Harness the restorative power of these immune-boosting foods and take cold and flu off the menu this season.
BREAKFAST
Wake up your immune system with a berry smoothie. brightly coloured fruits, such as blueberries and blackberries, get their rich hue thanks to pigmented antioxidant compounds. these essential nutrients help support immune-system function by neutralizing free radicals (molecules that destroy vital cell structures). blend berries with orange juice, for an added boost of vitamin C, and low-fat yogurt, which contains beneficial bacteria and vitamin d. recent studies have shown a link between vitamin d deficiency and increased susceptibility to cold and flu.
if you've been suffering from nausea, try a peanut-butter-and-banana sandwich. No matter how you slice 'em, bananas are easy on the stomach. Along with rice, applesauce and toast, they make up the brAt diet, a common prescription for people recovering from gastric symptoms.
And please, skip the coffee. Caffeinated beverages like coffee and tea are diuretics and can lead to dehydration. if you can't live without your morning fix, choose green tea instead, which is jam-packed with more of those free-radical-fighting antioxidants: polyphenols and flavonoids.
LUNCH
A turkey sandwich is a great source of lean protein, which your body will need plenty of in order to summon the energy necessary to ward off illness. too little protein will only serve to worsen symptoms such as fatigue and muscle weakness. top it with baby spinach instead of plain old iceberg lettuce. Spinach boasts betacarotene and vitamin C (here comes that antioxidant chorus, yet again) as well as folic acid and magnesium.
Nothing pairs better with a sandwich-- especially in the winter months--than a steamy bowl of soup. Whether it's Grandma's chicken noodle or a healing cup of herbaceous change of season soup (see recipe), there are myriad benefits to slurping back some broth during cold and flu season. For one, soup helps keep you hydrated. (See "drink Up!" for more on the importance of hydration to your health.) two, it will increase your core body temperature, putting you in a better position to ward off illness. if you're already sick, the steam pouring off a piping-hot bowl of soup can help to relieve congestion. Studies have also shown that warm chicken soup may enhance the ability of the cilia (tiny hair-like structures found in the nasal passages) to protect the body from bacteria and viruses.
Wash it all down with a glass of V8, 100 per cent fruit juice or flat ginger ale, if your stomach is bothering you.
DINNER
When you're feeling sick, it's tough to work up an appetite for a large, multi-course meal. A vitamin-rich vegetable puree, such as sweet potato soup, is easy to swallow but still serves up plenty of nutritional value. Sweet potatoes, in particular, are rich in the antioxidant betacarotene as well as vitamin A.
Serve garlic toast on the side for dipping. rubbing a raw garlic clove onto crispy slices of baguette provides an unexpected health benefit: rich in allicin, raw garlic is a fantastic antimicrobial. in other words, it kills the germs trying to permeate the mucus membranes of the digestive tract.
For dessert, steer clear of cookies and candy. Sugar is known to suppress neutrophil activity. Neutrophils are a special type of white blood cell that engulf and destroy cold viruses, among other foreign invaders. instead, reach for a popsicle to satisfy your sweet tooth. it will not only keep you hydrated, but also help to soothe a sore, scratchy throat. Opt for pops made with 100 per cent fruit juice to make sure you're getting a dose of vitamins along with that cooling relief.
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CHANGE OF SEASON SOUP
Enjoy this traditional Chinese broth for two weeks at the start of each season to give your body the extra support it needs in order to adjust to the environmental changes going on around you. don't be intimidated by the unfamiliar ingredients; all of these herbs are readily available at Chinese herbal shops or can be found prepackaged in the health food sections of most grocery stores. Ingredients
- 55-85 g (2-3 oz.) Codonopsis pilosula root (dang shen): tonifies and strengthens spleen and lungs; nourishes bodily fluids.
- 55-85 g (2-3 oz.) Astragalus root (huang qi): immune-stimulating herb; nourishes spleen and tonifies blood and lungs.
- 55-85 g (2-3 oz.) dioscorea villosa (wild yam) root: tonifies and balances lungs and kidneys.
- 55-85 g (2-3 oz.) Chinese lycii berries (lyceum): Help to strengthen liver and kidneys.
COOKING INSTRUCTIONS
1. Fill a large stockpot with water or homemade chicken broth.
2. Add herbs to liquid and cover with lid.
3. bring mixture to a boil. reduce heat and simmer for 2 to 4 hours. (if liquid reduces too much, replenish with water or broth, as needed.)
4. Using a slotted spoon, remove herbs from pot and allow broth to cool.
5. enjoy broth immediately or place in a thermos and sip throughout the day.
Yields 4 litres.
Source: integrative Health institute, toronto ( integrativehealthinstitute.ca)
-------------------------------------------------------------
Courtesy of the National Post as a public health benefit
Wake up your immune system with a berry smoothie. brightly coloured fruits, such as blueberries and blackberries, get their rich hue thanks to pigmented antioxidant compounds. these essential nutrients help support immune-system function by neutralizing free radicals (molecules that destroy vital cell structures). blend berries with orange juice, for an added boost of vitamin C, and low-fat yogurt, which contains beneficial bacteria and vitamin d. recent studies have shown a link between vitamin d deficiency and increased susceptibility to cold and flu.
if you've been suffering from nausea, try a peanut-butter-and-banana sandwich. No matter how you slice 'em, bananas are easy on the stomach. Along with rice, applesauce and toast, they make up the brAt diet, a common prescription for people recovering from gastric symptoms.
And please, skip the coffee. Caffeinated beverages like coffee and tea are diuretics and can lead to dehydration. if you can't live without your morning fix, choose green tea instead, which is jam-packed with more of those free-radical-fighting antioxidants: polyphenols and flavonoids.
LUNCH
A turkey sandwich is a great source of lean protein, which your body will need plenty of in order to summon the energy necessary to ward off illness. too little protein will only serve to worsen symptoms such as fatigue and muscle weakness. top it with baby spinach instead of plain old iceberg lettuce. Spinach boasts betacarotene and vitamin C (here comes that antioxidant chorus, yet again) as well as folic acid and magnesium.
Nothing pairs better with a sandwich-- especially in the winter months--than a steamy bowl of soup. Whether it's Grandma's chicken noodle or a healing cup of herbaceous change of season soup (see recipe), there are myriad benefits to slurping back some broth during cold and flu season. For one, soup helps keep you hydrated. (See "drink Up!" for more on the importance of hydration to your health.) two, it will increase your core body temperature, putting you in a better position to ward off illness. if you're already sick, the steam pouring off a piping-hot bowl of soup can help to relieve congestion. Studies have also shown that warm chicken soup may enhance the ability of the cilia (tiny hair-like structures found in the nasal passages) to protect the body from bacteria and viruses.
Wash it all down with a glass of V8, 100 per cent fruit juice or flat ginger ale, if your stomach is bothering you.
DINNER
When you're feeling sick, it's tough to work up an appetite for a large, multi-course meal. A vitamin-rich vegetable puree, such as sweet potato soup, is easy to swallow but still serves up plenty of nutritional value. Sweet potatoes, in particular, are rich in the antioxidant betacarotene as well as vitamin A.
Serve garlic toast on the side for dipping. rubbing a raw garlic clove onto crispy slices of baguette provides an unexpected health benefit: rich in allicin, raw garlic is a fantastic antimicrobial. in other words, it kills the germs trying to permeate the mucus membranes of the digestive tract.
For dessert, steer clear of cookies and candy. Sugar is known to suppress neutrophil activity. Neutrophils are a special type of white blood cell that engulf and destroy cold viruses, among other foreign invaders. instead, reach for a popsicle to satisfy your sweet tooth. it will not only keep you hydrated, but also help to soothe a sore, scratchy throat. Opt for pops made with 100 per cent fruit juice to make sure you're getting a dose of vitamins along with that cooling relief.
---------
CHANGE OF SEASON SOUP
Enjoy this traditional Chinese broth for two weeks at the start of each season to give your body the extra support it needs in order to adjust to the environmental changes going on around you. don't be intimidated by the unfamiliar ingredients; all of these herbs are readily available at Chinese herbal shops or can be found prepackaged in the health food sections of most grocery stores. Ingredients
- 55-85 g (2-3 oz.) Codonopsis pilosula root (dang shen): tonifies and strengthens spleen and lungs; nourishes bodily fluids.
- 55-85 g (2-3 oz.) Astragalus root (huang qi): immune-stimulating herb; nourishes spleen and tonifies blood and lungs.
- 55-85 g (2-3 oz.) dioscorea villosa (wild yam) root: tonifies and balances lungs and kidneys.
- 55-85 g (2-3 oz.) Chinese lycii berries (lyceum): Help to strengthen liver and kidneys.
COOKING INSTRUCTIONS
1. Fill a large stockpot with water or homemade chicken broth.
2. Add herbs to liquid and cover with lid.
3. bring mixture to a boil. reduce heat and simmer for 2 to 4 hours. (if liquid reduces too much, replenish with water or broth, as needed.)
4. Using a slotted spoon, remove herbs from pot and allow broth to cool.
5. enjoy broth immediately or place in a thermos and sip throughout the day.
Yields 4 litres.
Source: integrative Health institute, toronto ( integrativehealthinstitute.ca)
-------------------------------------------------------------
Courtesy of the National Post as a public health benefit
