Flu Season; Mini Workouts; Pumpkin Spice Bread

Health Tip:

Do you know you need to add workouts but are having trouble putting it into your daily schedule or your body won’t allow you to do a long workout?  Add in small simple mini workouts into your day to help you make small improvements.  Do 10 jumping jacks; or 3 squats; or park a little further away; or take the stairs.  Start by adding one thing and then once that becomes something you naturally do, then work on ways to add more ways of being active.  I do a little mini leg workout when I put on my socks in the morning; it takes all of about 20 seconds but it is still something I didn’t do before that is helping my strength and balance on a daily basis.  All this to remind you that adding in workouts does not have to be all or nothing!  If you are not doing any workouts now, even 20 seconds is an improvement!  If you are doing workouts, but want to improve more, adding in mini workouts means that it becomes part of your day and you get in little workouts even if you miss your main workout.  Get creative and find ways to move more! 

Monthly Article:

Flu Season or Something Else??

Dr. Llana Call Smith

Welcome to Fall!  Weather is starting to cool, the trees are turning colors and dropping leaves, we get to think about ‘sweater weather’…but also with it can come attacks on our immune systems.  We are often told that this is “flu season”.  When I did a quick search online, I found that in the US flu season starts about October and goes through May.  Peak flu activity is December to March.  We are also often told that the “best” way to prevent flu is with the flu vaccine.

I’d like to challenge what you have been told.  I don’t think “Flu Season” is the correct term.  I think the flu is simply the effect and not the cause.  Sure, we don’t get enough sunshine and therefore vitamin D since it is colder weather and we stay inside more and that could decrease our immune systems.  I still don’t think that is the cause…  I’ve even heard people say that it’s because we are in closer contact with other people so it spreads more and faster….  Nope, still don’t think that is the main cause.

Here is what I think is the cause and what we should be calling this time of year instead of “flu season”:  it is Sugar Season!  Follow me here while I give you a little story time-line…

• October: Halloween is at the end of the month.  We see the candy hit the shelves in vast quantities before the end of September.  People often stock up on the candy they “plan to give out to the kids on Halloween night”.  Many actually have to repurchase before that night since all the candy has already been consumed!  (they may also not actually have any trick-or-treaters at all!)

• November: Thanksgiving.  Lots of food!  Lots of dessert!!  Need I say more??

• December: Christmas!  Parties….often several of them.  Family get-togethers, again, often several.  Plenty of food and desserts to go around here, too!

• January: Happy New Year!  Let’s toast with some champagne and snacks, and treats, and some more alcohol!  (Starting to get the picture?)

• February: Valentine’s Day!  Chocolate!!!  Those strange candy hearts with phrases on them!

• March/April (depending on the year):  Easter!  Bunny’s laying chocolate eggs…lots of baskets filled with sweet treats and hunts with treats as well.

• May: Time to get outside and start having picnics in the sunshine.  More about the grill and less about the sweets.

Get the picture?  From October to March/April we are loaded with holidays that seem to focus on sugary desserts.  Starting in about May through September we are more focused on being outside and grilling rather than quite as many sweets.  I’m not saying there are none, but there seems to be less.  Add in additional sunshine and movement and our immune systems are simply more likely to be stronger during the summer.

Here is what sugar does to your immune system:  it decreases your immune system’s ability to detect and fight invaders by 50%!!  And it does so for about 5 hours!  See why I think it should be called “sugar season” instead of “flu season”?

Knowing this about sugar and your immune system, do we really need a flu shot?  (There are risks with any medical treatment that goes in your body and the flu shot is no exception!)  Instead, how about we be mindful of what we choose to consume this time of year.  I will cover more on this next month as well.  For now, let that Halloween candy stay on the shelves.  If you want a sweet treat, try to pick a healthier option.  This can sometimes just mean you make it at home with healthier ingredients that buying already prepared.  Stick to eating the things you REALLY like.  Don’t just put anything in there!  The more mindful you are of how much sugar you are consuming the more likely your immune system will be strong enough to fight off even the most stubborn viruses.  Take care of your body and it will take care of you.

Recipe of the Month:

Pumpkin Spice Bread

Dry:

• 1 cup blanched almond flour

• ¼ teaspoon sea salt

• ½ teaspoon baking soda

Spice Mix:

• 2 tablespoons ground cinnamon

• 2 teaspoons ground nutmeg

• 1 teaspoon ground cloves

• 1 teaspoon ground ginger

• 1 teaspoon ground allspice

Wet:

• ½ cup roasted pumpkin or winter squash

• 3 eggs

• 2-3 tablespoons honey

• 1 tablespoon vanilla extract

• ¼ teaspoon stevia drops (optional – this makes it slightly sweeter)

Instructions:

1.       Mix dry ingredients and spices together in medium-large sized bowl.

2.      Mix wet together in a smaller bowl.

3.      Stir wet ingredients into dry and mix together until smooth.

4.      Pour batter into 2 small greased loaf pans or 1 large greased loaf pan.

5.      Bake in 350 degree oven for approximately 40-45 minutes.  Bread is done when knife inserted in center comes out clean.

6.      Remove from oven and cool on rack.

Variations:      

Pumpkin Walnut or Pecan Loaf – Add ½ cup raw walnuts or pecans.

Sweet Potato Loaf – substitute sweet potato instead of pumpkin.

Pumpkin muffins – makes 10 muffins – bakes for approximately 22 min.

Author: Amanda Love (Adapted from Elanaspantry.com)

This recipe has been pinned on our Pinterest page:  www.pinterest.com/smithchirop0683

Upcoming Activities and Announcements:

• We now have Nutritional DNA analysis!  Find out your genetic strengths and weaknesses as it relates to your health so you can take care of your body as you age.

• Roots to Health talk Tuesday November 12 at 6:15 pm & Saturday November 16 at 10 am.  Please sign up at the front desk.  Bring a friend and write a question!  This is a casual time to learn about the real Roots to Health!

• We will be closed Thursday, November 28th for Thanksgiving.

• We will be closed the week of Christmas (December 23-26).  We will return for normal schedule Monday, December 30.  Tuesday December 31, we will have a ½ day and be closed for New Years Day.

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