Welcome to cold and flu season! Every year, there seems to be some new germ to worry about – One that defies our traditional preventative remedies. It’s downright scary and we feel helpless. What can we do? Our immune function should always be a health priority. It’s our best and only defense against the common cold, flu and other potentially deadly diseases. We know that our regular habits are important: Sleeping enough, eating a variety of nutrients, exercising and avoiding emotional stressors. But sometimes, we cannot follow all of those good routines. And even when we do, it isn’t always enough.

The information about supplements is daunting. There are so many pros and cons. It can be overwhelming and confusing. Here are some things that I have tried that appear to be on the safe side. Most can be found in the vitamin aisle at your pharmacy and can also be enjoyed as teas.
Elderberry: Some studies show that elderberry offers significant protection against respiratory viral infections. For prevention, a few drops (or about 1/2 teaspoon of liquid extract) once or twice a day is recommended. When you feel something coming on or get sick, take 1 teaspoon of extract 2-4 times a day. Luckily for me, my stepson grows elderberry and makes a nice tincture. It’s taste is somewhat bitter, but it grows on you.

Green tea: Drinking green tea regularly can help strengthen immunity. It contains antioxidant compounds that can prevent damage to the immune system. In addition, green tea stimulates the liver to secrete interferon, an immune compound that helps fight infection. To reap the most benefit, drink 2-3 cups daily.

Echinacea: My friend Connie runs a daycare and preschool program and swears by this one. Some studies question its value, while hundreds of others support echinacea as effective in preventing and treating colds and the flu. Echinacea stimulates infection-fighting cells and increases the production of other helpful things, like interferon. Echinacea works best when taken frequently at the exposure to infection: 1 to 2 capsules (300 to 400 mg each) every few hours for the first 24 to 48 hours, followed by the same dosage 3-4 times daily for three days or until symptoms disappear, if you do catch it.

American Ginseng: Recent research shows that American ginseng root helps prevent upper respiratory infections when taken for several months. In Traditional Chinese Medicine, ginseng has been used for memory improvement and to strengthen immunity, but not during actual illness. Because products vary in potency, follow directions on the bottle. 

Certain foods have also become popular in boosting the immune system: Garlic, onions and some mushrooms are pretty easily incorporated into our diet. I recently learned of another herb called Astragalus. The root is used to make medicine used for many conditions. At this point, there isn’t enough scientific evidence to definitely determine whether or not it is effective.

Astragalus is used for the common cold, upper respiratory infections, allergies, fibromyalgia, anemia, HIV/AIDS, and to strengthen and regulate the immune system. It is also used for chronic fatigue syndrome (CFS), kidney disease, diabetes, and high blood pressure. It is used orally for treating breast cancer, cervical cancer, and lung cancer. Astragalus is sometimes applied to the skin to increase blood flow to the area and to speed wound healing.

There are several different species of astragalus and some have been linked to livestock poisonings. However, these species of astragalus are usually not found in dietary supplements used by humans. Look for supplements that contain Astragalus membranaceus.

While the jury is still out on treating diseases with it, Astragalus does seem to stimulate and increase the immune system. This is what it looks like when the root is sliced up. It can also be found in tea form.

  
Here’s a recipe using Astragalus and immune boosting garlic, onions and mushrooms. It sounds tasty and I might try it, if I can find astragalus. Otherwise, I’ll just increase the ginger root.

(Makes 6 servings)

•  1 ounce dried astragalus root slices
•  1⁄2-inch piece fresh gingerroot, slivered
•  1⁄4 cup brown basmati rice
•  8 cups vegetable or chicken stock
• 1⁄2 cup onion, chopped
•  1 cup winter squash, chopped
• 1 cup shiitake or maitake mushrooms, sliced
• 2 tablespoons extra virgin olive oil
• 1 cup corn, fresh or frozen
•  2 tablespoons light miso, or to taste
• 8 medium cloves garlic, minced
•  1⁄4 cup fresh parsley, minced

1. Simmer astragalus, ginger, rice and stock in a heavy covered pot for 1 hour.
2. Sauté onion, squash and mushrooms in olive oil for 5 minutes, or until vegetables soften.
3. Add sautéed vegetable mixture to the soup pot, cover and simmer 30 minutes. Add corn; simmer an additional 10 minutes. Remove astragalus.
4. Dilute miso in a small amount of hot broth and add to soup. Thin soup with additional broth if desired and add more miso to taste.

5. Add garlic and parsley, let stand for 5 minutes and serve.

Enjoy and stay healthy!

  

When my late friend Byron bought his first car at the age of 16, his Portuguese grandmother hid a string of garlic under the driver’s seat to keep him safe. Needless to say, it wasn’t hidden for long – The smell gave it away! 

When King Tut’s tomb was excavated, there were bulbs of garlic found scattered in every room. During World War 1, the Russian army used garlic to treat wounds suffered by soldiers on the Front Line. The discovery of penicillin in 1928 had mostly replaced medicinal use of garlic at home, but the war depleted most of the antibiotics, so garlic again became the antibiotic of choice. Army doctors relied so heavily on garlic that it became known as the “Russian Penicillin”. 
Today, garlic is used by herbalists for a wide variety of illnesses including high cholesterol, high blood pressure, colds, flu, coughs, bronchitis, fever and ringworm. It has also shown some effectiveness in treating and liver, gallbladder, and digestive problems. Several scientific papers have been published in the last two years which strongly suggest that garlic is likely helpful in preventing heart disease and cancer. 

At your local pharmacy, there are several products made from garlic. Be wary of ones that advertise being odorless. The chemical allicin is what causes garlic to smell and it is also what makes it effective. Look for garlic products that are enteric coated: This results in it being digested in the intestines instead of being rendered useless by stomach acid.

Personally, I prefer to eat my garlic fresh. The odor is not repulsive to me and I love the flavor. Sometimes I roast it in the oven. If you can’t handle eating it by the clove, this softens it so that it’s spreadable – Delicious mixed with a little butter and spread on Italian bread! I like to add a few Italian herbs and a little Parmesan cheese, too. And whenever I make soup, I start by sautéing minced garlic in olive oil. Then I add onions and celery. The smell alone makes me swoon….

Garlic is awesome when used to infuse olive oil: Add a little crushed cayenne pepper and try dipping your crusty bread in it. Or, garlic infuses vinegar nicely, too, for salad dressing.

(Caution: Olive oil infused with fresh, raw garlic should not be left at room temperature due to the possibility of botulism. Garlic infused vinegar, on the other hand, is safe because the high acidic level of vinegar prevents botulinum bacteria from developing. And it looks pretty on the counter!)

Here are some vegetables I roasted the other day. I added a few cloves of garlic to the cookie sheet and it was a really nice compliment to the asparagus! I don’t know about keeping evil spirits away, but it sure did taste good!! Enjoy! 

  

 

You’ve come a long way, baby. Women of a certain age will remember this slogan. It was a cigarette marketed exclusively to women in the 1970s. We had arrived: Equal rights (more or less) when it came to voting, education, the workplace and pay scales. But there’s always a dark side to progress. With the perks came some less than desirable equalities for women: Increased rates of heart disease, for one. Women were now expected – even pressured – to balance homemaking, children and career. Domestic role expectations for men took a lot longer, but that’s a blog for another day…

So, women, in general, adopted some healthy coping skills, like running and going to the gym. Also some unhealthy habits, like alcohol. It became socially acceptable for women to drink with the boys. As we age, that trend continues. Alcohol consumption by women is growing at an alarming rate. Simultaneously, the glorification of drinking encourages women to indulge. We have the cute, thin professional woman on the label of Skinny Margarita. The shops we like are filled with cute little wooden sign declaring “Wine a little – You’ll feel better.” 

  
And then, there are the studies. Facts that are printed on magazine covers and tee shirts: Daily moderate wine consumption leads to lower mortality rates from cardiovascular disease and cancer, among them. It decreases your bad cholesterol. 

What, exactly, is “daily moderate consumption?” According to the American Heart Association, it’s one to two 4 ounce glasses. If you pour like I do, that’s one glass. 

There is a growing trend among women who drink in the evenings, at home. Older women, who usually belong to a group shown to drink less, are part of this trend. We might have a glass of wine or a cocktail to unwind, while making dinner. Another glass accompanies dinner, or maybe two. We deserve a glass of wine to relax after a day’s work, preparing a meal, cleaning up, right? That, my friends, is an entire bottle. So much for 4 to 8 ounces…
Somehow, we know the evils of cigarette smoking, saturated fat and sun tanning. But we’ve been lulled into a warm, fuzzy fantasy world when it comes to alcohol. If, like me, you’re over 50, the risks are substantial. We are more likely to take prescription drugs that can be affected by alcohol consumption. Our risk for certain cancers and other diseases is already elevated: Alcohol can contribute to those risks. We spend a lot of money trying to defy nature but alcohol makes our skin look older, not to mention taxing major organs like the liver. But then, even Weight Watchers seems to send the message that it’s okay:
  
Women metabolize alcohol differently than men. This has not garnered a lot of attention. Differences in body chemistry means women are more vulnerable to alcohol’s damaging effects. Women also become legally intoxicated more quickly.
 

I don’t mean to be a complete buzz killer. Unless you cannot control your drinking, have DUIs, have a family history of alcoholism or other alcohol-related problems, a glass of wine every day is probably fine – maybe even beneficial. And I’ll be the last person to put a damper on having a wild time with the girls on a weekend away! BUT, I think it’s important to know all the facts, or at least weigh them against the cute little sayings and attractive designer cocktails. There are, after all, many ways to lower your chances of heart disease – Like eating a healthy diet and getting some exercise! 

There are times when living our best life includes having a few drinks. There are times when having a few drinks prevents us from living our best life. You decide!

 

I’m always fascinated by the bees on display at our local agricultural fairs. You know the ones – The honeycomb is placed between two sheets of plexiglass so you can watch the bees work. We always try to find the Queen. Sometimes there are samples of honey to taste, as well as jars of honey and honeycomb candles for sale.

Honey has a long history and quite a resume! Ancient Egyptians made offerings of honey to the gods and used it as embalming fluid. Use of honey has been documented in early Greek, Roman and Islamic texts. Honey’s healing qualities were the subject of ancient philosophers and scientists, including Aristotle. 

Today, honey is credited with treating the common cold, healing burns and relieving allergies. But are the claims supported by scientific evidence? After much reading, the answer remains unclear. I did learn about Manuka honey, produced in New Zealand by bees that pollinate the native manuka bush. Recent findings point to the possibility that manuka honey helps in the prevention radiation-induced skin damage in breast cancer patients. 

But I digress. Some studies have found that regular honey coats the throat and suppresses coughing. In the laboratory, honey has been shown to hamper the growth of foodborne pathogens, like E. coli and salmonella. And it fights certain bacteria, including Staph, which are fairly common in hospitals and doctors’ offices.

One spring, I was desperate to relieve my allergies. I tried taking a little local honey every day with no improvement.(Although it tasted really good!) Most of us are sensitive to wind borne pollens like grass and ragweed that are not carried by bees and, therefore, not used in making honey. Even if there were allergens in honey, it would be broken down by stomach acid and would not result in an immunological response.

Nutritionally, a tablespoon of honey contains about 64 calories. Some people use it as a source of instant energy. In comparison, a tablespoon of white sugar has about 16 calories. Here’s how it is analyzed. Please note the amounts in the yellow charts – the values are for one cup of honey!   

          

 
So, is it worth it? It’s largely a matter of personal taste, I think. I like the way it sweetens certain herbal teas. It does feel nice on a sore throat. But most of the health claims appear to be unfounded or based on individual results instead of medical study. Nutritionally, it’s just not worth the carbs to get such small amounts of vitamins and minerals.

It’s worth noting that honey should never be given to children less than a year old because it can lead to Botulism. 

That being said, sometimes pairing foods together can enhance something that is good for us. For example, I’m not crazy about bananas. But I try to eat them anyway on because of the nutritional benefits. Here’s an interesting recipe that will let you enjoy the taste of honey while making bananas more palatable.

Fried Honey Bananas

• 2 bananas, peeled and sliced
• 1 tablespoon olive oil 
• 2 tablespoons honey
• Cinnamon (to taste)

1. Drizzle oil and honey in a skillet or frying pan over medium heat.
2. Using a wooden spoon, mix well.
3. Add banana slices and cook for up to 2 minutes on each side.
4. Remove pan from heat. 
5. Sprinkle with cinnamon.

(I think this would be delicious with a scoop of vanilla ice cream or as a pancake topping….But, oh, the calories!!!)

   

Being flawless is over rated. I should know. I excel at being deficient in almost everything I do. I wouldn’t have it any other way. Surprised?

Who among us gets to be the very best at something? Sure – we all know somebody who is at the top of their field or someone who does something better than the rest of us. We’ve all probably got a trophy or a ribbon among our keepsakes. But perfect? Nah.

Yet, there are times when we miss out on great things because we fear not being impeccable. For example: There is no place I’d rather be than at the beach. I love being in the ocean, playing in the surf, walking along the shore, collecting seashells. That means facing every woman’s worst fear on a daily basis in the summer – Yes, I put on a bathing suit. It ain’t pretty.

But, do you know what’s far uglier? Regret. If summer ended and I had not been in the ocean, my heart would be heavy. To think of the memories that I’d have missed with the grandkids and with my friends – that would be a real loss. So, I suck it up and allow myself to be imperfect. Surrounded by other less than ideal bodies, who cares? (Even the ones who are close to perfect don’t believe it!) I wouldn’t trade my time at the beach for anything!

I cannot imagine being an old woman looking back on my life to see all of the things I wished I had tried but did not, because I feared not being good at it. Every day, I celebrate my imperfection! I jokingly say that I sing in the church choir because it’s the only place I can sing publicly and not be asked to leave. When I practice my fiddle, the cat cries. For every decent photo that I share, there are at least ten that are deleted. My manuscript? Let’s just say the publishers are not exactly fighting over it. Yet…. I continue to practice. I take more pictures. I write more stories. And I sing – every. single. day. All of these things bring me such great joy.

What are you missing out on because of fear? Dancing? I think that’s a big one, especially for the guys. Karaoke? Swimming?

When I am breathing my last, it’s not the things I did that I’ll regret – It’s the things I didn’t do. I fill my life with as much as time allows. Every day is a great big wonderful imperfect adventure! I wouldn’t have it any other way.

See you at the beach this summer?

January 19, 2016

  
One of the most common bad habits is one that I somehow escaped. I am not big on sweets. But sugar is hiding in lots of places where we wouldn’t expect. So, even if you don’t have a sweet tooth, chances are you’re consuming more sugar than you think.

We all know that a chocolate candy bar has a high sugar content. So do cookies, like Oreos, right? But did you know that your lunchtime soda is as bad – or worse? And how about that glass of juice you you had with breakfast? Yikes! Many of us switched to diet soda and we order our drive-thru coffee with substitutes. Well… That’s a blog for another day (soon!) basically, you’re saving some calories and cutting back drastically on sugar. But, you’re consuming lots of chemicals instead.

Even that cocktail you enjoy could be full of sugar – Especially if you are mixing alcohol with soda!

So, what’s the solution? I am not going to suggest that you abandon your morning latte – I know better!! However, information is power. Just think about it the next time you choose a beverage, whether at a meal or in between. 
I was formerly a Diet Coke fan and drank several every day. A few years ago, I decided to give it up. I always hated drinking water, so I substituted fruit flavored water and diet green tea for a while. Eventually, I made the switch to plain old everyday water. Luckily, we have well water that tastes great at home. Now, my body actually craves water. I never would have believed it.

Here are a few reminders about the dangers of sugar:

1. It overloads your liver, severely taxing the organ and leading to potential liver damage.

2. Sugar tricks your body into gaining weight by affecting your insulin production. It causes you to eat more and you could develop insulin resistance.

3. Eating too much sugar causes symptoms known as metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL (good cholesterol) and increased LDL(bad cholesterol), elevated blood sugar, elevated triglycerides, and high blood pressure.

4. It increases uric acid, a risk factor for heart and kidney disease. 
5. Sugar has been linked to risk factors for certain Cancers.

6. It has NO nutrients, like protein or vitamins. So, sugar is empty calories.

7. It causes tooth decay.

8. Sugar is a leading cause of obesity in adults and children.

9. Consuming causes a dopamine release in your brain so it’s highly addictive.

Here’s what you can do: Vow to replace one of your daily beverages with water. I recommend you try it with a meal. I discovered that I actually enjoy the taste of my food much more without the distraction of soda. Replacing just one beverage a day with water, for one week, will save you a cup-and-a-half of sugar!!!

Cheers!

   
 

January 18, 2016

  
Weekends are great, right? Even though I’m retired, Saturday and Sunday are still the main attraction! That’s when parties are scheduled, eating out with friends is more likely and – in my house – football playoffs happen…Lots of time in front of the television, eating badly. All that healthy eating during the preceding week must balance it out. At least, that’s my story and I’m sticking to it. 

Meanwhile, I have a slight case of Monday morning regret. To remedy that, I’m starting my day with one of the great ideas that I received in response to last week’s blog about breakfast! You guys rock! And maybe a nice big salad for lunch! But best of all, I am oven roasting some of my favorite vegetables! This is something I love to do early on the week because they can be enjoyed as a side dish or in a wrap in the days that follow. My favorites are asparagus, butternut squash, red bell peppers, vidalia or red onions and portobello mushrooms. But you can use almost any veggie – Tomatoes, broccoli, carrots, zucchini…. Easy peasy!
Roasted Vegetables 

Preheat oven to 425.

Prepare veggies – peel squash, remove seeds from peppers, trim ends of asparagus, cut into smaller pieces of desired.

Spray a cookie sheet with PAM or other vegetable spray.
Spread veggies in a single layer. (I try to place them according to cook time. For example, asparagus roasts pretty quickly and doesn’t need to be turned, while butternut squash takes longer and needs to be turned for uniform roasting.

Roast until done.

Optional: You can drizzle with olive oil or sprinkle with Parmesan cheese, minced garlic or other spices. (But I like them just the way they are – roasting brings out the natural flavors and sweetness!)

You’ll have to watch them and experiment the first time. I like to let the peppers and squash char a bit before turning them over — after maybe 15 minutes. And I also spray the tips of the asparagus a little so they don’t dry out. And my bottom wrack roasted faster than the top.
The results are some beautiful and healthy side dishes for the next few days! Mix and match them! Reheat in the microwave. I like to use them in a wrap with a slice of (reduced fat) cheese melted over them. Delicious!!!

Happy, Healthy Monday!!

   
 

January 15, 2016

  

Last night, at our monthly church vestry meeting, we talked about recognizing and encouraging the gifts of others. Often, individuals aren’t aware of their own gifts. Perhaps they know they have a particular strength or skill, but they don’t see it as a gift – something tangible that can be given away. Or, maybe they know they have a certain gift, but hold back out of fear, anxiety or inhibition. 

I think that we have to look inside ourselves first and recognize our own gifts. What might yours be? Is it your faith? It doesn’t necessarily have to be faith in God: It can be faith in yourself or in children or faith in humanity as a whole (one could argue that they are the same thing). Are there ways you demonstrate your faith that opens the same path for others?

 Are you able to heal? I don’t mean to perform medical procedures! Those around us need healing from many different things, including emotional injury. Who among us doesn’t know someone who has suffered a loss? Or someone struggling to overcome regret? Do you have the ability to comfort them? That’s a gift! Have you taken your homemade chicken soup to an ailing friend? That’s a gift, too – a gift of healing! 

I believe that every single one of us has a gift. Some of us have more than one. But we don’t always use them to our greatest potential. Think about your skill or your strength. Can you knit? Can you cook? Do you have a lovely singing voice? Maybe you’ve been told that you’re good with children… Or with the elderly. Now, what can you do with it? How can you share your gift? 

If you’re having trouble answering these questions, then ask yourself this: What’s holding you back?

Here’s an excerpt from an author that I love. It was sent to me as part of an inspirational passage recently, from my friend Jan:

Marianne Williamson wrote, in her first book A Return to Love: 

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory…that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Only after we understand our own gifts, can we start to recognize and encourage gifts in others. 

So, starting today, think about your gift: It was meant to be shared! Not only will you be helping others, but you’ll be on your way to being the best you that you can be!

  

January 14, 2016

  

I am not a morning person. At least, not until I’ve consumed a cup of coffee. Or two. Waking up is a slow process. My appetite doesn’t wake up until 11:00am or later. So, I confess: I don’t usually eat breakfast. I know, I know!! I’ve read all the articles and been lectured by nutritionists. It just doesn’t work for me.

The only time I ate breakfast with any regularity was when I was having great success with Weight Watchers. It wasn’t an extravagant meal, by any stretch. But I’d have oatmeal with fruit and yogurt. What I discovered was that I ate less and was satisfied more easily at lunch and dinner. AND – This is big – I wasn’t starving at night! Now, it doesn’t take a rocket scientist to figure out that, if you eat less at night, you’ll be hungrier in the morning. But, regardless of the obvious, I slipped back into my former bad habit.

I suspect that I am not alone. So, I’m going public with my intent to change my evil ways. This is my current idea of breakfast (and that’s on a GOOD day):

  

So, I need some fast, easy healthy breakfast ideas. I searched Pinterest. Apparently, my idea of easy and their’s are not even close. I am not going to toast nuts in the oven or layer ingredients in cute Mason jars. Seriously, people? Get a life! 

But here’s something I have tried: Pour some Egg Beaters in a mug with a wedge of Laughing Cow light cheese and microwave it. Instant cheese omelette! Lots of protein, no fat. Put it on a whole grain English muffin with a thick slice of tomato and you’ve got a pretty balanced breakfast. Or add a piece of fruit. Easy peasy.

Research shows that breakfast, done right, has lots of benefits. For one thing, it kick starts our metabolism, which slows down during sleep. Who wouldn’t want that? And it keeps the Hungry Horrors at bay for the rest of the day because your blood sugar stays more constant. So, I’m starting a Breakfast Brigade – Who’s with me?

What do YOU eat for breakfast?

January 13, 2016

  
You’ve all heard the saying, “Today is a gift. That’s why we call it the present.” Cute, right? We often read it on a poster at the office or see it online. While we undoubtedly acknowledge the truth of the statement, do we ever really internalize it and behave in a way that reflects the sentiment? Probably not. Those who do live this way have learned an invaluable lesson. Perhaps they’ve suddenly lost a loved one at a young age or been struck down themselves, by a potentially terminal illness. Even at that, how many of us feel the significance of these words for a while, but eventually return to fretting our time away, worrying abut the future or ruminating about the past?

Living in the moment is not easy and requires a lot of effort. We cannot become like Buddhist monks overnight. So, let’s start slowly and set our sights on something we CAN do. Try it right now, while you are reading this blog. Block out distractions and other thoughts that are taking your concentration away. Stop thinking about the calls you need to return or the errands you need to run on your way home. Go back and look at the image above and read it a couple of times. “What we do today is what matters most.” It’s powerful. The past cannot be changed and the future is out of our control. But, today! What will you do with today? 

Think of something you can do today that will enhance the way you interact with the world. I like to use nature – It’s always there but we take it for granted and fail to notice as we rush thru our tasks and tend to our responsibilities. Every day, I look at the sky and take a moment to really see it. It’s beautiful! And it’s different every single day. You can look at it while you’re driving, while you’re working or while you’re doing laundry. And it’s free. So, why not look up. Take a deep breath. Let everything else leave your mind for a moment. And enjoy.

  

Here’s what’s outside my door right now.