COVID Immunity Boosting Tips for Winter 2020

Exercise, Sunlight, & Rest is great for keeping your Immune System Healthy. Self-Care is extremely important, especially this time of year! 

Drink What Is Good For You:

Anti-inflammatory teas, such as Elderberry, Turmeric, and Echinacea 

Emergen-C (1,000 mg of Vitamin C)

Ayurvedic Supplements:  Triphala & Ashwaganda 

Coconut Water  (Increases Electrolytes) 

(*Reduce Alcohol & Caffeine consumption, as they are are diuretic/ dehydrating.)

Vital Vitamin-Rich Supplements 

Vitamin 

Vitamin D3

Zinc

Vitamin B-6 

Eat Healthy

Focus on flavonoids with Anti-Viral Properties:

• Catechins and epicatechin gallate (green tea)
• Hesperidin (citrus fruits)
• Kaempferol (spinach, dill, cabbage).
• Lauric acid (unrefined virgin coconut oil)
• Oleuropein (olives and extra virgin olive oil)
• Quercetin (dill, onion, oregano, chili pepper, apples, leafy greens, broccoli)

Incorporate Immune-boosting Herbs and Spices 

• Chili pepper, oregano, rosemary, or turmeric
• Fresh garlic and ginger

Incorporate Prebiotic and Probiotic Foods 

• Apples, bananas, burdock root, jicama root, Jerusalem artichokes, Konjac root
• Dandelion greens
• Flaxseed
• Kefir
• Kimchi
• Miso
• Seaweed
• Tempeh

Reduce Meat & Dairy Consumption 

Red Meat & Dairy increases mucus production in the body, therefore it's best to reduce or avoid red meat & dairy in order to reduce inflammation.

SLEEP

Sleep is extremely important for your body fight off infections & stay healthy.  Sleep deprivation effects our memory & weakens our immune system.

Melatonin (1-5 mg) can help improve sleep cycles.  (*Studies have shown that higher doses of melatonin, around 20-50 mg up to twice daily, may be helpful in reducing inflammation in the lungs and promote better breathing in those who are sick with coronavirus)

EXERCISE 

Schedule time to get outside (weather permitting) &/or exercise indoors.   Make exercising fun by dancing, using a new exercise video, walking / running with your dog(s) &/or kid(s) for a minimum of 30 minutes.

Watch this Simple Yoga Stretch Video I created a couple years ago that EVERY Body can utilize to get your oxygen & blood flowing!

B-R-E-A-T-H-E

Top 10 Vegan 🌱 Protein Sources

Protein Sources from Plants 🌱 

Many people believe that animals are the main way to consume protein, yet there are many healthier, plant-based protein sources available.

 1. Black Beans 

Protein content: 1 cup = 15 g
Black beans also have fiber, potassium, folate, vitamin B6 and lots of phytonutrients. 

(* Canned beans are hard to digest as they will contain phytic acid which is hard to break down with people who have comprised digestion. Phytic acid impairs the absorption of iron, zinc and calcium. It may contribute to mineral deficiencies over time, but this is rarely a problem for those following well-balanced diets. All Beans contain oligosaccharides, a sugar that’s hard to digest.)

Black beans and lentils are the easiest beans to digest.

Great in: Tacos, Veggie Burgers, Chili, Soup

2. Lima Beans

Protein content: 1 cup = 14g protein 
Lima Beans provide a great source of minerals, such as iron, copper, manganese, calcium and magnesium.  (They are also the ‘beans that have the most potassium’.)

Great for: Veggie Burgers, Soup
 

3. Almonds 

Protein content: 1/4 cp = 12g protein in ¼ cup serving of almonds

Almonds are rich in energy (574 calories per 100g) and contain nutrients, minerals, antioxidants and vitamins that are essential to your body.

Great for: Salads, Snacking, Almond Milk  

Almond butter is a great alternative to Peanut Butter.   Almond Butter goes great with apples, pears, bananas, smoothies, or oatmeal.

4. Quinoa

Protein content: 1 cp = 8 grams

Quinoa is gluten-free, high in protein and one of a few plants that contains all nine essential amino acids. Quinoa is high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, Vitamin E and many crucial antioxidants. Quinoa also has a very low glycemic index, which is good for blood sugar control.

Great for: Quinoa is wonderful in salad, stews & soups.  You can also substitute quinoa for ground beef in a burger.

5. Buckwheat

Protein content: 1 cp = 6 grams

Contrary to its name, buckwheat is actually a fruit seed and not related to wheat. Energizing. Buckwheat is a gluten-free power food and a great source of easily-digestible proteins.

Buckwheat contains minerals including: manganese, copper, magnesium, & phosphorus.

Great for: Pancakes, Granola, Cereal

6. Soybean

Protein content: 1 cp = 18g
 Soybeans contain a lot of essential amino acids.  It’s important to choose 

“Organic” Soybeans, as many soybeans in America are Genetically Modified. Soy also contains a lot of “B-Vitamins”.

Great for: Meat & Dairy Subsitutes

7. Organic Tempeh

Protein content: 100 g Tempeh = 20g of protein 

Tempeh is a rich source of complete protein. It is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like

tofu. Tempeh contains more fiber and protein than tofu, and because it’s been
fermented, it’s easier to digest (than ‘Soy’).

Great for: Meat substitutes. Great for marinating, due to its dense consistency.

8. Hemp Seed

Protein content: 100 g = 31g of protein

Hemp seed contains all 22 known amino acids. (This includes 9 essential aminos that our body cannot produce on it’s own and must take from dietary sources.) Hemp is pexcellent 3:1 balance of omega-3, and omega-6 fatty acids. Hemp seeds  are also high in magnesium, a mineral that helps with relaxation, blood sugar control and blood pressure.

Great for:  Smoothies, Cereals

9. Hummus

Protein content: 100g = 8 grams

Hummus  is a great source of dietary fiber and is a low-glycemic index food. You can make hummus with  a can of chickpeas, a garlic clove, extra virgin olive oil, tahini, lemon juice and salt. Blend all ingredients.

Great for:: Veggie Dip, Sandwich Spread

10. Jackfruit

Protein content: 1 cup = 3 gram

Young  jackfruit actually looks like meat and offers high levels potassium, calcium and iron. It has a very mild flavor

 Great For:  Vegan  tacos, nachos, pulled ‘pork’ sandwiches, Tex-Mex, curry, and Asian dishes.

Let Food Be Thy Medicine via JUICE

Juicing is a NATURAL way to receive NATURE'S Medicine! 



Meet Dr. Produce



Juicing can prevent & alleviate many health conditions, including REVERSING serious illnesses, such as Cancer!  (~I personally met someone who reversed her stage 3 Cancer by changing her eating habits & incorporating a healthy, lifestyle.)

There are many Documentaries (which can be found via Netflix) that confirm that 'Power of Eating RAW Food'.  (Click here for an awesome list of 'Food for Health' documentaries, which include my favorites: Forks Over Knives, The Gerson Miracle, & Food Matters.)


Where to Begin:

When purchasing a Juicer, try to find one that will keep the fiber intact (such as a Vitamix, Ninja, or the Nutribullet.  (~A typical 'Juicer' extracts the fiber, which can causes your blood sugar levels to rise.)

Making (preferably 'organic') Juice is an easy way to receive a variety of nutrients, vitamins, & minerals, including beneficial enzymes, antioxidants, & fiber.  Many people all over the world choose to incorporate a glass or two of fresh vegetable / fruit juice into their daily diet.

By using organically grown produce you'll receive a greater nutritional density.  Also, avoid pesticides and genetically modified produce (GMO = usually starts with the #8).  Wash your produce thoroughly with a 'vegetable wash' or make your own by filling a spray bottle with 2 tbsp. Lemon Juice + 2 tbsp Vinegar +Water)

Peel Citrus Fruits (Oranges, Grapefruit, etc.), as they contain a toxic substance and taste bitter. Leave some of the thick white inside part of the peel, since it is rich in bioflavonoids & vitamin C. Also, *Always peel imported tropical fruits since they are usually sprayed with chemicals & remember to peel any fruits or veggies that have been waxed.

Remove pits (Cherries, Avocados, Peaches, etc.) before juicing.. ~Seeds can be juiced, except for apple seeds (which can be toxic).


*** Organic Baby Spinach can be added to almost any Juice drink to add additional Health Benefits.  (*Note that Organic Baby Spinach has an extremely mild taste, which makes it undetectable in most Juice Drinks.) ****

Drink your juice as quickly as possible, as fresh juice tends to oxidize which causes the levels of nutrients to decline.  Therefore, the fresher the juice - the more nutrients it will have.



RECIPES:

There are many recipes for a variety of Juices that can be found Online.  Phone Apps have made it extremely convenient to pinpoint your Juice recipes by either 'Ingredients' or 'Health Condition'.

Spiced Carrot Cream

3 - Apples

2 - Carrots

1/2 inch - Ginger Root

*Acne, Aging, Back Aches, Bladders Infections, Blot Clots, Cellulite, Common Colds, Hangovers, Skin Conditions, Immune Booster, Headaches, Sore Throats, Sugar Cravings, Body Cleansing

Flawless Fresh Complexion

2 Spears - Pineapple

1/2 Cup - Cucumbers

1/2 Apple

*Acne, Age Spots, Eczema, Inflammation, Sore Throat

Deep Clean Cuisine

1/4 inch - Ginger Root

1 - Beet

1/2 Apple

4 Carrots

*Allergies, Alzheimer's Disease, Arthritis, Body Cleanser, Cancer Prevention, Hemorrhoids, Inflammation, Memory Loss, Sugar Cravings, Stress, Poor Circulation, Yeast Infection, Lose Weight

American Pie

3 - Apples

1tsp. - Cinnamon

*Sugar & Sour Cravings, Weight Loss

Mellow Minded

1 cp - Spinach

1 - Cucumber

2 - Carrots

*Headaches, Migraines

Pineapple Fizzle

2 - Oranges

1/4 - Lime

2 cps - Pineapple

3/4 cp - Sparkling Mineral Water (~Add after Juicing)

*Common Cold, Digestive Issues, Flu, Indigestion, Infections, Inflammation, Sore Throat

Sweet Tart Trio

2 - Apples

1 cp - Grapes

1 wedge - Lemon

*Anxiety, Aging, Alzheimer's Disease, Cravings (Sour), Dementia, Flu, Infections, Lyme Disease, Memory Loss

Apple Celery Cider

1 - Apple

1 stalk - Celery

*Anxiety, Body Cleansing, Brittle Hair, Cancer Prevention, Digestive Issues, Gout, Headaches, Immune Boosting, Immune Deficiency, Indigestion, Insomnia, Lifeless Hair, Migraines, Losing Weight, Ringing in Ears, Tinnitus, Skin Conditions

(***If you live in Eastern Connecticut and don't have time to Juice, please visit Biologic where you can order some AMAZING Juice products online, to be picked up in beautiful, Mystic, CT.)

Chia Seeds

Salvia hispanica L., commonly known as Chia is a traditional food in Central & Southern America.  It was also considered the staple food of the ancient Aztecs & Mayans.  Chia is a member of the mint family and offers various health benefits, including maintain a healthy serum lipid level.

Chia is also considered a Superfood.  Chia seeds grow abundantly in southern Mexico, They are a good source of omega-3 fatty acids, antioxidants and protein. But what makes using chia seeds attractive for those looking to lose weight is their fiber content.  Chia seeds contain a unique type of soluble fiber that expands by about nine times, creating a gel when combined with fluid. This gel helps to slow the absorption of carbohydrates you eat.

Nutritional Benefits

Chia is packed with nutrients—iron, calcium, selenium, manganese, B vitamins and protein. Chia is also a great vegetarian source of omega-3 fatty acids, a type of fat that most people don’t get enough of in their diets. Recent research suggests that omega-3 fatty acids are associated with a lower rate of obesity and may play a role in weight loss.  

Chia seeds will provide you with long-term energy as it also helps regulate blood-sugar.

WATER - It's what your body NEEDS!!!

The Many Benefits of Drinking (More) Water!

* Replenishes the body's cells, which allows them to maintain proper function.

* Increases Energy, while keeping your body cool. (Drinking water benefits energy levels by supplying fuel and regulating your body temperature.)

* Helps you maintain a Healthy, Body Weight.  Drinking water regularly, helps to fill you up and has no calories.  Drinking water also benefits the metabolism, by speeding it up.  (Drinking an adequate amount of water each day will help flush out the toxins in our bodies, which will assist us by freeing up the added stressors on our kidneys & liver.)

* Helps your Digestion System by preventing constipation.

* Helps Reduce Pain. May help with relieve muscle cramps,  headaches and pain in the lower back, which are symptoms of dehydration or chronic dehydration.

* Relieves Depression,, by elevating your Mood.  When you drink the proper amounts of water, you discover your whole outlook on things gets better, by relieving depression symptoms & sleep disorders.

* Improves Brain Function by improving concentration.

* Improves Clarity of Skin, by hydrating your body & flushing out numerous daily, ingested toxins.

Healthy Strawberry (Kid Approved!) Lemonade

3 Lemons, 6 Strawberries, 5 tbsp. Aloe Juice,
1/4 cp. *Coconut Sugar, 1 tbsp. *Raw Honey
Blend together & Enjoy
(* Add more sweetener, as desired) Vegan - Substitute “Agave”

Genetically Modified Foods in America | Health Documentary

Avoid 'Genetically Modified Foods' (GMOs)!  Reasons to Eat Organic Produce & Non-GMO Foods. 

Perpetually Evolving - Tips on Living a Natural, Organic, Non-GMO Lifestyle

 

Watch the Above Video for the Dangers of T-O-X-I-C - GMOs


**** WARNING:  This Video will change the way you view food, while Naturally Enhancing your HEALTH &   QUALITY OF LIFE........ ****