New Year, New Goals! Start where you are and proceed step by step. Follow these simple guidelines to help you on the way:

1. Read the label before buying anything.                                                                                    If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items, reconsider buying. Avoid packaged and processed foods – don’t buy anything in a box, bag or can.
2. Eliminate partially hydrogenated oils and trans fats from your diet.                                                                                                                                                                                  These have no nutritional value and serve no purpose other than to harm your health. Keep in mind that certain products that actually contain trans fat can get away with listing 0 grams of trans fat on the label as long as the amount per serving is under 1 gram. Don’t be fooled!
3. Avoid eating at fast food restaurants.                                                                                    If you really want to be in optimal shape and your best health in 2015, there is just no getting around the fact that you must learn to prepare food at home.
4. Dump the sugar and high starchy foods( potatoes, rice, cookies, etc.)                            Sugar is the most inflammatory thing that we consume and most of us consume far too much. Recent studies showed sugar addiction to be a more powerful stimulator of dopamine reward pathways than cocaine!
5. Use healthy low-glycemic fruits to satisfy sweet cravings.                                              You can make some delicious desserts in a healthy way using fruit to satisfy a sweet craving.

6.   Eat 4-5 servings of non-starchy vegetables daily.                                                               Best bets are cruciferous vegetables, like cabbage, broccoli, cauliflower, and leafy greens.

7.   “Eat all the junk food you want as long as you cook it yourself, ”            If you have to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Eating “junk food” such as cakes, sweets, and fried foods only as often as you are willing to make them yourself will automatically reduce your consumption.

Be Healthy!

Dr. Stephen Sinatra.

Every year around this time I get many questions about the best natural cold and flu treatments. This season, I’m trotting out an old remedy: chicken soup. However, it’s not your regular chicken soup. This “souped-up” chicken soup is loaded with hot spices to support your immune system and to help thin and expel mucus. People with upper respiratory viruses, asthma, and bronchitis usually produce excess mucus, which eventually gets into the lungs. This buildup often leads to bronchospasms—the constriction of muscles in the walls of the airways. These spasms can contribute to difficulty in breathing and sleepless nights. You don’t hear much about bronchospasms, but our constant exposure to airborne toxins and particles make them a real health challenge.

Mucus—Both a Blessing and a Curse for Your Lungs – The lungs produce mucus as a protective agent. It traps bacteria, antigens, dust, and other irritants that enter the respiratory passages during breathing. In this way, mucus is a blessing. However, the overproduction of mucus is a symptom of many common illnesses—including colds, flu, asthma, allergies, and chronic bronchitis. Coughing is the body’s way to get rid of the excess, but this effort can be challenging because of the thick and sticky nature of mucus. In fact, I have had patients suffer minor strokes, pass out, pull muscles, or even fracture ribs as a result of their coughing attacks.

Several years ago, I came across the work of Irwin Ziment, M.D.—a retired pulmonologist and professor of medicine at UCLA. More than three decades ago, he discovered that ancient healers used natural substances such as garlic and hot peppers, as well as chicken soup to address the problem. In fact, he routinely prescribed chicken soup with garlic and hot peppers as a complement to modern drug treatments. Treating the bronchospasms without treating the mucus is backward. As he explains it, “Bronchospasm is always accompanied by mucus, but the mucus is largely ignored by doctors; only the bronchospasm gets treated.” It’s actually the mucus that’s helping to drive the bronchospasms.

Chicken Soup to the Rescue

How does chicken soup help? Chicken soup contains a natural amino acid called cysteine. A form of this amino acid, called N-acetyl cysteine, is a powerful antioxidant that strengthens immunity. It has been one of my favorite winter supplements for years because it’s been shown to be a natural flu treatment. But it’s not enough to just eat chicken soup. You need to spike it with garlic, hot peppers, hot curry, and/or Tabasco sauce. That’s because these the garlic and hot peppers add heat and pungency, and are a knockout punch against mucus. It may sound tortuous but, according to Dr. Ziment, when properly prepared the soup should bring tears to the eyes and cause a runny nose as it loosens the mucus. I recommend a more measured approach. Start with a mild mix and work up to a level that you can handle and that is also effective at clearing your sinuses.

A strong physical reaction to the soup is a sure sign that it’s having the desired effect. A runny nose and watery eyes mean the body has been stimulated to loosen mucus at even the deepest levels—making it is easier to cough out the congestion and feel better. There may be no drug that can more effectively break up mucus in your lungs, nor any inhaler that works as deeply. The drugs that affect mucus, such as atropine, merely dry the mucous membranes. And, as the body starts to require the drugs to keep the mucus levels down, a “rebound effect” occurs. Not only does the mucus return when the drugs wear off, it often returns at levels that are worse than they were before taking the drug. In our pharmaceutically controlled medical system, I doubt chicken soup (even spiced up with garlic and Tabasco) will ever get due recognition as a standard treatment for respiratory ailments. However, it certainly should be something that doctors recommend. It’s natural, safe, and effective. It’s no wonder that it’s been such a longstanding traditional remedy.

Stay  Healthy, its simple!