Women's Wellness

OptiMYz Magazine for Women

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Nutrition essentials for fighting off the flu!

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Nutrition is important all the time — however it is especially important during cold and flu season! Don’t put your health at risk by not eating right! Follow these nutrition tips and you will pull though the flu season healthier than ever!

Flu Fighting Tips


  • Stay hydrated — make sure to keep your body hydrated!     Drink your water throughout the day and make sure not to take in too many diuretics such as coffee, caffeinated teas, alcohol and sugary drinks. Easy ways to make sure you are hydrated — you should never feel thirsty and your urine runs clear. The average person needs 2 litres of water a day — if you exercise you need more!
  • Eat a balanced diet of healthy — unprocessed foods. You immune system needs vitamins and minerals to work at its best. Ensure you are getting this by eating regular meals and snacks — every 2-3 hours. Include foods like whole grains, colourful fruit and veggies and lean proteins. If you are already sick — make sure to stay hydrated and get your vitamins and minerals with smoothies and soups. For your smoothies use frozen berries, half a cup of orange juice and crushed ice — and blend — this will feel great on your throat and keeps your immune system strong! Also load up on your veggies — pack your slow cooker with cut up veggies like carrots, new potatoes, celery, tomatoes and spices with a vegetable broth!
  • Tried and true Chicken soup &mdash studies do show that it helps! This feel good food is essential during this time of year! Make a bunch and keep it in the freezer for when you or a loved one gets sick! See below for an easy tried and true recipe.
  • Drink Tea — I am a tea lover — Especially when I am sick. I swear a good cup of tea is a cure all. The warm feeling it gives me makes us all feel better instantly. So de-stress and drink a cup of tea a day. There are lots of great varieties to choose from!

Also do not forget to rest up — getting your 6-8 hours per night is essential. Also, wash up — keep your hands clean — washing them well (you should lather for the length of time it takes you to sing happy birthday) especially before eating!

Tried and True Chicken Soup

6oz boneless skinless chicken breast – cooked.
1 tbsp olive oil
1/2 tsp black pepper
2 quarts of low sodium chicken broth
1 cup finely cut celery
1 cup green onion
2 cups cooked egg noodles
1/2 cup select spices

More flu fighting tips: Getting a good night sleep is a powerful flu fighter! Read on!

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