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cold flu self-care

It seems that many of us are getting colds and/or feeling drained and exhausted.

With the cold temperatures our system is using its energy to stay warm. Add to that the fact that most of us haven't had time to ourselves since summer holidays; the hectic holiday season; plus the planetary energy that's been happening for a couple of months, no wonder we're all feeling the way we are!

So this is when we have to be super good and kind to ourselves. Take the time to be, to breathe (take a deep breath right now!), to self-care and self-love. Take an Epson salt bath with your favourite essential oil, get a massage, make yourself a hot cocoa, or chai tea, and if you're feeling like you're getting a cold (like I am :(, make yourself this easy, quick, nourishing soup called: Beat the Cold Soup by Amrita Sondhi an Ayurvedic cook (recipe at the end).

When you have a cold it's important to nourish yourself properly and flush your system of toxins to alleviate symptoms and hasten recovery.

Below is a list of Do's and Strickly Avoid to help with your recovery:


  • drink HOT water every 10-15 minutes (easier for the body to absorb, flushes out immunity-compromising toxins from the system, hydrates the mucus membranes to loosen mucus)

  • eat light, simple, warm, whole foods, especially "clear" foods -- broths, teas (not black), seasonal vegetables that are thoroughly cooked like leeks, bok choy, kale, cabbage

  • add generous doses of powdered ginger, black pepper, turmeric (curcuma), cinnamon, garlic and chilli peppers

  • take Epson salt baths. Add essential oils if desired (mixed with olive oil. Try lavender, lemon, patchouli, eucalyptus...)

  • Rest, read, RELAX!

  • take vitamin C (up your dosage) and zinc

  • only mild exercises (like walking, stretching or gentle yoga asanas, sun salutations, inverted postures, forward bends to help drain the mucus through the nose)

  • do some breathing exercises like Breath of Fire, Three Part Breath or Alternate Nostril breathing

  • the best remedy for cold is ginger (organic). Steep it for 10 minutes with cinnamon & lemongrass, or cinnamon & cardamom. Add (local, not the Billy Bee, or brand name stuff) honey if you wish

  • gargle with salt water


  • ALL dairy products (yogurt, cottage cheese, milk, cheeses)

  • ALL cold drinks (including cold water)

  • thick, dense, rich foods which are challenging to digest when you're sick. This includes dairy, juices, breads, pizza, pasta, even bananas!

  • cold, frozen, dry, and raw foods -- all are hard to digest. Remember that the body is using its energy to fight off the cold and these foods take a lot of your body's energy

  • rigorous exercises -- again, the body needs all its energy to fight off the bugs

  • sugar, coffee and alcohol (come on, you knew this already.. ;)

  • cough suppressants or expectorants or too much acetaminophen or ibuprofen. Why? Because the body is a perfect "computer". It is programmed to heal. Fever sweats out toxins. Coughing up phlegm is GOOD! The stuff needs to come out! And never swallow mucus, spit it out! Of course if your fever runs dangerously high, contact your physician.

The point is, given half a chance, the body will heal itself by itself!

Stay healthy, and if you have a cold like I do, here's to a quick recovery!

With love ❤️🙏🏼🌺


1 Tbsp oil

½ cup onions, chopped

3 tsp fresh ginger, minced

2 tsp fresh green chilies, minced

2 tsp garlic, minced

½ cup celery, diced

½ cup carrots, diced

¼ tsp cayenne pepper

½ tsp turmeric

½ tsp garam masala

½ cup mushrooms, chopped

¾ cup zucchini, chopped

¼ cup tomatoes, diced

2 cup vegetable stock

4 whole peppercorns

2 cloves

½ cup broccoli florets

½ cup cauliflower florets

Juice of 1 lemon

Salt to taste

¼ cup fresh cilantro leaves, chopped (for garnish)


1. In a large pot on medium-high, heat oil. Add onions, ginger, and green chilies and sauté until onions start to soften, about 4 minutes. Stir in garlic and celery and continue to sauté for a few minutes.

2. Add carrots, cayenne, turmeric, and garam masala and sauté for a few more minutes. Add mushrooms and zucchini and sauté for another minute. Stir in tomatoes and sauté for an additional minute.

3. Add vegetable stock, peppercorns, and cloves, then reduce heat and simmer for 10 minutes. Add broccoli and cauliflower florets and cook for another 7 minutes until softened. Just before soup is done, stir in lemon juice and salt to taste.

4. Remove peppercorns, garnish with cilantro and serve.

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