Boost Your Immunity Easily in the Kitchen

Do you ever feel like meal planning and deciding what to eat all week is super overwhelming?

After a long day at the office, soccer practice, laundry, and homework, the last thing you want to do is open the doors to an empty fridge! DoorDash or drive-thru… here you come! I get it, it’s hard to balance alllllll of the things. That’s why I keep a few staple items in my kitchen all the time! It cuts down on those empty fridge moments and helps me make healthier long-term choices.

What’s on my must have grocery list?

  1. Avocado – Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which makes you feel fuller between meals. Not only are avocados SO beneficial to your health, they’re also delicious and versatile! I love to have some alongside eggs, on toast, with tacos, alongside sushi, and more!
  2. Blueberries – Blueberries can improve heart health, bone strength, skin health, and even blood pressure! Did you know? One cup of blueberries provides 24% of the daily recommendation of vitamin C. Blueberries are great on their own as a snack, but I love to throw some on top of oatmeal, yogurt, fruit salads, and smoothies!
  3. Eggs – Eggs are one of my favorite foods EVER! Eggs are nutrient rich, full of protein, are a great source of Vitamin D, and raise your HDL (your “good” cholesterol). Eggs are another delicious food that are super versatile! I love to scramble some up with veggies, medium boiled to have on hand as a snack, and make homemade egg salad loaded with herbs from my garden.
  4. Apples – Remember that old saying…an apple a day keeps the doctor away? While that may not be totally true, they do offer a ton of health benefits! They’re rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, and heart disease. Apples may also improve gut and brain health. I like to eat apples as a snack with peanut butter or almond butter, and add them on top of oatmeal and of course, fruit salads. Apples are also great to grab and go with a palm full of nuts for my busy friends!
  5. Mixed Greens – These delicious greens provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health. Greens are low in calories, but high in nutrients and volume, which can be helpful if you’re trying to manage your weight. I love to make big salads on beds of mixed greens, and throw them into smoothies (if the flavor profiles are right)!
  6. Garlic – Garlic is an AMAZING superfood! It boosts your immunity, is an anti-inflammatory, improves heart health, has antibacterial properties, and can lower your blood pressure. It might be easier to list the ways you CAN’T use garlic…because there are so many delicious ways to use it! You can add it to soups, sauces, salad dressings, and more!
  7. Walnuts – Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy, in addition to having positive effects on blood lipids. I love to just eat a handful of them raw, you could make your own trail mix, or add them to salads!
  8. Hemp – Hemp seeds are particularly rich in these healthy fats, including omega-3 and omega-6 fatty acids. Both of these fats are known for improving heart health by reducing cholesterol, blood pressure, and triglycerides. Adding hemp to your diet may reduce your risk of heart problems in the future. Hemp seeds have a soft, creamy texture and a mild nutty flavor. They can be sprinkled on salads or breakfast cereals, added to raw bars or balls, incorporated into smoothies or sprinkled on avocado on toast. Those with gluten sensitivities can use them as a breadcrumb substitute. You can even make them into a hemp milk!

It’s true what they say – you prepare to fail by failing to prepare! That being said, not everyone has hours to dedicate to the kitchen. There are lots of options nowadays where you can find fresh produce, prepped, washed, cut, and ready to eat! Don’t be afraid to take advantage of these modern conveniences! At the end of the day, healthy food is the goal, be flexible on how you get there 😉

I’d love to hear your favorite foods you keep on hand! I love cooking, eating, and sharing it all with my group members! I’d love to share my recipes with you on my app! Want to join? Email me or message me on Instagram to get in the club.

You’ve got this!

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About Author

Heather Hausman is a dedicated and passionate fitness professional with expertise in personal training, corrective exercise, and yoga instruction. With years of experience in the industry, Heather has developed a reputation for her commitment to helping individuals improve their overall health and well-being. As a certified personal trainer, Heather possesses a deep understanding of human anatomy, physiology, and biomechanics. She specializes in designing tailored fitness programs that address specific needs and goals, taking into account individual strengths, limitations, and any existing injuries. Heather's approach focuses on functional movement patterns, corrective exercises, and strength training, aiming to optimize her clients' physical performance and reduce the risk of future injuries. In addition to her personal training expertise, Heather is a certified corrective exercise specialist. She has a keen eye for identifying muscle imbalances, postural deviations, and movement dysfunctions. By assessing and addressing these issues, she helps her clients restore proper alignment, enhance mobility, and achieve optimal movement patterns. Heather's corrective exercise programs are designed to promote long-term muscular balance, joint stability, and overall functional fitness. Furthermore, Heather is a dedicated yoga teacher, guiding her clients on a journey of physical and mental well-being. She combines her knowledge of yoga philosophy, breath-work, and mindfulness with her understanding of biomechanics to create well-rounded and transformative yoga experiences. Heather's classes focus on improving flexibility, strength, balance, and inner calm, fostering a holistic approach to fitness and overall wellness. Heather is known for her empathetic and supportive approach, creating a safe and encouraging environment for her clients to achieve their fitness goals. She believes in the power of education and empowers her clients with the knowledge and tools necessary to make sustainable lifestyle changes. Heather's genuine passion for helping others, combined with her expertise in personal training, corrective exercise, and yoga instruction, makes her a trusted and invaluable resource for individuals seeking to improve their physical and mental well-being.