Now that the fall and winter months are here it’s time we talk about your immune systems.

You know, ways to make them strong so you’ll be able to fend off the colds and flu that
happen in the colder months and one way to make it stronger (immune system) is with food.

Yes, a trip to the grocery store to purchase certain foods can help cut your risk of viral
infections by 20 to 30%. And one of the best foods to help you do that is pork.

Pork?
Yes, lean pork chops or tenderloin, both of which are loaded with zinc, a mineral that
destroys germs at their most common point of entry, the tissue lining your nose and throat.
And researchers say that a meal served with pork 2 to 3 times a week can reduce your risk
of catching colds and flu by 25% and if you do become sick, you can recover more quickly
just by adding a few pork dishes to your weekly menus, so with that said, look below,
for a tasty, infection-fighting recipe for Pork Tenderloin.

The Recipe:
Prosciutto-Wrapped Pork Tenderloin!
Ingredients:
4 slices of toasted bread, cut into cubes
1 Tbs. of dried Italian herbs
1 Tbs. of olive oil
1 Tbs. of Dijon mustard
1 1-lb. pork tenderloin, remove the excess fat
6 slices of prosciutto
To make:
Heat oven to 400*F. In a food processor or blender, chop or pulse the bread and herbs
until coarsely chopped. Mix with the oil.
Spread the mustard over the pork; coat with breadcrumbs. Wrap pork with prosciutto.
Transfer to a baking dish; bake until just cooked through, about 20 minutes. Enough for
4 servings.

And here are more tips you can add to your 1 or 2 pork meals a week to make your immune
system even stronger.

a) Move It-
Move your body for a minimum of 20 to 30 mins. a day or risk getting colds and flu
quite easily. Any type of exercise (dancing indoors, gardening, Tai-Chi or riding your
Peloton) turns back the clock on your immune system, helping it fight invading
viruses as vigorously as it did when you were in your teens and twenties.

b) Chew and Chew-
Yes, it’s a strange suggestion but researchers say the very act of chewing (raw vegetables,
fruit with the skin on or even popcorn) can protect against illness. Chewing creates tiny
abrasions in your mouth, and as your immune system repairs them, it produces the white
blood cells that kill viral invaders. Helpful hint: Try and chew a bite of food 25 to 30 times.

c) Eat More-
Mushrooms. Mushrooms supply you with a natural substance called beta-glucans.
They (beta-glucans) impel the immune system to create more IgA, a compound
that acts as the body’s first line of defense against respiratory viruses.
Helpful hint: If you throw away the stems, you may want to stop. Mushroom stems
are 30% higher in the the nutrient than the caps.

d) Eat This Oil-
Another plus for olive oil. Frying up your vegetables in it or dipping your gluten-free
bread in it, increases the activity of T Cells by 55%.

e) Drink Up-
Not tea or wine but cranberry juice. Special compounds in cranberries called polyphenols
activate the gamma delta T cells and their job is to protect mucous membranes in
the nose, lungs and gut. Aim for 2 cups of unsweetened cranberry juice a day and you’ll
increase the activity of immune T cells by 500% in less than 60 days.
Helpful hint: You may find fresh cranberries on sale this time of year, so it’s best you stock
up and make your own healthy version of cranberry juice.
Look for fresh cranberries at stores like Aldi, B.J.’s, Costco, Walmart, Stop N’ Shop,
Kroger, Publix, and Shoprite.

f) Aged Garlic-
Garlic is great for you, in fact it’ll even help build up your immune system to prevent
colds and flu, but thanks to new research, it’s best if you let it sit out for awhile and sprout.
You know, when it looks like it’s starting to grow a new bud. Those buds contain special
compounds that supercharge natural killer (NK) cells.
Helpful hints: Look for black garlic and let it sit on the counter or on the window sill
for 30 to 45 days. And if you’re not a fan of garlic, you can also look into buying garlic
extract (capsules) at the grocery store or pharmacy.

g) A Tip For Broccoli-
If you’re planning on cooking some broccoli (with that pork tenderloin) place it
on a cutting board and chop it into small pieces and leave it alone for 40 to 50 mins.
According to researchers, letting it sit out for a number of mins. activates enzymes
that increase immunity-boosting sulfurophanes in the vegetable.
Not sure if it’ll work for kale, collard greens or cauliflower.

That’s it- your guide to making your immune system a little stronger this upcoming
fall and winter season.

Good Luck and Good Eating.

Sources:
* William Li, M.D. Author of Eat to Beat Disease
* University of North Carolina, Chapel Hill
* Journal Phytomedicine
* Laura Costarelli, Ph. D.
* AllRecipes Magazine
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