Every season comes with the increased risk of catching a cold of flu. But you don’t have to live in fear! I have never had the flu, thank the Lord!

I attribute my strong immune system to clean healthy diet (as a lifestyle), and my comprehensive 21 day cleanse a few times a year.

1. Stay Well Hydrated (Not all water is equal)

Be sure you’re staying well hydrated with purified water, and consume a healthy diet high in water dense fruits and veggies. Click Here to learn what’s the best water to drink, in my free mini video series “Getting Started”.


2. Boost Your Immune System Naturally

Remove dairy, sugar, and processed foods from your diet as much as possible.

Sugar and dairy specifically form mucus in the body, creating a breeding ground for every type of bacteria, virus, and dis-ease to thrive.
Mucus also increases sinus and chest congestion, coughs, and a nice breeding place for cold and flu bugs.

Two cans of soda (which contain 24 teaspoons of sugar) suppresses the immune system by 92 percent for up to five hours, according to Kenneth Bock, M.D., an expert in nutritional and environmental health.


Two simple ways to get started TODAY

Catherine’s 21 Day Cleanse Program – a clean body is a healthy body,


“Foods That Heal” by Catherine Rudolph, CNC is another great place to get started.
A complete guide to healthy eating.



3. Include ACV In Your Daily Health Routine

Raw Apple Cider Vinegar (ACV) breaks up mucus, fights yeast, and kills harmful bacteria. Excellent for chest colds and coughs.

My Daily Detox Drink  is the best “flu shot” you can take!! It’s cleansing, anti-bacterial, anti-viral, stimulates digestion, boosts immune system, mineral rich, alkalizing, anti-inflammatory, anti-fungal, nourishing, and detoxifying…all in one shot.


4. Populate Healthy Gut Bacteria

Over 60% of your immune system is in your gut. Raw fermented kombucha tea, water kefir, and cultured vegetables are are excellent food sources of beneficial bacteria. If you’re looking for a probiotic supplement, this is my top choice.



5. Manage Stress

According to the American Institute of Stress, it is estimated 75%-90% of all visits to primary care physicians are for stress related problems. Your adrenal glands help your body adapt to stress.  Managing stress and nourishing your adrenal glands is key to an important key to wellness all year round. View 9 Ways To Manage Stress.



All the best to your health!

Catherine Rudolph, CNC
Certified Nutrition Consultant