PERFECT HEALTH, STRENGHTEN YOUR BODY

PERFECT HEALTH, STRENGHTEN YOUR BODY

www.smartmetamorphosis.com MYRIAM TOULELLE Wellness Coach 2020 QUANTUM BIORESONANCE THERAPIST

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DISCLAIMER

All the material in this eBook has been carefully researched, using combinations of health blogs, online video-

hospital, and other medical websites.

However, I must make this disclaimer:

The content and information provided in this eBook, has been written for educational purposes only and

represent my own opinion and experience.

I encourage you to do your own research.

Safety measure: Regarding natural health solutions, the information should never be used to self-medicate or

treat any form of physical or mental disease or health problem. It is not recommended to use these products as

a substitute for medical care.

The statements regarding health-related benefits of certain ingredients may not been evaluated by the Food

and Drug Administration and are in no way intended and should not be construed as medical advice to

diagnose, treat, cure, or prevent any disease or health condition. As such it is not intended for you to disregard

professional medical advice or delay in seeking medical attention.

The information, which has been researched diligently is not meant to substitute the advice provided by your

personal physician or other medical professionals.

Please read the eBook carefully and take note of all the ingredients listed. If you are allergic or sensitive to any

of the ingredients, that may be contained in the products, natural food or drink, ask your doctor of any possible

short or long term affects. Even natural ingredients may cause sensitivities. Each person is different, and since

you may or may not have ingested a particular food or drink or used a particular topical remedy, we cannot

guarantee you will not get a reaction or irritation.

People with severe allergies should be diligent. If it is possible you may have any type of anaphylactic-type

reactions to any of the ingredients, do not consume them.

As the author of this material, I am not liable for any medical situations that may arise, as the disclaimer

clearly states caution and self-responsibility.

**The strategies outlined below will help boost your immune health and help fight many illness, but they are no

treatment specifically against COVID-19 or any virus .

http://www.smartmetamorphosis.com/



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About the Author

My name is MYRIAM TOULELLE,

Let Food Be Your Medicine . Healthy Living start Here !

As a trained Wellness coach, my recommendations are all based on my experiences & learnings, saving you the pain , hardship of all trials and errors. My greatest joy is to help you find within yourself the strength to find true happiness and balance in all areas of your life , as well as to reach your goals in a healthy way

with proven strategies, and tips. HELPING YOU FIND THE HEALER IN YOU !

FOR THE PHYSICAL BODY, HOLISTIC WELLNESS IS IMPORTANT IF WE ARE TO LIVE A LONG, HAPP , PAIN FREE AND HEALTHY LIFE ……….AND THAT’S WHAT I INTEND TO DO, I AM SURE YOU DO TOO !

ADD HEALTHY YEARS TO YOUR HAPPY LIFE !

Ready to dive in? I am!

Let’s get started,

MYRIAM

To discover and follow my work visit: www.smartmetamorphosis.com

or book a session with me at: www.smartmetamorphosis.simplybook.it


www.smartmetamorphosis.com

www.smartmetamorphosis.simplybook.it



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Table of Contents

Introduction ................................................................................................................... 7

Chapter 1: The Basics of Your Immune System ........................................................ 8

Innate Immune System ................................................................................................ 9

Adaptive Immune System .......................................................................................... 13

Lymphatic System ..................................................................................................... 14

Chapter 2: Healthy Lifestyle and What to Avoid ................................... 15

What to Avoid ......................................................................................................... 16

Questionaire ……………………………………………………………………………… 17

Chapter 3: Food to Heal.............................................................................................. 21

What not to eat…………………………...………………………………………………….22

Change Vibration ....................................................................................................... 24

Strong Immune System ............................................................................................. 25

Fish ....................................................................................................................... 26

Vegetable ............................................................................................................. 28

Fruits ..................................................................................................................... 31

Spices ................................................................................................................... 35

Herbs .................................................................................................................... 39

Chapter 4: Supplements for Support ........................................................................ 42

Health Protocol ........................................................................................................ 47

Chapter 5: Managing Stress in Your Life .................................................................. 49

Practice Mindfulness .................................................................................................. 50

Chapter 6: Exercising and Detoxifying ..................................................................... 51

Stretch for Relaxation ................................................................................................ 52




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Yoga for the Immune System .................................................................................... 55

Detoxifying the Body .................................................................................................. 56

Chapter 7: Sleep and Renewing the Body ................................................................ 62

Sleep ......................................................................................................................... 63

Chapter 8: Essential Oils ............................................................................................ 68

Essencial oils ....................................................................................................... 69

Oils to promote sleep ............................................................................................ 71

Oils to boost the immune system .......................................................................... 74

Chapter 9: 21-Day Plan ............................................................................................... 80

Preparation for the 21 Days ....................................................................................... 81

WEEK 1: DETOXIFYING THE BODY ........................................................................ 83

WEEK 2: CALMING THE MIND................................................................................. 87

WEEK 3: INTEGRATING MEALS.............................................................................. 96

Chapter 10: Recipes to Boost Your Immune System ............................................ 100

Breakfast ................................................................................................................... 70

Lunch ....................................................................................................................... 103

Dinner ...................................................................................................................... 106

Snacks ..................................................................................................................... 107

Conclusion ................................................................................................................ 110

Recommendations and Bonus ................................................................................... 113




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INTRODUCTION

It is my understanding that many illnesses are now related to the health of our immune

system. The immune system seems to be linked to so many aspects of our life. The

food we eat, the quality of our sleep, and the level of stress are all things that are within

our control to supercharge our body.

In the following guide, I will provide you various steps that you can implement today to

strengthen your immunity. Together, we will explore the basics of our immune system,

then discuss the importance of adopting a healthy lifestyle and identify the foods you

can add to your meal that will help you avoid sickness.

I will then provide you with recommendations to manage your stress and increase your

exercises while removing the toxins in your body. This guide will conclude with

concrete medicines, recipes, and a 21-day plan that can help you put all that you’ve

learned into practice.

First, let’s explore the world of our immune system.




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CHAPTER 1: THE BASICS OF YOUR IMMUNE

SYSTEM

The immune system is basically your inner body’s front line of defense against

foreign substances and infectious agents. Consisting of white blood cells,

antibodies, the spleen, thymus, bone marrow, complement system, and lymphatic

system. The role of our immune system is to protect us from any foreign substance

that could harm the body. These foreign substances are also known as antigens.

Antigens include bacteria, viruses, parasites, and fungi. When those organisms are

found in the body, they trigger the immune system, which, in return, try to destroy the

antigen with various mechanisms.

Our immune system can be divided

into two categories: innate and adaptive.

Innate Immune System

The goal of the antigen is to get into the body.

Our innate immune system is the first responder

of our body, which includes our eyes , nose, throat, skin, mucus system in your gut,

your respiratory system, immune system cells, and some chemicals in our blood…This

is where the virus first hit. The time line on this is between 0 and 72 hours .

Prevention

is better

than cure




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Skin

Our skin is the first line of defense, which serves as a surface barrier to stop the virus

or bacteria from getting into our body. That also explains why, when we are in flu

season, you see signs of washing your hands everywhere. By washing your hands,

you destroy the antigen before it harms the body.

Phagocytes

The large white cells called phagocytes

are antigen eaters. They can be found in

our blood and tissues. These cells are

often the reason why we will notice

inflammation in the body. Inflammation

increases blood flow, which serves a

fundamental purpose when it comes to

sending immune cells in a specific area

of the body. In chapter 3 of this guide

you will learn about the food that you

can eat to reduce body inflammation.

Now let’s explore the second category of our immune system, the adaptive immune

system.




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Adaptive Immune System

We should be very grateful for our adaptive immune system since it is the system that

remembers past attacks from antigens and is triggered to combat the same antigen

more effectively.

Have you ever received a vaccine? The chances are that you probably have. The

principle is that vaccines will trigger your immune system to create an adaptive

immune system so that when you reencounter the antigen, it’s easier to fight it .

Immune Cells

Immune cells are also essential

components of our immune system.

Some cells are more selective than

others in the type of antigens they attack.

The three main categories of immune

cells are phagocytes, T cells, and B cells.

T Cells

T cells , which mature is the thymus, are there to regulate the immune cells. It can

eliminate them or activate them. You might have heard of the term killer cells. That

term is used to describe a type of T cell whose purpose is to kill any cells that are

infected with the antigens or cells that seem abnormal

It is Our

Responsibility

to Take Care

and Stay

Healthy




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B Cells

Have you ever heard the word antibodies? B cells are responsible for activating the

antibodies, a protein that destroys antigens in the bloodstream.

(Weather we need all those vaccines and if they are all safe, is another subject

altogether!)

The adaptive immune system would remember the antigen and can send immune cells

that will specifically attack that type of antigen. This process is why it is much quicker

at resolving the issue and gives less time for the antigens to multiply in the body.

Another vital system in your body that prevents you from getting sick is the lymphatic

system.

Lymphatic System

The lymphatic system is composed of tissues,

vessels, and nodes that allows the body to

get rid of toxins, and any waste that can be

harmful to the body. His role is primarily to

circulate a liquid called lymph, which contains

white blood cells (like T cells and B cells)

in the body.




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This is a simplistic way to explain a very complex

immune system mechanism,

In time of pandemic, taking special care of

the immune system becomes primordial.

It is time to take our responsibility, increase

our self -reliance, empower our self again

instead of being constrained by fear. We

are a not left defenseless, let us focus on

what we do control.

In general, people do take great care of their belongings. They will wash, clean, polish,

use the best oils and petrol for their car, they will decorate their home, buy nice

furniture, curtains, wallpaper,… some will buy “Bio” vegetables and meat, and neglect

all other aspect of health . Yet, we can change our cars, our houses, but our body,

there is only ONE ! We need to nourish, nurture the only “temple” we will ever have.

Our body is not like a car made of spare parts. In the human body, ALL is connected:

the physical, mental, emotional and spiritual. All bodies supporting, affecting,

interacting between each other. Do not wait for your body to break , preserve it , Love it

Your health is your real wealth !

To help you increase your ability to fight antigens, let’s

look at habits and lifestyles you should adopt or avoid to

be able to boost your immunity.

LOVE

YOURSELF

ENOUGH

DO NOT

WAIT FOR

YOUR BODY

TO BREAK




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CHAPTER 2: HEALTHY LIFESTYLE AND WHAT

TO AVOID

Maintaining a healthy lifestyle is an advantage when it comes to strengthening our

immune system. While most people adopt healthy behaviors when they are sick, we

recommend that you try to make those recommendations a lifestyle to be able to

sustain.

It is imperative to maintain a healthy

lifestyle

for our physical and mental health. In the

next chapters, we will dive into the subject

of what you can do to improve your immune

system.

We will look at what foods you can eat, and

the changes you can make in your day to

help with mental health. You will receive a

21-day plan you can implement to help you

be more successful with that healthy

lifestyle.

But first, let’s do a little survey to assess your lifestyle and how well you do on the

immune system checklist.




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Check all that applies to you.

❑ Ear infection yearly

❑ Use antibiotics at least once a year

❑ Reoccurring Skin issues like rash or inflammation

❑ Autoimmune disease

❑ Susceptible to infections

❑ Suffer from colds or flu every year

❑ Feel tired or exhausted often

❑ Take medications regularly

❑ Live a sedentary lifestyle (do not exercise regularly)

❑ Experience daily stress

❑ Lack of sleep or insomnia

❑ Often eat out or prepared meals from the store

❑ Smoke

❑ Eat fewer than 3 servings of fruits and vegetables per day

❑ Have 1–2 alcohol drinks per day

❑ Eat sweets every day (candy, chocolate, ice cream, etc.)

❑ Heart issues, high blood pressure

❑ Negative mindset

❑ Experience worry or stress

The more that applies to you, the less resilient is your immune system. Some of the

things above are avoidable like food and drinks; some can’t be changed immediately

like an autoimmune disease.




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Let’s look at some of the things you should avoid in your life to boost your immune

system and give yourself a better chance to fight illnesses caused by bacteria or

viruses.

Sedentary Lifestyle

A sedentary lifestyle will likely increase the cholesterol in your body. It is also

connected with higher blood pressure. Since the heart and the immune system work

together as a strong team against disease, it is extremely important to keep the heart

healthy. Daily exercise is very important and will be covered in more detail in

chapter 6.




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Alcohol

Alcohol is a toxin that can cause a lot of inflammation in the body. To prevent that

defense mechanism from being activated, you should avoid drinking alcohol. When

you drink, you decrease your immune system’s ability to fight off the harmful bacteria

and put yourself at more risk of getting sick.

Smoking

Smoking puts you at higher susceptibility to lung infections like pneumonia. To

increase the efficiency of your immune system, you should avoid smoking at all costs.

Stress

Stress is one of the biggest culprits when it comes to getting sick. Since it can be a

complex issue that doesn’t always have an easy solution, we will cover this subject in

more detail in Chapter 5.

Food to Avoid

Anything that comes in a box, in the freezer section of the store or a can, should be

avoided; unless you are 100% sure that no sugar or salt is added to the food. You can

change your diet to be mostly whole food (more on this in chapter 3). By cutting the

processed food, reduce the chances of inflammation in the body. You should also

avoid sugar as much as you can, since it hurts your metabolism, and can cause

chronic diseases like diabetes or heart problems. Chronic diseases increase your risk

of getting sick from a virus.




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Sleep Deprivation

People who don’t get enough sleep (7 to 9 hours per night) tend to get sicker. To ensure that

your immune system is functioning optimally, you need to make sure that you get adequate

sleep. Since sleep is critical to our immune system, we have dedicated a whole chapter to that

subject (chapter 7).

Although daily stress, sedentary lifestyle, and lack of sleep are things that you can

change, your best defense remains good hygiene. Limit, as much as you can, your

exposure to the virus or bacteria. Let’s explore what you can change today and identify

the food that you can eat to help heal your body.




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CHAPTER 3: FOOD TO HEAL

Food is essential to our body to work optimally. We get most of the nutrients and antioxidants

we need from fruits and vegetables. That said, you need to ensure that you have a diet that

includes as many fruits and vegetables to get the nutrients and antioxidants that will help

strengthen your immune system. That would mean a diet that contains vitamin E, vitamin

D, and selenium.

These are rarely found in processed food (unless enriched), and your body has more

chances of absorbing what it needs when you eat fresh whole foods. Leafy greens,

nuts, citrus fruits are all excellent choices of foods that are high in nutrients and

antioxidants that are known to boost your immune system.

BUT FIRST WHAT NOT TO EAT

There are certain food that irritate your system

more than other, although their taste great,

I would not recommend them as they are more

damaging than beneficial , when it comes to viral

or bacteria attack specially.

Let Food Be

Your

Medicine




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Dairy:

Virus love to feed on dairy, such as milk, cheese,

butter, yogurt. In a case of cancer, flu or lung

infection, dairy products help create even more

mucus and create an acidic body, See below for

more.

Reduce your fats:

butter, peanut butter, oils, pork, lamb, ..as it

deprive your bloodstream of oxygen. Fat can

clog your arteries, contribute to type II diabetes

and increase the total body fat you carry around

with you. Chose healthier fat like avocado,

coconut oil, …

Sugar; NO SUGAR

Avoid sugar at all cost, it is inflammatory and sugar deprive your immune system for

many long hours, you may feel a boost of energy when you have some sugar but it

negate your immune system. : corn flakes at breakfast, donuts, waffles, sweet bread,

fruit juice, marmalade, even certain fruits, sugar in your coffee . People will say, fruits is

fructose, it is natural, That is true! but that is still sweet, and for certain sickness, this is

still attacking and even nourishing the sickness . Even too many carbohydrate are not

recommended, ( pasta, rice, potatoes, bread, …) as all become sugar ….and fat,.. if

not burned. As a healthy substitute try Stevia.

A good nutrition plan is a balanced nutrition plan.

But also if you are sensitive remove Gluten, corn and probably eggs




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There is no One Fit All Healthy Eating way

. That is why I recommend A Quantum Bioresonance scan that is able to detect what is

irritating, damaging, affecting your energy and frequency so we can readjust a

recommendation and chose the right food that will give energy to your mind and body .

It will highlight the possible allergies and sensitivities at these point of time, what

vitamins are lacking or in excess, advise on minerals and enzymes, how to improve

your wellbeing as well as help to deal with emotions and stress …

Prevention must be pursued at all times, not just during a pandemic.

Did I mention “NO SUGAR” ??




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Do keep Your Immune System strong by consuming these :

For some items , you don’t need to go far, most can already be found in your kitchen:

Thyme, sage, Oregano, Basil, green tea, Black Currants, Elderflower and berries.

Try to eat enough fiber from vegetables

It is best to eat fresh vegetable, the longer stored in the refrigerator, the fewer vitamins

in it.

80% of the immune system is located

at the level of the intestines, try to use

regularly fermented products rich in

lactobacilli like sauerkraut, fermented

vegetables, tamari, tempeh, miso, apple

kombucha,…

Oats and Barley – These are whole grains

containing loads of a healthy fiber that contains

antioxidants and antimicrobial ingredients.

Many feel oats and barley are more beneficial

then Echinacea. Some studies suggest oats

and barley may be helpful with people with

compromised immune systems, or those that

are susceptible to the flue and similar illnesses.

WE DON’T

NEED

SUGAR !




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Brazil Nuts

Brazil nuts are at the top of our list because it

is one of the most reliable sources of

selenium. Selenium is a powerful antioxidant

and is one of the essential minerals for our

health and immunity. Just one nut can provide

up to 96 micrograms (mcg), which is already

above the daily recommendation. The daily

intake recommendation is 55 micrograms of

selenium for an adult.

Lentils

If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of

lentils can provide around 6 mcg of selenium. They are also a good source of immune-

boosting nutrients, fiber, and protein.

Sunflower Seeds

Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily

intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium,

which help fight infection since it enhances the immune system.

You Gut Is

Your Second

Brain




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Fish

Fish and, more specifically, tuna is an excellent source of selenium. One ounce of tuna

can provide around 30 mcg of selenium. Other fish and seafood are usually between

12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice to help the

immune system. It contains a lot of “healthy fat” (omega-3), which is known to

strengthen the immune system and reduce the risks of heart disease.

Mackerel-

This fish has Omega 3 fatty acid as an antioxidant and Coenzyme Q10 to act as a cell

protector. Mackerel is one of the best fish to strengthen the immune system and fight

infections. Health professionals recommend mackerel to patients who are recovering

from an illness or are engaging in life aiding treatments for cancer and other diseases




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Sardines

These are a tasty little fish that can be

bought in small tins, but of course fresh

caught sardines are the best. They contain

selenium and Omega fatty acids. The

selenium in sardines has been proven to

make the immune system stronger and to

be an agent in helping to slow down some

cancer growths.

Vegetables

Broccoli

Most cruciferous vegetables have

phytonutrients that can help boost the

immune system. Broccoli is rich in

antioxidant vitamins, and one serving

contributes to a third of the daily

intake recommended for vitamin A and

vitamin C and make sure to eat it raw

or lightly steamed. Cooking broccoli in

water, depletes its value. It is also known

to contain an antioxidant called

sulforaphane, which means broccoli has

two impressive elements for your immune

system.

Carrots

Not only does carrot contain vitamins A, B,

C, and E, it also contains zinc. Zinc is

known to be an essential mineral for the

health of our immune system. If the body

is deficient in nutrients like zinc, it

weakens the immune system and makes

viruses stronger.




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Button Mushrooms

These versatile white mushrooms can be

added to basically any meal and go great in

scrambled eggs or raw in salads. They have B

vitamins and selenium that your immune

system needs to function at top levels.

Garlic

Another vegetable that has a similar effect on our immune system as zinc is garlic.

Garlic has the ability, according to some research, to keep a cold at bay (and maybe

vampires?). Some studies even demonstrate that individuals who were living with

cancer were able to boost their immune system by increasing their intake of garlic.

Healthy Eating

Boost the

Immune

System




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Spinach and Kale

Spinach is a significant source of

vitamin C but also contains vitamin

E. It is essential to keep it raw to

ensure that you get all the nutrients

from it. You can add it to a salad or

a sandwich. In this portion, I talk

about using both these super

greens as a team. Some people

find kale rather bitter, so try making

a salad with spinach, kale and

button mushrooms. Spinach is

packed with vitamins and minerals

that are essential to your body for

DNA and proper cell function.

Adding in the kale, will give you

vitamin K to go along with the A

and C vitamins in the spinach.

Chop these greens up and use

extra virgin olive oil instead of a

creamy dressing. Extra virgin olive

oil is an immune booster in itself and is excellent for heart health.




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Sweet Potatoes

If you are trying to increase your intake of vitamin A, sweet potato is the one ingredient

you need. One serving contains more than three times the daily recommendation of

vitamin A and is also full of other good antioxidants.

Red Bell Peppers

Believe it or not, this pepper has twice the amount of vitamin C, that an orange

contains. It is best eaten raw or lightly cooked and added to your food. Red peppers

can be eaten at any meal. Put them in your scrambled eggs, lunch salad or night time

veggie stir fry

Fruits

Citrus Fruits

Oranges, Lemons and Kiwi

All three are essential for getting your

proper dose of vitamin C. That vitamin

is well known for boosting the immune

system and making it much harder for

cold and flu viruses to invade your

body. Out of the three, Kiwi is the best

choice because studies have shown it

to more potent in maintaining your

immune system. It is also full of fiber

and the outer skin is easy to eat and swallow, unlike an orange or lemon. You can eat




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Kiwi fruit just like an apple, after snipping off the ends and giving it a good scrub under

cold water.

Most people are aware that citrus fruits are full of vitamin C. Vitamin C is critical to the

immune system. Its consummation recommendation is 75 mg to 90 mg a day. Just add

sliced lemon to your water, which will provide around 50% of the daily intake. You can

also eat grapefruit or orange with your breakfast. This breakfast will be the other half of

your consumption for the day.

Blueberries

Berries, in general, are packed with

antioxidants. Blueberries are at the top of

all the fruits and vegetables for the

number of antioxidants it contains. Not

only does research show the power of

blueberries on our immune system, but it

is also linked to a lower risk of stomach

fat, cholesterol, heart diseases, and

cancer. |

Elderberries

We are going to mention elderberries

here, although the most common way to use them, is via a syrup mixture. The berries

come from a small shrub and are one of the go to sources for boosting the immune

system.




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They pack a powerful punch with flavonoids and help with their anti-inflammatory, anti-

viral and anti-cancer properties. It can be consumed as a tea and even comes in a

lozenge that is combined with zinc.

Watermelon

The watermelon is also full of

immune-boosting nutrients. It is

packed with water and helps to keep

you hydrated. It is another food

loaded with selenium, potassium

(which helps regulate the body

functions), plus vitamins A, B and

C. It can be a bit of a messy food to

eat, however if you are going to the

gym, try making a watermelon/pure

lemon juice/blueberry cooler to take

with you. Not only it is refreshing but

it is powerhouse drink for boosting

your immunity.




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Pomegranates

Since pomegranates contain a great variety of antioxidants, it is a great choice to cover

many nutrients that we need. It is known to have anti-inflammatory proprieties and

therefore help us with immunity.

Yogurt with Probiotics

As said before I do not recommend Yogurt in general specially when there is a viral

attack, flu or lung infection and cancer patient .

Eating yogurt with probiotics could be a way to boost your immune system for certain

health issue. It is even more important for people over the age of 60, according to a

study done by scientists in Korea. Their study concludes that the best yogurt for

defending against viral infection, contains two probiotic strains and one heat treated

“good guy,” bacteria. When incorporating probiotic yogurt in your diet, look to see if it

contains…L. paracasei and B.lactis with heat treated bacteria called, L. plantarum.

Yogurt is a better breakfast instead of a donut when you add your own fruit like

blueberries or even acai berries which have their own immunity boosting power..




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Spices

Turmeric

Many of you have probably heard of the benefits of turmeric. Recently, turmeric has

become a popular supplement, but it is even better if you can add it as an ingredient to

your recipes. Turmeric can reduce inflammation and interact as a poison for cancer

cells. Turmeric-

What a spice! It is awesome for inflammatory issues but is also highly rated for your

immune system. Turmeric has an abundance of curcumin which does many good

things for your body, including boosting your immune system. For best results, mix

your turmeric with a dash of black pepper before adding it to your food or making




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golden milk. The black pepper helps to activate and absorb the curcumin into your

system. Black pepper is similar to curcumin as they are both alkaloid. At the end of

this report, there will be a small bonus section on making the best Golden Milk, with

turmeric.

Mushrooms

Mushrooms are a type of fungus that can help stimulate the immune system. The

Reishi mushroom and the Agarikon mushrooms are two mushrooms that have been

studied and show an impact on our immune system.

Reishi

Studies show that the Reishi

mushroom can interfere with a

virus and reduce its ability to

attach to our cells to multiply.

Agarikon

As for the Agarikon mushroom, it

has anti-inflammatory quality and

can also be an antibacterial

agent.




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Cayenne Pepper-

There are many different colors of pepper, such

as white, black and red. Most of the peppers are

used to season and flavor food or in the case of

black pepper…to activate the properties of

turmeric. Yes, turmeric is on the go to list but first

we need to talk about cayenne pepper. It is a

lovely shade of red or some may say burnt

sienna. Unlike black pepper, the ground up

cayenne pepper has some heat due to the

capsaicin it contains. It may be suggested to

you, that cayenne pepper is what you need to fight the gastrointestinal pathogens that

have invaded your digestive system. Those who visit a herbalist or naturopathic

practitioner, may be advised the circulatory system is not functioning properly. They

may advise using cayenne pepper, especially during cold and flu season. Your blood

flow and healthy white cells are important in fighting viruses and infections.

Cinnamon-

It is difficult to find someone who doesn’t like the taste of

cinnamon, as it is used frequently to sweeten deserts and

drinks. However, this spice was worth its weight in gold

and more, hundreds of years ago, when it was traded on

the Spice Road. People who work in the natural health area, usually advise their clients

to eat cinnamon combined with organic honey on a daily basis. It can be put on your

oatmeal in the morning for instance. Both cinnamon and honey have a lot of health

Spice Up

Your Life !




37

benefits besides boosting your immune system. Cinnamon used by itself will act as a

defender against bacterial infections and other types of viral invaders to your system.

Garlic-

This little bulb is noted for its smell, especially when it is chopped and in the frying pan.

For the immune system, it is better to eat garlic raw. Garlic has been identified as

having strong antioxidant properties. There are approximately 100 sulfuric compounds

in raw garlic and this gives it bacteria killing ability. It is also an infection killing spice

that was previously used in war time to treat gangrene. In some countries, raw garlic

was consumed to kill intestinal parasites and this is another reason why it has been

considered to be a super star spice for centuries. If you are concerned about the effect

of raw garlic on your breath, switch to a tea tree based toothpaste. Tea tree toothpaste

is the best for any bad breath issues but if you really like your toothpaste, just add a

few drops of tea tree oil to it before you begin brushing.

Ginger-

This spice is another one best consumed raw for its immune boosting ability. Ginger

has its own unique gingerol and shogaols to help fight infections. Another element

within the raw ginger, is the 5 major active volatile oils, making it an infection fighter.

You can chew a slice of ginger to get the immune boosting effects or if you have an

upset stomach. Of course ginger tea, made with raw ginger and honey should be a

staple of your diet.

The foods recommended above are ingredients that you can add to your meals,

especially when you approach the flu season. Feel free to make a salad with spinach,

add some lentils and sunflower seeds. You could also make a homemade citrus




38

dressing for it (only add orange juice to olive oil). You will also find more recipe ideas in

Chapter 10.

Essential Herbs For Your Immune System

Astragalus- This herb is also called, “Bei Qi.” It is frequently used during cold and flu

seasons as a source to boost the immune system, battle fatigue and improve your

blood counts. Hearty vegetable soups and stews are a must during cold and flu

season, so adding astragalus to your favorite soup will get you on the right path.

Basil- Now it is time to talk about a herb that is truly powerful but not on everyone’s

mind. There is a good chance you put basil in a few foods like your spaghetti sauce

and never think about the health benefits. This great little herb can be grown indoors or

out in your garden. It has antibacterial properties. You can use it regularly to boost your




39

immune system. Many people have found it also works to battle a pre-existing infection

that may have occurred.

Medicinal Mushrooms-

These are different than the

small white button

mushrooms you frequently

buy. Medicinal mushrooms

are shiitake and maitake for

example and they have

been used for centuries in

Asia, for boosting the

immune system. You can

slice up fresh mushrooms

for your salads or add the

dried ones to a hearty soup.

Wheatgrass-

This has become very popular at the juice bar in health clubs or at the kiosks that sell

different types of smoothies. You need to be aware that wheatgrass is very cheap to

grow at home and is excellent for boosting your immune system. Wheatgrass is not

easy to blend, so you may find that using a juicer and then chugging the juice works

better for you. If the taste is not to your liking, just have a shot of orange juice to chase

it with.




40

Stinging Nettles-

This little plant can be grown in your garden. As the leaves have sharp edges, it best to

harvest when it is young and then juice it to avoid any pricks that may occur. Many

people make a tea from dried stinging nettle and then strain it before consuming. It is

full of antioxidants that will work to boost your immune system.

Echinacea – this herb has been promoted as a virtual panacea for all ailments. If

taken regularly during a cold it may help reduce the length or severity of a cold. You

can buy it as an herb or in capsule and tincture formulations. Most healthcare providers

recommend you do not take this year ‘round, because it may lose its ability to fight

disease if taken daily. If you are ill, you might consider taking it for a week and then

taking a week off to see how well you do. Studies about Echinacea are controversial;

some people swear by its effectiveness and others doubt it helps at all. Keep in mind

all bodies are different. If you take it and it seems to help, then use it. If you find it

doesn’t then try something else.

Goldenseal – this is a powerful herb that you should use with caution. Manufacturers

note it has antibacterial and antiseptic properties. It can cause digestive upset, and

should not be taken during pregnancy as it can promote contractions or early labor.

Goldenseal is a species that is dying out, so it is important to take it when needed, and

to only take as much as you need to feel well. A trained herbalist can work with you to

find out what the best dose is for your body type




41




42

CHAPTER 4: SUPPLEMENTS FOR SUPPORT

We cannot ignore the importance of a healthy diet to strengthen our immune system. A

diet that is rich in vitamin E and vitamin C, zinc, and selenium are most likely going to

help you boost your immunity. While it is great to eat as many healing foods, it is not

always possible to provide all the nutrients and antioxidants that our body needs to

stay healthy. That’s when supplements become a great option.

Selenium

Not only is selenium a powerful antioxidant, but it also plays a vital role in our immune

system. It is one of the essential minerals for our health. According to studies, viruses

seem to thrive in an environment that is deficient in selenium, and Vitamin E. Selenium

will enhance the immune system while reducing inflammation. The selenium

recommendation per day is 55 micrograms a day for an adult.

Vitamin E

Vitamin E is also a potent antioxidant like selenium. It can help fight any infection in the

body since it enhances the immune system. A daily dose of 15 mg a day is what is

recommended by the experts, and it is especially important as you age.

Vitamin C

Vitamin C is critical to the immune system. Not only does it support the production of

antibodies, but it also supports the activity of natural killer cells (NK cells). NK cells are

a type of white blood cell, which is essential to the immune system. Vitamin C




43

consummation recommendation is 75–90 mg a day. You will want to pick ascorbate-

based vitamin C supplements since our body best absorbs it.

Vitamin D

Vitamin D is typically provided by

sunlight. Although, it can be difficult for

most people to get enough vitamin D

during winter. According to research, 1

person out of 2 is vitamin D deficient. A

deficiency in vitamin D means that you increase your

chances of getting an autoimmune disease. To prevent this

from happening, you can either make an effort to get more

sun exposure (while protecting your skin) or take a daily supplement. It is god to also

take Vitamin K to help absorb the supplementation of vitamin D. Recommendation of a

maintenance dosage of 1000IU of Vitamin D3 per 12kg of body weight varies as per

individuals, age and circumstances

Black Elderberry

Black Elderberry is a known supplement that can help fight the symptoms of the cold

and flu. It is full of antioxidants, and research has recommended a dose of around

158 mg twice daily. It’s also a supplement that is used by individuals who suffer from

an immune system deficiency.

SUN =

Vitamin D




44

Zinc

According to research, the most effective supplement form of zinc is zinc acetate,

which releases 100% of zinc ions. Zinc ions are essential for both immune system

categories, innate and adaptive. If you cannot find zinc acetate, you can go for the

second-best recommendation, zinc gluconate, which releases 72%. The daily intake

recommendation of zinc is between 8 mg (women) to 11 mg (men).

Omega-3 fatty acid –a supplement containing omega-3 like fish oil or flax seed oil can

improve your overall health and wellness. Essential fatty acids like this also help

reduce inflammation in the body. Often doctors recommend patients with arthritis or

related illnesses take an anti-inflammatory agent like essential fatty acids. It is

important to find the right balance in Omega 3-6-9 !




45

Probiotics – Sometimes referred to as “acidophilus” or other related substances,

probiotics help balance the natural flora or good bacteria that resides in the body.

Often when someone takes antibiotics, the antibiotic kills off all bacteria in the body,

both good and bad. Unfortunately, good bacteria are needed for proper digestion and

elimination. Some studies suggest the use of probiotics in children and in adults may

reduce digestive disease risk, improve immunity to common ailments and may even

reduce the number of infectious diseases that cause fever in people that take them

regularlyi.

Supplements can help you sustain a more robust immune system during certain times

of the year. If you choose to go this avenue, make sure to check with your doctor to

know if it is safe to add them to your diet.

Quercetin

It is one of these "super-nutrients" that help protect you against almost all diseases:

against aging, against cancer , against Alzheimer , against hypertension … without the

slightest undesirable effect.

It is also and above all an effective antiviral … and even a natural bronchodilator,

precious against inflammation of the lungs .

Researchers are convinced that quercetin is the most promising substance to prevent

and protect against the Viruses !

It must be said that quercetin is a 100% natural substance, found in particular in onions

... which means that , like many other natural products , the pharmaceutical industry

cannot patent it ... or sell it for gold prices!

Propolis,

another natural antiviral that also has a very good chance of helping you protect

yourself in flu season




46

Quantum Bioresonance can help identify which vitamins and minerals you may

be lacking and which supplement is most needed

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47

Quantum Bioresonance can help identify which vitamines and

minerals you may be lacking and which supplement is most needed




48

Chapter 5: Managing Stress in Your Life

Stress is a significant contributor to illnesses. One person out of three reports feeling

very stressed in their daily life, which tends to put us at risk of activating harmful

viruses that may be in our system. When we experience stress, we harm our body’s

ability to fight antigens with antibodies. Daily stress and stressful situations can be very

detrimental to our immune system.

They have found ways to change their perspective to be less reactive about various

situations that may arise. The more stress reduction activities you can bring in your life,

the stronger your immune system will become. If you are interested in doing so, here

are a few suggestions to consider.

Adopt a Positive Attitude

According to studies across the world, positivism is a trait

that increases your health and reduces your chances of

being sick from a virus. Not only is the immune system of

optimistic people more robust, but they also show signs of

being healthier in general. Whatever happens around you,

you always have a choice of how you respond to that situation. You either see it with

half-full glass or half-empty glass. An excellent way to start improving your attitude is to

focus on gratitude. Finding things that you are grateful for will help you see the best in

everything. You can do so by writing in a journal the daily gratitude that you want to

express. Journal with a twist: daily, name 5 things you are grateful about, but you can

never repeat the same gratitude. It will “force you to find the smallest things we usually

take for granted. In time when you feel down, read your gratitude journal! You will be

amazed.

Chose A

Stress

Free Life




49

Practice Mindfulness

To manage your tensions, you can adopt a new perspective on life by adding a

mindfulness practice. Mindfulness is the ability to stay in the present moment and stop

worrying about the past or the future. Less mental stress also means less physical

stress and give more power to your immune system.

During the 21-day plan, you will have a whole week

dedicated to managing your stress; you will learn

concrete activities or exercises you can add to your day

to help you feel calmer.

Be Mindful

At All Time

Even When

Eating




50




51

CHAPTER 6: EXERCISING AND DETOXIFYING

Based on recent research, exercising can be beneficial to the immune system as we

age. According to studies, daily activity can strengthen the immune system across the

lifespan. Another interesting finding is that not only does frequent exercise boost our

immunity, it also seems to delay its aging. Allowing us to maintain an optimal immune

system as we grow older. Daily exercise can be as simple as a 20 to 30-minute walk.

Get fresh air

ventilate your house, do breathing exercises, walk outside if possible

Get Sunlight

Sunlight stimulate the vitamin D production, our melatonin production, and restores the

electromagnetic balance in our cells

Exercise :

walk, run, bicycle, climb stairs, dance

, it get your lymph system, blood,

metabolism moving , burn some

calories.

Exercise can be one of the best

things to do to boost immunity. But

we must be careful because too

much exercise is stressful on the

body and can be tough on our

immune system. So just keep the




52

other tips in mind: Keep stress low, and if you're tired,

then rest.

You should ask your physician or other healthcare

provider for some advice when power walking so you

know how long to walk and whether you can enjoy other

exercises besides walking. Here is a list of exercises

people commonly enjoy. These will help keep you in

shape which naturally will help improve your ability to fight off infection.

Swimming – light swimming is great because it is easy on the joints and works every

muscle group. If you are not able to swim you can still get in the pool and enjoy an

aqua aerobics or related class to help you get in the swing of things.

Stair Climbing – provided

you have strong knees you

can climb outdoors where the

air is fresh. If you have a

school with a football stadium

near you climb up and down

the stairs on a nice day.

Walking or Jogging – many

people find they start walking

and eventually end jogging.

Jogging on a grassy surface

or other soft terrain (sand or

soil) is easier on the knees

than walking on pavement.

Get That

Body Moving




53

Biking – you can bike indoors or out. Try a reclined bike which allows you to sit in a

way that doesn’t harm your body. This type of cycle allows you to sit at an angle

instead of straight up and down, so it is much easier to stay on the bike for long

sessions.

Strength Training – this is an important part of any exercise program especially if you

want to lose fat and improve your muscle mass. You can start out using machines and

graduate to free weights. Make sure you have someone show you how to do an

exercise correctly before you try doing something yourself. You may end up sorry if

you do not. Strength training can be fun and exciting, but not if you tear a muscle.

Pilates – like yoga, this is a powerful exercise that can boost the body’s immune

system and lengthen muscles. You can work to correct muscle imbalances and realize

greater strength.

Tai Chi – this is a meditative practice much like yoga but is much gentler, allowing the

person participating to enjoy a standing meditation while also moving in gentle

postures and flow. Tai Chi purportedly can help restore the natural alignment of

energies in the body.

It provides our body with an opportunity to rest, relax and rejuvenate. It also decrease

stress, which is necessary if you want to improve your immunity to common ailments.

Shower frequently

Alternate cold and hot water, water is calming , end your shower with cold water, start

gradually with your feet, it gets your blood flow activated




54

Stretch for Relaxation

Since the body immunity respond better when the body is relaxed (as mentioned in the

previous chapter), it is only logical to help the body relax with stretches. Stretches like

the forward fold can boost the immune system by bringing blood flow into your sinuses

and release its congestion. Stretches can be done in the morning and in the evening;

you only need a few minutes of stretches for your body to benefit.

Yoga for the Immune System

Yoga is not only a great way to move the body, but it also has some known benefits to

our immunity and help improve your body’s flexibility. Many of the poses are cleansing

and gentle, ideal for someone that would like a moving meditation.




55

. Try the Cobra pose for three deep breaths to stimulate the thymus for the growth of T-

cells. The Legs up the Wall position can also help the body relax by encouraging blood

circulation, lymph drainage (see the lymphatic system in chapter 1) and relax and reset

the nervous system.

Hydration and Detoxifying the Body

While exercising can help the body rid

itself of toxins, drinking plenty of fluids

will also help your body flush the toxins

like bacteria that could cause sickness.

Water is essential in the process of

detoxification. 75% of people a

dehydrated consistently, and that’s

probably one of the main reasons why

most of us get sick or don’t recover fast

from illnesses. Water is critical to flush

any toxins from our body. If we don’t

have enough water, we can’t get rid of

the toxins fast enough. Toxins can be

in the form of viruses or bacteria.

Drinking plenty of water can fight off

infection. You can start increasing your

water consumption by always having a

bottle with you that you can refill. It is

recommended to get around 2 to 3

liters of water per day.




56

Drinks to Consider For Your Immune System

Water -

Do drink more water, not cold, but at room temperature, water is better. Coffee and tea

deprive your body of water, make sure you drink double size cup water after each cup

of caffee. You should drink at least 8 glass of water per day , or more depending of

activity. It Is Helpful to install an App on you phone to remind you to drink regularly.

It may sound crazy, but many people mistake thirst for hunger and overeat. Water,

pure, filtered and clean water is one of the best substances you can drink if you want to

stay well or get better faster. Water hydrates the body. Most people, especially those

living in dry climates, do not drink enough water. Water is essential for every biological

process that occurs in the body. Water helps the digestive system work properly.

It helps your skin feel healthy and it helps your

body recover from illness. If you don’t like the

taste of water there are many products now

promoting water with added flavors you can try.

Just be sure you don’t indulge in one that has

a lot of calories, or you will pack on pounds. If

you are dehydrated however, some people find

an electrolyte enhanced drink like Gatorade or

similar products help replenish the system. You

can even drink some water with a pinch of sea salt and lemon to help balance the

electrolytes in your body. One can also use baking soda and lemon. 1-2 drops of

medicinal Lemon Essential Oils per glass is what I use when I am short of fresh lemon.

Water, Water,

Water!

Drink More

Water !!!




57

Green Tea – this tea, like many other teas, is a powerhouse of antioxidants. Black tea

also contains many beneficial antioxidants, but studies suggest green tea is best. You

can buy it decaf or caffeinated. Green tea is often used in weight loss products

because many believe it stimulates the metabolic system. My favorite is Japanese

Green tea. The antioxidants in the tea may help ward off infection or illness. Sipping

tea with a bit of honey and lemon while sick can soothe an itchy, red or sore throat.

Fire Cider-

You can buy this immune boosting cider in the store or customize your own at home.

As it has some heat, making it at home gives you the opportunity to spice it up or

down. You need to stock on up on the right ingredients first. That means making sure

you have apple cider vinegar, horseradish, ginger, garlic, onions and cayenne pepper.




58

After reading this, you probably understand why making your own is the best. Some

people will love the fire element while others will be certainly looking for a mild taste.

Now customizing your Fire Cider means that you are not limited to the ingredients

above. You can add turmeric, cumin or any type of hot pepper that your taste buds

require. If you want to balance the heat out a bit, then try a bit of organic honey. While

Fire Cider was first used years ago for only the flu and cold season, many people have

decided to use it year round. Give it a try today and test out different variations.

Golden Milk

While Fire Cider is a folk remedy that

has been passed down, Golden Milk

comes from the ancient Indian health

system of Ayurveda. This means it has

been around and used frequently with

great results for thousands of years.

Golden Milk has less ingredient than

Fire Cider but can still be altered to

your tastes. The basic ingredients are,

turmeric, ginger, cinnamon and black

pepper. The base milk can be almond

milk or coconut milk for starters. If you

want to experiment with taste, some of the other options are to add coconut oil or

almonds that have ground to a very fine powder.

Note: This mixture can be hot or cold. You should dedicate an old sauce pan and a

drinking cup, as it will stain white porcelain




59

Bone Broth

This is a drink that has many health benefits and for

the immune system, it is used because bone broth

usage, heals small holes in the gut.

(leaky gut issues) You may not know the holes are

there but may be experiencing stomach issues.

When the bone broth heals the stomach up, it means

your immune system can stop working so hard to fix bacterial issues. When the

immune system is in overdrive, eventually it will weaken, and this will leave the door

open for various bacterial diseases and viruses to invade. Basic bone broth is made

with beef or chicken bones. The reason chicken soup heals lung infections, is due to

amino acids that are released from the bones when boiled. It also contains glycine,

which helps heal wounds that have occurred.

The bones are placed in a very large pot, with whole onions, ginger and one carrot.

This is brought to a boil and then simmered for a day, while skimming off the fat. Once

it is done, simply strain and put it into the freezer. If you do not have bone broth

already made but start to feel a flu coming on, be sure to make it right away. Bone

broth is the best thing for you to drink, if you are experiencing bouts of vomiting. It will

help keep your strength up.

Healthy

Drinks Help

Fight Free

Radicals




60

Celery Juice - Cucumber Juice -

This juice is such an incredible antiseptic Cucumber juice has a cooling effect

viral overgrowth and bring good vitamin C on the organs and glands, helps to

calm fever. It is best to drink on an

Thyme Tea empty stomach.

This is the best tea to take when you are Ginger tea-

coughing, have lung inflammation as it is This is my favorite, it is peppery hot,

antiviral. Drink daily throughout the day. warms up the body, brings the virus

Some like to add a bit of honey, and lemon out, it is nice to add some lemon too

(but honey is natural sugar! Try Stevia ) a bit of honey and drink hot all day




61

Ginger Turmeric shot-

I love this one, not so much the taste, but the effect. It is anti viral and reduce the

inflammation. Excellent for cough, sore throat, flu, sinus,…it helps getting rid of your

cough and mucus Extract the juice of a fresh turmeric and ginger together, take small

sips trough out the day




62

CHAPTER 7: SLEEP AND RENEWING THE

BODY

Sleeping is, by far, one of the best remedies to help the immune system fight off any

disruptive bug in your body. Sleep is crucial for the body’s production of cytokines.

Cytokine is a protein that reduces inflammation and infection in the body.

Sleep is critical to ensure a healthy immune system that is always ready to fight any

bacteria and viruses. The recommended sleep hours are seven to nine hours per night

to rest and regenerate the body adequately. If some days you are unable to get the

recommended dose of sleep, try to do one or two naps of 30 minutes during the day. If

you don’t get enough sleep, your immune system can’t function optimally. Here are a

few ideas to help you improve your sleep.

Sleep early, listen to your body have a “power nap” when you feel tired,

Night time , no phone, no tablets, no TV, electrical in the room ,switch off your Wi-Fi !

Get More Sleep, try to go to sleep around 10pm for a 8 hours rest.

Sleep is the best gift you can give your body. Most people are more susceptible to

colds, the flu, viruses, bacterial infections and chronic fatigue when they don’t sleep.

There are many ways lack of sleep can interfere with your immune system. Let’s look

at some of them and come up with some common interventions that will help you get a

better night of sleep




63

Trouble Sleeping

Many people have trouble falling or staying asleep. Often people have trouble falling

asleep because:

They have too much on their mind. To prevent going to sleep with a full head, start a

journal you can review at night to help you release your worries before bed. You can’t

solve anything while sleeping, so put your worries to rest before you put yourself to

bed.

They drink before bed. Drinking before bed is a big mistake. Make sure you take your

last (alcoholic) drink at least 4 hours before bed. Avoid caffeinated beverages up to 6

hours before you go to sleep. This will make a very noticeable difference in the way

you sleep.

They exercise too close to bedtime. You should exercise if you can first thing in the

morning. Exercise in the morning gives your metabolism a boost for the day, and then

allows you to sleep better at night. If you exercise too close to bedtime, you will feel too

charged to sleep.

They watch television in bed. The worst place to work or watch television is in bed.

While it may “seem” comfortable, it can wreak havoc on your sleep. Some studies

suggest the light from a television or the light emitted by a computer is enough to give

a person chronic insomnia. This light tricks your brain into thinking it is time to wake up,

so you have a harder time sleeping.

They eat too much protein before bed. Protein is great for building muscle and

boosting energy. If you want to sleep and stay asleep however, you might consider

trying a low protein high carbohydrate snack sometime in the hour or two before bed.

Make sure you do not eat too much because this too can interfere with sleep. A small




64

snack however, may help keep your blood sugar levels aligned so you sleep better and

longer. Many people find if they eat enough they do not wake nearly as often during

the evening.

They suffer jet lag. If you are a frequent flyer jet lag may be the cause of your

insomnia. To help with this, ask your doctor about taking a melatonin supplement. This

sometimes helps restore normal sleep patterns. You can also try adjusting your sleep

schedule while on business or vacation, so you do not mess up your normal sleep

cycle rhythms. This may mean going to bed one or two hours earlier or later than

normal, but most people would agree the change is worth it. Jet lag among frequent

flyers is a concerning and almost disabling problem if not handled properly.

If you find you do not have enough time to sleep, then you have to work on your

schedule to create more time to sleep. There is no such things as “catch up” sleep, so

don’t bother sleeping in extra on the weekends and working while sleep deprived

during the week. It just doesn’t work that way. You have to commit to a regular sleep

routine to realize adequate results. If you do not have a sleep routine consider creating

one.

Your goal is to get 7-8 hours of sleep ideally, although some people function well on 6-

7 hours and others on 8-9 hours. Get to know your body, so you can determine how

much sleep gets you where you need to be… feeling healthy and energetic during the

day.




65

Sleep is a powerful tool. When we get enough sleep our bodies are better prepared to

take on stress and disease. You will find you can conquer colds and infections much

easier when you are fully rested. Make sure you sleep as much as you can especially

when you are sick. You may find you need one or two extra hours of sleep when sick

each day until better.

If this is true, get some sleep. Call in to work and tell them you are sick, whether you

have sick time or not. Most managers and companies would prefer to have you

working at optimum capacity rather than spreading disease throughout the company.

Chances are high if you work while ill you will only increase the severity of your

disease. You may then face a potentially serious infection, especially if you expose

your weakened immune system to pollutants and bacteria on the job. Have you ever

watched someone as they try to work while sick? Every sniffle and cough puts another

person at risk for falling ill. Point that out to your manager if they give you trouble about

staying home because of an illness.

Create a Routine

It is proven that a routine will trick your body into falling asleep at a specific time. Try to

observe yourself, is there a time when you are tired? If so, make sure you go to bed

before that time. Create a routine that allows you to complete everything before that

time and go to bed. You can also set an alarm that will tell you that it’s time to prepare

yourself for bedtime. That way, you are less likely to forget what time it is and be more

successful at implementing a routine. A bedtime ritual is an excellent addition to your

schedule. A good bedtime ritual is one that allows you to relax, disconnect from the




66

stress of life, and slowly tell your body that it is time to shut down.

It could be a hot bath with some Lavender oils to relax, listen to soft music, read a

pleasant book,…

Set a Comfortable Atmosphere

It might be time to look at your bedroom and try to find ways to improve the

atmosphere for a good night’s sleep. Don’t underestimate the comfort of your bed and

pillow and the power of fresh linen. If you are uncomfortable, you will likely have a hard

time falling asleep or staying asleep. Another aspect of comfort is the temperature of

the room and the level of noise around. Try sleeping with a fan on or a white noise

machine. Having a constant sound in the room could help you maintain your sleep. If

you like essential oils, try a drop of lavender on your pillow, or diffuse the oil in you

room before going to bed ( more about essential oils in Chapter 8 ), this will help the

brain relax. Are there electronics that make it bright at night, like the light on a laptop

charger or your alarm clock? Make sure that you can remove the light and make the

space dark for sleep. Also, consider moving the TV out of your bedroom. The TV will

stimulate you instead of encouraging sleep.

Reducing the use of devices will probably be the most challenging thing to do but the

most effective, which is to turn off any electronics 1 hour before bedtime. Spend the

last hour doing something calming and relaxing.

switch off the WiFi .

Melatonin is a sleep hormone produced by the pineal gland, which plays a crucial role in

the sleep-wake cycle . Taking melatonin pills would indeed be effective against certain

sleep disorders, such as jet lag , early waking and in particular against chronic


https://www.doctissimo.fr/html/psychologie/bien_dormir/ps_6205_sommeil_cycles.htm



67

insomnia . it decreases the time necessary to fall asleep without inducing drowsiness

the next day.

it does not involve any risk of dependence, unlike drugs used as sleeping pills. We

can also combine melatonin with valerian in severe case of insomnia.

Personally, I like to use and recommend this new highly effective product that support

the nervous system, which release stress, a combination of saffron, a standardized

and patented extract of pure, premium saffron stigmas from Spain, five B-vitamins,

iodine and vitamin C

Info HERE for better sleep and coping with Stress

Avoid This

Avoid any alcohol, cigarettes, caffeine, or a large meal from 2–3 hours before you go to

bed.

Talk to an Expert

If you’ve tried all those recommendations and you are still struggling with sleep, it

might be a good idea to consult your doctor or a sleep expert.


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68




69

Chapter 8: Essential Oils

While you have learned about supplements in chapter 4, there are other ways that

natural medicine can be helpful in boosting your immune system. Aromas from

essential oils can help you boost your immunity and prevent illnesses while

eliminating antigens.

Essential oils are a wonderful addition to your immune system, always make sure to

research the oil that you will utilize to ensure its safe use. That said, do not place the

pure oil directly on the skin as it can irritate it. If you want to apply it on the skin, it is

better to mix it with a base oil base like Jojoba , almond or Grapeseed oil. A great way

to use them is to place them in a diffuser or put a few drops in the bathwater to help

with the respiratory system and relaxing.




70

When buying oil, always choose Pure Medicinal oils. Essential oils are extremely

potent. To give you an idea, 1 drop of essential oil is equal to about 30 cups of herbal

tea. Accordingly, there are safety precautions you need to

take when using them. Incorrect usage and in too high a

concentration can have adverse and even dangerous effects.

The reason some essential oils are more expensive than

others has to do with the yield of essential oil from the plant.

The more oil glands present in the plant, the higher the yield

of essential oil and the less expensive the cost to extract it. So

it’s not that more expensive essential oils are necessarily more useful or of

higher quality than less expensive ones. They’re just harder to extract in large

quantities

Essential oils to promote sleep

Does aromatherapy work for sleep? A thousand times yes! Falling asleep with the

soothing scent of essential oils is a dream come true. The powerful aroma of oils can

help with everything from boosting your mood to tackling all that the day throws your

way. When combined with a nightly ritual, essential oils can give you the warm, fuzzy

feelings you need for a restful night of sweet slumbers.

Always Buy

Pure

Medicinal

Essential

Oils


https://www.youngliving.com/blog/aromatherapy-essential-oils-guide/



71

Lavender essential oil

Lavender’s freshly floral scent will

give you a worry-free outlook and let

your mind set aside tomorrow’s

concerns. Do swipe this relaxing

scent on your wrists and temples.,

diffuse it or put some drops on your

pillow

Valerian essential oil

Sometimes your bed feels like a haven, and sometimes it feels like a pile of rocks. For

nights when you think you’ll never get comfy again, turn to Valerian oil. This complex

oil for sleep can help with occasional restlessness and eases that nervous tension that

may be keeping you from sweet dreams.Make your sheets the best things to slip into

when the sun goes down. Create a slumber-supporting linen spray by combing 15

drops Valerian, 10 drops Clary sage , 10 drops Cedarwood, and distilled water in an 8-

ounce spray bottle.

Roman Chamomile essential oil

It’s the craziness of life that usually prevents us from getting a magical night’s rest.

Reminisce about simpler times and younger years with the roman chamomile oil. This




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sweet, hay-like essential oil will fill your sleep

space with peace as you slip into dreams of

responsibility-free childhood. Add a drop of

Roman Chamomile’s warm aroma to a foot cream

and massage your tired tootsies! Giving yourself a

foot rub while reflecting on all you’re grateful for

will help your shoulders drop a few inches. You

might even find yourself thankful for hectic days

that make tranquil moments that much sweeter.

Ylang Ylang essential oil

Kick back with this exquisite floral oil for a boost of confidence that tomorrow will be so

much better after a comforting night’s rest.Ylang Ylang essential oil is a winner with the

whole family. Right before stories, snuggles, and bedtime, place a drop of this dreamy

oil in your kid’s palm; then have them rub their hands together, cup their nose, and

breathe in the sweet, soothing scent. That’s a sure way to encourage dreams of happy

adventure!

Frankincense essential oil

Letting yourself unwind and find a moment of clarity after a long day could be just the

ticket for a sublime sleep.We find that unwinding is most effective when you seek inner

peace. Diffuse Frankincense while you do a few simple yoga poses to relax your body.

Or rub this deep scent on your chest and let your mind empty of all the day’s cares.




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Oils that boost the immune system

Eucalyptus Oil

Eucalyptus is known to help to fight the common cold and respiratory issues. You can

use it in a diffuser to help clear the breathing airways, or you can also add a couple of

drops to your bathwater. This oil is also a great

antibacterial, antiviral, and antiseptic. Eucalyptus oil is

also known to stimulate the immune system.

Although, like many oils, you have to be careful about

how to use them. In this case, Eucalyptus oil is not

recommended for infants and pregnant women.

Pure Essential

Oils Boost the

Immune

System for A

Healthy Life


https://smartmetamorphosis.marketingscents.com/ms/view?page=index_overview



74

Lavender Oil

Lavender is a very gentle oil but very powerful at the same time. You can use it in a

diffuser to help kill allergen in the air and bring a fresh scent to your home. It will also

help you relax. It is a known fact that stress is a significant factor in disturbing our

immune system health. Sleep is also essential to fight off infection and illnesses, place

a drop of lavender oil on your pillow to improve your sleep. Finally, lavender is a

powerful oil in which antioxidants help the body protect the cells from toxins.

Tea Tree Oil

Tea tree is a great oil that does so many things. It’s an antibacterial, antiviral and

antifungal. There are different ways to use this oil. For example, you can place it

directly on a wound to avoid infection, but make sure to mix it with a base oil before

applying it. It is also an excellent oil for house cleaning, mix it with baking soda and

sprinkle on your carpet. Leave it on for a few minutes and then vacuum to remove

allergens. Tea tree oil can be put on your toothpaste to kill the bacteria in your mouth

and you can get rid of the bad breath. Purchasing a diffuser for your bedside, means

you can use different oils at night while you sleep. To cleanse your body and boost the

immune system, consider using Tea Tree oil in this manner frequently.




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Frankincense Essential oil

This is a top rated oil for boosting your immune system. It works to help you build more

white cells, which help you rid yourself of viruses and other harmful elements that are

trying to cause havoc in your system. To take it orally,

add one or two drops to a teaspoon of honey…

preferably organic honey. Frankincense has many

usage , it is the most precious oil

Oregano Essential Oil

This is a strong oil,. You can use a diffuser or apply it to your skin. It is recommended

that you add perhaps a bit of lemon oil if you are diffusing, so that the scent will not be

overpowering. Applying it to your skin, means you need a carrier oil to mix it with first.

Try using coconut oil for starters, to dilute the oregano oil. I love to add 1 drop to my

vegetable soup ( 1 drop if I cook a high volume of soup, otherwise I just use a toothpick

in the oregano oil and then in the soup, , it is more then enough , oregano oils is very

strong )

Anti bacteria,

Antiviral and

Antifungal




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Thieves Essential Oil

This is my favorite and most versatile oil. I used it for everything almost , home

cleaning and personal care , it smell like home baking ! Thieves is essential oil blend

that was inspired by the legend of four 15th-century French thieves who formulated a

special aromatic combination of botanicals that they used to stay healthy while robbing

the dead and dying. This effective blend combines oils like eucalyptus, cinnamon,

clove, lemon and rosemary that work together to support healthy immune function.

This is my absolute favorite oil,

I always put a few drops in all my clothwash, in the kitchen and bathroom, floor

cleanse, …

Lemon Essential Oil

Lemon essential oil is derived from cold

pressing the peel of the lemon rather

then the acidic juicy inside. Because of

this, it is much less acidic than lemon

juice and contains higher concentrations

of beneficial compounds and

antioxidants. This incredible oil helps to

support the body in regular detoxification

processes. Lemon oil also helps maintain

a healthy lymphatic system which in turn

supports the immune system.

Add 1-2 drops of lemon oil in you water




77

first thing in the morning the help alkalize your body

Ginger Essential Oil

Ginger essential oil includes the naturally occurring constituents zingiberene and beta-

phellandrene which help make it an amazing support for health and wellbeing. It can

also be a delicious, spicy addition to many recipes. One of the most potent compounds

in ginger that gives it it’s therapeutic strength is gingerol. Most of the gingerol present

in ginger root comes from the oily resin. Since it is completely tapped from the oily

resin, ginger essential oil contains a high concentration of gingerol to support the

immune system and promote a healthy response to inflammation.

ImmuPower Essential Oil

ImmuPower is a powerful blend of

therapeutic-grade essential oils that was

made to maintain a healthy immune

system. It includes the oils hyssop,

mountain savory, cistus, camphor,

frankincense, oregano, clove, cumin,

and dorado azul to create a fragrant and

protective haven.

Tinctures

There are many varieties of tinctures available that help support the immune system.

You can also find easy recipes online, to make your very own tincture. Tinctures are






78

made by soaking different parts of a plant in a base of alcohol or vinegar to release the

essential elements. Typically they are made of a number of herbs instead of just one.

For example if you were making your own, you might use dried nettles and echinacea

in your first batch. If the results are not what you desire, you can make a batch with

more herbs.

To use a store bought or made by you tincture, put a few drops under your tongue and

keep them there for a minute before swallowing. Have a chaser like water or lemonade

to flush your mouth with and then swallow it as well.

you can buy essential oils anywhere, but they are not always going to be pure and

100% therapeutic grade!

I’ve done a lot of research into this and found that many of the essentials oils found

in health food stores, specialty stores, boutiques and even online stores are NOT

100% essential oils. The plants used to make them may be exposed to pesticides and

other toxins, even if they’re organic they may be processed with chemical solvents or

even combined with synthetic fragrances thereby degrading their therapeutic quality.

You never really know what you’re going to get.

Store-bought essential oils are not required to include the ingredients on their labels

and the term “natural” or “pure” is not regulated by any governing body. So store-

bought oils may say “pure” and “natural” but they may still have synthetic additives.




79

To find out where I get my supply of pure medicinal approved oils click here






80

CHAPTER 9: 21-DAY PLAN

The following plan is to help you build a healthier lifestyle that can help you maintain a

robust immune system. The 21 days are divided in three weeks, and each week, you

will add a little something to help you build on your new healthy lifestyle.

As stated before, there is no one fit all meal plan,

this plan is not for you in case of sickness, allergies, cancer, digestive issues like

candida and leaky gut ….

That is why I recommend A Quantum Bioresonance scan that is able to detect what is

irritating, damaging, affecting your energy and frequency so we can readjust a

recommendation and chose the right food that will give energy to your mind and body .

It will highlight the possible allergies and sensitivities at the moment, what vitamins are

lacking or in excess, advise on minerals and enzymes, how to improve your wellbeing

as well as help to deal with emotions and stress … etc

Do check out @

www.smartmetamorphosis.simplybook.it the various health program with

Quantum Bioresonance

Prevention must be pursued at all times, not just during a pandemic.

Or consult your medical practitioner .


http://www.smartmetamorphosis.simplybook.it/



81

Before you start this plan, ask yourself how ready you are to make that lifestyle

change. Your motivation to change will be the number one reason if you can maintain

the 21-day plan.

Answer the following questions to assess your change readiness.

On a scale of 1 to 10 (1 being not motivated, 10 being highly motivated), how

motivated are you to disconnect from the digital world?

1 2 3 4 5 6 7 8 9 10

If your answer was below 10, what would help you move one score higher? In other

words, what would make you more motivated to change?

Preparation for the 21 Days

To set yourself up for success, identify a time when you want to start. Make sure that

you have conducive conditions for 21 days.

My start date will be: _________________________________.




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Now that you have a start date hold yourself accountable, and make sure to mark it on

your calendar. If you live with other people, try to get them to participate with you, the

more, the merrier (or, the easier).

Now get ready, it’s time to supercharge your body!

WEEK 1: DETOXIFYING THE BODY

This week is all about resetting your body. It will help you can feel great by the end of

the three weeks.

Every day this week, you will start and end your day with 15 minutes of stretches. You

can pick any stretch that you want but try to include forward fold to help circulate the

blood in your body.

Each day, we will have some guidelines to help you release the toxins of your body.

Let’s start with our first day.

DAY 1: STAY HYDRATED

Today, you will monitor your intake of water. You can download an app that will

calculate that for you, or you can simply mark it down on a whiteboard or a journal.




83

Your goal will be to drink 2 liters of water, which is about eight glasses of water. You

can get a reusable water bottle to help you make the calculation. If 2 liters is easy for

you, bring it up to 3 liters.

Don’t forget to do your 15 minutes of stretches in the morning and evening.

Day 1—Amount of water intake: _____

For the remainder of the week, you will consume 2–3 liters of water per day.

DAY 2: CUT ALCOHOL

Today, you will start cutting alcohol from your diet and won’t consume any for the rest

of the 21-day plan.

Make sure to get 2–3 liters of water intake and also complete your 15 minutes

stretches in the morning and evening.

Today’s water intake is: _______

DAY 3: MORE VEGETABLES

Pick 2 or 3 of the following vegetables you would like to include in your meal today:




84

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato

Once you’ve picked your vegetable(s), make sure to have at least two servings of it in

your day.

Make sure to get 2–3 liters of water intake and also complete your 15 minutes

stretches in the morning and evening. And don’t cheat, no alcohol for the next three

weeks.


DAY 4: MORE FRUITS

Pick 1 or 2 of the following fruits you would like to include in your meal or snack today:

❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo




85

Once you’ve picked your vegetable(s), make sure to have at least one serving of each

in your day.


❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato

Once you’ve picked your vegetable(s), make sure to have at least two servings of it in

your day.

Make sure to get 2–3 liters of water intake and complete your 15 minutes stretches in

the morning and evening.


DAY 5 TO DAY 7: STOCK UP

For the next three days, you will be doing exactly like yesterday. The only exception is

that you will add one more vegetable and one more fruit to your day.





86

❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo

Once you’ve picked your vegetable(s), make sure to have at least two servings of each

in your day. Pick 3 or 4 of the following vegetables you would like to include in your

meal today:

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato

Once you’ve picked your vegetable(s), make sure to have at least three servings of it in

your day.




WEEK 2: CALMING THE MIND

Last week was more about working on your physical body. This week, we will bring

more focus on healing the mind and reduce the stress in your life. Although we will

continue building on the foundation, we set last week, which means to eat our

vegetables and fruits, stretching twice a day and drinking plenty of water.




87

DAY 8: GET SOME FRESH AIR

They say that nature is healing; it is a place where you can find peace and relaxation.

Today, we aim to do approximately 30 minutes of outdoor activity. It could be walking,

running, gardening, or even hiking. Pick something you will enjoy.

Besides, continue eating 2–3 fruit and 3–4 vegetables from the list below.


❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo


in your day.


❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato




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your day.




DAY 9: UNPLUG

Our devices can be so detrimental to our state of mind and tend to pull the energy out

of us. Today, let’s do a social media detox. You will leave your phone and smartwatch

behind for 1 hour and get some fresh air. Chose to play mini-golf, cycle, or walk. Pick

something that will occupy your mind for an hour. The more the activity is enjoyable for

you, the less likely are you going to realize that you don’t have your phone.

Also, continue eating 2–3 fruit and 3–4 vegetables from the list below.


❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo




89


in your day.


❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato


your day.




DAY 10: BEDTIME ROUTINE

Today is the day that we change your bedtime routine to bring adequate sleep for the

rest of the 21-day plan. You will set a bedtime routine that doesn’t include screen time.

Thirty minutes to an hour before bed, you will turn off all devices and start a new

bedtime routine.




90

During that time, you can:

• Prepare your immune booster lunch for work tomorrow;

• Read (not on electronics);

• Take a bath with essential oils;

• Write in a journal;

• Make tea and drink it in silence;

• Meditate;

• Do your stretches;

• Or any other activity that doesn’t require you to be in front of a screen and can

help you relax.

Maintain that bedtime routine of no screen time 30 minutes to an hour before bed for

the rest of the 21 days.

Continue eating 2–3 fruit and 3–4 vegetables from the list below.

❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato




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DAY 11: PRACTICE MINDFULNESS

Today, you are going to explore the world of mindfulness. Try mindfulness breathing by

taking three deep breaths.

• Breathing in through the nose

• Breathing out through the mouth

• Repeat two more times

Redo this mindfulness breathing a few times during your day to make it a total of 5

mindfulness breathing activities.

Maintain the bedtime routine of no screen time 30 minutes to an hour before bed for



❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Strawberries

❑ Raspberries

❑ Lemon




92

❑ Orange

❑ Mandarin

❑ Grapefruit

❑ Pomelo

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato




DAY 12: MINDFULNESS EATING

Today, you will eat without your device and will bring your awareness to your eating.

Every bite you take, place the utensils down on the table and appreciate the taste of

the food. It won’t be easy at first, especially if you are hungry, but with practice, it

becomes a habit.




93

How did you experience this activity?

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________




❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato






94


DAY 13 & DAY 14: MINDFULNESS WALKING

Today and tomorrow, you will pay attention to every step you take, slow down your

pace, and feel your feet touching the ground. Observe how it feels to walk and also

really focus on placing your heel, foot, and toes down on the ground for every step.

How does it feel to slow down the pace of your walk?

____________________________________________________________

_____________________________________________________________________

___________________________________________________

____________________________________________________________

_____________________________________________________________________

___________________________________________________






95


❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo

❑ Spinach

❑ Carrots

❑ Broccoli

❑ Garlic

❑ Sweet Potato




WEEK 3: INTEGRATING MEALS

For the last week of your 21-day plan, we will start implementing meals that will be

beneficial to your body. You can find the recipes in the next chapter (chapter 10).




96

Day 15 - DAY 21: MEAL PREPARATION

Each day this week, you will make 1–2 recipes from chapter 10. It can be a snack,

breakfast, lunch, or dinner recipe. You can even do more if you would like to!

Add an activity that will help you release your stress; it could be mindfulness breathing

or mindfulness walking during your grocery shopping as long as the exercise allows

you to stay in the present moment for a minimum of 5 minutes.




❑ Watermelon

❑ Pomegranates

❑ Blueberries

❑ Orange

❑ Mandarin

❑ Strawberries

❑ Raspberries

❑ Lemon

❑ Grapefruit

❑ Pomelo

❑ Spinach ❑ Garlic




97

❑ Carrots

❑ Broccoli

❑ Sweet Potato




DAY 22: SUCCESS

YOU DID IT!

YOU’VE COMPLETED THE 21-DAY PLAN!

What have you learned during this journey? How do you feel?

____________________________________________________________

_____________________________________________________________________

___________________________________________________

_____________________________________________________________________

___________________________________________________




98

How can you implement what you’ve learned in your daily life? How can you maintain

all the great progress you’ve accomplished so far?

____________________________________________________________

_____________________________________________________________________

___________________________________________________

_____________________________________________________________________

___________________________________________________




99




100

CHAPTER 10: RECIPES TO BOOST YOUR

IMMUNE SYSTEM

Breakfast

Blueberry smoothie

2 servings

Ingredients

• ½ cup of plain kefir (or replace with yogurt)

• ½ cup of plain yogurt

• 1 cup of blueberries

• ½ cup of other berries (blackberries, strawberries, raspberries, etc.)

• 1 tablespoon of sunflower seeds

• 1 Brazil nut, slice (optional)

• 4–6ice cubes

Instructions




101

Breakfast recipes can be as simple as eating a fruit salad, fruit juices, or fruit

smoothies. Here are a few other ideas.

Place all the ingredients in the blend in the order listed except for the ice cubes.

Pulse a few times, then add one ice cube at a time, pulsing 4–6 times in

between. Blend until smooth and serve.

Berry Parfait

1 serving

Ingredients

• ½ cup of plain yogurt

• 1 teaspoon of honey

• ½ teaspoon of ground cinnamon

• ½ cup of blueberries

• ½ cup of blackberries

• 1 tablespoon of sunflower seeds

Instructions

In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top.

Add the berries and seeds. Enjoy!




102

Lunch

Sunflower Seed Salad

2 servings

Ingredients

Salad

• 1 cup of broccoli, cut

• ½ cup of sunflower seeds

• 2 carrots, julienne

• 1 red Bell pepper, diced

• 1 cucumber, diced

• 6 cups of spinach

Dressing

• 2/3 cup of olive oil

• Juice of 1 lemon

• 1 garlic clove, minced

• 1 teaspoon of Dijon mustard

• 1 tablespoon of honey

Instruction

Salad: Toss all the ingredients in a large bowl. And serve with dressing.

Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for

about 1 minute. Serve on the salad.




103

Lentil Stew

This delicious lentil recipe is going to get you back on your feet in no time if you

are feeling a bit sick. It’s also a good recipe to help reduce inflammation in your

body.

4 servings

Ingredients:

• 1 tbsp of coconut oil

• 1 onion, diced

• 3 garlic cloves, minced

• ½ cup of celery, diced

• 2 carrots, diced

• 1 tablespoon of ginger, minced

• 1 teaspoon of turmeric

• 1 teaspoon of curry powder

• ½ teaspoon of cumin powder (or seeds)

• 2 ½ cups of vegetable stock

• 1 cup of green lentils

• Salt and pepper to taste (optional)

Instructions

In a large pot or Dutch oven, sauté onions, garlic, celery, carrots, and ginger in

the coconut oil over medium heat for 4 minutes (or until onions are soft). Then

add the turmeric, curry, and cumin. Stir constantly and sauté for 2 minutes. Add




104

the vegetable stock and lentils. Bring to a boil. Reduce heat, cover, and simmer

for 45 minutes (or until lentils are soft). Add the salt and pepper to taste at the

end (optional).

Salmon Kabob

This delicious recipe is perfect to practice mindfulness eating.

4 servings

Ingredients

• ¼ cup of olive oil

• Juice of 1 lime

• Zest of 1 lime

• 2 garlic cloves, minced

• 2 tablespoons of fresh parsley

• 2 tablespoons of fresh oregano

• A pinch of salt

• ¾ lbs salmon, cut in 11/2 in cubes

• 8 skewers (if wood, soak in water for a minimum of 30 seconds before use)




105

Dinner

Instructions

Preheat the oven to 375 F. In a large bowl, mix all the ingredients except the

salmon. Then add the salmon and marinate in the refrigerator for 10 minutes.

Once completed, place the salmon on the skewers and place the salmon

skewers on a broiler pan. Bake for 10 minutes, turn the skewers halfway, and

bake for another 10 minutes. Serve with your favorite vegetables like steamed

broccoli or sweet potatoes and rice.

Lemon Baked Chicken

A simple recipe for a busy day!

4 servings

Ingredients

• Juice of 2 lemons

• 2 tablespoons of olive oil

• 2 tablespoons of pepper (or lemon pepper)

• ½ teaspoon of turmeric

• ½ teaspoon of salt

• 6–8 chicken thighs, boneless and skinless




106

Instructions

Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken.

Then dip the chicken in the marinade and place on a lightly oiled baking sheet.

Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the

chicken is fully cooked. Serve with your favorite vegetable and rice.




107

Snacks

Snacks can be as easy as fruit, nuts, or vegetables. Also, you can try some of our

favorite snack recipes below.

Trail Mix

4 servings

Ingredients

• 2–4Brazil nuts

• 1 cup of almonds

• 1 cup of sunflower seeds

• ½ cup of dried dates (no sugar added)

• ½ cup of raisins

• ½ cup of dried berries (blueberries, goji, or strawberries)

Instruction

Mix and divide in 4 servings.




108

Curried Chickpeas

Chickpeas are an excellent source of zinc. A cup can give you 25% of your

daily intake recommendation.

4 servings

Ingredients

• 1 can (15 oz) chickpeas, rinsed and drained

• 1 tablespoon of olive oil

• 2 teaspoons of curry

• 1 teaspoon of cumin

• 1 teaspoon of turmeric

• 1 teaspoon of salt

Instructions

Preheat the oven at 400 F. Once the chickpeas are rinsed, pat them dry

with a paper towel. In a medium bowl, mix the oil with all the spices. Add

the chickpeas and stir until well coated. Place the chickpeas on a baking

sheet and bake for 40 minutes (watch once they turn golden, they are

ready). Serve immediately for maximum crispiness!




109




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CONCLUSION

Anyone can work at building their immune system and increase their chances of

staying healthy during a flu season or when confronted with bacteria.

As you have learned from this guide, we stand more chances of fighting illness by

eating certain foods, maintain a healthy body with exercise, and reduce the stress in

our life.

You also have the opportunity to improve your sleep, which will help the body fight

infection.

As you have probably noticed during your 21-day plan, you end up having more energy

to do the things you love. Keeping your body healthy has many perks!

If you can, try to maintain this lifestyle throughout the year, as it will help you build a

resilient immune system that can withstand antigens. Not only do you stand more

chances of staying healthy, but it also helps you recover faster if you do find yourself ill.




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CONNECT WITH ME

Myriam Toulelle

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email :[email protected]

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RECOMMENDATIONS

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NATURAL HEALTH SUPPLEMENTS ………... … Click HERE

BALANCE HEALTH PROTOCOL ………………… Click HERE

MEDICINAL GRADE PURE ESSENTIAL OILS…. Click HERE


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http://www.smartmetamorphosis.simplybook.it/

https://goodhealthnaturally.com/?ghid=3301





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BONUS :

Get a FREE aura reading

Are you curious to know what your aura looks like right now .?Get a short free Aura Reading ; Auras resonate in different colors, often connected to the colors emitted by the Chakras. But where the colors of the Chakras are constant, the colors of our auras can change depending on what’s going on for us at the time.

Aura readings can:

• Identify blockages, distortions or holes in your energy field

• Identify physical and mental illness

• Tell you what type of healing you need

• Tell you about your spiritual journey

• Tell you more about yourself




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A 7-DAY CLEAN-EATING PROGRAM DESIGNED BY A HOLISTIC HEALTH

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PERFECT HEALTH, STRENGHTEN YOUR BODY

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