Tag: COVID-19

You Are What You Eat, I am Living Proof

you are what you eat
~ Loreeebee ~ 2 Comments

I know this saying is old, but it has become increasingly clear to me recently.  Way back in 2011, I was diagnosed with an allergy to wheat.  Since then I have avoided anything that contained wheat.  It wasn’t easy, but I have grown accustomed to it.  So apparently has my body.

In December 2018, my husband and I tried out the keto diet as one of our sons was doing it and we were on vacation with him and his family.  After a few weeks of experimenting with that, we altered the strict keto version to what I call a “modified keto.”  We consume lots of fats, but the good, omega-3 kind.  We don’t restrict vegetables or fruits, AKA the good carbs. We avoid processed foods that contain lots of sugar and preservatives and consume lots of protein but stick to the lean and non-processed variety.

In March 2020, those good habits flew out the window with the arrival of COVID-19 isolation recommendations.  Feeling sorry for ourselves (missing our kids and grandkids) or bored, or both, we began the slippery slope to snacking and TV binging.

When Easter festivities were canceled due to social distancing measures, I still cooked a big dinner and baked delicious goodies, but divvied (most of) it up and dropped off care packages and Easter baskets to our sons’ respective doorsteps for their families to enjoy.  Usually, when I bake for family gatherings I include one or two gluten-free varieties.  Not this year, unfortunately for me.  Instead, I snacked on the wheat-laden goodies, limiting myself to half a cookie per day to avoid the stomach problems associated with my wheat allergy.

Shortly after Easter, the goodies were gone from our home, but the bumps on my scalp, one of the pre-wheat allergy diagnosis symptoms, were back.   As was the bloating, fatigue, and general lethargy, not to mention a few extra pounds. All the things I had worked so hard to eliminate!

If that doesn’t prove “you are what you eat” I don’t know what does.

Photo by Trang Doan, via Pexels

Healthy Choices During and After COVID-19

healthy choices
~ Loreeebee ~ Leave a comment

This informative article was originally posted on the Pyure Organic blog Sweet Talk and ties in nicely with a recent post of mine. It has been adapted for a guest post here:

At the peak of the pandemic, there were new guidelines seemingly every day to help us stay safe and lower our risk of catching and transmitting COVID-19. Today, the advice is clear. Wash your hands regularly, wear a mask, and keep your distance from others. 

There are other ways you can make healthy choices beyond virus prevention: changes to your diet, exercise, and mindset. These lifestyle changes may not completely prevent your risk of catching coronavirus, but they can boost your immune system, help keep your spirits high and make your body stronger for whatever life throws at you. Here are some simple changes you can make to stay fit and healthy in the midst of a pandemic. 

Focus on Good Nutrition

There are many reputable research studies that have found a link between a well-balanced diet and a strong immune system. As we head into winter, flu season is right around the corner; pandemic aside, it’s useful to start building healthy nutrients into your diet so your body is ready to ward off everything from the common cold to COVID-19. Here are some simple changes you can make to your diet. 

Switch to Sugar Alternatives

We know sugar can have negative consequences for our long-term health and is a contributing factor to diabetes and obesity. But some studies have shown that sugar can also decrease the effectiveness of white blood cells – a critical part of our immune system that fights infection. Eating lots of sugar can actually decrease your body’s ability to ward off the bad stuff. 

That doesn’t mean you should stop production on all that quarantine comfort baking! There are plenty of better-for-you sugar alternatives that can make your tasty treats even better. Stevia is one sugar alternative that we love – and Pyure Organic Stevia is one of the only organic stevia brands out there. Stevia is a sweetener that rates a zero on the glycemic index (meaning it won’t spike your blood sugar), zero-calorie, and free from any of the chemicals used to create artificial sweeteners. Check out some of our favorite recipes that use Pyure Organic Stevia for some healthy choices for home baking inspiration.

Add in a few Supplements

In addition to cutting out the bad stuff, you can also add in some minerals and probiotics to make your immune system even stronger – and able to fight off threats. We get most of these minerals through eating a balanced diet, but many of us are deficient in the so-called “Big Four” that help our immune system: 

  • Zinc: This mineral is critical for the development and function of immune cells, yet 79% of us are deficient in zinc. Studies have shown that “80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.” 
  • Magnesium: This so-called “master mineral” is involved in processes like producing energy and building important proteins like your DNA. Your body needs magnesium to function properly, and most people should aim to take 200–400 mg per day. 
  • Selenium: This mineral acts as an antioxidant to reduce inflammation in the body and improve immunity. You can get selenium through foods like fish, eggs, and mushrooms.
  • Iodine: This mineral boosts your thyroid gland, which produces hormones that directly impact your immune system. Too much iodine can be a bad thing, so be sure to consult with a doctor before adding an iodine supplement.

The more proactive you can be about building a healthy immune system, the better! Luckily, many of these minerals can be found by adding some new ingredients to your grocery list. Many healthy choices can be very simple.

Eat your Leafy Greens

Feeding your body with the good stuff is an easy way to keep out the bad stuff. We’ve all heard that citrus is full of Vitamin C and can help ward off the common cold – these foods can also make a big difference in your health: 

  • Red bell peppers: These veggies contain almost 3 times as much Vitamin C as a Florida orange. 
  • Broccoli: It’s packed with Vitamins A, C, and E, fiber, and many other antioxidants.
  • Spinach: rich in vitamin C, antioxidants, and beta carotene
  • Plain yogurt: Look for the unsweetened kind, which is packed with Vitamin D to help regulate the immune system (and add a little Pyure on top to make it taste great!). 
  • Kiwi: These little green guys are high in folate, potassium, Vitamin K and Vitamin C.

These are just a few foods that are great additions to your diet – there are many more out there that can give your immune system a little extra power. 

Stay Active, Even at Home

With many gyms closed and workout classes canceled, it can be difficult to find ways to stay active – but every little bit counts. “Inactivity is an important risk factor similar to high blood pressure, smoking, or high cholesterol,” reports the American Society for Nutrition. 

Regular physical activity supports your immune system and your mental health (more on that in a minute). It’s also a big part of protecting your health from long-term, chronic issues like heart disease and high blood pressure. 

If you’re not sure where to start with healthy choices for an at-home workout, think about what it is you would like to improve. Do you want stronger arms? Better flexibility? More aerobic capacity? From there, you can find a workout plan that works for you. Aim for 15 to 30 minutes a day of moderate exercise and build from there. Check out YouTube and Instagram for free at-home yoga classes, circuit workouts, and bodyweight strength training to keep your routine varied and interesting.

Don’t Ignore your Mental Health

Mental stress can put your body in physical distress, as anxiety takes a big toll on the body. Make sure you’re getting enough sleep and taking care of your mental health. “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system,” says the National Institute of Health. Many of us are juggling working from home, caring for family, and many other parts of life, but getting a good night’s sleep – that’s seven to eight hours for adults – should be a priority. 

There’s also evidence to support the idea that meditation can improve your immune system. Meditation can not only improve your sleep, but it can also help you manage stress and anxiety. Take 10 minutes out of your day to do some deep breathing, relax and calm down your nervous system. Your body will thank you!

Those are healthy choices!

Immune Systems: Keeping Them Healthy

crisis
~ Loreeebee ~ 2 Comments

It is more important than ever to keep our immune systems as healthy as possible as we head into colder weather. Especially with a second wave of the Covid-19 virus leasing its germs upon us in this pandemic.

My gardening business keeps me (very) physically active during the summer months. I also soak up lots of vitamin D. Both are important requirements for keeping our immune systems functioning at their best.

However, during the (too) long winter months here in Canada, I spend my days freelance writing This does absolutely nothing for my physical activity or vitamin D levels. Instead of working in the sunshine and fresh air, digging, and lugging plants and soil, I am indoors, sitting in a comfortable chair with my laptop.

Netflix movies are also more tempting on cold winter evenings, accompanied by a glass of wine and snacks of course.

When I was sick last February, we were just coming off a miserable cold and icy winter. My immune system was probably at a low from lack of physical activity and vitamin D. My consumption of junk food was enjoying a winter high too.

Motivating ourselves during our winter months to get outside is tough, but I plan to keep reminding myself to do so this coming winter. Perhaps like-minded neighbours can be convinced to go for morning walks.

I won’t pretend I will completely avoid high-carb comfort foods, but I can limit them. Continuing my healthy practice of a hydrating and nutrient-packed green smoothie every morning into my gardening off-season should help too.