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Give Yourself a Boost!

Quick tips (and a recipe) to help you bolster your nutrition and immunity

Many people are out of jobs, working from home, and making changes to their daily way of life during this current public health crisis. Ironically, the chaos of transition can actually inhibit people from taking steps to protect their own wellbeing. Although it’s easy to lose track of one’s personal health, this is precisely the time we should recalibrate our diet with a focus on boosting our immunity. 

In an effort to learn more about this crucial topic we spoke with Kristy Hall, a board certified holistic nutritionist and writer of health blog 'Living Well Nutrition.' 

“People’s bodies function similar to cars. They need the right kind of fuel. You wouldn’t put diesel fuel in a vehicle that takes gasoline because it wouldn’t function correctly,” Kristy explains. “The same goes for our bodies and gut health."

The body needs multiple micronutrients in order to be at the optimal level for proper immune function. These micronutrients are found in the foods we eat. Kristy ensures that the solutions to a healthy immune system are relatively simple. 

“Yes, you can boost your immune system. The very best way to do that is through food.” According to Kristy, foods can be categorized as either depleting or nourishing. “Sugar especially tends to be a depleting food, at times slowing the body’s immune response down.” 

Nourishing foods tend to be whole, organic foods that are rich in fat soluble vitamins such as vitamin A, E, D. Nutrients like zinc, selenium, and vitamin C can all help to boost your immune system. By adding a mixture of foods that contain these essential nutritional elements, you can easily boost your immunity and add delicious flavor to any meal. 

Kristy provided us with a nutritious recipe for a hearty breakfast frittata filled with immune boosting properties. 

Immune Boosting Breakfast Frittata

Prep Time: 10 minutes | Cook Time: 12 Minutes | Cool Time: 5 minutes | Serves: 4

8 free range eggs (higher in vitamin D than conventional eggs)

1 lb. grass-fed ground beef (high in zinc)

2 c. broccoli florets (high in vitamin C)

½ c. red bell pepper (high in vitamin C)

2 leeks (supports gut health)

1 c. shiitake mushrooms (good source of zinc, selenium, vitamins B2, B5, B6, B9, and D)

½ c. whole milk or milk substitute such as almond milk

1 tbsp. avocado oil 

1½ tsp. sea salt, divided (higher in trace minerals than table salt)

1 tsp. garlic powder

½ tsp. red pepper flakes

¾ tsp. rubbed sage

½ c. shredded cheese (optional) 

Directions

  1. Put the oven rack on the third level down and turn on the broiler.

  2. In a large skillet (with slanted sides) add avocado oil, meat, ½ tsp salt, garlic powder, red pepper flakes, and sage over medium-high heat.

  3. While meat is browning, blanch the broccoli florets.

  4. Once meat is browned, add vegetables and cook just until the vegetables begin to soften.

  5. Whisk 8 eggs with 1 tsp. salt and ½ c. milk.

  6. Evenly spread the meat and vegetables in the skillet and pour eggs over mixture.

  7. Cook over medium heat for about 5 minutes until eggs begin to set. With a silicon spatula, gently lift the edges and tilt the skillet so the runny eggs pour underneath.

  8. When eggs are almost set, move the skillet to the oven. If using cheese, add it on top of frittata before putting it in the oven. Broil for 10-12 minutes or until the eggs are puffy and set.

  9. Serve with a side of berries for an extra immune boost!

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