Breakfast Boosters: 14 Foods to Fight Off a Cold

Kiwi

Kiwis contain between 90 and 110 milligrams of vitamin C — more than an average orange. They are a good source of potassium, an important mineral for strong muscles and nerves, plus immune-boosting vitamin E. They are also packed with flavonoids and carotenoids — antioxidants that promote respiratory health, heart health and optimum well-being, says Suki Hertz, M.S., R.D., nutrition professor at the Culinary Institute of America. Cut kiwis in half and scoop out the flesh for a fruit salad or mash up and stir into plain yogurt.

Papaya

Papayas are praised for their anti-inflammatory properties. They're also an excellent source of vitamin C—one medium papaya supplies 313 percent of your daily requirement, explains Hertz. Additionally, they are a great source of beta-carotene, a phytonutrient that gets converted to vitamin A in your body and keeps eyes, skin and mucous membranes moist. Have a few slices for breakfast in the morning or blend some with orange juice for a tropical smoothie.

Ginger

If you feel a cold coming on ward it off with ginger, which can alleviate cold symptoms and clear nasal passages. It also promotes digestive health, reduces gas pains and relaxes the intestinal tract, explains Hertz. If you find yourself battling a stomach bug or winter cold, try steeping slices of fresh ginger in hot water for a soothing and healthy morning drink.

Pumpkin Seeds

Pumpkin seeds are packed with vitamins, amino acids and minerals, including zinc. Zinc helps the immune system by acting as an antioxidant and minimizing damage to cell membranes from free radicals, explains Hertz. Pumpkin seeds are delicious alone or sprinkled in yogurt, oatmeal or cereal. For a sweet and spicy breakfast on the go, try this energy mix.

Wheat Germ

Full of essential vitamins and fats, wheat germ, the nutrient source of the wheat grain, can help give your immune system a boost. It's also high in vitamin E, an antioxidant that helps fight inflammation, says Hertz. Sprinkle wheat germ in yogurt, oatmeal or cold cereal.

Beets

Give your morning glass of orange juice a boost by blending it with cooked beets — just remember to strain it before serving. Packed with antioxidants and magnesium, a mineral that assists with nerve and muscle function, beets are also especially rich in folate. This B vitamin helps prevent serious birth defects and is important for women of childbearing age and for heart health, explains Hertz.

Flax Seeds

Flax seeds are chock-full of important nutrients and minerals, including vitamin E, an antioxidant that keeps cells healthy, and alpha-linolenic acid, a vegetarian source of omega-3 fatty acids. To obtain these healthy fats, flax seeds must be ground first, explains Hertz. A coffee grinder works perfectly for this. 

Famous for their nutty flavor, flax seeds can be sprinkled on yogurt, oatmeal or cold cereal. Flax oil is another option and a good way to add important nutrients to smoothies. Both flax seeds and flax oil are highly perishable and should be kept in the refrigerator for up to three months. 

Lemons

Besides being packed with vitamin C, lemons promote healthy bacteria, rather than the type that can cause viruses and colds. Hertz suggests using lemon in place of sugar and salt, both of which can weaken the immune system. In the morning, try squeezing some on fresh fruit instead of sprinkling with sugar. 

Blueberries

It's no wonder blueberries are called a superfood — they have more antioxidants than any other fruit or vegetable. They are also one of the highest-ranking foods in anthocyanidins (cancer-fighting antioxidants) and are excellent sources of vitamin C, manganese and fiber, says Hertz. Start your morning with this Greek yogurt parfait, a beautiful dish that delivers a healthy mix of berries. 

Eggs

Egg yolks are a good source of selenium, a powerful mineral that supports a healthy immune system. Research on eggs is proving they are not the heart-disease villains they were once thought to be, explains Hertz. The protein in the whites is of the highest value, and the yolks, although high in dietary cholesterol, are relatively low in saturated fat. 

Tofu

People who don't eat enough protein tend to load up on carbs, which can increase blood sugar levels and weaken the immune system. Tofu is a complete protein and a good source of calcium and omega-3 fatty acids, all of which can strengthen the immune system, says Hertz. For a high-protein drink that's good on the go, try this quick smoothie.

Quinoa

Quinoa (pronounced keen-wa) is commonly referred to as a grain, but it's actually a seed that can be cooked. A super food, quinoa is one of the few "complete proteins" of the plant world, meaning it supplies all of the essential amino acids that are found in meat, poultry or fish, such as lysine, which helps with tissue repair, says Hertz. In the morning, swap white or whole-wheat bread with a multigrain loaf that's loaded with quinoa, bulgur and millet. 

Grapefruit and Oranges

Everyone knows that citrus is chock-full of vitamin C, and it's also packed with powerful antioxidants and is low in calories, says Hertz. For a healthy breakfast that's sure to strengthen your immune system, try a fruit salad that combines three types. 

Cottage Cheese

Cottage cheese contains selenium, a powerful antioxidant that can strengthen the immune system, says Hertz. To give your immune system a boost, try this breakfast parfait which combines cottage cheese with vitamin C-rich papaya and wheat germ. 

Natural Remedies Doctors Use to Stay in Tiptop Shape

 Experts share the simple little secrets that help them stay young and healthy, prevent illnesses and bounce back fast if they do get sick

By Brenda Kearns - June 14, 2013     

Reduce wrinkles with seafood According to researchers at Michigan State University, the key to keeping your skin healthy is to eat six ounces of fish three times weekly. It’ll actually cut wrinkling and sagging by 30 percent. “Fish is packed with protein, minerals and omega-3 fats -- nutrients that nourish the collagen and muscles that keep skin smooth,” says dermatologist Nicholas Perricone, M.D. “My favorite is salmon, because it’s also rich in astaxanthin -- an antioxidant that reduces fine lines and wrinkling.”
Fight fatigue with green tea “I keep a pot of green tea on my desk and sip it all day long,” says Vincent Giampapa, M.D., a plastic surgeon in New Jersey. “It keeps me energized and focused, yet it doesn’t give me jitters the way a pot of coffee would!” Green tea has compounds that help your brain use blood sugar for fuel and stimulate the production of energizing hormones called endorphins, say researchers at the University of California, Davis.
Heal injuries with music
A review of 14 studies found that patients who listened to one hour of soothing music daily recovered from injuries more quickly. They also required 25 percent fewer painkillers. The reason: Music lowers your production of damaging stress hormones, plus it relaxes arteries, improving the flow of nutrient-rich blood to injured tissues. “Music touches, and heals, almost every cell in the body,” says Mitchell L. Gaynor, M.D., director of Gaynor Integrative Oncology in New York. “It’s my first pick when I’m feeling under the weather.”
Kill viruses with honeyUnpasteurized honey is packed with natural antibiotics and healing enzymes, and nibbling it when you’re ill can cut three days off your sickness, say University of Illinois researchers. It also kills the bugs that cause sinus infections and other cold complications,” says Mark Moyad, M.D., director of preventive medicine at the University of Michigan Medical Center. “I take two teaspoons daily when I’m sick, and it soothes my sore throat, reduces coughing and speeds my recovery -- something over-the-counter cold meds never did.”
Snap out of it with dark chocolate
This mouth-watering snack is rich in flavonoids -- compounds that relax and open the arteries that send oxygen-rich blood to the brain, increasing memory, concentration and focus for two hours straight. The catch? “At least 80 percent of today’s chocolate is loaded with sugar and has few healing flavonoids,” says Joseph C. Maroon, M.D., a Pittsburgh neurosurgeon. “So, I stock up on bars that are 70 percent dark chocolate, and enjoy one or two ounces daily.”
Boost moods with vitamin D Vitamin D shortfalls plague 80 percent of women, since your skin can’t produce this nutrient without regular blasts of strong, direct light, say Boston University doctors. And D shortfalls dampen your brain’s ability to produce mood-boosting serotonin, leading to the sadness and even depression. The good news: Taking 2,000 IUs of vitamin D daily can correct a shortfall in as little as two months. “Within one week of starting vitamin D, I felt upbeat, energetic and 10 years younger -- I’m still amazed at how much better I feel!” says Robin Miller, M.D., director of Triune Integrative Medicine in Medford, Oregon.
Erase anxiety with belly breathing Even doctors feel overwhelmed when life throws them too many curves. “I use belly breathing to quell stress and anxiety -- it’s phenomenal,” says Anne Kulze, M.D., spokesperson for the Prevent Cancer Foundation in Alexandria, Virginia.
To do: Inhale slowly and deeply through your nose for a count of seven, allowing your belly to relax and expand as you do. Hold for a count of four, then slowly exhale through your mouth for another count of seven. Repeat until you feel zen. According to Canadian researchers, belly breathing tamps down stress hormone production, cutting anxiety by 63 percent in one minute.
Improve memory with turmeric
Starting to feel a bit forgetful? Adding turmeric to your diet could sharpen your memory 30 percent or more, suggests a study in the Journal of Neurochemistry. “Turmeric’s active ingredient -- curcumin -- is one of the most powerful brain-nourishing antioxidants ever discovered,” says Dr. Kulze. “I add 1/4 teaspoon to my meals four times weekly -- it’s delicious in tuna, rice and chicken dishes.”
Strengthen immunity with veggies ”I’m often in contact with sick people, so I eat lots of colorful veggies to prevent illness,” says Dr. Kulze. “Carrots, peppers, sweet potatoes, kale...colorful vegetables are the true superstars for boosting immunity.” The more colorful the better -- because it’s what’s in the plant’s pigment that keep the lining of your respiratory tract healthy so viruses can't get a toehold and increase your production of disease-fighting immune cells. Eating two cups daily will cut your risk of illness in half, say UCLA researchers.
Strengthen your heart with walnuts Enjoy 1/3 cup walnuts daily and you’ll cut your risk of a heart attack in half and add almost three healthy years to your life, say UCLA researchers. Turns out these crunchy treats are one of the richest natural sources of artery-healing monounsaturated fats. “I’ve been snacking on them for years,” says pediatrician Jim Sears, M.D., co-author of The Baby Book. “People think they won’t like the flavor, but whenever I set out a bowl, they quickly disappear!”
Lose weight with a hula hoop
“When I first tried hula hooping I felt incredibly clumsy -- but within eight weeks, the roll around my middle and the fat pads on my hips had completely disappeared!” says Christiane Northrup, M.D., author of The Wisdom of Menopause. “Now I hula hoop while watching TV to keep my weight steady during the winter -- the time of year when I find it easy to overeat and tough to exercise.” To do: Aim for 10 minutes, twice daily.
Prevent blood sugar fluxes with cinnamon According to USDA researchers, adding 1/2 teaspoon of cinnamon to your daily diet could improve your blood sugar control by 29 percent or more -- it slows carb absorption in your small intestines. “For years, I struggled with wild blood sugar swings -- and the cravings were so bad I had to keep fudge icing in the cupboard for emergencies,” says urogynecologist Larrian Gillespie, M.D., author of The Menopause Diet. “But within 72 hours of adding cinnamon to my diet, my cravings started to fade — and by day 10, my hunger pangs, eating jags and bloating were a thing of the past!”
Nix aches and pains with naps At least 67 percent of women will struggle with headaches, backaches, sore joints or other pain problems this year alone. Yet Cornell studies suggest getting a little more sleep could cut your discomfort in half within one month. “Sleep boosts your production of growth hormones, which reduce inflammation and speed healing of damaged tissues,” explains Jacob Teitelbaum M.D., medical director of Texas’ Fibromyalgia and Fatigue Centers. “I aim for eight hours of sleep nightly to prevent pain, and if I’m shortchanged during the week, I catch up by napping on the weekend.”
Shut down cravings with fruit appetizers “When my kids and I have a yen for treats, we don’t deny ourselves -- but we always start by eating a piece of fruit,” says Dr. Sears. “Funny things is, that fruit appetizer almost always shuts down the cravings!” The health payoff: Fruit’s healing antioxidants not only protect against heart disease and cancer, they also slow brain aging, plus keep your skin looking up to six years younger, say Cornell researchers.

The boring 'secret' to being rich

Jonathan Kwok

The Sunday Times

Tuesday, Jan 07, 2014

"What is the secret to getting rich?"

That is a question many young adults ask themselves - and I too was grappling with it about a year ago as I pondered my financial future.

There had to be a difference between the haves and have-nots in society, I thought, as I pored over books, essays and websites to look for the Holy Grail of personal finance.

I also started asking well-to-do newsmakers, colleagues and friends if they knew the secret to riches.

One of the benefits of being a financial journalist is that you get to speak to some of the richer people in society. And a few of them will open up more when their minders are not around.

"The first way is to be born to rich parents," said one wildly successful businessman, when I posed him the question. "The second way is to marry someone rich."

That is certainly true, especially in countries such as Singapore, which has very low taxes on the rich and zero estate duty. But unfortunately it does not apply to the vast majority of us.

"The third way is through starting your own business, the fourth way is through climbing the corporate ladder and the fifth way is through investments," the businessman continued.

"There are one or two more ways, but I'm still trying to find out what they are. Maybe you can tell me when you find out."

That was a decent start, but it didn't provide the clarity I needed to change my life.

Another answer hit closer to home, though in an unexpected way.

"There is no secret, lah," said this respondent, whom I judge to be very comfortable financially.

"First you need a job that pays you decently - better if it pays you more. Then you need to spend less than your salary," he said.

"Then you invest your savings. It's your investments that will make you rich."

That caught me off-guard as I was expecting something really secretive and majestic that would change my life forever. Instead, this guy was offering me a path... that I was already on.

But when I mused further over it, it seemed that this "boring" method was a workable one for many average folk.

It certainly has helped thousands of baby boomers accumulate comfortable amounts of wealth. Many of them are now looking ahead to a comfortable retirement.

They may never make it to the Forbes rich list or be able to buy companies in billion-dollar deals. But these people do not have to worry much about their finances - this makes them rich enough, in my book.

I get the point that the older generation benefited from Singapore's rapid economic growth, helping them in their wealth accumulation.

My peers will find it harder doing things the old-fashioned way as growth inevitably slows down. Bonuses will get lower, investments will not rise as rapidly.

But I see numerous examples - at my workplace and elsewhere - of those who have become rich through working and investing. This gives me hope that we can still do this, with some adjustments.

Maybe we will need to make more savvy and disciplined investments, or maybe we need to retire later.

Either way it will be a long slog over many decades to finally get rich, the same way it was for our seniors who worked tirelessly.

Perhaps that is the way it is meant to be. Perhaps there is no short cut to getting rich.

Some people will protest at this notion.

I have heard people make claims about their quick-fire methods to let them retire in a posh villa in the Maldives within five or 10 years.

These may involve trading, starting an online business, multi-level marketing or selling insurance.

The problem is, I have not really seen many examples of people who have made it big using these methods, so I remain sceptical.

I have now become comfortable with the tried-and-tested route of earn-save-invest, which will take years and years of hard work.

I will add to this the importance of some insurance - not too much - so our savings do not get wiped out by a catastrophe such as a major illness.

It was this driving force that led me to adopt the habit last year of recording every dollar I spend, and trying to keep my budget to below $35 a day. The idea is to save more by spending less.

"A penny saved is a penny earned," American founding father Benjamin Franklin once declared, and this still holds true about 300 years after those words were uttered.

Along the way I designed a road map for a fresh graduate to accumulate $100,000 in savings and investments by the time he hits 30.

It mainly involved carefully watching your expenditure and ensuring you get an average graduate's salary and wage rise.

People sometimes ask me if I am on track to hitting this target myself. I tell them I do not know as I do not actively keep track of my net worth - all I do is just try to spend as little as possible and invest where appropriate.

Besides, your net worth is dependent on your stock portfolio which is in turn subject to the whims of the share market.

It does not really matter what your current net worth is, or if your target is $50,000, $75,000 or $150,000. The more important thing is to devise methods to earn more, spend less and invest smart.

I use the spending-tracker method, while some of my friends and colleagues keep complex and up-to-date spreadsheets of their finances.

Once you get your habits in place and your wealth starts building, the growth will become exponential as money earns more money via investments.

In this new year, I hope that you sort out the basics and come up with methods and plans to build your finances from the foundations.

Earn-save-insure-invest. It is not a big secret, but many of our seniors have shown that it is a workable method to get rich.