June 2010 Newsletter: Immune Boosting, Exercise Motivation and Yoga for Kids (plus a recipe)
Hi everyone, welcome to the June monthly newsletter from OrganicFood.com.au. For your reading pleasure, we've again compiled some handy and insightful nutrition, well being and foodie articles from our expert guest contributors. We hope you enjoy!
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Your WellBeing: Boost Your Immune System
This month's article comes from our very own in house nutritionist Amanda.
Immune Boosting Tips
This is the season of colds and flu. The weather outside is cold and miserable. Inside looks very appealing as the warmth of blankets and heaters beckons us to join them. Everyone has the same idea and as we share germs with family and friends, is there anything we can do to avoid getting sick?
Keeping the body's immune system active and at maximum efficiency is one of the keys to good health. The immune system protects the body and enables it to fight off infectious agents and rid itself of abnormal and worn out cells.1 In part, the immune system works by inducing chemical changes that alter body processes in order to guard and defend itself against foreign bodies.2 A fully working and maintained immune system will mean fewer illnesses, better protection from cancer, slower aging, reduced stress, increased energy, quicker recovery and of course protection from those dreaded colds and flu.2
What can I do to build my immunity?
Diet and exercise play a major role in boosting the immune system. Stress is also an immune system depressant and time should be taken each day to relax and meditate.
Exercise
Regular, but moderate exercise is vital in boosting the immune function as this will increasing blood-flow and consequently accelerating the movement of immune cells around the body. This, in turn, will increase the production of endorphins. Endorphins are the ‘feel good’ hormones and create an all round feeling of well-being. It is important to have the correct balance of an intake of nutrients to exercise. In other words, a well-balanced diet sufficient to meet their energy requirements. Remember not to overdo exercise as this will have the opposite effect on the immune system.
Nutrition
Inadequate nutrition and an excess intake of fat is associated with immune dysfunction.2 An adequate intake of iron (lean meat, liver, green leafy veges, whole grains, dried fruits, legumes, molasses, egg yolks, salmon); zinc (pumpkin seeds, mushrooms, soybeans, meats, turkey, seafood, wheat germ); Vitamin A (liver, eggs, carrot, sweet potato, spinach, apricot, butter); Vitamin E (almonds, avocado, olive oil, hazelnuts); Vitamin B6 (potato [with skin], banana, salmon, hazelnuts, chicken) and Vitamin B12 (salmon, eggs, chicken, beef, mussels, crab, turkey) are particularly important for the maintenance of immune function.
Fruits and vegetables form an important part of a well balanced, immune system boosting, diet. These contain Vitamin C and beta carotene (precursor to Vitamin A), both of which increase the potency of white blood cells and act as antioxidants. Citrus fruits, kiwi, strawberries, dark leafy greens, broccoli, spinach, red and orange capsicums are all good sources of Vitamin C and/or beta carotene. Your diet should be well balanced and avoid all saturated fats and polyunsaturates as much as possible, with the exception of some fish oils such as tuna, mackerel, salmon etc whose omega 3 fatty oils oil can actually improve immune activity. Garlic and onion are two very important foods as they act as antimicrobials.
References
1. http://en.wikipedia.org/wiki/Immune_system
2. Cataldo, C.B; Rolfes, S.R; Whitney, E.N: Understanding normal and clinical nutrition. 2002 Wadworth Group.
Your Body; Exercise Motivation
Written by Tracy Esterhuyzen, from Dare to Live who provide personal and outdoor group fitness training in Melbourne. At Dare to Live, we are passionate about helping people become happier, healthier and get more out of their lives.
Staying motivated & achieving your fitness goals
So it’s Mid Year and you still haven’t achieved your New Year’s resolution. Well you’re not alone. Most of us set new goals and fail to achieve them. So why do you set them? More importantly why aren’t you achieving them?
Well here are some little tips that are easy and will help you reach your goals this year! After all it’s not too late. There are still six great months left.
Set realistic goals -Remember to create achievable short t and long term goals. So, if your goal is to lose 10kg in 18 months then have weight loss gaols for every 3 months. Focus on each step not just the long term gaol.
Create a realistic plan- Create a plan that will fit in with your lifestyle. If you can only train 3 days a week then have a training program with only 3 days!
Sign up for an event- Participating in an event such as a Fun Run, can keep you motivated and be a really fun day! It is a great way to keep you on track to achieve your fitness goals too.
Measure your results- Don’t be scared to measure your fitness before you start your new program. How else will you be able to see how much you have achieved?
Give yourself credit- Don’t forget to give yourself a pat on the back for every little step you achieve, no matter how small. We are all too quick to pay attention to what we yet haven’t achieved. Each step is getting you closer to your bigger gaol!
So grab that pen and get ready to write down your new gaols for the next six months! Good luck and have fun!!
Tracy Esterhuyzen Owner & Lover of life Dare to Live Personal Training
Your Mind: Kids Yoga
Wellbeing tips this month are provided by Nadine Richardson, Yoga Teacher at Darma Shala Yoga School in Bondi. For more information you can email Nadine.
In the last few years we have seen a growing need to offer a wider range of services to our community. We have increased the number of prenatal yoga and introduced mums n bubs and also recently kids yoga. We have the She Births course, a unique and wholistic approach to childbirth education and parenting and now mothers groups.
Yoga allows all of us, even our little ones, to de-stress. It brings a sense of inner connection and stillness, a strength and confidence in our bodies and minds.
You can inspire your children at home simply by doing very simple yoga postures and playing games together. Pull out a couple of yoga mats…although generally children will love to be on your mat, or on top of you, which can be awesome strength work in a plank or dog pose.
Try lying on your back with your knees tucked in and balancing your baby over your shins, just rocking side to side or lifting your feet up and down is great fun. With an older child let them lie onto your feet and then fly them upwards like a plane, balancing there. Both you and your child are developing core strength, concentration, balance and trust.
For more ideas you can join the mums n bubs classes (for bubs of all ages) or come along and try kids yoga. We have one day a term when parents can join in with their children’s classes and get more ideas to share at home.
Your Tastebuds: Recipe of the Month
Fennel Soup
Trim the fennel (keep the leaves to 1 side) and remove the tough outer layer. With the base of the fennel on your board, slice into pieces about 1cm thick. Bring stock to boil, add fennel and cook for about 20 minutes until tender.
Season with salt and pepper. You can either cut the ricotta into strips and place on top of a toasted piece of sour dough bread or put the ricotta directly into your soup bowl (if not using bread). Then scoop out some fennel pieces from the stock and add on top of the bread and ricotta. Finally ladle in the stock. Drizzle with olive oil and sprinkle with parmesan and the reserved fennel leaves.