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it can be hard when you become a parent to stay on top of your health when your little ones are picking up germs left, right and centre. Especially during flu season (October-May), and with all that’s been going around lately, it can feel like a never-ending stream of runny noses. Kids are going to get sick, that’s inevitable, and we can’t (and shouldn’t) wrap them up in cotton wool. They need to experience these things to help build up their defense and immunity.

But how, as parents, can we stay on top of our own health and avoid getting sick?

Well, here are some of our favorite tried and tested methods…

1. Nourish - Nourishing foods that warm our bodies from the inside out, that are wholesome and nutrient-dense, should be our go-to’s to help keep sickness at bay. Sourcing vegetables that are seasonal means you are eating vegetables when they are thriving and rich in minerals and nutrients.

hEAD TO THE BOTTOM OF THIS BLOG TO SEE THE RECIPE FOR OUR FAVORITE Chicken and Kale Soup for when YOU ARE feeling under the weather. It’s in season right now, nutrient-dense, simple to make, and great for the whole family to enjoy.

2. Hydrate - Keeping up your water intake is integral for optimal health. Aim to drink between 3-3.5L of filtered water per day. When you are feeling under the weather, your body might be craving warmer liquids. We love sipping on bone broths and drinking fresh lemon, ginger and honey tea. Make sure when choosing your honey you are going for quality over quantity. A lot of grocery chain honeys are mostly sugar water with a small % of actual honey. Where possible, look for locally sourced raw honey. Eating honey that is locally sourced can also help if you suffer from seasonal allergies.

3. Supplements - Unfortunately, no matter how diligent you are about shopping for organic produce, our foods are still not as nutrient dense as they used to be. this is Due to overworked soil which over, time has become depleted in essential minerals. To make sure we are getting in all of our daily nutrients, us mamas love to take a few key supplements.

  • Daily Multi Vitamin - This should be a staple for everyone. We love Every Woman’s One Daily Multi by New Chapter

  • Vitamin C - Livon labs has created a potent Vitamin C gel. You take this Lypo-Spheric gel on an empty stomach 15-20 mins before eating. It’s a bit strange at first to get used to but luckily, it doesn’t taste like anything. It’s the best Vitamin C we have tried so far.

  • Echinacea - We normally ramp up our daily dosage of this supplement during the flu season or whenever we start to feel the first signs of sickness. Echinacea is a perennial plant and known to help support the immune system and reduce symptoms of cold and flu.

  • Elderberry - We only recently discovered the benefits of Elderberry, but this is a great go-to to add to the mix when you or your kiddos are feeling run down. Elderberry is rich in flavonoids, which are Powerful antioxidants that help keep the immune system strong. You can also give Elderberry syrup to your children, which is A great natural supplement to strengthen their immunity.


4. Sleep - Supplements aside, probably the best medicine you can give yourself to help recover from illness or to strengthen your immune system is sleep. The amount and quality of sleep really determines how effective that sleep will be for your body. Studies show that between 8-9 hours is the optimal range for humans. Consistency of sleep is also important so try to go to bed at the same time and wake up at the same time every day, even on weekends. This will give your sleep more power to help you stay fit and healthy.

5. Gentle Exercise - We don’t encourage intense exercise when you are feeling under the weather. Your body is already under stress and exercise is a stressor in your body which naturally raises cortisol levels. But a gentle stroll to improve breathing and circulation should be encouraged when you are feeling unwell. Getting some fresh air and natural light can also help to lift your spirit, as we all know its no fun being stuck indoors when we are not feeling well!

Our Homemade Chicken + Kale Soup

1 whOLE oRGANIC cHICKEN 3-3.5lb

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2 large Carrots

2 Stalks of Celery

1 Leek

1 Yellow Onion

1 Clove of Garlic

Bunch of Kale

Fresh Parsley

Dried Parsley

1 Bay Leaf


Salt + Pepper to Season


First prepare the chicken for roasting. Season it with salt, pepper and dried parsley. Put it in the oven to roast for 1hr-1hr 15 (size dependent).

While the chicken is cooking, prepare the vegetables. Cut up all the vegetables and rinse under cold water to remove dirt.

using a pan on the stove, sauté onions and garlic and then gradually add the carrots, celery and leek.

Add to the vegetables a mix of 1/2 chicken STOCK and 1/2 cold water (enough to cover the veggies with some extra). then, Add the bay leaf and any additional seasoning. Simmer on a low heat until chicken is cooked through.

Once chicken is fully cooked, pull it out of the oven and place to the side. at this point, add the kale to your broth on the stove top. Once kale has softened, shred the chicken off the bone and add to your broth and vegetable mix.

Take it off the stove and serve hot with fresh parsley on top. enJOY!


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