Boost Your Immune System – Caris Walsh Dietitian

BOOST YOUR IMMUNE SYSTEM – Caris Walsh

As the cool of winter makes itself at home in Sydney this week, it’s a timely reminder of the importance of consuming a diet that supports a strong and healthy immune system. But before you spend all of your hard-earned money on supplements, ensure your diet is rich in these immune-boosting nutrients (preferably year-round – one orange on its own isn’t going to prevent a cold!). When it comes to supplements – more isn’t necessarily better. While there is a time and a place for supplementation (such as correcting nutrient deficiencies or inadequate dietary intake) there is increasing evidence that vitamins and minerals are more effective when obtained from whole foods in naturally occurring amounts, rather than mega-doses of isolated nutrients taken as a supplement.

VITAMIN C

Vitamin C is the obvious vitamin that comes to mind when we think about the immune system – and it’s found in an abundance of plant foods. Citrus aside, other rich sources of vitamin C include leafy greens, such as spinach and kale, Brussels sprouts, broccoli, red capsicum, kiwi fruit, tomatoes, chilli and strawberries.

VITAMINS A + E

Vitamin A + E are both fat-soluble vitamins which have powerful antioxidant properties. Vitamin A is abundant in liver, milk, butter, cheese and egg yolks. Green leafy veg and brightly coloured fruits and vegetables such as carrots, sweet potato, pumpkin, squash, rockmelons and apricots contain beta-carotene and other carotenoids – precursor substances that act as antioxidants and are converted to vitamin A in the body. Vitamin E is found in nuts, seeds, avocado, plant oils, whole grains, wheat germ and green leafy veg such as spinach and broccoli. Tip: Aim to eat at least 1 dark green leafy veg and 1 brightly coloured fruit or veg each day.

VITAMIN D

Cooler weather often translates into less time spent outdoors, heightening the risk of developing vitamin D deficiency. Vitamin D plays a key role in T-cell mediated immunity, and while vitamin D can be found in some foods, most of our vitamin D production is stimulated by the exposure of bare skin to direct sunlight. Small amounts of vitamin D can be found in oily fish such as salmon, mackerel, tuna and sardines (also high in omega-3 fatty acids), egg yolks, mushrooms, margarine and some fortified milks, juices and cereals. Tip: Go for a brisk walk during your lunch break each day. If you feel you’re at risk of vitamin D deficiency, have your levels tested and your GP will advise you if supplementation is required.

 

Read more excellent content and ideas at:  http://cariswalsh.com/blog/immune-system-boosters/1/6/2017

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.

Mini Roast Vegetable Frittatas – Waterloo Nutritionist

Mini Roast Vegetable Frittatas – From your Waterloo and Brighton-Le-Sands Dietitian. 

Serves: 6 

Time: 45 mins

Mini frittatas are not only delicious and extremely simple to make, but they also make the perfect satiating afternoon snack, containing protein, healthy fats and lots of high-fibre veg. The beauty of this recipe is that you can add or substitute any vegetables that you like – think capsicum, zucchini, leek, mushrooms, tomatoes or broccoli – making it a great way to use up any old vegetables sitting in the fridge at the end of the week. You could also add different herbs, such as sage or thyme, or even add a teaspoon of polenta to each muffin section before adding in the egg mixture. 

Ingredients:

• ½ medium butternut pumpkin (or sweet potato)

• ½ Spanish red onion

• ½ fennel bulb

• ½ cup cauliflower florets (or broccoli)

• 1 garlic clove, finely chopped (optional)

• 1 cup chopped English spinach 

• ~6 free-range eggs

• ½ cup low fat milk

• 3 tbsp. crumbled goats cheese or feta

• 1-2 tbsp. extra virgin olive oil

• Thyme

• Pinch of salt and pepper to season

Method:

1. Preheat oven to 175°C and thoroughly wash the vegetables. Roughly chop the cauliflower and onion, dice the pumpkin into ~1cm cubes, and slice the fennel longwise into thin strips. 

2. Place the veggies on a baking tray and with the garlic, thyme, salt and pepper, and drizzle with 1-2 tbsp. extra virgin olive oil, tossing the vegetables to ensure they’re well covered. Roast the vegetables in the oven for 15-20 minutes or until the vegetables are tender and slightly golden brown.

3. Remove the vegetables from the oven and distribute evenly into a muffin tray lined with baking paper, as well as the spinach and goats cheese/feta. If you have any vegetables left over, simply use them later on in a salad! 

4. Lightly whisk the eggs and milk together and pour the mixture into each muffin hole until 2/3 full. Note: You may need more or less eggs depending on the size of your muffin tray and how much filling you add.

5. Place the muffin tray into the oven and bake for ~15-20 minutes or until the egg mixture is set and golden. Enjoy! 

Caris Walsh, Dietitian and Nutritionist.

Clever Spines is a passionate health care group looking at improving the function of humanity through a proactive health ethos. In a world built on stress, deconditioning of the human frame and immobility, we are looking to improve the function of the central point of the human body, the spinal column, through chiropractic, massage, pilates and a healthy outlook towards exercise and diet. Our practitioners are passionate, educated and happy to be providing Waterloo, Zetland, Redfern and Brighton Le Sands residents and surrounding suburbs with high standards of allied health care including our dietitian and nutritionist Caris Walsh.