5 Ways to Reveal Your Strong and Gorgeous Abs

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

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This post has been updated.

Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Aries (March 21 – April 20): Hagrid

Starting off big and bold with the giant himself, Rubeus Hagrid. His larger-than-life presence fills up the room, the quidditch field, or wherever he steps foot, and people are automatically drawn to his infectious energy. Once he sets his mind to something, he cannot be stopped (remember Fluffy? And Norbert?), using his stubborn nature to the benefit of Hogwarts and the people around him as a whole. However, his mouth tends to run faster than his brain, sometimes getting him in trouble — much like you, dear Aries. 😉

Taurus (April 21 – May 21): Hedwig

Listen: Hedwig may not have been the first 'person' you thought of here, but hear me out! Hedwig is extremely headstrong, making her presence known and doing exactly what she wants (and needs) to do at all times. The Dudleys are being jerks? She's screeching. Harry needs his mail? She's flying. But at the end of the day, she just really loves to be home with her favorite person — Harry.

Gemini (May 22 – June 21): Draco Malfoy

Y'all aren't ready for this, but Draco isn't a Gemini simply because of the stereotypical assumptions people make about Geminis. While he is definitely sneaky, and whatever other negative attributes people try to attach to Geminis, I actually think his duality lies in his pull to please his parents vs his desire to be a literal child and friend to his peers. While he is a bully throughout the entirety of the series, it becomes quite clear that his bullish nature comes from his family's legacy — and his acceptance or rejection of that narrative. If he used his fierce dedication to his family (and ultimately the Death Eaters) for good, he could live an entirely different life.

Cancer (June 22 – July 22): Dobby

Have you ever met someone who cares for another person the way that Dobby cares about Mr. Harry Potter? Before they've even met, Dobby uses his extreme empathy in an attempt to save Harry from Voldemort. While his actions may seem misguided, his intentions truly come from the heart, as he desperately tries to keep Harry from making it to Hogwarts. And when Harry eventually returns that kindness with a sock, freeing him? Dobby is loyal until the bitter end.

Leo (July 23 – August 22): Harry Potter

Who has more main character energy than you, Leo? Harry may seem like a reluctant hero at times, but ultimately this wizard is definitely confident in his abilities. I mean who else would go after the golden snitch like that as a first year? Or literally say out loud, "I am the chosen one," to one of his best friends? Jokes aside, Harry is totally magnetic, attracting friends and foes alike wherever he goes — and he uses that powerful draw to help him throughout his fight against Voldemort and the Death Eaters.

Virgo (August 23 – September 21): Hermione Granger

It's no secret that Hermione is always the smartest person in every room. And much like you, Virgo, she also knows to ask the right questions when she doesn't know the answers — hello, searching high and low to learn who Nicolas Flamel is — ultimately getting exactly what she and her friends need in the fight between good and evil. She's organized, intentional, and an absolute go-getter, making her a pretty unstoppable force of nature. But don't be fooled by her buttoned-up exterior; our girl is totally tender inside, using her skills as a shield against any harm towards herself, her parents, and her friends.

Libra (September 22 – October 22): Albus Dumbledore

Who wants justice and balance in the world more than Albus Dumbledore? The fearless Hogwarts leader is nothing if not consistent in his almost religious pursuit of creating a fair, equitable, good world for all witches, wizards, and muggles alike. Even when it means sacrificing his own life, Dumbledore will do what it takes to do what's ultimately right. And with those fierce wizard coats and accoutrements? Yeah, he's absolutely a Libra.

Scorpio (October 23 – November 21): Severus Snape

Much like his younger Slytherin student, there's a lot more to Severus Snape than what you may typically think about Scorpios. Sure, he's a little sneaky, incredibly intense, and super elusive — but those aren't always bad traits to have! Snape uses his secluded nature to his advantage for the advancement of the greater good. See, he's loyal to the bone, and would do anything to protect Harry based on his love for Lily Potter. So while he may seem 'bad' at first, Snape is proof that appearances can certainly be deceiving, and that there's a lot more behind that wall he's got up.

Sagittarius (November 22 – December 21): Sirius Black

Alright, let's jump into the slightly mischievous, highly passionate Sirius Black. This man exudes Sagittarius energy to the max. He'll play the villain if he has to, completely unbothered by what other people think about him — just as long as he's able to protect and care for those he loves. He has the biggest heart, an immediate warmth, and a charm about him that allows him to become a fast friend to all. And at the end of the day, he’s not afraid to stand up for what he believes in…even when that’s his entire family.

Capricorn (December 22 – January 19): Minerva McGonagall

Minerva McGonagall is whip smart and incredibly dedicated to her job — sound like anyone you know, Capricorn? She takes her responsibilities so seriously that she's willing to fight trolls and Death Eaters and everything in between for her students. And while she's tough on Harry, Ron, and Hermione, she's also always looking out for them at every turn, giving off an innate motherly quality constantly. Truly, this woman is an absolute icon and should be protected at all costs.

Aquarius (January 20 – February 18): Ron Weasley

One thing about Ron Weasley? He certainly marches to the beat of his own drum like the true Aquarius he is. Ron's different, and he's not afraid to be, even when Draco says something snide or he's wearing hand-me-down robes. He ultimately wants to make the world a better place for his friends (and for everyone), allowing his experiences to help find unique solutions however he can. Ron is persistent in fight between good and evil — even when it brings him to the lowest of lows — and doesn't let hardship keep him from doing his part.

Pisces (February 19 – March 20): Luna Lovegood

Luna Lovegood is the epitome of a Pisces. She's dreamy and caring and sorta has her head in the clouds. Although she seems like she's in la la land at times, there's honestly a lot more going on beneath the surface. Luna has a perspective unlike anyone else, so she's able to help paint a fuller picture for Harry and the rest of Dumbledore's army as they train to defeat Voldemort day-in and day-out.