It's cold and flu season. And if you haven't noticed, it's because you live under a rock. Sore throats, sneezing, coughing, sniffling, fevers, body aches and pains: EVERYONE is sick! Including myself. And it's no fun.

While we all know that washing our hands and getting enough sleep is especially important this time of year, have you ever stopped to consider how important nutrition is to your well-being?

Ingesting foods and beverages is not just a way to fill a grumbling stomach. Everything that we put into our mouths has – or at least should have – a purpose. The nutrients contained in foods, including carbohydrates, fats, proteins, vitamins, minerals and water, are vital to creating and sustaining a healthy immune system and body. So while you might be aware of just how much that empty stomach needs to be filled, you should always keep in mind that there are other parts of you that use that food for survival.

I got sick this year (very sick) not because of a change in the weather, or because I visited a daycare center (notorious for viral infestations) or because I ran around naked in the freezing cold weather (not that I did). I got sick because I got stressed out and neglected my good eating habits for several days in November. By doing so, my normally efficient immune system weakened and made me susceptible to all kinds of viral, bacterial and/or fungal infections. Hence, I've been laid up for the past four weeks, barely able to get out of bed.

There are some easy steps you can take to help keep your immune system healthy year-round, but especially during these winter months. First, stay hydrated! Most of us do not drink nearly as much water as we should. And when I say water, I mean clean, clear water, not tea, soda, coffee or juice. Nearly 50% of the human body is composed of water, and it is an essential nutrient for survival. We need water to aid digestion, help our organs function and remain alert. Water can also make you feel full, more satisfied, which is a fabulous benefit particularly at this time of the year when we tend to overeat. A good general rule is to try to drink half of your body weight in ounces daily, or a minimum of about 64 ounces a day.

Second, you should try to limit your sugar intake. Sugary foods cause a spike in blood sugar levels, affect moods, mess with energy levels and increase some people's risk of type 2 diabetes. Sugar also uses the nutrients the body needs to survive in order to metabolize, therefore weakening the immune system. If you must eat sugar – and at this time of year, who can resist – try to balance it within a meal or right after a meal. When eaten with other foods, sugar has less of an effect on your blood glucose levels.

Finally, try to incorporate some foods into your diet that are especially good for you. We've all heard the old wives' tale saying that chicken soup can cure the common cold. Unfortunately, this is not true. However, certain foods, including chicken soup, contain vitamins and other compounds that can help relieve the symptoms of illnesses and can help keep your immune system strong, ready to fight any nasty invaders!

[Following recipes included: Chicken Soup for the Immune System, Eternity Salad, Lemon Ginger Tea]