Today I'm going to share with you a few recipes and simple foods, herbs and supplements that can help build immunity to fight off or reduce the effects of a viral infection. The bottom line is we all need to nourish ourselves with fresh, whole foods to get the maximum nutrient density in our diet. Plenty of fresh fruits and vegetables will provide necessary antioxidants and vitamins and minerals. We must also reduce or avoid things like sugar, alcohol, caffeine, pesticides and artificial ingredients. These are nutrition bandits that flush vital minerals and vitamins from our bodies such as zinc, magnesium and B vitamins. Getting plenty of rest is also crucial. We repair and regenerate during the night and are better prepared to fight off illness when well-rested.

Some specific foods, herbs, antioxidants and vitamins are particularly helpful to strengthen the immune response. Here is a list:

• Vitamins A, D, and E - these are fat-soluble vitamins (A and E are also antioxidants) that support the immune system. Good food sources include grass-fed butter and pastured eggs (A & D), cod liver oil and seafood (A & D), orange-colored (A) and green (E) leafy vegetables, and in the case of vitamin D, sunshine! This is the time of year when the UV rays are beginning to be adequate for vitamin D production. Exposing your face and hands for just 15 minutes a day goes a long way.
• Vitamin C with bioflavonoids - vitamin C is an antioxidant, and is especially powerful when combined with natural bioflavonoids (make sure a supplement includes those) as it is found in natural foods such as citrus, cherries, tomatoes, peppers, and broccoli
• Selenium - an antioxidant mineral that works with vitamin E, found abundantly in Brazil nuts
• Zinc - another antioxidant mineral, a co-factor with vitamin A, very powerful immune support. Food sources include red meat, oysters, and pumpkin seeds
• Elderberries - herbal immune support either as prevention or during an infection (elderberry syrup recipe below)
• Echinacea - herbal immune support during an acute attack. Take as a tincture or as a tea (boil the root for 20 minutes)
• Astragalus - a root that supports immune response prior to infection. Use as tincture or in tea
• Mushrooms - shiitake, maitake and reishi mushrooms have the most immune-boosting properties. Cook with shiitake and maitake; the woody reishi mushroom can be found as a powder or tea
• Rose hips - these are very high in vitamin C and antioxidants ( easy rose hip jam recipe below)
• Bone broth - nutritious bone broth made from long-simmered beef or chicken bones is very healing and immunity-building. Save your bones and let them simmer for a day or two in the crock pot. Just be sure to add an acidic medium like lemon juice, red wine or vinegar to help break down the minerals in the bones!
• Garlic - contains a compound called allicin that when crushed or chewed helps the body fight off germs. It is especially powerful when consumed raw. I make a honey paste with raw, crushed garlic and cinnamon to help with a cough or bronchial infection.
• Turmeric - contains the immune-modulating chemical compound curcumin, which becomes more bioactive when combined with ginger and black pepper. Cook with the powder or fresh root. 
• Ginger - an anti-microbial and anti-inflammatory root that contains antioxidants, kills germs and combats fever and chills.
• Lots of water with lemon - stay hydrated to flush out pathogens! Lemon helps stimulate mucous membranes and contains vitamin C and antioxidants.

Elderberry Syrup

• 2 oz dried elderberries
• 3 cups filtered water
• 1 tsp cinnamon
• 1-inch piece fresh ginger
• Honey, to taste

Bring all ingredients except honey to a boil, then simmer, covered, for about 45 minutes until the liquid reduces by at least half. Strain into a mason jar and let cool to room temperature. Stir in honey and refrigerate. Take a spoonful several times a day as needed.

Rose Hip Jam

• 2 oz dried rose hips, cut and sifted
• 2 parts filtered water

Soak the dried rose hips in water for several hours until hydrated. Puree in a food processor and refrigerate. You can add in optional things like cinnamon, honey, or lemon juice. Spread on apple slices, crackers, toast, or just eat a spoonful as needed.

Stay calm and healthy everyone, wash your hands, and try to relax!

It's back-to-school time again, and for anyone who has young children with food allergies, like I do, it can be a challenge navigating all the occasions for families to celebrate birthdays and other special events by bringing treats for the class to school. Many kids have food allergies and sensitivities to things like gluten, dairy, nuts, and eggs, and traditional class treats like cupcakes and cookies can be problematic. Many schools are nut-free facilities as well. I prepared this list of easy and healthy treat ideas for my daughter's class to share with other parents. They are free of gluten, dairy, nuts, eggs, corn and soy and are low in sugar.

•  fruit kebabs 
• dark chocolate dipped strawberries
• dark chocolate dipped bananas
• coconut date rolls
• apple slices with sunflower seed butter
• 100% fruit leather
• applesauce cups or fruit squeeze 
• sliced watermelon
• pure fruit popsicles or made with coconut milk
• KIND pressed fruit & seed bars (nut-free)
• “ants on a log” celery with sunflower seed butter & raisins or dried cherries
• dried fruit trail mix cups with pumpkin seeds

Tips for store-bought items: always read labels and look for added sugars and artificial food colorings, which can cause hyperactivity in some children. Happy celebrating!