Although Co-Vid-19 and the variants get all of the media attention, let’s not forget
that we’re still in the middle of cold and flu season.

Researchers say that 70% of us will encounter nasty cold and flu viruses over
the next 2 months and the good news: You can easily lower your odds of getting
sick this winter by following the tips listed below.

a) Eat This Breakfast-
You may love your pancakes or waffles or oatmeal or even turkey bacon and eggs,
but if you want to go through the next 2 months without catching anything, eat fruit.
Eating breakfast gives you some protection against viruses, but increase that protection
by eating berries, citrus and kiwi. The pigments that give those fruits their color will reduce
your odds of getting sick by a whopping 75%.
Side note: A teacher who used to get 1 to 4 colds a year was told to eat more kiwi, starting
a month before school started and since taking up this practice she has gone years without
catching one, and another benefit from all of those kiwi: the dark circles under her eyes
disappeared.
Look for kiwi at stores like Trader’s Joe, Aldi, Walmart or B.J.s as they can get quite expensive.
Another tip: Go to a site like Misfit or Thrive markets and see if you can score a deal on kiwi there.

b) Eat and Drink Oil-
More specifically, Coconut oil. Adding a Tbs. or two to your coffee (make it bulletproof)
or your smoothie or veggie stir-fry and you’ll reduce your odds of catching a cold by 35%.
Coconut oil contains lauric acid, a healthy fat that destroys germs on contact.

c) Go Nuts-
And Seeds. It just means eat some nuts and seeds during the winter months. Nuts
and seeds help you fight off 40% of the germs that try to sneak into your respiratory
system. Walnuts, almonds, cashews, pumpkin and sunflower seeds are rich in
magnesium, manganese and omega-3 fats, a nutrient trio that prods your immune
system to make more germ-killing antibodies.
Eat about 3 cups of seeds and nuts weekly to reap the benefits.

d) Spice is Life-
If you’re only using salt and pepper to season your foods, this is a big mistake.
Start using star anise, cinnamon, turmeric, cayenne pepper, thyme, rosemary,
cilantro, rosemary, basil, parsley, etc. Eating these spices and herbs with some
onions and garlic each day and you’ll cut your risk of getting sick by 33%.
Aromatic oils in these spices and herbs heal and strengthen the mucus
membranes in your sinuses, helping to block out germs, including cold and
flu viruses.
Add some spices and herbs to sauces, stews, meat, egg and stir-fries.
As for cinnamon, cloves, star anise, nutmeg and ginger, add them to
hot cereal, (millet) tea, coffee, smoothies, bowls of fruit or baked goods.
One last tip: Researchers have studied all of the herbs and spices to see which
ones will fight off colds and flu, and to their surprise-Oregano came out on top.


e) Mushrooms Please-
We’re not talking about white button or Portobellos, the mushrooms that’ll keep
you hale and hearty during the winter months is called Reishi mushrooms.
Take this mushroom in supplement form and you could reduce your odds of
catching a cold by 50%.
Look for Life Extension Reishi Extract, online at LEF.com/ww
Check with your doctor before taking any type of supplement.

f) Eat Chicken-
Another reason to eat more of this low-cost poultry: It helps attack the invading
germs quickly and aggressively. Poultry is loaded with amino acids and zinc,
nutrients critical for virus-fighting immune cells and keeping them energized.

g) Listen To Mom-
Or Grandma and wash your hands. Cold viruses are almost everywhere this time of
year and if you touch the surface where they are, you’ll rub your eyes, mouth and nose
and then you’re suffering from a sore throat, the sniffles and chills.
So, scrub your hands as soon as you get home from outings and before eating.

h) Just Say No To-
Sugar. According to the world-famous Doctor Oz, eating more sugar especially during
the winter months, beats up the immune system and weakens it.
If you must have something sweet, use a little dark honey, fruit (and their juices) or even
a little “real” maple syrup.

i) The Slow-Cooker Dish From Mexico-
The recipe: Mole Poblano De Pollo!
Translation: Chicken with thick chili sauce.
Ingredients:
3 Tbs. of oil (coconut or olive)
6 bone-in chicken pieces, thighs, legs and breasts
1 onion, diced
1 green bell pepper, diced
1 jalapeno pepper, seeded and chopped
1/3 cup of chopped almonds
3 cloves of garlic, smashed
2 Tbs. of chili powder
1 tsp. of peeled fresh ginger
1/2 tsp. of dried thyme
1/4 of ground anise
1/4 tsp. of ground cinnamon
1 can of tomatoes, (26 or 28 oz.)
1 cup of chicken broth, (more if needed)
3 Tbs. of almond or peanut butter
1 tsp. of oregano
1 tsp. salt
1/2 tsp. of black pepper
1/2 tsp. of turmeric
2 oz. of semi-sweet chocolate, chopped
3 Tbs. of sesame seeds
To make:
Place the chicken and oil in the slow-cooker, (or crock pot), set it on high and leave for
an hour. Add the onion, bell and jalapeno pepper to the skillet with the oil and stir
fry until softened, or skip this process and throw them into the slow-cooker (at the
1 hour mark). Toss in the seasonings, almond butter, tomatoes and broth.
Cook for 2 to 3 hours on low or until the chicken is tender.
After that, turn off the slow-cooker, add the chocolate, salt, pepper and turmeric
and allow the chocolate to melt. Use a ladle and spoon up some chicken and
sauce and sprinkle each dish with a tiny bit of sesame seeds.
Serve with a slice of dark rye or pumpernickel bread and a salad.
And if you have room for dessert, have a bowl of berries, citrus and kiwi.
Makes 5 to 6 servings.

Sources:
* Stanford University, Research Dept.
* UCLA Immunity Experts
* Penn State College of Medicine
* Taste of Home, Magazine
* Midwest Living, Magazine
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