The cooler months are on their way and summer seems to be well and truly behind us. It is at this time of year that many of us, especially those with toddlers, start to think about our immune systems and how to best support them. Due to the disappointing summer this year, I am finding that the vitamin D levels of many people are much lower than this time last year so may be worth checking this out via a blood test that I am able to refer you for.

Always on the lookout for delicious recipes to cook for myself and my daughters, I have been cooking up a storm from Lee Holmes' amazing cookbook, 'Supercharged Food'. Lee's book provides a fantastic variety of gluten free, dairy free, sugar free, yeast free healthy  and DELICIOUS recipes that are easy to cook and up to date with using superfoods, cooking with coconut oil and maximising your diet for optimum nutrition. Check out her website for more recipes and ideas. Lee has kindly allowed me to provide you with some of her delicious recipes. Thank you Lee!

In addition to working at the Balmain and Paddington clinics this year, I have almost completed the first semester of my Masters in Reproductive Medicine at UNSW. I am really enjoying studying again and am looking forward to an increased depth of knowledge and experience to best support women in their journey toward better reproductive health and optimum fertility.

Warmly,

Belinda x

 

It is during this time that I see many adults and children for 'immune boosting' appointments. These are usually people who have suffered from poor immunity in the past and often find themselves feeling rundown, catching frequent colds and flu or wanting to protect themselves or their children from frequent exposure to the illnesses of those around them.

Herbal medicines and nutritional supplements can be a great way to support your health and immunity. These medicines can be used as preventative measures and / or in acute situations. Remember that for existing clients, I offer 15 minute acute phone consultations every day of week to provide you with early intervention strategies to avoid ongoing illness. These appointments can be made by calling 0400 551 622 or emailing me.

Please do not forget that fever is not a symptom of disease but an intelligent technique used by the body to fight invading viruses and bacteria. Due to the fact that viruses etc can only survive at a certain temperature (body temperature), the body raises its core temperature to kill of the invading pathogen. Very smart! Most of the time, our bodies control this temperature rise well. Occasionally in very small babies, their body is unable to control the rise and we need to step in and help reduce the high temperature. In most cases, you or your child will feel sleepy and lethargic but would be fine to have a quiet day in bed, reading or relaxing on the lounge.

Using Panadol or other medicines and methods to reduce body temperature will not 'kill off' the virus or bacteria but allow it to flourish in the body and often increase the duration of disease. Use these medicines sparingly for pain or uncontrolled high temperature.

Super immune boosting foods to include in your daily diet include:

• Garlic
• Onion
• Leek
• Shittake mushrooms (see below)
• Parsley
• Fresh beetroot
• Tumeric

Broccoli is an amazing vegetable which contains detoxifying,  anti-inflammatory, antioxidant and anti-cancer properties. Broccoli is very high in vitamin C, vitamin K, folate, vitamin A and many other nutrients and minerals. It is a great vegetable to include in your daily diet as a 'functional food'.

When I first made this soup for my little girls, I decided (on the advice of my lovely neighbour who had cooked the exact same recipe the day before!) to call it vegetable soup instead of broccoli soup to reduce any negative ideas they may have before they tasted it. It worked perfectly and they both loved the soup. I added huge handfuls of both parsley and mint and really enjoyed the fresh taste of these herbs. This recipe serves 4.

* 2 tablespoons coconut oil
* 1 onion, chopped
* 2 cloves garlic, coarsely chopped
* 2 celery stalks, chopped
* 2 heads broccoli (stems included), roughly chopped
* 500ml additive -free vegetable stock
* 1 handful mint leaves, coarsely chopped
* 1 handful parsley, coarsely chopped
* 3 tablespoons good quality coconut milk, optional (or see Lee's book for how to make your own!)

* slivered almonds, to serve 

1. Heat the coconut oil in a large heavy-based saucepan and saute the onions and garlic over medium-low heat until the onion becomes translucent, about 5-6 minutes 

 

2. Throw in the celery and cook for a minute or two, then add broccoli and pour stock in. Bring to the boil, then reduce the heat to a simmer. Add the mint and parsley, season with sea salt and simmer for 15 minutes.

3. Transfer the soup to a blender. Add coconut milk, if using, then blend until smooth. If necessary, pour the soup back into pan and gently reheat.

4. Ladle into bowls, scatter each with a few slivered almonds and serve hot. 

Shittake mushrooms are one of my favourite superfoods (do I always say that?) I have included them this month as they have amazing immune boosting properties and are just so easy to add into your winter soups and stews.

Shittake mushrooms really do have so much to offer:

• Incredible immune supportive properties - they enhance immune function in both directions, giving it a boost when needed and cutting back on activity when required (in hypersensitivity).
• Potential anti-cancer activity. 
• Help protect against cardiovascular disease by preventing immune cells from binding to the blood vessel linings.
• Good, non-animal source of iron. A recent study showed that the iron in both fresh and dried shittake mushrooms had absorption levels as good as many low-dose over-the-counter iron supplements.
• Shittake mushrooms are a highly sustainable food. They can be grown on hardwood logs or in a natural forest environment, known as 'forest farming'. 
• Excellent source of vitamins B2. B5 and B6
• Good source of manganese, phosphors, selenium, copper and zinc.
• Great source of dietary fibre.  
• Help to lower total blood cholesterol.

I recommend using fresh shittake mushrooms in your diet:

• Can be added to miso soup
• Saute with garlic and onions as a side dish
• Add to omelettes
• Use in stir-fries, soups, stocks and stews
• Chop up finely and hide in spaghetti bolognaise, meatballs and other toddler foods. 

Belinda Kirkpatrick is a qualified Naturopath and mother of two, who specialises in fertility management and women's and children's health and is also experienced in all areas of general practice. She welcomes enquiries from all new patients.

  

Belinda provides caring, thorough and professional assessments and offers dietary, lifestyle and wellness advice. Treatment approaches may include herbal medicines, nutritional supplements, dietary and lifestyle changes.