#43 November 2021 Simplify Health News - A Healthy Llifestyle for Boosted Immunity

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#43 November 2021 Simplify Health News

A Healthy Llifestyle for Boosted Immunity

Simplify Holistic Nutrition Consulting & Functional Medicine Health and Wellness Coaching

Hopefully this newsletter finds you in good health! As we all continue to navigate our lives through this pandemic, I came across a few great articles from the Healthy Living Guide 2020/ 2021 from the Department of Nutrition at the Harvard T.H. Chan School of Public Health, that I would love to share.

A DIGEST ON HEALTHY EATING AND HEALTHY LIVING

Navigating Health During COVID-19 and Beyond

Happy family eating healthy foods together

We have known for a long time that nutrition is intricately linked to immunity and to the risk and severity of infections. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections. Conversely, chronic or severe infections lead to nutritional disorders or worsen the nutritional status of affected people. Therefore, it is imperative for all of us to pay attention to our diet and nutritional status during the ongoing COVID-19 pandemic. (- Dr. Wafaie Fawzi, Dr. Walter Willett, and Dr. Ibraheem Abioye)

One of the healthy habits is preparing nutritious meals

As we have transitioned into the second half of 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives.

For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress. Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong.

Beyond immunity, research has shown that individuals following five key habits — eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking — live more than a decade longer than those who don’t.

Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done during these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise or pick up a fulfilling hobby) find some enjoyment along the way.

Nutrition and Immunity

DOES AN IMMUNE BOOSTING DIET EXIST?

Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells.

Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine). They are found in a variety of plant and animal foods. Diets that are limited in variety and lower in essential nutrients, such as vitamins and minerals, can negatively affect a healthy immune system.

There is growing evidence that a Western diet high in refined sugar and red meat and low in fruits and vegetables can promote disturbances in healthy intestinal microorganisms, resulting in chronic inflammation of the gut, and associated suppressed immunity. The microbiome is an internal metropolis of trillions of microorganisms or microbes that live in our bodies, mostly in the intestines. It is an area of intense and active research, as scientists are finding that the microbiome plays a key role in immune function.

Our diets play a large role in determining what kinds of microbes live in our intestines. A high-fiber plant-rich diet with plenty of fruits, vegetables, legumes, and whole grains appears to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short-chain fatty acids, which have been shown to stimulate immune cell activity. These fibers are sometimes called prebiotics because they feed microbes.

Therefore, a diet containing prebiotic foods may be beneficial. Prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria. Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, and less-ripe bananas. However, a more general rule is to eat a variety of fruits, vegetables, legumes (such as beans, peas, lentils), and whole grains for dietary prebiotics.

GARLIC

The active ingredient in garlic, allicin sativum, is proposed to have antiviral and antimicrobial effects on the common cold.

(Healthy Living Guide Harvard School of Public Health)

Source: Healthy Living Guide 2020/2021

All of you know that I am German and grew up surrounded by bakeries and amazing, healthy crunchy breads with nuts and seeds and without preservatives. As I am avoiding flour in my food intake, I was searching for a replacement for a bread I love to eat in Germany, and I found it!!!! The recipe is already shared between my 9 German friends whom I meet regularly for a home-prepared delicious breakfast. Please check out the flourless protein bread baked with nuts and seeds, and eggs (sorry, not vegan). It tasted delicious and is packed with Anti-Inflammatory nutrients. Happy baking!!!!

Dr. Mark Hyman’s Flourless Protein Power Bread

This delicious gluten-free bread, made from nuts, seeds, and eggs, takes just 5 minutes to prepare and is full of healthy fats and protein.

Prep: 5 mins
Cook: 1 hr
Yields: 8 Servings

Ingredients:

1/3 cup plus 1 tablespoon avocado oil

2/3 raw almonds

2/3 raw hazelnuts

2/3 raw walnuts

1/3 raw pistachios

2/3 raw sunflower seeds

2/3 raw pumpkin seeds

1/4 raw sesame seeds

1/4 hemp seeds

1/4 chia seeds

1/2 cup whole flaxseeds

6 large pasture-raised eggs

1/2 tsp apple cider vinegar

1 tsp sea salt

Directions:

1. Preheat the oven to 350°F.

2. Use 1 tablespoon of the avocado oil to grease an 8” x 4” loaf pan.

3. In a food processor, combine the almonds, hazelnuts, walnuts, and pistachios. Pulse 7 times until chunky; be careful not to overprocess.

4. In a bowl, mix the sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, chia seeds, flaxseeds, and cumin seeds (if using).

5. Add the processed nut mixture and stir to combine.

6. In a separate bowl, beat the remaining 1/3 cup avocado oil with the eggs, vinegar, and salt.

7. Add the nut and seed mixture and mix well.

8. Pour the batter into the greased loaf pan.

9. Bake for 50 to 60 minutes, until a toothpick inserted in the middle comes out clean.

10. Allow the bread to cool before slicing.

“Try a slice of this bread warm with some mashed avocado or a slather of ghee. I like to make two loaves at a time so I always have some in the freezer!”
– Dr. Mark Hyman

Since you have approached me in those many years in my Nutrition Practice, I am always keeping my eye on trusted sources, and love to share researched articles. In my experience Nutrition is so powerful, and it matters to eat the right foods for us, as well as avoiding the wrong foods Luckily this is possible with the FOOD INFLAMMATION TESTS from KBMO Diagnostics.

Please think about redoing a test, giving a FIT Test to a loved one for Christmas, or giving yourself the gift of that knowledge to approach the next year with the optimal food choices for YOU!

In Health and Happiness,

Silke