Your Immune System

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Flu season is rampant this year, with a strain that isn’t well matched to the vaccine (current estimates place it at about a 10-30% match). While getting the flu vaccine is at the top of my family’s to-do list every fall (here is a good overview on why we believe in the flu vaccine), there are other things we do to support our immune system, like eating healthy foods, getting exercise, and supplementing with Vitamin D. I also take a daily zinc supplement (read here about why zinc is important).

There can be many reasons for why our immune system isn’t functioning at optimal levels, including drinking too much alcohol, having high stress levels, and eating too many refined carbs/sugars. While getting sick from common viruses like colds and enterovirus (aka: stomach flu) is quite normal, if you find yourself getting sick often, it’s worth it to get checked out for underlying causes.

Even though I know all the things to do in order to keep my immune system in good shape, I still get sick a couple of times a year. We can’t always nip our stress in the bud as quickly as we would like, or it’s the holidays and we are partaking in more rich food and alcohol than we normally do (not to mention our exercise routines tend to go out the window in November and December). Keep this handy info page taped to your fridge or mirror to remind yourself of all the ways that you can naturally help your immune system be stronger.  And remember, this information should never take the place of a discussion with your doctor or trusted health professional, and never start a supplement without first talking to your medical professional.

immune system page 1

Immune system page 2

One Pot Garlic Parmesan Pasta

Yesterday when I was trying to figure out what to make for dinner, I typed in “garlic parmesan pasta” because those were the ingredients I definitely had on hand. I wanted something very simple but still tasty. Everyone likes pasta. Plus it’s wonderful comfort food for a cool fall Monday.

The recipe that I found is a “one pot” pasta recipe which means literally everything goes in the pot, including not just the liquid and the pasta but all the seasonings. You wouldn’t think this would work but I swear on my life it works — and beautifully at that. But you must trust the process.

The one thing I added to this One Pot Garlic Parmesan Pasta recipe is frozen meatballs into the bubbling mixture because I felt like the meal needed some protein, and my 12 year old and my husband love meatballs. So do I, but since I try to stick to a lower animal protein diet, I added some vegan meatballs to mine.

Speaking of changes, I also opted to put the parmesan at the table instead of into the recipe — my daughter doesn’t love a cheesy mess (unless it’s pizza? Sometimes she’s weird) and letting people determine the amount of cheese means less cheese usually gets used. So it’s a win for the pocketbook as well as the overall calorie count of the meal.

So, try this recipe next time you need something super quick, simple and easy to clean up  after.

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Midweek Mashup! A Book Rec, A Favorite Product, and An Insightful Article on Resilience.

MIDWEEK MASHUP

So, how is your summer going? Is it long and lazy and wonderful? Is it busy and hectic and going too fast? Somewhere in between? For me it’s been the latter, and I’m none too happy about it. So, I’ve cleared my calendar for a few days and the plan is to simply relax and enjoy some rest.

First up on my non-agenda is to read the book The Art Of Being Ill: Or How To Be A Better Patient. I won’t bore you with details but the past two months have been an immunological roller coaster. My doctor finally gave me orders to rest, something I have a very hard time doing. I am looking forward to reading this book on the art of self care. Apparently before we entered the age of busy-ness, during the “Days of Yore”, people did a really wonderful job of convalescing. Laying around in bed and resting up was an art form. I’ll write an update soon and let you know what I thought of the book.

Secondly, I want to tell you about a fantastic product that I discovered my friend KC at Word Savvy using. I went to her house to pick her up one morning and her essential oil diffuser was on in her kitchen. I didn’t notice any clutter, or any dirty dishes or anything else because the diffuser made the entire room seem peaceful and calm. I immediately got online and bought one for myself. Depending on my mood and malady, I use different essential oils. I’m still learning about mixing essential oils but when I really need some calm I always just go for lavender. It doubles as a small humidifier so during the winter, next to my bed, it’s a very inexpensive luxury.

And lastly, I highly recommend reading this article from the “Well” section of the New York Times on boosting resilience in your adult years. There’s a lot out there about how we can help kids be resilient, but adults are also capable of building resilience, even in their older years. If you’re going through a traumatic experience such as a layoff, a scary diagnosis, or a family crisis, it is important to realize that you can navigate through it without succumbing to the fear and stress. “There is a biology to this,” said Dr. Charney. “Your stress hormone systems will become less responsive to stress so you can handle stress better. Live your life in a way that you get the skills that enable you to handle stress.”

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Midweek Mashup

Midweek Mashup

Maybe A Portobello Patty Melt For Dinner Tonight?

Ever since I cut down on my red meat consumption, I’ve really missed one of my favorite splurges: the patty melt. Maybe they taste good going down, but then reality sets in. Indigestion, the meat sweats, that brick-in-my-gut feeling. So when I saw this recipe I just knew I had to try it.

I made these Portobello Patty Melts last night for dinner, and they were GOOD. Like, really good. A few things I did differently: instead of caramelizing the onions for 40 minutes, I did it for about 20. Also, instead of roasting the portobello mushrooms for 40-45 minutes, I put them in a pan with the marinade and sautéed them with a cover on until they were ready. It saved about 20 minutes which is huge when you have a hungry family.

My daughter hates mushrooms so she opted for a grilled cheese but my husband and I really liked them. I can’t wait to have them again. Maybe next week?

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Maybe Some Rice Noodle Salad For Dinner Tonight?

Maybe allergies are kicking my butt. I woke up yesterday with my ears completely clogged and everything sounded like I was underwater. I generally just didn’t feel great. So after I got home from picking up the 12 year old from school and it was time to make dinner, I was thankful I had planned on making this simple Rice Noodle Salad With Cucumber, Peanuts, and Basil. It took about 20 minutes from start to finish and there was absolutely no cooking involved. If you’re lucky, you have a kid that likes to cook and will make the dressing for you while you sit comfortably. This would make for a perfect summertime supper when it’s just too hot to turn on the stove. The recipe also fits with our Meatless Monday plans, which I would say we adhere to about 90% of the time. Going meatless once a week can reduce your risk of preventable diseases like cancer, heart disease, diabetes and obesity. It can also help reduce our carbon footprint. Plus, it’s generally cheaper to make a meatless meal. Win/win!

Asian Noodle Salad Meatless Monday

The original recipe came from Redbook Magazine but I made some changes to the recipe and adapted it, so here’s my version:

Rice Noodle Salad With Cucumber, Peanuts, and Basil

THE SALAD:

6 oz pad thai rice noodles

1/4 medium purple cabbage

1/2 sliced english cucumber

1 red bell pepper, thinly sliced

4 scallions, white and green parts sliced

1/2-1 cup fresh basil and cilantro, chopped

1 cup chopped peanuts, cashews or almonds

Sesame seeds

THE DRESSING:

1/4 cup lime juice (I love buying Santa Cruz organic bottled lime juice. It’s just so much easier)

3 Tbsp toasted sesame oil

2 tsp soy sauce

2 tsp honey

1/2 tsp garlic powder

HOW TO:

Pour hot water over noodles to cover and let sit for about 5 minutes, until softened. Drain and set aside. Meanwhile, cut all the veggies up into thin slices, place the nuts in a baggie and whack them with a rolling pin to “chop”, and whisk together the dressing ingredients. Assemble the salads, drizzle dressing over the top, and sprinkle with sesame seeds. ENJOY!

NOTE: If you want more protein in your salad, it would be very easy to add rotisserie chicken, tofu, shrimp or any leftover meat you have. Maybe it’ll become a new family favorite.

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Mocktails — Green Tea Mojitos

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My 12 year old daughter is having a sleepover tonight and instead of the usual soda, I think I will make this Green Tea Mojito recipe for them to try (obviously as a mocktail).  I want to test it out for an upcoming dinner party we are attending. The dinner party is on St. Patrick’s Day and I have a 5k the next morning that I’ve been actually training for these last couple of months. And I want to do well. Generally if you want to do your best in a 5k you do all the right things the night before, which includes getting enough sleep, eating nutritiously  and abstaining from alcohol. Totally boring, I know. But I’m committed this time!  My usual M.O. is to sign up for a 5k with plans to “really train this time”.  And then a week before the race I realize that I methodically have trained 3x week using a calendar that I’ve printed out and taped up on the wall failed to do any training whatsoever. So I suck it up and do the 5k and want to die by 1/4 mile in because I’m not at all prepared. But something clicked for me this past fall and I’ve been as committed to my exercise as I have been to my other healthy habits. Hence the “dry” St. Patrick’s Day.

I thought this recipe with green mint looked fun for St. Patty’s day . I love mint and I love green tea. Did you know green tea has lots of antioxidants and cancer-fighting polyphenols? Studies have also shown that people who drink green tea regularly have less belly fat, lower cholesterol, and better blood sugar control.  The original calls for white rum, and I figure I can bring a carafe of the mix without the alcohol and people can add it if they want.

Beannachtaí na Féile Pádraig oraibh!

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Super Bowl Cocktails — The Grapefruit Margarita

grapefruit-margarita

Seems like just a year ago I was posting a recipe for Super Bowl Cocktails. Oh, right! How time flies. The Spicy Michelada was last year’s pick. This year I’m going in a different direction by not including beer in the mix.  And we are going sweet instead of savory.

So for this Super Bowl I’m featuring a Grapefruit Margarita. Margaritas are universally loved, but it’s always fun to do something a little different with them for special occasions. And I love the idea of giving a nod to the Mexican culture so prevalent in Texas.

This cocktail features the bright and fresh flavors of grapefruit and lime. And after the past couple of weeks here in the U.S., I think we could all use a little bright and fresh, don’t you agree?

What I love about this recipe is that it’s super easy to make and doesn’t take a lot of time, which frees up your hands for eating too many finger foods (guilty as charged) and making crude totally appropriate gestures at the referees.

NOTE: If you feel like adding some heat to the recipe, place a sliced round of fresh jalapeño pepper at the bottom of the cocktail shaker and muddle it with the ingredients. You can also add a few shakes of chili powder to the salt for a spicy rim (just keep it 3 parts salt to 1 part chili powder)

INGREDIENTS:
2 ounces tequila
1 ounce Cointreau
1 ounce pink grapefruit juice
1/2 ounce fresh lime juice (keep the wedges for a garnish)
Ice cubes
1 slice of fresh jalapeño (optional)
Course salt for the rim of the glass (optional)
Chili powder for the salt rim (optional)

INSTRUCTIONS:

Combine all the ingredients up to the salt in a cocktail shaker and shake for 10 seconds. Strain into a margarita (served up) or a rocks glass (served over ice) with a salt rim (use the lime wedge to wet the rim). Garnish with lime wedge.

GO TEAM!

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