Immune Health

Oct 17 2022

Fall Foods to Keep You Healthy All Season

Fall Foods can keep you at your peak of wellness.

With a bolstered immune system, you will have a better chance of fighting off colds and flu this season. These 7 fall foods are the ones to enjoy for delicious flavors and a bounty of healthful benefits.

Pumpkin: The #1 Fall Food

Pumpkin is everywhere in the fall. It is so easy to enjoy! Think of pure pumpkin puree. Adding it to overnight oats, muffins, or pancakes gives you a hefty dose of beta-carotene that fights illness and helps your eyes stay healthy.

Apples

Apples are another fall food favorite to enjoy. With loads of fiber, apples can help your heart stay healthy. Fiber also makes you feel fuller for longer, so you will be less likely to cave into cravings for candy corn and other not-so-healthy fall treats.

Root Veggies

There is nothing better than an easy side dish that roasted root veggies deliver. They are also nutritious so fill your and plate with carrots, parsnips, radishes, sweet potatoes, and beets. These are the key to more vitamins A and C to keep your immune system strong.

Winter Squash

With so many different kinds of winter squash, you can find one to serve for dinner tonight. Butternut, spaghetti, and acorn squash are just a few examples. All of them have plentiful potassium that keeps blood pressure healthy.

Pears

While everyone focuses on pumpkins and apples, don’t leave pears out. This healthy fall food is also a fiber-rich choice. Plus, it contains vitamin C and potassium. They are delicious as a snack, in salads, or roasted in the oven.

Cranberries

Fresh cranberries are often turned into that treasured sauce everyone loves at Thanksgiving. (FYI – not healthy) But throwing a few of them in your morning oatmeal or jazzing up stuffing and rice is a great way to use fall’s healthy harvest on your table. Cranberries are rich in fiber and vitamin c. That beautiful color contains anthocyanins which reduce oxidative stress for better health.

Cinnamon

While not technically a fall food, cinnamon is the healthy fall spice you need. It adds sweetness without sugar and works in sweet and savory recipes alike. Cinnamon is a healthy addition to sprinkle onto roasted veggies (like the root vegetables mentioned above) or in your morning coffee to help you eliminate adding sugar.

Take advantage of these healthy fall foods while they are in season and keep yourself in the best of health as the temperatures turn colder.

Please enjoy my Fall gift to you – Fall Harvest Recipe Collection – Easy, tasty recipes made with the best produce of the season

Mar 21 2020

Simple Steps to Boost Your Immune System: Coronavirus Precautions

The principles involved in boosting your immune system are quite simple.

Coronavirus has everyone on edge. Many people are asking what precautions they can take to protect themselves from coronavirus. While lifestyle is a key precaution, it is also very important to focus on boosting your immune system with nutrition.

By boosting your immune system through lifestyle and good nutrition, it is likely that you would experience fewer viral infections.

Lifestyle Recommendations

Reduce exposure and boost your immune system. This includes:

washing hands and social distancing
adequate sleep
regular exercise
manage stress
eat a healthy, clean diet

Nutrition Considerations For Boosting Your Immune System

Many people do not realize just how significantly our diet can boost our immune system.

A few years ago, I wrote a blog and shared 8 Powerful Immune Booster Foods

Current research shows several other foods are particularly effective at fighting off viruses, including coronavirus.

Here are 5 foods to add to your diet now:

Elderberries

Elderberry is a strong antiviral loaded with antioxidants and vitamins for boosting your immune system.

In one study of adults with flu-like symptoms, those who took 15 ml of the elderberry syrup four times daily had their symptoms clear up four days earlier than those who took a placebo syrup.

Garlic

Garlic’s immune-boosting properties come from a heavy concentration of compounds, such as allicin.

A study that had some participants take garlic extract for 90 days found that the garlic group experienced reduce cold and flu severity, with a reduction in the number of symptoms, and less work/school days missed due to sickness.

Sage

Sage has been used for centuries as a traditional herbal remedy for coughs and colds.

Compounds in sage are particularly adept at breaking up mucus formation. By boosting your immune system, it therefore helps you recover faster from viruses.

Oats

Oats are a great source of selenium and zinc which are two key ingredients for a hardy immune system.

Several studies show that beta-glucan, a compound found in whole oats, enhances the immune system’s ability to ward off a wide range of bacteria, viruses, fungi, and parasites.

Olive Oil

Two tablespoons of extra-virgin olive oil each day does wonders for immune health.

A study that compared the effects of daily consumption of olive oil, to soybean, corn and butter, found a significant increase in virus-busting white blood cells among participants who consumed olive oil.

Supplements for Immune Health

Supplements will not cure a virus, but can be a preventive measure and also help fight it off faster if you are exposed.

It is not always possible to eat enough immune-boosting foods, such as garlic. If you prefer to take supplements, there are several I recommend.

Please see my recommendations here

(Enter a user name and password then click on ‘Shop Dispensary’ – the first 9 products are noted as “favorite” – these are my recommendations for immune health)

If you decide to take supplements now, make a plan for later to incorporate the food-boosters into your diet. Your immune system will be healthier.

In conclusion, boosting your immune system is the number one step you can take against viral infections, including the coronavirus. Lifestyle, including diet, and good nutrition play a major role in immune health.

Recommendations for immune health

Jan 26 2018

Boost Your Immune System With Food

Add An Extra Immune System Boosting Punch To Your Winter Menu

The cold and flu season is here. During this time of year I am often asked: Are there specific foods that will help boost the immune system?

My answer is always yes. Here’s why:

One of the most important factors of immune health is the food we put into our body. Certain key nutrients can boost your immune system. Vitamins, minerals, and organic compounds, along with antioxidants can boost your immune system. With only a few exceptions, it is best to get your vitamins and minerals from food rather than in pills.

Many familiar, everyday foods can boost your immune system and keep you feeling well.

Here are 8 powerful immune booster foods:

Berries

Berries, particularly, blueberries, contain beneficial plant compounds, called phytonutrients. These phytonutrients are thought to reduce your risk of viral or bacterial infections. These include colds and flu.

If you have any kind of fresh berries in your fridge use them in place of jelly on PB&J.

Red Bell Peppers

Red Bell Peppers are packed with more vitamin C than most citrus fruits, including oranges. Studies show that vitamin C can reduce the length of a cold and the severity of symptoms. Vitamin C can also help maintain the integrity of your skin which is the body’s first line of defense against viruses.

Add red bell peppers to a stir fry or stuff with quinoa* for a great dinner.

Spinach

Spinach and other cruciferous vegetables, such as broccoli and kale, are rich in antioxidants. Antioxidants protect cells from oxidation (a chemical reaction that may damage cells). Spinach is also rich in minerals including zinc, copper, and iron. They all play an important role in the development of blood cells in the immune system.

A rotation of raw and cooked spinach is the ideal for the healthiest effect.

Nuts & Seeds

Nuts & Seeds are also good sources of zinc and copper, along with selenium and vitamin E. They all work to prevent cell damage and support a healthy immune system.

Pre-package a mix of raw nuts to grab & go.

Garlic

Garlic contains a special organic compound called allicin. This is an oily liquid with antibacterial properties. Studies suggest that allicin may increase your immune system’s ability to fight off colds and flu. Garlic is most beneficial if eaten raw.

Add to a homemade salsa, salad, or add to homemade dressing*.

Yogurt

Yogurt that contains probiotics (good bacteria) helps stimulate white blood cells.(one probiotic that is good for immune health is B. lactis. The label might just state “good for immune health”) Good bacteria live in your gut which is 80% of your immune system. Hippocrates was quoted for saying “all disease begins in the gut.” Seems he was a pretty smart guy. Today, poor gut health can be linked to many chronic inflammatory conditions.

Along with eating yogurt as a healthy meal or snack, try it in surprising places such as a dollop on homemade black bean soup*.

Tea

Tea along with antioxidants, also contains an amio acid called L-theanine. This amino acid is a strong immune booster. It is abundant in both black and green tea. Drink several cups each day.

To get up to five times more antioxidants from your tea bags, bob them up and down while brewing.

Honey

Honey has antibacterial compounds which fend off bacteria to help fight infection. Be sure to opt for organic honey.

If you sweeten your cup of tea, skip the artificial junk and add a teaspoon of honey or drizzle honey on a hot baked apple* – it feels so indulgent!

*Recipe available

Now that you have some ideas about how to boost your immune health, why not stop by the grocery store on your way home.