I Tried the Whole30 and Disliked It for These Reasons

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)

Follow us on Pinterest for more sick day recipes.

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.”

Speak Now Spritz

Very few combos scream "Halloween" like purple and glitter. This Halloween cocktail is totally magical, and it's so pretty, it's basically party decor! (via @thespritzeffectfor Brit + Co)

Vampire's Kiss Cocktail

This is one Halloween cocktail that tastes good *and* looks good. Add it to all your spooky get-togethers to totally freak out your guests. Bonus points if you're dressing up as a vampire for Halloween! (via Brit + Co)

Cranberry Is The New Black Halloween Cocktail

Did you know that black vodka exists? Well, thankfully, it does, and it goes effortlessly into this sparkling cranberry drink. (via Brit + Co)

Black & Orange Rum Punch

It's a Halloween party, so there has to be some orange and black on the menu. This delicious rum punch is a welcome change from all of those pumpkin drinks out there. (via Brit + Co)

Blood Bones Halloween Cocktail

This campy cocktail is something your guests will be talking about all night. Prep your Jello bones ahead of time using some molds, and there's no need for any other garnish. Unless, of course, you want blood bags for the drinks. (via Brit + Co)

Ghostly Halloween Cocktail

Turn your cocktail a ghoulish hue by mixing red and green food coloring together with Chambord. Dry ice added before serving makes the drink smoke like a spooky potion. (via Brit + Co)

Apple Cide-Car

This spin on the classic Sidecar cocktail is like the grown up (and tastier) version of bobbing for apples. You can serve this Halloween cocktail hot or cold, depending on your preference. (via Brit + Co)

Zombie Cocktail

This delicious drink uses rum for a fruity, tropical finish that will remind you of summer – even on Hallow's Eve. (via A Couple Cooks)

Apple Butter Old Fashioned

Put your fall stock of apple butter to good use in this Old Fashioned recipe. The tart-sweet apple flavor mellows out bourbon's fiery bite for smooth sipping all night long. (via Half Baked Harvest)

Prosecco Punch with Cranberry + Orange

Tangy cranberry and sweet orange set this Prosecco punch apart, giving it a festive harvest flair. Change up the cranberry and orange ratio until you find a mix that you like the best. (via Chattavore)

Eyeball Martinis

Make your guests squirm with this ingenious Halloween hack. Stuff some Spanish olives into cocktail onions, and they look just like eyeballs – ready to grace your glass with gross. (via Sprinkles & Sprouts)

YoCo Vodka’s Monster Halloween Cocktail

To make this spooky sip, add 1 ½ oz YoCo Vodka, ¾ oz Lemon Juice, 1 oz Black Raspberry Liqueur, ½ oz Simple Syrup, and ½ tsp Activated Charcoal to a cocktail shaker. Fill the shaker with regular ice and shake vigorously. Strain into a glass, add 1 pea-sized Dry Ice Chip on top, and watch your "monster" come alive! (via YoCo Vodka)

Death Eater Negroni

This moody take on the Negroni is the drink your Harry Potter-themed party craves. (via Half Baked Harvest)

Hallowine Sangria

Here's a sweet sangria to add to your spooktacular holiday list! It's made with Cabernet Sauvignon, sugar, orange juice, orange liqueur, and club soda. Easy! (via The Seasoned Mom)

Spooky Punch

This tasty fruit punch gets a spooky upgrade when you swap the fruit garnishes for faux spiders. Serve in small glasses or go big with fancy goblets that would make Dracula proud. (via Culinary Hill)

Glow-in-the-Dark Infected Brain Cocktail

If you're into the blood and gore of The Walking Dead or 28 Days Later, this bright concoction may be right up your alley. While it's not quite as eerie as a brain hemorrhage shot (eek!), this whole drink glows in the dark thanks to the tonic water, so serve it when the lights go out. (via Boulder Locavore)

Pulparindo

Natali Villarruel, National Tequila Ambassador for Mi Campo crafted this stellar cocktail inspired by Halloween candy. “This drink is a throwback to my childhood growing up in Mexico and the Pulparindo candy we’d get on Halloween," she said. To make it, shake 1.5 oz Mi Campo Reposado, .5 oz Ancho Reyes Liqueur, and .5 oz lime juice with ice before straining into a glass. Top it with some Jarritos Tamarindo, and get ready to gulp! (via Mi Campo Tequila)

Haunted Orchard Cocktail

A mysterious rustling noise in the orchard... a mist creeping in between the trees... it sounds like after your apple picking adventure, you could use a drink! (via Half Baked Harvest)

Magic Cotton Candy Martini

Impress your friends with an alcoholic magic trick by playing magician mixologist at your party. Pour shaken grape juice and vanilla vodka over cotton candy, and watch it dissolve into a delicious syrup to sweeten your Halloween cocktail. (via The Cookie Rookie)

Toil & Trouble

Craving a Hallowen cocktail that's a bit more elevated? This recipe from Elvie's in Jackson, Mississippi infuses edible glitter into your holiday elixir. To make it, combine 1.5 oz black sesame-infused scotch, 0.5 oz Cathead Hoodoo Chicory liqueur,0.5 oz Cocchi sweet vermouth, and 2 dashes blood orange bitters with some edible glitter! (via Elvie's)

Pomegranate Cider Mimosas with a Salted Caramel Rim

Start your Halloween celebration early by serving up these pomegranate cider mimosas. Of course, it wouldn't be trick-or-treating season without adding some candy to the mix with the salted caramel rim. (via How Sweet Eats)

Beetle Juice

This Halloween cocktail boasts a haunting blood red color, perfect for spooking your friends with. To make it, shake 1.5 oz Espolon Blanco tequila, 0.75 oz Grand Marnier Cordon Rouge, 0.75 oz orange juice, 0.5 oz lime juice, and 0.5 oz beet syrup over ice. Strain the mix into an iced glass and garnish with an orange slice! (via Grand Marnier)

Clonakilty Witches Brew Cocktail

This drink pays homage to Ireland's myths and legends through the essence of Samhain, which is, essentially, the ancient Celtic version of Halloween! To make it, mix together 1.75 oz Clonakilty Port Cask Whiskey, .5 oz orange juice, a splash of ginger ale, and garnish it all with an orange slice. (via Clonakiilty Distillery)

Witches Brew Cocktail

Use regular or black vodka to make this eerie cocktail. The recipe *also* includes a special hack for rimming the glasses with colorful sugar. It's scary good! (via Sprinkles & Sprouts)

The Grave Digger Halloween Cocktail

This creepy cocktail mixes bourbon, hard cider, and ginger ale for a drink that will make even the scariest of demons disappear. (via Boulder Locavore)

Sour Frankenstein Halloween Cocktails

What makes these cocktails *so* delightfully sour? Homemade margarita mix, shaken with freshly squeezed limes. Oh, and that's not real blood on the rim — just a little corn syrup and red food coloring. (via The Girl On Bloor)

The Quick Demise Halloween Cocktail

You wouldn't think that a drink with such a poisonous name would be good for you. With ingredients like carrot, lime, and orange juices, this cocktail is more likely to extend your life... rather than end it. (via Best Friends for Frosting)

Spider Bite Cocktail

Give the *illusion* of a spider's web, without having to deal with the real thing (or having to clean up a party prop!). This Halloween cocktail is bright and colorful, which is perfect for anyone who's not a huge fan of darker decor this time of year. (via A Beautiful Mess)

Vampire's Drip Cocktail

If vampires had access to these boozy milkshake-inspired cocktails, maybe they wouldn't be thirsting for blood all the time. Yum! (via Half Baked Harvest)

Ilegal Mezcal Margarita de Granada

This spookily strong Halloween drink is powered by mezcal. To make it, add 2 oz Ilegal Mezcal Joven, 1 oz agave syrup, and 0.5 oz pomegranate juice to a shaker, shaking well until chilled. Strain into a rocks glass with fresh ice, garnish with pomegranate seeds and a lime wheel, and you're set to sip! (via Illegal Mezcal)

Slow Cooker Vampire Punch

It's always a nice gesture to make a special drink for guests who don't consume alcohol. Simmer this mocktail punch in the slow cooker so they can help themselves whenever they get thirsty — it'll also make your house smell deliciously like cinnamon. (via Boulder Locavore)

White Widow Halloween Cocktail

Sure, a black widow sounds scarier, but this white widow will knock you out with one swing (or swig, ha!). Garnish the top with a black gel icing web that will catch all of your Halloweentime prey. (via Best Friends for Frosting)

Witch's Brew Cocktail Recipe

You certainly wouldn't catch any self-respecting witch with a single beer. She would most definitely be drinking a fabulous purple cocktail, complete with a glitter spider garnish. (via Pizzazzerie)

Pumpkin Beer-mosas

Pumpkin juice (like they drink in Harry Potter) is mixed with pumpkin beer for a brunch drink that's truly autumnal. (via Growing Up Gabel)

Candy Corn-Infused Vodka

Didn't think the all-time best Halloween candy (we know it's an unpopular opinion, but still, the right one) could get any better? This infused vodka will make you think again. (via Kitchen Treaty)

Diplomatico Rum Blood Moon Negroni

To craft this delicious Halloween negroni, stir 1 part Diplomatico Mantuano with 1 part sweet vermouth and 1 part of a bitter Italian aperitif over ice to chill. Strain into a rocks glass with a big block of ice, then garnish with grapefruit peel! (via Diplomatico Rum)

Poison Apple Cocktail

These spookily sour cocktails emulate everything you love about a margarita and make it Halloween-friendly. (via Crowded Kitchen)

Pumpkin Margaritas

The season's favorite ingredient gets blended into a frozen sip that'll leave you with the spooks all Halloween long. (via Clean Cuisine)

Smoke & Mirrors Halloween Cocktail

Love a Halloween cocktail, but aren't a huge fan of spooky drink accessories? This sip is equal parts sweet and smokey, and features one of our favorite ingredients: orange blossom water. (via A Spicy Perspective)

Halloween Punch with a Severed Hand

You can create an icy 'severed hand' using a glove for this big ol' bowl of spooks. (via The Edgy Veg)