vegetables as they taste better, richer in nutrients and contain the nutrients
that we typically need for this time of year.
artichokes, fennel, potatoes, parsnips, leeks, red, white, savoy cabbage,
carrots, Brussels sprouts, broccoli, celeriac, mushrooms
spices such as turmeric, ginger, coriander and cumin. Ginger can be added to
cold dishes to add heat.
like vitamin A, C and E as well as the mineral selenium have immune boosting
properties to help fight of the bugs and viruses floating around at this time
of year. Beetroot, carrots, tomatoes, butternut squash, berries, apples, citrus
fruits and green leafy vegetables are good examples.
eggs and sprouted seeds.
and it is absorbed through the skin. As there is very little of that at this
time of year and we tend to be covered up, deficiency is more common in the
winter months. Supplementing is another option. I recommend 1000 IU once a day
as a maintenance dose especially if you use high factor sunscreen and have not
been exposed to the sun much. The doctors can test levels so if you have been
supplementing or had a lot of sun exposure then it wise to get levels tested
consumption – Christmas is a time for treats so don’t deprive however sugar has
been found to reduce immunity and the ability to fight of an infection. Opt for
healthier options to satisfy sweet tooth, dark chocolate, dried fruit and
increase your susceptibility to infections. Enjoy celebrations but try to limit
and have some days off from drinking. Make some mocktails with fresh
cranberries and apple juice. Drink green tea, it contains theanine, an amino
acid that helps relax and calm the mind and body.
important role in immunity. Zinc rich foods include sunflower and pumpkin seeds,
crab, seafood, eggs and ginger.
probiotics and prebiotics.
bacteria in the stomach and one of the first lines of defence when the body is
faced with an infection. Prebiotics feed the good bacteria and help keep them
living in the gut.
is a good source of probiotics and oats, stewed apples, sweet potatoes and
Jerusalem artichokes are good sources of prebiotics
immune function. The mind and emotions can have a huge effect on immunity so be
kind to yourself, have warm long baths, meditate, go for long walks, watch your
favourite film and enjoy time with friends and family.
20-minute walks outside or try a new class, or do some gardening. Christmas
shopping can count!
glasses of water a day and herbal teas are included.
stick of celery
whole chicken or chicken bones
ingredients in a large pot of water
to boil – skim the froth of the top
for as long as you can at a low heat so I try to do this for at least 4-5
use this for stocks and soups. I freeze in small containers and freeze so I can
add to sauces and larger ones for soups.
be eaten as a clear soup add seasoning to taste
garlic crushed (keep crushed for 6 mins before cooking to benefit from immune
pepper to taste
3 in 2 tablespoons of olive oil or coconut oil for a couple of minutes
chop sweet potatoes into chunks
with lid on for 30 mins
black pepper to taste
potatoes are soft, pour into a blender and blend until smooth.
is a time for resolutions and hopefully they can be kept more often than not
they are blown by mid February. If your plan is to get healthier, fitter and
eat better my advice is to make changes that you can stick to, make changes
that will be changes for life. If you decide you want to eat healthier, make
small manageable changes. Start with healthy breakfasts, get rid of the
breakfast cereals, they are full of sugar and have very little nutritional
value apart from the fortified vitamins. Replace with oats; make porridge,
granola or muesli, add fruit to and some nuts and seeds. Eggs are great for
breakfast served with some wilted spinach or kale. Concentrate on one meal like
breakfast and then once you have that sorted move to the next meal for example
introduce healthier snacks or cut out fizzy drinks, but small steps every time.
Detoxing and Fasting
liver is a complex organ and has an important role in detoxification. The liver
goes through a 3 stage process to detoxify toxins. Phase 1 neutralises the
toxin, Phase 2 further neutralises the toxin and/or makes the toxin more easily
excreted through urine or bile. Phase three involves transporters and aids the
excretion of the toxin. Each phase needs vitamins, enzymes, antioxidants and
amino acids to support their functions; if the body does not have these
nutrients then detoxification can be impaired. Fasting is often used as a
detoxification method especially after New Year but must be done with caution
and best-done under supervision, a Registered Nutritional Therapist can advise.
Supporting each phase of the detoxification process is essential. If you push
phase 1 by fasting and you don’t have the right nutrients for phase 2 you are
making toxins hang around more in the body than they should, this is when you
start to feel rubbish, headaches, nausea etc. I recommend preparing the body
first for a detox, then starting the detox, then ending with a healthy eating
regime to continue to the healing process.
please contact me:
Alonzi Dip (CNM) mBANT