It’s that time of year. I know many readers all over the country are about to experience seasonal allergies with the onset of autumn.

Looking for a more natural way to alleviate the sniffling, sneezing, scratchy throat, and runny nose? The A-List Diet can not only help you lose weight, but also battle annoying fall allergies with these natural treatments.
Omega-3 fatty acids contain anti-inflammatory properties. This healthy fat is essential for healthy living and a key component in The A-List Diet (you can read about all eight healthy fats in Chapter 7).

Unbeknownst to many, these healthy fats can actually help combat allergies too (and even help with asthma). Where can you find omega-3’s? Cold-water fish, walnuts, flaxseed, and chia seeds to name a few. I provide several A-List recipes in my book chock full of these healthy fats.

One of the most reliable sources of omega-3’s is fish oil. Check the label for 3,000 mg of EPA/DHA content (not just total fish oil content) — a product with a 3:2 ratio is ideal, especially for allergy relief. As indicated in the Nutritional Supplements chapter of The A-List Diet, I recommend Dr. Ohhira’s Essential Living Oils.

Vitamin D plays a huge role in helping with inflammation, which is why it’s not only effective in helping people to lose weight, but also in easing the inflammation of the sinuses.

Additionally, this is a good supplement for this time of year considering you most likely won’t be absorbing as much sunshine (rich in vitamin D) as in the summer months. I recommend at least 2,000 – 5,000 IU per day.

Also, be sure to get your levels tested by your physician periodically. It should be kept over 50. Personally, I keep my patients in the 80 – 100 range. (You can also order your own vitamin D testing kit through a company called Direct Labs. Just visit their website at Or call 800-908-0000 and reference account code: R-OVH.)

Probiotics help to balance your gut flora (or microbe). More and more research shows that the health of your microbe is a major component to weight loss. Additionally, healthy gut flora has been shown to increase the function of your immune system. This boost can help reduce the “over-reaction” your body goes through during allergies.

There are so many probiotics out there today, but the only one I recommend to my patients is Dr. Ohira’s, which has twelve strains of living bacteria. I recommend one capsule, twice a day.

If you are mindful to lower your inflammation and nourish your digestive health, you’ll be on your way to saving money on tissues and cough drops in no time!

You can learn more about the power of healthy fats, nutritional supplements, and healthy recipes in The A-List Diet, available now via Barnes and Noble or Amazon.

A-Lister’s Corner

Q. I’ve read a lot of conflicting things about how much fluid to consume each day. I’m not sure what’s best for me, considering my body size. Can you help set the record straight, Dr. Fred? – Marilyn C.

A. Hi, Marilyn! Thanks for writing in. You’re correct — the amount of recommended fluids for consumption can vary slightly from person-to-person, based on body composition. A good rule of thumb is to take your weight, divide it by half, and drink that much water in ounces each day.

While exercising though, you should drink about eight ounces every 15 minutes to stay hydrated.

One more thing to mention: any water you drink should come in glass bottles to avoid consuming any chemicals from the plastic. Additionally, teas and coffee should be organic and water processed. Cheers!

Recipe of the Week

This dinner recipe features salmon, one of the top types of fish for high omega-3 content.

Salmon-Stuffed Cabbage (page 243 of The A-List Diet).
Serves 4

• 1 medium head savoy cabbage
• 1 pound canned salmon
• 3 garlic cloves, peeled
• ½ cup chopped fresh parsley
• ½ cup watercress leaves
• 1 ½ tablespoons extra virgin olive oil
• ¼ teaspoon cayenne pepper
• Coarse sea salt
• 1 ½ tablespoons macadamia nut oil
• 1 large onion, peeled and chopped
• Freshly ground black pepper
• ¼ cup chicken broth
• Alfalfa sprouts, for garnish

1. Bring a large pot of salted water to a boil over high heat.
2. Meanwhile, remove enough outer leave of the cabbage to get 8 large, nearly perfect leaves. Use a paring knife to remove their thickest vein. Blanch the leaves in the boiling water until softened, about 1 minute. Remove and drain on paper towels.
3. Combine the salmon, garlic, parsley, watercress, olive oil, cayenne, and a large pinch of salt in a food processor. Pulse until minced and well combined but not pureed.