Boost your immune system this winter with these simple tips

Vitamin C

Get your zzzzz’s

Sleep is a time for the body to rest and recover. It is a time for cell and muscle rejuvenation and allows the body to focus on killing off any nasties you may have come across throughout the day. Sleep has also been shown to improve the memory of the immune system to fight off previously met viruses or bacterial invaders. This means that our body has the power it needs to respond promptly to attacks from foreign materials that may be out to make you sick.

If you are struggling to get a peaceful night’s sleep, talk to your nutrition professional about the benefits of magnesium. You may also like to try sipping on a comforting, warming cup of chamomile tea before bed to relax.

Stay active

Physical activity enhances circulation and increases the immune systems ability to find and fight off harmful invaders such as bacteria and virus. Being active also produces sweat through our skin. The skin is one of the major detoxing organs, forcing out unwelcome sicknesses.

Even low intensity exercise plays a role in stimulating healthy circulation and immune responses. Just move as much as you can safely.

Eat more antioxidants

Consuming foods high in antioxidants enhance the activity of the immune system and reduces toxic materials such as bacteria and viruses from taking hold in the body. Foods with bright rich colours posses the greatest amounts of antioxidants. For example, capsicum, berries, tomatoes, beetroot, leafy greens etc.

Get your daily dose of D

Safe sun exposure can improve immune function and reduce the duration and frequency of cold and flu. Even in winter the sun can still burn so short amounts of time spent in the sun is advised.

Take a bath with double the benefits

Epsom salts have been shown to reduce toxins in the body. There is nothing better than taking a warm relaxing bath in Winter. The relaxation that Epsom salts offers is a bonus to the immune system, allowing it to rejuvenate, because we all know the impact stress has on our health!

Bend it like Beckham

Yoga is an effective circulatory stimulant, digestive activator and endocrine system booster. All of these systems work together to form part of a high-quality immune system. Yoga’s ability to stimulate circulation, reduce stress and support relaxation makes it a powerful immune fighting tool to add to your daily routine.

Step away from the desk

A sedentary lifestyle, common in todays white collar, technology dominated world, can reduce the rate of circulation around our body. This means toxins are unable to be identified readily by our immune system. Getting up and moving and … even better, moving outdoors, for even a brief 15 minutes a few times a day can greatly improve your circulation and get you away from the recirculating bugs that float around in the office air-conditioning.

Be sure to breathe deeply

The simple action of breathing increases the free flowing of oxygen and carbon dioxide in and out of the lungs and blood stream. With these breaths nasty foreign materials are also exhaled. The oxygen that is breathed in supports immune cell health, improving the force of the all-important warrior we call our immune system. Further, taking deep breaths has been shown to reduce stress and enhance relaxation.

Indulge in a Massage

Massages that focus on the lymphatic system, help to circulate and drain the body of toxic blockages that may be backing up and contributing to frequent illnesses. Relax in style and allow your body and mind to sink away while feeling the undeniable benefits of a massage.

Dance, jump and shout and let it all out!

Dancing and jumping around forcefully pushes toxins out through sweat and all other eliminatory organs such as the kidneys, liver and digestive system. Why not have some fun while working on your immune system.

Don’t sweat the small stuff

Being angry and frustrated certainly takes its toll on your stress levels and your immune system. The simple act of being angry impacts greatly on hormones and gut which play a large role in immunity.

Be at one with your body. Listen to its cues. Give it the nutrients and TLC its needs and desires!

Xx Danielle Catherine

Anti inflammatory Eggplant Curry

Anti inflammatory eggplant curry

Anti inflammatory foods are important to our health and wellbeing as a whole as well as for specific health complaints such as headaches, muscle and joint aches and pains and immune support to name a few.

Curries are a great source of anti inflammatory herbs and spices. Ayurvedic medicine or Indian medicines have been using the spices in curries for many years to address various health conditions.

This Anti inflammatory Eggplant Curry with provide you with a fabulous dose of anti inflammatory support.


Anti inflammatory Eggplant Curry Recipe

1 large eggplant (multi-vitamin and mineral powerhouse!)
• 2 tablespoons good quality extra virgin olive oil (anti-inflammatory)
• 1 teaspoon cumin seeds (immune booster and digestion enhancer)
• 1 medium to large onion, sliced finely (immune enhancing, anti-inflammatory, allergy fighting, cholesterol lowering)
• 2 crushed garlic cloves (immune enhancing, anti-inflammatory and cholesterol lowering)
• 2 – 3 cm piece ginger (depending how much you love ginger, me, I go for THREE), peeled and finely chopped (anti-inflammatory goodness!)
• 1 tablespoon curry powder (anti-inflammatory goodness!)
• 1 large diced tomato (Lovely lycopene and vitamin C antioxidants)
• 1 finely chopped green chilli (anti-inflammatory goodness! metabolism boosting)
• 1 teaspoon Celtic or Himalayan salt (these salts contain wonderful minerals that regular table salts do not)
• 1/4 bunch finely chopped coriander (all round awesome herb for almost everything)


Preheat your oven to 190C.

Place the eggplant on a medium sized baking sheet. Use a fork to spike the eggplant all over to allow heat to penetrate through. Place in the oven to bake for 20 minutes or until it feels soft/tender.  Remove from the oven, allow to cool enough to be able to peel and chop the eggplant.

Heat the olive oil in a medium saucepan over a medium heat. Add the cumin seeds and onion to the oil. Stir until the onion softens and slightly browns, roughly 5 minutes.

Add the pre-prepared tomato, garlic, ginger and curry powder to the saucepan with the onion and cook for a further 1 minute.

Stir in the chopped eggplant and green chilli, and season with salt to taste. Place a lid or appropriate cover over the mix, turn to a higher heat and cook for 10 minutes to allow the flavours to soak in.

Lift the lid or cover, turn the heat right down to low and cook for a further 5 minutes with the lid off. Garnish with the coriander.

This curry can be served as a side dish or as a dish on its own, possibly with brown basmati rice or quinoa

I served mine with fish, asparagus, roasted capsicum and fish. Random I know, but it was worth it 🙂

The Winter Warm Up: Boost Your Immune System This Winter

immune boosting foods

Winter is hot on our tail and if history is any record it brings with it a nasty cold and flu season which requiring an immune boost!

Prepare yourself for a fit and healthy winter with the following hot tips from Nutritionist Danielle Catherine.

Get some C in your diet

I know it seems like a no brainer, as much of the marketing around for many years has pushed vitamin C for reducing the duration of colds. But the humble C really is an all-round immune support, largely pertaining to its an antioxidant capability.

Food should always be medicine, so although a vitamin C supplement may give you an additional boost, nothing beats the real thing. Choose two or more of your favourites of the following and include them at each meal or as part of your 5 and 2 (five vege, 2 fruit).

Fruit rich in vitamin C and in season for winter:
Avocado (yes it is a fruit), kiwi fruit, orange, lemon, grapefruit, pineapple, lime

Vegetables rich in vitamin C and in season for winter:
Broccoli, broccolini, beetroot, carrot, brussels sprouts, cabbage, celery, kale, capsicum, chilli, cauliflower, pumpkin, sweet potato, spinach, leek,

Herbs high in vitamin C:
Ginger, garlic, coriander, dill, mint, oregano, parsley, rosemary, turmeric.

All of these delightful seasonals offer vitamin C but also, much much more in the way of vitamins, minerals and antioxidants.

Warm your insides Soups & Bone Broths

We all reach for something warm and comforting during the colder months. Soups and bone broths are fantastically nutritive when made at home and satisfy that warm hug from food which we grave. Soups and bone broths are not only nourishing but are a low-calorie/kilojoule option to keep down that additional winter coat we find ourselves hiding under our baggy jumpers and trackies.

The other benefit of soups and bone broths is that they are easy, convenient and you can have a large variety to tantalise your tastebuds. With a large crock pot, slow cook a large bone broth ready for the week and store it in the freezer in portioned containers.

You can do the same with soups, throw in the above-mentioned vegetables. You could even roast some up to add into the blender with the rest of the vegetables after for additional flavour.

Roasted pumpkin, sweetpotato, garlic and capsicum work a treat when roasted. Add a metabolism booster with a touch of chilli and you are set to clear the sinuses, kick the immune system into gear and for a satisfying easy meal.

Cook with garlic, onion and chilli

Apart from great vitamin C content, garlic, onion and chilli or cayenne pepper are all active immune stimulants. They all contain anti-inflammatory and circulatory properties to ensure immune cells are where they need to be.

Garlic and onion or anti-viral and anti-bacterial helping to destroy cold and flu processes.

Onion contains an anti-inflammatory and anti-histamine enzyme called quercetin. This enzyme is great at breaking down mucus and reducing sinusitis.

Chilli or cayenne is rich in antioxidants and is efficient at stimulating immune cells to function as they should. It helps to remove toxins from the body by enhancing circulation and promoting sweating.

Every heard the saying- “Sweat it Out”?

Tea Time!

Herbal teas are not just delish, but they can boast some ailment appropriate benefits. There is a tea for almost any condition you can think of!

Turmeric lattes are satisfying winter warmers that will reduce inflammation.

Pure hot chocolates (using cacao and not refined sugars) will offer a lovely magnesium hit

Herbal teas that are immune supporting and cold relieving will include: echinacea, lemon, honey, ginger, liquorice, cinnamon, elderberry, lemongrass, mullein, rosehip and yarrow.

Rug Up- Stay Cozy

Staying warm and cozy is a must in winter. Wear a scarf, temperature appropriate jumper and some nice warm long pants.

Power your immune system and quash your hunger with PROTEIN

Soups are wonderful and often filling enough on their own. However, protein will add an additional element to the soup or broth that will satisfy you for hours after you have finished your meal. Not only that, but proteins, with their amino acids are an essential building block to almost every function in our body, including our immune function.

Only clean lean proteins should be included into the diet for optimal benefits. Some clean lean proteins you might like to include could include:

Eggs, chicken breast, kangaroo, fish, turkey (not processed deli meats), extra lean beef, extra lean lamb.

Other great benefits of protein sources are that they often come with substantial iron, B12 and B6 levels. All of which play an important role in building up our blood and immune cells.

Rest and Recover – Get adequate ZZZZZZZs

Getting enough shut eye can go a long way in ensuring our body is performing at its best. Protein also assists us in our rest and recovery, meaning we can sleep sounder while allowing the body to undertake its repair duties. Our immune system relies heavily on this rest and immune supporting repair processes, therefore, depending on your age, it is important to get an average of between 6-8 hours quality sleep each night.

Avoid alcohol

Alcohol is an incredible immune depressant. Research has shown that the immune deficiency caused by alcohol can make people susceptible to illnesses such as pneumonia, systemic inflammation, aggravation on allergies and sinuses, inefficient detoxification such as through the liver, reduced immune responses to viral infections. It is also well recognised that alcohol impacts on a personal quality of sleep. While it might be easier to fall asleep after having a few, your body will not enjoy a long quality sleep as it struggles to achieve an efficient REM cycle.

Reduce your winter drop to one standard drink 2-3 times per week, aim for weekends, or not at all.

Restore your healthy gut friends

Probiotics and a healthy gut flora are currently hot topics for supplement and food companies. While it may seem like a big hype or fad, there is very real evidence supporting the benefits of optimal gut and systemic healthy bacteria. Your immune system is one of the most important areas of function for these little friends.

Healthy bacteria provide us with:

–          A force against nasty bacterial, viruses and pathogens

–          They assist us in reducing inflammation

–          Digesting and absorbing food

–          They promote healthy skin and prevent conditions such as eczema, dermatitis and psoriasis

–          and; they support toxic waste elimination

All of which are pivotal in healthy immune regulation.

Along with a quality probiotic recommended by your nutrition health professional, include gut loving foods into your diet, including: raw, natural yoghurt, kombucha, sauerkraut, kim chi, kefir.

If you feel as though your immune system needs some additional TLC it may be time to book with a nutrition professional for comprehensive support and advice Call Now.