Tuesday, April 17, 2012

Rest and Eat well when you are sick

A common question faced - what to do when you are unwell. Honor the fact that your body needs rest to recuperate.

Convalescence, or bed rest is necessary in assisting your recovery. The period of convalescence is when the body corrects the losses suffered and normalizes the weakened functions.

Lifestyle: Adults are required to get at least 8 hours sleep with adequate relaxation in waking hours. Extra sleep is required during this period.  Even though you feel better after a day or so, take time out in order to recover fully. Avoid intense physical activity and work that increases stress levels in your body. Take time out and stay at home.

Fluids: Hydration is necessary during an illness, particularly if there is a fever. 1.5-2 litres of water are recommended to keep you hydrated. Other fluids include non caffeinated herbal teas, such as chamomile, nettle and echinacea.

Convalescent diet: Vegetable broths, bean and vegetable stews, rice congee and homemade chicken soup are recommended. These foods aid in boosting the immune system. Avoid eating too many dairy products (e.g. milk, ice cream, dairy chocolate) as they are considered mucous forming. The following are some recipes:

Immune Boosting Chicken Soup 

  • 1 whole chicken
  • 4 carrots, halved
  • 4 stalks celery, halved
  • 1 large onion, halved
  • ¼ cup chopped parsley
  • water to cover
  • celtic salt and freshly ground black pepper to taste

  1. Place the chicken, carrots, celery, parsley and onion in a large soup pot; cover with cold water. Heat and simmer for 2 hours, uncovered, until the chicken meat falls off of the bones (skim off foam every so often).

  1. Take everything out of the pot and strain the stock. Pick the meat off of the bones and chop or shred. Chop the carrots, celery and onion. Season with salt and pepper to taste. Return the chicken, carrots, celery and onion to the pot, pouring back the stock. Reheat, and serve.
 Vegetable Broth

  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 stalks celery, chopped
  • 1 potato, chopped into large chunks
  • 1/3 cup mushrooms, chopped in half
  • 3 cloves whole garlic
  • 3 bay leaves
  • 1 tbsp tamari sauce
  • 8 cups water
  • dash of celtic salt and pepper
Place all ingredients in a large pot and bring to a boil. Reduce heat, cover pot and simmer for at least an hour. Remove the bay leaves, strain the vegetables and serve.

Basic Congee 

·         1 cup long grain white rice
·         9 cups water
·         2 cubes of Massel salt reduced chicken stock
·         Celtic salt to taste

In a pot, bring the rice, liquid and stock cubes to a boil, then turn it down to a simmer and cover loosely with a lid. Cook gently, stirring occasionally, until the rice is thoroughly cooked and the porridge has become thick and creamy, about 1 ½ hours. Serve up hot for a comforting, simple meal. Add some soft boiled egg whites to include some protein in your congee.

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