SUPER Immune System boosting foods and recipes to fight off sickness
Fruits and veggies are like a rainbow of vitamins and minerals that are food for your cells. Healthy cells = healthy immune system. Juices, elixirs, and smoothies can deliver a power punch of concentrated vitamins, minerals, and antioxidants. Start using food as medicine.
With flu season and the coronavirus upon us,what can we do to internally boost our immune system to protect ourselves from illness?
Here are 8 super immune-boosting ingredients and a recipe to go with each one.
Food has the ability to turn disease on and off, here are 8 ways to eat your way to staying healthy.
Have a WHY Why do you want to eat this way and what is it you want to change? This WHY will become your north star and compass. Create a list, have something you can go back to.
Educate yourself on the meat or dairy industry There are so many videos and books on the meat and dairy industry. Check out my Amazon list for books I love. Check out Netflix for inspirational and eye-opening films like, The Game Changers, What the Health, and Forks Over Knives.
Baby Steps What is one thing you can change today? Is it order almond milk at your local coffee shop, eliminating some non-vegan items from your fridge? Start small and do a little more every day and week. Take it one step at a time!
Overeat! You are transitioning into a healthier lifestyle full of more fruits and veggies than ever before. If you are not full after a meal, you can have some more. Your body is adjusting, give it some grace.
Concentrate on nutrient-based whole foods There are many “accidentally vegan” items, like Oreos. While it is fun to treat yourself every once in a while, you should try to get as many nutrient-dense foods into your system. Eat the rainbow! When in doubt, add veggies like kale to your smoothies.
Replace it! Don’t give up everything you love! There are so many vegan replacements for the foods you enjoy. There are vegan mayos, faux meats, crackers, and mac and cheese. Figure out which ones you like and stock up!
Learn and Search for vegan restaurants. Check my eating out guide!
Water yourself Water is one of the cleansing ingredients we have on the planet. Now that you are eating a more fibrous, nutrient-dense diet, you will need to make sure you are getting enough water. Your body will thank you!
Eat organic Support your local farmers. Go to the farmer markets near you and stock up on all the beautiful organic fruits and veggies. Your body, the farmers, and the planet will thank you!
Be easy on yourself Everyone makes mistakes. Don’t be too hard on yourself, and pick- yourself up when you fall. Go back to your WHY (step 1). You got this!
I have been vegan for 12 years, so when eating out I seek out vegan restaurants, Normally I just google where I am and vegan restaurants. Yelp helps a lot as well. It will show you vegan places and places with vegan options. There are websites like Happycow.com that list vegan or vegetarians’ cafes and options. I travel a lot and places like LA, San Francisco, and New York are vegan heaven. There are all sorts of options like vegan mexican, sushi, thai, fancy and more.
Take a peek and see what is near you. If you have Whole Foods near you or a health food store, they usually have hot food items, sandwiches and a salad bar.
When I eat out at a non-vegan restaurants, I will give you some examples of what I may order.
At a café, I would order a salad without cheese possibly add avocado. I would look at what sides I could order and if any look good. I would check the soups and see if any are vegan (many are).
For a sandwich I would order. Whatever vegan bread you like (most are) I love sourdough or French rolls If you are at Whole Foods they have vegan mayo, I get that. If not, mustard is vegan. I get Avocado, Tomato, Onions, Pickles, and Lettuces, All vegan. This is my fave. Most delis can make something like this.
I check if their beans are vegan. I check if their rice is vegan and then I order accordingly. I normally get a burrito with beans, rice, avo or guac, lettuce and onions. Chipotle has sofritos which are a delicious soy-based meat replacement.
Pizza Most crust is vegan. Many places have a gluten-free crust as well. I am lucky that there are a few places here on island that offer vegan cheese. So I order pizza how I normally like it. I also sometimes get it with no cheese and order a side of marinara. My favorites are… Pineapple, Spinach, Black Olives and Onions Or Artichokes, Sun–Dried Tomato, Black Olive, Garlic
For the most part pasta is vegan, otherwise its called Egg Pasta. Marinara is vegan as well, just tell them to hold the parm. Sometimes I order noodles, with olive oil, garlic and salt. It is simple and filling. I normally get a side salad with vinaigrette
A lot of burger places have a vegan burger. It amazes me. Look for a burger joint that has a vegan option. They are amazing.
Breakfast is tricky and why I look for vegan places. There is always fresh fruit. Oatmeal if they have non-dairy milk. hashbrowns .Maybe a veggie scramble. See if they have bagels and hummus. Add a tomato!
I hope you enjoyed these tips! For a complimentary gift of recipes I built just for you go here:
Vegan recipe for yummy nutty milk from Hollan Hawaii! It is so simple to make your own milk. You literally blend water with nuts or seeds and strain. I like adding in a little maple syrup for sweetness. I use Almond Milk as my main milk. So anything you use milk in, I use almond milk in. I find it versatile and that my body loves it and my recipes come out great. Almonds are naturally alkalizing, so… so is this. You can change the recipe to suit your taste buds; more almonds, more water, but this is how I like it. I use a nut milk bag to strain it-you can find it for sale at most health food stores. If you can’t-a paint strainer from a hardware store will work or just use a clean dishtowel to strain it. Vegan cooking often calls for milk, and this is how I fulfill:
Make 2 qts
5 minutes total time
1 cup organic raw almonds
7 cups water
2 tablespoons maple syrup (optional)
In a Vitamix or blender, mix almonds with water, gradually taking it to high. You want to pulverise those almonds. Next, strain through nut milk bag into large bowl. Transfer to a pitcher and store in fridge. Will last 4 days in your fridge. You can replace any nut or seed for almonds. At the cafe we make Mac Nut Coconut Milk for all our acai bowls and smoothies. I have tried and love cashews, sesame seeds and coconut, and they all are tasty in theirre own way. Have fun and find the one that makes your tastebuds happy. There are many things you can do with the leftover pulp, however, these days I compost it.
If it’s Organic You Don’t Need to Panic Do you know your food has pesticides? I know none of us like pests, but our bodies definitely do not like pesticides. I think one of my keys to health was when I switched over to eating more organic. I always try to EAT AS ORGANIC AS POSSIBLE. I try to buy organic any chance I get. I know that it can be very expensive to buy everything organic. This is where it is important to know about… The Dirty Dozen and The Clean 15. The Dirty Dozen are the top 12 pesticide-laden foods. You want to avoid these if they are not organic. The clean fifteen are the cleanest (little to no pesticides). They are easier to grow without the use of them. SO you can purchase these conventional and be ok. Take a look at the list and try to buy at least the dirty dozen as organic. THE DIRTY DOZEN:
It’s not just relationships that have a toxic effect on our life, but all the products we use. From household cleaners to the products we use on our skin and hair, we ingest them into our bodies through our skin and our lungs. Look at the products you use, and slowly start to swap them out for their organic version.