Six Easy Ways to Boost Your Immunity

The holidays are upon us, and it seems like everyone is getting sick! It's no surprise, because our lymphatic system, responsible for removing bacteria and viruses from the body, works less efficiently when temperatures drop. Add in a little extra holiday stress, Halloween candy, pumpkin pies, and Christmas cookies, and our ability to fight disease becomes increasingly impaired. Thankfully, there are a lot of simple things we can do to boost our immunity naturally:

Move Your Body
Lymph fluid is the clear watery substance that moves bacteria and viruses in the body to the lymph nodes for destruction. Unlike blood, which is pumped through the body by the heart, lymph fluid is only pumped by muscular contraction. Smooth, brisk exercise (think yoga, swimming, or fast walking) can boost your immunity tremendously, as it helps the lymphatic system work more efficiently.

Drink Warm Lemon Water
Consume a large glass of warm water with the juice of a freshly squeezed lemon first thing every morning. It might taste sour at first, but you will soon look forward to benefits of this ritual! It quickly resets your digestive system, cleanses your palate, and vitamin C boosts both your energy and immunity.

Eat More Garlic and Onion
Garlic has natural antibiotic properties, and onion contains extraordinarily powerful phytonutrients. You should always have both close at hand when you cook, and make sure to eat some every day. Chopped onion and garlic are easy, and delicious, additions vegetables, sauces, and soups.

Eat for alkalinity, and double the recipe
After digestion, food leaves either acidic or alkaline ash in our bodies that changes our overall pH balance. Our bodies prefer an alkaline environment for optimal health. When you are sick, it is best to avoid foods that create acidic ash, such as meat, dairy, sugar, breads and pastas. Roasted vegetables and hearty vegetarian soups will help you recover faster. If you double the recipes when you cook, you will have plenty for leftovers, and cut your weekly cooking time in half.

Avoid Caffeine
Caffeine dehydrates the body and depletes essential nutrients, including B and C vitamins, essential for energy and healing.

Drink Warm Tea
Decaffeinated green tea and lemon can help boost immunity by delivering powerful antioxidants and vitamins to the gut, where most of our immunity resides. Lymph glands and vessels in the throat can also work more efficiently when supported by the warmth of the tea.

Most of all, practice awareness. The more you pay attention to the effects of food and exercise on your health and happiness, the easier it becomes to shed unhealthy habits, and add healthier practices to your daily routine.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate, and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! facebook page, and as @anandamama on Twitter.

Ten Tips for a

Healthier Lunchbox

Did your kids go back to school this week? Mine did--which means it’s time to stock up on healthy foods for snacks and lunch. Why? Because research shows that children think more clearly, and perform better in school, when fed a steady diet of nutritious foods. According to Dr. Joel Fuhrman, author of Eat to Live, "The foods children consume early in life...ultimately supply their brain power. A diet rich in vegetables, fruit, beans, nuts and seeds is the only way to ensure children get an array of phytochemicals, antioxidants, fatty acids, and other micronutrients to adequately supply their growing brains." This means that moms like me can enhance their kids’ potential for success in school, by making healthy choices for their lunch boxes.

Packing your kids' snacks and lunches is also a huge opportunity to teach strategies for long-term, sustainable health. If children are at school for more than half their waking hours, then at least 50% of their dietary habits and preferences are being formed during this time. Every food you pack sends a message about what they should or shouldn’t choose to eat.

So, as you think about what you will send for lunch this year, remember that you are not just feeding your kids--you are also shaping their approach to lifelong wellness. Do your best to teach them how to create sustainable energy, and long-term health, with nutrient-dense foods. You, and your child, will be glad you did!

Here are a few strategies that work for our family:

1. Pack fruits, veggies, beans, nuts, and seeds first. Figure out what your kids like, and pack those healthy foods before anything else. Raw fruits and veggies have more nutrients than most other foods. Apples, bananas, cherry tomatoes, carrots, and pitted olives are some of my kids' favorites. Let meats, dairy, chips, and sweets take up the smallest fraction of the lunch box, so that the majority of their foods are nutrient-dense.

2. Make it fun. My kids love to play what we call “The Rainbow Game”: pack fruits and veggies of every color of the rainbow except one, and tell your kids they need to report which one was missing when they get home. Use cookie cutters to create different shapes for fruits and sandwiches. Or create your own unique games to make them smile at lunch and snack time, when you can’t be there to do it in person.

3. Empower kids make their own trail mixes. Kids love to be creative! Make it easy for them to design their own trail mixes. Keep a variety of nuts, dried fruits, and gluten-free cereals on hand. A small handful of mini dark chocolate chips can make trail mix more palatable to picky eaters; it also adds antioxidants, and the sugar content is negligible.

4. Teach kids to choose water over sugary drinks. Milk and juice are high in sugar, and are therefore not good choices for kids that are trying to learn. And, of course, sodas and sports drinks are a big no-no. Kids that have too much sugar from these kinds of beverages at lunch, are bound to crash in the afternoon. Sugar also decreases their immunity, creates inflammation, and adds empty calories to their diet. Water is always best in the lunch box.

5. Take your kids shopping! Empower kids with nutrition information, and encourage them to choose healthy foods at the store. Teach them how to read food labels, and let them decide what's best (make sure to veto unhealthy choices with love). Keep a positive attitude, and let it be their idea whenever possible.

6. Start an ongoing dialogue about nutrition. Talk about the power of nutrient-dense foods, and why you make the choices you make for their meals. Ask your kids about the foods they ate at school. What vitamins and minerals were in your apple? Why were strawberries a healthy choice? If they don’t know, help them look it up. The more they understand the reasons behind your decisions, the more likely they are to accept them.

7. Leftovers and prepared soups are a great shortcut! Make sure you have a lunch-box sized thermos on hand, so reheated leftovers and soups stay warm until lunchtime. Get in the habit of doubling dinner recipes, so you have enough to send for lunch the next day. Boxed and canned organic soups can also be lifesavers, on days that you are short on time, or low on groceries.

8. Don’t forget about healthy dips and stuffings. Kids love to dip and stuff foods. The trick is to give them nutritious options. Try to avoid ketchup and ranch dressing. Fresh salsas and bean dips, however, are great choices! Hummus is widely available, and comes in a variety of flavors. Nut butters are also a healthy option--try cashew, sunflower seed, or almond. Stuff baby bell peppers with hummus, and teach kids to dip and fill fruits with nut butters. You might be surprised how much they like it.

9. Forget the bread. Even if you are not allergic to gluten, bread is just not good for you. It is lower in nutrients than whole foods, and hard for the body to process. Why? Because wheat has been genetically modified so much over the years, that our bodies no longer recognize flour as food. It can create inflammation, sinus problems, insomnia, and stomach issues. If your kids insist on bread, try to limit how much you serve (maybe send half a sandwich instead of a whole, and double up on the fruits and veggies), and ask for gluten-free breads at your local store.

10. Put dessert in its place. It’s okay to send dessert to school, just not every day. Teach kids that dessert is a treat, to be enjoyed on special occasions, or sometimes just because! And remember, not all desserts are created equal. A piece of organic dark chocolate with cherries and almonds is always a better choice than a gummy bear with high fructose corn syrup and artificial coloring.

Most of all, try to be grateful for the chance to influence your kids' eating habits. It might feel like a chore, but trust me on this: teaching our children about nutrition is one of the most powerful ways we have to show them how much we care.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate, and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the My Crazy Healthy Life facebook page, and as @crazyhealthy on Twitter.

Embrace Your "What Ifs"

After eleven years of teaching yoga for studio owners, non-profits, and health clubs, I recently decided it was time to start Come On, Get Healthy!, a yoga and wellness coaching business of my own. Becoming a small business owner is a bold move, and has forced me into unfamiliar, and often uncomfortable, territory. It is the first time I have worked for variable income--I was always salaried in my previous career in marketing. Instead of selling other people's products, I now earn business based on my experience and talents. There is also risk involved, as I have invested money, and time away from my family, to make the business work. It's a leap of faith, with little indication as to whether my investments will pay off.

Although I am only three months into this new venture, the business is growing quickly, I have earned more than I invested, and I absolutely love what it has added to my life. Now that the business is working, and I am enjoying it immensely, I can't help but wonder:

What took me so long?
What was it, exactly, that held me back?

When I ask myself these questions, it doesn't take long to identify similar patterns of resistance that have shaped the course of my life, in both good and bad ways. It's clear to me now, though, that my greatest successes occur when I push past uncertainty and insecurity, to release my untapped strengths. Still, I wonder why it can be so difficult to let go of our attachments, when we know there is so much potential good on the other side.

Why do we resist change?

Status quo, even if it is not perfect, is much more more comfortable than exploring the unfamiliar. It is human nature to be attached to "the way we have always done it", even if we are not getting the results we want. We settle for good enough. We justify and minimize problem areas, because change is incredibly daunting, and we are afraid to fail. I get that, and realize that this is the reason that we often respond to opportunities for growth with "I could never":


I could never do a handstand...
I could never be a vegetarian...
I could never practice yoga at home...
I could never own a business...

These are just a few of the fears I have overcome through my yoga practice. I can't say it was easy, but I am grateful beyond words for the journey, and the benefits of conquering these doubts. Yoga helped me see past the illusory stories I told myself, and finally meet "I could never" with "what if":


"I could never master that yoga pose" became "What if I research technique, and practice that pose every day until it clicks?"


"I could never give up meat" became "What if I fast on fruits and vegetables for two weeks, and then decide if I want to change my diet for good?"


"I could never practice yoga at home" became "What if I turn on my favorite music, roll out my mat, and see what happens from there? Would I enjoy it?"


"I could never work for myself" became "What if I start small, work out of the house, and let the business grow organically?"

Instead of surrendering my power to fear and self-doubt, like I used to, yoga has taught me to practice self-awareness and curiosity. With new perspective and clarity about the barriers I create for myself, I now recognize that trying and failing is much more rewarding than never trying at all. And trying and succeeding is glorious.

It takes time, and practice, to see our resistance clearly. Some barriers can actually serve us in unexpectedly good ways, but more often than not, they inhibit our growth. Learn the difference, and confront your doubts with the knowledge that, as Marianne Williamson said, "Our greatest fear is not that we are inadequate, it is that we are powerful beyond measure." Our lives blossom when we let go of self-doubt, and embrace the possibility that "I could".

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

How Yoga Can Heal Your Body

A recent NY Times article, entitled “How Yoga Can Wreck Your Body”, ignited a fire in the international yoga community. And with good reason: William Broad’s commentary is slanderous, and based more in perception, than fact.

Like many yoga instructors, I was extremely disturbed by the irresponsible reporting in the article. The title of the article alone is outrageous. Yoga does not “wreck” our bodies. Just like any other physical pursuit, we wreck our bodies with yoga when we value competition and ego, more than awareness and good intention, on our mat. We can also heal our bodies through yoga, when we embrace the nurturing opportunities of this ancient practice.

My personal journey with yoga began in 1998. Since then (and in stark contrast to Mr. Broad's experience), the art, science and philosophy of yoga have led me to a better life than I ever imagined, and have been my greatest medicine. In the earliest years of my practice, yoga helped heal my body, after a serious car crash that left me with more than a dozen broken bones. Since then, daily practice has helped me cure migraine headaches, insomnia, thyroid disease, and chronic sinus infections. It has also revealed tremendous strength, and deepened my relationship with God. I have watched countless students heal their bodies, and reclaim their power, in my classes. From my perspective, as both student and teacher, yoga is the ultimate platform for personal transformation.

To understand the true purpose of yoga, it is important to note that it was created thousands of years ago, and was never intended to be competitive or aggressive. The original purpose of yoga was to help prepare the body and mind for long periods of meditation, to improve overall health, and to increase longevity. It is a powerful tradition that is accessible to everyone, and can be used in a variety of ways. Because it is a rich practice that is widely open for interpretation, what we receive from yoga is directly correlated to personal intention. If you come to yoga class in search of a sweaty workout, or to show everyone how flexible you are, then that is what you will leave with, and nothing more. Conversely, if you meet your mat with a curious mind, and an open heart, you will learn, incrementally, how to use yoga to create healing, and equanimity, in your life. This, to me, is the promise of yoga, and what brings me back to my mat each day.

Of course, the physical benefits of yoga are undeniable. Regular asana practice will tone your body, and strengthen your core. But body sculpting is not the point. Yoga is so much MORE. The word yoga means “union”, and refers to the uniting of the mind, body and soul. Yoga, in its truest form, is a tool that dissolves the emotional and physical barriers--layers and layers of harm, internalized over a lifetime--that prevent us from realizing our greatest potential. Practiced regularly, yoga balances our body chemistry, reconnects us with our innate joy, and leads us to authentic happiness in life. The asanas (poses) are just part of the process, as is breathing intentionally, quieting the mind, and staying in the moment.

Yoga students (and we are all students, even if we teach) must be vigilant, mentally and physically, to prevent injury. They must seek to understand proper alignment in the poses, and remember that graceful transitions are just as important as the poses. As long as students practice with a teachable heart, good intention, body awareness, and an attitude of ahimsa (non-harming of themselves and others), they are "doing it right", regardless of what their poses look like.

And for the record, the only yoga injury I have ever had, after 13 years of practice, occurred when my ego got the best of me, and I moved into the splits without warming up, and without awareness. It was my fault, and I knew better. I never once blamed it on yoga, and I never will.

As yogis, we must constantly reconcile our asana practice with our intuition, to heal our bodies and prevent injury. In his article, Mr. Broad completely missed the point that, like everything else we do repetitively (standing, running, and typing, for example), there is always a risk of hurting ourselves. Conscientious yoga instructors remind students of this repeatedly. When you examine yoga in it’s totality, and the intention behind it (the union of mind, body and spirit), it is clear that we must embrace internal guidance, more than the suggestions of an instructor. As teachers, we open doors to new possibilities, but the students always cross the thresholds on their own, in their own unique time.

So, if you read Mr. Broad’s article, and are still open to exploring yoga, read Patanjali's Yoga Sutras, and learn to embrace the "yamas" and "niyamas" on your mat. Stay open to the comprehensive value of the practice. Over time, you will learn to stop worrying about what your practice looks like, and what everyone else thinks about it, and focus on HOW IT FEELS. This is the essence of yoga, and nothing in my life has ever served me more than its practice.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

Full Circle on New Year's Resolutions

The new year is here! Have you made a resolution yet? For many years I dreaded that question. It made me feel pressured to publicly commit to stop doing something I enjoyed, or to start doing something I didn't want to do, usually in the name of greater health. I never felt confident in my declarations that I would "work out more often", "eat better", or "drink more water". I set myself up for failure, time and again, by striving for perfection. It ultimately did more harm than good, and diminished my self-esteem.

After many years of never quite living up to my resolutions, I hit a breaking point in 2004, and resolved to stop making resolutions. It was the right decision, at the right time. Our first child was six months old, and I was a good way into my second pregnancy. When I wasn't feeding my newborn, I was teaching seven yoga classes a week, unpacking from our recent move, and fighting morning sickness. It was overwhelming, to say the least. So I stopped making resolutions, and it was a relief.

Even without the pressure of living up to new year resolutions, life got more hectic soon after I resolved to not resolve. We had two more children in the next three years. By the time our third child arrived, I was drowning in diapers, bottles, and burp cloths. I was still teaching yoga several times a week, but I rarely found time for a personal practice. Parenthood was more work than I expected, and like most new parents, I did little for myself in those days.

I realize now that, during those "baby years", I unintentionally surrendered my individuality to the demands of parenthood. My life was totally out of balance, and I struggled to align my needs with my family responsibilities. I rarely had time to myself, and when I did, I used it to check items off my "to do list". Instead of taking a yoga class, or meeting a friend for coffee (as my husband often suggested) I would go grocery shopping, fold laundry, or organize the house.

I soon realized that the old adage is true: all work and no play makes for an unfulfilling life. By December 31, 2009, I was worn out! Something had to give. Although I thought I was done with new year's resolutions for good, I knew I had to make a commitment to find better balance in the year ahead.

After a lot of soul-searching and contemplation, in December 2009, I made my first new year's resolution in five years...but this time it was different. Instead of resolving to remove bad habits from my life, I made a commitment to add value to my life, by pursusing my passions. I resolved to write, paint, and learn how to play guitar. It was difficult at first, but I slowly learned to carve time into my day for creative pursuits. I set myself up for success by committing to "be creative" for at least thirty minutes every day, and gave myself grace on the days it just couldn't happen. It was a small daily commitment, that added value over time, and brought my life into greater balance over the course of the year.

My plan worked, and 2010 was a much better year for all of us. By adding creativity to my list of priorities, I discovered new ways to connect with my family. I bought canvases and paint for my kids, and encouraged them to create their own masterpieces, while I worked on several paintings for my husband's office. I learned how to play Taylor Swift songs on the guitar, and my girls would joyfully sing along, while I picked out the chords. I started writing three different novels, and I hope to finish them someday. Even if they never see a bookshelf, though, I grew a lot in the process.

Resolving to pursue my passions was one of the best things I have ever done for myself. It taught me to commit to enjoying the journey, instead of focusing on the destination. I learned to set smaller, achievable long-term goals. Little by little, I learned to live with greater passion and authenticity.

It was a powerful revelation, and I wanted to continue the trend in 2011. So, just about this time last year, I again resolved to add value to my life, but this time the focus was on wellness. I wanted to feel great when I turned 40 in May, so I committed to explore new opportunities for greater health in 2011. I challenged myself to master difficult yoga poses that I had previously feared. My kids and I both giggled as I practiced my handstands and balance poses, anywhere and everywhere. I learned to love meditation, reduced my sugar intake, and increased my intake of nutrient-rich foods. Yoga workshops fueled my practice. A vegetarian retreat with Meredith Klein of Pranaful inspired me to experiment with "power foods" and "macro cooking", and I finally met and practiced with one of the yogis who first inspired me to meet my mat in 1998, Steve Ross of Maha Yoga. It was another successful resolution, and 2011 might have been my healthiest year ever.

So now, on January 1, 2012, my attitude towards new year's resolutions has come full-circle. I no longer resent the inquiries about my new year's resolutions, and I am encouraged by new possibilities for the year ahead. I am hopeful for 2012, and I know that, no matter what I resolve, it will add balance and joy to my life.

If you are already inspired by the resolutions you have set for 2012, I hope they lead you to a more joyful life. If, like me, you haven't quite settled on a specific resolution, take time to create an achievable commitment or two. Focus on resolutions that empower you to incrementally pursue your passions, and live with greater authenticity. When we replace pursuit of perfection, with exploration of untapped opportunities for growth, life comes into greater balance, and we can finally live our best life.