Mother Fitness Revolution

Rethink Fitness and Food

Without these super hero foods, my immune system slumps.

I must confess that I’m not very well behaved on vacation. But not in the way you think. I don’t enjoy eating out. In fact, I avoid it as much as possible.

So when I travel my eating habits are off in that I probably don’t eat enough. I also have never stepped foot in a hotel gym. We usually do trips that require a ton of walking, and I figure since I training every week of the year without fail, taking the time off on vacation is a good rest period.

Except sometimes I come home sick. And that’s exactly what happened when we traveled to Boston last week. I knew I was coming down with something Monday, but our flight was canceled, leaving me in a hotel room for two more days.

So two more days of not eating well and not exercising. But the time I arrived home I was toast. My whole head clogged up and I had zero energy.

I’m slowly bouncing back and I can thank a few dietary staples for my recovery. Each week without fail you will find huge bulbs of garlic, crisp onions, bushels of spinach and kale, bags of lemons and limes, boxes of green tea, tubs of coconut oil, and cartons of eggs in my kitchen. I never go a day without them … except when I travel and now I’m paying for it.

These foods help keep your immune system fired up to ward of those creepy winter cold and flu viruses and other yucky bugs that loom around every corner.

Eggs: I never grow tired of eggs. Not only are they a cheap source of protein, but also egg yolks contain zinc and selenium—two important minerals for your immune health.  Everyday I scramble up an 3-4 egg omelet loaded with veggies including spinach, mushroom, onion, garlic, tomato, and whatever else I can find.

Garlic/ onions: These potent plants, along with leeks, shallots, and scallions, contain flavonoid antioxidants like quercetin, anthocyanins, and allicin, which fight infection and bacteria. When onions are cooked over a low temp to make soups, they do not lose their quercetin benefits. This is great news!   For an extra immune boost, mince a whole garlic clove and down it with a glass of water like a supplement.

Coconut oil: I can’t say enough good things about coconut oil. The antimicrobial lipids, lauric acid, capric and caprylic acids contain antibacterial, antifungal, and antiviral properties that help ward off infection. If you do happen to get sick, make sure to add coconut oil to your treatment plan. It also works great to resolve thrush issues that may arise when on an antibiotic cycle. In fact, taking two teaspoons a day with an antibiotic cycle may reduce your risk of developing a gut flora imbalance. I take 2 teaspoons of coconut oil a day like a supplement.

Spinach/ kale: Spinach contains folate, which helps your body produce cells and repair DNA. In addition, it’s loaded with more than a dozen different phytonutrients that function as anti-inflammatory and anti-cancer agents. Kale is another super power food that contains a spectacular amount of vitamin K, which helps regular the body’s inflammatory process. Spinach and/or kale goes with every meal possible in my house.

Probiotics: All good health begins in your gut, and probiotics are one of your best allies when it comes to immune health. Around 60% of your immune cells are located in your digestive tract, so it makes sense to keep your gut in check—and priobiotics will help to do just that. I take one priobiotic twice a day for maintenance.

Green tea: Again, green tea wows us with its high antioxidant profile. What may be most impressive is that green tea is the best food source for catechins, which appear in test tubes to be more potent than vitamins C and E in halting oxidative damage to cells. I sip green tea at lunch and before bed.

Lemons/limes: Not only do lemons and limes contain a high amount of vitamin C, but they also show to have antibiotic properties. In a West African study, the inclusion of limejuice during daily meals determined protection against contracting cholera during an outbreak. I keep slices of lemons and limes in my water cup for a flavor boost.

The more whole foods you add to your diet, the better protected your immune health. These are just 7 staples that I keep in my diet everyday to strengthen my immunity. Traveling to Boston made me realize how important they’ve been to my overall health.



What are some of your dietary staples that you eat every day to keep your immune system healthy?


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14 Responses so far.

  1. tempest sharp says:

    great article, and coudln’t come at a better time, as i believe i’m starting to get sickly. Anyway my question is about the coconut oil, does it matter if it’s refined or unrefined as far as a great immunity buster?

  2. SoCalBonnie says:

    Your essentials looks a lot like mine. But I also take fermented cod liver oil every day.

    I love daily garlic and onions, but must make sure my hubby eats them, too. (Otherwise the garlic and onions I eat turn into, like, the best Anti-Hubby potion EVER.)

  3. Kellie Davis says:

    Tempest, you want to get extra virgin unrefined coconut oil.

  4. Kellie Davis says:

    That’s another good one! Yes, indeed you must share the love of garlic and onions otherwise it doesn’t work out. Ha!

  5. Heather says:

    Thanks for sharing! I have been eating egg whites lately and think I should add the yolks back in, nutritionally so much more beneficial!

  6. Melly Testa says:

    I eat almost all of these foods, and I have coconut oil in the fridge, but eating it straight? I have to admit, I am hesitant. On the other hand, I do put mothered vinegar in my water, so I don’t know that this is all that different. I think my body is fighting something right now.

  7. Ross says:

    Does coconut water/milk contain the same properties are oil?

  8. Naomi(onefitfoodie) says:

    all delicious foods and love the nutritional benefits of course! I am just putting up a post now on some of my recent favorite foods (not all immune boosting :) ) but all delicious!! Salmon is one of my favorites right now!

  9. Kellie Davis says:

    Yes, don’t throw out those yolks. They are so good for you!

  10. Kellie Davis says:

    It’s actually pretty good. My daughter loves it. It’s not like downing olive oil. It’s pleasant. I love ACV spritzers! It’s so yummy.

  11. Kellie Davis says:
  12. Kellie Davis says:

    I love salmon! I wish I were better at cooking fish. I must learn! I’ve seen on cooking shows that they seer the fish and then put it in the oven. May have to try this.

  13. Tyler says:

    Funny, as I’m reading this post, I’m downing a spinach/kale/cucumber/apple shake during my lunch break. I noticed that my bag of spinach expires tomorrow, so I probably threw 6 or so handfuls in the blends with a handful of kale, half a cucumber and a small apple. I poured it into a shaker cup to the brim and I literally am chewing every mouthful. Looks disgusting and doesn’t taste bad at all–easy way to pack it in!

    When I make eggs I usually include spinach, onions, garlic, tomatoes and whatever veggies I have, and I cook the eggs in coconut oil. Great post, its the small things that kick ass.

  14. Kellie Davis says:

    That sounds yummy. I love all of those things in shakes. Your omelet sounds perfect, too!


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