Nourish Your Way Back to Health

Jan 22, 2024

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The unmistakable sniffles, the scratchy throat, the overall sense of “ugh” — we’ve all been there. When illness strikes, the road to recovery often involves not just rest but also mindful choices about what we eat. Whether you’re battling a cold, stomach bug, or another common ailment, here’s a comprehensive guide to navigating your way through a gluten-free, dairy-free, and sugar-free recovery diet when you’re sick.

What to Eat When You’re Sick

01. Hearty Soups & Broths

Warm, nourishing soups and broths are a go-to for comforting sick days. Packed with vitamins, minerals, and hydration, they provide essential nutrients without overloading your system.

02. Anti-inflammatory Food

Opt for foods with anti-inflammatory properties to help ease discomfort. Include turmeric, ginger, garlic, and green leafy vegetables in your meals. These ingredients can assist in reducing inflammation and supporting the immune system.

03. Lean Proteins

Build your strength with lean protein sources such as grilled chicken, fish, beef, or legumes. Protein is essential for repairing tissues and maintaining energy levels.

04. Hydrating Fruits

Choose hydrating fruits like watermelon, cucumber, and citrus fruits. They not only contribute to fluid intake but also provide vitamins to boost your immune system.

05. Easy-to-Digest Grains

If you’re incorporating grains, opt for gluten-free options like quinoa, rice, or oats. These are easier on the digestive system and can provide a good source of energy.

Foods to Avoid

01. Dairy & Sugary Treats

Dairy can increase mucus production, potentially worsening congestion. Steer clear of sugary treats as they can suppress the immune system. Opt for natural sweeteners like honey or maple syrup in moderation.

02. Processed Foods

Avoid processed foods that are often laden with additives and preservatives. Opt for whole, nutrient-dense foods to support your recovery.

03. Caffeine and Alcohol

Both caffeine and alcohol can contribute to dehydration, which is the last thing you need when you’re feeling under the weather. Stick to herbal teas, water, and other non-caffeinated, non-alcoholic beverages.

Tips & Tricks for Rest & Recovery

Take Your Supplements

Bust out that Echinacea, Andrographis, Calcium Lactate, Zypan, Broncafect, Resco, Pulmaco, Chlorophyll Complex, Immuplex, Congaplex… All the things!

Stay Hydrated

Drink plenty of fluids, including water, herbal teas, and clear broths, to stay hydrated and help flush out toxins.

Prioritize Rest

Listen to your body and get ample rest. Sleep is a powerful tool for recovery, allowing your immune system to work more efficiently.

Gentle Movement

Incorporate gentle movement like short walks or stretching to promote circulation and reduce stiffness. Avoid strenuous exercise until you’re fully recovered.

Mindful Practices

Engage in mindfulness practices such as meditation or deep breathing to manage stress and support overall well-being.

Remember, everyone’s body reacts differently to illness, so paying attention to what works best for you is essential. When in doubt, contact me for your personalized muscle-tested advice. I can drop ship Echinacea Premium and Andrographis, or whatever your body needs to heal quickly! Wishing you a swift and nourishing recovery!

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Dawna Weiss, CN, PMP

Founded by clinical nutritionist, body-talk practitioner, and herbalist, Dawna Rider-Weiss, Inspired Living aligns your mind, body, and soul by delivering a scientific, clinical approach to food and herbs with an ancient but modern process for applying spiritual practices in everyday life. Schedule a session with Dawna by texting (916) 761-8431.

about the author

Medical Disclaimer: What I’ve shared with you here is not intended to be a substitute for a medical diagnosis or treatment of any medical condition. Always seek the advice of your physician with any questions you may have regarding your own medical conditions.

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