Winter is a time when the immune system gets a bit sensitive for many people. Less sunlight and colder weather means less activity for many. Colds and sore throats are typical for the winter season. And we still have several weeks to go before we hit spring.

While it’s tempting to just stay inside and rest, we do have lives and have to be able to function in tip-top condition. I recently spoke to nutrition coach Marian Buck-Murray of Maplewood and asked her what some of the best healing foods are for this time of year.

She recommended her top five choices. Perhaps by using some of them or all of them it will help make this winter season a little bit easier for you.

1. Ume Boshi Plum Paste. “It’s antibiotic,” Buck-Murray said. “Very alkalizing. Clients say it tastes like candy. It’s salty and sour. It’s my hero for sure.”

2. Daikon radish is super for relieving congestion according to Buck-Murray. She recommends making a tea by grating a little bit and simmering in water for 30 minutes Ginger and/or lemon rind can be added. “You can eat the daikon you have cooked,” she said.

3. Oregano. Oregano is a very strong natural antibiotic. It can be made into a tea. With honey it’s good for a sore throat. Or you can just take oregano oil capsules. “It will help knock things out,” said Buck-Murray. “It’s also good for parasites, anti-inflammatory, headaches … it’s really good stuff.” Unfortunately oregano is so strong it knocks out both bad and good bacteria, therefore Buck-Murray recommends using a probiotic with it.

4. Cinnamon. Cinnamon is a healing spice that’s very good for coughs, sore throats, indigestion, and circulation. Buck-Murray said, “It’s one of those things for multi-purpose. It’s very warming as opposed to fruits or salads.”

5. Clove tea. When I asked Buck-Murray what is best for those who suffer from the winter blues she recommended clove tea. “Very good for people who are feeling a real funk and they need some energy,” she said. “It’s very energizing. Very antiseptic. It really will help.”

Buck-Murray suggests eating foods that hold a lot of nutrients during the winter, such as winter squash and dried beans.

Foods such as refined carbohydrates, coffee and alcohol weaken the system. The body’s resistance gets lower because of all the junk food that was consumed during holiday parties. “The body has to work harder to keep the PH balance proper,” she said. “When we feed the body nutrient rich foods, we’re making it much easier. Heated foods, soups, stews, oven roasted vegetables … there’s a reason for them.”

For more information, go to: www.goodfoodsolutions.com

Contact Mary Anne Christiano at: MaryAnneChristiano@Gmail.com