10 Minute Seitan

15 Recipes to Boost Mitochondrial Health

  • August 7, 2020

It may have been a while since high school biology … so … what are mitochondria?

Mitochondria are “power plants in the cell that turn your food and oxygen into energy in the form of ATP.” While they’re most well-known for their energy-producing gifts, mitochondria have also been linked to the proper functioning and health of your brain and they may also play a role in “a lot of the age-related diseases, like heart disease, diabetes, and neurogenerative diseases.”

Given the importance of these teeny little organelles, it’s curious why we don’t think about them more when it comes to our health, especially when it comes to diet.

Specifically, how do we feed our mitochondria?

There are a few dietary changes we can all make to give our mitochondria a boost.

Of course, always speak with a medical professional before switching up your diet!

First and foremost, cut sugar and grainsgrains “turn to sugar in the bloodstream,” which means if you’re cutting sugar then you might as well cut grain. Sugar, in particular fructose found in artificial sweeteners and fruit, has been found to “damage the mitochondria found in the liver.”

Another tip is to try a low carb diet, as carbohydrates can also be loaded with sugar, depending on the type, and create more free radicals when processed, which damages mitochondria as well.

Next, integrate foods that feed your mitochondria including healthy fats, — such as “walnuts, avocado, coconut oil, and MCT oil” — and phytonutrientswhich are found in colorful vegetables. 

Looking to get a head start? Here are a few recipes loaded with mitochondria-loving foods!

We also highly recommend downloading the Food Monster App  — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!

1. Sauerkraut Lasagna

Sauerkraut Lasagna

Sauerkraut Lasagna/One Green Planet

If you’re looking for a one-two punch for both your mitochondria and your gut think about integrating some cabbage … specifically, fermented cabbage, also known as sauerkraut! This Sauerkraut Lasagna recipe by Peffe Stahl is the perfect way to get your daily dose of mitochondria-loving sulfur!

2. Wild Rice and Sauerkraut Salad

Wild Rice and Sauerkraut Salad

Wild Rice and Sauerkraut Salad/One Green Planet

Not down with a lasagna based around sauerkraut? Give this Wild Rice and Sauerkraut Salad recipe by Health Thomas! Thomas fills this salad with a mixture of savory and sour sauerkraut and sweet apple!

3. Almond Cashew Coconut Energy Bites

Almond Cashew Coconut Energy Bites

Almond Cashew Coconut Energy Bites/One Green Planet

Magnesium is yet another great nutrient that mitochondria thrive off of! Nuts, such as the almond and cashews used in this Almond Cashew Coconut Energy Bites recipe by Laura Nockett, are rich in not only magnesium, but also healthy fats, another mitochondria-loving food!

4. Black-Eyed Pea and Collard Green Soup

Black-Eyed Pea and Collard Green Soup

Black-Eyed Pea and Collard Green Soup/One Green Planet

Greens are an excellent source of a variety of nutrients, yet when it comes to mitochondria, they supply yet sulfur and small amounts of vitamin B. Collard greens are an excellent way to mix up your weekly diet, yet it’s important to know how to cook these oftentimes bitter greens! Try this Black-Eyed Pea and Collard Green Soup recipe by Rachel Hanawalt in order to fully appreciate these greens.

5. Winter Salad With Apple and Pomegranate

Winter Salad With Apple and Pomegranate

Winter Salad With Apple and Pomegranate/One Green Planet

Pomegranates are a great sweet treat that also offers phytonutrients, antioxidants, fiber, vitamin C, and potassium. They are a perfect mitochondria-food option! This Winter Salad With Apple and Pomegranate recipe by Daniela Modesto isn’t just great for the winter, but can also be a refreshing mid-day summer meal!

6. Green Pea Fusilli Salad with Orange Citrus Vinaigrette

Green Pea Fusilli Salad with Orange Citrus Vinaigrette

Green Pea Fusilli Salad with Orange Citrus Vinaigrette/One Green Planet

This Green Pea Fusilli Salad with Orange Citrus Vinaigrette recipe by Julie Zimmer makes the list not only because it’s super nutrient-dense, but also due to the fact that the vinaigrette calls for a half cup of extra virgin olive oil! This incredibly healthy plant-based fat is a great option for feeding those mitochondria.

7. Immune Boosting Lemon and Greens Juice

Immune Boosting Lemon and Greens Juice

Immune Boosting Lemon and Greens Juice/One Green Planet

This Immune Boosting Lemon and Greens Juice recipe by Nikki and Zuzana not only boosts your immune system, but it’s also a great way to boost the health of your mitochondria from that magnesium-rich spinach!

8. Kale and Avocado Salad

Kale and Avocado Salad

Kale and Avocado Salad/One Green Planet

Avocado is one of the most nutrient-dense, plant-based foods available! Yet, this Kale and Avocado Salad recipe by Rouxbe makes the list for avocado’s high healthy fat content. Plus, this superfood is paired with yet another superfood, kale, for a delicious salad to boost your mitochondria health.

9. Lemon Olive Oil Cake Baked Oatmeal

Lemon Olive Oil Cake Baked Oatmeal

Lemon Olive Oil Cake Baked Oatmeal/One Green Planet

While olive oil may be used most commonly in savory recipes, you can most definitely switch it up and use this healthy, mitochondria-loving oil in a sweet recipe. This Lemon Olive Oil Cake Baked Oatmeal recipe by Lauren Smith is a super unique way to start your day with a bit of natural sweetness and lots of healthy fat!

10. Pumpkin Pie Roasted Almonds

Pumpkin Pie Roasted Almonds

Pumpkin Pie Roasted Almonds/One Green Planet

If you’re not a nut fan, but you still want to benefit from those magnesium and healthy fat nutrients, give this Pumpkin Pie Roasted Almonds recipe by Robin Runner. These sweet treat almonds are a wonderful snack to have on hand!

11. Chickpea Broccoli Curry

Chickpea Broccoli Curry

Chickpea Broccoli Curry/One Green Planet

Broccoli is one of the best sources of plant-based sulfur! With that said, this cruciferous veggie can be somewhat hard to eat on a regular basis. Make sure to cook broccoli gentle and use lots of flavoring, like in this Chickpea Broccoli Curry recipe by Hayley Canning.

12. Blue Raspberry Overnight Oats

Blue Raspberry Overnight Oats

Blueberries are known as an antioxidant powerhouse, plus they “support healthy blood sugar levels, due to their low glycemic index, and high amount of fiber.” This Blue Raspberry Overnight Oats recipe by Lauren Smith is the perfect way to enjoy a healthy dose of antioxidant-rich, mitochondria-loving blueberries!

13. 10 Minute Seitan ‘Beef’ and Broccoli

10 Minute Seitan 'Beef' and Broccoli

10 Minute Seitan ‘Beef’ and Broccoli/One Green Planet

Another great broccoli recipe! This 10 Minute Seitan ‘Beef’ and Broccoli recipe by Kristen Genton is super fast, super easy, and filled with mitochondria-feeding sulfur.

14. Pomegranate Guava Smoothie

Pomegranate Guava Smoothie

Pomegranate Guava Smoothie/One Green Planet

This Pomegranate Guava Smoothie recipe by Viktoria Radichkova provides yet another creative and super yummy way to get those antioxidant and phytonutrient-rich pomegranates into your diet! Whip this up in the morning and enjoy a sweet treat for lunch.

15. Blanched Collard Wraps

Blanched Collard Wraps

Blanched Collard Wraps/One Green Planet

If you’re still down to try those collard greens, why not swap out that sugar-rich tortilla or grain-based wrap and use collard greens instead? This Blanched Collard Wraps recipe by Molly Patrick is a super-easy way to enjoy mitochondria-loving collard greens for lunch all week long!

Learn How to Cook Plant-Based Meals at Home!

Avocado Nori Snacks

Avocado Nori Snacks/One Green Planet

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammationheart healthmental wellbeingfitness goalsnutritional needsallergiesgut health and more! Dairy consumption also has been linked many health problems, including acnehormonal imbalancecancerprostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!

Organique helps boost the immunity of frontliners in the fight against COVID-19

Organique helps boost the immunity of frontliners in the fight against COVID-19

  • August 7, 2020

Metro Manila (CNN Philippines) — A person with a weakened immune system is an open target for germs, bacteria, viruses, toxins, and free radicals caused by pollution.

Now that we are faced with a frightening pandemic, the need for a superfood has never been more urgent. Organique Açaí contains the highest levels of antioxidants that help boost a person’s immunity and thus, help prevent potential onset of different life-threatening illnesses.

The brand is also sharing this wellness product to the country’s health workers for being the most vulnerable in this fight against COVID-19. Doctors, nurses, aides, lab and medical technologists have been unavoidably exposed to the virus while treating patients suffering from the viral disease.

Organique Inc. President and CEO Catherine Salimbangon is an internationally licensed nurse and former overseas Filipino worker who understands the sheer pressure of often working beyond eight to 12 hours during a health worker’s hospital shift, especially during this pandemic.

The regular intake of Organique Acai Premium Blend, also available in Freeze-Dried Capsules, will greatly help fortify our frontliners’ immunity and provide them the extra energy and mental clarity to perform numerous tasks in the hospital everyday.

Here is the list of hospitals where Organique Inc. has distributed the Organique Acai Premium Blend and Freeze-Dried Capsules to healthcare workers:

1. Makati Medical Center

2. St. Luke’s Medical Center Global City

3. St. Luke’s Medical Center Quezon City

4. Medical City Ortigas

5. Research Institute for Tropical Medicine (RITM)

6. San Lazaro Hospital

7. Lung Center of the Philippines

8. Philippine General Hospital

9. Manila Doctors Hospital

10. UERM

11. Philippine Heart Center

12. Cardinal Santos Medical Center

13. Sta. Ana Hospital

14. Quirino Memorial Medical Hospital

15. UST Hospital

16. Dr. Jose Natalio Rodriguez Memorial Medical Center

17. East Avenue Medical Center

18. Veterans Memorial Medical Center

19. Quezon City General Hospital

20. San Juan Medical Center

21. Asian Hospital and Medical Center

22. Perpetual Help Medical Center – Las Piñas Hospital

23. Paranaque Community Hospital

24. Chong Hua Hospital – Cebu

25. Cebu Doctors Hospital


For inquiries on how Organique Açaí can help improve your health and well-being, visit www.organique.com.ph, or follow them on Facebook.

Organique Açaí is available in all Mercury Drugstores and other leading drugstores and supermarkets nationwide.

More people looking to vitamins and supplements to help boost immune system

More people looking to vitamins and supplements to help boost immune system

  • August 7, 2020

BOZEMAN — Every day there seems to be more information and new things to learn regarding the coronavirus and how to keep yourself safe.

Following local and national guidelines like a wearing a mask is one thing, and now many people are considering supplements and vitamins in addition to the safety policies already in place.

People are looking for ways to boost their immune system and do all they can to prepare in the unfortunate event they do get the virus.

MTN News spoke with a few supplement suppliers, who say it should be considered as an addition versus an alternative.

“Obviously, we don’t make any claims. but nutrition’s a really big part of your health and your immune and some of the keys to your immune system that you’re going to get are through foods or through vitamins. mostly, the foods that we’re eating, they don’t have the nutrients that we need,” explained Ben Ziccarelli, the CEO of Complete Nutrition.

Supplements and vitamins have not been discussed as a safety recommendation by the Gallatin County Health Department.

Nancy Pelosi's ill-advised boost for Big Pot

Nancy Pelosi’s ill-advised boost for Big Pot

  • August 7, 2020

When asked recently how a legislative measure allowing the marijuana ­industry access to banking was germane to our nation’s ­response to the COVID-19 pandemic, Nancy Pelosi said that weed is “a therapy that has been proven successful.”

Come again? The House speaker’s claims were dangerous and flat-out incorrect.

As a former Obama administration drug-policy appointee, I was stung by her words. A host of reputable organizations, including the National Institute on Drug Abuse and the American Lung Association, have concluded that marijuana users are among the groups of people more likely to develop a severe case of COVID-19.

Dr. Nora Volkow, director of NIDA, stated in a blog post that “because it attacks the lungs, the coronavirus that causes COVID-19 could be an especially serious threat to those who smoke tobacco or marijuana or who vape.”

Early on in the pandemic, viral memes made the rounds claiming that marijuana was a cure for COVID-19. Former NFL player-turned-pot-profiteer Kyle Turley has repeated this claim all over Twitter as he promotes his new line of cannabinoid and pot shop in Las Vegas.

In response, the Food and Drug Administration has been working overtime sending warning letters to Turley and other pot peddlers making false claims about marijuana’s efficacy as a coronavirus cure. A quick glance at the data shows why.

Marijuana smoke is known to damage lungs and has been found to contain many of the same harmful components as tobacco smoke. Evidence also suggests that it leads to the development of chronic bronchitis. Plus, marijuana use can potentially increase the risk of infections such as pneumonia, a common illness found in severe, often-fatal COVID-19 infections.

“OK, just eat edibles,” Big Pot’s cheerleaders retort. Not so fast.

Research has shown that THC, the psychoactive ingredient in marijuana, is an immunosuppressant. When it comes to fighting ­viral infections like the novel coronavirus, your immune system creates proteins that work to ­destroy the virus. THC inhibits the body’s ability to create these proteins, rendering it more susceptible to infection. This can ­result in more severe symptoms or a rougher recovery.

Marijuana is associated with a wide array of other harms. Before they encourage pot use and boost the industry that profits from it, lawmakers might consider the ­increased risk of severe mental ­issues such as schizophrenia, psychosis, anxiety, depression and suicidal thoughts. Those 1980s ­anti-drug ads may have been a tad overwrought, but a large and growing body of scientific evidence suggests they weren’t wide of the mark.

Let’s be honest: Pelosi’s weed provision had little to do with Americans’ health — and everything to do with pot shops getting access to the federal financial system. Big Pot has suggested that the lack of banking capabilities makes the industry a “cash-only” operation vulnerable to crime.

Nonsense. In reality, law enforcers have testified that most robberies of marijuana storefronts were aimed at procuring large amounts of the marijuana products for resale on the thriving black markets — not cash stowed away in heavy-duty safes.

Furthermore, undercover video from top pot shops in Denver shows many of these establishments accept card payment through workarounds.

Instead of working to grant the marijuana industry access to the banking system and blindly parroting industry rhetoric that has warranted repeated warnings from the FDA, our leaders on Capitol Hill must focus on mitigating the fallout of this pandemic.

The push for pot normalization is nothing more than an attempt to open up the marijuana industry to major investment firms, hedge funds, pension funds and established corporations, such as Big Tobacco. As former House Speaker and pot champion John Boehner says, such firms are keen to dive “headfirst into cannabis.”

Who would have thought boosting Big Pot would unite Boehner with his Democratic successor, Pelosi? They’re both wrong.

Kevin Sabet is a former three-time White House senior drug-policy adviser, serving the Clinton, Bush and Obama administrations. He serves as president of Smart Approaches to Marijuana.

Boosting The Immune System Could Be A Treatment Strategy For COVID-19

Boosting The Immune System Could Be A Treatment Strategy For COVID-19

  • August 6, 2020

Since the beginning of this outbreak holistic practitioners and the health conscious around the globe have been encouraging people to make better lifestyle choices and boost their immune system , and to be honest they have been for decades. Now Washington University appears to be joining that cause and is suggesting that boosting the immune system could be a treatment strategy for COVID-19. 

“We think if we can make our immune systems stronger, we’ll be better able to fight off this coronavirus, as well as other viral and bacterial pathogens”

A large portion of research into this virus is focused on the immune system’s role in those who became seriously ill. One of the emerging theories suggests that the immune system works so hard at fighting off this virus that it can result in fatal organ damage, particularly in the lungs. 

Researchers from Washington University St.Louis are pointing to another theory that is getting overlooked which suggests that patients become ill because their immune system is not able to do enough to protect them from the virus, and as such the team is suggesting that boosting the immune system could be a potential treatment strategy. The team has also been investigating a similar approach with sepsis, according to a release. 

“People around the world have been treating patients seriously ill with COVID-19 using drugs that do very different things,” said Richard S. Hotchkiss, professor of anesthesiology, of medicine and of surgery. “Some drugs tamp down the immune response, while others enhance it. Everybody seems to be throwing the kitchen sink at the illness. It may be true that some people die from a hyperinflammatory response, but it appears more likely to us that if you block the immune system too much, you’re not going to be able to control the virus.”

Autopsy studies were used to show large amounts of the virus present in the organs of those who had lost their battle with the virus, which suggests that their immune system was not working well enough to fight the virus off leading to death. 

“But when we actually looked closely at these patients, we found that their tires, so to speak, were underinflated or immune-suppressed,” said Kenneth Remy, assistant professor of pediatrics, of medicine and of anesthesiology at WashU. “To go and poke holes in them with anti-inflammatory drugs because you think they are hyperinflated or hyperinflamed will only make the suppression and the disease worse.

Blood samples were gathered from 20 COVID-19 patients to test the activity of immune cells in the blood; the team compared those samples with blood of 26 hospitalized sepsis patients and 18 others who were very ill but did not have sepsis or COVID-19. Those with COVID-19 were found to have far fewer circulating immune cells than what is typical and the immune cells present did not secrete normal levels of cytokines. Cytokine molecules are suspected to be the cause of organ damage in death in COVID-19 patients. 

Similar trials and studies focused on boosting immunity are underway in Europe and America which includes Washington University. According to the team finding ways to boost immune responses should help COVID-19 patients, and should also be helpful in avoiding another similar pandemic. 

We should have been geared up and more ready when this pathogen appeared,” said Hotchkiss. “But what Ken [Remy] and I and our colleagues are working on now is finding ways to boost the immune system that may help people during future pandemics. We think if we can make our immune systems stronger, we’ll be better able to fight off this coronavirus, as well as other viral and bacterial pathogens that may be unleashed in the future.

For anyone interested in boosting your immune system, while it is not guaranteed to prevent you from becoming ill, it could help to give you a better chance of recovery. According to Harvard Health the first line of defense when it comes to the immune system is choosing a health lifestyle. Every part of the body functions better when it is protected from environmental assaults and is bolstered by healthy living strategies, such as what is promoted by here at WHN and the A4M.

Healthy lifestyle choices include:

  • Not smoking
  • Getting enough sleep
  • Keep levels of stress in check/minimized 
  • Maintaining a healthy weight
  • Avoiding being sedentary
  • Going outside more
  • Eating a healthy balanced diet full of fruits and vegetables
  • Avoiding processed foods
  • Regular exercise
  • Avoiding alcohol, and if you drink only do it in moderation
  • Being socially active face to face in person when possible
  • Proper hygiene
  • Thoroughly cooking meats
  • Limiting added sugars
  • Staying hydrated
  • Supplementing wisely as needed 

Sandra Darling, DO who is a preventive medicine physician and wellness expert at the Cleveland Clinic says that while there is no magic pill, there are tried and true ways to take your immunity up a notch: 

“Let’s start with the basics: Wash your hands for 20 seconds, don’t touch your face and take distancing seriously,” says Dr. Darling. “If you only do these three things, you’ll be well on your way to staying healthy.”

Dr. Darling prescribes 4 stay healthy strategies. “I believe in the power of immune-boosting foods,” says Dr. Darling. “Choosing whole, unprocessed foods does wonders for overall health.” She recommends garlic, prebiotics, vitamin C rich foods, antioxidants and natural immunity aids as immunity boosters in the focus on food. 

She also recommends simple lifestyle improvements like managing stress, getting enough sleep, meditation, and exercise. “Exercise increases your resilience so you can fight off infection,” says Dr. Darling. “Our bodies function better when we’re physically active every day.”

Like many others Dr. Darling also suggests that a positive mindset is key to health and well being. Positive thoughts have been shown to reduce stress and inflammation while increasing resilience to infection. “The COVID-19 pandemic is scary, so it’s easy to spiral down in negative thoughts,” says Dr. Darling. “The story we tell ourselves is crucial. Change it from ‘It’s not going to be OK’ to ‘I am safe at home with the people I love.’ Start your day with a positive thought or even a mantra such as, ‘I am well.’

“A lot of people are deficient (or low) in vitamin D, and a deficiency may increase your susceptibility to infection,” says Dr. Darling. “Get outside for fresh air and sunshine, but I also recommend taking a daily supplement of 1,000 to 2,000 IUs of vitamin D.

According to healthline some studies indicate the following supplements may help to strengthen the body’s general immune response: vitamin C, vitamin D, zinc, elderberry, echinacea, and garlic. 

  • According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with.
  • Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect.
  • In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.
  • One small review found that elderberries could reduce the symptoms of viral upper respiratory infections, but more research is needed.
  • A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment.
  • A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed. 
10 Ways To Boost Your Immune System In Times Of COVID-19, According To SHA Wellness Clinic

10 Ways To Boost Your Immune System In Times Of COVID-19, According To SHA Wellness Clinic

  • August 6, 2020

Set on Spain’s Costa Blanca, SHA Wellness Clinic is one of the world’s premier wellness destinations. This health resort has been known to attract everyone from elite athletes, to Hollywood celebrities and Victoria’s Secret models, as well as assorted oligarchs and billionaires. They come to lose weight, detox, or participate in SHA’s Healthy Aging program. Others want to reset their minds and bodies, adopt new healthy habits, or simply get away from it all. 

Devised by wellness guru Alfredo Bataller, the immensely successful SHA method is based on a holistic approach to wellness that combines the latest advances in Western medicine and progressive natural therapies, with a particular focus on healthy, balanced nutrition and exercise.

Since reopening in July, SHA has introduced a series of new services specially designed for the COVID-19 era. Immunotherapy and lymphocyte profile consultations have been added to all bookings to assess the state of the guest’s immune system, while a new immune system strengthening pack has also been developed. A comprehensive “SHA insurance” covers medical and related expenses in the event of positive COVID-19 test on arrival. 

So, how can we apply the SHA method to our everyday lives to give our immune systems an extra boost in times of COVID-19? Here are some tips from Alfredo Bataller and his team of experts at SHA Wellness Clinic:

1. Choose seasonal fruit and vegetables

Alfredo Bataller, founder of SHA Wellness Clinic: A balanced diet that includes plenty of fruit and vegetables, vitamin C and antioxidants helps reinforce the immune system and prevent disease. It’s highly recommended to choose fruit and vegetables that are in season to ensure that they are as fresh and nutritious as possible.

2. Enjoy immune-boosting superfoods

Melanie Waxman, healthy nutrition expert: To keep the immune system in perfect working order, we should enjoy a diet based on fresh food that helps to maintain the balance of the intestinal microbiota. It should include whole grains, beans, seaweed (spirulina), nuts, seeds, green leafy vegetables, such as kale, onions, garlic, leeks and asparagus, and fruit, such as apples.

3. Take moderate exercise

Luis Ganso, personal trainer: Moderate exercise, such as 30 minutes of fast-paced walking, has been shown to improve the function of the immune system. This type of exercise strengthens our respiratory capacity, mobilizing antibodies and white blood cells to circulate more quickly, and detect and neutralize external attacks. Meanwhile, raising the body temperature helps to prevent the development of infection.

4. Exercise outdoors if possible…

Alfredo Bataller: It’s always a good idea to spend some time during the day walking outdoors—preferably in nature. Spending time outdoors is important for breathing fresh air and absorbing the vitamin D provided by the sun, which is so crucial to support calcium absorption and the proper functioning of the immune system.

5. …Even when you don’t feel like it

Alfredo Bataller: Exercise is always good, even if we may have lost motivation during lockdown or if we feel tired or low on energy. Exercise strengthens the immune system and makes our bodies secrete “happy” hormones, or endorphins, while reducing the level of the stress hormone, cortisol. Stress is harmful to the body, and, having less of it actually strengthens the immune system.

6. Use deep breathing to stimulate lymph flow

Rachel Rose, body and mind expert and yoga coach: Stable mental health is basic to managing stress, which, in turn, impacts the immune system. Lymphocytes are found in lymph nodes and organs, and in the blood. Lymph nodes are the body’s first line of defense against disease. Breathing is directly related to lymph flow, and lymph flow is directly related to immunity. 

The diaphragm muscle, located between the lungs and the abdomen moves down when we inhale and up when we exhale. This movement causes a series of pressure differences that generate movement in the body. Lymph flow, or the mechanism that transports the lymph containing our infection-fighting white blood cells throughout the body, is one of the most crucial movements supported by deep breathing. 

7. Get enough rest

Alfredo Bataller: Getting quality sleep is essential to reinforcing our immune system, while not getting enough sleep can cause our immunity to decline, making us more prone to infectious diseases. Adults should sleep at least seven to eight hours a day.

8. Rethink breakfast

Maria Romeralo, healthy nutrition expert: When we start the day with sugary coffee and a pastry, we instantly feel good and full of energy. However, after a while, our energy levels drop and our bodies demand more sugar. This is why it’s important to avoid refined sugar, artificial sweeteners and honey at breakfast. 

At SHA, we serve miso soup for breakfast. Miso soup is a great source of protein, vitamins, minerals and enzymes. You can make it even richer by adding wakame seaweed, onions, tofu, carrots or pumpkin. It’s a wonderful way to cleanse the body while providing quality nutrients. Miso is a fermented food and therefore a source of probiotics that also help strengthen our immune systems.

9. Keep in touch with friends and family

Alfredo Bataller: Confinement can lead to loneliness, sedentariness and depression, all of which are detrimental to the proper functioning of the immune system. Contact with our loved ones helps calm the mind, enables us to cope with the stress of these uncertain times, and also reduces the risk of obesity and alcohol and tobacco abuse.

10. Look for lasting lifestyle change, not quick fixes 

Melanie Waxman, healthy nutrition expert: It’s important to transition to a healthy lifestyle gradually, with a view to maintaining it long term. At SHA, we give our guests the necessary tools to start leading that lifestyle once they leave: healthy cooking classes, yoga classes, outdoor exercise, nutrition and medical advice on everything from quitting smoking, to sleeping, and strengthening the cognition. Once back in their routine, they’re encouraged to adopt these activities until they become habits.

Boost kid immune systems with Cookie Dough Protein Bites

Boost kid immune systems with Cookie Dough Protein Bites

  • August 6, 2020

I have a growing teenager in my home and he’s always looking for something to eat.

As a holistic nutritionist, I know how important it is to make sure he’s well fed.

Those hormonal fluctuations will be slightly smoother with the right vitamins and nutrients in his diet.

I developed these Cookie Dough Protein Bites just for him. They are full of nourishing ingredients that everyone in the family will benefit from; flax and chia seeds, gluten-free oats, hemp hearts, natural peanut butter, maple syrup and cinnamon. I added some chocolate chips to make them more kid-friendly. If you want to skip the chocolate chips, go ahead.

As my kids get ready to head back to school (yup, I said it), I am already getting their immune systems prepared for the upcoming cold and flu season.

These Cookie Dough Protein Bites could go to school with them (if I used sunflower seed butter instead of peanut butter).

Our immune system has never been more important to us. It works for us every day and is designed to keep us healthy. The best way to support it is with healthy whole foods, limited amounts of unrefined sugar, minimize stress and get lots of fresh air and exercise. Don’t forget to cap it all of with a good night’s sleep!

If you’re interested in learning more about my new program, Supercharge Your Family’s Immune System, head to my website at sheletthemeatcake.com.

Cookie Dough Protein Bites

1 cup oat flour

1/2 cup ground flax

1/3 cup hemp hearts

1/3 cup rolled oats

1/2 tsp cinnamon

pinch sea salt

1/2 cup creamy natural peanut butter

1/3 cup maple syrup

1 tbsp chia seeds

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1 tsp vanilla

Combine all ingredients and roll into tablespoon-sized balls.

Chill and keep refrigerated.

Maggie Savage

Maggie Savage is a holistic nutritionist who blogs about healthy gluten-free living.

Vegan chef Elyce Jacobson shares her Top 5 Tips to boost the immune system - Honolulu, Hawaii news, sports & weather

Vegan chef Elyce Jacobson shares her Top 5 Tips to boost the immune system – Honolulu, Hawaii news, sports & weather

  • August 5, 2020

Island News: If It Matters To You, It Matters To Us 

Discovery could help boost protection for MS patients

Discovery could help boost protection for MS patients

  • August 5, 2020

Researchers have discovered a natural mechanism in the body which could help prevent nerve damage for people with multiple sclerosis (MS).

In research spanning over decade, a team of from the University of Edinburgh discovered a molecular target which they believe can protect nerves from damage in MS.

The discovery, which has been hailed a ‘holy grail’, also points towards a common diabetes drug enhancing the new-found natural protection and potentially preventing the progression of disability in MS.

In MS, nerves become damaged when the protective coating that surrounds them – myelin – becomes damaged. This makes nerves less energy efficient and vulnerable to further damage, which causes disability over time.

Now, the team from the University of Edinburgh have discovered a natural mechanism in the body which tackles this issue. The mechanism, labelled ARMD (axonal response of mitochondria to demyelination), isn’t enough to stop myelin from being damaged by itself, but could be enhanced using the common diabetes drug pioglitazone.

Dr Don Mahad, lead author and senior clinical lecturer at the University of Edinburgh, said: “Disability in MS is caused by a loss of nerve fibres following damage to the myelin that protects them. Although our understanding of MS has vastly improved over the last two decades, new therapies still do not protect nerve fibres. Such protection is the Holy Grail in MS treatment – not only for the relapsing form of MS, which has various options available, but for progressive forms too, where treatment continues to lag behind.

“Our discovery shows that nerves respond to myelin damage by increasing the movement of mitochondria (the cell powerhouse, which produces energy) to the area of damage – a response we’re calling ‘ARMD’. Remarkably, we were able to enhance ARMD and protect these vulnerable nerves using the readily available diabetes drug pioglitazone. This is an incredibly important discovery – one we believe could finally bridge the gap in MS treatment.”

Current treatments for MS only address the damage that is caused by the immune system and this discovery could potentially address the need to protect nerves from further damage. 

Another discovery last year found that a diabetes drug was able to return cells to a more youthful state and encourage the regrowth of myelin. The study looked at the drug metformin and found it could reverse changes that happen to cells responsible for making myelin as they age, and restore their regenerative capacity. 

MS Society assistant director of research, Dr Emma Gray, said: “This represents another important stride towards our goal of stopping MS – and we believe that MS treatment could in the near future look completely different. People with MS will be prescribed a combination of therapies that work on every aspect of the condition: stopping immune attacks and relapses, protecting nerves from damage, and regenerating lost myelin. It will mean no-one needs to worry about their MS getting worse.

“Currently, there are no effective neuroprotective therapies available for MS, but Dr Mahad’s research demonstrates we are getting closer – and finding treatments for everyone with MS is now a very real prospect.”

This 5-Minute Fruit-Infused Tea Might Help Boost Your Immunity This Monsoon

This 5-Minute Fruit-Infused Tea Might Help Boost Your Immunity This Monsoon

  • August 5, 2020

Fruit-infused teas are prepared by boiling an assortment of fruits in water, along with spices and herbs.


  • Tea remains one of the most loved beverages around the world
  • Fruit-infused teas have becme popular for being health and tasty
  • Here is a quick fruit-infused tea recipe you can try to boost immunity

Tea is one of the most popular beverages across the world. Be it the early morning dose to freshen up or the evening cuppa to recharge ourselves, we love to indulge in piping hot tea every day. The concoction, however, can be of different variations in different parts of the world depending on the region and taste preferences. While some prefer it with milk, some like it black, and then there is a whole range of herbal teas with distinct flavours that have taken over the world.

Herbal teas or ’tisanes’ are basically made by infusing herbs and spices in hot water, and boast of many health benefits. From aiding weight loss, easing digestion to boosting immunity, these teas are fast gaining popularity among tea-lovers. Fruit-infused teas have also become popular despite technically not being teas. These concoctions don’t contain tea leaves, but are instead prepared by boiling an assortment of fruits in water, along with spices and herbs. They are considered healthy since it is believed that they may contain some water soluble vitamins and nutrients that may get seeped into the water. Fruit-infused teas aren’t just healthy but are also delicious with flavours of fruits. They are refreshing and extremely easy to prepare at home.

(Also Read: 5 Herbal Tea Recipes To Boost Your Immunity)


Fruit-Infused Tea – Why And How To Make It

Here is a perfect recipe for a fruit-infused tea that is tailor-made to boost your immunity in the monsoon season! The recipe uses chamomile tea, which itself is a treasure-trove of health properties including its ability to boost immune system. It may also work wonders in treating cold and various gastrointestinal disturbances including indigestion, diarrhoea, motion sickness, nausea and vomiting. This caffeine-free recipe has fresh fruits like berries and orange along with ginger and mint leaf brewed in hot water along with chamomile tea, and is served hot!

The presence of vitamin C-rich fruits like orange and berries can further boost immunity. The tea also has the calming and soothing earthy flavour of ginger. This is perhaps one of the easiest, quickest tea recipes!

Find the full recipeo fruit-infused tea here. Try it at home and let us know your experience in the comments section below.

About Aanchal MathurAanchal doesn’t share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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