Julie stays healthy by staying fit, even in the cold weather.

Ogden Nash once defined a family as “a unit composed not only of children, but of men, women, an occasional animal and the common cold.” It’s true that at all the fun family gatherings and parties with friends, more can be passed around than just plates of food. It’s the season for sniffles, sneezes, sore throats and stuffy noses. But it isn’t any fun to just stay home and celebrate the holidays alone and germ-free. The solution? Your immune system can get a boost if you are a moderate exerciser most days of the week. David C. Nieman*, says that multiple studies have shown a 25- to 50-percent decrease in sick time for active people completing at least 45 minutes of moderate-intensity exercise most days of the week.

• Regular exercise, it appears, may help rid the lungs of airborne bacteria and viruses linked to common upper respiratory infections. Exercise also helps cleanse the body of certain carcinogens and waste products through urine and sweat.
• Exercise brings about an increase in blood flow which helps to quickly circulate antibodies and white blood cells needed in fighting off infections—giving the body an “early warning system” to help fight off potentially damaging germs. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more lasting.
• Exercise increase the body’s core temperature, and may aid in inhibiting the growth of bacteria, allowing the body to fight infection more effectively.
• Lastly, moderate exercise has been shown to reduce the secretion of stress-related hormones which are believed to contribute to the onset of illnesses such as the cold or flu.

Riding to work and school is still an option in the winter.

As we are coming into the wintry weather in the northern part of the country, it can get difficult to get out outside and get on the bike. Bundled up properly, you can still enjoy a bike ride (more on winter riding in an upcoming article) and many cyclists do take their bikes inside to put on a trainer or hit the spin bikes at the gym for their exercise fix.  Either way, stay healthy by keeping up with your exercise regimen!

If the cold is too much you can always take your bike for a "spin" inside!

(*Dr. David Nieman, fellow of the American College of Sports Medicine and Director of the Human Performance Lab at Appalachian State University.)

Chciken Noodle Soup helps keep the cold at bay!

When our family is fighting off colds, we make this soup—it helps those who have colds feel better—and I’m not saying this is a cure for the common cold—but somehow, the remainder of the family stays healthy. The chicken soup remedy is a common one, but we add garlic, which also has cold-fighting properties, and chili, which definitely clears out the sinuses.

Garlic Chicken- Noodle Soup

2 quarts of Chicken Stock (see below) or chicken broth

1½ cups diced carrots

1 cup diced celery

2 cloves garlic, minced (or more if desired)

2½ cups wide egg noodles

2 cups shredded (leftover) cooked chicken

Soy sauce to taste

Sliced green onions (opt.)

1-2 teaspoons Chili-Garlic Sauce (or to taste, spiciness varies by brand)

Bring the chicken stock to a steady simmer in a large soup pot. Add the diced carrots, celery and garlic and simmer for 10-15 minutes. Add the noodles and chicken and cook until noodles are almost tender. (Times vary by brand—one package cooks in 7 minutes, but the type I like takes over 20 minutes—in that case add it earlier so the vegetables aren’t overcooked.) Before serving, add a little soy sauce to taste and stir in some chili-garlic sauce. Sprinkle with chopped green onions if desired. Place a container of chili-garlic sauce on the table so diners may add more according to their taste. Soup should be pleasantly spicy.

Chicken Stock with Garlic

I usually make some chicken stock with the carcass left from a roasted chicken. I try to remove all the good meat that I can from the bones and put the meat into a container to refrigerate. Place the chicken carcass into a pot with a sliced onion, 3-4 whole garlic cloves, 6 peppercorns, one large carrot, peeled and cut into two-inch chunks, 2 teaspoons salt and a bay leaf. I add cold water to barely cover (about 2 quarts) and bring it to a slow simmer and cook over very low heat over night. (Use a simmer plate if your stove won’t keep it at a low simmer and there is risk of it boiling dry—or merely cook during the day and keep your eye on it.)