Quick tips to help you EAT, TRAIN and LIVE through cold and flu season!


Starve a fever feed a cold…or is feed a fever starve a cold???


We never know which one it is and neither are actually right! What we do know is that cold and flu season (just like christmas according to commercials) is right around the corner and nothing can derail your end of year goals then a pesky little bug.

As always the EAT TRAIN LIVE team has got you covered.


We have quick tips for EATing TRAINing and LIVEing through this undesirable season.


What to EAT.

Although vitamin C cannot cure the common cold studies have been shown it can potentially lesson the severity and length of the illness.

These three easy access veggies pack more of a vitamin C punch then that glass of OJ we commonly reach for.

Processed with Moldiv


Kale gets a lot of TV time and for good reason. A one-cup serving of kale provides 80.4 mg of vitamin C. A medium orange has about 69. Add to that double your daily requirement of vitamin A, a whopping seven times the recommended amount of vitamin K AND a good dose of minerals and fatty acids and you have the reason this veg has made a name for itself.

Red Bell Pepper

Add this veggie to your next pizza delivery and you can use the following to justify that cheat meal: A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange—190 mg and has the add benefit of vitamin A which supports eye health. No need to tell the driver this upon delivery…they don’t judge.


Man, moms are smart!!! How many times did you hear “eat your broccoli” as a kid? At just 30 calories per serving this cruciferous, fibre filled veggie provides 132 mg of vitamin C Plus, research shows broccoli may have cancer-preventing properties. BONUS!!!!! P.S. Always listen to your mom!!!!!!



Bone Broths

If you have a grandmother…or a Paleo eating bestie you have definitely heard bout the magic cure all Bone Broth.

Bone broth is said to have a world of benefits including immune boosting properties. It’s made by the slow (we’re talking 24 hours slow) process of boiling down beef, chicken or turkey bones releasing the collagen and amino acids that are said to have healing benefits.

Chicken bones in particular contain a natural amino acid called cysteine, which can help thin the mucus in your lungs making it easier to expel. I know…gross, but useful info when you have that underwater feeling.

See recipe below



How to TRAIN


Should I? Or shouldn’t I?…well it all depends. There are few rules of thumb to follow:


  1. If your symptoms are above the neck, meaning stuffy/runny nose or dry cough you should be ok to hit up the gym (hand sanitizer in tow) but monitor your energy level and lower the intensity, working at 50-75% of your max until you are feeling 100%.


  1. If you have a fever…it is an automatic rest day! A fever is a clue that your bodies immune system is in attack mode and the strength and energy required to push those weights is required elsewhere. Exercising at this time can worsen your symptoms and prolong your illness. REST!!!


  1. If you require medication you may want to sit this one out. OTC drugs can make you feel like you have kicked the cold to the curb but may just be masking symptoms. Some medications can also leave you groggy and at risk for potential injury in the gym and others can raise your heart rate putting your cardiovascular health at risk.


The great news is that regular exercise is known to lesson the number of times you fall prey to common cold and other cold like symptoms.  So the best preemptive medics is regular exercise!

How to LIVE

Let’s face it – ain’t nobody got time to be sick!  Practice these lifestyle habits to help prevent colds and flus or nip them in the bud at early onset.


Practice Good Hygiene

Wash your hands people!  Avoid the spread of viruses by taking a few seconds to wash your hands throughout the day, particularly if you cough or sneeze into your hands.  For those of you with children, teach your kids this practice as well.  Kids are prone to spreading germs especially at school, so have them protect themselves and those around them by washing their hands.

Furthermore, try to avoid coughing or sneezing into your hands altogether.  If an unavoidable cough or sneeze is coming on and you don’t have tissue nearby, cough or sneeze into the side of your arm.


Do you often find yourself coming down with something following a period of high stress?  Well, that pesky stress hormone cortisol can wreak havoc on your immune system.  Take some ‘you’ time on a frequent basis and do what you do to de-stress.  Enjoy these healthy ways to relax:  yoga, meditation, read a book or take a vacation!





When you feel like a cold is coming on, listen to your body!  Take a break and sleep!  Lack of sleep is a form of stress to the body which means it increases your stress hormone cortisol.  As mentioned, increased levels of cortisol can suppress your immune system making you more prone to getting sick.  Lack of sleep can lower virus fighting T-cells making us more prone to getting sick and less resilient to fighting that sickness off.  Try your best to get in that 6-8 hours of sleep nightly.



Drink some Tea

Not just any tea – Choose natural antimicrobials that can help you to fight off sickness at early onset.  Here are some of our favourite ingredients to do just that:

– Raw Garlic:  This may not be the best tasting ingredient in your tea, but it is filled with immune boosting sulfur which helps to fight off viruses like the cold and flu.

– Raw Organic Manuka Honey: Manuka honey is produced in New Zealand by bees that pollinate the native manuka bush.  Raw manuka honey in particular has been shown to have antibiotic and anti-inflammatory compounds.  Not only is it packed with these immune modulating compounds, it also helps to soothe a sore throat with its demulcent effects.

– Echinacea:  If you feel a cold coming on,  load up on echinacea!  Echinacea helps to increase the immune cells that help to combat infection.  This herb should be taken for a short duration at the onset of a cold or flu.  Enjoy it in a tea with your manuka honey!


Try this gut-healing, immune-boosting recipe from our friend and registered nutritionist at Clear Medicine Wellness Boutique, Elizabeth Cardoso…Thanks Liz!!! @hourglassliz



  • 4 quarts of water
  • 1 tsp celtic or himalayan sea salt
  • 4-5 whole peppercorns
  • 2 tbsp apple cider vinegar
  • 1 large onion unpeeled and coarsely chopped
  • 2 carrots, scrubbed and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch of fresh parsley
  • 3-4 garlic cloves, lightly smashed
  • 2-4 lbs of organic, grass fed meat or organic poultry bonesI


  1. Place all ingredients in a large slow cooker set on high
  2. Bring to a boil, then reduce the setting to low for 12-24 hours – the
    longer it cooks, the better it tastes and the more the bones break down – this is where all the magic happens!
  3. Strain the stock through a fine mesh strainer, cheese cloth or coffee filter into a large bowl, and discard the waste – you can keep the veggies and eat them as is or make a tasty puree
  4. Place in mason jars – it will keep for a few days in the fridge, but you can also freeze and keep for future use for cooking soups, stews, rice quinoa etc. or drink as is for an amazing gut healing, collagen building warming drink 🙂



Always consult your health care practitioner before beginning a new health care regime.


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