Your Guide to Avoiding Winter Illnesses

Over the course of one year millions of Americans will suffer from over a billion colds, according to the Centers for Disease Control and Prevention (CDC). The CDC also reports that winter is peak cold season. This should come as no surprise when you think about how many people you see sneezing and coughing during the colder months. Fortunately, you can keep these illnesses at bay and stay healthy with a little effort. Here’s how:

  • Avoid close contact with people who are sick and stay away from others when you feel under the weather.
  • Wash your hands often using soap and warm water to protect against germs.
  • Get plenty of sleep, stay physically active and drink plenty of water to keep your immune system strong.
  • Manage your stress and eat a nutritious diet rich in healthy grains, fruits, vegetables and fiber.
  • Don’t touch your eyes, nose or mouth if your hands aren’t clean.

Nutritional Information (per serving)

Total Calories 278
Total Fat 16 g
Protein 22 g
Carbohydrates 16 g
Dietary Fiber 3 g
Saturated Fat 2 g
Sodium 262 mg
Total Sugars 3 g

Source: USDA

Kale and Tuna Salad


  • 2 5-ounce cans tuna
  • 1 bunch kale
  • 2 ounces cherry tomatoes
  • 1 lemon
  • ¼ cup extra virgin olive oil
  • 2 Tbsp. balsamic vinegar
  • Kosher salt (to taste)
  • Freshly ground pepper (to taste)


  1. Wash kale. Set aside to drain water off.
  2. Cut tomatoes in half and lightly toss in a bowl with balsamic vinegar, oil, and a pinch of salt and pepper. Set aside.
  3. In a salad bowl, mix tuna and liquid from the can gently with juice from half of the lemon and a pinch of pepper.
  4. Massage kale for about 3 minutes to soften it.
  5. Add the kale and half of the tomatoes to the tuna, and gently toss until all is coated with dressing.
  6. Add remaining tomatoes.
  7. Squeeze remaining lemon all over and serve.

Makes: 4 servings