The 2 EASIEST First Steps to Building a Better Immune System!

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Swiss Chard is one of the healthiest veggies around!

In an unprecedented time of self-quarantine, “social distancing”, mandatory mask wearing and talk of injections in order to stop the spread of a virus, we must consider what is the best way to avoid becoming sick and protecting others from becoming sick. 

I think that the best way to avoid getting sick is to have a healthy body and a healthy, optimally functioning immune system.   With this post, I am beginning a series which will outline easy tips to help you build your immune system, which is critical in these trying times.  A healthy immune system can provide an inhospitable environment to pathogens attempting to enter the body, hopefully rendering dangerous viruses and bacteria “dead on arrival”!

My tip for building a healthy immune system is a simple one: 

FIRST Avoid all refined sugars Sugar breaks down the immune system in a matter of hours, damages liver and kidneys, causes mood swings, raises blood sugar levels, accelerates aging and loss of collagen, feeds cancer and hormone issues and can be overall detrimental to the body. We need to avoid this as much as possible.

SECOND, avoid eating processed foods. Processed foods contain unnatural ingredients, preservatives, chemicals and toxins. The body is unable to break down these fake ingredients properly which can cause strain on the liver, kidneys, lymphatic system etc. This makes it more difficult for the immune system to properly function.

So regarding particular items, I’m talking mainly about:

White sugars, products made with high fructose corn syrup, refined white flours, most pre-packaged foods,  and of course just about all commercial fast foods and most of all Soda, Diet Sodas and Sugary/Artificially Sweetened Beverages

Why is the soda out of stock when we are trying to stay healthy?

So does that mean we should never eat sweets again or have a few chips and a tasty burger every once in a while?  No not necessarily. I think it’s ok to have a treat every once in a while,

BUT SERIOUSLY, ONLY EVERY ONCE IN A WHILE,

especially in a time when we are really trying to avoid getting sick.  This is such simple idea, yet for many of us, can be a difficult one. Don’t get me wrong, I’m not judging either, because I’m one of those who really likes sweets!

Even the local newscasters joke about how much junk food they are eating in quarantine, just minutes after giving their alarming reports about the day’s presumed Covid 19 death counts. Drives me crazy!

So let’s figure out some easy ways to replace those bad bad sugars and processed foods with some healthier alternatives: You can start transitioning towards healthier treats made with healthy sweeteners, more fresh foods and some homemade fun foods! For sweeteners, try raw honey, real stevia (not the tru stuff), coconut sugar, whole rapadura sugar.

Try more

Fresh fruit,

Veggies with hummus,

Sourdough crackers,

Healthy nuts and seeds

More fruit,

And more veggies lol! 

Lots of healthy refreshing beverages and teas

And for the every once in a while sweet treat, how about:

Some dark chocolate,

Coconut flour chocolate chip cookies,  

Almond flour peanut butter cookies made with coconut sugar

Sourdough discard brownies,  

Organic kale chips

What have you been doing these days to replace sugar and processed foods?

How to Make Immune Building Elderberry Syrup!

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Homemade Elderberry Syrup
In front of elderberry bush at Hassayampa River Preserve in Arizona April 2020

Please note: this post contains affiliate links, if you purchase a product from my link I may receive a small commission, however it will have no effect on the price of the product. Thank for your support!

The elderberry has become very popular in the past couple of years, but elderberry tinctures and syrup are time tested natural immune boosters that have been in use for centuries or more.  Elderberries (official name Sambucus Nigra) are harvested in many different parts of the world. 

Elderberry as an antiviral?

Ripe elderberries!
Elderberries before ripened at Hassayampa River, Arizona

According to the World Health Organization More than people across the world suffer from influenza and as many as 250,000-600,000 deaths are reported annually.

The CDC reports (accessed April 9, 2020) that from October 1, 2019 to March 28, 2020 there have been 24,000 to 63,000 influenza deaths.

While no supplement or herb is shown proven to cure or prevent disease, it is interesting to know that several studies have proven that elderberry is active against influenza.  The study cited below states that:

“Elderberry compounds have been found to be highly effective against influenza and as an immune booster.  In this particular study it was shown that …that the common elderberry has a potent direct antiviral effect against the flu virus,” said Dr Golnoosh Torabian. “It inhibits the early stages of an infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells…” https://www.sciencedaily.com/releases/2019/04/190423133644.htm?fbclid=IwAR3o7y3DHek7qNPZLwHvhw_HBsb1gH-gWUkIJY7sJ55Gbj_9ZniCzDhvXAg

PLEASE NOTE: There is currently no research available to confirm that elderberry is active against the COVID 19 virus. Please consult with your medical professional with questions regarding Coronavirus.

Elderberries have many nutritional benefits:

  • High in vitamin C: 
  • High in dietary fiber: 
  • A good source of phenolic acids: 
  • A good source of flavonols: 
  • Rich in anthocyanins: 

You never want to eat raw/fresh elderberries because they may cause nausea and vomiting.  Eating them boiled and prepared into a syrup or in a tincture/extract is the best way to get health benefits.

My daughter and I prepared this elderberry syrup,  adapted from Katie Wells’ recipe https://wellnessmama.com/1888/elderberry-syrup/

Ingredients

Instructions

  • Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves. I prefer to use whole cloves and mash them with a mortar and pestle to bring out the essential oils.
  • Bring to a boil and then cover and reduce to a simmer for about 45 minutes to 1 hour until the liquid has reduced by almost half.
  • Remove from heat and let cool until it is cool enough to be handled.
  • Mash the berries carefully using a spoon or other flat utensil, I use my bean masher.
  • Pour through a strainer into a glass jar or bowl.
  • Discard (and compost if you can) the elderberries and let the liquid cool to lukewarm.
  • When it is no longer hot, add the honey and stir well.
  • When the honey is well mixed into the elderberry mixture, pour the syrup into a  mason jar or 16 ounce glass bottle of some kind.
  • Store in the refrigerator up to seven days, adults may take one tablespoon per day, children over 2 years 1/2- 1 tsp. Many have taken normal dose up to four times in the case of flu.
Fresh Organic Ginger
Mixing the spices!
Clove, one of my favorite spices!

Enjoy your elderberry syrup! It has a smooth, sweet taste and is easy to take daily for up to twelve weeks. We take a couple of days off from the dosage a couple of days a week to let the body rest. The kids have gotten into a good routine and it’s not a chore to have them take their syrup!

If you prefer to buy rather than make the syrup, try this elderberry extract https://amzn.to/3cqDM3K.

Let me know if you made some or bought some….