Optimize Your Immune System: Create Health and Resilience with a Kitchen Pharmacy

Optimize Your Immune System: Create Health and Resilience with a Kitchen Pharmacy

by Marie Ruggles


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Many people think that it's normal to come down with an illness each year and, for some, two or three times a year. Yet researchers have proven that nutrition and lifestyle factors can boost your immune system.

Learn how to build a kitchen pharmacy of whole foods, superfoods and nutrients to provide a stable foundation for your health. And when you're at an increased risk of infection, know what to do to derail a virus before it takes hold.

Follow this immune-boosting roadmap to a healthier diet, making you less prone to viral infections and more resilient after an illness.

In "Optimize Your Immune System," you'll read about the three phases of immune support.

  • Phase I: Everyday immune strengthening and care
  • Phase II: After exposure to an unhealthy person or environment
  • Phase III: Immune-boosting support to prevent an illness when you feel like you're coming down with something

For each of these phases, Marie Ruggles, M.S., R.D., C.N., C.D.E., draws upon over forty years of experience within the wellness arena.

The book begins with her explaining how the immune system works and what it does. From there, she discusses the foods that help and hinder our immunity. She even gives a whole foods quick start guide for those who aren't too certain where to start.

She also shares the concept of juice bathing, and how to use that to minimize the fuss and mess of juicing while maximizing its benefit.

"Optimize Your Immune System" makes specific recommendations for how to fortify and stimulate your body's natural defenses using a simple kitchen pharmacy, no matter which phase of immune support you are facing.

Diving deep, the book looks closely at whole foods, superfoods, nutrients and supplements, even giving specific product recommendations for those brands and products the author personally loves most.

The final chapter of the book pulls everything together in an easy-to-reference format sharing phase-specific recommendations, as well as how to eat more nutritious foods even if you're on a limited budget.

For those who are new to the subject of natural wellness, the book is easy-to-read and written in a friendly manner. Yet, for those who are already familiar with the topic, it proves to be a valuable reference guide as well.

Product Details

ISBN-13: 9781945847301
Publisher: Aleweb Social Marketing, D.B.A. Emerald Lake Books
Publication date: 09/29/2020
Pages: 182
Sales rank: 561,180
Product dimensions: 5.98(w) x 9.02(h) x 0.39(d)

About the Author

Marie Ruggles, MS, RD, CN, CDE, is a nutritionist and certified diabetes educator, and is certified in essential oil safety. She has a master's degree from Columbia University in Nutrition and Public Health where she started her career in research forty years ago.

She then began working in public health, translating the wisdom of science into simple action steps for managing chronic disease and maximizing wellness.

Over time, Marie became concerned about people's lack of reliable information regarding options for being proactive in their own self-care. She decided to write a book that could serve as a home reference guide for her students who were eager to learn about natural options for preventive health and everyday wellness challenges.

Marie is the recipient of national awards for her nutrition education publications and lectures internationally on the safe use of essential oils for everyday wellness challenges.

She is on a mission to inspire others to take responsibility for their personal wellness through nutrition and lifestyle, applying the findings of cutting-edge nutrition research to develop a home inventory of natural wellness options.

When Marie isn't teaching, she enjoys spending time with her family, working in healing prayer ministry, and gardening.

Table of Contents


Chapter 1. Immune System 101

Chapter 2. Foods that Optimize Immune Function

Whole Foods Nutrition

Whole Foods Quick Start Guide

Color Your World

Juice Bathing

Think Outside the Salad Bowl

Foods That Can Hinder Immune Function

Cooking and Storage Containers

Chapter 3. Superfoods that Optimize Gut Health & Immune Function



Chapter 4. Nutrients and Supplements that Optimize Immune Function

Vitamin D

Vitamin C

Vitamin A


Multivitamin Supplements

Chapter 5. Lifestyle Factors that Affect Immune Function




"Peace, Be Still"

Chapter 6. Putting It All Together

Superfoods at a Glance

Phase I: Everyday Immune Strengthening and Care

Phase II: Exposure to an Unhealthy Person or Environment

Phase III: Immune-Boosting Support

Immunity on a Budget

Plan to Saturate

Author's Note


About the Author

Appendix A. More about Cruciferous Vegetables

Appendix B. Shopping List

Appendix C. Resources

Bonus Materials from the Author

Food Resources

Medical Resources

Reading and Other Resources

Healing Prayer Requests, Resources and Training

Study References





Green Tea








Vitamin A

Vitamin C

Vitamin D



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