8 simple steps to overcoming food addiction for life!

I have come to understand that food addiction is real…

There are many who suffer from food addiction throughout their lives, going from diet to diet, gradually sinking into lowered self-esteem and increased feelings of worthlessness and failure.

If you find yourself obsessed with food choice, constantly worrying about what to eat but mainly what you shouldn't eat, feeling trapped in your head, full of mindless ego chatter about how weak you are to give up, and that you are a failure for eating that chocolate/crisps etc. There is a way out but you have to embrace a few things first. If you are ready for happiness and change you have to commit to simple but consistent steps - each of these is non-negotiable.

1. Declaration: I am a food addict, as with any other addiction it will never fully leave you - you will always be an addict. When you accept this fact, it is much easier to move forward.
2. Reach out: Share your feelings and ego thoughts with someone who will be nonjudgemental. If this is not possible, write it down. Pour it all out onto paper. This will help more than you know. When we understand - really get it - that these ego/chimp thoughts are not real, this is a revelation. Although, do not expect this to happen overnight. You have a journey to take and it takes consistent practice.
3. Listen: This is something I practise every day and when I say listen, I mean finding quiet time every day to listen to your inner self. It has taken me a long while to understand what this is and also why it has been so challenging. Generally, we are not introduced to meditation or any sort of quiet time as children in our present society - although this is thankfully changing. My house as I grew up was always loud with music or tv, my parents left the television on all night to have a constant comforting source of noise. I struggled with quiet because I didn't know how to be with myself, alone with my thoughts was scary. However, with consistent practice, I have found the most amazing peace. As a mum and teacher these are short moments, none the less even more precious and I am beginning to hear… 
4. Replace: It takes time to change the chatter that has existed for so long. It will not happen overnight, but with consistent practice, it will change your life. I don't even know exactly when my negative voice left. My realisation came when I was faced with a new situation a few weeks ago where I had to reach out of my comfort zone,  and here it was my old ego - nasty! It actually shocked me. It is funny really because with a heightened awareness I told it off quite sternly and quickly engaged positive mantras and took myself off to do some mindfulness. It seems that my ego is here to stay, I just have to make sure my practice stays consistent. Write down some positive and loving statements about you and say them over and over again daily, preferably in a mirror to start. You are love, fear is just an illusion. You deserve to feel amazing and loved in every moment and you are.
5. Be active: Find an activity you enjoy and make it a regular habit. Start very simple, for example, take a walk every day for 10-20 minutes and or follow a  beginners yoga routine from youtube * This is a real game changer and for me is a mental health strategy I will always be grateful for. If you do not have a consistent activity practice, this will change your life forever. Having never been a runner or sporty for that matter, my love of running outside was a surprise but the feeling of being close to the river and in nature is wonderful and an absolute tonic. If you would like to know more about how to introduce and keep habits check this link: http://passionatenutrition.co.uk/how-to-create-healthy-habits-and-break-the-unhealthy/
6. Choose to be happy now: Happiness is a choice - I have read many books and watched TED talks that discuss happiness, one of my favourites is Shawn Anchor ‘the happiness advantage’. However, I think that each of us needs to really savour the statement and let it sink in. It was a revelation to me that you could choose happiness and I remind myself of it daily. So, don't wait to be a certain weight or shape to be happy, choose happiness now, it is in your power.
7. Be grateful: A gratitude practice can lift you out of any negativity if you have children introduce them to gratitude or thank you’s as my girls call them as early as you can. You can buy children’s gratitude journals. Starting off the day writing as many things that you are grateful for is a psychological technique that works to get the positivity flowing by focusing your brain on the good things. It doesn't matter if you repeat yourself. State what makes you feel happy, what you enjoy seeing, who and what you are thankful for. Being grateful allows you to give to others and feel pleasure for their happiness, enjoy these feelings and write them in your gratitude practice.
8. Remove trigger foods: ‘If it is in your house it is in your mouth’ Foods that call you and beg you to overeat/compulsively eat  them - however healthy they are - need to be removed from your cupboards/fridge, at the very least for 21 days. Sometimes these are the foods that cause you intolerance issues and you can feel completely different after a few weeks without them. I do not like restriction usually, however food addiction is not the same as an uncomplicated occasional food craving, as you know if you have read this far. 

These 8 steps do not take a lot of time each day, but if you commit to doing them you will have overcome more than you know in one year. Consistency is the key! You already have the knowledge to live a healthy lifestyle, it is your mind that will help you be the real you. 

Lots of love and health,

Kelly x

* helpful links

https://www.youtube.com/user/yogawithadriene

http://passionatenutrition.co.uk/how-to-create-healthy-habits-and-break-the-unhealthy/

http://rebeccacampbell.me

https://positivepsychologyprogram.com/mindfulness-ted-talks/

https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en#t-6853

Childhood obesity strategy meanderings plus tips for family life!

The childhood obesity strategy may or may not be interesting to you, but if you have emotional eating patterns and or children you may want to read to the end…

I have spent quite a few hours this past week reading childhood obesity strategy papers, statistics and views from the World health organisation (WHO), Cancer research UK, James Cracknell OBE, Public health England and Health committee including watching parliamentary broadcasts - yawn I know (all links below). 

It is phenomenal how many hours of research, writing and studying has been invested in all of these extremely articulate documents, in addition to the talent, knowledge and money poured into producing them all! This, along with the Jamie Oliver backed campaign for a sugar tax. There has been much media attention on the sugar tax, and  though this has not been passed by the government as yet, the NHS have decided to add a levy to the sugary drinks and snacks sold within their  hospitals which will be spent on NHS workers - in my opinion, this is a positive step. The critics of the tax, cite it as being unfair to low income earners, whilst making no difference to our obesity problem. However, in my opinion, this is a narrow and calculated view, encouraging a negative response from the public. Let us not fall into the trap of thinking this would be the only approach, it is well known that more than one bullet is required to slay a dragon (quite pleased with myself, just thought that one up - haha!). Anyway, as part of a whole population approach, with multiple other strategies, this could be an effective move. There is no evidence that it would reduce obesity statistics alone, however, we can suggest that adding a sugar tax does impact on people buying and consuming less sugary drinks (http://www.bmj.com/content/352/bmj.h6704). 

            Let me give the facts as they currently stand

Most of the world's population live in countries where overweight and obesity kills more people than underweight

Globally 42 million children under the age of 5 were overweight or obese in 2013

In the UK 1 in 5 children in year 6 is obese 

Obesity is preventable

With all of this in mind, remember that we are more knowledgeable about healthy eating than ever before. Therefore, it is not knowledge we lack but maybe an understanding of how our preferences have developed, how to listen to our bodies or even how to wake up to our own needs…

Health committee and cancer UK childhood obesity strategy proposals:

• extending traffic light labelling,
• Strong controls on price promotions of unhealthy food and drink
• A sugary drinks tax on full-sugar soft drinks, in order to help change behaviour, with all proceeds targeted to help those children at greatest risk of obesity
• Labelling of single portions of products with added sugar to show sugar content in teaspoons
• Improved education and information about diet
• Universal school food standards
• Greater powers for local authorities to tackle the environment leading to obesity
• Early intervention to offer help to families of children affected by obesity and further research into the most effective interventions. increased funding for cycling and walking,
• a government framework for businesses to reduce fat, calorie and sugar content in foods,
• marketing restrictions on unhealthy food along with a  review of online marketing of unhealthy food and drinks to children,

Whilst I read all of these statistics, proposals and  made notes for a presentation on childhood obesity, I could not help keep going back to a quote from one of the most beautiful books I have ever read (it is amazing in audio as the authors read it), “The Art of possibilities’ by R and B Zander:

“Shine attention on obstacles and problems and they multiply lavishly.”

Now let me give my childhood obesity strategy views

Stop measuring our children

I know this is a controversial one and in our measurement-obsessed society a hard one to argue! However, the focus could change from the problem, and the huge costs involved in the National child measurement programme could be spent on free physical activities in all areas - supporting our children's physical and mental health. The robust figures taken from these measurements inform us of the scale of the obesity problem and any fluctuations year on year. Also, the hope was that informing parents and providing some support (depending on the area you live) that their child was weighing too much according to the national average, would invoke change. This programme began in 2006 and at the risk of my opinion being wrong, I can not see that the latter aim has been realised. 

Stop marketing to children

As in many European countries, lets disallow junk food advertising until after 9 pm at night. Also, prohibiting junk food advertising within the vicinity of parks and schools. Our children are so vulnerable to sophisticated advertising methods. We can help this situation in the home too by reducing TV time. 

Introduce food industry legislation on cheap special offers and super sizing!

“The junk food industry is not going to do this voluntarily because they worry about the other manufacturer down the road. The industry says it needs regulation.’’ Dr S Wollaston 

True, the food giants are asking for legislation. We can not expect them to voluntarily take action. 

Invest in multiple interventions for pre/post natal and early years nutrition

Children enter school with already established taste preferences, therefore, early years interventions are essential to ensure children are able to make a healthy start e.g. portion sizes, weaning practises, breastfeeding etc. 

What can you do in your home?

Using sweet foods as a reward results in children associating sweets with positive feelings, leading to a comfort food crutch for life. It is so ingrained in society that we even make the link to a loving name for someone e.g. sweetie, honey, muffin e.t.c. 

After all, we were brought up associating cake with birthdays, Christmas with sweet treats, Easter with chocolate eggs, and now we have Halloween and valentines… Every celebration is connected strongly with these foods. Interestingly, though, when we fall in love, in general, our appetite decreases. Imagine if we could find a way to be ‘in love with life’  all of the time and teach our children the same.

• Be active, get outside and enjoy life together 

• Avoid using sweet/junk food as a reward, or use vegetables as a reward.
• Do not promise a dessert if you eat all of your dinners - this again promotes the value of the sugary treat - use the promise of a piece of fruit.
• Buy a small gift or do something special in place of buying an egg for Easter. In our family, we buy the children a book or a t-shirt. 
• Experiment with healthy baking and if you are not sure where to start, just reduce the sugar in the recipe by half (you will be shocked by the lack of difference it makes).

As always, your feedback and questions are welcomed,

Lots of love and health,

Kelly x

Links and references

• http://www.noo.org.uk/NCMP
• McKinsey Global Institute, November 2014 Overcoming obesity: An initial economic analysis 
• http://www.noo.org.uk/NOO_about_obesity/obesity_and_health/health_risk_child
• Britain Imbalanced Why now is the time to tackle obesity in Britain report by James Cracknell 2016
• Tipping the scales: Why preventing obesity makes economic sense by cancer research UK http://nhfshare.heartforum.org.uk/RMAssets/Modelling/Tipping%20The%20Scales%20-%20CRUK%20Full%20Report.pdf
• Public health England: https://www.gov.uk/government/publications/sugar-reduction-from-evidence-into-action
• Health committee: Childhood obesity- Brave and Bold http://www.parliamentlive.tv/Event/Index/8fc73b48-99c0-4ad0-90dc-fd67721aa8ba  and  http://www.publications.parliament.uk/pa/cm201516/cmselect/cmhealth/465/465.pdf
• Public health England - sugar reduction https://www.gov.uk/government/publications/sugar-reduction-from-evidence-into-action
• Preventing Childhood obesity, June 2005, British Medical Assoc, Board of Science www. worldobesity.org/site_media/ uploads/Preventing_childhood_ obesity_2005.pdf
• National Obesity Observatory, Obesity and Mental Health, March, Page 8 2011www.noo. org.uk/uploads/doc/vid_10266_ Obesity%20and%20mental%20 health_FINAL_070311_MG.pdf
• http://www.worldobesity.org/site_media/uploads/Preventing_childhood_obesity_2005.pdf

3 ways to overcome food shame

Are you struggling with feelings of shame when encountering food choice? What if these are merely blocks or bumps in the road of your journey? When you view these as moveable and erasable you become empowered. 

Who you are, what you have been through, the programmes or memories currently existing within you are the dependant factors on the length of the clearing process. You can not rush your journey, but you can help yourself.

In this post, I am really tapping into the route of self-sabotage. My personal journey has been abundant with experimentation and self-discovery, with ups and a multitude of downs. Are you caught in a pattern? Do you begin a healthy lifestyle regime often, and although you feel amazing and enjoy this way of living, much to your own dismay and frustration you sabotage and find healthy habits unattainable? 

I can honestly say I have a love and appreciation of food and, more importantly, myself, that I have developed over accumulative years. However, there can be times when past memories, feelings and programmes of the ego creep up to try and sabotage. This is true for so many of us and when we can recognise that these thoughts are just thoughts, that years of shame have to be worked on before we can avoid them altogether (and as I state this I am not entirely sure yet that they will fully leave - I will keep you informed). After reading numerous articles and books on this topic, my conclusion is that each person is completely different and the only way to truly be at peace and enjoy food is to be at peace and love yourself. 

These three strategies have worked for me and my hope is that you can utilise them to commit to consistency in changing your life for good. You are a unique human being and you are love.

1. Make a decision to change and leave the faddy dieting behind you.

I remember in my twenties having a light bulb moment. As I thought about the years of yo-yo and pain my mum and other women I looked up to had spent on trying to be slim. I didn't want this to be my future, as food had already controlled most of my young life. I determined that I would find a way to self-acceptance and love. As I did this I focused on forming new habits and keeping my mind on how I wanted to feel, appreciating weight loss milestones, feeling good and, of course, the benefit of fitting into lovely new clothes. Once you have made the decision to leave the negative body image behind, there is no going back - falling off the wagon are moments along the way, pick yourself up and start again.

2. The journey to self-acceptance, clearing memories and excavating the real you

Liking yourself as you are, flaws and all is the way to self-acceptance. You are good enough, contrary to past memories and programming. Work to replace the voices and thoughts that threaten to get in the way of acceptance. Be consistent in repeating positive phrases about yourself, this will crowd out the negative beliefs and the subconscious will pick up on the new stories you are telling yourself. Explore mindfulness, meditation and self-care techniques to support your journey. Guided meditations have helped me quiet my sometimes chaotic mind in addition to helping me listen to my own intuition.

3. Remove thoughts of restrictive eating - there is no off limits!

There are no off-limit foods, although I certainly choose to not consume a number of different fare. It is completely my choice what I eat and don't eat, this may seem a little silly, as you may be grappling with avoidance of doughnuts or such like. None the less, when you are reaching for feeling good and you choose to add in foods that make your body feel fabulous, and choose to say I don't eat for example doughnuts, because they do not make me feel how I deserve to feel or they contain too many anti-nutrients and I want to fill my body with good nutrition etc. It helps to enjoy introducing new healthy recipes and ingredients to make your meals more exciting. Importantly, changing your language is a simple and easy psychological win. It is amazing how your mind shift happens when you say ‘I don't eat that’ as oppose to ‘I can't eat that.’

If you have any questions or if I can help in any way please get in touch.

Lots of love

Kelly x

kelly@passionatenutrition.co.uk

Further help, articles and books

• From a previous blog post

“I love the researcher Brene Brown’s view on preparing our children for life. She explains that shame is something that grows from trying to meet some sort of ideal perfectionism. Therefore, her advice is to tell our children that they are imperfect and born to overcome struggle, but also worthy of unconditional love.”

• My self-sabotage article from 2014 - Are you worthy? 

http://www.joiedevivrefood.blogspot.co.uk/search?updated-min=2014-01-01T00:00:00-08:00&updated-max=2015-01-01T00:00:00-08:00&max-results=10

• sarahseed.com 

 Do you want clarity on what's holding you back and understand exactly who you are, what you want and how to get it?

• The slight edge

Jeff Olsen

• The power of habit

Charles Duhigg

• Inner child meditation

https://www.youtube.com/watch?v=-ZfUvdH6Kj4

• Living carefree guided meditation

https://www.youtube.com/watch?v=XSNpGyG2jSw

Why Xmas lunch will be much more exciting in our house this year…

Hooray! For the very first time, I will not be alone in my plant based status on Christmas day. This summer my 14-year-old daughter returned from a Spanish family exchange and declared that she would no longer eat meat. Read on to find out what this means in my opinion…

It is not often I talk about not eating meat and this is mainly because I believe that listening to your body and making your own decisions is the best way to a healthy life and that each one of us is unique and different, furthermore, I am a teacher and have to be very careful how I approach this topic with young people. I didn't really make a conscious decision to stop eating meat, I just couldn't face it one day at the age of 17 and that was that. In these impressionable years I was vaguely aware of an ethical reason to not eat meat and it just felt right not to, but my convictions were not strong enough to lecture anyone and I feel very glad that I haven’t.  

However, since studying nutrition, I understand that eating meat every day is not good for us and multiple reasons for this exist. Firstly, farmers have a living to make and part of developing strong stock, avoiding animals dying off or becoming disease ridden, involves the common practice of using antibiotics and hormones.  Secondly, we eat far too much protein as a nation, I may go as far as to say there is a slight obsession. It is true that those doing a high amount of strength training do have increased protein requirements, however on average men should eat roughly 55g and ladies 45g of protein daily. Yet, according to the National Diet and Nutrition Survey we eat 45-55% more than we need each day. 

There is a myriad of studies to show the huge problems with fad diets that recommend eating meat and cutting out most fruits and vegetables etc. with correlations to certain types of cancer from over consuming processed meat. In addition, most types of meat are quite high in saturated fat and although we need fat, over doing this type of fat is certainly not going to help your chances of vitality and longevity. Therefore, in a nutshell, eating a low amount of organic meat is my recommendation. 

I have not made eating meat a big deal in our household and have avoiding lecturing preferring to answer my children's  questions honestly. I feel that making food habits a way of life is much more important than making a focus that can spiral into a control issue. I have been happy for them to consume meat as I feel that if a young person eliminates meat they must have an understanding of the importance of nutrition and eat a variety of foods. The same goes for adults, how many unhealthy vegetarians do you know? There are plenty out there. It is for that reason I prefer to state that my diet is mainly plant based this helps avoid any labels, and every once in a while I will consume ethically sourced fish. Although I have not eaten meat for 23 years and can not imagine I ever will again. I would never rule out any change as my diet has evolved so much over the years and I continue to learn to listen to my body.

I always find it funny when people see being mainly plant based as restrictive, this is because I probably eat many more foods than most people I know. I absolutely love how and what I eat and its never boring. Anyway, I seem to have found myself going off on a tangent when my intention was to talk about Xmas lunch - typical me!

My love of veggies means that I am always happy to just have a plate of beautifully cooked, roasted and flavoured veggies, however, this year as there is two of us I have decided more effort is needed. Oh, and just in case you are wondering, there is a small piece of beef for the meat-eaters of our household. 

After experimenting and seriously finding nut roast rather boring in the past, I am very excited to have adapted a recipe which even my husband loves! I will be cooking this again and not just for Xmas and the gravy is to die for! The recipes below were inspired by the beautiful blogger Naturally Sassy with my own alternative nutritional twists and additions. If I can add more nutrients you know I will! For the nut roast, I used a small loaf tin and a small square baking tin. I will freeze the baking tin contents for Xmas day (taking out to defrost on Xmas eve and baking in the oven on the day for  approximately 15 minutes until heated through). All of these recipes are gluten-free and vegan options are stated. I will also be adding my usual roasties with rosemary! Merry Xmas x

Nut roast ingredients

to serve 6

half an orange/red peppers - chopped

half a green pepper - chopped 

2 garlic cloves - diced

1 large leek - chopped

1 medium red onion - diced

200g green lentils (boil until softened according to pack instructions - I used puy lentils)

100g ground oats (blend oats until flour like consistency)

200g cashew nuts (place on a baking tray and roast for 5-10 minutes until golden brown)

2 eggs or for a vegan version 2 tbsp chia seeds and 100ml water 

pinch of sea salt or pink Himalayan salt

a little black pepper to season

a tsp of paprika

1 tbsp cider vinegar

2 tbsp nutritional yeast

1-inch piece of smoked and dried chipotle chilli 

2 tbsp tomato purée

a handful of fresh coriander chopped 

3 mushrooms chopped 

Method

In a large pan fry off the peppers, onions, leek and garlic in a little olive oil until sizzling and you can smell the garlic. 

Add all the rest of the ingredients to the pan - adding the eggs as the very last ingredient. Then add the mixture to the loaf tin or baking tin (already lined with greaseproof paper). Place foil on the top of the tin/s and bake at a preheated oven 200 degrees celsius for 30 minutes and then take the foil off the top and bake for a further 30 minutes. 

Mushroom gravy 

serves 2-4

3-4 mushrooms

2 or 3 shallots

2 tbsp butter/coconut oil

1 tbsp cornflour

1 tbsp of tamari

1 tsp of miso (I use clear spring organic) mixed with 300 ml of boiling water for stock

You will need two pans. One is used to fry off the mushrooms and shallots in 1 tbsp of butter/coconut oil. 

The other is used for the base of the sauce. Firstly melt the butter then add cornflour (best if mixed with a little water first), followed by the miso stock and tamari, bring to the boil then lower the heat and add the mushrooms and shallots. Let this cool and blend before adding back to the pan to heat just before serving.

PassionAtely roasted Xmas veggies

serves 4 - 5

1 cauliflower head broken into florets

4 small cloves of garlic diced

4 parsnips chopped

3 or 4 handfuls of Brussels sprouts

pink Himalayan/sea salt to season

a drizzle of sesame seed oil or cold pressed oil of choice

• place all ingredients in a  baking tray and roast in a preheated oven at 220 degrees celsius for 10-15 minutes until nicely browned.

Vegan mash

serves 4

One large sweet potato peeled and chopped

2 tbsp of coconut cream (I use blue dragon) or vegan butter

season if required 

• Place in a pan and cover well with water - bring to the boil and cook until softened (approximately 10 minutes) drain the water and then add the coconut cream or butter, mashing just before serving.

Enjoy!

Lots of love and health for 2016,

Kelly x

kelly@passionatenutrition.co.uk

Facebook: passion8nutrition

further information on the topics discussed:

http://www.bbc.co.uk/guides/z8899j6

http://www.soilassociation.org/antibiotics

http://www.soilassociation.org/whatisorganic/organicanimals

http://www.naturallysassy.co.uk/recipes/the-ultimate-veggie-christmas-meal

Book:

The china study by T Colin Campbell

Is a calorie simply a measurement of energy?

A calorie is a measurement of energy, therefore it makes sense that we need to balance energy in, which is food and drink with energy out which is activity/exercise. This is a fact, however, it has become a dangerous rule. The reason being this is simple and most people understand it. The complication comes because different types of foods are processed in the body in very different ways.

So why is the energy balance rule a dangerous tool?

Let's say you had a choice of eating a packet of sweets totalling 300 calories or the alternative of a wholemeal wrap with hummus and salad also containing 300 calories.

Sweet effects on your body…
A sugary snack or drink causes a spike in your blood sugar. The high insulin level leads to a surge of hormones, increasing inflammation, fat storage (tummy) and high blood pressure. All these effects also cause you to lose the ability to feel full, appetite to increase and quite soon leaving you wanting more sugar.

Then you have the effects of fructose, as it goes straight to the liver to be metabolised (as does alcohol). It is then converted to fat (hence the fat around the middle and the rise in fatty liver disease). Add to this, that most of these products contain no fibre or nutrients to help the body. This is why many experts call them anti-nutrients,

The problem is that if you consume a high amount of anti-nutrients, eating a beautiful piece of fruit will not appeal it will seem bland and boring. The unnatural sweetness has further effects on the taste buds - although you can certainly reverse these by making changes.

The healthy effects…

Here you have a range of different nutrients, vitamins and minerals that will benefit your body, prevent illness, contribute to healthy skin, antioxidation (anti ageing). Also the more fibre a food contains, the fewer calories used or those that are, are slowly absorbed. Very little insulin spike would take place and a full tummy feeling is triggered from brain signals.

Consuming vegetables reduce inflammation in the body and will support the liver and other organs in the body.

Hopefully, I have explained simply why a calorie from one food is not the same as another as far as our bodies are concerned. If you have any questions, or I can help in any way please get in touch.

lots of love and health,

Kelly

Joie de vivre: 10 ways to gracefully ward off a cold

Joie de vivre: 10 ways to gracefully ward off a cold: 10 ways to gracefully ward off a cold If you haven't felt a cold coming on you can guarantee you know at least a handful of people ...

10 ways to gracefully ward off a cold

10 ways to gracefully ward off a cold

If you haven't felt a cold coming on you can guarantee you know at least a handful of people who are coughing and spluttering and or suffering with sore throats, fevers and any other number of cold or flu symptoms!

Tis is the season for the relentless virus… 

If you have been fortunate enough to be unaffected. It may be that you will begin to notice the descriptive and visual catch it, bin it, kill it campaigns along with potentially unnerving advertisements for the flu jab. Read on so you are equipped to steer clear!

I see a cold as a warning, it is always an opportunity to listen to your body. A strong immune system can fight and prevent a cold from becoming anything more serious or long term. If you are finding a cold hard to shift, this can be a huge sign to stop and listen. Your immunity needs help, or in most cases you need to rest!

I try to avoid being alarmist, but many people view reoccurring colds or infections as something that is not too serious. The reality is your immunity is letting you know it is weak, leaving you open to more serious cell damage which could lead to many types of cancer.

So what can you do?

The very best way forward is to make your body strong and provide your immune system with the ability to repel infection. This can be achieved by following a healthy diet, which is low in sugar and processed foods and high in fibre which will feed your good bacteria enabling a strong gut health. However, we know that stress depletes many helpful nutrients, therefore rest and self care are crucial to improving health. Believe me I know in our present time this is sometimes easier said than done, even more reason to recognise the signals our bodies are giving us. 

It is very rare I suffer with a cold and they definitely don't stick around for long. I will share with you 10 ways to prevent or brush off colds and flu with a few myth busters that may surprise you. Most of these treatments are safe for everyone, however if you are pregnant, breastfeeding or under medications, I advise that you check with your doctor before trying any of these. 

1. Vitamin D Being deficient in vitamin D increases our risk of flu. Therefore as it is more difficult to get the doses of vitamin D we need in the winter months, taking cod liver oil or another Vitamin D supplement at this time can have a protective affect. 

2. Elderberry juice can inhibit the growth of the flu virus.

3. Anthocyanin, the flavonoids found in cherries, black rice, all berries, aubergine skin will help strengthen your immunity.

4. Echinacea has been suggested to quickly fight off a cold. This herb works with your white blood cells to combat unwanted viral infections. I have used this in the past and it has been extremely effective, however it is not to be taken all year round.

5. Zinc - At the first sign of a cold taking a zinc supplement or eating foods high in zinc can significantly support a quick recovery. These include: garlic, oysters, sesame seeds, pumpkin seed, pine nuts, cashews, sunflower seeds, edamame, chickpeas, beef, kidney/black beans, shitaki mushrooms, tahini, kale

6. Vitamin C is definitely protective for our immunity when consumed as food, however there is no evidence to show vitamin C supplementation improves/prevents or even shortens cold or flu symptoms. Therefore eat foods high in vitamin C, whilst avoiding vitamin C supplements. These include: citrus fruits, kiwi, strawberries, kale, Spinach (or other greens), peppers, sprouts etc.

7. Avoid cough syrups! Not only do they usually contain high amounts of sugar, but they prevent coughing (have I gone mad you say?) You actually do need to cough to clear the mucus, and all of that lovely stuff!

8. Avoid chicken soup! Choose a vegetable soup, with lots of garlic and veggies which include zinc and vitamin C. Animal protein is harder to digest and when you are ill you must try to rest your body as much as possible. 

9. Avoid anti nutrients, as these just reduce the effect or even the amount of beneficial nutrients working in your body, suppressing your immune system. These include high sugar or highly processed foods, white flour and white bread.

10. Include more of these foods daily to boost your immunity against all illness and disease: 

peas, tomatoes, greens, chlorella, black beans, quinoa and wild rice.

Lots of love and health,

Kelly x