Boosting the Immune System

I have decided not to get the H1N1 vaccine. Instead, I am focusing on keeping my immune system strong. If the system is working properly, it will protect the body from attack by microorganisms, abnormal cells, and chemicals.

I strongly believe that the right diet is critical to a strong immune system. I am making a special effort to include the following foods in my daily diet.

• Omega-3 and Omega-6 fatty acids help in immune function. These can be found in cold-water fish and flaxseed. Each morning, I have 2 tablespoons of ground flaxseed in my smoothie, and I try to have salmon 1-2 times a week.

• Vitamin E can also assist in the production of antibodies. It can be found in oils, nuts, and avocados.

• Vitamin C assists in the building and maintaining of mucous membranes and collagen. I am not overly fond of oranges. Instead, I have 2 kiwis a day and have roasted red peppers 2-3 times a week.

• Probiotics are friendly bacteria which can help improve immune responses against viruses. I have 1/2 to 1 cup of yogurt daily.
  

• Iron is needed to produce hemoglobin which transports oxygen throughout the body. I try to have at least one serving of red meat each week. I also enjoy eating eggs and dried fruits which are excellent sources of iron.

• Proteins are central to the proper functioning of the immune system. Each morning, I have one scoop of whey protein which contains 23 grams of protein--a great start to the day.

Fidgeting

I was fascinated by the following study conducted at the Mayo Clinic:

The Mayo Clinic researchers equipped people with special clothing containing sensors that measured every calorie they burned by moving. They found that those little motions--scratching your head, getting up and stretching at commercial time, moving to another chair--make a huge difference. The "skinny" people tended to fidget away 350 calories a day more than the "overweight" people. That adds up to 35 pounds a year!

Now, some people are better at being still while others cannot sit still. It may be difficult to change our unconscious tendencies, but we can change our environments. Consider the following tips which can make our lives less convenient and a little more "fidgety".

• Take the stairs.
  

• Don't waste time looking for the closest parking spot. Park so you have to walk awhile.

• When you watch television, get up and stretch periodically.

• Whenever you think of a task that needs to be done, get up and do it. Do not procrastinate.

• Keep dumbbells near your sofa, office, or reading area. Several times a day, stop and do a short routine to exercise your upper body.
  

A Bit of Humour

A rabbi and a priest met at the town's annual picnic. They were old friends and began their usual banter.

"This ham is delicious," the priest teased the rabbi. "Your really ought to try it. I know it's against your religion, but you haven't lived until you've tried Mrs. Hall's prized Virginia ham. Tell me, when are you going to break down and have some?"

The rabbi looked at his friend with a big grin and said, "At your wedding."

Source: Readers' Digest

Baby Steps Into the Unknown

Whenever we are anxious, our instinct is to stay put. Although this is comforting, it does cut us off from opportunities to grow and improve our circumstances. In his upcoming book, Change Your Brain...Change Your Body, Dr. Daniel Amen provides a few tips that will help us set change in motion.

The following baby steps are either low-cost or no-cost and are designed to have a domino effect on our lives.

• Buy or borrow a magazine that you don't usually read but interests you.

• Ask a friend or relative with very different tastes if you could borrow his/her favourite book.

• When renting or borrowing a DVD, browse through a section you normally pass over (science fiction, foreign films, documentaries).

• Use familiar food in a different way. Consider adding slices of peeled oranges or other fruits to your usual salad. Substitute chicken broth for milk in your favourite mashed potato recipe.

• Buy an unfamiliar food like daikon, quinoa, or bresaola. Then, find a recipe and make a meal using it.

• Sleep on the opposite side of the bed. You will have a different perspective when you wake up in the morning.

• Reconnect with a friend you haven't seen for awhile.

• Rearrange the furniture in one room of your home.
  

• Think back to a favourite hangout or activity from your high school or university days. Revisit the place or activity and watch your mindset change.

Avoiding PERC

I was shocked to discover that the clothes I send to the cleaners are being washed in a solvent that has been classified as a "probably human carcinogen" by the World Health Organization.

Perchloroethylene, or PERC, is used by three out of four dry cleaners. Whenever we pick up our clothes at the cleaners, we get a whiff of its strong, fresh scent. And, many of us appreciate that "like-new look" that it gives many of our more expensive clothes. We know that our clothes will not shrink or fade and they will last longer.

According to Consumer Reports Magazine, there is "a small but definitely increased risk of cancer from wearing freshly dry-cleaned clothes once or twice a week." Other negative effects could include: dizziness, fatigue, headaches, irritation to the skin, eyes, nose, and throat.

So, what can we do?

• Stop buying clothes that require dry cleaning.

• Investigate cleaners who are using more environmentally-safe methods. "Wet cleaning" washes garments using special soap and plain water.

• When picking up your clothes from the cleaners, unwrap them and air them out as soon as you get home. It would be a good idea to take the plastic bag off before entering the house.

• Anyone who lives or works in a building that has a PERC dry cleaner, should ask the Ministry of Health to check the level of PERC in the air.

Spicing It Up With Sage

Sage is a silvery-green plant which was first grown in the regions around the Mediterranean. Today, it also grown in many parts of North America.

This flavourful herb contains antioxidants and has been used for a variety of culinary and medicinal purposes. In many European countries, sage is used as a gargle for sore throat and inflammation of the mouth and gums. It is also commonly used for upset stomach, symptoms of menopause, rheumatism, and strengthening the nervous system.

Modern research has shown that sage reduces perspiration by about 50%. The German government approved the use of sage infusion to treat excessive perspiration. today, there are sage-based natural deodorants sold at most health food stores.

It may also help keep the brain sharp--it contains compounds similar to those used to treat Alzheimer's Disease.

Making Sage Tea...

• Add 3 grams of sage leaf to 150 ml of boiling water.

• Strain after 10 minutes and then let cool. The resulting tea can be used as a mouthwash or gargle a few times a day.

Sharing Recipes--Chocolate Banana Protein Shake

Quick and easy to make, this shake will keep you satisfied and energized all morning. It contains between 30 and 35 grams of protein and is an excellent source of calcium and Vitamins D and B12.

Feel free to experiment with the strawberry or vanilla flavoured whey protein.

You may wish to start with 1 tbsp of ground flax seeds and gradually work up to 2 tbsp.

Ingredients

1 banana
1 cup skim milk
6 ice cubes
1 scoop chocolate whey protein
2 tbsp ground flax seeds

Procedure

• Combine all ingredients in the blender.

• Blend until smooth and frothy.

Makes 1 serving