‘Tis the season…for the flu!

As the news said, “The flu is spreading fast and ferociously”. If you haven’t caught it yet, here are some good tips to staying healthy this flu season and a soup recipe for those who weren’t so lucky.

Up the Antioxidant Ante:


Just like in football, when it comes to staving off the flu, a good defense is the best offense. In this case, you’re immune system is the defense, so you’ll want to shore up your supplies of immune strengthening antioxidants including vitamins A, C, and B-complex vitamins and minerals. Studies also show that vitamin E may provide a protective benefit against the flu, so be sure to increase your intake of vitamin E-rich foods including nuts and leafy green vegetables.

Phyto Fighter:

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Is there nothing a good diet can’t fix? When heading into flu season, you should also up your intake of phytochemicals, the beneficial chemicals found in plants. To make sure you’re getting your daily dose, add more dark leafy green and red and yellow vegetables to your diet.



Again, when facing the flu, you need to make sure your immune response is as strong as possible. And what does stress do? Quite simply, it stifles your immune response. The solution? Relax (we know, easier said than done) and do everything that you can to minimize the stressors in your life.

Catch Some Zzzzs:


Sleep deprivation severely impedes the immune response, so make it your job year round – but particularly during flu season – to get the recommended seven to nine hours of sleep per night or try to schedule in some extra nap time to give you – and your body – a chance to recharge the batteries!

Hands off:


Your face that is! Unfortunately for us, the easiest way to contract the cold and flu virus is through the membranes of the eyes, nose and mouth. To avoid passing around your germs, keep your hands to yourself (and off yourself too!)

Air Fair:


Depending on where you reside in the country, chances are it’s pretty darn cold out there! However, as much as the weather permits, it is important to get plenty of fresh air during the season. Not only will it give you a break from the stuffy, drying environment of central heating (where bacteria and viruses love to linger), it will also give you a prime opportunity to get some immune-boosting exercise in!


Read more: http://www.marksdailyapple.com/natural-flu-remedies/#ixzz2HOwYlZXr



Chicken Tortilla Soup


Prep time:
Cook time:
Total time:
Serves: 6-8
For your chicken
  • 3-4 large boneless, skinless chicken breasts (about 2.5lbs worth)
  • 1 tablespoon cumin
  • 2 teaspoons cayenne pepper
  • 2 teaspoons garlic powder
  • salt and pepper, to taste
  • 1 tablespoon olive oil
For your soup
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 yellow onion, diced
  • 1 red bell pepper, diced
  • 1 poblano pepper, diced
  • 1 jalapeño, finely diced
  • 1 (4oz) can diced green chiles
  • 1 (14oz) can fire roasted tomatoes
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • salt and pepper, to taste
  • 32 oz fluid chicken stock (I used low sodium, no sugar added)
  • juice of 2 limes
  • chopped cilantro, to garnish
  • crushed plantain chips, to garnish
  • sliced avocado, to garnish


  1. Preheat oven to 375 degrees.
  2. Place chicken on a parchment lined baking sheet. Pour on some olive oil and then sprinkle with cumin, cayenne pepper, garlic powder, and salt and pepper.
  3. Bake for 20-30 minutes (depending on the thickness of the chicken breasts). Once your chicken is done baking, use two fork to shred the chicken.
  4. While your chicken is baking, get your soup ready. Heat 2 tablespoons of olive oil in a large pot over medium-high heat then add your minced garlic.
  5. Add onions, red bell pepper, jalapeño pepper, and poblano pepper. Mix around to help coat.
  6. Once your onions begin to become translucent, pour in your green chiles and diced fire roasted tomatoes, along with the rest of your spices. Mix together.
  7. Then add your shredded chicken and chicken stock to the pot.
  8. Simmer on low heat for 30 minutes.
  9. When your soup has simmered, add in your lime juice and a bit more salt and pepper.
  10. Add your soup to a bowl along with avocado, cilantro, and plantain chips.
  11. Stay warm. Being cold is stupid.