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Dear Judith Wellness clients,
It seems that 2020 has had its fill of worldwide issues and local drama. Now is obviously a time of uncertainty and anxiety, with each of us having to do our part in eradicating the COVID-19 virus from our communities at large.
Self-isolation, social distancing, and extensive hygiene practices such as consistently washing your hands are now a part of our daily living.
Appointments are going ahead, as usual, however, if you prefer to stay home, we are offering online appointments too. Please let us know in advance.
Our responsibility also rests in taking ownership of our health today. Now is the time to incorporate as many immune-boosting behaviors and dietary habits as possible.
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Our newsletter today discusses COVID-19 and what you can do to reduce its impact in your life and the lives of your family.
Food is our edible medicine cabinet. It keeps us going, nourishes our bodies, and acts as health-supportive medicine. Our food comes into contact with thousands of bacteria in our GUT every single day – where roughly 70% of our immune system resides. Food has the power to keep our beneficial bacteria healthy, and in turn, keep our immune systems functioning optimally.
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Immune-boosting Behaviors: A Multi-pronged Approach
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Here are 10 dietary habits you can make the most of: (adapted from www.drfranklipman.com )
- Spring clean and ditch the sugar and processed foods – right now.
Sweet stuff starves out beneficial bacteria and over-feeds the harmful organisms in our GUTs. Processed foods have a similar impact – they weaken important immune-boosting messengers sent from the GUT to the rest of our bodies. Junk foods contain no bug-fighting nutrients, so ban these foods from entering the kitchen, especially anything deep fried or crumbed.
2. Go big on the garlic, onions, and colorful plants for Vitamin C
Your gut bacteria love our allium-rich veggies, known for their powerful anti-viral, anti-bacterial and anti-fungal properties. Enjoy raw or cooked, so start chopping the onions, garlic, spring onions, chives or leeks!
3. Gobble up those greens
Add anything green and leafy to the top pf your grocery list. Work green vegetables into every meal to front-load your system with the phytonutrients and fiber that make your good belly bacteria thrive. In addition to salads, think about adding a pile of spinach under your eggs, or a fistful of kale to your lunch-time soup and into dinnertime stews. Got smoothies? Toss some greens in there too. Add a few sprigs of spekboom to your salads for a vitamin C boost; grow your own sprouts like Daikon radish or broccoli sprouts as these are much higher in bio-actives than the plants themselves. Before you know it, you will be a green machine.
4. Make way for Whey Protein
Opt for 100% pure (hormone free) whey protein. Adding a scoop a day to your wake-me-up smoothie will contribute to keeping your GUT lining well-intact, and prevent any invaders from leaving your GUT and entering your blood stream.
5. Create a hot cup of immunity
Ditch alcohol and commercial juices – instead, brew a delicious cup of hot herbal tea with added lemon or ginger. see below for the recipe. Add some organic apple cider vinegar to increase probiotic content of your wake-me-up beverage. Think bone broth made from healthy, grass-fed animals – add to soups, stews or curries.
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Health is your daily choice!
Remember to follow the Judith Wellness Facebook Page for the latest articles to help you build the tools to make your own health choices. Also go to judithwellness on Instagram for tips and tasty ideas to try
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6. Spice up your mealtime
Ginger, garlic, turmeric, cinnamon, thyme and cayenne pepper – don’t hold back, pour them on. Not only do they add more flavor to everything you eat, but they also pack a powerful anti-inflammatory, antifungal and antiviral punch. Cook your fish covered in Turmeric.
7. Count on color
Freeze a rainbow of fruits. By including a range of color in our diets, we ensure an intake of a variety of phytonutrients – otherwise known as ‘powerful defenders of health’. In addition to greens, don’t overlook the power of red and orange-pigmented fruits and veggies, these are the immune system’s favourite colors!
8. Become fanatic about polyphenols
Polyphenols are types of micronutrients found in a wide variety of fruits and vegetables, which protect healthy cells from damage caused by threats in our environment, such as viruses. Have a cup of green tea daily, and don’t forget to add your squeeze of lemon and slice of ginger. Add raw, organic cocoa; extra-virgin, cold-pressed olive oil; ground flaxseed meal and peppermint tea to your pantry.
9. Start Sprouting!
Broccoli or radish sprouts are much higher in Vitamin C, and contain 10 to 100 times the amount of glucoraphanin (an immune-modulating compound) than adult broccoli. Top off your salads with these nutrient-dense sprouts!
10. Probiotics to Plate
A healthy gut will make you less vulnerable to unwanted bacterial or viral invaders. Add 1-2 spoons fermented foods to your plate a few times every week. Ferment any vegetables you like or buy sauerkraut, kimchi, miso or kefir to get in your daily dose. If you are not a fan yet, try adding a spoonful of apple -cidered vinegar with olive oil to your salads
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Lemon & Ginger Tea
- ½ a lemon (skin and all)
- 1 piece fresh root ginger (size of your thumb), peeled
Place in blender to make into a pulp.
Pour 1 L boiling water over the pulp and let stand for 10 mins. Strain saving the pulp. Pour a second litre of boiling water over the pulp and stand and strain as before. Drink the 2 L over the course of 2 hours.
You can add a little honey if necessary.
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Broccoli Microgreens
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Where to find sprouts:
All the local markets in CapeTown will have microgreens, order from www.healthylifecapetown.co.za or email andrewpeterhirst@me.com to order from the supplier
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Fill your "Edible Medicine Cabinet" from the right source.
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Below is a very interesting TEDTalk from Angus McIntosh, also known as "Farmer Angus". Being one of two grass-fed, pasture-reared beef producers in the Western Cape, Farmer Angus breaks down why it is important to know where your foods are coming from.
More on Angus McIntosh can be found here.
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Recipe Of The Month
This is a very easy dish to prepare from salmon or any other precooked fish.
Click the image below for the recipe.
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Be safe and stay informed!
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Judith Johnson & Associates Stephanie: Rouillard and Jenna Bowes (Kloof St and Benmore Gardens, Gauteng):
Our team remains the same, but we are expanding to include a sports practice in the Christian Barnard Links area next to Virgin Active Gym.
Further details to follow.
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Fit into your Genes
Embark on a journey of self-discovery as you learn how to optimize how you eat, exercise and extend your vitality through understanding your genes.
Genes to Plate has been written by world-renowned industry leaders in Nutrigenomics and is available here
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All the best & keep safe
Judith and Stephanie
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Judith is a fun loving, outdoor enthusiast who is passionate about people and creating the balance of life through good health. She is a registered consulting dietitian with 25 years of experience in private practice, and is now a consultant at a medical practice in Claremont, as well as the Wellness Warehouse in Kloof St, specializing in gene based personalized nutrition, chronic diseases, sports nutrition, diabetes care, weight management, functional nutrition therapy, holistic well being and complementary medicine
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Keep up to date with the latest tips and trends by connecting with me on Facebook, Twitter or my website.
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