Immune Boosting foods

Hi Friends,

We have been feeling inundated with information lately. Are you feeling it too? People and media are constantly spewing information and opinions on the current events of the Corona virus. It can be completely overwhelming to go on a social meida platform or even just turn on the news and be faced with so many conflicting opinions on the topic and frankly it's frustrating We have been feeling this and feeling overwhelmed by the constant conflict. Together we were brainstorming things we could do and things we could have control over and a big one is giving our bodies what they need to make sure our/our families immune systems are functioning as best they can. So we set to research which foods/nutrients that we would like to make sure we're incorporating into our daily diets along with moving our bodies to boost our immune systems. We wanted to share that information with you. These are foods that are easily accessible and a lot of them cross over from our brain food post. So it's a win win!

A simple thing to do is to make sure you are getting enough sleep, exercise and minimizing the amount of sugar and refined carbohydrates/processed foods that you are eating. Starting with those basics steps will do wonders. Now we're not suggesting that you completely cut these things out, because we are realists and this is a time of stress and family togetherness and let's face it there will be treats. But we are suggesting that we limit them. Keep it to once or twice a week to give your immunte sytem the benenfit of all of that healthy food.

Ok, so here are some excellent immune boosting foods that you are probably already incorporating into your diet.

Citrus Fruits:

Citrus fruits are not the fruits highest in vitamin c but they are a great source and if your kids love citrus it's a great way to get a bit of added vitamin c in their diet each day. (Amount of vitamin C in an orange)

Citrus Fruits Include:

Lemon

Lime

Oranges

Tangerines

Grapefruit

Clementines

There are several vegetables, spices and leafy greens that pack a bigger punch in the vitamin c category and also have other vitiamins and nutrients that are beneficial to the body.

Red bell peppers are an excellent source of vitamin c having three times as much as an orange. Red bell peppers also have beta carotine, which helps your skin and eyes! (Bell Bepper Nutrition Facts)

Garlic even my pickier eater loves it when foods are flavored with garlic. There are certain compounds found in garlic that help boost the immune system, in fact there have been compelling studies done that show garlic can reduce the liklihood of getting sick to begin with. Garlic is a super food we love to cook with.

Ginger can be a little tricky to get some kids to eat. I have a couple recipes that I love to make that call for ginger. This sweet potato curry is a huge hit at our houses and it is full of immune boosting foods. Ginger is an anti-inflammatory and it is suggested that those properties can help give your immune system a boost.

Turmeric is another food that has excellent anti-inflammatory properties which help your immune system work a little better. Studies have shown turmeric to be anti viral as well.

Green Tea has many health benefits, One of them being that it is a great source of L-theanine. Research shows that L-theanine can have a postive effect on the immune system.

Spinach is our last super star superfood today! Spinach is loaded with vitamin C and anti-oxidants that

are shown to increase our ability to fight disease. Spinach is one of those foods we should try to eat every single day, it's that healthy!

Our biggest take away from the research we've done is, eat a variety. Eat colorful foods. Eat fresh foods as much as possible and don't underestimate the power of a spice! All of these foods can help us build strong immune systems as well as healthy and vibrant bodies that can thrive.

Wishing you health today, what are some of your favorite ways to incorporate immune boosting foods into your daily diet?

Favorite YouTube Exercise Videos

Hi Friends,

We have been trying to keep to a fitness routine during the coronapocalypse. For both of us we notice a huge difference in our mood and overall well being if we make time to exercise several days a week. Some days getting outside on a walk, jog or a bike ride isn't happening, but we have found several youtube channels with excellent free workouts. All of these can be found on YouTube and today we are going to share some of our favorites.

Body Fit By Amy

Amy has a great channel. She has an excellent variety of options. There are no equipment necessary options, some equipment options, she also has pre and postnatal workouts along with some low impact. This is a great channel for various abilities and stages of life.

Fitness Blender

This is another good one. Elizabeth likes their cardio kickboxing video. It was no equipment necessary, was quick and got her heart pumping.

Yoga with Adrienne

We love yoga with Adrienne! She is a great teacher and really walks you through your yoga practice.

Pop Sugar Fitness

Another awesome channel with some great workout options. The teachers have great energy.

Dance2Fit with Jessica

These workouts are awesome! The one thing we would note is to get a good workout in you have to do several videos as all the videos on YouTube are under 10 minutes. The reason for that is she has a paid app that with livestream workouts. (This is also an awesome resource as we LOVED these workouts, but on this post we are sharing free workout options)

Sydney Cummings

These are great high intensity workouts. Some equipment is helpful, but she does show modifications.

These are just a few of our favorite free YouTube workout options. It's been so great to turn to these when the weather hasn't been cooperating or if we can't get outside to move. Moving your body is so important, we are so lucky to have options like this when we can't utilize classes or gyms.

What are your favorite ways to move your body? Do you have any favorite YouTube exercise videos that aren't on this list? We would love to hear your suggestions in the comments.

Healthy Brains and Healthy Kids

Hey Friends!

Something we were not fully ready for with homeschool was how much our kids were going to be raiding our fridges. Sure, summer months can also be a time when our kids are home and eating more...but we are also out and about doing fun activities that keep them occupied and out of the kitchen. This has caused us to be a lot more aware of what we are keeping in our houses for our kids to reach for when they are craving a snack and we also need them to stay focused on their school work. We did some research on the brain and some of the best foods for focus and productivity.

Blueberries - Did you know blueberries are actually nicknamed "brain berry" by many scientists? Blueberries contain polyphenolic compounds that improve cognitive function, motor skill function and memory. They are known to boost memory, aid in faster decision making, enhance your spatial memory and improve symptoms of depression. Sounds like we could all use some blueberries in our lives right about now!

Spinach - Our favorite way to disguise this "not so popular" food item with our kids is to throw it in a smoothie with some chia seeds, blueberries, strawberries, raspberries, bananas and some almond milk. Per ounce, spinach contains a higher level of folate, a B vitamin that may help reduce symptoms of depression. In fact, researchers at Harvard Medical School found that boosting the folate levels of depressed patients helped improve their mood.

Raspberries have a particular blend of nutrients that help keep the brain healthy and high functioning. One of the raspberry’s superpowers is fighting inflammation of the neurons, protecting against neurological damage in the brain.

Strawberries have antioxidants in them, like those in other berry super-fruits, that have a unique and important role in brain health. These antioxidants tend to fight off free radicals, which damage cells and can lead to memory loss and other brain difficulties.

Bananas are often referred to as brain food. Rich in potassium and magnesium, bananas give the brain energy and help sharpen the brain’s focus, increasing the ability to pay attention and learn. Bananas also offer vitamins and nutrients that improve cognitive function overall. Truly a super-fruit for the brain, bananas also help improve and regulate mood, which is controlled centrally in the brain.

Chia Seeds provide the brain with ALA omega fatty acids, 3 and 6 to be exact. These fatty acids can increase memory, concentration, and learning in those who suffer from ADHD.

Almond Milk - Drinking almond milk daily can increase the effectiveness of anti-depressants and improve memory function. Almonds help alkalize the blood, relieve liver qi stagnation, and improve cognitive function. The strands of ALA omega fatty acids in almonds link together to produce DHA, which in turn helps rebuild brain cell membranes.

Grapes -The blood and the brain have a remarkably close relationship. Grapes, by improving certain types of cardiovascular function, can also help improve brain function. Scientists are finding that grapes can contribute to greater vascular flexibility, less clotting, and better blood flow. All of these can increase the blood (and subsequent oxygen supply) to the brain. With more to power it, the brain tends to be healthier. Freeze your grapes! Not only do they last longer but they are great on a hot summer day!

Nuts - A large study from Harvard recently found that eating nuts was strongly correlated with longevity. In the study of over 100,000 people, the researchers found that people who ate nuts daily had a 20% lower death rate compared to people who didn’t eat nuts. However, in relation to brain health, not all nuts are created equal.

Walnuts are the top nut for brain health. They have a significantly high concentration of DHA which has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA. They are also loaded with Vitamin B12 and B6, which are shown to prevent memory decline by eliminating homocysteine in the blood.

Almonds & Hazelnuts are two of the most concentrated sources of vitamin E. Vitamin E intake is generally associated with less age-related cognitive decline. In one study, participants who received vitamin E improved statistically and clinically in some memory and verbal measures, while participants who received a placebo did not. 1/4 cup of almonds or hazelnuts packs in nearly 50% of the RDA for vitamin E.

Peanuts have not been extensively studied as a brain healthy food, but there is good reason to believe that they offer brain benefits. Peanuts are high in niacin (1/2 cup of peanuts offers about 50% of the RDA for niacin.) Studies have correlated niacin deficiencies with a higher incidence of cognitive decline and Alzheimer’s.

Avocados - Avocados contain good, healthy fats that are known for increasing the levels of several different feel-good chemicals in the brain. Avocados are also a good source of omega-3 fatty acids which help maintain function in areas of the brain responsible for regulating mood and emotion. Avocado toast with some chia, hemp & flax seeds sprinkled on top is a favorite in the Stitt house.

Carrots - Not only are they good for your eyes, but they’re a great way to fuel your brain. They contain high levels of luteolin, a compound that reduces age-related memory deficits and inflammation in the brain. We keep baby carrots readily available at our house and our kids gladly choose them as a snack on the daily.

Eggs- Packed with nutrients that support brain development. Omega-3 fatty acids, zinc, lutein and choline. Eggs support memory and concentration. A definite brain food that is easy to whip up in several ways depending on the taste preferences of your kids.

Fish- A well known brain boosting food. The fatty fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids. The human brain is made up of fatty acids, approximately 50 percent of it actually. Fish can be a tough one to get some kids to eat, but if you are able to it's an excellent brain boosting food. Our kids enjoy salmon if it's made just right, so we try to keep that in our meal rotation.

As you can see from this list, something we were happy to learn is that we were already feeding our families some great sources of brain food on a daily basis. At the Galindo home we have a smoothie packed full of almond milk, spinach, berries and chia seeds every day. It's a staple in our home that we look forward to and it helps me feel like I'm getting my kids a concentrated dose of nutrition each and every day. Simply providing opportunities for our kiddos to eat a variety of fruits and veggies can go a long way towards giving them brain power which will not only help keep them fueled and focused, but it can help with mood as well. We see it in our homes when we are being more relaxed about our eating habits and how it affects our kids and even our own moods.

What are your favorite brain foods to feed your families? Leave us a comment we want to know!