Boost your immune system this winter With Dr. Natalie Metz

www.drnataliemetz.com – 415.797.7288 – drnataliemetz@gmail.com

Fresh produce offers us a wealth of health benefits…vitamins, minerals, essential nutrients which help our bodies to function optimally and strengthen our immune systems. As we approach the holidays, the temptation of sweets and rich foods arises, yet we can choose healthy options to satisfy the cravings and support our bodies! We can always gather wisdom from the rainbow, eating a variety of fruits and vegetables gives us the nutrition we need to weather the winter in health! Check out the rainbow of fruits and veggies available for us:

RED: Cherries, tomatoes, red bell peppers, strawberries, cranberries, watermelons, raspberries
ORANGE: Carrots, oranges, orange bell & habanero peppers, papaya YELLOW: Squash, bananas, golden tomatoes, onion, turmeric, ginger GREEN: Kale, spinach, avocado, broccoli, brussel sprouts, lettuces BLUE: Blueberries, blackberries, plums

PURPLE: Plums, eggplant, beets, grapes, red cabbage, raddichio WHITE: Garlic, onion, burdock root, diakon, mushrooms

RED/ORANGE/YELLOW
– contain many antioxidants, especially carotenoids which are made into to

Vitamin A which is essential for vision and proper immune function GREEN

– the color of the heart chakra, the color associated with life, found all
around in Nature, many green foods are high in calcium, iron and Vitamin K

BLUE/PURPLE
– contain anthocyanins which have been shown to reduce pain and

inflammation, also contain folic acid necessary for cell reproduction and

the prevention of birth defects WHITE

– many of these foods are cleansing by nature and help to move toxins out of

the body, mushrooms have B vitamins, Vitamin Recipes for Health:

Rockin’ Root Roast:
Chop enough beets, burdock, Carrots, ginger, garlic and onion to fill an 8×10” baking pan. Toss all

Ingredients in a bowl with 1⁄2 cup olive oil,
1⁄4 cup maple syrup, 1⁄4 cup apple cider vinegar,
1⁄4 tsp each turmeric and sea salt, 1/8 tsp cayenne

pepper, and sprinkle of black pepper. Roast in baking pan at 375 degrees for 45 minutes or until roots are tender. Eat often for health!

D, folic acid, and protein!

Garlic Oxymel:
Boil 1 head of peeled garlic and sliced ginger in 2 cups of water until the garlic is soft. Take off heat and mix in 1⁄2 cup each of apple cider vinegar and honey, stir and drink warm! Compost the ginger slices, and eat the soft garlic!

Grab the New Book!