CoronaVirus—Fortify Your Immune System

There is lots of fear and angst about the Corona Virus spreading through out the world. You can read/watch all about the disease, its spread, and projections on its length of stay in our midst in many places. Most of us, especially in the US are sheltering in place to minimize the spread—we are in our fourth week in North-East California. 

Many health officials refer to "underlying conditions" as reasons why many get very sick and some succumb to the virus as a result. Senior citizens are often in that category, at least they likely have a weaker immune system just because of age.

We're urged to stay at home and if we go out, stay 6 feet away from anyone plus wash our hands and sanitize everywhere we touch.

BUT—Here's the BIGGY that none of our leaders are talking about. Fortify Your Immune System!

Check this article to learn about the immune system.

No matter the age, we can have a robust immune system that gets us through an illness or helps us completely avoid it. That's what a healthy immune system does. That's how our bodies were designed.

It takes an investment in time and effort. We've got time now so make the effort.

If you stocked up on junk food for your isolation time, you are not going to be prepared to handle the virus. While we're fighting an invader to our body, we need nutrition (and a few other things) to fortify the immune system

Steps to Fortify Your Immune System

• Eat a diet rich in fresh vegetables, fruit, nuts, seeds, whole grains and beans. If you've been following me, you know I eat Whole-Food, Plant-Based (WFPB). No processed food, dairy and meat. I notice that the produce section is very well stocked in the grocery stores. No empty shelves there. Also the vegan food section is fully stocked. Good for me and my fellow WFPB eaters, but a dire picture of a populace making bad food choices.

Time to eat food that nourishes our body. Here's a great post from an investment group I belong to. It lays out the specifics of a healthy diet: How to Beat the Coronavirus.

There is evidence-based science galore on the matter of whole food, plant-based nutrition and its effect on health. Time to get on the bandwagon. It WILL save your life!

• Get plenty of sleep. It's nonsense that you can get away with 6 hours a night of sleep. Sleep is a necessary requirement for a healthy immune system. I call it Body Repair. While you sleep your cells are going through repair mode. That cannot happen while we're awake because the body is busy creating energy for activity, digestion, addressing stress and other functions in the body. Get 8 to 9 hours of sleep. You need it!

• Take targeted supplements that enhance your immune system. Here are the main ones in adult dosages—reduce dose for children based on weight:
• Vitamin C—I take 2,000 milligrams of Vitamin C everyday. Vitamin C has been used for treatment of many diseases including respiratory virus infections. You might take 3,000 milligrams daily in divided doses.
• Zinc—This mineral has shown to help your body fight viruses, bacteria and disease. See The Role of Zinc in Antiviral Immunity. 20 mg daily is a helpful dose.
• Vitamin D—You can take 3,000 International Units daily.
• Selenium—You can take 100 micrograms daily. Or as I do, eat two organic Brazil Nuts daily because they are rich in selenium.
• Magnesium—You can take 400mg daily in citrate, malate, chelate or chloride form.

• Get exercise. Outside is best. During our Shelter in Place (SIP) order, I've seen lots of people out walking the trails in the area where I live. Great! Fresh air, elevated heart rate and being immersed in nature is good for your body. Exercise will cause immune cells to muster to  regions that are susceptible to infection (e.g., lungs and guts) for a few hours after exercise.

• Avoid sugar. It is death to the body. It weakens the immune system and causes so much other damage. 

• Be grateful, practice kindness, offer grace, keep your amends list small, think positive and live in the moment. Pray for the world, our country and the healing of people with the virus. These practices will keep your stress levels down. Increased stress takes a toll on our immune system. Attitude is everything.

If you Get Sick...

If you do get the CoronaVirus, take care of yourself by continuing to do all of the above. Increase your rest and sleep so your body can tackle the virus.

Embrace the fever unless it reaches 103º F (39.4º C) or higher). Fever is your innate immune response attacking the invader. The high heat helps kill the invading virus or bacteria. Following the theme that heat kills disease, there is evidence that using saunas (17.25 minutes into video) can help kill the virus. Similarly, you can use a hot tub/spa.

Drink lots of water—filtered of course.

Keep in mind that most who succumb to the CoronaVirus have underlying conditions particularly obesity. 70% of those admitted to intensive care are obese and 61% of those die. This video covers the latest numbers and demographics.

Bottom Line 

If you take care of your body it will get you through this pandemic with no or minimal effects.

Tell me what you are doing to prevent the CoronaVirus from infecting you.

Stay safe and be cautious. Follow the President's Guidelines and we'll #GetThroughThisTogether.

Original Image by Gerd Altmann from Pixabay

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Week 4 March Makeover 28-Day Challenge

Week Four (March 21 - March 28)

We're at the home stretch. Now that you've locked in a new healthy lifestyle doing the Challenge, what do you do when you’re on vacation and eating out? Good news! Over the last 10 years, I’ve seen lots of changes in restaurant menus that accommodate vegan diets.

Besides avoiding fast food, here are 10 Survival Tips to make eating out work for your Healthy Lifestyle:

1. Plan ahead. Where will you be eating? Consider what meal options are available.
2. Go online and explore the menu to discover possible selections. Look for a section of healthier choices.
3. Ask for smaller portions. Restaurant portions are typically too large.
4. Split your order. Share with a friend or spouse or take half home for another meal.
5. For a lighter meal, check out the appetizers. I find many a yummy, healthy meal in the appetizer section. Warning! That's where all the fried stuff can be, so be wise.
6. Order toppings and dressings on the side. Most dressings have added sugar, so drizzle on sparingly.
7. Don't be afraid to make special requests. Keep them simple. At a 5-star restaurant I asked the waiter to have the chef lightly steam whatever veggies they had. They brought me a huge plate of lovely, assorted veggies.
8. Tell the waiter to nix the bread or just take one piece and have the rest removed from the table. Remember! Bread is like sugar, especially white bread, and it ends up around your middle in the long run.
9. If you've eaten healthy for the day (sticking to plant-based, non-processed foods) then don't fret too much over your meal out. It's not the amount of calories you consume, but the KIND of calories that matter. All calories are not equal.
10. Limit any alcohol to one drink. It's empty calories and tends to increase your appetite.

It's not the amount of calories you consume, but the KIND of calories that matter.

For vacations and other occasions, bring your own food:

• Bring homemade Trail Mix and healthy plant-based meal bars (e.g. Epic, GoMacro, Amazing Grass) on trips.
• For potlucks, bring a dish that fits your eating needs so you have at least one thing you can eat.
• Eat something before going to events so you’re not hungry. You can pick and choose appetizers and plate items that fit your diet.

Do a search for vegan restaurants in your area. You may be surprised to find a few you never knew existed. Then go out and support them.

This is the last step in the March Makeover 28-Day Challenge. If you stuck with the plan, CONGRATULATIONS! If you did this Challenge to make health changes (heal a chronic disease or lower your cholesterol or blood pressure), you might want to make an appointment with your doctor and have your "numbers" checked. The results could make your doctor a believer—Food is Medicine. 

For further reading and education, you might want to pick up Dr. Greger's book How Not To Die and his cookbook by the same name. Also, watch movies and videos on the subject on NetFlicks, Amazon Prime Video and iTunes. Watch movies like Eating You Alive, Plant Pure Nation, Chow Down and if you have not seen it, the classic Forks Over Knives.

And with that, I hereby claim you are now plant-based certified. Go and spread the word.

Tell me what did you find most difficult during the challenge and what did you find was easy?

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Week 3 March Makeover 28-Day Challenge

By now in the challenge, you should be feeling pretty good. You may have lost some weight. No longer have headaches. Your foggy thinking is gone. That's what happens when you clean up your diet.

If you feel you’ve been bad, don’t beat yourself up. Keep going. Change happens with baby steps and persistence.

If you haven’t already downloaded Dr. Greger’s Daily Dozen app on the App Store or Google Play, get it now to help you add more plant-based foods to your meals and snacks. Add one or two more vegetables to your meal and only fruit for dessert. Steam, stir-fry, or roast veggies or use raw in a salad or smoothie.

Example:
If you like avocado, toast a whole grain sprouted or sour dough slice and spread with avocado. Don’t stop there. Add cucumber, tomatoes, greens, sprouts, onion and top with a sprinkle of sea salt and fresh ground pepper. Mmmmmm!

Example:
Have you made a Buddah Bowl? Start with a grain/seed (e.g., quinoa, farro, freeka, teff, barley, millet, etc.), add toppings (grated carrots, beans, chopped peppers, pepperoncini, sauerkraut, anything goes). Drizzle with apple cider vinegar and oil.

What About Smoothies?
Everyone loves smoothies, but do you drink veggie smoothies? Start by adding a handful of spinach to your fruit smoothie. BE CREATIVE. Build up to adding more and different veggies to acclimate your taste buds to more green. Here’s a basic recipe to start with:

Basic Green Smoothie
1 Banana
1 C Berries (frozen or fresh)
Lemon wedge (skin and seeds included)
Spinach (big handful)
1 Tbsp Fresh mint
1 C of ice, cold water or coconut water
Blend all ingredients. Optional: Add 1/2 Tbsp fresh ground flaxseed to thicken.

A note about the detox effect. You may feel pretty bad during the initial phase of your lifestyle change. Headaches, diarrhea, achy muscles—these are all symptoms of your body releasing toxins that have built-up in your tissues. Keep going. You really need this Makeover. You'll begin to feel so good, you'll never look back.

So let's review.

Week 1:
Clean-out your pantry and fridge. Eliminate unhealthy, processed foods. Begin a clean diet by eliminating dairy and meat. Dump household chemicals.

Week 2:
Restock your pantry with organic, healthy basics. Stock your refrigerator with organic plant-based food. Begin adding healthy recipes to your daily eating that include plenty of veggies, beans, nuts and seeds, and whole intact grains.

Keep it going! Your body will thank you with great health.

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Wisdom Wednesday

Myth:
If you want to lose weight, you need to eat less and exercise more.

Fact:
Losing weight isn't about eating less. It's about eating healthy—cutting out the sugar, breads and artificial ingredients. It's not about counting calories, but choosing the right calories. Dump the processed foods and eat fresh, plant-based foods (vegetables, fruit, beans, nuts and seeds), which are full of nutrients. You'll shrink to a healthier weight with whatever exercise you do.

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