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.
Known in China as “the mushroom of immortality,” reishi has been used for thousands of years in East Asia as a life changing herbal medicine.
There are so many reasons to use reishi mushroom -- part 1.
The zillions of bacteria living in your body mastermind your health in amazing ways. Learn how to get the bacteria in your microbiome working for, not against, you.
When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.
By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.
#1 Magnesium
Magnesium has been linked to the immune system, finding that the nutrient impacts inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder
#2 Give Your Body a Round-the-Clock Dose of Vitamin C
According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine. One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. $32.95 per 30 packets
#3 Think Zinc
The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of Uckele's Zinc Citrate in your purse, and you’ll stay even sharper for work. The liquid is taste less, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle
With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.
In health and happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Live Superfoods
When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.
By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.
#1 Magnesium
Magnesium has been linked to the immune system. Magnesium even impacts the body's inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder
#2 Give Your Body a Round-the-Clock Dose of Vitamin C
According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine.
One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. Simply dissolve it in your water. $29.95 per 30 packets
#3 Think Zinc
The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of BodyBio Zinc #2 Liquid Mineral in your purse, and you’ll stay even sharper for work. The liquid is tasteless, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle
With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.
In health and happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
Just as a thriving garden depends on the right mix of plants, a healthy gut hinges on a good balance of bacteria. Nurture your "gut garden" with these 3 simple rules:
Probiotics, such as kimchi, yogurt with live active cultures, fresh sauerkraut and tempeh, provide the gut with beneficial bacteria. Not all bacteria survive the trip through the stomach, but those that make it settle in the gut or exert positive effects as they pass through.
Prebiotics encourage the growth of the right bacteria in your gut. If taking PRObiotics is like planting what you want in your garden, eating PREbiotics is like fertilizing them. Prebiotics contain fibers that don't digest all the way, so they leave leftovers for the gut bacteria to eat or "ferment." They also help keep things moving in our gut, which is important for maintaining a healthy gut community. Prebiotic-rich foods include Jerusalem artichokes, onions, garlic, asparagus, chicory and bananas.
Think of the bad bugs in your system as weeds to thin out. Research shows too much sugar and saturated fat feed the bacteria associated with obesity, diabetes, and even neurological issues, so avoid overdoing it on junk food.
Article courtesy of Eating Well.
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.
I'm bummed to see summer go, but I love this time of year when the leaves on the trees change to beautiful Fall colors, and pumpkin infused foods are everywhere!
As much as I hate to mention it, cold and flu season are also just around the corner. Washing your hands and avoiding those who have already caught the bug will definitely help, but sometimes you just can’t avoid it.
October’s Health Buzz will spotlight the benefits of using nutrition and exercise to boost your immune system, support your respiratory system and sinuses, and maintain a healthy and germ-free home environment.
Are there any seasonal awareness topics you’re interested in talking about? Leave me a comment!
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
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
Are you doing everything you can do to keep your immune system up to par? Check out these top nutrition tips to stay healthy this cold and flu season:
Vitamin C tops the list of immune boosters. There has been more research about the immune boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables. Unlike most animals that produce their own Vitamin C, the human body does not synthesize any. Vitamin C has substantial antiviral and antibacterial benefits though it's known for its protective aspects in creating host resistance. The most abundant vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe, orange, and grapefruit (1).
The live cultures found in yogurt, particularly Lactobaccilus and Bifidobacteria, may be beneficial in enhancing immunity. Having a healthy supply of gut flora increases a person's white blood cell production and activity. They may also boost the immunity while taking antibiotics, and they supply added protection to those who may have a compromised immune system. In a recent Swedish study, those who drank a daily supplement of Lactobacillus reuteri (a specific probiotic that appears to stimulate white blood cells) took 33% fewer sick days than those given a placebo. Probiotic rich foods include yogurt, kefir, select cheeses and milk, sauerkraut, kim chi and tempeh (2).
Mushrooms are antioxidant rich and very high in selenium. Selenium has been studied to reduce the risk of developing a severe flu. Mushrooms are also recognized for their antiviral, antibacterial, and anti-tumor effects. White button mushrooms in particular have noticeably greater immune boosting effects than other mushrooms such as, oyster and shiitake (3, 4).
Oats and barley in particular contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities. They enhance resistance to various fungal, bacterial and viral diseases. Beta-glucan is also found in protective amounts in shiitake and maitake mushrooms. Beta-glucan enhances immunity, similarly to echinacea and astragalus root. Beta-glucan binds to macrophages and other white blood cells and activates anti-infection activity by increasing the production of free radicals (5).
Vitamin E has been studied for its production of natural killer and B-cells, the cells that produce antibodies that destroy bacteria. The highest vitamin E foods are green leafy vegetables, sunflower seeds, almonds and blueberries (6).
The antioxidant beta carotene has been studied to increase the number natural killer T-cells in our immune system. Beta carotene is a powerful antioxidant that mops up excess free radicals that can accelerate illness (7).
Zinc is a mineral which increases the production of white blood cells. As little as 15 to 25 milligrams a day will help to support immune function. Some of the top zinc foods are oyster, crab, grass fed beef and beans (8).
Garlic is known for its antibacterial, antiviral, antifungal and immune boosting effects. Garlic stimulates the production of white blood cells and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream (9).
Omega-3 fats reduce inflammation, increasing airflow and protect the lungs from colds and respiratory infections. The omega-3 fatty acids in ground flaxseed and fish such as, salmon, tuna, sole, flounder, sardines, herring and mackerel, act as immune boosters by increasing the activity of phagocytes, the white blood cells that destroy bacteria. Other omega-3 rich foods are tofu, edamame and walnuts (10).
The amino acid responsible for immune boosting components in tea is, L-theanine. It is abundant in both black and green tea. Many already know to drink green tea to help fight disease, new research is also including white tea, for its strong ability to destroy the organisms that cause disease (11, 12).
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
References:
1. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Vitamin C.
2. National Products Foundation Vitamins and Herbs A-Z: Probiotics.
3. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Selenium.
4. National Products Foundation Vitamins and Herbs A-Z: Selenium.
5. National Products Foundation Vitamins and Herbs A-Z: Beta-Glucan.
6. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Vitamin E.
7. National Products Foundation Vitamins and Herbs A-Z: Beta-Carotene.
8. US National Library of Medicine National Institute of Health (NIH). Dietary Supplement Fact Sheet: Zinc.
9. National Products Foundation Vitamins and Herbs A-Z: Garlic.
10. National Products Foundation Vitamins and Herbs A-Z: Fish Oil & Cod Liver Oil (EPA & DHA). \
11. Rowe C A, et-al. Specific formulation of Camella sinensis prevents cold and flu symptoms and enhances gamma delta T cell function: A randomized, double-blind, placebo controlled study. J Am Coll Nutrition, 2007, 26: 445-452.
12. J Bukowski et-al. L-theanine intervention enhances human gamma delta T lymphocyte function. Nutr Rev, 2008, 66: 96-102.
