When I ask people what they understand metabolism to be, a common view is that it refers to the rate at which we digest food. In fact, many people cite their metabolism as the reason why they are unable to lose or gain weight, believing there is not much they can do to change their metabolism. However, metabolism is not static but is something that we can change by improving our diet and lifestyle choices. What is Metabolism? Metabolism is the body’s way of constantly adapting to its environment. Think of the thermostat in a house which switches on when the house gets too cold and off when the ideal temperature is reached. Metabolism is like a thermostat, constantly monitoring the energy which is available in the environment and the energy which is stored in our body, in the form of muscle or fat tissue. Metabolism is affected and influenced by many internal and external factors as well as how we respond to food and nutrition as a whole. The biggest misconception many people have is that metabolism is static when in fact it is very malleable and it changes. The Thyroid Connection Metabolism is not simply a function of calories in vs calories out. It has a very intricate and important role in our overall health and is basically inseparable from our endocrine system (hormones). Thyroid health is thus very important, and an underactive thyroid makes it very difficult to lose weight. Addressing an underactive thyroid for a person on a weight loss programme is therefore a crucial step. Hormone dysregulation affects insulin and glucose and the satiety and hunger hormones ghrelin and leptin. Factors that Influence Metabolism Stress - leads to a cascade of reactions in the body that can affect metabolism. Stress management is key to controlling metabolism. This article looks at the role stress plays in the body and what you can do to manage it. Our relationship with food - affects our metabolism: what we eat, when we eat, how often and how much. Nutrition - we need good nutrition for our metabolism to function properly. Bio-individuality - What can recharge one person’s energy can be a drain on another person. One person may need more exercise and less food, whilst another may need less food and more exercise. A person doing lots of weight training needs a different combination of macronutrients than a person not exercising. Rest and sleep - Sleep and relaxation are important for a healthy metabolism. This article takes a closer look at sleep and what you can do to make sure you are getting enough rest. Yo-yo dieting - Yo-yo dieting affects the metabolism mainly by slowing it down the more calorie restrictive your diet is. The body thinks it’s going into a famine or winter period of less food, so slows metabolism down as a way of conserving energy. When you start to eat normally this slowed metabolism can result in quicker weight gain, and on less food. Crash diets almost always negatively affect metabolism. Resting metabolic rate (RMR) - Everyone's resting metabolic rate is different. As a result, set calorie diets very often do not work. Even two women of the same age, height and weight can have vastly different RMRs. Following the same calorie intake diet can cause one to lose weight and the other to put on weight. The calorie requirement of a particular individual is not going to be the same as a person with a totally different physiological status. Dehydration - Water is involved with almost every biological function that takes place in the body. Metabolism slows down when your body is in a dehydrated state and does not have adequate water for your muscles (viz. your calorie burning machines) which therefore slow down dramatically. Exercise - Movement is key. It stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. Conclusion Metabolism is more nuanced than how many calories we eat and how fast we burn them up. It is affected by our diet and lifestyle choices and habits or changes that we make. Our cumulative choices and decisions and our life experiences shape our physiological condition. In order to help develop a healthy metabolism a nutritional therapist may take an inventory of these elements, as well as sleep, self-awareness, exercise, weight training, nutritional status, sun exposure and more. With targeted diet and lifestyle changes and supplement support, you can start to develop the metabolism you want. If you are feeling fed up, lack energy, cannot shift those unwanted kilos and feel your metabolism is working in slow motion, contact me to arrange a free discovery call to find out how I can help you.

Here is a delicious salad recipe to get you started with microgreens. Feel free to experiment with whatever microgreens you are able to get your hands on, or combine a few to get a broader range of nutritional benefits. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Ingredients 2 cups mixed salad greens 1 cup broccoli microgreens 1/2 cup cherry tomatoes, halved 1/4 cup sliced red onion 1/4 cup crumbled feta cheese (optional) 2 tablespoons toasted pine nuts (optional) For the Lemon Vinaigrette: 3 tablespoons extra virgin olive oil 1 tablespoon fresh lemon juice 1 teaspoon honey or maple syrup Salt and pepper to taste Assembly Guidelines In a large salad bowl, combine the mixed salad greens, broccoli microgreens, cherry tomatoes, and sliced red onion. In a small bowl, whisk together the extra virgin olive oil, lemon juice, honey (or maple syrup), salt, and pepper until well combined. Adjust the seasoning to your taste. Drizzle the lemon vinaigrette over the salad ingredients and gently toss to coat everything evenly. If desired, sprinkle crumbled feta cheese and toasted pine nuts over the salad for added flavor and texture. Serve immediately and enjoy! Feel free to customise the salad by adding other vegetables or toppings of your choice. The vibrant colours and fresh flavours of the broccoli microgreens will provide a delightful boost to this light and nutritious salad.

Many people are unaware that hunger is controlled by hormones. When these hormones are out of balance, it can be difficult to control how much we eat as we often feel hungry even when our bodies do not actually need food. This article takes a close look at those hunger hormones and discusses some strategies for keeping them balanced. When we think of hormones, oestrogen and testosterone are the two that often come to mind for women as they are well documented to play an important role in puberty and reproduction, as well as balancing the libido. In the case of men, it is often testosterone that first comes to mind. In fact, there are around 50 hormones that we know of, each performing various essential messaging tasks throughout the body. The Hunger Hormones One important hormone that anybody who wants to lose weight should know about is ghrelin. Ghrelin (the name is taken from its function as a Growth Hormone RELeasing peptide) is mostly produced in the gut and sent along to the brain as a messenger to let you know that it is time to eat. At the same time, it helps to increase stomach acid in preparation for digestion. When the body has taken in enough food energy, ghrelin levels decrease, letting the brain know that you are full and can stop eating. Higher levels of ghrelin correlate with a larger appetite. Leptin (taken from the Greek word for 'thin') is equally important in regulating your hunger and acts in roughly the opposite way to ghrelin. Have you ever noticed that 'satiety', that feeling of fullness, is not just an absence of hunger, but a separate sensation all on its own? That feeling is triggered by leptin being created in your small intestine and travelling to your brain, giving a 'stop' signal. While ghrelin causes you to feel hungry, leptin causes you to feel full. It is logical that at this point somebody who wants to lose weight would think that it is desirable to remove ghrelin entirely or supercharge your leptin production and thus remove the urge to eat. But it is important to remember that, although we are talking about hunger here, hormones and neurotransmitters often perform multiple essential functions throughout the body, many of which we are yet to identify. So by inhibiting one function, you would potentially be inhibiting numerous other important tasks that are essential to your health. Some of the other functions ghrelin is known to have a role in are heart rate, blood pressure, insulin secretion and glucose metabolism. Even if ghrelin's only job was to signal hunger, it's vitally important that the body has a means of telling you when it is running low on energy and needs to be replenished. Striking a Balance As with any hormone, when ghrelin becomes out of balance, complications can ensue. Poor diet and lifestyle choices can be a major disruptor of ghrelin levels, causing cravings and overeating that, over time, can lead to many health issues. Remember, when ghrelin is sent to the brain it manfests as hunger, so an imbalance can be a contributor to overeating and weight gain. Perhaps counter-intuitively, dieting has been found to increase ghrelin levels, which may be a reason why diets rarely lead to long-term weight loss and dieters often find that they end up heavier in the long-term. Ghrelin is also known to be released in higher levels when the stress response is activated, making stress another imbalancing factor and potential cause of weight gain. An unfortunate side effect of being overweight is that people often become leptin-resistant, meaning that they do not receive the same 'stop' signals that a non-leptin resistant person would, further compounding their difficulties with weight loss. Ghrelin and leptin both operate in the same area of the brain and have a truly symbiotic relationship, so it is important that both are regulated correctly if your body is to manage its energy requirements and fat storage. Tips for Balancing Hunger Hormones Reduce your stress - As mentioned above, stress causes your body to release ghrelin, so less stress means less ghrelin. Stress is a big topic and one that I cover in much more detail here and here. I have also created this short video presentation that offers many stress management techniques you may find useful. Long-term stress causes many health problems beyond weight gain and it is worth making an investment in your own health and happiness by taking the time to understand how to manage your relationship with it. Avoid diets - Crash diets are known to affect your ghrelin levels negatively, leading to long-term weight gain. When I discuss 'diet' with my clients and here on the site, I am referring to the lifelong eating habits that we develop and maintain to achieve optimum, sustainable health. Many people are seduced by the celebrity endorsements or short-term losses promised by the latest fad diet, but if you want to maintain a healthy weight, without wrecking your hormonal balance and yo-yoing back up to your previous weight, healthy lifelong habits are the only way to go. Please feel free to look around the website for numerous free resources on healthy eating, or get in touch to arrange a consultation if you feel that you would benefit from more personalised support. Eat protein with every meal - Protein has been found to decrease the production of ghrelin, while increasing leptin production, so people who have a portion of healthy protein (such as lean meat, fish, eggs, pulses) with each meal tend to feel fuller for longer than those who don't. Many people associate protein with weight gain but what we are looking for here is hormonal balance. It is much more desirable to have a high-protein healthy meal and feel full for the next 3 - 4 hours, than to eat an unsatisfying carb-heavy meal and be fighting the urge to snack for the rest of the day. Include plant-based fibre - Many fruit, vegetables and whole-grains are high in fibre, which helps to regulate digestion, while maintaining healthy gut bacteria. Get more sleep - Sleep deprivation affects your ability to regulate ghrelin and leptin. It is important that you try to average 7-9 hours of sleep each night. Sleep is not only downtime for the body and brain, it is a time where vital repairing and rebuilding take place. You may feel fine on 5 or 6 hours but that does not change the fact that you could be doing long-term damage to your brain and body that may only manifest further down the line, including in the form of weight gain and difficulty controlling your appetite. Cut out junk food - Healthy, balanced meals support the balanced release of ghrelin and leptin, letting us know when we are hungry and full, according to the body's moment-to-moment needs. However, junk foods, such as crisps, sweets, fizzy drinks, chocolate, white bread, pizza, fried food etc tend to circumvent your hunger hormones, acting directly on the brain's pleasure centres and making you crave more, regardless of need. Have you ever noticed how that pleasantly full feeling you get after a nutritious meal doesn't happen when you fill up on chocolate? That's because your brain isn't receiving the leptin signals to let it know that you have had enough.

Breakfast doesn't have to be worthy and dull. Pancakes always feel like a treat, but they can also be healthy and nutritious. There are so many healthy variations of this pancake recipe and I have laid out just a few of them below. Pick a pancake recipe from the 3 options below. To cook the pancakes (all options), melt a little coconut oil in a hot frying pan and fry on each side for about 60 seconds. If you enjoy this healthy and filling breakfast, be sure you check out the nutrition and healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Pancake Bases Banana Pancakes - 1 medium banana, 2 eggs, mash the banana - mix the eggs in thoroughly. Oat Pancakes - 40g oats, 1 egg, 8tbsp unsweetened milk of choice – mix everything thoroughly Vegan Oat Pancakes - 40g oats, 1tbsp flaxseeds mixed with 3 tbsp water and leave for 10 mins, 6 tbsp milk of choice - mix everything thoroughly Topping Suggestions Cinnamon Yoghurt Topping - Mix 2tbsp plain Greek yoghurt with 2tsp coconut palm sugar and 1/2tsp cinnamon Berry Chia Jam Topping - Mash 2 handfuls of fresh or defrosted berries, mix in 1tbsp chia seeds and leave for 10 mins Nut Butter Topping - 1 heaped tbsp of nut butter, no added sugar Now pick a fruit 1 handful of berries 1 chopped apple / pear / nectarine 2 chopped plums / apricots

Many clients ask me what tools and gadgets I use in my kitchen. To be honest, I have far too many and far more than I really use, but there are some that I have found to be really helpful. As I am currently about to begin running a 30 Day Weightloss Programme for people who are trying to find a healthy way to lose weight, I thought I would update and publish this article that I wrote some time ago, where I give some of my favourite kitchen tools. For anyone who is enrolled on the programme, you might want to consider some of these to make your meal preparation quicker and easier. If you aren't already on the programme but are interested in joining a community of like-minded people to learn about healthy weight loss with support from a qualified nutritional therapist, please take a look at the programme page to learn more or to enrol. ‘Superfoods’ are an excellent addition to our daily diet due to the fact that each one contains essential nutrients that supercharge our health and nutrition naturally. Adding one or more of the superfoods such as berries, nuts and seeds, sprouts and leafy greens to your morning smoothie, juice, yoghurt, porridge or freshly made salad is an easy way of increasing your overall nutrient intake to help support your immune system against viruses and other health issues you may be dealing with. Using one of the gadgets listed below helps to make juices, smoothies, salads (sprouter, spiralizer etc), just that much easier. 1. Stick Blender Makes chopping, blending and whisking incredibly quick and easy. Make sure it comes with lots of accessories, such as chopping bowls and whisks. These are useful for blending soup or chopping nuts. I recommend the Dualit 700W Hand Blender in Polished Chrome, £89.95, This model has plenty of accessories, including the standard wand, a whisk plus two bowls. There are much cheaper models available, but this is what I use. 2. Slow Juicer If you are a juicing fan, or if you would like to become one, you should consider a slow juicer – sometimes called a masticating juicer – because it creates less friction/heat, so retaining more of the nutrients. Prices vary widely, but check reviews to make sure you get value for your money. I LOVE: this one from Aicok, £109.99, costs the same as many centrifugal juicers, but will give you a much better quality juice. A more affordable alternative from the same reliable company is this 3-speed juicer, £39.99. It’s not a slow juicer and so you won’t get quite the same nutrient quality in your juice but it’s still well worth the money if you are on a budget. 3. NutriBullet There are lots of these simple, compact, blenders that are ideal for smoothies and even soups. Nutribullet has really cornered the market with its simple design and reliability and I definitely recommend a daily smoothie as a way of upping your daily fruit and veg intake. Just make sure you don’t forget to include the veg! I have lots of smoothie ideas on my recipe pages. Why not click on ‘search’ in the top menu and type ‘smoothie’ into the search bar to see what you find? I LOVE: NutriBullet , £59.99, is the original and still the best. It’s very simple to use and to clean. The 600 series has enough power to ensure that nuts and seeds are properly blended. 4. Spiralizer Helps you easily cut the carb content of your meals while increasing your veg intake by making courgetti (courgette spaghetti) and boodles (butternut squash noodles) quick and effortless. You can also experiment with just about anything else to find your favourite spiralizing ingredients. I LOVE: Spiralizer 5-blade Slicer, £17.99 This affordable hand-spiralizer has 5 blades so it can handle just about any cutting task. For a bit more money you can consider an electric model, but I find that this works just fine. 5. Slow Cooker Slow cooking makes stews and curries absolutely delicious. You just prepare your one-pot meal as normal but at the start of the day and then let it do its thing. I LOVE: Morphy Richards Sear and Stew, is not the cheapest on offer but a good investment at £69.95. It’s worth spending a few extra pounds for something that will last. The inner pot in this model comes out so you can sear the meat before slow cooking. The cooking pot is dishwasher safe. Morphy Richards also offer this decent budget option for £24.99 that will get you up and running with no hassle and not put too big a dent in your wallet. 6. Water FIlter A water filter is an important accessory for removing chemicals and toxins from your drinking water. These can range from entire plumbed-in filtration systems to simple fridge jugs. I LOVE: Big Berkey Water Filter System, which is a big investment at around £359 but it is the best on the market and with an 8.5 litre capacity, is enough for a large family. If this is a little expensive, you might want to consider a water filter jug, like the Brita Aluna water filter jug at £10.50, which is slim and won't crowd your fridge. If you are concerned about recycling the cartridges, make sure you buy authentic Brita cartridges, which can be taken to most Argos, Homebase or Robert Dyas stores for recycling. When you’re on the move, you might like the Bobble Water Bottle for £8.99. This has a built-in charcoal filter to get rid of toxins so it actually filters your water as you drink. 7. Sprouter Sprouted beans and seeds contain far more nutrients and enzymes than non-sprouted equivalents. The vitamin content of some seeds, grains, beans or nuts increases by up to 20 times the original value within only a few days of sprouting! Studies have shown that sprouted beansprouts can increase in vitamin B1 by up to 285%, vitamin B2 by 515% and niacin by up to 256%. You can always buy sprouted veg at the supermarket but they tend to be quite expensive so investing in your own sprouter is a good way to make a long-term saving and make sure your ingredients are as fresh as possible. I recommend: Biosnacky Germinator Seed Jar, £21.49, which is a good starter unit. 8. Coffee Grinder Coffee has many health benefits, although it is not suitable for everyone. A good bean grinder, however, is also perfect for grinding seeds and spices to sprinkle on salads, soups, and so on. You can always opt for a pestle and mortar if you don’t mind spending the extra time. If you are a coffee lover, you probably have your own favourite grinder already, but if you are buy as a herb and seed grinder, there is no need to break the bank. This UUOUU grinder for £14.44 is a good entry-level machine that will do everything you need. 9. Yoghurt Maker Making your own yoghurt is a perfect way to get more gut friendly bacteria without the additives and preservatives of shop-bought alternatives. I love creating new flavours with my favourite fruits and nuts. It’s great for anyone who is dairy-free as you can experiment with dairy-free milks. I recommend: Lakeland Yoghurt Maker, £30.99, which makes up to 1 litre of nutritious homemade yoghurt or cheese in one use. 10. Thermomix Described as ‘the world’s most intelligent food processor’, this all-in-one workhorse performs multiple tasks such as: weighing, chopping, blending, mixing, grinding, grating, cooking, steaming, whisking, kneading and more. I recommend this because: Although, at £964, it costs as much as a small kitchen, it transforms your meals and replaces a host of other gadgets. It’s a favourite of a lot of nutritionists and health professionals. From soups and sauces to dough, meals will suddenly become a whole lot quicker and easier. It can even replace your coffee grinder! This is certainly a luxury item for enthusiasts, but if you count up how much all the individual items cost and the space they take up, it might not seem so crazy. You can purchase a Thermomix from the company’s website, here.

This delicious and healthy pumpkin pancake recipe is featured as part of my series on achieving your 10 portions of fruit and veg-a-day. They are a delicious way to kick-start the day while getting in some extra portions. If you like, why not serve with some guacamole to double-up on your nutrition? Ingredients 120g buckwheat flour 1 tbsp baking powder ½ tsp salt ½ tsp ginger ¼ tsp allspice ¼ tsp nutmeg ½ tsp cinnamon. Half a tin of pureed pumpkin (you can find this in the world foods section of many supermarkets) 1 tsp vanilla extract 2 tbsp flax seeds 2 tbsp maple syrup 240ml milk of your choice. Method In a large mixing bowl, combine the buckwheat flour with the baking powder, salt, ginger, allspice, nutmeg and cinnamon. Whisk in the pureed pumpkin, vanilla extract, flax seeds, maple syrup, and milk. Let the mixture stand for 10 minutes. Heat up a skillet or frying pan on the hob and coat with coconut oil. Tip a ladle-full of the mixture (you can experiment with the amount, depending on how big you like your pancakes) into your skillet and cook until it bubbles before flipping onto the other side and repeating. Stack cooked pancakes on a plate and keep warm in the oven until ready to serve. Drizzle with a little maple syrup and serve.

This curry is full of brain-boosting nutrients such as healthy fats in the coconut oil and salmon, and vitamins and minerals packed into the cauliflower rice and courgettes. Spinach and walnuts are also good brain food, so try to prepare the whole dish if you can. This meal has a full and complex taste profile and looks great on the plate, so it's definitely one to try out for your next dinner party. Makes 2 servings For the fish curry Ingredients 1 Large onion (chopped) 1/2 tbsp ghee 100g fresh coconut 1 tsp coriander seeds 1/2 tsp cumin seeds 1 tbsp paprika powder 1 clove garlic 2 peppercorns 1 tsp turmeric 1 tsp chopped tomato 2 salmon steaks Method Fry half the onion in 1/2 tbsp of ghee for around 5 minutes, until soft and starting to brown. Sir in 1 tbsp of chopped tomato and cook for a further 5 minutes. At the same time, add the coconut, coriander, cumin, paprika, 1 tbsp of onion, garlic, peppercorns and turmeric to a food processor and blend into a smooth paste. Combine the paste and the fried onions. Add a cup of water and simmer for 5-7 minutes, adding a little salt to taste, if required. Add the salmon steaks to the curry sauce and cook for a further 5 minutes. For the cauliflower rice Ingredients 1 large cauliflower 1 handful of coriander Coconut oil Method Grate the cauliflower into a rice-like consistency. Steam for around 5 minutes. Stir in the coriander. Add a drizzle of olive oil. For the walnut greens Ingredients 2 courgettes (shredded) 1 cup of spinach (chopped) 1/2 cup of walnuts 1/2 sliced red onion 1/2 tsp garlic Method Saute the sliced onion in coconut oil until translucent. Add the chopped garlic, shredded courgette and spinach, then cook for a further 5 minutes. Serve and garnish with walnuts.

This delicious and healthy breakfast recipe is perfect for anyone who is following a 'seed-cycling' protocol, but is a great healthy option for anyone who wants to swap out their sugar-laden cereals for something more nutritious. Serves 1 Ingredients 1 cup dairy-free milk ¼ cup canned pumpkin puree 1 teaspoon allspice ½ cup pumpkin seeds ½ cup sunflower seeds 1 scoop vegan protein powder 1 banana, sliced 1 tablespoon raisins Method Combine milk, canned pumpkin puree, and allspice in a small pot over low/medium heat. Mix until warm and smooth, but not boiling. Add pumpkin seeds, sunflower seeds, and protein powder. Serve in a small bowl with sliced banana and raisins.

These dark chocolate macaroons are quick and simple to make and contain no added sugar, so are a perfect healthy snack for you and your family. More and more research is telling us of the benefits of including coconut in our diets. Coconut is high in healthy fats and free of unhealthy trans-fats. It contains a lot of important nutrients, such as fibre, manganese, copper and selenium, and is thought to help prevent a number of health conditions, such as Alzheimer's disease, diabetes and cardiovascular disease. Dark chocolate is packed with antioxidants, as well as iron and calcium. It is thought to be a natural anti-depressant and, because of its strong flavour, you can use much less than traditional milk chocolate. Ingredients 140g dessicated coconut 3 large egg whites 3 tbsp xylitol 1 tsp lemon juice 1 tbsp of cornflour 35g dark chocolate Macaroons should be slightly browned when removed from the oven Method In a large glass bowl, add together the coconut, egg whites, xylitol, lemon juice and cornflour. Mix well until you achieve a thick, sticky consistency (it may help to kneed the mixture with your hands to get the dried coconut really wet so that it will hold together). Use your hands to roll the mixture into small balls. Make sure you squeeze each ball tightly to stop it falling apart in the oven. Now place the balls on a lined baking tray. Preheat oven to 180°C/350°F/Gas mark 4 and bake the coconut balls for 10 minutes, before reducing the heat to 150°C/300°F/Gas mark 2 and baking for a further 5 minutes. While the coconut balls are in the oven, place a small glass bowl over a saucepan of boiling water and gently melt the dark chocolate. Once melted, remove from the heat. Remove macaroons from the oven as soon as baking time is complete and transfer to a cooling rack, if you have one. Use a teaspoon to drizzle the melted chocolate over the top. If you prefer a more intense taste, you may want to dip the macaroons into the chocolate. Place the chocolate macaroons into the fridge until the chocolate hardens. Either serve immediately, or store in an airtight container to preserve the freshness.

Sea vegetables, such as wakami, nori and kelp are a delicious way to support your thyroid health, which is essential for all round wellbeing. This delicious soup is a powerhouse of nutrients, including dried seaweed. Aim to include a thyroid-friendly meal, such as this one, a few times a week. Ingredients 1 package of dried seaweed (wakame or arame is great for soups) 6 cups of organic chicken or vegetable stock 1 cup chopped butternut squash 1 cup chopped celery ¼ cup parsley ½ cup diced carrot ½ cup diced leek 1 onion, diced sea salt to taste 2cm piece of ginger, grated Method Soak seaweed in water for two hours until soft. Drain and rinse well, as dried seaweed can retain a lot of dirt. Combine all ingredients, including seaweed, in a large pot and bring to a boil. Reduce heat and simmer for five minutes to allow all the flavours to come together. Serve and enjoy!

Here is another delicious smoothie recipe that has been designed to help your body detox, while providing a big nutritional boost. It is full of antioxidants and the avocado will help you feel full afterwards so you don't have to battle with cravings. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Ingredients 1½ cups dairy-free milk 1 cup blueberries 1 cup kale, chopped ½ avocado 1 cup pomegranate seeds 1 scoop protein powder dash of cinnamon powder Assembly Guidelines To make the smoothie, simply combine all the ingredients into a blender or food processor and blend for about 20 - 30 seconds, until smooth. You can always add a few ice cubes for a more chilled drink but make sure that your blender is equiped to handle ice.

Variety is the spice of life! These vegetable patties are a delicious and easy way of including a greater variety of rainbow coloured vegetables, which are high in vitamins, minerals and antioxidants, into your diet. Research suggests that heart-healthy HDL cholesterol protects against heart disease and stroke. The best way to raise your HDL level is to make fruits and vegetables the largest part of your diet. Ingredients 1 cup of grated carrots 1 cup of grated courgettes 1 cup of grated sweet potato 1/2 cup of finely chopped red peppers 1/2 cup of finely chopped kale 1/2 cup of finely chopped leeks 1/2 cup of finely chopped red onion 4 eggs 1 tsp Himalayan salt 1/4 tsp ground black pepper 3 tsp coconut oil Method Place all ingredients into a mixing bowl Lightly beat the 4 eggs, then add to the vegetables and mix together Add the salt and pepper Shape into patties of whatever size you prefer Heat the coconut oil in a frying pan Fry the patties on a low heat for approximately 5 minutes on each side

Here is a delicious lunchtime alternative to the classic burrito. This recipe is pretty filling on its own and the lentils and guacamole have plenty of protein, but if you feel that you need a little something extra you can add some grilled chicken, tuna or salmon. Serves 4 people Ingredients 1 cup cooked lentils 2 tablespoons nutritional yeast flakes ½ teaspoon paprika ½ teaspoon cumin powder ½ teaspoon chili powder sea salt and black pepper, to taste 2 gluten free tortillas ½ cup tomatoes, chopped ¼ cup bell pepper, chopped fine 2 spring onions, chopped 2 cups romaine lettuce, shredded 1 avocado ¼ cup coriander, chopped fine ½ lime, juiced ⅓ cup water Optional drizzle of vegan ranch dressing Method In a medium saucepan, combine lentils, yeast, and spices. Heat until lentils are warmed through, adding a little water if necessary. Layer the lentils on top of warmed tortillas then top with the tomatoes, bell pepper, onion and romaine. Make the dressing by blending the avocado, coriander, salt, lime juice and water in a blender or food processor. Blend until smooth and creamy, adding more water to thin if necessary. Pour dressing over the salad and add an optional drizzle of vegan ranch if desired.

Much of the world remains in lockdown as we continue to fight the spread of the COVID-19 virus. Many people are understandably feeling anxious and worrying about the impact this is having on their health and livelihood and that of their family and friends. However, rather than feeling helpless and worrying, why not start learning what steps you can take, big or small, to help you and those around you deal with this crisis? Many doctors and healthcare practitioners are referring to COVID-19 as a ‘lifestyle’ disease as more and more statistics worldwide indicate that it is the unhealthiest who are the most vulnerable. When we take action, we move from worrying about the problem to becoming part of the solution. It is never too late to focus on being healthier. It is also not necessarily about making huge fundamental changes to your diet and lifestyle but about the right tweaks that will make all the difference to help support your immune system. A good place to start is to look at what you can add to your diet that will increase your nutrition. ‘Superfoods’ are an excellent addition to our daily diet due to the fact that each one contains essential nutrients that supercharge our health and nutrition naturally. Adding one or more of the superfoods listed below to your morning porridge, a smoothie, yoghurt, freshly made juice or a salad is an easy way of increasing your overall nutrient intake to help support your immune system against viruses and other health issues you may be dealing with. 1. Acai Berry The acai berry is related to the blackberry. It is higher in antioxidants than other berries, which help to neutralise harmful free-radicals. It contains the flavanoid anthocyanin, which may help lower inflammation and keep the immune system healthy and strong. Anthocyanin importantly provides many anti-viral benefits helping the body defend against illnesses. Eldeberry fruit has been shown to inhibit coronavirus activity in cells due to its content of anthocyanin flavanoids. However, boosting your immune system is best before infection occurs and not during infection. This is due to the fact that lung damage from advanced coronavirus pneumonia has been found, in some patients, to be caused by an overactive immune response. Acai berry, like eldeberry, is thus best taken to support immune health prior to infection, or at the early stage of infection, but not for more severe illness. Acai has a sweet, sharp taste, similar to a raspberry. The best powder forms are those that have been freeze-dried as this preserves the antioxidants. Make a nutty smoothie adding ½ tsp to unsweetened almond milk, with 1 scoop vanilla protein powder, and 2 tbsp each of tahini and cocoa powder. 2. Ashwagandha Ashwagandha is an example of an adaptogen. Adaptogens have been shown in many studies to increase resistance to stress, while decreasing sensitivity to stressors. Ashwagandha can boost brain function, lower the stress hormone cortisol, help fight anxiety and depression and lower blood sugar. When we are stressed, enormous amounts of energy are mobilised in preparation for coping with a perceived danger (in this case COVID-19). There is only a finite amount of energy in the body and if there isn't enough left for growth and repair, we become more susceptible to external threats. When we respond to situations with fear, aggression and frustration, our immune system becomes compromised. Research shows that fear and stress hormones actually suppress the immune system. During times like these, adding ashwagandha to your daily regime will help calm you down, moving you more into a state of balance and improving your immune system's ability to combat foreign agents in our environment. Try making a delicious smoothie by adding ½ tsp of ashwagandha to unsweetened almond milk (or your favourite non-dairy alternative), 1 scoop of vanilla protein powder, 2 tbsp tahini and 2 tbsp of cocoa powder. 3. Baobab Baobab is one of the sweeter foods on this list. It comes from the fruit of the baobab tree and has a tangy, sherbet taste. Baobab is high in vitamin C, potassium and fibre. Maintaining high levels of vitamin C is recommended by many doctors and healthcare practitioners as it is an essential pillar of the immune defense. Potassium is an electrolyte, important for overall health. Several doctors on the frontline, dealing with COVID-19 patients, have observed that many are excreting potassium in their urine. Including foods with high levels of potassium is important at this time. Baobab can also help to support your digestive system, while assisting in blood-sugar balance. Some research even suggests that baobab powder has anti-viral, anti-microbial and anti-inflammatory properties, making it a great option for helping to support a strong immune system. Baobab is ideal in smoothies where its natural sweetness can counteract the bitter flavour of other powders, such as spirulina. 4. Cacao Cacao comes from the beans of the cacao tree and is the active ingredient in chocolate. It is also what gives dark chocolate its well-documented health benefits, including high levels of antioxidants, magnesium, iron, calcium and fibre. Cacao is well known for its wide range of health benefits. Recent research even suggests it can provide protection against influenza virus due to biologically active ingredients that have broad spectrum antimicrobial activity. Cacao is also recognised as one of the highest sources of polyphenols. Cacao can be bought as powder or nibs and complements many other foods, including smoothies, hot chocolate, baking and many desserts. Be sure not to confuse 'cacao' with 'cocoa', which is the roasted form of the cacao bean and does not contain the same density of nutrients. 5. Chlorella Chlorella comes from the far east and is derived from algae. It contains several antioxidants such as vitamin C, beta-carotene, chlorophyll, lycopene and lutein which can help fight many chronic diseases. Chlorella is also able to help the body detox by binding to and removing heavy metals. The more toxic our bodies are, the more compromised our immune system becomes, making it more difficult to defend us when confronted by a virus such as COVID19. Chlorella has a slightly bitter, seaweedy taste and so many people like to combine it with sweeter flavours such as baobab to balance the tartness. 6. Moringa Moringa is made from the crushed leaves of the moringa tree. The powder has high levels of antioxidants and carotenoids. Moringa is thought to help support healthy blood sugar levels as well as offering protections for the liver, kidneys and the heart. As with ashwagandha, moringa is an adaptogen, which, like other adaptogen herbs and plants, is known to protect the body from the toxic effects of stress. Studies indicate that adaptogens not only help the body to cope with stress, but can enhance general health and performance. Moringa has a distinctly nutty and peppery flavour and goes well in any smoothie, or stirred into porridge. 7. Spirulina Spirulina is one of the classic superfoods, having been used for centuries in many parts of the world and derived from blue-green algae. It is particularly dense in protein, vitamin B12, calcium, magnesium and iron. Some research also indicates that spirulina can help to support liver health, lower cholesterol and stabilise blood pressure. The results of a detailed study published in Scientific Reports in 2016 into the anti-viral properties of a Spirulina (Arthrospira platensis) demonstrated that "Spirulina extract is capable of inhibiting viral replication ..." Spirulina has quite an intense taste so use this powder sparingly; just a teaspoon in your smoothie is more than enough. Because it is so concentrated, it is guaranteed to make everything you add it to go a sludgy green, regardless of the other ingredients. But the colour is worth it for all the goodness that is packed into this wonderful superfood. 8. Maca Maca is a malty tasting root vegetable that is native to the Andes, where the indigenous people have used the plant for its health benefits for millenia. Maca is rich in potassium, calcium, vitamin C, vitamins B6 and B3, copper, iron, and protein. There is also some evidence that maca can help with symptoms of menopause and perimenopause. One teaspoon (5g) of maca powder contains about 20% of copper RDA for adults. Copper is needed to help trigger the release of iron to form haemoglobin which carries oxygen around the body, as well as being involved in the production of both red and white blood cells. In addition, copper is well known for its antiviral properties. It is also a natural inhibitor of the enzyme furin which alters the viral spike proteins of COVID-19, enabling the virus to lock onto certain cell receptors. While high dose zinc has been advocated for its antiviral effects, high dose zinc supplementation will produce copper deficiency if you ignore copper. As with all these powders, maca goes well in smoothies but is also often used in baking or as a pancake topping, due to its distinct, malty flavour. 9. Matcha Do not confuse this superfood with the similarly named ‘maca’; matcha actually comes from the same plant that gives us green tea, the camellia sinensis. Matcha is essentially green tea in powder form and has a similar taste, however it has a much higher concentration of antioxidants (137 times more) and is also high in L-theanine which has been found to help with focus, alertness and energy. You can use matcha to make your own intense green tea, but it is good in smoothies or in healthy matcha brownies, which can be a great snack when out and about. 10. Wheatgrass Wheatgrass is one of my favourite superfoods, in fact I have an e-Book that is all about its many benefits and uses, which you can download for free on my Freebies page. A wide range of health benefits have been attributed to wheatgrass. Wheatgrass comes in either frozen grass form, or as a powder. I tend to use the powder as it is more simple to work with. Wheatgrass is rich in vitamin A, C and E, as well as iron, calcium, magnesium and various antioxidants. It is thought to help lower cholesterol and fight inflammation. Inflammation is an immune response. When the immune system is fighting battles on one or more fronts, it is not strong and united to fight off a big threat, such as COVID-19 poses. Anti-inflammatory foods and supplements help put out the fires in other places in the body so the immune system can become stronger. Anyone who is gluten intolerant will also be pleased to know that, despite the name, wheatgrass does not contain gluten! 11. Turmeric Tumeric is a spice commonly used in Asian cooking, especially in India. It contains curcumin, which is a naturally-occuring chemical compound, known for its anti-inflammatory, anti-tumour and antioxidant effects and is the compound behind turmeric's bold yellow colour. The actions of curcumin are synergistic with the effects of the active ingredient thymoquinone which has been found to have antiviral effects against influenza, naturally found in black cumin seed. You can make a tumeric latte for two with 350ml unsweetened almond milk, 1/4 tsp ground turmeric, 1/4 tsp ground cinnamon, 1/4 tsp ground ginger, 1/2 tsp vanilla extract, 1 tsp maple syrup and a sprinkle of black pepper (to make the turmeric more easily absorbed in the body. Put the ingredients in a saucepan and whisk over a gentle heat or use a milk frother. Once hot pour into mugs and sprinkle with a little more cinnamon to taste.

These delicious organic chicken nuggets are always a hit with kids, even the fussy eaters. Try complementing them with some homemade sweet potato fries and a healthy coleslaw. Children's nutrition is every bit as important as adults' and arguably even more so, as children's brains and bodies are still growing and developing all the time. However, many kids are notoriously fussy eaters and won't touch anything that they feel looks too healthy. These organic chicken nuggets are a great way to pack some extra nutrition into their diet on the down-low! I always use coconut oil to fry my chicken as it is one of the safest oils to heat and is full of healthy fats. Many other common cooking oils contain toxins that are dangerous when heated. Please take a look at my article on the best oils to cook with. Chicken is one of the richest sources of amino acids: tryptophan, histidine and lysine. Tryptophan is the key ingredient in making serotonin, which is essential for stabilizing your mood, appetite, sleep and digestive system. Histidine is another amino acid, utilized by your body to develop and maintain healthy tissues. Adequate histidine levels are essential to good mental and physical wellbeing. Finally, L-lysine is a building block of many essential proteins that help to fight disease and regulate appetite and digestion. It is important to choose organic chicken. Organic chicken does not contain the toxic hormones, antibiotics, and pesticides that commercially raised birds do. Ingredients 250g chicken breast 1 tsp salt 1/4 tsp ground black pepper 1 tsp mustard powder 1 whole egg 2 tbsp extra virgin olive oil 5 slices of bread (gluten free works fine) 1/4 tsp salt 4tbsp coconut oil Method: Place bread in the oven at 180C for 3 minutes each side. Break into pieces then blend coarsely. Mix 1/4 tsp salt into the breadcrumbs, then pour evenly onto a plate. Cut chicken breast into rough cubes and place in a bowl. To marinade the chicken, add the whole egg, olive oil, mustard powder, salt and pepper, then mix well. Heat coconut oil in a pan, on medium heat. Roll each chicken cube in the bread crumbs until well coated and fry for a couple of minutes on each side, or until cooked all the way through. Serve and enjoy!

This is a simple light lunch that that is full of nutrition and is easy to put together. Making spinach a regular part of your diet can improve heart health. It promotes cardiovascular health by: - helping prevent oxidised cholesterol from building up in the blood vessel walls - lowering homocysteine levels (more about homocysteine and heart health later this month) - increasing potassium and magnesium levels, both of which work to lower blood pressure levels, decreasing risk of CVD and stroke. Ingredients 8 egg whites (approximately 1 cup of egg whites) ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 3 tablespoons olive oil ½ cup yellow onion, medium dice 1 cup cherry tomatoes, cut in half 6 ounces baby spinach, prewashed Method 1. Preheat your oven to 375° F. In a medium bowl, beat together the egg whites with a little water, sea salt, and pepper, and set aside. 2. In a nonstick skillet, heat the oil over a medium heat. Next, add your onions and sauté for 10 minutes, or until translucent. 3. Add the tomatoes and cook until they begin to get soft and release their juices. Add spinach, and cook only until the leaves wilt. Remove the skillet from the heat. 4. Pour your beaten egg whites into the skillet, and stir to combine sautéed vegetables. Place the skillet in the oven (or transfer to a greased glass pie pan if skillet is not oven safe), for about 20 minutes or until the eggs have set. 5. Gently place spatula under all sides of the skillet to loosen the edges. Transfer to a plate, serve and enjoy!.

This bourbon sauce might just become your favourite barbecue condiment. Make sure you use homemade ketchup rather than a shop bought variety to avoid overloading on salt and sugar. Makes 1½ cups Ingredients 2 tablespoons extra virgin olive oil 1 onion, chopped 1 cup homemade ketchup 1 tablespoon lemon juice 1 tablespoon mustard Hot sauce, to taste ¼ cup xylitol ¼ cup bourbon ¼ cup Worcestershire sauce Method Heat olive oil in a medium-sized saucepan. Add chopped onion and sauté for 2 minutes until browned. Add ketchup, lemon juice, mustard, a dash of hot sauce (to taste), xylitol, bourbon, and Worcestershire sauce. Stir and bring to a simmer over medium heat. Turn heat down to medium low and simmer for about 30 minutes, stirring occasionally. Remove from heat and blend to a smooth consistency. Serve chilled for best taste

Vitamin A is well known for being the part of carrots that help you see in the dark. This claim is true, but vitamin A plays other important functions in your body and so it is important to maintain the correct doses, even if your vision is 20:20. This article takes a closer look at the role vitamin A plays in your wellbeing and offers some advice for making sure you have enough. What it does Vitamin A is usually found in two forms, retinol and beta-carotene. Retinol is found in animal-based foods, while beta-carotene comes from vegetables (see below for examples) and is converted into retinol so that the body can make use of it. The NHS in the U.K. recommends that men get 0.7 mg per day, while women should aim for 0.6 mg. Because vitamin A is fat soluble, any excess is not excreted in the urine and so it is important not to take too much in the form of supplements. Pregnant women should be especially wary of vitamin A toxicity. Vitamin A assists in many important functions that keep you running properly. These include: Helping you to see properly in low light. - Vitamin A, in its beta-carotene form, helps to prevent macular degeneration, which is a leading cause of sight loss. Maintaining healthy skin - including the lining of the nose. Vitamin A is used to treat a variety of skin conditions and can help to prevent the appearance of ageing, in moderation. Building and supporting your bones - Many people associate calcium with strong bones, but both too much and too little retinol has been correlated with increased risk of osteoporosis. Protects from many cancers - As with many other nutrients, evidence suggests that correct vitamin A levels play a role in fighting several cancers, including skin, prostate, breast, lung and bladder. Has anti-inflammatory properties - Inflammation is fast becoming recognised as a leading cause of chronic illnesses such as heart disease, Alzheimer's and diabetes. Supporting immune system function - Your immune system protects you from viruses and infections. It can begin to break down if you are deficient in vitamin A. Signs that you may be deficient Because vitamin A is found in abundance in both vegetable and animal sources, you should be able to get all you need from your diet. Despite this, many people are deficient in this vital nutrient and so it is important to recognise the signs in case you are either not getting a well balanced diet, or you have an issue with absorption. Below are some of the main symptoms of vitamin A deficiency. Remember that too much vitamin A can also be dangerous, especially over a long period of time so if you think you might be deficient, please see your doctor or registered nutritional therapist before reaching for the supplements. Night blindness Dry eyes Dry, flaky skin Immune system issues Stunted grown Osteoporosis How to meet your vitamin A quota Vitamin A is plentiful in many animal and vegetable sources. The following list gives an idea of some of the best foods and how much you need to eat to meet your vitamin A quota. Remember, excessive levels can be harmful, resulting in symptoms including nausea, vomiting and jaundice (yellow skin), so you don't need to pack in as many of these foods as possible. Just ensure that you include them as part of a varied and balanced diet. Remember that vitamin A is a fat-soluble vitamin, so it is important to consume as part of a balanced diet that contains sufficient levels of fat and protein or your body will not be able to properly absorb it, resulting in a potential deficiency. Below is a list of foods that are good sources of vitamin A: Carrots - 1 cup = 428% rda Sweet Potato - 1 cup = 377% rda Butternut Squash - 1 cup = 298% rda Kale - 1 cup = 206% rda Beef Liver - 28g = 98% rda Spinach - 1 cup = 56% rda Broccoli - 1 cup = 11% rda Supplementing vitamin A As you can see from the list of foods above, it should be perfectly possible for most people to achieve their vitamin A quota with a healthy, balanced diet. However, for some people it may be necessary to supplement. For example, vegans who get all their intake in the form of beta-carotene may not be converting enough to the more useful retinol and so may need some additional help. Always consult your doctor or registered nutritional therapist before embarking on a programme of supplements.

Vitamin C is an essential water-soluble vitamin, meaning our body does not store it. In addition, humans, unlike other animals, cannot make it. This vitamin is so important that neither animals nor plants can live without it. Interestingly, one of the explanations for the loss of the human ability to synthesize vitamin C was the fact that this was no longer necessary once ancient primate started eating fruit to a significant degree. Today, however, more and more people are relying on supplements to get their daily requirement of vitamins and minerals. This blog looks at the best forms of vitamin C and discusses why getting vitamin C through ascorbic acid can be a problem. The Importance of Vitamin C Vitamin C performs some very important functions throughout the body. It helps to boost the immune system, which prevents many illnesses including the common cold and flu. It also has powerful antioxidant properties, which reduce inflammation and harmful free-radicals. Vitamin C plays a part in the synthesis of many essential compounds, including collagen, L-carnitine and several neurotransmitters (the chemicals that allow us to think). Heart health, skin health and iron absorption are all additional benefits to having enough vitamin C. Vitamin C deficiency is less common than other vitamin and mineral deficiencies. This is because vitamin C is prevalent in so many food sources that you would have to be avoiding fruit and vegetables completely to risk deficiency. Vitamin C is water soluble, meaning that we expel any excess in our urine, rather than storing it for later as happens with vitamin D or iron. Because of this, there is very little risk of toxicity from over-consumption but at the same time it is important to maintain a daily intake of fruit and veg to keep your levels topped up. So the bottom line is: eat as many vitamin C-rich foods as you like; your body will take as much as it needs and excrete the rest. Signs that you may be deficient Severe vitamin C deficiency manifests in a condition known as scurvy. Scurvy is relatively rare today, due to the abundance of vitamin C in foods and supplements. It is often associated with pirates and sailors, due to the fact that seamen would often be away from land for months at a time and so would have no access to fresh fruit or vegetables. As a result of this, scurvy was a very common condition among mariners, killing as many as 50% of the crew on a long sea voyage, although its cause was not discovered until around 1795 when the British Royal Navy began to give lemon juice to its sailors. Symptoms of vitamin C deficiency (scurvy) include: low energy/lethargy bleeding gums/gum disease dry/split hair dry, cracked skin red spots or sores on the skin joint pain nosebleeds Persistently low vitamin C levels have been linked to serious health conditions, including high blood pressure, cancer and stroke. How to meet your vitamin C quota It is relatively easy to meet your vitamin C quota, so long as you regularly include fruit and vegetables in your diet. The NHS recommends that we take at least 40mg of vitamin C each day, although many nutrition experts argue that higher doses aid in supporting the immune system, especially around cold and flu season. Some good sources of vitamin C include*: Oranges - 1 large = 163% rda Broccoli - 1 cup = 135% rda Peppers - 1 cup = 300% rda Strawberries - 1 cup = 150% rda Brussels Sprouts - 1 cup = 160% rda Kale - 1 cup = 130% rda Black currants - 1 cup = 338% rda Supplementing Vitamin C As you can see, vitamin C is abundant in many fruits and vegetables and so in most cases a varied diet should mean that there is little chance of deficiency. However, in some circumstances it may be desirable to increase vitamin C levels, such as when fighting a cold or virus. Research has repeatedly shown that higher levels of vitamin C can help prevent infection and inflammation, while reducing the duration and intensity of colds. Because vitamin C is water soluble, any excess is expelled in the urine and so there is little danger from high levels. People supplementing with vitamin C may experience stomach ache or nausea but there are no serious health complications.

If you have been paying any attention to the news recently then it is highly likely that you will be aware of the latest health epidemic that has emerged from Wuhan City in China's Hubei province. The epidemic has already infected over 40,000 people with the death toll set to pass the 1,000 mark soon. With cases being reported all over the world, including 8 here in the U.K., this article is intended to give some helpful, proactive steps you can take to protect yourself against this virus and the inevitable viral epidemics that will come in the future. What is coronavirus? Coronavirus (or novel coronavirus-infected pneumonia, to give it its proper name) is a respiratory infection that is symptomatically similar to flu. Sufferers first experience fever and a dry cough, which can develop into a shortness of breath. For most people, the symptoms stop here and the body is able to combat the virus successfully. For others, however, the symptoms can develop into pneumonia, respiratory syndrome, kidney failure and in a significant minority of cases, death. The official line is that coronavirus is zoonotic, meaning that it developed in animals and has found a way to cross the species barrier into humans. In this instance, it is thought that the origin can be traced to a Wuhan food market that trades in unusual animals such as snakes and bats. It is worth noting, however, that the city of Wuhan is home to China's first Biohazard laboratory for the study of dangerous pathogens and that no animals sold in the Wuhan market have so far been identified as carrying the virus. The role of the immune system While it is certainly a tragedy that so many lives have been lost to coronavirus already, a large majority of people who have contracted the virus have since recovered. So what distinguishes those who can fight off the disease from those who cannot? As is the case with other viral illnesses, the answer is the immune system. Most of those who have succumbed to coronavirus have either been elderly or have been suffering with pre-existing conditions. Both of these groups are known to generally have lower immune systems than younger, healthier people. As I have discussed previously, the immune system is the body's army, waging battle against all sorts of foreign invaders. As with any army, the more fronts that it is being forced to fight on, the more thinly spread its troops are. Additionally, the longer it is forced to fight for, the more fatigued and ineffectual its troops become. The good news however, is that, as with any army, battered and wearied troops can be resupplied and reinforced, which is where good nutrition comes in. Read on through the next section to learn what steps you can take to protect yourself and keep your immune system ready to do battle at a moment's notice. What you can do At the time of writing, there was no pharmacological treatment for coronavirus, nor a means of immunisation. Despite this there is much you can do to protect yourself from coronavirus and whatever else may be coming down the line. There are two lines of defence that you can start to implement now. The first is avoidance, i.e. taking measures to ensure that the virus does not enter your system. The second is immunity, i.e. making the right nutrition and lifestyle choices to keep your immune system in the best condition it can be in. Let's look at these in turn: Steps to avoid a viral infection Regularly wash your hands, especially after contact with others, or after going outside. Consider keeping a pocket-sized hand sanitiser in your bag or pocket when you go out and cleanse your hands any time you come into contact with people or objects that have been handled by people. As an alternative to a hand sanitiser, consider using an HOCL (hypochlorous acid) spray. HOCL is an oxidant which is naturally produced as white blood cells respond to and kill pathogens in the body. Keep a travel-sized bottle with you to spray on things like trolley handles, ATM machines, phones, laptops and on and around your seat on planes, trains etc. You can also spray on clothing, hands and face as it is a particularly strong anti-viral. I advise against taking HOCL orally. You can purchase HOCL here. Ears, eyes, nose and mouth are all potential points of entry for a virus, so whenever possible avoid touching your face. As a rule, keep your hands below your shoulders. Avoid close contact with anyone who displays symptoms of flu. Make sure all animal products are thoroughly cooked before consuming. Whenever possible, avoid busy, confined spaces. Favour areas with plenty of ventilation. Cover your nose and mouth when sneezing or coughing to prevent any further spread of viruses you may be a carrier of. Steps to build and support your immune system Dietary: Cut sugar - Sugar corrodes the immune system and depletes the body of essential nutrients. For example, it takes over 50 molecules of the important nutrient magnesium to break down one molecule of sugar. Sugar feeds all kinds of pathogens and unhealthy bacteria, making an ideal breeding ground for viruses to take hold. Read this article to understand what sugar is doing to your body and what you can do to help yourself quit the habit. Include a wide range of fruit and vegetables in your diet - Try to have a wide variety of coloured fruit and veg on your plate as this is a simple way of making sure you are getting as broad a range of nutrients as possible. There is an increasing body of evidence that suggests we have evolved to eat a plant-based diet and so it is vital that you get a minimum of 5 portions per day to allow your immune system to function in the way it has evolved to. If you find it difficult to eat enough fruit and veg each day, or if you find it hard to get your kids to do so, here are 25 tips to make it easier for you. Eat Clean - Aim to eat clean, non-processed foods. To get the best nutritional value from the foods you are eating, particularly in the current climate, avoid chemicals, additives, preservatives, colourants, artificial flavourings and ready-meals, which all weaken your body's immune system. Focus on organic as much as possible, particularly when eating animal proteins. Drink at least 2 litres of filtered water each day - Toxins build up in the body and weaken the immune system. Drinking water helps to flush these toxins out and to prevent them from causing damage. Staying hydrated is one of the easiest ways to help support immune function. Try carrying a 1 litre BPA-free bottle around with you, making sure you refill it once a day to accurately monitor your water intake. If you are exercising during the day you may want to increase the amount you drink. Eat more garlic - Garlic is a potent antiviral food. Using it in cooking is a great way of staying healthy. However if you start to feel ill, eating one or two raw cloves per day can have a strong antiviral effect. Raw garlic has a strong taste and you may find it easier to nibble your way through a clove than to eat it all at once. Supplementing: Check your magnesium - Magnesium is responsible for over 300 chemical reactions in the body, including numerous immune supporting roles, yet as many as 70% of us are believed to be deficient. This in-depth article is full of information on the role magnesium plays in the body and contains advice on how to check if you might be deficient, as well as tips for topping up. Take vitamin D3 supplements - Vitamin D3 plays a pivotal role in arming your immune system's defences and is essential for disease prevention. The ideal source of vitamin D is sun exposure and during the summer you should be able to get all the vitamin D you need by spending 15 - 20 minutes in the moderate sunshine without sunscreen. During the winter, however, it is more difficult to get sufficient vitamin D naturally and therefore this is when viruses tend to take hold of us. Always look for D3, as this is much more easily absorbed that D2. For an in depth look at vitamin D, including recommended dosages, please take a look at this dedicated article. Take oil of oregano - Oil of oregano has very strong anti-viral properties. The supplement ADP from Biotics Research is a highly concentrated form of oil of oregano, available in pill form. As with any supplement, discuss with your healthcare practitioner before taking oil of oregano. Iodine - Dr Sarah Myhill and many other experts in this field maintain that iodine and vitamin C are a very effective combination in helping to protect us from infection. The anti-viral properties of iodine can also be extremely beneficial in the case of respiratory symptoms. Dr Myhill suggests applying a smear of iodine ointment inside the nostrils. This should protect you from incoming microbes by killing them on their way in. Adding four drops of Lugol's iodine 12% to an inhaler and inhaling for two minutes a few times a day is another method of addressing upper and lower respiratory infections. Iodine should never be taken without the advice of a healthcare practitioner. Take vitamin A - Vitamin A is known to have anti-viral properties. It can be taken in quite high doses when sick but only on the advice of a healthcare practitioner. Consider taking cod-liver oil as this is a rich, more natural source of the fat-soluable vitamins A and D as well as the anti-inflamatory Omega-3s. Please note that if you are pregnant, you should not take vitamin A without first speaking to your doctor. Take vitamin C supplements - Vitamin C is an essential pillar of the immune defense, supporting numerous cellular functions, while acting as a powerful natural antioxidant. At this time, I would recommend that you take 1000-2000mg per day, but not more than 1000mg in one dose. If you start to feel unwell, you can increase the dose by 1000mg, remembering that the benefit is in the dose (in other words, if you are still feeling sick, it is because the dose is insufficient and you can continue increasing it in increments of 1000mgs). Vitamin C is water-soluble and your body will naturally excrete any excess. In fact, diarrhoea is your body's way of telling you that it has reached capacity and to stop increasing. In this case, reduce the dose. This in-depth vitamin C article gives more detail about how much you should be getting and the best natural and supplement sources. Avoid prolonged levels of stress wherever possible - When the body is under stress, it activates its ‘fight or flight’ response, which suppresses many functions, including that of the immune system. The stress response can be very useful in short bursts but, over the long term, it can be devastating to your health. There are many coping mechanisms you can implement to help you regulate your stress response. Most importantly do not become 'stressed' and 'panicky' as you read and hear the news surrounding this virus, as this will activate your stress response and weaken your immune system. Rather stay calm knowing that the more steps you take to strengthen your own immune system the more chance it will have to fight off this, and other, infections. Please read this in-depth article for lots of stress-lowering tips and suggestions, as well as for more information on exactly how stress affects your immune system. Conclusion None of the advice in this article is intended to supersede the medical advice of your doctor, who should be contacted if you think you are displaying symptoms of the coronavirus. However, as there is currently no treatment or vaccine for coronavirus, this article is intended to advise you on how to protect yourself as best as possible, while understanding that there is much you can do to arm your own immune system with the tools it needs when called upon to defend you.