Take care of your health Girl! Winter healthy tips from Amani Kaite our nutrition & life coach

Today is a blog collaboration,

I do write about a lot of different subjects, but I am in no way an expert, so I thought every once in a while posting a blog from someone who knows what they are actually talking about would be great!

My first blog collaboration is with Amani Kaite,

She is one of the first people I met in Ireland when I first moved here 6 years ago …

For as long as I have known her, she has been obsessed with anything around nutrition.

Amani is like most of us, a busy woman with an intense day job. But like some of us, Amani’s dream was not to sell IT products.

And so a few years ago she started developing an interest in nutrition, so much so that she decided to go back to school while maintaining her job.

She pursued education in Nutrition and Lifestyle Coaching at IHS 

She has now started running workshops here in Dublin, understands people’s busy schedule, & will work around yours – if you are interested in here services, take a look here

She explains that everything is possible, through a bit of guidance.

Her Instagram is full of travel, fun and healthy food, check it out HERE



Bellow are her words of wisdom – not mine for onceW

We are entering the winter season, we tend to catch colds easily and have low energy.

That ‘’meh’’ feeling slows us down in everything we do. We hit the snooze button one too many times in the morning, we call in sick more than usual and everything is put off because our immune system just had enough of our bad eating habits or late-night Netflix binge-watching.


The good news is that you don’t need to break the bank to get your immune system ‘’on fleek’’.

I will share with you some very easy and inexpensive tips to boost your immune system in need of some TLC. But before we get into it, let’s nerd out for a second.


’The immune system like an orchestra. Each musician may play beautifully on their own, but they can hardly compare to the beauty and complexity of an entire orchestra playing perfectly together’

Our immune system is just like that. It is made up of a network of cells, tissues, and organs that work together to protect our body from all sorts of invaders.

‘Its functioning is like an orchestra too. If one violinist didn’t show up, we would hardly notice. But if the entire string section were to go missing then the quality of the music would be greatly affected.’’ – Kerri Knox’

This is what happens when invaders attack our immune system. Invaders can be toxins such as household chemicals, pollution, pesticides or junk food.


If our immune system is not strong enough, we get all sorts of inflammation, from a simple cold to more serious diseases.

A huge proportion of the immune system is located in the gut. We need friendly microbes in our gut to help you digest the food, absorb the nutrients effectively and eliminate the waste.

It doesn’t have to be complicated to look after our gut, so let me share with you what has helped me along my journey to optimal health.

  1. The immune system is extremely vulnerable to  So, as soon as you wake up in the morning, smile and be grateful for that cute face of yours!

  2. Stock up on immune boosting foods and beverages for your morning magic potion.

    • Apple cider vinegar is a strong antiviral that CAN help fight colds and infections.

    • Ginger is anti-inflammatory and rich in antioxidants which CAN help against throats INFECTIONS and upset stomachs (PMS pains, bloating, nausea, etc…). • Cinnamon contains antioxidants that CAN fight free radicals.

  1. Walk to work. Our body can produce vitamin D3 from cholesterol when exposed to sunshine, which CAN increase the immune function

  2. For lunch or dinner, fill your plate with rainbow foods that feed your good bacteria such as broccoli, cabbage or any other cruciferous vegetable (prebiotics). Get some oily fish (or vegetarian alternative such as chia seeds) for their omega 3 content, which is very important for our cells. Season with oregano or garlic as they have antifungal properties. Add a source of vitamin C such as bell peppers. And don’t forget to keep some space for fermented vegetables such as sauerkraut, pickles or kimchi to nourish your gut with friendly bacteria.

  3. Exercise and laughter can support the immune system as they may trigger the release of endorphins, the ‘’feel-good ‘’ hormones, improving the body’s resistance to diseases.

  4. Last but not least, in the evening aim for magnesium-rich foods such as dark leafy greens, nuts and seeds, mackerel, yogurt etc. Magnesium has a calming effect on the mind and relaxes the muscles so you can get a restful night’s sleep, which should be around 7-8 hours.

Try this for a week and your immune system will be forever grateful!


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