Mediterranean Quinoa Salad

RECIPE BY STAFF WRITER

Enjoy on its own, pair with baked salmon or grilled chicken, this recipe is one you’ll love. Heart-healthy quinoa, fresh veggies, olives, feta – yes, please!

YIELDS:

4 servings

INGREDIENTS:

Salad:

2 cups cooked and cooled quinoa

1 cup cherry tomatoes (halved)

1 cup artichoke hearts (quartered)

1 cup kalamata olives (halved)

½ cup sliced onion

¼ cup fresh parsley

6oz feta cheese

Dressing:

¼ cup olive oil

3 tablespoons red wine vinegar

1 tablespoon lemon juice

1 teaspoon minced garlic

Salt & black pepper to taste

INSTRUCTIONS:

1. Add all the salad ingredients into a large mixing bowl.

2. Add the dressing ingredients to a blender and blend until well combined.

3. Pour the dressing over the salad and mix.

4. Serve and enjoy.

A NETWORK WITHIN OUR BODIES THAT PROTECTS US FROM VIRUSES, BACTERIA, AND HARMFUL INVADERS. FROM THE COMMON COLD TO THE COVID-19 PANDEMIC, WE OWE GRATITUDE TO THIS OPERATION FOR ITS CONTINUOUS SUPPORT AND PROTECTION. IT'S A SYSTEM THAT KEEPS US ALIVE AND THRIVING; IT'S THE IMMUNE SYSTEM.

WHAT IS THE IMMUNE SYSTEM?

The immune system is a complex network of cells, tissues, and organs that work together to defend the body against damaging intruders, such as viruses, bacteria, and other pathogens. Its primary function is to identify and destroy foreign substances that enter the body and prevent them from causing harm.

The System Breakdown

The immune system has two main components:

• The Innate Immune System

The innate immune system provides the first line of defence against pathogens, using physical barriers such as skin, mucous membranes, various cells, and proteins to quickly identify and destroy invaders.

• The Adaptive Immune System

The adaptive immune system is a more specific and targeted defence system, activated when the innate immune system cannot eliminate an invader. The adaptive immune system can recognize and target specific pathogens, producing antibodies specific to each invader.

How It Works

The immune system is an incredibly complex and dynamic system, with many different types of cells and processes working together to protect the body. When the immune system is working properly, it can quickly identify and destroy harmful invaders, preventing them from causing serious harm to the body. Here's an overview of how the magic happens:

1. Recognition - When a pathogen enters the body, the immune system first recognizes it as foreign.

2. Activation - The immune system then activates a response to the invader, either through the innate or adaptive immune system.

3. Attack - The activated immune cells, such as white blood cells, attack and destroy the invading pathogen.

4. Memory - After the pathogen is eliminated, the immune system "remembers" it, creating antibodies specific to that pathogen, which can provide future protection against that particular pathogen.

A Weakened Immune System

When the immune system is weak or compromised, it may be unable to effectively fight off infections and diseases, leaving the body vulnerable to illness. This means that the body's immune response is not functioning optimally, which can lead to a higher risk of infections, illness, and disease.

Many factors can contribute to a weak immune system, including:

• Age - Our immune system may weaken as we age, making us more vulnerable to infections and illnesses.

• Genetics - Certain genetic conditions can weaken the immune system and increase the risk of infections and autoimmune diseases.

• Poor diet - A diet lacking essential nutrients can weaken the immune system, making it harder for the body to fight infections.

• Lack of sleep - Sleep is essential for a healthy immune system. Chronic sleep deprivation can weaken the immune response and increase the risk of infections.

• Chronic stress - Long-term stress can weaken the immune system, making it more difficult for the body to fight infections and illnesses.

• Certain medications - Certain medications, such as immunosuppressants used to treat autoimmune diseases or to prevent rejection of transplanted organs, can weaken the immune system.

If you have a weak immune system, it's essential to take steps to protect yourself from infections and illnesses.

Protecting Your Immune System

There are several steps you can take to protect and strengthen your immune system:

1. Maintain a healthy diet - Eating a healthy and balanced diet with plenty of fruits and vegetables can give your body the essential nutrients and vitamins to support a strong immune system.

2. Get enough sleep - Getting enough sleep is essential for a healthy immune system. Aim for 7-8 hours of sleep per night.

3. Exercise regularly - Regular exercise can help improve the function of the immune system and reduce the risk of chronic diseases.

4. Manage stress - Chronic stress can weaken the immune system, so it's crucial to find ways to manage stress through techniques such as meditation, deep breathing, or yoga.

5. Practice good hygiene - Washing your hands regularly and avoiding contact with sick individuals can help prevent the spread of infections.

6. Avoid smoking and excessive alcohol consumption - Smoking and excessive alcohol consumption can weaken the immune system and increase the risk of infections and chronic diseases.

7. Stay up-to-date on vaccinations - Vaccines are an effective way to protect yourself from infections and boost your immune system.

8. Consider supplements - Some supplements, such as vitamin D and probiotics, may help boost the immune system.

Remember, while these steps can help support a healthy immune system, getting sick is still possible. If you do get sick, it's important to stay home, rest, and follow the advice of your healthcare provider to help prevent the spread of illness.