The Best Fermented Foods and How to Add Them to Your Diet

Time to overcome your ferment-o-phobia to reap the many gut health benefits.

How to Strengthen Your Immune System Every Time You Eat

Got a runny nose that won’t quit? If you’re wondering how to strengthen your immune system, here’s a simple strategy: add immunity-boosting foods to every meal. (Duh!) No, we’re not just talking about citrus fruits and ginger. In this video, we share nutrient-dense foods that may help you avoid getting a cold or the flu—and you may not have heard about their special powers before. You’ll meet the vegetable that has twice the vitamin C of an orange, discover which mushrooms are the best for your immune system, and find out whether chicken soup is really the effective remedy your Grandmother promised it was. Watch the video to get smart about avoiding illness—and recovering faster when you’re already sick—now. How to Strengthen Your Immune System With Food  

Should You Exercise With a Cold?

You’ve been kicking booty at the gym and are finally in the habit of daily exercise when ka-BOOM, you wake up with a sore throat and a stuffy nose.   You feel deflated because you were finally starting to see the results of your hard work. You sit on the edge of your bed, holding a box of tissues, thinking to yourself, “Should I exercise with a cold?” The docs will tell you that if your symptoms are above the neck like a sore throat and a stuffy nose, it’s okay to workout. If your symptoms are below the neck, like a fever, a cough, body aches or worse, the docs want you to stay home and chill. As a Pilates Instructor who has had plenty of clients show up for class with a cold, I have some added advice.   When you have a cold, it’s a sign that your body is trying to cleanse itself. It’s looking for rest and rehab vs. the rigors of your usual workout. Does that mean that you need to sit at home?  No way.   My favorite ways to exercise with a cold: Go outside for a heart-pumping walk or easy jog. Do an online yoga class in your living room. Bounce on your trampoline in the backyard. Take your bike out for a spin. Keep up your usual healthy eating habits and add more fluids to help flush the congestion from your nose. These low-intensity workouts will allow you to exercise with a cold while you body’s trying to recover. Do you notice what else these types of workouts have in common? They involve NOT going to the gym, the indoor cycling studio or the barre class. That’s right! While rehabbing your body, you’re keeping your germs to yourself. And because not everyone has good manners like you do, here are my top ways to avoid catching a cold in the first place: Carry antibacterial wipes and wipe down the spin bike or other equipment before using it. I used to think that I looked crazy, but when my friends started to ask me for a wipe, I knew I was smart. Drink tons of water and add some fresh, vitamin C-containing lemon slices to it now and then. Take a probiotic daily. Get 7-8 hours of sleep.  Make it a priority. Meditate daily to quell your stress level. Workout regularly!  When you exercise, your circulation and blood flow is increased.  This means that your immune system is also circulating and working at its peak.    If you still feel like you’re dragging, and the above suggestions don’t feel right, it’s OK to give your body a few days off from all workouts. A short break won’t unravel all of your efforts. You should feel empowered that you listened to your body and return to your usual plan with positive energy both mentally and physically when the time is right. About Cassie: Cassie Piasecki, NLC is a Pilates Method Alliance, Certified Pilates Teacher, personal trainer, and Nutritious Life Certified Nutritionist based in Newport Beach, California. With over 24 years of experience, Cassie has taught fitness to over 10,000 people! She now connects with clients both in the studio and online via her website. Her favorite quote comes from Joseph Pilates, “Physical fitness is the first requisite of happiness.”

4 Easy Ways to Improve Your Digestive Health

For years, I’ve been telling you to listen to your body. Digestive health is no different, it’s all about listening to your gut. What’s your gut telling you, and what should you be doing to be your most nutritious self? And I’m not just talking about reducing bloating, constipation, or indigestion. Gut health affects everything from your immune system, to your weight, to your brain function, so it’s really important to focus on what’s going on in your belly, or shall I say what’s going IN your belly? Here’s how to get things moving as regular as your morning commute.   4 Easy Ways to Improve Your Digestive Health Incorporate fermented foods These are foods like kefir, sauerkraut, kimchi. These foods begin with a live active culture and are fermented, giving them similar benefits of probiotics supplements. Eat Fiber Many fibers are considered prebiotics. This means that they feed the good bacteria already present in your gut. But different fibers feed different bacterias, so it’s important to get these prebiotics from multiple sources and from a variety of foods. Translation: eat a variety of fruits and vegetables.  Eat Frequently It’s much more beneficial for good digestion to eat consistent small meals throughout the whole day rather than just eating a few large meals intermittently. It will keep your digestive tract regular which is something we all can appreciate. My most successful weight loss clients also are those that eat consistently throughout the day. Drink lots of fluids. Our bodies need water for skin health, immunity and energy, but also to push things along through digestion. So while we need the bacteria for gut health, we also need the fluids to keep everything moving as it should. And there are other aspects of a healthy life to consider, too. Managing stress, exercising regularly, and even getting enough sleep will all affect your digestive health. If you’re thinking, “Hey! I’m already doing those things right, and I’m still not right!” then a probiotic might be just what you need. You can even take a probiotic as a bit of an “insurance policy” to make sure that you’re balancing the bacteria in your gut everyday, no matter what.  Just make sure that you’re taking one with the right strain for you and your body. There are a lot out there on the market available to you, and you want to make sure it will address your specific needs.