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Preparing your immune system for winter

Simply - every part of your body, including your immune system, functions better when protected from environmental assaults such as these:

  1. Don't smoke.

  2. Exercise regularly.

  3. Maintain a healthy weight.

Good nutrition & healthy living strategies:

Getting your fill of essential immune defending vitamins and minerals, ensuring you’re having adequate sleep, actively reducing stress, looking after your gut, and reducing inflammation will all help prepare your body for the fight against those nasty winter invaders.


  1. Daily Shake: Supportive nutrients and proteins are key to a properly functioning immune system. Having a daily shake is an excellent way to get the micronutrients your immune system needs in a tasty easy-to-make form.

  2. Eat More Fruits + Veggies: Bump up your intake of plant foods and green powders.   Plant phytonutrients help to relieve stress, reduce inflammation, and revive a weak immune system.

  3. Reduce Triggers Foods: Gluten, dairy, sugar, and alcohol are the most common trigger foods. Be intentional about when you eat these foods or swap in clean whole foods.

Our top natural supplemental recommendations for ‘Winter Wellness’

Vitamin C needs little introduction. As one of the most famous vitamins for boosting immunity, it’s a must-have in your winter first aid kit. What many people don’t realise is that the body doesn’t produce it for itself. Therefore, it’s so important you get enough of this vitamin, either through your diet or a high-quality supplement. 

Zinc is involved in the development and functioning of the body's infection-fighting white blood cells. Adults need eight to 12 milligrams of zinc a day, half of which is found in a palm-sized piece of lean red meat, and almost all in a single oyster.  Non-animal sources are pumpkin seeds, sesame seeds, wheat germ and garlic.  

Vitamin D is the sunshine vitamin; even though we may feel like we have plenty of sunshine in the summer – we’re often deficient in this vitamin, especially in winter.  Commonly known for keeping bones strong, it is also well known for its effective immune enhancing properties. 

Echinacea is highly regarded for its ability to quickly support immunity against the common cold and can help to reduce the severity and duration of colds. Echinacea can also assist in the symptomatic relief of mild respiratory tract infections.  The secret is to load up the dosage the first sign of you feeling unwell.

Astragalusis regarded as an immune tonic because it has restorative and strengthening effects, keeping your immune system strong and healthy. 

Olive Leaf is well known for strengthening the immune system because of its strong antiviral properties. It also gives your immune system additional antioxidant support. 

These supplements & herbs are available from the Mint Nutrition Clinic for acute prescribing or a prophylactic treatment plan to get you through the winter - Acute consultation $30 (15 mins) – make a booking here

Calm the farm!

We talk about nutrients, vitamins, and minerals to support your immune system, but there are some other lifestyle changes you can make too.

High-stress levels weaken your immune system.  Sometimes you can’t eliminate all the causes of stress in your day-to-day life, but listen to your body and when it ‘asks’ for time off, don’t ignore it.  Activities like reading, having a bath, walking, gentle exercise, yoga etc. can be effective in releasing tension and stress.

Quality Sleep

This topic is huge (and we will cover it more fully in the next newsletter) but quite simply sleep is vital for both your mind and body.  It’s preferable to get between seven to eight hours of sleep per night which gives your body a chance to rest, repair and keep that immune system of yours strong and ready to defend against any nasty invaders. 

Healthy Gut

You have heard the saying you are what you eat, but we can now go further and say we are what we absorb.  The gut needs to be in a healthy condition to allow, digestion, absorption, and elimination to work well.  Think about what you’re consuming, as certain nutrients will help maintain healthy digestion. Eating plenty of probiotic foods that are fermented such as, yoghurt, kefir, kombucha drinks, fermented soy – (tempeh and miso), as well as kimchi and sauerkraut will help to feed and nourish your digestive tract and enhance your immune system. A good quality probiotic is another way to help with optimal gut health.

Interesting Fact:

A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies. If group singing isn’t for you, belt out your favourite tunes in the shower.

Why Are We Different?

Mint Health & Fitness  for want of a better word is a "boutique" fitness and food facility.  We have fantastic personal trainers, nutritionists & clean eating cafe that all work together to make sure that your experience at Mint is unlike any other health a nutrition facility. 
The Mint experience is something that we have found hard to describe, but our members all say the same thing, friendly staff and atmosphere with helpful instruction.  
This obviously isn't it all, we have PURE Cafe with it great selection of healthy nutritious food, but to find out for yourself what our difference is come on down and talk to the team.
We are a friendly bunch at Mint and will gladly show you around and tell why we are proud to be a Mintie.
P.S. Ask about a free trial workout just to see if you like us. One of our team may even be able to help with a one on one workout if you are newbie exerciser (we don't want you to hurt yourself).
No more procrastinating
No more excuses
Your time is NOW!!

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Whats Our Members Are Saying

I felt determined when I joined Mint. I have lost approx. 15 Kgs since my heaviest and about 1.5Kg in the last 2 weeks, I am now eating 8 times a day and I feel that what I am doing is working for me. It was hard to stay away from those salt and vinegar chips and keep up with the frequency of meals but I am getting there. I originally went to Jane when I first started and struggled with the food (salads are just not for me) but we found some alternatives which works. Having the BIA’s done with Jane has been great to see the results. Also, I have learned about food composition and eating clean.
Dudley Crabbe
I felt determined when I joined Mint. With my husband already being a member and enjoying it. I feel fitter and Jane has helped me change some of eating habits so I am hoping I can start losing some weight. Easy access to Jane being on site will help me get to my goals over the next few months. Jane has kept me going, don't give up, and some good tips how important protein is in the diet.
Anne Gibling
I was hopeful joining Mint and I feel that I have made a steady improvement throughout my time at Mint. Jane has helped me control my blood sugar levels and they are better than ever. Jane provided great advice and tips.
Tony Gibling
I felt relaxed when joining Mint. I found that at Mint I have lost weight and found it a great way to deal with stress. Jane helped me change my bad eating habits and organised me to have a necessary blood tests done in America which made a big difference.
Garry Beaumont
Making the decision to join the gym was actually pretty hard. I was going through a particularly stressful time. The results I feel the most are: I wasn’t necessarily focused on aerobic health when I started but I feel much fitter and that’s a lovely feeling. I’m fitting into some older clothes – very gratifying. But the most important result is that I am in control of my choices. I’m doing the best I can to take care of myself. I feel more confident in the face of other challenges. So if I had to say what the number one result of my time at Mint is, it’s mental. I have a completely different relationship with exercise, which has become something I enjoy doing because it clears my head and makes me feel good about myself. I enjoy being in my body; I feel proud of what it can do. This has been an incredibly valuable experience – and one that’s ongoing, which is cool as well. I’m looking forward to what comes next! Wendy and I thought to tell you how much we miss Mint now that we are on 6 months in Heidelberg Germany after our three months in Christchurch. We have found a gym here that is very well equipped but it is VERY German and some of the classes look like torture rooms!
Greta Bond
December 21 we finally go back to Vancouver and resume our normal life. I very much appreciate the two back workouts you gave me and I am still doing them, alternating several times a week. They are the best I have ever had and I have had great back health since working with you. I very much thank you for that. Best wishes from your Canadian fan club - congrats on the new gym and good business to both of you.
Wendy & Chris
Having battled multiple heath issues and as a busy Mum of three young adults, a chance conversation led me to the team at Mint. Nutritional advice was just the beginning! I began Reflexology with Emma, Carole’s massage as well as a totally personalised gym program on a one-to-one basis with Mike. I cannot adequately convey the impact of encouragement, support, genuine interest, as well as the wonderful facilities that Mint provides as I literally claw my way back to health. The whole body approach of health and wellness at Mint is truly unique. With the addition of Pure Cafe Co. enabling you to put a foot in the door to this amazing setup that is Mint Health and Fitness.
I joined the Mint fitness gym in December 2013 because being a bus driver I needed a way to keep fit and keep all my joints moving. I find it really easy to go because it’s just across the road from where I work. They say a healthy body helps towards a healthy mind and so it helps with all the stress of everyday life and the stress that comes with driving around the city all day everyday. The team at Mint, Mike, Gabby and Bonnie are really friendly and help with anything you need while you are there. The changing rooms are always clean and tidy and well looked after. There is also a Cafe in the same building which serves healthy food to complement the exercise. I joined for 3 months and in conjunction with my own cycling am enjoying working out to the program Mike has set up for me. The 24 hour access, its great for the weekends and after work and also means I can go and work out when it suits. I really love it – Mint is great.
I joined mint as this year I am working in a third world Country which has a high level of security risk and a demanding physical environment. The team at Mint listened carefully to what I was needing and tailored an exercise and nutrition programme to get me to the physical condition I need to be in. You are not just another number at mint, they genuinely care about you and your goals. You always feel welcome and always have advice. I love how you can get a bite to eat after a work out, the time savings are so helpful. This is the best gym in the city, and the tuna wraps are fantastic!"
When the quake shook everything up, I unwilling distanced myself from MINT, lost my ‘work out mojo’. It wasn’t until late 2013 that I got back into training. From this unplanned break I can see first-hand how much better I feel psychologically and physically from training. BUT the thing that makes MINT the place for me is that everyone gets to know you. If you are self-guided training (me presently) or getting one on one personal training, MINT’S care and attention is what makes it. The team pay attention to how often you show up, Mike and Di show a personal interest in my Progress, I feel spurred on by this. You cannot underestimate the power of someone noticing you’re not at the gym!! My journey this time is a more driven one. I know how easy it is to ‘slip’ out of habit. And I know for me, MINT is the place to achieve my fitness goals.
Before Mint I weighed 78kgs. I’d been overweight since childhood and was a comfort eater. Never played any sports or been into any sort of exercise. I was scared of joining a gym. I remember telling myself there was no way I could ever be a person who was into working out and healthy eating because it just wasn’t me. Six months later and 20kgs lighter, I’m now the person I thought I'd never be. I’m so happy with who I am now and for the first time ever, I can say I truly love myself. I really don’t believe that I could have achieved so much success without all the wonderful people at Mint supporting and motivating me 100%. Joining Mint has been one of the best decisions I have ever made.
Emma M

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