Sep 30

Sep 30 5 Dietary Habits to Stay Healthy

The change of season is usually a time when we are more prone to catch colds due to the shift in temperatures. So, as we are entering fall let’s talk about healthy habits to strengthen the immune system to avoid the doctor’s office and fully enjoy the cosy season!

I’m sharing below what I’ve been doing to boost my immune system and gut health. Don’t forget the gut is what maintains overall health. It’s like a second heart.

1). Lemon water to keep viruses away. Drinking the juice of half a squeezed organic lemon in warm water on an empty stomach is what I do first thing in the morning after I wake up. Lemons are not only high in vitamin C and antioxidants, but they also have anti-inflammatory and antiseptic properties, keeping all sort of bacteria away. Lemon water is a great way to maintain the pH balance in the body and helps strengthen the immune system. Lemon is your best friend for good health! It’s a super fruit packed with great health benefits. You want to eat food high in vitamin C to boost your immune system. I ALWAYS have plenty of lemons in my fridge!

2). Chicken Bone Broth to support gut health. It’s packed with vitamins and nutrients such as calcium, magnesium and contains collagen. It helps heal the gut, reduce inflammation and protect the joints. As soon as we’re entering Fall and the temperatures are dropping I have chicken bone broth back in the pantry. I like to prepare myself a warm cup before dinner. I do that twice a week or more if I start feeling under the weather.

3). Sauerkraut to support the microbiome balance. Fermented foods such as sauerkraut, kimchi, kefir, yogurt act as a probiotic. These superfoods contain healthy bacteria and other microbes that the gut needs to thrive. It’s very important to fuel the gut with good bacteria to stay healthy. I consume probiotics from my diet and sauerkraut is one of the fermented foods I eat to support the gut function.

4). Organic Plain Greek Yogurt for breakfast. Greek Yogurt is another probiotic I incorporate into my diet. Not only is it rich in protein and calcium but it also supports bone and gut health. I have a cup in the morning that I top with organic blueberries and walnuts. I use some organic honey or maple syrup as a natural sweetener.

5). Fiber rich diet to feed the gut’s good bacteria. I aim to eat 35 to 40g of fiber every day. Fiber is essential to support a healthy gut microbiome by providing food for beneficial bacteria. It contributes to a strong immune system, helps regulate blood pressure, promotes digestive health and helps control blood sugar. Food rich in fiber include avocado, berries, chia seeds and flaxseed, leafy greens, lentils, beans, bananas and apples as an example. When I don’t eat Greek Yogurt in the morning, I tend to have an avocado toast on Ezekiel bread, which is a type of bread made from sprouted grains and legumes. Not only does this bread have a low glycemic index but it’s also rich in fiber (especially the gluten-free Ezekiel bread in the orange bag). I also eat an apple every day now that it’s in season.