Get Well Sooner: 8 Home Remedies for Coughs and Sore Throats

 

No one likes having a cough, but how do you take care of your wellbeing without resorting to drugs? Complementary wellness expert Melissa Breyer outlines the best at-home remedies for coughs and sore throats – get well soon!

 

1. Homemade Honey Cough “Syrup”: According to Breyer, ‘There is scientific evidence that honey can be effective in treating coughs and sore throats. You can take it straight, or mix honey with coconut oil and lemon juice for extra benefits. You can also try many a grandmother’s old standby before bedtime: a shot of bourbon mixed with honey.’

 

2. Thyme Tea: ‘In Germany, thyme is an officially approved treatment for coughs, upper respiratory infections, bronchitis and whooping cough,’ notes Breyer. ‘The herb’s little leaves pack a potent punch of cough-calming compounds that work to relax tracheal and ileal muscles, and reduce inflammation. You can make a thyme tea by steeping two teaspoons of crushed thyme leaves in a cup of boiling water for 10 minutes, then strain. Adding honey and lemon rounds out the flavour and adds extra soothing power as well.’

 

3. A Hot Shower: ‘Crank up the hot water, close the windows and turn off the exhaust fan,’ Breyer instructs. ‘Steam can be a cough’s worst enemy, and thus, your best friend. Steam works to soothe the airways and loosen sinus congestion and phlegm in your throat and lungs. (Although take note, WebMD warns that steam may exacerbate coughs caused by asthma.)’

 

4. Black Pepper and Honey Tea: Breyer suggests, ‘For a wet cough, you can try a black pepper and honey remedy that is said to work because the pepper stimulates circulation and mucus flow and the honey is a natural cough reliever. Use one teaspoon of freshly ground pepper and two tablespoon of honey in a mug, and fill with boiling water. Cover and allow to steep for 15 minutes, strain and sip.’

 

5. Plenty of Liquids: Breyer points out, ‘Drinking a lot of liquids, whether any of the teas listed here or even just an increase in your daily water consumption can be helpful for a cough. Fluids help thin out the mucus in postnasal drip and keeps the membranes moist, which can help to reduce the need to cough.’

 

6. Suck a Lemon: ‘Pucker up and suck a lemon?’ asks Breyer. ‘Indeed, this popular remedy calls for sprinkling a section of lemon with salt and pepper and sucking on it. (If nothing else, you will probably be so distracted by having a mouthful of lemon that you may forget to cough.) And if the idea of sucking on a lemon lacks appeal, you can try a hot-buttered lemonade…and swap the sugar with honey for good measure.’

 

7. Liquorice: ‘If you think liquorice has a medicinal taste, two points for you,’ says Breyer. ‘Liquorice root, the flavour from which liquorice candy originated, has long been used to treat coughs. Real liquorice — or candy made from it — can help soothe inflamed and irritated throats and help to ease coughing. Slice one ounce of candy liquorice (that contains real liquorice) and steep it for 24 hours with a quart of boiling water; sip as needed.’

 

8. Ginger: Breyer details, ‘Ginger has a lot of secret powers and it has been used for its medicinal properties since antiquity. Practitioners of Eastern medicine commonly prescribe ginger to treat symptoms of colds and flu because of its antihistamine and decongestant capabilities. You can make ginger tea by adding 12 slices of fresh ginger in a pot with three cups water. Allow it to simmer for 20 minutes and remove from heat. Strain, add one tablespoon of honey and a squeeze of lemon, and taste; if it’s too spicy, add more water.’

Categories: black pepper, boiling water, breyer, cough, ginger, home remedies, honey, real liquorice, sore throats, thyme tea

Five Foods, Drinks & Spices that Can Bump Your Weight Loss

It seems like not a day goes by without you witnessing some kind of magical weight-loss-promising product. There’s a pill, gel and machine to target any problem wellness area on your behalf – with absolutely no effort of your part, of course. More often than not, you see such adverts and change the channel, or write it off without much thought, but there’s always one product you see and think “well, maybe…” Being overweight is a real concern in this country, and millions put their wellbeing at risk by buying into these shams. In actual fact, the only way to lose weight is to exercise and eat right, and anything else on top of that can only help you along in that journey. If you do want a boost – and just a boost, mind – to your weight loss wellness, it’s better to opt for natural, home remedies, so even if they don’t work, you’re not putting yourself in any danger. Here are a few natural remedies that can help make your efforts more effective:

 

1. Flaxseed: The outer coating on flaxseed is the thing that makes you feel fuller, and so it’s this miracle layer that aids you in your weight loss. By feeling fuller, you’re less likely to overindulge in unhealthy snacks and meals, and so you can lose weight more quickly. Moreover, flaxseed is also a rich source of omega-3 fatty acids which is good for your heart – and that’s always a good bonus! As flaxseeds are naturally flavourless, they won’t negatively affect the taste of your food, but they might add a nice little crunch. Simply crush them up and add them to soups, cereals, salads, and oats.

 

2. Green Tea: There’s no denying the immense popularity of green tea for weight loss, but where does it come from? The reason why so many people are switching from coffee to green tea is because of its high antioxidant capacity. In addition, research shows that green tea is capable of boosting your metabolism and burning fat, both of which can be a great help when you’re trying to lose weight. Plus, as you don’t drink green tea with milk or sugar, you can cut down on unnecessary calories.

 

3. Cinnamon: You might reserve this spice for Christmas, but cinnamon is a weight loss aid you should consume all year long. By activating the insulin receptors and enzyme systems involved in carbohydrate metabolism, cinnamon helps your body to regulate your blood sugar levels, increase metabolism and reduce bad cholesterol. Add a little to your coffee or tea, sprinkle some on your breakfast cereals, or try making healthy baked goods such as flapjacks, with added cinnamon.

 

4. Black Pepper: Adding black pepper to your foods aids in weight loss the same way that any hot food does; the piperine in black perpper acts as a digestive while also helping to prevent the formation of fat. Moreover, spicy foods tend to inspire you to become more active, which is a mightily important part of any weight loss programme. And the best thing is you can add black pepper to almost any dish.

 

5. Turmeric: There are many studies purporting the benefits of turmeric, with scientists even researching methods to see if it can be used to fight cancer. Therefore, it’s not hard to see how this Indian spice can aid in weight loss. As well as reducing your risk of health concerns such as diabetes, studies have shown that turmeric helps metabolise fat. Add turmeric to any Indian-style dish, such as veggies, rice, curries, and dahls.

Categories: black pepper, Cinnamon, Green, green tea, Lose weight, loss, nbsp, turmeric, weight, Weight Loss

Try These Hearty, Healthy Salads At Dinner Time

If you’re on a diet and keeping an eye on your nutrition, no doubt the idea of eating salad has already occurred to you. For some people, however, no matter how committed they are to their wellness and wellbeing, the idea of eating a salad is hugely unappealing. Many people don’t find them very filling (as salad is, of course, largely water based). Others find the coldness of salad unappealing, especially in the winter.

 

We’ve got a recipe that’s going to change all that. This mushroom and asparagus salad is nutritious, delicious and very, very good for you.

 

To make the salad you need one whole-wheat English muffin (or a slice of whole-wheat bread) torn into pieces, one third of a cup of olive oil, four teaspoons of grated parmesan cheese, half a teaspoon of kosher salt, two tablespoons of minced shallot, freshly ground black pepper, two tablespoons of balsamic vinegar, two teaspoons of fresh thyme leaves, two tablespoons of soy sauce, one and a half pounds of asparagus, three cups of sliced cremini mushrooms, two hard boiled eggs (chopped) and five cups of salad greens.

 

You start by pulsing the muffin into crumbs, and then baking these crumbs in the olive oil to make tasty, toasted croutons. Season them with black pepper to taste.

 

Next, whip a little extra oil (about two tablespoons) in with the shallot, soy sauce, thyme, vinegar and black pepper. Spread the asparagus on some baking sheets and drizzle over two tablespoons of the mixture. In another bowl, toss the mushrooms in two tablespoons of the dressing and then scatter the mushrooms over the asparagus. Roast all of this in the oven until the vegetables are tender.

 

Then, put the mixture together with the croutons, salad and chopped egg and serve.

Categories: Asparagus, black pepper, mushroom, mushrooms, nbsp, olive oil, salad, soy sauce, tablespoons

Ditch Those Ready Meals and Try These Quick Healthy Recipes!

Working on your diet and wellbeing is one of the greatest investments you can make in your life. Most people don’t realise that eating healthily is so key to their overall wellness, and, as such, forgo cooking healthy recipes in favour of convenience foods and takeaways. After all, we’re all so busy – who has time to cook when you can get “healthy” versions of ready meals, if you’re that desperate to eat well. While healthy versions of ready meals are better than eating their saltier and more sugary counterparts, fresh is always best when it comes to nutrition. Even if you don’t have time to cook, there are healthy food recipes that are quick and easy to prepare and will become popular family favourites requested again and again.

 

1. Zesty Red Bean Avocado Salad: This high-protein vegetarian meal goes great with flat bread or crackers. In a large bowl, combine a 16-ounce can of drained and rinsed red kidney beans and a 16-ounce can of drained and rinsed garbanzo beans. Cut 10 grape tomatoes in half and add this to the bowl. Peel and remove the stone from a ripe avocado, dice it and add to the bowl. Grate in a large carrot, and add half of a medium red onion (diced). Mix it all together and drizzle with a 1/4 cup of zesty Italian dressing. You can serve this dish immediately, or cover and refrigerate until you’re ready for it – even if you make it the day before. Why not get it ready in the evening and eat it for lunch tomorrow?

 

2. Minestrone Soup: Nothing beats soup for a winter warmer, and minestrone really hits the spot. This recipe takes less than 15 minutes to prepare and cook and the leftovers will still taste great when heated the second time round. Altogether, you have a meal that’s convenient whilst being big on taste, high in protein and low in fat – what a winner! Start by bringing one quart (64 tbsp) of vegetable broth to the boil. You then add a long list of ingredients, so you may want to get these ready first. You need to add:

• One four-ounce can of sweetcorn, rinsed and drained


• One small, chopped onion,


• One cup of thinly sliced fresh mushrooms


• One cup of tomato juice or vegetable juice


• One tablespoon of extra-virgin olive oil


• One teaspoon of garlic powder


• One teaspoon of ground black pepper


• One 16-ounce can of garbanzo beans , drained and rinsed


• ½ a cup of dry small shaped pasta such as shells or elbows

Once you’ve stirred in all the ingredients, cook on a medium-high heat and stir occasionally. After 10 minutes, pour the soup into four bowls and sprinkle on some grated Parmesan cheese.

 

3. Apple Squash Salad: This healthy recipe is super easy to make, takes less than 10 minutes and gives you a good energy boost. To begin, whisk together two tablespoons of extra virgin olive oil with a 1/4 cup of red wine vinegar and a 1/4 teaspoon of ground black pepper – this will make your dressing. Peel, core and chop up a red delicious apple and put in a separate large bowl. Add one (washed and chopped) yellow squash, a peeled and thinly sliced cucumber, one tablespoon of chopped red onions, and two tablespoons of sweetened dried cranberries. Mix these ingredients together and drizzle on the salad dressing you made earlier. To finish, garnish with crushed pecans and serve with your favourite low fat crackers.

Categories: Apple Squash Salad, black pepper, extra virgin, garbanzo beans, ground black, large bowl, Minestrone, olive oil, ready meals, Red Bean Avocado Salad, thinly sliced, virgin olive

5 Awesome Ways to Eat Kale and Why

Being a nutritional powerhouse packed with more nutrients than your typical green leafy vegetables, KALE has definitely grown much in popularity with health enthusiasts these days. Kale comes from the cabbage family and is also called black kale, cavolo nero or Tuscan black cabbage. This frilly vegetable even surpasses vitamin and mineral content of the once popular spinach. Rich in nutrients very much needed for healthy bones, skin and eyes, it promotes good digestion and immune function. It is packed with Omega-3, Iron, Calcium, Phosphorus and Potassium. It even has 3x more Vitamin A, Vitamin K, Beta Carotene and 10x more Vitamin C than spinach. Although we can almost consider kale as the perfect vegetable, it however contains naturally occurring substances called Oxylates that can interfere with the absorption of calcium. Hence, do not plan your calcium-rich food intake together with kale in your meals.

When picking out Kale, avoid ones that are yellowing, dry and wilted. Choose the ones that are a healthy dark green to purple to a deep red in color and have a lot of spring to them.

Upon storage keep them unwashed until it is time to use them, as moisture speeds up wilting and decay. Put them in the coldest part of the refrigerator, usually at the back, and keep away from other stored foods that have a strong smell, especially meats. Use within 3 days of purchase.

Because Kale is slightly bitter in flavor, pairing it with other fruits and juices plus a thorough washing will considerably tone down its tart taste. Below are 5 awesomely delicious ways to enjoy Kale in a nutritious snack, appetizer or drink!

 

1. KALE TACOS

To make 2 “tacos” you will need:

• 2 kale leaves


• 1 chopped tomato


• a handful of chopped cilantro

To assemble:

• Fold kale leaf


• Spoon chopped tomatoes and cilantro, then carefully place in folded leaf


• Serve with blue cheese or cheddar cheese dip

 

2. FRUITY KALE SALAD

To make 2 servings you will need:

• 1 large bunch kale leaves, shredded thinly


• a squeeze of lemon


• ¼  tsp olive oil


• a pinch of sea salt


• a dash of black pepper


• 2 handfuls chopped onions


• 1 chopped tomato


• ½  an apple, sliced thinly


• ½ an orange, peeled and separated into sections


• a handful chopped mint

To prepare:

• After shredding the kale, massage a good squeeze of lemon, a little olive oil and a pinch of sea salt and black pepper


• Toss and sprinkle with more fresh ground pepper and sea salt to taste


• Serve with your favorite vinaigrette or dressing

 

3. KALE WRAP

To make 2 wraps you will need:

• 2 kale leaves


• 1 sliced tomato


• ½ small cucumber, grated


• ½ small carrot, grated


• ¼ small avocado, sliced vertically

To assemble:

• Lay out kale leaves, set tomato, cucumber, carrots and avocado on top


• Wrap carefully and serve with your favorite dip!

 

4. KALE JUICE

To make 2 servings you will need:

• 3 kale leaves, cut into 2 inch strips


• 1 cucumber, unpeeled and cut into strips


• 3 stalks of celery cut into 2 inch lengths


• 1 apple chopped


• 1/3 cup parsley sprigs


• ½ lemon, peeled

 

Feed kale, cucumber, celery, apple, parsley and lemon into a juicer. Discard the leftover solids, pour into glasses and serve!

 

5. KALE SMOOTHIE

To make 2 servings you will need:

• 2 cups chopped kale


• ½ cup coconut milk


• ½ cup water


• 1-1/2 cup strawberries


• 1 ripe banana

To prepare:

• Combine the coconut milk, water, the kale, strawberries and banana in a blender


• Puree until smooth, about 1 minute


• Add more water to smoothen consistency

 

Samantha Samonte is a writer for Culinary One, a website about culinary careers, cuisines and food. Helping aspiring chefs to find the best cooking schools. She spends the rest of her time living life to the fullest in the company of her laptop and creative writing prowess.

Categories: black pepper, chopped tomato, coconut milk, diet and nutrition, dip nbsp, grated small, kale, kale leaves, olive oil, recipe, sea salt