Don’t Be Blue With The Flu!


-By Hertha J. Woodruff, A.M.L.S., M.A.

As you know, we are currently experiencing one of the worst epidemics of influenza ever!   Wikipedia describes influenza, popularly known as flu, as a virus that has the following symptoms: chills, fever, sore throat, muscle pains, headache, nasal congestion, coughing and sometimes diarrhea.  Don’t lose hope and feel that you will eventually be a victim of the flu because you can take these simple precautions that have been aired on news programs and in the print media:

  1. Follow basic hygiene practices such as frequently washing your hands especially before eating.  Be extra cautious in public places such as hospitals, schools, airports, churches, temples, and health spas.  Don’t touch your face to transmit germs from surfaces.  Use paper toweling to open public bathroom doors.
  2. Exercise more.   A physical education instructor gave me this tip years ago.  If you are not a member of a health club, go to a mall to walk several days a week for at least 20 to 30 minutes.  This is a free activity and perfect during the winter months especially if you live in a cold climate.  If you are a member of a health club, use your membership!  Physical activity strengthens the immune system.
  3. Stay hydrated.  Drink more liquids such as pure water and herbal tea.  Drink at least 6 to 8 cups of water daily.  Refer back in Archives to my August 2011 blog post: Quenching Your Thirst.
  4. Refrain from eating processed and junk food.  Eliminate all sugars.  These foods can make your body more acidic and more prone to illnesses.  Limit dairy because it is mucus forming.  Refer back in Archives to my April 2012 blog post, Food Police! Sugar, Part II of III and to my September 2011 blog post: Is Your Body the Perfect Host for the Big “C?” Yes, Cancer! Part I: pH.  Dr. Oz recently stated on his television show that one in four Americans eats at a fast food restaurant on a daily basis!
  5. Consume more plant-based foods each day especially raw, plant-based foods which are high in enzymes such as wheatgrass and green smoothies.  Refer back in Archives to my October 2011 blog post, Is Your Body the Perfect Host for the Big “C?” Yes, Cancer! Part II: Wheatgrass and the November 2011 blog post: Is Your Body the Perfect Host for the Big “C?” Yes, Cancer! Part III: The Green Smoothie Revolution of Victoria Boutenko. Try to eat plant-based meals withoutmeat or fish every other day or more during the week.  Eat a vegetable salad daily.  Eat fruit for snacks.
  6. Sleep at least 7 or 8 hours nightly to be fully rested and to also build up your immune system.

Here is quick stir-fry, plant-based meal.  Stir-fry meals are simple and versatile.  Use what you have on hand in a stir-fry.  Add beans or nuts for added protein.  Many don’t realize that vegetables actually have protein.  Most think that plant-based food has absolutely no protein, at all, and that is not true.

Examine the following 30 plant-based foods with their protein listings:

Artichoke Hearts – ½ cup boiled, 2.9 g. protein

Beets – ½ cup slices, boiled, 0.9 g. protein

Broccoli – ½ cup, chopped, boiled, 2.3 g. protein

Brussels Sprouts – ½ cup, boiled, 2.0 g. protein

Cabbage – ½ cup, shredded, boiled, 0.7 g. protein

Carrot – 1 whole, 2 ½ oz., raw, 0.7g. protein

Cauliflower – 3 florets, 2 oz., raw, 1.1 g. protein

Celery – ½ cup sliced, raw, 0.5 g. protein

Corn – 1 ear, boiled, 2.6 g. protein

Cucumber – ½, raw, 5 oz, 0.8 g. protein

Garlic – 1 clove, raw, 0.2 g. protein

Ginger Root – 1 Tablespoon, raw, 0.1 g. protein

Greens, Collard – ½ cup, boiled, 0.9 g. protein

Greens, Mustard – ½ cup, boiled, 1.6 g. protein

Greens, Turnip – ½ cup, boiled, 0.8 g. protein

Kale – ½ cup, boiled, 1.2 g. protein

Lettuce, Iceberg – 1 cup, 1.4 g. protein

Lettuce, Romaine – 1 cup, 0.9 g. protein

Mushrooms – ½ cup, boiled, 1.7 g. protein

Onion – ½ cup chopped, cooked, 0.9 g. protein

Parsley – ½ cup, chopped, raw, 0.7 g. protein

Pepper, Green – ½ cup, chopped, raw, 0.5 g. protein

Potato –1 baked, 7 oz., 4.7 g. protein

Radish – ½ cup, slices, raw, 0.4 g. protein

Spinach – ½ cup, boiled, 2.7 g. protein

Squash, Hubbard – ½ cup baked, – 3.0 g. protein

Sweet Potato –1 baked, 4 oz., 2.0 g. protein

Swiss Chard – ½ cup, boiled, 1.7 g. protein

Tomato – 1 raw, 4 oz., 1.1 g. protein

Yams – ½ cup, baked, 1.0 g. protein

From Prevention Magazine’s Complete Nutrition Reference Handbook 1992.


Asian Vegan Stir-Fry:

The sky is the limit for a stir-fry.  These are some suggested plant ingredients below but you can substitute.


2 tablespoons of olive oil

½ cup of low-salt chicken broth, if needed

1 onion, peeled and chopped

1 inch of fresh ginger, peeled and shredded

½ green bell pepper, chopped (Or, you could use red, yellow, or orange bell pepper for color.)

2 carrots, scraped and sliced

1 cup of chopped broccoli florets

2 stalks of celery, chopped into chunks

2 stalks of bok choy, chopped into chunks

2 cups of pea pods, cut in half with ends trimmed

½ to 1 cup of mung beans – There are 7.1 grams of protein in ½ cup of mung beans.

Corn: remove the kernels from two ears of fresh corn

Sea salt and pepper to taste

Low-salt soy sauce – optional

Brown rice or quinoa



  1. Lightly stir-fry all listed plant ingredients in olive oil in a large skillet.
  2. Can add ½ cup or less of chicken broth if more moisture is needed while cooking.
  3. Add sea salt and pepper to taste.
  4. Sprinkle with low-salt soy sauce – optional.
  5. Serve over brown rice or quinoa.

You can remain well during the flu season with proper hygiene, rest, exercise, and by eating a plant-based diet with lots of raw fruits and vegetables.  Also, drink plenty of water to hydrate!


To read about my journey to becoming a vegan, please go here: Hertha Woodruff’s Vegan Journey  

To view the rest of my posts, please visit the Health & Nutrition category page of our blog: Click Here

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