Although the Centers for Disease Control and Prevention has stopped counting the number of reported H1N1 virus incidents in this country, the American Medical Association says many of its members are starting to see more cases of the illness, along with early bouts of seasonal flu and colds. It's just that time of year when a lot of nasty bugs are out there. So the question is, what's the best way to protect yourself?

Health experts will tell you the most effective way to fight the flu, including the H1N1 virus, is to get vaccinated, which causes your own body to make antibodies that target specific illnesses. But there are other ways to boost your immune system to ward off being sick during the winter.

Why boost your immune system? It's what protects you from diseases. It's designed to defend the body against millions of toxins, parasites, bacteria and microbes that would love to invade the body and make it their home.

But in order to protect you, your immune system has to be healthy. If it begins to break down, then germs can attack and cause you to become ill. That's why taking care of your immune system, especially this time of year, is a must. And the best way to start is with good nutrition. You need to eat the right foods.

"Your nutrition profoundly affects your ability to fight these diseases," notes Katherine Tallmadge, national spokesperson for the American Dietetic Association. That means fill up your plate with lean protein, including chicken, fish and fat-free dairy products. "The molecules that fight disease are made of protein," Tallmadge says. 

And think fats. Good fats. Certain fats improve cellular function and the ability to fight disease. For instance, when people eat more liquid oils, as opposed to hard, saturated fats, the fats end up in their cell walls. With liquid oils predominantly in the diet, cells are more flexible, communicate better and are more able to fight disease "More olive oil, canola oil and nuts. These are healthy fats," says Tallmadge.

Tallmadge also reminds us to include fruits, vegetables and whole grains in our diet. These contain important antioxidants that keep your blood levels of vitamin C, beta-carotene, zinc and B-vitamins high.

"Get nutrients naturally through the foods you eat," Tallmadge says. As for vitamin pills, she recommends "just taking a multivitamin with minerals so that all your bases are covered." If you think you need more of one particular supplement, talk to your doctor, she says.

Although good nutrition is key for a healthy immune system, exercise is equally important. Studies have shown that moderate, regular exercise can boost the immune system. But doctors warn don't overdo it. Too much high-intensity activity, such as a marathon or triathlon, can make a person more susceptible to illness for as long as three days after the workout.

And don't forget to rest. A few studies point to shut-eye as a way to boost the immune system, and the National Sleep Foundation says getting the right amount of sleep is part of the "staying well" puzzle.

Though the exact ways sleep works and how it rejuvenates the body's immune system are still a mystery, sleep experts agree that adequate rest is necessary to keep a healthy body.

Scientists and doctors have known for years that long-term, chronic stress can create negative changes at the cellular level of the body, which can severely hurt the immune system. So if you can, try to chill out. Take a break, do some yoga. Walk your dog. Pet the cat. Anything to calm the soul

Halloween unofficially marks the beginning of the holiday feasting season. And for anyone trying to watch his or her weight, the scariest part of Halloween is not ghosts and goblins but the ever-abundant Halloween candy. Sugar and mostly empty calories is what you get in candy, and the truth is that most of us don’t exercise enough to warrant those extra calories.

Those cute little fun-size candy bars seem harmless -- and they are, if you can limit your consumption. But that's easier said than done.

"All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most adults will experience weight creep before they even know it," says Lona Sandon, MEd, RD, a spokeswoman for the American Dietetic Association.

But there are ways to keep your hands out of the candy jar so you can avoid packing on some extra pounds even before the holiday season starts. Here are 10 expert tips to help you avoid the temptation of Halloween goodies, at home and at the office.

Buy candy you don’t love. If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in. For most of us, that means anything but chocolate.

Out of sight, out of mind. Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside.

Savor one piece of your favorite candy a day. Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation. Indulge your sweet tooth on occasion, because denying yourself completely could lead to an all-out binge.

Chew gum. Sugarless gum gives your mouth a burst of sweet sensation for very few calories. Studies have shown that gum chewing can also help relieve stress, mentally focus on tasks, satisfy a sweet tooth, overcome the urge to eat candy, and help manage hunger pangs to hold you over until your next meal.

Replace the candy with better choices. Make the see-food diet work in your favor by putting out a bowl of colorful fruit or veggies in place of the candy.

Move the candy jar. Studies show how frequently people eat candy when it is within reach, out of sight, or requires them to get up to reach the jar. If you have to get up to get a piece of candy, it is not always worth the effort, whereas when the candy is convenient, consumption is higher.  Keep it unhandy!

Count the empty wrappers. It's so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.If you keep the wrappers on your desk, it will remind you of how many you ate and hopefully inspire you to exercise moderation and stop after one or two.

Take a walking break. Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.

Manage your hunger. Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.

Sip on a low-calorie beverage. Keep your hands and mouth busy by drinking a zero-calorie cup of hot tea (rich with disease-fighting antioxidants) or big glass of water. And low cal hot chocolate can satisfy your sweet tooth for few calories than most fun-size chocolate bars.