Immune Boosting Surf and Turf. Steak with Flounder in a Lemon Green Onion Pan Sauce, with Balsamic Glazed Mushrooms and Broccoli. 🍴🍴🍴Everyone has been sick recently! Give your immune system a boost and kick that cold to the curb.
⚪️⚪️⚪️Neutrophil Nutrition ⚪️⚪️⚪️
A neutrophil is a granulocyte (a type of white blood cell) that is designed to fight off infections and diseases. Neutrophils are the most abundant type of white blood cell in the body, about 70%! These cells play an important role in the immune system. When a disease-causing microorganism enters the body, neutrophils are the first to attack. One of the ways to keep your neutrophils healthy is by giving them zinc, provided by the steak in this recipe. The zinc is not only needed to make white blood cells but also increases the aggressiveness of the white blood cells fighting infections. If you don't eat meat, toasted wheat germ is just as high in zinc as steak is.
🍄🍄🍄Another immune boost from this recipe is the Mushrooms. It is well-established that mushrooms are awesome at immune modulation and affect stem cells, lymphocytes, macrophages, T cells, dendritic cells (DCs), and natural killer (NK) cells. Extensive research over the last 40 years has shown that mushrooms slow growth of tumors, regulate tumor genes, and increase malignant cancer cell death
Iron is an important nutrient, it helps us have healthy red blood cells that carry oxygen and carbon dioxide throughout our body. It is a relatively easy nutrient to diagnose a deficiency, a simple blood test can determine if a person has adequate iron status or not. Iron deficiency can cause fatigue, decreased healing, shortness of breath and more. Many people believe that meat is the end- all- be all source for iron, but there is a much bigger picture that we need to look at when we talk about iron. Iron is a nutrient that is found in many foods, yet when we eat it the amount that is bio-available (the amount we actually absorb) can be rather miniscule. There are two types of food sources for iron, the one that comes from animal sources is called "heme iron" and the one stemming from plant sources is "non-heme iron." Non-heme iron is only abosrbed about 2-5% by the body so unless you are eating truck loads of spinach everyday the iron from plant sources is not very relavant. Meat sources allow your body to abosrb about 15-35% of iron from them, making them a more valid source for iron. This comes at a contradictory stance to what we are constantly being told by the media, which is to decrease the amount of red meat we eat. So how are we supposed to get enough iron? What if we could increase the amount of iron your body absorbs from plants? If you can remember the following tips you will be able to increase the amount of iron your body absorbs from heme and non-heme sources.
1. A Good Guarantee Is Vitamin C
Vitamin C is the peanut butter to iron's jelly! Vitamin C can help the body absorb up to 2.9 fold of the amount of iron from a plant source. For the recipe above that is why we used 3 oranges. We marinated the steak in orange juice, added it to the root vegetable mash, and used it in the spinach and kale. By adding as much vitamin C to the meal we are going to get as much bang for the iron buck as humanly possible. Citrus is a huge carrier of vitmin C and tastes delicious on all greens so get in the habbit of adding it to leafy green foliage that you eat on a regular basis.
2. Increase the Power of the Leaf by Adding Beef
Unless you are a vegan or vegetarian I would highly reccomend making beef your star iron protein. By adding beef to your meal you will increase the absorption of plant "non-heme iron" by 1.5-4 fold. That is a hugely substantial increase in bio-availability of iron to the body. Not all meat is created equally however, beef was shown to enhance iron absorption 80% more effectively than chicken.
3. Eggs and Utter Makes the Body Shudder
Eggs and the calcium in milk both decrease the absorption of iron. Calcium and eggs compete for binding in the body and win the battle to be absorbed first over iron. The meal I prepared above has no dairy in it for this reason.
By adding citrus and beef while avoiding dairy and eggs, you will be maximizing the amount of iron you can absorb from your meal. Boosting your iron status is great even for people who aren't deficient, if you are getting over a cold iron will help with that process as well. It is a great nutrient to focus on for many reasons!
Check Out The Video On YouTube
Check out my YouTube video with the link posted above for a full explaination of the recipe. As far as the nutrition goes, I might be looked down upon by fellow nutritionists because I am advocating for ocassional usage of boxed products. Are fresh products better? Yes. Can boxed items carry lots of unwanted sodium and fats? Yes. The problem that I have with saying you should never eat boxed food is that I understand that's not realistic for 80% of the population. We are all living in a fast paced world with little to no time to cook for ourselves and our families. Many of us have multiple jobs, or multiple illnesses that keep us from having the time and energy to have homecooked meals every night. When I had Lyme disease I was too sick to function. I could barely pick up my son muchless cook him the healthy nutrition meals I would have liked. The point is, we don't always have the ideal circumstance to eat healthy all of time, so what is the remedy? I beleive that by making small adjustments you can be realistic to the constraints you have in your life without sacrificing taste and nutrition.
In this recipe you will add braised onion and beef stock that you have already frozen and prepared. This tip has saved me countless times, it requires no energy at the time yet tastes like you've been stewing it for hours. This will amp up the taste of any boxed meal, but as far as nutrition goes it is the holly grail of secrets. One of the main reasons people are discouraged from eating boxed meals is due to the high levels of sodium. By using the onion stock you are diluting the sodium down to reasonable amounts that won't use up your entire daily alotment of sodium in one serving. Adding more flavor, and reducing the sodium content?! Yes Please!
-Omega 3's and Omega 6's (Tropical)
I was diagnosed with cyclical vomitting sydrome when I was 18 years old, and the cause/cure was unknown. About 8 years later they would discover that the culprit was Lyme disease. I was vomitting up to 20 times per day, and you can imagine how painful my esophagus became. This drink is something I wish I could give my younger self as not only a temporary pain releiver to coat and sooth the inflammed tissue but also to help my immune function. Whether you have Lyme disease or not, many of us walk around with a sub function immune system. We are constantly fighting off the next virus, or going to the doctor for antibiotics to kill the bacteria that has infested us for the week. Existing in this state is not normal, and it's not something we have to settle for. Take back your immune function and give this stomach-aide a shot.
Gut health is so pertinant to our daily lives, you might not notice when it's functioning well but you certainly will if it's a disaster zone. Whether in the form of gastric reflux, stomach ulcers, h-pylori, or leaky gut, many of us exist in a chronic state of inflammation and chronic illness. Adressing the root of the problem, the gut, will likely make your ailment dissappear entrirely or at least remedy the severity. You might have heard that the immune system is housed in the gut and it's true, about 60-80% of all immune function is generated in the gut. The system in charge is known as GALT (Gut-Associated Lymphoid Tissue), and it's role is to keep you healthy in a world made of bacteria. If you think about it we put millions of viruses and bacteria into our bodies everyday, we just usually don't notice becuase it's taken in as the form of food. We have a barrier that protects us from these nasty pathogens entering our system, but what happens when this barrier is compromised. Our immune system will be under attack, and illness will ensue rapidly. The best thing you can do to keep this barrier in tact is by supporting your GALT and giving it all the tools necessary to fight back.
Starbucks Pumpkin Bread
Homemade Baked Pumpkin Spice Oatmeal
Not only is the taste of my homemade version amazing, but the nutrition is really in the numbers. You are saving yourself over 100 calories with the baked oatmeal, and over 400mg of sodium! The fat content is similar because I added healthy fats to mine like coconut oil and olive oil. Focusing on the quality of the ingredients is just as important as the numbers; sometimes even more important! The difference in carbohydrate is astounding! At an almost 40 carb difference between the two this would be an ideal alternative for somebody with diabetes or watching their sugars. Speaking of sugars, 39 vs. 3 is slightly outrageous. Many people eat this pumpkin bread with a Starbucks drink which is also likely loaded with sugar. Consuming that much sugar, especially first thing in the morning, is so hard on your pancreas.
I added in the nutritional info regarding DHA because it is a great source of fat necessary for brain development and maintenance.
By adding oats to your diet you are doing your heart a favor. When oats move through the digestive system the fiber in them actually inhibits your body from absorbing as much cholesterol from the food you eat. This can lower your LDL (lousy cholesterol), which can decrease your risk for heart attacks and strokes.