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KEY FOODS FOR STAYING HEALTHY

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Kat:

KEY FOODS TO KEEP YOU HEALTHY

In the cold weather, probably what is crossing your mind is the risk of getting sick, and with good reason. Up to 20 percent of Americans come down with the flu each year, according to the Centers for Disease Control and Prevention, and we suffer from an astounding one billion colds.

10 foods that boost your immunity:

1. Red Bell Peppers
Savvy flu-fighters always increase vitamin C intake when they feel illness coming on, and with good reason: It not only helps fight off illness, but can decrease the severity and duration of symptoms. But chugging OJ isn’t your only option; tasty and versatile, red bell peppers contain twice as much immune-enhancing vitamin C as oranges and work in a variety of dishes.

2. Carrots
Jennifer Zartarian, ND, Wellness and Research Coordinator at Long Island College Hospital in New York City, says yellow and orange veggies, like carrots, contain beta-carotene. This compound is converted to vitamin A in the body, which helps increase T-cells and boost immunity. Carrots are great in side dishes.

3. Almonds
This popular nut is a good source of vitamin E, which is a disease-fighting antioxidant. Grab a handful for your midafternoon snack or use them to flavor main dishes. (note from Kat, soak overnight in a cup of water to activate the enzymes)

4. Sweet Potatoes
Like carrots, sweet potatoes are an orange-colored food that contains beta carotene, which is converted to vitamin A in the body and has been shown to help fight respiratory infections. Use sweet potatoes in soups, salads and side dishes.

5. Chicken Soup
No surprise that this common cold remedy made our list, but do you know why moms having been ladling it out for years? Chicken soup does a body good because of the healthy veggies in the broth (like carrots). It also has mild anti-inflammatory properties, which may help decrease mucus production and throat swelling. But one of the main benefits of this winter staple may just be how it makes us feel. “It’s a comfort food that makes the soul feel good, and what’s good for the soul is good for the body,” says Dr. Plasker. “It also temporarily raises your body temperature, which can help you fight infection.”

6. Garlic
The sulfur compounds in garlic have been shown to kill viruses and may help prevent sickness. Adding garlic to your cooking is a good idea, but Darwin Deen, MD, senior attending physician at Montefiore Medical Center in New York City, warns that while garlic is a very potent compound, you will have to take a supplement in addition to eating garlic-enriched foods to get a dose high enough to affect your health. Garlic works well in a variety of main dishes—from pastas to meat.

7. Ginger
The natural plant compound gingerol, which is found in fresh ginger, can help fight off infection. This root is used to spice up entrées as well as side dishes.

8. Salmon
Dr. Zartarian advises that salmon is an excellent source of omega-3 as well as fish oil, which has been shown to boost immunity. This fatty fish works well as a main dish or a salad topper.

9. Mushrooms
This favorite fungus for pizza toppings and soup stocks alike contains selenium, which helps white blood cells produce cytokines to clear up sickness, as well as beta-glucan, an antimicrobial type of sugar that fights infections. Mushrooms can be thrown into soups, salads, side dishes and entrées.

10. Dark Chocolate
Luckily, fending off illness doesn’t mean you can’t indulge your sweet tooth. The high doses of cocoa in dark chocolate support the growth of T-cells and increase the immune system's ability to defend against infection. Don’t think this is a free pass to load up on the sweets, though; Dr. Plasker says that laying off sugar and alcohol can be just as important as loading up on healthy foods. “If you consume too much of them, they can offset the good things,” he adds. Snacking on a few dark chocolate squares can do the trick, or you can mix it into a dessert.


The key to staying healthy, advises Eric Plasker, DC, author of The 100 Year Lifestyle, is to make healthy foods part of your daily life. “It’s important not to be crisis-motivated: Don’t wait until you’re sick and use foods as drugs,” Dr. Plasker says. “They need to be a regular part of your diet.” Sheana Brighton, RD, LDN, a clinical dietitian at Advocate South Suburban Hospital in Hazel Crest, Illinois, stresses including a variety of fruits and vegetables in your daily diet because they contain phytochemicals, which are thought to have health-protective qualities. She says, “They may have similar effects as antioxidants. They boost the immune system, provide anti-inflammatory, antiviral and antibacterial properties, and promote cell repair.”
http://shine.yahoo.com/channel/health/fight-the-flu-with-food-566325/

Drink up.
Getting plenty of H2O may help prevent viruses and bacteria from taking hold in your body once you’ve been exposed to them. When you’re not well hydrated, the mucus in your nose dries up and doesn’t provide that barrier. Staying hydrated also helps your system distribute valuable nutrients while flushing out germs and toxins.

Stay warm.
Being cold, and especially shivering, depresses the immune system because your body’s resources go toward raising your temperature rather than warding off germs.

Break a sweat.
Pumping up your heart rate increases the production of endorphins, hormones that give you a natural sense of well-being.

Add some light.
Canadian researchers found that 30 minutes of light therapy daily for eight weeks worked just as well as Prozac to ease depression.
http://www.womansday.com/Articles/Health/Conditions-Diseases/Your-Winter-Health-Survival-Guide.html

Patrick:
This researcher found that 30 minutes of dirtbike riding 3/week worked just as well as Prozac to ease depression!  :D

Samson:
Thanks Kat,

                Some very good information on the health benefits of these Foods and spices. In respect to Carrots, it's true that they are very nutritious, loaded with Beta Caratene that converts to Vitamin A, but it should be noted that they have a very high glycemic index of 92. That means that the rate at which they convert to sugar(glycogen) is fast. The higher the number regarding the Glycemic Index, the faster the food item converts to sugar. Of course, this is based on eating the food item by itself, in a non-mixed fashion. The Book entitled: Life Extension by Durk Pearson and Sandy Shaw explain rather thoroughly about the Glycemic index of most foods, carbohydrate foods being the most confusing, especially starches and fruits.

                For many people, High Glycemic Index foods should be avoided as they cause the pancreas to release too much insulin(Fat producing Hormone), but worse, causes the individual to become hungry again too soon.

                     Some Examples of High Glycemic Index Foods that are nutritious in themselves, but convert to Glycogen(Stored carbohydrate eventually converted to glucose) too rapidly.


 1) Bananas-62; 2) White Potatoes-98; 3) Honey-92; 4)Carrots-92; 5) Brown Rice-66

                     Some examples of Low Glycemic Index Carbohydrates(See Below)

1)Cheeries, peaches, plums, pears(All below 35).
2) Milk-34; All Salad type vegetables: cucumbers, green peppers, lettuce, Tomatoes, Brocoli, Cauliflower, onions, green beans, etc are all below 10, with Tomatoes maybe being the exception, their at least below 20.
3) Most of the Nut & Legume Family are below 20 and are a great choice for their Nutritional value.
4) All Flesh Foods and cheeses don't affect Blood sugar levels as they are all below 5 and must be converted to Amino Acids first, actually it's the Fat in these foods that slow down their absorption, so the Amino Acids don't convert too quickly to sugar, too much pure protein without it's naturally occuring Fats can eventually convert to glucose and becoming Body Fat.

                 Just some Food for thought(no pun intended),  ;D

                         Kind Regards, Samson.

P.S. look for additional link regarding health, have to retrieve it and modify Post.

              See Link for additional insight: www.vincegironda-nsp.com

Kat:

Well Samson that's good to know, thanks for the info.  Sure didn't know that about Glycemic.  We need all the info we can get, though it can be a bit confusing at times, but it's better than being ignorant.

mercy, peace and love
Kat

Ninny:
All this is good info guys! The hardest part is not knowing, but doing!! So we pray for God to open our eyes to all the ways to stay healthy!! I have used the Glycemic Index for years now and it's a good way to know which foods affect your blood sugar. There are many foods that are  high in sugar even some fruits are better than others..some contain a lot of sugar, but fiber in the fruit and veggies is good, fiber helps to keep your blood sugar pretty level..which in turn keeps everything from being stored as fat...lots of nutritional science in that, but it's all good!! Thanks Kat and Samson!!  :)
Kathy ;)

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