Natural Approaches to COVID-19From Dr. Andrew WeilAnd Center For Integrative Medicine

Supplements are part of a regimen to boost your immune system.

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Last Tuesday I listened to a live lecture with Dr. Andrew Weil, Dr. Randy Horwitz, Dr. Lise Alschuler and Dr. Esther Sternberg on Integrative Approaches to Covid-19. Let me try to summarize some of the knowledge they shared. The key theme was how to build your own immune system and strengthen your body's nature forces to fight off this deadly virus.

Dr. Andrew Weil 
Dr. Weil introduced the speakers and offered several suggestions of his own:

* Good nutrition, plenty of rest and sleep, and a positive mental state all contribute to building a strong immune system.

* Too much stress lowers your immunity and makes you more vulnerable to disease. One way to lower your stress is to do breathing exercises. He recommends the 4-7-8 breath.
Here's a link on how to perform his famous breathing technique. 

* Dr. Weil also highly recommends laughter. I know, it's hard to laugh during times like this but there are plenty of jokes flying around the internet these days so enjoy them!

Dr. Randy Horwitz
Dr. Horwitz explained a bit about the virus and the mechanisms of infection: 

* Although you can fit 700-1000 Covid-19 viruses across a human hair, it is considered rather large for a virus.  It is moderately highly infectious and virulent. The virus has one goal and that is REPRODUCTION and to take over the world. 

* The Achilles heal of the virus is its envelope. Made up of fats and proteins, it can be dissolved by soap. This is why we are being told to wash our hands with soap and water as it is very effective in destroying the virus.

Pre-Infection Stage
* The best thing to do to reduce the chances of being infected is to limit exposure. So sheltering in place and social distancing is very effective. 

* Maintaining a healthy lifestyle is also key - get plenty of sleep as sleep deprived people are more susceptible to the virus. Good nutrition, lowering stress, and taking selected supplements are also very important (we will talk more about supplements later.)

Viral Infection Stage
Here's what happens during the infection stage:

* The Covid-19 virus sneaks inside your cell and shoots in the virus's blueprint. Each of your cells has its own blueprint of what it is supposed to be replicating but the virus hijacks your cell's factory to copy its blueprint and now has changed the instructions. 

* The virus infects the cells of the upper respiratory system. The hijacked cells of your upper respiratory system releases new virus and destroys the ciliary cells. This is what causes the cough associated with Covid-19. 

* There are several things that can happen from here: One, your strong immune system could stop it or a weakened immune system may not be able to stop it and the virus could enter the lungs, replicate, and lead to pneumonia.

* Once this happens, the immune cells in the lungs become activated and go into overdrive. Fluid fills the alveoli (the little sacs that that line the lungs that allow the exchange of oxygen and carbon dioxide molecules to and from the bloodstream) and this prevents adequate gas exchange. 

* Now all hell is breaking lose. The macrophages in the lungs grab the virus and send out help signals to the body to send cytokines to help. 

* When the cytokines that increase immune activity become too abundant, the immune system goes into overdrive and starts to attack heathy cells. This is called a cytokine storm. The blood vessel walls get leaky and the lungs fill with fluid. Blood clots can also form throughout the body, further reducing blood flow. This leads to decreased oxygen and respiratory failure. 

* There is a fine balance to prevent a cytokine storm without inhibiting viral immunity.

Dr. Lise Alschuler
Dr. Alschuler discussed supplements. Although none of these recommendations are proven with respect to Covid-19, she recommended those with the highest likelihood of benefit and the lowest possible risk.

She discussed the 3 components to prevention. 1. Block viral docking, 2. Inhibit viral replications, and 3. Increase innate immunity.

Prevent Viral Entry and Docking
* The Covid-19 virus gets into human cells by targeting a specific receptor called ACE2 found on certain cells. Certain vitamins and supplements may be able to block ACE2 receptor binding:
    - Astragulus may be helpful in decreasing ACE2 receptor activity.
    - Quercetin binds to ACE2 receptors, taking the space that the virus is targeting.
    - Vitamin D3 reduces ACE2 activation
    - Elderberry inhibits viral attachment in a different corona virus and may do the same thing with Covid-19.

Reducing Viral Replication
    - Zinc reduces viral replication.
    - Quercetin acts as a zinc chelator and helps facilitate bringing zinc into the cells.
    - EGCG, found in green tea, also acts as a zinc chelator.
    - Elderberry inhibits replication of a different corona virus and may do the same thing with Covid-19.

Improving Innate Immunity
    - Vitamin D activates innate immune cells but too much can cause an overactive inflammatory response (or a cytokine storm) and cause a damaging response in the lungs. (Test for 25-hydroxy vitamin D. Deficiency is less than 30 nmol/L. Potential deficiency is between 30 and 50 nmol/L and normal levels are between 50 and 100 nmol/L.)
    - Vitamin C regulates pro-inflammatory cytokines.
    - Curcumin can also help surpress a cytokine storm.
    - Melatonin may reduce lung damage during the viral infection.
    - 7 to 10 servings of vegetables a day provides immunity boosting flavonoids.
    - Other supplements that help boost immunity include garlic, ECGC from green tea, quercetin, and mycelium extract.
    
Dr. Esther Sternberg 
Dr. Sternberg discussed the impact of stress and making your home a healing place.

A certain amount of brain stress is necessary and beneficial for peak performance but excess stress can lead to disease. The stress response strongly effects the immune system and chronic stress increases the frequency of viral infections and accelerates aging.

Reducing Stress
Dr. Sternberg's suggestions on reducing stress:
* Take control as best you can even though we are in a situation where many people feel out of control.   

* Focus on your own expertise and take that stress energy and turn it into something to help others. For example, today, instead of freaking myself out watching the news, I'm spending time sharing this good information with you!

*  Have virtual social gatherings. The other night we had a virtual cocktail hour with some friends that we hadn't seen in a while and it was really fun catching up. And we didn't have to drive across town, clean up the house or dress up. This might become a thing!

* Get a good night's sleep. EVERY speaker discussed this so it's super important. Increased activity helps improve your sleep. Circadian lighting where you expose yourself to bright sun light sometime between 8am and noon and reduce exposure to light in the evening, helps the body produce melatonin and enhances good sleep. 

* Exercise is a great stress reducer. So if it's allowed, get out of the house for a walk or run while remaining socially distanced. I myself dance to zumba tapes.

* Do Mind Body activities such as meditation, yoga, and breath exercises like the 4-7-8 breath Dr. Weil suggested above.

* Maintain a healthy diet. I have over 600 posts of healthy recipes in this blog so you can start here.

* Spiritual activities can greatly help stress. These are not always tied to religion - mine involve plants and gardening and appreciating the beauties of the universe and each other.

I hope this summary helps you understand more about Covid-19 and ways to strengthen your body to help prevent and fight this deadly virus.

Raw Granola - Hearty Breakfast And Convenient Snack. Also, The Health Benefits Of Nuts And Seeds.

Soak nuts for 4 hours, seeds for 2 hours and dates for 30 minutes.

After soaking, rinse nuts and seeds.

Lay out mixture on a Teflex sheet and dehydrate.

Once dehydrated, break up into bite-sized pieces.

Store in air tight containers and refrigerate for freshness.

The Importance of Nuts, Especially in a Raw Food Diet

Studies have shown that people who eat nuts regularly have lower risks of heart disease. Although they are high in calories, they are high in fiber, "good fats", antioxidants and protein. The nuts and seeds used in this recipe are rich in the following important nutrients:

Manganese: Important in the metabolism of carbohydrates and amino acids. Supports bone health, blood sugar balance and energy production.

Copper: Needed in the metabolism of iron, the formation of red blood cells and keeping a healthy immune system.

Magnesium: Plays a key role in the proper functioning of muscles and nerves and supports energy production.

Phosphorus: Key in the formation of bones and teeth, energy production, protein synthesis and muscle contraction.

Thiamin: Required for carbohydrate metabolism and supports the nervous system.

Omega 6 fatty acids: Required for cholesterol metabolism, growth and reproduction.

Besides containing the above listed nutrients, some nuts and seeds also are high in other key nutrients:

English Walnuts: High in omega 3 fatty acids with a good balance of omega 6 fatty acids. Omega 3 is key for proper functioning of all body tissues and is especially needed in fetal development. It reduces inflammation and is important for heart health and brain development.

Pistachio nuts: High in vitamin B6, needed for amino acid metabolism and proper functioning of the nervous and muscular system.

Sunflower seeds: Contain high levels of vitamin E and selenium, both strong antioxidants that work together to protect our cell membranes. Sunflower seeds are also high in vitamin B6, folate, niacin, zinc and iron. Vitamin E, zinc and iron are difficult to get in a raw food diet so sunflower seeds are an important food for raw foodists. Iron is needed for the formation of hemoglobin and transporting oxygen. Zinc supports growth, immunity, sexual development, detoxification and wound healing.

Pumpkin seeds: Also high in iron and zinc, pumpkins seeds are important in a raw food diet.

Flaxseeds: Very high in omega 3 fatty acids.

Tahini or sesame paste: High in calcium, needed for bone and tooth development as well as muscle contraction and nerve transmission. Calcium is also difficult to get in a raw food diet so sesame tahini is an important food for raw foodists.

Hempseeds: Hempseeds are high in omega 3 fatty acids, zinc and iron and are a very important food in a raw food diet.

Raw Granola - A Healthy Snack When You Are On-The-Go

Whether or not you are on a raw food diet, raw granola makes a great snack, especially for the kids. Just throw some in a baggy and drop it in their lunch boxes or take some to work for yourself. Don't get put off by the number of ingredients as each nut and seed offers unique benefits. But if you want to leave out pecans, just use more walnuts or cashews. Or double the sunflower seeds and leave out the pumpkin seeds. Get creative and use the nuts and seeds that you and your family like the best. This recipe was formulated to give a healthy balance of omega 3 and omega 6 fatty acids and provide some of the nutrients that are difficult to get in a raw food vegan diet.

Also check out my Agave Sweetened Vegan "Cooked" Granola recipe.

***

Raw Granola

[makes 8 cups of granola or 16 half cup servings]

1 cup raw English walnuts, (soaked for 4 hours)

1/2 cup raw pistachios, (soaked for 4 hours)

1/2 cup raw pecans, (soaked for 4 hours)

1/2 cup raw cashews, (soaked for 4 hours)

1/4 cup raw sunflower seeds, (soaked for 2 hours)

1/4 cup raw pumpkin seeds, (soaked for 2 hours)

1/4 cup raw wheat germ (do not soak)

1/4 cup raw, shelled hemp seeds (do not soak)

2 tablespoon ground flaxseeds

1/4 cup dried, unsweetened coconut

1/2 cup dried cranberries or raisins

2 medium apples, cored and chopped

5 large medjool dates, pitted (soaked for 30 minutes)

1 tablespoon freshly squeezed lemon juice

2 tablespoons raw tahini

1/2 cup raw agave nectar, or maple syrup

2 teaspoons vanilla extract

1 teaspoon cinnamon

1/2 teaspoon sea salt

To minimize the use of bowls, I usually soak the nuts (walnuts, pistachios, pecans and cashews) for 2 hours and then add the sunflower and pumpkin seeds to the same bowl and soak another 2 hours. After soaking, rinse and drain the nuts and seeds in a strainer. Put them in a food processor and pulse 3 or 4 times until broken up to your liking. You may want to do this in two batches so the nuts and seeds don't get over processed.

Once pulsed, place in a large bowl. Add wheat germ, un-soaked hempseeds and ground flaxseeds to the bowl and combine with the processed nuts and seeds. Stir in coconut and cranberries (or raisins).

Without cleaning the food processor, add chopped apples, soaked dates, lemon juice, tahini, agave nector (or maple syrup), vanilla, cinnamon and salt and process until smooth. Pour into the bowl and stir into the nut mixture until thoroughly combined.

Spread out onto 2 or 3 Teflex sheets and dehydrate for 8 to 12 hours at 115 degrees F. Flip over onto mesh tray, remove Teflex sheets and dehydrate for another 8 to 12 hours or until dry and crisp to your liking. When complete, remove from dehydrator and let cool. When cool, break up into small pieces and store until needed in an air tight container. Refrigerated, it will last for a few weeks. Serve with berries and raw nut milk or juice or just eat by itself for a snack.

Per 1/2 cup serving: 248 calories, 16.1 g fat, 2.6 g saturated fat, 0 mg cholesterol, 5.7 g protein, 24 g carbohydrates, 3.9 g fiber, 1.2 g omega 3 and 6.3 g omega 6 fatty acids.

Dungeness Crab Stuffed Portobello Mushrooms

Crabs are in Season

Crabs are now in season and can make a very special holiday meal. You can toss chunks of crab on a large Caesar salad and serve with champagne (for a simple but elegant meal), or you can try this crab stuffed Portobello mushroom. Dungeness Crabs are low in mercury and are listed as a "best choice" by the Monterey Bay Aquarium Sustainable Seafood Guide. They are a very good source of protein, vitamin B12, zinc, copper and selenium. They are also a source of DHA and EPA, the most beneficial omega 3 fatty acids. They are somewhat high in cholesterol so eat them in moderation.

***

Dungeness Crab Stuffed Portobello Mushrooms

[makes 6 large stuffed Portobello mushrooms]

6 large portobello mushrooms, stems removed

1/4 cup 2% milk, or soymilk

1/2 cup breadcrumbs

1 tablespoon organic butter

1/4 cup minced red onion

1/2 cup minced red bell pepper

1 pound lump dungeness crab meat *

2 tablespoons fresh parsley plus some for topping

1 teaspoon Old Bay seasoning

2 teaspoons baking powder

1 tablespoon Worcestershire sauce

1 organic egg, slightly beaten

6 lemon wedges

* It takes about 3 pounds of crab to get 1 pound of crab meat.

Preheat the oven to 375 degrees.

In a mixing bowl, combine milk and breadcrumbs and set aside. In a small fry pan, heat the butter and saute the onions and bell peppers until tender. Remove from stove and let cool a bit.

With a small spoon, remove the gills of the Portobello mushrooms until they are smooth inside. Place them in an oiled baking dish. Pick through the crab making sure there are no shells. Put the onions, bell peppers, crab meat, parsley, Old Bay seasoning, baking powder, Worcestershire sauce and egg into the bowl with the bread crumbs and milk. Toss gently to combine leaving nice chunks of crab intact. Fill the Portobello mushrooms with the crab mixture. Loosely cover the baking dish with aluminum foil and bake for 35 minutes. Remove from the oven. Top each stuffed Portobello with chopped parsley and serve with a wedge of lemon.

Per stuffed Portobello: 164.3 calories, 3 g fat, 1.3 g saturated fat, 63.7 mg cholesterol, 21.7 g protein, 12.7 g carbohydrates, 2.4 g fiber and 321 mg of omega 3 fatty acid.

Natural Ways to Fight H1N1 or Seasonal Flu - Also, Vegetarian and Non-Vegetarian Recipes to Boost your Immune System

A daily nasal rinse may help prevent proliferation of H1N1 virus.

Fresh ginger root can be used to make tea. Drink lots of fluids.

Herbs that can help boost your immune system.

"Oven fried" oysters contain high quantities of zinc without the fat.

Your Body is Designed to Heal Itself

The CDC has already told you to wash your hands, cough in your sleeve, not to touch your nose, eyes or mouth and to get vaccinated. In addition to these, there are many other things you can do to strengthen your body’s natural defenses. Your body is designed to heal itself but it can only do so with your help. Below I will discuss stress, rest, salt water rinsing, the importance of taking in adequate liquids, vitamins, minerals, herbs and probiotics. I'll share a simple recipe for chicken soup, lemon ginger tea with honey and echinacea and a recipe that boosts your zinc levels.

Stress

Have you ever come down with a cold a few days after a big fight with your spouse or right before a final exam or a make-or-break meeting with a key customer? Stress can lead to a weakened immune system and make you more susceptible to catching a cold or the flu. It may also intensify your cold and flu symptoms. It’s pretty difficult to avoid the stresses in life but how you react to them is under your control and can make all the difference in the world. A lot of stress is self induced so cut yourself some slack this flu season. Try meditating, exercising, thinking positive thoughts, stretching or visualizing yourself on a beach in Hawaii (that’s my favorite).

Rest

Getting enough rest is key to both preventing and fighting the flu. A study published in the Journal of the American Medical Association in 2002 showed that healthy young adults who had only 4 to 6 hours sleep per night got less than half the benefit of a flu vaccine than those who were well rested. This is very important in our current situation where H1N1 is targeting healthy young adults who may think they are protected once they are vaccinated. Bottom line is, get more sleep. If you already have the flu, stay in bed and get as much rest as possible. Going to work or shopping only worsens your symptoms, delays recovery and exposes others to the flu.

Rinse Away the Germs

One of the simplest and most effective things you can do is gargle and rinse your sinuses with warm salt water. This can effectively prevent the proliferation of the flu virus. Gargling a few times a day is simple enough but many of you may be put off by sinus irrigation. Neti pots have been used for centuries and originated in Ayurvedic medical traditions. They look like little tea pots and I must admit I’ve never been excited about using these to pour warm salt water in my nose. But last year I found a very simple device, a well designed plastic bottle that does the same thing. It even comes with pre-measured salt packets. It’s called the NeilMed Sinus Rinse kit, invented by Dr. Mehta. It’s easy to use and it's great for allergies too.

Drink Lots of Fluids

It's important to stay hydrated when you have the flu, especially if you are vomiting or have diarrhea. Juice, herbal tea and broth are best. I avoid caffeinated beverages since they are dehydrating and will stimulate you when you should be at rest. One exception is green tea which contains the immune boosting chemical EGCG. Avoid drinking milk or giving it to your child since dairy is very mucus forming. Avoid alcohol as it is dehydrating and can weaken the immune system.

My favorite tea, especially when I’m congested or have an upset stomach, is fresh ginger tea.

***

Fresh Lemon Ginger Tea with Honey and Echinacea* [makes 4 cups]

2 to 3 inches of fresh ginger, unpeeled, cut in slices

1 heaping tablespoon of dried Echinacea (optional)

4 cups filtered water

2 to 4 tablespoons raw honey

Juice of one lemon

Steep ginger and Echinacea in boiling water for 15 minutes. Add raw honey and the lemon juice. Strain and serve. For an easier version of this, prepare a cup of organic ginger tea (My favorite is from Traditional Medicinals). Add a tablespoon of honey, a wedge of fresh lemon and Echinacea tincture (according to manufacturers directions).

* Ginger is a “warming” herb, controls nausea, and reduces phlegm in the upper respiratory tract. Echinacea is an herb used to build the immune system and reduce the duration of colds and flus. Honey is known to have antibacterial, antiviral and antifungal properties and can help relieve a sore throat. (Children under 1 year of age should avoid honey as it may contain bacterial spores that can cause infant botulism). Lemon juice provides vitamin C, an important antioxidant.

Chicken Soup May Have Medicinal Benefits

Chicken soup, also known as Jewish penicillin, has long been known to treat the common cold. This may be more than folklore. A study conducted at the University of Nebraska Medical Center showed that Chicken soup actually mitigates upper respiratory tract infections by stopping the migration of white cells into the bronchial tubes. See “Chicken Soup Research” . Here’s a very easy chicken soup recipe.

If you eat chicken, please make sure it is truly free range from a local farmer. Industrial farming has led to unthinkable mistreatment of chickens.

***

Easy Chicken Soup [makes 6 servings]

4 free range chicken thighs with bone in, skinned

10 cups filtered water or broth

2 inches fresh un-peeled ginger, sliced (or 2 ginger tea bags)

2 large onions, chopped

4 large celery stalks with tops, chopped

1 teaspoon fresh thyme or 1/2 teaspoon dried

1 bay leaf

3 cloves garlic, minced (1 heaping tablespoon)

6 large carrots, sliced

8 oz pre-washed, organic baby spinach

1 cup fresh parsley, chopped

salt and pepper to taste

1 package home made noodles

Place chicken in water and bring to a boil. Chop garlic and set aside for at least 15 minutes before using to get maximum benefits. Add ginger, onion, celery, thyme and bay leaf. Simmer 45 minutes partially covered. Add the garlic and carrots and simmer an additional 45 minutes, partially covered. Remove bay leaf, pieces of ginger or ginger tea bags. Remove the chicken, take the chicken off the bone, cut in small pieces and return to pot. Add fresh spinach and cook several minutes until it wilts. Turn off the heat and add fresh parsley, and salt and pepper to taste. Serve as is or over cooked noodles. If you can find home made noodles, they can cook right in the same pot with the soup in only a few minutes making this a one-pot meal. Throw them in at the same time as the spinach. If you are going to freeze the soup, do not add the pasta as it will get soggy. If you use dry noodles, cook them separately according to manufacturers directions.

Herbs, Mushrooms and Garlic **

My favorite herbs for building up my immune system before or during the flu are Echinacea and Astragalus. You will often see them together in one capsule. I also use Elderberry syrup to boost my immune system, help with coughs and to fight the flu and colds.

Mushrooms are also known to have many therapeutic effects (See the therapeutic effect mushroom chart). Cortyceps, Reishi, Maitake and Shiitake boost the immune system and have anti-bacterial and anti-viral properties. Cortyceps, Reishi and Maitake also provide lung and respiratory support. Some of my recipes that feature this longevity food are: Barley and Mushrooms and Raw Marinated Mushrooms.

Garlic is also a power food, rich in allicin, a sulfur-containing compound that gives garlic much of its anti-inflammatory, antibacterial and antiviral properties. Allicin is not produced until the garlic is crushed or chopped so wait 15 minutes before eating or cooking to get maximum benefits. Get some raw garlic in your diet by grating it in your salad dressing (see Home Made Balsamic Vinaigrette and Bread Dipping Sauce) or in one of my Pesto Recipes.

**Please note, any herbs noted here to boost the immune system are not recommended if your are taking immunosuppressants used to treat cancer or suppress the immune system following an organ transplant).

Important Vitamins/Minerals for Fighting the Flu – Vitamin A, C, D, E, Selenium and Zinc

Vitamin A

Vitamin A, also known as beta-carotene or retinol, is important for a proper functioning immune system. It helps protect tissues during infections and accelerates recovery time. You can get your daily requirement from one full teaspoon of cod liver oil, about ¼ cup of raw carrots, cooked sweet potatoes or butternut squash or ½ cup of chopped raw kale. Other good sources are liver, pumpkin, turnip and mustard greens, sweet red pepper, dried apricots and cantaloupe. Here are a few recipes that are high in vitamin A: Healthy Mac and Cheese, Carrot, Celery, Apple, Beet, Ginger Cocktail, Spicy Butternut Squash and Red Lentil Soup, and Vegan Pumpkin Soup with Curried Gravenstein Apples.

Vitamin C

An important antioxidant, vitamin C supports a healthy immune system. It’s lost in cooking so it’s important to obtain this vitamin from raw food. You can get your daily requirement from one half a cup of raw red pepper slices, ¾ cup of chopped raw kale, one half of a guava fruit, one medium kiwi, one small papaya, six large strawberries or 1/2 cup of fresh orange juice. So enjoy raw fruit and fruit juices or make a Raw Kale, Corn and Red Bell Pepper Salad.

Vitamin D

Known for its importance in calcium metabolism and bone health, vitamin D deficiency has been linked to a host of other conditions. Recent studies are suggesting that vitamin D is important to the immune system and a deficiency of this vitamin may lead to being more susceptible to colds and flu. The current RDA of 400 to 600 IU but many health care professionals are now recommending 1,000 IU per day or more.

Other than mushrooms, there are no plant sources of this vitamin. (Exciting news on that front shows that mushrooms exposed to ultraviolet B light for 5 minutes may have as much as 3,500 IU of vitamin D! Keep an eye out for mushroom products with high vitamin D content).

You can get 1,000 IU of vitamin D from 2 heaping teaspoons of cod liver oil, a cup of pickled herring, 6 ounces of canned pink salmon, 2 dozen raw Eastern wild oysters. It is also found in fortified orange juice and dairy and non-dairy milk products.

Although vitamin D is manufactured by the body when exposed to direct sunlight, nearly three quarters of U.S. teens and adults are deficient according to findings in the Archives of Internal Medicine. Deficiency is much higher among people of color. This is one of those vitamins where eating food may not be enough and supplements should be considered. When shopping for supplements, remember that D2 is the vegan form of vitamin D and D3 is derived from sheep’s wool.

Vitamin E

Vitamin E is a powerful antioxidant known to protect cell membranes. Studies have suggested it can help fight the flu by boosting the immune system. You can get your daily requirement with 1 cup of Kellogg’s All-Bran Complete wheat flakes or other fortified cereals, 3 tablespoons of vitamin and mineral fortified peanut butter, 5 tablespoons almond butter, 3 tablespoons of sunflower oil, 1 1/3 cups dried sunflower seeds or 1 tablespoon of wheat germ oil. A recipe high in vitamin E is Faux Tuna Fish Salad Stuffed Heirloom Tomato (a raw vegan recipe made with vitamin E rich sunflower seeds and almonds).

Selenium

A major antioxidant, this vitamin protects cell membranes and its bioavailability is enhanced by vitamin E. One study showed that viruses in bodies deficient in selenium could mutate into more damaging forms. But look no further than the Brazil nut to get what you need. One single kernel provides more than 100% of your daily requirements! Get both vitamin E and selenium (and more) in this Blueberry Smoothie recipe. Substitute 1 cup of strawberries for any of the fruits to provide additional vitamin C.

Zinc

This important vitamin supports growth, immunity, detoxification, wound healing and other key body functions. Zinc has long been associated with colds and flus as it helps the body fight viruses and bacteria. It is commonly found in throat lozenges and cold medications. The best source of this vitamin is oysters. A half dozen medium cooked oysters provides 76 mg of zinc or 5 times your daily requirement. If oyster shooters aren’t the first thing you crave when you are sick with the flu, adequate zinc is readily found in a serving of fortified cereals like Kellogg’s All-bran complete wheat flakes or General Mills Multi-grain Cheerios. Or, get some zinc throat lozenges. Here’s a simple oyster recipe just in case you want to get your zinc fix the natural way.

***

Oven Fried Oyster [serves 1 or 2]

1 jar fresh oysters (cut in half if they are too big)

1 egg, lightly beaten

1/3 cup seasoned bread crumbs (more or less)

salt, pepper and garlic powder to taste

Preheat oven to 400 degrees. Clean oysters well. Dip in egg and then in seasoned bread crumbs. Place on a cookie sheet lightly greased with olive oil. Sprinkle with salt, black pepper and garlic powder, to taste, and spray with olive oil Pam. Cook for 20 minutes or until golden brown. Serve with a wedge of lemon or a cocktail sauce made of organic ketchup and horseradish.

Probiotics

Probiotics are the friendly bacteria found in your body’s digestive system. Studies have shown that a healthy gut can help you fight colds, recover quicker and require less antibiotic use. Probiotics are found in yogurt, kiefer, raw saukraut, kombucha (a fermented tea), Rejuvelac (a fermented beverage popular in the raw food community), and in supplements. Try Cantaloupe soup with Goat Kefir for a chilled soup rich in probiotics, vitamin A and vitamin C.

One Last Thing

This may be the hardest thing for some of you to do, but if you have a cold or flu, avoid smoking as this may delay recovery and cause additional respiratory issues. In fact, this might be a good opportunity to quit permanently. CONGRATULATIONS to my cousins Lorraine and Paula who decided to kick the habit this month!