Fit4Life RX

Freedom and independence for and from ALL!
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Enough said!

💥Do you get enough fiber?!

💡A lot of us don’t … but I have a quick tip to help make sure you get enough.

🤔First … how much do you need?
→ If you’re under 50, women should shoot for 25 grams and men, 38 grams a day.
→ If you’re over 50, women should try for 21 grams and men, 30 grams.

✅Here are 3 reasons you want more fiber:

👉It keeps you feeling full, longer.
👉It helps keep your gut microbiome healthy
👉It helps control your blood sugar AND lowers your cholesterol.

👀Here’s your quick tip! 👀

When you’re looking at food labels, check out HOW MANY GRAMS OF FIBER are in the food. Aim for at least 5 grams. ✅

✌Or, look at the percent of daily value – a food is considered high in fiber if it has 20% of your daily value. It’s low in fiber if it has less than 5%.

REFERENCES:
www.healthline.com/health/food-nutrition/tips-for-reading-nutrition-labels

🧐🤯There is so much misinformation being spread about the coronavirus, it can be HUGELY helpful to consult an official source.
I stumbled across this fantastic “myth-buster” page by the World Health Organization. It’s definitely worth checking out.
Among other things:
❄☀🌡Climate/temperature doesn’t affect the virus
🦟It isn’t transmitted by mosquito bites.
💡UV lights aren’t a good way to kill the virus.
💊Antibiotics won’t help fight the virus.
🛀Hot baths are ineffective in preventing illness onset.
Now you know!!!
Here’s the link: www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters
➡ Handwashing, avoiding contact with sick people, and limiting your exposure to crowds appears to be the best way to go.

🦠📲Germs and bacteria can live on hard surfaces – like your cell phone! – for days.
☠ Just think of all the places your cellphone travels … and the surfaces it has touched. Euuw, right? 🚽
💥In the wake of the Coronavirus pandemic, there are some actions you can take to protect yourself (and your devices!).
🙀First: Avoid putting your phone near your face. Use the speaker whenever possible.
💦Second: Disinfect your phone DAILY. Check with your phone’s manufacturer, but Apple says its safe to use Clorox disinfecting wipes on its phones.
🚫Other common cleaners (like alcohol, vinegar, window cleaning spray, or anything abrasive) can damage your phone so it’s important to double-check.
Here’s a link for more cleaners to use or avoid: www.cnet.com/how-to/coronavirus-and-your-phone-how-to-effectively-clean-and-disinfect-your-device/
💡Note: these actions are important even when there’s not a global health threat, since studies show most cell phones are laden with bacteria.
👐TIP: If it’s been a while since you’ve disinfected your phone, wash your hands thoroughly, disinfect the phone, and then wash your hands again, to avoid cross-contamination!

⚡With all the news about the coronavirus pandemic, it’s easy to feel powerless over your health.
🍎But there actually are some steps you can take to help your immune system in top shape.
🏃‍♂️Taking action goes a LONG way toward moving you from overwhelmed to empowered.
🥦I’ve got a list of healthy immune-boosting actions you can take to get back that sense of control.
NOTE: Remember, it’s still super important to follow prevention guidelines for handwashing and avoiding people who are sick …. even if you follow these steps!

➡️Get enough sleep. This can help improve your body’s natural immune function. Aim for 7-8 hours a night.

➡️Keep up with your fitness routine. Moderate to intense workouts lasting under an hour help boost your immune system both immediately and in the long run.

➡️Cut back on your stress with scheduled downtime and breathing exercises. Chronic stress appears to wear down your immune system, which can make you more vulnerable to illness.

➡️Eat a healthy & balanced diet that’s low in sugar. A balanced diet that contains veggies, fruits, and healthy fats is rich in antioxidants and micronutrients that support your immune system.

➡️Stay hydrated. Drinking enough water makes it easier for your cells to do their job – plus allows your body to more easily process food and eliminate waste. Shoot for at least 8 8-ounce (240 ml) glasses a day.

🔥If you need accountability, support or a detailed plan to get all this done then join my private FB group where I will be sharing a 21 day home workout program, nutrition and daily activity to help fight back and keep your immune system strong.
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https://www.facebook.com/groups/864859604014506/?ref=share

⭐Have you heard of vitamin K yet? For such a little-known vitamin it sure does some pretty amazing things in your body!

💪It helps keep your teeth and bones strong, prevents kidney stones, balances your blood sugar, fights cancer, and even helps keep your heart healthy!

👉But a lot of us don’t get enough of it (and it’s not listed on most food labels, either).

Here are just a few of its jobs:
→ It tells calcium where to go in your body.
→ It teams up with vitamin D, boosting its efforts to keep your bones healthy.
→ It helps your body use insulin.
→ It helps soothe inflammation.

🥬Some of the BEST sources of vitamin K include fermented foods, leafy greens, and veggies: kimchi, sauerkraut, kale, spinach, collards, carrots, broccoli, and fermented dairy such as kefir and yogurt.

Will you be eating any of those foods today?

REFERENCE:
https://experiencelife.com/article/heres-what-to-know-about-vitamin-k/

👐If you’re stuck somewhere and can’t wash your hands, using hand sanitizer is the next best thing.
😷But what if you don’t have any sanitizer – and/or your local store has sold out?
💡No problem! Make your own! It’s very simple.
💯TIP: The CDC recommends using a sanitizer that’s at least 60% alcohol. This recipe meets that requirement.
Mix together:
⅓ cup aloe vera gel
⅔ cup isopropyl rubbing alcohol
(optional) 2-3 drops organic, all-natural essential oil
Mix all the ingredients up in a bowl and pour into a clean container (like a bottle with a secure top. Optional: use a bottle with a spray attachment.)
✅Use a small amount and rub over the fronts and backs of your hands.
👏 This also can make a thoughtful gift!