Prevent Illness with Healthy Habits

Healthy Lifestyle to Support Immune Function

Cold, flu and dare we say it Covid season are upon us. As the temperature and humidity drops viruses may spread more easily and having a strong immune system can keep you feeling well all winter.

There are several lifestyle factors that can help to keep your immune system strong. A healthy diet, adequate hydration, quality sleep, good hygiene, regular exercise and managing stress are all important.

Healthy Diet

Eat a variety of foods and focus on immune supporting nutrients like zinc, protein, probiotics and vitamins C, D, and A.

Beta carotene, a precursor to vitamin A, is found in plant foods, such as sweet potatoes and carrots. Vitamin C-rich foods include citrus fruits, berries, and bell peppers. Vitamin D is found in fatty fish, eggs and fortified cow’s milk and plant milks.

Zinc can be found in beef and seafood, but also in vegetarian sources such as wheat germ, beans, and nuts. Protein can be found in foods such as yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

Probiotics are beneficial bacteria that promote health. They can be found in cultured dairy products such as yogurt and kefir and in fermented foods such as kimchi and miso. Make sure to eat a variety of plant foods to support a healthy balance of bacteria.

Hydration

Drink plenty of water throughout the day.

Quality Sleep

Ensure adequate and quality sleep. Allow enough sleep time to enable you to feel rested in the morning. Try to follow a sleep schedule, have a sleep routine before bed and expose yourself to light first thing in the morning.

Hygiene

Wash your hands and wash them often. Avoid touching your face and eyes. Wipe down frequently touched surfaces like your phone and doorknobs.

Exercise

Aim to move your body every day. All movement counts; a 5 to 10-minute walk whenever you can squeeze it in will have benefits.

Managing Stress

Exercise, meditation, journaling, spending time outside and doing things you love can all help you to mitigate stress.

Remember not one single nutrient or product can prevent illness, but an overall healthy lifestyle can.

Recipe of the month!

Creamy Pumpkin and Apple Soup

Soup is a terrific way to add immune boosting ingredients to your meal plan. The pumpkin is high in vitamin A and fiber. The apples add a subtle sweetness, vitamin C and fiber. Adding plenty of spices and herbs to our diets provides beneficial phytonutrients. You can add beans or lentils to boost the protein content. Try blending them in when you add the pumpkin or just add them at the end for a chunky soup.

Ingredients:

• 2 15-oz. cans pure pumpkin (not pumpkin pie filling) or 3 cups of roasted pumpkin

• 3 apples, peeled, cored, and sliced -granny smith works well

• 1 Vidalia or other sweet onion, sliced

• 1⁄2 teaspoon pepper

• 1/2 teaspoon salt

• 1 teaspoon cinnamon

• 1 teaspoon turmeric

• 1 teaspoon curry (optional)

• 1/4 teaspoon cayenne pepper (optional)

• 2 tablespoons olive oil, divided

• 1-2 cups whole milk – depending on your preferred texture (cow’s milk or canned coconut milk)

• 1⁄2 cup chicken or vegetable broth

• salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees.

2. Toss onion slices with 1 tablespoon olive oil, salt, and pepper. Place on rimmed baking sheet and bake for 15-12 minutes. Onions should start to brown and caramelize.

3. Meanwhile peel, core, and slice apples. Combine apples, remaining olive oil, cinnamon, turmeric, curry, and cayenne if desired.

4. Carefully remove baking sheet with onions from the oven and add apple mixture. Return to oven for 15-20 more minutes until apples are softened.

5. Using a submersion blender, blender, or food processor, combine apple and onion mixture and vegetable stock. Process until smooth.

6. Add pumpkin and continue to blend, adding milk in 1⁄2 cup increments until the soup is your desired consistency. Warm on the stove top before serving if needed.