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Nutritionist Tips for Surviving Winter from Rachel Bies

We had the pleasure of meeting Rachel Bies, a Culinary Holistic Nutritionist, at a Lolë Meet-up, and are so excited to bring you some of her tips for surviving the cold seasons. 

I love this season. Autumn is the season of layers, boots, soups and all things Netflix. Downside colds and flu’s – every year I post some tips and tricks to get you through fall and winter seasons with minimal time off from work and life. Super easy to do and also delicious…

  1. Rest Up:  

When we’re over tired and stressed, that’s a surefire way to get rundown/sick.  Aim for 7-8 hours of sleep each night and try to go to and rise at the same time every day, yes even weekends. It sounds tough to do but aim to go to bed 15 earlier every night until you fall into the 10/11pm rhythm.


  1. Alkaline Foods:

Greens, veggies, nuts and sprouted foods are great for keeping our bodies in a state of alkaline, which WE WANT.  Animal proteins and fats are great, but they are highly acidic.  Eating too much of these things can set our bodies into over acidic levels, which is when infections and colds can occur.  *Start your morning off with lemon water.

  1. Water, water, water:

Drink/sip all day long.  Keep your body, skin and organs well hydrated especially in the dry and bitter cold months of winter.  Warm it up if you prefer.


  1. Zinc:

If you HAVE fallen victim to the flu/cold monster, a couple days of taking zinc will rebuild and strengthen your immune system.  I suggest 3-4 days worth and then stop.  Also valuable:  Vitamin C and D, supplements and foods.

  1. Epsom Salt Baths:

Nothing better than a nice warm bath in the dead of winter.  Adding Epsom salts will help relieve achy joint and the magnesium will help pull the toxins currently residing in your body. Find one with lavender oils and you will be feeling fine in no time.

  1. Tea:

A nice tea with raw honey, lemon and fresh ginger is my go-to drink.  Echinacea (immune), Peppermint (upset tummy) or Green (anti-oxidants) are great ones to try.  Mix them up for a powerhouse blend.  *This does NOT count toward your daily water intake, even herbal teas are dehydrating, only water is water!



  1. Raw Honey:

Great for relieving sore throats thanks to the anti-viral and anti-bacterial properties, plus it is delish! Head to your favourite health store or market – also choosing local can help rid any seasonal allergies.

  1. Eat with Colour:

Go nuts for the rainbow – stock up on your greens (cabbage, kale, peppers, chard), red/purples (grapes, berries, carrots, pomm, eggplant), yellows/oranges (oranges, peppers, bananas, citrus, yams)!


  1. Bone Broth:

Go to your local butcher and ask for veal, lamb and beef bones.  Chicken or turkey work well too if you’re not a meat eater.  Boil with carrots, celery, onions (mirepoix) & tons of garlic.  Boil until the top becomes cloudy.  Discard froth and simmer.  Eat on its own or make it into a full soup.

  1. A simple workout:

Pending on how tragic you feel, at times a little stroll or some stretching at home is a great way to get the circulation & body moving.   Even managing to do some stretching or yoga will aid in feeling better.

Big thanks to Rachel Bies for sharing these fabulous tips with us.  Rachel Bies is a Culinary Holistic Nutritionist and Private Chef.  To find out more about her, click here.  She is also a founding member of ROAMToronto.