The weather might be getting warmer, but don't let it fool you. We still have at least one more month of cold and flu season.

Many of my conversations over the last few weeks have centered around how to boost your immunity so you don't get sick and if you do get sick what you can do to recover quickly. So, I thought I would revisit my top tips for boosting your immunity and/or recovering quickly if you get any of the nasty bugs going around.

1. Rest: I know I sound like a broken record, but rest is SO important for immunity. If you are feeling run down, achy and sick one of the best things you can do for yourself is take it easy and give your body time to recover. Not only will you feel better quicker but it will also help you avoid the never-ending cycle of sickness. 
   
   
2. Elderberry Syrup: This syrup is great for overall immunity. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects. Elderberry extract has been shown to be a safe, efficient and cost-effective treatment of cold and flu symptoms. I recommend many of my clients take it throughout the winter months. If you get sick simply increase your dosage. You can buy it at most natural food stores (just be sure to check the label and avoid any that have refined sugar.--I like this one and this one ) or you can make it at home. Here is the recipe I use.
   
   
3. Avoid Dairy and Sugar: Dairy products can increase mucus production—the one thing you don’t need more of when you are sick. Refined sugar can temporarily suppress your white blood cells ability to fight bacteria, so for a few hours after eating sugar your immune system will be weaker. As a result, it is less efficient at fighting the germs that are making you sick. 
   
   
4. Barlow Herbal Throat Spray: This thing is miraculous. The second you feel that tingly sensation in the back of your throat start using this spray. The key is to start using it as soon as you feel the sore throat coming on.*
   
   
5. Vitamin C: Helps with immune system function and boost white blood cells. You can increase your intake of vitamin C rich foods (orange, kiwi, broccoli and kale) or you can supplement.   
   
   
6. Bone Broth: Chicken bone broth is rich in the amino acid cysteine, which is effective in breaking down mucus helping to clear out the passageways so you can breath. This nutrient-dense food is rich in minerals such as calcium and magnesium, in forms the body can easily absorb.  Its amino acid structure and high gelatin content make it soothing and healing for the gut and helps absorb nutrients from other foods. One of the easiest ways to incorporate broth into your diet is in soups. So, I thought I would share my immunity boosting veggie soup.

 
Immunity Boosting Veggie Soup  
​
This soup is packed with immune boosting ingredients that will help you start feeling better faster. 

Onion and garlic are considered anti fungal, antibacterial and decongestants. Celery is loaded with antioxidants, flavonoids, vitamin C, vitamin A, folate, potassium, calcium, fiber, vitamin B12, magnesium, and vitamin B5. Mushrooms are high in B vitamins, fiber, iron, potassium, riboflavin, selenium and zinc. Turmeric is a natural antiseptic and anti-inflammatory. Cumin is high in vitamin C and its anti-fungal properties. This recipe is easily doubled and freezes really well.

Ingredients

• ½ a medium onion chopped
• 1 large garlic clove minced
• ½  teaspoon turmeric
• ¼ teaspoon cumin
• ¼ teaspoon coriander
• salt and pepper to taste
• 2-3 medium sized carrots chopped
• 2-3 celery stalks chopped
• 1 small box mushrooms sliced thin  (I use shitaki)
• 1 quart bone broth
• 2 lemons or limes
• 1 avocado optional (optional)
• 1 bunch of cilantro (optional)

Directions

• In a large soup pot on medium high add 1 tablespoon of olive or avocado oil. Add the onions and cook until translucent.
• Then add the garlic, cumin, coriander, turmeric, salt and pepper. Stir until it becomes fragrant, 2-3 minutes.
• Add the carrots and celery cooking until they begin to soften.  Then add the mushrooms and cook for an additional 5-7 minutes.  Finally, add the broth and bring to a boil. Once it comes to a boil reduce to the heat and simmer for 15-20 minutes.
• Turn the heat off, add the juice of the lemon or lime and stir.
• Serve warm. You can top it off with some diced avocado and cilantro.

 
 



*The content and material on this site is for informational and educational purposes only. It’s not a substitute for professional medical advice, treatment or diagnosis. Please consult your health care provider before starting a new program or treatment. 

We all know that one of the pillars of a healthy diet is eating plenty of veggies (at least 5 servings a day). The easiest ways to do this is by adding more salads to your meals or, better yet, making a salad your meal at least once a day.
 
On most days, my lunch is a big salad mixed with some healthy fats and protein; but some days, I’m just not feeling it (let’s face it who wants to eat a salad on a cold wintery day). On those days I try to fill at least 50% of my plate with veggies. For me, this usually means making a hearty soup and adding a smaller side salad. If salads are not your thing try making veggies (cooked or raw) the center of your meal and consider the other components the sides.
 
To motivate you to eat some more veggies, I thought I would share my “go to” salads and dressings. I usually make a big batch of 1-2 types of dressing so that I have them ready to go all week. Not only are they super easy to make, but they also taste so much better than the processed bottled stuff.  A little prep beforehand means you’ll have an easy and delicious grab and go meal.
 
These salads can be easily made into a full meal with the addition of a healthy protein like grilled chicken, salmon, hard-boiled eggs, quinoa or chickpeas.  

Salad dressings 

• Apple Cider Vinaigrette
• Mustard Orange Dressing
• Balsamic Salad Dressing

Salads

• Spinach Salad with Oranges--pairs well with the mustard orange dressing 
• Kale salad with cranberries, pine nuts and Parmesan cheese-- pairs well with the balsamic dressing
• Spinach Salad with Pistachios-- pairs well with the balsamic dressing and the mustard orange dressing
• Avocado, Cucumber & Tomato Salad
• Garden Salad--pairs well with the apple cider vinaigrette

 
What are your favorite veggies and salads?  
 
XO,
Ingrid 


ps Are you in a food rut? Do you struggle to figure out how to make healthier food choices without spending all your free time in the kitchen and feeling deprived? I can help. Schedule a free session and I'll show how easy it is to eat delicious food and feel great.   

Pairs well with the Apple Cider Vinaigrette

Ingredients 

• 2-3 white radishes, cubed                               
• 2 small carrots (peeled and cubed)                                      
• 1 medium cucumber (peeled and cubed)                         
• Handful of mixed greens
• 1 small avocado diced

 
To make this a meal add one of these:
Grilled chicken
Canned garbanzos
½ cup cooked quinoa
Hard-boiled egg

Method
Mix everything together in a large bowl then add 2-3 tablespoons of salad dressing and toss. 

Pairs well with the Mustard Orange Dressing

Ingredients
1 bag or small container of baby spinach 
1 small avocado diced
¼ cup pumpkin seeds
1 orange, peeled and sliced
 
To make this a meal add:
Grilled salmon or shrimp
Canned chickpeas (be sure to rise them before serving) 

Method
Mix everything together in a large bowl then add 2-3 tablespoons of salad dressing and toss.

This is my basic vinaigrette. It’s super versatile and can be used on any salad.  I love it in a simple mixed greens salad, with cherry tomatoes a few toasted pine nuts and cranberries. 

Ingredients

• ½ cup balsamic vinegar
• 1 tablespoon maple syrup
• 1 ½ tablespoons mustard
• salt
• pepper
• ¼ cup olive oil

Method
Put everything in a glass jar and shake it. Keep leftovers in the fridge. 

Ingredients 

• ¼ cup olive oil
• 1 tablespoon balsamic vinegar
• ½ cup orange juice, fresh squeezed (I used blood oranges)
• 1 teaspoon Dijon mustard  
• Salt and pepper to taste

Method 

​In a jar, combine olive oil, vinegar, orange juice, mustard and shake well.