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Stay well this winter with my tips on beating the cold.

Are you always getting a runny nose, headache, aches and pains? Is it winter?

Then I guess you are one of the millions of us who always seem to succumb to the Winter Cold. And it seems to be getting worse with each strain we see doesn't it. I have heard from friends and family all week how most of the people they know, if not themselves are struggling with a particularly nasty strain of the cold,

It’s one of those things that we generally know will not be cured by pills from the Dr. And yet we always feel so horrid that we need something to help get us through a day at work and not just a box of top quality tissues!

One of my clients always seemed to get poorly in the run down to the end of the year. So one year we planned ahead and made sure that from October her daily nutrition was on top form. For the last 3 months of the year she spent time and effort planning her menus and cooking up batches of really wholesome and hearty food to keep boosting her immune system on a daily basis. We worked together on making sure she had enough space in her diary for lots of self-care and rest and that year she sailed through the festive period with hardly a sniffle in sight.

Just spending a little more time planning and thinking about how we can help prevent the winter cold spell taking us down is worth it. Take a look at some really simple things you can do to give yourself a boost this winter


Bone Broth: Does your mum make the BEST soup when you are feeling poorly? It’s not magic... it’s all down to good ingredients. A good chicken/lentil or bone broth soup is full of Nutrients. Full of amino acids, protein, essential fats, vitamins & minerals that boost the immune system. See the Bone broth recipe below!

Seasonal Food: Try to eat foods that are local and seasonal. All the root veggies are in abundance now like parsnips and carrots. Why not add in some pumpkin and sweet potatoes which all contain Beta Carotene, great for the immune system.

Juice it up: Try this in a morning for Magnesium, Beta Carotene and B vitamins, 3 Fennel Stalks, 3 washed carrots, 2 celery stalks, 1/2 pear, 3cm ginger. Blend until smooth then drink up.

Vitamins: Look out for some good quality vitamins like Omega 3, Vitamin D, Vitamin C and a Probiotic to keep your gut healthy. Start taking them as summer ends, and it’s not too late to start now... winter will last longer then we think!

Soups & Stews: Instead of cold salads, try changing to good hearty, warming soups. Add in spices with a kick like pepper, chilli or ginger will keep you warm and make you feel happy.


Keep Warm: Try and keep yourself warm in the colder months, loosely layer your clothing so if you do get warm you can just peel off a layer at a time. Get yourself (or put it on your wish list) some good scarves, hats and gloves.

Hot Bath: Once a week have yourself a hot (but not too hot) essential oil bath with warming scents like ginger or black pepper. Try adding Epsom salts with a few drops of Rosemary or lavender and have a soak for a while.

Tea Tree: Grab yourself a facial steam with a bowl of hot water and add some tea tree oil which has anti-viral properties. Place a towel over your head and inhale the vapors

Go for a walk: A brisk walk or regular exercise can help boost blood flow and help fight off infections. Start planning in when you can manage a good 20 min walk each day and stick to it.

Take Time Out: The run into the Festive Period can for some be really stressful and its likely you will be doing everything without a thought for yourself. How about just stopping for an hour, sit down and relax with a cuppa and a book, or catch up on your fave TV program. Just relax and forget about what's next on your list until the hour is up... try doing this more often and you'll be reducing the stress impact on your immune system.

Sometimes it really does pay to take some time to address why we keep getting these pesky colds... what can you do to help yourself feel fabulous this winter?

Let me know your best tips and tricks for staying winter well... or just let me know how you are feeling pop me a message below I love hearing from you all.

If you would like personalised Winter Wellness program just hop over to my contact page and book in for a FREE consultation...


1 meaty chicken carcass, plus any jellified roasting juices from it, skin and fat discarded

1 large onion, halved and sliced

zest and juice 1 lemon

2 bay leaves

1-2 red chillies, halved, deseeded and sliced

1 tsp ground coriander

½ tsp ground cumin

small pack coriander, stems and leaves chopped and separated

1 large garlic clove, finely grated


Break the chicken carcass into a large pan and add the onion, 1.5 litres of water, the lemon juice and bay leaves. Cover and simmer for 40 mins. Remove from the heat and allow to cool slightly, to make things a bit easier to handle.

Place a colander over a bowl and scoop out all the bones into the colander. Pick through them, stripping off the chicken and returning it with any onion as you work your way down the pile of bones.

Return any broth from the bowl to the pan – and any jellified roasting juices – along with the chilli, ground coriander, cumin, coriander stems, lemon zest and garlic. Cook for a few mins until just bubbling – don’t overboil as you will spoil the delicate flavours. Taste, and season only if you need to. Meanwhile, heat the rice following pack instructions, then toss with the coriander leaves.

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Located in Radcliffe, near Bury, Healthful Hands is ideally located to provide personal health and nutritional coaching and support in the following areas: Ainsworth, Bolton, Blackburn, Bury, Chorley, Farnworth, Haslingden, Heywood, Little Lever, Manchester, Prestwich, Radcliffe, Salford, Swinton, Westhoughton, Whitefield, and throughout Greater Manchester, Lancashire and the North West of England. Plus the rest of the world via online media.