It’s not every day that the federal government offers guidelines to small businesses in preparation for the flu season. Since the H1N1 outbreak is forecasted to reach a world pandemic, this is not your every day flu. The guidelines listed at flu.gov are meant to help companies develop response and planning strategies around employee absenteeism. This strategy may help small businesses with employees survive the season, but what happens to your company when you are your company? In an uneasy economy, can you really afford to be sick this year? 

I want to stress that a shortage of the flu vaccine does not mean a shortage of options that make it less likely to get a cold or even the flu. In my practice, I have had great success recommending an approach that focuses on building a strong immune system. Adhering to the approach outlined below will not only help ward off the flu, but will be your foundation for improved overall optimal health. Your risk of absenteeism will be greatly reduced as your company charges full steam ahead. Building your immunity against all invaders is a much more comprehensive approach than the singularly focused flu vaccination and can be accomplished by following five easy steps:

1. Hygiene
2. Diet
3. Supplementation
4. Sleep
5. Reducing Stress

Step 1: Hygiene -- Why Hand Washing in the Usual Fashion is Not Enough
The flu, as with colds, is spread from person to person. The way these germs are spread is not by inhaling them, but by picking them up on our hands and spreading them to our face where they can gain entry to our body. This is why the Center for Disease Control (CDC) recommends health habits to prevent the flu such as: wash your hands often and avoid touching your eyes, nose, or mouth. While this is good advice, it may not be enough. Cleaning the hands in the usual fashion only rids them of a small percentage of all potential pathogens. Furthermore, as most people will wash with an antibacterial soap, these soaps are harsh and can destroy the natural defenses the skin has in order to protect us from potential illness.

The first step of hygiene starts with a semi-soft natural soap. I instruct my patients to push their fingertips into the soap in order to address the area in and around the fingernails, an infectious hotbed where the overwhelming majority of germs on the hands reside. Think about your habits. Your fingertips come in contact with elevator buttons, computer keyboards, telephone buttons and your eyes, nose and mouth. Even the most religious hand washer will get sick if they do not clean under their nails. Use a nailbrush and frequently put the nailbrush through the dishwasher cycle or heat it in the microwave (if it does not contain metal). While you are washing your hands, be sure to sing Happy Birthday all the way through, to ensure that you spend enough time at the sink.

Use cleansing wipes on your computer keyboard, telephone (cell phones too!) and door knobs daily.

Step 2: Diet
A whole foods-based diet adds to overall human health and immunity. Examples of "immune-enhancing foods" are locally grown meats, poultry, dairy, fruits and vegetables raised organically and chemical-free. Fresh fruits and vegetables are especially vital in this capacity. While no health official would argue with the consumption of fruits and vegetables, we can take our diets a step further if we really want to bolster our immune system!

Maintenance of optimal blood sugar will significantly reduce infection with most (if not all) pathogens. The best way to insure proper blood sugar control is to avoid added sugar and highly refined starches such as pasta, rice, potatoes and breads. Unfortunately, these starchy foods are the backbone of the “comfort foods” that make up our diet during this time of year. Focus on small frequent meals, bright colors and pair up a carbohydrate with a protein at each meal and snack.

Step 3: Supplementation
In general, I recommend my patients use supplement formulas made from "whole foods" that have been fermented. Since the majority of the immune system is located in the gastrointestinal tract, balance of intestinal bacteria is vital to helping our bodily defenses function properly. Key supplements to help bolster immunity include:

Probiotics:  Probiotics improve the body's ability to fight infection and enhance the immune response.

Whole food Mushroom Blend:  Mushrooms can enhance immune-competent cell activities, have immunostimulating properties, and can pack a "one-two punch" for increased immunity when paired with probiotics.

Omega 3: Studies indicate that high omega-3 fatty acids (found in cod liver oil and other foods) positively modulate immune response and have increased survival rates and reduced disease severity. Cod Liver Oil is also one of nature’s richest sources of vitamins A and D. However, since high dose Vitamin A can be potentially toxic (usually when taken over a long period of time and not in the mycelized form) a knowledgeable health practitioner should be consulted before using this remedy.

Coconut Oil (minimally processed): Lauric acid found in coconut oil is anti-viral, anti-bacterial, and anti-protozoal--and monolaurin (found in lauric acid) can destroy lipid-coated viruses such as influenza.

Whole food supplements: Herb and spice extracts such as goldenseal, elderberry, garlic, ginger, oregano and horseradish have been used traditionally for thousands of years. Formulas that utilize a combination of herbs seem to be most effective.

Vitamin C supplement: 500 mg/ twice a day can best be obtained through whole foods and supplements. At symptom onset, effective dosing seems to be in the range of 3-4 grams (that is 3000-4000mg) per day in 3-4 divided dosages. It also seems to be most effective when taken within the first 24 hours of symptom development. Dosages in this range are probably best taken in a powdered form. As with all mega-dosing, a knowledgeable health practitioner should be consulted.

Not into taking supplements? Try using traditionally healing herbs and spices in your cooking and teas to give another immunologic punch to your diet.

Step 4: Sleep
Consistent, adequate sleep is vitally important to overall health and paramount to a healthy and well functioning immune system. Recent studies have shown that proper restful sleep is intimately tied to the balance of a number of hormones, most notably cortisol and melatonin. Adequate levels of these hormones are vital to a properly functioning immune system in order to prevent both acute infections and long term illnesses (such as autoimmune disorders and cancer.)

More important than how long you sleep is when you sleep. To insure proper glandular function, sleep is optimized when in sync with the day-night cycle. That means the optimal spring/summer bedtime is between 9 and 10 p.m. and the optimal fall/winter bedtime is between 8 and 9 p.m. It also appears that sleep cycles started before midnight are far more effective than those started after midnight-- regardless of the number of hours slept.

While admittedly these parameters are very difficult to observe given our lifestyles, if you feel like “you are coming down with something,” rest and proper sleep may be one of your cheapest and most enjoyable remedies!

Step 5: Reducing Stress
Stress is linked to six of the leading causes of death: Heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide--and too much stress also hinders the immune system. Constant stress could increase risks associated with a variety of conditions such as heart, allergic, and immune diseases.

While most of us equate stress with psychological challenges, physiologic stress also must be considered. While moderate strenuous activity and exercise can be immune-enhancing, if we begin to cross this line, these activities can be immune-weakening. An ounce of common sense can spell the difference between a healthy versus a “sickly” cold and flu season.

Overall, if you can’t try all of the five tips for avoiding the flu, in my opinion the single best choice would be to practice correct hygiene. However, I believe that if you are willing to try all of these five practical tips for avoiding the flu that you’ll feel healthier all year long – not just during flu season – and your clients will thank you for it!

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Are you ready to make Healthy Choices?

Most of us experience eating triggers every day. It may be the smell of coffee brewing in the morning, or that Mrs. Smith's apple pie commercial on television, or even the sight of the Golden Arches as we drive home from work. Eating triggers are everywhere and they are real. Each of these triggers can cause your mouth to produce saliva and your stomach to begin to secrete juices important to digesting food.

As America becomes more and more media-rich, the number of eating triggers we are exposed to each day likely will increase. This makes it tough when you're trying not to overeat, because any of these cues could send you straight to the refrigerator or pantry for a snack.

So what can a person do to help reduce the risk of overeating? Well, one solution is to avoid the triggers as much as possible. For example, limit the time you spend in front of the television or get up during commercials and do something else so you aren't tempted. One healthy alternative is to exercise during commercials. Do a few sit-ups, light jogging in place, or jump rope.

 A second suggestion is to identify your strongest triggers and see if they are associated with particular emotions or times of day. Keep an eating diary. List all the food you eat and the amount, and note what time it is, any triggers you're aware of, your emotional state, and what you were doing when you got the urge to eat.

Boredom, depression, anxiety, nervousness, and loneliness can trigger inappropriate eating. Try to deal with these emotions in ways other than eating. Exercise, for example, or call a friend, go for a walk, do some needlework, read a book, join a bowling league, or find some other hobby you enjoy.

For more information, visit Angela's Website: www.NutritionNorthwest.com

To create your own healthy snacks, choose one item from each column:

Carbohydrate List	Protein List
1 piece fruit	1 svg nuts: 9 almonds, 7 pecans, 3 walnuts, 1 macadamia
5-6 whole wheat crackers	1 cup yogurt (Cascade Fresh nonfat w/ fruit)
1 whole wheat piece of bread/ toast	2 Tsp nut butter (peanut or almond)
½ whole wheat pita	2 T hummus
¼ C Go Lean Cereal	8 oz (1 cup) milk or soy milk, nonfat or light
¼ C high fiber cereal	2-3 oz meat or tuna
1 whole wheat tortilla	1 oz cheese (harder cheese has less fat than soft)
1/4 cup brown rice, whole wheat pasta or quinoa	1 egg

Other Smart Snack ideas:

·         4 pcs of dried apricot and Low-fat organic cottage cheese with sliced pear, plum, cherries, or ¼ cup fresh berries.

·         Hummus with raw chopped vegetables or whole grain pita bread.

·         Whole-grain toast with nut butter (cashew and almond butter are delicious alternatives to peanut butter).

·         Olive tapenade spread on toasted whole wheat pita bread, no salt corn tortilla chips, whole grain crackers, or rye crisp.

·         Apple or pear slices with organic cheese slice or nut butter.

·         Low-fat organic yogurt with nutty (almonds, cashews, etc) granola or ¼ cup fresh berries or a piece of fruit.

·         Tofu chive spread or roasted garlic tofu spread (both found at the PCC deli) with crackers, whole grain bread, or pita.

·         Nuts or seeds, 12 almonds, 9 pecans, 3 walnuts, 1 macadamia (roasting them with tamari is delicious) and a piece of fruit.

·         5 Whole Wheat crackers and 1 oz of cheese.

Angela Pifer, MSN Certified Nutritionist

www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!

www.HealthyChoicesWellnessPrograms.com New! Online Wellness Programs!

Here are some healthy, quick breakfast ideas the whole family will enjoy.

Raw Organic Bar and a whole Piece of Fruit – This is about the quickest breakfast you can eat. Raw Organic Bars (my favorite energy bars) have 200 calories and a good amount of protein and fiber. Add in a large whole piece of fruit and your total calories will come to around 300 calories.

Smoothies - Smoothies are certainly a great way to get a good dose of fruit. Chop up some fresh fruit, throw it in the blender and you have a healthy and delicious breakfast. Add yogurt, nut butter or milk for protein.

Breakfast Muffins - For breakfast try a savory or fruit muffin. For healthier muffins use whole wheat flour and instead of sugar mash a ripe banana or a little honey into the mixture. Unless you’re an early riser you probably won’t have enough time to make muffins in the morning. Simply make them ahead and either freeze or keep in an air-tight container for a few days. Try making the mini-muffin size, adding a ¼ cup crushed walnuts to the mix for protein and having a piece of fruit with it.

Wholesome Eggs - Eggs are very versatile. Try a veggie omelet with a little cheese or scrambled eggs with chopped tomatoes. Try a prepare-ahead breakfast casserole for a hearty family breakfast. Scrambled, poached, hard boiled…any way you like them…they are a perfect protein.

Oatmeal - Making your own oatmeal is much healthier than the flavored instant packets. Cook up according to packet instructions and add a little fruit for extra flavor. Add a few crushed walnuts for added omega-3 and a protein source and sweeten with a little real maple syrup…a much better choice than brown sugar.

Healthy Breakfast Bar - Make up a batch of healthy breakfast bars the day before and use them for a quick, on-the-go breakfast. Use a low-sugar recipe and include lots of healthy dried fruits.

Fantastic Fruit Salad - Serve a chopped fruit salad with a yogurt dip. Mini muffins are delicious dipped in yogurt too.

Breakfast Burrito - Scramble some eggs and place them in a whole wheat tortilla with chopped tomatoes, veggies or other favorite toppings. Always add cheese to the top of your dishes (you will use less and still taste the flavor) and be sure to choose aged cheeses. These have a stronger taste and will need less present to add flavor to the dish.

Spruce up your Toast - Try whole wheat bread and serve with peanut or almond butter and sliced bananas, light cream cheese and raisins (sprinkle a little cinnamon on top), or light cream cheese and a fruit jam (pure, no-sugar added jam is best).

Pizza for Breakfast - Why not? split a couple of whole wheat English muffins in half, top with a little pizza sauce, grated cheese and some chopped turkey or even eggs. Place under the grill for a few minutes and you have a nutritious breakfast pizza. You can make whole wheat bagel pizzas too.

Those are just a few healthy breakfast ideas to help keep things interesting.

On the Go Breakfasts Take a selection of dried fruits, nuts, and seeds (sunflower, pumpkin, etc.) and mix together in a bowl. Then place a handful of the mix into individual plastic bags. (1/2 cup for a meal and a little shy of ¼ cup for a snack). Another breakfast I enjoy is 1 cup Kashi cereal with 10 almonds in a baggie. By keeping these bagged and ready to go in your pantry, you will have one less excuse crossed off your list. Even on the busiest of mornings you just grab a bag on the way out.

Angela Pifer, MSN Certified Nutritionist

www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!

www.HealthyChoicesWellnessPrograms.com New! Online Wellness Programs!

Overcome the reasons not to have breakfast and make it part of your day. If you're too busy in the morning, prepare as much as you can the night before. Even if you are a self professed non-breakfast eater and have been for twenty years, you are fooling yourself to think that your body does not need energy to start its day off. If you can't stomach anything first thing try something bland like a banana, yogurt or slice of whole wheat toast. Experiment until you find a healthful breakfast you can really enjoy.

Start small…in the beginning you may choose to eat one piece of whole wheat toast and ½ T of peanut butter. This is better than nothing and combines both a carbohydrate and a protein, which is the ideal combination. You will get used to this and will soon be able to add a piece of fruit and you can move onto other foods from there.

Look for breakfast cereals that provide at least 4 grams of fiber per serving, but make sure your choice is low in sugar (less than 10 grams per serving). Add nonfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal.

The three components of a breakfast are:

·         Complex Carbohydrate

·         Lean Protein Source

·         Color: whether fruit or vegetables you need some color to ensure you are taking in adequate vitamins, minerals and bioactive compounds (such as antioxidants).

I know many of you are visual learners, so let’s look at what a healthy plate looks like visually

Healthy Plate

35% complex carbohydrates: whole grains based

15% proteins: beans, fish, chicken, meat, eggs

45% color: vegetables and fruits

5% healthy fats: nuts, cheese, olive oil, avocado

To assemble a healthy and nutritiously balanced breakfast, simply choose one item from each of the three sections below. 

Complex Carbohydrate                                        Each serving = 200 calories
2 slices whole wheat bread	1 cup Quinoa
1 cup whole grain cereal	1 large whole wheat pita
1 cup cous cous	1 large whole wheat wrap
1/3 cup oats, dry	1 medium sweet potato
2 packet instant oatmeal	1 cup brown or wild rice

Lean Protein
Each serving = 100 calories	1 extra large egg
3 oz chicken, or turkey breast	1 soy or turkey burger
6 egg whites	1 T peanut or almond butter
3 oz fish, tuna or shellfish	3 oz tofu
3 oz pork tenderloin	1/2 cup lentils
3 oz red meat, lean	1 cup cottage cheese, 1%
1/2 cup legumes	4 T hummus
Each serving = 120 calories	13 raw almonds
1 oz feta or goat cheese	8 oz nonfat yogurt
3 oz parmesan cheese	2 T cream cheese

Color                                       Each serving = 100 calories

1 medium banana  2 small nectarines, peach or 1 large apple, pear, orange

1 C grapes, kiwi or 1 ¼ C apricots, cherries, berries,  2 C watermelon, berries

2 cups cooked: asparagus, beets, bok choy, broccoli, cabbage, carrots

Brussels sprouts, cauliflower, celery, collard greens, cucumber, egg plant,

kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach,

sprouts, squash (summer or winter), string beans, tomatoes, bell peppers

4 cups mixed greens

You can then choose 1-2 servings of Healthy Fats and Additions to add flavor to your dish:

Healthy Fats and Additions

each serving = 120 calories

1/4 avocado

1 T olive or flaxseed oil

7 olives

each servings = 2 T = 50 calories

Sauces: BBQ and other low fat sauces and marinades

fat free dressings, mustard, honey, pure fruit jams

Free: Fresh and Dried Herbs, use liberally

 

Angela Pifer, MSN Certified Nutritionist

www.NutritionNorthwest.com Enjoy the day to day support, structure and accountability that will finally help you meet your health goals!

www.HealthyChoicesWellnessPrograms.com New! Online Wellness Programs!