Maximize your body's immunity EVERYDAY! No matter what time of year it is, it's important to give your immune system the nutrients it needs to keep you healthy.
Kombucha’s potent ferment is recognized worldwide for its detoxifying, energizing and overall health-supportive properties.
If you want a fighting chance to create a natural resistance to invading bacteria and viruses, your first line of defense is to choose a healthy lifestyle. Every part of your body, including your immune system, functions better when protected from environmental and nutritional assaults.
Here are 5 major factors that suppress your immune system:
#1 Age
The aging process somehow leads to a reduction of immune response capability, which in turn contributes to infections, more inflammatory diseases, and more cancer. There seems to be a connection between nutrition and imunity in the elderly, specifically regarding a deficiency in certain micronutrients.
#2 Stress
The closely linked relationship between mind and body makes scientists suspect chronic stress takes a toll on the immune system.
#3 Low Quality Diet
Research has long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. Important micronutrients for immune response are zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E.
If you suspect your diet is not providing you with all your micronutrient needs — maybe you don't like vegetables or you choose white bread over whole grains — taking a multivitamin and mineral supplement brings health benefits of many types, including immunity benefits.
#4 Stuck Indoors
When it's cold outside and you're spending more time indoors, you're typically in closer contact with other people who can pass on their germs. This certainly increases your risk of catching a cold.
#5 Inadequate Exercise
Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
What if your immune system is being effected by any of these 5 major factors? Start by ensure your immune system gets the specific nutrients it needs, which includes both long- and short-term support.
THE ULTIMATE COLD-KICKING COMBINATION
Use this comprehensive group of products to maximize your body’s immunity EVERYDAY!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
Reference:
http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
At any point during the year, you’re likely to fall victim to the common cold. A runny nose, sore throat, coughing and sneezing can keep you under layers of blankets and tissues. But it’s finally summer and who wants to be stuck inside on a hot and sunny day? According to the National Institute of Health (NIH), winter colds are caused by rhinoviruses but summer colds are caused by more resilient enteroviruses. The irony of summer colds is they can last longer than winter colds and may make you feel even worse.
Like us, bacteria thrive in warmer environments. Summer is typically filled with beach trips, pool days, barbecues and backyard parties, where you are more likely to come in contact with many different germs. If you are travelling this summer, beware of the germs on airplanes and in hotels. One of the most important ways to block viral transmissions is to always wash your hands thoroughly. If you don’t have access to a sink with soap and water, carry hand sanitizer or wipes. You can also pack a handy kit with cold relief products such as saline drops, acetaminophen and ibuprofen just in case.
The excitement of summer can motivate you to boost your physical activity but exercising may also leave you vulnerable to an infection. Those who have been sedentary through the winter should gradually ease into physical activities because enterovirus is the only infection associated with strenuous exercise. Instead of power sprints and vigorous workout routines at the start of summer, try simple, lower-impact workouts to stay active and get the summer body you want.
As the heat rises, it is important to make sure your body retains enough water. Whether you are exercising outside or simply sitting in the sun, you are at risk for dehydration. Drinking water throughout the day helps your body to eliminate harmful toxins and waste materials that may compromise your immune system. If you’re not a fan of the taste of water, try infusing it with fresh fruits and herbs.
As much as you may be tempted to turn up the air conditioner on a hot summer day, you may be making your body more prone to infection. Transitioning from warm to cold environments can suppress the immune system and cooler environments dry out the protective mucus membrane in the nose. Use your air conditioner when necessary but keep it on a low or medium setting and let your body gradually adjust to the temperature change.
Don’t underestimate the power of the ingredients in your pantry. You can try natural immunity boosters that can be found in your local grocery store. Oregano oil, sage extract, ginger, garlic and other superfoods can help bolster your defenses.
Vitamin D
Vitamin D is an important part of the immune system, and studies have shown people who have low vitamin D levels may have a higher chance of getting a respiratory infection, such as the common cold. Most of us get enough sun during the summer, but if you’re stuck inside often or wear a lot of sunscreen and cover up, you may still need supplemental vitamin D.
Oregano Oil
Oregano oil can improve gut health and boost your immune system. It acts kind of like a weed killer by helping to eliminate some of the bad bacteria that may be dominating your digestive system.
Japanese Mushrooms
Japanese mushrooms – enoki, shitake or oyster – whatever variety you choose, they’re a great immunity booster. They’re loaded with ergothioneine, a powerful antioxidant, that doesn’t get destroyed during the cooking process.
Cruciferous Vegetables
Cruciferous veggies, such as kale, broccoli, lettuce and cabbage, boost your liver’s ability to flush out toxins and provide a good environment for immune cells that live there.
Avocados!
Adding avocados to your diet is an easy way to support adrenal function and health and keep your immune system happy. Avocados contain essential amino acids, antioxidants and some healthy fats to help balance hormone production.
Ginger
According to Ayurveda traditions, ginger warms the body and helps break down the accumulation of toxins in the organs, especially the lungs and sinuses. Ayurveda also believes ginger helps cleanse the lymphatic system, which is our body’s sewage system. By helping keep your airways and lymphatics open, ginger may help prevent the accumulation of the toxins that may increase your risk of infection.
Sage
Sage extract works as an expectorant, which helps your body move mucus out of your respiratory tract and helps to calm your cough. As a good alternative to an over-the-counter expectorant, try a drop of sage extract in tea or hot water.
With all these excellent nutrition, behavioral, and environmental tips, we hope you stay cold-free all summer!
Article courtesy of here.
I’m jumping on the pumpkin everything bandwagon this Fall season, and here's another delicious way to incorporate it into your life.
The nutrition in this recipe is great for supporting your immune system and reducing inflammation. It also contains a lot of heart healthy fat.
Pumpkin spice granola is full of immune-boosting antioxidants! Pumpkin is known for being packed with beta-carotene, which is converted to Vitamin A in your body. Vitamin A not only maintains a healthy immune system overall, it also keeps mucous membranes in top form. The Vitamin E in the sunflower seeds is also a powerful antioxidant and plays an important role in the prevention of cardiovascular disease.
The ginger and cinnamon in the pumpkin pie spice pack a nutrition punch. Cinnamon is studied for its numerous health benefits, including helping blood glucose levels. Ginger is high in antioxidants and known to reduce inflammation.
Ingredients
½ cup sunflower seeds
½ cup pumpkin seeds
2 Tablespoons chia seeds
1 cup of unsweetened coconut flakes
1/3 cup coconut oil
½ cup pumpkin puree
¼ cup maple syrup
1 teaspoon vanilla extract (to stay Paleo, use non-imitation vanilla or vanilla bean powder)
1½ teaspoon pumpkin pie spice (or ½ teaspoon each ground ginger, nutmeg, cloves)
½ teaspoon cinnamon
Pinch of sea salt
½ cup dried apples or dried mangos (chopped into pieces), dried cranberries, or goji berries
Instructions
1. Preheat oven to 300 degrees.
2. Combine the seeds and coconut flakes in a large bowl.
3. Melt the coconut oil over low heat in a small saucepan. When coconut oil is melted, remove from the heat and add the pumpkin puree, maple syrup, vanilla, spices, and sea salt and whisk together until smooth.
4. Pour the spiced pumpkin mixture over the dry ingredients in the bowl and mix until well coated.
5. Line a large baking sheet with parchment paper and set aside. Spread the granola evenly on the baking sheet and bake for 40-50 minutes.
6. Stir every 15 minutes or so to be sure the granola is cooking evenly and not burning. Remove from the oven and let the granola cool completely.
7. Once cool add the dried fruit and transfer to an airtight container until ready to serve.
Enjoy this delicious, Paleo-friendly recipe!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Recipe courtesy of Natural Grocers Healthy and Delicious Recipes.
“Back-to-School” is an exciting time of year. You’ve shopped for your children’s new school supplies, new shoes, and new clothes, and they’re looking forward to seeing old friends, and meeting their new classmates and teacher.
In the midst of all this school delight, it’s easy to take your child’s health for granted, but we all know how a sick kid can bring life to a halt. Prevention is key when it comes to keeping your child’s immune system functioning full speed. It goes without saying, a healthy child is a more capable learner, and doesn’t miss school or their favorite sport’s practice or game.
To fight off those germ-filled classrooms, ensure your children wash their hands frequently, eat lots of fruits and vegetables, and get enough sleep. Also, here are five immune boosting supplements to consider.
A Children’s Multi-Vitamin with Minerals
If you have a finicky eater, getting a child to eat desirable foods such as fruits and veggies may be a challenge. A multi-vitamin with minerals is a good option for filling in any nutritional gaps.
For example, zinc is found in yogurt, peas, beef, and shrimp, and it’s important for preventing infection, diarrhea, and pneumonia.
Vitamin D3
The school year means more time indoors and less D-building sunshine. Studies show most children aren’t getting enough of this essential vitamin. Vitamin D helps ensure the body absorbs and retains calcium and phosphorus, both critical for building bone. Children should be getting 600 IU per day, and there are several options for getting this in supplement form. For kids who are too young or don't like taking capsules, vitamin D is conveniently available in spray form and liquid drops. The spray and drops are flavorless, so easy to put directly into a child's mouth, or even drop onto any food or into liquid.
Omega-3 fatty acids
Omega-3 fatty acids are essential fats you must get from food or a supplement. EPA and DHA are two fatty acids that work together to provide the most benefits to your health. Experts believe omega-3’s help your body fight illness. One small study found omega-3’s cut the number of respiratory infections in kids. Fish are the best source of omega-3’s. Walnuts are also a good source and are easy to sprinkle into a snack mix, or on cereal or yogurt.
Probiotics
There are hundreds of different probiotic strains. Various probiotics can be found in fermented and active culture foods, such as yogurt, kefir and Kombucha. These beneficial bacteria can help prevent stomachaches, diarrhea, food allergies, eczema, and respiratory problems.
Homeopathic Remedy
Hyland’s Complete Flu Care 4 Kids and Hyland’s Tiny Cold Tablets
These are great! They’re homeopathic, gentle on the system and all-natural. Have these on hand just in case your little one starts to come down with something. They’ll help head off the flu or a cold early and provide temporary relief of symptoms.
Here’s to Healthy and Happy School Kids!
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
If where you live is anything like Bend, Oregon right now, it’s oozing with the feeling of Fall. Pleasant days, chilly nights, and best of all, the colors! The leaves on the Aspens, Maples, and Oaks are red, orange, golden, and hazelnut--intermingled between all the wonderful evergreens, it’s a bright and beautiful sight!
This weather also lends itself any excuse to eat everything pumpkin---granola, bread, ice cream, soup, and any other pumpkin laced food! Pumpkin’s such a guiltless pleasure--low in calories and fat, high in vitamins and phytochemicals--making it even more enjoyable.
The nutrition in this recipe is great for supporting your immune system and reducing inflammation.
Pumpkin and butternut squash are famous for being packed with beta-carotene, a powerful antioxidant which provides your body a huge immunity boost! Beta-carotene is converted to Vitamin A in your body, and Vitamin A not only maintains healthy immunity overall, it also keeps mucous membranes in top form.
Another perk, the ginger in the recipe is a powerful spice, high in antioxidants and known to reduce inflammation.
Enjoy!
vegan, makes about 6 cups
1 cup canned organic pumpkin (or use fresh roasted if you have on hand)
4 cups butternut squash cubes
1 Tbsp ginger powder
1/3 cup grade B maple syrup
2 Tbsp vegan buttery spread (add more for a richer, more buttery soup)
1/2 tsp pink sea salt
1/4 tsp cinnamon
4 leaves fresh sage, torn
1/2 cup+ plain soy milk (or other non-dairy milk)
1. Add 4 cups of water to a large pot. Bring to boil. Add in butternut squash cubes and a pinch of salt. Boil until squash is tender - but not falling apart.
2. Drain the squash and add to a Vitamix or high speed blender. Add in the pumpkin, spices, and all the remaining ingredients. For the soy, start with 1/2 cup and keep adding until your soup reaches your desired thickness.
3. Blend. Serve immediately - warm. Or you can simmer on the stove until ready to serve. Garnish with fresh sage leaves.]
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Recipe courtesy of lunchboxbunch.com
