Boost Your Immune System for the Flu Season
Here are some foods for you to add to your diet. Not only do they taste good but they also will boost your immune system and help you fight against colds.
Eat fish. Oily fish such as tuna, salmon and mackerel are rich in omega-3 fatty acids which help reduce inflammation in the body.
Eat lamb and spinach. Both are high in zinc which has a strong track record for helping your body fight against colds. According to a 2014 study, zinc lozenges appeared to shorten the duration of cold symptoms in adults if taken within 24 hours of symptoms appearing.
Stock up on garlic. Garlic works best as an antioxidant when eaten raw. Garlic contains allicin which produces a strong antioxidant as it decomposes. There is at this time only one valid study that shows constant consumption of garlic reduces your chances of getting a cold. FYI: The study showed that eating garlic did not reduce the length of time you felt cold symptoms once you caught a cold.
Sprinkle Anise seeds on your salad but when you have a cold, the best method to consume this seed is in a tea. Anise seeds will help ease coughing and clear congestion.
Fennel helps with congestion. You can eat it raw or roasted and you can make a tea from fennel seeds.
Peel and eat some citrus. Taking Vitamin C. Take Vitamin C at the first sign of a cold and you may be able to reduce the duration of your illness by at lease one day. FYI You can’t overdose on Vitamin C. Some suggest you should take 400 to 500 mg while sick but you may end up a bit nauseaus and have a case of diarreah so talk to your doctor before increasing your dosage above the recommended 75mg for women and 90mg for men.
Drink tea. Studies show that a group of antioxidants found in tea help boost your overall immune system and metabolism.
Mushrooms help boost your immune system. Almost all mushrooms contain immune boosting anti-oxidants and can help add potassium to your diet. Schiitake mushrooms have the most research showing that chemicals within the mushrooms may stimulate the immune system.
Cold and Flu Season - How to Stay Healthy
Here are some tips for staying healthy during cold and flu season:
Wash your hands. American Journal of Infection Control found that the flu virus lives on hands and surfaces in the environment for about five to ten minutes before it’s gone. (more info on hand washing)
Mindful meditation helps reduce stress and decrease your chances of getting sick. Research shows that mindful meditation produces demonstrable effects on the immune system.
Get 8 hours of sleep. The linked article gives more reasons why getting enough sleep is essential.
Metabolic balance Monday Recipe - Colombian Chicken Soup
Today’s recipe is a Colombian soup called Ajiaco. To make this soup metabolic balance appropriate, we are omitting a few ingredients but they are listed below in case you want to use this meal as a treat meal.
Onion, Turnips and cauliflower (instead of small yellow potatoes)
salt and pepper
Guasca (Colombian herb known as quick weed in English. Can be purchased over the internet)
Avocado (measured/weighed with your other vegetables)
Creama Mexicana (second protein use if you want to make this a treat meal)
1/2 cup chopped cilantro leaves
dried capers chopped
Other Ingredients which are not metabolic balance appropriate
Small yellow and red potatoes instead of the turnips and cauliflower listed above. (The original recipe uses potatoes)
Corn on the cob -Use an organic and heritage variety that has not been genetically modified. (The original recipe calls for corn on the cob which rests on the bottom of each bowl of soup.)
Marinate the chicken overnight with a bit of olive oil, garlic, salt, pepper and onions in a covered dish.
Heat a pot and add the marinated chicken and vegetables. Brown each side of the chicken before adding the vegetable stock. Boil the broth and then cook the chicken for 30 minutes. Remove the chicken when tender and place in a dish to cool. When the chicken has cooled enough to handle, shred into bite sized pieces.
If you are adding potatoes and corn cobs put them into the pot now. Add cilantro, scallions and guascas to the broth and simmer the ingredients for about 20 minutes. (If you are not cooking potatoes you can let it simmer for 5-10 minutes.)
Put the chicken back into the pot and cook until the chicken is once again warm. Ladle the soup into bowls and serve with the avocado and creama Mexicana on the side.
Most Latin-American markets will carry guascas. You can also buy it online. This herb is an essential ingredient for this Colombian chicken soup.
To make the soup thicker, blend it a bit with a hand blender before adding the chicken back into the soup.
Always serve avocado on the side. The same goes with the rest of the toppings. Make sure to serve them on the side at the appropriate portion size.
photo Attn: In the photo there is some rice and a beer. These items are not part of the recipe.
Apps that will help you keep on track with metabolic balance
Your smart phone is not just for texting, talking or taking photos. You can use your phone to help keep track of what you eat and drink so that you have an easier time monitoring your eating habits.
Here are a few apps you may want to try:
Two grand food tracker
Track your food, water & exercise in just 3 minutes per day. You can see the routines of others who’ve reached your goals. Get the inspiration & community support you need to change habits for good!
A visual food diary. Keep track of what you are eating through photos.
Scan and find healthy foods at the grocery store. See how foods are graded for their nutritional values.
This app lets you keep track of the foods you eat, the water you drink and the amount of exercise you do each day.
Tips for Keeping a Healthy Prostate
Men, here are some eating tips to keep your prostrate healthy.
Eat the following:
- Berries - Research finds prostate fighting compound in Jamaican allspice
- Fatty Fish eat the fish not a supplement. Recent research shows that eating too much fish oil may not be beneficial.
- Nuts walnuts help protect against prostate cancer.
- Beans This link talks about how beans help fight cancer.
- Green Tea Studies of how Green tea is helping men with prostate cancer
Good Things Happen When You Lose Fat
Significant body fat around belly and waist increases the risk for cardiovascular disease, diabetes and high cholesterol, according to Harvard Health Publications for both, men and women. Causes of excess body fat include poor nutrition and inappropriate dieting.
Here are some vital facts about belly fat found at AgingBodies.Com:
Most of your belly fat is visceral-fat.
It produces free fatty acids which enter the portal vein, go to the liver and produce blood lipids.
It is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.
These free fatty acids cause reduced sensitivity to insulin, the hormone that helps glucose enter the body’s cells.
Visceral fat produces hormones and other substances that can raise blood pressure, negatively alter good and bad cholesterol levels and impair the body’s ability to use insulin (insulin resistance).
Belly fat is linked to cardiovascular disease, type 2 diabetes, insulin resistance and inflammatory diseases.
This bad fat is also implicated in the development of Alzheimer’s disease, colon cancer, gallstones, ovarian cystic disease, breast cancer, and sleep apnea.
Visceral fat is a risk factor in nighttime heart attacks.
Conversely, there are significant benefits in reducing body fat. After attending a medical seminar, Dr. Till Sukopp showed these health benefits associated with fat loss on his blog:
As you can see, consistently eating healthy can have a tremendous effect on your quality of life!
Dealing with Menopause Using Nutrition
If you are dealing with menopause, you might find the following suggestions useful:
Battlling Mood Swings
How to Eat: Increase the amount of vitamin B and omega-3 fats. During menopause mood swings can seem worse and more difficult to handle. Also, not getting enough B vitamins and omega-3s may contribute to depression.
Vitamin-B-rich foods include poultry, liver, and lentils.
Avoiding Extra Weight Gain
Boost your fiber. Gaining weight after menopause may increase your risk for heart disease and some cancers. Aim to eat between 25 and 35 grams of fiber each day. You can also get fiber from lentils (1/2 cup cooked = 8 grams), fruits (for example, 1 large apple = 5g or 1/2 cup raspberries = 4g) and veggies (for example, 1 cup cooked spinach = 4g).
Omega-3-rich foods can be found in oily fish such as salmon, tuna and sardines.
Soothing hot flashes
Eat a Mediterranean diet which includes lots of fruits, vegetables, olive oil and a daily glass of red wine. Research shows that menopausal women are 20 percent less likely to report hot flashes and night sweats eating a mediterranean diet. Researchers believe that the high fiber content may stabilize estrogen levels which lessens symptoms.
Metabolic balance Monday Recipe - Menopause Miso Soup
1 tbsp Miso paste (chickpea Miso paste)
1 small red onion chopped
1 clove garlic chopped
1 table chopped fresh ginger
handful of fresh parsley chopped
handful fresh coriander chopped
1 serving greens (greens, bok choy, chinese cabbage, lettuce)
1.5 litres water
Heat the water and add onion, garlic. Simmer for 20 minutes and then add vegetables and herbs and cook for another five minutes. Remove from heat. Mix miso paste with a small amount of water. Add to the soup.
Note: Once you’ve added the Miso do not cook. Cooking will destroy the probiotic effect of the Miso.
Eating Healthy at College helps Train Your brain
Here are some health links you can use to help train your brain.
Training the overweight brain to abstain. Looks like your brain will be learning more than math at university.