Tasty and Healthy Treats

Submitted by MaryK Martin Geyer, The Naturopathic Society

Puffed Rice Treats
(Healthy Rice Crispy Treats)

• 3 ounces puffed brown rice, approximately 6 cups
• 3 tablespoons flax seed oil, plus extra for the pan
• 1 tablespoon honey
• 7 ounces soy-based marshmallow substitute
• 3 ounces toasted slivered almonds, approximately 3/4 cup
• 1 1/2 ounces coarsely chopped dried cranberries, approximately 1/3 cup
• 1 1/2 ounces coarsely chopped dried cherries, approximately 1/3 cup
• 1-ounce dried blueberries, approximately 1/3 cup

1. Lightly coat the inside of a 13 by 9 by 2-inch metal pan with oil and set aside. Preheat the oven to 425 degrees F.
2. Spread the brown puffed rice evenly on a sheet pan. Toast in the oven for 4 minutes, stirring occasionally. While the rice is toasting, prepare the marshmallow mixture.
3. Place the oil, honey, and marshmallows in a large mixing bowl set over a pot of gently simmering water. Stir until the marshmallows are melted, approximately 4 to 5 minutes. Once the marshmallows are melted, quickly add the toasted brown rice, almonds, and fruit and stir to combine. Coat your hands or a spatula with oil and spread the mixture evenly into the pan. Once the mixture has cooled completely, cut into squares and store in an airtight container for 1 to 2 days.

Butternut Squash Soup

• One butternut squash
• 4 ribs celery
• One container vegetable stock (about one quart)
• Salt and Pepper to taste

Remove rind and seeds from squash. Cut squash and celery into 1½ inch dice. Place in large saucepan with stock and simmer until very soft (approx. 1hr). Let cool to just warm and place vegetables in blender. Add sufficient stock from pan to blend into desired consistency. Salt and pepper to taste.

Southwest Stuffed Avocados

• 6 avocados
• 2 ears corn, grilled or broiled with husk on and silk removed (Alternatively, 1 cup blanched frozen corn)
• 4 Roma tomatoes, diced
• ½ Red onion, minced
• 2 limes, juiced
• One tbsp. olive oil
• Salt and pepper to taste
• Sprouts, for garnish

1. Remove kernels from corn and place in large bowl. Add tomatoes, onion, oil and lime juice. Mix well and add salt and pepper to taste.
2. Halve avocados, remove pit and rind. Spoon salsa mixture onto avocado and top with sprouts

Support Your Immune System in the Fight Against Colds and Flu

By Carol Ferguson (Reprinted with Permission from “Taste for Life” December, 2005)

Caught up in the holiday rush? Multitasking more than usual? Slow down and smell the pine and balsam. Otherwise, it’s easy for one of the more than 200 viruses that infect the upper respiratory tract to knock you out when you spend time with family and friends. In a given year, half of all Americans will come down with a cold and 40 percent of us will get the flu.

NATURAL DEFENSES

The best way to fight colds and flu, so common in winter, is to support your immune system. Getting plenty of rest and meeting your sleep needs are the first steps. Regular exercise and a healthy diet are also critical to immunity, as is managing stress.

“Nutrient deficiency is the most frequent cause of a depressed immune system,” says Michael Murray, ND, who recommends eating plenty of whole foods (beans, fruits, grains, nuts, seeds, and vegetables). He also suggests getting enough protein (so enjoy a little chicken or miso soup) and taking a high-potency multivitamin/mineral. But avoid excess consumption of sugar, which depresses your immune system.

Besides maintaining the body’s major barriers to infection (skin, respiratory system, and gastrointestinal tract), vitamin A has antiviral benefits and enhances several immune processes. Vitamin C supports white blood cells (important in immune function), raises levels of interferon (which fights viral infections), and helps protect the lining of mucous membranes. And vitamin E has been found to help enhance immune function in the elderly.

Used on a daily basis, garlic (Allium sativum) also supports the immune system and helps fight infection. While an excellent way to help prevent the common cold, astragalus (A. membranaceus) is not recommended if you’re already running a fever.

AT FIRST SNEEZE

Take action as soon as you experience any symptoms of cold or flu. Start by drinking lots of pure water and other clear fluids. In addition to drinking herbal teas and vegetable or chicken broth, mix cinnamon, honey, and lemon juice with hot water and sip it every couple of hours to prevent mucous buildup, promote sweating, and soothe your sore throat. But don’t overeat; let your body focus on healing, not digestion.

At first sign of a cold, take a homeopathic remedy that matches your symptoms (four times daily for three days or until symptoms stop). Homeopathic formulas are regulated by the Food and Drug Administration (FDA) for over-the-counter sale, and their labels carry very specific information as to which symptoms they treat. Try Aconitum napellus for colds and scratchy throats that come on suddenly. Ferrum phosphoricum is best used as soon as you feel feverish, especially if your face is flushed, and your throat sore. For chills and irritability accompanied by coughing and sneezing, take Nux vomica.

For flu symptoms, Anas barbariae (known as Oscillococcinum or by its nickname Oscillo) has been shown to be effective. Herbal preparations of elderberry (Sambucus nigra) inhibit flu virus replication and relieve coughing.

Oregano (Origanum vulgare) oil contains potent antiviral agents, as does lomatium (L. dissectum), making them useful for both colds and flu. Some research suggests that zinc lozenges are helpful. Taking more vitamin C (unless diarrhea occurs) and drinking ginger tea also work to relieve symptoms of cold and flu.

WHAT ABOUT ECHINACEA?

This popular herb recently came under attack from researchers in the New England Journal of Medicine, when their study failed to find E. angustifolia root effective for rhinovirus infection. However, this work utilized an echinacea formula unlike those currently available to consumers – and at less frequent and lower dosages than commonly used.

“Dosage is one of the most important aspects in assessing any therapeutic agent,” says Mark Blumenthal, founder and executive director of the American Botanical Council (ABC). Both clinical dosages and label instructions on echinacea products available at natural products stores recommend higher levels for treatment of upper respiratory infections than this study used. In October, the National Center for Complementary and Alternative Medicine revised its Web site to correct erroneous statements it had made about E. angustifolia, which had been based on the New England Journal study.

More to the point for consumers, natural medicine has been moving away from E. angustifolia, in favor of E. pallida and E. purpurea. For example, an earlier review from ABC’s own peer-reviewed journal, Herbalgram, finds a proprietary E. purpurea extract (Echinamide) effective for the common cold in a randomized, double-blind, placebo-controlled trial of close to 300 adults. Again, dosage was critical; Initial treatment dosages were 2.5 times higher than the dosages used on the following six days of treatment.

Research utilizing a tincture of fresh E. purpurea (in the proprietary formula Echinaforce) shows that it stimulates an immune protein created by white blood cells. Lab studies also show that E. purpurea enhances the activity of macrophages (other important immune defenders). While more study is needed to understand exactly how Echinacea works within the immune system, this herb remains worth taking (500 mg in capsule form or 2 to 4 ml of tincture, four times daily) for both colds and flu.

“If echinacea’s reported minor-to-moderate benefits as a cold treatment are real,” writes herbalist Roy Upton in a recent monograph, “the implications at a popular level are quite significant, as the common cold is humanity’s most universal illness; major morbidity and even deaths in high risk persons are not uncommon.” Holistic practitioners tend to use this herb in conjunction with other botanical remedies and therapies, which may be another reason why scientific “proof” of echinacea’s benefits has been hard to come by, despite its popularity. The good news is that E. purpurea has a strong safety record – something many pharmaceuticals cold and flu medications do not.

Combining Echinacea with other herbs – like Baptista tinctoria and Thuja occidentalis – and homeopathic remedies can increase its effectiveness for respiratory infections. Also found in echinacea formulas, goldenseal (Hydrastis Canadensis) is “a surefire, infection-fighting antibiotic and antiseptic,” according to herbalist James A. Duke, PhD. But goldenseal is not for long-term uses because it can raise blood pressure.

ALTERNATIVES FOR RELIEF

Whenever you come down with a cold or the flu, take it easy: Rest, gargle with sea salt in water, and use some natural inhalants, such as eucalyptus and peppermint. A few drops of lavender essential oil added to your bath or steam inhalation will help you sleep while supporting your immune system. Tea tree oil helps fight infections, so add a drop or two to your bath or warm water for gargling or use in diffusers to keep the rest of the family from coming down with what you have. Besides steamy baths and showers, use a humidifier to prevent excessive dryness in your home.

Dr. Murray recommends using a menthol-based (nonpetroleum) cream on the upper chest before bedtime. Menthol helps clear airways and may even increase blood flow to the thalamus, a gland important to your immune system. For a head cold, spray your nasal passages and throat with witch hazel solutions.

Unless you’re running a fever, walking and yoga can help support your natural immunity. The cobra pose expands your chest, making it easier to cough up phlegm, for example.