Top Ten Tips for Optimal Immune Health and Overall Vitality for Fall and Winter!




  1. An apple a day? The ultimate fall fruit bolstering gut health, immune health and respiratory health during fall and winter! Eat it raw, bake it, blend it with 1 peeled lemon or grapefruit wedge and a cup of leafy greens for a delicious smoothie!


  1. Herbs, spices and garlic, oh my!

Your first defense to a healthy and robust immune system and NOT getting sick this fall and winter….oregano, thyme, sage, ginger, cinnamon and garlic are natural antivirals and antibacterials that will serve as natural defense during cold and flu season and improve circulation and internal heat to digestive fire when the weather gets cooler, drier and when we can tend to be less active than in the summer months, use liberally in veggie, bean and meat dishes.


  1. Incorporate a daily immune tonic that the whole family can take like the amazing Elderberry, this antioxidant rich berry naturally boosts our immune system, is anti-viral, particularly towards flu viruses and both berry and leaf act as a natural fever reducer! Effective and safe for adults, kids, toddlers and for most pregnant women (always consult with your doctor first).


  1. Increase good fats through your diet to combat dry fall weather and increase moisture, internal heat and vitality. Think natural animal fats in bone broths and rich plant fats like coconut, olive, walnut and sesame oil.


  1. 5. Use good fats/beneficial oils topically for healthy skin during dry and colder months. Some of the best topical oils on body, face and hair are sesame, coconut, cocoa, argan and castor oil.



Leona’s ultimate fall/winter real food face mask for glowing skin!

(and you probably already have the ingredients for it in your kitchen!)


1 raw pastured egg, use the whole yolk and only half the white

1 tsp of plain full fat yogurt

1 tsp of raw honey, preferably Manuka honey


Whisk all ingredients in a bowl and immediately spread over face, let dry in a few minutes, after drying leave on for another 5 to 10 minutes and then rinse for plump, hydrated, moisturized, silky smooth skin!



  1. Increasing beans and greens are your ULTIMATE fall and winter allies! Natural prebiotic gut health support, the best source of fiber and antioxidants that help both nourish and cleanse the body during the winter months, prevents us from gaining extra winter pounds and helps to offset the overall effects of richer foods during holiday times.


  1. Add probiotics and probiotic rich foods like dairy and coconut kefir, probiotic water and fermented veggies like sauerkraut and kimchi to keep your gut in good shape during the months when gut health can get sluggish.


  1. Transition from cold water and other cold beverages to room temperature water and nourishing warm teas. My top nourishing fall/winter teas are rooibos chai, tulsi, dandelion root, nettle leaf and matcha tea. All of these teas provide a rich spectrum of nutrients and support circulation with a gentle cleansing effect, matcha tea has nearly 20 times the antioxidant value of blueberries!!

You can even switch out your cold icy summer smoothie for a warm winter smoothie, see recipe below!


  1. Add a superfood to your diet during fall and winter to nourish your health, my top picks are: Mushrooms like crimini, shitake, maitake in food or in a supplement blend for ultimate immune and adrenal support, goji berries, full of antioxidants and a natural source of iron, immune fortifying bee products like immune boosting and antiviral propolis and energy supporting pollen locally and ethically sourced or a green superfood like spirulina, chlorella or moringa for a food sourced natural multi with gentle cleansing benefits. Adding a superfood a day can go along way at supporting your overall health and provide extra nutrients, antioxidants and support for your entire body and immune response during a time when our body can feel more vulnerable.


  1. Enjoy all the tastes and health benefits of colorful fall and winter foods: Top picks: apples, pears, pomegranate, cranberries, winter squash, kabocha squash, yams, heirloom multi-colored carrots, leeks, dark leafy greens like swiss chard, collard, dandelion and of course staples like spinach and green and red lettuces.



Leona’s Warm Me Up Smoothie

for fall and winter energy and vitality

1st step:

2 cups hot vanilla rooibos tea (after brewing)


2 tbsp chia seeds


1 TB 100% coconut nectar juice  (optional) or 1 fresh frozen piece of coconut meat


Blend in your blender

2nd step:

Add the remaining ingredients-

1/2 inch ginger (fresh) or 2 pinches of dried ginger


1/2 tsp cinnamon

Dash of vanilla

1/2 cup of blueberries and/or strawberries


1 scoop organic cold pressed grass fed whey or 100% sprouted plant protein powder like these options:




1 TB of almond butter, sun butter, or cashew butter (optional)

1/2 TB of super greens powder like spirulina



1/2 cup of leafy greens like spinach


Blend again, drink immediately and enjoy!


Leave a Reply


You are commenting using your account. Log Out /  Change )

Google photo


Twitter picture


Facebook photo


Connecting to %s