If you feel like you are constantly getting sick or are noticing that many others around you are coming down with a cold, you might want to think about ways to boost your immune system naturally. Below are some home remedies as well as an immune support breakfast recipe that you may find useful.

Start with the basics:

• Eat a whole foods diet rich in dark fruits and vegetables: they not only provide vitamins and minerals needed for immune function, but also have natural antiviral and antioxidant properties
• Get plenty of sleep: your body heals best while you rest
• Regular exercise: has been shown to boost immune function
• Drink plenty of water: to stay hydrated and thin secretions
• Limit alcohol, caffeine and sugar: as they can hamper immune function
• De-stress: stress significantly decreases immune system function, so find something that allows you to relax and be an outlet for stress

If you need a little extra help:

• Multivitamin: I find that a high-quality multivitamin can go a long way in terms of health maintenance
• Vitamin C: antioxidants can be helpful at the beginning of a cold
• Vitamin D: plays a role in immune function - vitamin D levels should be checked regularly, since they can accumulate in the body
• Echinacea: useful at the first signs of impending cold
• Zinc lozenges: may help slow cold virus progression, but do not use for more than 3 weeks at a time and avoid zinc nasal sprays
• Other natural remedies may be indicated on an individual basis; contact your provider for more information

For an immune-boosting start to your day, try the Bastyr Clinic's Immune Support Breakfast recipe, or make a variation of it:

Ingredients:

• 4 cups rolled grains (adjust as necessary: 2 cups rolled oats and 2 cups other rolled grains; i.e. rye, barley, and/or rolled rice flakes.)
• 2 cups oat bran
• 1/2 cup fresh/dried fruit/seeds
• Raisins, dates, blueberries, etc. (unsulphured only)
• 1 cup sunflower seeds and/or pumpkin seeds (can be ground)
• 1 cup nuts (walnuts, almonds, etc)
• 1 cup soy lecithin granules
• 1 cup ground flax seed
• 1 cup milk thistle seeds (silybum marianum)
• 1/2 cup chia seeds (optional)
• Spices: Try coriander, fennel and/or turmeric. Experiment with ginger, cinnamon and other herbs/spices.)

Directions:

1. Grind flax seeds and milk thistle seeds (available at health food stores) in a coffee grinder or blender
   
2. Combine all ingredients and keep in refrigerator
   
3. Soak desired amount with water, nut milk, rice milk, apple juice or other fluid of your choice for 30 minutes or longer (overnight) before eating
   
4. Enjoy
   

Every few years, coconut oil comes into the spotlight, as it has long been debated whether or not it is a 'healthy' fat. As with most debates in science, there is no definitive answer as to whether it is good or bad, but we can understand why there this question exists. Coconut oil is extracted from ripe coconuts. Below 76 degrees F, coconut oil is a solid, and at temperatures above 76 degrees F, it is a liquid. For comparison, butter is solid up to 90-95 degrees F, at which point it becomes a liquid, and olive oil is a liquid down to around 21 degrees F. The form (liquid vs solid) of oils correlate with the amount of saturated fats within them, so olive oil has less saturated fat than coconut oil and butter. Coconut oil has around 92% saturated fat, which is why it is often said to be unhealthy. Coconut oil can raise both the 'good' HLD and the 'bad' LDL cholesterol levels in our bodies. However, the type of saturated fat found in coconut oil, called Medium Chain Fatty Acid (MCFA), is being studied for health benefits. In recent years, several studies have shown that MCFA increase our body's response to insulin, which may reduce the risk of type 2 diabetes. Other studies show that instead of storing MCFA fats, our bodies are more likely to use the energy, which may be useful in decreasing obesity. Coconut oil is also known to be naturally antibacterial. There is still not enough research to say that the benefits of coconut oil outweigh the risks, but it is also true that there is not enough research to say that the risks outweigh the benefits. As with any type of oil, use in moderation may be the key.

Coconut oil is one of the most flavorful oils, and is a personal favorite of mine for use in baking. Here is a recipe that I have modified to include coconut oil, make gluten-free and dairy-free, and taste even better than the original!

OATMEAL APRICOT COOKIES

Ingredients:

• 2 1/2 cups rolled oats
  
• 1 1/2 cups gluten-free flour (tapioca or rice flour)
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 cup coconut oil, slightly warmed
  
• 1 cup packed organic brown sugar
• 1/2 cup organic granulated sugar
• 2 large eggs
• 2 teaspoons vanilla extract
• 1 1/2 cups roughly chopped dried apricots
• 1 cup slivered almonds or chocolate chips, if desired

Directions:

1. Preheat oven to 350 degrees. In a medium bowl, combine oats, flour, baking powder, and salt; set aside.
   
2. In the bowl of an electric mixer, cream oil and sugars on medium speed until smooth; beat in eggs and vanilla. With mixer on low speed, add oat mixture, and mix until just combined. Stir in apricots and almonds by hand.
   
3. Divide dough and roll into small balls. Place balls 3 to 4 inches apart on baking sheets, then flatten balls to about a 3/4-inch thickness.
   
4. Bake cookies until edges begin to brown, 18 to 25 minutes. Let cool 5 minutes on baking sheet, then transfer to a wire rack to cool completely. Enjoy!

 A healthy breakfast is a great way to start the day, and since mornings can be busy, try this banana pumpkin muffin recipe for 12 tasty muffins that can be baked ahead of time and warmed for a delicious and nutritious start of the day.

This is a my favorite fall variation of my grandmother's banana bread recipe.   

Ingredients:

• 2 Medium Ripe Bananas
• 7 ½ ounces of organic pumpkin (1/2 can)
• 1 cup organic sugar
• 2 organic eggs
• 2 cups flour
• 1 teaspoon baking soda
• Pinch of salt
• ¼ cup dried coconut shavings (if desired)
• ½ cup chocolate chips or raisins (if desired)
• ¼ cup chopped nuts (if desired)
• ¼ cup olive oil or coconut oil
  

Directions:

Place peeled bananas, pumpkin, sugar and eggs in a mixing bowl and blend until smooth.  Sift in flour, soda and salt.  Stir in coconut, chocolate chips, nuts and oil. Spoon into a 12-piece muffin pan (either lightly oiled or muffin wrappers) and bake at 325 for 30-35 minutes until a toothpick inserted into the middle comes out clean.  Enjoy!