Nourishing Your Body: How to Boost Your Immune System Naturally

In today's fast-paced world and with flu season upon us, maintaining a robust immune system is crucial for overall well-being. Let's explore natural ways to fortify your body's defenses to promote lasting health.

10 Ways to Boost Your Immune System Naturally

1. Colourful Plate, Powerful Defense - Embrace the rainbow on your plate. Incorporate a variety of fruits and vegetables, as different colors often signify diverse nutrients. Vitamins, minerals, and antioxidants found in colourful produce contribute to a resilient immune system. Include dark leafy greens, broccoli, berries, citrus fruits, bell peppers, carrots, and tomatoes, to name a few.

2. Include Healthy Fats – Omega 3 fatty acids found in fatty fish (salmon, tuna, mackerel, etc.), chia seeds, flax seeds and walnuts are known to increase cellular activity that can help fight infection. Nuts and seeds are also loaded with nutrients that can help maintain your immune system. Incorporating healthy oils like avocado and olive oil will also be beneficial.

3. Key Nutrients – Be sure to consume foods that are rich in vitamin C, vitamin D, zinc, selenium, iron, and lean protein (ex. chicken) as these critical for the growth and development of immune cells and for enhancing immune potential. If you are not getting enough of these nutrients in your diet, consider supplementation. I always recommend a vitamin D supplement, especially in the winter months.

• Vitamin C – citrus fruits, tomatoes, bell peppers, strawberries, papaya, broccoli, pineapple, potato, kiwi, brussels sprouts, cantaloupe, kale, and cauliflower.

• Vitamin D – fatty fish (salmon, mackerel, halibut, etc.), herring, sardines, cod liver oil, canned tuna, eggs, mushrooms, and fortified foods.

• Zinc – red meat (in moderation), shellfish, legumes/peanuts, seeds (hemp, pumpkin, sesame, etc.), nuts (pine nuts, cashews, almonds), dairy, eggs, and whole grains (wheat, quinoa, rice, oats).

• Selenium – Brazil nuts, fish, roasted ham, chicken, turkey, red meat, cottage cheese, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, and cashews.

• Iron – chicken, turkey, fish, tofu, red meat, liver/organ meats, shellfish, spinach, quinoa, broccoli, pumpkin seeds, and legumes.

4. Gut Health Matters - A flourishing gut is a key player in immune function. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These foods foster a healthy gut microbiome, supporting immune cells and promoting overall digestive wellness. A probiotic supplement would be beneficial as well.

5. Spices – consider adding some garlic, ginger, and turmeric to your cooking. These spices are known to have immune boosting properties.
6. Herbal Allies - Harness the power of nature's pharmacy by incorporating immune-boosting herbs into your routine. Echinacea, elderberry, and astragalus are renowned for their immune-strengthening properties. Consider incorporating them into teas or tinctures for a tasty and beneficial boost.
7. Hydration: The Elixir of Life - Adequate hydration is fundamental to a well-functioning immune system. Water helps flush toxins from the body and supports the transport of nutrients. Aim for at least eight glasses a day and consider adding herbal teas for extra antioxidant benefits.
8. Quality Sleep - Prioritize restful sleep as it plays a pivotal role in immune function. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment promotes relaxation. Quality sleep is a cornerstone of a robust immune system.
9. Stress Management Techniques - Chronic stress can compromise the immune system. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or nature walks into your daily routine. Cultivating a sense of calm positively impacts immune health.
10. Exercise Regularly - Engage in moderate, regular exercise to enhance immune function. Whether it's brisk walks, yoga, or strength training, find an activity you enjoy. Exercise promotes circulation, supports the lymphatic system, and contributes to overall vitality. Aim for 30 minutes a day.

Remember, a holistic approach to health involves a combination of these practices. By nourishing your body with a diverse, nutrient-rich diet, prioritizing sleep, managing stress, and incorporating immune-boosting herbs, you pave the way for a resilient immune system and long-lasting well-being. Make these practices a part of your lifestyle, and watch your body thrive.

For more guidance on how to boost your immune system and to improve your overall health through nutrition and lifestyle changes, check out Thrive’s nutrition programs and services!

Get the Daily Support You Need to Reach Your Weight Loss and Overall Health Goals with a Registered Holistic Nutritionist!

As a Registered Holistic Nutritionist, I strive every day to help my clients lead a healthier, more active, and vibrant lifestyle. My goal is to provide my clients with the nutritional knowledge and tools necessary to create a healthy balanced diet and a state of overall wellbeing. I work every day to ensure that my clients are focused, happy and on track to reach their weight loss and overall health goals.

I recognize that each and every person that I work with is unique, and that they all have very different needs. Through an in depth initial assessment followed by daily contact and support, we work together to create a healthy balanced diet that my clients will enjoy and be able to maintain long term. It’s this daily communication that is the key to my client’s success, as they are held accountable each and every day for the choices that they make!

By providing my clients with the knowledge and tips necessary to improve their health and to reach their personal goals, my clients soon become their own expert and are capable of continuing independently with their journey to better health and happiness. 

Thrive’s programs are completely customized to you and your personal health and wellness goals. Your nutritional program is based on incorporating a variety of natural whole foods into your diet, reducing/eliminating processed and refined foods, and educating you on proper food combining and portion control to ensure that you are making a true lifestyle change that you will enjoy and be able to maintain long term. 

What Does Thrive’s Customized Online Nutrition Program Entail?

A NUTRITION PLAN CUSTOMIZED FOR YOUR GOALS

·       Initial Nutritional Assessment for You to Keep

·       Nutrition Plan/Guidance Customized for Your Goals

·       Grocery Lists & Shopping Tips

·       Pantry Points & Kitchen Clean Out

·       Customized Meal Plans (when requested) 

ACCOUNTABILITY TO KEEP YOU ON TRACK

·       Daily Online Support Through Email and Text to Answer Your Questions

·       Frequent Diet Review and Suggestions

·       Weekly or Bi-Weekly Phone Calls or Video Meetings to Touch Base (if needed)

·       Weekly Weight-In & Program Evaluation 

EDUCATION & TIPS TO HELP YOU MAINTAIN SUCCESS

·       Reading and Understanding Food Labels

·       How to Eat Healthy on the Run/When Dining Out

·       Recommendations on Supplemental Protocol

·       Exercise Advice and Customized Workout Programs

The initial written assessment will provide you with constructive feedback based on your current eating habits and lifestyle, and will also address any health concerns, food sensitivities and other challenges that you may have. The assessment will also contain a lot of great suggestions, tips, and recipes to get you started.

The program duration is customizable, with 6, 8, 12 or 24 week programs available depending on your needs and goals. The program is available to clients from across Canada. The online program piece makes it easy for us to work together no matter where you are located. 

With the online nutrition program, I will provide you with daily guidance, support, and motivation along with the knowledge and accountability to keep you on track as you embark on your health and wellness journey. Together we will get you to where you want to be!

Reach out today to learn more about Thrive’s customized nutrition programs and how working with a registered nutritionist can help you reach your goals and improve your overall health through nutrition and lifestyle changes!

Struggling With Fatigue? Here Are Some Natural Ways To Boost Your Energy!

what causes fatigue?

 There are so many things that could be contributing to fatigue and lack of energy each day.

• Lack of activity – exercise can boost your energy levels! Try to move and exercise every day, even if you’re tired.

• Eating too many refined carbs – carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry. Focus on whole grains as often as you can.

• Dehydration – you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus. Stay hydrated!

• Poor sleep quality – getting a good night sleep is important, your body and mind both need it to reset and recharge.  Getting into a good sleep routine will help boost your energy levels and improve your overall mood.

• Not eating enough – your body requires a certain number of calories to fuel your body and to prevent your metabolism from slowing down. Not consuming enough calories and nutrients throughout the day can result in fatigue. Find out a healthy calorie range for your body and try not to go below it each day. Also, make sure you’re filling these calories with healthy, wholesome, and nutrient dense foods.

• Inadequate protein intake – protein helps to boost your metabolism and promotes muscle growth.  Focus on incorporating high quality proteins into diet each day to help keep your metabolism up and your energy high.

• Stress – excessive and chronic stress can lead to fatigue and reduced quality of life. Stress can be physically, mentally, and emotionally draining and can have a negative impact on how you feel each day. Try to reduce your stress levels and find healthy ways to manage and respond to stress in your life.

• Health conditions – fatigue can also be a symptom of several diseases and health issues. If your fatigue persists, make a visit to your family doctor to ensure that you are healthy and that there are no underlying medical causes for your fatigue.

what are the symptoms of fatigue?

 The symptoms of fatigue can be physical, mental or emotional and typically result in exhaustion while trying to carry out daily activities. Here are a few common symptoms:

• lack of motivation

• drowsiness

• difficulty focusing and learning

• lack of concentration

• not feeling refreshed after sleep/rest

• sore or tired muscles

• moodiness/irritability

• slowed reaction time

• GI issues

• headaches

natural ways to boost your energy levels

Nutrition

Focus on choosing whole nutrient dense foods that will help fuel your body. Also, focus on getting your three meals in and a good snack or two when you need them – ensuring that you’re eating regularly throughout the day and that you’re getting enough food/calories in, will help keep you energized (don’t skip meals). Avoiding processed foods and refined carbohydrates/sugars will also help keep your energy levels up.

Here are some foods that can help boost energy:

• Nuts (almonds and cashews are great, pistachios, pecans, walnuts, etc.) – these are packed with protein, fibre, healthy fats and nutrients that will give you a punch of energy. ¼ cup or a small handful would make a good afternoon snack.

• Natural nut butters are good to include in your diet as well. Try 1 tbsp. with an apple or banana or on a plain rice cake would be great. You can also stir into oats or include in a smoothie.

• Seeds (chia seeds, flaxseeds and pumpkin seeds) are packed full of fibre, essential fats and other nutrients to boost your energy (try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad). Lots of ways to enjoy seeds.

• Fatty fish – a great source of omega 3 as well as B vitamins (which are important for the body to produce energy)

• Leafy green vegetables (broccoli, bok choy, spinach, kale, etc.) – all loaded with vitamins/minerals (including B vitamins) as well as antioxidants that will help boost your energy and improve your health.

• Whole grains (brown rice, quinoa, oats, spelt and whole wheat)

• Fruit is loaded with fibre and vitamins/minerals that will help increase energy levels and promote good health (avocado, blackberries, bananas, dried figs, dried prunes, pears and raspberries) – all fruit is great, try incorporating 1-2 servings a day.

• Lean Protein – a powerful energy source (eggs, chicken, fish, lean turkey, lean beef, etc.)

• Beans/Legumes (chickpeas, lentils, black beans etc.). Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, 1-2 tsp. of hummus with some raw veggies would be a good little snack.

• Sweet Potato

• Dark chocolate – including a square or two of dark chocolate can help (something 75% or higher). You could try 1 square with some almonds or nuts for a snack.

 Supplements

 There are a number of different vitamins and supplements that you can take to help boost your energy levels.

• Vitamin B 12 plays a huge role in energy production in the body. It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats (including sublingual – under the tongue) and is inexpensive.

• Iron – this is necessary to transport oxygen to your body’s tissues. If you’re low in iron, extreme fatigue can result. Ensure that you’re incorporating a variety of iron rich foods in your diet each week (red meat, chicken/turkey and seafood are great source of iron. You can also get iron from beans, dark leafy greens, dried fruits (natural) and peas).

• Ashwagandha & Rhodiola Rosea –  these are both adaptogens (botanical supplements) which can help protect the body against the effects of mental and physical stress.

• CoQ10 – this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life.

• Magnesium and melatonin may help promote good sleep, which is essential for good health and for increasing energy levels.

• There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress.

 Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally – focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Lifestyle

• Make sure you’re getting enough sleep each night. Focus on getting into a good sleep routine; get to bed at the same time each night and avoid screen time before bed.

• Keep your stress levels down and find healthy ways to manage them. Stress can make you feel tired and completely drained. Physical, emotional, and mental stress can all take a toll.

• Stay active – regular exercise can help boost your energy levels and improve your overall health.

• Don’t over pack your day – find time to relax each day.

• Stay hydrated! Keep focused on getting lots of water in each day.

• Avoid smoking and limit alcohol consumption.

• Yoga and mindfulness practices – this can help reduce stress, improve sleep and promote relaxation.

• Be social – get out and spend time with family and friends. This will boost your mood and enhance your overall wellbeing.

 Making a healthy lifestyle change can help improve your overall health and leave you feeling more energized and focused each day! Make your health a priority – fuel your body with the foods it’s needs each day and be sure to treat your body with love and kindness.

If you are looking for the guidance and support to help improve your energy levels and overall health, check out Thrive’s online nutrition programs!

Happy & Healthy!

I reached out to Steph in search for some one on one coaching. I needed to get back to the real "me" I had lost sight of amongst a busy career and family life. 

Based on our initial phone conversation and a thorough assessment, she set me up with a lifestyle program based on a holistic approach to weight loss. I needed the accountability of a daily check in and a cheering squad to keep me on track. She provided weekly menus, great Pinterest inspiration for meals, snacks and tips for weight loss and some wonderful home workouts that my whole family enjoyed!

When you read success stories about weight loss, many mention a total lifestyle change. I was beyond scared to make a full lifestyle change, give up what I loved (wine and bread) and be able to stay on track! Turns out, a lifestyle change also means changing the way you look at food and how it makes you feel. I had battled tummy troubles most of my adult life, having had my gallbladder removed a few years ago to add to the list if issues I was experiencing. After just 3 weeks of a steady clean diet, removing almost all dairy, replacing all fats with healthy fats and reducing my sugar and heavy carbs my stomach finally settled and I felt I could push on to lose the weight.

After the first 7 days, the pounds started to drop and I looked forward to the weekly Friday weigh ins!

Steph guided me on a 6 week journey to overhaul my diet, change my outlook on food and ultimately change the way my family ate without sacrificing the foods we all loved.

In total I've lost 21 pounds in 6 weeks! I feel incredible, I'm sleeping better, my joints move with ease and I'm loving my wardrobe again! I have a long journey ahead of me, but I feel like I have the tools in place to keep me on track.

Turns out, you can still have wine and healthy carbohydrates during the week and still lose the weight!

Thank you Steph for a program that works... if I can do it with a busy work schedule and family life, anyone can!

Stacey, Age 41

How To Avoid Holiday Weight Gain

The holiday season is upon us!🎄

This time of year can be challenging when you're trying to lose weight and maintain a healthy lifestyle. Holiday parties, festive cheers, family gatherings and Christmas goodies can make it so easy to lose focus – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

Tips to help you stay on track this holiday season

1. Eat a healthy diet – focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains.

2. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will prevent overeating and help to keep you on track.

3. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind occupied and your weight in check and the fresh air will help reduce stress and boost your mood. Get a workout in at the gym if you can!

4. Snacking – this time of year brings lots of chocolates, baked goods and sweets to the office and the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

5. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

6. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

7. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes, wine and cocktails. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

8. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

9. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful. Try to find time each day to enjoy the little things, to unwind and relax.

Christmas only comes once a year, so enjoy all of the little things! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays. 🍏

If you're looking for the daily guidance, support, and accountability to help you reach your weight loss and overall health goals in the New Year, contact Steph, registered holistic nutritionist, to learn more about Thrive’s online nutrition programs!