Creating Healthy Eating Habits

For A Balanced Immunity

Although you may not always be able to prevent a cold or infection, you can help support your immune system function, just by making small dietary changes, and developing healthy habits. 

But first thing first: can you really or even should you boost your immune system? 

The answer is no! 

There is this misconception that we should have a strong immune system. The truth is that you don’t want your immune response to be stronger, instead you want it to be balanced.

And this starts in the gut, because this is where 80% of your immune system resides.

Creating healthy eating habits by focusing on whole food and nutrient dense options will do just that.

 This week try to challenge yourself to change your habits in 7 days:

REORGANIZE YOUR FRIDGE

Take a good look at your fridge and pantry and eliminate soft drinks, candies and processed food. These type of foods actually

disrupt your gut biome.

PLAN AHEAD

Plan your meals for the week, this will allow you to create a list of food to purchase.

Planning ahead is also the best way to stick to your plan. Select a day in the week to plan your meals and snacks for the entire week. 

 Consider having your groceries either delivered or ready for pick up, so that you are not tempted to buy unhealthy food.

MAKING A LIST

Focus on whole food rather than processed or refined food. Whole food is food that has not been modified from its natural state. For example applesauce is processed but fresh apples are not.

Your list should be based on your meal plan for the week, and focused on whole food as much as possible.

Whole foods include:

• Fresh fruits and vegetables
• Legumes
• Nuts
• Rice
• Quinoa

STICK TO YOUR LIST!

Make a list and stick to it. Plan on going to the grocery store when you are not hungry. Stay on the outside aisles of the grocery store to avoid chips, cookies and other processed food.

 PREP

Cook in large quantities, and divide the food in small individual portions that can be frozen. Whenever possible, prepare your snacks for the week and any other meals in advance.

KEEP IT IN REACH

We tend to desire what we see. Have a bowl of fresh fruits and nuts out on your countertop, in your living room and on your desk.

Wash and cut fresh vegetables so that they are ready to be consumed whenever you need a quick snack. Place them on the front of your fridge.

RISE AND SHINE

Once a week start your day with a fruit and vegetable smoothie for breakfast. Vegetables suitable for smoothies include 

• spinach, 
• kale, 
• dandelion and 
• Celery

Add fresh and frozen fruits of your liking. I also like to add honey or dates to sweeten bitter vegetables.

Place your favorite ingredients in a container and freeze them. Whenever you want a smoothie simply put them in your blender with water, almond milk, coco water, or other healthy liquids and your smoothie is ready to go.

EAT THE RAINBOW

Different colors in fruits and vegetables are associated with specific nutrients, and loaded with antioxidants. Stack on colorful fruits and vegetables.

SPICE UP YOUR LIFE

Herbs and spices are high in antioxidants. Have them handy in your pantry and fridge at all times. Don’t be shy exploring new items, this will add flavor to your food.

DARKER IS BETTER

Avoid white! White bread, rice and pasta are highly processed, low in fiber and nutrients. They should be consumed in moderate amounts. Instead choose the darker options that are richer in fibers and nutrients.

GROCERY LIST SAMPLE TO LOAD YOUR PANTRY

• Brown and black rice
• Quinoa, white, and red
• Lentil or rice pasta
• Couscous
• oatmeal
• Sprouted tofu (protein)
• Tempeh (protein)
• Nuts and seeds
• Organic fresh fruits
• Organic fresh vegetables. Select greens and bright color vegetables (antioxidants)
• Garlic, onions, chives
• Spices, herbs and honey to sweeten your food
• Peanut, almond and nut butter (use them as dips, in your smoothies with fuits or on crackers)
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