7 Ways to consistently stay motivated in your weightloss journey

In a weightloss journey, motivation and consistency are one of the hardest things to maintain once I discovered how to stay motivated things changed consistently, and fitness is now a lifestyle. 

Many tips will help you to become consistently motivated, but these are seven ways I feel helped me on my journey. I’m sharing seven ways to stay consistent. 

The first tip to be consistently motivated: Remember your “Why?”, Often!

A way to mentally stay consistent is to remind yourself of your why and remind yourself often. Why did you start the goal? Was it to get a specific size. That only lasts for a moment, and then it falls by the wayside.  Dig deep and find something that will get you up on those hard days. What’s motivating you to change your script and make a change. It prompted you to begin, which is probably the hardest part. 

Be careful how you speak to yourself. 

Another tip to help you stay motivated on your journey. Is how you speak to yourself. Be careful about how you talk to yourself because you’re listening.

Too often, we say what we believe we’re unable to do. Stop telling yourself that you can’t do something; you’re powerless. You don’t have time; you don’t have money. There are so many reasons why you can’t do so many things.  You need to figure out what you can do, and you start telling yourself that you can. 

“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21

Stop feeling guilty and stop seeking perfection.  

When people look at me they think, she does everything entirely. I remember being eight-five pounds heavier, scrolling watching other perfect people.  But we all started as a beginner it took me over two years to achieve my goal. You’re never going to climb a mountain without mishaps.  There will be slips, falls, and stumbles the entire process. Setbacks and progress, and even when you reach the top, you may trip up a little, and that is okay.  

 Stop feeling guilty about the things that you messed up and are already done.  Stop worrying about what you did yesterday; it’s already happened. Just focus on what you’re doing today and what you can do for your next decision.

 

 

Perfection is overrated!  To get you to where you want to go, you may have to stop getting caught up in perfection. There’s only one perfect person that walks this planet, and His name was Jesus, who knew we would never meet perfection without Him.


Prioritize Yourself

We prioritize what we feel is important; usually, our own personal care is last. I remember when I did not prioritize myself, and it affected everything that I did.  When I began taking time to do devotions every day, being mindful of how I nourish my body and moving, that took the time that I had to make within my day to care for myself so that I could be my best.  I had to sacrifice some of my habits and replace them with better habits.  I had to combine some things within my day to make time, but ultimately. I had to prioritize what I felt was necessary. 

Do you have 20-30 minutes a day to spare for yourself?  You can prioritize your favorite television show. Making sure you don’t miss that can’t miss the appointment.  You also prioritize your children’s time. They will get where they need to be when they need to be there even if its something as simple as a playdate.   Put yourself on the schedule for 20 minutes a day and see what the difference is in how you show up in other areas of your life. 

Find some good accountability.


Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-12

We were meant to live in the community so that we could hold each other accountable. Even as we walk different journeys together, we are to be there for each other. Whether it’s online or that person in your life that loves you unconditionally, find some accountability. 

A right accountability partner loves you and can support you by letting you cry on their shoulder but, at the same time, pick you back up and tell you to get back out there and do it all over again. So pray and seek out the right accountability partner.  If you are having a hard time finding one, I would love to hold you accountable in my Bible and Bootcamps program or on my FaithFueled Life App once you find that accountability person makes sure that you create boundaries for those who don’t qualify to join your support team.

 Set Boundaries

There are people in your life that, despite how much they love you or you love them, they are not significant influences when it comes to living a healthier lifestyle. Those people need to create boundaries.  They won’t understand why you’re changing your habits or the funny stuff that you may be eating, and that’s okay. Don’t let other people’s judgment affect your conviction to honor your temple.  Just pray that your transformation is a motivation for them to live a healthier lifestyle.  Protect your peace by finding other ways to love them that does not involve food.  It may change the dynamics of your relationship for good.  

If you set up proper boundaries, you think this would be a given, but sometimes we let other peoples’ opinions run rampant in our head.  At least, I do.  I sometimes care what I think others are going to consider or what other people don’t approve that I don’t try something that I might enjoy. For example, the Backlash when <LINK> tried the Keto Diet or Intermittent Fasting and found despite others’ opinions, those things work for my body.  We are all different, so don’t let other people’s opinions dictate what you’re doing on your journey.

 

Celebrate the small wins. 

I think other than prayer; this is something that is probably the most effective to keep you consistently motivated.  If you’re celebrating the small wins, you don’t have time to feel guilty. You’re okay with not reaching perfection because the small victory you achieved is a confirmation that you are making change.  When you celebrate, people want to join you, especially those who are keeping you accountable. Those you may need to set boundaries with, and that will help lessen the interference of what others are saying.  Celebrating the little victories like I chose water over soda. Or I wasn’t as winded taking the stairs.  Or I decided protein and produce over artificial and processed.  Focusing on the small victories keeps you inspiring to achieve more small victories.  

If you’re going to try any of my tips, I will start by celebrating the small win that you are trying to make a change in your life. Don’t focus on the end goal. Take it day by day, moment by moment, and enjoy the process.

 

Which one of these trips are you going to try? 

 

 

 

Eight Gardening Exercises

Gardening + exercise = My Favorite things

National Gardening Exercise Day is a great day to acknowledge that gardening is an exercise. I know I know there is a National Holiday for everything, but when I saw this one was coming on the calendar, I knew I would be observing. It combines my two favorite things Gardening and Exercise. Exercise has recently, within the last few years, become a new favorite thing of mine. I began hating exercising and thinking of it as a form of punishment to falling in love with it and learning, growing, and evolving. I have not only learned of the mental benefits of exercise but have seen the results.  It is also so important when doing strenuous work, even if it may be yard work to prepare adequately.

5 “Build houses and settle down; plant gardens and eat what they produce. Jeremiah 29:5

Warm-Up is Still Important in gardening exercise.

Often, my Monday clients come in complaining about aches and pains, and we can only deduce it was from slinging around mulch, pulling up weeds or in some cases even just mowing the lawn that is a factor in their soreness.  Just like in exercise, warmup is probably the most important thing when starting to work in your garden. I put together a few stretches and exercise that can relieve some of the aches and pains at the end of a productive day in your yard.

Gardening can be very taxing and challenging.  It always gives me a good nap, and I do feel like I have worked out more than in the gym. You are sweating, arms burning, and dirty-just like the gym.  Even though you are in your outside oasis, not only can you enjoy your outdoor space, but by adding some stretches and a few squats, you could amplify the benefits.

Why I love gardening

There are several reasons I love gardening; it is therapeutic. I love the satisfaction of starting seed and watching it grow within weeks to some yummy vegetable or a beautiful flower.  When you stop and think about it, you can build muscles and burn calories while gardening.  You probably never thought of it, but when you are weeding, digging, spading, planting, pruning, mowing, raking, and walking. Just the sound of it all makes me tired, but it can put a lot of stress on your body.  Often people overlook the amount of exercise that is required when you are gardening or doing yard work-like. You can even add it to your My Fitness Pal because it counts!

Gardening requires exercise moves.

There are so many “exercise” moves used while you are walking around your yard from here to there, standing up, bending down, picking up, pulling, tugging, and shoveling.  When we exercise, we stretch and warm up to prevent exercise, and since gardening can be considered exercise activity, why aren’t we preparing correctly?

Just like exercise, gardening is known to be a huge stress reliever. The fact that all the while you are soaking up the Vitamin D and getting some much needed fresh air shouldn’t be overlooked.

How do I warm-up for gardening? I am so glad you asked! I have a few tips and moves that can make your outdoor chores less stressful on your body.

Then the LORD God took the man and put him into the garden of Eden to cultivate it and keep it. Genesis 2:15

Begin at the beginning-Stretching

If you are active, you should stretch every day, not just when you garden, but stretching will help you ease that post garden soreness that can occur.  I PREACH pulling all the time we use it to lengthen tight muscles that are “kinked” up through repetitive or strength motions.  Stretching should always be done after you warmup of 5-10 minutes to help the muscles move easier.  You want to extend the muscles you are going to use for the activities.

It should just take a few minutes to get ready to get to work.  When you do focus on what you’re going to use since it’s gardening more than likely, you are going to be using you Neck (core muscles), shoulders, upper/lower back, and knees. With those body parts in mind, I came up with a few stretches that can help.

Child Pose

1. Start on the ground on your hands and knees.
2. Spread your knees wide apart while keeping your big toes touching. Rest your butt on your heels.
3. If you have very tight hips can keep their knees and thighs together if that feels more comfortable.
4.Sit up straight and fold over till the top of forehead rest on the mat.
5. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. 6. Lengthen from your hips to your armpits, and then extend even further through your fingertips.
7. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
8. Keep your gaze drawn inward with your eyes closed.
9. Hold for up to a minute or longer, breathing softly.

Straight Arm Pushups

Straight arm pushups are a great exercise to improve many aspects of your body that not only helps your garden but also helps improve:

  • Posture and balance.
  • It’s a great exercise to strengthen and stretch your spine and neck.
  • The movement stretches the hips, abdomen, and back.
  • Helps you to increase your coordination.

Downward Dog

1. Start on your hands and knees.
2. Align your wrists directly under your shoulders and your knees directly under your hips.
3. Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly through your palms and knuckles.
4. Distribute your weight evenly across your hands.
5. Exhale as you tuck your toes and lift your knees off the floor.                                                    6. Straighten your legs, but do not lock your knees.
7. Bring your body into the shape of an “A.”
8. Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones toward the ceiling.
9. Press down equally through your heels and the palms of your hands.

Lat Stretch

In Child Pose, reach as far right as you can go with your right hand; have your left hand meet your right hand and hold the stretch. Do the same on the opposite side. This is an excellent stretch for your Lats or Latissimus Dorsi

Gardening Requires Strength

I have heard of so many clients straining their back because they decided to haul a 40lb back of soil or move some massive rocks from point “A” to point “B.” Just like when you are lifting weights, you have to crawl before you walk, and lifting requires the proper form, and technique-often overlooked because “I was just gardening.” One tweak and you are on the couch with a heat pack crying, “Why me?” You need to be smart even if you are just gardening.

I have a few exercises that will help you prepare yourself to haul and load next time you are in your backyard.

Farmer Carry

Farmer Carries are a great exercise that is something you would resemble in yard work. Carry heavy loads while walking is a great way to increase strength and endurance.  This exercise is easy to execute, and when heavy loaded can be a challenge. Just because it is natural doesn’t mean you can’t hurt yourself, so make sure to have proper form when performing this exercise to get good results.

  1. You need two sets of a heavy weighted object -water jugs, sandbags, dumbbells, kettlebells, or plates.
  2. Stand between two weights and squat down to grab your weighted objects.
  3. Brace your stomach “as if you were about to receive a punch” and squeeze your glutes and drive through the floor to lift the HEAVY weighted objects.
  4. Stand tall and look straight ahead.
  5. Walk quickly for a set distance or an amount of time.
  6. Don’t drop the weights at the end, squat down and place them on the ground.

Front Squats

Front squats are great to work the body by placing the load in the front, usually resting on shoulders unless kettlebells, sandbags, or medicine balls, which are all load options for front squats.  They pull the body forward and increase the knee flexion you get while lowering into the squat.  I chose front squats because they are significant to work your quads, glutes, lower back, and require you to use core control.

  1. Stand shoulder-width carrying the load in front make sure elbows are parallel to the ground, and your shoulder blades are down and back.
  2. Push your hips back and bend at your knees, lowering yourself into a squat position with your chest up and elbows up.
  3. Bend your hips and knees as low as you can go.
  4. When standing to drive through the ground as if you were trying to break through the ground versus push off the ground (there is a difference).
  5. Squeezed your glutes and extend your hips as you rise.

Straight Leg or Romanian Deadlift

This is a great exercise to strengthen your lower back, glutes, and hamstrings! Prepare you to carry heavy loads and bending over. It’s another great exercise you can do to help you function better, and it’s easy on the knees for people with problems doing a traditional squat because of imbalances, especially for your knees.

Deadlifts are lifting “dead” weight or heavyweight again to prepare you for a heavy load.

  1. Walk to the deadweight, whether that is dumbbells, sandbag, forty-pound bag of soil, something heavy.
  2. Stand with your mid-foot under the load.
  3. Put your heels hip-width apart, narrower than Point your toes out 15°.
  4. Grab the load by bending over without bending your legs.
  5. Grip the weight narrow, about shoulder-width apart.  Your arms must be vertical when looking from the front.
  6. Hinge your hips and drop into place by hinging and gripping the weight.
  7. Lift your chest while you straighten your back BY raising your chest. Do not change your position.
  8. Pull the weight up as you take a big exhale; hold it and stand up with the weight. Don’t shrug or lean back at the top. Lock your hips and knees

Lift & Chop

Lift and chop are exactly how it sounds and another excellent exercise for you to prepare for gardening. They are many benefits to the chop and lift the exercise. It helps to correct movement patterns by using the entire body to perform the movement.

It also helps to correct muscle imbalances we get from overcompensations posture, injuries, or our lifestyle, such as working at a desk job. Lift and chops should be added to any workout program to help you function better, not just the garden at ease.

Both movements are familiar with garden work.

  1. Stand with feet shoulder-width apart while holding a dumbbell.
  2. Squat down, placing the dumbbell on the left knee.
  3. Lift weight as if lifting a shovel and throwing “something” over your head.
  4. Stand tall as you lift the weight.
  5. Squat back down, bringing the weight back to your knee as if you are chopping a tree.
  6. Repeat chopping from low to high as you lift.
  7. Do 1 set 6 sides each to prep for gardening.

Other tips to make the most of your garden experience

  • You can do it if you DON’T put your back into it. Lift with your legs, not your back! You have been told this before, and this counts too when hauling soil, sand, rocks, or any other things that can overload your back.  Lift with your legs and save your back the strain.
  • Treat each hand the same-use both hands equally, typically we tend to use our dominant hand, often leading to overuse and can increase the risk of injury to that side.  Try to switch hands and use both sides equally when doing garden work.
  • Breathe correctly.  I tell everyone as a trainer, most of my job is teaching people how to breathe correctly when working out.  When the task is challenging, we tend to hold our breath and stress out our core neck muscles.  Exhaling during the challenging parts restricts us from straining and allows oxygen to the muscles that are being worked at an optimal time of use.
  • Drink WATER! I don’t know about you, but my garden experience from sitting out in the sun gives me a great tan and leaves me in a puddle of sweat.  Stay hydrated, and keep water handy while doing yard work.

If you don’t have a garden, I want to encourage you to start one.  There is nothing more satisfying than eating something you grew yourself, even if it’s a container garden or herb garden. If you don’t exercise, make this a way to add exercise into your gardening routine, and you can add all of these exercises and stretches into your program.  They are great functional movements to help correct imbalances and strengthen you. Even if it’s a container garden or herb garden, it’s an enjoyable way to spend time outside.

11 For as the soil makes the sprout come up and a garden causes seeds to grow, so the Sovereign LORD will make righteousness and praise spring up before all nations. Isaiah 61:11

Do you garden? Have you ever considered stretching?

Why is the Watermelon Rind so good for you?

 

Watermelon Rind

When I think about summertime watermelon is always one of the first things that come to mind. Are we ready for summer?  Watermelon is a staple in the summer. It wasn’t until a few years ago I learned that the watermelon rind is something that you can eat.

Watermelon Rind will not make you sick

Have you been told that if you eat the Watermelon Rind, it will make you sick? Well, I am a living testament that is a myth. People toss the watermelon when it gets to the crunchy white part of the watermelon, but this is probably the most nutritious part of the fruit. The entire watermelon from flesh to seed is edible and delicious. I prefer the rind over the pink flesh, but I am not your typical person.

Seeded Wateremelon

Four Benefits of Eating your Watermelon Rind

Watermelon Rind has so many great nutrients in it, a very mild flavor and an excellent way to save on waste. If those reasons don’t persuade you there are also these four:

  1. Chlorophyll
    Helps with blood building contains more of the amino acid; Citrulline than the pink flesh.
  2. Additional Vitamins
    Contains Vitamin C, Fiber, Potassium and a small amount of Vitamin B6
  3. Low Calorie
    It contains fewer calories. Therefore, it will add bulk and variety without adding to your caloric intake.
  4. Taste
    Taste like a cucumber; everything from skin to seeds of a watermelon is edible.

What does Watermelon Rind taste like

Watermelon is a staple at our house whether cooking out or just another day is Watermelon. I typically keep the rinds and freeze them to juice. So, I will cut the skins off before serving and place them in a storage container to freeze. I try to stock up during the summer in Watermelon Rinds because they are readily available and useful for you all year long. They have very bland flavor and if eaten raw a big crunch.

Ways to eat Watermelon Rind

There are so many ways that you can eat Watermelon Rind; pickled, preserved, chutney, raw, in a salad, stir-fry, juice or a smoothie. The easiest way that I have found to get my kids to eat it is to make it a refreshing smoothie or popsicle. It’s a great way to get those wonderful nutrients in and save waste.

watermelon rind popsicles

I’ve tried it both ways with the skin and without the skin. If you have a good blender like a Vitamix or Ninja would include the skin because it is edible and will break it down so that it doesn’t affect the texture. If you do not, I would recommend including the skin because it can be a weird texture kind of like pulp in Orange Juice. Also, as far as taste goes it will not overpower the Popsicle so don’t be scared!

Eat Your Rind

Eat Your Rind

Ingredients

  • 3 cups seeded watermelon including the rind (skinned or with skin is your choice but there are more nutrients in the skin), fresh or frozen
  • 1 cup cucumber, peeled
  • 2 lemons freshly squeezed lemon juice,
  • 2 tbsp of fresh mint (2 or 3 leaves depending on type of mint)
  • 3-4 tablespoons raw clover honey
  • 3 cups ice cubes made from coconut water (great to naturally sweeten)

Instructions

  1. Prep the watermelon – cut into bite size chunks. Freeze the watermelon chunks for a few hours or overnight {best}.
  2. Peel the Cucumber skin Cut in half lengthwise,and remove seeds. Discard seeds.
  3. Just use mint leaves discard stems.
  4. Add all ingredients to the blender. Blend on high speed until combined and smooth. If you’re not able to blend it well add a little (like 1 tbsp at a time) of coconut water. You don't want it too wet!
  5. If making Popsicle place in Popsicle mold and freeze till solid.
  6. If making a smoothie; Serve immediately and Enjoy!
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How do you make Rainbow Swiss Chard?

Rainbow Swiss Chard

Rainbow Swiss Chard is easy to grow, very versatile to cook, and very nutritious to eat. I have been gardening for a few years now. You think I am geeky about fitness I am a bigger garden geek. I try to contain it in public.  My husband once teased me because I watched an over 2 hour documentary on “dirt” (It’s actually soil, but I didn’t want to sound geeky and correct him) So, yeah I prep, plan, prepare and reap all year round.

Rainbow Swiss Chard is so easy to grow and a great starter crop for beginning gardeners! It’s also a really great green, but it’s a little earthy in flavor, and it’s not a favorite in my house until I tried a Tasty recipe one day.  Of course, I had a few of my adaptation, and from there I started making different kinds of Rainbow Swiss Chard rolls, and now my abundant garden green is a weekly rotation and an excellent source of nutrients. A member of my Bibles and Bootcamp shared a Swiss Chard Roll Recipe with our group I had to try it but with my own spin. Now I have four delicious Swiss Chard Roll Recipes I want to share; it’s actually one excellent recipe with four delicious fillings.

Some Rainbow Swiss Chard Facts

Rainbow Swiss chard is known as a “nutritional powerhouse” vegetable; kind of like that superfood category that is recently gaining momentum. In my opinion, everything that comes from the ground that is edible is a superfood they’re all packed with many micronutrients. This power green is packed with vitamins, nutrients, and so many health benefits. Just add this to your grocery list now! It’s a really adaptable green and is rich in Vitamin C, K, E, Manganese, Zinc and Beta Carotene; which I have written about before, but what’s it claims to fame it’s high levels of Betalin.

Betalin is the rainbow in the swiss chard. The pigment that goes up the veins of the Swiss Chard whether it’s a vibrant red, orange, yellow or white.  Betalin pigments occur naturally and are very effective detoxification.  It helps to engage and process unwanted toxins that we have in our bodies.  Be cautious when cooking your Rainbow Chard that you don’t overcook the vegetable will lose the effectiveness of the Betalin.

Swiss chard has an earthy taste, and I personally like the stalks better than the leaves.  I saute the entire thing cut up stems and all and put in my eggs or eating them as a veggie.

Try one, two, or all four, and let me know what you think! All of these recipes feed a family of 5

To Assemble Rainbow Swiss Chard Rolls

  1. Make a pot of salted water. A pinch will due or 1/2 tsp for 6 cups of water.
  2. Once water is brought to a rolling boil remove from heat.
  3. Immerse 4 to 6 leaves in boiling water for 1 minute to blanch them.  Remove from water and blot dry with a paper towel.  I like to lay mine on a paper towel to dry off more while preparing other leaves.
  4. Place the leaves face down. Add about 1/4 cup of filling in the center of each rollup and start rolling from large end to narrow like a burrito.
  5. Place Rainbow Swiss Chard rolls in a steamer basket and steam for 6 to 8 minutes.
  6. Plate, Serve and Enjoy!

To Assemble Rainbow Swiss Chard Rolls

  1. Make a pot of salted water. A pinch will due or 1/2 tsp for 6 cups of water.
  2. Once water is brought to a rolling boil remove from heat.
  3. Immerse 4 to 6 leaves in boiling water for 1 minute to blanch them.  Remove from water and blot dry with a paper towel.  I like to lay mine on a paper towel to dry off more while preparing other leaves.
  4. Place the leaves face down. Add about 1/4 cup of filling in the center of each rollup and start rolling from large end to narrow like a burrito.
  5. Place Rainbow Swiss Chard rolls in a steamer basket and steam for 6 to 8 minutes.
  6. Plate, Serve, and Enjoy!

To Assemble Rainbow Swiss Chard Rolls

  1. Make a pot of salted water. A pinch will due or 1/2 tsp for 6 cups of water.
  2. Once water is brought to a rolling boil remove from heat.
  3. Immerse 4 to 6 leaves in boiling water for 1 minute to blanch them.  Remove from water and blot dry with a paper towel.  I like to lay mine on a paper towel to dry off more while preparing other leaves.
  4. Place the leaves face down. Add about 1/4 cup of filling in the center of each rollup and start rolling from large end to narrow like a burrito.
  5. Place Rainbow Swiss Chard rolls in a steamer basket and steam for 6 to 8 minutes.
  6. Plate, Serve, and Enjoy!

 

Have you ever had Swiss Chard? What’s your favorite way to cook it?

 

 

Easy ways to boost your family’s immune system and protect your health.

Small habit changes can help you boost your immune system. Today I am sharing easy ways to boost your family’s immune system and protect your health.

I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Easy ways for you to boost your family’s immune system and protect their health.

There are simple ways that you can boost you and your family’s immune system and protect yourself.  Boosting your immunity is something that everyone is considering at the moment.  Never in a million years did I think that would be something that I would have to make a conscious effort, but here we are in the middle of a pandemic and a strong immune system and staying safe at home is probably our best defenses.

What does the immune system do?

Our immune system is our protection against diseases.  A healthy immune system gives us the ability to rid our bodies of bacteria, viruses, and toxins that may cause illness.  Your immune system also helps to suppress responses to external triggers like food or the organism itself.

The immune systems detect potential diseases and send a signal for the body to attack the foreign invaders. Our body then creates antibodies specifically to attack the disease in the future, which is the act of building our immune system.  You can build your immune system, but it takes time.  That is why vaccines are encouraged for some diseases because they confer immunity.

The Importance of a Strong Immune System

A healthy immune system can help you withstand diseases.  Those with compromised immune systems are often getting sick with diseases, which is not the best quality of life.  Unless you have a compromised immune system and even if you do, it is essential to seek ways to build your immune system.

Ways you can build your family’s immunity.

Or there are other ways you can build your immune system.  By nourishing your body and adding supplements to help give you increase your immune system. Age is also a factor in immunity. The lack of exposure to pathogens in young children causes them to get sick more often than adults.  It’s important to provide some added support through immune-boosting supplements.  

How can food boost my immunity?

Food is the way that we fuel our bodies and certain food components enhance our natural defenses. There are foods that you can eat to nourish your body and build your immune system. A nourishing diet, daily movement, environmental changes, rest, and supplements are easy changes that you can make to help support your immune system.

Foods that are great to support your immunity

As multiple studies have revealed, eating foods that are rich in micronutrients or vitamins and minerals can help boost the immune system—specifically, fruits and vegetables.  Eating fruits and vegetables that are high in nutrients, like beta-carotene, vitamin C, and vitamin E—may help to enhance immune function.  You can find many antioxidants in fruits and vegetables that help to reduce the imbalance between free radical production and antioxidants in your body, which is called oxidative stress. 

What foods boost immunity?

Let’s break it down to food nutrients versus food types.  You are looking for foods that are rich in beta-Carotene. Beta-Carotene is a super antioxidant nutrient that helps our immune function.

Food Rich in Beta-Carotene

To get more beta-carotene in your diet, add foods like:

  • carrots
  • sweet potatoes
  • kale 
  • spinach
  • romaine
  • lettuce
  • squash
  • cantaloupe
  • red and yellow peppers
  • apricots
  • peas
  • broccoli

Herbs and Spices with Beta-Carotene

You can also add herbs and spices like:

  • paprika
  • cayenne
  • chili
  • parsley
  • cilantro
  • marjoram
  • sage
  • coriander

These are great additions to your meals for extra beta-carotene.

Foods with Vitamin C and E help to Boost Immunity

Vitamin C and E are antioxidants that also assist the body’s natural immune response.  

Foods that are rich in Vitamin C

We often hear about Vitamin C because it’s one of those super antioxidants that help with several body functions.  Vitamin C helps you absorb and process iron, it’s also vital for teeth and gum health, promotes healthy immune function, and promotes normal healing.  Vitamin E is an antioxidant that helps healthy cellular structures. It supports normal muscle repair processes and helps maintain immune system balance.  Vitamin E also contributes to the formation of red blood cells. It’s part of the process of cell interaction and is an essential vitamin for vital functions in the body. 

You can add both vitamins C and E through the foods that you eat. Foods that are rich in vitamin C are:

  • papaya
  • citrus fruits
  • strawberries
  • bell peppers
  • broccoli
  • Brussels sprouts
  • dark leafy greens, such as kale, mustard greens, and chard

Foods that are rich in Vitamin E are:

  • spinach, Swiss chard, and turnip greens, broccoli, kale
  • bell peppers
  • asparagus
  • Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
  • Nuts (such as almonds, peanuts, and hazelnuts/filberts)
  • Seeds (such as sunflower seeds)

Foods Rich in Zinc:

Zinc is a mineral that has been found to help support the production of white blood cells, which are critical components of the immune system.  It can be found naturally in a lot of foods that we already eat.

Foods that contain Zinc are:

  • nuts,
  • pumpkin seeds,
  • sesame seeds,
  • beans,
  • and lentils.

Rest can help boost immunity

Getting an adequate amount of sleep to help restore your body can also help increase your defense against diseases and boost your immunity.  Rest is often underrated but very vital to all functions of the body and should be considered an important part of your daily routine.  Most people try their best to go until they no longer can, and they can avoid sickness and illness from something simple like rest.

What supplements help support immune system function in adults?*

Daily Multi-Vitamin

Supplements offer you the vitamins and minerals that you lack in your diet. There are so many extenuating circumstances why you can’t get all the micronutrients you need.  Supplements are an excellent insurance policy.

You can add vitamins C, E, and D, and Zinc as supplements or take a daily multivitamin to cover your bases.

easy ways to boost your family's immunity

Beta-Glucans

Something that I have been taking since the quarantine is Beta-Glucans with ImmuneEnhancer™.  Beta-Glucans is a supplement that helps support the normal immune function. Beta-Glucans, specifically Beta-1,2/1,6-D-Glucan, are bioactive carbohydrates that assist our cells in their normal immune function.  NOW’s Beta-Glucans has 250mg of the Beta-Glucans that actively support for our immune system.* Another ingredient that Beta-Glucans has is the larch arabinoglacatan that has also been studied to help support the immune system.*

Probiotic

Other supplements that I have been taking to support my immune system are a probiotic and prebiotic daily.* Check out my post on why gut health is important.* A healthy gut is also helpful in supporting your immune system.*

NOW® has so many great probiotic options. I trust NOW because of their verified probiotic strains. What does that mean?

NOW is one of the only companies that can trace their strains of probiotic to their “identity, potency, purity, and bacterial strain.” When I first began taking probiotics, it was hard to choose the right one for me.  NOW also has so many options, so check out their Guide to Probiotics for more information.  I have the capsules and packets, but you can get probiotics in chewable lozenges, as well as powders.

If you don’t know which one to check out this video from NOW

Immune Supplements for Kids

My children already take a multivitamin and probiotics.  My girls’ ages are 16, 12 and 5.  I feel confident in getting all of my supplements from NOW.  From my oldest to youngest, they are all supporting their immune systems with the help of NOW.

Multi-Vitamin

NOW daily vitamins are part of our morning routine. Other children’s multivitamins have questionable fillers, but with the quality standards of NOW, I can trust that my children are getting the essential vitamins and minerals they need even if they don’t finish all their broccoli on their plate.  It gives me comfort to know they are getting what they need.

easy ways to boost your family's immunity

Probiotics

I can’t stress the importance of gut health; a healthy gut can improve your quality of life, hair, skin, emotions, and support your immunity.  Even our littles need probiotics. I find NOW’s probiotics superior to other probiotics because of their RiboPrinter® analysis. I think it’s essential that our children’s guts are healthy so they can grow and develop, and I find comfort in NOW’s quality standards to give them to my family.

Also, check out other ways I promote a healthy gut with my children. In my post on Boost your Immunity Recipes with Gut healthy treats for the family.

Elderberry Syrup

I discovered Elderberry about two years ago, and this year it has gained popularity as more and more people find the value in these “super berries.”  You can find Elderberry in many forms. I try not to give my girls gummies for vitamins because I am concerned they may get hold and have a snack.  So, I chose the NOW® Elderberry Liquid for Kids because it combines elderberry concentrate with zinc and astragalus. Astragalus is an herbal ingredient that NOW includes to support a healthy immune system response, and it also contains zinc.*  I think that the entire family should add Elderberry to their daily routine all year round.

easy ways to boost your family's immunity

How to Boost your immune system naturally?

What you eat, your rest and the supplements you take can help you boost your immune system naturally.  The power these three factors have on protecting you from disease and illness is incredible. Prepare yourself to ward off infectious diseases by building your immune system.

Check out my post on 100 Healing foods for ways to nourish and heal your body.

Easy Ways to Boost your immune system

  1. Wash your hands often
  2. Move more
  3. Nourish your body with fruits and vegetables
  4. Take quality supplements
  5. Drink Water
  6. Stress Less
  7. Rest

Well, some of these are easier than others; I believe rest and stress are hard during our current climate. Self-care is important as well to boost your immune system. Take time daily to devote, pray, move, and nourish your body.  Our bodies will fight for us if we supply it all the resources it needs. I want to encourage you to honor your temple spirit, mind, and body.

Here is an encouraging devotional I wrote about recent events, and I hope some encouragement for you during these times. Check out God is still good.

If you want to grab any of these NOW Supplements to add to your daily routine and support your family’s immunity,* use coupon code FAITHFUELEDNOW10 to get $10 off your $40 order.

What ways do you boost your immune system?

 

1 David Baxter, Active and passive immunity, vaccine types, excipients and licensing, Occupational Medicine, Volume 57, Issue 8, December 2007, Pages 552–556, https://doi.org/10.1093/occmed/kqm110

  1. Malter M, Schriever G, Eilber U. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr Cancer. 1989;12:271-278; Carddock JC, Neale EP, People GE, Probst YC. Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis. Adv Nutr. 2019;10:433-451.

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