Did you know that about 80% of your Immune System resides in your Gut (aka tummy)? And the healthier is your gut is, the healthier you actually are and look?
Worth reading further to make sure you get those foods in to prepare your body for the dark and cold winter months and strengthen your immune system, right?! Who wants to get sick for the party season anyway:-)
In case you missed it, my High Energy, Flat Tummy, Fat Burning 21 Day Plan starting Sunday is full of immune boosting tips & recipes while it also features a “light” elimination diet (or more advanced for those who wish to speed up their results, reduce food intolerance symptoms, and so much more) and this is where my secret weapon lies with this plan. Please note participants will be provided materials & shopping list this Friday!!!! This is in readiness for Sunday so check if the plan is right for you here. If Yes then sign up before it’s too late. If No, read the announcement at the bottom of this email.
By immune boosting we also mean anti-inflammatory so if you are stressed, anxious, living a hectic lifestyle, experiencing lots of cravings, allergies, overweight, exercising a lot, suffering from asthma, skin conditions or any form of arthritis then you must eat those superfoods mother earth gave us. I barely take any supplements except this daily vitamin D, and this high strength Organic Turmeric Curcumin with Piperine & Ginger for maximum absorption of Curcumin as there is unfortunately so much you can get from your food* (discover why in the section below). As and when needed, I also take Magnesium (acting as natural Valium, ibuprofen, muscle relaxant/recovery), and Echinacea for cold & flu although I hardly get any.
HINT: These supplements should be part of your must have at home by the way so ditch the over-the counter drugs such as ibuprofen, cold&flu tablets and painkillers as they are not the solution. Your body will ALWAYS deal better with natural products as opposed to chemical based products.
Ginger root contains natural compounds called Gingerols which have anti-inflammatory, anti-bacterial, anti-fungal, and anti-oxidant properties. Ginger is known to help soothe and relax your intestinal tract, relieve nausea and reduce pain. Research also suggests that it may have thermogenic properties that help boost your metabolism. Pour over boiling water to brew a fresh mug of ginger tea and warm yourself up on a winterseve!
Garlic acts as a natural antibiotic. Allicin – garlic’s main compound - contains antiviral, antifungal and antioxidant properties that work to fight and prevent infection, by blocking the enzymes that lead to such conditions. Not only that, but garlic is bursting with vitamins A, B and C which have healing effects on the circulatory, immunological and digestive system. Chop, mince or puree to release the full healing power of the clove and eat it raw in salads or sprinkled over cooked meals!
3/ Red Bell Pepper
The red bell pepper contains three times the amount of Vitamin C than an orange! Vitamin C is critical for building and maintaining a strong immune system and aiding recovery from colds and flu. Not only does it fight off any bad bacteria, but its antioxidant properties neutralise free radicals so that the immune system is even stronger and ready to fight off its enemies! Try cutting into long thin slices and creating a home-made rainbow slaw to add a splash of colourback into the winter months!
Curcumin, the active ingredient in Turmeric is anti-viral, anti-fungal, anti-inflammatory, reduces pain and can help protect against cancer. Research shows that high concentrations of curcumin can help decrease exercise-induced muscle damage. It’s one of the foods with the highest anti-oxidants and anti-inflammatory properties. Inflammation is the cause of many chronic diseases that cause health to deteriorate so Turmeric is really your anti-inflammatory superhero. BUT there is a trick! Curcumin’sbioavaibility is poor so not only you’d need to eat some daily but to get its benefits in cooking for example you need to cook it with good fats such as coconut oil or grass-fed ghee butter (non-vegan option), black pepper and ginger for maximum absorption. Alternatively or in addition you can use this.
5/ Sweet Potato
Sweet potato is packed full of beta-carotenes - important in the growth and defence of immune cells, as they help to fight and prevent the effects of colds or flu. Sweet potato is also a great source of vitamin A, which the body needs to build white blood cells and fight off infection. Steam, Boil, bake, mash, or slice into chips!
Kimchi is a popularkorean fermented food, source of vitamin A, C and B. While recipes vary it normally contains fermented cabbage, carrots and other vegetables as well as spices including garlic, ginger, chilli. It contains probiotics which help build up the good bacteria in your gut, reducing the body’s inflammatory responses, and preventing the build-up of bad bacteria which can cause illness or infection. Use 1 or 2 servings with your main meal to spice it up and get your immune boost!
Staying strong & healthy throughout the winter can be a challenge but making small changes to your diet can make a massive difference. So get started and don’t forget to get plenty of sleep too!
PS: I have an ANNOUNCEMENT – As you might have noticed anyone applying to my Free 30-Mins Health & Nutrition Session at the moment is on a waiting list. Great news! I’ll be re-opening slots soon but only for a very short period as there is so many of you I can talk privately with so if you put your name down now then you’ll be the first served!