Tips To Help Fight A Cold Or The Flu

Staying well during cold and flu season is hard to do but with a little nutrition know-how, fighting a cold or the flu is a little easier.

There are several important things to remember when you are trying to prevent a cold. First of all, sugar suppresses the immune system and hinders your ability to fight off the sickness. It is good practice to avoid sugar as a prevention and especially during a cold. A good multivitamin is a must to take every day for prevention of colds. And last, if not restricted by medicine, grapefruit is perfect for providing vitamin C and detoxifying the liver to keep you well.

If you currently have a cold and are in dire need of relief, remember these points to help your body fight the cold faster:

• Drink plenty of fluids. Water and a small amount of fresh fruit juice are best.
• Avoid dairy which has been shown to increase congestion.
• Avoid diuretics such as coffee and tea.
• Avoid alcohol which depletes stores of vitamin C.
• Eat light with focus on easily digestible foods such as broths, vegetable soups, salads, fish and chicken.
• Chicken soup actually does work! Researchers say that the cold-fighting powers are from the vegetables that are part of the stock and that it helps relieve symptoms especially congestion. Make a batch of chicken vegetable soup and freeze to thaw when you are fighting a cold.

Grandma’s Chicken Soup Recipe

Ingredients :

• 1 young (3-4 lb.) chicken
• 1 tbsp. salt
• 2 qts. water
• 2 med. onions, whole
• 4 med. potatoes, sliced
• 1 tsp. pepper
• 4 carrots, scraped or diced
• 3 stalks celery, cut in 2 inch pieces
• 1 parsley sprig
• 1 parsnip, pared, if desired

Preparation :

1. Clean chicken and cut into serving pieces. Place chicken in pot, cover with water and cover pot. Bring to full boil, then reduce heat and simmer for 30 minutes. Add whole onion and simmer 30 minutes more. Add salt and pepper and simmer 15 minutes more.
2. Meanwhile, wash vegetables and cut into bite size pieces. Add in 15 minute intervals in this order: carrots, celery, parsley and parsnip. Cook until chicken is tender.
3. Before serving let soup cool, then skim off fat. If allowed to chill several hours, fat will rise to top and solidify for easy removal. Strain soup, if clear broth is desired, discarding any vegetables you do not like. Return chicken to soup or serve separately.

Note: If a creamier soup is desired, mash potatoes and then add to soup, also discarded vegetables can be pureed until smooth and returned to broth.

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This Nutrition Update is brought to you by Valerie Costanza and Seasons Wellness Clinic. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

Celebrate the Peach Festival with Healthy Peach Recipes

Ruston is known for harvesting delicious peaches. During the month of June, Lincoln Parish celebrates this fabulous fruit by hosting the Squire Creek Louisiana Peach Festival. Seasons – The Spa is celebrating the Peach Festival with our brand new Peach Facial. How are you celebrating the peach? Here’s an idea. With fresh peaches from the Ruston Farmer’s Market, you can create this delicious Arugula Salad with Peaches and Blue Cheese!

Peach Facial. This sweet scrub exfoliates and softens while it moisturizes and brightens your skin. The Peach Facial includes cleansing, exfoliation, aromatherapy, steam and extractions. The pampering continues with an upper body massage followed by a custom mask and a moisturizer to finish. 60 minutes, $65. To schedule your appointment, call 318-255-3223.

Arugula Salad with Peaches and Blue Cheese

You will need:

• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 5 tablespoons extra virgin olive oil, divided
• 3 ripe peaches, peeled and each cut into 6 wedges
• 18 thin slices prosciutto
• 4 cups baby arugula
• 3 ounces blue cheese, crumbled
• Pepper to taste

Directions:

Whisk together lemon juice, salt and 3 tablespoons olive oil. Set aside.

Wrap one slice prosciutto around each peach wedge, overlapping ends of prosciutto. Heat remaining olive oil in a medium non-stick or well-seasoned cast iron skillet over moderate heat and briefly cook wrapped peaches, turning occasionally with tongs, about 1 minute each side.

Divide arugula and warm prosciutto-wrapped peaches among 6 salad plates. Drizzle with dressing and sprinkle with blue cheese and pepper. Serve immediately. Serves 6.

Recipes adapted from Whole Foods Market.