1. Follow an anti-inflammatory diet. Dietary choices play a key role in inflammation, the root cause of many serious illnesses. Choose and prepare foods that keep you healthy – aim for variety, include as much fresh food as possible, minimize your consumption of processed foods and fast food and eat an abundance of fruits and vegetables. This is the foundation of our menu at True Food Kitchen.
2. Food as medicine. Seek out foods that give you plenty of immune-boosting antioxidant vitamins and minerals – fruits, vegetables, whole grains, legumes, nuts and seeds. Garlic, onions and ginger are especially good for fighting colds.
3. Eat more color. The best way to get all of the vitamins, minerals and protective nutrients you need is to eat a variety of colorful (and in-season!) fruits and vegetables. Go for dark green, yellow, orange, red, and purple. Consuming an assortment of colors regularly will provide you with natural support to keep your body working properly.
4. Cozy up to the Winter Immunity bowl. This delicious cold weather bowl is a powerhouse meal for anyone looking for an immune system boost. Featuring kuzu, a Chinese root and staple in Chinese medicine for its powerful anti-inflammatory and blood-sugar regulating properties, the Winter Immunity bowl lives up to its name with its host of functional ingredients including garlic, mushrooms, farro, quinoa, broccolini and edamame.
5. Drink plenty of fluids. Staying hydrated helps to eliminate toxins and metabolic waste from your body. Our goals for the refreshments at True Food are simple – keep it natural, keep it refreshing. Our hydrating honey lemonade is made only from lemons, honey and water – it doesn’t get more natural than that. Looking to aid digestion or upset stomach? Our Original Ginger (“O.G.”) blends fresh ginger, honey, lime juice and soda water for a refreshing, slightly spicy beverage.
6. Be-leaf in greens. Leafy greens contain a variety of vitamins, minerals, and antioxidants that help protect your immune system. Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C. Go for the Organic Tuscan Kale salad!
7. A better berry. Sea buckthorn is one of the most nutritious, vitamin-packed fruits ever discovered. Exceptionally high in antioxidants (vitamins C and E, carotenoids), it has potent health protective and therapeutic properties. Sea buckthorn is naturally sour; True Food balances the ingredient with vanilla and sweetens it with other natural fruit juices for some of our most popular beverages including Medicine Man, the Ginger Margarita and my namesake, the Dr. Weil Wellness Shot.
8. Mushrooms are magic. Many mushrooms – mainly Asian varieties – enhance immunity and resistance to infections. Look for shiitake, which have anti-viral properties. Lion’s Mane mushroom, featured in our Winter Immunity bowl, has strong anti-inflammatory, antioxidant and immune-boosting abilities and helps support nerve function.
9. Reap the benefits of garlic. Garlic has been used for thousands of years by cultures worldwide as both food and medicine. Besides delivering a nutritional boost, this notoriously fragrant herb fights all types of infections—fungal, bacterial, parasitic, and viral—regulates blood sugar, lowers blood pressure, and lowers cholesterol. Good Earth Kale Cobb, anyone?
10. Get rest. Lack of sleep and too much stress can weaken the body – if you have a cold or the flu, rest as much as possible while your symptoms are resolving.