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As it gets colder out, we may end up spending more time in – with colds, flu symptoms and/or sniffling noses. Some of us expect this as the norm. But… We can incorporate preventive measures! Besides washing our hands, all the time, here are 6 immune-boosting foods that can help you stay well all winter long.  Garlic Who doesn’t love garlic!? It’s so flavorful! And, when you crush garlic, it produces a compound called allicin, which has strong anti-bacterial properties and boosts your immune response. Eat it shortly after you crush it for maximum benefits. : Matcha Matcha contains exceptionally high levels of antioxidants to help your body fight off disease-causing free radical compounds, boost the function of your immune cells, and decrease inflammation. So if you do get sick, matcha can help alleviate symptoms. Matcha also contains antimicrobial properties that can fight off any invading pathogens (viruses and bacteria). Probiotics The billions of good bacteria in your body are a defense system. However, when we get sick the population of good bacteria decreases. So pathogenic bacteria now have space to invade, causing infection and inflammation. Eating probiotics restores this defense system. Examples: Yogurt, kimchi, kefir, sauerkraut, kombucha, and tempeh. : 🔥  Cinnamon Cinnamon is a powerful spice rich in immune-boosting antioxidants. It also has anti-inflammatory properties! Ginger Ginger is useful in relieving nausea and digestive issues, it contains potent anti-microbial properties, and a powerful compound known as gingerol, which has anti-inflammatory and antioxidant properties. : Acai Berries Acai berries, fresh, powder or frozen, contain an extremely high number of antioxidants and are one of the most effective free-radical fighting foods on the planet. They’re also high in fiber. 
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If you love vegan food and drinks, then hot maca chocolate is for you. It is a unique and exciting vegan treat that you can pair your favorite vegan snacks to satisfy your cravings. It’s also a great substitute for your coffee; not only will it give you a gentle boost, but it has a wealth of health benefits.  sHealth Benefits of Maca
Mental and Physical Energy Incorporating maca into your daily diet can help boost your energy levels and increase endurance and stamina. It is ideal for athletes performing energy-demanding activities. Maca has also been shown to expand and sharpen mental memory and activity, making it an excellent remedy for fatigue. Remedy for Menstrual and Menopause Issues Maca can be helpful in relieving various side effects of menstruation and menopause. It is effective especially in alleviating hot flashes and cramps. Skin Health Adding maca to your diet can do wonders for the health of your skin. Maca has anti-inflammatory properties effective in fighting acne or blemishes. Maca can also help reduce the sensitivity of your skin. Improves Mood and Balances Hormones Maca can provide effective relief for those suffering from mood swings, anxiety, depression, and other pre-menstrual symptoms. Hormone-balancing foods like maca can help regulate mood, sexual function, and emotions and prevent diseases. Packed with Nutrients Maca is rich in vitamins, minerals, amino acids, enzymes, and antioxidants. It contains glucosinates, which are powerful antioxidants usually found on cabbage, broccoli, and other cruciferous vegetables. Knowing the multiple health benefits of maca, now you can enjoy it even more! Here is the recipe for hot maca chocolate... Ingredients: 1 teaspoon of maca powder 1 teaspoon of cacao powder 1 mug cashew milk (milk of choice) 1 pinch cinnamon Toppings: Cacao Nibs Cinnamon What To Do Heat the cashew milk and wait to simmer. Blend it with maca and cacao powder for few seconds. Then, pour the mixture into your mug. Sprinkle some cinnamon and cacao on top. Take a sip and enjoy its aroma and flavor. With this simple recipe for hot maca chocolate, you can enjoy a delicious and healthy beverage. Start making maca part of your healthy diet and experience a more satisfying lifestyle. Stay healthy! ☕ I don't know about you, but I LOVE to snack. I try to find snacks throughout the day that are tasty but help me during my health & weight loss journey...... Healthy Snacking Tip: The key to healthy snacking is to find foods that have as much nutritional value as possible that will fill you up so you aren’t hungry again an hour later. For example: a 100 calorie ‘snack pack’ of chips or cookies will leave you feeling hungry again very soon AND they are not providing you with any nutrients. If you eat a banana and a few almonds, you are eating something super healthy (vitamins, minerals, fiber, etc.) that will fill you up longer (and help you feel better) and help you avoid the sugar crash. The more “whole foods” (unprocessed or minimally processed) you eat, the better. Have different snacks during the week to keep it interesting and to increase the different types of nutrients you are getting. Healthy Snack Ideas 1. Almonds, walnuts or cashews (a small handful is a serving) 2. Sunflower seeds and raisins 3. Celery and almond butter (peanut butter or sun butter) 1-2 tbsp 4. Popcorn (air popped or stove top is best; not microwave popcorn) 5. Rice chips with hummus 6. Organic Blue Tortilla Chips and salsa or guacamole 7. Veggie sticks (celery, carrots, cucumber) and hummus or guacamole 8. Kale chips (make your own) 9. Zucchini oven chips (make your own) 10. Sweet potato chips or fries (make your own) 11. Apple slices with nut butter or sun butter ( my favorite😋) 12. Pumpkin seeds 13. Greek yogurt with granola (IF you tolerate dairy. Tip: read labels – avoid high fructose corn syrup and artificial colors & sweeteners) You can also try non-dairy options following the same guidelines. 14. Green smoothie 15. Fresh fruit or fruit salad 16. Make your own trail mix with raw nuts seeds and dried fruit 17. Baby carrots and/or celery, cucumber with hummus 18. Dinner leftovers 19. For an easy on-the-go snack, check out Lara Bars (get the ones without added sugar). 20. Mixed berries (or mixed berry smoothie) Recipes Kale Chips Ingredients: 4 cups of raw kale, washed & dried, stems removed, torn into bite-sized pieces 1/2 tablespoon olive oil 1 teaspoon ground black pepper 1 teaspoon sea salt Directions: 1. Preheat oven to 300° F. 2. Place the kale leaves in a large bowl. Drizzle olive oil over the kale. 3. Gently toss kale in the olive oil until all of the leaves are coated. 4. Place the kale leaves on a baking sheet, spread evenly. 5. Lightly season the kale with sea salt and ground black pepper. (you can always add more later, so season sparingly.) 6. Bake for 10 minutes, then rotate the baking sheet and bake for another 5 minutes, or until the kale is crispy. 7. Let cool for a few minutes, and enjoy!  Hummus Ingredients: • 2 Cups Chickpeas drained and rinsed • 1/2 Cup Water • 1 tablespoon Extra Virgin Olive Oil • 2 tablespoons Tamari • 3 Garlic Cloves • 3 tablespoons Tahini (sesame butter) • Splash of Lemon Juice Directions: Puree all ingredients in a food processor and blend until smooth. Add the Chickpea water slowly and as needed to make the hummus the right consistency. Garnish with red pepper for added flavor (optional)  Guacamole 2 Avocados, riped 2 roma tomatoes, small ½ lemon juice ¼ cup purple onion, finely chopped 2 garlic cloves, finely chopped 2 tablespoons olive oil 3 tablespoons fresh cilantro, chopped 1 pinch salt Puree and blend all together. Dip and Enjoy 
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May 2020
AuthorJennifer Castro is a Health Educator & Patient Advocate who specializes in Women's Health & Vestibular Disorders. Coach Jenny is working towards becoming Board Certified while working as an Instructional Team Member for the College of Health Solutions at ASU. She also works as an Insurance Broker providing insurance solutions for small business & office settings, employee benefits and workplace wellness options 
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