Health Remedies for the winter months

being proactive in assisting the immune system can work wonders


Wintertime brings cozy feelings, but what happens when the winter blues come? This is generally when the onset of the common cold and flu begin. Here are simple ways to prevent and treat these winter blues. “Nature’s Penicillin” or “Rocket Fuel” These are terms I like to use to describe this particular remedy because it works just like it its name. Blend this drink and store it in an air-tight mason jar. Once ready to drink, dilute with some water. This can also be made into a cough syrup by simmering it on low for 30 minutes. I have personally experienced and have seen others experience a 40-50% decrease in cold and flu symptoms after consuming at least 8 ounces overall.


  • 1 cup pineapples
  • 3 medium oranges
  • 1 large grapefruit
  • 2 small lemons
  • ½ medium onion
  • 2 cloves of garlic
  • 1 tsp ginger
  • Dash of cayenne pepper
  • 1 drop of food-grade peppermint essential oil (optional)
  • Distilled water for blending


  1. Remove the skins of the fruits, onion, garlic, and ginger.
  2. Place all of the ingredients into a blender and blend until smooth.
  3. Store in air-tight mason jars and keep up to one week.

Use a clean spoon each time you scoop out from the jar, and immediately refrigerate the remaining. Dilute 1-2 tablespoons in 8 ounces of water.

To make cough syrup, simply simmer in a pot on low for 30 minutes, pour into a jar, and add 2 tablespoons of honey. This remedy is best taken after a meal.

Vitamin C

The main reason why we experience the cold and flu is due to a lowered immune system. The best remedy is to aid the body in boosting the immune system. Vitamin C is wonderful for that. I like to use the liquid form by dropping the recommended amount into a glass of water. Be sure to avoid one with sugars, preservatives, and other fillers.

Herbal Syrups

You can make your own syrups or purchase wellness formulas from the store. I like elderberry, oregano, and echinacea syrup. They are a great immune booster and are easy to use.

Herbal Rub

I like to combine a carrier oil with an essential oil such as eucalyptus or peppermint oil. Menthol oil also works great to rub on the chest to relieve sinus plugs.

Homemade Soup

My favorite way to stock up nutrients is hot and flavorful soup. This is a wonderful and easy way to help the body absorb minerals. I like to simmer my soups on medium-low heat to avoid killing too many enzymes. My top ingredients for various soups are ginger, garlic, lemongrass, onions, galangal, kaffir lime leaves, carrots, turnips, cilantro, celery, mushrooms, tomatoes, leeks, bay leaves, and fresh herbs like thyme, parsley, rosemary.

Onions & Garlic

I generally use this in my cooking, and it naturally keeps my immune system boosted. Food is medicine. I like to prepare bruschetta or pesto, which is one of the most delicious ways to consume raw garlic and onions.


Probiotics keep the gut healthy. The intestines are where all illness begins, so it’s important that there are regular bowel movements and healthy bacteria to keep it balanced.

Grapefruit Seed Extract (GSE)

I like to put the recommended dosage of drops in my water, juice, or smoothie. You can purchase the liquid form in stores or online. GSE is rich in essential oils, is antibacterial, antiviral, and antifungal.

Credit: Grace Jauwena 

Health Coach