1. Tea: Try drinking green, chamomile, or black. Loaded with antioxidants they boost immune function, fight cold and flu, and destroy cell-damaging free radicals.
2. Zinc: have 15 to 25 mgs of zinc a day as some consider it the single most important nutrient for maintaining optimal immune function. It can be found in red meat, poultry, beans, nuts and fortified cereal.
3. Almonds: are full of vitamin E which helps boost the immune system by increasing the amount of the body's cells that destroy germs. 
4. Broccoli: helps mucous membranes form to protect your body from damage by repelling environmental threats. It also contains vitamin A, C, and glutathione, all of which are known to help boost immunity. 
5. Vitamin C: Studies found that people who take vitamin C experience 45 to 91 percent reduction in common cold incidence while most people find them in citrus fruits, strawberries actually have a higher vitamin C concentration. 
6. Fiber: helps to support the production of white blood cells that fight bacteria. Fiber also allows your body to absorb immune boosting nutrients. Try a bowl of steel-cut oats with flax-seed. 
7. Mushrooms: contain beta-glucans known to enhance immunity. They also contain selenium, deficiencies in this nutrient are linked to developing the flu.
8. De-Stress:  Try yoga, tai chi, or meditation. Stress causes the immune system to be more susceptible to the common cold and other viruses. 
9. Watermelon: The antioxidant glutathione found in watermelon helps fight and fortify cells against infections. 
10. Yogurt: Yogurt containing "live and active cultures" may reduce your changes of getting a cold. 
11. Simple sugars: avoid them! Sugary foods and sugary juices can impair immune function.
12. Vitamin D: linked to immune function and regulation, deficiency increases the risk of infections. Few foods contain vitamin D and its best to get your dose from short periods of sun exposure without sunscreen.
13. Garlic: several antioxidants found in garlic battle immune system invaders. It has strong anti-viral, anti-bacterial, and anti-fungal qualities. 
14. Capsaican: studies have shown that capsaican, the substance that makes hot peppers hot, can fighting colds before they start when taken daily by increasing your
15. Echinacea: this supplement stimulates production of white blood cells. It has anti-bacterial, anti-microbial, and anti-viral powers that strengthens the body's natural immunity. It can be found in teas or taken as a supplement.

Going for a run? Planning on working out? Don't forget to eat! Food remaining in your stomach during a workout may cause nausea and cramping, eat something small and easy digestible at least twenty to thirty minutes before your go. If you're eating a something larger than a snack, leave yourself two hours to digest. Remember sleep is dehydrating and you need fluid for your muscles to work properly and help your breakfast get absorbed, without hydration your breakfast may leave you with a cramp on your workout. 

1. Carbs are the primary source of energy you burn during a run, they provide the fuel you need to run long distances
2. Eat a combination of carbs and protein, like a slice of whole-wheat toast and low-fat cheese, or a small bagel with peanut (or almond) butter
3. Eating a 100 to 300 calorie snack before your morning run can give you energy and staying power
4. Bananas: a carb-packed, energy booster they also contain potassium which regulates blood pressure, reduces the risk of stroke, and is known to prevent cramping
5. Berries: the potassium and vitamin C in berries help the body repair itself after the pounding from high-impact activities 
6. Avoid slow to digest fatty and high fiber foods, to help prevent cramping
7. Honey: a perfect pre-run supplement, it gives runners a nice combination of quick and slow absorption carbohydrates for sustained energy during exercise - add some in your water or tea
8. Oranges: high in water content, they will help to keep you hydrated and it has been found that hey increase fat burn during exercise
9. Almonds: full of vitamin E, almonds can help stave off post-workout soreness
10. Eggs: a great of protein, eggs provide energy and helps to repair tissue damaged during and after training
11. Leafy greens: in in levels of vitamin K, leafy greens like spinach and kale, aids with the production of proteins essential for bone health
12. Quinoa: Quinoa is a complete protein containing 8 muscle mending amino-acids to help your body bounce back after a workout 
13. Sweet Potatoes: provide sustained energy, keeping you going for the long haul 
14. Coconut water: rich in potassium it helps to prevent cramping
15. Tart Cherry Juice: helps to reduce inflammation

Eat these foods to when you're in need of some ZZZs:

1. Fish - especially salmon, halibut, and tuna
2. Chickpeas 
3. Bananas
4. Jasmine Rice
5. Tart Cherries or Tart Cherry Juice 
6. Yogurt
7. Whole Grains
8. Kale
9. Fortified Cereals
10. Non-fat popcorn
11. Chamomile Tea
12. Honey
13. Turkey
14. Soy Milk
15. Cashews
16. Oatmeal
17. Hummus

And if these things don't work, get off Pinterest, Blogger, and your computer!! :) 

I drink a pitcher of sassy water every morning it is a great way to add a little flavor to those eight glasses of water a day you should drink, is a great simple weight loss remedy, helps eliminate contaminants, fat, excess water weight and has amazing health benefits.

You'll need:

2 liters water

1 teaspoon freshly grated ginger

1 medium cucumber

1 medium lemon

12 small mint leaves 

Ginger: helps calm and sooth your GI track, and boosts metabolism

Cucumber: helps the body release excess water and reduces high blood pressure 

Lemon: kick starts the digestive system and helps to keep you full

Mint: helps with digestive problems, calms the nerves, and can help whiten teeth

Mix and refrigerate over night then drink the pitcher throughout the day! 

Experiencing cramping? Bloating? All around discomfort? Instead of popping that Midol try these all natural remedies and eat these foods:

1. Beans and peas: high in fiber they reduce the symptoms of cramps
2. Eat a healthy breakfast: those who skip breakfast tend to have more severe PMS bloating symptoms than those who don't
3. Green vegetables: high in calcium, magnesium, and potassium they help relieve and prevent cramping and reduce irritability 
4. Dark green vegetables: help to prevent excess bleeding
5. Take 500 mg of calcium each day or eat foods high in calcium like eggs, broccoli, and milk
6. Pineapple: one of the richest manganese foods and high in bromelain it will help prevent cramping and increase menstrual flow leading to decreased menstrual discomfort 
7. Fish Oil: helps 
8. Tea: another source of manganese, avoid tea with caffeine which can lead to discomfort. Ginger tea helps with nausea and bloating and chamomile can relieve anxiety and irritability 
9. Water: drink a lot of water, it will help to alleviate cramps
10. Cut down on the salt, it will decrease bloating
11. Whole Grains: will help to combat fatigue, tension, and menstrual discomfort
12. Avoid caffeine and alcohol, they will worsen cramps and bloating
13. Dark chocolate: eat some dark chocolate with 60 percent or higher cacao bean, during your period will help sooth cravings and boost your mood
14. Vitamin E can help eliminate some PMS symptoms so try some avocado or egg yolk
15. Vitamin C during your period is especially important to prevent iron-deficient anemia , try citrus fruits, bell peppers or melons
16. Avoid refined sugars in chocolate or candy bars, while we often gravitate towards these items during our periods, they will actually leave you cranky

Ladies and gents its the Sunday night of a great week. We've all made healthy food choices we're proud of, worked out, and kept up our motivated and positive attitudes when we had a slip or felt down. With that being said we all not only deserve a pat on the back, but to treat ourselves to something indulgent and delectable. It is important to indulge your cravings, in moderation of course. In fact, feeling deprived can actually trigger overeating and often when foods feel off limits you just want them more - eeek.

So have some dark chocolate! Something with 60% cocoa is healthiest, but I must say my favorite little indulgence is Jell-O Dark Chocolate Mousse Temptations at only 60 calories a piece.

And just to reassure that you're making the right decisions here are the health benefits of dark chocolate:

1. Reduces cholesterol 
2. Lowers blood pressure
3. Improves blood flow
4. Reduces stress
5. Elevates serotonin levels - they make you happy
6. Strengthens the immune system
7. Lowers diabetes risks
8. Contains those magical antioxidants
9. Linked to improved cognitive functioning
10. Fights aging

Drinking milk with dark chocolate negates its health benefits by interfering the absorption of antioxidants (AHHH) so avoid combining the two.

And just remember that dark chocolate can still be high in calories and fat so moderation is KEY. 

1. Greek yogurt + 1/4 cup of berries or 6 almonds
2. Veggies and light ranch dip
3. 1 serving veggie salsa with toasted whole-wheat bread or pita chips
4. 1/2 cup sugar snap peas dipped in 1/3 cup hummus
5. 1/2 ounce dark chocolate with 4 slivered almonds
6. Sliced apples with peanut or almond butter
7. Two hard boiled eggs with crackers
8. 100 calorie bag of popcorn
9. 1 1/2 cup strawberries with 3 tablespoons of Cool Whip
10. 5 dark chocolate Hershey Kisses
11. 18 Pretzels 
12. Cucumber with sea salt
13. One cup of frozen grapes
14. 1/2 cup of non-fat Greek Yogurt with a dash of cinnamon and 1 teaspoon honey
15. 25 pistachios
16. Freeze individual cups of applesauce
17. 1/2 English muffin with 2 tablespoons cottage cheese and three slices cucumber
18. Four slices of turkey rolled up and dipped in 2 teaspoons honey mustard
19. Eight almonds, four chocolate chips, 1 tbsp raisins
20. One cup raw spinach 1/2 cup sliced strawberries 1 tbsp balsamic

Want to feel fuller while eating less? Use these combinations, try these tricks, eat these foods:

1. Eat oats or oatmeal for breakfast
2. Snack on unsalted almonds 
3. Stock up on greens at the start of a meal
4. Eating eggs for breakfast will keep your demand of calories low throughout the day, or try hard boiled eggs
5. Add bananas or berries into your bowl of low-calorie cereal
6. Consume more raw veggies or add them in a salad
7. Drink lots and lots of water
8. Eat an apple before a meal
9. Pair a piece of fruit with whole-grain bread
10. Lots and lots of cauliflower 
11. Yogurt kills cravings
12. Munch on some raw carrots
13. Eat some beans, they're digested more slowly than other high protein foods
14. Pair a grapefruit with a piece of high fiver toast or a bowl of oatmeal
15. Soup, soup, soup
16. Pears have a higher fiber and water content than apples!
17. Air-popped popcorn is a great, low-cal, filling snack
18. The more water content your food has, the quicker you'll feel full and stop eating! Try pickles, kelp, lettuce, or celery