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It’s time to start boosting your immunity now!

Updated: Apr 1, 2018

Before we know it, the winter season will be upon us and you know what that means? Colds, flu’s and other nasty viruses will be aplenty. Beating a cold or flu this winter can be done if you prepare and nourish your body before it occurs!  Here are some tips for remaining in good health through the chilly season:

Water: you all should know the drill - at least 2L per day! Try adding some lemon, mint, cucumber, orange, berries etc to make it more interesting!

Hot drinks: green tea (rich in antioxidants), hot water with lemon and raw honey, anything with ginger in it is also a winner as it is super cleansing and a natural flu fighter!

Probiotics & prebiotics: Immunity begins in the gut. 70-80% of the cells that make up your immune system are located in your gut! Prebiotics help create an ideal environment in your gut for the good bacteria to grow. Food sources include: chicory root, Jerusalem artichoke, garlic, onions, leeks, asparagus, bananas, barley, oats, apples and flaxseeds. Probiotics feed the good bacteria in your gut and includes fermented foods such as yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha and pickles.

Fresh fruit/veggies: especially in season kiwifruit, all citrus, carrot, fennel, potatoes, spinach – I don’t think it’s an accident that theses food sources that are in season during winter all contain amazing amounts of vitamin C! Lightly steam instead of boiling or microwaving or eat raw for better absorption of vitamins and minerals.

Vitamin C: make sure you are getting some everyday, not just as you start getting symptoms. Vitamin C needs to build up in your body in order to be effective! Leafy greens, citrus, tomatoes – 90% of vitamin C can be lost from cooking and canning so make sure your fruit/veggies are fresh and aim to eat them raw or lightly steamed.

Zinc: supports the immune system and has a antiviral effect on the body. Food sources include: seafood, spinach, dark chocolate, meat, pumpkin seeds, beans and mushrooms.

Bone broth:  rich in minerals, amino acids and collagen. Great for your bones, skin, hair, and gut. I have listed my recipe below.

Fresh air: the use of heaters indoors can be detrimental to your health and can lead to mental fogginess and drowsiness. Make sure you have a window open so you can circulate the fresh air too. Even in cold weather, a brisk walk is also super beneficial, even just for 15 minutes on your lunch break!

Vitamin D: you can meet most of your vitamin D intake through soaking up the suns rays for 5-10 minutes per day (with no sun protection!) Vitamin D is crucial for absorption and metabolism of calcium and phosphorus (two essential minerals) and also helps keep your spirits high through this sometimes gloomy season.

Bone Broth Recipe:


1 chicken carcass leftover from roasting – all bones and leftover meat included

4L filtered water

2 tbsp apple cider vinegar (crucial for getting all of the minerals out of the bones)

Fresh herbs (such as thyme, rosemary, parsley, oregano)

2 carrots, roughly chopped

3 sticks of celery, roughly chopped

1 large onion

1 head of garlic


Place all ingredients in an large slowcooker and cover with cold water

Simmer on low for 24-36 hours.

Strain and store in the fridge for up to a week or freeze in an ice cube tray for later use.

~ Jo Kate

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