Dr. Wendy Warner, a board certified holistic physician, is a nationally known lecturer and teacher of integrative holistic medicine.Dr. Kellyann Petrucci, who is a go-to expert in the nutritional field, helps patients build the strongest, healthiest bodies through her family-based workshops and consulting practice (http://www.drkellyann.com Twitter @drkellyann).

• Introduction 1About This Book 1Conventions Used in This Book 2What You’re Not to Read 3Foolish Assumptions 3How This Book is Organized 4Part 1: Getting to Know Your Immune System 4Part 2: What Happens When Your Immune System Gets Off Track 4Part 3: Laying the Groundwork for Super Immunity: Nutrition, Lifestyle, and Detox 5Part 4: Cooking Up Recipes for Immunity and Wellness 5Part 5: The Part of Tens 5Icons Used in This Book 5Where to Go from Here 6Part 1: Getting to Know Your Immune System 7Chapter 1: Immunity: Your Ticket to a Stronger, Longer, and Healthier Life 9Super Immunity 101 10Starting with your immune system 10Boosting your immunity with nutritional excellence 10Considering super immunity and modern medicine 11Living Longer, Stronger, and Healthier 12Focusing on healthy cells 13Turning on your “super immunity” genes 14Choosing health 15Boosting Your Immunity to Look and Feel Amazing 15Looking younger 16Increasing vitality 17Getting a good night’s sleep 17Clearing up skin and digestive issues 18Chapter 2: Understanding the Parts and Functions of Your Immune System 21Introducing the Key Players: Your Immune Organs 22Bone marrow 22Thymus 22Spleen 24Lymph nodes 24How they work together 24Meeting More Players: All the Different Cell Types 25Phagocytes 25Lymphocytes 25How they work together 28Tracking How the Immune System Really Works 28Establishing surface barriers and mucosal immunity 29Accepting normal flora 29Complement system 30Relying on innate immune response 30Acquired immune response 31Considering Vaccinations and How They Work 34Teaching your immune system to remember and fight 34Weighing pros and cons of vaccination 35Making an informed decision about flu shots 36Part 2: What Happens When Your Immune System Gets Off Track 39Chapter 3: Strengthening Your Allergy Defense System 41Battling Sneezes, Sniffles, and Itchy Eyes 42Getting to the root of the allergic reaction 42Pinpointing causes of allergic rhinitis 43Diagnosing allergic rhinitis 44Using conventional medicine treatment for allergies 45Choosing natural medicine treatment for allergies 47Catching Your Breath Again: Asthma 48Diagnosing asthma 49Using conventional medical treatment for asthma 49Choosing natural medicine treatments for asthma 49Soothing Scaly, Itchy Skin: Eczema 50Diagnosing eczema 50Using conventional medical treatment for eczema 50Choosing natural medical treatment for eczema 51Distinguishing between Food Allergies and Food Sensitivities 52Immediate/Acute food allergies 52Delayed food-allergy reactions and food sensitivities 54Chapter 4: Autoimmune Disorders: Dealing with an Overactive Immune System 57Getting to the Root of a Confused Immune System 58Uncovering a genetic predisposition 58Weighing the impact of gender 59Factoring in the environment 59Blaming immune dysregulation: Imbalance of Th1 and Th2 60Contributing Factors Essential to the Autoimmune System 60NF-kB 61Inflammatory cytokines 61Free radicals 61Cortisol and the stress response 625-MTHF 62Pinpointing Dietary Influences on Autoimmune Conditions 62Lower arachidonic acid 63Higher omega-3 intake 63Vitamin D 64Gluten 64What Do You Mean My Gut is Involved? 65Developing increased gut permeability and antibody formation 65Fixing your gut to fix your immune system 66Estrogen: A Hormone, a Helper, and a Potential Time Bomb 68Influencing estrogen breakdown products 68Processing chemicals and estrogens in the liver 69Modifying liver activity and the amount of estrogen to process 69Mercury and How It Wreaks Havoc on the Immune System 70Scaling back on mercury-heavy fish 71Dealing with mercury in dental work 71Testing for mercury toxicity 72Nutrigenomics: Using Food Nutrients to Modify Autoimmunity Specifically 72Caffeine 73Hops-derived compounds 73Omega-3 fatty acids 73Curcumin and rosemary 73Selenium and zinc 73Vitamin D 74Considering Specific Autoimmune Conditions 74Rheumatoid arthritis 74Autoimmune thyroiditis 76Chapter 5: Cancer: When the Immune System Takes a Vacation 81Understanding the Changes in Cells that Lead to Cancer 82Tracking dangerous cell mutations 82Skipping apoptosis: Planned cell death and how it relates to cancer 83Weeding out cancer cells 83Realizing that even a good immune system can’t always keep up 84Reducing Your Chances of Recurrence after Chemotherapy or Radiation 84Making dietary interventions specific to cancer 85Managing stress: Cortisol and cancer prevention 87Cleaning up your environment 88Taking Supplements Post-Treatment: Possible Drug Interactions 89Omega-3 fatty acids 90Probiotics 90Vitamin D3 90Vitamin C 90Calcium and magnesium 91Zinc and selenium 91Aloe vera 91Astragalus 91Cat’s-claw 92Echinacea 92Ginseng 92Nettle 92St John’s wort 92Viewing Cancer Treatments from around the World 93Traditional Chinese medicine 93Ayurveda 95Chapter 6: Immunodeficiency Disorders: When the Immune System Slows Down 97Uncovering Inherited Immunodeficiency Disorders 98B cell immunodeficiency syndromes 98T cell immunodeficiency syndromes 99Combined B and T cell deficiency 100Problems with phagocytosis 101Problems with complement proteins 101Testing for inherited deficiencies 102Exposing Acquired Immunodeficiency Disorders 102Identifying the main culprits leading to deficiency 102Diagnosing acquired deficiencies 104Treating Inherited and Acquired Immunodeficiency Conditions 105Nutrition and stress management 106Antibiotics, antifungals, antivirals 106Interferon 107Immunoglobulin infusions 107Bone marrow transplant 107Chapter 7: Uncovering the Influence of Immunity in Other Conditions 109Chronic Inflammation: From Achy Joints to Alzheimer’s 109The inflammatory process 110Achy joints 110Heart disease 111Diabetes 111Alzheimer’s disease 112Irritable Bowel Syndrome (IBS), or Leaky Gut Syndrome 113Diagnosing IBS 115Treating IBS 116Acne and Chronic Skin Conditions 117Acne 117Psoriasis 119Eczema 120Contact dermatitis 120Part 3: Laying the Groundwork for Super Immunity: Nutrition, Lifestyle, and Detox 123Chapter 8: Improving Your Immunity with Nutrition 125Calling in Nutrition’s Big Guns 126Powerful protein: Making you healthy (and thin!) 127Healthy fats: Protecting your body 130Carbs your body will love: Getting your charge back 133Building Your Plate for Everyday Wellness and Robust Immunity 137Finding the right portion sizes 137Satisfying your thirst 140Staying Away from Foods on the Proceed-with-Caution List 141Unhealthy grains 141Beans and legumes 142Dairy and stuff 143Avoiding Certain Foods at All Cost 145“Frankenfoods” 145Sneaky food additives 147Sugar: The monkey on your back 149Having to Say Goodbye to Foods You Love, or Do You? 151Salt: Friend or foe? 151Are desserts on the menu? 152How about happy hour? 153Restarting Your Health and Nutrition with the “Boosting 30” 154Chapter 9: Tapping the Immune Properties of Superfoods 155Getting the Scoop on Superfoods 156Separating superfoods from the rest of the pack 156Tacking on a superfood bonus: Weight loss 159Robust, Everyday Superfoods with the “It” Factor 160Dark chocolate 161Fruits 161Nuts and seeds 164Spices and herbs 166Teas 168Vegetables 169Chapter 10: Getting an Extra Kick from Supplements and Herbs 173Adding Supplements for Better Health 174Fish oil 175Magnesium 176Probiotics 176Vitamin C 177Vitamin D3 178Zinc 178Mixing in Medicinal Herbs 179Aloe vera 180Astragalus 180Cat’s-claw 181Echinacea 182Elderberry 182Ginseng 183Hyssop 184Licorice root 184Nettle 185St John’s wort 185Seeking Out a Few Exotic Superfoods 186Acai berries 186Goji berries 187Sea vegetables 188Chapter 11: Living an Immunity-Friendly Lifestyle 191Getting More from Your Daily Routine 192Sleep 192Sunshine 194Water 198Exercise 201Exploring Ways to Reduce Stress 203Massage 203Yoga and meditation 204The HeartMath solution 205Chiropractic 206Naturopathy 208Energy work 209Chapter 12: Exploring Detoxification to Refresh Your Immunity 211Deciding to Detox 212What is a detox, and is it right for you? 212Weighing the pros and cons of detoxing 212Meeting the Key Players in Detoxification 214Our Immune-Boosting Detox Strategy 217Setting yourself up for detoxing success 218Detoxing with supplement powder and medical foods 219Detoxing with foods and drinks alone 219Adding supplements to support detoxification 222Detoxifying Your Environment 222Starting with self-care products 222Improving your surroundings at home and work 223Part 4: Cooking Up Recipes for Immunity and Wellness 225Chapter 13: Planning and Stocking an Immunity-Friendly Kitchen 227Getting Started: Cleaning Out Your Kitchen 228Restocking Your Kitchen for a Boosting Future 230Picking proteins your body will love 230Choosing produce with boosting power 231Selecting fabulous fats for a nourishing kitchen 233Adding in kitchen staples for eating well 235Shopping for Healthy Foods 236Getting food straight from the farm 237Exploring traditional grocers and health food stores 238Buying organic: Do’s and don’ts 238Preparing Food the Right Way for Wellness 239Baking 240Braising 240Sautéing and stir-frying 240Roasting 241Slow cooking 241Steaming 241Poaching 241Batch cooking 241Skipping the grill 242Chapter 14: Breakfasts to Start Your Day in a Healthy Way 243Thinking beyond Traditional Breakfast Foods 244Chapter 15: Lunches for a Midday Energy Burst 251Saying Goodbye to the Midday Slump 251Chapter 16: Dinners and Side Dishes to Strengthen Your System 259Making Time for Healthy Family Meals 260Chapter 17: Soups, Salads, and Sauces for Deep Healing and Cleansing 275Taking Charge of Your Health by Cooking for Yourself 276Chapter 18: Desserts and Snacks to Keep You on Track 289No, Eating the “Extras” Isn’t Cheating 290Chapter 19: Tonifying Teas and Sensational Smoothies 301Getting Anti-inflammatories and Probiotics in Your Glass 302Part 5: The Part of Tens 313Chapter 20: Ten Tips to Avoid Colds and Flu 315Wash Your Hands 315Clean Your Phones and Keyboards 316Air Out Your Workspace 316Get a Good Night’s Sleep 316Take a Walk 317Eat an Orange Every Day 317Take Oscillococcinum 317Supplement with Herbal Andrographis 318Take Echinacea in Root Extract or Tea Form 318Up Your Vitamin D Intake 319Chapter 21: Ten Breathing Exercises for a Better Immune System 321Breath Awareness Exercise 321Three-Part Breath 322Rhythmic Breathing 323Ujjayi Breath 324Breath of Fire 324Lion’s Breath 325Alternate Nostril Breathing 326Yogi Nerve Revitalizing Breath 327Sitali Breath 328Breath Retention 329Chapter 22: Ten Boosting Exercises You Can Do Anywhere 331Thymus Reset 332K-27 Energy Buttons 333Spleen Thump 334Chair Pose 335Bound Bridge 336Rebounding 337Walking 338Shaking the Tree 339Ragdoll Twist 339Cross-Crawl Pattern 340Chapter 23: Ten Ways to Get Your Family on the Immunity Bandwagon 341Be a Strong Leader 342Teach Kids the “Why” of Healthy Living 342Recognize Junk Food Marketing 343Make Healthier Eating Fun 344Change Breakfast First 344Set Some Dinner Rules 345Teach Kids the Basics of Building a Healthy Plate 346Encourage Teamwork in the Kitchen 347Take Your Family on a Food Field Trip 347Manage Sweets 348Appendix: Metric Conversion Guide 351Index 355

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