Cold and flu season might be around the corner, but you’ve got this. With a few smart snacks and sips in your daily routine, you can help your immune system stay strong, without overhauling your entire lifestyle.
Whether you’re blending at home or grabbing premade items from the store, here are some fall-inspired, immunity-boosting ideas to keep you feeling good, inside and out.
Power Snacks
Between school schedules, workouts, and cooler weather, you’re on the move more than ever. These easy combos are full of seasonal flavor and packed with nutrients to help support your immune system (and satisfy those snack cravings).
Apple Slices with Almond Butter & Cinnamon
Why it works: Apples are in peak season and packed with fiber and antioxidants. Almond butter brings protein and vitamin E, and cinnamon? That’s an anti-inflammatory bonus.
How to make it: Slice a crisp apple (Honeycrisp or Fuji = fall faves), spread almond butter on each slice, and sprinkle with cinnamon or chia seeds.
Greek Yogurt Parfait with Pears & Pumpkin Seeds
Why it works: Greek yogurt = probiotics. Pears = seasonal fiber and vitamin C. Pumpkin seeds bring zinc, a key immune booster.
How to make it: Layer yogurt with chopped ripe pears and a tablespoon of pumpkin seeds. Add a drizzle of honey if you want a touch of sweetness.
Immunity Smoothies (No Juicer Needed!)
These smoothies work with a blender, or you can stir premade juice into store-bought smoothies and call it a day. Either way, you’re fueling smart.
Fall Sunshine Smoothie: Bright, citrusy, and cold-fighting without the tropical twist.
Ingredients:
1/2 cup orange juice (fresh or store-bought)
1 small apple (peeled and chopped)
1/2 banana
1/2 cup Greek yogurt
1/2 tsp turmeric (optional)
Why it helps: Vitamin C, gut-friendly probiotics, and a little anti-inflammatory edge from turmeric.
On the go? Mix OJ with your favorite pre-made smoothie and stir in some yogurt for extra protein.
Green Glow Smoothie (with a Fall Twist): Light, clean, and full of fall goodness.
Ingredients:
1/2 banana
Handful of spinach
1/2 pear or apple (chopped)
1/2 cup almond milk or water
1 tbsp almond butter or vanilla protein powder
Why it helps: Leafy greens support immunity and digestion, while seasonal fruit and healthy fats help you stay fueled longer.
Don’t want to blend spinach? Use a green juice as your base instead—just check for low sugar on the label.
Pumpkin Power Smoothie: Creamy, cozy, and perfect for fall recovery days.
Ingredients:
1/2 banana
1/2 cup pumpkin purée (not pie filling!)
1/2 cup almond milk
1/2 cup Greek yogurt or protein shake
Dash of cinnamon, nutmeg, and vanilla
Why it helps: Pumpkin is full of vitamin A and antioxidants, and this combo is great for post-workout recovery and fall flavor.
DIY Juice Blends & Boosts
Whether you’ve got a juicer at home or love stocking up on fresh juices from the store, these quick combos are great for immune support. Use them as-is, or give them a little extra kick with these easy add-ins.
Immunity Juice Hack #1: Citrus + Ginger Kick
Start with: 1 cup orange or apple cider (look for 100% juice)
Add: A few drops of liquid ginger (or a dash of ground ginger), and a squeeze of lemon.
Immunity Juice Hack #2: Antioxidant Punch
Start with: 1/2 cup pomegranate juice + 1/2 cup cooled green tea
Add: A splash of lemon and a teaspoon of honey.
Try one (or all!) of these snacks and sips, and don’t forget: movement + recovery + nutrition = your fall wellness formula. At VASA, wellness goes way beyond the blender. Whether you’re powering through a STUDIO RED HIIT class, recovering in STUDIO FLOW infrared yoga or red light therapy, lifting in STRONG, getting in efficient cardio, or connecting with our supportive fitness community, you’re doing more than staying active. You’re building a lifestyle that supports your body year-round.*
*Club amenities vary by location.
