Seven Holistic Alternatives to Flu Shots


1. Boost Vitamin C

Vitamin C is a powerful antioxidant; known for decreasing the severity of colds. Great natural vitamin C sources include kiwi, orange, apple, leafy greens, broccoli, Brussels sprouts, and lemon.

2. Eat Garlic Daily

Garlic is a potent but superb way to fight off bad bacteria.  Try adding raw garlic to salad dressings, hummus and dips to give your immune system a lift!

3. Sleep, Sleep, Sleep 

Your immune system dips and susceptible to colds and flus when your low on sleep and experiencing high levels of stress. Make sure you have tools in place to help you get the best quality sleep you can.  Invest in a black out shade, wear a sleep mask, and make sure your room is free of distractions and noise.  Furthermore, sleep with your electronic devices at least five feet from you.  They can disrupt your sleep without you even knowing it.

4. Eat fresh ginger/drink fresh ginger juice

Ginger is a pain reliever and inflammation fighter!  It’s also an anti-viral agent that fights mucus build up.  Your digestive system and immune system will be happy receivers of this powerful natural antibiotic.

5. Cut out Sugar

Sugar weakens your immune system and also causes inflammation in the body.  Inflammation leads to digestive troubles and a host of other diseases.

6. Manage Your Stress

Stress can take such a big toll on our bodies and our minds.  Reduce or eliminate it by taking a walk, meditating, exercising or listening to relaxing music.

7. Gargle with Salt Water

Gargling with salt water twice daily can help you fight off germs, viruses and the stomach bug.

TO Your Immune System and Health!

Autumn (check me out at

Color Your Body Healthy!


by Autumn Pappas, CHHC, AADP

Add Some Color to Your Plate! 

One of the best ways to have a balanced and healthy diet is to eat an array of colored vegetables and fruits. The different colors of these foods provide particular functions for our bodies.

White fruits and vegetables support our immune system. They are anti-fungal, anti- bacterial and anti-biotic in nature. They fight off external and internal things that try to damage our bodies.  Cauliflower, onions, garlic, ginger and shallots all fall under this category and are great immune system boosters.

Yellow and orange fruits and vegetables make us beautiful and are good for our digestive systems. They contain carotenoids and bioflavonoids which act as antioxidants.  They help keep our skin looking healthy, heal wounds and make our bones strong. Lemons, butternut squash, pineapple, summer squash, oranges, yams and cantaloupes all contain these powerful qualities.

Red fruits and vegetables are beneficial for our hearts and fight cancer because their red color comes from lycopene. Lycopene is a pigment that acts as an antioxidant and protects our bodies from free radicals and heart disease. Good sources of lycopene are tomatoes, red bell peppers, beets, watermelon, radishes, red cabbage and chilies.

Green fruits and vegetables contain lutein and carotenoids which keep our eyes healthy. Green foods also have potassium, folate, and vitamins C and K. Avocados and kiwi are star players in this category. Avocados lower cholesterol, prevent strokes, help with absorption of nutrients, protect our eyes and are a great source of glutathione. Kiwis are so rich in Vitamin C that just one kiwi contains almost our whole daily amount.

Purple foods have antioxidants and flavonoids which protect our hearts and promote longevity.  They also improve our memory and assist in preventing cancer risks. Good sources of these powerful purple foods include eggplant, purple grapes, plums, figs, raisins, prunes and blackberries.

Next time you’re at the market, pick up some new colored fruits and vegetables to add to your diet. Your body will perform better, be healthier, and thank you!

To your health!

Autumn (check me out at

*My article was published in the December 2012 issue of the Port Ludlow Voice.

Want to reduce your anxiety? Try these brain changing foods!

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Tired of fighting with stress and worry?

Try these foods that fight anxiety and depression!

1.  Foods rich in tryptophan (sweet potatoes, beets and carrots)

Tryptophan is an amino acid that converts to serotonin in your brain, boosting happiness levels.

2.  Foods that are rich in selenium (whole grains, nuts, seeds, and shellfish).

Low intake of selenium is linked to depression.

3. Foods rich in Vitamin C (red bell peppers, broccoli, kiwi, peaches, collard greens)

Vitamin C reduces stress–which in turn reduces anxiety.

4. Foods rich in Omega 3’s (walnuts, flaxseed, chia seeds, salmon, tuna)

Omega-3 fatty acid stabilize mood.

To your health!

Autumn (check me out at