Peppermint Cream Hot Cocoa

Neat or On The Rocks with Harley - www.cobornsblog.com
Harley

Hello January! Old man winter it here with vengeance, blasting us with wind, cold and of course SNOW, so I thought a nice hot cocktail was just what we needed and this recipe does not disappoint.

If you love a Peppermint Andes Chocolate Mints, then you are going to love this Peppermint Cream Hot Cocoa recipe. Using only three ingredients, we step up your traditional Hot Cocoa to an adult beverage that you will not want to put down. And if you want to step it up a notch, topping with mini marshmallows and peppermint is recommended. Simply print the recipe below, pin in on Pinterest, watch the video… but please try it, because this is sure to become a new winter favorite! Continue reading “Peppermint Cream Hot Cocoa”

Weekly Ad Recipe – New England Pot Roast

Weekly Ad Recipe New England Pot Roast www.cobornsblog.com

Here is a great winter roast that will surely make your taste buds tingle! Great flavor and the meat is so tender. Enjoy… I did!

Continue reading “Weekly Ad Recipe – New England Pot Roast”

Natural Cold Remedies

Natural Cold Remedies

A Natural Approach with Cheryl - www.cobornsblog.com
Cheryl

Feed a cold, starve a fever. According to the Scientific American this saying is attributed to John Withal’s dictionary dated 1574. The belief was that eating would warm the body up to help overcome the cold and starving the body would aid in cooling it down during a fever. Neither is actually correct.

The number one defense in fighting these common illnesses is to have a strong immune system and the first thing one can do for their immune system is to eat right—before the cold or flu strikes.
But this winter if you should find yourself getting that all too common cold there are some great and easy ways to nip that bug in the bud.

When my sons were younger and the cold season was hitting in school, the first things I would do would be to put a pot of homemade chicken soup on the stove, make them a warm cup of echinacea tea with honey in it and have them suck on zinc lozenges. It sure seemed to ward off the sneezing, sniffling, runny nose symptoms. I honestly cannot remember a time my boys had to miss school because of a cold. Now that they are older I will give them a cold fighter gift pack in the fall, a box of echinacea tea, a little bear full of honey, zinc and elderberry lozenges, vitamin D and some essential oils. It’s up to them to use it before the cold takes hold!

Why Zinc, Echinacea & Elderberry?

Zinc is believed to work for both colds and flu, a study at the Cleveland Clinic found that people who sucked on 6-8 lozenges a day reduced the duration of their cold by over three days. Echinacea works to help cut the risk of catching a cold as well as reducing the length of the cold. The flavonoids in elderberry extract (not jam or wine) stimulate the immune system.
Hot drinks and honey are soothing ways to relieve congestion and the inflammation in the lining of your throat and nose. I have always used echinacea tea with a squirt or two of honey in it, but have found that even just putting the tea kettle on with water and drinking just the water with honey is soothing too. We all know that drinking plenty of liquids is a golden rule, and these warm drinks are comforting.

Chicken Soup

Speaking of comfort, what is more comforting than a nice steaming bowl of homemade chicken soup? A study at the Nebraska Chicken SoupMedical Center in Omaha proved that this isn’t just an old wives tale. The soup contains an amino acid that acts like acetylcysteine, a drug prescribed to help clear the mucus, but without the long list of side effects. The steaming liquid of the soup helps to not just give us comfort but helps to boost the liquid intake we need to increase during a cold. I know that lots of us don’t have time to just whip up a big ol’ pot of homemade soup especially when we’re not feeling the best, that’s okay because a good quality can of chicken soup will work too—sadly though, they are loaded with sodium which hinders the hydration we need when a cold is trying to take over. So drink extra-extra water along with the canned soup.

Vitamin C & Vitamin D

When autumn comes around I start taking Vitamin C and increase my dose of Vitamin D to aid in bolstering my immune system. Vitamin C works to knock out free radicals so that the immune system can work better. Vitamin D, a.k.a. the sunshine vitamin, is made in our body through the skin when exposed to sunshine. Well who here in Minnesota gets to expose their skin to the sun in the cold months? Nobody that I know! Add to that, most of us are in school or at work if the sun is shining during the winter. Therefore, supplementation is helpful. Few foods contain Vitamin D, but the best sources are the flesh of fatty fish such as salmon and tuna, small amounts are found in foods like egg yolks and beef liver. Next time you’re at the doctor ask to have your level of Vitamin D tested; chances are you may be a little low. There is an increased risk of infections in the body when it is deficient in Vitamin D.

Essential OilsEssential Oils

Using a diffuser for essential oils, or putting a few drops in a pot of simmering water helps to deter the growth of viruses. Simmering the water or using the diffuser also helps to put moisture into the dry winter air. Eucalyptus, lavender, clove, and cinnamon bark are among the best essential oils for colds.

Natural cold remedies? Eat right, drink plenty of liquids, and get plenty of sleep and exercise. Easier said than done, right? I hope that when you cannot avoid the germs or life is too hectic to take care of yourself properly you will find some relief in the bug fighters I talked about in this blog.

Cheryl
Coborn’s Natural Foods Manager
Clearwater, MNC

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Stay Healthy This Winter

Tips for staying healthy during the winter. - www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

I know what you are thinking: it’s cold outside, it gets dark early, and that all makes it difficult to be active, eat nutritious and try to stay fit and healthy during these long winter months.  That is why I want to take this opportunity to revitalize your desire to be well with some easy tips to keep you going through these harsh winter months.  Doing so will not only keep you in a better mood, but it will keep your immune system functioning at high speed, helping to prevent you from getting sick.

First, remember it’s not just being active and it’s not just eating right; both are important in combination with each other.

Tips for staying healthy in the winter: Join a gym with friends - www.cobornsblog.comJoin a Gym

For fitness, if joining the gym is in your budget and motivates you to exercise on a regular basis, that is awesome. Bring your friend or spouse along to keep it fun and to keep you committed. It’s warm indoors, plus it’s an opportunity to get out of the house and around others who share your passion for fitness and health.  There are usually fun classes offered to mix it up or you can use the equipment.

Keep in mind even just walking or biking is excellent exercise; even if just for 20 minutes, it really is better than nothing. Don’t forget your iPod with your favorite music! That is sure to amp up your energy level!  If you are still struggling like I am, and I am really struggling with this one personally because I don’t have the motivation myself, I will definitely be recruiting one of my friends.  When I lived with my cousin, we would go to the gym every night, and I can’t believe I am saying this, but I honestly looked forward to it. It was a way to unwind and have some girl time. We would walk alongside each other or ride bikes and just chat about our day and before you know it, there went an hour. Try to spend your time doing “mindless” exercise… rather than “mindless” eating.  It doesn’t have to be “typical” ways of working out at the gym, either. What about playing tennis, soccer, volleyball, basketball, or swimming at your gym? Sometimes all it takes is getting a new workout outfit, or new gym shoes, or even just a fun water bottle or gym bag!

Tips for staying healthy in the winter: Live an active lifestyle - www.cobornsblog.comLive an Active Lifestyle

Okay maybe the gym isn’t your thing, then be active in other ways. This is where the “living an active lifestyle” comes in.  These are all the tips, such as: taking the stairs, parking father away from the building, walking some extra laps around the mall when running errands, or having a family outing at the bowling alley or the roller-skating place instead of going out to eat.

Or how about embracing the winter and playing winter sports such as skiing, sledding, ice skating, hockey, or snowshoeing?

Tips for staying healthy in the winter: Stay active at home - www.cobornsblog.comStay Active at Home

Maybe you feel like staying in the house. Okay then, how about lifting soup cans, doing sit ups and pushups during commercials, or putting in a workout DVD? How about jump roping in your living room or buying a treadmill and setting it in front of the TV? O you can play an active Wii game with your kids! Guess what? Cleaning your house is even considered a form of activity! Did you know you can burn nearly 200 calories in an hour?!

Now for the eating right part…

First and foremost, don’t engage in another one of those fad diets. Just eat real food. Here are some basics to healthy eating:

  1. Eat enough fruits and vegetables – at least one of each with every meal – and add more at snacks! Remember, all forms count: Fresh, frozen, canned, dried, and 100% juice.
  2. Consume healthy fats, such as avocados, olive oil, canola oil, Smude’s sunflower oil, and nuts and seeds.
  3. Incorporate lean proteins. But don’t OD on the protein part. The average adult really only needs about 50 grams per day.
  4. Substitute refined grains for whole grains, such as brown rice, quinoa, whole wheat pasta, and oatmeal, to name a few.
  5. Limit added sugars to 25 grams per day; this does NOT include whole fruits or 100% juice.  However, this does include honey, maple syrup, agave nectar, and raw cane sugar.
  6. Reduce sodium intake to 2300mg/day.
  7. Be aware of your portions.

This is what your plate should look like at each meal, including breakfast. ChooseMyPlate.gov

Keeping track of your progress really seems to work for a lot of people. It makes them aware of their daily needs, they can make goals based on that, and then track their progress. If you start to track, be sure to reward yourself when you reach those goals.

Good luck! Please reach out anytime you have a question or would like to learn more.  I always offer grocery tours; it’s a perfect environment to learn, hands on, more in depth about healthy eating.

Be sure to pick up a few of these tips from each category and you will be on the track to better overall health and wellness.

Peace and Wellness,
Ashley
Coborn’s, Inc. Registered Dietitian

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Eat Healthy Shop Smart with Ashley - www.cobornsblog.com