Supercharge Your Body

Introduction………………………………………………………………………………………………………7
Chapter 1: The Basics of Your Immune System …………………………………………………9
Innate Immune System …………………………………………………………………………………….9
Skin …………………………………………………………………………………………………………..9
Immune Cells ……………………………………………………………………………………………10
Adaptive Immune System ……………………………………………………………………………….11
Lymphatic System………………………………………………………………………………………….12
Chapter 2: Healthy Lifestyle and What to Avoid………………………………………………..14
Sedentary Lifestyle…………………………………………………………………………………………15
Alcohol …………………………………………………………………………………………………………16
Smoking ……………………………………………………………………………………………………….16
Stress …………………………………………………………………………………………………………..16
Food to Avoid………………………………………………………………………………………………..16
Sleep Deprivation…………………………………………………………………………………………..17
Chapter 3: Food to Heal…………………………………………………………………………………..20
Meat and Alternatives …………………………………………………………………………………….20
Vegetables ……………………………………………………………………………………………………22
Carrots …………………………………………………………………………………………………….22
Garlic……………………………………………………………………………………………………….23
Spinach ……………………………………………………………………………………………………23
Sweet Potatoes…………………………………………………………………………………………24
Fruits ……………………………………………………………………………………………………………24
Citrus Fruits………………………………………………………………………………………………24
Blueberries……………………………………………………………………………………………….25

Watermelon………………………………………………………………………………………………25
Pomegranates…………………………………………………………………………………………..25
Spices ………………………………………………………………………………………………………….26
Turmeric…………………………………………………………………………………………………..26
Mushrooms …………………………………………………………………………………………………..26
Reishi ………………………………………………………………………………………………………27
Agarikon…………………………………………………………………………………………………..27
Chapter 4: Supplements for Support………………………………………………………………..29
Selenium ………………………………………………………………………………………………………29
Vitamin E………………………………………………………………………………………………………29
Vitamin C………………………………………………………………………………………………………30
Vitamin D………………………………………………………………………………………………………30
Black Elderberry…………………………………………………………………………………………….30
Zinc ……………………………………………………………………………………………………………..30

Chapter 5: Managing Stress in Your Life ………………………………………………………….33
Adopt a Positive Attitude…………………………………………………………………………………33
Practice Mindfulness ………………………………………………………………………………………34
Chapter 6: Exercising and Detoxifying……………………………………………………………..36
Stretch for Relaxation……………………………………………………………………………………..36
Yoga for the Immune System…………………………………………………………………………..37
Detoxifying the Body ………………………………………………………………………………………37
Chapter 7: Sleep and Renewing the Body ………………………………………………………..40
Create a Routine……………………………………………………………………………………………40
Set a Comfortable Atmosphere………………………………………………………………………..41
Avoid This …………………………………………………………………………………………………….41
Talk to an Expert……………………………………………………………………………………………42

Chapter 8: Essential Oils …………………………………………………………………………………44
Eucalyptus Oil …………………………………………………………………………………………..44
Lavender Oil……………………………………………………………………………………………..45
Tea Tree Oil ……………………………………………………………………………………………..46
Chapter 9: 21-Day Plan ……………………………………………………………………………………48
Preparation for the 21 Days …………………………………………………………………………….49
WEEK 1: DETOXIFYING THE BODY……………………………………………………………….49
WEEK 2: CALMING THE MIND……………………………………………………………………….54
WEEK 3: INTEGRATING MEALS…………………………………………………………………….63
Chapter 10: Recipes to Boost Your Immune System…………………………………………68
Breakfast………………………………………………………………………………………………………68
Blueberry smoothie ……………………………………………………………………………………68
Berry Parfait ……………………………………………………………………………………………..69
Lunch …………………………………………………………………………………………………………..70
Sunflower Seed Salad ……………………………………………………………………………….70
Lentil Stew ……………………………………………………………………………………………….71
Dinner…………………………………………………………………………………………………………..72
Salmon Kabob ………………………………………………………………………………………….72
Lemon Baked Chicken……………………………………………………………………………….73
Snacks …………………………………………………………………………………………………………74
Trail Mix……………………………………………………………………………………………………74
Curried Chickpeas …………………………………………………………………………………….75