Sky Lakes Medical Center | Live Smart | Late Spring 2021
2 LIVE smart | Late Spring 2021 Afternoon strawberry shake Makes 3 servings. Ingredients 1 pint strawberries, hulled 3 whole strawberries for garnish 2 medium bananas, peeled and cut into 1-inch chunks ½ cup fat-free strawberry or plain yogurt 4 ounces orange juice 1 teaspoon light honey 3 cups ice cubes Directions ▸ In a blender, combine all the ingredients except 1½ cups of the ice cubes, and puree until smooth. ▸ Add the remaining ice; blend until smooth. ▸ Pour into tall glasses, and garnish with whole strawberries. Each serving provides an excellent source of vitamin C. Nutrition information Serving size: 1 ⁄ 3 of recipe. Amount per serving: 150 calories, 0.5g total fat (0g saturated fat), 0mg cholesterol, 35g carbohydrates, 4g protein, 4g dietary fiber, 40mg sodium. Source: Produce for Better Health Foundation Tips for a healthy immune system Think of your body like a castle, complete with its own army— your immune system—to defend it. When germs try to invade your body, your immune system recognizes them as foreign and launches a defense. First, your skin tries to prevent germs from getting inside your body. Your mucous membranes try to trap and fight off the germs. And your body makes white blood cells to repel the invaders. Keep a strong immune system It’s important to help keep your immune system healthy so it can continue to fight off invaders. You can do that in several ways. WELLNESS PUT HEALTH ON THE MENU Find more healthy meals your family will love at SkyLakes.org/Recipes . Practice good hygiene. Wash your hands often to prevent the spread of germs. Wash produce before eating it. And be sure to thoroughly clean your dishes and utensils to prevent the growth of bacteria. Reduce stress. Stress can weaken your immune system. Find ways to manage stress, such as practicing deep breathing exercises or listening to music. Eat well. Go for foods that contain the following nutrients, which help support the immune system: ▸ Protein. It’s found in both animal and plant-based foods such as fish, beef, chicken, eggs, beans, lentils, and nuts and seeds. ▸ Vitamin A. It is found in foods like sweet potatoes, carrots, broccoli, spinach and fortified foods. ▸ Vitamin C. Citrus fruits, tomato juice and foods fortified with vitamin C are all good sources. ▸ Vitamin E. You’ll find this vitamin in fortified cereals, sunflower seeds, vegetable oils and peanut butter. ▸ Zinc. Good sources include lean meat, poultry, fish, whole-grain products, beans, seeds and nuts. ▸ Probiotics. These good bacteria are present in cultured dairy products, like yogurt, and in fermented foods, like kimchi. Sources: Academy of Nutrition and Dietetics; American Heart Association; National Institutes of Health COUNTING SHEEP? The free sleep class at the Sky Lakes Wellness Center can help you rest easy. Call 541-837-1345 . Get moving. Exercise can help your body produce immune cells that fight off disease. Make healthy sleep a priority. Poor sleep can weaken your immune system. Adults should try to get seven to nine hours of sleep a night. Children need as much as 8 to 14 hours of sleep, depending on their age.