Easy Way To Reduce the Risk of Winter Infections!

As I open the door, a chill is in the air that is distinctly fall. I feel a brisk cold wind crawl across the yard making the remaining colorful leaves rustle. Thus taking me back to my younger years with the smell of wood burning in wood stoves and fireplaces.

To my delight, the amount of hot chocolate increases! Yes, fall is here and winter is on the way!

It’s the time of year when respiratory infections the cold and flu are most notorious. (Shhhh! they actually exist year round). Do you want an easy way to reduce the risk of infections?

The American lifestyle and diet do not support great immune function or great health. Consequently, American’s as a population have low immune function. Nutritional yeast (also known as Nooch) can help anyone boost the part of the immune system that protects us from bacteria and viruses. It can help prevent or reduce our risk of these types of infections. However, for it to be effective you must take it every day.

Athletes tend to get infections more often in the colder months. If you are an athlete do you find yourself getting more infections in the fall or winter or after intense exercise? If so, you should consider making this immune-boosting powerhouse an everyday part of your diet. It doesn’t take much to get the immune boosting effect. As little as 1 tbsp. per day is effective.

Nutritional yeast is safe for everyone including your pets!! Nutritional yeast is de-activated yeast grown on beets and sugar cane molasses. Do not confuse it with brewers or bakers yeast. Bakers yeast can deplete B vitamins. Even though Brewers and Bakers yeast also contain beta glucan’s they are typically grown on grains like corn (GMO).

Nutritional Yeast is a power house!

Bakers, Brewers and Nutritional Yeast are created using a species of yeast called Saccharomyces cerevisiae which does not cause yeast overgrowth.

Nutritional yeast is rich in protein, B vitamins including B1, B2, B3, B5, B6, Folate, B12, and 15 minerals and contains immune boosting beta-glucan’s. Because of its nutritional content Nutritional yeast is also important for supporting a healthy central nervous system, boosting energy and protecting our vision, skin and hair.

Furthermore, Nutritional and Brewers yeast have been used as an energy booster and for recovery for athletes for decades. Nutritional yeast has 16 amino acids and is an excellent source of protein. B vitamins are necessary to convert carbohydrates and fats into energy.

Fortunately, Beta-glucan’s boost the part of the immune system that fights bacteria and viruses. I know many endurance athletes that tend to get a cold or infection after a physically hard event such as an intense cycling races, half-marathons, marathons and Iron-Man competitions.  Studies show the beta glucan’s in nutritional yeast boost the immune system so it’s ability to protect against bacterial and viral infection is not lost.

The immune system is reduced by 30% or more after the body goes through that type of physical stress. Studies show Nutritional Yeast when used regularly prevents that drop in immune function. This helps prevent bacterial and viral infections after tough physical events. It can also help boost recovery time.

You can’t eat too much and it can be used in a variety of ways. I put 1/2 tsp in each of my Vive shakes!! I like the flavor of the Bragg’s brand best. Bragg’s is also GMO free and all the added nutrients come from natural not synthetic sources. #nutritionalyeast #viveshake

Nutritional Yeast has a mild cheese flavor and is great sprinkled on veggies, popcorn or in smoothies. This link will provide a few great recipes to use Nutritional Yeast. http://www.godairyfree.org/news/guide-nutritional-yeast-recipes

Nutritional Yeast also provides other beneficial health benefits!

  • Here is the nutritional breakdown for one serving, which is ¼ cup.
    60 calories
    5 calories from fat
    5 grams carbohydrates (2 percent DV)
    4 grams fiber (16 percent DV)
    9 grams protein (16 amino acids)
    0.5 grams fat (1 percent DV)
    25 milligrams sodium (1 percent DV)
    790 percent DV of Thiamine (Vitamin B1)
    570 percent DV of Riboflavin (Vitamin B2)
  • 363 percent DV of Niacin (Vitamin B3)
  • 180 percent DV of Pantothenic acid (Vitamin B5)
  • 300 percent DV of Pyridoxine (Vitamin B6)
  • 230 percent DV of Niacin (Vitamin B3)
  • 290 percent DV of Cobalamin (Vitamin B12)
  • 270 percent DV of Folate (Vitamin B9)
  • 38 percent DV of Zinc
  • 11 percent DV of Iron


If you want to keep your immune system in fighting condition make Nutritional Yeast part of your daily routine. It can be used in a variety of ways.

Healthy wishes

Wally Bishop C.N.C., I.N.H.C.

Integrative Nutrition Health Coach




Boost Your Immune System, Naturally

Your immune system is your defense against toxins such as drugs and environmental chemicals, rogue cells that cause cancer, fungi, parasites , viruses and bacteria that cause infections like the flu’s, colds and respiratory and sinus infections.

Can you boost your immune system naturally? Science has mixed reviews on how to improve our immune system.  However, many studies do show that certain nutrients are critical for healthy immune function.

Our immune system is highly complex and is influenced in many ways. A healthy immune system should protect us from almost any type of virus, bacteria, fungus, parasite or toxin. If  healthy, it should be able to stop almost any foreign invader or rogue cell trying to harm our body.

Our immune function is controlled through a highly complex system of organs and processes called the immune system. The immune system has many ways of protecting us.  For example; your skin has antimicrobial properties and special sensory cells that act as part of your immune defense system.  Your tears, mucus and saliva have special enzymes that breakdown the cell wall of invading bacteria.  Since the nasal passage and lungs are coated in mucus, many germs not killed  are immediately trapped in the mucus and soon swallowed. Mast cells also line the nasal passages, throat, lungs and skin and alert other parts of the immune system to respond.  Inside each cell another type of immune system functions. Several enzymes act as defenders to protect the inner health of the cell. Two of these; Super Oxide Dismutase (SOD) and Glutathione peroxidase protect the cell against free radical attacks. In the liver and other cells, another class of enzymes collectively called xenobiotic-metabolizing enzymes work to detoxify toxins in our bodies. These xenobiotic removing enzymes are a part of another system, Cytochrome P-450 & P448. Cytochrome P450 & 448 are so powerful, drug manufacturers must figure out ways to defeat them so their drugs will work in the body. Hummm, I guess that’s why drugs have so many negative side effects.  They alter the body’s ability to protect itself ! The health of our immune system and it’s ability to protect our body from harm is dependent on many factors.  Researchers still don’t fully understand exactly how the immune system operates. They do concede, that how we live and eat may play a large role on our immune system’s health status.

Our diet and lifestyle play a large role in determining how effective our immune system is at protecting us.  Those enzymes we just read about need many nutrients in the body for them to work effectively. It’s not just what we eat and don’t eat, it is also how we live.

Let’s look at the most powerful influences on your immune systems health status.


  • Stress
  • Lack of sleep
  • Emotional toxicity  hatred, anger, jealousy, resentment, self-defeating thoughts
  • Isolation
  • Cigarettes
  • Caffeine (in excess)
  • Alcohol (in excess)
  • Refined and Processed foods
  • Simple Sugars
  • Lack of exercise

Positives for our Immune System


  • Relaxation
  • Pure water- spring water or purified water
  • Adequate sleep- 7 to 8 hours
  • Love, family, community involvement, self-appreciation
  • Positive attitude
  • Laughter
  • Being physical activity gardening, hiking etc… , exercise daily (movement is important for our lymphatic system)
  • A spiritual connection
  • A diet rich in diversity, including vegetables, fruits, beans, whole grains (however limit), nuts and seeds and to a lesser degree wild caught cold water fish and organic turkey or chicken breast.


It’s common knowledge that certain foods and nutrients boost our immune function. You can find thousands of sites publishing these list.  What most don’t tell you, is,  what you do and how you eat consistently, has the biggest impact on your health.  For example; if you regularly eat refined ( foods that have been altered, removing most of the nutritional integrity of the original food) and processed foods ( foods such as luncheon meats, processed cheese, prepared dinners in a package) drink soft drinks or smoke,  taking a multivitamin or occasionally eating a few healthy foods isn’t going to have much of a positive impact on your health.  Refined and processed foods not only give little nutrition, they also pollute our bodies with harmful preservatives and additives that can diminish our health.

Foods that Promote Immune Function ( all plant-based foods have immune boosting potential)

Nutrients Important for Immune Function

All nutrients are important for our health, however a few are vitally important for our immune system to function optimally. If you have a diet rich in a variety of healthy foods, you will give yourself the best chance to build a healthy body.  Remember, it is the consistency of what we do.   If you live a healthy lifestyle 80% of the time you should build health. An occasional indulgence isn’t going to effect your health in a negative way. Obviously the reverse is true; live unhealthy 80% of the time and have a healthy treat occasionally and you will still build poor health.

Eat a proper balance of carbohydrates, fats and proteins to insure your ability to build a healthy body.  Your daily calories should contain 50 to 60% carbohydrates, 25 to 35% healthy fats and 10 to 20% protein.

Nutrients Vital for Immune System Health

Vitamin A

Vitamin B6 & B12

Vitamin C

Vitamin D

Vitamin E



Omega 3 Fatty Acids





Supplements for immune function

Oregano oil (make sure its therapeutic grade and take with water, it is very strong and hot)

Nutritional Yeast (boost our ability to kill bacteria and viruses) (do not confuse with brewers yeast or bakers yeast)

Zinc L-monomethionine

Raw Honey


Stop eating body polluters and nutrient robber like fast foods, processed foods and refined foods. They overload your immune system and provide very little nutrition needed to keep your immune system healthy. Eat a mostly plant based diet with lots of differently colored veggies and fruits. Keep the sugar in your diet to a minimum. This also means staying away from grain flours because they turn to blood sugar quickly. Exercise often and stay hydrated!!

If you really want to maximize your opportunity for optimal health, adopt a life style that includes a healthy diet, rest, relaxation, love, laughter and a strong spiritual foundation.  In addition, avoid exposure to those who are sick when possible.  Practice good sanitation at all times.


Healthy Wishes,

Wally Bishop C.N.C. I.N.H.C.

Integrative Nutrition Health Coach

Wellness With Wally



The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.