The Battle for Your Health

There’s a war going on in your house. Well, at least within your body. Your immune system is much like the armed forces. Without it, your body could be invaded on a regular basis and taken over or even destroyed by enemy invaders.

I’ve learned more than I want to know about immune systems thanks to the unwelcomed invasion of Alopecia Areata in my youngest son’s body. Since that time, I’ve been building up the defense systems of everyone in the house. The result? We’re still hosting Alopecia, but beyond that we rarely get sick. I have an opportunity to reflect on this each fall when we go to our “well” check ups and the doctor comments on how he/she hasn’t seen this child since the last “well” visit. 

Just recently I watched as an enemy invader germ tried to take down each of my kids in succession. Happily, it failed. Each child complained briefly of a slightly sore throat and general tiredness which lasted a day or so. I loaded them up with vitamin C and gave Tylenol to the biggest complainers, even allowing one of them to spend a day at home “resting” (actually watching nonstop TV and eating). Their immune systems were victorious. None of them ever sported a fever.

Their strong fortified systems fended off the worst of it and it’s a distant memory already. I remember the day when a passing virus would have leveled my children, spiking their fevers and requiring a desperate run to the pediatrician’s office where we would be told it just has to run its course. The “course” would include a few days of really sick, followed by a cold that would hang around for a week or longer. Their immune systems made short work of this latest virus.

 Beyond following an organic diet, here’s my advice for beefing up your and your child’s immune system: 

1. Eat real food. Fruits, veggies, whole grains. If you don’t recognize everything in the ingredients list – don’t eat it or feed it to your kids. Avoid excessive sugar. Cut out the food dyes and artificial sweeteners. Give your body the right ingredients to defend itself. When you load it up with artificial ingredients, it is weakened simply by the effort of trying to process things not meant to be eaten by people. That weakened state leaves it vulnerable, while whole food fortifies it with plenty of good nutrition.
2. Drink lots (and lots and lots) of water. Offer water with every meal. Encourage water drinking all day long. I try to drink a glass when I get up and one before each meal. Water helps keep your system running smoothly, flushing out toxins and giving you energy. Dehydrated people (most people are) are tired and not equipped to fight off enemy germs.
3. Get enough sleep. This is the hardest one for our family. My kids are teenagers (or almost) and their bodies are adopting nocturnal leanings that make it hard for them to go to sleep early. Sadly, the school district doesn’t seem to be concerned with these teenage tendencies and requires them to be on a school bus by 7am. I don’t have any answers for this one. I’ve been trying to let the natural consequences of gong to bed at midnight and being forced out of bed by a parental unit at 6am do the teaching, but it is a slow process. One child (the girl child of course!) has begun to figure this out.
4. Exercise! I swear by this. I know for a fact that a good run can knock out the first wave of a cold or virus much quicker than any medicine I can take. Get your kids moving somehow, some way. If they aren’t in sports, find another way. I used to let my youngest trade 30 minutes on the treadmill for 30 minutes of TV time. I know it’s bribery, but hopefully it’s also a lesson. Model exercise and invite your kids to join you.
5. Find some alone time. Stress has a big impact on your immune system. Stressed out people get sick. Find ways to counter that in your kids by making sure they get time to do their own thing. They don’t need constant stimulation. One of my kids makes music, another takes walks and writes, and the third spends solitary time with his legos. I know that when they aren’t getting these opportunities their stress level goes up. Try to create spaces in your kids days for quiet time. Sometimes this requires a little manipulation. My kids computers automatically shut down for several hours each day, effectively forcing them to find something else to do. Nine times out of ten it leads to quality down time. 

These days you can’t walk down the grocery aisle without being blasted by products claiming to boost your immune system. I’m here to tell you that there is no processed food or multi-vitamin that can even compete with the five things listed above. In fact, I’d wager to guess that most “immune boosting” products cancel themselves out by containing artificial ingredients, preservatives, and dyes. 

If you’re a vitamin taker, consider adding Vitamin D to the line up. Research continues to reveal that most of us are deficient in it, especially in the darker months. 

As winter approaches, take the time to access and reinforce your kids’ defense systems. Who knows what’s coming down the pike this year in terms of colds and flus. Be prepared.

Whining About Swine Flu

I’m sick of hearing about the swine flu. I’m sick of trying to sort out whether or not to force my kids (who adamantly don’t want it) to be vaccinated. I’m tired of hearing statistics that don’t mean anything floating out there all alone and tired of the relentless fear-mongering going on in the press. I can see both sides. Clearly. Probably too clearly, that’s what’s making it all so confusing for me. I hope you are safely in the land of decision, knowing exactly what you must do for yourself and your kids. Me, I’m still in limbo land changing my mind moment by moment.

I wish there weren’t kids involved, because then this would be easy. I’ve never gotten a flu vaccination and haven’t gotten the flu since I was a kid. Plus, I don’t like needles. Easy call. But then there’re the kids. They’ve never gotten the flu either, but one of the kids has asthma. So I have recurring nightmares of standing in the ER as he gasps for breath and the nurse says incredulously, “You didn’t have him vaccinated for the swine flu?”

I’m not going to tell you what you should do. And I’m not going to tell you what I’m going to do (and not just because I don’t know). But I am going to share with you some of the information I’ve gathered from reading the NIH and CDC websites, Natural Health websites, conversations with MD’s, and conversations with people who have much more information and solid opinions on the matter.

But first I have to say that the fear and panic being ramped up by the media and encouraged by the school districts makes me nuts. I realize there are lives at stake here, but we’re talking about the flu. I wish the media would get as whipped up about poverty, AIDS, cancer, or malaria, since more kids die of that daily than will die from this flu all year. Today in the paper there was an article about the danger of alcohol poisoning killing children because we are pushing them to use antibacterial hand soap twenty times a day. Apparently, these soaps are 60% alcohol, making them a serious threat to children who ingest them. Something else to worry about. And the New York Times reported that college students are being asked to refrain from playing “beer pong” so they don’t spread germs. Call me stupid, but if alcohol kills germs, won’t a germ laden ping pong ball landing in your beer be rendered benign instantly? Or how about the churches telling everyone to stop passing the peace through handshakes – too dangerous. This whole thing is getting out of hand – literally.

Back to the facts and opinions I have gathered. Here’s one not so comforting tidbit about the swine flu vaccine itself –

FDA licensure means that the government has certified the vaccine is made properly and meets specific manufacturing and quality standards. Separately, the National Institutes of Health is studying the vaccine dosage and safety. Last week, the NIH announced that one dose appears to protect adults — and that that protection kicks in eight to 10 days after the shot.Studies in children and pregnant women are continuing.
(as reported in national press September 15, 2009)

I’m a little alarmed by the fact that certifying a vaccine only involves how it is made and not how it works, or more importantly if it has ill effects. Add to that the language that “one dose appears to protect” – my kids appear to have brushed their teeth and taken a shower when most mornings that is not the case. If the studies in children and pregnant women are continuing, does that mean our children part of that study?

The side effects from the shot aren’t too bad –

Soreness, redness, or swelling where the shot was given
Fever (low grade)
Aches

It’s the side effects from the nasal spray that worry me –
runny nose
wheezing
headache
vomiting
muscle aches
fever

That sounds a little like the flu, so if my kids get vaccinated, I’m opting for the shot. After quizzing several doc friends about this, that was their recommendation also. My kids didn’t appreciate their recommendation.

OK, and about this word, “pandemic” that seems to be freaking people out -

The World Health Organization has declared swine flu to be a pandemic. That means that all nations can expect to see swine flu infections -- and should prepare for them -- but does not mean the virus has become more severe. The word "pandemic" refers to the geography of a disease, not to the severity of a disease.

Just so we’re clear on this. It’s not an epidemic, it’s pandemic.

And Consumer Reports sighted one of the best reasons I’ve found to get vaccinated:
The most important aspect of immunization is that everyone who gets vaccinated is less likely to spread the disease. "That may not be a benefit to you directly," says Santa from Consumer Reports, "but it is to your family and your community. And if you're a health worker, a teacher, or a child-care worker, your immunity could save children and families a lot of hardship, serious illnesses, and possibly lives."

Web MD had some other information about the swine flu:
Flu bugs can survive for hours on surfaces. One study showed that flu viruses can live for up to 48 hours on hard, nonporous surfaces such as stainless steel and for up to 12 hours on cloth and tissues. The virus seems to survive for only minutes on your hands -- but that's plenty of time for you to transfer it to your mouth, nose, or eyes.
Studies of the swine flu virus show that it is more infectious to lung cells than are seasonal flu viruses. But studies also suggest that the swine flu virus is less well adapted to humans and may be harder to inhale deep into the lungs.

I have found a silver lining to all this hysteria about the swine flu. It’s an excellent opportunity to educate our children about our immune systems and why it’s so important to practice healthy living. The natural health websites may be full of righteous anger about the pressure to immunize our children, but they are also a wealth of information on how to keep our children healthy whether or not we choose to vaccinate.

I’ve taken advantage of my children’s campaign to avoid the flu shot by talking to them about preventative measures like:

Get plenty of sleep – lack of sleep wears down your immune system

Eat lots of fresh fruits and vegetables, whole grains, probiotics – all of these foods will boost your immune system

A couple other foods I will work hard to incorporate in to our diets more over the next few months are coconut oil which is one of the best foods for your immune system (see my post of July 8, 2009) and garlic which was sited again and again as a preventative against the flu. Of course, I love coconut oil and garlic, so this won’t be a stretch for me.

Exercise every day, even if there isn’t soccer practice.

Take vitamins, particularly extra vitamin C and getting plenty of vitamin D by getting out in the sunshine (even if there isn’t soccer practice)

Wash your hands frequently (and properly) and keep your hands (and fingers) out of your noses, mouths, and eyes.

Drink lots of hot beverages and/or gargling with warm salt water – this is a recommendation on several natural health websites. The hot liquid helps to kill flu germs that are taking up residence in your mouth and throat. My husband also tells me this is something the Chinese practice – they drink hot water regularly to protect their health. I drink hot tea all day long and while I worry about what it might be doing to my teeth, I do think it helps me stay healthy.

Reduce your stress level – Emotional and psychological stress can wear down your immune system, as can a negative attitude.

In the end this decision belongs firmly in the hands of the parent. Don’t let helpful neighbors, family, or friends (or bloggers) tell you want to do. All my surfing and questioning has led me to believe that you can find plenty of support for vaccinating and plenty of support for not vaccinating. Someone once told me that if you’re having trouble making a decision you should write both possibilities on slips of paper and mix them up and choose one. When you read the one you selected you will either be relieved or upset and that is your answer. You already know what you want to do, so trust yourself.

A Superfood above all Superfoods

Coconut Oil is a superfood above all superfoods. It’s one of the best things you can eat. I discovered this in my efforts to learn more about foods that help the immune system. When my son was first diagnosed with Alopecia Areata I had never even heard of coconut oil. If I ever ate it, it was by accident. I never liked coconut much because of the texture, but I never knew about coconut oil and coconut milk. Now I find all kinds of ways to sneak coconut oil in to our diet.

Coconut oil is nature’s best source of lauric acid, an essential fatty acid that boosts the immune system and protects us against viruses, yeasts, parasites, and other pathogens. Lauric acid is used to make baby formula. It also occurs naturally in mother’s milk. It is a fatty acid with antifungal and antimicrobial properties. Here’s what I read in the book Nourishing Traditions by Sally Fallon:

Demographic indications are that countries whose populace consumes large
amounts of coconut have very low incidences of coronary diseases. In one study
of two groups of Polynesians, those consuming coconut oil as 89% of the fat
intake had lower blood pressure than those whose coconut oil intake was only 7%
of fat intake. In Sri Lanka, a major coconut producing and consuming nation, the
1978 rate of heart disease was 1 per 100,000 contrasted with a rate of 18 to 187
in countries with no coconut oil consumption.

As heart disease surpasses cancer as the leading cause of death in this country, we might all be wise to find ways to add more coconut to our diet. The more I’ve read about Coconut oil the more convinced I am that it can have a huge impact on our health, and not just the immune system. Here’s another tidbit from Fallon’s book:

Coconut oil protects tropical populations from bacteria and fungus so prevalent in their food supply; as third-world nations in tropical areas have switched to polyunsaturated vegetable oils, the incidence of intestinal disorders and immune deficiency diseases have increased.

Here’s a partial list of other benefits found in medical research and clinical observations (if you're already sold on the benefits of coconut oil and want to skip to the recipes below, feel free):

- Kills viruses that cause mononucleosis, influenza, hepatitis C, measles,
herpes, AIDS, and other illnesses
- Kills bacteria that cause pneumonia, ear ache, throat infection, dental cavities, food poisoning, urinary tract infections, meningitis, gonorrhea, and dozens of other diseases
- Expels or kills tapeworms, lice, giardia, and other parasites
- Provides a quick boost of energy
- Improves insulin secretion and utilization of blood glucose
- Helps relieve symptoms and reduce health risks associated with diabetes
- Improves calcium and magnesium absorption and supports the development of
strong bones and teeth
- Helps protect against osteoporosis
- Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers
- Relieves pain and irritation caused by hemorrhoids
- Reduces chronic inflammation
- Supports tissue healing and repair
- Supports and aids immune system function
- Helps protect the body from breast, colon, and other cancers
- Is heart healthy; does not increase blood cholesterol or platelet stickiness
- Helps prevent heart disease and stroke
- Helps prevent high blood pressure
- Helps prevent periodontal disease and tooth decay
- Helps to protect the body from harmful free-radicals that promote premature aging and degenerative disease
- Is lower in calories than all other fats
- Supports thyroid function
- Promotes loss of excess weight by increasing metabolic rate
- Applied topically helps to form a chemical barrier on the skin to ward off infection
- Reduces symptoms associated with psoriasis, eczema, and dermatitis
- Prevents wrinkles, sagging skin, and age spots
- Promotes healthy-looking hair and complexion
- Is resistant to oxidation so has a long shelf life
- Does not form harmful by-products when heated to normal cooking temperatures like other vegetable oils

Wow! If only half this list holds water, then we all need to be consuming more coconut oil. I’m sure you’re already headed out the door to get your own case of the stuff, so here’s a few things you should know. Coconut oil is pretty expensive, about as expensive as good olive oil. It’s worth every cent. Look for coconut oil that is non-hydrogenated, otherwise you’ll lose out on some of its benefits. Good quality coconut oil tastes like coconut. It is semi-solid in cooler weather and liquid oil in warmer weather. Here’s some ways to get more coconut oil in your diet:

Use coconut oil in cookie recipes and other baked goods.

It can also be used to sauté if you keep the temperature from getting too high. I suppose what you use it in depends on how much you love the taste of coconut oil. I substitute half the butter for coconut oil in all my cookie recipes and my kids don’t notice it. When I used it to cook their eggs, they turned up their noses (although I happily ate all the eggs they didn’t!).

We use it in waffles, pancakes and breads and nobody knows the difference, except that they taste REALLY good and seem really decadent.

You can also use coconut milk in soups and cooking dishes.

I love, love, love the recipe for coconut rice found in the Nourishing Traditions Cookbook and also Cooking Light’s Coconut Shrimp. Those recipes can be found below. There is also a recipe for a Coconut crust in Nourishing Traditions that I haven’t tried yet, but think would be divine as the base for a banana cream pie.

The last thing I’ll say about coconut oil is it is a great for your skin. When I finish scraping out a jar for cooking, I use my fingers to gather what’s still in there and rub it in to my arms and hands. I wouldn’t waste an ounce of that precious stuff. I once had a health professional tell me that if I used coconut oil on my skin every day, I’d look 10 years younger. I don’t know if that’s a comment on how powerful the stuff is or how old I look for my age!

Enjoy these recipes and consider developing some of your own!

Coconut Rice
(adapted from Nourishing Traditions)

2 cups long-grain brown rice
2 Tablespoons butter
2 Tablespoons extra virgin olive oil
3 cardamom pods (critical – don’t leave this out!)
2 Cups Chicken Stock
2 Cups Coconut Milk
½ teaspoon sea salt

In heavy pan, melt butter and olive oil. Open cardamom pods and add seeds to the pan. (Note: I open cardamom pods by rolling my rolling pin over them a few times). Saute rice in butter and oil, stirring constantly, until rice begins to turn milky. Pour in liquid, add salt and bring to a rolling boil. Boil, uncovered, for about 10 minutes until water has been reduced to the level of the rice. Reduce heat, cover tightly, and cook for about 45 minutes or until done (you can cook longer, the original recipe calls for cooking up to 3 hours!).

Spicy Shrimp in Coconut Sauce
(Cooking Light)

½ Cup coconut milk
1 T fresh lime juice
1 t bottled minced ginger
1 t low-sodium soy sauce
1 t honey
½ t cornstarch
½ t chile paste with garlic
½ t bottled minced garlic
¼ t salt
2 t canola oil
1 ½ lbs large shrimp, peeled and deveined
2 T chopped green onions
½ t crushed red pepper
2 cups jasmine rice (I serve this over coconut rice – WOW!)

Combine first 9 ingredients in a medium bowl – set aside.

Heat canola oil in a large nonstick skillet over medium-high heat. Add shrimp and sauté 2 minutes. Add green onions and red pepper; cook 1 minute. Add coconut milk mixture to pan; bring to a boil. Reduce heat, and simmer 1 minute or until shrimp turn pink. Serve immediately over rice.

Yield: 4 servings (1 cup shrimp mixture and ½ cup rice), 310 calories per serving

(Latest Version of) A Little Bit Healthy Chocolate Chip Cookies

½ cup butter
3/4 cup coconut oil
1 cup sucanot (or 1 cup white sugar)
1 cup brown sugar (or 1 cup rapidura)
2 teaspoons vanilla
2 eggs
1 cup organic white flour
2 cups whole wheat pastry flour
1/3 cup almond meal (optional)
¼ cup ground flax
1 teaspoon baking soda
½ teaspoon salt (I use celtic sea salt and increase it to almost 1 teaspoon)
2 cups grain sweetened chocolate chips (or use a good chocolate chip like Ghirardelli’s – cheap chips cheapen the cookie in ways other than price)

Directions:
1. Preheat oven to 375.
2. Cream butter, oil, and sugars. Add vanilla, eggs, and flaxseed. Beat well. (If it’s cool out and I’m using coconut oil it will be kind of hard, so I beat it much longer than if I do when it is warm to ensure that it is evenly spread through the batter.)
3. Mix together flours, almond meal, baking soda, and salt with whisk. Add to batter. Beat until mixed well. Add in chocolate chips.
4. Use mini ice cream scoop or melon baler to drop small tablespoons on to pan.
5. Bake for 8-10 minutes, depending on the size of the cookies and whether you heated the pans. It also depends on your oven, so watch your cookies carefully the first few times.