Would you like to stay on top of your health this winter and get your immune system in great shape so you can reduce or eliminate the days that you aren't feeling your best? If you answered yes, then take a few minutes to read some of the tips I have to share and how you can do just that!

Eat your fruits and vegetables. Poor diet is the biggest cause of a weakend immune system in healthy individuals. Eating lots of fruit and vegetables helps to insure you get a wide range of nutrients. Be sure not to forget the leafy greens!

Reduce or eliminate sugar and refined carbs. Both sugar and refined carbohydrates depress the immune system. Our white blood cells are the most important factor in protecting us from invading organisms. In less than 15 minutes after we consume sugar or refined carbs the ability of the white blood cells to eliminate invading organisms is severely compromised.

Get plenty of rest. Getting at least 8 hours of sleep each night will stimulate the immune system by allowing the body plenty of time to recover and recharge after a long day. A lack of sleep impairs our ability to function optimally and also affects our mood - both of which play a role in the immune system's ability to fight infection.

Reduce the stress in your life. There is compelling scientific evidence that chronic stress causes a measurable decline in the immune system's ability to fight disease. Take time each day to relax, have fun and nurture yourself. Try meditation, walking outdoors or simply spending time petting your dog (if you have one of course).

Develop a positive attitude. Studies show that pessimists don't live as long as optimists. When pessimists put a more positive spin on their lives they have less stress and better health. One reason for this could be that optimists may take better care of themselves. It could also be due to less stress- related damage to their immune system. One thing I like to do each morning is write down 3 things I am grateful for, by doing this exercise every morning it starts my day on a positive note.

Spend time with family and friends. Studies show that the fewer human connections we have at home, at work and in the community, the more likely we are to get sick. Human connections seem to be an immune system nutrient. Never underestimate the power of love!

Well now that you are armed with some tips to get your immune system working at it's best, have a healthy and happy winter!

1. Vitamin C: Vitamin C is a powerful antioxidant that protects against infection and enhances immunity. Vitamin C works by increasing the production of white blood cells, which fight infection. It also increase the production of antibodies to prevent entry of viruses.
Whole Food Sources of Vitamin C: sweet red peppers, strawberries, oranges, brussel sprouts, broccoli, collard greens, grapefruit, cantelope, cabbage, tomatoes
Signs of Vitamin C Deficiency: poor wound healing, frequent infections, bleed or bruise easily, unexplained pain and swelling in joints, hair and tooth loss

2. Vitmain E: Vitamin E is important to a healthy immune system. Research shows that people who eat Vitamin E rich foods tend to have a higher immunity. Vitmain E enhances the production of B-cells, the immune cells that produce antibodies. Vitamin E also helps prevent cell damage from free radicals and allows your cells to communicate effectiviely.
Whole Food Sources of Vitamin E: mustard greens, swiss chard, sunflower seeds, turnip greens, spinach, papaya, blueberries and almonds
Signs of Vitamin E Deficiency: pancreatic disease, gallbladder disease, liver disease, pain, tingling and loss of sensation in the arms, hands, legs and feet

3. Beta-carotene: It enhances the functioning of your immune system and acts as a powerful antioxidant. Antioxidants neutralize free radicals, which are highly reactive chemical substances that can damage internal cell structure and surrounding material.
Whole Food Sources of Beta-carotene: sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme. Eating these foods raw or lightly steamed will maximize the availability of the beta-carotene
Signs of Beta-carotene Deficiency: Over the long term, beta-carotene deficiency may increase tissue damage from free radical activity and increase risk of chronic diseases like heart disease and cancer

4. Zinc: Zinc helps to prevent a weakened immune system. Many types of immune cells appear to depend upon zinc for optimal function. A zinc deficiency has been shown to compromise white blood cells numbers and immune response.
Whole Food Sources of Zinc: crimini mushrooms, spinach, summer squash, asparagus, swiss chard, collard greens, broccoli, green peas, pumpkin seeds, sesame seeds
Signs of Zinc Deficiency: impaired sense of taste and/or smell, depression, lack of appetite, growth failure in children, frequent colds and infections

5. Omega-3 Fats: Omega-3 fats are essential immune boosters, as they work by increasing the activity of white blood cells that eat up bacteria. They also help strengthen cell membranes, which speed up healing and strengthen resistance to infection.
Whole Food Sources of Omega-3 Fats: flaxseeds, walnuts, wild salmon, cauliflower, mustard seeds, cabbage, romaine lettuce, broccoli, brussel sprouts Signs of Omega-3 Fat Deficiency: depression, cardiovascular disease, Type 2 diabetes, fatigue, dry, itchy skin, brittle hair and nails, inability to concentrate, joint pain

Ingredients:
6 cups of veggies such as broccoli, asparagus, leeks, bok choy, spinach, kale, etc.)
1 large can tomaotes, chopped
1 can chickpeas
3 or 4 large yams
Extra virgin olive oil
Add your favorite spices such as basil, oregano, fennel, cumin, chili pepper, sea salt, etc. when adding tomatoes and chickpeas

Directions:
Preheat oven to 160 degrees. Chop veggies (not yams) and stir fry in a bit of olive oil until soft. Add the can of tomatoes and the drained can of chickpeas. In a casserole or lasagna dish, layer yams then veggie mix (same as if you were making lasagna, but use yams as lasagna noodles and veggie mix instead of meat). Finish with a layer of yams, lightly drizzle olive oil on top. Cover. Bake for 30 minutes. Take off cover, turn up temperature to 180 degrees for 10 minutes to crisp up the top layer.

AN INTRODUCTION TO CLEANSING

Would you like to learn more about cleansing?
Would you like to know some safe ways to cleanse or detoxify your internal body?
Would you like tips on how to succeed at cleansing?
Do you know the signs of toxic overload?

This class will answer all of these questions for you. You will also receive information on a variety of ways to safely help your body eliminate unwanted toxins.

Learn why cleansing in today's world is necessary for optimal health.

Instructor:
Kelly Bollman - Certified Raw and Living Foods Instructor, Certified Holistic Health Counselor, Toxicity and Cleansing Coach

Monday, January 12, 2008
7-9:00 pm
Cost: $30/Person

To Register:
Go to Online Scheduling , call 978-400- 6514 or e-mail simplebalance@charter.net

An invitation to join Donna in another exciting round of "A New Earth ~ Awakening to Your Life's Purpose" by Eckhart Tolle. For those of you who are not familiar with this book, it had a huge impact when Oprah Winfrey and Author Eckhart Tolle did a live webcast for 10 weeks last March, with over 11 million people tuned in.

This book teaches how to live in the present moment regardless of what is going on in your life and to show us how we are not our thoughts or emotions or our illness, etc., but much more.

There are 2 scheduled classes coming up: The first class begins January 14th, the second class begins January 27th. Read below for more details about each class:

The 1st class is for 10 consecutive weeks. Each week a chapter of Eckhart Tolle's book "A New Earth Awakening to Your Life's Purpose", will be discussed.. Whether you have done this class with Donna before or listened on Oprah's weekly webcast last year be assured that you will continue to pull new things away from this powerful class.

This class begins Wednesday January 14, 2009. It is helpful to read the 1st chapter of this book before the first class.
The class will run from 7:30 - 9:00 pm
Cost: $10 per class
Click here for more information:
Click here for class syllabus
Click here for the full calendar

The 2nd class is "Continuing the Journey" , for those who have already read the book and done the above class with Donna or have done Oprah's webcast. This class meets monthly, continuing to learn how to integrate this powerful book of tools into our daily lives. Many exercises were given in the webcast and Donna has collected them all and put them in a basket. Each meeting a new exercise is picked from the basket to practice for the month, and becomes the topic of discussion for the next class (for those of you who participated over the summer Donna has tweaked this a bit, everyone will work on the same exercise so that participants of the class can support each other more).

This class begins Tuesday January 27, 2009
7:30-9:00 pm
Cost: $10 per class
Click here and scroll down for more information
Click here for full calendar

Please call or e-mail Donna if you have any questions or concerns about taking either class.
To contact Donna click here

To learn more about these exciting workshops with Herb Pearce, M.Ed. click here

Prana Power Yoga and Abundant Living will be holding their 1st Annual Abundant Prana Conference on Saturday, April 11, 2009 from 1-4 pm.
Learn how to create abundance and live the best life ever!
Click here for more information ...