Bellevue Personal Training | 15 Habits That Boost Immunity

  • Eat a whole food, primarily plant based diet.
  • Consume 25 – 30 grams of fiber daily.
  • Eat 90% of your meals cooked and 10% raw.
  • Eat organic whenever possible.
  • Choose mostly unsaturated fat sources, such as nuts, seeds, avocado, and salmon, and limit saturated fats such as land animals, dairy, fried foods and bakery goods.
  • Feed your microbiome with prebiotics such as leeks and bananas, and fermented foods such as sauerkraut and tempeh.
  • Remove processed and packaged foods from your everyday diet.
  • Limit stimulants such as coffee to occasional use.
  • Slow down and chew food thoroughly.
  • Limit eating during stressful emotions like worry, grief, shame, frustration, and anger.
  • Avoid processed sugars and artificial sweeteners.
  • Cook with healing spices and herbs: turmeric, cumin, cayenne, ginger, basil, fennel, and cinnamon.
  • Diversify your diet by eating on at least a 4 day rotation, with a new food incorporated weekly.
  • Be fully present for the dining experience.  Eat mindfully.
  • Get in the kitchen and play a proactive role in your health.  Know exactly what’s in your meals.

**Condensed from Idea Health and Fitness Journal, July/August 2019 For more health and fitness blogs please visit us at  Thank you!

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