|
October 2009
"
Whatever you dream, you can do. Begin it. "
~ Goethe
Be Naturally Flu-Less
Advice on how to avoid the flu seems to
be hitting epidemic proportions this year. We’re advised to get a flu
shot—or not; use hand sanitizers—or avoid them and use plain soap; drink
plenty of orange juice and take Vitamin C…the list goes on. While you will
need to do your own research on whether or not to get the flu vaccine, here
are some key nutrition and health tips to get you in the best position to ward
off the flu and other bugs that come your way this Fall.
Basic body maintenance will help us to prevent illness as well. We need to
drink at least eight glasses of fresh, pure, water every day and avoid or
reduce our intake of sweetened beverages like fruit juice, soda, coffee and
sports drinks. Green tea is great coffee substitute with beneficial
antioxidants.
Adults also need seven to eight hours of uninterrupted sleep to repair and
restore the body and maintain good mental health. Our ability to manage stress
is enhanced by both sleep and meditation, during which we temporarily shut out
the world on a daily basis. If you have difficulty sleeping, try taking six
deep breaths. Doing so helps the body relax. If that doesn't work, melatonin
is a more natural remedy than your usual over-the-counter drugs and can be
found in a pure form from a supplement called Pure Rest*.
Fresh air and at least 30 minutes of exercise every day helps our lymphatic
fluids to flow, which makes our immune system more responsive. When possible,
if you can get 15 minutes of sunshine for the Vitamin D, it will boost your
immune system and help prevent osteoporosis as well as certain cancers.
The important foods to eat are Brazil nuts and tuna for selenium, although you
want to be careful about mercury in the tuna. Selenium slows the formation of
free radicals that act like rust in our bodies. Be careful with selenium from
Brazil Nuts, however, as they are very high in selenium and too much can have
a negative impact on health. Garlic is also beneficial for its antifungal,
antibacterial and antiviral properties and it helps the body make other immune
stimulating compounds. Zinc, which is found in seafood, turkey and eggs,
increases our antibody production to fight off infection, while Vitamin B6
found in salmon, bananas, or sunflower seeds helps fight infection as well. In
addition, research shows that Vitamin C from peppers, tomatoes or citrus
fruits, Vitamin E found in wheat germ and fish oil, and Vitamin A or
beta-carotene from carrots boosts our immunity.
Many of us have trouble making sure we get enough of each food group, let
alone eating specific foods for immunity. Food should be your first source of
nutrition, but if you are looking for extra support from a supplement, make
sure it has GMP for good manufacturing process on the label. This is an
indicator of a good quality supplement. You are also welcome to contact me if
you would like some guidance on rating the quality of your supplements. I use
a reference book that rates over 1500 supplement manufacturers.
Once we have the basics covered, we want to minimize our exposure to toxins
from household chemicals and personal care products. Antibacterial soaps, for
example, eliminate both the bad and the good bacteria which fight off invading
viruses. In fact, by washing with an antibacterial soap and turning a doorknob
with germs on it, we actually increase the likelihood of getting sick.
If you do find yourself coming down with cold or flu symptoms, Vitamins D3, A,
C, and zinc can help you regain your health. Otherwise, you just need to rest,
let your fever run its course (it shortens the duration of infection), drink
plenty of fluids and call your doctor if your symptoms are worrisome.
Lastly, if you've done everything in your power to avoid illness and get sick
anyway, you should know about a basic mindset that has been proven to
influence our ability to improve our health. In studies done by researchers on
heart attack and cancer survivors, one common element is that those who beat
the diseases had a positive attitude. According to Dr. Jennifer Eames,
chiropractor at Marion Family Chiropractic, "Simply having the mentality
that you truly know that your body has the ability to fight this thing off
makes a huge difference." Dr. Eames goes on to stress the importance of a
strong support system saying, " If you're around positive people who are
telling you that you are going to do well, then you are more likely to do
so."
*Pure Rest® is a registered trademark
of USANA
Chipotle
Black Bean and Yam Stew with a Cilantro Cabbage Slaw
This soup is so easy to prepare, especially if your black beans are already
cooked. Use about 4 cans of black beans if you don't have any cooked beans on
hand. If you do it this way be sure to save the liquid from the beans and use
that as part of the liquid called for in the recipe. The soup will turn out
better if you use more bean cooking liquid rather than water.
|
Ingredients:
|
2
tablespoons extra virgin olive oil
1 medium yellow onion, chopped
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
2 to 3 teaspoons Herbamare or sea salt
2 medium yams, peeled and diced (about 4 cups)
4 cloves garlic, crushed
6 cups cooked black beans
4 cups water or bean cooking liquid
1 medium red bell pepper, diced
the juice of one lime (about 3 to 3 ½ tablespoons)
|
|
Directions:
|
Heat
a large 6 or 8-quart pot over medium heat. Add olive oil then add
onions and sauté for 5 to 7 minutes. I usually like to add a few
dashes of salt at this point.
Then add the spices, Herbamare, yams, and garlic. Sauté a minute or
two more. Add the black beans and water (or bean cooking liquid). I
always prefer to use mainly bean cooking liquid. Simmer uncovered for
10 to 15 minutes or until yams are barely tender but not yet cooked.
Timing will depend on what size you dice your yams.
Then add the diced peppers and simmer for 10 minutes more. Taste and
adjust salt and spices if necessary. Remove from heat and add lime
juice.
|
|
Cilantro-Cabbage
Slaw
|
|
Ingredients:
|
4
to 5 cups thinly sliced Napa cabbage
2 cups chopped cilantro
2 to 3 green onions, sliced into thin rounds
the juice of one lime
1 to 2 tablespoons extra virgin olive oil
1/2 teaspoon Herbamare
|
|
Directions:
|
Place
all ingredients into a medium-sized mixing bowl and toss together. Be
sure to make only what you will eat with you meal. Otherwise it will
become soggy and unappealing for your next bowl of stew. (The stew gets
better as it ages, this doesn't).
Top your stew with a large spoonful or two of the slaw.
|
|
|
Source:
www.nourishingmeals.com
|
For
information on scheduled speaking engagements, see my events
page.
Forward
to a Friend
It’s
such a pleasure to help those closest to us become happier and healthier.
Please forward this newsletter to friends, family members or colleagues who
might be interested and inspired by it.
Contact me today to schedule
your consultation.
|
Coaching
women
to enjoy healthy,
nourished bodies,
experience
exhilarating
transformations,
and fall in love
with their lives.
Free Articles Index
Jan 2009
Feb 2009
March 2009
April 2009
May 2009
June 2009
July 2009
Sept 2009
Nov 2009
Dec 2009
|
