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Immune Weakness
Foods to Eat More Of: 
  • Fruits: apricots, melons
  • Vegetables: arugula, beets, bok choy, broccoli, cabbage, carrots, collard greens, kale, romaine lettuce, spinach, turnips, watercress
  • Maitake and Shiitake Mushrooms, wild mushrooms
  • Garlic, green tea, turmeric
  • Beans, cereal grasses, fish (especially mackerel, salmon, sardines & tuna), nuts, olive oil, seeds, whole grains
  • Fermented foods (yogurt, kefir, kimchi, sour kraut, tempeh, etc)
  • Plenty of water or herbal tea daily
  • Bee pollen (as local as possible)

Foods to Avoid or Minimize: 
  • Red meat
  • Excessive sugar (including honey), refined/processed foods
  • Artificial additives, alcohol, excessive fat
  • Can be related to food intolerance - try an elimination diet​. (Most common food sensitivities for those with immune problems are chocolate, coffee, corn, dairy, eggs, oranges, peanuts, pork, strawberries, tea, tomatoes & wheat/gluten).

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Clove, cumin, frankincense, geranium, lavender, lemon, oregano, tea tree, ravensara, rosemary, thyme (along spine, bottom of feet, under arms, massage or diffuse). 

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Astragalus, burdock (leaf, root & seeds), cat's claw, cayenne, cloves, echinacea, elder (berries & flowers), garlic, German chamomile, ginseng (take for 3 week periods followed by similar breaks), green tea, licorice, osha, parsley, plantain, ​red clover, rosemary, sage, St. John's wort, stinging nettle, thyme, turmeric, yarrow
  • Try to avoid/minimize stress and get plenty of exercise and sleep. 

Yoga, Tai Chi/Qigong, & Meditation Therapy:
  • Yoga For When You Are SICK (20 minutes - Yoga With Adriene)
  • Immunity Boosting Yoga Routine (27 minutes - Yogea Yoga)
  • Guided Meditation For Health And Healing - Immune System Booster (13 minutes - The Anxiety Guy)
  • Immune Boosting Guided Meditation (5 minutes - Dr. Jessica Sangiuliano, ND)
  • Immune Boost Qigong (8 minutes - LingGuiQigong)
  • Strengthen Your Immune System - with Qigong (10 minutes - Jenny McFadden)

Supplements & Homeopathic:
  • Zinc: 25 mg daily
  • Vitamin A: 50,000 IU twice daily until symptoms improve; if needed beyond 7 days, reduce dose to 25,000 IU daily (pregnant women should not exceed 5,000 IU daily). 
  • Vitamin C: 2,000 mg 3 times daily until symptoms improve; if needed beyond 5 days, reduce dose to 1,000 mg 3 times daily (reduce if it causes diarrhea). A different source says up to 500 mg daily but combine with a zinc supplement.
  • Lactobacillus acidophilus: 1-2 billion CFUs daily
  • Magnesium: As directed

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Banana-Blueberry Smoothie (GF)
  • Green Smoothie (GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mega-Greens Smoothie (GF)
  • Pineapple Kale Smoothie (V, GF)
  • Strawberry Banana Smoothie
  • Super Skin Smoothie (GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Baked Salmon with Dill Sauce (GF)
  • Black Bean Bowl (GF)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chicken Marsala
  • Cornmeal & Pecan Crusted Fish
  • Crispy Fish
  • Dumpling Soup
  • Fish with Dill Breading
  • Garlic Soup (V, GF)
  • Healthy Scrambled Eggs (GF)
  • Japanese Onion Soup (V, GF)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Miso Soup (V, GF)
  • Pan-Fried Fish Fillets
  • Quinoa Oatmeal (V)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Slow Cooked White Chili (V, GF)
  • Spiced Lentil Soup (V, GF)
  • Spicy Black Bean Soup (V, GF)
  • Spinach Pasta (V)
  • Turkey Mushroom Saute (GF)
  • Vegetarian Chili (V, GF)
  • Veggie Frittata (GF)
  • White Bean & Spinach Soup (GF)
  • White Bean Soup (GF)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Caraway Brussels Sprouts (V, GF)
  • Edamame Rice Bowl (V)
  • Favetta & Pita Triangles (V)
  • Bacon Brussels Sprouts (GF)
  • Chinese Peanut Salad (V, GF)
  • Hummus & Pita Triangles (V)
  • Kale Salad with Sesame Dressing (V, GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Spinach & Strawberry Salad (V)
  • Three Bean Salad (V, GF)

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