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Health & Wellness  /  October 25, 2019

Immune-Boosting Foods

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The Fall season kicks off my favorite time of the year. There’s just something about crisp air, pumpkin-flavored everything, and cozy sweaters that makes my heart happy. The only downside of the Fall season is the sickness that often comes with it. Let’s face it, this time of year colds and flus run rampant. But this year, I’m putting my foot down and saying no more! I’m fighting the flu season with immune-boosting foods because as my buddy Hippocrates said,

“Food is thy medicine!” 

I firmly believe that food is powerful. Nutrient-dense foods have the power and potency to heal the body and boost the immune system. By consuming plenty of nutrient-dense foods during the Fall and Winter seasons, I’m confident that we can stay healthier than ever this year! Yes, I really believe it can be that simple.

Are you with me? 

Immune-Boosting Foods:

Garlic

Garlic is known as an anti-fungal, ant-viral, and anti-microbial. I guess you could say garlic is the ultimate superfood. Not to mention, it makes every savory dish taste that much better. I add freshly chopped garlic in almost any recipe I make. You can rarely have too much garlic!

How to Use:

The consumption of raw garlic has been used for thousands of years as a holistic remedy for many illnesses, including colds, flus, infections, and more. To most effectively boost the immune system, it’s important to consume raw garlic, which is more potent than when it’s cooked. Personally, when I start to feel run down, I’ll add 1-2 cloves of raw, chopped garlic to my breakfast, lunch, and dinner! Raw garlic by itself has a very intense flavor, so I recommend eating it in combination with other foods. 

Apple Cider Vinegar

Apple cider vinegar has gained tremendous popularity over the past several years, and for good reason. ACV is a fermented vinegar that contains various enzymes and probiotics, making it an effective tool for proper digestion. It also helps cleanse and detox the gut, lymph nodes, blood, and liver. 

How to Use:

When I want to give my immune system an extra boost, I’ll add 1 tbs of ACV to 8 oz. of warm water first thing in the morning. I down this potent solution before eating or drinking anything else. The ACV + warm water helps prime my digestive tract for proper digestion/detoxification and flush any toxins out of my body.

Turmeric

Turmeric, like garlic, is an ultimate superfood. Curcumin, the main compound in turmeric, contains a ridiculous amount of powerful vitamins and healing properties. Turmeric is known for reducing chronic inflammation, regulating blood sugar, and even lowering blood cholesterol levels. 

How to Use:

It’s best to buy fresh turmeric root and chop/grind it yourself, as opposed to the ground turmeric seasoning. Try adding fresh turmeric to your smoothies, vegetable dishes, or breakfast omelets. Like garlic, turmeric is has a very potent flavor, so I recommend eating it with other foods.

Collagen

Collagen is best known as your gut’s best friend. Why? Because it is a key ingredient in healing the digestive tract and promoting optimal gut health. Have you ever heard of leaky gut? When leaky gut is present, large gaps occur in the intestinal lining, allowing toxins and food particles to escape into the blood. Collagen works by healing the mucosal lining in the digestive tract and restoring tight junctions in the gut.

How to Use:

Daily consumption of collagen promotes many health benefits, like reduced bloating, improved skin, hair, and nails, and decreased joint pain. To get your daily dose of collagen, you can sip on warm bone broth or add grass-fed hydrolyzed collagen to your coffee, smoothies, or yogurt. 

Grass-Fed Meat

Despite popular belief, red meat that is grass-fed and finished is one of the healthiest foods. This high-quality meat, compared to conventional meat, contains higher amounts of omega-3’s and CLA, a polyunsaturated fat. Both of these powerful compounds fight free radicals, reduce inflammation, provide aminos, and keep you satisfied longer. Yes, you read that right: sustainably-sourced, high-quality meat can help lower inflammation in the body and provide essential vitamins and minerals. As a result, your body will have more resources and energy to fight toxins and invaders, keeping you strong and healthy!

How to Use:

I’m giving you permission to enjoy burgers, steaks, bacon, or pork chops 1-2 times/week. But, only if they are grass-fed (and finished) or pasture-raised! I recommend getting to know and buying meat from your local farmer. This is the best way to ensure the quality of the meat. If that’s not an option, seek out your local Whole Foods and look for meat that is rated Step 3, 4, or 5. The higher the number, the better the quality.

Pasture-Raised Egg Yolk

Again, despite popular belief, egg yolks are the most nutritious part of an egg. Specifially, free-range eggs or fresh eggs from your local farmer. Egg yolks are considered to be a superfood because they are packed with nutrients, like collagen, vitamins A, B 12, and D, and omega-3’s. These nutrients not only boost the immune system, but can also improve your skin, hair, and nails, reduce the risk of heart disease and metabolic disease, and aid in weight loss. 

How to Use:

The richer and more orange the yolk color is, the better. Look for fresh eggs at your local farmer’s market or look for pasture-raised eggs, like Vital Farms. 

Elderberry

Last, but not least: elderberry. This immune-boosting food is probably my favorite. It is a staple in my home during the Fall and Winter seasons because elderberry is known to fight viral and bacterial infections. It’s packed with powerful compounds, called anthocyanidins and loaded with antioxidants, vitamins, and bioflavonoids. I guess you could say elderberry is a one-stop-shop for sickness prevention and reduced healing time.

How to Use:

For preventative measure, I take 1-2 tsp daily. If I feel a little cold or flu coming on, I’ll up my dose to 1-2 tbs per day. 

Speaking of elderberry, I recently discovered Cassie Green’s delicious and potent elderberry syrup, which is why I’m super thrilled to announce that we’ve partnered together to host a giveaway for my readers! One lucky winner will win a FREE bottle of Cassie’s elderberry syrup, just in time for Fall and Winter. To enter the giveaway: visit my Instagram page, click on the photo below, and follow the simple instructions!

Immune-Boosting Foods

Other Immune-Boosting Tips:

De–Stress

Stress wrecks havoc in our bodies- specifically, our immune system. As cortisol levels increase with stress, our immune system grows weak and leaves us vulnerable to pathogens. It’s important to effectively manage stress to keep your immune system at the top of it’s game. To keep stress at bay, make sure you allow plenty of mental time-outs throughout the day. Give yourself 1-2 minute breaks every hour to walk away from the task at hand, take a few deep breaths, find some fresh air, and re-group before getting back to it.

Hydrate

Staying hydrated is key to so many bodily functions. Minimally, you should drink half your weight (lbs) in ounces each day. I recommend bringing water with you wherever you go! For optimal digestion, drink the majority of your water in between meals (at least 30 minutes outside of eating times). You can also add a sprinkle of sea salt to help with the absorption and utilization of water.

Wash Hands

This may be the germaphobe in me speaking, but wherever you go and whatever you do, wash your hands frequently. This is the #1 way to keep yourself free of bacteria and viruses. In addition, keep your hands off your face, lips, nose, and eyes to prevent pathogens from entering your body.

Limit Alcohol & Sugar

Sugar and alcohol keep hinder the immune system. In fact, each alcoholic drink you consume, halts the function of your immune system for at least an hour. The same goes for sugar consumption. So, skip the sugary treats and cocktails this time of year. Instead, opt for a glass of red wine and piece of dark chocolate. And, be sure to consume plenty of nutrient-dense foods throughout the day. 

 

Keeping your immune system strong and healthy this time of year really doesn’t have to be complicated. In fact, it’s all about getting back to the basics (with a few additional tips & tools). If you have a favorite immune-boosting tip, please share below. I’m all ears!  

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nourishedbykelseynicole

Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
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#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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