Fall For Health

By Gigi Steel

October has a whole lot of wonderful attributes: cool air, pretty colors, and misty mornings, but it also comes with the beginning of flu and cold season. Here are seven ways to stay healthy and avoid the sniffles.

Watch what you eat. Sweet potatoes, pumpkins, and carrots are all high in antioxidants, which help your immune system say, “No” to germs. High vitamin C foods like tomatoes and kale will also give your body a boost. Garlic and onions not only keep spooky spirits away, they are great at fighting infection and bacteria.

An easy-peasy way to get all of these nutritious foods in one meal is to make a big pot of vegetable soup. If you have a runny nose, the steam and spices can help thin out mucus and make breathing easier. If you don’t already have a cold, the soup will taste delicious as you stay healthy.

Take vitamin D—for strong bones—and to boost your immune system. This vitamin has been shown to be an effective element at preventing the flu.

Get your sleep. Sleep deprivation can put you at risk of catching a bug. The power of sleep helps your body fight infection and gives your mind clarity to make smart, healthy choices.

Drink plenty of water. Our bodies need water to flush out germs, for mental clarity and physical energy, and to keep our organs in tip-top shape. Drink water throughout the day to stay hydrated. This will also help your skin to stay supple and better able to resist infection.

Keep up your exercise plan. Shorter days may require advanced planning, but if you take time to exercise, your body will reward you by staying healthy. Exercise will also help you sleep better at night, which will help you feel better in the morning. It’s a cycle that is important to maintain.

Don’t touch your face. Picking up germs on our hands is unavoidable. There are doorknobs and elevator buttons and shopping carts and electronic pens and and and . . . The potential places to pick up a bug are endless.

The easiest way for these bugs to get into your body? Your own hands putting them there. Avoid touching your eyes, nose, and mouth to keep them out. And most importantly . . .

Wash your hands! Hand-washing always was and always will be the number one way to avoid introducing the germs that cause colds and flu into your body. Like the saying goes, “Wash your hands and say your prayers, because Jesus and germs are everywhere.”

Here is my favorite soup recipe. It’s basically my favorite veggies in a pot. You can adapt your recipe to your favorite foods and spices, and use more or less of the veggies you enjoy and have available.

The Best Veggie Soup Ever (personal opinion)

1 can of petite diced tomatoes

Carrots

Garlic

Sweet potatoes

Green peas

Green pepper

Onion

Celery

Mushrooms

Pinto beans

1 Knoors chicken bouillon cube

Dill weed

Red pepper flakes

Olive oil

Chop or dice all of the fresh vegetables. Pour a couple of tablespoons of olive oil into a large pot. Dissolve the bouillon cube in the oil at a low heat. Begin adding the fresh veggies. Put the ones that take the longest to cook in first. For this list, I begin with the sweet potatoes and sauté them for a couple of minutes. I then add the carrots, celery, onions, and so on. After the fresh vegetables are all in the pot, I sauté them for about five minutes more before adding the can of tomatoes. If you use fresh tomatoes, you’ll need to add them earlier in the process so they can cook as well. Add the spices and simmer at a low-medium heat until the veggies are done. You may also want to add a little water to the pot. I like to test along the way to make sure I don’t overcook the vegetables. Add the pinto beans just before serving as they only need warming up.

You can make this soup fancy by sprinkling a little fresh parmesan or feta cheese on top, or by adding a sprig of parsley.

Enjoy and Stay Healthy!