As it gets colder out and we tend to stay inside more, we all become more susceptible to colds and influenza. But, just because you’re packed into a subway car with a bunch of sniffling and sneezing New Yorkers or your kid’s school class is singin’ the snotty blues doesn’t mean that you have to succumb to this season’s strain of the flu virus.
Here’s a couple things I do (and would recommend to anyone) to bolster immune defenses and show the flu who’s boss:
Greens + non-starchy veggies- go seasonal (kale, chard,tat soi, bok choi, salad greens, brussel sprouts, broccoli, ) maybe try the green smoothie in the morning , i love it.
Proteins – wild (never farmed), coldwater fish (salmon, mackerel, sardines), grass fed free range, organic meats no more than 2/week. Take it easy on the beef/pork. Add in more beans (make sure you soak overnight to get rid of hard to digest lectins)
Make bone broth (from scratch) – roast a chicken, save the carcass, simmer it all night, throw in onion, carrot, celery root etc – check out this recipe . The most nutritious thing for winter, great for your immune system + gut.
Fats/oils – only unrefined oils (olive oil for salads, coconut oil, ghee or sesame oil for high heat cooking) + whole fats (nuts/avocado/animals) You need fat to absorb vitamins/minerals!
Seaweed – check out Kombu for soups/stews (esp with beans). Also, they have dulse + seaweed/salt mix you can use as salt alternative. Chock full of minerals hard to get anywhere else. (PS try Seasnax , I’m totally addicted)
Sweetener – green stevia powder (or the whole leaf), xylitol, limited raw local honey, maple syrup, rapadura Sugar
Fruit + Nuts/Seeds-Berries, pomegranates, lemon/lime as much as you want. Take it easy on the high sugar fruits (citrus/sweet apples).Avoid peanuts, go with Almonds, Walnuts, Macadamia, Brazil Nuts, Macadamia Nuts. Go for raw rather than roasted.
Vinegar – Raw unpasteurized apple cider vinegar is best for salads. Also try brown rice vinegar
Fermented foods – experiment with high quality miso paste for dressings and sauces (and soup!), tempeh + buy a good RAW unpasteurized saurkraut or kimchee. If ya can’t deal, get a high quality probiotic and rotate brands to get different strains. Probiotics are KEY o keeping you from getting sick.
Herbs/Spices – especially ginger, turmeric + garlic
Refined sugar (hiding in EVERYTHING, inc’l canned soup etc) learn to read labels!