Cold and flu fighters

Cold and flu fighters
Marni Wasserman

By: Marni Wasserman

Nutritionist, Food Studio and Lifestyle Shop

Achooo! Yes. It is that time of year again: cold and flu season! During the fall and winter, it is important to consume foods high in quality nutrients to fight off those pesky cold and flu symptoms.


Achoo!!! Did I hear a sneeze? Make my "Super Immune Boosting Drink" and stop those creeping cold and flu symptoms in their tracks. I promise they won't know what hit them!


Super Immune Boosting Drink


1 cup warm water

1/2 lemon - squeezed

1/2 orange - squeezed

1 tsp grated ginger

1 tsp goji berries

1 tsp manuka honey

Here are some quick tips to boost your immune system and make your body stronger than ever!


1. Eat plenty of fresh fruits and vegetables

They contain high doses of naturally occurring vitamins, minerals, antioxidants and enzymes. The key players are: broccoli, kale, sweet potatoes, carrots, apples, berries and citrus fruits.


If you want to kick it up a notch, some extra special additions are garlic, ginger and onions. These fighters contain naturally occurring properties that help to fight off infection and keep your immune system strong.


Finally, I think the sweetest champion of all is manuka honey. This potent fighter may help in the battle against cold and flu because of its antibacterial properties - and tastes delicious!


2. A helping hand

Try an extra dose of vitamins and minerals (I am not one for supplements - but I won't deny that this is the time to use them!). Try adding vitamin C, echinacea, vitamin D and zinc to your routine.


3. Drink your greens and eat superfoods

Greens powders including spirulina and chlorella, along with vitamin C-rich superfoods like camu camu and goji berries help to increase infection-fighting white blood cells. They can reduce your risk of catching a cold or at the very least, help you fight it off faster!


4. Kick toxins to the curb by keeping your body moving

Get into the routine of doing regular physical activity. Some of my favourite activities are yoga, pilates, resistance training, running, kettlebells, swimming and cycling. Moving around will help to keep your lymph flowing and pushes waste through your body. Exercising also helps you feel good!


5. Every good fighter needs to rest up

Try to get at least six to eight hours of rest every night. If you like to nap, take a quick power nap mid-afternoon to keep you rejuvenated and ready for the boxing ring!


6. Drink lots of fluids

Keeping your body hydrated will help to flush toxins out of your system and keep your cells happy. Herbal teas (some of my favs are ginger, hibiscus, echinacea, nettle, dandelion, astragalus, reishi mushroom) and lemon with warm water are a great way to get started!


As you can see, it doesn't take much to keep your body healthy. These natural remedies work and have worked for decades! So the next time you are feeling a little under the weather, try a natural remedy instead of popping a pill.



Marni Wasserman is a plant- loving culinary nutritionist and health strategist dedicated to teaching you how everyday eating can be simple and delicious. Marni is also the founder of Toronto's first plant-based Food Studio and Lifestyle Shop which is where she teaches her signature cooking classes, collaborative workshops and urban retreats.

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