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
   

Nasal irrigation:
Although nasal irrigation is an age-old technique used in yogic and Ayurvedic traditions, in the past few years it has come into the western world spotlight. Several studies have shown nasal irrigation to be a safe and effective way to flush away allergens and sinus mucus. For chronic allergy sufferers, it has been shown to significantly reduce the amount of topical steroid used, and is a safe therapy for pregnant women. Neti pots have made their way onto Oprah, NPR, the New York Times and many other news broadcasts… because they work!

How it works:
Our noses and sinuses are lined with a thin layer of mucus, which is one of our body's first lines of defense against disease. Pollen, dirt and other allergens that we breathe in attach to the mucous lining, cleaning the air as it makes its way to our lungs. However, these particles can irritate the mucus membrane and cause allergy symptoms. There are also small hairs in our nose and sinuses that move back and forth pushing the allergen particles trapped on the mucus membrane backwards into the area where our nasal passage meets the throat. Nasal irrigation keeps the mucus layer moist and clean while encouraging the small hairs to move faster, further clearing the nose and sinuses.

How to irrigate your sinuses:
There are several ways to irrigate your sinuses: a neti pot can be found at most health food stores, a water bottle that can be squeezed, or a saline nasal wash that can be found at most drug stores.  Environmentally, I recommend using a reusable neti pot or water bottle and making your own saline solution. Neti pots tend to be the most comfortable to use and can be easily cleaned.

To make saline solution, add a rounded ½ teaspoon of non-iodized salt such as kosher salt to your neti pot or water bottle. (If you use a finely ground salt, use a rounded ¼ teaspoon) Add 8 ounces of warm water and mix until the salt is completely dissolved. If the water is too cold or hot, it may increase congestion and irritate the lining of the nose.

Head position is important to properly wash out the sinuses and not have the saline trickle down the back of your throat. Lean over the sink so you are looking directly into the basin, then rotate your head to one side so that one nostril is directly above the other. Your forehead should remain level with the chin. Gently insert the spout into the upper nostril so that it forms a comfortable seal. Keep your mouth open and raise the handle of the neti pot (or water bottle) so that the solution enters the upper nostril and drains out through the lower. If using a water bottle, gently squeeze the bottle to create a slow flow of saline. If your head is rotated correctly and tilted at the proper angle, you should be able to breathe comfortably through your mouth while the saline flushes the nose and sinuses. If your forehead is higher than the chin, the saline will drain into your mouth, so keep your forehead down to avoid this. When the neti pot is empty, rotate your head down so you are looking into the sink and exhale through both nostrils to clean them of excess mucus and water. When both nostrils are clear, make more saline solution in the neti pot (or water bottle) and repeat the procedure on the other side. After the container is empty, clear the nostrils as before.

Wash the container with soap and water and allow to air dry.

For an instructional video, see the Himalayan Institute. 

Approximately 20 percent of people are affected by allergies. They are caused by an overreaction of the immune system to allergens, which are divided into four main categories: pollens, insects, animal dander and molds. Along with working with your doctor, identifying allergic triggers and avoiding them is the most reliable way to treat seasonal allergies.

At home, the best ways to decrease allergens is to keep a clean house. Dust mites live on the floor, on surfaces as well as in bedding. Regular dusting and vacuuming with a HEPA filter, as well as removal of carpet in the bedroom will greatly reduce dust mites. Encasing mattresses and pillows in allergen-impermeable covers, using finely woven bedding and washing sheets weekly is helpful. Upholstered furniture is more allergenic compared to leather or wood. If pet dander is a trigger, avoid pets with feathers or fur in the home. If you have an indoor pet, keep them out of the bedroom and cover air ducts that lead to the bedroom with filters. Avoid mold allergens by fixing water leaks, reducing indoor humidity to less than 50%, cleaning moldy surfaces with a dilute bleach solution and limiting houseplants. Dehumidifiers can also help with mold problems. An estimated 35 million Americans suffer from pollen allergies, so keeping windows shut and clean can help reduce indoor pollen. HEPA air filters or running the air conditioner and regularly cleaning the filter is very helpful in riding indoor air of allergens.

Consider environments outside of the home as well: classrooms and cars can be prime allergy locations. Keep cars clean and vacuumed; turn on the air conditioner or heater before getting into the car and travel with the windows up. Outdoor air quality is typically better in the morning and in the evening.

There are several options for treating allergies if symptoms persist. Antihistamines and decongestants are the most common medications used for allergies. Though useful, antihistamines can cause drowsiness, and decongestants may actually worsen nose stuffiness if used for more than 3 days. Allergy shots may be helpful for those with severe allergies, but the best treatment is still identifying and avoiding your child’s allergy triggers. Twice daily nasal irrigation with a neti pot or saline rinse has been shown to significantly reduce allergy symptoms. Over the counter Similasan Allergy Eye Relief drops are also helpful for itchy eyes. Dietary changes may be useful: avoiding dairy can thin nasal secretions, and in some children, avoidance of gluten or other foods can decrease hyperactive immune response to allergens. Several herbal medicines have also been studied and shown to help with allergy symptoms.

Many of us would like to partake in regular exercise, but we find that our busy schedules can keep us from making this a realization. The new year is a great time to revisit our exercise goals and take a step in the direction of health. Ideally we should all log at least 30 minutes of exercise daily, but to make exercise sustainable in your life, start small and work up to this. Begin with smaller goals such as 15 minutes 2 days a week for 2 weeks, then increase the days and minutes as you find ways to fit exercise into your life.

Some benefits of regular exercise:

• Exercise improves your mood: physical activity causes chemical changes in your brain, which can make you feel happier, more relaxed and decrease depression.
• Exercise improves your energy: even though it takes energy to exercise, the body works more efficiently when it gets regular exercise, allowing you to have more energy through out the day.
• Exercise increases your immune system: regular exercise can help reduce your chances of getting colds, flus, and other viruses.
• Exercise prevents chronic disease: high blood pressure, high cholesterol, diabetes, osteoporosis, and some cancers can be decreased or avoided by regular exercise.
• Exercise improves your sleep: with physical exertion, you can fall asleep faster and sleep deeper, which gives you more energy through out the day.
• Exercise gets you in shape: burn calories to feel and look great, while getting stronger and fit.
• Exercise keeps you young: increased circulation improves the delivery of nutrients to cells and the removal of toxins. It also helps increase the natural production of collagen, plumping the skin and fighting age lines.

Exercise plans should be personalized to meet the individual goals of the person, and should take into consideration any current or previous injuries, weaknesses and illnesses.

Below are some ideas on ways to increase exercise into your everyday life:

• Wear a pedometer: track your steps and record the number. A reasonable goal to work up to is 10,000 steps a day. Try to increase the number of steps by 500 each week until you reach your goal.
• Yoga: join a class or practice on your own
• Stretching in the morning and evening
• Walk with a dog, with a friend, to the store, to window shop, to social events
• Jogging or running
• Wii Fit: you will be amazed at how sore you can get from a video game
• Take the stairs instead of the elevator
• Park further away from your destination to get a walk in
• Sit ups, push ups, wall sits, squats and lunges at home
• Weight lifting: at a gym or at home
• Play with children and/or pets
• Hiking
• Ride a bike, and consider bike commuting on safe roads
• Swimming: a great work out that is gentle on joints
• Dancing: take a class, dance on your own or with friends
• Water aerobics: great exercise that is easy on joints
• Outdoor activities such as cross country or downhill skiing, snowshoeing, etc
• Exercise while watching a movie or TV

Make an appointment for specific recommendations on reaching your health goals for 2010.

During the winter holiday season, we tend to see more pomegranates since their growing season is between September and February. Pomegranates play a historical role in many cultures: in Hinduism it represents prosperity and fertility; in Christianity the fruit is a symbol of Jesus’ suffering and resurrection; in Greek Orthodox the pomegranate is a Christmas tradition and signifies abundance, prosperity and good luck; in Judaism the pomegranate is a symbol for righteousness, and many scholars believe it to be the forbidden fruit in the Garden of Eden. This dark red seedy fruit is not only festive and fun to eat, but it has some great health benefits as well. Pomegranates are dubbed as a superfood due to the fact that the juice is loaded with nutrients and antioxidants. It has been used for centuries in several systems of medicine including Ayurvedic and traditional Chinese medicine. In western medicine, pomegranates have been of recent interest and are being studied. They have been shown to have antioxidant properties and decrease inflammation, which may help prevent cancer, diabetes, heart disease, obesity, high blood pressure, dental disease and bacterial infections to name a few. These benefits appear to be best when the pomegranate juice is taken compared to extracts or constituents.

When choosing a pomegranate, look for fruit that has bright color and is heavy for its size. To prepare the fruit, cut the crown end off the pomegranate, and lightly score the skin from top to bottom in quarters. Soak the fruit in a bowl of cool water for a minute or two then break sections apart. The seeds will sink to the bottom of the bowl and the rind will float. Discard the rind, collect the seeds and pat dry. 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!

The dirty what?
The Dirty Dozen is a system brought to us by the Environmental Working Group (EWG) to help consumers decide which fruits and vegetables are most important to purchase organic.  They claim that by purchasing the 'dirty dozen' organically instead of conventionally grown, people can decrease the amount of pesticides that they put into their bodies by nearly 80%.

The Dirty Dozen: highest in pesticides
1. Peaches
2. Apples
3. Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes
11. Carrots
12. Pears

The Clean Fifteen: lowest in pesticides
1. Onions
2. Avocados
3. Sweet corn
4. Pineapple
5. Mangoes
6. Asparagus
7. Sweet peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papayas
12. Watermelon
13. Broccoli
14. Tomatoes
15. Sweet potatoes

Know the Dirty Dozen.
Nothing is worse than wishing you could remember things when you are out running errands, so the EWG has created a free iPhone app that has the Dirty Dozen and the Clean Fifteen.  Not into the iPhone?  They also have a PDF that you can download and print with a wallet-sized card to take along with you at foodnews.org.