Immune System 101

This article only applies only to those with a compromised immune system or one that's been weakened from past health events.

Despite my diet and conditioning with an emphasis on well-being, I had a really hard time during this past cold and flu season getting past one or two obnoxious bugs.

Finally, after six weeks, my strength, feelings of well-being, and energy levels are finally returning (Hallelujah!)

I notice that I've been bothered by a nagging cough, post nasal drip, and what seems like constant seasonal allergy symptoms.

While it's possible that seasonal allergies are at large, I've come to suspect that my immune system never relaxed back to normal levels following the battle with the last cold/flu bug. To make a long story short, I think my immune system stayed hyperactive and overly sensitive, potentially reacting to environmental stimulants that normally wouldn't aggravate it!

Once I realized this, I concluded my body needed some assistance to calm my immune system down. Ah ha! An antihistamine is probably in order. Furthermore, not just a one-shot deal, but on-going, 24x7 for at least some days or up to a week - until sensitization responses finally relaxed!

A couple of days into taking some over the counter long acting antihistamine, it seems my theory was correct! I'm feeling better and slowly climbing out of my reactive funk. While I'm not a doctor and can't categorically identify cause and cure, I'm pretty convinced I'm on to something that will help me ahead, too. We'll see how things play out in the long run, for now I'm moving on with my regular life at last :-)

Interesting article for tea & coffee drinkers

If you like green tea and coffee, seems like it's also good for your health :-)

Tofu's back on the menu, boys!

OK, maybe not for orcs. But for veg* folks, it's refreshing to see that tofu is gaining street cred with food chains like Chipotle and omnivores, too.

Selecting and cooking fresh veggies

Here's a video from the Yahoo! network showing easy methods for selecting and cooking vegetables to gain and retain the most nutrients.

I personally like to use a steaming basket in a medium sized stove-top pan, taking care not to overcook the broccoli, green beans, or whatever. I've used blanching and shocking with asparagus and it gives great results (no more limp or stringy asparagus :-) I suppose it will work well in general as shown in the video, too. If you don't want to bother with ice water, just use cold tap water or whatever you're comfortable with - the point is to drop the temperature from boiling to something cooler quickly.

Protein sources

One issue with avoiding the usual protein sources (meat and dairy) is identifying and leveraging alternative ones. I'm personally not a big fan of products that label themselves as vegetarian, yet are fundamentally processed and marketed to be synonymous with meat or dairy (e.g., vegetarian "bacon", "burgers", vegan "eggs" etc.) I'm not saying such products are null and void, I just don't think that's the right approach.

So, with that in mind, here are a few protein options for a reduced (or non) meat and dairy diet:

• Tofu (an obvious choice),Tempeh, Tahini, and Hummus
• Edamame (fresh,frozen, or dried - great for salads, snacking, or as a garnish)
• Quinoa (high in protein for a grain-like ingredient)
• Beans/Legumes (another obvious choice)
• Nuts (often used in the formulation of those veggie "burgers" anyway)

For sure, make sure you get some input from these sources each day, to provide sufficient protein input to your body.

Easy Eggplant Parmesan

If you're pressed for time to prepare a veggie side dish, try the following quick eggplant parmesan approach:

Quick Eggplant Parmesan for one (15 min to prepare)

Ingredients:

• 1 Japanese eggplant
• 1 Tsp. EVOO
• 3/4 cup marinara sauce (for example, Classico Organic Tomato & Basil)
• 1/4 tsp. salt
• Fresh shredded or grated parmesan cheese

Directions:

• Wash and slice the eggplant into 1/4" rounds
• Put the EVOO in a frypan and heat to mild frying temperature
• Put the eggplant rounds in the heated oil, sprinkle with the salt, and let them saute for about 2 min on the first side.
• Flip the rounds, cook on the other side, until the rounds soften and darken in color.
• Remove the rounds to a microwave-safe dish
• Pour the marinara sauce over the top
• Cover the dish with a paper towel (to prevent splattering) and heat the dish in a 1200 watt microwave about 2 - 3 min at 20% power (just long enough to heat the marinara sauce through).
• Remove, sprinkle with fresh shredded or grated parmesan, and enjoy when cool enough to eat!

 Easy, huh?

Food and drug interactions to avoid

I came across this interesting article on the Yahoo! Health Network that highlights some natural food and drug interactions to avoid. Read up on this, if you're in to green tea and pomegrante juice for their antioxidant effects, but also taking certain medications, you should revise your beverage choices. Others are highlighted as well, good to know about this stuff!

Cutting calories alone doesn't improve longevity

A recent study highlighted in Shape magazine indicates that restricting calorie intake doesn't improve longevity, although it may help offset certain medical conditions.

Is organic produce better?

This Stanford sponsored study on the Yahoo! network sheds doubt about how much "better" organic produce is than large store bought produce. Nevertheless, there are certain classes of fruits and vegetables that bear scrutiny for the pesticide treatments they receive (examples being celery, commercially produced strawberries, some peaches and other soft-skinned fruits). So, you'll have to use your own judgement and preferences here - and be clear on your reasons for choosing one over the other.

What to drink?

Drinks are big business and there's a lot of choices out there. But when it comes to liquids, which are the better choices? Well, here are some to consider:

• Water: Any pure and trusted water is something your body needs routinely. It should be a primary liquid every day.
• Tea: High in antioxidants, green tea is among the best and there is some ancillary evidence that it may combat the spread of certain cancers (see this Mayo Clinic article, among others on their site). Green tea is generally pretty bitter, however. There are more pleasant green tea blends available, or you can offset the bitter taste by mixing it with lemon tea or a sweetener (for example; agave, raw sugar, or some honey). One of my tricks is to brew two bags Bigelow green tea with one bag lemon tea in 8 oz of hot water; I found the lemon tea offsets the bitterness of the green tea somewhat. Also, at least one source recommends steeping teas for ten minutes (rather than three), supposedly because it releases more of the antioxidant polyphenols -- your choice there. Finally, watch out for sweetened teas in large cans - read the label on any "thirst quenchers" out there - they may not be the most health friendly option.
• Rooibos: Great hot or as an iced beverage, a delightful option to the usual coffee and tea choices.
• Coffee: If you're a coffee drinker, take heart; it's a beneficial beverage in moderation - so enjoy it.
• Juices: Look for natural juices with no added sugar, or reduced sugar options. Some suggestions: 100% juice blends -  add a little sparkling water and make your own soda.
• Wine, beer, and spirits: There is trace resveratrol in red wine and some B vitamins in grain-brewed beer. Spirits should be for enjoyment alone - and in limited amounts. All alcoholic beverages should be in moderate amounts, as a rule of thumb just one drink every few days or a couple a week. Some prefer to avoid wine because of the sulfites used to preserve it, you have to make your own call there.
• Smoothies: Yeah, a good treat. Look for ones that are higher on natural fruits and veggies than the "treat content" (like ice cream, sweetened syrups, yogurt, and so forth). Also, be aware that smoothies usually carry significant calorie content, so keep an eye on that, too.
•  V8 low sodium: A good beverage option that works well in the lunch box. Buy a bottle and take some in your own BPA free plastic cup or container.