TOP 100 FOODS TO BOOST IMMUNITY DURING COVID-19 AND TO HELP ACHIEVE BETTER HEALTH & WELLNESS GOING FORWARD! FRED BOLLACI IS OFFERING FREE 30-MINUTE PHONE OR ZOOM CONSULTATIONS FOR NEW CLIENTS; LAUNCHING 1:1 PRIVATE DIET & LIFESTYLE MENTORING PROGRAM! A Reasonable Monthly Retainer Will Include A 1-Hour Initial Consultation, Daily Support via Messenger (Up to 1 Hr/Week), a 30-Minute Weekly Progress Call, and Personalized Plan Created for you to Achieve your Goals! LIMITED SPACES AVAILABLE! Message to schedule a FREE call and to Reserve Your Space! PROGRAM STARTS JULY 2020!

TOP 100 FOODS TO INCLUDE IN YOUR DAILY/WEEKLY DIET

Especially during the unprecedented time of COVID-19, people are tending to fall into two camps. 1. Try to eat and be as healthy as possible, healthier than before–eat better, exercise, rest, meditate, etc–with the goal of boosting immunity, our best and only defense against this virus, aside from social distancing, good hygiene, and personal protective equipment. 2. Others unfortunately are using this stay at home crisis and otherwise stressful and difficult situation as an excuse to overindulge, eat the wrong foods, consume excess alcohol or junk foods, which only serves to weaken our immune system, leads to further bad choices, weight gain, and puts us at greater risk for contracting COVID-19. These tips are something I have created recently and are an ongoing list, a supplement to my two books created in the time of COVID-19 but that can and should be used as a handy reference guide to help you eat healthier and boost your immunity ALL THE TIME!

 

I have been sharing this list with my 1:1 Personal Mentoring clients to help them make better choices, and now am sharing it with you! If you need extra help navigating this strange world we are in, taking off a few pounds during COVID-19, reversing unhealthy trends, or just a friendly, understanding expert who has been in your shoes, please message me! I offer FREE half-hour consultations via phone or Zoom, and continue to offer 1:1 hourly sessions remotely. I will also be launching my 1:1 private coaching program, where for a flat monthly fee, you will have daily access to me via messenger, we will have a one-hour initial consultation call, develop a game plan and realistic goals, and have a weekly 30-minute call going forward to help with your progress. Message me to schedule a FREE call and to learn more, as well as to reserve your space in this unique program, which will be starting in JULY, 2020!

TOP 100 FOODS TO INCLUDE IN YOUR DAILY/WEEKLY DIET

 

**Try to enjoy as many of these foods as possible in your weekly meals—having 10-15 of these items each and every day, and mixing them up so as to get in a majority of them in a week is a wonderful way to obtain nutritional benefits far beyond vitamins and supplements. Each of these foods/beverages offers health and nutritional benefits above and beyond typical foods.

Apple Cider Vinegar (with the mother)
Almonds
Apples
Apricots
Arugula
Asparagus
Avocado
Bananas
Basil

Beans (green beans, legumes, etc)
Beets
Blackberries
Blueberries
Broccoli/Broccolini/Broccoli Rabe
Brussel Sprouts
Butter (grass fed, I use Kerrygold from Ireland, use it sparingly)
Cabbage (especially red)
Carrots

Cashews
Cauliflower
Celery
Chard (Swiss, Rainbow, etc)
Cherries
Chia seeds
Chicory
Chives
Cilantro
Citrus (all kinds)
Coconut
Coconut Water
Coffee
Cranberries (fresh and dried)
Cucumbers

Curcumin (Turmeric)
Currants
Dandelion Greens
Dates
Dragonfruit
Eggplant

Eggs (preferably farm fresh or free range), worth the extra money and effort here
Elderberry
Fennel
Figs

Flaxseeds
Garlic
Ginger
Grapefruit
Grapes
Greens (collard, mustard, escarole, turnip, beet, etc)

Greek Yogurt
Guava

Hemp seeds
Honey (raw, local)
Kale

Kefir
Kiwi
Kombucha
Lemon (*especially Lemon water)
Lettuces
Lime

Macadamia nuts
Mango
Maple Syrup (the real thing)
Melon (cantaloupe, honeydew, etc)
Mint
Mushrooms
Olive Oil (Extra Virgin, cold first press)
Onion, shallots, chives, scallions (especially red onions)
Oranges
Oregano
Papaya
Parsley
Peaches
Pears

Pecans
Peppers (multi color and hot)
Persimmon
Pineapple

Pistachios
Plums
Pomegranate
Potato (sweet preferably or baked)

Prickly Pears

Pumpkin seeds
Quince
Radishes
Raspberries
Scallions

Seaweed (not from the Pacific Ocean)
Spinach
Sprouts
Star fruit
Strawberries
Squash

Sunflower seeds
Tea (loose leaf is better, love green and matcha)
Tomatoes
Turmeric
Walnuts
Water (preferably mineral water with lemon/lime), or filtered water.
Watercress
Watermelon

Yogurt (preferably plain or Greek, without sugar or sweeteners)
Zucchini

GO ORGANIC WHENEVER POSSIBLE, especially for fruits and vegetables! We don’t want or need the pesticides and chemicals! They are doing tremendous harm to our bodies. Eating these foods, drinking plenty of water, tea, and celery juice and being healthier overall will help reverse years of harmful things we’ve been exposed to.

These are things I recommend everyone at least consider, of course taking into account personal practices, tastes, preferences, allergies, and needs. The best things to take away are to try to incorporate as many of the foods on my top foods list below into your daily/weekly life, have as many of them as possible each week, they all have great health benefits! I am happy to consult with you and help you establish a winning plan to meet and exceed your goals!

About Fred Bollaci

I'm CEO and President of Fred Bollaci Enterprises. I lost more than 100 pounds while living "La Dolce Vita" and I'm now known as "The Healthy Gourmet." Sample the good life with me through fitness, fine food, and good wine. Meet chefs who cater to a healthy gourmet lifestyle through my Golden Palate blog.
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