Joyful Storyteller

I just wolfed down a bowl of popcorn. Wow, it was good. Almost as good as the first bowl. Maybe I need to grab a quick refill to see if #3 will measure up? Wait. What’s that? I think I heard my thighs scream out “no more, please, no more!”. 

Admittedly, this new norm is causing some stress eating. Which leads to the muffin top. And laziness. And then nap time. Everyday.

And, yah, I know better. Mama always said “eat your vegetables.” Maybe she was onto something. 

Today’s COVID-19 crisis is forcing me to think about and make smarter lifestyle choices. When my son battled for his life against cancer as an infant, I learned important lessons about self-care. I hope you might adopt some of these as well.

Me Time Is OK Time: Spending too much focus on the news and the numbers makes my anxiety levels go up. And it affects my quality of sleep. The solution: Scheduling in specific “me” activities (sometimes I let the kids do “me” with me). I’m talking about getting outside (masks on) for fresh air, sunshine and a refreshing boba drink on the way home. Zoom has also provided some lovely connection time: Happy Hour with GF’s and a newly started book club focused on stopping those toxic thoughts with Jennie Allen author of Get Out Of Your Head. Figure out what “me time” means for you and do it.

Practice Grace: This new norm has me dizzy with feeling out-of-control. That frustration can be released on my loving, sweet family at any time. Watch out! So, I’m learning to breathe through it and remembering that we are all doing our best. “In my desperation I prayed, and the Lord listened; he saved me from all my troubles.” Psalm 34:6

Reconnect With Hobbies: Prior to birthing a handful of delightful children, I enjoyed cultivating my creative side: ballet (18 years), graphic arts, lettering & drawing, music making, acting, etc. Sheltering-in-Place is providing so many wonderful opportunities to get back to those hobbies. I’m delightfully reveling in master ballet classes with world class companies, drawing classes with famous illustrators, musical performances and so much more. Make time to find your silver lining!

Make Healthy Choices: Fresh is always best. (Popcorn, probably not so much). Getting the right nutrients and vitamins is so important to our body balance, both physically and mentally. It’s super cool to see so many drive through grocery stores popping up. Find one. And fill up on fresh produce and fruit. To help my son recover from 14 months of chemotherapy, I made sure we were eating a balanced, healthy diet. For the last 12 years, nutritionally power-packed smoothies have fueled us and have resulted in many more well days. Find a powdered vitamin program and drink up. Your immune system will thank you.

This article from Chef Carlo Cavallo outlines a few functional foods that will help boost your immune system. So, put a few of these goodies on your next grocery list. In the meantime, Be Light. Be Love. Serve Others. We’ll get through this, together, I promise.

Functional Foods by Chef Carlo Cavallo, http://www.chefcarlocavallo.com

– Garlic is found in almost every cuisine in the world. Early civilizations recognized its value in fighting infections. Garlic’s immune-boosting properties come from a heavy concentration of sulfur-containing compounds, such as allicin.   It is best used in it’s raw form, garlic can help to fight bacteria, viruses.

– Mushrooms have powerful constituents called beta-D-glucans, beta-glycosides, and other substances that have been determined in some research to significantly stimulate our innate immune system. Some mushrooms are a rich source of selenium, magnesium, and Zinc. All of which may play a direct or indirect role in their anti-viral properties.  Even basic button mushrooms have some immune-boosting properties.

The following 3 types of mushrooms are high in many of these properties.

      Maitake (Hen-of-the-Woods)

      Shiitake

      Reishi mushrooms

– Chili peppers are full of free-radical scouring antioxidants and studies show that capsaicin exhibits antiviral and antibacterial properties

– Ginger studies have measurable antiviral benefits by blocking the virus’ ability to attach to cells and stimulating the release of compounds that help counteract viral infections. 

– Cinnamon has active compounds, antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. 

– Red peppers, ounce for ounce contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene.  Beta-carotene which the body converts into vitamin A, which mops up damaging free radicals. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses 

– Citrus-Such as grapefruit, oranges, tangerines, lemons, limes, clementines are a good source of Vitamin C which aids in the production white blood cells which fight

– Pomegranate Juice: The ancient Egyptians were on to something when they used this colorful fruit to treat infections.: It may help your body fight bacteria and several kinds of viruses, including the flu via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses, and decrease the length of a cold by as much as 40%.

– Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

– Sweet Potato- are rich  in beta-carotene. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body. A baked sweet potato packs over 150% of the daily vitamin A 

-Broccoli- is packed full of vitamins A, C, E , minerals, fiber and many other antioxidants such as glutathione..  The key to keeping its nutrient power intact is to cook it as little as possible or preferably eat it raw.

-Spinach is rich in vitamin C,  antioxidants and beta carotene. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

– Avocados- are rich in Vitamin E which is important in regulating and maintaining immune system function. 

-Shellfish- some types of shellfish are packed with zinc.  Zinc doesn’t get as much attention as many other vitamins and minerals, but our immune cells need it to function properly.                              

Varieties of shellfish that are high in zinc include:

crab

Oysters

clams

lobster

mussels

Oysters are a seafood Superfood,  they are a nutritional powerhouse from the sea. One 3-ounce serving of Pacific oysters provides 190% of the daily value of selenium, 45% of the daily value of iron, and 20% of the daily value of vitamin C, all for just 140 calories. One 3-ounce serving of oysters contains 16 grams of high-quality protein. The seafood also provides zinc and vitamin A. These vitamins and minerals in oysters are critical for proper immune function.

Walnuts-In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. 

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Apple Cider Vinegar- Researchers suggest that apple cider vinegar may work by a variety of mechanisms, including the antiviral properties of apples and the presence of probiotics that occur during the fermentation process. 

Green tea has high levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Reminder Practice good Gut Health

70% of your immune system is found in the digestive tract. Give your gut some extra love to help boost your immune system.

Eat yogurts & Kefir that have “live and active cultures” printed on the label. These cultures may stimulate your immune system to help fight diseases. Avoid yogurts that are preflavored and loaded with sugar. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Soups and stews (which provide immune-boosting amino acids and minerals) can feel soothing, while the heat helps open up congestion. Bone broth contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.   Chicken soup also provides more protein plus H2O. There’s a reason they call it Grandma’s penicillin! When you’re sick, chicken soup is more than just a feel-good food with a placebo effect there’s a chemical in it called carnosine that can protect your body from the flu virus.  It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. 

Water is of the utmost importance, whether you are trying to avoid getting sick or already fighting a cold. Downing fruit juices when you’re under the weather will only lead to a blood sugar crash, making you feel worse. Since our body’s fluid needs increase when we’re fighting infection, drinking an extra two cups of water plus your daily minimum can fuel regeneration of immune-fighting lymphatic cells to get your body feeling stronger. 

Cheers to good health!

– Chef Carlo cavallo