Natural Ways to Boost Your Immune System

Everybody gets sick, it is simply often unavoidable. But during cold and flu season it can’t hurt to take every opportunity to build up your body’s natural immune system, which is of course your best defense against illness! Taking care of yourself can come last in line when you are taking care of everybody else, or putting your all into work, but these easy Natural Ways to Boost Your Immune System can go along way in warding off sickness whenever possible.


1. Get Outdoors

Spending time outdoors, where you can naturally absorb vitamin D from the sun, is an easy way to keep you from getting sick! If you live in seasonally colder regions of the country you may tend to stay indoors during the winter, which can result in low levels of vitamin D. Studies have shown that increasing your vitamin D uptake reduces your risk of catching the flu.

And despite the myth of “catching a cold” from the cold weather, cold and flu season is during the winter because most people are indoors and in close proximity to one another so spreading germs is easier. Escape those germs, get fresh air and catch some rays! Go for a walk with the dog, try winter sports like skiing or skating or bundle up the kids and take them out to the park!

Boost Your Immune System Naturally

2. Max Those Micronutrients

Ongoing research shows that deficiencies of iron, copper, folic acid, zinc, vitamins A, B, C, and E are linked to decreased immune response. But how do you know you’re consuming an adequate amount of micronutrients? The answer is variety.

Make your plate colorful: Different colors in fruits and vegetables mean they are yielding different nutrients. Change things up and add some different fruits or vegetables to your cart the next time you are at the grocery store.

If you really don’t love vegetables or having variety, this is when you should consider a multivitamin that will allow you to obtain an adequate amount of micronutrients. Keep in mind however that these are supplements, not substitutes. When choosing a multivitamin look for a USP verification, 100 percent of the daily value of most of its ingredients, has the right balance for your age and sex, and lastly has calcium, potassium and fiber.

3. Try Turmeric

Turmeric has the nutrient curcumin which is a powerful anti-inflammatory. There is extensive evidence that it can help prevent illness due to its anti-inflammatory properties. Try adding it to a dish or sip on a warm golden turmeric milk latte before bed.

Check out these LCK turmeric recipes:

Dairy-Free Golden Turmeric Latte With Espresso | Lexi's Clean Kitchen

4. Mix in Some Mushrooms!

Japanese mushrooms like shiitake, maitake, and oyster mushrooms are loaded with antioxidants. Antioxidants are our body’s army against free radicals which are unstable molecules that naturally occur in your body that damage cells and cause disease (and aging). Consuming a diet rich in antioxidants help counteract the effect of free radicals and build your bodies defense. Mushrooms are easy to include in your diet through cooking or another option is to start your day with some mushroom coffee (link Four Sigmatic) containing lion’s mane, chaga, reishi and turkey tail powders.

Check out these mushroom recipes:

6. Namast’ay in Bed

A wide variety of studies have shown that stress and inadequate sleep has a negative affect on your body’s immune response. Everyone deals with stress in different ways so finding your personal mechanism to decrease your stress is key.

Here are some ideas to try to lower your stress level:

  • Meditation. Headspace is a great beginner app for a guided meditation option. Spotify and Youtube also have many guided meditation options.
  • Read a good book. LCK’s favorite books of 2018.
  • Do a face mask while taking a steamy hot bath. Try our all-time favorite detoxifying mask.
  • Go on a walk to clear your mind. Trails is an app that shows you trails, hiking areas, and bike paths around you.
  • Do some yoga. Find a yoga studio near you here.
  • Spend quality time with people that make you laugh.
  • Journal your thoughts, feelings, frustrations, gratitude. Write it all down.
  • Adequate sleep. Aim for 7-9 hours of sleep per night. Having trouble falling asleep? Try showering before bed, wash your sheets every two weeks, decrease screen time before bed, try using a noise maker or a fan, and/or limit caffeine consumption after 3:00 pm.

Here are some additional small ways to strengthen your immune system:

  • Daily probiotics: 80% of our immune system is in our digestive system. A healthy gut = strong immune system.
  • Seagreensproducts like chips, powders, and teas. Seagreens such as seaweed and algae are excellent sources of nutrients. Vital protein has a Spirulina Capsules. Spirulina is an amazing superfood sourced from blue-green algae.
  • Sauerkraut: Sauerkraut is loaded with vitamins, minerals and beneficial probiotics.
  • Immune boosting shot: KOR’s is a great store-bought option. We love our Kick That Cold Juice!
  • Bone broth: from Bonafide Provisions or make it homemade. Don’t forget some Classic Chicken Soup.
  • Hot herbal tea: before bed with some lemon and honey.
  • Elderberry Syrup: store-bought or homemade.
  • Other natural cold remedies:
    • Lots and lots of Water
    • Oregano Oil
    • Echinacea Capsules and Zinc
    • Apple Cider Vinegar
    • Hot Steamy Shower or Bath (Add Epsom Salts/Essential Oils to Your Bath)
    • Hot water with Lemon, Raw Honey, Turmeric, Apple Cider Vinegar and a Dash of Cayenne

Gabby - In-House Nutritionist Bio

Natural Ways to Boost Immune System

Two Years of Blogging & News!

Two years ago today I hit publish on my first blog post on Lexi’s Clean Kitchen.  

Wow.

I remember the day I decided to create a website for the brand (or whatever it was back then). I remember telling Mike that I’m no longer eating gluten or dairy and I’m going to Instagram pictures of what I cook. I have watched it grow from my tiny little passion into so much more. It’s exciting, emotional, terrifying, fun, and all the feelings. I have learned so much about myself as a person (and not just health-related). I’ve met amazing friends and people, I’ve had and continue to have the opportunity to work with amazing brands, I am lucky to be able connect with so many of you regularly, and I have the ability to be creative and take my art form to another level through developing recipes, creating content, and working on my photography. 

Simply put, I love blogging.

2015.05.21_Lexi.promoshoot-0017And I love these cookie bars, too 😉

Back then…

If you’ve read how I started LCK through social media, you know that it began simply with an Instagram account that eventually lead into the actual website. Mike and I talk about all of the stages of LCK constantly. When it was just an Instagram account, when I spent every waking hour trying to build a website from scratch, when it got some serious upgrades, when it started making money, and so on. A big, huge thank you is in order to Mike. He’s been patient, supportive, and excited every step of the journey and I’m grateful beyond words. 🙂

Back then, the posts then consisted of one BAD iPhone photograph and a written out recipe. My site was powered through WordPress.com (read how I feel about that here). It was also in major need of some design help, organization, and so much more. I met Jim from J Louis Technology shortly after, and we’ve worked to constantly upgrade, improve, and make necessary changes based on feedback to benefit all of you! Hint hint, some big things coming. Jim and his team are the brains behind the functionality of LCK, so they too deserve a MAJOR thank you!

Lexi’s Clean Kitchen has grown more than I could have ever imagined in the past two years, and there is so much in the works to come! I’m beyond grateful for everyone on my team (from those who actually work on LCK, to my family, friends, and all of you). The outrageous amounts of support touches my heart and I’m lucky to have all of you in my corner. A very big thank you!

And Now… My Huge, MASSIVE, Announcement:

I have a huge announcement that has been in the works for some time now; making this post even more emotional and heartfelt for me.

After this school year, I’ll be taking a break from teaching to run LCK full-time. 

It’s extremely hard to love two things as much as I love blogging and teaching. Deciding to dive in full-force to this amazing little corner of the internet that I’ve built has taken a lot of discussion, planning, and thought. It’s not everyday you get the chance to take a huge, scary, and exciting leap to pursue something you love- and I truly love Lexi’s Clean Kitchen. I am so excited for this journey, and for you all to be along the ride with me!

I’m looking forward to making my own schedule, creating more content, having some more ‘me’ time and my weekends back, and working on new projects I have in the works. I also know this will without a doubt come with challenges, and that I’ll need to get out for some human interaction so it’s not just me and the puppy all day everyday! It will be an adventure, for sure!

For the past month we’ve been transforming the once gym into my new home office. Here’s where I’ll be working:2015.05.21_Lexi.promoshoot-0058

If I’m not cooking, taking photos, or sitting at my new desk…

2015.05.21_Lexi.promoshoot-0036

…you’ll likely find me here, with a massive puppy on my lap.

2015.05.21_Lexi.promoshoot-0038

I have so much in the works and am almost ready to share all the details with you. I am bursting with excitement about it!

But first, let’s celebrate.

2 years, 2 winners… Giveaway time!

giveaway

5 Tips to Jumpstart Your Way to a Healthy Lifestyle

Since we closed on our house we’ve been busy with cleaning and packing our old place, and moving/shopping/organizing/unpacking our new place. We are finally starting to really settle in and enjoy our space. Let me tell you, I’ll never take a driveway and a nice spacious yard for granted, ever. The past few weeks, going on a month now, have been a whirlwind. I thought I’d share how I’ve been keeping myself healthy despite my lack of working out.

5 Tips to Jumpstart Your Way to a Healthy Lifestyle

Jumpstart Your Way to a Healthy Lifestyle

Making time to MOVE: Recently on my Instagram account and on my Facebook page, I’ve shared my love for my Fitbit. We bought them about a month or so ago and I can’t begin to say enough great things about it (P.S. this is not sponsored by Fitbit).

My Fitbit motivates me to take that extra 3-minutes during my bathroom break and walk around a bit, it motivates me to take the stairs, and it pushes me to reach my goal of steps each day; thus, walking and moving way more on a daily basis. I also use the silent alarms to wake me up in the morning (the days of arguing over my incessant snoozing are over).

Snacking: I never leave the house without a snack on me. It’s seriously not worth it! For one, I get “hangry,” which is defined as anger caused by hunger. Get it? That word is fitting. But moreso because if I go into a meal starving I’m likely to want everything and anything, which could potentially ruin my goals. 

Getting a good night sleep: Lacking sleep is not healthy for us; we run way better with a good night sleep. So, winding down and going to bed early, despite the million things I want to finish, was a must.

Keeping up with my food shopping were essentials during a busy month: I also made sure to keep the fridge stocked with healthy foods as the month has been filled with quick dinners such as breakfast for dinner, BBQ, and crock-pot meals.

Staying hydrated: Always have a reusable water bottle on hand!