Winter Wellness Tip Number 8:

I hope everyone has been keeping well and warm. It feels like the weeks are flying by, before we know it we will hit the warmer weather again!

This weeks tip is: To Quit Smoking

This is a very difficult one but also an extremely important one. It is one of the best things that you can do for your health. Smokers are more susceptible to upper respiratory tract infections which tend to be more prevalent in Winter months. 

If you require support to quit smoking  - look up They have some great resources available. 

This weeks recipe is a simple one but really tasty and quick to whip up for either lunch or a light dinner. To make it a more filling meal, add a bowl of soup.

Cheese, spinach, tomato and bacon toastie


  •  1 tsp canola oil   
  •   4 slices of Bacon   
  •   3 cup(s) baby spinach leaves, (90g)   
  •  180 g wholegrain bread, (4 x 45g each)   
  •   1 small fresh tomato, vine-ripened, thinly sliced   
  •  42 g cheddar cheese, (2 slices)  
  • 1. Heat oil in a large non-stick frying pan over high heat. Cook bacon, turning, for 2–3 minutes or until golden and crisp. Transfer to a plate lined with paper towel. 

  • 2. Reheat pan over high heat. Cook spinach with 1 tablespoon water for 1–2 minutes or until wilted. Transfer to a plate lined with paper towel. Cover spinach with extra paper towel and press with the back of a large spoon to squeeze out excess liquid. Discard paper towels.

  • 3. Preheat a sandwich press. Place two slices of bread on a flat surface. Top each with bacon, wilted spinach, tomato and cheese. Cover with remaining bread slices. Cook for 4–5 minutes or until toasted and heated through. Serve.