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| NOTE: You can follow these quick fix plans alternately throughout the week. |
| MEAL |
QUICK FIX 1 |
QUICK FIX 2 |
QUICK FIX 3 |
| Breakfast |
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| ImmuniFruits |
A bowl of mixed fresh fruits. |
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| ImmuQuick |
| Add fresh berries to yoghurt. |
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| ImmuQuick |
| Have a bowl of cereal, add fresh fruits. |
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| SnSnack 1a |
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| ImmuniVeg |
| Add croutons for additional taste and a bowl of soup if preferred. |
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| ImmuniFruits |
| Preferred choice of fruits. |
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| Lunch |
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| ImmuniBoost & ImmuniJuice |
| Grilled skinless chicken with boiled asparagus or broccoli. Add a bowl of soup if preferred. |
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| ImmuniBoost |
| Smoked salmon with veggies as side dish. |
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| ImmuniVeg & ImmuniJuice |
| Opt for low fat organic dressings. Add a bowl of pasta salad if preferred. |
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| Snack 2 |
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| Dinner |
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| ImmuniBoost& ImmuniShake |
| Croissant tuna sandwich with lettuce and tomato. Opt for low fat organic dressings. |
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| ImmuniVeg & ImmuniJuice |
| Opt for low fat organic dressings. |
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| ImmuniBoost |
| Sauteéd skinless turkey with boiled potatoes and vegetables as side dish. |
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| NUTRIENTS |
BENEFITS |
| Omega 3 Fatty Acids |
They aid in stimulating the immune system and fight inflammation. |
| Selenium |
It is an antioxidant that protects the body from free radical damage. It helps activate prostaglandins that are important in regulating blood pressure and dealing with inflammation. It is also vital in the production of glutathione peroxidase, an enzyme that helps detoxify the body and boosts the immune system. |
| Vitamin A |
It helps prevent germs, viruses and bacteria from entering your body to wreak havoc on your immune system. |
| Vitamin B-Complex |
They help supply more energy to the body as well as boost the immune system. Vitamin B6, in particular, has been proven to increase white blood cells with an oral dosage of 2.1 milligrams per day. |
| Vitamin C |
It is essential for a strong immune system as it is required for building new white blood cells. It makes the protein inside the body responsible for killing viruses and germs. |
| Vitamin D |
It is a pro-hormone vitamin proven to directly influence over 200 genes to respond to natural threats to your health. |
| Vitamin E |
It produces another protein, interleukin-2, that fights and kills bacteria and viruses in the body. |
| Zinc |
It helps lower cold and flu symptoms if ingested within 24 hours of the first observation. It has a role to play in immune function along with the protein synthesis. |
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| FOOD |
NUTRIENTS |
DAILY INTAKE |
SIMPLE RITUALS |
| Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots) |
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4-5 servings |
| ImmuniVeg |
| Mix a variety of vegetables, add organic salad dressing for lunch or dinner. |
| Boil asparagus or broccoli for snacking in between meals. |
| Have sliced cucumbers/zucchinis on the go instead of chocolate bars. |
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| Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango) |
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4-5 servings |
ImmuniShake/ImmuniJuice/ImmuniFruits |
| Blend fresh fruits as a smoothie/juice or eat on its own. |
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| Meat (Chicken, Turkey) |
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Max 2 servings |
| ImmuniBoost |
| Sauteéd/Grilled/Smoked/Light-fried (olive oil) |
| Top with fresh fruits AND/OR |
| Add organic spices (low in sodium) |
| Have grains and/or beans as additional dish to meals. |
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| Fish (Salmon, Tuna, Mackeral) |
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| Omega 3 Fatty Acids |
| Selenium |
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Max 2 servings |
| Grains |
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220 g |
| Beans (legumes) |
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400 mcg |
| Nuts (Flax Seeds, Almonds, Walnut, Pumpkin Seeds) |
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| Vitamin B |
| Omega 3 Fatty Acids |
|
900 mcg |
| ImmuniMix |
Combine a variety of nuts for healthier snacking or on the go. Use as toppings on entrees. |
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| Yoghurt |
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200 g |
| ImmuQuick |
Have milk or yoghurt for breakfast. |
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| Milk |
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3 glasses |
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| SUBSTANCES THAT ADVERSELY AFFECT IMMUNITY |
HARMFUL FOOD |
ADVERSE EFFECTS |
| Aspartame |
| Beverages (sugary, soft drinks, soda pops, non fresh juices) |
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| Sugar decreases immune function just ten minutes after drinking it. It can also damage the intestinal tract, which makes it more vulnerable for germs to enter. It also harms neutral cells within the body, making more room for infectious ones. |
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| Caffeine |
| Beverages (sugary, soft drinks, soda pops, non fresh juices) |
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| Excessive intake of caffeine may disrupt sleep. This lowers immune function. |
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| Ethanol |
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| It depresses the nervous system and inhibits the bone marrow's ability to regenerate blood cells. It is also toxic to the liver, depletes B-Vitamins, and causes dehydration. The body needs vitamins and minerals to detoxify alcohol from the body. It is a poison to every system of our body. |
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| Olestra |
| Goods (potato chips, biscuits, cookies) |
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| It is believed to be a substitute for unhealthy fat found in fried food. But recent studies found that it is equally lethal as these unhealthy fats. It depletes various vitamins in the body like carotenoids which keep the immune system healthy. |
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| Sodium Nitrate |
| Processed Foods (hot dogs, luncheon meats, bacon) |
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| It lowers intelligence quotient, damages memory, and reduces the immune function system. |
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| Trans Fat |
| Foods (refined sugar, white bread, pasta, cookies, crackers, potato chips, candies) |
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| They are high in glycemic index. They can rapidly spike blood sugar levels and in turn, lowering your immune system. |
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