KEEPING STRONG IN THE AGE OF CORONA
Hello everyone and Welcome to another WHAT’S ON THE MENU MONDAY. As we all continue to self-isolate, cocoon at home and quarantine with our families, we’re all doing our best to stay safe and healthy while looking for activities to keep us engaged.
The kitchen has always been a wonderful place to congregate. In fact, our kitchens are often referred to as the “heart of the home.” So, it makes sense to combine our efforts to stay healthy and active by making our kitchens the focus of both.
Cooking and preparing food are great ways to engage in family time. And a few simple foods can be enjoyed in a variety of ways while protecting our health and boosting our immune system, which is so important because our immune system is our body’s gatekeeper.
You see, our immune system is a vast network of organs that includes our skin, bone marrow, blood and muscle tissue. These organs join forces to protect us from foreign substances, including bacteria, viruses, parasites and fungi, and have the ability to distinguish our healthy cells from our not-so-healthy cells. And it is imperative to keep our immune system working properly to remain safe and strong.
Accordingly, here are 5 great foods that will not only help boost our immunity but should still be plentiful in our local grocery stores.
YOGURT
This simple food is loaded with vitamin D, which is known to improve our mood, increase our energy and boost our immune system. Yogurts with live and active cultures like Greek yogurt are especially beneficial. And while yogurts that are plain and unsweetened are best, any yogurt with less than 8 total grams of sugar is still a wholesome option. Yogurt also provides us with probiotics that are healthy bacteria essential for keeping the intestinal tract free of disease-causing germs. The great thing about yogurt is you can enjoy it in many ways. Mix it with fruit and nuts, or a whole grain cereal, or add a dash of honey and spices like cinnamon and nutmeg. Have fun experimenting and enjoy!
SWEET POTATOES
The important thing about this potato is that it’s rich in beta carotene, which is a cancer-fighting antioxidant that gives this veggie its orange color. Beta carotene also is a great source of vitamin A that promotes skin health and provides protection from skin damage due to an excess of sunlight. This also is important because our skin is a vital part of our immune system, covering 16 square feet of our bodies. It is our first-line responder in fighting germs, bacteria and viruses. Try whipping this veggie in a souffle, or make a fabulous soup, or bake in the oven for a delicious and nutritious twist on the classic French fry.
EGGS
There’s nothing easier than cracking an egg. Eggs are packed with vitamin D and vitamin B both of which relieve stress, improve neural 
function in the brain and improve our mood and mental energy. Vitamin D in particular in decreasing our chances of developing upper respiratory infections and immune disorders such as multiple sclerosis, type 1 diabetes and Crohn’s disease. Eggs help regulate our body’s natural defense mechanisms and also offer an immune-boosting punch of selenium and zinc. Scrambled, fried, hard-boiled, or poached, in a souffle or an omelet, eggs can take you from morning to night in a healthy and tasty way.
BLUEBERRIES
As we all know, this beautiful little berry is loaded with flavor, vitamins and nutrients. But it’s also rich in a special flavonoid known as anthocyanin, which has antioxidant properties that are great for boosting our immune system. Blueberries are powerful allies in protecting our bodies from colds and upper respiratory tract infections. And they’re low in calories and great for the diet conscious. You can enjoy them in juices, smoothies, oatmeal and cereals. You can use them as toppings on desserts or all by themselves as a nutritious everyday snack. And just in case fresh blueberries aren’t available, frozen blueberries contain all the same healthy properties.
CHOCOLATE
I always love it when I can add chocolate to any list. Now here we’re talking about dark chocolate, which should have a cocoa content of at least 60 percent. You see, dark chocolate is rich in bromine and theobromine, two antioxidants that help our bodies fight free radicals, which are molecules that can damage body cells and contribute to disease. Additionally, dark chocolate
contains other antioxidants called polyphenols that increase the body’s production of nitric oxide. Altogether, these antioxidants have a profoundly healthy effect on our immune system protecting us from illness and disease. And, of course, chocolate can be enjoyed in numerous ways. Let your imagination run wild! Just be sure to limit your intake to a few bites a day to avoid excessive calories and saturated fats.
As we all continue to do our best to remain and safe and strong in this age of corona, eating well will go a long way in protecting our health.
Remember to keep your chin up, your shoulders back and your attitude positive! This is not forever. This is for now.
Thanks for joining me everyone. Until next time, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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