October 2012

Immune Boosting and Flu Prevention

A strong immune system can help your body fight off colds and flu and plays a role in reducing the risk of cardiovascular disease and cancer.  Follow these tips to help keep sniffles and sneezes away. 

#1 – Protect yourself
· Get adequate sleep- aim for 7-8 hours every night
· Exercise regularly- moving your body is all exercise is
· Wash hands and keep surfaces clean
· Eat a well-balanced diet full of color and nutrition

#2 – Immune boosting foods
· Use food as medicine and first line of defense
· Your nutrition profoundly affects your ability to fight infections
· Boost your immune system by including fruits, vegetables & whole grains as part of your daily diet.

Nutrients found in these foods help support your immune system:
· Vitamin A (antioxidant) - for healthy cells and supports immune system. Sources: dark green & orange fruits and vegetables: pumpkin, carrots , butternut squash, sweet potatoes , spinach , broccoli

· Vitamin C (antioxidant) - strengthens resistance to infection. Sources: cabbage, potato, cauliflower, tomatoes, green pepper, broccoli, citrus fruits (oranges, grapefruit) and strawberries.

· Vitamin E (antioxidant) - for healthy cells and protects the lungs. Sources: wheat germ, sweet potato, nuts (almonds), oils, whole grain, seeds

· B-vitamins- helps body use fuel(food) for energy. Sources: whole grains, whole wheat pasta, whole wheat bread

· Zinc- for healthy cells. Sources: whole grain breads, legumes, nuts, meat & poultry, wheat germ

· Probiotics- healthy bacteria, fends off disease and keep immune system high. Source: yogurt with live bacteria

Load your Meijer shopping cart with these immunity heroes to help maintain good health:

1. 100% Orange Juice
2. Avocado
3. Spinach
4. Tomatoes
5. Garlic
6. Bell Peppers
7. Sweet Potatoes
8. Grapefruit
9. Eggs
10. Cultured Yogurt
11. Oatmeal
12. Whole-Grain Bread
13. Almonds
14. Salmon
15. Lean Beef

Immune Boosting Meal Plan

Breakfast:
· Oatmeal with Sliced Almonds and Dried Cherries
· Orange–Yogurt Poppy Seed Muffins (recipe below)
· ½ Grapefruit
· Green Tea

Lunch:
· Lean Roast Beef and Tomato Slices on Whole-Grain Bread
· Pepper Strips
· Fat Free Milk
· Michigan Apple Slices

Dinner:
· Salmon Fillet
· Sweet Potato
· Tossed Green Salad with Cucumbers and Yogurt Ranch Dressing

Snack:
· Guacamole with Diced Tomatoes and Whole-Grain Chips

Immune Boosting Recipes:

Yogurt-Orange Poppy Seed Muffins
Makes 16 muffins

2/3 cup Meijer butter or margarine, softened
1 cup Meijer sugar
2 eggs
1 cup plain yogurt
1/4 cup Meijer orange juice concentrate
1 tbsp. grated orange peel
1 tsp. orange extract
2-2/3 cups white whole wheat flour
2 tbsps. poppy seeds
1 tsp. Meijer baking soda
1 tsp. salt

In a mixing bowl, cream butter and sugar. Add eggs, one at a time, beating well after each addition. Stir in the yogurt, orange juice concentrate, orange peel and extract. Combine the dry ingredients; add to creamed mixture just until moistened. Fill paper-lined muffin cups two-thirds full. Bake at 400°for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks.

Immune-boosting Smoothie- Makes 1 serving

½ cup Activia yogurt 1 cup Tropicana 100% pure orange juice with Omega-3 ½ to 1 cup strawberries fresh or frozen ¼ cup uncooked, Quaker oat bran hot cereal, or wheat germ or ground flaxseed. 
In a blender, mix all ingredients until smooth. Serve with a small blueberry muffin.

Nutrition facts per serving: 261 calories, 2 g fat, .3 g saturated fat, 2 mg cholesterol, 65 mg sodium, 51 g carbohydrate, 3 g fiber, 9 g protein

Also don’t forget to visit your Meijer pharmacy to protect your family throughout cold/flu season: Walk in immunizations guaranteed M-F from 10 a.m. to 4 p.m. (flu shots are $24.99 and each participant will receive a Meijer 2012 Health Planner with over $80 of coupons)

10 comments (Add your own)

1. Babeh wrote:
1) Eat smaller potoirns2) Exercise (start slow, move to 30 mins 3 times a week)3) Reduce fats and sugars in your diet.Let me explain: 1) A lot of people eat to feel full , but in fact this isn't really healthy for your body. If you start by eating smaller potoirns, you will find you feel lighter', and not put as much weight on. 2) Exercising is of course the big one, but do it slowly at first. Although training like an idiot (like on the Biggest Loser) has positive effects, it also results in quicker burn out if you do not have a fully supportive environment. So start walking once around the block daily, and then build up to cycling or jogging for 30 mins 3 times a week. If you're worried about staying motivated to continue exercise, get a personal trainer (you can go to a gym or they can come to you) Remember, is about you, so ignore everyone else. 3) Eating lots of fats and sugars is not good for your body. Your body can handle some fats and sugar, but you need to be active. I.e. the amount of food ratio to the amount of exercise. If you're not active, your body will store all the excess fat and sugar instead of burning it off.

Tue, October 30, 2012 @ 4:16 AM

2. Rocio wrote:
It would be wise to eat a high quality food- high in nurttenis, e.g. organic and whole foods, green leafy veg, so that your body gets what it needs. Also you should consider probiotics to help with good bacteria as antibiotics will kill some of the good bacteria while it does its job, just don't take them at the same time!Probiotics are products containing living beneficial bacteria, which colonize' the entire lining of our intestine. The amazing potential benefits that the bacteria in our intestine include: * They enable the entire digestion and absorption functions of the intestine to operate efficiently * They protect us from challenge and infections by potential pathogens * They continuously prime and condition our immune system to function properly, throughout our entire life * They can help protect us from allergy and intolerance and can reduce the symptoms in existing sufferers

Tue, October 30, 2012 @ 8:21 PM

3. Zino wrote:
This is a great product! The first week taikng this product made me very hopeful. Before I took this, nothing worked for me. I eat 35+ grams of fiber a day and it did not do the trick. Now, I have no worries. If you take it regularly, you will love this product. FYI: during the second and third week, you may think that the effectiveness is not there anymore just give it another week

Tue, October 30, 2012 @ 8:51 PM

4. Daniela wrote:
go wheat free. No pasta, pizza, bread and so on. And no food after 7p.m. People achieve mulvelroas results with it. Depending on yourinitial weight, you can drop upwards from 20 pounds a month. If you don'teat wheat then you don't eat all those sticky, fatty goey cakes, youdon't eat junk food, and you don't eat biscuits. But your isstill balanced. It costs nothing, and you do not have to calculate points orto buy special meals or plans.www. sparkpeople.comand it's free customized , exercises, groups, forums and so on.

Tue, October 30, 2012 @ 10:05 PM

5. Natahsa wrote:
How can I quickly wioutht doing it in an unhealthy way?I’m planning on getting back to going to the gym consistently after a long hiatus. However, I am looking for ways to drop weight really quickly (like within two weeks). Is there a way to quickly shed some pounds, wioutht being really unhealthy? And as another item…are there any good websites that are free that might help me with meal plans and eating right while working out?

Thu, November 1, 2012 @ 12:35 AM

6. Kamel wrote:
How can I and safely?I'm auinodtiing for a musical in a little over a month and I want to quickly . I'm not grossly overweight or anything. I've done shows before at my present weight, but I'm auinodtiing with a new theater group and I want to look good in order to make a good impression. What is a quick, safe, effective way to shed a reasonable number of pounds?

Thu, November 1, 2012 @ 2:31 AM

7. Luuluu wrote:
In january exoptrs of US goods were worth $120 billion. The highest value ever. Not many western major economices can say the same. The trade deficit is 100% concentrated in energy and consumer goods sectors (not industrial supplies and capital goods). Overconsumption, borrowing too much is behind the gigantic trade deficits, NOT the lack of competitive industries. In fact, the US industrial outcome as a share of GDP (inflation adjusted) has remained pretty stable in last 60 years.

Thu, November 1, 2012 @ 3:41 AM

8. bjjpzkqkjip wrote:
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Sun, November 4, 2012 @ 8:09 AM

9. yqryem wrote:
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Sun, November 4, 2012 @ 8:11 AM

10. Myint wrote:
This is a great product! The first week tnkiag this product made me very hopeful. Before I took this, nothing worked for me. I eat 35+ grams of fiber a day and it did not do the trick. Now, I have no worries. If you take it regularly, you will love this product. FYI: during the second and third week, you may think that the effectiveness is not there anymore just give it another week

Thu, November 8, 2012 @ 4:03 PM

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