May 2009 Newsletter: Immune Boosting Tips

Hi Everyone,

Welcome to the May newsletter from OrganicFood.com.au - the organic home delivery specialists. We offer wonderful, fresh mixed boxes, as well as a huge range of groceries, all certified organic, and conveniently delivered to your door all over Sydney and Melbourne. Its good for you and the environment!    

Winter is Coming...Boost Your Immune System

A fully functioning immune system can mean fewer illnesses, reduced stress, increased energy, quicker recovery and of course, protection from those dreaded colds and flu. A few general, high level tips to boost your immune system are:

• Stress is an immune system depressant and time should be taken each day to relax and meditate
• Regular but moderate exercise is vital in boosting the immune system function, as this increases blood flow, and hence accelerates the flow of immune cells around the body. This in turn boosts the production of endorphins, the "feel good" hormones which create an all-round feeling of well being
• Inadequate nutrition and an excess of fat intake is associated with immune dysfunction. An adequate intake of iron (e.g. leafy green veges), vitamin A (e.g carrot, spinach, sweet potato), vitamin E (e.g avo, almonds), vitamin B6 (e.g Potato with skin left on), vitamin B12 (e.g eggs, salmon) and vitamin C (e.g citrus fruits) is particularly important in the maintentenace of your immune function. Hence, fruit and vegetables form an important part of a well balanced immune boosting diet!
• Note, garlic and onion are particularly important foods as they act as antimicrobials

You can review our selection of weekly mixed boxes of organic fruit and veg to help boost that immune system...

Grocery Product of the Month

As the mornings get colder, a "winter warming" way to start the day is with these delicious Rolled Oats from Kialla Foods. Forget about Goldilocks and the Three Bears, piping hot is great! Even better when you add the delicious Escuminac Maple Syrup we have sourced from Canada. Absolutely delicous together. Warm those innards!!  

Recipe of the Month

Again brought to you by Georgina, our customer from the northern beaches, and talented chef from her great cooking school Simply Sumptuous Foods. Mention this newsletter when you register for a class and Georgina will give you 10% off the cost of your class!

Pumpkin, Lentil and Ginger Soup

Serves 4. Ingredients

• 1/2 cup red lentils
• 1kg Jap Pumpkin cut into chunks
• 1 onion thinly sliced
• 1 tablespoon ginger, grated
• 1 tablespoon orange zest
• 4 cups vegetable stock
• 1/2 cup buttermilk (optional)
• 1/4 cup coriander olive oil

Fry the onions in a little olive oil for 5 minutes, or until they soften.  Rinse the lentils and add to the onions with the pumpkin, ginger and orange zest. Add the stock and bring to the boil. Reduce heat and simmer for 30 minutes until the pumpkin and lentils are cooked. Remove from heat and blend in a processor until smooth. Stir in buttermilk and chopped coriander and serve.

Naturopaths Corner: Anti-inflammatory foods

Stephanie Hamilton, a naturopath based in Cremorne provides our piece this month. If you have any queries on this, or other well being issues, please email her directly on stephanie.naturopath@gmail.com.

Arthritis, obesity, diabetes, eczema and asthma are just a few examples of diseases that are characterized by inflammation. Quite often, choosing an anti-inflammatory diet is enough to reduce the symptoms of these conditions and treat the underlying cause. The following 5 food examples have strong anti-inflammatory benefits and contribute to overall good health:

• Oily fish: Salmon, sardines, mackerel and ocean trout are rich in anti-inflammatory omega 3 triglycerides. Aim to eat fish 2-3 times a week.
• Olive oil: Contains the anti-inflammatory compound, oleic acid. Great for a healthy cardiovascular system and managing healthy blood sugar levels.
• Cruciferous vegetables: Broccoli, cabbage and cauliflower contain sulphur-based compounds that reduce inflammation and improve liver detoxification.
• Berries: Blueberries, cherries, blackberries, and strawberries are all rich in anthocyanins, which means they are bursting with antioxidants. Antioxidants mop up the damage caused by inflammation.
• Ginger: This popular spice directly suppresses inflammation and improves circulation. Ginger tea is an excellent remedy for those stiff joints in winter. Infuse 1cm cube of fresh organic ginger in a cup of boiled water. Leave to sit for 5 minutes and enjoy! (This is also a great remedy for cold hands and feet).

Any Questions On Home Delivery Organic Food? Simply call 9967-9967 (Syd) or 9818-8606 (Mel), or email Leonie@OrganicFood.com.au.  We are here to help!

Thanks for your interest in sustainable agriculture, organic farmers and the environment.

Adam, Leonie and the Team at OrganicFood.com.au