Your immune system is what protects you against nasties like bacteria, viruses, fungi, toxins and even pollution. It’s a complex system of various cells, organs and proteins that all work together to give you front-line defense to battle invaders.

Your body’s immune system has two main parts. The innate immune system, which you’re born with, and the adaptive immune system, which you develop over time as your body is exposed to the world around you.

The SARS-CoV-2 virus (severe acute respiratory syndrome coronavirus 2) that causes COVID-19 (coronavirus disease) is considered a novel – or new – pathogen. That means that your body’s adaptive immune system isn’t able to battle it alone if you’re unvaccinated. However, having a solid innate immune system is critical, vaccinated or not, as it will help avoid severe symptoms. Bolster it with the correct diet, including superfoods and natural supplements, like CBD products derived from hemp plants, to give your body the best fighting chance.

In this article, we’ll introduce you to 15 immune-boosting foods and supplements that you need to immediately start including in your diet.

1. Garlic: According to research from the University of Copenhagen, garlic contains sulfurous molecules capable of inhibiting the defense mechanism of bacteria. It has also traditionally been used as an antiseptic, antibacterial and antifungal agent.

2. Yogurt: Plain yogurt is excellent for you, thanks to the vitamins, protein and probiotics it contains. A great source of lactobacillus, this probiotic will help improve gut health and bolster your immune system as a result.

Sautéed Scallops with Mushrooms and Spinach

3. Spinach: This is a versatile leafy green that you can eat in salads, lightly steamed and add to smoothies. It’s rich in vitamin C, antioxidants and beta carotene, increasing your immune system’s infection-fighting ability.

4. Papaya: This sweet, soft fruit hails from Central America but is now grown in tropical regions worldwide. It’s a great source of vitamin A, vitamin C and Vitamin E, all essential antioxidants. In addition, the fiber is good for gut health and the folic acid in papaya converts potentially harmful homocysteine into less harmful amino acids.

5. Lobster: This delicious gift from the ocean is rich in zinc, which is great for boosting immune cells’ effectiveness. Best prepared in salted boiling water, be sure not to overcook your lobster as it will become tough and chewy.

6. Oysters: These shellfish are high in zinc like lobsters. They also contain selenium, a potent antioxidant that helps lower oxidative stress in your body. That means lower inflammation and increased immune response.

Red Capsicum and Hazelnut Pesto

7. Bell Peppers: Did you know bell peppers contain more vitamin C than most citrus fruits? That’s good news since vitamin C is an essential micronutrient that is involved in microbial defense.

8. Chicken: Chicken is a lean protein that will help boost your immune system in a heart-healthy way. There’s a good reason why chicken soup is so popular when we’re sick and need extra comfort. It also contains arginine, which helps with healing functions and fighting infection.

9. Almonds: A great addition to any diet, almonds are packed with vitamin E that will protect cells in your body from damage. That vitamin E is building a more robust immune system! Almonds are available raw, roasted, in nut butters and even as almond milk, giving you many ways to add them to your diet.

Bohemian Baked Vegetable Bowl

10. Hemp: The hemp plant, Cannabis sativa, has been used by various cultures worldwide for thousands of years. One specific derivative, cannabidiol (CBD), is being researched for its anti-inflammatory effects and benefits for the immune system. CBD can be added to your diet through simple-to-take CBD gummies or as CBD drops in your morning coffee or smoothie.

11. Ginger: This potent root vegetable is renowned for its flavor and ability to spice up an otherwise bland dish. Ginger has numerous health benefits, including bolstering immune response due to antioxidant activity and the stimulation of probiotics in the gut of those who eat it regularly.

12. Matcha: This specially ground green tea powder originated in Japan. This warm drink has been widespread and regularly consumed for thousands of years. In addition to providing the drinker with a slight caffeine boost, it is also rich in antioxidants which may reduce the damage done to cells in the body due to free radicals. Rich in catechins, matcha is being researched for its ability to combat metabolic disorders and boost immune health.

13. Turmeric: Best known in its bright yellow spice form, turmeric starts its life as a root much like ginger. It also contains high amounts of curcumin, which aids in the management of oxidative and inflammatory conditions. It can be incorporated into the food you eat or taken as a supplement in capsule form.

14. Kefir: You might not be familiar with this fermented milk drink, made from kefir grains which are a mesophilic symbiotic culture. This drink’s probiotic nature has been studied for its ability to modulate the immune system’s ability to suppress infections from viruses like Zika, hepatitis C and influenza.

15. Citrus Fruit: A class immune booster, popular citrus fruits include lemon, grapefruit, limes and, of course, oranges. But there are many others like pomelos, yuzu and sudachi, which are cultivated in various parts of the world. Whether eaten whole or as a juice, citrus fruits are excellent sources of vitamin C and folate, essential to healthy immune cells and reducing inflammation.

Other Ways to Stay on Top of Viruses

You indeed are what you eat, and a healthy diet is important, but other measures can ensure you keep a healthy body. Additionally, taking precautions, so you don’t introduce the coronavirus into your system to begin with, is a great idea. We recommend the following:

• Wash your hands regularly and use a high quality hand sanitizer that doesn’t dry out your skin.
• Wear a mask when in public, especially while in enclosed or crowded spaces.
• Get 30 minutes or more of moderate exercise or activity per day.
• Stay well hydrated by drinking plenty of clean, filtered water.
• Avoid things that will damage your immune system like junk food, smoking cigarettes and alcohol.

Yes, you read that title correctly. *Cue a protest in the comments section. *

But seriously, your body is truly incredible. Every single day, your immune system fights off hidden bacteria, viruses, and parasites to keep you safe. 

Regardless of how strong your immune system is, it won’t always be able to stop you from getting sick; that’s where traditionally, vaccines have come in. I believe everyone is entitled to their own choices, and I’m not here to judge, but whether you’re pro or anti-vax, the truth is, vaccines are here to stay, so it’s essential to be across what they are and how they work, that way you can make informed choices and decide what is best for you. You can use this protocol whether you are vaccinated or not the choice is up to you.

What is a vaccine, and what does it do to the body?

A vaccine is a biological product that induces an immune response to protect the body against infection and disease. There are a variety of vaccines that work in different ways. 

What are the different COVID-19 vaccines available, and how do they work?

COVID-19 has urged the scientific community to find solutions quickly. Mostly, the technologies used to create these vaccines have been around for several years. Here are some of the more common vaccines you might have heard of broken down simply.

AstraZeneca (viral vector type)

AstraZeneca is a modified, low-pathogenic virus that functions as a vector to shuttle pathogenic antigens into host cells, inducing an immune response against the target pathogen. In this case, the target pathogen is SARS-CoV-2.¹

Pfizer (mRNA type)

Pfizer is a nucleic acid-based vaccine consisting of mRNA sequences that help proteins in the body induce an immune response and code for a COVID-specific antigen.² 

The cells use the instructions contained in the RNA to produce the spike protein (SARS-CoV-2). Immune cells recognise the spike protein as foreign and initiate an immune response against it. 

The data indicates that Pfizer is up to 90% effective by day 21, reducing COVID-19 infections and decreasing symptom severity.³ However the latest research shows that the effects of waning immunity may be beginning to show in Israel and more time and investigation is needed.

Moderna (mRNA type)

Moderna has just been approved in Australia, and Dolly Parton donated $1 million to help fund it, so you know it must be good. Like Pfizer, Moderna is a synthetic mRNA vaccine. It uses a genetic code that triggers the production of the coronavirus’s protein in the body, which helps immune cells fight it.³

Novavax (sub unit protein type)

Coronavirus is studded with spike proteins that it uses to enter human cells. The Novavax uses recombinant nanoparticle technology, which teaches the immune system to make antibodies to the spike protein. So, if someone were to receive Novavax and then get exposed to the virus, the antibodies would lock onto the spike proteins, and coronavirus won’t be able to enter cells, blocking the infection.¹²

In one clinical trial, adult participants conferred over 89% protection against COVID-19 after two doses of the Novavax vaccine.¹²

Johnson & Johnson (viral vector type)

Johnson & Johnson is a viral vector vaccine, where a vector enters the cells in the body and uses the cell’s machinery to produce a spike protein. The cells then display the spike protein on its surface, and the immune system recognises it doesn’t belong there. This triggers the immune system to begin producing antibodies and activating other immune cells to fight off what it thinks is an infection. In the end, the body learns how to protect itself against future infection. 

Unfortunately, Johnson & Johnson is only 66.3% effective at preventing COVID-19 infections in clinical trials.¹³ 

What are the side effects of the vaccine?

Side effects are common with vaccines and more adverse reactions are being recorded. Most adverse effects associated with these vaccines have been transient, lasting up to 72 hours. They include pain at the injection site, headache, fever, fatigue, and muscle aches and pains.⁴

However vaccine injury is becoming more apparent. You may have heard, AstraZeneca has been linked to blood clots (thrombosis) and low levels of blood platelets (thrombocytopenia).¹¹ While the risk of either of these is low, it is estimated to be higher in those under 60. 

If you are unsure and want to find out more about the possible risks of vaccinations, VAERS (Vaccine Adverse Event Reporting System) records and investigates adverse effects. You can read more about it here.

I recommend speaking to your doctor or trusted health professional to find out what method is suitable for you, particularly if you have pre-existing conditions.

What can you do to protect your body before, during, and after the vaccine? 

If you choose to vaccinate, supporting your immune system through specific practices, such as a healthy diet, can enhance the efficacy of a vaccine and reduce your chances of experiencing potential side effects. 

The Weeks Prior: 

To stay well, actively supporting your immune system is essential. Optimising your physical and psychological health every day is the single best thing you can do to help your immune system before a vaccine. 

Gut Microbiome

The state of the gut microbiome can impact the immune system’s response to COVID-19. The research indicates that adverse reactions to the vaccine can be due to an imbalance of bacteria in the gut.⁵ So, before you receive the vaccine, support your gut health as much as possible. Head here for a gut health 101.

Nutrient-Rich Whole Foods

While there’s not enough research to indicate that a nutrient-rich diet will make the vaccine more effective, in general, eating a nutritious diet supports the immune system. Focusing on increasing your intake of anti-inflammatory foods is vital for helping the immune system thrive. Here’s the 411 on inflammation. 

The Day Before: 

As a qualified clinical nutritionist, one of the most regular questions I’m asked about in my clinic is whether there is a specific protocol for vaccinations. 

My COVID-19 Vaccine Protocol can help prepare your body for any potential side effects. If you choose to go down this road, I recommend implementing the following;

1.     Stay Hydrated 

It’s no secret that hydration is important for your health. Natural side effects of dehydration include fatigue, headaches, and muscle cramps, which are also common side effects of the vaccine. By avoiding dehydration, you can help reduce these side effects from occurring. Aim for eight glasses of water a day, and add one more for every cup of coffee, alcohol, and caffeinated tea.  

2.     Increase Your Vitamin D

Vitamin D plays an integral role in regulating immune function and can help neutralise infections by stimulating white blood cells.^6-7 Vitamin D deficiency is associated with higher levels of bodily inflammation and fewer antibodies to fight infection, which may exacerbate adverse reactions to the vaccine. 

The best way to increase your vitamin D intake is through spending time in the sun. You can also obtain vitamin D from salmon, egg yolks, sardines, and mushrooms that have been exposed to natural sunlight. I recommend getting your vitamin D levels tested to assess whether supplementation is necessary. 

3.     Prioritise Sleep and Rest

While the jury’s still out on the effectiveness of hitting the hay before the COVID vax, short sleep duration before other vaccinations have proven to result in lower antibody responses to the vaccine, making it less effective.⁸ Aim for 7-9 hours of quality sleep before the vaccine. My Pumpkin Almond Bake is mood-lifting and sleep-enhancing, making it a perfect side dish to try the night before vax-day.   

4.     Manage Your Stress

Stress is a no-go when it comes to preparing for your vaccine. While acute stress impacts the liver, which affects our mRNA expression, chronic stress impacts the microbiome, leading to less effective vaccine metabolism.⁸ Head here for ten of my favourite ways to manage stress.

5.     Zinc is Zinc-credible! 

Zinc is one of the most underrated immune-boosting minerals on the planet. It’s involved in several aspects of the immune system, helping to guide the normal development of immune cells.⁹ It can also improve the metabolism of the vaccine. 

Unfortunately, zinc is deficient in most modern diets. Increase your zinc intake by consuming oysters, seafood, beans, nuts, whole grains, and seeds or supplement if necessary.

6.     Emphasise Omega-3 

Omega-3 is an essential fatty acid, which means our body cannot produce it by itself and needs to be consumed through the diet. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are long-chain omega-3 fatty acids that work together to fight inflammation, which may help reduce COVID-19 vaccination side effects. Find EPA and DHA in fish, krill and algal oil supplements and oily fish, such as salmon, herring, and sardines. 

Unlike EPA and DHA, alpha-linolenic acid (ALA) is a short-chain acid found in flax, chia, and hemp seeds. ALA is not biologically active and must be converted by the liver into EPA and DHA for the body to use. Unfortunately, this conversion process is relatively inefficient, with approximately 5% for EPA and 3.8% for DHA.¹⁰ So, consume ALA-rich foods with EPA and DHA-rich foods. 

7.     Favour Fulvic Humic

Fulvic Humic helps carry nutrients into the cells and makes cell membranes more permeable, which may help in improving the metabolism of the vaccine to improve its effectiveness.¹⁴ Fulvic Humic also allows for a higher volume and more usable form of nutrients to enter the body, crucial for replenishing the gut microbiome and immune system. As the vaccine causes immune dysregulation, Fulvic Humic Concentrate is a welcome addition.

Current research indicates that Fulvic Humic is incredibly anti-inflammatory and beneficial for the immune system.¹⁴ Dilute up to 3 drops of Fulvic Humic Concentrate 3 times a day in your water bottle for maximum impact. 

After experiencing covid or Vaccination

1.     Win With Water

Ensure you’re well-hydrated to reduce any possible side effects. Aim for at least eight cups of water a day. 

2.     Prioritise Sleep and Rest

The vaccine can trigger fatigue, so if you can, take it easy the day after your vaccine and prioritise rest.⁸ Aim for 7-9 hours of quality sleep and watch your stimulant intake. If you want more tips on how to up-level your sleep routine, click here. 

3.     Nourish your Body

Continue to nourish your body with colourful, anti-inflammatory fruit and vegetables. I know you'll love my antioxidant-rich salad.

4. Quercetin and Vitamin C

Quercetin is a plant pigment (flavonoid) which has promising signs when it comes to symptoms. It's safe and in combination with vitamin C, could aid in improving the severity of vaccine side effects. It displays a broad range of antiviral properties which can interfere at multiple steps of pathogen virulence -virus entry, virus replication, protein assembly- and these therapeutic effects can be augmented by the co-administration of vitamin C¹⁵.

For the Second Shot:

Repeat this protocol for the second shot. It typically takes two weeks after the second vaccination for the body to build protection against COVID-19, so focus on hygiene and rest. 

As always, this information is general. I recommend speaking to your healthcare practitioner to help you figure out what’s most suitable for you.

• It’s also important to get tested MyBioSource if you are feeling flu-like symptoms or have recently been exposed to someone with a confirmed case of COVID-19. Business owners can do their part by providing business COVID testing in Columbus and other US cities to protect their employees and help prevent an outbreak at the office.

After having covid this year, I used this protocol to recover:

• NAC

• Quercetin

• Vitamin D

• Vitamin C

• Zinc

• Love Your Gut Synbiotic

• Fulvic Humic Concentrate

• Antihistamine - 1 x per day

• Aspirin - 1 x per day

Research

¹Rauch S, Jasny E, Schmidt KE, Petsch B. New vaccine technologies to combat outbreak situations. Front Immunol. 2018 Sep 19;9:1963. doi: 10.3389/fimmu.2018.01963.

²Zhang C, Maruggi G, Shan H, Li J. Advances in mRNA vaccines for infectious diseases. Front Immunol. 2019 Mar 27;10:594. doi: 10.3389/fimmu.2019.00594.

³Mahase E. Covid-19: Israel sees new infections plummet following vaccinations BMJ 2021;372:n338 doi:10.1136/bmj.n338.

⁴Kaur, S. P., & Gupta, V. (2020). COVID-19 Vaccine: A comprehensive status report. Virus research, 288, 198114. https://doi.org/10.1016/j.virusres.2020.198114

⁵BMJ 2021;372:n149

⁶Fisher SA, Rahimzadeh M, Brierley C, Gration B, Doree C, Kimber CE, et al. The role of vitamin D in increasing circulating T regulatory cell numbers and modulating T regulatory cell phenotypes in patients with inflammatory disease or in healthy volunteers: A systematic review. PLoS One. 2019 Sep 24;14(9):e0222313. doi: 10.1371/journal.pone.0222313.

⁷Manzano-Alonso ML, Castellano-Tortajada G. Reactivation of hepatitis B virus infection after cytotoxic chemotherapy or immunosuppressive therapy. World J Gastroenterol. 2011 Mar 28;17(12):1531-7. doi: 10.3748/wjg.v17.i12.

⁸Zimmermann P, Curtis N. Factors that influence the immune response to vaccination. Clin Microbiol Rev. 2019 Mar 13;32(2):e00084-18.: 10.1128/CMR.00084-18.

⁹Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide. 3rd ed. Sydney (AU): Elsevier/Churchill Livingstone; 2010. p. 1037-51.

¹⁰Gerster H. (1998). Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 68(3), 159–173. 

¹¹Australia’s Vaccine Agreements. Australian Government Department of Health. 2021. 

¹²Saddof, J., Gray, G., et al. (2021). Safety and Efficacy of NVX-CoV2373 Covid-19 Vaccine. The New England Journal of Medicine, 2021, 384.

¹³Saddof, J., Gray, G., et al. (2021). Safety and Efficacy of Single-Dose Ad26.COV2.S Vaccine against Covid-19. The New England Journal of Medicine, 2021, 384.

¹⁴Winkler, J., & Ghosh, S. (2018). Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. Journal of diabetes research, 2018, 5391014. https://doi.org/10.1155/2018/5391014

¹⁵ https://www.frontiersin.org/articles/10.3389/fimmu.2020.01451/full

If you're experiencing peri-menopause or menopause symptoms and are looking for a natural approach to managing it, I'm sharing a wonderful bundle offer for you today.

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In the Mastering Menopause Bundle you'll find a library of fantastic resources that will help you to understand what changes your body is going through, and information to help you address the root causes of your sleep issues. Other symptoms that can be improved are mental health during menopause, skin and hormone health and energy and weight. 

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If you're a lover of smoothies, but bored with the same old bananas, berries or greens, I've got some great news for you. If you're keen to switch things up and supercharge your nutrition even further, then read on...

I'd love to introduce you to our brand-new resident herbalist and naturopath Sulin Sze who'll be sharing some wonderful information about herbalism and naturopathy.

You can read more about Sulin and her qualifications here.

Over to you Sulin...

Using herbal medicines in your cooking and smoothie making is a simple and fun way to turn your everyday smoothie into a super-healer. So I’m going to introduce you here to my top five healing herbs to use in smoothies, and show you what parts to use and how much. Exciting right?

Everybody can make a herbal infusion. They’re prepared by adding fresh or dried herbs to a liquid like water or milk. Sometimes they’re made with oils as well, but often that’s more as a way of preparing ointments and creams. I use infusions ALL THE TIME (#infusionqueen) in my kitchen, as medicines, in drinks and in foods as well. For example the gluten-free seed loaf below uses a base of Nettle infusion so it’s even richer rich in minerals, vitamins and protein. Sound good?

Read on and I’ll tell you all about Nettle and more.

One of my favourite ways to use infusions is in smoothies. Simply replace the water or milk in your recipe with a cooled infusion and you’re ready to go. It’s as easy as that!

So let’s look at my top herbs to use in infusions and get you started. I’ll be breaking down the best way to prepare each one in an infusion to maximise your extract quality. Not all herbs like hot water. Some like it cold, some like milk. Anyone interested in learning more on infusion techniques can check out my dedicated infusions webinar here.

In this post we will be exploring different smoothie themes:

• Boosting your Beauty with Stinging Nettle
• Boosting your Brains with Ginkgo biloba
• Healing your Digestive System with Calendula
• Calming your sweet soul with Chamomile
• And a glow-inducing Women’s health booster with Shatavari

Now it’s time to ramp up your smoothie repertoire!

1. Beauty with Urtica dioica - Stinging Nettle (leaf)

Benefits: Detoxifying – Antioxidant – Blood Sugar Lowering – Nutrition Boosting

Let me introduce you to one of my favourite nourishing, anti-aging herbs that also happens to cleanse your blood and support healthy blood sugar regulation. It’s Stinging Nettle, and it contains a plethora of vitamins including vitamins A, B, E, C, K and P along with the minerals selenium, zinc, iron, calcium and magnesium.

It also contains lots of protein (in effect, lots of amino acids) to help you build your neurochemicals like dopamine and serotonin. Along with the ample protein content, the herb contains coumarins, fatty acids, antioxidants that fight free radicals and the amazing quercetin (which is thought to inhibit the activity of elastase and collagenase, enzymes that break down collagen and reduce skin elasticity. And we don’t want that!)

I prescribe Nettle regularly to clients in clinic for a range of conditions from acne, rheumatism and hair loss to pre-diabetes. A 2019 systematic review of nettle in diabetes revealed the herb can assist in control blood sugar levels in type two diabetic patients. According to the Australian Institute of Health and Welfare (AIHW) 1.2 million Australian reported having diabetes in 2017/2018 with the condition contributing to 11% of deaths nationwide during that time. Bringing in a herb that fights ageing and helps manage blood sugars is a good thing!

Try adding 1 Tbsp of dried Stinging Nettle leaves to a cup of water. Leave it in the fridge overnight to infuse slowly. No need to use hot water. However, if you’re pressed for time, pop the leaves into hot, boiled water and sit for 15 minutes, then cool in the fridge until you’re ready to make that beauty boosting smoothie.

I recommend Nettle infusion + Spinach or Kale leaves + Pineapple (fresh or frozen) + vitamin C powder + Collagen powder

2. Brains with Ginkgo biloba - (Ginkgo) leaves

Benefits: Antioxidant – Cognition Boosting – Memory Enhancing

Who wouldn’t love a little more focus, memory and cognition? I’m a full-time parent and worker and I couldn’t live without my Ginkgo! It keeps me clear-headed and helps me get through my daily ‘to do’ list with grace 😊

Herbalists use the leaves of the Ginkgo tree to enhance memory and cognition and to reduce oxidative damage to the brain. So this herb is perfect for a morning smoothie with a cleansing action that might also include celery, greens, chlorophyll and a touch of dates (because well, sweet dates ground the blend and your brain thrives on a little natural sugar in the morning.)

Ginkgo improves brain function by acting as an antioxidant and protecting cell membranes from reactive oxygen species (ROS) that cause the breakdown of important neurotransmitters like acetylcholine, which play a role in memory and cognition. Depletion of acetylcholine is associated with conditions like Alzheimers and Dementia. High level scientific evidence suggests that Ginkgo is an effective herb in improving cognitive health in Alzheimers and Dementia, and is safe and useful when taken long term (6 months and more).  Infuse 1 Tbsp dried Ginkgo leaves in hot water and steep for 15-30 minutes. Strain and store in the fridge until you’re ready to make your smoothie. If you take blood thinning medication, check with your Doctor before taking Ginkgo as it theoretically can slow blood clotting.

I suggest Ginkgo leaves infusion + celery + apple + chlorophyll + dates in the morning. You could also do celery + apple + dates + pear.

3. Gut healing with Calendula officinalis (Calendula)

Healing – Lymphatic booster – Anti-inflammatory – Anti-microbial

You really step into the realm of gut healing with you start working with Calendula. This plant is anti-inflammatory, anti-fungal and mildly anti-microbial, and has a resinous, sweet and warm taste. It’s the perfect soothing addition to any gut smoothie, particularly a sweet one because the quality of sweet has an affinity with the digestive system, which is where we want to send those delicious healing nutrients.

Calendula contains chemicals in its volatile oil that fight bacteria and fungi like Candida albicans (a pathogen that causes thrush). A 2000 study of Calendula on various fungal pathogens demonstrated efficacy similar to standard antibiotics, while a 2016 trial found Calendula cream provided longer term benefits in thrush compared to conventional anti-fungal applications. Other chemicals in the plant like the saponins and flavonoids reduce inflammation and calm the gut lining, as well as supporting healthy immune function.

The flavonoids calm down angry, inflamed and damaged mucous membranes, helping them repair. The lining of the gut is central in gut health for harbouring healthy bacteria and flora, protecting the gut lumen against damage and participating in the exchange of nutrients into and out of the digestive tract. Issues with mucous membranes such as damage or breakage, can translate into conditions like leaky gut, ulcerative colitis and immune dysfunction. Even if you don’t have a gut condition, you can enhance and support your gut health with herbs like Calendula to harness your inner glow.

To make Calendula infusion add 2-3 Tbsp dried flowers or petals to hot boiled water. Cover (to retain the volatile oil) and leave to infuse for 15 – 30 minutes. Then strain and store in the fridge until you’re ready to make your digestive system healing smoothie.

I recommend Calendula flower infusion + strawberry+ cucumber + apple/pear + coconut yoghurt + L-Glutamine powder + your favourite probiotic powder.

4. Calming with Matricaria recutita (German Chamomile) flowers

Soothing – Digestion enhancing – Sedative (mild) – Anti-inflammatory

Chamomile is an aromatic hug for the digestive system, so call on it whenever you experience digestive cramps, sluggishness, diarrhoea, nausea, anxiety or stress. The latter can aggravate and trigger digestive symptoms. Herbalists use Chamomile to relieve inflammation and spasm, likely due to the flavonoids and coumarins that the plant contains. Other nutrients this warm and slightly bitter plant provide include vitamin C, iron, zinc and calcium.

However, Chamomile also has a volatile oil that is popular worldwide in topical products for its calming action. (Note: don’t ingest the essential oil or add it to your smoothie.) Other medicinal actions of Chamomile include anti-oxidant, analgesic (pain relieving) and anti-bacterial.

I love Chamomile for its relaxing and digestion-soothing qualities and this is in part due to its magnesium content. So I recommend using Chamomile in an afternoon smoothie, especially good for kids. Use 1 Tbsp of dried Chamomile flowers in hot boiled water, leaving covered to infuse for 15-30 minutes. Strain and then pop in the fridge to cool until you are ready to make your smoothie.

Chamomile is a bitter herb so if you leave it to infuse for more than 30 minutes, use half the amount. If you’re like me and you prefer to luxuriate in your smoothies, then pop 1 Tbsp Chamomile flowers into a saucepan with 250 mL of your favourite gut loving milk (oat, almond, whatever you like) and gently warm on medium heat for 15 minutes. Stir occasionally and keep covered as much as possible. Strain and store in the fridge until you’re ready to make your smoothie.

I suggest trying Chamomile milk + Banana + Mango + Honey + Yoghurt

5. Women’s health booster with Asparagus racemosus (Shatavari) in milk

Rejuvenating – Women’s Tonic (“Queen of the Herbs” in Ayurveda) – Adaptogen (Adrenal enhancer)

A lot of my clients are women looking to be the best version of their 40 and 50 something selves. I work with them on balancing and boosting hormonal health, particularly in perimenopause and beyond, because by this time of our lives, we’ve often run our adrenals pretty hard. Even if you’re not feeling like you need a booster, you can still enjoy the harmonising benefits of this ancient Ayurvedic herb! I’m talking about Shatavari (translated from the Sanskrit as something like ‘woman with a hundred husbands’). You get the idea!

Shatavari is rich in compounds called steroidal saponins and they have a beneficial effect on steroid hormone health in humans, especially women. Herbalists use Shatavari partly to improve stress response, and is useful in peri-menopause and menopause where women are at a higher risk of anxiety, sleep disturbance, mood swings and depression. Fear not! We have Shatavari.

It’s also rich in plant oestrogens known as isoflavones (think along the lines of soybeans with their beneficial effects in menopause) along with the minerals zinc, manganese, copper, calcium, magnesium, potassium and selenium. Sounding a bit of a miracle plant so far!

I love so much about Shatavari, and I use it to boost adrenal function, improve hormonal status, reduce the symptoms of depression and support new mums.  A 2011 study revealed that daily use of Shatavari in nursing mothers increased their prolactin (and thus milk production) levels three-fold, proving the ancient use of this herb as a lactation booster. I also love the nutty, sweet taste of this herb which blends superbly in milk with a dash of honey.

I suggest adding 2 tsp of Shatavari powder to 2 cups of milk and warming gently on the stove in a small saucepan. Strain and its ready to drink. Drink one cup if you like, and pop the other cup in the fridge so that it can cool down for your next smoothie. It’s best in the morning and loves a lashing of cinnamon powder on top 😉.

I suggest trying Shatavari milk + Banana and/or Mango + Avocado + Cacao powder + Collagen powder + Chia seeds

I hope I’ve inspired you to break out into the world of herbalism with your smoothies routine. They are powerful healers and a great example of where simple is best! Enjoy!

X Sulin

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If you haven’t tried my salmon chowder recipe yet you’re in for a soFISHticated treat. Holy mackerel it’s good. I've been making this alot during our (extended) lockdown in Sydney, it's such a comforting dish and you can store all of the ingredients in your freezer and pantry.

Bursting with flavour and anti-inflammatory fats, this creamy, hearty dish tastes just as good as if served in a restaurant, but being completely additive-free it’ll leave you feeling satisfied without the digestive storm aftermath.

Eating an anti-inflammatory diet can help reduce inflammation in the body and even reduce the symptoms of certain conditions that are either caused by or worsened by inflammation, such as heart disease, Parkinson’s disease, Crohn’s disease, asthma, and arthritis. Best of all, many anti-inflammatory foods are often classed as “superfoods” in that they are nutritionally dense and offer a number of additional benefits, including disease prevention, weight loss, and boosting energy levels. Such a diet can support cognitive health, which is particularly beneficial for individuals receiving memory care services. Integrating these superfoods into their diet can help enhance brain function and potentially slow cognitive decline.

Chow down on this chowder to experience the gut-healing effects of salmon, one of the best foods to consume for its anti-inflammatory properties. The Omega-3 fatty acids in salmon have been linked with protection against several gastrointestinal diseases, through their anti-inflammatory activity and their ability to boost healthy microorganisms in the gut. It's also a great skin booster to plump up skin cells and avoid any need for a plastic Sturgeon. (more…)

We're halfway through 2021, and I wanted to write this blog as a bit of a check-in. I'm writing this in the middle of a Sydney COVID-19 lockdown and I'm using it as my reminder to look back at 2021 new year resolutions (remember those?) and assess what I've achieved, what's happened so far and how I've been feeling.

My goal throughout this year has been to simplify my life, both physically, mentally and emotionally. 

That’s it.

I know.

Simple, right? 

Well, I've downsized homes, gotten rid of a lot of stuff I didn't need or use, tidied up my finances and my relationships to spend time working on underlying trauma.

Doing so has left me feeling alot more balanced and calm and helped me erase the exterior to focus on my own needs and desires, not the needs and desires of everyone around me.

Let me say that one more time for the people at the back: focus on your own needs and desires, not the needs and wants of everyone around you.

So, here’s a list of ten of the ways I’ve simplified my life this year. You may resonate with one, all or none of these, but it’s time to tune into your own radio station and figure out what you want, what you need and what you can leave behind. 

1. Downsize your Environment 

At the beginning of this year, I moved out of the bustling eastern suburbs of Sydney to the calm and quiet of Palm Beach, also known as Summer Bay, for those who watch Home and Away. As someone who’s lived close to the city for most of their life, I didn’t truly understand how your external environment can make your heart beat faster and increase the rate of your breath until I left.

While everything here runs on Palm Beach Mean Time rather than Stressed City Time (commonly known as AEST, haha), I've grown to love it. People here aren't rushing from one thing to another; when you go for a walk, everyone moves slowly and greets you. I live with my daughter and Oscar our dog and Tinkerbell the cat love it too. 

While I know everyone can’t move home, it’s worth looking at how your external environment impacts your internal environment – your mental health, stress and anxieties and seeing how you can downsize and simplify it.

2. Minimise your Things

If your wardrobe looks like your clothes are at war, begging for room to breathe, this one’s for you!

When I moved homes, I had to take my stuff with me, and there was more than I had realised that had accumulated. As someone who considers themselves somewhat minimalist, I was surprised at how much unnecessary stuff and clutter I still had. So, I went on a decluttering mission. 

I sorted my clothes into yes, no and maybe piles. 

My no pile went into bins to be sold or donated, and my yes pile went into my suitcase. I then asked myself if I needed and wore the maybe items. If the answer was yes, I kept it. If not, it went into my donation pile. 

Now I have a capsule closet – I only have one or two of everything in my closet and stick to the basics. As hard as it may seem to say goodbye to the thirteen identical black pants from your corporate days, I can honestly tell you that you won't miss them, and you'll know they're in a new, good home where someone wears them. 

The same theory goes for my beauty products. I have a couple of products that do more than one thing, like tinted sunscreen or an oil cleanser.

Simplifying my clutter has helped me make room for other things that I value more.

3. Live in Alignment with Nature

Have you ever been praised for being busy or for doing it all? Or perhaps, you’ve peered into someone else’s life and couldn’t understand how they do everything.

If someone looks like they're doing a brilliant job at juggling it all, they're probably not juggling everything at all. If someone is saying yes to every work opportunity or event, perhaps they're saying no to their health or time with their loved ones. While things can look easy from the outside, the hustling lifestyle many of us lead can't last forever without some burnout and unwanted compromise.

As a previous juggler (not in the circus, in real life), I’ve transitioned to living a life more attuned to nature’s rhythms. I wake with the sun, walk in nature, meditate next to the ocean and rest when I feel the call to do so. While it’s not exactly the hustling lifestyle advertised by every entrepreneur on Instagram, living this way has calmed me down, gotten me back to basics and helped me focus on what I find most important.

I’ve also spent lots of time with my dog and cat to put me in touch with cycles and seasons. Their needs are simple – they need care, love, food and walks outdoors, and I’ve realised, as humans, we don’t really need much more than that. 

4. Simplify your Diet 

I've cut down on the fancy mushrooms, superfoods and exotic foods and focused on the foods and supplements that help me feel best and are easy to prepare. I use Love Your Gut Powder for gut health and Fulvic Humic Concentrate for energy.  I shop at my local farmers market and only head to bigger grocery stores for essentials. I've been eating at fewer restaurants and instead focus on cooking foods I enjoy. We've been enjoying this Green Eggs No Ham Frittata lately.

When I feel like a slow-cooked delight, I’ll pop either my hearty lamb shanks with root veggies or low FODMAP hearty meatball stew and slow-cooked ham hock soup  in the slow cooker and let it sit all day while I work. When it’s time for dinner, these meals are ready and waiting for me to savour and enjoy.

I'm also sharing my easiest lockdown green soup recipe below, just scroll down for the video. It's a great recipe if you haven't got much in the pantry and want to eat something nutritious and calming.

I’ve also upped my smoothie game. I mean, is there anything easier than a smoothie? I think not. If you’re looking for some smooth smoothie inspiration, my top three smoothies at the moment are my vegan edible smoothie, microalgae green smoothie and pretty in pink smoothie.

5. Daily Meditation 

Vedic meditation came into my life last year, a time when I needed it most. That said, I wish I added it into my routine twenty years ago. Meditation has been one of my most significant catalysts for simplifying my life and has come with many benefits.

Vedic meditation has helped me:

• Turn inward and work on my trauma.
• Live in the present.
• Increase my creativity.
• Sleep better and have more energy.
• Increase my intuition and awareness.
• Decrease my anxiety and stress.
• Turn inward and stop seeking external validation.
• Understand my place in the world and my purpose.

I meditate daily and can say it’s been a life-changer.

If you want to find out more about Vedic Meditation, you can read about it here.

6. Create a Budget

Is money a dirty word for you? Does the idea of a budget make you cringe? 

Money can feel overwhelming, tedious, and like it's meant for someone else and yet, to others, money can help them create freedom and live more in alignment with their values. If you want the latter, it's time to simplify your relationship with money.

When I took the time to understand my income and outgoings and how they balanced out, I created a budget that I can stick to which makes me more conscious of where I spend my money. For example, I enjoy making my own homemade sticky chai above, instead of buying one out.

Perhaps it's time to make a budget, have a look at where most of your money goes or simplify your superannuation. 

7. Downsize your Relationships and Media Time 

The more work I've done on myself, the more I've realised that I am responsible for the time I spend on things that aren't working for me.

I've distanced myself from friendships that were no longer serving me to make way for new and deeper relationships that make me laugh, feel supported and who fill my cup rather than take away from it. 

The same goes for my social media and email list. I’ve unfollowed and unsubscribed from people and businesses who don’t inspire me or make me laugh. I’ve limited my time online to make time for enjoyment.

I also close all of the tabs on my computer at the end of the day – I find it easier to start each day with a blank screen and focus on one thing at a time. I spend less time overworking and more time looking after my mental health.

8. Create a Routine and Stay Open to Learning

Creating physical distance from my previous life has helped me think about what serves me and what doesn't. As a result, I've started to make more firm boundaries about living in a way that fits me. I have a routine that brings me joy and fulfilment.

As an introverted word nerd, I make time to meditate, cook balanced meals, read books at home, play card and boardgames like cribbage and backgammon, garden and learn. I've also completed my advanced diploma in clinical nutrition this year which was four years in the making. There is always time to learn more about nutrition and the things that interest you.

What does your routine look like, and how can you simplify it to suit you more?

9. Learn How to Say No 

The more you say yes to other people, the less you say yes to yourself. Sit with that for a second.

Where in your life are you saying yes when you really want to say no?

I've said yes to other people for a long time and found it the ultimate energy drainer. 

I now ask myself what I want before I mindlessly reply yes to keep everyone else happy; this goes for anything from business invitations or time with friends. While it's not always easy, if something doesn't feel right, I'll say no.

Let's leave people-pleasing in 2020. Thank you, next.

   10. Trust the Process and Don't Give Up

If you’ve read this blog, you’ll know that last year was one of the most challenging years I've ever had, and I know I'm not alone in that. While I'm so lucky to live my life, it hasn't always been easy. I've had to let go of my grasp of what I know to be true and trust that everything will fall into place.

When I loosened my grip a little, it made me realise that I needed to move away from the hustle and bustle of the big city and let go of friendships and things to make way for new ones, and so far, it’s been the change I needed.

I’d love to know – do you resonate with any of these? Let me know in the comments what you have done or want to do to simplify your life.

I'd also love you to try this delicious and very easy to make Green Soup that I've been making in the recent Sydney lockdown.

You can watch a video of how to make it here.

Lock Down Green Soup 🌿 🌿 🌿

Serves 2-3

• 1 cup frozen peas
• 1 cup frozen beans
• 1 cup frozen broccoli
• Any fresh greens in crisper drawer such as broccoli/ snap peas/ zucchini (optional)
• Handful fresh rocket/ spinach
• 2 sprigs fresh coriander
• 1 cup vegetable stock
• 2 tbs tamari
• Squeeze of lemon
• 1/2 cup coconut milk
• Nutritional yeast flakes and coriander to serve
• Olive oil if using

Method

• If using fresh greens place in a tray in the oven drizzle with olive oil and bake for 20 mins
• If using frozen green veg place in saucepan and warm through, adding any other cooked greens you have plus rocket and coriander
• Add a squeeze of lemon
• Pour in vegetable stock and stir and bring to the boil and cook for 5 mins
• Add tamari and stir
• Pour in coconut milk
• Place in blender and whizz until smooth
• Pour into a bowl and top with nutritional yeast, coriander and stir in some Love Your Gut Powder to serve 🌿

Enjoy the recipe 🙂

Lee xo