Newsletter FEBRUARY 2008

Article
Home Care for Colds and Flu

Research Review
Laughter Boosts Immunity

Ask the Doc
Cold Medicine Alternatives for Kids

Menu of the Month
Marinated Artichoke Hearts
Portobello Mushrooms over Cherry Chestnut Wild Rice Pilaf
Cornish Game Hens with Millet Sage Stuffing
Silky Smooth Dark Chocolate Dessert

Quote:
“The time to be happy is now; the place to be happy is here.”
Robert G. Ingersoll

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Home Care for Colds and Flu
By Sarah Cimperman, ND

Cold and flu season lasts through March in most areas of the United States, so it’s not over yet. Because viruses are the most common culprits in upper respiratory infections, antibiotics, which target bacteria, are not effective treatments. Sleep is often the best prescription, but certain home remedies can reduce symptoms and speed recovery as well.

Garlic
Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.

Salt Water Gargle
Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis, creating a hypertonic environment in which their cell walls rupture. Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.

To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.

Steam Inhalation
Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that causes pain and makes these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.

For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.

Spicy Ginger Tonic
Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:

2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed
1 tablespoon honey

Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.

Green Soup
Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:

2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper

Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.

Botanical Medicines
Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Some have anti-spasmodic properties to quiet coughs. Other herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all medicines they are taking, whether natural or pharmaceutical, because interactions can occur.

A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 102 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.

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Research Review: Laughter Boosts Immunity

Researchers in Japan studied the effects of laughter on the immune system of patients with type two diabetes mellitus in a hospital setting. One day, the patients were shown a comic video which made them laugh. On another day, they participated in a diabetes educational program. Blood samples were collected before the video and lecture, and also one and a half hours, and four hours, after each event.

Researchers analyzed the blood for changes in the expression of 41,000 genes. They found that relative to the lecture, laughter up-regulated the expression of 39 genes. None of these genes were related to blood sugar regulation, but researchers did observe that laughter was associated with lower blood sugar levels. 14 of these up-regulated genes were related to natural killer cell activity. Natural killer cells are white blood cells that destroy viruses and cancerous cells in the body. Researchers concluded that laughter was associated with a positive immune response.

Hayashi T et al. Laughter up-regulates the genes related to NK cell activity in diabetes. Biomedical Research, 28(6):281-5, 2008.

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Ask the Doc: Cold Medicine Alternatives for Kids

After the recent public health advisory issued by the FDA, I am no longer giving over-the-counter cough or cold medicines to my children due to concerns about their safety. Are there natural alternatives that are safe for kids?

Ron
New Paltz, NY

You have reason for concern. In October 2007 the Food and Drug Administration (FDA) recommended that cold and cough medicine not be given to children under the age of six, due to lack of effectiveness and lack of studies involving children. In January 2008 the FDA issued a formal advisory that these over-the-counter products not be given to children less than two years old and is still considering advisory action regarding children aged 2 to 11 years.

Here are some natural alternatives for kids who have colds and coughs:

• To help clear congestion, place a cool-mist humidifier in the room with sick children (use distilled water). Use a suction bulb to gently remove mucus from the noses of infants.

• Unless your child is less than three months old, immunocompromised or on immunosuppressive therapy, avoid giving acetaminophen or ibuprofen to reduce fevers measuring 102 degrees Fahrenheit or less. As long as the child is alert and relatively comfortable, simply monitor fevers. They can be a healing response and help the body to fight infection.

• Keep your child hydrated. Avoid orange juice and other beverages that are high in sugar. Water is the best choice, but if you child won’t drink plain water, infuse boiling water with fresh ginger root for 10 to 20 minutes, diluting it to taste as necessary, and add a small amount of honey if need be.

• Vitamin C can be given to children who weigh at least 20 pounds. Appropriate doses are 125 mg three times per day for children weighing 20 to 29 pounds, 250 mg three times per day for children weighing 30 to 59 pounds, and 500 mg three times per day for children weighing 60 or more pounds.

• Esberitox, a supplement made by Integrative Therapeutics, contains botanical medicines Echinacea, Baptisia and Thuja that support the immune system. This can be given to children who are at least two years old. Give one tablet three times per day for ages 2 to 5 years, two tablets three times per day for ages 6 to 12 years, and three tablets three times per day for children over the age of 12 and adults. To prevent children from choking, tablets can be crushed and mixed with water, ginger tea or applesauce. They can be chewed or swallowed by children who are able.

• Instead of seeking alternative cough suppressants, allow children to cough when they need to. Coughing is one way the body clears mucus that can congest breathing passages and expels cold viruses. Make sure kids cover their mouths to prevent the cold virus from spreading.

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Marinated Artichoke Hearts

Frozen artichoke hearts work so well for this recipe. If you have fresh artichokes, I recommend steaming them and serving the vinaigrette as a dipping sauce, rather than using it as a marinade.

1 tsp Dijon mustard
1 tbsp red wine vinegar
Ground peppercorn to taste
Pinch sea salt
2 to 3 tbsp extra virgin olive oil, first cold pressing
1 tbsp fresh thyme leaves or 1 tsp dried oregano leaves
2 cups frozen artichoke hearts, thawed, drained and quartered

To make the vinaigrette, whisk together the Dijon, red wine vinegar, peppercorn and sea salt. Once combined, continue whisking while you slowly drizzle in the olive oil, until the mixture has thickened and the olive oil has become fully incorporated. Stir in the herbs. Taste for seasoning and adjust if necessary.

Toss the vinaigrette with the artichoke hearts until fully coated. Allow them to marinate in the fridge for 2 to 4 days, tossing occasionally.

Serve as an appetizer, along with olives and raw cashews, or tossed in a salad.

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Portobello Mushrooms over Cherry Chestnut Wild Rice Pilaf

This simple preparation of portobello mushrooms highlights their naturally delicious flavor and texture. It also gives you more time to prepare the pilaf. If you’re cooking for two, half of the pilaf recipe will suffice, unless you want leftovers.

Cherry Chestnut Wild Rice Pilaf, recipe follows
1 portobello mushroom cap per person, wiped clean with a damp cloth
Extra virgin olive oil, first cold pressing
Sea salt
Ground peppercorn

Prepare the Cherry Chestnut Wild Rice Pilaf first, as the mushrooms cook quickly and you will want to serve them hot.

Preheat the broiler. Brush the tops of the mushroom caps with a small amount of olive oil and place them gill side up on a baking sheet. Drizzle olive oil over the gills of the mushroom, then sprinkle with sea salt and peppercorn. Broil until the mushrooms have softened and the gills begin to crisp, approximately 7 to 10 minutes.

To serve, thinly slice the mushrooms and fan them out on top of the Cherry Chestnut Wild Rice Pilaf.

Cherry Chestnut Wild Rice Pilaf:

Cherries are full of antioxidants and delicious in savory dishes. If you don’t have roasted chestnuts for this recipe, substitute pine nuts. Frozen cherries work well here, but they should be 100% fruit (no sauce or syrup). Reserve the natural juices that will develop as they thaw. Substitute fresh cherries if you have them and substitute a small splash of red or white wine for the reserved juice.

1 cup wild rice, presoaked for 2 to 8 hours
1 tbsp extra virgin olive oil, first cold pressing
1 medium red onion, chopped
2 cloves garlic, crushed
1 tsp dried Herbes de Provence
Pinch sea salt
Ground peppercorn to taste
1 cup chopped roasted, peeled chestnuts
1 cup chopped frozen pitted cherries, thawed, juice reserved


Rinse the wild rice and add it to a saucepan with 4 cups of water. Bring it to a boil, then reduce heat to lowest setting and simmer until grains start to burst open and become tender, approximately 30 to 45 minutes. Cooking time will depend on soaking time.

Meanwhile, warm the olive oil over medium heat and sauté onion until soft and translucent, about 5 minutes. Add the garlic, Herbes de Provence, salt and peppercorn. Continue cooking until the garlic becomes aromatic, another minute or two. Add the reserved cherry juice and stir to dissolve any bits on the bottom of the pan. Add the chestnuts and cherries. Stir to combine and turn off the heat. Cover and set aside until the wild rice has finished cooking.

Strain the wild rice and add it to the onion and cherry mixture. Taste for seasoning, adjust if necessary and serve.

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Cornish Game Hens with Millet Sage Stuffing

This recipe serves two. Double or triple it if you are entertaining a larger crowd.

2 organic, free-range (preferably pastured) Cornish game hens
1/3 cup dry millet, presoaked for 1 to 8 hours
Extra virgin olive oil, first cold pressing
1 apple, Macintosh or other
1 large stalk celery
2 scallions, thinly sliced
2 cloves garlic, minced or crushed
¼ cup chopped roasted chestnuts or raw walnuts
1 tbsp chopped fresh sage leaves or 1 tsp dry rubbed sage
Sea salt to taste
Ground peppercorn to taste

Rinse and drain the millet, then add it to a pan with ½ cup water. Bring to a boil, cover and reduce heat to lowest setting. Simmer until tender, about 20 minutes. Cooking time and amount of water will vary depending on how long the millet was soaked. Add a splash of boiling water if the millet becomes dry before fully cooking, or remove cover at end of cooking to evaporate extra moisture. Fluff cooked millet with a fork and set aside, uncovered.

Preheat the oven to 450F.

Heat 1 tbsp olive oil in a skillet over medium heat. Add the apple, celery, scallion and garlic. Cook until soft, about 10 minutes. Add the cooked millet, nuts and sage. Toss to combine. Season with salt and pepper; taste and adjust seasoning if needed.

Remove any extra parts inside the hens and reserve them for stock. Fill cavity of each hen with stuffing. Use knife to pierce the skin flaps beneath the legs. Cross the legs to close the cavity, inserting the right leg into a slit on the left side and the left leg into a slit on the right side. Alternatively, tie the legs together with kitchen twine. Tuck the wings under each bird and drizzle with olive oil. Massage to coat evenly, then sprinkle with salt and pepper. Bake for 1 hour, until juices run clear when thighs are pierced with a fork. Serve immediately.

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Silky Smooth Dark Chocolate Dessert

You would never guess this delicious dessert is mostly tofu. This unusual ingredient adds protein and nutrients, making it a healthy finale to a special meal.

12 oz silken tofu
6 oz dark chocolate (70% or darker)
½ tsp zest from an organic, unwaxed orange
Fresh strawberries, thinly sliced or whole raspberries to garnish

Melt the dark chocolate in a double boiler or improvise with a glass or stainless steel bowl set on top of a pan of simmering water.

Put the tofu in a blender and puree until smooth. Transfer to a mixing bowl. Add the melted dark chocolate and orange zest. Use a rubber scraper to fold the ingredients together. Spoon the mixture into 4 small ramekins and chill for at least one hour.

Just before serving, garnish with sliced strawberries or whole raspberries.

Serves 4
(If you’re having an intimate dinner for two, the other portions will keep in the fridge for another day or two.)

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