How to stay healthy during lockdown

Last Update: April 29, 2020 at 3:25 pm

DATE:  April 29, 2020

SOURCE:  NEWS FOR THE SOUL RADIO

How to stay healthy during lockdown

 

By Dr Holly heard Wednesday at NOON PACIFIC on News for the Soul Radio…

Wednesdays at NOON PST  / 3PM EST – The Whole Health Initiative with Dr Holly   – An NFTS Global Luminary  broadcasting from Canada since March 2014 –   Dr Holly is a Doctor of Natural Medicine, a scientist, a professional speaker, an author of Cancer: Why what you don’t know about your treatment could harm you and 12 other books and a practitioner.  As a Doctor of Natural Medicine with 7 degrees & 3 designations in a wide range of healing modalities and 20 years experience, she can assist you in identifying and understanding your path to health. She can identify your underlying life themes, coping mechanisms, value systems and defense mechanisms to understanding the physiology and biochemistry and energy patterns of your body.  She has a mobile health clinic that comes to your door and can assess 1000s of variables in front of you AND create a protocol unique to you.  In addition, she provides consultation for physicians and clients around the world.

How to eat healthy during lockdown.

 

Well, that is a big question.

You want to do the obvious:

– Avoid packaged foods
– Avoid processed foods
– Avoid GMO foods
– Avoid fast foods
Lots of people went into stores and horded up on:
– Packaged foods
– Kraft dinner kinds of foods
– Processed foods

All these foods deplete the body AND don’t help develop your immune system or build up your nutrition.

It is a great time to fill up the freezer with:

– Homemade soups
– Homemade chillies
– Homemade spaghetti sauces and other pastas
o You can even make your own healthy pastas and freeze them
Its also a great time to start pickling and fermenting foods
– Pickled carrots, ginger, beets, asparagus, for example
– Or fermenting foods like cabbage (sauerkraut); if you like spicy foods – try kimchi
– You can make your own yogurt, kefir, kombucha
o You can try different bases, ie., dairy, coconut, almond milk
Of course, you may have heard me repeatedly suggest, start growing your own garden
A herb garden in a window sill
– start garlic and onion in the fall and you will have plenty for the spring and summer
– oregano, parsley and rosemary last all winter
– basil and cilantro like shade
You don’t need much space to start sprouting seeds:
– Alfalfa, red clover, mung beans, broccoli
Or you can start your own microgreens
– Use a shallow pan, spread the seeds, and put in your windowsill, water regularly
– In three weeks – you will have your nutrient dense microgreens
– Peas, fennel, mustard, beetroot
A salad garden on your deck – lettuce, tomatoes, cukes, swiss chard, arugula, radishes
If you can set up a trellis on your deck – you can grow:
– Cucumber
– Green beans
– Grapes

– Squash
– Strawberries
– Watermelon, cantaloupe
– pumpkins

A vegetable garden in your yard – squash, beans, eggplant, potatoes, carrots, turnips, Brussel sprouts, broccoli, cabbage,
asparagus,

If large enough start planting fruit trees or berry bushes from apple to cherry to pear

– You can even take the seeds from avocados and grow them
Now let’s take a look at your pantry:
What nutrients are important for your immune system:
– Vitamins: A, B9, C, D, E
– Minerals: iron, magnesium, selenium, zinc
– Compounds: glutathione (amino acids, sulfuric compounds)
– Pre and probiotics
– Foods that help support gut function – remember most of your immune system is in your gut
And how do we get these nutrients: Eat a healthy diet of fruits and vegetables
– Almonds – Vit E
– Apples – hard, tart apples – Vit C ((besides being important to the immune system, Vit C is also involved in
absorption of iron, wound healing, the immune system, maintenance of connective tissue (cartilage, bones, teeth,
etc.), heart heath, eyes, skin)), antioxidant,
– Avocados – Vit 2, B3, B5, B6, B9, C, E, K beta carotenes, and glutathione, copper, iron, magnesium phosphorus,
potassium (more than bananas) and zinc, a great source of your omegas (3,6,& 9 – and that includes oleic acid which
is great anti-inflammatory), an loaded with antioxidants
– Broccoli – fiber, antioxidants, Vit A, C, E (powerful antioxidant that fights off infection)
– Cabbage – Vit C, great pre and probiotics,
– Cheese – most types of fermented, but you want live cultures: Feta, Gouda, Mozzarella, cheddar, cottage cheese
– Chickpeas – high in B6 (vital for biochemical reactions),
– Chicken – chicken soup is not only good for the soul – its good for the gut immune
o B6, chondroitin
– Chocolate
– Citrus fruit – although oranges are low if any Vit C
– Dark leafy greens – high in iron and Vit C
– Kiwi – good vit C along with vit B12 & K, and potassium
– Lemons – high in Vit C, B9, potassium, anti-viral and anti-bacterial properties, antioxidant and anti-inflammatory
– Peas – high in B9, C, and amino acids
– Papaya – very high in Vit C, along with digestive enzymes
– Red bell peppers – higher in vit C
– Spinach – rich in Vit C and antioxidants, beta carotenes
– Sunflower seeds – Vit B6, E, minerals magnesium and potassium
You might want to experiment with roasting vegetables
– Tom used to love doing that – he would soak them in oils and herbs and then put them on the barbecue
– He also then like to bottle the peppers he did

Eat good healthy fish

– But wild instead of farmed
– Buy steelhead instead of salmon
– Salmon family, herring, anchovies, sardines and trout are highest in the omega 3s
– Other fish high in mercury are: swordfish, marlin, shark, tilefish, orange roughy, and king mackerel (other types are
okay)
– Tunas vary in mercury and omega 3 levels
– Mahi, snapper and halibut are not high in either mercury or omega 3s
– Tilapia is low in fat; but worse than eating bacon – it is farmed and fed GMO soy and corn and has the toxic dioxin –
which they claim can take 11 years to eliminate from your boy; it is also high in omega 6 fats
– Shellfish like shrimp and prawns are low in mercury, high in protein but low in omega 3s

Eat the healthy mushrooms (over 14,000 known species!!!)

– Contain fiber, protein, selenium and potassium, Vits B1, B2, B12, C, D, E, alkaloids, flavonoids, fatty acids, gut
microbiota and the polysaccharide, glucan that has been so well studied
– Cordyceps improve your natural killer cells numbers and activity
– Turkey tail enhances immune response – the polysaccharide-K is used to treat cancer in Japan
– Maitake – proteoglucan is important to the immune system
– Shitake – great even for the common cold, the glucan lentinan is used in japan for treating tumors
– Reishi – has a lot of research on the polysaccrides, glucan and beneficial bacteria
Get in the habit of making your own soups:
– Anytime you eat meat and have bones – simmer the bones for all the collagen
– Add in your leftovers and herbs from the garden – no need for recipes – just create
– It is always easy to thicken with tomatoes or with cornstarch if you like it thicker
– My dad also loves his noodles, so I use vermicelli or rice noodles with some of them
– In my mind, chili is just a meat (beef, turkey, pork, chicken) and bean soup or no bean if vegetarian – there are all
kinds of varieties and it freezes well
– Lots of herbs from the garden – garlic, onion, rosemary, sage, etc etc
Stir frys are another easy healthy meal
– Whether you want to use beef, chicken or tofu – lots of good healthy vegetables
– Again lots of herbs from your garden – garlic, onions, leeks and basil, oregano, rosemary and thyme
What about the whites: potatoes, pastas and rice
– I avoid the white potatoes, except for the ones I have grown; focus more sweet potatoes and yams
– Pasta, a simple carb, basically turns to sugar in the body and contains gluten for those who are gluten sensitive and
of course, it further depends on what sauce you are serving with it
– However, you can make spinach or squash pasta or other vegetable pasta – but in terms of purchasing in the store –
there really isn’t much of a difference.
– White rice is actually better than brown rice – both have arsenic but brown rice has more and rice from Texas and
China are the highest – organic or basmati rice tend to be the best (regular arsenic in the diet can affect the bladder,
lung, heart and skin cancer and type 2 diabetes)
– Black rice has a high level of the bioflavinoid, anthocyanin – great anti-oxidant
– Jasmine rice has the same benefits as basmati rice but a little higher on the glycemic index

Remember your herbs
– What can protect you in the kitchen?
– Let’s look at the anti-viruses herbs: https://www.healthline.com/nutrition/antiviral-herbs#3.-Basil

– Basil – different the Ayurvedic Holy Basil – holy basil is huge in Ayurveda and has a huge amount of anti-oxidants;
apigenin and ursolic acid works against the herpes virus, heptatitis B and enterovirus
https://www.ncbi.nlm.nih.gov/pubmed/16173941
– Fennel – licorice flavoured like anise and licorice – https://www.healthline.com/nutrition/fennel-and-fennel-seed-
benefits#1 – the anethole compound is recognized to be anti-cancer, antimicrobial, anti-viral, and anti-inflammatory
and anti-oxidant
– https://www.ncbi.nlm.nih.gov/pubmed/20008902
– Garlic – we have talked of the over 350 compounds in garlic and the 33 sulfuric compounds that help the body
create glutathione; works against papillomavirus aka HPV; influenza groups A and B, HIV and HSV-1, viral
pneumonia, and rhinovirus (common cold) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
– Ginger – gingerols and zingerones fight against influenza, RSV; they prevent viruses from entering cells and/or
replicating within the cells
– Ginseng – ginsenosides are anti-viral and work against Hep B, norovirus and the coxsackieviruses (cause several
different diseases)
– Lemon balm – aka Melissa officinalis has a monoterpenealdehydes that fight influenza A virus replications –
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908999/ ; avian flu aka bird flu; herpes virus; HIV-1 and
enterovirus 71 https://www.ncbi.nlm.nih.gov/pubmed/18693101

Oregano: both the oil and the carvacrol compound in oregano reduces the activity of the murine norovirus MNV;
also exhibits antiviral activity against herpes simples; rotavirus (common cause of diarrhea in young children) and
respiratory syncytial virus aka RSV – a cause of respiratory infections
– https://www.ncbi.nlm.nih.gov/pubmed/24779581
– Peppermint – menthol and rosmarinic acid have anti viral activity against RSV – respiratory infection;
https://www.ncbi.nlm.nih.gov/pubmed/16767798
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2288616/
– Rosemary – oleanolic acid amongst other compounds are known to work against the herpes viruses, HIV, influenzas
and hepatitis A in fruit https://www.ncbi.nlm.nih.gov/pubmed/30684236
– Sage – safficinolide is the recognized anti viral compound: fights immunodeficiency; increases the T cells and the
natural killer cells; prevents the HIV virus from entering cells
– https://www.healthline.com/nutrition/antiviral-herbs
– Note: there are numerous studies for each of the herbs listed. Usually I have only taken the time to provide one
reference. But do your own research. Learn to look at who is funding the research; is it good research; is it replicable
research; etc.
– So grow your herbs, in your garden, on your window sills, wherever you can. These herbs are great sources of
natural compounds that support your immune system in a variety of ways.
– I have only included common herbs that have an anti-viral component. But herbs are incredibly nutrient dense and
provide a huge number of medicinal properties. Grow them and use them widely in your food preparations. I even
make herb salads – without lettuce or anything else. Just herbs.
– Remember also, make your own salad dressings – MCT oil or avocado oil are great starters – whether you use white
vinegar, apple vinegar, balsamic vinegar, Dijon vinegarette or make your own herb infused vinegars, and then simply
add your herbs – so easy – why would you ever pay for grocery store dressings full of additives, stabilizers and such.

Don’t forget your probiotics

– Apple cider vinegar
– Brine cured olives (without sodium benzoate)
– Cabbage anyway you like: pickled, fermented, soups, coleslaw
o Difference between pickled and fermented is pickling uses an acid like vinegar but fermenting is the
interaction between bacteria and sugar without acid
o Commercial sauerkrauts are typically pasteurized which kills the bacteria you want – make your own
– Fermented and pickled foods in general and of the

– Greek yogurt without added sugar or fruit
– Kefir – coconut kefir – if you want to avoid dairy
– Kimchi
– Kombucha
– Kvass – a Russian fermented drink
– soybean products like miso, tempeh, natto – just make sure it is NON GMO
And your fiber to support your probiotics
– steel cut oats
– granny smith apples
– carrots, broccoli,
Supplements that boost the immune system:
– Transfer factor
– Vitamin C – does not kill pathogens, but your immune cells have anywhere between 4-10x the amount of vitamin
that is found in your blood – red peppers
– Vitamin D – If you are not getting good sunlight
– Zinc – although you can get zinc from:

And of course, outside of our daily diet, there are other things we can do that enhance our immune system:
– Exercise regularly – to keep the vascular and immune systems moving
– Get a good sleep
– Get your sunshine – without the creams – you need the vitamin D
– Reduce drinking and drugs that deplete the body
– Wash your hands regularly

 

References:

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#section11

https://draxe.com/nutrition/probiotic-foods/