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4 Ways to Support Your Immunity

by Stephanie

4 Ways to Support Your Immunity

We’re all trying our best these days to stay healthy and ward off viruses and infections. But we can do many more things besides washing our hands a million times to stay healthy.

Here are a few tips on how we can support your immunity so that even when we get sick, it doesn’t last for weeks.

How to support your immunity before you get sick:

Begin each day with a nice big mug of warm lemon water.

Lemons have a significant amount of vitamin C and have antioxidant and antibiotic properties, so drinking lemon juice in the morning can really help to support your immunity throughout the day.

Focus as much as possible on eating whole foods.

It doesn’t have to be complicated. Simply creating meals focusing on whole foods and less on ultra-processed foods will help to support your immune system tremendously.

Increase the use of foods that contain high levels of Vitamin C

Did you know there are other fruits and veggies that have more Vitamin C than oranges?

Papaya is first on the list followed by bell peppers, broccoli, Brussels sprouts, strawberries, and pineapple. Here’s the full list. When fall and winter roll around, start making meals with those foods.

I pack my kids’ lunches with bell peppers and strawberries and they don’t even know they’re getting Vitamin C. Tricky!

I also buy a Vitamin C spray by Garden of Life that the kids love and spray in their mouths every morning at breakfast for an extra hit. I’ve been adding Camu Camu to my smoothies which also has loads of Vitamin C.

Move your body and get fresh air outdoors

Getting outside every day or walk or other exercise can help to support your immune system. Plus it can help to keep your happy during the cold, dark months!

If you feel like you’re coming down with something:

First and foremost: If you can manage it, try not to automatically reach for the Advil or drugs. Your body is amazing and fever is its way of creating an unwanted space for intruders. As long as the fever isn’t too high, let it do its thing for a bit.

However. No one likes to feel crummy so there are a few things to do naturally to support your immunity:

Drink more warm lemon water throughout the day (add some ginger, turmeric, raw honey, and cayenne for added support).

Warm water will soothe your throat and tummy (as will ginger in addition to helping your body detoxify), turmeric contains a polyphenol that helps with alleviating inflammation, raw honey has loads of benefits including antibacterial properties and cayenne has detoxifying properties and gives your body some heat to help sweat out those bad guys.

Eat garlic and honey

Anytime I feel something coming on, I crush a clove of garlic, pour raw honey on it, and gulp it down. Not the best breath freshener, but nine times out of 10 I’m not sick in the morning so it works!

Ditch traditional cough medicine

If you have a cough, forget about regular old cough syrup and reach for SURO.

SURO is made from elderberry syrup which is a natural cough and cold suppressant that will help, not hinder, your body fight virus. Plus it tastes great and the kids love it. Read about the benefits of elderberry here.

Well, I’ve likely given you enough ideas to make your head spin so I encourage you to try one of these options this season instead of reaching for over-the-counter medication. Your body will thank you for it!


Note: Information contained in this newsletter should not be taken as medical advice. I am not a medical doctor. Views expressed in this newsletter are based on my own research and methods I have tried personally at home.


P.S.: Follow me on Instagram to get weekly tips and tricks!

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Follow me on Instagram • @lealoulemonade

So many people say that groceries are expensive. ⁠
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Ok yes, right now they're a bit over the top. ⁠
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But many times the expense can come from not using up what you have in the cupboards and fridge.⁠
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My tip today is to use up the food you have *before* you make a brand new list for the week.⁠
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Go through your fridge - what do you need to eat up? ⁠
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The sub-tip to this is that you don't have to have a recipe for everything. Many foods might seem random, but they go well together on the plate.⁠
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Are there a bunch of random veggies you can roast together to eat with a protein or put into a salad or soup?⁠
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Do you have cans of beans or salmon in the cupboard you could eat up? ⁠
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Always check what you have and then make a list and head to the store to buy food to fill in the gaps.⁠
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If you really need help DM me to see how we can work together.
Meal prepping can be fun I promise! Especially whe Meal prepping can be fun I promise! Especially when you’re prepping fun and delicious food.

1. Oats don’t have to be boring! Use whole oats and top them with prepped seasonal fruits. Figs are AMAZING on oats, btw! 

2. Hearty greens like romaine lettuce and kale can be prepped into a salad that will last about 3 days in the fridge. Only add tomatoes if they’re whole so they don’t get mushy. Homemade salad dressing is your friend! Make a big batch and it will last at least 2 weeks in the fridge.

3. Yogurt parfaits are delish, can be made in advance, and taste amazing with regular greek yogurt or coconut yogurt. Raspberries at the bottom turn into scrumptious jam as it sits overnight and nuts and seeds add a necessary crunch! They’ll last about 3-4 days in the fridge.

4. If you’re feeling peckish prepping a hearty snack will help you get to the next meal without a crash. Pumpkin bites with sesame are delish and satisfying! They’ll last about 4 days in the fridge or you can freeze them for a month.

5. Lastly veggies and dip! Prepping veggies to snack on with a hearty dip will help to keep you satisfied all day. Prep once, and eat all week!

If you’re looking for meal plan and prep help I’m accepting new clients at One Heath Services. We’ll work together to set up a plan that’s just for you so every week can be a breeze when it comes to meals. DM me for more info.
***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

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This week I got my first batch of green garlic in the veggie box!⁠
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Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
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It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
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The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
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Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
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Health Benefits of Garlic:⁠
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⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
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⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
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Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
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Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
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#recipe #springrecipes #simplerecipes
My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen

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About Stephanie

Photo of a white woman with brown hair

Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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