1. Remind yourself of the commitment you have made to work on the needed lifestyle changes that will boost your immunity. Keep persevering, and look at your progress to motivate you!
2. Implement a daily contrast shower. Just finishing your hot shower with 30 to 60 seconds of cold, will give you already a good immunity boost. If you want some more, you can do 3 minutes of really hot, alternated with 30 to 60 seconds of cold, and do 3 to 6 changes.
You can consider also a dry sauna or steam sauna. We have available for you a portable steam sauna to use at home.
3. Learn about possible treatments to use if you get any symptoms of a cold. Good options are:
- A hot full body bath
- A contrast shower with 3 full changes of hot and cold
- A hot foot bath
- A Steam sauna
Key to success is that you do one of those treatments at the first symptom of a cold or flu.
My friends at the LIGHT training institute have assembled an excellent hydrotherapy training course. It will train you in the proper application of 12 different hydrotherapy procedures, together with its indications and contraindications. You will see in 11 videos step by step how the treatments are properly applied. They have packed into the course over 75 years of practical experience, gained at Wildwood Lifestyle Center, in the application of hydrotherapy treatment for various health concerns. Start today to learn these essential and versatile treatment modalities for yourself.
Since you have cut out some sources of animal protein from your diet, we want to find some healthy plant protein sources, which are important to keep your immune system healthy. Just make sure you get your servings of legumes each day and you are going to be fine. Here a few recipes that will help you with that.
Indian Lentil Soup
7 c water
1½ c dry lentils
1 small bay leaf
2 pinches sage
2 Tbs Olive oil
½ c diced carrots
½ c diced celery
½ c diced onion
½ tsp turmeric
2 tsp cumin
½ tsp coriander
¼ tsp fennel seed
1 ½ tsp kosher salt
2 Tbs yeast flakes
2 tsp chick’n style seasoning
Fresh cilantro (optional)
Cook lentils with bay leaf, sage & cloves until tender.
Saute onion, carrot & celery, for 2 min then add coriander, cumin, fennel seed & turmeric.
Add chicken style seasoning, nutritional yeast flakes; then add the mixture into the cook lentils.
Simmer for 10-15 min.
And here the dumplings going with it:
Vegetable Black Bean Enchiladas
These enchiladas are full of delicious colorful vegetables. Try different variations to find the combination right for you!
12 corn tortillas, or tortillas of choice
3 cups vegetables, julienned (onion, sweet bell peppers, green or yellow zucchini, mushrooms, and spinach may be used)
1 tablespoon Bragg’s Liquid Aminos or 1 teaspoon soy sauce
1⁄4 teaspoon salt
1⁄4 teaspoon garlic powder
1⁄4 teaspoon cumin
1⁄4 teaspoon basil
1 can black beans, drained
1 cup fresh or frozen corn
1⁄4 cup chopped sweet or green onion
1⁄4 teaspoon cumin
1⁄4 teaspoon salt
1 teaspoon lime juice (may also use lemon)
15-ounce can seasoned petite diced tomatoes in juice, or 2 cups salsa or pasta sauce of choice
2 cups Simple Cheese Sauce
1-2 tablespoons fresh cilantro leaves, chopped
1. Preheat a nonstick or well-seasoned cast-iron skillet to medium-hot.
2. Meanwhile, place about 1 cup water in a shallow bowl or pie plate.
3. Dip tortillas in the water, one at a time, and place on the hot skillet, 30 seconds on each side.
4. Cover cooked tortillas with a towel—if they are warm and moist, they stay pliable for rolling into enchiladas.
5. Place filling vegetables and seasonings in the nonstick skillet, and add about 2 tablespoons water. Cover and cook on medium-high for 6-7 minutes. Lift lid and stir every 2 minutes.
6. Using an oblong casserole dish (Pyrex 9″ x 13″ or similar), cover the bottom with the canned petite diced tomatoes or salsa and 3⁄4 cup of the Cheese Sauce.
7. Place a small amount of filling in each tortilla and roll up. Place on top of the tomato sauce in the casserole dish, and drizzle top with remaining Cheese Sauce.
8. Mix together the topping and arrange down the center of the rolled tortillas.
9. Bake covered for 30 minutes at 350°F until heated through. Remove cover during last five minutes.
10. Garnish with fresh cilantro if desired.
Ready in about: 1 hour
Makes 4-6 servings
Southern Smoked Black Beans
2 c dry black beans
1 c leeks minced
1/2 c onions diced
1 stalk celery minced
1/2 bell pepper diced
1/2 c carrot diced
1 bay leaf, 2 cloves, 1/2 tsp sage
2T yeast flakes
2 tsp chicken seasoning
1 tsp fresh sage
2 garlic cloves crushed
1 T fresh thyme
2 tsp fresh oregano
2 tsp smoked paprika
1 tsp cumin
1 T chipotle peppers in adobo chopped
1 tsp kosher salt
3 T olive oil
Soak beans overnight, drain & rinse.
Cover beans with water, cook in slow heat with bay leaf, cloves, & sage for 45 min-1hr until beans are tender.
Saute onion, carrots, celery, leeks, & bell peppers in olive oil until tender.
Add garlic, smoked paprika, cumin, chipotle, and rest of seasonings and cook for 1 minute.
Add the cooked beans. (Add water if needed.)
I like my beans a little soupy.
Cover and cook 20-30 min on low heat.
Pinto Bean Stew
1 lb pinto beans (dry)
2T olive oil
1 big onion
2 cloves of garlic (chopped/squeezed)
1 tin coconut milk(or ¼ creamed coconut)
½ tsp salt
1 tsp thyme
1 T bullion
Soak beans overnight. Cook high temperature to destroy phytates then cook for further 2hrs on low flame. Saute onions and garlic in olive oil. Add everything until cooked and serve with cooked millet and salad of your choice.
1 cup raw sesame seeds, soaked(overnight) or half a cup of tahini
1 1/2 cups of sprouted lentils
1 medium avocado
1 whole red pepper with seeds
1 clove garlic
Salt to taste
Blend in a little water to make a spread.