Strengthening Our Immune System..Be Proactive!

Friday, November 6th, 2009

It’s that time of year again..Flu and cold Season. Here are some helpful and healthful tips from our family to yours..

We take oil of oregano but only when we are feeling like we are coming down with something or have a sore throat  ..It’s an acquired taste! We use whole food supplements, we take Vitamin D (cod liver oil) and garlic. We always try to eat organic foods and stay away from processed foods.  We are washing our hands A LOT, clearing out our nasal passages with a ‘neti’ pot (you can use cotton swabs with warm salt water), gargling with warm salt water, eating lots of super foods, i.e.fruits /veggies, and we’re eating LESS sugar (SUGAR DEPLETES our immune system and makes us more vulnerable to flu viruses!).  Try to regulate how much candy your kids eat .  Take a PROBIOTIC daily.

Drink plenty of water and drink teas that are high in antioxidants (green teas, white tea). Remember to get plenty of REST. Watch your caffeine intake.  We like to get our nutrients from real food..It’s rare that we order out and we don’t eat processed foods which are usually high in sodium and chemicals (we can’t even pronounce some of those chemical additives!).   

There are some whole food supplements that we do like to take, especially during the winter months.  

Vitamin D is a great addition to your diet especially in the winter months in our geographical region.  Vitamin D helps to maintain strong bones and teeth, and strengthens your immune system. It can help to prevent high blood pressure too. Vitamin D is also called the sunshine vitamin because sunlight is converted to Vitamin D in your body.

 DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), are Omega 3 fatty acids, derived from fish and fish oils.  They’re important for your nervous system and help to prevent the winter blahs, SAD (seasonal affective disorder). DHA is a building block of tissue in the brain and retina of the eye.
DHA / EPA   are converted into hormone like substances called prostaglandins, and they regulate cell activity and healthy cardiovascular function and decrease inflammation .i.e. ‘arthritis!’  It helps with forming neural transmitters, such as phosphatidylserine (PS), which is important for brain function and may help  prevent depression.  As we age, we lose our ability to form DHA  EPA.
Vitamin D rich foods:
- cod liver oil, cold water fish: wild salmon, Atlantic mackerel, sardines
Shitake mushrooms, fortified milk, egg yolk, small amounts in dark leafy veggies

Dosage: for preventative purposes take: 1-2grams.
**People who take blood thinners should check with their physician first as fish oils have a mild blood thinning effect.

You can also get your blood tested at a lab to see what your Vitamin D status is. Health Canada recommends getting 200 IU for people up to 50yrs. Once again,  if you are on blood thinner medications check with your doctor first.      

Are you a Vegetarian or Vegan?  Some ways to get your source of  DHA and  EPA :

Flax Seed Oil , at least 1 teaspoon daily, alternate with ground flax seeds (buy whole flax seeds- it’s cheaper and will stay fresher longer;  grind when needed.                              Ground  flax seeds:  2-4 teaspoons daily.  Do NOT heat any of the oils, and only add the  ground flaxseeds to any foods at a late stage since heating will destabilize the ALA.    Many vegetarians, and vegans get enough LA (linoleic acid: omega 6) which is found in most vegetable source oils.  ALA (Alpha Linolenic acid, an omega 3 fat) is not as easy to get in a vegetarian diet. ALA is more beneficial of these two polyunsaturated EFA’s (essential fatty acids). These fatty acids are called ‘essential’ because the body doesn’t  make them and you have to get them from your diet.  Four grams of ALA per day should provide enough omega 3 to ensure EPA and DHA are formed by the body (ALA is converted to EPA and DHA).  Too much LA (linoleic Acid ) can interfere with this conversion. Try to ensure that the ratio of LA (omega 6) to ALA (omega 3) is at a ratio of 4 to 1..or even a bit lower.

Sources Of Omega 3 (ALA)

Flaxseed Oil- 1 tablespoon (14g) = 8.0 grams of ALA,  Ground Flax Seed- 1 Tbsp= 3.8grams of ALA,  Walnuts 1oz= 2.6g of ALA but also four times as much LA ,  Rape seed oil- 1.6 grams of ALA and 2x as much LA. Broccoli has 0.13g per 100g and cabbage 0.11g per 100g, of ALA.

Make sure you get your antioxidants!                                                                                                                                                                                                                                    Antioxidants are substances (such as Vitamin A, C, E and Selenium) which help to neutralize or reduce the effects of cell-damaging ‘free radicals’ (negatively charged, unstable molecules that can damage our organs and tissues of the body).  We have a naturally occurring antioxidant enzyme system within the body but we should get antioxidants from foods and whole food supplements. Free radicals are found normally in our cells as they are part of the process of energy production within our cells. We can become over-burdened by free radicals from: stress, pollution,toxins and radiation so it’s important to try to get antioxidants from our diet.  These are just some food sources which are high in antioxidants:  green tea, fruits (berries, prune , cherries, apples), beans(red, kidney, pinto),  legumes, veggies: kale , Russet potato, broccoli, artichoke, and pecans

Be proactive, informed and don’t stress..Our negative thoughts are cumulative and can wear us down….Enjoy the winter season (even though it’s a bit too long for my liking! lol). Try to get some sunshine when you can this winter, exercise and eat wholesome foods.

Some of the vegetarian info is from: The Vegetarian Society

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WHY ORGANIC ?

Monday, November 2nd, 2009

A definition of “organic”

An organic product is that which is raised, grown, stored, and/or processed without the use of synthetically produced chemicals or fertilizers, herbicides, insecticides, fungicides, or any other pesticides, growth hormones or growth regulators. Only farmers who produce food according to a set of standards, undergo evaluation by other certified growers, and pass a yearly inspection by a trained independent inspector can label their products certified organic.

Why is “Certified Organic” Important?

By choosing to purchase from independent organic growers, the soil is grateful, the farmer is happy and the children are safe. Everybody wins.

Get better flavour

There is a good reason why many chefs use organic food in their recipes – IT TASTES BETTER! Organic farming starts with the nourishment of the soil, which leads to the nourishment of the plant and, ultimately, our palates.

Protect your children

The average child is exposed to four times as many cancer-causing pesticides in their daily lives compared to an adult. Organic food contains no carcinogenic pesticides.

Prevent Soil Erosion

The Soil Conservation Society estimates that more than 3 billion tons of topsoil are eroded from United States farmlands each year, and soil is eroding seven times faster than it is being built up naturally. In organic farming, soil is the foundation of the food chain as opposed to conventional farming where soil is merely used as a porous medium periodically saturated with unnatural chemical fertilizers and controlled with even deadlier pesticides, herbicides and fungicides.

Save Energy

Conventional farming methods have changed drastically in this century from small family farms to large-scale factory style farms, dependent upon fossil fuels.  Typical modern farming uses more petroleum than any other single industry.

Keep chemicals off your plate

The FDA approved many pesticides before research linked them to chemicals that cause cancer and other diseases.   Now the EPA considers 60% of all herbicides, 90% of all fungicides, and 30% of all insecticides to be carcinogenic.  The bottom line is that pesticides are poisons made to kill living creatures, and can also be harmful to humans.

Protect farm workers’ health

A National Cancer Institute study showed that farmers exposed to chemical herbicides had a six times greater risk of contracting cancer than farmers who are not.  The health of farm workers in developing countries is a serious issue, as pesticide use is poorly regulated. 

Help small farmers

Most organic farms are independently owned and operated family farms. 

Support a true economy

Superficially, organic foods might seem more expensive than conventional foods.  Conventional food prices do not reflect hidden costs borne by the taxpayer in the form of subsidies.  Other hidden costs include pesticide regulation and testing, hazardous waste disposal, and environmental damage.

Promote bio-diversity

“Mono-croppping”is the practice of planting large plots of land with the same crop year after year.  Conventional farming uses this method exclusively.  The lack of natural diversity of plant life has left the soil lacking in natural nutrients and minerals.  To replace these lost nutrients which are necessary to farm, chemical fertilizers are often used. Single crops are also much more susceptible to pests, making farmers even more reliant on pesticides.

Organic farming encourages food production that nurtures our soil through the absence of pesticides and the presence of rich compost.  The inherent commitment of organic farming to crop rotation, living soil, companion planting, rural enterprise, pure water and sustainable agriculture is, in itself, a critical step toward protecting our environment and our individual health.  By buying organic, you provide a marketplace for growers who have made the future of our planet a top priority.

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