MINDBODY 
One of the best ways to prepare against illness is to make sure your body is strong and healthy. Keeping a stocked, healthy pantry will make it easier to fuel your body and immune system. Our Health Coaches have the tips on your immune-boosting practices, as well as what to stock up on when you hit the grocery store.
Tips for a Boosted Immune System and a Healthy Pantry
For a Strong Immune System
Your daily habits make a big impact on your health! This includes:
- Keeping up with your exercise routine! Regular physical activity has a positive impact on your body’s defense system.
- Get 7-9 hours of sleep daily.
- Stay hydrated. Try to drink half of your bodyweight in ounces daily – add lemon for an extra boost of vitamin C!
- Manage your stress levels, as chronic stress can weaken the immune system. Stress-reducing practices include: meditation, yoga, reading a good book, or watching a movie. Herbal teas such as lavender, kava, chamomile, or lemon balm are known for their calming properties.
Daily herbs and supplements can also be taken to boost your immune system:
- Multivitamin
- Elderberry
- Echinacea
- Zinc
- Vitamin C
- Vitamin D
- Spore probiotics (these are the only ones that survive digestion)
- Powdered “supergreens” that contain kale, spinach, wheatgrass, spirulina, and moringa.
Healthy Pantry Staples
A nutritious meal doesn’t have to be complicated! With a strategically-packed pantry, you can enjoy a flavorful, healthy meal even on your laziest day. Our Health Coaches recommend keeping the following items in stock:
- Proteins: Tinned fish, like sardines, anchovies, salmon, and mackerel, are long-lasting and affordable sources of protein and omega-3’s. Dried and canned beans. Bone, beef, chicken broth- great for flavor AND protein. Stock your fridge and freezer with meat.
- Fruits and Veggies: Fill your freezer with fresh and frozen fruits and veggies. Use the fresh first, and then you can freeze any leftovers! Frozen produce is often just as nutritious as fresh, because it is picked and frozen at its peak ripeness. Stock up on long-lasting veggies like broccoli, brussels sprouts, peppers, carrots, potatoes, onions, and sweet potatoes. Garlic and ginger are great immune boosters. Citrus fruits are a great source of Vitamin C, and you can keep frozen fruit in your freezer to use in smoothies.
- Dried Pantry Items: Rice, Grains like rice, quinoa, cous cous, farro, barley, and lentils. Canned vegetables like tomatoes, peppers, olives, and green beans. Nuts and seeds (hemp, flax, chia, pumpkin, etc.) Oils – Sunflower, Olive, Avocado, Vegetable, Canned Coconut Milk
- Tasty Treats! Save room in your pantry for a few tasty treats, like some dark chocolate.
Wondering how to use these ingredients? Try making some soups, stir-frys, and soups that you can also freeze for later. Or, try whipping up this delicious Pantry Curried Quinoa with Garbanzo Beans and Roasted Peppers.
Thank you to our Health Coaching Department for Keeping Our Pantries Healthy!
