In This Issue:

* 30-Second Pumpkin Pudding
* Vitamin D Inhibits Colds and Flu
* Seasonal Allergy Elimination: Save $10

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This low-fat, filling snack provides Vitamin A, protein and fiber

Combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. A delicious non-dairy alternative is to use coconut-milk yogurt. The pumpkin bulks up the yogurt—already a protein-rich, nutrient-packed food—and adds a dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later.  (From registered dietician Joy Bauer.)

Vitamin D Inhibits Colds and Flu
Research supports supplementing with vitamin D

As daylight hours grow colder and shorter, incidences of the common cold, flu, and respiratory infections spike upwards. Scientists have identified reduced vitamin D levels in winter months as a prime suspect for this increase in infectious disease cases. Vitamin D has been shown to reduce the incidence of respiratory infections. Some of the studies supporting this:

• Dutch researchers found that children with the least sun exposure (which the body requires to synthesize its own vitamin D) are twice as likely to develop a cough and three times more likely to develop a runny nose compared with children with the most sun exposure.
• When Russian athletes were given access to a sun lamp to stimulate vitamin D synthesis in the body, there were 50% fewer respiratory infections and 300% fewer days of absence.
• Children with the lowest vitamin D serum levels are 11 times more likely to develop respiratory infection. When 60,000 IU per week of vitamin D was administered (for six weeks) to children with frequent respiratory infections, the result was a complete disappearance of such infections in the following six months.
• In a controlled trial of African women, a low dose (800 IU a day) of vitamin D resulted in a 3-fold reduction in cold and flu symptoms compared to those given placebo.
• Recent studies confirm that vitamin D dramatically increases activity of antimicrobial peptides in immune cells. (Antimicrobial peptides protect against bacterial, fungal and viral infections.)

Supplementing with vitamin D in pill or liquid form is an easy way to bolster your immune system. Many great products are available at health food stores such as Vitamin Cottage and Whole Foods. As vitamin D is a fat-soluble vitamin, supplements are best taken with a meal that contains some fat or in an oil (such as fish oil) supplement form.

Seasonal Allergy Elimination
The winter months are the best time to clear allergies

Using the Allergy Elimination method I've seen people clear pollen allergies literally overnight. The method requires a 24-hour avoidance period, however, that can be quite difficult during the spring, summer and fall, when pollens are airborne. Winter is the best time to clear seasonal allergies. I can determine which trees, grasses and weeds you are allergic to, and then clear one class of allergens per treatment. If you are only sensitive to one type of allergen, usually only one treatment is necessary. Save $10 on Seasonal Allergy Elimination treatments through February 15th.

Check my availability and request an appointment here.  Have questions? Ask here.