Strong Immune System
As we continue our topic on strenghten our immune system and building our resistance to viruses I want to share with you my immunity-boosting shopping list on a budget. So that you can improve your health and overall wellbeing without spending a fortune.
1. Clean Eating Grocery Shopping
If you’ve already been thinking about improving your nutrition, it’s the best moment to do that. So let’s level up your nutrition with an immunity-boosting diet! Grab your immune-boosting shopping list and stock your fridge, cupboards, and pantry with healthy, nutrient-dense and immune-boosting foods!
Immune-Boosting Shopping List
Best Immune-Boosting Superfoods Of 2020
best superfoods you can get on Amazon
" data-medium-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2020/01/superfoods.png?fit=300%2C169&ssl=1" data-large-file="https://i0.wp.com/holisticlifebykate.com/wp-content/uploads/2020/01/superfoods.png?fit=1024%2C576&ssl=1" data-lazy-sizes="(max-width: 1024px) 100vw, 1024px" srcset="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7">- Peanut Butter AMAZON US / AMAZON UK
- Organic Acai Berry Powder AMAZON US / AMAZON UK
- Organic Chia Seeds AMAZON US / AMAZON UK
- Organic Peruvian Raw Cacao Powder AMAZON US / AMAZON UK
- Organic Cinnamon Powder AMAZON US / AMAZON UK
- Blue Spirulina AMAZON US / AMAZON UK
- Organic Matcha Tea AMAZON US / AMAZON UK
- Organic Turmeric Powder AMAZON US / AMAZON UK
- Coconut Oil AMAZON US / AMAZON UK
- Organic Maca Powder AMAZON US / AMAZON UK
15 Simple Ways To Boost Your Immune System Through A Healthy Diet
- Follow a whole-food, unprocessed diet
- Stay hydrated (water helps remove harmful toxins from our bodies)
- Discover the benefits of mindful eating here.
- Add healthy fats into your diet (raw organic coconut oil, extra virgin olive oil, ghee, grass-fed butter, avocado oil)
- Eat foods high in antioxidants (blueberries, goji berries, raspberries, pecans, oranges, broccoli, alfalfa sprouts, beans, beets, fatty fish AND dark chocolate!!!)
- Incorporate immune-boosting superfoods into your diet
- Try immune-boosting herbs and spices to support your immune system (Turmeric, Ashwagandha, Ginseng, Tulsi)
- Incorporate probiotics into your diet
- Reduce your sugar intake
- Read Nutritional Facts Labels before buying food products (it’s not optional but mandatory!)
- Avoid Frankenstein foods (Stay Away from GMO’s)
- Go to a grocery store well-rested and well-fed to avoid unhealthy food choices
- Stock your fridge, cupboards, and pantry with healthy, nutrient-dense and immune-boosting foods
- Prepare your meals at home with fresh, high-quality foods (it’s easy, fun and money-saving!)
- Do some meal preparation on the upcoming weekend (it will save you time cooking meals during your week and help you to stick to more nutritious meal choices)
- Keep your meal prep more entertaining – try daily themes ideas such as meatless Monday, taco Tuesday, pasta Wednesday, Pizza Saturday, slow-cooked Sunday dinner, breakfast for dinner, Mediterranean lunch (that’s my favorite one!)
Download Your FREE Printable Clean Eating Worksheets
Best Clean Eating & Shopping Apps
- Fooducate - eat better - Nutrition & Diet Tracker iOS / Android
- Shopwell here - your pocket-sized nutritionist and grocery food scanner
- True Food Kitchen - clean eating app here
- Nutrifix - Find Healthy Food here
- Meal IQ - “Intelligent Meal Planning & Shopping” here
- SideChef: Recipes+Meal Planner - healthy eating habits app iOS / Android
Amazon Subscribe And Save
Ok, let’s talk about maximizing your savings on everyday essentials. Did you know that with Amazon Subscribe & Save you can save up to 15% on your regular purchases and get it delivered to your house on your schedule? How amazing is that?! It’s the easiest, fastest and most convenient way to buy your regular purchases. And of course, shipping is FREE. Let me tell you something. Once you’ve tried it you will never go back. And least, it’s how I see it. But if you change your mind you can cancel your subscription at any time. Honestly, I love this program. I’ve never saved more money and time buying my everyday essentials than I do it with Amazons Subscribe & Save. Learn more about it here or here.
Healthy & Delicious Snacks You Will Want To Try
- ParmCrisps KETO snacks (Absolutely Delicious!) Amazon US / here
- Wilde Chicken Crisps Amazon US / here
- Quest Healthy Keto-Friendly Snacks Amazon US / Amazon UK
- Bake City Healthy Snacks & Keto Cookies here
- Umcka Cold & Flu Tabs Amazon US / Amazon UK
- Minced Ginger (you can add it to your bone broth!) Amazon US / Amazon UK
2. High-Quality Immune-Boosting Supplements
Ok, I’m all about getting the vitamins and minerals through a healthy and balanced diet but unfortunately, with some vitamins like B12, D3 or Omega 3, it’s almost impossible to get enough amount from food products no matter how healthy and organic you eat. That’s why I take dietary supplements to be sure to get enough vitamins and minerals that are crucial for maintaining a strong immune system. If you’re interested here are my absolute favorite high-quality supplements.
Best Immune-Boosting Supplements Of 2020
- Vitamin D here
- Vitamin D3 + K2 (MK-7) Amazon US / Amazon UK
- B 12 Vegan safe formula here
- Biotin here
- Omega 3 here
- Omega-3 fatty acid Amazon UK / Amazon US
- Vitamin C Amazon UK / Amazon US
- Turmeric here
- Lithium Orotate here
- Magnesium Amazon US / Amazon UK
- Vitamin C (Pure Acerola Cherry Powder Organic) Amazon US / Amazon UK
- Selenium here
- Zinc Amazon US / Amazon UK
- Ginseng here
- Oregano Oil here
- Organic Tulsi (Holy Basil) here
3. Level Up Your Self-Care Routine
- Get good quality sleep on a regular schedule
- Adopt a healthy and positive morning routine
- Adopt a healthy and relaxing night routine
- Level up your self-care routine with natural, non-toxic personal care products
- Prioritize rest and relaxation
- Use non-toxic, natural personal care products
Avoid Hormone altering chemicals (stay away from BPA, Mercury, Dioxin, Perfluorinated Chemicals, Glycol Ethers, Organophosphate Pesticides)
Natural Skin Care Products You Might Like
Grab Your Free Self-Care Workbook
DOWNLOAD Your SELF-CARE Workbook FOR FREE and Start Practicing Daily Self-Care for Healthy, happy & Fulfilling Life!
Download Your FREE Printable Self-Care Worksheets!
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4. Make Your Home And Office Viral Free
- Wash your hands frequently
- Free your home of harmful chemicals (avoid toxic cleaning supplies, toxic food packaging, cosmetic products packed with harmful ingredients)
- Clean the air at home naturally (get rid of artificial air fresheners and decorate your house with beautiful air-purifying household plants ex. English ivy, spider plants, aloe vera, weeping fig)
- Use non-toxic, natural, green cleaning products (DIY your natural cleaning supplies)
- Get a water filter system for your drinking water
- Turn off your wifi router at night (wifi router is a large source of emf radiation)
- Have a “no shoes” rule in your house
Viral Free Home And Office Products
5. Relax And Boost Your Mood
- Adopt a healthy work-life balance
- Make rest and relaxation your daily habit
- Manage and reduce your stress levels
- Cultivate Il Dolce Far Niente aka “The Sweetness of Doing Nothing”
- Incorporate a digital detox into your daily routine – switch off and live in the moment
- Try Guided Unwinding Mindfulness Meditation (guided meditations are fun and easy to follow!)
- Use positive affirmations to boost your mood and activate your happy hormones
- Keep Journaling (Journal your feelings, get an emotional release and gain mental clarity)
- Practice Mindfulness here
- Try relaxation Apps
- Do a quick deep breathing exercise (become aware of your breath)
- Try progressive muscle relaxation (relax your body and your mind will follow)
- Feed your passion and make more time for your hobbies
Simple & Powerful Ways Boost Your Happy Hormones
Simple & Powerful Ways To De-Stress & Unwind
- Cultivate Il Dolce Far Niente aka “The Sweetness of Doing Nothing” - Cultivating “Il dolce far niente” means relaxing on purpose, enjoy yourself and indulge in real pleasure. It’s about you and all these small things in life that make you incredibly happy, fulfilled and excited.
- Incorporate a Digital Detox into your weekend routine - switch off and live in the moment!
- Clean out your Mental Clutter (journal, engage in physical activity, meditate)
- Challenge your Negative Thinking and Negative Self-Talk
- Try Guided Unwinding Mindfulness Meditation (guided meditations are fun and easy to follow!)
- Use Positive Affirmations to boost your self-esteem and confidence (make writing positive affirmations your daily habit!)
- Talk to someone you can trust about your struggles (Talking to someone about your struggles is a great opportunity to release stress and tension from your body, refresh your thinking, gain a new point of view and in consequence look at your problem from a completely different perspective.)
Best Apps To De-Stress & Relax
- SuperBetter (Android / iOS)
- Shine - Motivational texts (Android / iOS)
- Pocket Yoga (Android / iOS)
- Calm Meditation and Sleep Stories (Android; iOS)
- Happify: for Stress & Worry (iOS and Android)
- Happier (iOS)
- Headspace (Android; iOS)
- Breathe2Relax (Android; iOS)
- Anxiety Reliever (Android; iOS)
- Self-help for Anxiety Management (iOS)
- Sanvello (Android; iOS)
- SAM App (Android; iOS)
- What’s Up? - A Mental Health App (iOS and Android)
- Self-help for Anxiety Management (iOS and Android)
- Smiling Mind Meditation for all ages (iOS and Android)
Grab Your Free Work-Life Balance Workbook
DOWNLOAD Your Work-Life Balance Workbook FOR FREE and Start Living Your Best Life!
Best Posts About Achieving Goals:
- Perfect Morning Routine to Reduce Stress & Anxiety HERE
- The Ultimate Guide For Setting & Reaching Your Goals HERE
- 6 Self-Improvement Habits To Adopt in 2020 HERE
- Get into the Habit of Being Seriously Organized in 2020. HERE
- 8 Simple Steps to Set Yourself Up for a Successful 2020 HERE
- Powerful and smart ways to manage your time efficiently and effectively HERE
- 5 steps to success in achieving your goals HERE
- The ultimate way to overcome procrastination and become a highly productive person HERE
- The science of motivation HERE
- 10 powerful habits to boost your confidence HERE
Stay Positive
Be Mindful
and Boost Your Immune System
xo Kate
