I’m sorry for not blogging in a while, you guys. I finally made the big move to Austin, Texas! Moving half way across the country and getting myself and my family settled has taken up all my time and energy. And in the process I have gotten sick, so I thought it would be great if I could share how I have been able to get over and even prevent the cold and flu these past few years. Now there are a ton of natural ways to get rid of the cold and flu, but I’m sharing the tried and true ones I know of. This list is also great for upper respiratory infections (sinusitis, sore throats, runny nose, etc…).


1. Sleep

Your immune system needs rest to keep you healthy. When we sleep our bodies repair themselves. In one study done at Carnegie Mellon University, even if people said they felt well rested if they’d averaged fewer than 7 hours of sleep per night, they were almost 3 times as likely to get a cold as those who got 8 hours or more of sleep time. http://abcnews.go.com/Health/ColdandFlu/15-ways-prevent-colds-flu/story?id=18005129

2. Avoid sugar

Sugar is notorious for suppressing the immune system and when there’s a nasty virus floating around, you become much more susceptible to it because sugar curbs immune system cells that attack bacteria. After people in a study at Loma Linda University consumed 6 tablespoons of sugar (whether in orange juice, honey, or sugary drinks), their infection-fighting white blood cells lost the ability to fend off bacteria and viruses. Your immune system stays depressed for several hours after you eat or drink sugar, so if you down a soda every few hours (3 servings could put you over the 6-tablespoon mark), your resistance will be lowered for much of the day. So that old myth of drinking lots of orange juice when you feel sick gets thrown out of the window. http://abcnews.go.com/Health/ColdandFlu/15-ways-prevent-colds-flu/story?id=18005129


3. Drink LOTS of fluids like Apple cider vinegar brew and Veggie Juice w/ Oil of Oregano

You may not feel like eating solid foods, but make sure to take in plenty of fluids. Choose hot liquids such as tea with lemon or apple cider vinegar brew.  Colds and flu cause your body’s pH to become slightly more acidic than healthy levels. Although apple cider vinegar itself is acidic, it has an alkaline effect which helps to balance out the pH level of your body. The hot liquids help break up mucous and phlegm. I also love juicing beets, kale, spinach, apple, lemon, and adding a few drops of oil of oregano. Not only do you get a ton of immune boosting nutrients from the raw greens, lemon, and apple, but the beets detoxify while the oregano oil is a powerful antimicrobial and helps fight off bacteria.

Apple Cider Vinegar Brew Ingredients

1/4 cup water

1/4 cup unfiltered apple cider vinegar

1 tablespoon honey

1 teaspoon cayenne pepper

1 wedge lemon


  1. Bring water to a boil.

  2. Combine hot water and apple cider vinegar in a small glass or mug.

  3. Add honey and cayenne pepper. Stir well. Top off with a squeeze of lemon.

  4. Take a deep breath of the mixture, and start drinking.

4. Avoid eating meat

It is best to avoid taking in meat when you are sick. The body has to use a lot of energy to properly digest meat protein and it needs all of the energy it can muster to fight off infections.

Instead, eat beans, quinoa, or add hemp protein to shakes, it’s easier for your body to digest.

5. Probiotics

Take probiotics; foods or supplements containing bacteria that are good for your health–that include Lactobacillus. Unlike antibiotics, which work by killing bacteria, both friendly and unfriendly, probiotics work with your body.  By boosting populations of beneficial bacteria, you effectively crowd out the bad bacteria, making it more difficult for them to thrive.

6. Vitamin D3

Taking a vitamin D3 supplement is highly effective in the winter when there is not as much sunlight and our bodies are not naturally producing D3. It is immune boosting. Take 5,000 IU’s daily.


7. Vitamin C

This favorite boosts your body’s capacity to combat bacterial and viral infections. Take 1,000 mg daily.


8. Garlic

This herb’s antibacterial properties boost your immune system and help with colds. So take in pill form or cook with lots of garlic. My recommendation is vegetable, quinoa, bean soup.


9. Astragalus

Studies have found that astragalus has antiviral properties and stimulates the immune system. Astragalus can be found in capsule, tea or extract form at health food stores. Take 400 mg’s Daily.

10. Zinc

Zinc is a key mineral for your immune health. Your white blood cells simply can’t function without zinc. Zinc affects multiple aspects of your immune system, including neutrophils, natural killer cells, phagocytosis, cytokine production, antibody production, and even gene regulation within your lymphocytes. Take 40mg or under daily, to avoid nausea and cramping