Five Easy Ways To Boost Your Immunity This Winter

Autumn is most definitely here. There has been a noticeable change in the weather and it has been a lot chiller in the past few days.

With the colder weather comes the inevitable cold and flu season complete with the unenviable red swollen nose! 

Follow these 5 tips to boost your immune system and ensure you don't succumb to the sniffles this cold and flu season! 

1.   Eat Fermented Foods 

A huge portion of your body's immunity is in your gut. There is a delicate balance between the "good" bacteria and the "bad" guys with many factors impacting the ratios. These include stress, diet, genetics and medication. An imbalance or dysbiosis can contribute to poor absorption of nutrients and a compromised immunity. It is therefore vital that we eat fermented foods to ensure we get a good intake of healthy bacteria. Fermented foods include kombucha, kefir and sauerkraut. All can be purchased in a good health food shop or made quite easily at home. If fermented foods really is not your thing take a good probiotic supplement instead with as many bacteria strains as possible.

Get a better gut and be better prepared for fighting off those ailments! Find out how to make sauerkraut here

2. Eat The Rainbow
Colourful fruit and vegetables contain important nutrients and anti-oxidants which are very important to improving immune health such as Vitamin C and Zinc. The more colourful your food, the more different anti-oxidants you take in, so try to pack as many as you can into your meals. Why not try a tasty rainbow salad with tri-colour peppers, beetroot, tomatoes, red onion, rocket and avocado?

3. Vitamin D
Studies show that a great portion of those living in the Northern Hemisphere are lacking in Vitamin D. Whilst our bodies can manufacture Vitamin D from sun exposure, shorter days and lower sun height mean we cannot make the levels required for proper immune function. Take a good Vitamin D supplement providing around 1000IU during the winter months to ensure you get adequate levels and don't forget the kids too! Look for an oil based supplement and take with food to ensure good absorption.

4. Get Plenty Of Sleep 
Sleep plays a vital part in ensuring we stay fit and healthy. Sleep deprivation suppresses the bodies natural immune function and increases inflammation. This all means that the more late nights you pull, the less likely your body is to fight off cold and flu. Not only does it affect how often we catch a cold, it also affects how quickly we get over an illness when we get one.
So get enough kip! Aim for 8 hours sleep each night.

5. Drink Bone Broth 
Homemade bone broth has been used by different cultures through history as a way to build immunity and fight off illness. Bone broth is made by simmering bones slowly, in doing so breaking down bones and collagen. Doing so allows the bone marrow to release minerals, proteins and fats - which are all benefital and healing to the body. Collagen present in the broth also benefits the digestion and is absorbed quickly and easily. Most importantly bone broth also helps to improve the immune system by carrying oxygen to blood cells in the body.
So use that chicken carcass this weekend and make some bone broth, it really couldn't be easier!

I hope this helps you all fend off those colds!

Denise 

IPG 100% Paleo Protocol Challenge Shopping List & Suggested Meal Plan

I hope you are all well and looking forward to our January challenge as much as I am! We are coming to the end of the Christmas season so there are only a handful of days left to indulge. Don't go too crazy though! The more junk you eat the harder you will fall over the next few days so keep the treats to a moderate level! 

At this point you should have started to think ahead to the challenge itself and I hope you have started to eliminate the junk foods from the house! Do try to get rid of it all, it will make things alot easier for you in the coming days. 

The following is a list of items I make sure I buy every week or that I have in my cupboard. They are not set in stone - if you do not like something such as a fruit on the list, substitute it for something you prefer for example but try to keep roughly within it. The most important thing is to have foods which are easy to prepare and plenty of snack ideas. 

Fruit is permitted but do not eat more than 2 pieces a day, and always with protein to stabilize blood sugar and prevent dips in energy. 

Fresh Protein (from a butcher or quality supermarket. Buy the best quality you can afford)

Pork

Fish (wild salmon, mackerel, cod, shellfish)

Chicken (the cheaper cuts are often the tastiest - a good way to save money but make tasty meals)

Lamb

Beef

Bacon - as good a quality as you can get. 

Other protein: Eggs! Dont forget the eggs! 

Fresh Fruit & Veg 

Green vegetables such as kale, spinach, broccoli, Brussels sprouts

Other fresh vegetables such as salad greens of choice (rocket, watercress etc - NB for packed salads), carrots, green beans (allowed as mostly green rather than legume, a handy freezer item), peppers, onions, beetroot, tomato, mushroom

Fruits of preference especially berries. Variety is key. 

"White potato replacements" - Because white potatoes are not permitted on this 30 day challenge you will need replacements. The most important are cauliflower (which we can steam and blend with salt, pepper and ghee to make "mash") and sweet potato which is versatile and is delicious steamed and mashed or roasted. 

Fats

Fats are an important source of energy and help to keep you fuller for longer. It is VERY important to add them to every meal, particularly at the beginning. One of the biggest reasons people fail on Paleo in the beginning is their failure to add fat. You have to eat fat to burn fat. Forget the myths and trust me. Eat fat and you will suffer less and will loose weight, I promise. 

Stock up on coconut oil (supermarket, health food shop) olive oil, cold pressed oils (flax, walnut oil for salads only, not for cooking) avocados for salads or other meals, nuts and seeds, 

Store Cupboard Essentials 

Coconut Milk (choose organic with just coconut milk, no stabilizers)

Spices such as turmeric, chilli powder etc to make meals more exciting

Here are three days of meals as suggestions:

Day 1: 

Breakfast: 3 x eggs scrambled in ghee with sauteed mushroom and rocket 

Snack: Handful of raw almonds and apple

Lunch: Tinned Mackerel in Olive Oil (John West do a nice tinned one) with salad greens, cherry tomatoes, sliced peppers, red onion, and lemon and olive oil dressing (do not dress the leaves until serving) 

Snack: Homemade guacamole (blend a ripe avocado, half a red chilli, garlic clove, tbsp of red onion and salt and pepper until smooth) with vegetables 

Dinner:  Coconut Chicken and Sweet Potato Curry (Recipe) Serve with cauliflower rice (steamed and blitzed until rice like) and steamed broccoli *(Make extra for leftovers)

Day 2: 

BF: Paleo Porridge (Check out recipe here on my friend's Olivia's page) with blueberries 

Snack: Strawberries, banana slices and ground flaxseeds 

Lunch: Leftover Coconut Chicken Curry 

Snack: Apple Slices with organic almond butter 

Dinner: Organic beef burger served with portebello mushroom and sweet potato fries with side salad

Day 3: Bacon & Egg Crustless Quiches (Can be made night before) 

(In a pan, sautee onion, garlic, mushroom and spinach in a little ghee until soft. In a muffin tray place raw pieces of streaky bacon along inside of each muffin cup. Combine the stir fried vegetables with 3 beaten eggs and pour into the muffin cups. Bake at 180C for 10 minutes for until eggs are cooked through and the bacon is cooked) 

Snack: Banana and handful of walnuts

Lunch: Chicken Tikka Salad with baby spinach leaves, peppers, tomato, cucumber, avcoado slices and sesame seeds. Serve with a herby olive oil dressing. 

Apple and almond butter

Dinner: Roast Pork Tenderloin with Roasted Butternut squash and sweet potato (recipe) 

Preparation is key. There is no excuse for not being organised! 

I hope this helps! Any questions please do not hesitate to contact me on theirishpaleo@gmail.com 

Denise 

The IPG January 100% Paleo Protocol - Join Us!

Introducing the Irish Paleo Girl (IPG) January100% Paleo Protocol

I don't know about you all but I am most definitely ready for a 100% Challenge! 
Too many nights on the town as well as indulgences we are not used to have left many of us feeling bloated, heavy and just plain sluggish.
For this reason we will be launching a brand new 30 day challenge on Wednesday next the 1st January 2014. What better way to start a brand new year than a 100% Paleo challenge: get in shape and loose those Christmas pounds!

Who is in?!

The idea behind a 100% challenge is to allow our bodies 30 days break from the main food allergens: grains, dairy, sugar, legumes and alcohol. In doing this we are allowing our guts to heal, reducing inflammation, beating sugar cravings and identifying possible triggers and allergens. 

The reason we do it 100% for 30 days is to allow our bodies to heal but also to allow us to beat lingering habits such as sugar cravings (which many of us may experience due to festive indulgences). It usually takes 30 days to break a habit and takes this time for inflammation to be reduced. 

Just a note that during this 30 days we will be eliminating all types of sugars including honey, maple syrup or stevia. We will not be replacing sugar or baked goods with Paleo substitutes. I believe that doing so will only impede progress and hinder the sugar detox. Afterwards we can eat some well deserved Paleo treats!

Why Do It? 

The results are amazing and really worth the effort - reduced bloating and other digestive discomfort, clearer skin,improved joint mobility, shiner hair, improved sleep quality, more energy, better bowel health and elimination and of course weight loss -  the list is endless! 

Will It Be Difficult? 

I prefer to think of it as "challenging"! Anything worth doing is a challenge right? It is sometimes tough, particularly if you have never done Paleo before or if you currently eat a lot of sugar or refined carbs. But it is like beating any addiction, the first few days are the toughest but it does get better. Just think about what you will get from it - and once the weight falls off and you start getting comments on how great you look it will all be worth it. 

Will I Get Withdrawl Symptoms? 

Some people do experience withdrawl symptoms. If you eat alot of sugar and refined carbohydrates you may experience some headaches or tiredness, especially around day 4 when many people feel a little tired. Do not despair, this is perfectly normal and is your body starting to move from using energy from carbs (glucose) to metabolizing fats. It also signals your body beginning to burn fat which of course will lead to weight loss for you. Try not to worry about it to much at this point - we will let you know how to deal with these symptoms when the time comes. 

How Will I Prepare For It? 

The coming days are important for preparing yourself both mentally and on a practical level for the IPG Challenge. 

Carry out the following preparation  before Wednesday night: 

• Begin to remove non Paleo foods from the house.If you are the only person in your family doing it of course everything can't be removed. However, you should remove all sweets, crisps, cheese, chocolate, ice cream and biscuits from the house. I understand it is a difficult week with all the Christmas sweets that are probably lying around, but make sure you get rid of it all by giving it away. If you leave this food in the house it will only tempt you. Many people say "Oh it wont be in the house for me, it is for the kids" - your kids don't need this junk either. Get rid of it all together. It is far more difficult to go out and buy junk when a craving hits than it is to just reach into the cupboard or fridge. There is no point giving yourself added temptation. 
• Begin to get rid of any "bad" fats you may have in the house such as vegetable oils, frying oil or spray fats. These fats are not good for us and the spray versions often have stabilisers and other nasties added. Bin them as soon as possible. Stock up on Kerrygold butter (which you should clarify) olive oil and coconut oil (available in good supermarkets and health food shops) Also stock up on avocados - they are often under ripe in the shop and need a couple of days to ripen. They add invaluable fat to any meal. 
• Begin stocking up on healthy Paleo friendly snacks such as raw almonds, walnuts, fresh fruit and plenty of vegetables, as well as lean cuts of meats. Snacks will be your friend in the coming weeks. The key to success is ensuring you always have food to hand if you get hungry. Real food can be eaten at any time, there are no restrictions. (I will do a more detailed shopping list tomorrow but snacks really are crucial so bear it in mind) Portable snacks are important. 
• Make sure you have containers for bringing packed lunches and storing leftovers in. These will become your staples! 
• If you have time, boil some eggs and store in the fridge as snack and portable lunch ideas.
• Get into the mindset of cooking extras in meals to bring as leftovers the next day for lunch. For those of you who find it difficult to get time to cook, this is vital for ensuring you have food ready. 
• Start reading the recipes here on the blog as well as other great pages such as Balanced Bites, Nom Nom Paleo, The Civilised Caveman, Everyday Paleo and many more. It will give you an idea of what types of foods you can eat as well as giving you ideas ahead of time for meals. 
• Purchase a tape measure and take your measurements at the following points: Waist (around belly button), thigh, arm (at bicep) and hips (widest part). You should use these to get your "before" measurements. I think inch loss can often be the best measurement to focus on and I really regretted not doing this when I started Paleo. It is nice to have something to base it on.
• Take a before photo - again it is nice to have something to look at to focus your results on. When the going gets tough it will be nice to focus on how far you have already come. 

Lastly, try not to get too over whelmed. I know it seems easy to say but it really isn't as difficult as it seems. It is all about preparation and balancing your meals. We will all support each other along the way and the important thing to remember is it is possible. You are just as likely to succeed at this as I or anyone else it. The only one getting in the way of you succeeding is YOU! 

Check out my blog post on what foods to buy and also some meal ideas to start you off here! 

Looking forward to beginning the journey with you all.

Denise