It's that time of year where sugar is everywhere! Halloween has come and gone. Probably some of our sickest days of the year follow Halloween through the New Year. Here is one main reason why: Too many sweets!!!! Did you know, after eating just 12 grams of sugar (3 teaspoons) our immune system is down for the following four hours! (By the way, that is often how much sugar is in some of the kids vitamins out there! Yikes!) If we regularly consume sugar throughout our day, we are compromising our immunity! Now, know that I am a strong believer in "all things in moderation" and while my kids and I enjoyed the treasures we received on Halloween night, I make sure that our health leading up to, during and following these over-indulgent holiday months includes taking high quality supplements, daily exercise and eating immune-boosting foods. Prevention is key! I know we may face colds and infections but they will not last as long because of a healthy immune system. Here is a yummy immune-boosting recipe and some other immune-boosting tips...Butternut Squash Soup
1 yellow onion, chopped
4 cloves of garlic, minced
2 T. of olive oil
1 medium Butternut Squash- peeled, seeded and chopped into 1 inch squares
1 can (15oz) of Pumpkin
8 cups of chicken or vegetable broth
salt and pepper to taste
*For some protein, I add 1/4 cup of dry amamaranth grain when adding the broth.
~Saute onion and garlic in oil til soft. Add squash and saute for 10 min. Add broth and pumpkin and cook on medium heat for 25 minutes. Fork the squash to see if cooked through, then take hand-blender and puree til smooth. Add salt and pepper to taste and enjoy!
Eat Pomegranates! They are in season now and fairly inexpensive. My kids love them. Find out more in one of my old posts, click here.
There are many ways to boost the immune system, and one way is to consume certain foods which can help the body build a better resistance against diseases. (www.healthcave.com)
- Organic Beef – This may come as a surprise as health experts always suggest that we limit meat intake. However, consuming beef in moderation and choosing cuts which are lean and low in fat is an important source of zinc. A three ounce portion of lean beef adds the much needed zinc in your diet, as zinc deficiency can make you vulnerable to infection. Daily intake of zinc assists in producing white blood cells, the “army” we need to evade foreing bacteria and deadly viruses. For those who do not eat beef, the alternative is to eat pork, poultry, fortified cereals, milk, yoghurt and Oysters.
- Orange vegetables (sweet potatoes, carrots, pumpkin and squash) – Consuming sweet potatoes, carrots, pumpkin and squash are wonderful sources of beta carotene. The body will rapidly convert these orange vegetables into Vitamin A, another element needed to boost your immune system. Vitamin A is very important for healthy skin, the first line of defense against diseases. A good tip; choose orange vegetables which are really bright in hue, as this is an indication of the amount of beta carotene.
- Mushrooms – Just like beef, mushrooms, especially maitake and shitake, which can be found in any supermarket, is a rich source of zinc. In fact, studies have recently shown that mushrooms taken in reasonable quantities, cause white blood cells to be stronger, and they act more aggressively against foreign bacteria invasion.
- Tea – Another natural boost for the immune system is to drink a cup of green, white or black tea daily, as it has great polyphenols quantities. Polyphenols act as a defense against free radicals and damaging components which can cause premature aging. It is interesting to note that tea has more antioxidants than compared to vegetables and fruits. Add a little honey to your daily cup of tea for a natural sweetener. There exists good evidence that some of the components in tea, like epigallocatechin gallate or EGECG, are both offensive and defensive compounds. This simply means that they attack invading microbes (such as flu and cold viruses) directly in addition to boost our immune systems.
- Yoghurt – Yoghurt may be an acquired taste and will not appeal to many, but you might change your mind after discovering its active cultures is a good source of healthy bacteria which your body really needs to fight infections. It is a good plan to include yoghurt, which is full of probiotics in your diet, especially after you have been on a course of antibiotics. Antibiotics, despite its common prescription for many ailments, destroy much of the bacteria in the body. Along with bad bacteria, the beneficial ones are also eliminated. We need healthy bacteria, especially those produced in the intestines as they help to break down our foods. The lack of healthy bacteria can cause ailments such as diarrhea.
- Lemons – Lemons are a fantastic source of Vitamin C, and can be incorporated very easily into your daily meals. Lemons also equalize the balance of acids and alkali in your body. Lemons can be used as dressing; simply squeeze some on top of your fresh vegetables, or add them in your tea or water.
- Apple cider vinegar – You can buy apple cider vinegar at any grocery store. This is a great source of calcium, potassium, magnesium, sodium, phosphorous, iron, sulphur and fluorine. Use apple cider vinegar as a marinade for fish or make vinaigrette for your salads as an alternative to cream based dressings.
- Garlic – The ancient Egyptians valued garlic so much that it’s been used as money! Garlic has sulphuric components such as allicin, and proffers unequaled protection against many diseases. When a clove of garlic is crushed, it produces alliin, which then rapidly converts to allicin, which exhibit important antiviral, antifungal and antibiotic properties. This simple plant is recommended by all health experts out there. Fry some in a pan and add on vegetables or meat. Not only will your food be super-tasty, it will give you the added benefits the body desperately needs.
- Ginger – Another immune system booster to add to your daily diet is ginger. This multi-purpose condiment can be used in food, drinks and baking. When used in a warm bath, ginger’s properties increase the production of sweat, and help the body dispel toxins and germs. Ginger has been known as a remedy for heartburn, migraines and the prevention against cancer.
If our immune system is not properly taken care of, it can result in disease. Immunodeficiency happens when the immune system becomes inactive, and in turn causes the body to be vulnerable to many life-threatening diseases. It is very important for us to take special care of our bodies, and consume natural foods which aid in making our immune system strong and healthy. The immune system is our most pivotal ally, and its main function is to keep us healthy and robust. If we eat foods which are completely pure and full of vitamins, enzymes and minerals, our immune system will be able to continue its battle against viruses, harmful bacteria, parasites and toxins. Read more here.
Check out other immune boosting recipe ideas in an older post here.
We try to exercise and eat an assortment of whole foods everyday. We have also laid a foundation of good health by investing in natural, high quality, gauranteed-to-work supplements by Shaklee. I am passionate about finding natural solutions to confront health issues we face along the way.
Here is our daily immune-boosting regimen;
