Dec. 23. 2015
Written By:
McKel (Hill) Kooienga
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

The season is changing, winter is approaching, you’re running around finishing up school work, meeting deadlines at the office, your body might be stressed, and bam. Exhaustion hits you like a ton of bricks. In the midst of the holidays, before, or after– my top 5 tips for staying healthy during the winter will get you through those rough patches. (Pst, bookmark this for later!)


No. 1

Steam it off and take a bath!

Take a warm bath, preferably with epsom salt and lavender. Sometimes feeling worn out or burnt out is our body’s way of telling us we need to take things slow and chill out, de-stress, and come back to center. I love taking baths with lavender essential oils, it’s incredibly relaxing and instantly makes you feel better.

No. 2

Drink water and fluids….like a lot of fluids.

Hot tea is my favorite, especially when I’m not feeling 100%, it’s like giving your insides a nice warm bath. One of my new favorite hot drinks is Zarbee’s Naturals Cough and Throat Relief Drink, I love making this hot drink mix because it’s super simple, delicious, and made with high quality honey and vitamin C rich elderberry. All you do is pour a packet into a mug, followed by hot water. Added bonus, they came out with these amazing Cough Soothers, which I’m normally not a huge fan of. But these are delicious and definitely help sooth irritated throats. They’re made with 99% honey, and natural mint flavors, no processed sugars, artificial colors or flavoring- check, check, check. So good and soothing.

No. 3

Sleep and unlimited rest.

We talked about the importance of sleep last week, check back here to read up on that, and we know how important it is for our overall health and wellbeing. To keep our immune systems healthy during the winter months, we need all the extra rehab, rebuilding, and relaxing that we can soak up! Embrace the coziness of your couch, your bed, and dive in.

No. 4

Cozy socks + PJ’s + a blanket. No work.

That’s right, I have to actually repeat this to myself and shut off all electronics to keep me accountable to this huge rule. To keep our minds and bodies extra healthy during the winter, give yourself some self-love and take the day (or two or three) off– however many days you need to recoup. Chances are your work and productivity will be better off in the long run when you’re conserving your energy wisely. Besides, cuddling up on the couch with a cozy blanket, your favorite movie or book, and hot tea is the best. Save your energy and utilize your intensity wisely.

No. 5

Nourishing food!

Soups, stews, smoothies, juices, and steamed vegetables are all great ways to incorporate easy to digest foods that are incredibly nutrient dense to help your body absorb key nutrients that will keep you feeling healthy, energized, and nourished this winter season.

Nutrient dense recipes to try this winter!

+ Creamy Roasted Tomato Soup
+ Creamy Ginger Green Smoothie
Turmeric Milk
Citrus-4 Juice
Brown Rice Miso Macro Bowl
Turmeric Persimmon Porridge
The Ultimate Tonic
Rye Flaxseed Loaf (great toasted with a little coconut oil and cinnamon!)



What are your favorite ways you stay healthy during the winter and cold months? Are there any activities you like to do?

xx McKel

This post is in partnership with Zarbee’s Naturals, my opinions of this product are 100% of my own.