MICHELE SHARES HER FAVORITE WAYS TO SUPPORT THE IMMUNE SYSTEM

The crisp, cooler air of glorious autumn is here and winter weather will eventually follow, along with colds, flus and viruses. While it is important to make choices that help prevent the spread of illness (washing hands, wearing masks), we can also actively work to strengthen our immune systems so we don’t get sick in the first place and so the colds and viruses we do catch won’t be as severe. Maintaining a healthy lifestyle contributes to our overall well-being, but also allows our immune systems to focus on keeping germs, viruses and bacteria at bay, instead of working over-time to resolve other health issues. This year, perhaps more than ever, it’s important to keep our immune systems healthy. 

There is an overabundance of health information to sort through and every day there seems to be a new health trend to follow or supplement we should take. It’s overwhelming and even confusing at times, so over the next five weeks, I’ll be sharing my favorite healthy habits that I’m committed to right now to keep my immune system at its best. Maybe you can commit to some of them this season, too.

Stay Hydrated — We’ve heard this 1,000 times, so I won’t elaborate on the many benefits, but I will share my favorite ways to keep hydrated when the cooler temperatures don’t leave us feeling as thirsty. I love to start my day with a big mugful of steaming ginger-lemon tea. As the water comes to a boil, I peel and thinly slice a 1” piece of fresh ginger and place it in my mug. Pour the hot water over the ginger and allow to steep for about 10 minutes. When it has cooled down enough that you can drink it, squeeze in the juice of 1-2 lemon wedges. You can enjoy it as is, or add a small amount of honey to sweeten. Ginger is known to have antibacterial/anti-inflammatory properties and lemon is a good source of vitamin C. So you’re not only hydrating, but receiving the added benefits of these two powerhouse foods. *Ginger can be stimulating/energizing, so don’t drink too close to bedtime. 

Another way I stay hydrated this time of year is by having a nice bowl of soup for lunch or as an afternoon snack. I tend to stick to broth based soups full of fresh or frozen veggies, often just throwing in whatever leftover meats and vegetables I have in my refrigerator. You can make one big batch on the weekend, and enjoy it through your week. One that my whole family loves is Sausage, Kale & Sweet Potato Soup. The traditional recipe is super flavorful and uses white potatoes and heavy cream. I’ve swapped in sweet potatoes for added nutrients and coconut milk to make it dairy free. It’s just as creamy! If you buy gluten free sausage, this is GF friendly as well. If you choose to make this vegetarian, use vegetable broth and you can add ½ cup of lentils or a can of white beans, rinsed and drained, when you add the kale.

To make:

In a large stock pot, brown 1 lb. Italian Sausage or Veggie Sausage in 1 T. olive oil. Add 1 chopped onion and 3 cloves crushed garlic. Stir and cook over medium heat until onions are soft. Add 4 cups of chicken broth and 2 medium sweet potatoes, cubed. Bring to a boil, then reduce heat to simmer for 10 minutes. Add 1 bunch chopped fresh kale, stems removed. Simmer another 10 minutes or until potatoes are tender. Remove from heat. Stir in 1 cup coconut milk or heavy cream, salt & pepper to taste.

Sipping ginger-lemon tea through the morning and enjoying a hearty, hot soup in the afternoon are my two favorite ways to nourish and hydrate this time of year. Our bodies need to be well hydrated to keep our immune systems flourishing. How will you stay hydrated this week?

Michele is available for private and semi private (2-4 people) wellness coaching and consultation