Boosting Immunity

Hello Wellfit Family,

As Winter is approaching, we want to make sure our immune system is ready for anything! Here are some healthy habits to get you ready for the cold:

• Increase Vitamin D intake

  • Salmon, cod, chia seeds, walnuts, and flax seeds are some foods that contain vitamin D.

• Maintain an active lifestyle

• Take good care of your skin 

• Boost your immune system naturally with nutrient-rich foods

  • Add vitamin B, Zinc, Vitamin C, or antioxidant-rich foods like

    • Citrus fruits like oranges, lemons, limes, or grapefruits

    • Vegetables like broccoli, bell peppers, and garlic

    • Leafy greens like spinach or kale

    • Ginger or turmeric

    • Poultry or shellfish

• Prioritize mental health with acupuncture and red light therapy

• Stay hydrated!

Did you know that bone broth is rich in minerals that help build and strengthen your bones? It has many other health benefits like:

• Reduces inflammation and helps to heal the gut

• Helps with digestive issues

• Improves hair, skin, and nails 

Here is a Bone Broth recipe to try at home!

Ingredients:

• 4 pounds beef bones with marrow

• 4 carrots, chopped

• 4 celery stalks, chopped

• 2 medium onions, peel on, sliced in half lengthwise, and quartered

• 4 garlic cloves, peel on and smashed

• 1 teaspoon sea salt

• 1 teaspoon whole peppercorns

• 2 bay leaves

• 3 sprigs fresh thyme

• 6 sprigs parsley

• ¼ cup apple cider vinegar

• 20 cups cold water

Instructions:

1. Place all ingredients in a 10-quart capacity slow cooker or large stock pot on the stove.

1. Add in water.

2. Turn on the slow cooker and prepare to cook for at least 36 hours, so that might mean 3 cycles on the standard slow cooker that has a maximum 12-hour setting (unless you can set your slow cooker for 36 hours).

3. If cooking on a stovetop, bring the large pot to a boil over high heat; reduce and simmer gently.

4. In slow cooker or pot, skim the fat that rises to the surface occasionally.

5. Simmer for 36 to 48 hours.

6. Remove from heat and allow to cool slightly.

7. Discard solids and strain remainder in a bowl through a colander.

8. Let stock cool to room temperature, cover and chill.

9. Refrigerate and use within a week. Or freeze for up to 3 months.

Thank you so much for your continued investment in your health and longevity.