Exercise & The Immune System: Get Your Sexy Back

With food allergies, food sensitivies, celiac disease, or any other issue involving your immune system (like lyme disease,  auto-immune diseases, or cancer), exercise can be a bitch. You might feel stiff, tired, or bloated.  A little extra fat around the middle?  Yep, that could be the sign that your bod isn't loving some food you are eating - especially gluten.  Tight abs can be more difficult to achieve for folks whose intestines, where 75% of your immune system resides, are distressed.  Inflammation could bring even Chuck Norris to his knees, so the first step is finding the cause and eliminating it.  The second step is healing and/or suporting your gut (see WHY and one way HOW). 

Exercise is also crucial for immune health, but there may be times when you need to slow down.  For those warriors who are used to being physical, the act of slowing down and changing a rigourous routine can be as much of a challenge as exercising for the first time. "I USED to be able to do this, no problem.  I used to kick out 5 miles, now I struggle to do one."  Getting older? Maybe, maybe not.  It might be time to examine your diet and adjust your exercise routine as you heal.

One thing is certain: movement is good.  I asked a few experts to help us better understand how exercise affects our immunity, and which exercises best support an immune system that is stressed in some way, so you can keep your sexy, or get it back.

Why is Exercise So Important?

Keri Topouzian, DO, FACOEP of the Center for Healthy LivingOur first expert, Keri Topouzian, DO is a physician who practices holistic and alternative medicine in Grand Rapids and Detroit. He gives us some important insight on how the body, specifically the immune system, is affected by exercise.

1.  Brings Oxygen and Nutrients to Cells

When we move, it improves our circulation.  Circulation carries the nutrients and oxygen to our cells, the building blocks of our bodies.  Oxygen nourishes, but it also can help you ward off infection since, as Dr. Topouzian puts it, "most bugs don't like oxygen". 

2.  Burst Training & Heavy Weights

Burst training & heavy weights can help increase that ever-important growth hormone.  Growth hormone is important in four distinct ways:

• It increases the amount of natural killer cells we produce (Natural killer cells are a type of lymphocyte, a white blood cell, and a part of the innate immune system that fights infection.)
• It can help repair DNA damage
• It enhances the thymus gland (the Thymus gland is where leukocytes learn to chemically identify specific foreign invaders and where young T cells from the bone marrow move to thymus gland and mature.  In other words, it's where T cells grow up and are taught what to do.)
• It helps regulate NF-κB (nuclear factor kappa-light-chain-enhancer of activated B cells) a protein complex that controls the transcription of DNA and that inhibits inflammatory responses.

3.  All Exercise Can Increase Endorphins

Endorphins - our favorite feel good stuff actually enhances the immune system and makes you feel better, happier, more energized.
 

What if You Feel Tired After A Workout?

If your adrenal glands are stressed, according to Dr. Topouzian, you might not be making enough cortisol to sustain a workout. You should get at least 8 hours of sleep and may need nutrients like a multi-vitamin, magnesium, vitamin C, and unheated sea salt. Yes. Sea salt. If sleep isn't doing the trick, have a heart-to-heart with your doctor before you go crazy with supplementation. Dr. Topouzian says that adrenal glands can become stressed when a digestive or stomach problem is inhibiting the absorption of nutrients. A first step would be to review your medication with your doctor. Some medication, even over-the-counter pain medication that is "anti-inflammatory" can actually irritate the gut and inhibit nutrient absorption. A next step could be food allergy and sensitivity testing. Healing your gut might get you back in the gym, on the track, on the mat, or renewing your friendship with that tennis racket.
 

Do You Work Out When You Are Sick?

This is where you use your intuition. If you are about to get a cold, you can sometimes ward it off with a work out – and sometimes not. But if your body is under pressure (aka, you are fatigued) and /or you have the flu, it could actually increase the infection. This means rest, pure and simple. So really listen to your body, especially those important adrenal glands. If you do work out, do it at home where you won’t spread your germs, keep yourself warm, prevent yourself from getting a chill, and stop if you feel you need to stop.  

What Kinds of Exercise Can Help?

Melanie McQuowen of PeaceLab Yoga; Photo by Daniel E. Johnson of Wealthy Street Photography

The first step is to choose a routine that you love and can do consistently.  Working out every day, even for 10 minutes, can help.  If you find you cannot sustain a long work out, even if you used to be able to, try the on / off method (i.e. do yoga for 10 minutes, then rest for 10 minutes, jump rope for a set, then rest for a set).  We'll be posting articles that contain some great workouts for your body that support immune system function when you might be down, including a wrap up article in Women's Lifestyle Magazine. 

Stay tuned for Demonstration articles!

Hula Hooping:  Get Your Abs in Sync with the Universe (coming soon)

Yoga:  Releasing the Psoas & The Spine

Yoga:  The IT Band & Its Possibilities (coming soon)

Yoga:  The Thyroid & The Pititary (coming soon)

Jump Rope (coming soon)

Abs on a Ball (coming soon)

Burst Training (coming soon)

From our humble kitchen to yours . . .

 "Really, for a man who had been out of practice for so many years it was a splendid laugh!"

~Charles Dickens, A Christmas Carol

Recipe: Coconut Cream Muffins

“I will honour Christmas in my heart, and try to keep it all the year.”

~Charles Dickens, A Christmas Carol

 Recipe copyright Elisabeth Veltman, The Tender Palate

PREPARE

Preheat oven to 350 degrees F.
Line a muffin tin with 12 muffin cups or heavily grease wtih coconut oil

Yield:  12 muffins

Gluten-free, Dairy-free, Soy-Free

INGREDIENTS

1 c. coconut flour (do not pack)
3/4 c. unsweetened coconut flakes
1/2 tsp. sea salt
1/2 c. coconut oil (melted, but not hot)
6 eggs (whisked)
15 oz. can of Thai East Organic Coconut Milk (with the coconut fat in the can mixed in to make the cream)
1/2 c. honey
1 tsp. gluten-free vanilla
1 c. chocolate chunks from Enjoy Life Foods (or chips, or mini-chips, or whole, raw cranberries)

See:  tips for using coconut flour

COMBINE

In a large bowl, whisk together the coconut flour , salt, and coconut flakes, getting out any lumps that might remain.  It is a good practice to sift the flour before you measure it, so no lumps or packed flour can throw off the recipe.  In another med/large bowl whisk the eggs, then add in the coconut oil, honey, coconut cream, and vanilla.  Slowly add in the coconut flour mixture to the egg mixture until well-combined.  It will be a thick batter.  Add in 1 cup of chocolate chunks.  Whole, raw cranberries work really well, too.

BAKE

Place muffin cups into a muffin tin, or grease the tin well with coconut oil.  This is a sticky, absorbent flour, so regular oil will get sucked into the batter and away from the tin.  Spoon the batter into the prepared muffin tin so that each cup is evenly full.  Bake at 350 degrees F. for about 30 min., or until the tops of the muffins are slightly brown and just firm to the touch.  Do not overbake.

Enjoy!

Top 11 Places for Tender Foodie Dishing (Grand Rapids)

As seen in Women's Lifestyle Magazine, November 2012 edition. 

As food allergies mysteriously blanket our planet with new statistics (and let’s face it, new problems) more vendors, groups and restaurants are learning to accommodate. In fact, some restaurants have told me that at least 20% of their patrons every month make food allergy-related requests and I’m sure that these percentages are growing.

When it comes to food that is safe for multiple allergies, however, there is good news and there is bad news. Consumer As seen in Women's Lifestyle Magazine, November 2012 issue! See full issue at www.womenslifestyle.comdemand is pushing food suppliers to not only offer more allergen-free choices, but also to better understand how food is grown and processed. This is good news for everyone. I mean, who wants a bunch of dyes, petroleum, and chemicals in their food? The bad news is, that not all gluten-free menus are truly gluten-free. Not all allergen-free labels have laws or standards behind them. Not all vendors are aware of how their products can be cross contaminated with highly allergenic foods like soy, nuts, peanuts, dairy, or wheat.

There is still a huge learning curve for chefs, vendors, and Tender Foodies, but don’t fret, there is more good news. Some folks out there are doing it pretty darn well. Here is a list of my Top 11 resources to help you get your dishing done.

THE GREEN WELL

Sustainable practices, delicious food, accommodating special diets and local focus make the Green Well special. I was a member of their first Green Well Cartel, and was pleased that they actually let me in “the family”. Daring to take me on showed their desire to set food allergy standards and serve people with restricted diets. This is one restaurant where I can relax, hand them my food allergy card, and know that BOTH their chef and staff are educated. The food is always fresh, delicious and fabulous. Need to order off the menu? No problem. They have never let me resort, for instance, to that disappointing oil and vinegar caddy which I have come to (frankly) despise. Recently, the chef whipped up a basil vinaigrette that I loved so much that I went back for it the next day for more. This is why they are my “number one.”

924 Cherry Street SE, Grand Rapids, MI 49506 (616) 808-3566
www.thegreenwell.com

SAFFRON'S A GLUTEN-FREE MARKETPLACE

This store is on the opposite end of town from anywhere I normally frequent. But a special trip is worth it, because Saffron’s does a lot of the work for you by researching each product on their shelves. They don’t just sell gluten-free products. They offer the best of those that are free of top allergens and label them clearly; so shopping is much easier at Saffron’s. They are also super nice folks who know their stuff.

4336 Plainfield Ave, Suite D, Grand Rapids, MI 49525 | (616) 447-9902

www.saffronsglutenfree.com

BISTRO BELLA VITA

Like the Green Well (and Grove), Bistro is owned and operated by The Essence Restaurant Group. Essence Group managers have implemented food allergy standards across all of their restaurants, which is very cool. Bistro’s food is consistently delicious and they have a couple of items on their menu that will still give you a foodgasm even if they are made without, say, dairy (like the Boeuf Bourguignonne and the Steamed Mussels). It’s a great place for a business lunch downtown, too. They do cook a lot of seafood, so if this is your allergy, give them a buzz a few days before your visit to be sure they can accommodate you. Ask to speak to the manager.

44 Grandville Avenue SW, #100, Grand Rapids, MI 49503 | (616) 222-4600
www.bistrobellavita.com

SAN CHEZ BISTRO

A national pioneer of the gluten-free menu, San Chez was one of the first places to “get it”. They have strict policies on serving people with food allergies, they know their ingredients, and their food is delicious. If your allergies are super complex (like a spice allergy), however, I haven’t found a great deal of flexibility in the kitchen. But they will treat you right, they know what they are doing, and they will work with you to get you something tasty. There are good folks and quality food at San Chez.

38 Fulton Street West, Grand Rapids, MI 49503 | (616) 774-8272
www.sanchezbistro.com

Marie Catrib's

Marie Catrib, herself!

When I first moved here from New York City, Marie’s had just opened. I would sit at Marie’s counter every Saturday morning after my yoga class at From the Heart Yoga Center. I would get something from the grill: an egg and meat and some fabulous potatoes, maybe a Turkish coffee, and read the New York Times. There is a good feeling in this restaurant, and Marie, owner and namesake, really cares. There are vegan dishes, they accommodate multiple allergies, and their deli counter let’s you know what “isn’t” in the ingredients. The staff is always kind. If you call enough in advance, the kitchen might be able to customize something for you. In fact, they might bend over backwards. (I’ve heard rumors). One thing to note is that though the kitchen takes care and precautions, it is not a dedicated gluten-free kitchen as it makes both regular and gluten-free breads in the same space. So if you have an allergy to gluten or if you have Celiac Disease, please take this into account.

1001-1003 Lake Drive SE, Grand Rapids, MI 49503 | (616) 454-4020
www.mariecatribs.com

HARVEST HEALTH FOODS

From brownie mixes to meat to organic vegetables to gluten-free cosmetics, this store’s 3 locations offer a large number of allergen-free and organic products. At check out, the store’s prices can a bit over the top compared to other places, even Whole Foods in New York City and some of my favorite items might be stocked in one location, but not another. You can, however, order cases of these products in advance of your visit and get a 10% discount if you do. This helps, and you can’t beat the convenience and well-rounded experience of shopping for hard-to-find items in one spot.

3 Locations: 1944 Eastern Ave SE, Grand Rapids, MI;
6807 Cascade Road SE, Grand Rapids, MI;
4150 – 32nd Ave, Hudsonville, MI

www.harvesthealthfoods.com

ROCKFORD FOOD ALLERGY NETWORK

Not a restaurant or a storefront, this support group has been very active in the Grand Rapids and Rockford area communities. It’s a place for a different kind of “dish”. They give a forum for discussion, raise awareness, particularly for nut allergies, and help parents of food allergic kids work with their school systems, advocate with government, and learn more about how to keep their kids safe. President, Roxanne Hill Meyers also keeps me on my toes on the Tender Palate Facebook page, which I adore. Look for their support group meetings each month and their ArtPrize entry in the fall. I’m intrigued to see what they come up with.

www.rockfordfoodallergynetwork.org

AMORE TRATTORIA

Chef Jenna ArcidiaconoChef Jenna Arcidiacono amazes me. Truly, she has the energy of super woman. She wafts in and out of the kitchen to check on all of her tables with the breeze and ease as if she had been eating bonbons, not slaving over a multitude of orders. It is clear that she loves her work and she loves her customers. Amore also uses fresh, local ingredients, whips up tasty food, and makes their own limoncello (yum). Amore offers gluten-free pizza along with regular pizza, but though they take care and precaution, the kitchen is not a dedicated gluten-free kitchen, which is again, and important note for people with Celiac or wheat allergies. Before my first visit, Chef Jenna had corresponded with me to make sure that I would be taken care of, and I was.

5080D Alpine Avenue NW, Comstock Park, MI 49321 | (616) 785-5344
www.amoretrattoriaitaliana.com

BLUE WATER GRILL

Blue Water has quality food and a menu that allows you to keep it simple. You can take away or replace ingredients on several dishes which is important if you have multiple allergies. Plus, this is one of the few places in Grand Rapids that has a gluten-free fryer, so French Fries for all! A gluten-free fryer is essential to prevent wheat from flour-coated foods from getting into the fryer oil. So fry-aholics, this is the place for you, my dears.

5180 Northland Drive NE, Grand Rapids, MI 49525
(616) 363-5900
www.thegilmorecollection.com

NOURISH ORGANIC MARKET

Nourish doesn’t have a lot of allergen-free products. But after speaking with the store owner on one of my visits, they intend to, and their allergen-free product list is growing. They also have some key brands, all of their stuff is organic, and they carry those hard-to-find grass-fed meats. When you develop food allergies or other health problems, it’s important to take good care of your immune system – that means your intestines, since 75% or so of your immune system is right there in that twisty-turny organ. Grass-fed meats are suggested by my consulting doctors and nutritionists as being easier to digest and more nutritious. I think this little store is a very good thing.

634 Wealthy St. SE, Grand Rapids, MI 49503 | (
616) 454-3663

www.nourishorganicmarket.com

DOORGANICS

Owner Mike Hughes started his door-to-door organic produce delivery company last year, and he has done a great job working with farmers and customers. They aren’t at a point where they can customize orders yet, so if you have serious fruit or vegetable allergies (where strawberries can’t touch your cabbage, for instance), you will need to contact them to see if this service works for you. However, you cannot beat fresh, organic, and seasonal produce dropped on your doorstep. And Mike is very interested in learning more about food allergies and helping the community become more aware of them as well. We like that.

(888) 387-1187
www.doorganicsgr.com

QUICK TIPS FOR EATING OUT

Other restaurants show promise, as well, like Grove and Trillium Haven and I look forward to giving them a try. Remember that going out to eat is a partnership with a good restaurant. Know your reactions to food so you are clear with yourself first. Write down your allergies, or present an allergy card to your server. Be clear but gracious about your needs. Mistakes do happen, so take the precautions you need to take in case there is a mistake. If you have severe or complicated allergies, it is also good practice to call the manager of a restaurant 2 days before your visit. Any of the above restaurants will be happy to speak with you. It’s also good practice to go out to eat during less busy hours to lessen the chance of mistakes.

Let me know what you think of this list – and send me your top 10 (or 11, if you can’t decide)! Let’s help the community of caring vendors grow with us.

ABOUT THE AUTHOR

Writer, owner of Blue Pearl Strategies, and lover of all culinary delights, Elisabeth is a Tender Foodie. She started The Tender Palate, a website for foodies with food allergies where she consults with experts from every area of the Tender Foodie life. She believes that everyone should live deliciously and have a healthy seat at the table. Find her at www.tenderpalate.com.

Gluten- & Dairy-Free Turkey Parts & Gravy

Many thanks to Chef Kathleen Schiefler for this recipe.  Kathleen & I will be teaching a gluten- & dairy-free cooking class for the Cook's Program at the GRCC Sechia Culinary Institute in March, 2012.  Stay tuned for details!

~Elisabeth Veltman

RECIPE FROM CHEF KATHLEEN SCHIEFLER

Prepare the Turkey Parts

 
Taking the time to roast a few turkey parts which creates a flavorful turkey stock, will ensure that you have enough gravy to go around, and will also give you a much more flavorful gravy! Most good quality meat markets sell packages of turkey backs and thighs this time of year and they are quite inexpensive.  The stock can be made several days ahead of time!


3-5 Turkey backs or thighs, or combination, cut in pieces with sharp knife
Olive Oil
Salt and Pepper
1 medium onion, cut into chunks
1-2 stalks of celery, cut into chunks
1 carrot, cut into chunks
2 bay leaves
1 teaspoon whole peppercorns
1 cup dry white wine
Juices from turkey roasting pan
4 tablespoons potato starch mixed in a bowl with enough cold water to form a paste


Preheat oven to 400’. Place turkey parts in roasting pan and rub lightly with olive oil.  Season well with salt and pepper. Place in preheated oven and roast for about 35-40 minutes or until golden brown.
Place roasted turkey parts in a large pan and add enough cold water to cover. Add onion, celery, carrot, bay leaf, peppercorns and white wine.  Bring to a boil, then turn down heat to a simmer over medium low heat and cook for about 40 minutes.  Remove from heat, strain though a strainer and reserve the liquid; discarding the solids.  This can be done several days ahead of time and refrigerated.  Once cold, skim off any accumulated fat on the surface.

MAKE THE GRAVY

When ready to make gravy:  Pour accumulated juices from the roasting pan of your cooked turkey into a bowl being sure to add all the little dark bits at the bottom of the pan.  When fat rises to the top, skim off as much of it as you can using a ladle or turkey baster before adding it to the pan of the prepared turkey stock; bring to a simmer over medium heat.  In a separate bowl, mix together the potato starch and water to form a paste.  Whisk this mixture into the simmering gravy and whisk until smooth and blended.  Increase the heat to a low boil.  Season with additional salt and pepper to taste.  Once the mixture has come to a boil it has achieved its maximum thickening potential, so if you the gravy is still too thin, whisk in some additional starch and water paste and bring to a boil again.  The amount of potato starch paste you will need to use to thicken the gravy will all  depend on the amount of gravy in your pan.

About Chef Schiefler

Chef Kathleen is a hometown girl and a graduate of the GRCC Culinary program in Grand Rapids, Michigan. She has traveled the world extensively studying foods, traditions, and international customs. Kathleen also attended stints at Ecole de Cuisine LaVarene in Burgundy, France, The French Pastry School in Chicago and the CIA in Napa Valley.

Today, Kathleen merges her passions for hospitality in inspiring ways with Kathleen and Company - developing creative solutions in marketing, culinary arts, merchandising, purchasing, and customer relations. She also continues to indulge her passions with the Arts, is an Advanced Master Gardener, occasional interior designer, and is frequently featured at speaking and teaching engagements throughout the city. In addition to being co-founder of the KITCHEN SINC - where she will be hosting cooking classes in this facility and helping new incubators launch their products to market - you will also find her at Rylee’s Ace Hardware on Michigan Street where she hosts their Ace’s in the Kitchen cooking program and also teaching classes at Grand Rapids Community College Secchia Institute for Culinary Enthusiasts.