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What To Eat (And Drink) When You Come Down With The Flu

Step away from the sugar, for starters. - by Steph Lowe
  • 25 Jul 2019
What To Eat (And Drink) When You Come Down With The Flu
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Did you know that up to 90 per cent of your immune system is located in your gut? What you eat has a powerful impact on your immune health, and supporting your gut is essential all year, but especially in winter. Steph Lowe, The Natural Nutritionist and Author of Low Carb Healthy Fat Nutrition shares her tips for what to do when the dreaded flu hits.

1. Heal your gut.

You may have heard of the saying “you are what you eat”, when in truth it should be “you are what you digest and absorb”. And having a healthy gut is essential to allow your body maximum access to the nutrients you consume. When it comes to gut health, you really can’t beat bone broth. Rich in glutamine, collagen and gelatin, it is essential for facilitating digestion and for cell integrity and healing, especially of the gut wall. If you are vegetarian or vegan, look to a miso-based broth or glutamine in supplemental form.

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* ⬇️ I'M TALKING ABOUT MORE THAN BONE BROTH ⬇️ * Here at The Natural Nutritionist you know we're extremely interested in gut health. Robust gut health means you have the capacity to access the nutrients from the food you eat, can down-regulate inflammation, produce optimal levels of neurotransmitters (including our "feel good" hormone serotonin) and have a strong immune system. * So how do you know if your gut is robust? I hear you ask. With one of my favourite mantras: "test, don't guess". The best way to investigate your current gut health is with a Faecal Microbial Analysis (FMA) from Bioscreen. * Find out everything you need to know about Bioscreen testing here: http://bit.ly/2Ljrs83 (link in bio). * #thenaturalnutritionist #realfood #guthealth #sportsperformance #holisticwellness #health #metabolism #longevity #LCHF #ketosis #keto #metabolicefficiency #fatadapted #fatadaptedathlete #wholefoods #cleaneats #nutrientdense #JERF

2. Rebalance your gut.

Choosing nutrient-dense and diverse foods is essential for the health of your microbiome. At the same time, decreasing triggers that contribute to inflammation or leaky gut is essential. The number one culprit is refined sugar which can cause an increase of opportunistic bacteria in the gut, leading to bacterial infections, inflammation of leaky gut. Greek leaf stevia or monk fruit extract are great alternatives to refined sugar and can be used in any of your favourite recipes.

RELATED: 8 Easy Ways To Improve Your Gut Health

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Breakfast is served 🥣 * My Creamy LSA Porridge is not your standard porridge - packed full of protein and healthy fats, it will keep your blood sugar stable and you satiated for hours! The perfect way to break your overnight fast. * Have you tried it? Let me know what you think below or double tap if you want me to share the recipe! * #thenaturalnutritionist #food #recipes #healthy #healthyeating #healthyrecipes #LCHF #willtrainforcarbs #wholefoods #cleaneats #nutrientdense #JERF

3. Feed your gut.

The trillions of beneficial bacteria that inhabit your gut must be fed to support their growth and development. These probiotics feed on prebiotic foods such as asparagus, artichokes, leeks and green banana flour, and resistant starch found in cooked and cooled white potato, sweet potato and basmati or white rice. Once you have established this you are ready to also add probiotic foods such as small amounts of sauerkraut, kimchi, kefir and kombucha.

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** WE'RE HIRING ** * The Natural Nutritionist is rapidly expanding and we need an amazing Real Food Nutritionist or Naturopath to join our team. Could that be you, or someone you know? Tag away 👇🏼 * For more information, please visit: http://bit.ly/TNN_Careers. Applications close: March 4th, 2019.

4. Eat your greens. 

Green vegetables are fantastic sources of both fibre and vitamin C. Fibre acts as food for our beneficial bacteria, allowing them to thrive and produce short-chain fatty acids such as butyrate. Butyrate has a natural anti-inflammatory effect on the gut, naturally supporting our immune heath. Vitamin C acts as an antioxidant and strengthens our gut barrier function against potential pathogens. Examples include leafy greens and cruciferous vegetables such as broccoli, kale and brussels sprouts - these are our key seasonal foods as they provide the extra immune benefits that we need in winter.

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Writing Low Carb, Healthy Fat Nutrition with @hachetteaus has been a dream of mine since 2011. I will remember the day my proposal was accepted forever and I can honestly say it was through hard work, persistence and staying true to my values that my dream is now becoming reality. I can't wait for you to get your hands on a copy! Pre-order available via the link in my bio ✨ * 📷: @sarahcraven_photographer 🍴: @minbenstead * #lowcarbhealthyfatnutrition #LCHF #JERF #dreambig

5. Add spices.

Two incredible immune-boosting spices are turmeric and garlic. Turmeric is an ancient Ayurvedic spice and curcumin, the key compound in turmeric, has strong strong antibacterial effects. Garlic also offers amazing anti-inflammatory and immune benefits. Garlic is known as nature’s antibiotic and is one of the best natural ways to fight off infections. I personally love to combine them in a beautiful winter soup, such as my Creamy Vegetable Soup.

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So you turn to soup when a Winter cold strikes, but do you know the healing power of herbal medicine? * I'm so excited to share that Naturopath Erin Jolley had joined the team here at The Natural Nutritionist. Erin is a wealth of knowledge and extremely passionate about herbal medicine, and today on the blog Erin shares her first article, "Using Herbal Medicine to Prevent and Treat Winter Infections". * Sound like something you need? Click the link in my bio to learn more, and please welcome Erin to the team! * #thenaturalnutritionist #nutritionist #naturopath #herbalmedicine #winter #immunesupport #food #recipes #healthy #healthyeating #healthyrecipes #LCHF #keto #willtrainforcarbs #wholefoods #cleaneats #nutrientdense #JERF

About Low Carb Healthy Fat Nutrition:

Steph Lowe's new book Low Carb Healthy Fat Nutrition is opposite of a typical "diet + lose weight" mantra. Instead, LCHF is a "real-food-only" lifestyle that Steph has been personally living and transforming the lives of clients for more than 10 years. 

RELATED: These Are The Best Foods For Gut Health

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Steph Lowe
Steph Lowe
Steph Lowe is a Sports Nutritionist, triathlete and cashew butter addict from Melbourne, Victoria. She has an undergraduate degree in Sport and Exercise Science (James Cook University, Townsville) and a post graduate degree in Human Nutrition (Deakin University, Melbourne).

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