Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Where to Go from Here
Chapter 1 Immunity: Your Ticket to a Stronger, Longer, and Healthier Life
Super Immunity 101
Starting with your immune system
Boosting your immunity with nutritional excellence
Considering super immunity and modern medicine
Living Longer, Stronger, and Healthier
Focusing on healthy cells
Turning on your “super immunity” genes
Choosing health
Boosting Your Immunity to Look and Feel Amazing
Looking younger
Increasing vitality
Getting a good night’s sleep
Clearing up skin and digestive issues
Chapter 2 Strengthening Your Allergy Defense System
Battling Sneezes, Sniffles, and Itchy Eyes
Getting to the root of the allergic reaction
Pinpointing causes of allergic rhinitis
Diagnosing allergic rhinitis
Using conventional medicine treatment for allergies
Choosing natural medicine treatment for allergies
Catching Your Breath Again: Asthma
Diagnosing asthma
Using conventional medical treatment for asthma
Choosing natural medicine treatments for asthma
Soothing Scaly, Itchy Skin: Eczema
Diagnosing eczema
Using conventional medical treatment for eczema
Choosing natural medical treatment for eczema
Distinguishing between Food Allergies and Food Sensitivities
Immediate/acute food allergies
Delayed food-allergy reactions and food sensitivities
Chapter 3 Cancer: When the Immune System Takes a Vacation
Understanding the Changes in Cells that Lead to Cancer
Tracking dangerous cell mutations
Skipping apoptosis: Planned cell death and how it relates to cancer
Weeding out cancer cells
Realizing that even a good immune system can’t always keep up
Reducing Your Chances of Recurrence after Chemotherapy or Radiation
Making dietary interventions specific to cancer
Managing stress: Cortisol and cancer prevention
Cleaning up your environment
Chapter 4 Uncovering the Influence of Immunity in Other Conditions
Chronic Inflammation: From Achy Joints to Alzheimer’s
The inflammatory process
Achy joints
Heart disease
Diabetes
Alzheimer’s disease
Irritable Bowel Syndrome (IBS), or Leaky Gut Syndrome
Diagnosing IBS
Treating IBS
Acne and Chronic Skin Conditions
Acne
Psoriasis
Eczema
Contact dermatitis
Chapter 5 Improving Your Immunity with Nutrition
Calling in Nutrition’s Big Guns
Powerful Protein: Making You Healthy (and Thin!)
Traditional sources of protein: Meat, fish, and eggs
Vegetarian protein options
Healthy Fats: Protecting Your Body
Saturated fats
Monounsaturated fats (MUFAs)
Polyunsaturated fats (PUFAs)
Refined fats and oils to avoid
Carbs Your Body Will Love: Getting Your Charge Back
Healthy carbohydrates: Vegetables
Healthy carbohydrates: Fruits
Chapter 6 Choosing Good Foods, Avoiding Bad Foods
Building Your Plate for Everyday Wellness and Robust Immunity
Finding the right portion sizes
Satisfying your thirst
Staying Away from Foods on the Proceed-with-Caution List
Unhealthy grains
Beans and legumes
Dairy and stuff
Avoiding Certain Foods at All Cost
“Frankenfoods”
Sneaky food additives
Sugar: The monkey on your back
Having to Say Goodbye to Foods You Love, or Do You?
Salt: Friend or foe?
Are desserts on the menu?
How about happy hour?
Restarting Your Health and Nutrition with the “Boosting 30”
Chapter 7 Tapping the Immune Properties of Superfoods
Getting the Scoop on Superfoods
Separating superfoods from the rest of the pack
Tacking on a superfood bonus: Weight loss
Robust, Everyday Superfoods with the “It” Factor
Dark chocolate
Fruits
Nuts and seeds
Spices and herbs
Teas
Vegetables
Chapter 8 Planning and Stocking an Immunity-Friendly Kitchen
Getting Started: Cleaning Out Your Kitchen
Restocking Your Kitchen for a Boosting Future
Picking proteins your body will love
Choosing produce with boosting power
Selecting fabulous fats for a nourishing kitchen
Adding in kitchen staples for eating well
Shopping for Healthy Foods
Getting food straight from the farm
Exploring traditional grocers and health food stores
Buying organic: Do’s and don’ts
Chapter 9 Living an Immunity-Friendly Lifestyle
Getting More from Your Daily Routine
Sleep
Sunshine
Water
Exercise
Exploring Ways to Reduce Stress
Massage
Yoga and meditation
The HeartMath solution
Chiropractic
Naturopathy
Energy work
Chapter 10 Considering Vaccinations and How They Work
Teaching Your Immune System to Remember and Fight
Weighing Pros and Cons of Vaccination
Making an Informed Decision about Flu Shots
Chapter 11 Exploring Detoxification to Refresh Your Immunity
Deciding to Detox
What is a detox, and is it right for you?
Weighing the pros and cons of detoxing
Meeting the Key Players in Detoxification
Our Immune-Boosting Detox Strategy
Setting yourself up for detoxing success
Detoxing with supplement powder and medical foods
Detoxing with foods and drinks alone
Adding supplements to support detoxification
Detoxifying Your Environment
Starting with self-care products
Improving your surroundings at home and work
Chapter 12 Ten Breathing Exercises for a Better Immune System
Breath Awareness Exercise
Three-Part Breath
Rhythmic Breathing
Ujjayi Breath
Breath of Fire
Lion’s Breath
Alternate Nostril Breathing
Yogi Nerve Revitalizing Breath
Sitali Breath
Breath Retention
Chapter 13 Ten Tips to Avoid Colds and Flu
Wash Your Hands
Clean Your Phones and Keyboards
Air Out Your Workspace
Get a Good Night’s Sleep
Take a Walk
Eat an Orange Every Day
Take Oscillococcinum
Supplement with Herbal Andrographis
Take Echinacea in Root Extract or Tea Form
Up Your Vitamin D Intake
Index
EULA