Mono
An infectious viral disease characterized by swelling of the lymph glands and prolonged lack of energy.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: avocado, bananas, blueberries, figs
- Vegetables: arugula, acorn squash, beets, cabbage, chard, collard greens, kale, romaine lettuce, spinach, sweet potatoes, watercress
- Raw garlic, ginger, oregano, yogurt, kefir, wild salmon, raw cheese, raw milk, walnuts, almonds, black beans, white beans, pumpkin seeds, mushrooms
- Drink plenty of plain water, coconut water or herbal tea
FOODS TO AVOID OR MINIMIZE
- Processed foods, excessive salt and sugar
ESSENTIAL OILS
- Thyme for a sore throat.
- Eucalyptus, oregano, lavender (massage or diffuse)
NATURAL/HERBAL
- Astragalus, burdock, calendula, cat's claw, cayenne, dandelion, echinacea, elderberry, ginseng, ginger, goldenseal, licorice root, milk thistle, oregano, pau d'arco, spirulina
- Get plenty of rest
- Try a daily foot bath
- Avoid physical activity
- Zinc lozenges if sore throat develops.
- Gargle with salt water if sore throat develops
SUPPLEMENTS & HOMEOPATHIC
- Bryonia 30c
- Probiotics
- Vitamin B Complex
- Vitamin A
- Try keeping a constant level of B vitamins in the body for 1 week (Take Vitamins B2, B5, B6 & Vitamin C every 2 hours, a B complex twice daily, and a protein supplement between meals twice daily for 1 whole week).
- Vitamin C
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Cranberry-Blueberry Smoothie GF VT
- Mango Matcha Smoothie GF VT
- Mango-Blueberry Smoothie GF VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Superfruit Smoothie GF VG VT
- Tropical Smoothie LC GF VG VT
MEALS
- Avocado & Egg Toast LC GF KT VT
- Baked Pecan-Dijon Fish LC KT
- Baked Salmon with Dill Sauce LC GF KT
- Balsamic Glazed Fish LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Chicken Bone Broth LC GF
- Chickpea Wraps LC VG VT
- Fish with Bacon-Nut Butter KT
- Garlic Soup LC GF VG VT
- Greek Pita Pockets with Tzatziki Sauce LC VT
- Ham & Collards Soup LC GF
- Healthy Scrambled Eggs LC GF KT VT
- Miso Soup LC GF VG VT
- Mushroom Toast LC GF VG VT
- Pasta Della California LC GF VG VT
- Pasta Fagioli LC VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Shells with Healthy Sauce LC
- Surprise Mac & Cheese LC VT
- Turkey Mushroom Saute LC GF KT
- Vegan Mac & Cheese LC VG VT
- Vegan White Chili LC GF VG VT
- Vegetable Broth LC GF VG VT
- Veggie Frittata LC GF KT
- Veggie Omelet LC GF KT VT
- White Bean & Spinach Soup LC GF
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asian Cole Slaw LC VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- BLT Salad LC GF KT
- Brown Sugar Bacon Brussels Sprouts GF
- Brussels Sprouts with Cashew Sauce GF
- Cannellini and Tomato Crostini VG VT
- Collard Greens LC GF
- Creamed Spinach KT VT
- Creamed Spinach Au Gratin KT VT
- Creamy Bean Francais VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Fried Cabbage LC GF VG VT KT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Mashed Sweet Potatoes with Bacon GF
- Miso Slaw LC GF VG VT
- Mushrooms & Beans LC GF VG VT
- Nutty Brussel Sprouts GF KT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Spinach, Mushroom & Bacon Salad LC GF KT
- Squash Souffle GF VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT