5 Vegetarian Foods To Boost Immunity

Over the last half a year, I’ve been sick more times than I can count. And I’ve probably had a bug more times in this short period than in the last five years combined. Some friends and family have commented on my predicament, and the best I can do is explain that this first year of exposure to germs through preschool is kicking our butts. I highly underestimated how crazy things can get when you leave that bubble of being at home most of the time.

Rather than dwell on the misfortunate of having 18 other kids (their siblings, their families, etc.) and their sniffles and fevers to worry about, I’m being proactive. Diet has a powerful impact on how our bodies operate and deal with germs and sickness. So, I’m incorporating more and more immune-boosting foods into our everyday lives. The next time we get a letter saying we’ve been exposed to STREP or something else, I’ll take a deep breath and know at least we’re doing all we can do to prevent the worst from festering.

Yogurt

I’ve been meaning to write more about our dairy intake these days. Yogurt is one of those foods we always have on hand, though the exact type changes from week to week. We’ll do plain non-fat, Greek, Icelandic style, etc. All for those probiotics that keep the gut and intestinal tract happy. I spent a good part of my life hating yogurt, so if you have trouble with the taste or texture, try adding it to a smoothie.

I also love kefir, which is a yogurt-like beverage you can find at most stores. Get this: We can even get a delicious kefir at our local Aldi on the cheap. (Here’s more about shopping at Aldi.) The name comes from the Turkish word "keif" which means good feeling. In the bottle, you’ll unlock probiotics, calcium, tryptophan (making it a great before bed treat), protein, B vitamins, and even phosphorus.

Oats

Ada loves eating “mush” each morning, so we’ve gotten into quite an oats habit over here. And it’s a good thing, since oats contain tons of soluble fiber that lowers cholesterol and helps to fight inflammation. In a study conducted by the University of Illinois, lab rats were fed diets with different fiber content (soluble versus insoluble) and then injected with illness. Those rats who ate the soluble fiber diets recovered from sickness 50 percent faster than the others. Impressive findings.

Garlic

I remember several years back when taking garlic pills was all the rage. It may still be a popular supplement, but adding garlic to your diet has some major benefits. It’s actually an immunity-boosting superstar! Why? Well -- along with calcium and potassium -- it contains 100 sulfuric compounds that work to wipe out bacteria and infection. Chives, leeks, onions, and shallots have similar benefits -- so add these guys to your cooking routine for better health. Plus, it just tastes good.

Sweet Potatoes

I’ll admit I had some sweet potato fatigue -- especially when they became a staple of the most popular diets around these days. But we’re adding them back to our weekly cart because (fad or not), they pack some major nutrition. Sweet potatoes contain phytonutrient beta carotene, which your body turns into vitamin A -- fighting off infection and bolstering the immune system. Pumpkins and carrots pack a similar punch, but sweet potatoes also contain a nice dose of vitamin C.

Miso

Just like kefir, miso is one of those living cultured foods with innumerable benefits for the immune system. Fermented foods -- like miso, kefir, kimchee, sauerkraut, etc. -- increase antibodies and create antioxidants to fight off free radicals. Not only that, they also help with digestion. Now, when you’re purchasing these foods, you want to make sure they aren’t pasteurized or processed, which basically kills off all the benefit. The same goes with using in cooking. For example, if you’re making miso soup, don’t boil the miso (it will kill the good stuff). Instead, simmer it to help release all the good enzymes.

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I’ll be back someday soon with some recipes that incorporate these ingredients. But I’d love to know what you’ve done to keep your family’s immune systems strong during cold and flu season. We also take multivitamins and try to get in lots of greens and other fruits and veggies. I’ve noticed a huge number of pluses since I started my green smoothie routine again. Here are some tips of blending the best green smoothie ever. I’m off to make mine now . . .

Happy Wednesday!

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Why Taking a Break Isn't the End

I thought I'd take a break from food today to share a continuation on a freelance article I wrote this week about Getting Back Into Running After Sickness. A part II, if you will. Though, if you'd like a basic how to start back again on the path to normal training, you should definitely check out the other piece.

So, in short -- I was really sick and didn't run for twelve days. As in, almost two weeks. I've written before about the DOs and DON'Ts of running while sick, and since this cold resided in my chest with a low-grade fever, I knew I shouldn't even try to get in my nomal miles. What a bummer.

When I headed out on one of my return-to-running runs yesterday, it struck me that my attitude toward this topic has changed dramatically over the course of my time with the sport. When I was a newbie, I was devastated whenever I was sick. Time off my feet meant getting off schedule and getting off schedule was catastrophic. I'd try desperately to sneak in any distance at any pace just to maintain some semblance of continuity.

Otherwise, I felt DOOMED.

I distinctly remember one cold February afternoon in college when I slugged along to run my 4 miles on the treadmill, "sweating out" a fever. I'm sure that did me no good at all -- not for my sickness, not for my race plan. It wasn't an isolated incident either. Now -- years, many illnesses, injuries, and a pregnancy + postpartum period later, I'm faster than I have ever been and have had multiple lapses in my training ranging from days to months.

Yes. There have been times when I haven't gone for a run in months.
And yet, here I am.
Still alive.
Still breaking personal records.
Cool, huh?

Each and every time something happens that takes me away, I've learned something. Over time, that accumulation of knowledge has enlightened me to the fact that -- yeah, I might not be performing at optimal levels at all times, but ultimately, it doesn't matter much. Our bodies, if we otherwise maintain some consistency with running, rebound. It's like riding a bike in that respect.

Getting back into it is difficult, but the muscle memory is there.
The cardiovascular system catches up, lagging only slightly.

If you are sick or discouraged in the wake of some unplanned hiatus, I hope this is encouraging news to hear. It can be one of the hardest messages to deliver to ourselves. I mean, during the height of sickness . . . it can feel like you're a tragically frail character in a Victorian romance novel . . . but you'll heal and be back running (as it nothing ever happened) before you know it.

But I hope you're all well!
What's on your training plan today?
 
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Orange-Mango Sick Day Smoothie

Be careful what you wish for, Ashley. Yesterday I went to work only to return home two hours later feeling absolutely terrible. Worse than terrible, really. I think I'm on the flip side today, though I still feel funky.

The worst part was that I had no appetite. At all. I was home for once on a weekday morning . . . the morning after a huge grocery shopping trip . . . and nothing sounded good. And even some things that did sound good were just too complicated for my sad state.

Except this smoothie. Full of good-for-you vitamin C, it's the perfect way to keep yourself full even when you're feeling awful.

ORANGE-MANGO SICK DAY SMOOTHIE

What you'll need . . .

• 1 cup low-fat yogurt (plain)
• 1/2 cup orange juice
• 1/2 to 1 cup frozen mango chunks

Method . . .

1. Toss everything into a blender. Start with 1/2 cup mango chunks.
2. Blend. If you'd like a thicker smoothie, add more frozen mango.
3. Enjoy. And feel better!

More later! But my to-do list is 26.3 miles long. We'll see when I hit the wall today.

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Thai "Jambalaya"

Wednesday night after work I decided to take a 15 minute nap because I felt e.x.a.u.s.t.e.d. I woke up over 2 hours later in total darkness -- completely disoriented. And still tired. All signs point to some sort of sickness (cold or worse) on the horizon.

I've eluded it long enough . . . but that doesn't mean I don't absolutely hate how pre-sick Ashley feels.

Itchy.
Sneeze-y.
Achey.
Groggy.
Bitchy. (OK. That might not be directly related.)
And, if you haven't noticed, I still can't get my contacts in!

I haven't exercised in two days either. And tomorrow, I'm supposed to run my first race since early October. A 10K. In the freezing cold and snow. Not exactly friendly conditions for my current physical state.

What's the DEAL, 2011?


Ever since we made vegan jambalaya, we've been somewhat obsessed with adding roux to our soups and stews. The roasted, nutty flavor it adds to the stock is out-of-this-world incredible. So much so that on that night when I was feeling particularly icky, I took the time (it isn't the quickest recipe) to make it again.

As per usual, we didn't have the right ingredients . . . so, we improvised.

THAI "JAMBALAYA"
(ever better than the original)
Print this Recipe!

What you'll need . . .

• 3 tablespoons olive oil
• 1 cup chopped onions
• 2 large garlic cloves, minced
• 2 bay leaves
• 2 cups sweet potatoes, skinned and chopped
• 2 cups shiitake mushrooms, rinsed, stemmed, and sliced
• 1 to 2 red peppers, chopped
• 1 large (28 ounces) can whole tomatoes (with juice)
• 28 ounces of vegetable broth
• 1 inch fresh ginger, minced and squeezed (more info below)
• 1 to 2 tablespoons lemongrass (optional, more info below)
• 1 teaspoon cayenne pepper
• Salt and black pepper, to taste
• 1/4 cup homemade peanut butter
• 1/4 cup fresh basil leaves

THE ESSENTIAL ROUX

What you'll need . . .

• 1/4 cup olive oil
• 1/3 cup white-whole wheat flour

METHOD

1. First, stick a big stock pot on the stove and pour your olive oil into it. We're starting with the stew -- but you'll also be cooking the roux. So, pay careful attention. And if you have help (in the form of a friend of family member), it's helpful!
2. Over medium-high heat, add in the onions, garlic, and bay leaves to the stock pot. Cook for several minutes -- until the onions are glassy.
3. In the meantime, you can start the roux. All you do is pour the olive oil into a shallow pan (or a heavy skillet works best, according to the book) and wait for the oil to get to a hot, but not too hot temperature (shouldn't be smoking). How you tell? Test it out by pinching a small amount of flour into the oil. If it smokes -- the oil is too hot. If it floats, it's good to go.When the temperature is just right, add in the flour and stir continuously.
4. Back to the stew. Add in the mushrooms, sweet potatoes, and peppers. Season with the cayenne, ginger (just squeeze the juice from the minced in there), lemongrass (I have a tube of the herb I bought at Wegmans), salt, and pepper. Cook for 5 or so minutes.
5. All the while, you should continue stirring the roux. (See, that's why it's helpful to enlist a friend to do that part for you!)
6. Add the tomatoes and broth. Bring to a boil. Lower to a simmer. Then cover and let cook for 15 minutes. (Keep stirring that roux!)
7. Turn the heat down on the roux. Pour it into the stew. Also add in the peanut butter. Stir and cook uncovered for another 5 minutes. Then mash the tomatoes a bit with your spoon.
8. Remove bay leaves before serving. Tear in some basil leaves for extra taste. We ate ours with some 5-Minute Naan.

This version of the jambalaya is my favorite of the two we've made. (EDIT: Reader Rhiannon wrote us to say we might better call this dish gumbo. Though Moosewood's recipe -- which is our original inspiration -- doesn't include rice as a key ingredient, traditional jambalaya is actually made of 3 parts: meat, veggies, and rice. Thanks, Rhiannon!) I think it was something about how the sweet potatoes soaked in all the spices. Add more or less cayenne pepper to adjust the heat . . . and no matter what it's called, you'll be smitten with this stew.

What do you do at the first sign of sickness? I usually head to bed earlier and pop some zinc. Fingers crossed it will work! We'd love to hear your tips and tricks. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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Should You Run While Sick?

(Image from A Perfect World)

The answer to this question should be simple: If you don't feel well enough to get in your daily miles, don't do them. But runners out there all know how big a dilemma this can be. And I certainly grappled with this question myself last night after a visit to the doctor. I didn't have a fever . . . and I felt, well, OK. But I'm on antibiotics, and that can't mean I'm quite OK enough. Right? Maybe if I only do half of what I'm supposed to. Maybe.

I don't know the best way to answer this question. I could cop out and say: Do what you feel is best for how you're feeling. But that's really no help. So here are some guidelines and information to help you make the decision that's best for you.

1.) Just say no. First and foremost . . . If you have a fever, just say NO to running. This can increase your risk of complications and keep you sicker longer. A few months ago I ran a fever of about 102 degrees F, and I was training for a marathon that was only a few short weeks away. Despite the chills and horrible headaches, etc., I felt so incredibly guilty and panicked about not finishing my workouts.

But I listened to my ailing body. I skipped an entire week of running, and my marathon turned out just fine. Had I headed out those days, who knows . . . But I'm pretty sure it would not have helped me.

Runner's World also notes: "Some people think that they can 'sweat out' a fever by running . . . That's wrong. Running won't help your immune system fight the fever."
 
2.) Keep it Easy. According to Running Times Magazine, you can do the "neck check," wherein if you aren't running a fever and all your symptoms -- stuffy nose, sore throat, headache -- are above your neck, you're golden. However, what RT also notes is that strenuous exercise may increase your chance of having that cold turn into something worse, like bronchitis or pneumonia. (Needless to say, if you're experiencing problems south of the neck border, JUST SAY NO!)

What does this mean for your yes or no answer to the "should I run?" question? If you have mild cold symptoms, go out for an easy run. This means reduce the number of miles and/or your speed. For example, last night I was supposed to run 4 on my half marathon schedule. I told myself I'd go out and only do 2. After a slow trot in the snow for two, I decided to continue the rest of my mileage -- only because I was feeling OK -- but kept at the slower speed. For me, this felt fine and even helped with some of my congestion. But everyone and every sickness is different. Listen to your body, and if you start to feel worse, head back early.

3.) Take it inside. If you pass the neck test, you might consider bringing your workout indoors. A few lazy miles on the treadmill might be just the thing you need to quiet your mind and ease your body. I would have certainly logged my miles last night on the treadmill if I had planned my day out right. Sometimes you just need to be in the warmer air -- plus, it's a bit "safer" than heading out when it's 10 degrees and dry . . . which can worsen conditions like sinus infections.

4.) Keep your mind at ease. You WILL get better in time. So if you find you really shouldn't run, use the time you allotted to the activity to your benefit. Maybe that means taking a well-deserved nap. Maybe a little easy yoga. Perhaps kick back with the latest issue of Runner's World. Cook yourself some veggie pho, which just-so happens to be my favorite remedy.

Do something for yourself. It might help you get better faster.

5.) Return when you're ready. If you were in the NO RUNNING group, hold off until your symptoms are better for at least one or two days. Go too soon and you might risk relapse. And ease back into it. After all, your body has been through its own marathon of sorts. Think of how you'd recover from that, and use that as your guide to returning to running. In the scheme of your running career, this is just a mild setback. And the rest probably did you body a bit of good. Keep positive, and happy trails!

(Obviously, I'm not a healthcare provider. I'm a blogger who's also a runner who's also been sick a lot. The information I've provided in this post is based on articles I've read and my own experiences. In no way should my advice substitute from someone with the education and licenses -- you know, like doctors who don't just play so on TV.)

OTHER RUNNING-RELATED POSTS:

• How to Run Long: LSD for Beginners
• How to Stay Motivated
• Running for Speed: How To
• Treadmill Survival Guide
• No Workout is Too Short or Slow 
• Ode to my 17-year-old Self: The Mile 
• How to Suit Up to Set Out (And Other FAQs) 
• How to Run

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