I wanted to jump in and share my four tips for a happy transition from Summer into Fall. Without further ADO, here are some of my favorite ways to boost an over-taxed immune system prior to cold & flu season.
- Get ACUPUNCTURE: Or at the very least, firmly massage San Jiao 5 (Waiguan) and Stomach 36 (Zusanli) for 2 min daily.
(You can search for images of these to get the approximate location!)
Did you know that western research has shown that they reduce oxidative stress, regulate the vagus nerve, and decrease cytokines (remember those pesky cytokine storms from COVID-19). - Cook Mushrooms! Almost all culinary mushrooms have some element of boosting & harmonizing our immunity.
Pro-tip: leave your mushrooms in the sun for 30-60 minutes for a huge boost in Vitamin D2 (another way to ensure proper immune health!) - Get some A (Vitamin A to be exact): Eating foods rich in vitamin A doesn’t require loads of liver and egg – Beta Carotene is a plant sourced vitamin A compound that converts easily in our own bodies. Look to yellows and oranges to get your fill. Think sweet potatoes, pumpkin, squash (sound like fall?)
Pro-tip: vitamin D & A work synergistically in the body. Having one just won’t do! - Get your Zinc! Nature is smart. I find it’s usually better to work with it than against it. All those pumpkins are storing another immune surprise…Zinc. They store it in their seeds, so be smart, don’t waste them. ¼ of a cup contains almost 20% of the zinc you need for the day.
Pro-tip: you cannot store zinc! This means you must consume enough daily for optimum health. Start munching!
Now, what kind of practitioner would I be if I gave you all this information without a way to put it to good use. Here is a free recipe that takes advantages of the proper combination of fats and foods to act as a wonderful fall staple. Enjoy and feel free to come in and offer feedback on how I can make this even tastier!
Autumn Chickpea Immune Bowl
For 2 hearty servings:
- 1 cup cooked quinoa
- 2 cups pumpkin, butternut squash, or orange sweet potato
- 1½ cups cooked chickpeas
- 1–1½ cups UV-exposed mushrooms
- 3 cups kale, chard, or other cooked greens
- ¼ cup pumpkin seeds
- Olive oil
- Salt + pepper
- Ginger and/or smoked paprika
Roast the squash + chickpeas + mushrooms at 425°F. I’d give the squash about 25–30 minutes and let the chickpeas get genuinely browned and slightly crisp. Cook the greens separately so they stay tender.
Then finish generously with the ginger-tahini dressing:
3 Tbsp tahini + 1½ Tbsp lemon + 1 Tbsp olive oil + ½–1 tsp grated ginger + touch of maple/honey + salt + warm water.
UV mushrooms → D₂ + β-glucans
orange squash/yam → β-carotene → vitamin A
greens → C, folate + carotenoids
pumpkin seeds → zinc + magnesium
chickpeas + quinoa + tahini + seeds → protein + fiber + minerals
