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H E A L T H A N D W E L L B E I N G R I G H T N O W

The Ultimate Guide to Immune Health

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Hi, I'm Vani Hari, but you may also know me as the Food Babe. I put together this guide to help you understand the remarkable power we have to support a healthy immune system. I don't know about you, but I've got one big thing on my mind…my health. When life gets busy, I'm guilty of putting my health further down the to-do list. But now more than ever, it's crucial to do everyt-hing we can to support our health and wellbeing. And right now, we should all be prioritizing our immune health. Think about this...do you have an action plan to support a healthy immune system? Or do you react when you start to feel worn down?

I get it. Sometimes it's difficult to navigate all the information out there about immune health, which can leave us feeling overwhelmed and frustrated to the point of inaction. I'm here to tell you that being proactive is the best way to stay healthy, and I'll teach you how in this helpful guide. Believe me. As a mom, activist, and entrepreneur, I know how easy it is to run myself down. That's why this guide offers simple tips for immune support to start adding to your daily routine. And don't worry. Nothing in this book will take up a ton of time or be difficult to start practicing.

But, first, let's dig into why it's essential to think about immune health when you feel healthy…and not just when you start feeling under the weather.

I M M U N E H E A L T H

V A N I H A R I

With a few small changes, you can do great things for your overall health and wellbeing.

Xo, Vani

Why I Created This Guide

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The immune system is an incredibly complex network of cells, organs, and tissue that work together. A healthy immune system has a fantastic ability to protect the body from foreign substances. Protecting your immune health starts with good information. Diet and lifestyle are two big things to focus on when it comes to supporting a healthy immune system. Certain foods, supplements, and probiotics are well known for providing added immune health support quickly. Plus, getting plenty of exercise, sleep, and relaxation can leave you feeling energized while allowing the body to build and repair. It's never too late to create healthy immune-supporting habits as part of your daily routine. Some of these actions may be new to you, while others may already be part of your healthy lifestyle.

I recommend adding 2-3 things now and then introduce something

new each week to help create lifelong habits.

Ready to go? Let's dig into my 24 tips for increasing immune support.

Your Immune System is the Backbone of

Great Health

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With a name like The Food Babe, you can probably guess that food is an important part of my life.

And for a good reason. When I decided to take my health seriously years ago, food was the first thing I changed.

Eating healthy, unprocessed foods is one of the most significant ways to support a healthy immune system.

The more variety you have in your diet, the better.

Plus, certain nutrients give added support to your immune health.

Here are my tips on how to help support your immune health

with these beneficial foods.

I M M U N E S U P P O R T I N G F O O D S

Your Immune HealthStarts in the Kitchen

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1 Drink More WaterHydration plays a vital role in immune health. Drinking water helps your blood carry oxygen to all of your systems. Plus, it allows your kidneys to do their job of removing toxins that would otherwise build up and weaken the immune system. Water also helps to digest foods and keeps your eyes and mouth moisturized-- which helps repel dust, particles, and other things that can cause infection.

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T I P S T O S U P P O R T I M M U N E H E A L T H W I T H F O O D

Increase Natural Vitamin C in Your DietClinical studies show that Vitamin C can support healthy immune function.* Vitamin C from natural sources is always a better way to go than its synthetic counterpart. My favorite source of Vitamin C complex is the amla berry. So the Truvani Team and I created Immuno-C, our organic Vitamin C tablets. Other great sources of vitamin C include cherries, dark leafy greens, citrus, and melon.

3 Eat More Fresh, Whole FoodsI recommend aiming for a diet that is 70-80% composed of whole foods. Eating whole foods provides your body with the vitamins and nutrients needed to build a robust immune system. Are you eating enough fresh fruit and vegetables of all different colors? Are nuts and seeds a part of your diet? How about healthy protein? These foods should make up the foundation of your diet.

4 Get more Vitamin D3Low Vitamin D can leave us susceptible to harmful invaders. But we have a hard time getting enough Vitamin D with diet alone. We get Vitamin D-3 when we spend time outdoors and with supplements. But there's a downside to getting sun without sunscreen. That's why Truvani created a Vitamin D3 supplement made with lichens, a plant that absorbs Vitamin D from the sun and passes it onto us.*

5 Add Raw Ginger to Your DietGinger is renowned around the world for its distinct aromatic, flavoring, and beneficial properties. This unique root contains potent beneficial compounds called gingerols and has been long used to support healthy immune function. I love settling in for the night with a cup of my favorite ginger root tea. It's simple to make and soothes my stomach after a meal.

6 Eat More GarlicGarlic contains certain sulfur compounds that can support immune and heart health. I like tossing organic ginger root and organic garlic into my juicer for a quick morning shot. But, it’s not always convenient. That's why I started taking Truvani's Under The Weather- an organic daily tablet with eight herbs, botanicals, and berries backed by research to support a healthy immune system.*

7 Avoid Artificial Ingredients and Sugary FoodsIn the past several decades, some companies add preservatives to keep foods fresh, and chemicals to some foods to make them look more appealing. These additives, dyes, and harmful chemicals aren't good for our immune health. That's why it's essential to read labels and know what's in your food.

8 Add Adaptogenic Herbs to Your RoutineAdaptogens adapt to the body's needs by regulating a stable balance inside our unique systems. This means no matter what the day brings, these herbs help promote harmony in the body, so we feel calm, evened out, energized, and well-rested. One example is Ashwagandha, which contains powerful antioxidants to support the immune system while helping us feel calm and centered.*

9 Take a Multi-Strain ProbioticProbiotics are strains of good bacteria that help support your immune system within your digestive tract.* The digestive system is made up of hundreds of different strains of bacteria, so it's essential to take a probiotic that has many kinds of good bacteria to support various aspects of your health.

Add More Nuts and Seeds to Your DietNuts and seeds are rich in powerful immune-supporting antioxidants, plus contain healthy fats that help to absorb fat-soluble vitamins like Vitamin D. It's easy to add nuts like almonds, pecans, and walnuts to your favorite salads, or as a healthy snack.

10Eat More Protein Proteins are vital for our bodies because they do most of the work inside cells.* And when we eat healthy proteins, it helps our body build and repair tissue and organs that support our immune health.* I recommend having a protein supplement on hand for days when you can't get enough in your diet.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Our Chocolate Plant Based Protein Powder has only 6 Ingredients

Our Plant Based Vanilla Protein Powder has just 5 Ingredients

We use one unique sourcefor our organic pea protein We just use the

peas, not the pods

We make our Vitamin C complex from ground organic amla berries

Our Vitamin D3 is extracted from a plant species called

lichen, making it 100% vegan

Our probiotic includes 15 powerful strains of

healthy bacteria

Our tablets contain a blend of 8 botanical ingredients used for

centuries to support immune health

Our ashwagandha adaptogen tablets can help support

healthy mood and energy

Nothing Weird. Ever.

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There's so much in our lives that we can't control. But we are in control of how we respond to daily stressors.

Healthy mind and body habits are just as important as what you

feed your body. Think of these habits as feeding your soul.

When we exercise regularly and take steps to reduce how we respond to daily stress, our body feels better.

Think about it. Have you ever had a bad day that turned

around because you took a walk or talked to a good friend?

Movement, laughter, sunshine… these are tools we can access at any time to reduce stress and support our immune health.

These are some of my favorite ways to de-stress, get out of my head,

and get moving.

S U P P O R T Y O U R W E L L B E I N G

Mind and Body for Immune Health

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1 Move Your Body DailyMany people opt out of exercise because they feel they don't have enough time or the right resources to get in a good workout. But moving 20 minutes a day is one of the best ways to support immune health. I'm a huge advocate of doing anything that gets you off the sofa, gets your heart pumping and oxygen flowing. Whatever you do, make sure to get moving every day.

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T I P S T O S U P P O R T Y O U R W E L L B E I N G

Find Opportunities to Move Through NEAT NEAT, or non-exercise activity thermogenesis,is the calories you burn when your doing day-to-day activities. This is during anything active you do outside of planned exercise (or essential functions like breathing and blinking). Try to get in as much movement as possible through the day, like getting up every 20 minutes to stretch or walk down the hall.

3 Get Better SleepYour body repairs itself when you sleep, releasing hormones, proteins, and other chemicals that rebuild healthy tissue and restore order within your systems. Without sufficient sleep, your body makes fewer chemicals and proteins responsible for immune support. Sleep hygiene is essential for a good night's rest.

4 Have you ever thought about a potentially stressful situation and instantly felt overwhelmed and stressed out? That's all in your head. The good news is… just like we can create stress in our head. We can also get rid of it by thinking positive thoughts. The power of positive thinking is real.

5 Remove Yourself from Ongoing StressJust like having the power to change your thoughts, you also have the power to remove yourself from constant stress. Stress wreaks havoc on your immune health, so this is a big one. Of course, we can't just completely shut off the world. But there are things you can reduce or omit from your life that will decrease stress like take a media break.

6 Laugh MoreWho doesn't want more laughter in their life? Research shows that laughing stimulates and activates our immune cells, so laughter is the best medicine. See a comedy show, visit friends more often, or pick up the phone and talk to your funniest friend.

7 Get Out in the SunWe talked about the importance of Vitamin D for immune health earlier. Exposing your skin to warm rays gives you a healthy dose of Vitamin D. Plus, research shows that getting outside has numerous health benefits, and also allows us to clear our heads. Try getting 10-15 minutes of sunlight each day. If you live in a cloudy area, set a Lux therapy light on your desk at work.

Think Positive

8 Meditate Daily Meditation has a long history in ancient cultures, and neuroscience backs up its health benefits. Meditation helps you connect with your breath, stimulate your brain, and slow your heart rate--all good things for immune health. Start with 2-3 minutes daily and work your way up to longer practices. Remember, there is no right or wrong way to meditate. The more you practice, the easier it gets.

9 Express Gratitude It's easy to get wrapped up in what we don't have, or what stresses us out. A simple daily gratitude practice reminds you of the good things in life. When we think about what we are thankful for, our body responds positively. Just like mediation, it eases our mind, slows down our breath, and helps maintain healthy blood pressure.

Our ashwagandha adaptogen tablets can help support

healthy mood and energy

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Sometimes we need reminders about good hygiene, especially when we are exposed to more people.

The little things we do throughout our day protect not only our immune health but also those around us.

Healthy Self-Care Practices to Support

Immune Health

Wash Your Hands WellThis sounds obvious, but so many people still forego regular handwashing. Germs, viruses, and bacteria are little grease balls. Soap breaks up fats and proteins, which means it causes these little germs to fall apart on

contact. Plus, when you wash your hands, you're washing germs down the drain.

Stop Touching Your FaceYour face is full of openings that expose mucus membranes. Those membranes are our first line of defense to defend against foreign invaders. It's important to avoid touching your face throughout the day. Use tissues

or napkins to wipe your face and nose, and always sneeze into a tissue or your sleeve.

Breathe Cleaner Air at HomeFresh air is often overlooked when it comes to improving our immune health. But we spend a third of our lives asleep and a good deal of time at home, so purified air should be a priority. You can't always

avoid air pollution outside, but you can get an air purifier for your house.

Create Space Whether you’re feeling run down, or there’s a lot of seasonal stuff going around… it’s important to create space between you and others. Keep hand-to-hand contact with others to a minimum, and wash your hands after social interactions. Though it’s hard to tell your family and friends not to hug or kiss you,

it is important to not share germs with someone who’s been sick. They will understand.

Our immune-supporting botanical blend is made with

ingredients found in the garden

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The kitchen is the first place I think of when it comes to supporting my immune health. At Truvani, we are always experimenting with new delicious ways to add our favorite

immune-supporting foods to our daily diet.

We put together 10 of our favorite immune-supporting recipes that

use many of the foods listed above.

E A T W E L L . B E W E L L .

Immune-Supporting Recipes

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I M M U N E S U P P O R T I N G R E C I P E S

Everyday Glowing Green Smoothie

S E R V E S 1

P R E P A R A T I O N T I M E : 5 M I N U T E S

Ingredients

2 cups dark leafy greens (kale or spinach works great)

½ cucumber, chopped

½ lime, juiced

½ avocado, peeled and pitted

½ cup berries of choice

1 scoop Truvani Chocolate Protein Powder

Ice, as needed

• Place all of the ingredients in a blender.

• Blend until smooth.

• Enjoy!

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I M M U N E S U P P O R T I N G R E C I P E S

Radiant Recharge Smoothie

S E R V E S 1

P R E P A R A T I O N T I M E : 5 M I N U T E S

Ingredients

½ cup frozen cherries

½ frozen banana, peeled

½ orange, peeled

1 cup baby spinach

1 scoop Truvani Chocolate Protein Powder

¼ cup almond milk, more as needed

• Place all of the ingredients in a blender.

• Blend until combined.

• Enjoy!

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I M M U N E S U P P O R T I N G R E C I P E S

The Goldie Latt

S E R V E S 2

P R E P A R A T I O N T I M E : 5 M I N U T E S

Ingredients

1 (15 oz) can coconut milk

1 cup almond milk

1/2 scoop Truvani Vanilla Protein Powder

2 tsp maple syrup

1 tsp Truvani Turmeric, ground

1/4 tsp ground cinnamon

Extra ground cinnamon, for sprinkling on top

• Place all ingredients in a pot.

• Gently bring to a boil, simmer for 3-5 minutes.

• Pour into 2 mugs and sprinkle cinnamon on top.

Turmeric is a powerful antioxidant and anti-inflammatory. And studies support that when coupling turmeric with black

pepper may enhance its effects.

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I M M U N E S U P P O R T I N G R E C I P E S

Blueberry Kefir Smoothie

S E R V E S 1

P R E P A R A T I O N T I M E : 5 M I N U T E S

Ingredients

1 scoop Truvani Marine collagen

1/2 cup kefir

1/2 cup frozen blueberries

1 banana

1 tbsp almond butter

2 tsp honey

• Place all of the ingredients in a blender.

• Blend until smooth.

• Enjoy!

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I M M U N E S U P P O R T I N G R E C I P E S

Beauty Bites

M A K E S 1 0 - 1 2 D E P E N D I N G O N P O R T I O N S I Z E

P R E P A R A T I O N T I M E : 1 5 - 2 0 M I N U T E S

Ingredients

1 cup dates, seeds removed

1/3 cup oats

1 tbsp chia seeds

2 tsp maple syrup

1 scoop Truvani Marine Collagen

• Combine all ingredients in a food processor.

• Blend until all ingredients are combined.

• Using wet hands, roll about 1 tbsp of mixture into a ball.

• Garnish with melted chocolate & pistachios or coconut flakes.

Add Our Marine Collagen Powder to your health routine. Try stirring it

in your morning coffee (or tea), or blend it in your smoothie.

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I M M U N E S U P P O R T I N G R E C I P E S

Get Glowing Coconut Yogurt

M A K E S 1 ½ C U P S

P R E P A R A T I O N T I M E : 5 M I N U T E S + O V E R N I G H T

Ingredients

1 can full fat coconut milk

1 scoop Truvani Marine Collagen

1 tsp raw honey

½ tsp vanilla extract

½ tsp Truvani Glorious Gut Probiotic

• Take the can of coconut milk and shake well to combine.

• Pour into a sterilized glass jar or bowl.

• Add the remaining ingredients and mix to combine.

• Cover the jar or bowl with a cheesecloth or thin towel and let sit on the counter (out of direct sunlight) for at least 24 hours.

• Once the yogurt has set, stir once more if there has been any separation.

• Cover and place in the refrigerator to chill.

• Serve with fruit, granola or choice of desired toppings. Enjoy!

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I M M U N E S U P P O R T I N G R E C I P E S

Golden Moon Milk

S E R V E S 2

P R E P A R A T I O N T I M E : 1 5 M I N U T E S

Ingredients

1 cup of coconut milk

3 Truvani Turmeric tablets

1 Truvani Bliss Me tablet

1 tbsp raw honey

½ tsp cardamom

½ tsp cinnamon

Pinch of ground ginger

Pinch of nutme

Dry edible rose petals, for garnish

• Combine almond milk, Truvani Turmeric tablets, Truvani Bliss Me tablet, honey, cardamom, cinnamon, ginger and nutemeg into a saucepan and simmer until the liquid is warm and the tablets have dissolved.

• Let simmer for 8-10 minutes, stirring occasionally.

• Pour into a cup and froth for a luxurious finishing touch.

• Garnish with crushed rose petals. Enjoy!

Our Truvani frother is perfect for lattes, tea, hot chocolate and more.

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I M M U N E S U P P O R T I N G R E C I P E S

S E R V E S 2

P R E P A R A T I O N T I M E : 1 5 M I N U T E S

Ingredients

1/2 cup tart cherry juice,unsweetened

3/4 cup almond milk

1 Truvani Bliss Me tablet

2 tsp honey, or to taste

Dry edible rose petals, for garnish

• Combine juice, almond milk and Truvani Bliss Me tablet into a saucepan and simmer until the liquid is warm and the tablet has dissolved.

• Let simmer for 8-10 minutes, stirring occasionally.

• Pour into a mug, add honey.

• Froth until everything is mixed well.

• Garnish with crushed rose petals. Enjoy!

Cherry Almond Moon Milk

Our tablets make it convenient to take ashwagandha with a quick sip

of water, or they can be dissolved into your favorite teas and tonics.

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I M M U N E S U P P O R T I N G R E C I P E S

Creamy Carrot Turmeric Soup

S E R V E S 2

P R E P T I M E : 5 M I N U T E S + C O O K T I M E : 2 5 M I N U T E S

Ingredients

1 tsp coconut oil

½ yellow onion, diced

5 large carrots, chopped

1 clove of garlic, minced

1 cup vegetable or chicken stock

½ cup filtered water

3 Truvani Turmeric tablets, ground

1 bay leaf

¼ cup coconut milk

Sea salt and black pepper, to taste

• Heat the oil in a soup pot over medium heat.

• Add the onion, garlic and carrots and cook for 2-3 minutes.

• Add the stock, water, turmeric and bay leaf. Cover and simmer on low for 20-25 minutes or until the carrots are tender.

• Take off the heat and blend using an immersion or counter blender. Place back on the heat and stir in the coconut milk.

• Season with salt and pepper.

• Serve with desired toppings. Enjoy!

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I M M U N E S U P P O R T I N G R E C I P E S

Golden Beauty Tonic

S E R V E S 2

P R E P T I M E : 5 M I N U T E S

Ingredients

16 ounces sparkling water

½” fresh turmeric root, grated

½” fresh ginger root, grated

Juice of ½ lemon

2 tbsp raw honey

Pinch cayenne pepper

• Place all of the ingredients in a blender and blend until wellcombined.

• Strain through a cheesecloth or fine mesh strainer.

• Serve chilled or at room temperature. Enjoy!

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The Truvani Line Up

IMMUNO-C Organic Vitamin C

BOTTLED SUNSHINE Organic Vitamin D3

GLORIOUS GUT Plant Based Probiotic

UNDER THE WEATHER Immune Supporting Bontanicals

BLISS ME Ashwagandha Tablets

TURMERIC CURCUMIN with Black Pepper

VANILLA CERTIFIED ORGANIC Plant Based Protein Powder

CHOCOLATE CERTIFIED ORGANIC Plant Based Protein Powder

WILD CAUGHT Marine Collagen

MINERAL MAGIC Magnesium Tablets

EASY ENZYMES Plant Based Digestive Enzyme

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