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How To Protect Your Health With Food by Janet Lynas, Ph.D., N.H.D.

Allopathy medicine tells us that we need pills and injections to protect our health. Natural Health practitioners tells us that food builds our immunity. Then, we’re told that the soil is depleted and our food supply is inadequate. However, if the soil is lacking, how do plants manage to grow? Is your head spinning yet? I know mine is!

What can I do?

One would think that I would encourage you to take a couple of handfuls of vitamins and minerals. That’s not the case. But, I do recommend certain steps to take to strengthen one’s immune system. I hear you asking me, “What do I need to do to boost my immune system?”

Immune System support is a broad based approach consisting of essential vitamins and minerals to support and boost your immune system. This combination helps create the ideal environment for optimal immune function.

Therefore, a common sense approach is recommended. (Yes, I know, what’s common sense?)

  • First, eat a well-rounded diet.
  • Then, exercise regularly. Walk your way to health.
  • In addition, get enough sleep. Sleep is important!
  • Remember, wash your hands with soap and water.
  • Reduce your stress. For instance, stop being plugged into the news media!
Strengthen your immune system naturally

The natural way to boost your body’s defenses is to eat a variety of vegetables daily. After that, look at the type of foods you eat. Similarly, shop the edges of the grocery store where the fresh food is. Remember, eat the rainbow!

Consume vegetables such as carrots, sweet potatoes, kale, collard greens, and spinach. These foods are a great source of vitamins, minerals, enzymes and fiber. Fruits such as blueberries, bananas , and mangoes are good sources of antioxidants and phytonutrients. Citrus foods high in vitamin C include grapefruit. oranges. tangerines. lemons, and limes.

Supplements

While the list of supplements can be long, I will discuss the basic supplement supporters. Seek out a good multivitamin geared for your gender and age. Research the different brands on the market.

Having said this, let’s look at a few boosters. Take a probiotic to keep your gut in shape. A healthy gut equals a healthy body.

Therefore, vitamin C has been found to boost the natural resistance of the body, improve gum health and alleviate dry mouth. Consuming vitamin C tablets also helps in treating allergies such as hay fever, asthma and eczema. This supplement can lessen the effects of sun exposure such as redness or sunburn.

Vitamin E can stop oxidative stress and repair free radicals to help strengthen the immune response.

B vitamins play an important role in cell metabolism. Vitamin B Complex consist of (B1, B2, B3, B5, B6, B7, B9, B12). Make sure your B complex includes all of these B vitamins.  Vitamin B6 is known as a catalyst for multiple biochemicals reactions that take place in the immune system. However, taking vitamin B12 helps you produce DNA and red blood cells. It encourages healthy nerve function. It’s found naturally only in animal sources. Which means people who don’t eat meat or dairy products can have trouble reaching the daily recommended 2.4 micrograms (mcg) of vitamin B12. B6 helps to improve immune markers such as T lymphocytes and neutrophils.

Vitamin D3 is a fat-soluble vitamin found in food and supplements. Vitamin D is one of the best vitamins for immune system health. The D vitamin helps in reducing inflammation, fights bacteria and viruses and regulate differentiation, cell proliferation, and cell death.

Wrapping It Up

Eat your fruits and veggies! Take a good multivitamin containing the ones listed above. Get enough sleep! In addition to these recommendations, breathe deeply to circulate the oxygen in your body. Move! Any form of exercise is good.

Most importantly, relax, stop watching the drama on the news! Above all, enjoy life! Life is too short for worry. Know you are in charge of your health! In other words, trust yourself, you’ve got this! You have the knowledge to maintain your health! Now, you have the tools, use them!

Eat healthy and live well!

 

 

 

Food for thought! by Janet Lynas, Ph.D., N.H.D.

Last night, I decided I wanted to have a creamy dessert. I opened the freezer door, reached in and grabbed a package. Opening the refrigerator door, I took out a container of almond milk. Dumping the contents of the package into my blender and adding the almond milk, I began to blend the creamy dessert.

Once blended, I poured the contents into a bowl and took my seat on the couch to enjoy my treat. Tasting the first spoonful of the ingredients, I realized it didn’t taste like blueberries! The bowl was a green concoction! What happened?!

When I reached into the freezer, I had grabbed a bag of kale instead of blueberries. Laughing out loud at my mistake, I sat back down and enjoyed my Kale smoothie.

Above all, the lesson to this story is, turn on the light in the kitchen before you snatch a bag out of the freezer. Then read the label before you deposit the contents into the blender. Most important of all, have a sense of humor, laugh at yourself when you mess up!

What is kale?

Kale is a leafy, dark green vegetable and at times may have some purple coloration. It is filled with nutrients and flavor. For instance, kale belongs to the same family as broccoli, collard greens, cabbage, and cauliflower. This group of vegetables are full of vitamins and minerals. To me, kale has a mild flavor, not pungent as some greens can be.

Benefits of kale

Kale is full of vitamins and minerals, including:

  • Vitamin A
  • B vitamins
  • Vitamin C
  • All important vitamin K for blood clotting

In addition, kale is rich in, calcium, potassium, magnesium, manganese, iron, copper, and phosphorus. It also supplies energy-supporting B vitamins, some plant-based omega-3 fatty acids and plant protein. It also has a good amount of fiber to help keep your bowel movements regular. Kale contains antioxidants that help prevent cell damage and may also help protect against cancer. Kale supports the immune system, heart and eye health.

For instance, kale’s rich contents aids in the health and reproduction of skin and brain cells. Kale is additional a potent source of antioxidants known to reduce inflammation, a trigger of premature aging and disease. One cup of kale is filled with 10% of the RDA recommendation of omega-3 fatty acids.

Our friend, kale furthermore, improves blood sugar, insulin and lipid levels in sufferers of type 2 diabetes.

List of the dirty dozen 2020 the downside of fruits and vegetables
  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

I’m a strong advocate of eating organic as much as possible. Eating clean is a choice and can be expensive. However, by eliminating junk food such as cokes, candy, potato chips, and sugary desserts, as well as tobacco products, you will see that you have the money to make healthier choices.

In other words, make sure that you clean your food products well. Rinsing is not enough. There are organic food cleaners that you can buy at your local grocery store. Using food cleaning products helps to ensure that your food is cleaner and pesticides are eliminated or at the very least reduced.

Growing your own food organically is a great alternative to buying organic foods. Many neighborhoods are having community gardens. My neighborhood is considering doing just this very thing!

How to eat kale

I like to eat vegetarian pizza. Often times, I will through a handful of kale on my pizza for extra nutrients. As of last night, I now enjoy a kale smoothie. This smoothie consist of kale blended with a small amount of almond milk. Let’s look at some other ways to eat kale.

Adding kale to your diet is easy. Mix a cup of kale into your favorite soup recipe. By adding this power packed green to your soup, you have given the recipe a boost in nutrients.

If you want to snack on something crispy, roast fresh kale in the oven.

Preheat the oven to 300 degrees

Each batch takes about 16-17 minutes to cook. Make as many batches as you want.

Prepare the kale by washing and rinsing the leaves to remove contaminates. Remove any thick/tough stems from the kale.

Next, place the kale on a cookie sheet spreading it out evenly. Drizzle with olive oil and add a touch of sea salt if you want the taste of salt.

Once baked for 16-17 minutes, take out of the oven and let the chips cool.

If you don’t want to take the time to make these chips from scratch, you can buy them pre-made.

Be brave! Add kale to all your favorite recipes! You will be pleasantly surprised!

     

    If you take blood-thinning medicine (such as anticoagulant or anti-platelet drugs), you may need to limit vitamin K foods. It’s well known, vitamin K can affect how these medicines work. Realize that vitamin K clots the blood.