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Full of coughs and cold? Boost your immune system

Updated: Feb 1, 2019

I know lots of you are suffering from coughs and colds this week, so I've put together some useful tips to help give your immune system a boost! Including more of these will help to keep your energy up and ready for your Pilates and Barre classes this week!

#1 Include more brightly coloured foods into your diet

- Sweet potatoes

- Beetroot

- Spinach

- Turmeric

- Berries

These and many other veggies contain key minerals to help fight off infections!

# Eat more nutrient rich vegetable soups

- Add in herbs and spices (oregano, garlic, sage etc.) these have anti-bacterial and anti-viral properties.

# Fresh fruit and vegetable smoothies

- Include your favourite fruits and veggies with leafy greens rich in zinc (spinach, kale). Zinc helps to strengthen our respiratory system.

Here is a favourite smoothie recipe of mine which boosts your immune system thanks to the antioxidants and vitamins bursting from six fresh ingredients. The best thing is, it takes literally 3 mins to make and it tastes great too!



  • Chopped Kale Leaves (lightly packed), stems removed (60g)

  • 1 Medium Banana , cut into chunks

  • Frozen Mango Pieces (130g)

  • Milk (250ml)

  • Greek Yogurt (125ml)

  • 1 tbsp Honey


  1. Place all the ingredients into a blender and blend until smooth. Once smooth, pour in to glasses and enjoy!

  2. Milk can be substituted with any milk of your choice (almond, soy milk, coconut…)

  3. If you don’t have Greek yogurt, use natural yogurt - unsweetened

  4. To sweeten this smoothie maple syrup or other sweetener alternatives can be used. If the smoothie is not sweet enough for you, feel free to add more.

  5. You can use either frozen or fresh bananas/mangoes.

  6. This recipe yields 1 litre of smoothie.

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