We’re certainly having a wet winter and the cold and flu viruses are doing the rounds.  Optimum nutrition along with stress management, adequate sleep, regular exercise and relaxation can improve your immune system. In our article Is your food really fresh? we discussed that eating with the seasons has long been a great health strategy. Seasonally fresh foods offer the best nutritional value as they are at their freshest and best and also provide you with the nutrients you need for that season. Winter is a perfect time for warming and nourishing vegetable soups. July Fruit

July Vegetables

How can I improve my immune system in winter?

Prevention is always the better alternative to the cure.  Following simple dietary and lifestyle tips can improve your immunity and give you a fighting chance against the common cold or flu.

• Eat a well balanced diet that contains plenty of fresh fruit and vegetables, nuts and seeds, fish, eggs legumes.
• Drink at least 1.5 to 2 litres of filtered water per day.
• Avoid pro-inflammatory and mucous-forming foods such as refined foods and dairy,
• Avoid other foods which a low in nutrients and challenge your immune system such as sugar, wheat products, coffee and alcohol.
• Get plenty of regular exercise and relaxation.
• Get a good night’s sleep, preferably 8 hours a night, and going to bed by 10.30pm.
• Always wash your hands before you eat.
• Cover your mouth/nose if you need to cough or sneeze.

A delicious and effective fresh remedy for winter colds and flus is Old Fashioned Cough, Cold and Flu Relief Tea made from water, fresh lemon juice, fresh ginger and honey. Whether you are coming down with a cold, coughing or right in the middle of a flu this remedy can provide relief.

LEMON POWER

What are the Nutritional Benefits of Lemons?

Lemons provide an excellent source of vitamin C, as well as vitamin B6, folic acid,

potassium, flavonoids and the phytochemical limonene.

What to look for when buying lemons?

Did you know that the heavier the lemon, the thinner the skin and the more juice the lemon has.  When ripe the lemon should be firm and have a fine textured peel with a deep yellow colour.  The deeper coloured lemons are less acidic than the paler yellow and green lemons. General marks on the skin do not effect the quality of the lemon inside.

What’s the best way to store lemons?

Lemons are best stored at room temperature away from direct sunlight.  Freshly picked lemons should last about 2 weeks.  Lemons can be stored in a plastic bag in the refrigerator crisper where they can remain up to 6 weeks. Consider squeezing the juice from the lemons and freezing the lemon juice in ice cubes for up to 3 months.  Lemon zest can be stored in a cool place for two to three months.

Janne Ramsay Naturopath

As well as her passion for healthy nutrition, Mr Vitamins Naturopath, Janne Ramsay is an expert in Iris diagnosis. This has enabled Janne to more accurately pinpoint her clients'  health needs and to target their treatment and recommendations more effectlively.         Learn more about Janne here