Staying Healthy for Winter

Boosting Immunity
The cold and flu season seems to begin earlier each year, with people already taking sickies and it's only April! So what can you do to bump up your immune system and prevent getting sick in the first place?

1. Exercise!!! Just because it’s cold outside, doesn’t mean you should decrease your physical activity levels. Exercise is important in reducing inflammation and helping to remove pathogens from the body by getting your blood pumping.

2. Fluid intake. Aim for 8 glasses of water a day to help flush out toxins from your body. Try having a glass as soon as you get up and one soon before you go to bed to boost your fluid intake.

3. Include plenty of fresh fruits and vegetables in your diet. We have all heard that vitamin C is important in preventing the cold and flu. Vitamin C is important for keeping our disease fighting cells working at their best. Aim for 2-3 pieces of fruit per day and 5 serves of vegetables to keep your vitamin and mineral intake as high as possible. Antioxidants we receive from our fruits and vegetables are also important for the immune system to respond quickly and effectively against pathogens that enter the body.

4. Zinc is an extremely important mineral when it comes to the immune system and many of us are already deficient. If our zinc levels are low, the immune system takes longer to react to a disease or infection. Zinc is generally found in protein containing foods such as red meat, poultry, seafood (especially oysters), eggs and wholegrains. Parsley is another rich source, so add it as a garnish wherever you can!

5. Probiotics are important for maintaining good digestive health. By keeping the gut healthy, we can prevent pathogens entering the body through the stomach and intestinal lining. There are also links to probiotics having a beneficial effect on reducing allergies.


6. Smokers should avoid cigarettes or try to cut back as much as possible, as cigarette smoking uses up the important antioxidant vitamins (especially vitamin C). By removing smoking from ones lifestyle, you can allow the vitamins to be used where they are most needed (for fighting off infections!).


7. Garlic has great anti bacterial and anti inflammatory properties so use it in cooking as much as possible to fight off any bugs in your system.


8. Try to get as much sleep as possible! Our bodies are able to eliminate bugs and heal best when we sleep. Don’t try and fight off a virus by staying up or working when your body needs the rest.


What's in season?? The best buys for this week:

Green beans
Machine harvested green beans are a bargain, but use quickly as they do not keep as well as hand harvested beans.

Brussels Sprouts
Full of antioxidants and a great buy this week.

Asian Greens
Quick cooking, easy to prepare and delicately flavoured bok choy, pak choy, choy sum and gai lum are extra good value this week.

Beetroot
Vibrantly coloured fresh beetroot is delicious eaten raw or cooked. Add julienne pieces to salads for colour and a delightful nutty flavour, or try roasting and adding to a vegetable risotto. Fresh beetroot is a good source of iron.

Mushrooms
Bag up a kilo of firm and flavoursome Windsor grown mushrooms - they're a good source of Vitamin B12.

Broccoli
Broccoli will deteriorate quickly if it is not stored correctly. The best way to store broccoli is to keep it dry. Store refrigerated in vented plastic bag.

Cabbage
Green cabbage is a good buy this week - chop finely and add to salads or throw into a stir fry.

Chestnuts
Australian-grown chestnuts are a delicious treat. Chestnuts can be baked, microwaved, roasted, grilled, barbecued or boiled.

Leeks
Leeks are ideal for flavouring soups, casseroles, flans, pies and vegetable dishes. Split and fan leeks, then wash, under running water to dislodge and soil.

Pumpkin
An abundant supply of Jap pumpkins means that this week they are cheaper - keep in mind that prices can double if pumpkins are sold in halves or wedges.

Grapefruit
Sweet eating red grapefruit from Western Australia and Queensland are well priced. Use red grapefruit segments in a salsa, its salmon red colour and tangy flavour would be perfect teamed with avocado, green onions and chopped coriander.

Custard Apple
The soft, white pulp of custard apples is deliciously sweet. Scoop out the flesh with a spoon, discard seeds and enjoy as a snack or combine with citrus or passionfruit for an easy dessert.

Pears
Juicy Beurre Bosc, Red Sensation, Packham and Corella pears make an ideal snack or a sensational dessert and are a great source of fibre.

Mandarins
Mandarins are a versatile, tangy, fruit with a distinctive flavour that and can be used in the same way as oranges. Mandarins make a delicious and juicy snack food and are ideal for children school lunch boxes. Small quantities of Daisy mandarins have started to appear in store.

Apples
There is a fabulous select of apples in store. Choice from Fuji, Pink lady, Jazz, Bonza, Delicious, Golden Delicious, Braeburn and Granny Smith.

Persimmon
Heart-shaped Knightingale persimmons are a good buy. Unripe fruit is very astringent so wait until the fruit is soft and translucent and you will be rewarded by the powerful, sweet flavour and an extra juicy texture

Information from http://www.thefoodcoach.com.au/