Protect yourself against the swine flu with good nutrition

The swine flu is all over the news right now and leaving people in a panic wondering what can be done to protect against getting the illness. Good nutrition is a great place to start. Adding just a few foods to your diet can dramatically decrease your risk of getting the swine flu by building up your immune system.

Right now our population is overfed and undernourished. Meaning that people are filling up on nutritionally deficient foods, leaving their bodies malnourished and immune depressed. When your immune system isn’t supported with good nutrition your body can’t fight off bacteria and viruses as well putting you at a much greater risk of getting sick.

Foods to boost your immune system:

1) Protein: our bodies are made up of protein and in the every day wear and tear we need to keep up adequate protein intake to help our bodies re-build tissues and cells. Good sources of protein include lean meats, eggs, beans, and healthy soy products like tempeh.


2) Vitamin C: everyone knows that Vitamin C is essential to a good immune system; this is why it is frequently taken by people at the first sign of a cold. The problem is that people don’t get enough day to day and it is not stored in the body so when your stores are depleted your immune system crashes. Make sure to get Vitamin C in the foods you eat every day to keep your immune system running strong all the time. Good sources of Vitamin C include citrus fruits, bell peppers, berries, broccoli, tomatoes, and even potatoes.


3) Garlic: garlic is antimicrobial, antiviral, and antiparasitic. It is a wonderful immune enhancer. If you don’t like the taste of garlic, or don’t like smelling like garlic then take it in supplement form. Many supplements out there don’t have a taste or smell. Kyloic aged garlic extract is a great supplement.


4) Probiotics: probiotics keep our gastrointestinal (GI) system working properly. Sixty percent of our immune system lies within our GI tract, thus a healthy GI means healthy immunity. The overuse of antibiotics kills off our natural healthy gut flora and lowers our immunity, ironically. Supplementing with probiotics builds this healthy flora back up. Probiotics can be found in yogurt, fermented foods like sauerkraut and pickles, and in supplemental form.



Including these foods in your daily diet will enhance your immunity and protect you from colds and flu. The swine flu is a very real problem in our society right now and it is important to protect ourselves in the best way possible. Good nutrition is always a win-win situation for our health and the health of our families.


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Healthy Bones - Calcium Isn’t Enough

Throughout life your bones change in size, shape and position. Every day old bone is lost and new bone is made. Bones are the body’s major reservoir of calcium and when needed it can be removed. If this calcium is not replaced, over time, your bones will become thinner, more fragile, and more susceptible to breaking. But, getting adequate calcium isn’t enough to make new bones – you need to consider the vitamins A, C, D and K, the minerals phosphorus, magnesium, potassium and sodium, as well as the amount of protein, fruits and vegetables you eat. Simply popping a daily calcium supplement daily isn’t enough.

As we get older, we don’t make new bone as efficiently as we did when we were young. Peak bone strength and mass occurs in your late teens and early 20s. The stronger your young bones are the better able they will be to withstand the changes that occur with aging. As we age, bones get thinner and lose strength, a condition called osteoporosis, increasing the risk for fractures.

Genes, hormones, lifestyle and nutrition all play a role in bone health. You can’t change your genes or your sex but you can exercise and eat well to preserve your skeleton. Exercise stresses bone and causes new bone to form, the more the better. The food you eat provides the symphony of nutrients needed to produce strong new bone. It is never too late to feed your bones well.

Getting enough calcium should be obvious. Adults need 1,000 milligrams (mg) a day and those over 50 should get 1,200 mg daily. A recent study showed that healthy men and women who got 1,200 mg of calcium daily reduced their risk of bone fracture by 72%. Those are pretty good odds! A glass of milk averages 300 mg and is considered an outstanding source, not just because of the calcium but milk contains other necessary nutrients – protein, vitamin D, potassium, phosphorus, and vitamin A – that help make new bone cells.

Most people get too little vitamin D which is needed to increase calcium absorption and regulate bone production. Adults need 200 IUs daily, 400 IUs after age 50, and 600 IUs after 70. Known as the sunshine vitamin because of our ability to use ultraviolet light to make vitamin D in our skin, we lose this ability as we age. In addition, dark skin, sunscreen use, winter weather, and full body clothing, worn by many for religious reasons, all decrease the amount of vitamin D we get. Milk is fortified with vitamin D, but since most adults drink less than they should, that is another contributing factor to a lower intake. If you are overweight you will have trouble releasing stored vitamin D in your body because it is buried deep in body fat. Getting enough vitamin D significantly reduces falls and fractures as we age. Make sure your calcium supplement comes with vitamin D as well.

Potassium and calcium work together in the body to keep the body’s calcium levels high. Low potassium causes more calcium to be lost in your urine. Most of us get too little potassium because we do not drink enough milk and we eat too few fruits and vegetables, which are all excellent sources. We also eat too much sodium, which disturbs the use of calcium by the body and causes bone loss.

The mineral phosphorus can have both negative and positive effects on bone health. Adequate phosphorus contributes to bone health, but when calcium intakes are low and phosphorus intakes are high, bone health decreases. Today, we drink more soda, which is higher in phosphorus than milk. Teens drink the most which is a problem because those are the years when strong bones are forming. If teen bone health is jeopardized, adult bone strength will be compromised and the risk of fracture goes up dramatically.

Vitamins A, C, and K, in addition to vitamin D, help to produce a healthy, strong skeleton. Low levels of vitamin K are a predictor of future fracture risk. Vitamin A is necessary for new bone cells to form. Vitamin C protects your bones from oxidative stress, especially from smoking. It also promotes collagen formation, a tissue needed for healthy bones and teeth.

There is a widespread idea that a high protein diet may be harmful for bones. This is not true. Protein is part of your bones and a high protein intake helps keep bones strong. This is especially important as we age. Older people who eat adequate protein have a much lower risk of breaking a hip.

As the population ages, the risk of osteoporosis and fractures will increase dramatically unless we intervene to prevent the problem. Keep your bones healthy. Drink milk or eat yogurt each day. Men, you need calcium daily, too. Select a calcium supplement with vitamin D. Eat enough protein; have some at every meal. Eat lots and lots of fruits and vegetables. And, exercise. Bang those bones around. The more you use them the stronger and healthier they become. And please don't forget to exercise as it will increase your bone density.



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An apple a day .......

Is the old proverb true? Does an apple a day really keep the doctor away? It sure can! But so can an orange, a banana, a grapefruit, a peach…a…well, you get the picture.

Fruits, veggies and grains.

Fruits are loaded with natural vitamins and antioxidants, which can help keep kids out of their pediatrician's office. But one should not live on fruit alone.

You should also be loading your family up on vegetables, whole grains and low-fat dairy products. Make it a point to serve dark green, orange and starchy veggies at least several times a week, which is part of a healthy-diet inititive set out by the U.S. Department of Agriculture and U.S. Department of Human Services.

What you shouldn't eat are foods with loads of saturated and trans fats, added sugars, cholesterol and salt. Oops…, there goes the chips!

Here are some tips for raising healthy eaters:

• Eat together as a family. Studies have shown that families who eat together tend to eat healthier. • Try to limit the food rewards, e.g., "Marian, if you clean your room, I'll give you ice cream." Nutritionists caution connecting food to emotion. • Preach moderation. With child obesity on the rise, it's important for children to understand portion control. • Encourage variety. Studies show that it can take as many as 10 exposures to a type of food before a child accepts it. • Finally, use the grocery story serve as a hunt for good nutrition. Let your kids participate in the meal planning with the understanding that they must select items from the food group.

Oh, by the way, back to the original question: Apples contain vitamin C, which helps boost your immune system.


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Health tip of the day: Benefits of Papaya

The papaya is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. Papain, which is the most important of these enzymes in the papaya, is extracted and dried as a powder for use to aid the digestion, and it is often used as a meat tenderizer, the enzyme partially breaking down the meat fibres - digesting them in fact.

Many experts have claimed rejuvenating properties for papaya, especially for the control of premature ageing. It may be that it works simply because a poor digestion leaves the body without the correct nutrients. Those who find it almost impossible to digest anything frequently find that papaya used regularly, either in tablet or juice form, marks the turning point in the climb back to vitality and good health.

As a cleanser you can take a quarter pint (150ml) of papaya juice alternated each hour for twelve hours by the same amount of cucumber or green bean juice. Papaya loses some of the enzymes as it ripens, so if you have the choice select them green. They are easy to obtain in most parts of America but are not found in British greengrocers very often. Fortunately there has been a rapid expansion in the numbers of specialist shops providing for the needs of the Indian and West Indian communities where papayas can be bought.

Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. Fibrin also occurs and this substance is not commonly found in the plant kingdom; in man it forms part of the blood clotting process. The papaya is an excellent source of vitamin C, with 82mg per 100g (4oz), and is rich in carotene. After treatment with antibiotics the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which will have been destroyed by the treatment. Papaya is good for many digestive disorders and is excellent for improving poor digestion. It has also been recommended as part of the treatment for cancer. Therapeutically it can often be combined with pineapple juice in which there is another important enzyme. bromelain.

The skin of the papaya is a first class external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.


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Vitamin C Boosts Life Expectancy and Removes Plaque from Blood Vessels

A high intake of vitamin C is shown to improve life expectancy by six years. Not only does vitamin C help prevent the diseases that shorten life, but the vitamin itself has life sustaining properties. Vitamin C is known to help prevent heart attacks and strokes. It repairs blood vessels and helps reduce heart disease, which are the leading causes of death in the United States and other countries.

The vitamin C intake of more than eleven thousand Americans, aged of 25 to 74, was studied from 1971 to 1974. Then the participants were followed for another ten years. Those with the higher levels of serum (bloodstream) vitamin C lived longer. With only 300 mg a day, heart disease was reduced by 50 percent in men and about 40 percent in women. Those with higher levels of vitamin C in their blood lived six years longer than their counterparts.

With even higher doses of vitamin C, researchers found that plaque was removed from artery walls, thereby reducing further risk from heart attacks. Doses of 1,500 were found to be effective. Studies with guinea pigs showed that a five week regime of 5,000 mg per day prevented plaque build-up, while only 60 mg a day did not prevent the damage to blood vessels. The doses used to remove plaque have been found to be 1,500 a day for one year.

The mechanism that is used by vitamin C is via the production of collagen. Vitamin C has the effect of increasing collagen production, and collagen is important in maintaining the cell wall of the circulatory system: veins, arteries and capillaries.
The minimum daily dose may be sufficient for some, but to repair damage and restore health, larger doses are needed. Many health advocates recommend doses of 1,000 to 3,000 per day, spread out during the day. Pregnant women can double these amounts of vitamin C.

Side effects from vitamin C are rare, but a deficiency can cause gingivitis, bleeding gums, nosebleeds, swollen joints, anemia, and weight gain due to a slowing of the metabolism.

Vitamin C is water-soluble and leaves the body in urine, which is why dosing is recommended at frequent intervals throughout the day. It is preferable to obtain vitamin C from foods. Sources of vitamin C are fruits and vegetables, especially citrus fruits, along with green peppers, leafy greens, broccoli, tomatoes, strawberries, white potatoes, winter squash, berries, Brussels sprouts, cabbage and cauliflower.

P.S., earn your health and wealth



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The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



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Health tip of the day: Benefits of Raspberries

Raspberries are a healthy, delicious addition to your diet. This fruit is loaded with vitamins, antioxidants and fibre.

Easy to include in your diet, they are a nutritious and delicious addition to many recipes.

This fruit is also a great snack fresh. Whether you eat them fresh or buy them frozen, you'll reap the health benefits.


Health Benefits Of Raspberries


High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.


Burning Fat


This fruit is packed with fibre and manganese. Fibre helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.



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