Winter Newsletter

Winter 2011

Winter Newsletter
- Top Immune Boosting Foods
- Super Vitamin D
- Eat blueberries for healthy blood pressure
- Recipe - Yummy Easy Fish Parcels

Hello

Well, winter is certainly here but we are being blessed with some perfect clear and sunny days. It has been ideal weather to get out of the house and take long walks around the coast to watch the magical whales and dolphins migrating north. Perfect for opportunities to top up your vitamin D stores too! I have seen many people in clinic already suffering from colds and flu so this month I have included some dietary immune boosting tips to keep you and your family healthy.

Belinda x

Immune Boosting Foods for you and your family

by Belinda Kirkpatrick

Top Immune Boosting Foods

Many foods have immune stimulating effects and it is easy to include them into your diet on a daily basis. Additionally, by eating organic and seasonally you can be assured that your diet will be super rich in essential vitamins and minerals.

Many of these foods will also appeal to children and others can be added into their food. Most children will not notice an extra clove or three of garlic added into soups, casseroles or pasta sauces.

Shittake Mushrooms - Recent studies have also found that they may make white blood cells act more aggressively against foreign bacteria. The very best kinds of mushrooms are shiitake and maitake.

Garlic- anti-bacterial, anti-viral and anti-fungal and increases immune function. It's also a good source of selenium, an important trace element, and sulfur, which is important for healthy liver function.

Onions and leeks - contain the same immune boosting properties as garlic. These foods also help to keep mucus secretions thin and easier for the body to expel.

Ginger - helps the body fight infections and has traditionally been used in treating colds and flu.

Tumeric - this amazing spice helps to protect cells, boosts immunity, reduces inflammation and keeps to protect against cancer - start adding this liberally into your food for daily benefits.

Blueberries - the ultimate immune-boosting food. Rich in anti-oxidants and vitamin C, these little berries are healthy and delicious!

Beetroot - bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

Brazil nuts - you only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

Immune Boosting Teas - such as my 'Immune' blend which contains echinacea, thyme, sage and chamomile. This tea will help to boost your immune system, fight viral and bacterial infections, soothe sore throats and increase cellular hydration. Enjoyed by both children and adults - manuka honey can be added for taste and immune supportive properties if desired. Available online or from both clinics.

Vitamin D - the studies keep coming!

by Belinda Kirkpatrick

Vitamin D - The Evidence

I think that nearly everyone must be aware of what a big Vitamin D fan I am but I just can't resist sharing the latest research with you! Testing your vitamin D is easy with a simple blood test that I can refer you for from the clinics- this is important for us all - especially women who are pregnant, doing preconception care, undergoing IVF or ART treatment and also babies and the elderly.

Vitamin D is essential for 'switching on' the immune system to fight invading pathogens.

In latest news, severe vitamin D deficiency (which I regularly see in clinic) has been linked to worse outcomes in pneumonia patients.
Low vitamin D levels at birth appears to increase the risk of developing lower respiratory infections and wheezing in infancy and early childhood.
Evidence also shows that vitamin D3 may be up to 800% more effective in preventing the flu than vaccinations!

Maintaining your vitamin D levels can be assisted by consuming foods including:

Sardines
Organic egg yolk
Organic butter
Moderate amounts of full-fat dairy products

Those most at risk of vitamin D deficiency include:

Breastfed infants
Pregnant women
Older adults
People with dark or olive skin
People with limited sun exposure
People who are obese
People with fat malabsorption

Blueberries for Health Blood Pressure

by Belinda Kirkpatrick

Blueberries for Healthy Blood Pressure

Eating blueberries has been shown to protect against high blood pressure (hypertension) according the first big study to investigate this. Published this year in the American Journal of Clinical Nutrition, the 14 year study involved over 170,000 men and women and looked at the relationship between hypertension and the different compounds in berries.

The compounds in blueberries and strawberries appear to offer the greatest protection against hypertension with those consuming the highest amounts being less likely to be diagnosed with high blood pressure. The effect was even stronger for those under 60 years and stronger for blueberry rather than strawberry consumption.

Even compared to people who ate no blueberries at all, those who eat at least one serving a week are still 10% less likely to become hypertensive.

Include blueberries in your daily diet to optimise your health and wellness! In winter, frozen blueberries are often used but must be organic (look at health food stores and specialty grocers) to avoid the high pesticide and herbicide levels that are found in the imported frozen berries found in supermarkets.

Recipe - Ginger and Tamari Fish Parcels

Ginger and Tamari Fish Parcels

These fish parcels are an easy and delicious way to quickly prepare fish at home. The baking method is super healthy and avoids the residue fishy smell that can sometimes turn people away from cooking fish. This recipe is loved by my children and is also easy and impressive to serve for guests. This recipe serves 2 but can be easily modified to serve more.

2 x 150g firm white fish fillets (I like snapper)

1 teaspoon grated ginger

1 sliced garlic clove

1 tablespoon tamari (wheat free soy sauce)

half a tablespoon fish sauce

half a tablespoon lime juice

1 teaspoon brown sugar

Preheat oven to 200 degrees Celcius. Place each piece of fish on a sheet of baking paper. Combine all other ingredients and pour over the fish fillets. Fold the sides of the paper over to make a tightly sealed 'parcel'. Bake in the oven for 10-15 minutes or until fish is cooked through.

Serve with a colorful variety of steamed vegetables.

Darling Street Health Centre
1/449 Darling Street
BALMAIN 2041
9555 8806

Red Tent Health Centre
61 Queen Street
WOOLLAHRA 2025
0400 551 622

Join our mailing list