Here are some healthy items to pickup at Raley's, Bel Air and Nob Hill Foods to cart your cold away!

Vegetables support the immune system and supply a healthy dose of disease-fighting antioxidants.  Canned, frozen and dried vegetables are convenient, nutrient-rich choices that may also be more economical.  Try these vegetables:

• Dark leafy greens, such as kale and spinach
• Yellow or orange vegetables like carrots, winter squash and sweet potatoes
• Look for any fresh green and red hot peppers or hot sauce, which will allow you to taste your food better and feel less stuffy.

Try these "Super Seven" spices that have super properties: Anti-inflammatory + Powerful Antioxidants = Stronger Immunity. 

• Cinnamon
• Ginger
• Oregano
• Red Pepper
• Rosemary
• Thyme
• Yellow Curry

Protein is important for building, repairing and maintaining all of the body’s cells, tissues and organs, which help to sustain the immune system and energy levels. Try:

• Lean beef, lean pork, skinless poultry and fish
• Vegetarians - try canned and dry beans, lentils or soy products such as meatless burgers, edamame, tofu and soy milk

Nuts and seeds are packed with fiber, folate, magnesium, calcium, potassium, riboflavin, and vitamin E, making them nutritional superheroes during cold and flu season or any time of year. A few of my favorites are:

• Almonds
• Walnuts
• Pistachios
• Sunflower seeds

Whole grains are great sources of vitamins, minerals and fiber that are essential to keeping the immune system healthy.  These are lower in glycemic load than others:

• Barley
• Quinoa
• Oat Groats

My favorite remedy at the first signs of a cold is to drink this mix:

• A packet of Emergen-C
• Water
• A little Southridge Farms Montmorency Tart Cherry Juice Concentrate
• A packet of Dr. Dahl's Cold Chaser Dietary Supplement