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Every year when Winter rolls around, you’ve probably noticed the glut of commercials for cold and flu medicines that promise to put an end to the coughing, sneezing, headaches, stuffiness and more that comes with being sick.

Most of us just chalk it up to being “that” time of year.

But the truth is, there’s a very good reason why Winter coincides with greater chances of being sick with the flu or a similar illness.

As it turns out, a vitamin D deficiency is the culprit.

And when you stop and think about it, it makes total sense.

As Winter progresses, the daylight hours become shorter and shorter. Combine that with the fact that most people try and stay indoors to keep warm, and you’ve got the perfect recipe for a vitamin D deficiency.

That’s because your body makes the vitamin D it needs with the sunlight that hits your skin when you’re outside.

A study published in the journal Epidiemology and Infection found that there is a direct correlation between the lack of vitamin D most people experience during winter and coming down with a cold. [1]

The researchers stated, “We conclude that vitamin D, or lack of it… [is the] seasonal stimulus [for illness].”

Another study, published in the 2009 edition of the journal Archives of Internal Medicine discovered that a vitamin D deficiency is responsible for many upper-respiratory tract infections. [2]

And that’s just the proverbial tip of the iceberg when it comes to research linking vitamin D deficiency to getting sick.

For example, one Dutch study found that children with the least sun exposure were twice as likely to develop a cough and three times as likely to develop a runny nose, compared to children who got plenty of sun. [3]

Another Russian study stimulated vitamin D production in athletes. They did this with sun lamps that gave off UV rays.

The result?

The athletes experienced 50% LESS respiratory infections and had less days missed due to illness. [4]

And while I don’t have to space here to tell you about ALL the neat vitamin D studies I’ve found, I’ll leave you with one more.

In 1994, a study published in the Journal of Tropical Pediatrics, investigated the effects of high-dosage vitamin D supplementation on children.

The researchers gave 27 children (ages 3-12) 60.000 iu of vitamin D per week. They did this over the course of six weeks.

Also, you should know that these children all had a history of frequent respiratory infections.

By the time the study ended, NONE of the children developed respiratory infections. [5]

Dr. Rehman, the study’s lead author, stated, “infections were fully controlled and no recurrences were reported for six months.”

That’s simply amazing when you think about it!

So save your money this Winter. Instead of going out there and getting cold medicines, get some sun… well, that is if you’re lucky enough to live in a warmer climate.

Otherwise, stock up on vitamin D!

The kind of vitamin D you want to take is important. Choose a supplement that contains vitamin D3 (cholecalciferol).

As far as how much, research indicates you may need as much as 5,000 – 8,000 iu to get the protective, immune-boosting effects.

Oh and by the way, if you’re serious about taking your health and fitness to the next level for the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

References:

1. Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E.”Epidemic influenza and vitamin D.”Epidemiol Infect. 2006 Dec;134(6):1129-40. Epub 2006 Sep 7.

2. Ginde AA, Mansbach JM, Camargo CA Jr.”Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey.” Arch Intern Med. 2009 Feb 23;169(4):384-90.

3. Photodermatol Photoimmunol Photomed. 2004 Oct;20(5):270-1.

4. Vopr Kurortol Fizioter Lech Fiz Kult. 1990 May-Jun;(3):30-3.

5. J Trop Pediatr. 1994 Feb;40(1):58.

Your body and your mind are directly linked.

What you think about has a clear effect on your health and vice versa.

In fact, I’ve just come across a fascinating study that shows how strong this mind-body connection is.

Researchers at Yale University decided to see how your thoughts affect your body’s response to food.

The study, published in the online journal Health Psychology, focused on ghrelin levels in the body.

So we’re on the same page, ghrelin is also known as the “hunger” hormone. It sends a signal to your brain that makes you want to eat.

If your body’s ghrelin levels are high, you’ll tend to overeat… even if you are already feeling full.

Likewise, low ghrelin levels are associated with feelings of satiety and not needing to eat more. .

One more thing – ghrelin levels typically increase before meals and decrease after eating.

Back to the study…

The researchers recruited volunteers and divided them into two groups:

Group 1 – received a milkshake that they were told was a 620-calorie “indulgent” shake.

Group 2 – received a milkshake that they were told was a 140-calorie “sensible” shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had their ghrelin levels measured.

The group that thought they were having the nice, fatty-shake had a dramatic and steep decline in their ghrelin levels.

The group that thought they were being healthy had a neutral ghrelin response.

“This study shows that mindset can affect feelings of physical satiety. The brain was tricked into either feeling full or feeling unsatisfied. That feeling depended on what people believed they were consuming, rather than what they actually were consuming,” said Alia J.Crum, the study’s lead author.

“What was most interesting,” Crum added, “is that the results were somewhat counterintuitive. Consuming the shake thinking it was ‘indulgent’ was healthier than thinking it was ‘sensible.’ It led to a sharper reduction in ghrelin.”

Pretty crazy, right!?

The mere perception of what you’re eating has a direct effect on your body.

How’s that for “food for thought?”

So next time you embark on a diet, try to see if you can get yourself to change the perception of what you’re eating… and then see how it makes you feel.

Imagine the possibilities… indulgent chicken salads… hearty protein shakes… and exquisite veggies.

The sky’s the limit on this one!

Well, that’s all for today. Keep up those good eating and exercise habits… and make sure to use this neat little Jedi “mind trick” this holiday season.

Oh, and a BIG happy early Thanksgiving! Thank YOU for being a loyal reader.

And by the way … if you’re serious about taking your overall health and fitness to the next level before the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1] Crum, Alia J.; Corbin, William R.; Brownell, Kelly D.; Salovey, Peter, “Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response.” Health Psychology, May 16, 2011

Check this video out to see my latest favorite snack:

That’s great!

It never ceases to amaze me how most people don’t give their bodies a second thought. They think they just go to the gym…walk on the treadmill…throw some weights around…go home and eat whatever…

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there’s ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it’s just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it’s a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a “sports drink” after your workout doesn’t cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here’s two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I’m thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There’s just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

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If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.
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Now let’s talk more about enjoyment. Yes, you CAN enjoy your favorite foods. But enjoy them by savoring them, not devouring them.

Chew your food slowly.

That might not seem it, but that is a BIG TIME tip.

Enjoy your favorites by taking your time eating them. That may mean finding a quiet space to eat when at a loud party. But it will be worth the little bit of extra effort.

And it’s going to take about 20 minutes for your stomach to signal your brain that you are full. So take your time. Enjoy every bite with zero guilt.

Again, this might seem too simple, but it’s not. It really can be this easy if you stay focused on your plan.

Also, remember that TONIGHT is the last day to save 15% on ALL of Prograde Nutrition’s awesome products. Their huge Holiday Sale ends at 11:59pm EST.

http://inspirationfitness.getprograde.com/specials.html

Hugs~~

Coach Angela
PS – Again, Prograde Nutrition’s HUGE Holiday Savings ends TONIGHT. As a proud Prograde Partner I really cannot recommend their products enough. And I don’t know that they’ll ever again offer 15% off all their products like they are this week.

Plan on staying away from the booze.

Look, a drink or two isn’t going to be the end of the world. But when two turns to three…

I’m not getting on my soap box here. I’m just telling you something you already know:

Booze leads to bad decisions. And in this case, we’re talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it’s the extra calories you chew that start to add up.

One piece of cake turns to two…

A handful of chips turns into a a bag…

The dip sitting in front of you mysteriously vanishes…into your belly…

You get the picture.

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Hugs~~

Coach Angela

PS – Rememeber, Prograde Nutrition’s HUGE Holiday Savings ends TOMORROW night. You definitely want to get over to http://inspirationfitness.getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It’s my duty as a proud Prograde Partner to remind you

You know you know this.

Fail to plan, plan to fail.

You can’t just HOPE you’re going to behave yourself at holiday parties. You can’t just do the same old things you’ve been doing. You can’t just  miss breakfast. have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don’t want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don’t plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can’t do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it.

And think about how great you’ll feel about yourself when January comes after you’ve followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Hugs~~

Coach Angela

PS – As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://inspirationfitness.getprograde.com/specials.html

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

I have always made it part of my nutritional programs with my clients to go through a period of time where they remove gluten from their diets until we can see if they are also sensitive to it. Many find out that they are.

So when I opened my e-mail box today, I was excited to see that Dr. Jon Berardi of Precision Nutrition wrote a blog post about gluten sensitivity. He explains all the science behind celiac disease also.

http://www.precisionnutrition.com/gluten-sensitivity

I encourage you to do an experiment and see if you are gluten sensitive too.

Hugs~~

Coach Angela

Well, after studying several couponers and thrifty women online through their blogs, I have been able to get my weekly grocery spending way down. Last week I spent $66 on all our groceries and yesterday I spent $107 plus took my 11 year old daughter out to lunch. Woot!

Here’s a picture of what I got for $107.

All of the toiletry items I actually made money on. They were trial size at 99 cents each and I had $1 off coupons! I was so excited!

I still have a lot to learn, but just like fat loss, take it a day at a time. In just a few months I have learned how to go from spending $400 a week on groceries to $100 and all my purchases are healthy whole foods. I never buy processed junk food.

The Lord has helped me find a discount veggie stand that saves me tons of money. I have been able to freeze a lot of produce for the winter. My garden has also provided a lot of produce (zuchinni is everywhere!).

It’s all about making a choice and I choose to continue to educate myself.

If you have great money saving tips for healthy grocery shopping, please share your comments below.

Hugs~~
Coach Angela

The recipe I’m sharing today is cheap to make, loaded with protein and veggies.  I’ve used whatever is already handy in my fridge.  My kids love these so I have to hide them in the back of the fridge where they won’t find them. Watch this video and see how easy it is.

This recipe can be found in Gourmet Nutrition.