Homer Community Schools

Fourth in the Boost Your Mood Series :  February 3, 2010

Feeling Tired?  Try spinach, red meat, water and almonds.

Illness, stress, or dehydration are some of the causes of fatigue.  But for some, particularly women, iron deficiency is the #1 cause of feeling sluggish!  To boost your iron, eat foods such as spinach, lean beef, beans or iron-fortified breads and cereals.  Drink orange juice when you're eating an iron-rich meal to increase absorption.  Stay away from energy drinks that are often filled with extra calories and sugar.  Choose unflavored water which will keep you hydrated and awake.  You can also try a protein-rich snack, such as a 'post-it' note size handful of almonds.  Protein stimulates epinephrine, which makes you feel more alert!

Third in the Boost Your Mood With Food Series: January 27, 2010

Feeling Crabby?  Try apples, beans, broccoli, whole grains and low-fat yogurt!

Low blood sugar could be the crabby culprit, making you feel irritable and tired and often causing headaches and shakiness.  Eating complex carbohydrates such as apples, beans, broccoli and whole grains can help boost your blood sugar.  

An increased risk of low blood sugar also comes with skipping meals, especially if you skip breakfast.  It is recommended you start your day with two servings of a quality grain to fuel your body, a little protein to stabilize your blood sugar and a serving of fruit or veggies to give you antioxidants.  

You can also beat crabbiness by eating on a regular schedule.  Choose light snacks in between healthy meals, such as low-fat cheese and whole grain crackers or low-fat yogurt, which gives you both the protein and carbs you need!

Flu Fighter #9: Oysters

Oysters contain more zinc - a mineral that keeps our immune system
strong - than any other food. Eating just three oysters gets you the
daily recommendation for zinc. Since oysters may be difficult to include
in your diet regularly, the following foods can also help you get your
zinc: breakfast cereals fortified with zinc; baked beans; or pumpkin
seeds.

Flu Fighter #8: Ginger

Ginger contains gingerol, a natural plant compound that can help fight
off infection. Put a 1-inch chunk of the spicy root into a cup of
boiling water to make ginger tea, or make fresh ginger vinaigrette to
top raw or cooked vegetables. Here's how: Mix 2 tablespoons olive oil, 2
tablespoons vinegar, 1 teaspoon grated ginger and 1 teaspoon sugar.

Flu Fighter #7: Garlic

Sulfur compounds in garlic may make us 2.5 times less likely to get sick this season — these compounds have been shown to kill viruses. Fresh garlic has more immune-boosting potential than cooked, so add a clove of fresh minced garlic at the end of cooking. Try this healthy version of fresh garlic bread: Toast sliced bread and rub with fresh garlic cloves

Flu-Fighter #6:  Chicken Soup

A research study published in the medical journal Chest found that
chicken soup has mild anti-inflammatory properties, which may help
prevent colds and flu by decreasing mucus production and throat swelling
and irritation (so you might be spared the sniffles or sore throat
associated with colds). Make your next batch of soup with similar
ingredients to the ones in the recipe from the study: chicken, onion,
sweet potato, turnips, parsnips, carrots, celery and parsley.

Flu Fighter #5: Sweet Potatoes

Sweet potatoes' beta carotene content makes them an immune-enhancing food. Beta carotene — the vitamin that gives sweet potatoes their orange pigment — is converted to vitamin A in the body, which research suggests may be particularly helpful in the treatment of respiratory infections. For a quick sweet-potato side dish, grate the potatoes with a cheese grater, into a skillet sprayed with cooking spray (shredded sweet potatoes cook much faster than whole potatoes). Season the potato with salt, pepper and cumin. Cook without stirring for 5 minutes (until brown), and then flip it and cook the other side for an additional 5 minutes.

Flu Fighter #4: Almonds

Almonds are an excellent source of the disease-fighting antioxidant
vitamin E. Aim to have 24 almonds (1 ounce) per day as a snack; use
chopped almonds on oatmeal, salads or stir-fries; or try this recipe for
sugar-and-spice almonds: Preheat the oven to 375 degrees. Lay raw
(unsalted) almonds on a cookie sheet, spray with cooking spray, and
sprinkle with brown sugar and a pinch of cayenne. Bake for 6 minutes,
cool and eat!

Flu-Fighter #3
Green tea contains an immune-boosting chemical called epigallocatechin
gallate (EGCG). To get the most health benefits from this hot drink,
steep tea in boiling water for about 4 minutes. You can change up the
flavor by steeping tea with a 1-inch chunk of fresh ginger, fresh mint
leaves, a twist of orange peel or a cinnamon stick. Aim to drink 3 cups
(24 ounces) or more per day.

Flu Fighter #1 - Red Bell Peppers

Gram for gram, red bell peppers have twice as much immune-enhancing
vitamin C as an orange. Vitamin C is an essential weapon in your
flu-fighting food arsenal - it can decrease the duration of a cold by 80
percent and the severity of symptoms like sniffles and cough. Eat red
bell peppers chopped up in omelets or on sandwiches. Or, for a quick
spaghetti sauce, saute chopped red bell peppers, garlic and olive oil
until tender. Puree and drizzle over your favorite whole-wheat pasta.