the fit foodie
by Lisa Turner
eating for immunity 7 immune-boosting snacks under 75 calories.
ou’ve heard the phrase “feed a cold.” It turns out the opposite may be true: Moderately restricting calories can enhance immune-system activity. In one study, a group of men and women who were overweight lowered their caloric intake by 10–30 percent for six months. Researchers found that those who followed the calorie-restricted diet had improved immune-system parameters, including increased T-cell proliferation, compared to a control group. Want to eat your way to a healthier winter? Try these low-cal foods that feed your immune system—not your cold. 1. Brazil nuts are one of the best food sources of selenium, an antioxidant that improves immune response. In one study, a daily Brazil nut was more eﬀective than supplements in increasing selenium levels. Try: Two Brazil nuts chopped and sprinkled on a cup of steamed broccoli ﬂorets. 2. Grapefruit contains hesperidin, an antioxidant that has been shown to repair immune function and lower inﬂammation. Try: Half a grapefruit drizzled with honey.
4Kids Complete Cold ’n Flu Fight ﬂu naturally with this homeopathic formula for kids. Free of stimulant side eﬀects, it helps relieve symptoms of body aches and headaches, cough and congestion, fever and chills, and sore throat.
3. Spinach is packed with vitamin E, and studies show that vitamin E deﬁciency can impair immune response. Try: 2 cups of chopped spinach tossed with balsamic vinegar and sliced strawberries.
Spinach Salad with Blackberry Vinaigrette SERVES 4
4. Oysters are the best food source of zinc. Studies show that even a mild zinc deﬁciency suppresses immune function. Try: Three small oysters with a dash of inﬂammation-busting hot sauce.
2 small ruby grapefruits 2 Tbs. blackberry fruit spread or preserves ¼ cup unreﬁned avocado oil 8 cups loosely packed baby spinach leaves ½ cup blackberries 1 small avocado, peeled and cubed ⅓ cup toasted macadamia nuts
5. Pumpkins contain alpha-carotene and beta-carotene, which the body converts into immune-boosting vitamin A. Try: 1 cup steamed pumpkin, mixed with cinnamon and nutmeg and drizzled with honey.
1. Peel grapefruits, completely removing white pith. Cut between membranes to release segments, holding over medium bowl to catch juice. Set grapefruit sections aside. Squeeze membranes over bowl to extract remaining juice. Discard membranes.
6. Okra supports production of glutathione, an immune-supportive antioxidant. Try: 1 cup of cooked okra drizzled with olive oil and sprinkled with turmeric. 7. Brussels sprouts are high in cysteine, an amino acid that promotes white blood cell activity. Try: 1 cup of thinly sliced Brussels sprouts sautéed in 1 tsp. of olive oil and sprinkled with smoked paprika.
2. Whisk jam into grapefruit juice until well blended. Slowly drizzle in avocado oil, and whisk until creamy and smooth. Season with salt and pepper. 3. In medium bowl, combine spinach, grapefruit sections, blackberries, and avocado cubes. Drizzle with dressing, sprinkle with macadamia nuts, toss, and serve. per serving: 363 cal; 4g pro; 27g total fat (4g sat fat); 30g carb; 0mg chol; 80mg sod; 8g ﬁber; 14g sugars
Power to Sleep PM
Bursting with sunshine-y citrus deliciousness, this “Super Orange” drink mix is packed with immune-boosting nutrients.
This raw, wholefoods formula boasts a synergistic blend of B vitamins, herbal extracts, and ashwagandha to help boost energy and promote mental clarity.
This formula utilizes natural ingredients that encourage relaxation and replenish nutrients that help the body cope with stress to help you relax.
11/30/16 2:14 PM