#the hot peppers n spices n the meat n the fermentation

[moss-flesh]

i am once again thinking about my headcanon that qunari food resembles korean food !!!!! Rice cakes !! kimchi!! fried and soft tofu?? STEW !!! SPICY COLD NOODLES ??????????? idk why im so obsessed w that but i am

[mushroomjeremy]

SCP but as Food v1

I was going to make these into warm up sketches to practice drawing food, but feel like sharing. Here are some weird version of a small collection of SCP as food. It's a small mix between anomalies made it to food or just food vaguely based on them.

~~~

I'm a sucker for keys so here's the ones useful for this post. If some of these are null squares theres nothing I can do.

How it written:

🤍- Havent written up yet/vague idea

💗- Detailed recipes

👑 - Either the foods is to much food or to many different foods

🔧 - Self Assembly 

Type:

🍞- Bakery

🥩 - Grilled

🥣- Soup 

🍨 - Dessert

🍬- Candy

🥗- Salads

🥤- Drink

🥃- Alcohol

🍶- Condiment

Diet:

🐜- Arthropods/Insects

🥬- Vegetarian 

🍖- Meat

🐟- Fish

Taste:

🔥- Spicy

🍯- Sweet

Ingredients:

🧀 - Cheese

☢ - Blood/raw meat/raw egg/fermentation are an ingredient

🧭 - Exotic aka made of stuff real hard to get or just don't exist (examples being tree syrups not from maples, raw reindeer meat, anomalous item themselves, ect.)

~~~

SCP 001 The Scarlet King 🤍 ☢👑

A full table of 3 full seven course meals, one for each law (Blood, Howling, Concrete) Law of Blood food probably has blood, something that make the food offly red like beets, and spicy. Law of Concrete is stuff that just powders or looks like a brick or both. Law of Howling is going to be tricky.

SCP 009 🧭🥤🍯

Red ice cherry slushie

SCP 058 🍖🔥🥩

Spicy grilled beef heart with sauteed onions and red chimichurri sauce

SCP 111 🧭🐜 🔥

Spicy dragon snail escargot

Scp 166 ☢🧭🥗🍖

Reindeer carpaccio salad

SCP 999 💗🍞🍨🍯

Tart layered with jam, whip cream, and orange jello topped with a candied blood orange

SCP 1489 🤍

Mutton fusilli bucati pasta dish with a grey or black coloring to it

SCP 2317 🥤🔧 

Self-brewing cinnamon hazelnut coffee on hot salt (like Turkish coffee)

SCP 2360 🤍🍞🥤

Oil/metal looking doritos, drip, and energy drink (GFuel offbrand)

SCP 3001 💗🍬🥬

Large pomegranate boba pearl encased in a hard candy shell topped with black cherry carmel drizzle

SCP 3301 🍨🔧

Gingerbread house kit that makes a small world map.

SCP 3739  🧀

Mind Milk™ cottage cheese bowl 

SCP Yeah that one ☢🥣🍖🔥🍶

Spicy blood stew with chuck roast topped with white habanero n pineapple hot sauce

A - Spicy veal sausage. A whole big roll of it.

B - Ghost pepper corn chowder

Dr. Bright 🤍

Place holder to show that a food item based off scp 963 isnt the same as a food item based off Jack Bright himself. Thinking something made with whiskey/moonshine or just straight up a whiskey or moonshine… or both honestly.

Dr. Clef 💗🧭🍞

Three colored waffles (one blue, one green, and a barley one) sandwiched between with coconut sugar glaze than topped with thick corn chowder and unnecessary large amount of Corymbia terminalis sap syrup (I have no idea if that sap is even edible/if you can even tap the tree to get enough to make a syrup)

Lady Agora 🤍🍞 🍨

Blood Cornbread Bread Pudding with red colored custard and honey also maybe some herbs/spices/flowers with some magic meanings.

Pangloss 🤍

Little Diy Hotpot

Children of the Scarlet King🥃🍯

Warm red koolaid with alcohol and clumpy jello also candied blood orange and salty foam topping with sour or cinnamon rimming.

Chr*stian Ministries of America🤍 ☢ (I hate censoring stuff but im really not in the mood for the jesus people that dont know this is a fictional group today, be glad I haven't done the vore jesus one yet)

Can Jeremy not place actual blood in a food for once? It’s harder than you’d think. Thinking blood wine… or that weird communion wafer nachos.

Pope Soap Costk Crosstest 🤍 ☢ 🐟

Spicy raw squid with edible foam, also maybe blood sauce dipping and/or apples/whale blubber

~~~

I hope someone enjoy reading this cursed cookbook of ideas. I think I got pretty creative and most stuff here is edible with some just needing replacement ingredients for unattainable items... except all the blood recipes that can be made just cook your pasteurized blood correctly for your own sake.

[rainbowbeast-fr]

25 Unique Fish Dishes (for fish-eating dragons)

This is a portion of a descriptive list I’ve put together for myself for roleplay purposes, lore blurbs, etc. The original intent was to have a d100 list, but I ran out of steam pretty early on, haha. Thought I’d share it, just in case it proves helpful for anyone else! 

 Aether Gumbo: An iconic and heavily seasoned soup dish from the Crystalspine Reaches, it incorporates aether hermits, a type of magical crab native to Arcane waters, alongside a dark roux and a slew of herbs and vegetables. The arcane nature of the meat causes the gumbo itself to sparkle and shimmer. 

Harpy’s Roost Maeun-tang: This Wind Flight specialty is a spicy fish stew, utilizing anchovy broth, sea bass, and red chili pepper paste, alongside a wide variety of spices and vegetables, to create a soup that packs quite the punch! Servers will often allow customers to choose which fish will be cooked from a well-stocked aquarium.

Tiger Shrimp Bruschetta: This appetizer, consisting of freshly grilled bread with diced tomatoes, basil pesto, immaculately cooked tiger shrimp, and fresh mozzarella, is served at only the fanciest business parties in the Shifting Expanse, and is sure to please any Tempest Spire CEO. Now get back to work! 

Steamed Royals With Garlic Sauce: Royal oysters, hunted like truffles by trained amberwing waveskimmers, can turn quite the profit; not only are their pearls worth quite a bit, but when steamed and drizzled with a nice, buttery garlic sauce, they make for an excellent-- and pricey-- meal.

Popcorn Megashrimp: Popcorn megashrimp, made from skittering megashrimp breaded, fried in oil, and peppered with cajun seasoning, are perfect for those rare occasions during which the Colonel’s XXL popcorn shrimp buckets are simply not enough. 

Boston’s Devilsnap Chowder: Said to be a recipe originating from a dinner guest of the Lightweaver herself (perhaps even pilfered from her royal kitchens), this creamy chowder uses devilsnap clams, bacon bits, and a variety of veggies, alongside milk and flour (as a thickener) to create a meal that’s both filling and delicious. 

Nebula Float: Often served in a tall glass and garnished with a cherry, this drink consists primarily of a soft drink such as root beer or cream soda, and is topped with a nebula floater, a particularly sweet type of jellyfish. Especially popular on hot days in southern Sornieth. 

Emperor Roll: Named for one of the most fearsome beasts known to dragonkind, this delectable sushi roll calls for battered tempura shrimp, avocado, cream cheese, and spicy mayo. A plate of these is sure to keep any fish-eating dragon happy!

Angelspine Hors D’oeuvres: A small, savory delicacy consisting of raw, lightly seasoned angelspine meat, or uni. It has the texture and consistency of a firm custard, and is often served on platters at high-profile gatherings and dinner parties, where the urchin’s own golden quills are used in lieu of toothpicks. 

Sand Sucker Jelly: A seasonal treat from the Sunbeam Ruins and Shifting Expanse, these leeches only come to the surface during annual floods, after which many are caught, ground up, and fried into a savory paste. Often spread on toast or crackers for a quick (and tasty) snack. 

Tetra Tetrazzini: Diced ruby tetras imported from the Gladeveins, when tossed with forest mushrooms in a buttery cream sauce and splashed with a bit of sherry, make a fantastic topping for any pasta dinner. Top with almonds, fried onions, or breadcrumbs to really impress your date.

Drunken Scarlets: When not cracked over coatl tummies and eaten raw, scarlet mussels can be cooked in a flavorful white wine sauce for a quick and crowd-pleasing meal. Serve with a lemon wedge and grilled bread for extra class! 

Hand-Tossed Anchovy Pizza: Regardless of what other flights might say, nobody does pizza better than the dedicated chefs at the Emberglow Hearth. What could possibly be more delicious than a pizza with hand-tossed dough and freshly made sauce, cooked on an all-natural open hearth furnace? Adding anchovies fresh from the Blacksand Annex, of course. 

Star-On-A-Stick: A popular street food in coastal Fire Flight cities, vendors sell these deep fried starfish by the dozen on busy days. The crispy, oily exterior and soft, meaty interior are definitely an acquired taste if you’re not from the area. 

Fallen Star Soufflé: A savory soufflé made from whipped egg whites, white wine, roasted red peppers, and meat from the fallen star starfish, alongside other ingredients. The rarity of the fallen star, compounded by the difficulty of preparation, makes this quite the expensive treat. 

Tidelord’s Fingers: This traditional summer food from the Sea of a Thousand Currents is made from whitefish, which is battered and then deep-fried. While certainly not very healthy, they’re the favored snacks of many water-dwelling dragons. 

Snakehead Ehomaki: A maki sushi delicacy often eaten by Wind dragons at the start of spring. Though this recipe calls for a wide variety of potential ingredients, one should traditionally only fill the roll with seven. The golden snakehead eel is the central ingredient of this ehomaki. It’s considered especially good luck to eat this dish facing the year’s lucky direction. 

Ragesquid Calamari: Fried ragesquid is a staple of seafood restaurants all across Sornieth. However, their natural purple coloring oftentimes doesn’t survive the battering and frying process-- so chefs often use dye to give the calamari its distinctive purple color. 

Steppes Rangoon: These appetizers are a staple of Wind cuisine restaurants, despite not actually having originated from the wind flight. They consist of crab meat, cream cheese, and seasoning, which are then wrapped in a wonton wrapper and either fried or baked. 

Pickled Vampires: A favored snack from the Scarred Wasteland, plaguelings will often kill and ferment recently-fed wetland vampires, a type of leech, in a salty brine. They make for a satisfying, if bloody, treat. Non-plague dragons are noticeably less fond of these. 

Luminescent Caviar: Also referred to as “Glow Roe”, this food is scavenged or farmed from the bioluminescent fish native to the Tangled Woods. Though they’re not quite as flavorful as regular caviar, their aesthetic appeal ensures that this dish is just as, if not more, expensive. 

Black ‘n’ White Crab Cakes: Named partially for the Blacksand Annex and partially for the White Reaches crabs native to it, these pan-fried delicacies are served hot and are a favorite of many coatls. Add ashfall prickler hot sauce for an extra kick! 

Mirrorlight Anchoïade: This dip, at one time, was quite popular in the Sunbeam Ruins, though it’s since fallen out of style in favor of olive tapenade. It consists of filleted anchovies, olive oil, garlic, and white wine vinegar, alongside hints of lemon juice and other seasonings, and it makes for an excellent (though quite smelly) snack when paired with veggies or bread. 

Dumpling Squid Dumplings: A delectable treat consisting of ground dumpling squid and vegetable filling, wrapped in a thin dough, sealed, and then steamed. They’re especially delightful with a tangy sauce. Also referred to as jiaozi.

Glowstar Special: Because the Glow Star loses its luminescence the moment it leaves the water, this savory dish, consisting of smoked, seasoned starfish and kelp noodles, is prepared and served entirely underwater. This task becomes significantly more difficult when one is not in the Water Flight. 

[drlaurynlax]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

[south-korean-food-and-culture]

Common Dishes

Bibimbap: This dish usually uses six different vegetables and beef on top of a bed of rice, topped with a sunny-side-up egg and some sesame seeds. You can add any type of sauces or dressings that you like. All the ingredients are interchangeable and you can use whatever you find in the refrigerator and put it together.

Bulgogi: This could be considered the most popular dish in South Korea. This thinly sliced beef is typically broiled, grilled, or stir-fried and accompanied by lettuce wraps and gochujang (Korean spicy red pepper paste).

Mandoo: These dumplings are considered good luck during the Korean Lunar New Year festival. They're usually made with beef or pork but can be seen with chicken or vegetables and can be prepared and frozen for later consumption.

Jap Chae: Another very popular dish, these noodles are made from mungbean or sweet potato, which gives them their translucent look. It can be enjoyed hot or cold and is served with vegetables and chicken or beef.

Kimchi Jigae: More commonly known as Kimchi stew in English. This is the best way to use leftover or old kimchi. As kimchi ferments, it becomes sourer and when added to this dish it gives a rich and spicy flavor. Served hot and be ready to sweat!

Seollangtang: Korean Ox Bone Soup is an easy dish, but it takes a long time to make. This dish takes all-day simmering the legbones until you get a rich milky white broth and add meat, garlic, ginger, and noodles.

Kimchi: Kimchi is the most distinctive Korean dish. Kimchi is eaten at almost every meal and can be made in a variety of ways. It is typically made with fermenting napa cabbage with gochugaru, (which is Korean red pepper flakes), and a rice flour paste with herbs and spices. Every family makes this slightly different and depending on time fermented or how much of each ingredient used, this dish can always taste slightly different.

(2020, September 27).

These common ethnic dishes are all fairly "good" for you. There's either an immense amount of vegetables used in each dish or the use of cooking styles that keep hold of the nutrients. Kimchi poses a lot of health benefits alone. It provides probiotics which are healthy microorganisms that help the immune system and fight inflammation (2021, January 15). Bone broth soups, or dishes that use a bone broth as a base, are packed full of nutrients you need every day. It provides a source of calcium, magnesium, potassium, phosphorus, and other trace minerals. Fishbones contain iodine which can help with thyroid function. The bone marrow is a source of Omega-3 and Omega-6 fatty acids. The marrow also provides Vitamin A, K2, Zinc, and Iron (2020, November 30). There can also be something said about the amount of spiciness in Korean food. There has been researching done to show that eating spicy food once a day can lower mortality rates by 14% (BMJ 2015;351:h3942). Spicy foods can combat inflammation, become a powerful antioxidant, and raise the metabolic resting rate (2020, February 4).

Sources:

Dishes:

Childress, S. (2020, September 27). Try These 11 Classic Korean Recipes. The Spruce Eats. https://www.thespruceeats.com/traditional-and-classic-korean-recipes-4118376.

Spicy Food:

Butler, N. (2020, February 4). Some Like It Hot: 5 Reasons Spicy Food Is Good for You. Healthline/five-reasons-to-eat-spicy-food. https://www.healthline.com/health/five-reasons-to-eat-spicy-foods.

Lv, J., Qi, L., Yu, C., Yang, L., Guo, Y., Chen, Y., … Li, L. (2015, August 4). Consumption of spicy foods and total and cause specific mortality: population based cohort study. The BMJ. https://www.bmj.com/content/351/bmj.h3942.

Bone Broth:

McDonell, K. (2020, November 30). Bone Broth: How to Make It and 6 Reasons Why You Should. Nutrition/bonebroth. https://www.healthline.com/nutrition/bone-broth.

Kimchi:

Synder, C. (2021, January 15). 9 Surprising Benefits of Kimchi. nutrition/benefits-of-kimchi. https://www.healthline.com/nutrition/benefits-of-kimchi.

[ferrybaker0-blog]

Rappahannock Oyster Bar (Los Angeles, CA)

Rappahannock Oyster Bar at ROW DTLA 787 S Alameda St, Los Angeles, CA 90021 323.435.4004 www.rappbardtla.com / www.rroysters.com/restaurants/rappoysterbardtla Sun 08/12/2018, 07:30p-10:15p

[Note: Nick Erven has apparently left the restaurant since the writing of this entry.]

We last reported on Nick Erven back in August 2016, shortly after he'd opened Erven, his eponymous vegan joint in Santa Monica. People really seemed to enjoy it, but the spot just couldn't survive, and ended up closing at the start of this year, not long after the Chef started consulting for The Venue in Koreatown. Following the shutter, it was announced that Erven would be leading the team at the upcoming Rappahannock Oyster Bar at ROW DTLA, and the restaurant eventually opened at the start of May for lunch, with dinner coming a month later. We recently paid the place a visit for a birthday celebration.

A bit of history: Rappahannock actually traces its history back to 1899, when James Arthur Croxton Jr. (the current owners' great-grandfather) started an oyster business. He ran the company with son William Arthur Croxton Sr. until he passed away in 1961, while William himself passed in 1991. In 2001, cousins Ryan Croxton and Travis Croxton decided to revive the family business, and renewed their grandfather's oyster bed leases. Following, they began experimenting with oyster farming, and were able to starting selling product in 2005. The two were key in putting Virginia oysters on the culinary map, and in the process, they also helped revive and restore the Chesapeake Bay ecosystem.

The Croxtons' next step was to get into the restaurant business. They teamed up with Scott Croxton (another cousin) and the three purchased a property near their oyster beds, which they turned into Merroir in 2011. The "tasting room" was a success, and was followed up by the first Rappahannock Oyster Bar in DC's Union Market in September 2012. Rappahannock Restaurant in Richmond, VA arrived in December that year with Jonathan Staples--husband of Hilda Staples (Volt, Family Meal, Rogue 24, Graffiato, Aggio)--on board as a minority partner. The adjacent Rapp Session opened in February 2016, while Charleston's Rappahannock Oyster Bar dropped in March 2017. There's another Oyster Bar in the works for DC's Wharf as well, slated to debut later this year.

Travis has also expanded (sans cousins) into non-Rappahannock restaurants, collaborating with Derek Brown in 2013 on Eat the Rich (and oyster-slash-cocktail bar) and Southern Efficiency (a whiskey bar) in DC's Shaw district. He also got a piece of Graffito's (now-closed) Richmond expansion and opened two Rocksalts: one in Charlottesville, VA in September 2014 and one in Charlotte, NC in February 2015. Also in his portfolio is GWARbar in Richmond, VA (January 2015) and Brine in Fairfax, VA (May 2015).

Rappahannock DTLA was penned by Studio Unltd (Bavel, Dominique Ansel, The Rose Cafe, Otium, Chianina, MessHall, Bestia), and shows off a contemporary maritime sort of aesthetic. The open kitchen and concomitant Carrara marble dining counter dominate the room, and there's considerable patio square footage out front as well.

Erven was given free rein on the menu, and as a result, the food turned out much more interesting than I was anticipating. Beverage-wise, we have a compact wine list and a decent array of beers too. Corkage is $25, and we were charged twice. Click for larger versions.

uni-corn [$17.00] | sea urchin, corn, piquillo hot sauce, cotija, smoky mayo The name "uni-corn" is utterly obvious now that I think about it, so I'm surprised that this was the first time seeing it on a menu. Moniker aside, the elote-esque dish worked things out, presenting a mash-up of corn and urchin sweetness with an omnipresent, lingering smoke and a touch of heat.

pork belly lettuce wraps [$9.00] | pineapple bbq, shishito, benne We ended up getting comped a couple dishes (birthday boy was a regular at Saint Martha), and the first was this ssam-like preparation of pork belly. I certainly didn't mind it, finding the heavy, hearty flavors of the meat surprisingly well-matched to the sweet-tangy BBQ sauce while the veggies provided the needed contrast.

blue corn hush puppies [$8.00] | smoked maple butter, lime The complimentary hushpuppies turned out to be some of the best I've had. They highlighted the actual corn really well, and worked beautifully with the sweetness of the paired butter. I appreciated the acidity provided by the pickled onions, too.

deviled eggs [$8.00] | smoked trout, house hot sauce Being the egg fiend that I am, this was a must-try for me. The eggs were on point texturally, and the yolk matched like clockwork with the smokiness from the trout roe. I would've liked more heat from the advertised hot sauce, however.

Our first beverage was the 2018 Modern Times Wizard & Graf: Chapter 2 with Cherries, a saison-apple cider hybrid aged in both clay amphoras and French oak with Montmorency and Balaton cherries, created in collaboration with Shacksbury Cider out of Vermont. Its nose was barnyard-y and sour, but with a distinct cherry note. Taste-wise, I got more tartness and funk commingled with a soft acidity, minerality, and a sweet cherried spice on the mid-palate.

large tower [$150.00] | 12 oyster, 6 scallop, 6 clam, 6 shrimp, hamachi, uni guac, caviar, lobster salad Given the number of people we had, we opted for the restaurant's large seafood tower. We'll start with the tower's lower level; clock-wise from left we had:

Rappahannock River Oysters - These were among the easiest-eating oysters I've had: soft, sweet, mild, with surprisingly little salt.

Rochambeau Oysters - I didn't get to try these, but from what I heard, they were clean and subtly briny, and went down pretty easy as well.

Olde Salts Oysters - I found these creamy at first, but this quickly transitioned to a strong, focused salinity that really stayed with me.

Peruvian Bay Scallops - With tarragon, poppy seed, yuzu juice, and burnt orange oil. Again, I wasn't able to try one due to the number of people we had in our party.

Clams - Super clean, with a sharp, oceany taste.

Shrimp - Fresh tasting for sure, but also just briny enough, with a citrusy tartness and an herbaceous, astringent character.

Accoutrements, meanwhile, included horseradish cream, maple-black pepper mignonette, kimchi mignonette, and "awesome sauce" (a Vietnamese-style ceviche sauce if I'm not mistaken).

And of course here's the upper level of the tower; clock-wise from left we had:

Hamachi, Sliced Plums, Watermelon Radishes, Serranos, Garlic Ponzu, Shiso - I got a nice depth from the soy here, along with a persistent heat on the finish thanks to those serranos. The other elements contributed a bevy of contrasting tart, tangy notes that I appreciated as well.

Caviar, Crema, Toast - I was a fan of how in-your-face salty the caviar was, and how that was tempered by the lushness of the cream and the bit of toast on the bottom.

Uni Guacamole with Masa Fries - Fries were crispy and wonderfully corn-forward, and went swimmingly with that zippy guac.

Lobster Salad - Typically found in the lobster roll at lunch, this was delightfully sweet, creamy, and clean.

crispy brussels sprouts [$14.00] | dill-tofu ranch, trout roe, "everything spice" The Brussels delivered, no doubt. All the smoke and char and crunch and bitterness that I wanted was there in spades, evened out by that "ranch" while the red onions provided a welcomed sharpness to things.

grilled octopus [$19.00] | lobster rice, chili pepper, sauce nero I had to get the octo of course, which I did not regret. It was super savory, but also super tender, with a lovely hit of citrus that served as a great accent piece. The lobster rice was unexpected, but worked as a rich, creamy, cozy complement.

Our next beer was the 2017 Modern Times Swift Midday Brilliance, a sour blonde-sour saison blend, fermented with Saccharo/Brett/Lacto, then aged in white wine barrels with mangoes. It smelled tart and Bretty for sure, but with the sweetness of the fruit peeking through. On the palate I found sourness and acidity initially, along with rich, true-to-life mango flavors coming through toward the back end.

"loaded" potato latke [$16.00] | bacon, scallion, crispy cheddar, crème fraiche, caviar Here was a mash-up of a latke and Waffle House hash browns, a wondrous mélange of potato, pork, cheese, cream, and salt that I found utterly gratifying. A favorite of mine.

cheddar biscuits [$9.00] | kimchi, smoked apple butter Erven's biscuits were ostensibly inspired by Red Lobster's Cheddar Bay examples. They were soft yet crispy, and buttery certainly, and had a flavor profile that reminded me of Chinese cong you bing, which I loved. Delish alone, but even better with a dab of that sweet 'n' smoky butter on the side.

burrata [$15.00] | heirloom tomato, cucumber, crispy pita, olives, red wine vinaigrette This panzanella-ish salad was a pleasant surprise. The burrata was as cool and creamy as you'd expect, and really worked as a foil to the potency of the olives. The veggies provided further contrast to the dish, and I was a big fan of those crunchy shards of pita, too.

lambs and clams [$24.00] | fennel, fingerlings, poached egg, grilled bread Erven's take on a Rappahannock staple was a monochromatic affair, but fortunately it tasted better than it looked. The crux was the balancing act between the brine of the clams and the savory depth of the lamb, with the potato serving as a moderating element. The fennel, meanwhile, added a welcomed zinginess to the dish.

The evening's final beverage was the 2017 Modern Times Expulsion of the Princes, a blended, red wine barrel-aged, Lacto/Pedio/Brett-fermented dark sour ale with blueberries and blackberries. Aromas were on the vinous side, with dark berry fruit, leather, and light grain. In terms of taste, I got more of that rich, jammy berry alongside light smoke, light acidity, and a crisp-drying character.

eggplant [$15.00] | chili-hoisin, lettuce, cucumber, radish Here was the most overtly Asian-y dish of the night. We had what seemed like an entire eggplant, a meaty, satisfying specimen doused with the familiar, dark-toned savoriness of hoisin. It was some pretty heady stuff, so the veggies on top were crucial as a counterweight.

shrimp and grits [$22.00] | anson mills grits, benton's bacon, corn succotash, chili butter, sunny egg Last up was the Chef's version of a Lowcountry classic. It was a homey, comforting dish, the well-spiced grits meshing well with the sweetness of corn and the considerable brine of the shrimp (which, I will say, were a touch over).

Since this was a birthday dinner, one of my dining companions ended up preparing a coconut cheesecake with passion fruit. It was actually one of the best cheesecakes I've had in a while. I found it relatively airy, with a good back-and-forth between sweet and tart, while the crumbly crust was thoroughly enjoyable. The key, though, was the subtlety and finesse of the coconut, which served as the perfect accent to the classically rich, creamy nature of the cake. Note that the circular depressions on the surface of the cake were due to non-edible, succulent-themed decorations that were removed.

Given my preconceived notions of Rappahannock, I was expecting some fairly prototypical East Coast seafood from this place. However, I should have known better with Erven in command of the kitchen. Even though Rappahannock's sort of a chain restaurant, the place felt distinct, unique, "LA" if you will. Certainly, the food is centered on the classics, with a lot of Southern influence to be sure, but you'll also find plenty of contemporary details and multicultural leanings that touch upon the diversity of Los Angeles. This was my first meal at the new ROW development, and it's a promising start.

Source: http://www.kevineats.com/2018/08/rappahannock-oyster-bar-los-angeles-ca.html

[lindafrancois]

Guidelines for Women with PCOS During COVID-19

The World Health Organisation (WHO) has declared the coronavirus disease 2019 (COVID-19) a pandemic. Presentations of COVID-19 have ranged from asymptomatic/mild symptoms to severe illness and mortality.

Common symptoms have included fever, cough, and shortness of breath. Other symptoms, such as malaise and respiratory distress, have also been described. Symptoms may develop 2 days to 2 weeks following the exposure to the virus. [1]

PCOS is also linked with chronic low-grade inflammation which can be further linked with other aspects of PCOS as insulin resistance, cardiovascular disease, etc. Inflammation directly stimulates excess androgen production, worsening PCOS condition if more abdominal adiposity.

Evidence has suggested that PCOD associated low grade inflammation also results in elevated White blood count, endothelial dysfunction and increased oxidative stress WBC has lead role in immunity of body and might back virus, and hence the inflammation needs to be controlled for better immunity.[2]

Have you checked your immunity levels?

Check Your Immunity Level Now

Keeping this in view, Truweight has formulated guidelines which can help women with PCOS during COVID- 19 Pandemic.

Nutrition And Gut Health

Evidence based dietary guidelines demonstrate positive effects on PCOS outcomes like weight loss and reduced insulin sensitivity when a diet includes low glycemic index foods, high fibre, high protein and healthy fats.

Whole grains like Brown rice, Oats, Whole wheat, Quinoa, Barley, millets like Ragi, Jowar, Bajra, etc. are nutrient dense and good sources of complex carbohydrates which should be included in diet.

Including vegetables like cauliflower, cabbage, broccoli, bell peppers, etc will give the body an adequate supply of fiber and micro-nutrients. Ensure having salads in each meal to make it a more fiber rich diet. 

You can enjoy all the seasonal fruits (1-2 servings/day) like Oranges, Sweet lime, Muskmelon, Watermelon, Mangoes (1/2 half) that are dense in essential micronutrients Vitamin C, B-complex vitamins, etc. You can simply squeeze lemon (for Vitamin C) over a salad, soup, dal or snack.

Lentils like kidney beans, chickpeas, soybeans etc also give complex carbohydrates along with benefits of fiber and protein. Lean meats like egg whites, chicken and fish can also be added to improve protein content in the diet. Non vegetarian food portions should be confined to 70 grams of serving/twice a week. 

Dietary omega-3 (n-3) fatty acids from nuts and seeds, cold pressed oils (oil intake – 2 to 3 tsp/day) have effects on anti-inflammatory and immune-modulating; decreasing insulin levels in the body.

Hormones and fat-soluble vitamins need healthy fats for optimal production and absorption. You can take 1 tbsp of seeds combination throughout the day, it can be spread on a smoothie, salad, soups, etc. Handful nuts like Almonds, Walnuts, Pistachios, etc can be consumed during mid mealtime. 

Regular intake of Vitamin E is crucial for maintaining the immune system via the activity of T cells – the white blood cells that provide protection from viruses e.g. flu. Food sources include Nuts like Almonds, peanuts, hazelnuts etc, Greens like spinach, broccoli. 

Vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection. Include orange coloured foods in your diet that are rich in Vitamin A. Foods like carrots, pumpkin, sweet potatoes, etc are one of those.

Zinc promotes healing, protein synthesis, growth of immune cells. Food groups that can supplement your body with Zinc are pumpkin seeds, beans, chickpeas, almonds, cashews, and products fortified with zinc. 

Growing evidence has implicated the intestinal immune system as an important contributor to metabolic disease. Looking after the health of the gut and maintaining a right balance of microorganisms in the digestive tract is vital for proper absorption of nutrients, physical and mental health, and immunity. [3]

Prebiotic, probiotics, essential amino acids should be consumed to degrade anti-nutrients like phytates, etc. 

Including preparations of Brown/White Rice based fermented foods like Idli, Dosa that are soaked overnight in water; can promote growth of good bacteria in the gut.

Seasonal pickles (less oil) can also be consumed which acts both prebiotic and probiotic. Since pickles contain oil, therefore we advise you to stick to the portion size (0.5-1 tsp a day). 

Consuming the rice water from the fermented Rice too has health benefits, it works as a prebiotic and reflects antimicrobial and antioxidant properties. This should be consumed early in the morning empty stomach for better gut health and immunity. 

You can add prebiotics like fiber rich foods – salads, sautéed or stir-fried vegetables, resistant starches like small green banana, oats, barley, white beans, lentils and cooked and cooled rice; which produces short chain fatty acids (butyrate) in the intestine.

Butyrate, SCFA helps growth of good bacteria in the gut. It also boosts the immune response in the body, reduces inflammation and improves nutrient absorption. 

Including herbs and spices like Cinnamon, ginger, garlic, turmeric, fennel seeds while cooking will improve immunity as well as these herbs are good in correcting hormonal imbalances. 

Include anti-inflammatory foods like Olive oil (2-3 teaspoons in salad dressings), Green vegetables (75 – 100 gm), Turmeric or Cinnamon (pinch in warm water/hot milk) to reduce inflammation, one of the symptoms of PCOS. 

Hydration is important to calm the hormonal imbalances in PCOD. Also, it improves the metabolic rate of the body. Drinking 2-3 litres water per day is essential. Water is a natural detoxifier. 

Avoiding processed and junk foods like breads, pasta, noodles, etc since they spike sugar levels in the body therefore making PCOS management difficult. 

Avoid alcohol and smoking as it affects hormonal imbalances and raises the oestrogen levels in the body. Apart from hormonal changes, it suppresses immunity. 

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Take back your Immunity with our Immune Booster Diet plan

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 Supplements

Vitamin D plays an important role promoting a healthy immune system. Scientific research suggests that supplements of Vitamin D in the form of granules or chewable tablets like Tayo60k, D-rise, ShelCal D, etc improves Vitamin D levels in the body that in turn protects the body against respiratory infections. 

Best source to absorb Vitamin D would be getting oneself exposed to sunlight preferably from 7 AM to 10 AM. 

Adding a probiotic supplement like Velgut, Darolac everyday for a month has shown to have improved immunity and is associated with changes to the gut microbiota. The gut immune system may represent a novel therapeutic target for systemic inflammation in insulin resistance. 

Supplements like chromium, inositol (APCOD/ NORMOZ), folic acid, iron, and Vitamin B12 should be taken based on lab reports for deficiency and better results. This should be under consultation of Nutrition coach or Gynaecologist. 

Exercise

PCOS is more about living a healthy lifestyle to improve your hormonal imbalance. A healthy lifestyle which includes healthy dietary intakes, regular exercise and regular sleep. 

Being active everyday, will give you a healthy body-physically and mentally. Studies have shown doing 30 mins of Aerobic activity not only helps in weight loss but can improve PCOS symptoms like reducing Body Mass Index, controlling Insulin resistance and regulating menstrual cycles. 

Few Yoga asanas like Suryanamaskar, Bhujangasana, Dhanurasana, Bhramari Pranayam, Kapalbhati, etc helps to reduce cortisol levels therefore improving mental health. You can begin your day by doing basic 5-10 Suryanamaskar, everyday to improve flexibility. 

It is advisable to do 30-90 minutes of moderate exercise a day 5 times a week as simple as Spot jogging, skipping, lunges, planks, etc. If you have a lawn or veranda attached to your house; or a lobby or premises in your housing society, then you might want to do a 30minute brisk walk. 

Stress and Sleep

Studies demonstrate, increased stress can adversely affect PCOS conditions and exacerbate the symptoms related.

Having PCOS might have a drastic effect over your body during COVID-19. It also can be linked with depression, anxiety, and increased risk of Cardiovascular disease and Diabetes. [4]

Connecting with your distant friends and family relatives, over a voice or video call can keep you engaged & can help you reduce your stress and anxiety. It can be called as distant socialising. 

You can also start with a hobby which got lost because of your busy hectic lifestyle. This will help you increase your happy hormone Serotonin and reduce cortisol. 

You involve yourself in group activities with family members in the house, as simple as playing indoor games, cooking and cleaning together, kitchen gardening, etc. 

Sleep is considered an important modulator of the immune response. Thus, a lack of sleep can weaken immunity, increasing organism susceptibility to infection. You must aim to get a good 7- 8 hrs of undisturbed sleep at night. 

Meditation for 20-30 mins or deep breathing exercises like Pranayam either early in the morning post waking up or before going to bed can help control Stress and also induce good sleep.

General Guidelines

Use Mask when you are going out to buy essentials or if you are coughing, or sneezing. Ensure the Mask is washed thoroughly after each use. 

Wash Hands Frequently and thoroughly for 20 seconds OR clean your hands with an alcohol-based hand rub or wash them with soap and water. 

Social Distancing – Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing. 

Avoid touching eyes, nose and mouth. This will ensure the virus does not enter your body. 

 Diet Plan

TimePlan 1Plan 2Plan 3Plan 4Waking UpApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterBreakfastRed Rice Poha / Veg Sandwich +1 Oats upma/Dosa – 2 + 2 tsp Flaxseed chutneyMillet Idli / Millet Dosa – 2 + 1 cup SambarAkki Roti 2 with 2 tsp Garlic chutneyMid MorningLemon Water or Chia Seeds + Almonds 2-3 Or FruitButtermilk Or Sattu water + Almonds 2-3 Or fruit Lemon water Or Chia seeds + Almonds 2-3 Or fruitButtermilk Or Isab gol (1tsp) + Almonds 2-3 or fruitLunchDal 1 Bowl Brown Rice 1 Bowl / ½ Bowl White Rice Veg Curry 1 Bowl. Buttermilk (200ml)Veg salad Veg Pulao 1 Bowl Tomato Raita – 1 bowl Turmeric & Mango pickleSambhar 1 Bowl Brown Rice/ Red Rice 1 Bowl Onion Raita / Curd 1 BowlVeg Dal 1 Bowl Brown/ Red Rice 1 Bowl Kosambari 1 Bowl Buttermilk (200 ml)Mid EveningHerbal tea + KhakhraHerbal tea + Roasted ChanaHerbal tea + Dry bhelHerbal tea + Roasted MakhanaDinnerVeg Soup 1 Bowl + Vegetable dal chilla 2 no. +green chutney 2-3 tspMillet Roti 1 no + Sprouts curry 1 bowl + Onion saladSauteed veggies 1 Bowl + Upma 1 BowlVeg soup 1 Bowl + Veg Daliya 1 BowlBedtime1 cup cinnamon / turmeric water1cup cinnamon / turmeric water1 cup cinnamon / turmeric water1 cup cinnamon / turmeric water

Disclaimer: Truweight does not claim to cure any diseases. Results may vary. Diet supervision is not a substitute for medical treatment. You can prefer food/recipes as per local availability. 

Recipes

1. Turmeric Root & Mango Ginger Pickle in Lemon Juice

Ingredients 

150 gms Fresh Mango Ginger 

150 gms Fresh Turmeric Root 

1/3 Cup Lemon Juice (~5 Large Lemons) 

4-5 Green Chillies (optional) 

1/2 tsp Salt 

Method: 

Using a few drops of oil, grease your palms. This prevents the turmeric root from staining your palms. 

Peel and chop the turmeric and mango ginger into thin slices. You can also julienne them. Cut the green chillies into 1/2′′ pieces. 

Add the mango ginger slices, turmeric root slices, green chillies, lemon juice and salt to a clean, dry, airtight glass bottle. Use a spoon and mix well. Close the bottle and let the pickle rest for 2 days.

2. Kambu Ragi Koozh / Ambali (fermented, vegan, gluten-free)

Ingredients: 

Whole kambu or Bajra – 1 cup 

Ragi flour – 1.5 cups 

Water for cooking – 4.5 – 5 cups 

Salt to taste

Chopped onion (Optional)

Method: 

Soak the whole kambu or bajra for an hour. Rinse and let it air- dry for a couple of hours. 

Then use a mixer and grind to a coarse rava/broken grain consistency. Add water to the broken kambu. 

Add the ragi flour and mix well. Set aside till it ferments. Overnight does the trick. 

Boil the water, add salt and add the fermented grain mixture to it. Keep some more water aside. 

In case the porridge becomes too thick, add water as required. Allow it to cook till it thickens and flour gels together. Set aside till it cools completely. 

Koozh can be eaten in a couple of ways. Thick koozh can be eaten as one would eat paddy/millet rice. Serve it with sambar and poriyal or however it is you eat your rice.

Alternatively, once the koozh has completely cooled down, it can be diluted with water so a more flowing porridge and chopped raw onion can be added to it. This is pretty much a complete food in itself. 

Conclusion

Nearly 10% of women have this common reproductive and endocrinology disorder, PCOS, today. Women with PCOS during COVID-19 pandemic can get their health in trouble if not maintained a healthy lifestyle.

Today, while the world is at home fearing the virus, do not neglect the impact of it on your health without even coming in contact with it. That is, as said, maintaining a healthy food habit, exercising more often and keeping your mind engaged is as important as staying home.[5]

‘You get it when you put it’. That is, if only you put an effort towards getting better, you get an efficient result. Having PCOS and COVID-19 is such a time where you have to get alerted towards how healthy you are living.

There is no way that someone else is going to make that happen until you do it yourself. Share this blog with people you care about and have PCOS. If not you someone else will surely require these guidelines. Also contact us for any queries regarding the guidelines.

The post Guidelines for Women with PCOS During COVID-19 appeared first on Truweight Blog.

Guidelines for Women with PCOS During COVID-19 published first on https://dietariouspage.tumblr.com/

[easiestwaytoloseweight]

Low Calorie Condiments for the BBQ

You can still enjoy the delicious fun of summertime cookouts and stay on track with your weight loss goal. We have lots of lower-calorie ideas to help you do that, such as 5 Better for You Burger Recipes You’ll Love >  and Healthier Potato Salad> But while you are choosing healthy dishes like those, be aware that sneaky excess calories are lurking in places where you might not expect them. Condiments may seem like just little dabs of flavor, but, according to the United States Department of Agriculture (USDA), a single tablespoon of ketchup can have four grams of sugar and an equal amount of mayonnaise can come with 90 calories and 10 grams of fat. That’s why they’re counted as “Extras” in your Nutrisystem weight loss plan (Not on Nutrisystem yet? Click here to get started >). Good news: These five low calorie condiments are loaded with flavor. Better news: They are all “Free” foods you can enjoy to your heart’s content.

The Great Debate: Is It an Extra or a Free Food?

Read More

Here’s what you need to know about choosing and using low calorie condiments :

1. Mustard

The seeds from the mustard plant, a leafy green with a spicy flavor, are ground up and blended with vinegar and other ingredients to make the familiar yellow condiment. The color actually comes from turmeric, another flavorful spice. The mustard shelf at the grocery store is filled with lots of choices, from mild, smooth-textured bright yellow types to browner, grainier and very hot varieties. Dijon mustard is blended with white wine to add a tart flavor to balance the moderately spicy taste of the mustard. Beware of honey mustard, which has added sugar, and “dijonnaise,” which has all the excess calories and fats of mayonnaise.

TRY: Mustard is most commonly used to add zest to burgers and hot dogs, but it makes a tasty glaze for grilled chicken, fish or vegetables. You can also use it to make a low calorie flavorful salad dressing, such as our Creamy Honey Mustard topping >

Grocery Shopping 101: A Crash Course in Condiments

Read More

2. Lemon/Lime Juice

Your food gets a spark of bright, acidic flavor from the juice of these two citrus fruits. Both are nearly calorie-free and loaded with vitamin C. Generally, lemons are slightly more sour than limes, while for many people the latter has a lightly bitter taste. Fresh lemons and limes have the best flavor and they’re easy to slice up and squeeze for juice by hand. You can also find packaged lemon and lime juice in supermarkets—just be sure before you buy that they are pure juice and contain no added sweeteners.

TRY: Fresh lemon or lime juice adds a refreshing splash of flavor to calorie-free seltzer. These juices also brighten the taste of grilled fish or chicken, and they add a spark of acid to mixed and fruit salads. Briefly grill lemon or lime halves to infuse them with a smoky taste that gives many dishes a flame-cooked flavor.

3. Hot Sauce

Also known as chili sauce or pepper sauce, this spicy condiment is made from hot peppers blended with a little vinegar. Hot sauce comes in a wide range of heat options, from mildly tongue tingling to five-alarm fire. Those made with habanero or ghost peppers tend to be the spiciest. Sriracha (sometimes call “rooster sauce” because of the image on its label) is a popular Vietnamese-style hot sauce that’s moderately spicy. According to BioMed Central, all hot sauces are loaded with capsaicin, the heat-bearing compound that research shows speeds metabolism and can help burn fat.

TRY: Unless you’re an experienced hot-sauce lover, start with just a few drops on your food and add more once you’ve tasted it. Mix a little hot sauce into ground turkey to punch up the flavor of your burgers with one of the most flavorful low calorie condiments. Sprinkle a little on grilled vegetables or seafood, such a shrimp or clams. Use hot sauce to make a zesty (and sugar-free) marinade for meats by whisking it with a little olive oil, fresh lime juice, minced garlic and chopped scallions.

4 Ingredients You Should Never Eat Again

Read More

4. Salsa

When we think of salsa, we typically picture a chunky sauce made with tomatoes, chile peppers and onions that comes in various levels of spiciness. You can also find salsas that are based on tomatillos (green or “salsa verde”) or fruit such as mangoes or pineapple. When shopping for bottled salsa, be sure to check the label for added sugar, which will load on extra calories. To get all the goodness and nothing more, you can use our recipe to whip up your own fresh salsa in minutes.

TRY: Skip the cream-based dips and instead slip your veggies into a bowl of one of our favorite low calorie condiments: Salsa. Make quick and healthy guacamole for dipping by blending salsa and lemon or lime juice with mashed avocado. Hold the ketchup and top your burger with a spoonful of salsa. Fruit-based salsas turn plain grilled fish into tropical treat.

5. Vinegar

According to the Journal of Evidence-Based Integrative Medicine, vinegar is made, like wine, by fermentation, which in this case produces acetic acid rather than alcohol. While vinegar generally has a tangy flavor, you’ll see a variety of types made with such ingredients as apple cider, red wine, and even champagne, each with slightly different tastes. Balsamic vinegar, made from grapes leftover from wine-making, is dark-colored and tends to be thicker and more flavor-intense than other types.  Vinegar has long been used in cooking as well as a folk remedy for many conditions. One recent study even found that vinegar may prevent spikes in blood sugar, which can be very beneficial for people with diabetes.

TRY: Vinegar infused with herbs such as tarragon or basil make a flavorful (and calorie-free) salad dressing. A trick many chefs use is to splash roasted or grilled meats or vegetables with a little vinegar while they’re still warm, which brings out the full flavor of the ingredients. Use apple cider vinegar in place of the creamy dressing in coleslaw or potato to reduce their fat content.

Interested in learning more about low-calorie options? Check out more recipes here >

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50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ 50 Ways to Boost Your Immune System Naturally via http://drlaurynlax.tumblr.com/

[elizabethbgrimes]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ 50 Ways to Boost Your Immune System Naturally via https://drlaurynlax.blogspot.com/

[clarencebfaber]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

50 Ways to Boost Your Immune System Naturally via https://drlaurynlax.weebly.com/

[captwine]

Cusumano Alta Mora Etna Rosso 2015

https://www.saq.com/page/fr/saqcom/vin-rouge/cusumano-alta-mora-etna-rosso-2015/13041961?selectedIndex=1&searchContextId=-100210174844139

Why did I buy it?

I had the Alta Mora bianco and I wanted to build a wine quatuor so I bought the red to taste

It wasn’t super expensive at 25,95$

The year

Parker: 92T for Sicily in 2015 (oustanding, still tannic, youthfull, slow to mature)Wine Spectator: N/A for SicilyJancisrobinson: N/A for SicilyParker: N/A for 2016

Wine Spectator: N/A for Sicily

Jancisrobinson: N/A for Sicily

Cepage

100% Nerello Mascalese

Sugar

1.9 g/L

Alcohol

13.5%

Terroir:

Single-crop Nerello Mascalese, native variety grown in free-standing and espalier over 12 hectares of vines at an altitude of 600/800 metres above sea level in the contrade of Verzella, Pietramarina, Feudo di Mezzo and Solicchiata.

Vinification and aging:

Manual harvest in cases, light pressing and destemming, maceration at 28°C for 12 days. Malolactic fermentation in stainless steel containers and successive fining in barrels of 25 hl

Characteristic (by producer)

N/A

Serving instructions (when provided by producer)

N/A

Organic?

No

What is Nerello Mascalese?

Nerello Mascalese “nair-rello mask-ah-lay-zay” is a light-bodied red wine that primarily grows on the slopes of Mount Etna in Sicily. Despite its rarity, the wine offers amazing value and a taste profile that’s often likened to fine Pinot Noir. 

Tasting NotesNerello Mascalese hits your mouth with an explosion of red fruit flavors that leads into spice notes of cinnamon and floral dried desert herbs. Finer examples of Nerello Mascalese from Etna in Sicily finish long with tingly acidity, a rustic black volcanic earthy note, and medium weight fine-grained tannins. With the elegance of Pinot Noir and the explosive exuberance of Zinfandel, Nerello Mascalese is delightfully easy to drink.

Expect to Spend:

$22 for a good bottle$32 for an excellent bottleNerello Mascalese is the primary grape of these regional Sicilian designations:

Etna DOC

Faro DOC

Similar Wines to Nerello MascaleseFrom Sicily, there is another lighter red with more candied red-fruit flavors called Frappato. You’ll also find Nerello Mascalese blended with another regional grape called Nerello Cappuccio. Beyond Sicily, wines like Schiava, Pinot Noir, Saint Laurent (Austria), and some lighter styles of Primitivo (Zinfandel) wines will have similar fruit profile to Nerello Mascalese.

Food PairingThe first place to look for food pairing with Nerello Mascalese .are the regional dishes of Sicily. Sicily is a hot and sunny island in the Mediterranean that produces excellent tomatoes, peppers, eggplant, resinous herbs, flavorful cheeses made with sheep’s and cow’s milk and, of course, outstanding pasta. You’ll find the main stay protein is fish, particularly oily fishes (like sardines and mackerel), as well as some beef, chicken and pork (often made into hand processed meat loaves). Because of Nerello’s balanced tannin and fruitiness, it pairs rather well with fish

What makes Nerello Mascalese Special?

One of the few wines in the world with red-fruit and floral aromas in a similar style to Pinot Noir

Nerello Mascalese is one of the important indigenous volcanic wines of the world

Despite Nerello Mascalese’s light-bodied profile has enough structure (tannin and acidity) to age well

There are only about 7400 acres (3000 ha) of Nerello Mascalese planted, primarily on the slopes of Etna and some in Calabria.

Serving and Storing Nerello Mascalese

Try serving Nerello Mascalese just slightly chilled around 62 °F (17 °C

Wines usually only need brief decanting due to lighter tannins although some producers make wines with more intense tannin, which can be decanted for around 45 minutes

Nerello Mascalese will improve with some age from around 5–15 years, depending on the producer (and vintage)

http://winefolly.com/review/amazing-red-nerello-mascalese/

On the producer

The largest volcano in Europe – symbol of nature’s ardour and an ancient and tenacious viniculture – is the place that brothers Diego and Alberto Cusumano have chosen together with their father Francesco for their new and impassioned challenge: to create wines that express the quality and character of a unique land.

After years of searching, there appeared in April 2013 a unique opportunity to acquire the first three contrade on the northern slopes of Etna. A continually evolving project that began with the reconstruction of the traditional dry stone walls of the terraces of Guardiola – the contrada (district) whose stunning beauty nurtures the underlying motivation and inspiration and whose name is given to the entire project: ALTA MORA.

Designed with maximum respect for the grape and its integrity, the winery was built in accordance with the tenets of hypogean architecture, affording considerable energy savings thanks to natural heat insulation and the use of biomass energy. Made with natural materials such as lava and opus signinum, the structure integrates seamlessly with the pristine natural surroundings. Cool in summer, mild in winter, the lava rock in the basement helps to keep and control temperature and humidity and with good shelter from the light, it ensures optimal conditions for all stages of winemaking.

The hand-picked grapes are loaded into crates and sent by belt conveyors to a vibration destemmer. As if plucked off by hand, they fall whole in a soft roller presser.

After vinification without yeast and no moving mechanical parts, the marc is racked off by hand and transported without the use of pumps in presses: grape skins should never be handled roughly. Malolactic fermentation and refining takes place in a cellar that is temperature-controlled, protected from light and from temperature fluctuations and with the necessary humidity.

Parker review  for 2014 (not the same year)

Rating: 91+

Drink by: 2017-2022

This is the base red from the Cusumano brothers' Etna estate. The 2014 Etna Rosso (100% Nerello Mascalese) is tempered and elegant. It offers pretty ruby color saturation and bright aromatic intensity. The bouquet delivers wild berry, cassis, dry earth and tobacco. It is aged in large oak casks for just six months, so you really get a good taste of the fresh fruit at hand. Grapes are harvested and blended from three separate vineyards, Verzella, Pietramarina and Feudo di Mezzo. With 23,500 bottles produced, this is another recommended value buy.

The Cusumano brothers have taken off like gangbusters on Etna. Dare I say it, but I believe their Etna wines are by far the best expressions in their entire portfolio of Sicilian wines.

Wine spectator review for 2014 (not the same year)

Rating: 88

This light- to medium-bodied red is bright and balanced, with light tannins and a pleasing mix of ripe black cherry, spice box and cured tobacco flavors. Nero Mascalese. Drink now through 2020. 2,500 cases made.

Jancis Robinson review for 2014 (not the same year)

Rating: 16/20

Drink: 2016-2020

Just mid ruby with the beginning of orange tinges. Subdued, sweet red fruit on the nose and fresh red fruit with firm tannins on the finish. Could be a little more complex, but certainly encouraging. (WS)

[theboisebeat]

Kahootz Steak and Alehouse in Meridian is one of those places that grows on you fast. It has everything going for it—good food and a good bar with an excellent choice of local and craft beers. It’s a friendly place too, with excellent waitstaff. Walking in from the parking lot, a friendly man started talking to us, a nice conversation about where we were from and where we grew up, which turned out to be fairly close to him. I almost invited to join us, he was alone and seemed like he’d enjoy the company. When we went in, he headed for the kitchen and I realized he wasn’t just a single guest out for a night of dining and drinking alone. More about that later……

Kahootz has a nice indoor area with a sizable bar featuring a large selection of regular and craft beers on tap. Cocktails and wine are also available. One cocktail of note is the Belgian Mule, essentially as Moscow Mule but made with a nice Peach Lambic along with the ginger beer, yielding a very nice tasting drink. The beer selection is nothing short of amazing, featuring many good craft beers on tap, with some also rotated through. found the Half Hitch IPA from Crux in Bend, Oregon to be my favorite, full-bodied yet not overpowering, citrusy and with a nice kick. This was an excellent beer to go with the meat-centric menu at Kahootz.

Tables and booths inside provide plenty of seating. Meals are also served at the bar, which is especially good on on busy nights. There can be a wait on Friday and Saturday nights especially—-but who wants to go to a half-empty restaurant? Another option in good weather is a nice outdoor covered patio area which is especially good for big groups and families with children.

The appetizers at Kahootz are nice and perfect for sharing. They even have some daily special appetizers to change things up. The Stuffed Mushrooms one night were delicious, a good way to start the meal off. Their soups and salads are also a good start. On Friday nights, their Clam Chowder is a bowl of prize-winning flavor, thick but not too thick, chock full of good-sized clam pieces and with a nice zing to it. Their dinner salad is not just iceberg lettuce, but filled with micro green lettuces, red onions and grape tomatoes. There is a nice choice of dressings, but the one to try is the sweet onion, a burst of flavor that works perfectly on the salad.

Kahootz has a good menu of popular items plus several daily specials. One thing that Kahootz emphasizes is that the majority of their menu items are created in-house, from fresh, not frozen ingredients. Twice a week, fresh fish is flown in from a purveyor in the Pike’s Fish Market in Seattle. On one visit, the grilled mahi mahi was superb.with nice grill marks, the moist fish was served on top of a nice melange of chipotle rice, sauce with onions and peppers and a Cilantro Avocado Cream Sauce. Both the flavor and presentation were equal to or better then many of the coastal fish houses that rave about their fish.

Pork chops are another item which are easy to find, but not so easy to find good ones. In several visits I’ve already had Kahootz’ Apple Brandy Pork Chops twice. The flavorful bone-in chop is grilled perfectly, deliciously moist and nice and thick. The apple brandy sauce perfectly complements the pork chop. Accompanying it, the roasted rosemary potatoes and grilled asparagus were a nice choice to complete the dish. If you like pork, this is a must-try dish; and if you’ve never had a good pork chop, this dish will certainly convert you to a pork fan.

Of course, the name of the place is Kahootz Steak and Alehouse, so you should expect some good steaks. All their beef is naturally raised and hand-carved in their kitchen. Choices include Filet Mignon and Top Sirloin. An occasional special of Ribeye Steak gives an additional choice, as does their popular Friday/Saturday special of Prime Rib. A great choice of steak is their New York Strip, available in 7 and 14 ounce sizes. The New York is well marbled, tender and flavorful. It’s an excellent choice for a nice dinner. All their beef is grilled to order and the menu specifies what each level of doneness is like so it can be grilled exactly as you like it.

Items like Sauteed Mushrooms, Grilled Prawns and Gorgonzola and Bacon can also be ordered to accompany the beef, which comes with Rosemary Roasted Red Potatoes or Wild Rice, a baguette and vegetable du jour. For an additional charge, a baked potato can also be ordered.

I had asked the waitress about the gentleman I’d met outside and it turned out to be John Forsberg, co-owner of Kahootz. When he came by the table to say hello again, I asked him a few questions about Kahootz. John explained, “I started this fifteen years ago; it used to be a rental store. I had a girlfriend at the time who was a really good server and we had talked about opening a restaurant. We tried to buy the restaurant that she was working at and the guy didn’t want to sell it, so we decided to do our own thing. With very short on due diligence, like most restaurant owners, we got into the restaurant business”.

I asked about the beef, the star of the show at Kahootz. John told me, “We use all high-quality beef. We started out with Black Angus and it was hard to get what we wanted all the time. You always hear this thing that the flavor’s in the fat, but I never believed that. I always believed it was in the spices, so we went with either choice or prime beef always and worked at getting natural beef instead of something that’s off of a feedlot. We’re not getting any corn or grain-fed beef here. It’s not what we want to produce here, we don’t want to give people antibiotics and all of the other stuff that comes with beef off of a yard”.

There are also a nice variety of pasta, seafood and chicken dishes for those who want something else. Sandwiches are available too, a good choice at lunch along with some ‘lighter’ steak and pasta items and a few nice entree salads. The Pork Chutney Ciabatta and Sirloin Steak Sandwich are only a few of the sandwich items that are available at either lunch or dinner.

The portions at Kahootz are generous and you’ll be tempted to eat it all, but by all means save a little room for dessert. The crown jewel at Kahootz is the Caramel Apple Almond Bread Pudding, which you’ll see going by constantly as it seems every table orders either a whole or half portion. Brought to table on a hot cast-iron skillet, the delicious bread pudding is topped with a scoop of vanilla ice cream. At the table, the server pours warm caramel sauce over it. When the sauce hits the hot skillet it bubbles, making for a really impressive dessert. Looks aside, though, this is an excellent bread pudding and with the sauce, something you’ll want to completely finish right there.

Kahootz Steak and Alehouse in Meridian is an excellent choice for dinner and well worth a drive from anywhere in the Treasure Valley. With friendly staff and a great bar, it’s a perfect place to go for a nice meal and drinks any day of the week.

Kahootz Steak and Alehouse

1603 N. Main Street

Meridian, ID 83646

(208) 895-9861

KahootzWebsite

Photo gallery follows. all photos by Ed simon for The Boise Beat.

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Bread pudding bubbling caramel sauce closeup

Ribeye Steak special with grilled onions at Kahootz

Best clam chowder around is at Kahootz!

Grilled Mahi-mahi at Kahootz

Bread pudding on sizzling skillet at Kahootz

Grilled mahi-mahi mahi-mahi with Chipotle Rice

A delicious grilled pork chop

Half Hitch Beer by Crux Fermentation Project Brewery

Dinner Salad with Sweet Onion Dressing

New York Steak and roasted red potatoes

A welcoming sign at the bar

Closeup, Pork Chutney Ciabatta

Take a bite from this pork chop!

Ribeye Steak, onions, potatoes and asparagus Closeup at Kahootz

Pork Chutney CiabattaSAndwich for lunch or dinner

Craft Beer taps at Kahootz

A delicious Ribeye Steak with onions special

Stuffed Mushroom, appetizer special

Bubbling sauce on bread pudding plate

Belgian Mule from the bar

Kahootz Steak and Alehouse in Meridian Has Great Fresh Food; Wonderful Bar Kahootz Steak and Alehouse in Meridian is one of those places that grows on you fast. It has everything going for it---good food and a good bar with an excellent choice of local and craft beers.

[lindafrancois]

Guidelines for Women with PCOS During COVID-19

The World Health Organisation (WHO) has declared the coronavirus disease 2019 (COVID-19) a pandemic. Presentations of COVID-19 have ranged from asymptomatic/mild symptoms to severe illness and mortality.

Common symptoms have included fever, cough, and shortness of breath. Other symptoms, such as malaise and respiratory distress, have also been described. Symptoms may develop 2 days to 2 weeks following the exposure to the virus. [1]

PCOS is also linked with chronic low-grade inflammation which can be further linked with other aspects of PCOS as insulin resistance, cardiovascular disease, etc. Inflammation directly stimulates excess androgen production, worsening PCOS condition if more abdominal adiposity.

Evidence has suggested that PCOD associated low grade inflammation also results in elevated White blood count, endothelial dysfunction and increased oxidative stress WBC has lead role in immunity of body and might back virus, and hence the inflammation needs to be controlled for better immunity.[2]

Have you checked your immunity levels?

Check Your Immunity Level Now

Keeping this in view, Truweight has formulated guidelines which can help women with PCOS during COVID- 19 Pandemic.

Nutrition And Gut Health

Evidence based dietary guidelines demonstrate positive effects on PCOS outcomes like weight loss and reduced insulin sensitivity when a diet includes low glycemic index foods, high fibre, high protein and healthy fats.

Whole grains like Brown rice, Oats, Whole wheat, Quinoa, Barley, millets like Ragi, Jowar, Bajra, etc. are nutrient dense and good sources of complex carbohydrates which should be included in diet.

Including vegetables like cauliflower, cabbage, broccoli, bell peppers, etc will give the body an adequate supply of fiber and micro-nutrients. Ensure having salads in each meal to make it a more fiber rich diet. 

You can enjoy all the seasonal fruits (1-2 servings/day) like Oranges, Sweet lime, Muskmelon, Watermelon, Mangoes (1/2 half) that are dense in essential micronutrients Vitamin C, B-complex vitamins, etc. You can simply squeeze lemon (for Vitamin C) over a salad, soup, dal or snack.

Lentils like kidney beans, chickpeas, soybeans etc also give complex carbohydrates along with benefits of fiber and protein. Lean meats like egg whites, chicken and fish can also be added to improve protein content in the diet. Non vegetarian food portions should be confined to 70 grams of serving/twice a week. 

Dietary omega-3 (n-3) fatty acids from nuts and seeds, cold pressed oils (oil intake – 2 to 3 tsp/day) have effects on anti-inflammatory and immune-modulating; decreasing insulin levels in the body.

Hormones and fat-soluble vitamins need healthy fats for optimal production and absorption. You can take 1 tbsp of seeds combination throughout the day, it can be spread on a smoothie, salad, soups, etc. Handful nuts like Almonds, Walnuts, Pistachios, etc can be consumed during mid mealtime. 

Regular intake of Vitamin E is crucial for maintaining the immune system via the activity of T cells – the white blood cells that provide protection from viruses e.g. flu. Food sources include Nuts like Almonds, peanuts, hazelnuts etc, Greens like spinach, broccoli. 

Vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection. Include orange coloured foods in your diet that are rich in Vitamin A. Foods like carrots, pumpkin, sweet potatoes, etc are one of those.

Zinc promotes healing, protein synthesis, growth of immune cells. Food groups that can supplement your body with Zinc are pumpkin seeds, beans, chickpeas, almonds, cashews, and products fortified with zinc. 

Growing evidence has implicated the intestinal immune system as an important contributor to metabolic disease. Looking after the health of the gut and maintaining a right balance of microorganisms in the digestive tract is vital for proper absorption of nutrients, physical and mental health, and immunity. [3]

Prebiotic, probiotics, essential amino acids should be consumed to degrade anti-nutrients like phytates, etc. 

Including preparations of Brown/White Rice based fermented foods like Idli, Dosa that are soaked overnight in water; can promote growth of good bacteria in the gut.

Seasonal pickles (less oil) can also be consumed which acts both prebiotic and probiotic. Since pickles contain oil, therefore we advise you to stick to the portion size (0.5-1 tsp a day). 

Consuming the rice water from the fermented Rice too has health benefits, it works as a prebiotic and reflects antimicrobial and antioxidant properties. This should be consumed early in the morning empty stomach for better gut health and immunity. 

You can add prebiotics like fiber rich foods – salads, sautéed or stir-fried vegetables, resistant starches like small green banana, oats, barley, white beans, lentils and cooked and cooled rice; which produces short chain fatty acids (butyrate) in the intestine.

Butyrate, SCFA helps growth of good bacteria in the gut. It also boosts the immune response in the body, reduces inflammation and improves nutrient absorption. 

Including herbs and spices like Cinnamon, ginger, garlic, turmeric, fennel seeds while cooking will improve immunity as well as these herbs are good in correcting hormonal imbalances. 

Include anti-inflammatory foods like Olive oil (2-3 teaspoons in salad dressings), Green vegetables (75 – 100 gm), Turmeric or Cinnamon (pinch in warm water/hot milk) to reduce inflammation, one of the symptoms of PCOS. 

Hydration is important to calm the hormonal imbalances in PCOD. Also, it improves the metabolic rate of the body. Drinking 2-3 litres water per day is essential. Water is a natural detoxifier. 

Avoiding processed and junk foods like breads, pasta, noodles, etc since they spike sugar levels in the body therefore making PCOS management difficult. 

Avoid alcohol and smoking as it affects hormonal imbalances and raises the oestrogen levels in the body. Apart from hormonal changes, it suppresses immunity. 

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Take back your Immunity with our Immune Booster Diet plan

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 Supplements

Vitamin D plays an important role promoting a healthy immune system. Scientific research suggests that supplements of Vitamin D in the form of granules or chewable tablets like Tayo60k, D-rise, ShelCal D, etc improves Vitamin D levels in the body that in turn protects the body against respiratory infections. 

Best source to absorb Vitamin D would be getting oneself exposed to sunlight preferably from 7 AM to 10 AM. 

Adding a probiotic supplement like Velgut, Darolac everyday for a month has shown to have improved immunity and is associated with changes to the gut microbiota. The gut immune system may represent a novel therapeutic target for systemic inflammation in insulin resistance. 

Supplements like chromium, inositol (APCOD/ NORMOZ), folic acid, iron, and Vitamin B12 should be taken based on lab reports for deficiency and better results. This should be under consultation of Nutrition coach or Gynaecologist. 

Exercise

PCOS is more about living a healthy lifestyle to improve your hormonal imbalance. A healthy lifestyle which includes healthy dietary intakes, regular exercise and regular sleep. 

Being active everyday, will give you a healthy body-physically and mentally. Studies have shown doing 30 mins of Aerobic activity not only helps in weight loss but can improve PCOS symptoms like reducing Body Mass Index, controlling Insulin resistance and regulating menstrual cycles. 

Few Yoga asanas like Suryanamaskar, Bhujangasana, Dhanurasana, Bhramari Pranayam, Kapalbhati, etc helps to reduce cortisol levels therefore improving mental health. You can begin your day by doing basic 5-10 Suryanamaskar, everyday to improve flexibility. 

It is advisable to do 30-90 minutes of moderate exercise a day 5 times a week as simple as Spot jogging, skipping, lunges, planks, etc. If you have a lawn or veranda attached to your house; or a lobby or premises in your housing society, then you might want to do a 30minute brisk walk. 

Stress and Sleep

Studies demonstrate, increased stress can adversely affect PCOS conditions and exacerbate the symptoms related.

Having PCOS might have a drastic effect over your body during COVID-19. It also can be linked with depression, anxiety, and increased risk of Cardiovascular disease and Diabetes. [4]

Connecting with your distant friends and family relatives, over a voice or video call can keep you engaged & can help you reduce your stress and anxiety. It can be called as distant socialising. 

You can also start with a hobby which got lost because of your busy hectic lifestyle. This will help you increase your happy hormone Serotonin and reduce cortisol. 

You involve yourself in group activities with family members in the house, as simple as playing indoor games, cooking and cleaning together, kitchen gardening, etc. 

Sleep is considered an important modulator of the immune response. Thus, a lack of sleep can weaken immunity, increasing organism susceptibility to infection. You must aim to get a good 7- 8 hrs of undisturbed sleep at night. 

Meditation for 20-30 mins or deep breathing exercises like Pranayam either early in the morning post waking up or before going to bed can help control Stress and also induce good sleep.

General Guidelines

Use Mask when you are going out to buy essentials or if you are coughing, or sneezing. Ensure the Mask is washed thoroughly after each use. 

Wash Hands Frequently and thoroughly for 20 seconds OR clean your hands with an alcohol-based hand rub or wash them with soap and water. 

Social Distancing – Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing. 

Avoid touching eyes, nose and mouth. This will ensure the virus does not enter your body. 

 Diet Plan

TimePlan 1Plan 2Plan 3Plan 4Waking UpApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterApple Cider Vinegar 1tsp + Lukewarm Water or Soaked White Rice WaterBreakfastRed Rice Poha / Veg Sandwich +1 Oats upma/Dosa – 2 + 2 tsp Flaxseed chutneyMillet Idli / Millet Dosa – 2 + 1 cup SambarAkki Roti 2 with 2 tsp Garlic chutneyMid MorningLemon Water or Chia Seeds + Almonds 2-3 Or FruitButtermilk Or Sattu water + Almonds 2-3 Or fruit Lemon water Or Chia seeds + Almonds 2-3 Or fruitButtermilk Or Isab gol (1tsp) + Almonds 2-3 or fruitLunchDal 1 Bowl Brown Rice 1 Bowl / ½ Bowl White Rice Veg Curry 1 Bowl. Buttermilk (200ml)Veg salad Veg Pulao 1 Bowl Tomato Raita – 1 bowl Turmeric & Mango pickleSambhar 1 Bowl Brown Rice/ Red Rice 1 Bowl Onion Raita / Curd 1 BowlVeg Dal 1 Bowl Brown/ Red Rice 1 Bowl Kosambari 1 Bowl Buttermilk (200 ml)Mid EveningHerbal tea + KhakhraHerbal tea + Roasted ChanaHerbal tea + Dry bhelHerbal tea + Roasted MakhanaDinnerVeg Soup 1 Bowl + Vegetable dal chilla 2 no. +green chutney 2-3 tspMillet Roti 1 no + Sprouts curry 1 bowl + Onion saladSauteed veggies 1 Bowl + Upma 1 BowlVeg soup 1 Bowl + Veg Daliya 1 BowlBedtime1 cup cinnamon / turmeric water1cup cinnamon / turmeric water1 cup cinnamon / turmeric water1 cup cinnamon / turmeric water

Disclaimer: Truweight does not claim to cure any diseases. Results may vary. Diet supervision is not a substitute for medical treatment. You can prefer food/recipes as per local availability. 

Recipes

1. Turmeric Root & Mango Ginger Pickle in Lemon Juice

Ingredients 

150 gms Fresh Mango Ginger 

150 gms Fresh Turmeric Root 

1/3 Cup Lemon Juice (~5 Large Lemons) 

4-5 Green Chillies (optional) 

1/2 tsp Salt 

Method: 

Using a few drops of oil, grease your palms. This prevents the turmeric root from staining your palms. 

Peel and chop the turmeric and mango ginger into thin slices. You can also julienne them. Cut the green chillies into 1/2′′ pieces. 

Add the mango ginger slices, turmeric root slices, green chillies, lemon juice and salt to a clean, dry, airtight glass bottle. Use a spoon and mix well. Close the bottle and let the pickle rest for 2 days.

2. Kambu Ragi Koozh / Ambali (fermented, vegan, gluten-free)

Ingredients: 

Whole kambu or Bajra – 1 cup 

Ragi flour – 1.5 cups 

Water for cooking – 4.5 – 5 cups 

Salt to taste

Chopped onion (Optional)

Method: 

Soak the whole kambu or bajra for an hour. Rinse and let it air- dry for a couple of hours. 

Then use a mixer and grind to a coarse rava/broken grain consistency. Add water to the broken kambu. 

Add the ragi flour and mix well. Set aside till it ferments. Overnight does the trick. 

Boil the water, add salt and add the fermented grain mixture to it. Keep some more water aside. 

In case the porridge becomes too thick, add water as required. Allow it to cook till it thickens and flour gels together. Set aside till it cools completely. 

Koozh can be eaten in a couple of ways. Thick koozh can be eaten as one would eat paddy/millet rice. Serve it with sambar and poriyal or however it is you eat your rice.

Alternatively, once the koozh has completely cooled down, it can be diluted with water so a more flowing porridge and chopped raw onion can be added to it. This is pretty much a complete food in itself. 

Conclusion

Nearly 10% of women have this common reproductive and endocrinology disorder, PCOS, today. Women with PCOS during COVID-19 pandemic can get their health in trouble if not maintained a healthy lifestyle.

Today, while the world is at home fearing the virus, do not neglect the impact of it on your health without even coming in contact with it. That is, as said, maintaining a healthy food habit, exercising more often and keeping your mind engaged is as important as staying home.[5]

‘You get it when you put it’. That is, if only you put an effort towards getting better, you get an efficient result. Having PCOS and COVID-19 is such a time where you have to get alerted towards how healthy you are living.

There is no way that someone else is going to make that happen until you do it yourself. Share this blog with people you care about and have PCOS. If not you someone else will surely require these guidelines. Also contact us for any queries regarding the guidelines.

The post Guidelines for Women with PCOS During COVID-19 appeared first on Truweight Blog.

Guidelines for Women with PCOS During COVID-19 published first on https://dietariouspage.tumblr.com/

[captwine]

Sentieri Siciliani Etna Rosso 2015

https://www.saq.com/page/fr/saqcom/vin-rouge/sentieri-siciliani-etna-rosso-2015/13480867

Why did I buy it?

I had the Sentieri blanco and I wanted to build a wine quatuor so I bought the red to taste

It wasn’t super expensive at 24,95$

I loved the bianco so I took a flyer on the rosso

The year

Parker: 92T for Sicily in 2015 (oustanding, still tannic, youthfull, slow to mature)

Wine Spectator: N/A for Sicily

Jancisrobinson: N/A for Sicily

Cepage

Nerello Mascalese: 80%

Nerello Capuccio: 20%

Sugar

2.5 g/L

Alcohol

13%

Terroir:

The soil is volcanic, very rich in minerals, at an altitude of 650-750 m above sea level, with good range of temperature between day and night. .

Vinification and aging:

After destemming the selected grapes are left to macerate and ferment at a controlled temperature for approximately 10-15 days. After drawing off, malolactic fermentation in steel vats always follows. Ageing in stainless steel vats, 5-6 months in barriques, 3-4 months in large oak casks and 3-4 months in the bottle.

Characteristic (by producer)

Ruby red, an intense bouquet with elegant hints of wild red fruit, spices and liquorice. Dry, robust and lingering with a pleasant balsamic finish.

Serving instructions (when provided by producer)

Temperature : 16°C / 18°C

Organic?

No

Nerello Mascalese/Nerello Capuccio Blend

Nerello Cappuccio – Nerello Mascalese is a blend of two very Sicilian grape varieties. Together they are the mainstay of quality red wines from Sicily's east coast, and have long been a popular choice for wines made under the Sicilia IGT title (now promoted to DOC status).

The pair are in fact two mutations of a single variety, although the original archetypal Nerello is rarely referred to in ampelographic literature – or any other kind of literature for that matter. 

The two varieties often grow side-by-side, most commonly in the volcanic soils around Mount Etna (for Etna DOC wines) and on the La Piana di Catania plain just to the south. At the very northeastern tip of Sicily (where the island comes within a mile or two of mainland Italy) the pair are again found together in the hills above the port of Messina. Here they are grown for use in the powerful, yet graceful, red wines sold under the Faro DOC title. Across the Strait of Messina in Calabria, a number of little-known DOCs permit the blend in their red wines. Among these are Lamezia, Sant'Anna di Isola Capo Rizzuto and Savuto.

Both Nerello Cappuccio and Nerello Mascalese can be produced as varietal wines, but they are more commonly blended together to combine their relative merits. Sometimes these blends are boosted significantly with the judicious addition of Nero d'Avola, Sicily's most popular wine grape variety (which sometimes goes by the synonym Nerello Calabrese). Nerello Mascalese is typically the dominant partner in the blend (50-60 percent of the Faro blend and 80 percent of the Etna blend), and is widely regarded as the superior variety of the pair.

Both forms of Nerello are late-ripening, with berries high in both tannin and acids – two key prerequisites for wine intended for aging. Nerello Mascalese has thicker skins than Nerello Cappuccio, and consequently produces wines with higher levels of tannin. Its fruit character tends toward the darker end of the spectrum, making it the more serious of the two. Nerello Cappuccio is slightly more elegant, with its intense, lifted perfume and clearly defined acidity.

Wines made from the two Nerellos in combination tend to have savory, earthy flavors, which have earned them a reputation as being slightly Burgundian. This combines with a heady perfume – more Piedmontese than Burgundian – of red cherries and roses.

https://www.wine-searcher.com/grape-1963-nerello-cappuccio-mascalese

What is Nerello Mascalese?

Nerello Mascalese “nair-rello mask-ah-lay-zay” is a light-bodied red wine that primarily grows on the slopes of Mount Etna in Sicily. Despite its rarity, the wine offers amazing value and a taste profile that’s often likened to fine Pinot Noir. 

Tasting Notes Nerello Mascalese hits your mouth with an explosion of red fruit flavors that leads into spice notes of cinnamon and floral dried desert herbs. Finer examples of Nerello Mascalese from Etna in Sicily finish long with tingly acidity, a rustic black volcanic earthy note, and medium weight fine-grained tannins. With the elegance of Pinot Noir and the explosive exuberance of Zinfandel, Nerello Mascalese is delightfully easy to drink.

Expect to Spend:

$22 for a good bottle $32 for an excellent bottle Nerello Mascalese is the primary grape of these regional Sicilian designations:

Etna DOC

Faro DOC

Similar Wines to Nerello Mascalese From Sicily, there is another lighter red with more candied red-fruit flavors called Frappato. You’ll also find Nerello Mascalese blended with another regional grape called Nerello Cappuccio. Beyond Sicily, wines like Schiava, Pinot Noir, Saint Laurent (Austria), and some lighter styles of Primitivo (Zinfandel) wines will have similar fruit profile to Nerello Mascalese.

Food Pairing The first place to look for food pairing with Nerello Mascalese .are the regional dishes of Sicily. Sicily is a hot and sunny island in the Mediterranean that produces excellent tomatoes, peppers, eggplant, resinous herbs, flavorful cheeses made with sheep’s and cow’s milk and, of course, outstanding pasta. You’ll find the main stay protein is fish, particularly oily fishes (like sardines and mackerel), as well as some beef, chicken and pork (often made into hand processed meat loaves). Because of Nerello’s balanced tannin and fruitiness, it pairs rather well with fish

What makes Nerello Mascalese Special?

One of the few wines in the world with red-fruit and floral aromas in a similar style to Pinot Noir

Nerello Mascalese is one of the important indigenous volcanic wines of the world

Despite Nerello Mascalese’s light-bodied profile has enough structure (tannin and acidity) to age well

There are only about 7400 acres (3000 ha) of Nerello Mascalese planted, primarily on the slopes of Etna and some in Calabria.

Serving and Storing Nerello Mascalese

Try serving Nerello Mascalese just slightly chilled around 62 °F (17 °C

Wines usually only need brief decanting due to lighter tannins although some producers make wines with more intense tannin, which can be decanted for around 45 minutes

Nerello Mascalese will improve with some age from around 5–15 years, depending on the producer (and vintage)

http://winefolly.com/review/amazing-red-nerello-mascalese/

What is Nerello Capuccio? 

Nerello Cappuccio is a dark-skinned grape variety from Sicily, most famous for its application in the red wines of Etna and Faro. It is rarely found as a varietal wine, and usually plays second fiddle to its cousin Nerello Mascalese, which is more numerous in plantings and considered to be of a higher quality. On its own, Nerello Cappuccio makes a wine that is soft and richly colored, with some cherry flavors on the palate.

The variety thrives in the volcanic soils of Mount Etna, particularly at higher altitudes. Here, the combination of soil and climate result in elegance and structure in the wines. It ripens slightly earlier than Nerello Mascalese, and buds reasonably early; spring frost can sometimes be an issue. However, Nerello Cappuccio is capable of reaching higher-than-average acidity and has plenty of tannin, making it a good choice for vinification.

Nerello Cappuccio lends its color and perfume to Etna's blended wines, as well as softening out some of Nerello Mascalese's harder edges.These wines often have an evocative perfume, sometimes likened to those of the noble wines of Barolo and Burgundy. There are a few varietal examples of Nerello Cappuccio made in Sicily, but the grape's long-standing reputation as a blending variety mean these have only started to appear in the last couple of decades. 

https://www.wine-searcher.com/grape-1481-nerello-cappuccio

On the producer

Etna is an iconic site that includes 19,237 uninhabited hectares on the highest part and it is located on the eastern coast of Sicily. Mt. Etna is the highest mountain on the Mediterranean island and it is the most active volcano in the world. The volcano’s eruptive history dates back 500,000 years and we have documentation of this activity for at least the last 2700 years.

Mt. Etna’s almost constant eruptive activity continues to influence volcanology, geophysics and other Earth science disciplines. The volcano also supports important terrestrial ecosystems, including endemic flora and fauna and it is a natural laboratory for studying ecological and biological processes. The varied and accessible range of volcanic characteristics such as the top craters, ash cones, lava flows and the “Valle del Bove” depression have made the site a privileged destination for research and education.

The Sicilian climate and the fertility of the volcanic soil are fundamentally important for the quality of the typical Etna products. Some of the more prevalent of the many products are wine, honey, apples, oil, chestnuts, pistachios, mushrooms, almonds, hazelnuts and vegetables. The wine production relies on particular vines cultivated on volcanic soil on the slopes of Etna that give the local grapes high quality and unique organoleptic characteristics. Precisely these qualities have allowed Etna wine to receive the DOC mark.

Historically, the Nerello Mascalese in the Etna area dates back to 1543, the year when Emperor Charles V allowed Bishop Caracciolo to “promote” the plain of Mascali to county. The prelate offered these lands in emphyteusis (a sort of long-term lease) to winegrowers, contributing to the spread of the local grape variety and wine production in general. The first written documentation on the variety date back to 1760, in the Sestini work Memorie sui vini siciliani (Memoirs of Sicilian Wines).

The Nerello Cappuccio, or Nerello Mantellato, owes its name to the rather bizarre shape of its leaves which, like a cape, seem to envelop its bunches as if to protect them from Etna's mystical foul weather.

Although we have no documents that confirm its exact origin, in all likelihood, this variety dates back several centuries in the Catania plains.

Produced at high altitude on the slopes of the volcano, Mt. Etna, with local Nerello Mascalese and Nerello Cappuccio grapes. This wine with a very complex aroma tells of an elegant and charming territory.

Parker review  

N/A

Wine spectator review  

N/A

Jancis Robinson review

N/A

[captwine]

Markowitsch Pinot Noir 2015

https://www.saq.com/page/fr/saqcom/vin-rouge/markowitsch-pinot-noir-2015/12538570

Why did I buy it?

I love pinot noir

I love Austrian wines and have often found them of great value

I had discovered Saint-Laurent (an austrian cousin of pinot noir) from House Heinrich and was curious to see how this region would do pinot noir

Lets face it, its pretty cheap at   25.65$

The year

Parker: N/A

Wine Spectator for Austia in 2015: 92: Favorable conditions in the spring led to a hot, dry summer, relieved by timely rains in August; ideal harvest weather resulted in ripe, complex wines that combine power and grace

Jancisrobinson: Austria in 2015:  After the challenges of 2014, the 2015 harvest was far better. It was generally warm across the country, creating flavourful wines from all varieties. Both whites and reds are expected to display strong typicality with fuller-than-average body.

Cepage

100% Pinot Noir

Sugar

2.2 g/L

Alcohol

13.5%

Terroir:

Gravelly loam soil with lime-rich subsoil

Vinification and aging:

Fermentation on the skins in steel tanks at 27-29°C, followed by biological acid reduction. Vinification in used French oak barriques  

Characteristic (by producer)

Ruby-garnet, intense nose of raspberries, haws and spices, very expressive flavour with an elegant and long finish

Serving instructions (when provided by producer)

Temperature : 16°C / 18°C

Organic?

No

What is Pinot Noir?

Pinot Noir is the most highly prized wine in the world. But why? It’s not as rich or big as its noble cousins, in fact it’s quite the opposite. Pinot Noir wines are pale in color, translucent and their flavors are very subtle. The grape itself is weak, suffering from a variety of diseases and its genetics make it highly susceptible to mutation. Despite the difficulty in growing the grape, prices for a bottle of Pinot Noir are generally more than a similar quality red wine.  

We talk a lot about clonal selection when it comes to Pinot Noir. This is because winemakers have come to realize that the different clones result in both different quality levels and tastes in wine. Some clones of Pinot Noir make bold and robust wines while others are pale-colored but offer the most amazing floral aromas. There are over 40 different clones of Pinot Noir documented in the Catalogue of Grapevine Varieties and Clones and about 15 of these clones are popular throughout the world because of their quality.

Pinot Noir Wine Profile

FRUIT:

Cranberry

Cherry

Raspberry

OTHER:

vanilla

clove

licorice

mushroom

wet leaves

tobacco

cola

caramel

OAK: Yes. French Oak Barrels.

TANNIN: Medium Low

ACIDITY: Medium High

AGEABILITY: Yes. 2-18 years depending on the style.

SERVING TEMP: Cool to touch (63 °F | 17 °C)

Pinot Noir is the most highly prized wine in the world. But why? It’s not as rich or big as its noble cousins, in fact it’s quite the opposite. Pinot Noir wines are pale in color, translucent and their flavors are very subtle. The grape itself is weak, suffering from a variety of diseases and its genetics make it highly susceptible to mutation. Despite the difficulty in growing the grape, prices for a bottle of Pinot Noir are generally more than a similar quality red wine.  

We talk a lot about clonal selection when it comes to Pinot Noir. This is because winemakers have come to realize that the different clones result in both different quality levels and tastes in wine. Some clones of Pinot Noir make bold and robust wines while others are pale-colored but offer the most amazing floral aromas. There are over 40 different clones of Pinot Noir documented in the Catalogue of Grapevine Varieties and Clones and about 15 of these clones are popular throughout the world because of their quality.

Pinot Noir Wine Profile

FRUIT:

Cranberry Cherry Raspberry OTHER:

vanilla clove licorice mushroom wet leaves tobacco cola caramel OAK: Yes. French Oak Barrels.

TANNIN: Medium Low

ACIDITY: Medium High

AGEABILITY: Yes. 2-18 years depending on the style.

SERVING TEMP: Cool to touch (63 °F | 17 °C)

I like to think of Pinot Noir as a catch-all food pairing wine. Pinot Noir is light enough for salmon but complex enough to hold up to some richer meat including duck. In a pinch, when everyone orders a vastly different entree at a restaurant, you can usually win by picking Pinot Noir; it will make everyone happy.

It’s only fitting that the wine that goes with everything matches perfectly with the cheese that goes with everything. Comté (also called Gruyère de Comté) is made just 50 miles east of the most prestigious Pinot Noir vineyards in Burgundy.

Pinot Noir Taste Pinot Noir is very fickle and can have quite a range of flavors depending on the vintage and where it’s grown. So instead of generalizing, here are some tips for the differences between the major Pinot Noir production areas below.

FRANCE In Burgundy, Pinot Noir is usually very herbaceous and light (except for pristine vintages). Earthy aromas dominate including smells similar to a brown paper bag full of mushrooms or wet leaves. Along with the earth are faint floral smells of roses, violet and a smell of fruit that leans towards raw, freshly picked cherries.

GERMANY Germany produces Pinot Noir right next to the border of France in a wine region called Ahr. These wines tend to offer more raspberry and sweet cherry aromas along with a healthy portion of earthiness.

ITALY Pinot Noir grows best across northern Italy where the climate is much cooler. The fruit flavors of Italian Pinot Noir are similar to that of France, but the earthy flavors lean toward smoke, tobacco, white pepper and clove. Pinot Nero, as the Italians call it, tend to have more color extraction and higher alcohol.

UNITED STATES CALIFORNIA PINOT NOIR A giant leap in flavor and intensity from the Pinot Noir in France and Germany, California Pinot Noirs are bigger, lush and more fruit-forward. Look for flavors ranging from sweet black cherry to black raspberry and secondary aromas of vanilla, clove, coca-cola and caramel.

OREGON PINOT NOIR Oregon Pinot Noir is usually a few steps lighter in color and texture than California Pinot Noir; and it’s usually more tart. Expect cranberry, bing cherry fruit flavors with secondary aromas of truffle mushrooms and sometimes even a green dandelion stem flavor.

NEW ZEALAND On the southern island in New Zealand there is a plateau called Central Otago that gets enough sunshine throughout the season to produce rich Pinot Noir in a style similar to California. What makes New Zealand Pinot Noir unique from California Pinot is stronger spice and gamey-meaty aromas along with loads of fruit.

AUSTRALIA Pinot Noir doesn’t grow very well in Australia except for some locations in Western Australia and around Mornington Pennisula in Victoria. Expect sweeter fruit notes leaning towards blueberry and even blackberry but in a spicy-gamey tinge similar to New Zealand in the aroma.

SOUTH AMERICA South American Pinot Noir has a lot of similarities to Oregon or California Pinot Noir. The aromas lean more towards flowers like violets, roses and vanilla than fruit.

http://winefolly.com/review/pinot-noir-wine-facts/

On the producer

The CARNUNTUM wine-growing region is one of the world's most historical. A magnificent cultural landscape that is cooled down ideally by the Danube at night. The Pannonian micro-climate, which is mainly determined by nearby Lake Neusiedl, provides high temperatures during the day in summer and lets the grapes mature harmoniously.

Carnuntum – that's legends, myths and a plethora of stories. In order to grasp the vibrating power of this land, you have to experience it. To feel it.At any time of day or night your senses will be working overtime. You will be inspired by the surface, but you should also take a look below ground. It is the soils that work their magic on our wines with their multitude of aromas. Tertiary sandy sediments (age group 2.6m plus – in other words, the best agers of our soils), lime-rich brown earth soils, gravelly upper layers from the Ur-Danube and and wet-behind-the-ears (10,000 years) loess soils. Amidst all this, there are our vineyards and take in all these energies.

It is our calling to tell this story in liquid form.

Parker review for 2013 (not the same year)

Rating: 87

Drink date: 2015 - 2021

From younger vines (seven- to 15-year-old) the 2013 Pinot Noir was fermented in used Burgundian pièces and Austrian tonneaux; it opens with an intense and fresh bouquet of spicy red fruit aromas. Silky textured, pure and fresh on the palate, this medium to light-bodied wine has tension, but lacks the depths and intensity of the reserve. However, if you hate looking for an alternative to Bourgogne Rouge, this is one of the wines you should taste. It is delicate and fresh, and subtle in its flavors. And yes, it's Pinot Noir.

Wine spectator review  for 2013 (not the same year)

Rating: 90

Refined, fruity and pure, with a rich mix of cherry, red plum and forest floor flavors, supported silky tannins and fresh acidity. Sandalwood and spice details show on the lithe finish. Drink now through 2019.

Jancis Robinson 

Not rated