What a nutritionist eats when she starts feeling sick

Lee Holmes soup
Photo: Fair Winds Press
You’re at the office, hard at work, when your cubicle-mate shows up with a fist full of tissues and a nagging cough. Cue: panic. What can you do to avoid catching contagious bugs (short of threatening to work from home until spring)?
Heal Your Gut
Photo: Fair Winds Press

Cook. After all, you are what you eat, so whipping something up in the kitchen that’s both immunty-boosting and inflammation-fighting can help protect you from the inside out. At least, that’s what Lee Holmes, certified health coach, yoga teacher, and author of Heal Your Gutdoes when she starts to feel an inkling of sickness coming on.

Because she’s a pro, she’s devised a plan that doesn’t require holding your nose while chugging down some terrifying concoction. From vitamin C loaded nacho chips (yes, really!) to a soothing lemongrass Thai soup that will put your Seamless fave to shame, these recipes will fight the good fight all winter long.

Might be time to come up with another way to use those sick days….

Keep reading to see what nutritionist Lee Holmes eats when she starts feeling sick.

Lee Holmes turmeric Nachos
Photo: Lee Holmes

For a cold: Nachos—with a twist

Forget chicken soup—Holmes is all about snacking on nacho chips when she starts getting a little sniffly. The key here: they’re golden nacho chips. Yep, there’s turmeric in there.

The anti-inflammatory root “is good for all-around immunity, and I make my nachos with grated orange zest to get in some vitamin C, too,” she says. “Plus, the combo gives them just the loveliest color.”

Ingredients
1 cup almond meal
1 large organic egg
1 tsp turmeric
1/4 tsp cumin
1/4 tsp coriander
1 tsp grated orange zest
1 tsp Celtic sea salt
2 tomatoes, diced
1 cucumber, diced

1. Preheat the oven to 350°F.

2. Place all the chip ingredients in a large bowl and mix with a wooden spoon to form a dough.

3. Place the dough on a clean work surface between two pieces of parchment paper. Roll the dough out until it is 1/16 inch thick.

4. Remove the top piece of baking paper and transfer the dough and bottom piece of baking paper to a baking tray. Using a sharp knife, deeply score the dough every 1 1/4 inch, then do the same in the opposite direction so you form squares. Bake in the oven for 12 minutes.

5. Allow to cool before breaking them apart. To assemble the nachos, place the nachos chips on a chopping board, and top with the remaining ingredients. Any leftover chips will keep in an airtight container for up to three days.

Lee Holmes ginger tea tonicPhoto: Pixabay/Condesign

For a stomach bug: Ginger tea tonic

Gut problems are the worst. Luckily this is Holmes’ area of expertise, so she has a sure fix. “If you have a gut bug, garlic, ginger, and lemon in hot water is the best thing to drink,” she says. “Garlic is anti-bacterial, so it helps kill bad bacteria hanging around the gut, and the ginger is going to sooth you.”

Can’t tolerate sipping garlic? Holmes says a mixture of turmeric, ginger, lemon, and honey in hot water is a potent anti-bacterial alternative.

Ingredients
2 cups water
4 cloves garlic, minced
4 chucks of ginger root, grated
1 lemon

1. Boil water. Place garlic and ginger in water and leave covered for 15 minutes.

2. Add the juice from one lemon. Pour into a mug and drink.

Lee Holmes lemongrass Thai soup
Photo: Fair Winds Press

For a bacterial infection: Lemongrass Thai soup

“This recipe is a kaleidoscope treasure chest of medicinal herbs and spices,” Lee says. “The plant oils of lemongrass in particular have been shown to inhibit multi-resistant strains of bacteria and yeast, making it a must-have ingredient for strong immunity.”

You’ll also find Holmes’ go-to spice in the recipe (turmeric), along with apple cider vinegar.

Ingredients
3 cups vegetable stock
3 1/4 inch piece of galangal, peeled and grated
2 stalks of lemongrass, cut into 2-inch pieces
3 or 4 kaffir lime leaves, torn
4 scallions, sliced
7 drops liquid stevia
1 can additive-free coconut milk
1 Tbsp apple cider vinegar
2 Tbsp wheat-free tamari
1 red pepper, seeded and sliced
1 cup mushrooms, quartered
1/4 cup lime juice
Grated zest of one lime
Freshly cracked black pepper, to taste
Cilantro leaves, to serve

1. Bring the vegetable stock, galangal, lemongrass, kaffir lime leaves, scallions, and stevia to a boil in a large saucepan over medium heat. Reduce the heat to low and simmer for five minutes.

2. Stir through the coconut milk, vinegar, and tamari, then simmer for 10 minutes. Add the pepper and mushroom and simmer for another 5 minutes.

3. Remove from heat. Take out the lemongrass and lime leaves. Add the lime juice and zest, then puree in a food processor or blender until smooth. Serve with a grind of black pepper and garnish with cilantro.

Time to arm yourself with some more good advice: Here’s how to avoid burnout at work, and this 5-minute trick will calm your mind and gut in any situation.

GOOD FOOD| EMILY LAURENCE, JANUARY 19, 2017

Stay Healthy With 8 Home Remedies For Cold And Debunked Myths

A plethora of myths surround do-it-yourself sickness secrets, and while some hold true, many are made up. One of the most popular is advice not to touch any dairy products when a cold hits because it’ll produce more mucus, but there’s no medical basis for this assumption. In fact, a cup of ice cream can soothe your throat or even get some calories into you when you don’t want to eat.

Another tale is that sickness spreads the quickest before symptoms even show up — not true. You’re at your most contagious two to four days after exposure, which is at the beginning of a sickness when you first start showing symptoms. Stay at home as soon as you start feeling under the weather and don’t wait until you’ve spread germs around the office to catch up on some rest.

Speaking of rest, while relaxation is important for the body’s immune system to work at optimal capacity, you should still try and squeeze in 30 minutes of exercise. Rigorous workouts at the gym won’t help you, but studies have shown those who allotted half an hour of moderate exercise felt better in the evenings than those who just laid around in bed all day.

8 EVIDENCE-BASED REMEDIES THAT ACTUALLY WORK

  1. Chicken Soup: The classic go-to by mothers and grandmothers everywhere, soup has true healing powers. Its creates an anti-inflammatory impact by slowing down the movement of neutrophils. This will decrease the chances of cells collecting in the lungs and ultimately relieve you of congestion.
  2. Eat Healthy: Nutrient-rich food is key to boosting the body’s immune system by flooding it with dietary nutrients. A healthy balanced meal can increase gamma interferon, which is essential for immunity and viral and bacterial infections.
  3. Apple A Day: Apple cider vinegar has been shown to fight off infections, but a few slices off an apple can attack common cold viruses. Just 100 grams of apple equal 1,500 mg of vitamin C. Bonus: peels are rich in flavonoids, which lowers the risk for heart disease.
  4. Vitamin C: Studies aren’t definitive on whether or not vitamin C can prevent or stop colds, but it has been proven to reduce the length of colds by increasing growth in T cells.
  5. Honey: Has been shown to be as effective as the over-the-counter common cough supplement dextromethorphan. Honey can fight lung infections thanks to increased activity, which releases inflammatory relief of cytokines in order to repair cells.
  6. Garlic: Not only does it decrease length and severity of flu symptoms, but it also stimulates the immune system. Garlic works best consumed raw, and has been shown to increase the growth of gamma delta T cells, which are able to locate infectious pathogens and remove them from the body.
  7. Echinacea: Taking this herbal remedy can help treat the common cold by up to 58 percent, and even reduce the life of the cold by 1.5 days. Taking about 900 mgs of extract twice a day should do the trick.
  8. Moderate Alcohol Consumption: Can help boost immune system and relax the body; however, it’s not recommended a sick person hit the bar. Drinking too much lowers the immune system’s defense and makes the body and those around a person susceptible to germs.

February 9, 2015 4:50 PM By

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