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My good friend, Michelle Mejia-Lopez, is a Certified Holistic Health Counselor with Harmony Nutrition. I asked her to send some nutritional info over that will be helpful to you guys during cold/flu season. Please feel free to hit up her site at www.harmonynutrition.org if you want additional information or if you want to ask questions. Nutrition is an important part of our health and I know that we can use all the info we can get during the holidays and winter season.
Enjoy!
Naturally yours, Dallas
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From Michelle @ Harmony Nutrition:
Viruses thrive in cold climates therefore we are more inclined to catch one of the two hundred viruses out there during fall or winter seasons. Our defense against them is to make sure we eat nourishing foods that help strengthen our immune system.
Dark Leafy Greens – Kale is one of my number one choices. It is loaded with phytochemicals that help improve our overall health. You can throw it in a soup or lightly steam with seasoning. Just remember to take the leaves off to steam. I love eating it raw but can be hard to swallow for first timers because of the toughness of the leaf. A good way to do it though is to massage it with avocado and a tab of olive oil to soften the texture and and add lemon, sea salt. Let it marinate for a couple minutes.
Kale is an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium.
(Kale contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid raw kale for this reason. Many people who have thyroid disease are able to eat goitrogen foods with no ill effects what so ever. However, there are a few who can feel a difference in their symptoms so that is why I advise people to be aware of it.)
Grapefruit a fall/winter food that has been proven to be a cold fighter because of its high amount of Vitamin C. It is also a good source of dietary fiber, vitamin A, potassium, folate and vitamin B5. Grapefruit also contains phytochemicals.
You can add grapefruit pieces to a salad to add a tangy taste to it. Juice a big cup of grapefruit juice instead of OJ in the morning. Add pieces of grapefruit to a homemade salsa with cilantro or just cut in half and enjoy anytime.
Since we are in October I had to include Pumpkin Seeds. They are one the best seeds to add to your diet. They are a great source of Vitamin B, many minerals (including zinc), phytonutrients and essential fatty acids. You can throw them on a salad, cereals or saute with some veggies. If you have the time I encourage to soak your seeds or nuts which allows for easier digestion.
Pumpkin seeds have one of the best sources of tryptophan, which is scarce in our food supply. Tyrptophan helps improve one’s mood and increase levels of serotonin in the brain. It also helps us relieve stress in our body which is a major contributor to weakening the immune system especially closer to the holidays.
Radishes are one of the highest vegetable sources of Vitamin C. Regular use of radishes help prevent viral infections such as common cold and the flu. Contains high amounts of Silicon and Sulfur minerals which helps create glowing skin especially necessary in the colder climates. It is especially good for clearing the sinuses, phlegm and sore throats.
How to eat Radishes
Instead of using carrot and celery snacks use radishes for a change.
Juice them with some vegetables or throw them in a salad.
If you never tried Goji berries, definitely go out and do so they are a superfood. Superfoods are those foods that are proven to contain higher concentrations of nutrients and greater health benefits than most other foods. I have been adding more and more of superfoods to my daily diet because you get more bang for your buck. Sounds kind of funny but food costs have gone up so its a reality.
Goji Berries are considered one of the number one food/herb in the Tibetan culture . The are extremely high in anti-oxidants , anti-aging, strength building, high protein content, rich in minerals, and contains 500 times more Vitamin C than oranges. They have it all.
You can add them to a trail mix or in a smoothie or make into a tea.
The foods I included are definitely great additions to your diet to fight the cold/flu season. Essentially just eat more fruits and vegetables to add nutrients to your diet.
I do a talk called Sugar Blues and the main thing I point out is that one of the primary reasons people get sick around the holiday season is because they consume more sugar during those times. Sugar strips our body from the ability to fight off viruses and weakens the immune system.
I always suggest to include sweeter vegetables such as sweet potatoes and carrots to help with sugar cravings. I also find that people can experiment with natural sweeteners. My favorite is Agave nectar which is made from the juice of the agave cactus.
The other culprit is stress. Everyone gets so stressed out around the holidays1 Stress wears our body down and weakens our cardiovascular and immune system. Recent research suggests that anywhere from 60 to 90 percent of illness is stress-related. Stress compromises your ability to fight off disease and infection and throws your digestive system off balance.
In order to prevent yourself from weakening your body’s defenses – I encourage you to take a break this holiday season. You can do simple things like taking a couple deep breaths, hot bath, or indulge in a massage. It can be anything. Just take some time out of the day to relax and give your body a break.
Food to Avoid!
Try to avoid JUNK FOOD! Eat foods that are packed with nutrients that help your body strengthen not weaken. Fruits, vegetables and whole grains are your best bet.
For more information please visit Michelle Mejia–Lopez at www.harmonynutrition.org.
