Immune System Support



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Having a strong immune system is the foundation for good health.  The immune system is a complex system that can be supported by healthy living strategies.  Making nutritionally sound dietary choices such as eating a diet high in vegetables, fruit, whole grains and low in saturated fat is an excellent place to start for supporting immune function.  A variety of fresh whole foods  containing an abundance of vitamins, minerals and phytonutrients as well as getting plenty of sunshine, exercise, water  are all contributing factors in maintaining a healthy immune system.  

There is ongoing research investigating the immune boosting function of a number of different nutrients which most commonly include the following:  Vitamins, A, B2, B6, C and D as well the minerals Selenium and Zinc.  While supplementation is an option, obtaining these nutrients from whole foods would be the best nutritional strategy.

Micronutrients for Immune Support	Food Sources
Vitamin A	Sweet potato , carrots, pumkin, spinach, broccoli, kale, parsley,apricots, mango, papaya, cantaloupe, fortified cereal.
Vitamin B2 (Riboflavin)	Legumes, nuts,brown rice, milk, bread products,nutritional yeast, fortified cereals, blackstrap molasses, psuedograins (amaranth, buckwheat,quinoa, wild rice).
Vitamin B6	Bananas, brown rice, walnuts, avacados, oats, fortified cereals, pseudograins.
Vitamin C	Red and green peppers, kiwis, oranges, strawberries, broccoli
Vitamin D	Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure
Selenium	Seafood, brazil nuts,walnuts, brown rice, nutritional yeast
Zinc	Red meats, some seafood, fortified cereals, psuedograins, pumpkin seeds, nutritional yeast.

Precisely which nutrients and strategies work best for supporting the immune system is not scientifically proven.  Using the basic guidelines for healthy living will provide a multifaceted approach to maintaining strong immune function.

Source:  Excerpted from The Truth About Your Immune System, a Special Health Report from Harvard Health Publications.

Super Immunity Foods, a book written by Frances Sheridan Goulart,CCN, focuses on foods that strengthen the immune system.  She refers to foods that are thought to strengthen the immune system as Super Immunity Foods.  The book also identifies the immune system to have six centers; the cardiovascular, nervous, digestive, musculoskeletal and respiratory centers.  Different, organs, structures and substances are involved.  In general, what causes immunity to stumble and leave us vulnerable to disease is the over activity of one or more of the centers.  The charts below allow for a clear understanding of what foods to use to strengthen the body’s six immune centers.

Immune Center	Super Immunity Foods
Cardiovascular Center	Oranges, citrus, flaxseed, onions, garlic, tomatoes, olives and olive oil, sea vegetables, tea.
Nervous Center	Berries, dark leafy greens, green foods, mushrooms, apples, Potatoes, herbs and spices.
Digestive Center	Tomatoes, broccoli, nuts and seeds, yogurt, berries, squash, apples.
Musculoskeletal Center	Broccoli, carrots, dark leafy greens, oats, whole grains, yogurt, sea vegetables, soy foods, apples.
Respiratory Center	Carrots, tomatoes, squash, herbs and spices, mushrooms, tea.

Top 25 Super Immunity Foods	Super Immunity Centers
Apples	Cardiovascular, glandular, digestive/detoxification.
Berries	Cardiovascular, nervous, glandular, digestive/detoxification.
Broccoli/Brassica Family	Cardiovascular, nervous, glandular, digestive/detoxification, musculoskeletal, respiratory.
Carrots	Cardiovascular, glandular, digestive/detoxification
Citrus Fruits	Cardiovascular, glandular, digestive/detoxification, musculoskeletal
Dark Leafy Greens	Nervous, digestive/detoxification, and musculoskeletal
Green Food Powders	Glandular, digestive/detoxification, musculoskeletal.
Figs and Dates	Digestive/detoxification, musculoskeletal, respiratory.
Garlic	Cardiovascular, glandular, digestive/detoxification.
Flaxseed	Cardiovascular, glandular, musculoskeletal.
Legumes	Cardiovascular, glandular, musculoskeletal.

Olives and Olive Oil	Cardiovascular, nervous, glandular.
Herbs and Spices	Nervous, glandular, respiratory.
Mushrooms	Glandular, cardiovascular, respiratory, digestive/detoxification.
Potatoes	Cardiovascular, nervous, glandular.
Sea Vegetables	Cardiovascular, glandular, musculoskeletal.
Squash	Cardiovascular, digestive/detoxification, musculoskeletal.
Soy Foods	Nervous, glandular, digestive/detoxification, musculoskeletal.
Nuts and Seeds	Glandular, digestive/detoxification, respiratory.
Whole Grains	Digestive/detoxification, musculoskeletal, respiratory.
Yogurt	Nervous, digestive/detoxification, musculoskeletal.

The above list has been adapted from the book: Super Immunity Foods by: Frances Sheridan Goulart, CCN

Detoxification

As we prepare for spring and think about giving our homes a good spring cleaning we should also consider the benefits starting an internal cleanse or detoxification program.  There are many variations of a detox diet some of which take extreme measures and can in some cases leave the body feeling weakened.  The purpose of a cleansing diet or detoxification program is to allow the digestive system to rest and help eliminate toxins from the body and bring about a feeling of revitalization and well being.

Before beginning a detoxification program it is advisable to consult your healthcare provider and develop a clear assessment of your needs and goals.  Making gradual changes in your dietary habits is advisable.  Sometimes changing your diet quickly and dramatically can make you feel worse before feeling better.  Eliminating too much too soon can have adverse effects by overloading the liver and other channels of detoxification.

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The first step in beginning a detox program would be to eliminate all processed foods, sugar, alcohol and caffeine.  Next, start eliminating, cow’s milk, dairy products and gluten grains (wheat, rye, barley and oats) as well as cutting back or eliminating animal protein.  Eliminate the foods that are disturbing or irritating to you.  Sometimes food sensitivities or intolerances can develop from over consumption or repetitive eating patterns.  Eliminating suspect foods and then reintroducing them is a good way to identify foods that may be creating digestive problems.  Quite often, after avoiding a food for a period of time, sometimes as much as six to nine months, you may increase your ability to tolerate that particular food again and can begin reintroducing it back into the diet.  This is known as the elimination diet and it is frequently used to detect foods that are causing allergic or inflammatory responses.

A gentle detoxification program can be practiced for a few days or a few weeks depending on your particular needs.  Sometimes digestive enzymes, fiber, herbal laxatives and vitamin supplementation and rice protein shakes are recommended to assist with cleansing and regenerative healing.  Drink plenty of water with lemon, sip nourishing herbal teas, consume lots of vegetable broth, and get plenty of fresh air, sunshine and exercise. In addition, dry skins brushing as well as massage, steams and saunas are recommended to assist with cleansing the body of toxins.

Going at your own pace with elimination and adding an abundance of fresh vegetables and moderate amount of fruit can assist in providing a great start to a healthier lifestyle.  Avoiding foods for a period of time often helps eliminate the craving for them. Taking the leap to go on a detoxification program is a great way to start the spring season providing revitalized energy and a sense of renewal.

Acid Alkaline Balance

Having a balanced pH or acid alkaline balance is a good way to create and maintain vibrant health.  Through our diet we can improve our health by restoring our acid alkaline balance.  By eating plenty of fresh fruits and vegetables we can alkalize the body.  The over consumption of proteins and other acid forming foods creates a burden to process and remove the acid residue from the body. The process of eliminating the by-products of the metabolism of acid forming foods can deplete the body of mineral reserves and excess acid can be stored and begin to accumulate in the tissues.  This condition is known as latent acidosis.  There is a wide range of functional disturbances that can occur from this condition that can include headache, depressed immune function, nervousness, abdominal discomfort and aches and pains that can eventually lead to chronic conditions. 

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Changing the diet to include a greater amount of alkaline forming foods will help reverse the condition.  It’s recommended that approximately 80% of the foods we eat should be alkaline- forming foods and 20% acid-forming while restoring health.  When maintaining health it’s recommended that a 60/40 ratio is used to maintain a healthy pH balance.

A very useful chart of Acid and Alkaline Forming Foods can be located through the link below:

http://www.rense.com/1.mpicons/acidalka.htm

Candida Albicans

Once deemed an insignificant component to the state of our health, Candida Albicans has developed more and more recognition over the past twenty years by the medical community for the debilitating consequences this condition can have on our health.  Candida Albicans, commonly referred to as Candida, is a form of yeast that is a normal part of the hundreds of different types of microorganisms that reside in our digestive tract.  Candidiasis is a fungal infection that develops as a result of yeast overgrowth.  Candida infections are commonly caused by use of antibiotics, birth control pills, use of steroid medications and the overconsumption of sugar.  Candida can be seen in the form of a vaginal yeast infection, thrush or fungus in the nail beds but Candida can also over-colonize in the digestive tract causing havoc throughout the body.  Symptoms can range from fatigue, headache, stomach and intestinal disturbances as well as disorders of the immune, endocrine and nervous systems.   Candida produces toxins in the intestinal tract which can irritate the intestinal lining and can create permeability or leaky gut syndrome.  Leaky gut syndrome allows macromolecules of undigested food to leak into the bloodstream which can lead to food sensitivities and allergic responses.

 Candida Albicans can develop into a chronic condition that can easily go undiagnosed while causing a wide range of symptoms as a result  of dysbiosis or an imbalance of intestinal flora. Candida can be difficult to overcome.  Many people struggle with poor results as they attempt to conquer Candida.  There are prescription medications that are available but it is widely recognized that making appropriate dietary changes will assist in reversing the condition.  

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Candida thrives on sugar and an acidic environment.  By minimizing sugar and focusing on an alkalinizing diet will help to create a less than optimum environment for the yeast to thrive.  Including probiotics in the diet is also a very important part to restoring the correct balance of intestinal flora.  Probiotics are live microorganisms that are found in yogurt, fermented foods and supplements. Probiotics are safe and will help to repair and maintain normal gut mucosa and stimulate enzyme production as well as protect against bacteria and bacterial toxins.  Fresh garlic also a good addition to the diet as it has antifungal and antimicrobial properties. Eating a diet with plenty of vegetables and lean proteins while minimizing sugar intake should help to eliminate the yeast overgrowth.  Exercise is also very important for oxygenation and to flush out toxins from the system.

The Not So Sweet Side of Sugar

 Statistics show that Americans consume approximately 2-3 pounds of sugar a week or 160 pounds in a year.  The rate in which we consume sugar has increased dramatically over the past 20 years. This statistic has undoubtedly contributed to having such a high incidence of obesity, diabetes and cardiovascular disease in our country today. The health effects that bring about these consequences takes place overtime.  Continually having elevated insulin levels can lead to the development of insulin resistance.  With insulin resistance the cells of the body no longer respond normally to insulin . The risk for diabetes, heart attack and stroke and a variety of other diseases becomes increased.

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 Consuming too much sugar affects our health on many levels.  Every time we eat sugar our body produces insulin.  Insulin helps push the sugar to the muscles, tissue and liver and then it is converted to glycogen for energy reserves.  The capacity to store glycogen is limited therefore the excess sugar is converted into fat storage. 

The glycemic index of foods is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream rate high on the gylcemic index. Carbohydrates that break down slower, releasing glucose more gradually into the bloodstream, have a lower glycemic index rating.  The following is a link to the Revised International Table of Glycemic Index and Glycemic Load Values.

http://www.mendosa.com/gilists.htm

 A Slower rate of digestion usually requires less insulin demand which in turn helps maintain and improve stable glucose levels.  Maintaining a stable blood sugar level will contribute to a healthy energy level and help reduce the risk of numerous health conditions that are associated with insulin resistance.

Going Organic

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Eliminating additives, preservatives, hormones, antibiotics and pesticides from your diet is a great way to start making positive changes to your lifestyle.  Understanding the impact that food choices have on our bodies can be a motivating factor in taking action on eating a cleaner, healthier diet.  We’re exposed to chemicals through our environment and through the foods we eat. The average person is said to have more than 700 chemical contaminants in their bloodstream.  Scientists are beginning to make the connection of the health risks from long term chemical exposure not only from the environment but from the foods we eat.  The list of changes we can make collectively and as individuals seems endless.  Making small steps toward change and buying fresh organic fruits and vegetables is a great place to start.  Harmful contamination from pesticide residue can become a hidden menace in the quality of food we choose.  The Environmental Working Group www.ewg.org has created a shoppers guide that is helpful in determining which produce has the highest and lowest levels of pesticide residue.  Generally, fruits and vegetables with thicker skin have lower pesticide residue. 

High in Pesticide Residue	High in Pesticide Residue
Onions	Celery
Avocado	Peaches
Sweet Corn	Strawberries
Pineapple	Apples
Mangos	Blueberries
Sweet Peas	Nectarines
Asparagus	Bell Peppers
Kiwi	Spinach
Cabbage	Cherries
Eggplant	Kale/Collard Greens
Cantaloupe	Potatoes
Watermelon	Grapes (imported)
Grapefruit
Sweet Potato
Honeydew Melon

The Environmental Working Group is a non profit organization that specializes in providing useful resources to consumers while simultaneously pushing for national policy change.  By using the above list as a guide you can make educated decisions about when to buy organic as you turn the corner toward a cleaner, healthier diet.

Healthy Kitchen Basics



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Planning and preparation is the key to success when it comes to making major lifestyle changes.  Having the right tools to work with can help making transition an easier process.  Having a well-stocked kitchen will provide you with the tools you need to move forward with preparing healthful meals. Taking the time and making the effort to add to your cooking repertoire can prove to be a valuable investment as you begin creating quick and easy recipes that provide better quality, fresh and delicious alternatives to prepackaged convenience food. Some things take so little time to prepare but it’s just a matter of being organized with having the right products on hand for quick and easy preparation.



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Stocking the Pantry

Nut Milks Rice Milks Almond Milk Sweeteners Maple Syrup Honey Agave Nectar	Stocks Chicken Vegetable Beef Coconut Milk	Snacks Sunflower Seeds Pumpkin seeds Popcorn Baked chips	Dried Fruit/Nuts Dried Herbs & Spices Dried Mushrooms	Condiments Tamari Hoisin sauce Capers Mustard

Oils Extra Virgin Olive Oil Canola Oil Grapeseed Oil Peanut Oil Walnut Oil Coconut Oil	Vinegars Balsamic Apple Cider Rice Sherry Champagne	Grains Brown Rice Quinoa Millet Oats Polenta Amaranth Farro Teff	Pasta Semolina Whole Grain Crackers Baked Whole Grain Cereals Whole grain	Canned Goods Beans Tomatoes *look for cans labeled BPA free

Making Healthy Choices

Making the right food choices can enhance our health and quality of life.  The energy that we’re able to expend is only as good as the quality of the food we take in and our body’s ability to assimilate and utilize the nutrients.  We can’t expect our bodies to perform efficiently if we regularly choose foods that are high in fat, sugar additives and preservatives.  Eating poorly over long periods of time can disrupt our body’s ability to process food properly.  It can overburden the liver, which can in turn create stagnation and cause other metabolic systems in the body to perform less efficiently.

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Health and fitness is much more than burning the calories that we consume to maintain a healthy weight.  It’s the total package of feeling well from the inside out mentally and physically.  Exercise and good lifestyle choices are imperative to maintaining good health.  If we’re not feeling well and our body is not functioning properly, it’s difficult to follow through with exercise.

Managing stress is another important consideration.  Not only do we need to manage the mental aspects of stress, we also need to manage the physical aspects. The stress that we encounter mentally affects us physically through biochemical reactions. The more we internalize mental stress, the more it takes its toll on our bodies.  Incorporating stress management techniques such as deep breathing and meditation can alleviate many of the side affects that stress can create. When we impart physical stress on our bodies by overburdening our systems with excesses, lack of sleep and improper nutrition it will eventually it wear on the body’s ability to function properly. Clarifying things mentally gives us a clear perspective on what we need to do to improve our lives.  When you put things in proper perspective the path to moving forward becomes free and clear of obstacles.  Mental preparation yields clarity and conviction and supports creating a positive environment for making positive healthy choices.



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Healthy Balanced Living

By the time most of us get around to starting a new diet and exercise program our bodies are far from ready for peak performance.  We are often suffering from a near state of exhaustion from a pattern of bad dietary choices, stress, and a lack of exercise.  By supporting our bodies nutritionally, we’re able to heal, energize, revive and rejuvenate; creating a platform for good metabolic function, weight management and physical fitness.  Reconstructing our diet begins with rebalancing our plates.  A diet centered on fruits, vegetables, legumes, whole grains, lean proteins and healthy fats can significantly reduce our risk of developing illness and possibly increase longevity.  The quality of the food we eat can directly affect our health as well as provide fuel to meet our fitness goals.

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Eating a variety of nutrient packed foods is a basic a source of vitamins, minerals, fiber and phtyonutrients.  A good way to maximize the benefits from the fruits and vegetables you choose is to incorporate a variety of colors in your produce selections.  The different colored fruits and vegetables provide phytochemicals that contain compounds that have specific beneficial health related functions. Dividing your plate into ¼ protein, ¼ whole grain and half vegetables provides a good guideline for creating a balanced plate.  By avoiding processed foods, sugar and  excess saturated fat, you can greatly diminish your need to count calories as long as you exercise variety, moderation and balance between energy input and energy output.  With a sensible approach to eating and a productive and consistent exercise program achieving and maintaining a healthy weight is an attainable goal.

 Being overweight can be viewed as an energy imbalance. While genetics, diet and lifestyle choices are contributing factors to weight gain, it is mostly a measurement of more calories consumed and not enough calories being used.  Reversing that trend and winning the battle of the bulge is not an easy undertaking but the right motivation and mindset can work wonders in helping you to achieve your goals.  Set realistic and attainable goals and create strategies that will foster permanent change.  With approximately 30 minutes of moderate physical activity daily and wise food choices you can expect to achieve slow and steady weight loss and be well on your way to healthy balanced living.