Cold and flu season is here! Fight them with a few tricks and the right food. Important: wash your hands, especially when you come in from the outdoors. Wash between your fingers to get rid of any hidden germs. Stand at least 4 feet away from anyone who is coughing or sneezing. Eat lots of fruit and veggies to keep your immune system strong.
Get enough vitamin C. Our bodies can’t store Vitamin C. We need to get it every day. Boost your immune system naturally by eating at least one of these tasty fruit or veggies every day.
Citrus fruit is everyone’s favor for Vitamin C. Oranges, tangerines, lemons, limes and clementines can give you your daily dose, but you need to eat 2 of them or drink an 8-ounce glass of juice.
More Vitamin C can be found with these fruits and veggies, plus other natural benefits for your body.
1. Peppers are powerful:
Red Peppers have three times as much vitamin C as citrus and is great for your skin
Chili peppers: ½ cup gives you twice the vitamin C
Green Peppers: Not as good as the red pepper, but still have twice as much vitamin C as citrus.
2. Cauliflower, Broccoli, and Brussel sprouts: Low in calories, with more than twice the amount of vitamin C in an orange. Plus, fiber to help your body run smoothly
3. Pineapple, mango, papaya, and guava all give you a super dose of vitamin C with a sweet juicy taste.
Yogurt, almonds and kiwis, kale, turmeric, and green tea all help your immune system.
Get one of these “cold fighters” every day to help your body stay strong.
Stop the Colds
RECIPE: CHICKEN STIR-FRY
Ready in 12 minutes! An easy way to get cold fighting veggies in your meal.
INGREDIENTS
2 tablespoons olive oil, divided
2 boneless chicken breasts or 3 thighs , cut into bite-sized pieces
sauce (see below)
1 bunch broccoli, chopped into small florets, stem off
2 carrots sliced thinly
½ red pepper thinly sliced
½ cup thinly sliced green onions
SAUCE INGREDIENTS
Mix 3 tablespoons reduced-sodium soy sauce,
2 tablespoons rice vinegar, 2 tablespoons honey
Add 1 garlic clove, minced, ½ teaspoon ground ginger
1 teaspoon sesame oil
Gradually mix in 1 tablespoon cornstarch
TO MAKE:
Heat 1 Tablespoon of olive oil in skillet. Add cut-up chicken. Season with salt and pepper. Cook for 5 minutes until chicken is brown and cooked. Stir occasionally
Make the sauce while the chicken is cooking
Add 1 Tablespoon of olive oil, broccoli, carrots, red pepper to chicken. Stir to combine. Cool until broccoli is bright green.
Add the sauce and cook until the mixture thickened.
If you do get a cold, some basic chicken soup helps you get well. Science has proven what your grandmother may have told you.
Beating those colds:
Figure out what you need: Give yourself a quick “test”. For two weeks write down what vitamin C fighters you eat every day. (You may surprise yourself!) Then figure out how to add the little bit you are missing. Some ideas:
Toss extra red pepper, broccoli or cauliflower into soups or stews or pan-fried meals
Garlic makes everything taste better
Hide some kale in smoothies
Almost all fruits make meals a bit tastier
Snack on an orange or a clementine which ever is in season
Use yogurt on your cereal for breakfast
Nibble on almonds; chop them into rice
If you get a cold, especially one with a sour throat, try tea made from ginger root or soothing green tea. And double up on your C’s.
Quick Cold-Fighting Tea: Make a jar of this mixture:
¾ cup honey
2 lemons, sliced
1-inch fresh ginger, sliced thinly
TO MAKE:
In a 16 oz jar with a tight lid, layer ingredients: 2-3 slices of lemon in the bottom, added a couple of pieces of ginger and then a few spoonsful of honey.
Repeat until you have used all the produce, and the jar is full. Store in the fridge for 12 hours before using. (Lasts for 2 months in fridge)
Add 1-2 teaspoons to a cup of hot water and enjoy. Deliciously soothing!
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