Kudos Brady Events Volume 12 Issue 1 by Kudos Magazine

VOLUME 12 ISSUE 1

COLD & FLU

HOME RELIEF KIT

CrockPot

4 RECIPES

15 IMMUNE BOOSTING FOODS A GIFT FROM

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Hello Friends, Step into the latest Kudos issue, where we explore a delightful array of foods that naturally elevate your immune system. In the midst of life's twists and turns, prioritizing self-care and cherishing connections with loved ones becomes increasingly vital. Let's face it – whether you're a dedicated caregiver or a busy business owner, personal wellness can often take a backseat. Kudos is here to remind you of the importance of self-care. For a daily dose of inspiration to stay on track with healthy, happy living follow our Facebook Kudos Magazine Page. In our quest to create the life we desire, it's crucial to recognize that every facet of our existence, personal and professional, plays a role in shaping our overall wellbeing. Even in seemingly small choices, taking deliberate actions can lead us closer to smashing our goals and cultivating a fulfilling life. Take time to make positive changes along your journey. Cheers to your health and happiness!

Elizabeth Marasco

Brady Events and Marketing Inc. Kudos Magazine Publisher

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“Good nutrition creates health in all areas of our existence.” DR. T. COLIN CAMPBELL

healthy, happy living

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NO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUT THE EXPRESSED WRITTEN CONSENT OF THE PUBLISHER. This magazine is intended solely for informational and entertainment purposes and does not constitute a solicitation for business. The contents of Kudos Magazine are presented for editorial purposes exclusively. For any inquiries about your health or for advice related to the content within this issue, we recommend reaching out to a qualified medical professional.

Content 05

Simple Choices for Healthy Living

Cold and Flu Season Home Relief Kit

Embracing the Golden Years

Delicious Crock Pot 11 4Recipes 17 Keep Your Mind Fresh Immune Boosting 20 15 Foods 24 Thriving In Retirement

s e i r o t S r e v Co

Cold and Flu Season Home Relief Kit

4 Delicious Crock Pot Recipes Page 11

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g Foods n i t s o o une B 0 15 Imm Page 2

Busy Mom’s Simple Choices for

Healthy, Happy Living

Start Small, Aim Big: Begin by incorporating one superfood at a time into your meals. Small changes can lead to significant results, whether adding berries to your morning yogurt or sprinkling chia seeds on your salad.

Meal Prep Magic: Spend a little time on the weekends preparing nutritious meals and snacks. You will save time during the week and ensure you have readily available healthy options. Consider chopping veggies, marinating proteins, and portioning snacks for quick access.

Snack Smartly: Instead of reaching for processed snacks, keep a stash of superfood-packed options like almonds, Greek yogurt, or sliced avocado. These provide a satisfying crunch while delivering essential nutrients.

Hydrate with a Twist: Make water more exciting by infusing it with fruits like citrus or berries. This adds a burst of flavor and incorporates additional vitamins and antioxidants into your daily routine.

Superfood Smoothies: Whip up quick and delicious smoothies with a blend of spinach, kale, fruits, and a scoop of protein powder. These nutrient-dense concoctions make for a perfect on-the-go breakfast or post-workout refuel.

Explore New Recipes: Make healthy eating an adventure by trying out new recipes. Experiment with different superfoods and cooking techniques to keep things interesting and enjoyable. In the whirlwind of daily responsibilities, remember that taking care of yourself is not a luxury but a necessity. Embracing superfoods can be simple. Make small, manageable changes into your routine. Here's to a healthier, happier you in the new year! KUDOSMAG.COM · VOLUME 12 ISSUE 1

Cold and Flu

As the seasons change, so does the likelihood of catching a flu or cold. Amidst the sniffles and

sneezes, creating a home kit with essential items can make all the

difference in your recovery. Here are some tips and a checklist to help you feel better at home.

d l o C

u l F and SEASON

As the seasons change, so does the likelihood of catching a flu or cold. Amidst the sniffles and sneezes, creating a home kit with essential items can make all the difference in your recovery. Here are some tips and a checklist to help you feel better at home.

Home Kit Tissues and hand sanitizer Electrolyte drinks, herbal teas, and water Blankets and pillows for a comfortable resting space Humidifier for congestion relief Over-the-counter medications (pain relievers, decongestants, cough syrups) Nutritious snacks like fruits, soups, and crackers Ginger or honey for natural healing Isolation essentials (mask, separate space) Symptom tracking tools Information on local health guidelines and emergency contacts

Home Relief Kit Tissues and hand sanitizer Electrolyte drinks, herbal teas, and water Blankets and pillows for a comfortable resting space Humidifier for congestion relief Over-the-counter medications (pain relievers, decongestants, cough syrups) Fever reducers like aspirin or acetaminophen Nutritious snacks like fruits, soups, and crackers Ginger or honey for natural healing Symptom tracking tools Information on local health guidelines and emergency contacts Always consult with your health care provider.

Healing Ginger-Lemon Tea Here's a comforting and soothing tea recipe that can help alleviate symptoms when you're feeling under the weather: Ingredients: 1 inch fresh ginger, peeled and thinly sliced 1 tablespoon honey (adjust to taste) 1/2 lemon, juiced 1 bag chamomile or peppermint tea 1-2 cups hot water

KUDOSMAG.COM · VOLUME 12 ISSUE 1

Embracing the Golden Years

As I stand at the threshold of retirement, the weight of a lifetime's experiences settles on my shoulders. The years have etched lines on my face, and the echoes of my past reverberate through my memories. At 67, I find myself on the cusp of a new chapter, a journey of rediscovery that has reshaped my perspective on life. In my youth, the world was a canvas painted with vibrant hues of excitement and vitality. The parties were wild, the nights were endless, and the laughter was infectious. Those were the days when the rhythm of life danced to the beats of youthful enthusiasm. Little did I know that the echoes of those carefree years would linger long after the music had faded.

As the hands of time guided me toward retirement, I found myself grappling with a reality that felt like an unexpected twist in the tale. The drinking and partying that once defined my 20s now seemed like distant echoes of a bygone era. The thrill had waned, the euphoria had faded, and I stood at the crossroads of my existence, questioning the meaning of this new phase. During this existential problem, a revelation unfolded – a moment of clarity that marked the high point of my journey. It wasn't about reliving the past but embracing the present and shaping the future. The climax of my story wasn't a dramatic event but a subtle realization that strength could manifest in different ways as we age. I confronted the struggles head-on, acknowledging that this transition was not a midlife crisis but a transformative journey. It was an opportunity to shed the baggage of my past and step into a future unburdened by excuses or delays. I delved into the challenges, rediscovering resilience and a newfound sense of purpose. One of the most profound transformations occurred in my

relationships. I sought to build bridges instead of walls to mend relationships with estranged connections, including with my siblings, my children, and grandchildren. The joy of familial bonds became a cornerstone of my newfound strength, and grandchildren's laughter echoed through the chapters of my life, filling them with warmth and love. Amidst the twists and turns, I embarked on a spiritual journey, deepening my relationship with God. The solace I found in faith became the anchor that steadied my ship in the stormy seas of life. The peace that enveloped my soul was more profound and enduring than any fleeting pleasure from my past escapades. As I look ahead, the path offers a promise of new adventures and unexplored horizons. My plans are not rooted in a desire to relive the past but to create a future that resonates with authenticity and fulfillment. This next chapter is not the end; it's a beginning – a chance to understand yourself anew, claim your strength in a different light, and embark on a journey where joy is not just a fleeting emotion but a constant companion. The golden years await, and they promise your best chapter yet.

KUDOSMAG.COM · VOLUME 12 ISSUE 1

4 Delicious Crock Pot Recipes

Crock Pot Vegetarian Chili INGREDIENTS 2 15oz cans of black beans, drained and rinsed 2 15oz can of kidney beans, drained and rinsed 1 15oz can of corn, drained 1 large onion, chopped 3 cloves garlic, minced 1 bell pepper (any color), chopped 1 zucchini, diced 1 28oz can of crushed tomatoes 1 15oz can of tomato sauce 1 cup vegetable broth 2 tablespoons chili powder 1 tablespoon cumin 1 teaspoon paprika 1 teaspoon oregano Salt and pepper to taste Optional toppings: shredded cheese, sour cream, green onions, cilantro

INSTRUCTIONS

In the crockpot, combine black beans, kidney beans, corn, chopped onion, minced garlic, bell pepper, and diced zucchini. Add crushed tomatoes, tomato sauce, and vegetable broth to the crockpot. Season the mixture with chili powder, cumin, paprika, oregano, salt, and pepper. Stir well to combine. Cover the crockpot and cook on low heat for 6-8 hours or on high heat for 3-4 hours. The vegetables should be tender, and the flavors well-blended. Taste and adjust the seasoning if needed. Serve the vegetarian chili hot, and you can top it with shredded cheese, a dollop of sour cream, chopped green onions, or fresh cilantro. KUDOSMAG.COM · VOLUME 12 ISSUE 1

INGREDIENTS

Crock Pot Lasagna

1 pound ground beef or Italian sausage 1 onion, finely chopped 3 cloves garlic, minced 1 28oz can crushed tomatoes 1 15oz can tomato sauce 1 6oz can tomato paste 1 teaspoon dried oregano 1 teaspoon dried basil Salt and pepper to taste

2 cups ricotta cheese 1 egg, beaten 3 cups shredded mozzarella cheese 1 cup grated Parmesan cheese 9 lasagna noodles, uncooked Fresh basil or parsley for garnish (optional)

INSTRUCTIONS 1. In a skillet over medium heat, cook the ground beef or Italian sausage until browned. Add chopped onions and minced garlic, and sauté until onions are softened. Drain excess fat. 2. Stir in crushed tomatoes, tomato sauce, tomato paste, dried oregano, dried basil, salt, and pepper. Simmer for 10-15 minutes to allow flavors to meld. 3. In a separate bowl, mix ricotta cheese and beaten egg. 4. Lightly grease the inside of the crockpot. 5. Spoon a layer of the meat sauce into the bottom of the crockpot. 6. Place a layer of uncooked lasagna noodles on top of the sauce, breaking them to fit if needed. 7. Spread a portion of the ricotta mixture over the noodles, followed by a mozzarella and Parmesan cheese sprinkle. 8. Repeat the layers. 9. Cook on low heat for 4-6 hours or until the noodles are tender. 10. Let the lasagna rest for about 15 minutes to allow it to set. 11. Garnish with fresh basil or parsley if desired.

Crock Pot Honey Garlic Chicken

INGREDIENTS

2.5 to 3 pounds bone-in, skin-on chicken thighs 1/2 cup soy sauce 1/2 cup honey 1/4 cup ketchup 2 tablespoons olive oil 3 cloves garlic, minced 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon red pepper flakes (optional, for a bit of heat) Sesame seeds and chopped green onions for garnish Cooked rice or quinoa for serving

INSTRUCTIONS 1. Whisk together soy sauce, honey, ketchup, olive oil, minced garlic, dried basil, dried oregano, and red pepper flakes. 2. Place the chicken thighs in the crockpot. 3. Pour the honey garlic sauce over the chicken and coat evenly. 4. Cover the crockpot and cook on low heat for 4-5 hours. 5. Garnish chicken with sesame seeds and chopped green onions. 6. Serve the honey garlic chicken over cooked rice or quinoa. 7. Enjoy your delicious Crockpot Honey Garlic Chicken! This recipe results in tender, flavorful chicken with a sweet, savory glaze. KUDOSMAG.COM · VOLUME 12 ISSUE 1

INGREDIENTS

Crock Pot Vegetable Soup

4 cups vegetable broth 1 14oz can diced tomatoes, undrained 1 cup carrots, sliced 1 cup celery, chopped 1 cup potatoes, diced 1 cup green beans, cut into bite-sized pieces 1 cup corn kernels (fresh, frozen, or canned) 1 cup peas (fresh or frozen) 1 onion, finely chopped 3 cloves garlic, minced 1 teaspoon dried thyme 1 teaspoon dried rosemary 1 bay leaf Salt and pepper to taste 2 cups spinach or kale, chopped (optional) Fresh parsley for garnish (optional)

INSTRUCTIONS 1. In the crockpot, combine vegetable broth, diced tomatoes (with their juice), carrots, celery, potatoes, green beans, corn, peas, chopped onion, and minced garlic. 2. Add dried thyme, dried rosemary, bay leaf, salt, and pepper. Stir well to combine. 3. Cover the crockpot and cook on low heat for 6-8 hours or on high heat for 3-4 hours, until the vegetables are tender. 4. About 30 minutes before serving, add chopped spinach or kale if using. Stir to combine. 5. Taste and adjust seasoning if needed. 6. Remove the bay leaf before serving.

Unwrapping the Irresistible Sweet Indulgence Health Benefits of Chocolate

Keep Your Mind Fresh

Let's dive into the fascinating world of the mind-body connection and explore some fantastic cognitive exercises to keep our minds fresh and on track. When it comes to your brain, the more you work it out, the stronger and sharper it becomes. Just as a regular fitness routine tones and strengthens your body, cognitive exercises act as lifting weights for your brain. The incredible thing is that the brain doesn't just respond physically; it also sharpens its cognitive abilities, enhancing focus, memory, problem-solving skills, and creativity. So, don't let your brain snooze – give it a workout and watch it transform into a powerhouse of clarity, creativity, and overall mental prowess. It's your gym for a healthier and happier mind!

NOMADIC

KUDOSMAG.COM · VOLUME 12 ISSUE 1

Awareness of the Conversation: Have you ever consciously paused to observe this ongoing dialogue between your mind and body? It's a conversation happening beneath the surface, influencing your overall well-being. Being aware of this connection allows you to understand yourself better and, in turn, take steps to nurture both your mental and physical health.

Mind-Body Connection 101:

Imagine your mind and body as dance partners in a beautifully synchronized performance. This intricate dance is what we call the mind-body connection. The dynamic interplay between your thoughts, emotions, and physical sensations creates a harmonious, sometimes not-so-harmonious, symphony within you. Think about those moments when stress pays a visit. Your mind may be racing with thoughts, and simultaneously, your body responds by tensing up. It's like a choreographed tension routine, with each anxious thought manifesting as a physical sensation in your body. Now, contrast that with the exhilaration of happiness. When you're joyful, your thoughts are likely positive, and your body responds with a light and energetic feeling. It's as if your mind and body are engaged in a buoyant dance, each movement echoing the positivity within.

Cognitive Exercises:

Now, let's get to the fun part – cognitive exercises! These are like little workouts for your brain. They keep your mind fresh and have tremendous benefits for your life. 1. Puzzle Play: Solve crosswords, Sudoku, or try brain-teasing puzzles. It's like a bit of adventure for your brain. 2. Mindful Moments: Practice mindfulness. Take a few minutes daily to focus on your breath, savoring the present moment. It's a minivacation for your mind! 3. Learn Something New: Challenge yourself to learn a new skill or hobby. It could be playing an instrument, cooking a new recipe, or learning a new language. Your brain loves a good challenge! 4. Stay Social: Engage in conversations. Whether with friends, family, or even chatting with a neighbor, social interactions stimulate your brain and add a dash of joy to your day. 5. Physical Exercise: Yep, you read it right! Exercise is not just for the body; it's a fantastic brain booster too. Go for a walk, dance, or try a fun workout routine.

Kick Negative Thinking to Curb:

When those not-so-great thoughts buzz around, this technique helps you kick them to the curb. First, spot those negative thoughts and jot them down. Play detective and check if they're true. Spoiler alert: they usually aren't! Challenge those thoughts with a more positive spin. For example, if you think, "I can't do anything right," flip the script to "I might face challenges, but I can learn and get better." It's like giving your mind a friendly pep talk and turning the gloomy clouds into sunshine! NOMADIC

KUDOSMAG.COM · VOLUME 12 ISSUE 1

15 Immune Boosting Foods

Natural Defense Ready to give your immune system a natural boost? Let's make it easy and exciting! Explore a vibrant mix of nutrient-packed foods that do wonders for your body's defense squad. From zesty citrus fruits to mighty mushrooms, we've got the lowdown on these immune superheroes. And because you're one of a kind, consult with your healthcare pro to create a personalized roadmap to your well-being. Get ready to sprinkle some goodness into your routine and let your immune system shine! Here's a list of foods known for their potential to boost the immune system naturally, along with their health benefits: Incorporating various foods into your diet can contribute to a well-rounded and naturally boosted immune system. Always consult with a healthcare professional for personalized advice.

Blueberries, Strawberries, Raspberries Health Benefit: Packed with antioxidants that help reduce inflammation and support overall immune health.

Citrus Fruits Health Benefit: Rich in Vitamin C, known for supporting immune function and protecting against infections.

Garlic Health Benefit: Contains allicin, a compound with immune-boosting properties that may help fight off infections.

Ginger Health Benefit: Anti-inflammatory properties that can help support the immune system and reduce oxidative stress.

Turmeric Health Benefit: Curcumin, the active ingredient, has anti-inflammatory and antioxidant effects, supporting immune health.

KUDOSMAG.COM · VOLUME 12 ISSUE 1

Broccoli Health Benefit: Packed with vitamins, minerals, and antioxidants, including sulforaphane, which has immune-boosting properties.

Yogurt (with Probiotics) Health Benefit: Contains allicin, a compound with immune-boosting properties that may help fight off infections.

Almonds Health Benefit: Rich in Vitamin E, an antioxidant that supports the immune system by neutralizing free radicals.

Green Tea Health Benefit: Contains polyphenols and catechins with antioxidant properties, contributing to immune health.

Spinach Health Benefit: High in vitamins, minerals, and antioxidants that contribute to a strong immune system.

Papaya Health Benefit: Contains papain, an enzyme with anti-inflammatory effects, and is rich in Vitamin C.

Sweet Potatoes Rich in beta-carotene, which the body converts into Vitamin A, essential for immune function.

Mushrooms (Shiitake, Reishi) Health Benefit: Certain mushrooms contain beta-glucans that stimulate the immune system.

Kiwi Health Benefit: High in Vitamin C and other nutrients, aiding in immune system support.

Salmon Health Benefit: High in omega-3 fatty acids, supporting immune cell function and reducing inflammation. KUDOSMAG.COM · VOLUME 12 ISSUE 1

Thriving In

As you bid farewell to the 9-to-5 grind, focusing on keeping your mind active and nurturing your overall well-being is essential. Retirement is the perfect chapter to amp up your social game and dive headfirst into living your best life.

Put down the remote, turn off the computer, and be willing to make a couple of shifts in your daily life. It might feel strange initially, but trust me, it's like adding color to your life's canvas. Let's explore how joining social circles can turn your retirement into a vibrant adventure.

#1 Lifelong Learning Retirement opens the door to endless possibilities, and one of the most enriching activities is continuing to learn. Try picking up a new language, taking art classes, or delving into history; lifelong learning keeps your mind sharp and engaged. Join local community colleges, attend workshops, or explore online courses tailored to your interests.

#2 Volunteer Ventures Giving back to the community is rewarding and a fantastic way to stay socially connected. Find a cause close to your heart and volunteer your time. Whether at a local animal shelter, food bank, or mentoring young minds, contributing to others enhances your sense of purpose and creates meaningful connections.

Retirement 5 Ways to Ignite Life and Growth! #3 Travel Tales

Retirement is the perfect time to dust off that bucket list and start ticking off destinations. Whether exploring exotic locations or rediscovering hidden gems in your backyard, travel broadens your horizons and provides a fresh perspective. Plan a road trip, cruise, or take that dream vacation you've always postponed.

#4 Fitness Fun Maintaining good health is crucial, and retirement offers the opportunity to focus on fitness more quickly. Join a local walking or hiking group, try dance classes, or take up a sport you've always wanted to master. Physical activity not only keeps you fit but also promotes mental well-being.

#5 Creative Pursuits Retirement opens up a world of time to dive into artistic pursuits. Whether painting, writing, restoring a dream classic car you always wanted, or finally giving attention to a longawaited project, this is your chance to let your creativity run wild. KUDOSMAG.COM · VOLUME 12 ISSUE 1

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