Flu season is in full swing: foods that bolster immunity.

The flu is widespread here in South Carolina.  Besides that, it seems everyone is walking around with the upper respiratory infection de jour.  There are a few things we can all do to increase our chances of avoiding "the plague".  Frequent hand washing, getting enough rest, a little extra disinfectant cleaning around the house can help to avoid sickness.  In the gym, it's a good idea to clean equipment before you use it as well as after.  It is really important to clean those spinning class cycles before and after class.  You never know if the person before you cleaned it well or at all!

Another way to avoid illness is to boost the immune system with foods that have natural immune bolstering properties.  Here is a list of 9 resistance boosting super-foods:

• Oats and Barley:  contains beta-glucan, a type of fiber with antimicrobial and antioxidant properties more than echinacea.
• Garlic:  contains allicin which fights infection and bacteria.
• Fish and Shellfish:  the selenium in seafood increases immune cell production.
• Mushrooms:  increases production of white blood cell and makes them more aggressive.
• Beef:  contains zinc which is important for development of white blood cells.
• Chicken Soup:    Yes! We all knew there was something to that chicken soup thing!  It contains the amino acid cysteine which blocks the migration of inflammatory white cells into the upper respiratory system.  It mimics the bronchitis drug acetylcysteine.
• Tea:  builds the immune system T cells and the result is that they pump out 10 x more interferon which fights infections and viruses.
• Sweet Potatoes:  Your skin is the ultimate fortress against the invasion of unwanted bacteria and viruses.  The vitamin A (beta carotene) in sweet potatoes  keep skin healthy and strong.
• Yogurt:  probiotics in yogurt keep the gut and intestinal tract free of disease fighting germs.

These foods can't guarantee you won't ever get sick, but they will certainly help you fight these infections if you do indeed get sick.

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Question and Answer of the Day:

Won't weight training make me bulky and unfeminine?

No, no, a thousand times no!  If I had a nickle, o.k. make that a dollar,every time I've been asked that!  Muscle with a big ol' layer of blubber (bodyfat) on top will look bulky, but as far as building so much muscle that makes you look bulky, no.  As a former female bodybuilder and competitve aerobic dancer, I wish it was that easy to build muscle!  I think women who are worried about that have seen too many pics of "muscle women".  You know what I'm talking about--women who look like muscle men in a bikini.  That muscle was a result of unnatural means if you catch my drift.  Male hormones tend to make women a lot like men, you know?  Don't let anyone tell you otherwise.  I've been around that a lot and I can spot it a mile away in both men and women.  In women, note the funky voice.  So don't even let those pics of crazy bodybuilding women even enter your mind!  Women have everything to gain from weight training...like an awesome body.

Simple Healthy Recipe of the Day:

Marinate tenderized chicken breasts in Greek salad dressing (or make your own with olive oil, garlic, balsamic vinegar, oregano, salt and pepper) overnight.

Cook on the grill about 30 minutes or so turning once in the process.

That's it!  Make extra and keep for lunches during the week.  Salad and brown rice are nice sides.