5 Things to Prevent you from Getting Sick this Winter


  • Vitamin C
    • Vitamin C is a nutrient your body uses for many critical functions including: maintaining your bones, muscles, and blood vessels, absorbing iron, and making sure you stay strong and healthy during the winter season. It helps to fight off free radicals that can damage your healthy cells. Vitamin C is naturally found in oranges and other citrus fruits, but it can also be taken orally. Dr. Bennett recommends taking 1000 mg of Vitamin C, five times a day to help boost your immune system. Vitamin C is shown to help increase the number of white blood cells in your body. If you have a low amount of white blood cells, then you could be more susceptible to illnesses.
  • Elderberry Syrup – this may be the most effective to help with your cold.
    • Elderberries are a great natural way to boost your immune system. They contain chemical compounds that are shown to boost your immune system naturally. Elderberries can be consumed in many ways including tea, juice, jams and jellies, lozenges, and syrup. The syrup is probably the most common and is Dr. Bennett’s go to for consuming Elderberry.
  • Chiropractic Adjustment
    • When you have a misalignment or subluxation in your spine it causes stress on your nervous system. This stress can lower your immune system which could lead to an increased chance of a cold or sickness. Our adjustments reduce and remove the stress on your nervous system which results in a strong immune system. Dr. Bennett recommends receiving a weekly adjustments to make sure your spine and nervous system are in tip-top shape.
  • Oregano essential oil – 4-5 drops in water 3-4 times a day
    • Oregano essential oil is a great way to not only boost your immune system, but help minimize symptoms in the event of the cold or flu. The oil has many properties that help your body fight off the sickness including anti-inflammatory, antibacterial, and antiseptic properties. You can utilize Oregano is your diffuser by placing 4-5 drops in the water and diffusing it 3-4 times throughout the day.
  • Heal Your Gut
    • Your gut is the main factor in your overall health. If you have a leaky gut, you probably have a lot of health issues going on. Did you know that 80% of your immune system is in your gut? If you don’t have good gut health then your chances of getting sick this winter will increase drastically. You should take Turmeric and a multi-strain probiotic with at least 25 billion units to help heal your gut.




PB & J Protein Pancakes

It’s National Pancake Day and we’re taking it up a notch with PB & J protein pancakes!

• 1 scoop of Peanut Butter Whey Protein
• 3 tablespoons Almond Flour
• 1/2 teaspoon Baking Soda
• 2 tablespoons Stevia Baking Powder
• 3/4 cups egg whites
• 1 tablespoon Applesauce
• 1 teaspoon Vanilla Extract
• 3 teaspoons Strawberry Jelly

1. Mix together dry ingredients (whey protein, almond flour, baking soda) then mix together wet ingredients (egg whites, applesauce, vanilla extract, jelly). Combine dry and wet mixes.
2. Let mixture sit for 5 minutes.
3. Heat a skillet on medium heat and coat with non-stick spray.
4. Turn heat to low-medium and add pancake mixture one at a time. Let cook for 2 to 4 minutes on each side.
5. Top with strawberry jelly and enjoy!

Nutrition Facts
Calories | 159
Protein | 16g
Carbs | 17g
Fat | 3g