Winter wellness shots

These fiery little shots are strategically placed in stores around this time of year to help boost immunity and give people the zingy satisfaction of keeping those dreaded winter colds at bay. But for up to sometimes £5 a shot, I thought why not try and make my own! 

Let’s just say, it sure is satisfyingly hot, and my trusty taste-tester husband said he can still feel it burning his insides, at least we know it will kill any bugs lurking! 

I made enough for both of us to have a shot each day for the next 7 days! Remember prepping is key 🔑 


• Large bunch of organic ginger 

🌞 2 tablespoons organic and fair-trade turmeric powder 

🍊 2 organic oranges 

🍎 2 organic pink lady apples (more if you prefer sweetness)

🍋 3 organic lemons 

🥝 4 kiwi fruit 

✔️ Method

• Peel ginger with the side of a teaspoon

• Slice and peel all fruit with a knife 

• Place into a blender with enough filtered water to give a liquid consistency 

• Blend 

• Place a sieve onto a storage jug and pour blended ingredients into a sieve, stirring with a spoon to encourage liquid into the container. 

• Store liquid in the refrigerator ready for the week ahead

I don’t have a juicer, I use a nutri-bullet and sieve – probably more of a faff, but is just as effective (and fewer appliances for me to clean!). If you have a juicer, use this, and add the turmeric at the end. 

If you would like more heat (and to make your eyes water) add some cayenne pepper, it’s full of Vitamin C & A, high in antioxidants, and helps to promote better functioning of the immune system. 

🙋🏻‍♀️Why these ingredients?

Turmeric is full of healing properties and antioxidants. It’s anti-inflammatory and has high levels of active curcumin, which is great for the immune system.

Ginger, ancient medicine that is antibacterial, antiviral, and anti-inflammatory – it has been known to also protect our respiratory system. 

Lemons, oranges, kiwi fruits – all packed with Vitamin C which is a key nutrient for our overall health including the maintenance of healthy bones, blood vessels, and tissue growth. It boosts our immune system and helps to remove toxins from our bodies. 



Vitamin D

Autumn is undoubtedly one of the prettiest seasons of the year, and the perfect reminder to increase our vitamin D intake in preparation for winter. Naturally, vitamin D is produced in our skin (in its response to the sun) and is stored in our bodies for up to 2 months.

We all love a healthy balance of the warm sun on our faces and bodies, but as the daylight hours shorten and we head into winter, we need to increase our vitamin D levels through foods and natural supplements to maintain optimum levels.

Here are the top benefits of Vitamin D:

Increases immunity
Research proves that a lack of vitamin D can increase our chance of infections. It plays a key role in strengthening the immune system and helps to fight off harmful bacteria and viruses.  

Strengthening powers
Vitamin D is known for building strong bones, teeth, and muscles by increasing the body’s absorption of phosphorus and calcium. Deficiency in this vitamin, particularly in children, is linked to bone deformities such as rickets, and osteomalacia (softening of bones) in adults.

Mood booster
They call it the sunshine vitamin for a reason. Research has proven that Vitamin D plays an important role in our brain function, as well as regulating and improving our moods.

Unfortunately, 1 in 5 people in the UK is deficient in this vitamin without even knowing it. To test your Vitamin D levels, the best approach is to have your blood tested with your Doctor. They can also advise on your recommended daily intake.

Foods high in vitamin D include:

  • Oily fish – salmon, canned tuna, swordfish, herring, sardines
  • Egg yolks
  • Mushrooms (grown in UV light)
  • There is a range of fortified foods to choose from too. For example, some cereals, yoghurts, orange juice, and milks (including plant-based milk) have added vitamin D. Check the labels for more information.

There is a variety of Vitamin D supplements in the market for both kids and adults. Pop to your nearest health store and have a chat with a customer service representative for advice on the best supplement for you and your family. Or take a look online and do some research before choosing the right one. Children’s supplements usually come in drops or in chewable form.

There are many other foods to help boost your immune system as you enter into the cooler months. If you would like to know more about these, view this blog post here.

I love the sunshine, and the cosy winter days too. Knowing my body has sufficient levels of vitamin D certainly helps me get through the days without sunshine, and I hope this can help give you the boost you may need too.



Health at your fingertips

We have so many simple, yet effective ways to improve our health right at our fingertips, and all for free too! No need to buy expensive gym equipment or wait for the next monthly challenge.

These simple steps are easy to fit into your busy day and will instantly make you feel better:

✰ Walking
✰ Deep breathing
✰ Exploring nature
✰ Taking the stairs
✰ Drinking water
✰ 10 push-ups in your breaks
✰ Dancing to your favourite music

These are just a few that sprung to mind, what are yours?


Colourful roast vegetable salad

Long weekends are made for BBQ’s, delicious food, and celebrations with family & friends. This colourful roast vegetable salad is nutritious and full of flavour. Accompanied with a creamy tahini dressing, it’s guaranteed to satisfy those taste buds. In this recipe the oven does most of the work for you, (you’ll need a few roasting trays).

4-5 organic beetroots (peel & slice into bite-size pieces)
3-4 organic sweet potatoes (scrub clean, leave the skin on & slice into bite-size pieces)
5 carrots (peeled & sliced lengthways)
Large bunch of fresh green long stem beans (edges trimmed)
2 avocados
4 tablespoons pumpkin seeds
1/2 cup of fresh mint & parsley (finely chopped)
3 tablespoons of organic honey
2 tablespoons red wine vinegar
Olive oil
Salt & pepper

1/3 cup organic tahini
Juice of 1 lemon
2-3 tablespoons maple syrup or honey
Filtered water

Preheat your oven to 200c / fan 180 / Gas 6.

Tray 1: Place the sliced beetroot into a deep baking dish with 2 tablespoons of red wine vinegar, a few tablespoons of olive oil, and a pinch of salt and pepper.
Tray 2: Sweet potato with olive oil and pinches of salt & pepper.
Tray 3: Place the sliced carrots and drizzle over the honey and olive oil with a sprinkle of salt & pepper.

  1. Place all 3 trays into the oven for approximately 45 minutes or until tender and golden (test with fork). The beetroot will take a little longer to cook through than the others.
  2. Towards the end, make room on one of the trays for the pumpkin seeds and roast them for 10 minutes.
  3. Whilst your vegetables are baking, make your tahini dressing by combining all of the dressing ingredients and whisking well to form a creamy texture. Make sure you use cold water to prevent it from going lumpy. Add more water, lemon or maple syrup/honey to taste. Set aside for later.
  4. Blanch the green beans in boiling water for a few minutes then transfer to cold water. Slice into bite size pieces.
  5. When your roasted vegetables are ready, combine all ingredients into a large serving bowl/platter with the sliced avocados.
  6. Garnish with parsley, mint, and roasted pumpkin seeds.
  7. Serve with the creamy tahini dressing on the side.

Enjoy x


Nourish and move

I believe in keeping it simple when it comes to health and fitness.

No fad diets, or quick fixes that end up taking you back to square one. Instead, sustainable choices that contribute to long-term health benefits, whilst being able to enjoy the indulgences too. Exercise is about finding something you enjoy. For me personally, I like to focus on my strength and feeling strong, rather than looking at the tape measures and scales. I like to eat delicious, nutrient-dense foods which contribute to my health and provide me with the energy to keep up with my two young, energetic boys. I also love to indulge every now and then too, because food forms part of traditions and celebrations, which we shouldn’t restrict ourselves and not enjoy. Life is too short not to!

Think about becoming addicted to the feeling of nourishing and moving your body rather than the look of it.

Aimee x