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Immune System Boosting Foods – Bariatric Edition

Immune System Boosting Foods – Bariatric Edition
We are going through a rough time right now. So many things are out of our control. I want to focus on something we can control. I am experiencing increased anxiety, restless nights, poor food choices. The blog I write today, I write for myself and also for all of you reading it. We are all in this together. We need to take care of ourselves as we don’t know how long we will be in this situation.
Enter …. The Immune System …
Our immune system is a complicated system of cells and organs. It’s not a major muscle group that we can feed food and nutrients to and then watch it grow strong. To improve our immune system, we need to be eating a healthy, balanced diet and consuming all the nutrients we require to stay healthy.
We can seriously reduce our risk of getting sick if we stick to eating a diet that nourishes our immune system. There are no “magic foods” but there ARE foods that are high in nutrients that we require to stay healthy. Search for foods that are full of vitamins, minerals, and antioxidants. We want to eat foods that contain vitamin C, vitamin D, selenium, zinc, and probiotics. These nutrients behave differently and they help increase the activity of white blood cells, decreasing inflammation.
The foods which I include in my “immune system boosting” plan:
  • Homemade Bone Broth
  • Kefir
  • Sweet potatoes
  • Green Tea
  • Ginger
  • Garlic
  • Olive Oil
  • Avocado Oil
  • Greek Yogurt
  • Nuts and Seeds
  • Chickpeas
  • Ground Flaxseed
  • Avocado
  • Eggs
  • Salmon
  • Tuna
  • Berries
  • Broccoli
  • Red/ Orange Peppers
  • Cauliflower
  • Mushrooms
  • Spinach


Here is a sample week (Monday to Friday) of immune-boosting foods and menus.
2 scrambled eggs with sautéed mushrooms and spinach
Cauliflower rice with salmon and a slice of avocado
Grilled chicken with broccoli and a side salad
Greek Yogurt topped with nuts, seeds, and blueberries
Cauliflower rice topped with chickpeas, kale and cherry tomatoes, topped with olive oil/ lemon juice
Pan-fried salmon with Asian Veggies, ginger, garlic, and chili peppers. Top with Kimchi
Low Carb toast with a boiled egg and a teaspoon of peanut butter
Chunky mixed veggie soup made with bone broth. Top with shredded chicken.
Left-over soup and a 1/4 sweet potato
Chia overnight pudding topped with unsweetened coconut
Lentil and veggie soup, top with seeds, and lemon juice
Omelet with sautéed veggies
Greek Yogurt with crushed nuts and seeds, top with papaya
Small steak and green beans
Leftover Steak salad topped with olive oil and squeeze of lemon
I want you to think of “food as medicine”. You need to feed your body the right foods to stay healthy and strong. Keep your immune system on track. Stay away from processed and refined foods and sugars. Eat your way around the “outside of the supermarket”. Don’t be tempted to buy the pre-made stuff.
We are in this together and we will come out of this together – healthy. We need a healthy body to support a healthy mind.
Hugs xo

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

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