BUILD UP YOUR PLATE TO IMPROVE YOUR IMMUNE SYSTEM


After years of denial of the food pyramid, we’ve all come to understand the value of a safe, balanced diet. The key to this diet is to learn how to “use our plates” all day long. But we need to know how to eat from the notion that what our plate really looks like is a lot of value.

A healthy , balanced diet is more than just helping you lose weight and feel better, it’s also great for your immue system. Keeping your immue system strong is vital now, given the highly contagious corona virus.

Many people struggle to eat healthy while quarantined at home during the pandemic.  Supermarket or anyother shops trips are limited , take-out options are more tempting, and we’re stuck at home and often sedentary.  Without a healthy diet your immue system will not be as prepared to fight or recover from the virus. We need to maximize these limited grocery trips and make strategic purchases.

Back home and in the kitchen, you can think about making a plate, half of which should be fruit and vegetables.  Just because you’re eating more fresh produce doesn’t mean that Plan your next two weeks of meals , including when you’re eating the fresh produce you pick up on your shopping trip.  You should give priority to fruits and vegetables packed with nutrients such as Zinc,Vitamin C, and Vitamin D that our immue system needs.  Red peppers and citrus are rich in Vitamin C and the Kale adds more zinc to your diet, while browsing , remember that variety and color are all your allies , and that this is a great time to explore new foods and recipes.

Once  you’re you can stack the rest of your plate with a bologna-on-white or brown bread sandwich. The other half of your plate protein and grain is also very important. Whole wheat bread , brown rice , seafood ,poultry and legumes are smart choices. If possible avoid processed foods.

While boosting your immune system is critical, the health of your intestine is also important.  Ensuring that your body has probiotics ( good bacteria ) helps you process your food.  Adding probiotic like rich yogurt and fermented foods and drinks ,Veg and fruit salads can help address gastrointestinal problems and its easy to add to your diet.

Those who become symptomatic with COVID-19 may find it physically difficult to prepare healthy meals, in that case, it is recommended to eat easily digestible, nutrient-rich foods.  Hearty soups made with bone broth and smoothis packed with frozen berries , spinach and nut butter are easy to prepare and easy to process during recovery.

Beyond what you eat, there are many environmental factors that can effect your immune system. Stress levels are always high during the pandemic, but we can’t let that harm our health.  It may be difficult to achieve complete relaxation, but taking a few minutes to walk around  around the block ( while wearing your mask ) can help.  Even going to bed ten minutes earlier can make a difference in the reduction of stress.

There’s a lot more we can share, but our best recommendation is to consult a dietitian who can work with you on a one-on one basis to identify and resolve issues with your diet and give you lifestyle choices to boost your immue system. Choosing to eat healthy should not be stressful , and taking small steps or seeking professional guidance will make the whole process much easier.

Maintaining a well-balanced diet can be difficult under any circumstances, but especially given all the challenges at the moment the benefits, however , are manifold and your best effort is worth it.

Feeling stressed out?   These foods will help you settle down.  If you don’t feel stressed right away you’re probably one of only a few.

At the top of life, as we all know we’re forever changed, we’re all just trying to juggle work, home, family , friends , bills and more all while maintaining our sanity. Not to mention in the midst of the global pandemic , more than 40 million people have filed for unemployment, causing an increase in anxiety and worry as people try to keep their existing jobs closed, if they haven’t already been laid off.

Besides the psychological effects of stress, it can also increase the body’s need for nutrients , such as Vitamin C , Vitamin B, Selenium and magnesium. While people consider just a few traditional ways to help manage stress – mindfulness and meditation, exercise and sleep – one strategy that we often ditch is our diet.  Food is often one of your biggest allies or enemies and it’s up to you to decide which side of the fence you’re on.

The amount of nutrient quality that you take in over time can affect the neural circuits of the body that control emotion, movement , and mood. My friend’s dietitian recommended the best bood to eat.

  • Choose a range of rainbow colors along with your products. Green , Red , Yellow vegetables all have different Vitamins that you want , and therefore the darker the color, the richer the Vitamins they tend to be. Green vegetables such as lettuce, courgettes and cucumbers and yellow foods such as bananas and yellow peppers.  We encourage people to produce in a few colors that they don’t normally buy.  Try Kiwi , for example , when its in season to introduce nutrients that you won’t normally get.We tend to travel to the grocery store and always get the same stuff, but branching out and trying something new can help you make some new healthy choices that you just enjoy.  You’re also going to try cooking them in a number of ways to get what you want, maybe you want to know how toasted broccoli tastes fresh broccoli.
    • Eggs are the gold standard for the highest quality protein you’re going to get. In Addition, seek immune-boosting foods such as those containing Vitamin C.    Most of
  • People consider fruit juice, That’s great , but you’re not going to know that fruits and vegetables like strawberries and red peppers have tons of them.  And if you chooseSomething like oranges, eating a particular fruit will bring more benefits than juice, because you’re also getting the fiber that helps keep you feeling full and satisfied, Its good for your body and your gastrointestinal system too.
  • Noodles , seeds and fatty fish:Fatty fish such as salmon or tuna containing tons of Polyunsaturated fat and monounsaturated fat.These are great for heart health as well  as stress reduction due to the Omega-3s in them,Which help lower stress hormone Levels within the body. You may also want to eat complex carbohydrates like whole  Grains and anything that is less refined and still has the bran on it, so when your body Processes it, you stay full longer.   It also takes longer for your body to process it all the Through , which helps fight diabetes and keeps your blood glucose steady for a longer Period of time and its also good for your food canal to help fuel the large bacteria in Your intestine.
  • One of the most beneficial foods people don’t always consider is bittersweet chocolate. It contains high levels of magnesium, which is basically good for your overall health, helps your muscles to fire effectively and reduces stress.

 

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