Foods that boost immunity

I’m assuming you’ve heard of the ol’ “an apple a day….” well it takes a little bit more than that but its a good start! Whether your sick or not, these foods are good to have in your diet to not only help prevent you from getting sick but keep ya healthy too.

Here are some foods that boost your immune system.

butternut

Butternut squash- Very high is Vitamins A, C and E. Heart friendly, high in antioxidants and can help with inflammation.

mushroom

Mushrooms – Very high in protein, vitamin B and C and also full of fiber too. Mushrooms have beta-glucans which are known for boosting the immune system. Eat em’ up!!

oats .

Oats – Hello good fiber! Keeps ya regular….and they are yummy and you can pretty much add all kinds of things to it to make it taste however you’d like.

beef

beef – news flash, not all red meat is “bad” … if you get a good lean piece you really shouldn’t worry about the fat content in it since its the same healthy fat that you find in olive oil. Plus you need healthy fat so quit being a worry wart. Very high in protein (3 oz can yield about 20g + of protein), sinc and b- vitamins.

chicken

chicken- Its first off one of the most leanest forms of protein next to fish, and its very high in a mineral called phosphorus. Phosphorus helps with many things including keeping  strong teeth, bones, supporting the liver, and kidneys. Along with phosphorus its also high in selenium which helps metabolic performance (hence why so many “clean eating” recipes have it .. due to its helpfulness with weight loss. )

yogurt

Yogurt – Aww the good ol’ beneficial bugs lol. So on yogurt it says “active live cultures” meaning live bacteria! … now your probably thinking “Ew, why would I want that?” Well, because its the good bacteria. Its the bacteria that keeps your intestine and digestive track balanced. Probiotics are the same thing but in pill form too if you don’t want to eat yogurt.

fish

Fish- Full of omega-3 fatty acids, reduces inflammation and is loaded with protein.

tea

Tea- green tea is amazing hands down! Can help you lose weight because its full of antioxidants. But any tea is good too. (except the store bought sugar loaded kind…stay away from that crap.)

chorella

Chlorella- What is that your probably asking…. its algae! Yep, I’m one of those crazy people telling you to eat algae =P. It helps detoxify toxins in the body and there is chlorophyll in chlorella. Chlorophyll helps repair tissue, process more oxygen and cleanses your blood.

So with that being said, if you feeling run down, sicko r just under the weather since the sick season is here and/or around the corner. . . . load up on a few of these . it should help =)

 

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How to make the Healthiest Smoothies!

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Whether its adding nutrients, helping achieve a goal (like clearer skin, or digestion issues), or maybe just taste smoothies are a great way to do that. Plus they usually fill you up pretty well too!! So here are my little tips on conjuring up the BEST smoothie possible! =)

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  • The fresher the better! Try to use fresh fruits and veggies but I understand the convenience of the frozen ones too. Sometimes I just pour some mixed fruits and almond milk in a bender and call it a day. LOL
  • Try to go organic with your smoothies, that way you avoid all the pesticides.
  • You can use all kinds of things besides milk or water. I personally love the vanilla almond milk since it makes it sweeter but you can also use things like tea. There are tons of teas that are herbal remedies for common aches and pains too, adding those herbs from the tea will only help with all the nutrients from the veggies and fruit as well.
  • Don’t add sugar! Usually of the smoothie is fruit based you wont need any sweetening at all but if its a green smoothie, they sometimes get a little bitter. Instead of sugar or the common “fake sugar” (sweet n low, Splenda) DONT USE FAKE SUGAR ITS WAY WORSE FOR YOU!!! Use Stevia (which is derived from a plant), or honey, or Agave Nectar (also from a plant) .
  • I love adding healthy fats to my smoothie! Things like Chia seeds, hemp seed, flax seed, and even avocado!
  • Adding protein powders can also boost up the protein (obviously) but it can help you build muscle and stay fuller longer. My favorite ones are Sun Warrior or Vega Brand.
  • Add the “Super-foods”. Things you wouldn’t normally think of seem to keep things interesting for me personally when I make my smoothies. Goji Berries, Coconut Oil, Maca Powder, Matcha, Acai Berries, Kale, Cacao.
  • Using frozen bananas instead of ice cubes can be fun, your smoothie almost comes out like a “milk shake” in a way. Very thick. OR get creative, freeze some coconut water and use those as the ice cubes =)

smoothie1Happy Blending!