| Week 2 of the 12-Week Wellness Challenge is
over and the results are listed below. |
||||||||||
| Congratulations
to all participants on your hard work, keep it up! |
||||||||||
| Participant Number |
Cumulative Percentage Lost/Gained
|
|||||||||
| 5 | -3.8% | |||||||||
| 27 | -3.7% | |||||||||
| 2 | -3.4% | |||||||||
| 7 | -3.1% | |||||||||
| 12 | -3.0% | |||||||||
| 4 | -3.0% | |||||||||
| 31 | -2.8% | |||||||||
| 34 | -2.8% | |||||||||
| 35 | -2.7% | |||||||||
| 22 | -2.5% | |||||||||
| 10 | -2.1% | |||||||||
| 20 | -2.1% | |||||||||
| 11 | -2.0% | |||||||||
| 13 | -1.9% | |||||||||
| 1 | -1.8% | |||||||||
| 21 | -1.8% | |||||||||
| 18 | -1.5% | |||||||||
| 15 | -1.5% | |||||||||
| 3 | -1.4% | |||||||||
| 26 | -1.1% | |||||||||
| 30 | -1.1% | |||||||||
| 23 | -1.1% | |||||||||
| 33 | -0.9% | |||||||||
| 8 | -0.8% | |||||||||
| 14 | -0.7% | |||||||||
| 16 | -0.7% | |||||||||
| 6 | -0.5% | |||||||||
| 17 | -0.3% | |||||||||
| 25 | 0.1% | |||||||||
| 28 | 0.3% | |||||||||
| 19 | 0.5% | |||||||||
| 9 | 0.8% | |||||||||
Health Tip:
Quick Tips for Winter Wellness
PROHealth
1/24/2015
1/24/2015
Here are a few winter wellness tips
to help you maintain momentum to the sunny days of spring.
1. Sleep! Get plenty of rest, every night.
Most people generally need 6-8 hours of sleep each night. However, in the
winter months, when the daylight hours are short and our bodies are working
overtime, bump that number to 7-9 hours each night. Your body needs to be well
rested to maintain strength and to heal itself.
2. Ditch sugar! You’ve heard this thousands of
times. Processed sugar inhibits your body’s ability to fight-off colds and flu.
The more sugar you eat, the less effective your immune system will be. Got a
real sweet tooth? Add-in roasted root vegetables, such as sweet potatoes and
carrots, and whole fruits daily to help curb cravings for the processed sweets.
3. Get moving! The cold, windy weather makes it
very tempting to want to curl-up and wish the winter days away. However, moving
your body will actually help boost your immune system. In a 2006 study,
researchers found that exercisers developed significantly fewer colds than
non-exercisers. The bonus? Everyday activities such as shoveling, vacuuming,
cleaning counts as moving!
4. Dark leafy greens are your
friends! Add-in greens to give
your immune system a jumpstart. Packed with vitamins like A, C, E and K and
minerals such as calcium, magnesium and iron, dark leafy greens are especially
super for clearing-up respiratory and sinus symptoms.
5. Find time to “chill.” Stress can be really taxing on your
body, making you less efficient to fighting-off germs. A stressed system is
more susceptible to illness. So, if you’re a worry-wort, be aware of this and
learn to manage some of that stress through breathing exercise, yoga or some
type of relaxation.
Healthy Recipe:
Super Immune-Boosting Chicken Soup
Tip: Use 16 cups of water for a 4- to
5-pound chicken or 12 cups of water for a 3- to 4-pound chicken.
Broth:
1 whole organic chicken (4 to 5
pounds)
16 cups water
1 medium onion, chopped
3 celery stalks, chopped
2 carrots, chopped
4 to 5 shiitake mushrooms, chopped
1 whole head garlic, cut in half cross-wise
2 to 3 inches fresh ginger, cut into thin slices
2 tablespoons dried astragalus
1 teaspoon whole black peppercorns
1 stalk lemongrass, chopped (optional)
Soup:
16 cups water
1 medium onion, chopped
3 celery stalks, chopped
2 carrots, chopped
4 to 5 shiitake mushrooms, chopped
1 whole head garlic, cut in half cross-wise
2 to 3 inches fresh ginger, cut into thin slices
2 tablespoons dried astragalus
1 teaspoon whole black peppercorns
1 stalk lemongrass, chopped (optional)
Soup:
1 medium onion, chopped
3 carrots, sliced
4 celery stalks, chopped
2 cups shiitake mushrooms, thinly sliced
1 large red bell pepper, chopped
2 to 3 teaspoons grated fresh ginger
1 tablespoon sea salt
1 teaspoon crushed red chili flakes
4 to 5 cups sliced napa cabbage
1 cup chopped cilantro
3 carrots, sliced
4 celery stalks, chopped
2 cups shiitake mushrooms, thinly sliced
1 large red bell pepper, chopped
2 to 3 teaspoons grated fresh ginger
1 tablespoon sea salt
1 teaspoon crushed red chili flakes
4 to 5 cups sliced napa cabbage
1 cup chopped cilantro
To start making the soup, add all
ingredients for the broth into an 8-quart stockpot, cover, and simmer for about
1 ½ to 2 hours on low heat.
Place a large colander over another
8-quart pot or large stainless steel bowl. Pour the broth through it to strain
out the chicken and vegetables. Place the pot of broth back on the stove. Place
the chicken onto a plate to cool. Bring the broth to a boil, add the all of the
ingredients for the soup except the napa cabbage and cilantro. Cover and simmer
for 15 to 20 minutes.
While the vegetables are cooking,
pull the meat from the chicken and cut into smaller pieces. Add the chicken to
the soup. Once the vegetables are tender, turn off the heat and add the chopped
cabbage and cilantro. Taste and adjust salt and seasonings if desired.
Yield: about 12 servings
