Tips to Prevent Cold & Flu!

By: Jacqueline Gomes, RDN, MBA

According to experts, flu season may start early this year. Help protect yourself with these simple and smart tips! 

  • Wash Your Hands Often: Most cold and flu viruses are spread by direct contact. Wash your hands often and/or use an alcohol-based hand sanitizer.
  • Drink Plenty of Fluids: Water keeps the tissues of the respiratory system moist and helps the immune system function properly.
  • Do Aerobic Exercise Regularly: Moderate exercise – 30 to 90 minutes most days of the week increases immune function and reduces your chances of catching a cold.
  • Control Stress: People who are experiencing emotional stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts.


Strengthen your immune system with the right foods!

  • Navel Oranges provide a good source of potassium for a healthy blood pressure, folic acid and an excellent source of antioxidant Vitamin C which, has been shown to help support a healthy immune system.
  • Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25 percent.
  • Phytochemicals are natural chemical found in plants that give the vitamins in food a supercharged boost. Eat dark green, red, and yellow vegetables and fruits.
  • Eat Soup! Did you know? Chicken soup can be a cold and flu fighter! Studies have shown that chicken soup specifically can thin mucus secretions. The vegetables in soup will give a healthy does of antioxidants to support a healthy immune system and the noodles will give you much needed energy from carbohydrate.


Creamsicle-Chia Parfait

Creamsicle chia parfait

Prep: 5 minutes

Makes: 1 Serving


  • 6 ounces fat free Greek yogurt
  • ¼ cup chia seeds
  • ½ Navel orange, segmented
  • ¼ cup granola



  1. Combine yogurt and chia seeds, mix well and set aside.
  2. Using a sharp paring knife, segment half of one navel orange by sliding your knife between the membrane and pulling back each layer. Cut oranges segment into thirds.
  3. Place ½ of yogurt mixture into bottom of a glass, follow with granola, ¼ of remaining yogurt mixture, oranges and lastly top oranges with left over yogurt. Enjoy cold!

Recipe by: Jacqueline Gomes, RDN, MBA