Get Your Flu Shot, But Not the Kind You Think

 8 Tips for Staying in Tip-Top Shape During Flu Season Plus Immunity Shot Recipe

With flu season in full swing, it's more important than ever to prioritize our immune health. As a fitness enthusiast and wellness advocate, I'm always on the lookout for ways to keep our bodies strong and resilient. That's why today, I'm thrilled to share with you seven powerful nutrition and fitness tips to supercharge your immunity and keep those pesky bugs at bay! As a bonus, I’m also including my favorite recipe for a quick wellness shot that’s like a, well, turmeric-infused cherry on top!

1. Load Up on Vitamin C: Citrus fruits, bell peppers, and leafy greens are fantastic sources of this immunity-boosting vitamin. Incorporate them into your meals and snacks to give your body the extra support it needs.
2. Embrace Probiotics: Gut health is closely linked to immune function, so make sure you're nourishing your microbiome with probiotic-rich foods like yogurt, kefir, and sauerkraut. These friendly bacteria help to maintain a balanced immune response.
3. Don't Skimp on Zinc: Zinc plays a crucial role in immune function and wound healing. Foods like nuts, seeds, legumes, and whole grains are excellent sources of this vital mineral. Incorporate them into your diet regularly to support your immune system.
4. Get Moving: Regular physical activity has been shown to enhance immunity by promoting good circulation and reducing inflammation. Aim for at least 30 minutes of moderate exercise daily to keep your immune system in top shape and fight the flu before it hits.
5. Spice It Up with Turmeric: Turmeric contains a compound called curcumin, which boasts powerful anti-inflammatory and antioxidant properties. Add this vibrant spice to your soups, stews, and smoothies to give your immune system an extra boost.
6. Stay Hydrated: Hydration is key for overall health, and your immune system is no exception to loving this secret weapon! Make sure you're drinking plenty of water throughout the day to keep your body functioning optimally. You can calculate your recommended water intake with my 30 day RESET guide.
7. Prioritize Whole Foods: Finally, focus on filling your plate with whole, nutrient-dense foods. Fresh fruits and vegetables, lean proteins, whole grains, and healthy fats provide the essential vitamins, minerals, and antioxidants your body needs to thrive. If you need recipe ideas check out my last blog here. This delicious Chilean Sea Bass checks the boxes and hits the spot!
8. Immunity & Wellness Shots: Wellness shots have gained popularity in recent years for their potent blend of immune-boosting and health-promoting ingredients. These powerful elixirs pack a punch with each ingredient bringing its unique benefit depending on the ingredients you choose to use. You also don’t have to be feeling sickly to take these – they’re great for every day, every other day, or even weekly incorporation! 

Now that you’ve got the basics, but necessities, for keeping healthy during flu season, I’m going to share my much anticipated favorite wellness shot recipe that you can have at home and on the go! It’s a powerful combination of garlic, turmeric, lemon, ginger, and other nourishing spices. From garlic's antimicrobial properties to turmeric's anti-inflammatory effects, the addition of honey provides a touch of sweetness while raw apple cider vinegar adds probiotics and aids digestion. With just a few sips, you can flood your body with vitamins, minerals, and antioxidants to support overall wellness. It's important to note that these shots are best consumed fresh, as the ingredients can lose some of their potency over time. However, refrigerated, they can still offer benefits for up to two days. So bottoms up, and cheers to good health!

Ingredients for approx 6 oz shot

+ 1-2 garlic cloves (Pressed or crushed garlic releases enzymes that react with oxygen, triggering the formation of healthy compounds. The longer it sits in open air, the more time the enzymes have to form these compounds, so I recommend cutting the garlic and oxidizing 10-15 minutes for maximum health benefits.)

+ 1 tbsp honey

+ ¼ tsp turmeric

+ 1 tbsp hot water

+ 2-3 tbsp freshly squeezed lemon juice (1 medium lemon)

+ 4-5 tbsp of freshly squeezed orange juice

+ 1 tbsp raw apple cider vinegar

+ 1 tsp grated fresh ginger

+ 1 dash cinnamon

+ 1 dash cayenne pepper

+ 1 dash sea salt

+ 1 pinch of ground black pepper

By incorporating these nutrition and fitness tips into your daily routine, you'll be giving your immune system the support it needs to stay strong and resilient all season long. Remember, consistency is key, so make these healthy habits a priority and watch your immune system and health soar! Here's to a happy, healthy flu season ahead!

Xo,

Coach Tatiana