Cold and flu season may be around the corner, but you have this. With a few smart snacks and sips in your daily routine, you can help your immune system to stay strong without revising your entire lifestyle.
Whether you give up at home whether you are taking premade items from the store, here are some autumn inspired, immunity-enhancing ideas to keep you a good feeling, inside and out.
Power snacks
Between school schedules, training and cooler weather, you are more than ever on the road. These simple combos are full of seasonal taste and packed with nutrients to support your immune system (and to satisfy snack craving).
Apple slices with almond butter and cinnamon
Why it works: apples are in high season and full of fibers and antioxidants. Almond butter brings proteins and vitamin E and cinnamon? That is an anti -inflammatory bonus.
How to make it: Cut a fresh apple (HoneyCrisSP or Fuji = Fall Faves), spread almond butter on each slice and sprinkle with cinnamon or chia seeds.
Greek yogurtparfait with pears and pumpkin seeds
Why it works: Greek yogurt = probiotics. Pears = seasonal fiber and vitamin C. Pumpkin seeds bring zinc, an important immune booster.
How to make it: layer yogurt with chopped ripe pears and a tablespoon of pumpkin seeds. Add a dash of honey if you want a touch of sweetness.
Immunity smoothies (no sapper needed!)
These smoothies work with a blender, or you can stir premade juice in the smoothies purchased in the store and call it a day. Anyway, you feed smartly.
Fall Sunshine Smoothie: Bright, Citrusy and Cold Fighting without the tropical twist.
Ingredients:
- 1/2 cup of orange juice (fresh or store room)
- 1 small apple (peeled and minced meat)
- 1/2 banana
- 1/2 head of Greek yogurt
- 1/2 teaspoon of turmeric (optional)
Why it helps: vitamin C, intestinal -friendly probiotics and a little anti -inflammatory edge of turmeric.
En route? Mix OJ with your favorite pre -made smoothie and stir some yogurt for extra proteins.
Green Glow Smoothie (with an autumn turn): light, clean and full of goodness.
Ingredients:
- 1/2 banana
- Handful of spinach
- 1/2 pear or apple (minced meat)
- 1/2 cup of almond milk or water
- 1 tbsp almond butter or vanilla -protein powder
Why it helps: leafy vegetables support immunity and digestion, while seasonal fruit and healthy fats help you stay fed longer.
Do you not want to combine spinach? Instead, use a green juice if your base – only check on low sugar on the label.
Pumpkin Power Smoothie: creamy, cozy and perfect for recovery days.
Ingredients:
- 1/2 banana
- 1/2 cup of pumpkin puree (not cake filling!)
- 1/2 cup of almond milk
- 1/2 Head of Greek yogurt or protein shake
- Dash of cinnamon, nutmeg and vanilla
Why it helps: pumpkin is full of vitamin A and antioxidants, and this combination is great for recovery after training and autumn taste.
DIY -Sap mixtures and boosts
Whether you have a sapper at home or enjoy taking fresh juices out of the store, these fast comboes are great for immune support. Use them as it is, or give them a little extra kick with these simple add -ons.
Immunity Juice Hack #1: Citrus + Ginger Kick
Start with: 1 cup of orange or apple cider (search for 100% juice)
Add: a few drops of liquid ginger (or a dash of ground ginger) and a dash of lemon.
Immunity Juice Hack #2: Antioxidant Punch
Start with: 1/2 cup pomegranate juice + 1/2 cup of cooled green tea
Add: a dash of lemon and a teaspoon of honey.
Try one (or everything!) Of these snacks and sips, and don’t forget: exercise + recovery + food = your autumnwellness formula. At VASA, Wellness goes much further than the blender. Whether you are flows through a studio -red HIIT class, recovers in StudiorLow infrared yoga or red light therapy, strong lifting, getting an efficient cardio or connect to our supporting fitness community, you do more than remain active. You build a lifestyle that supports your body all year round.*
*Club facilities vary per location.
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