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5 worst things for your immune system

Cocold-fluld and flu season is here and when you pair all those germs with a poor diet, you are creating the perfect situation to get sick. BeautiFitStrong has the 5 things you may be doing that could make you more susceptible to catching that cold!!

1) Not getting enough sleep – Your body needs rest to heal and recharge. When you are sle4eping less, you’re lowering your immune system. If you are waking up tired it may be a sign that you’re not sleeping enough or getting quality shut-eye. BeautiFitStrong strongly recommends you get 7-9 hours of quality sleep a night.

2) Poor diet – We all like to cheat and eat a cookie, but foods highin sugar can lower the ability of white blood cells to kill germs. Excessive amounts of alcohol will make your liver work harder to detoxify your blood, ultimately robbing your immune system of nutrients to fight off bacteria. Too much fat in your diet lowers your antibody production and can cause a slow reaction to the infected area. BeautiFitStrong wants you to ditch those pre-packaged foods high in fat and sugar. If you are going to drink alcohol stick with liquor and only have one!

3) Excessive germs – Be mindful during the sniffle season everything you touch has someone else’s germ on it especially at the gym. So in between each machine make sure you wipe off your hands with an alcohol wipe and please be kind and wipe down your machine when you are finished.

4) Overtraining and stress – Many of us feel like we need to step up our workouts to counteract our overindulgences, but that may be doing more harm than good. While BeautiFitStrong wants you to stick with your workouts, overtraining will exhaust your body, possibly risk injury and weaken your immune system. Keeping up with your regular workouts will strengthen your immune system.
– It’s probably dark when you wake up and when you leave work it’s dark again. The lack of sunlight can lead to a Vitamin D deficiency and possibly spiral into seasonal affective disorder depression symptoms as well. BeautiFitStrong wants you to try to get out during the day and see the sun. This will help your body produce more Vitamin D. Include foods high in Vitamin D3, such as oranges, egg yolks, fatty fish and low fat cheese.

How many eggs should you eat a week?

eggsAnyone who knows BeautiFitStrong, knows we LOVE eggs. We love making the omelets with whatever is leftover in our fridge. And we truly mean WHATEVER is in the fridge. But how many eggs are too many eggs? How many eggs should you or can you eat per week?

It turns out it’s all about saturated fat and looking at your TOTAL diet. It’s totally healthy to eat two eggs a day, but if you like those eggs with cheese, then you’ve just upped your saturated fat and calories by a lot. Now if you make your eggs like BeautiFitStrong does with all those leftover veggies in your fridge and leave off that extra saturated fat, then going through a carton of eggs in a week is just fine.

The bottom line is that the right amount of eggs is totally dependent on the rest of your diet. A single large egg has about 80 calories, five grams of fat and six grams of protein. If you already getting plenty of protein and fat from other meals, eating a 4-egg cheese omelet for breakfast is probably not the best choice. But if you know you’ll be on the go and don’t know where your next source of protein will come from, go ahead and crack those eggs.

Chocolate-Hazelnut Protein Cheesecake

choc-haz-cake(serves 8)

¾ cup graham crackers
¼ cup coconut oil
2 cups plain, low-fat Greet yogurt
2 cups extra-light cream cheese
½ cup chocolate protein powder
1 tbsp. chocolate-hazelnut spread (low sugar if possible)
2 tbsp. roasted hazelnuts, chopped

Preheat the oven to 355F

Place the crackers in a blender and blend until finely crushed or you can put them in a sandwich bag and hit them with a rolling pin.

Melt the coconut oil in the microwave for 1 minute, then pour it over the crushed crackers. Stir this together until the crushed crackers are fully coated.

Pour the mixture into an 8inch loose bottomed cake tin and press the mixture down as tightly as you can.

In a separate bowl mix together the yogurt, cream cheese and protein powder.  Beat it until smooth (there should be no lumps of powder. Pour mix over the cracker base and level it out.

Bake on a middle shelf for 30 minutes. The top should not color, if it does turn the oven down slightly. You still want the middle of your cheesecake to ‘wobble’ when you take it out of the oven, don’t wait until it is fully set as it will set further once it is chilled.

Remove from the oven and allow the cheesecake to come to room temperature before chilling in the fridge for a minimum of 4 hours before removing from the tin.

Finish by spreading on the chocolate-hazelnut spread and sprinkling over the chopped hazelnuts.




Prep time: 30 mins
Cook time: 6 hours
Serves: 8




  • 5 lbs Boneless Skinless Chicken Thighs
  • 3 Cans Great Northern Beans
  • 2 Cans (8 oz. each) Diced Green Chilies
  • 1 Very large yellow Onion, diced
  • 1 T. Garlic, minced
  • 2 t. Cumin
  • 1 t. Chili Powder
  • ¼ t. White Pepper
  • 1 T. Coarse Real Salt
  • 2 C. Chicken Broth
  • 1 C.  Regular Milk
  • 1 Can (14.5 oz) Diced Tomatoes (optional)
  • ¼ C.  arrowroot starch or cornstarch
  • ½ C. Water
  • ⅓ C. Cilantro, chopped


  1. Place the chicken thighs, beans, chilies, onion, garlic, cumin, chili powder, pepper, salt, chicken broth, milk and optional tomatoes in a crock pot. Cook on high for 5-6 hours, or until chicken is very tender.
  2. Remove the chicken and place in a bowl. Lightly shred with a fork.
  3. Place the arrowroot starch in a small bowl and slowly whisk in the ½ C. water to make a smooth, lump-free mixture. Stir the mixture into the chili in the crock pot.
  4. Add the chicken back into the chili and stir to distribute. Let cook for another 30 minutes. Soup should thicken up.
  5. Add the cilantro to the soup just before serving and check the seasonings, adding more salt or pepper if desired. If you want the soup to be a little thinner, add more chicken broth or milk until desired consistency is achieved.
  6. Top with a squeeze of lime juice.