Looking out the picture window in my living room I see the huge Oak tree in my front yard heavy with the acorns it bears. So heavy some of the lighter limbs are drooping. A week before it officially begins, the drop in temperature and the announcement of a possible early frost has all the signs of Falls early arrival.

Something else you may want to be aware of is the flu and cold season. Now is the time to get prepared by boosting your immune system to ward them off. No, I am not speaking of flu treatments, cough syrup, aspirin, or Tylenol. I will share with you some foods, herbs, and spices that have anti-inflammatory properties and build your immunity naturally.

First up to bat is the almighty Turmeric, known as the golden spice, this bright golden yellow spice has not only anti-inflammatory properties but is an antioxidant too. Turmeric contains curcumin which gives turmeric its antioxidant power. Curcumin fights free radicals floating around your body causing havoc, known as disease. It lowers inflammation, heart disease, autoimmune conditions, and depression. In a 2013 study curcumin was proven to be as effective as Prozac. One thing about it, there are no side effects. If using ground Turmeric, be sure it has black pepper added. Add a little to your stews, soups, or broths.

Ginger, I have been making ginger root tea for years, I can personally testify regarding its ability to break up congestion. I boil a piece of ginger root in water for 20 to 30 minutes depending on the size of the root and the amount of water used. Drink as a tea, adding honey, and lemon if you so choose. You can use the same piece of root multiple times. The flavor of ginger makes it a go-to for enhancement of many recipes. Ginger aids in digestive issues, relieves nausea, treats common viruses, and improves balance in the brain and mood.

Berries, there are so many kinds, commonly known to us are strawberries, blueberries, raspberries, and blackberries. Berries are naturally sweet, high in fiber, vitamin C, and anti-inflammatory properties that fight against certain types of cancer, heart disease, and diabetes. Did you know eating 1 1/2 cups to 2 cups of berries a day will increase your anti-inflammatory ability and lower inflammation? Say it loud one more time. No side effects!

Most of you have not eaten cranberries unless it was the Holiday season, typically Thanksgiving and Christmas in its jellied form. I challenge you to try dried cranberries, the perfect snack to throw in your purse or backpack. Try it as a topping for hot cereals or grits or throw in a salad. Dried cranberries contain vitamins C, E, K, and the mineral manganese. Another double power, the concentrated antioxidants anthocyanins and flavanols are fight free radicals.

Avocados have been in my life, longer than some relationships. My go-to breakfast includes 1 or 2 boiled eggs, a whole avocado preferably Hass, sliced, and two strips of slab bacon. I sprinkle paprika, black pepper, and a little Tajin over the avocado and eggs. Avocados are a fat but healthy one, my cholesterol was high, however, it was because my GOOD cholesterol, was high while the bad cholesterol was normal. Avocados are high in carotenoids, vitamins C, and E, minerals, and fiber. The antioxidants found in avocados improve neurological and cardiovascular health.

Bell peppers are found in multiple recipes because they enhance so many flavors. They don’t cost much and have the plus of being low in calories, and high in vitamin C and other antioxidants. Made up of mainly fiber and carbohydrates, like glucose, fructose, and water, these peppers also contain vitamins, K, E, A, K, folate, and others. High in antioxidants peppers are joining the gang of 2 punchers mentioned above to take out inflammation.

Suddenly mushrooms are magical again, those of you who grew up in the 60’s and 70’s will get that, lol. They are being advertised on all media platforms as being super healthy. In reality, mushrooms have been around for ages. The edible kind has multiple medicinal properties. Mushrooms are nutritious containing carbs, protein, amino acids, and minerals. Their anti-inflammatory properties come from the polysaccharides, phenols, fatty acids, carotenoids, and vitamins they contain.

Something else that I practice daily is drinking lemon water, I introduced my two youngest GBabies to it a few months ago because it was difficult to get them to drink regular water, they love it. I have an old-fashioned glass Kool-Aid pitcher; I slice 3 lemons add them to the pitcher and fill it with water. Place it in the fridge for a cool refreshing drink, you can use the same lemons for a few days, and change when they start to look white. Lemons are high in healthy carbs, protein, and fat. The high amount of flavonoids, and vitamin C, provide high antioxidant and high anti-inflammatory benefits. Lemons protect cells from harm and decrease inflammation. Lemons improve digestion because they increase citric acid, which increases gastric acid production, a fluid in the stomach that allows your body to break down and digest food. Use fresh lemons instead of the bottled pasteurized version of lemon juice.

Another superfood that I use daily, and no doubt it contributes to my health is garlic. I find a way to incorporate garlic in most dishes I prepare. The depth of flavor you get by adding a little goes a long way. One clove of garlic provides manganese., selenium, vit C, B6, and fiber. High in calcium, copper, potassium, phosphorous, iron, and vit. B1, garlic is a true anti-inflammatory. Garlic also has antioxidant properties that improves cognition and preserves brain function with regular use.

Tomatoes, now is the time to visit your local farm or fresh market to buy tomatoes. I go to the farmers market late in the day, when they are trying to get rid of produce. I make a deal and bring home a couple of cases for canning. Nothing like fresh tomatoes to make chili, stews, and sauce from scratch in the wintertime. Tomatoes contain a lot of lycopene which leads to vitamin A, important for your eyesight. The lycopene attached to the cell walls of the tomato is released when the tomato is crushed or sliced. Our bodies are able to use the lycopene released better when the tomatoes are heated.

So, there are the first ten, part 2 coming next week, however, I am going to add a simple recipe for you to try using berries. It’s simple and a good introduction to start you on your journey.

MIXED BERRY JAM
TIMES AND SERVINGS
Prep time: 15 minutes
Total time: 15 minutes
Servings: 1 jar

INGREDIENTS
2 cups mixed berries
2 tablespoons water
1 teaspoon ginger root, crushed or grated
2 ½ tablespoons chia seeds
1 teaspoon fresh mint, finely chopped
1 teaspoon fresh lemon juice
2 tablespoons maple syrup
INSTRUCTIONS
In a small non-stick saucepan add the mixed berries, ginger,
and water.
Cook over medium heat for about 10 minutes until the
berries soften. Use a wooden spoon to mash them and leave
some berries in chunks if desired. Allow the mixture to cool
down.
Add the chia seeds, mint, lemon juice, and maple syrup. Mix
everything until the chia seeds thicken the jam.
Transfer to a sterilized glass jar and store in the refrigerator
for about 10 days. Use it on top of toast, on pancakes, with
yogurt and fresh fruit, etc

The choice is yours, 15 minutes to start your health journey or a lifetime of medications and more to combat the side effects. This is not an overnight process but take one step at a time. You gotta start somewhere or not.

Until next time;

Peace, Love, and Blessings💖