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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.”

What are the 3 types of tapas?

The three types of tapas include cosas de picar (finger foods), pinchos (which require something like a toothpick to eat), and cazuelas (little dishes served in a sauce).

What are some typical tapas foods?

Tapas foods are usually served in smaller portions, but they're all delicious. You can serve everything from olives and fried cheese to chorizo and sweet baked churro chips.

What do you serve at a tapas party?

There are a variety of foods you can serve at a tapas party, but our favorite tapas menu includes jalapeño poppers, fried cheese, savory canapés, and stuffed olives. We love a fig and bacon jam crostini, too!

Our Favorite Tapas Recipes To Share With The Whole Party

The only thing better than a new pizza recipe is when that pizza is small enough to fit in the palm of your hand. These pies are totally delicious and feature a mouthwatering mix of vegan sausage, vegan cheese, and potatoes. (via Plant Provisions for Brit + Co)

Steer away from tradition by making some churros into chips. They’re easy to make in big batches, and they’re even easier to dip into mocha-fudge sauce, caramel sauce or whipped cream. The fact that they're on the sweeter side is a great for switching things up in the tapas department. (via Brit + Co)

A salty Triscuit cracker, paired with refreshing cucumber and bright mint? Sign us up, like, right now. This quick recipe makes for a refreshing tapa that your guests are sure to enjoy. (via Brit + Co)

Your tapas menu just got a serious upgrade with this recipe. The peppers get blistered over high heat for some massive flavor, then team up with some burrata and olive oil to mellow out the spice. (via Forks & Foliage for Brit + Co)

Sweet meets savory in this top-tier tapas recipe. The skewered meat + fruit allows for such easy snacking! (via Brit + Co)

You'd be surprised at just how well sharp cheese and dark chocolate work together! This is definitely one of the most unique tapas recipes we've ever tried, but the combo is so worth it. (via Parmigiano Reggianofor Brit + Co)

Moussaka, a tasty compilation of eggplants, garlic, onion, and chickpeas, is an unforgettable tapas menu item. It's vegan by nature, and meant to be served cold for hot summer days! (via Forks & Foliage for Brit + Co)

The cherry tomatoes and spicy chili flakes in this tapas food will taste amazing together, especially when you have cheese to cut the tart spice! (via Brit + Co)

Everyone will be in a twist over how tasty these pastry snacks are! (via Brit + Co)

Smoked salmon elevates cracker bites to the max.(via Brit + Co)

Baked brie is one of the best finger foods to share with your friends. Make sure everyone gets a bite by setting out a baked brie platter complete with crackers, chips, honey, and jam. (via Brit + Co)

Stuffed mushrooms are one of the best tapas recipes around, because they're painfully easy to make. They're also easily customizable via the filling, so you can switch it up each time depending on the occasion or theme of the get-together you're going to. (via Brit + Co)

Everyone will want a bite from this colorful grazing platter. It's got veggies, it's got fruit, it's got nuts. You can also add in vegan cheeses, mushrooms, hummus — whatever floats your boat. (via The Edgy Veg)

This bite may look super involved and fancy, but we promise you it's as simple as tapas recipes get. Sear some fresh tuna before using it to top cucumber slices that pair with a delicious homemade tapenade. (via The Endless Meal)

This spinach and chickpea stew is popular in Seville, Spain. Aside from the delicious flavors, the best part about this recipe is definitely the fact that it only takes half an hour to make! The ingredients are all healthy, too, which allows you to eat as much as you'd like to. (via Spanish Sabores)

These honey-drizzled skewers embody the rich, fresh flavors of Spanish foods. They're a total fireworks show in your mouth. The best part is there is absolutely no cooking required! They're so easy to put together and can be customized to you and your guests' preferences. (via My Modern Cookery)

For a rounding out a delicious and savory tapas menu, you can't go wrong with these cheese-stuffed garlic bites! They're super easy to make, and you can pair them with any dipping sauce. (via The Edgy Veg)

Smear goat cheese on some toasted baguette slices, add bacon jam and fig slices, and drizzle with honey (or hot honey) to make these tapas. This fresh flavor combination is nothing like you've ever tasted before. It's sure to wow your guests, due its delectable and complex flavor palette. (via Barley & Sage)

This simple lemon-garlic shrimp is sure to satisfy. Serve with toothpicks for spearing or crusty baguette slices for dipping. P.S. this is a great dish to pair with some white wine! (via Spain on a Fork)

This recipe using potatoes, eggs, fresh herbs, prosciutto, and burrata is the perfect addition to your tapas dinner party menu. It's simple to make, but the flavors are oh-so complex. (via Half Baked Harvest)

Croquetas de jamón, AKA logs of ham coated in breadcrumbs and fried until golden, are easy to find at most tapas bars in Spain. These bites are filled with mushrooms and made with non-dairy milk, so even your vegan friends can enjoy them! (via Cilantro and Citronella)

These cornbread tapas are made with squash to boost your bite with tons of nutritional value, and their size makes them the perfect finger food for sharing with others. They're sweet, yet super savory! (via Chef Bai)

This tapas recipe originates from old Spanish tradition of finding ways to reuse crusty bread. Adding tomato and olive oil will soften up your crust to be topped with flavorful meat and spiciness! (via Cilantro Parsley)

Fry some cheese curds in your oil of choice, and this tapas finger food is ready to be enjoyed! Get ready to make a big batch, though, because these crunchy, creamy bites are addictive! (via Culinary Hill)

The red wine in this dish gives an extra layer of flavor that you just cannot miss. This recipe tastes delicious with both mild and spicy chorizo, so it's a great option for everyone. They're also super light, which makes them perfect to serve before a larger meal. (via Caroline's Cooking)

Potatoes at a party are always a win. These brie-stuffed potatoes are unbelievably delicious and provide an elevated take on a classic potato recipe. The addition of truffle oil seriously just pushes these over the edge in terms of flavor. (via Half Baked Harvest)

Make this finger food an easy hack by using skewers to serve them! You'll get a mouthful rich with sweet and savory notes. (via The Endless Meal)

This easy tapas recipe allows you to cover all of your flavor bases on a single board instead of making multiple small plates. This tapas assortment is a yummy twist on the modern charcuterie, and is full of Spanish cheeses, meats, grapes, olives and flavorful spreads. (via My Kitchen Love)

Keep things fresh and fruity with this unique combination of flavors! This chilled tapas recipe will hit different during the summer, as it's a relaxing and refreshing bite. (via Rachel Mansfield)

This take on a classic bruschetta bite can take your tapas party so much further, displaying a range of flavors from spicy to sweet. There are so many different ways to customize them that you can bring them out time and time again and your guests won't ever get tired of them! (via Signature Concoctions)

These delicious, tapas-worthy chicken wings are prepared in the air fryer, making prepping for a party so much easier. Everyone won't be able to get enough of the spicy, citrusy flavors! (via Cozy Cravings)

Because no one ever complained about chicken, cheese, and carbs – and we're not about to start. This genius tapas idea takes under 30 minutes to prepare and each bite is filling enough that you wouldn't need to serve much else! (via Food with Feeling)

You'll want to eat tons of these flavorful bites! Get into the crunch with these baked jalapeño poppers. This tapas recipe has the perfect amount of spice that will allow all of your guests to enjoy bite and bite again. (via Live Eat Learn)

This addictive tapas party dip is so simple, you can even make it on a camping trip! Don't be fooled by the simplicity though, it's still delicious AF. You can pair it with pita chips or sourdough bread for a treat that's sure to impress. (via Fresh Off the Grid)

This spicy shrimp tapas recipe can be used to toss with pasta or served on skewers! The choice is yours. They're packed with garlic, arbol chile, and sherry flavor that makes it a standout dish on a big tapas spread. (via A Spicy Perspective)

These four-ingredient bites are both crispy, chewy, and creamy all at once. They'll add some flavor and texture variety to your tapas menu! (via The Cookie Rookie)

Quiche recipes are always a hit, so why not make them bite-sized for your tapas party? You can take this recipe in so many different ways to produce some truly unique flavors. This has got to be one of the best tapas recipes out there. (via Culinary Hill)

Make entertaining a crowd super simple with these fresh lettuce wraps. You'll get a mouthful of sweet cranberry, but also some savory notes. These tapas pack in tons of nutrition, though you'd never guess it. They're high in fiber and low in fat, making them great to even just make as a snack for yourself! (via Chef Bai)

This snack is common in Spain, and just one of the easiest ways to make tapas recipes. Fresh, oily, and garlicky, we could never pass up pan con tomate. (via A Spicy Perspective)

Grilled flank steak and roasted red pepper sit atop creamy goat cheese and crusty bread, but the real kicker is a roasted fig and onion jam that adds a perfect touch of sweetness. (via Steamy Kitchen)

Olive oil, salt, lemon juice, and heat transform these Spanish peppers into a party-worthy tapas food. Your guests will be blown away by how much punch these little peppers pack. (via What’s Gaby Cooking?)

These vibrant pickled carrot slices, served in olive oil and parsley, make a refreshing accompaniment to heavier, meatier tapas. (via Tara’s Multicultural Table)

Meatballs are a welcome guest at any tapas party. These small bites are made with spicy chorizo, a Spanish staple. And, don't be surprised by their tiny size – these easy meatballs are big on flavor. (via Grab a Plate)

If your tomatoes are in-season, you'll want to make this mother of all tapas recipes: tomato-manchego toasts topped with basil. They look gorgeous, so they're super fit to serve at a tapas celebration! (via Half Baked Harvest)

Black olives, capers, and olive oil make one salty spread that you’ll hungrily smear on endless baguette slices during your tapas party. (via Mommy Musings)

Looking for a tapas dish with a little wow factor? Behold this simpler-than-you-think squid appetizer. The aioli dipping sauce is sooo good, you're going to be making these again and again. (via Baker by Nature)

Quick-fried cauliflower is a healthier alternative to fried cheese or meat, but it still tastes indulgent. One of the best parts of this tapas recipe is that you can fry it a few hours ahead and throw the pieces in the oven to get crispy again. (via Just a Little Bit of Bacon)

Toasted baguette slices are topped with brie, balsamic roasted grapes, and toasted pecans along with balsamic glaze, thyme, and black pepper. It's like a party of flavors in your mouth! (via Barley & Sage)

Handheld snacks are just a massive 'yes' from us. These hand pies are packed with cheese and broccoli to deliver the most satisfying bite. If you're a fan of broccoli + cheddar soup, you're going to love this tapas recipe. (via Feel Good Foodie)

Again, you could never go wrong with prepping cauliflower bites as far as tapas recipes go. This easy recipe leverages that Buffalo flavor we all know and love! It is one of the most flavorful and easy tapas you can whip up. (via Half Baked Harvest)

These roll-ups are perfect for snack time, and easy to make with simple ingredients so that even little ones at your tapas party can enjoy! They're zesty, cheesy, and packed with flavor. (via Culinary Hill)

These garlicky caprese crostini melts are a delicious crowd-pleaser that is low-effort for the host! The crispy baguette paired with the sweet tomatoes, fresh mozzarella, and balsamic drizzle makes for a fantastic tapas treat. (via Salt & Lavender)

Whipped feta cheese sits atop a crunchy crostini to balance out all of the comforting flavors of this tapas recipe. It's perfect for a snack, a party finger food, or an appetizer before a big meal. (via Live Eat Learn)

These tasty stuffed mushrooms are buttery and savory and can be prepared in less than 30 minutes! The ingredients are superior and include two types of cheeses, scallions, and artichoke hearts. (via Culinary Hill)

Try something a little bit different and whip up some cauliflower to be dipped in this fresh mint concoction. It takes less than 30 minutes and is vegetarian-friendly! (via Salt & Lavender)

This tapas recipe is like the classic dip, but even better. It's ready in 15 minutes and is made with all gluten-free ingredients, allowing you to accommodate your guests' varying dietary needs. (via Rachel Mansfield)