Tips for staying healthy in the new year

The holidays have come and gone once again, leaving behind memories with family and friends. But the festivities may also leave behind some unwelcome guests – germs and sicknesses. As the new year begins, it’s critical to prioritize your health. Learn how to prevent seasonal illnesses and keep yourself at peak performance with these easy tips.

Eat nutritious foods

Maintaining your health starts from within. Ensure your diet is colorful by adding fruits and vegetables rich in vitamins, minerals and antioxidants. Foods like citrus fruits, pears, broccoli, spinach, kale, tomatoes and peppers provide the nutrients needed to maintain your health.

Boost your immunity

To elevate your immune system, consider incorporating chef Aline Cueni’s lemon apple ginger shot into your routine. Packed with the nutrients from apple, lemon, ginger and turmeric, this flavorful and potent shot gives your immunity a great boost.


  • 1 apple
  • 0.5 lemon (juice only)
  • 1 inch piece (30g) ginger
  • 1 tsp ground turmeric (or a fresh piece of turmeric)
  • 1 cup water
  • 1 tbsp date syrup (or agave nectar, maple syrup or fresh dates)


  1. Remove the core and chop the apple.
  2. Peel and chop the ginger.
  3. Add all ingredients to a blender and blend for about one minute or until smooth.
  4. Pour into a glass bottle and keep refrigerated for up to one week.

Limit alcohol consumption

Alcohol in moderation is key. Excessive alcohol consumption can damage your body’s cells, leaving you more susceptible to illnesses. Strike a balance that allows you to perform at your peak.

As you begin the new year, prioritize your health with mindful choices. Nourish your body with the right nutrients, embrace immune-boosting options and limit alcohol use. Your well-being is the foundation to your athletic performance in the year ahead.


  • How often should I consume the lemon apple ginger shot for maximum benefits? Aim for three times a week to give your immune system a consistent boost.
  • Can I customize the shot recipe based on my taste preferences? Absolutely! Adjust the ingredients to suit your palate while retaining the key immune-boosting components.
  • Are there alternative methods to boost my immune system apart from dietary choices? Regular physical activity, sufficient sleep and stress management are additional pillars of a strong immune system.
  • What role does hydration play in supporting overall health? Staying hydrated is crucial for bodily functions, including immune system efficiency. Aim for at least eight glasses of water a day.
  • How can I strike a balance with alcohol consumption during social events? Alternate alcoholic drinks with water. Set a limit for yourself and be mindful of the quantity to maintain a healthy balance.


Natasha Hansen
Natasha Hansen Senior Sports Dietitian
Natasha Hansen joined Sanford Sports as our Senior Sports Dietitian in November of 2023. Hansen comes to Sanford Sports from The University of Kansas where she was the Director of Performance Nutrition.
Read more

Related Posts

How sugar crashes affect athletic performance
How protein helps you reach your fitness goals
Hydration: what athletes need to know