Part Two: Support Your Immune System So It Can Support You
Michele Russ
Michele shares even more ways to boost the immune system
When we think about boosting our immune systems, a healthy diet is likely the first thing that comes to mind. Healthy eating also may be one of the most challenging healthy habits to maintain. Fast food is readily available; carryout and delivery have become the norm. The standard American diet is low on fresh, whole foods, and full of sugar and highly processed foods, leaving our bodies undernourished and craving more. Nutrients in our food support our bodies in so many different ways. Without the nutrients found in a well-balanced diet, our bodies and immune systems can’t work optimally.
While it can feel daunting to overhaul our entire way of eating overnight, there are easy ways to simply add more fruits and vegetables into our diets, and that’s a great place to start. Here are my favorite ways to increase my intake of fresh foods each day without feeling overwhelmed.
Eat More Whole, Plant-Based Foods.
Summer fruits have passed their prime, so I’m focusing on the many veggies that are in season now. I’m roasting butternut squash, making vegetable soups, and including fresh, crushed garlic in many of my meals. One clove of garlic packs a nutrient load similar to a full cup of vegetables, so be generous here! Crush garlic into your salad dressing or mix it with a tablespoon of olive oil and drizzle it over your pasta or potatoes. You can even stir fresh, crushed garlic into store-bought hummus if you like to snack on that. Among other health benefits, garlic is known to boost your immune system and significantly reduce the severity of colds. Adding a little garlic is an easy, sustainable healthy habit to commit to.
It can be hard to fit lots of fruits and veggies throughout our busy days, so I like to start with breakfast. A couple times a week, I sauté lots of greens (spinach, kale, arugula) in a little olive oil and garlic, and top them with a fried egg or two. This keeps me satisfied for hours and provides a cup or two of nutrient dense greens right off the bat! Of course you can add other vegetables as well—mushrooms, onions, and zucchini all sauté nicely. If you prefer scrambled eggs, that would be delicious too! To make this breakfast even more enticing, top it with a sprinkle of parmesan cheese or feta crumbles.
Other mornings, I’ll have a bowl of plain yogurt with my favorite toppings. (Trader Joe’s Plain, Organic Full-Fat European Style Yogurt is my go-to.) Try mixing blueberries, strawberries, chia seeds, cinnamon and a drizzle of honey into the creamy yogurt. If berries aren’t in season, I use frozen wild blueberries or a nice ripe banana.
If you’re short on time, why not throw a smoothie together and take it to go? I keep lots of frozen fruits in my freezer so I can easily toss them in my blender with a handful of spinach and some almond milk. There are so many smoothie recipes available online, so find one that appeals to you or go freestyle with what you have on hand. This cherry/banana smoothie is my current favorite.
To make:
Add a cup of frozen dark cherries, a fresh or frozen banana, ¼ cup raw cashew nuts for creaminess and some fresh spinach into your blender. Add equal parts orange juice and water until the fruit is about halfway covered with liquid, plus a few ice cubes. I usually add a tablespoon of chia seeds. Blend away and enjoy!
Increasing our intake of fruits and vegetables doesn’t have to be overwhelming or complicated. Starting the day with a nutrient dense breakfast and adding in garlic to some of your regular meals are easy habits that will go a long way in helping to support your immune system. Be well!
Michele Russ is a certified Health & Wellness Coach, yoga teacher and general health enthusiast.