Sick day…

Although i’ve been sick for the past two days, i made sure to include in my daily food intake proteins, soups, yogurt and enough fruits and vegetables that are crucial to fight all types of diseases. As a plant grows it produces a wide variety of natural chemicals to fight against the rain, the wind and the sun. Those chemicals hold the name of PHYTOchemicals(Phyto meaning plant).The happy fact is, when we eat those plants the phytochemicals get active in our bodies and protect us against all diseases ! Thus, ensuring 2 to 3 servings of fruits per day and up to 5 servings of vegetables is mandatory!

I started my day with two glasses of water on an empty stomach then had a cup of chamomile tea with a teaspoon of sugar!

Good news for those who dislike Green tea! According to scientist from Imperial College (London) drinking 5 cups of chamomile tea each day increases the levels of phenols that help fight off colds and diseases.

I had for breakfast 30g of brown Arabic bread with 2 tbsp of labneh light, 1/4 tsp of olive oil, cucumbers and cherry tomatoes!


I made sure to drink water to stay hydrated and include glasses of lemonade and fresh orange juice fully packed with vitamin C!

I started my lunch with a large bowl of broccoli soup then had two large spoons of quinoa salad with yellow peppers that are also a great source of vitamin C!

Besides being a great source of vitamin C, high in fiber, and fully loaded with folic acid, potassium and other beneficial minerals, Broccoli is a great source of antioxidants. For three days a group of men have been fed 500 g of broccoli and researchers from the University of California have seen a 200% rise in antioxidants in the participants nasal cells which implies the great role of broccoli in fighting off inflammation that causes allergies, asthma and diminishing the symptoms of flu! A large bowl of broccoli soup might keep the doctor away!

As an afternoon snack i had a bowl of fresh fruits salad!

I had for dinner grilled eggplants, carrots and broccoli with 90g of grilled chicken marinated in yogurt and mustard!


Oh! I forgot to mention something about the magic mushrooms that were added to my broccoli soup!

Yes they are magic! Since they contain proteins called cytokines that could help the body defend itself against viruses. Freshly bought from the nearest market, they could be part of your daily food intake, taking place in a tiny corner of your salad dish or simply being added to your soups or favorite hot meals!

Dietitian Nicole Maftoum



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