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Flu Fighter Foods
November 05, 2010
Marilyn and I hope you're benefiting from adding healthier foods to your diet.

Now that fall is officially here and cold and flu season is upon us.

Today we thought we'd discuss...

Flu Fighter Foods

With no cure for the common cold or flu in sight, your best friend is prevention...particularly diet.

What you eat can actually boost your immune system and help your body ward off illness.

While no one food can protect you from colds and flu, a healthy diet rich in antioxidants can help stave off illness, protecting your cells from the damage caused by free radicals.

First, make sure youíre getting enough calories!

If your intake is too low, your immune system won't function at an optimal level.

A woman eating less than 1,300 calories per day will be more vulnerable to colds and flu, so make sure youíre eating enough.

Get your cruciferous veggies: broccoli, cabbage and Brussel sprouts are all rich in antioxidants and can help you stay healthy.

Cook these with garlic and enjoy with a glass of red wine, for an extra antioxidant boost.

Snack on Nuts.

Almonds and sunflower seeds are rich in vitamin-E.

Research has indicated that vitamin-E may help reduce the number and duration of common colds.

Brazil nuts are rich in selenium which, according to a study published in the Archives of Internal Medicine, may help protect you from respiratory infection.

Researchers have concluded that a lack of selenium can hamper the bodyís ability to fight off disease, so add more Brazil nuts to your diet.

Eat yogurt, particularly the kind containing live cultures of "healthy" bacteria.

To get the full benefits, we recommend eating one probiotic-rich yogurt every day.

Specific probiotics work together to help your immune system in the digestive track.

Sip green tea: it may be a key flu-fighter, according to research.

Green tea was found to stimulate T-cells that boost the immunity system. Green tea supplements are available in pill form.

Open a can of tomato soup: a study published in the American Journal of Clinical Nutrition found that the lycopene in tomatoes acts as an antioxidant, boosting your immune system.

We've said this before, spice it up!

Chili pepper contains capsaicin, the compound that makes the peppers hot, which may improve immune status, according to Korean researchers.

Tip: a bowl of spicy tomato soup covers two nutrients at once!

Get your fats.

A low-fat diet will keep both your heart and your immune system healthy.

But donít cut out all fats: omega-3 and omega-6 fatty acids are powerful immune system allies.

You can get them in fatty fish like salmon and sardines.

Other sources of these essential fatty acids include flaxseed, safflower oil, and eggs.

And, here's a nice recipe Marilyn and I would like to share with you;

Chicken Avocado Tortilla Soup

Soup's on!

Now that fall is officially here, this Mexican-style soup will surely become a go-to meal in your home.

It's easy since the chicken cooks right in the broth.

Once it's done, top each bowl with tortilla strips, cilantro and freshly chopped avocados.

Avocado & Chicken Soup with Tortillas

Serves: 4

Prep: 4 min.

Cook: 16 min.

Total: 20 min.


* 5 c. low-sodium chicken broth

* 5 white corn tortillas (6"), sliced into 1/4" strips

* 12 oz. boneless, skinless chicken breast, thinly sliced crosswise

* 1/2 canned chipotle chile pepper, sliced, or 2 Tbs. hot salsa

* 3/4 c. halved grape tomatoes

* 1 c. chopped avocado

* 1/4 c. fresh cilantro leaves


1. In a large, heavy saucepan, bring the broth to a boil, covered over high heat.

2. Meanwhile, scatter the tortilla strips on a toaster oven tray.

Toast, turning the strips occasionally, until golden-brown in spots, about 5 minutes.

Remove the tray from toaster oven and set the tortilla strips aside.

3. When the broth boils, add the chicken, chile pepper and tomatoes, return to a boil.

Remove from the heat.

Divide the tortilla strips, avocado, and cilantro leaves evenly among 4 bowls, mounding them in the center.

Ladle the soup into bowls.

Nutritional Facts:

per serving

Calories 282.2 Cal.

Fat 9.3 g.

Saturated Fat 1.7 g.

Cholesterol 49.3 mg.

Sodium 153.3 mg.

Carbohydrates 23.7 g.

Total Sugars 1.4 g.

Dietary Fiber 4.7 g.

Protein 28.7 g.

Sadly, that's all the time we have for today.

We hope you enjoy this recipe and found some value in this Newsletter!

Until next time, we want you to,

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