health · nutrition · recipe

Recipe and Tips on how to not get sick!

Hey everybody, hope you all are doing alright. I’m fighting the beginnings of some sort of illness and I think I am winning, but it has knocked me out a enough that even a simple bike ride and body-weight workout have left me exhausted. Not cool! Have not lifted the barbell since Friday, I’m going crazy!!

It is still that time of year where as a society we like to share too many of our yucky germs and get sick. We always hear that we can avoid this by washing out hands frequently, but there are other ways to help yourself not get sick. So here is what I normally share with my clients on how to stay healthy.

1) Sleep. Getting the proper amount of sleep each day allows your body to recover from its day of work. It allows the body to re-energize and the immune system has a chance to reboot itself as well. Your immune system is what keeps you healthy, so do it a favor and keep it healthy.

2) Vitamin C. Now before you go crazy buying bottles and bottles of OJ, stop and reconsider what your source of Vitamin C is. There are many different brands of Vitamin C supplements that you can take daily to ensure that you are indeed getting in the daily dose of Vit C. I take a gummy myself everyday and when I am starting to feel like something is knocking on my door I will increase my dosage just a tiny bit.

3) Drink plenty of water. Keeping up with your fluids on a daily basis is just plain healthy for you in general, but when we get sick, we have a tendency to stop drinking fluids because we may not feel like eating or drinking much of anything. Getting in your water intake even while sick is going to keep you hydrated and will help keep your body healthy and therefore could lead to faster recovery as you will not be dehydrated.

4) Eat right. Eat quality food people, just because you are sick does not mean you can eat like crap. Keep eating your veggies and healthy carbs to keep yourself fueled properly.

5) Use your elbow or shoulder to sneeze or cough, and then wash your hands! It literally drives me insane when people do not even attempt to cover their mouths or noses when the cough or sneeze. I mean come on people, it is not that hard. And when they do they use their hands and DO NOT wash them. How do you think germs get spread…..yeah that’s right, because you sneezed into your hand with your germs and touched that door knob or that counter. Use the crook of your elbow…this is a hard place to have someone contact it with their hands or face or whatever. And if you can after you sneeze or cough, wash your hands anyway. If you can’t, use antibacterial lotion. Be safe, not stupid.

Remember I am by any means a doctor or a nurse, or anything licensed in the medical field, but as a trainer we are constantly in contact with people who are healthy or sick and have learned a few tricks over the years. Be respectful of yourself and others and keep yourself healthy. You do not have to fall to the flu every year!!

OK, how about that recipe. This one is out of this world and by one of my favorite bloggers The Paleo Parents. They are a married couple with a few children who started eating Paleo a few years ago due to health problems she had. They are doing well and have written two of my favorite Paleo cookbooks ever, Beyond Bacon and The Real Life Paleo. This recipe I am sharing with you today is from The Real Life Paleo and is called Sweet Potato Apple Hash. My husband makes this every week for his lunches and once I snagged a bit of it fell in love with the flavors it brought to my mouth. The sweetness of the apple with the buttery sweet potato flavor and of course the onions is a perfect match! We have tried it with the regular (orange) sweet potatoes, as well as purple sweet potatoes and have used the slicer in our food processor instead of chopping everything by hand and prefer the flavor doing it that way brings to the table. It says to use the sausage recipe from Beyond Bacon, we usually use grass-fed ground beef. Hope you enjoy it as much as we do!


Sweet Potato Apple Hash


  • 2 sweet potatoes, diced small
  • 2 green apples, diced small
  • 1 large yellow onion, diced small
  • 2 Tbsp lard
  • 1 lb. breakfast sausage (such as the maple sage breakfast from Beyond Bacon
  • salt and pepper to taste


  1. In a large cast iron skillet over medium heat, melt lard.
  2. Sautee potatoes and onions until potatoes just begin to soften.
  3. Add sausage and apples, continue to cook until sausage has browned, breaking up larger pieces.
  4. Add salt and pepper and serve.

Alright guys, hope you all found something to smile about yesterday and please continue to pray for anyone out there right now who needs that little ray of hope. Have a wonderful Tuesday!



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