones regularly to smooth and soften skin.
• Use foot sprays designed to kill athlete’s foot fungus  after showering in a gym or public facility.
• Check your feet every day, including the bottoms. Look for signs of redness, swelling, irritation, cuts, blisters, or corns.
• Moisturize your feet at night before going to bed.

To paraphrase Detroit’s own Soupy Sales  — Be good to your feet and they’ll be good to you!

Every Young Person is a Story Waiting to be Told!
Peter will share his inspiring, remarkable story, and how God is continually changing his life! This event is a great way to get your New Year started…reserve your seats today!

Highland Park Baptist Church
28600 Lahser Road (at 12 Mile Rd.), Southfield, MI
Thursday, January 26, 2012 – 6:30 pm to 9:30 pm

$35 per person (Tables seat 8)
For more information or to reserve your place call Dale Bishop at 313-310-3946 or Vicky at 313-535-3800

New Year’s Diet and Digestion with Peter Nielsen
Learn the “why’s” of how the food we eat affects our digestive system. Learn about diet modifications that can help alleviate digestive issues. Peter’s helpful diet suggestions can also assist you in losing weight. Sign up today to discover the link between how what we eat affects how we look and feel!

Better Health Store
Saturday, Jan 28th

11 a.m. in Novi
42875 Grand River Ave
Novi, MI 48375
Phone: 248-735-8100

2 p.m. in Grosse Pointe
19850 Mack Ave.
Grosse Pointe, MI 48236
Phone: 313-885-5000