For this week's Q&A Tuesday in Lafayette LA, SEVERAL patients have asked…

Q: Everyone is getting the flu in Lafayette LA - how can I naturally boost my immunity at home?

A: Aside from the obvious reasons that would build a stronger immune system, during the winter months and inevitable cold and flu season, taking a few extra steps to build your immunity is very important! One way you strengthen your immune system is by eating more plant-based foods. To help me elaborate on this subject, I've summarized a few key points from the documentary we show in the waiting room called, "Food Matters." Here are 4 reasons why incorporating more nutrient-dense / plant-based foods into your diet isn't such a bad idea…

1. Plant-Based Foods Provide Energy

Before the body can turn cooked food into usable fuel, it must produce enzymes to aid in the digestion process. A healthy person can create these enzymes, but it costs energy, which creates a nominal amount of stress. As we get older our enzyme production naturally slows down; if we are not getting enough enzyme-rich foods in our regular diet, our enzyme-production system will have to work even harder.

Plant-based foods, particularly raw foods, are easily digested and assimilated, which directly translates into additional energy by means of an increase in net gain. Enzymes that contribute to overall health and aid digestion are not present in cooked food; heating above 118 degrees Fahrenheit destroys them.

2. Plant-Based Foods Help You Conserve Energy

When the body doesn't have to expend a lot of energy digesting, it can conserve energy for other functions. Plant-based foods are high-net-gain foods that deliver us energy by way of conservation as opposed to consumption. At the onset of eating, we begin spending digestive resources in an effort to convert energy stored within food-also known as calories-into usable sustenance to fulfill our biological requirements. And, as we know, whenever energy is transferred from one form to another, there's an inherent loss. However, the amount of energy lost in this process varies greatly and depends on the foods eaten.

3. Eating More Plant-Based Foods Will Help You Avoid Processed "Empty" Foods

Most processed foods and snacks are really just "empty foods." These foods have plenty of "empty" calories but little nutrition, and are usually filled with starch and sugar. All of this can lead to quick weight gain and a feeling that you aren't satisfied.

Highly processed, refined, denatured "food" requires that significantly more digestive energy be spent to break it down in the process of transferring its caloric energy to us. While it's true that a calorie is a measure of food energy, simply eating more calories will not necessarily ensure more energy for the consumer. If there were such a calorie guarantee, people who subsisted on fast food and other such calorie-laden fare would have abundant energy. And of course they don't. This is a testament to the inordinate amount of digestive energy required to convert such "food" into usable fuel.

4. Eating More Plant-Based Foods Will Help You Sleep Better

In addition to feeling better while you are awake, proper nutrition can help you sleep better. Balanced nutrition provides building material to replace aging cells with new, vibrant ones. Nutrient-dense, whole food reduces stress; a healthy diet improves cortisol levels and thus the quality of sleep. Better rested people do not crave sugary and starchy foods, since they simply do not require their stimulating energy. And in turn, high-quality sleep makes it easier to maintain a healthy diet. A person needs to have his or her nutrition needs met through quality food or quality sleep can't be had at all.

Not sure where to begin as far as incorporating more plant-based foods into your diet today? Give these delicious recipes a try! (And if possible, use as many organic ingredients as you can, if available)

Minestrone Soup with Kale & Quinoa

• 1 sweet onion - medium diced
• 2 celery stalks - medium diced
• 3 carrots - medium diced
• 2 tablespoons olive oil - or enough to cover the bottom of the pot
• 2 cloves garlic - finely chopped
• 2 cups fresh zucchini - medium diced (about 1 medium or 2 small)
• 2 cups green beans - cut in 1 inch pieces
• 1 bell pepper - medium diced
• 1.75 lbs of fresh tomatoes or 1 x 28 ounces can crushed tomatoes
• 4 cups of water
• 1 15-ounce can of cannellini beans
• 1 15-ounce can of chickpeas
• 1 cup quinoa
• 2 cups kale - stems removed
• 1 teaspoon turmeric (or to taste)
• Pinch of red pepper flakes
• Salt and pepper to taste
• Fresh grated parmesan cheese as a garnish

Directions:
1. Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
2. Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
3. Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
4. Add the tomatoes and the water, raise heat to high and bring to a boil.
5. Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
6. Add the quinoa and cover for 15 minutes.
7. Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.

Crazy Sexy Bean Chili

• 1 tablespoon cumin
• 2 tablespoons olive oil
• 1 white onion, diced
• 3 garlic cloves, minced
• 1 jalapeño, finely diced (for less heat, remove seeds and/or use half the pepper)
• 2 tablespoons chili powder
• 1 1/2 cups finely diced shitake mushrooms
• 1 zucchini, diced
• 1/2 cup diced potato (any kind)
• Two 15-ounce cans of black beans, rinsed
• One 15-ounce can of kidney beans, rinsed
• One 14-ounce can of crushed tomatoes
• 2 cups water
• 2 tablespoons maple syrup
• 1 teaspoon sea salt
• 1 cup kale, chopped
• Avocado, diced as a garnish

Directions:
1. Add olive oil, onion, garlic, and jalapeño. Stir consistently until the onion is golden and translucent.
3. Add in the chili powder, mushroom, zucchini, and potato, and stir well. Sautee for 3 to 4 minutes, stirring to avoid sticking.
4. Add in black beans, kidney beans, tomatoes, water, maple syrup & sea salt. Cover with a lid, reduce heat to low, and allow to cook for 20 to 25 minutes, or until the potatoes are tender.
5. Remove from heat, and stir in the kale.
6. Serve hot. Garnish with diced avocado and a handful of coriander, if using.

Roasted Veggie Tacos

• 2 Cups of Frozen Corn
• 3 Zucchinis, diced
• 1 Poblano Pepper
• 1 Teaspoon of Chili Powder
• 1/2 Teaspoon of Cumin
• 1/2 Teaspoon of Garlic Powder
• 1/2 Teaspoon of Onion Powder
• Shredded raw cabbage
• Small Taco Sized soft or hard Tortillas
• Sour cream, Salsa & Avocado, sliced, to garnish

Directions:
1. Steam frozen corn.
2. Preheat oven to 400f degrees.
3. Place zucchini, poblano pepper, and corn on a baking sheet. Place in oven and cook for 20 minutes. After 10 minutes stir veggies and flip pepper.
4. Remove veggies from oven, and dice poblano pepper.
5. Place the veggies and diced pepper in a bowl. MIx veggies together and mix in seasonings.
6. Scoop mixture onto tortillas, top with cabbage, sour cream, salsa & avocado.