KNOW BETTER!
We know that viruses, tiny pathogens that appear to be
impervious to all manner of treatment and attack, cause
colds and flu. The only offense, really, is a good defence.
You can bolster your defences in as little as a month, and
stay healthy all winter long by taking one small step every
day. Here’s the plan (and it doesn’t involve any leeches!).
1. Ain’t no sunshine.
In the winter, we’re exposed to less sunshine – the body’s
main source of vitamin D – so levels of this crucial vitamin
drop dramatically. \”Low levels of vitamin D are associated
with greater incidence of colds and flu, and generally
decreased immunity,\” says Joel Fuhrman, MD, author of Eat
For Health, \”Most people need a supplement ; aim for at
least 2,000 IU a day during winter months.\”
2. Drive the vampires away.
And maybe most colds too: garlic contains allicin, alliin,
and sulfides, compounds that increase immune-system
activity. In one study, volunteers who took garlic
supplements had significantly fewer colds than the placebo
group. Those who did catch colds recovered faster than the
untreated group. Take a daily supplement during cold-and-flu
season, and add garlic during cooking (eat it raw, if you
dare) for maximum protection. For supplements, take 320 mg
of garlic with a minimum of 3.4 percent alliin one to two
times daily.
3. Grab the soap and start scrubbing.
Frequent hand washing can remove germs and dramatically
reduce colds and flu. Keep your hands away from your face,
especially after going to the grocery store or any other
crowded indoor location. Hand-to-mouth and hand-to-nose
contact is the main way people introduce bugs into their
bodies, says Fuhrman.
4. Curl up with a good book
- and a hot-water bottle. Keeping the belly warm is a
traditional Chinese remedy for warding off colds and flu.
While you’re warming your belly, sip a cup of
immune-boosting tea; try one that contains astragalus, an
herb that’s used in Chinese medicine to strengthen the
system and stimulate immunity.
5. Drink responsibly.
Too much alcohol can reduce the ability of white blood cells
to kill germs. When you do drink, choose red wine; it
contains powerful antioxidant compounds that can boost
immunity, and some studies suggest it may even enhance
immunity in small amounts.
6. Eat your broccoli-
it’s high in isothiocynates, antioxidant compounds that help
protect against viruses, says Fuhrman. Other crucifers, such
as cauliflower, Brussels sprouts, and kale, offer the same
protection. Aim for at least five 1-cup servings a week of
crucifers – frozen veggies make prep easier.
7. Get steamy.
A warm-mist humidifier during the winter mouths can help
prevent colds and flu by preventing excess dryness, which
irritates mucous membranes and can make them more
susceptible to infection. To keep other rooms moist, add a
few drops of tea tree oil and eucalyptus to a pot of water
on the stove, bring to a boil, and simmer throughout the
day.
8. Snack Smart.
Chips, cookies, and other junk and processed foods are high
in omega-6 oils, which trigger inflammatory response and
weaken immunity, says Richard Weinstein, DC, author of the
Stress Effect. Much on raw almonds, baked rice cakes with
almond butter, or whole-grain pretzels.
9. Something’s fishy.
Salmon, sardines, and other oily fish are high in
omega-3-fats, which step up immune system activity. They
also help balance excess omega-6 fats. Other good sources of
omega-3 fats include flaxseeds, walnuts, and omega-3 eggs.
Or take a supplement – 250 mg EPA from fish oil morning and
night is best.
10. Gut-level help.
Taking probiotics strengthens the immune system. In two
studies with children, taking lactobacillus and
bifidobacteria decreased the frequency of upper respiratory
tract infections. Take a product that lists the strain name
of the bacteria, such as DDS-1 or NCFM strain, with at least
5 billion of each organism per day.
11. Hands-on relief
. Regular massage may help the immune system work better. In
one study, white blood cell counts in children with leukemia
increased significantly after a months of daily massage. If
you don’t have a regular therapist, search your area for
local massage schools; they often discount-rate massages
from advanced students.
12. Hit the hay.
Too little sleep can leave you open to frequent illness,
says Fuhrman. The reason: our bodies release powerful
immune-enhancing compounds during deep sleep. Ensure sounder
sleep by going to bed at the same time every night, keeping
the room dark and quite, and avoiding caffeine – even tea
and chocolate – in the evening.
13. Mushroom magic.
Mushrooms support the thymus gland’s production of immune
cells, says Weinstein, strengthening resistance to
infection. Shiitake, reishi, and maitake are best, but
eating any mushroom – even button, cremini, or portobello -
will help.
14. Hang out with funny people.
Hearty laughter enhances immunity; even anticipating
cracking up can reduce stress hormones and boost protective
hormones. As an added benefit, it increases circulation and
enhances digestion. Watch a hilarious movie or go to a
comedy club for cold-busting belly laughs.
15. Not so sweet news.
Sugar is an immune-system killer. The amount of sugar in two
cans of soda can reduce the ability of white blood cells to
kill germs by 92 percent, says Carolyn Dean, MD, ND,
coauthor of Solve it with Supplements. Skip the sugar (you
don’t need it, anyway) and get your sweet fix with grapes,
berries, and dried fruit.
16. Chicken soup cure.
The old wives’ tale cure has scientific proof; some studies
have shown that chicken soup contains a number of substances
with anti-inflammatory mechanisms. Spice up your soup with
garlic, cayenne, and turmeric; all have immune-enhancing
properties.
17. Stress less.
Studies shown that chronic stress makes us more susceptible
to illness. High-tension living boosts levels of adrenaline
and cortisol – stress hormones that suppress the immune
system by as much as 38 percent, says Weinstein. Find ways
to ease anxiety: do a brief meditation morning and night,
breathe deeply throughout the day, schedule less.
18. Pick a pepper.
Red, green, and yellow bell peppers are the richest sources
of immune-boosting vitamin C; other good food sources
include strawberries, peaches, papaya, apricots, and
broccoli. Aim for at least two servings a day. And while
studies show vitamin C doesn’t prevent colds, high doses (8
g a day) can shorten the duration. Check with your doctor
before taking a dose that high.
19. Get moving.
Dancing and other forms of exuberant exercise lifts mood,
increases blood flow, and dramatically enhances the body’s
efficiency in removing free radicals, says Fuhrman. Shoot
for 30 minutes of aerobic exercise – try skiing, hiking,
swimming, or dancing – at least four days a week.
20. Decrease the Java.
Too much caffeine jolts the adrenal glands and stimulates
overproduction of cortisol, says Weinstein, eventually
weakening the immune system. However, small amounts of
caffeine can stimulate immunity, according to Chinese
medicine. Green tea boosts immunity because of other
compounds it contains. Sip with lemon and honey to a soothe
sore throat if a cold strikes.
21. Pick some herbs.
Herbalist Susun Weed suggests five to 10 drops of yarrow
tincture daily to boost immunity. And be careful with
echinacea, the common cold-fighting herb; taken on a regular
basis, it can disrupt immune response, says Weed.
22. Munch on almonds.
They’re rich in vitamin E, which enhances the body’s
production of immune cells that destroy bacteria. Other good
sources include sunflower seeds, spinach, turnip greens, and
tomato sauce; have at least a serving a day. For maximum
protection, take a vitamin E supplements; in one study,
people who took 200 IU of vitamin E per day got fewer colds
and upper respiratory ailments.
23. Turn up the volume.
Listening to stimulating music can boost immunity; in one
study, 50 minutes of exhilarating dance music raised
antibody levels in volunteers, and deceased stress hormones.
Even better: making your own music. In another study,
volunteers in an amateur drumming group showed dramatically
enhanced killer cell activity. Invest in some recordings of
upbeat music, and try a local drumming group to boost
immunity during cold winter months.
24. Eat’em raw.
Oyster are the best source of zinc; deficiencies in this
immune-boosting mineral can impair white blood cell activity
and weaken defences. Crab, beef, and beans are also high in
zinc. Or take a daily zinc supplement; look for the
gluconate form, which is thought to be the most effective.
And don’t overdo it; the upper limit for adults is 40 mg,
and high doses can interfere with iron and copper
absorption.
25. Be happy.
A sunny disposition seems to make us sturdier. A recent
study found that people who were negative, moody, nervous,
and easily stressed had a weaker immune response. Write a
daily list of 10 things you’re grateful for to change your
outlook. And smile, even if you don’t mean it. It can boost
your mood fast.
26. Become a tea drinker.
Tea contains L-theanine, a compound that primes the immune
system’s response to bacteria and viruses. In one study,
immune cells from tea drinkers responded five times faster
to germs than the blood cells from coffee drinkers. Stock up
on a variety of teas-try jasmine, Irish breakfast, white
tea, and Darjeeling – for the most flavorful protection.
27. Om time.
Tone your body and boost immunity with yoga. Some asanas
(postures) are especially helpful in gearing up the immune
system. The cobra, fish, bow, bridge, and pigeon postures
stimulates thymus, the locus of the immune system; breath of
fire helps the respiratory tracts; and camel relieves
congestion. If you’re not familiar with these postures, find
a reputable yoga studio (better than a health club) and ask
an experienced teacher for guidance.
28. The big chill.
A brief cold-water shower is thought to improve resistance
to colds and flu during the winter months. This traditional
cure is thought to improve the activity of virus-fighting
compounds in the body, increase disease-fighting antibodies
in the blood, boost blood flow to the organs, and improve
mood. If you’re game, make it a quickie – just a few
minutes; dry off fast and bundle up when you’re done.
29. Brew a potent potion.
Traditional Chinese medicine recognizes several types of
colds and flu, and uses different herbs to address each. For
a \”wind-heat\” cold (characterized by sore throat, runny
nose, cough with mucous, headache, and fever) brew loose
chrysanthemum and peppermint leaves into a tea; strain
sweeten with a little honey, and sip twice a day.
30. A spoonful of sugar.
Or, in this case, honey; it’s natural cough suppressant
that’s been used for hundreds of years. In one study, a
little buckwheat honey before bed worked better at ceasing
coughing than dextromethorphan, the typical cough
suppressant in over-the-counter medicines.

Which ones are your favorites?

All of these are aimed at boosting your immune system.  To learn more about boosting your immune system and much more, check out my new “STOP surviving and and START thriving” Tele-Course starting soon.

Child receiving an oral polio vaccine.

Vaccination is the administration of antigenic material (the
vaccine) to produce immunity to a disease. Vaccines can
prevent or ameliorate the effects of infection by a
pathogen. Vaccination is generally considered to be the most
effective and cost-effective method of preventing infectious
diseases. The material administrated can either be live but
weakened forms of pathogens (bacteria or viruses), killed or
inactivated forms of these pathogens, or purified material
such as proteins. Smallpox was the first disease people
tried to prevent by purposely inoculating themselves with
other types of infections; smallpox inoculation was started
in China or India before 200 BC.[1] In 1718, Lady Mary
Wortley Montagu reported that the Turks had a habit of
deliberately inoculating themselves with fluid taken from
mild cases of smallpox, and that she had inoculated her own
children.[2] Before 1796 when British physician Edward
Jenner tested the possibility of using the cowpox vaccine as
an immunisation for smallpox in humans for the first time,
at least six people had done the same several years earlier:
a person whose identity is unknown, England, (about 1771); a
Mrs. Sevel, Germany (about 1772); a Mr. Jensen, Germany
(about 1770); Benjamin Jesty, England, in 1774; a Mrs.
Rendall, England (about 1782); and Peter Plett, Germany, in
1791.[3]
The word vaccination was first used by Edward Jenner in
1796. Louis Pasteur furthered the concept through his
pioneering work in microbiology. Vaccination (Latin:
vacca—cow) is so named because the first vaccine was
derived from a virus affecting cows—the relatively benign
cowpox virus—which provides a degree of immunity to
smallpox, a contagious and deadly disease. In common speech,
‘vaccination’ and ‘immunization’ generally have the same
colloquial meaning. This distinguishes it from inoculation
which uses unweakened live pathogens, although in common
usage either is used to refer to an immunization. The word
“vaccination” was originally used specifically to describe
the injection of smallpox vaccine.[1][3]
Vaccination efforts have been met with some controversy
since their inception, on ethical, political, medical
safety, religious, and other grounds. In rare cases,
vaccinations can injure people and they may receive
compensation for those injuries. Early success and
compulsion brought widespread acceptance, and mass
vaccination campaigns were undertaken which are credited
with greatly reducing the incidence of many diseases in
numerous geographic regions.

By now, your body is SCREAMING FOR PROTECTION

An easy natural strategy is to form a “virtual” barrier between you and the flying  germs is  Oregano.

Native to Mediterranean regions, oregano has been used for centuries as a pungent, warming spice in cooking and baking, as well as a healing remedy. A valued digestive aid, its consumption enhances digestive digestion and acts as a diuretic.

Oregano (Origanum vulagare), also known as Common Turkish Oregano, European Oregano, and Wild Oregano, is one of the nature’s treasures. The oil is distilled from fresh, handpicked oregano leaves. Medicinally it has a highly deserved reputation as a potent natural remedy, attributed to the over 130 medicinally and nutritionally active compounds that it contains. Chief among these compounds are the phenols, carvacrol and thymol, two compounds that act as exceptionally strong health promoting agents.

Internally, carvacrol and thymol effectively support your body’s immune, digestive and respiratory systems. This action enables oregano to act as a healer and prevent a multitude of conditions that affect these vital body systems.

Carvacrol and thymol are medicinally exceptional with numerous uses including: anti-inflammatory (reduces pain & inflammation), antioxidant (reduces free radical damage), ant plaque (combats plaque), antibacterial (attacks bacteria), fungicidal (destroy fungi), candidicide (destroys Candida), expectorant (loosens phlegm & mucus) and carminative (prevents intestinal gas & cramps).

By incorporating oregano you can add safe, natural antibacterial and antimicrobial properties to shampoo, soap, detergent and household cleansers. This can reduce the potential for spreading colds, flu and disease. According to the Mayo clinic and the CDC (United States Centers for Disease Control and Prevention) “hand washing prevents colds”. Adding Oil of Oregano creates “super hand washing”.

Properly formulated and manufactured oil of oregano products can combat infection and be used without fear of creating the resistant “super bugs”. These resistant bugs result from misuse and over use of other antibacterial products and antibiotics. Oil of oregano is the natural, safe, effective way to promote good health without negative side- effects.

You can buy Oregano oil in any health food store.

To learn more how to strengthen the immune system naturally, you can listen to my Immunity Tele-seminar recordings

http://telehealthsecrets.com/r-imr-im

Chocolate-Dipped Strawberries

Description

Toasted sesame seeds add extra crunch and a tasty surprise to this delicious dessert. Look for large strawberries with stems for the nicest presentation.

Makes 10 (2-piece) servings

Ingredients

1/3 cup almond pieces, finely chopped

2 tablespoons sesame seeds

3 ounces bittersweet chocolate

2 tablespoons fat-free half-and-half

20 large strawberries with stems (about 2 pints), rinsed and dried

Instructions

Heat oven to 275°F. Spread almonds  on a baking sheet and bake until fragrant and lightly browned, about 10 minutes.

While nuts are toasting, place sesame seeds in a small skillet over medium-low heat. Cook, gently shaking pan back and forth, until seeds are golden, about 5 minutes. Allow nuts and seeds to cool, then mix together in a shallow bowl.

Heat chocolate and half-and-half in a small saucepan over medium-low heat, whisking until chocolate is melted, about 3 minutes.

Line a baking pan with waxed paper.

Dip strawberries into chocolate (about three-quarters of the way in), then dip one side into nut and seed mixture, coating well. Place nut side up in baking pan. Refrigerate until chocolate is set, about 15 minutes, and serve.

Nutritional information

90 calories

7 g total fat (2 g sat)

8 g carbohydrate

2 g protein

2 g fiber

0 mg sodium

Happy Valentine’s!

February is also HEART MONTH…If you haven’t registered for my upcoming

 Cardio-Vascular Health & Heart disease Prevention FREE Tele-Seminar, you can do that here.

When people in your close acquaintance are suffering with colds or other infections, Echinacea may be used as a prophylactic.

It stimulates the immune response and has antiviral actions. By taking a good Echinacea tincture in the very early stages of infection, a cold or flu can be nipped in the bud or prevented entirely. This requires listening to your body. The first symptoms are often tautness in the nasal mucous membranes, a scratchy throat and fatigue. Two to 5ml (1/2-1 teaspoon) of Echinacea tincture should be taken every 2 hours for the first day.

 Reduce the dose to 3 times daily and monitor your symptoms. If none appear, discontinue taking it 2-3 times daily for up to 3 weeks, then a break must be taken to rest your immune response.

To check for yourself how your immune system is doing, take my Immunity Self-Test

Depression occurs in 10 to 25 percent of women, twice as much than in men and is known to affect approximately 2.6 million Canadians. Eighty percent of adults are also at risk of suffering from depression in their lifetime. In some case depression can become so severe that a person loses touch with reality and experiences hallucinations. But like other disorders it’s not something you “get over” by your own effort. It needs to be managed and controlled by combing a healthy lifestyle and treatments. http://www.askdoctoranca.com/self-tests/et

If this is how you feel now, there’s a good chance that the person who emerges from hibernation at the end of the winter will be a bigger version than what now exists. Months of heavy food and inactivity will inevitably take its toll on your waist line.

However, during the winter months our bodies seem to crave stodgy food. There’s nothing more appealing than freshly baked muffins, filling the air with sweet cinnamon odors at this time of year…..yummm  

There are several reasons why our eating habits  can change when it’s cold and dark. Now, most people live in centrally heated houses but for our ancestors, the onset of the cold weather was a signal to start laying down an extra layer of fat. In this day and age it’s no longer applicable to take on extra calories to combat the cold. However, it is possible that we are still programmed in some way to do so.

Perhaps more important when it comes to over-eating in wintertime is Seasonal Affective Disorder (SAD). This is a type of depression that occurs in northern climates where day light hours are short in winter. It’s thought to be caused by lack of exposure to sunlight and affects around ½ million people in the UK each year. The symptoms include depression, lethargy, changes in sleeping and eating patterns, an increase in appetite and weight gain.

Recently good evidence has been found to link exposure to bright light with the increased production of a substance called serotonin-the “feel good” substance; Serotonin is a neurotransmitter. It carries signals in the brain that promote feelings of relaxation and happiness. Lack of serotonin is known to be a cause of depression and increased appetite. A lack of serotonin is particularly linked to cravings for sweet and starchy carbohydrate foods which are symptoms often seen in individuals who suffer from SAD.

The treatment for SAD is light therapy. From a nutritional point of view, symptoms can be also alleviated by getting plenty of exercise (particularly outdoors and in the daylight), avoiding foods that are high in sugar and fat, eating complex carbohydrates such as wholegrain cereals, oats, wholemeal bread, rice, pasta, pulse vegetables and jacket potatoes.

One natural way of increasing serotonin in the brain is to take the amino acid tryptophan, from which serotonin is formed in the body. It’s found in high amounts in protein-rich foods such as fish, meat, dairy products, eggs, nuts and wheat germ. Foods that contain pre-formed serotonin and help the uptake of tryptophan are bananas, walnuts and pineapples.

The fact that our bodies seem to crave different types of food in the winter is not necessarily a bad thing. It’s still possible to eat the kinds of stodgy comfort foods that we want without gaining weight. Many of them are naturally high in complex carbohydrates like porridge, jacket potatoes and soups and casseroles made from beans or lentils.

You can also make winter foods healthier by choosing lean cuts of meat or using poultry, adding more vegetables and using less fat, for example, in mashed potato. Stewed fruit can make a comforting hot dessert and make sure you use skimmed or semi-skimmed milk when making the custard. Try to keep your portions fairly small and eat often to keep your blood glucose steady. Make sure your snacks are also rich in carbohydrates like wholegrain toast, bagels, scones and cereal.

Making these small changes and substitutions will make all the difference and allow you to enjoy comfort food all winter without gaining that extra layer!

APPLE BRAN MUFFINS

       ¾ cup                    All-Bran Cereal

       1 cup                    skim milk

       2/3 cup                whole wheat flour Stevia (equivalent to 1/3 cup sugar)

       2 tsp                      baking powder

       ½ tsp                     baking soda

       ¼ tsp                     salt

       1 tsp                      allspice

       ½ tsp                     cloves

       1 ½ cups               oat bran

       2/3 cup                 raisins

1                                                large apple, peeled, cut into ¼-inch cubes

1                                 egg, lightly beaten

2 tsp                       vegetable oil

½ cup                      applesauce  (unsweetened)         

1.       Mix the All-Bran and skim milk in a bowl and let stand for a few minutes.

2.       In a large bowl, mix the flour, sweetener, baking powder, baking soda, salt and spices. Stir in the oat bran, raisins and apple.

3.       In a small bowl, combine the egg, vegetable oil and applesauce. Stir, along with the All-Bran mixture, into the dry ingredients.

4.       Spoon the mixture into an oil-sprayed 12-muffin tray. Bake at 350F for 20 minutes r until lightly browned.

Makes 12 muffins.