Keep Calm and Drink Tea…
“There is now a growing body of evidence to suggest that drinking tea can go a long way towards restoring a healthy balance of gut bacteria and, by doing this, support our immune system and protect against disease” says a report published in ‘Nutrients’ by MDPI.
Researchers analysed results from 24 trials and found that Tea drinkers have higher levels of “friendly bacteria” that protect against health problems and fewer firmicutes which are microbes linked to increased risk of obesity, diabetes and inflammation. Firmicutes play a key role in extracting energy from food, and we are more likely to gain weight if levels are high. Substances called polyphenols (micronutrients packed with anti oxidants) in Tea appear to provide fuel for friendly bacteria, which may help to reduce firmicutes.
One study found drinking two small cups of Green Tea a day for two weeks gave significant long-term improvements in gut bacteria as well as a reduction in inflammation, which is connected with a range of diseases. Another trial found drinking just under three cups daily for 10 days boosted levels of bifidobacterium, a friendly gut bacteria.
So no wonder my Granddad was so healthy all his life, he drank tea by the half pint (but always in a china cup) and never said no to a cuppa!
In these health challenging times I suggest you take greater care of your immune system with…
1) Gut health boosting foods, avoid foods that damage the gut.
2) Moderate exercise every day, which boost’s mood and immunity and reduces stress (aim for 30 mins daily or 270 mins per week including cardiovascular, muscle conditioning, flexibility, co-ordination and balance activities)
3) Take time out to decompress and de-stress, try meditation (you can get apps for your phone or join a class), focused breathing and mindfulness, Yoga, Pilates, taking a fresh air walks, speak with a life coach, NLP, Psychologist, counsellor etc to help deal with stress and issues.
4) Get great sleep, review sleep hygiene, try taking some magnesium and/or inulin before bed – research suggest they promote good quality sleep and prevent ‘restless’ legs and night time cramps.
5) Turn off tech, sit , take some deep breaths and have a quiet cuppa regularly throughout the day.
Thank you for adhering to our increased Anti Coronavirus precautions.
By taking these small and easy measures we can better protect each other and the more vulnerable members of our society from contracting the Coronavirus.
At Classes
- Please use the hand sanitiser provided and kept on the reception desk before, and after you have attended class.
- I recommend you wash your hands regularly throughout the day, remember to sing ‘Happy Birthday’ twice (20-30 seconds) and work the soap between the fingers and around the thumbs too.
- Please change from outdoor shoes into your indoor training shoes when you arrive at class, I recommend that after wiping your feet on the door mat you sit on the benches to the left to remove your shoes then walk to your favourite spot to pop on your workout shoes. Do this reverse when you go home.
- By doing so we can significantly reduce the bugs and dirt from the ground outside getting onto our skin and clothes and it reduces wear on out/indoor footwear too.
- Please bring a large towel to class and place it on the exercise mat or bring your own mat. I recommend a small hand towel to mop up sweat on you and our equipment.
- I shall bring an anti-bacterial spray for mats and equipment to spray after using equipment please use.
- Cough/sneeze into a paper tissue and dispose of immediately, or – if caught short, into the crook of your elbow.
One to One
- Please change from outdoor to indoor shoes upon arrival, and change again following your session.
- Wash hands for 20-30 seconds in the cloakroom before training.
- Use a tissue then hand sanitizer, if coughing or sneezing,
- Bring your own clean hand towel for training, towels for massage are provided and are always changed after every client.
- Please bring own labeled sports drinking bottles.
- The gymnasium will be sanitized in between clients so please maintain appointment times to allow for this to happen
- Don’t exercise or attend class if you have illness symptoms below the neck e.g. fever/elevated temperature, chest tightness pain or breathing difficulty, muscle aches and pains (not attributable to exercise or general stiffness).
Thank you Squires Badshot Lea
For inviting me to deliver my Gut Health talk, the team went above and beyond ensuring that I had everything I needed plus providing all attendees with gut healthy drinks and snacks. It was a fabulous buffet meal to end the talk and I’m blown away by the packed out attendance and the wonderful feedback I received for my talk. I waived my fee and ticket sales for 52 people have been donated to Phyllis Tuckwell.
Immune system boosting Green Soup
(found on Simple Vegan Blog)
This soup is perfect to boost your immune system. It has lots of nutrient dense ingredients and fibre to keep our Microbiome happy too (which is key to a strong immune system).
Ingredients
- 2 cloves of garlic
- 1/2 chopped onion
- 1/2 chopped leek
- 1/2 cup frozen peas (60g)
- 1-inch piece of fresh ginger (about 2 cm)
- 1/2 head of broccoli, chopped. Discard the stem – or save for stock (180 g)
- 3 handfuls of fresh kale or spinach (60g)
- 114-ounce can coconut milk (400 ml)
- 3 cups water or vegetable broth (750 ml)
- 1/8 tsp cayenne powder
- 1 tsp sea salt
- Ground black pepper to taste
- 4 tbsp nutritional yeast
- The juice of half a lemon
Method
- Place all the ingredients in a pot, except the nutritional yeast and the lemon juice.
- Bring to a boil and cook over medium-high heat for 10 minutes.
- Pour the soup into a blender, add the yeast and the juice and blend until smooth.
- Serve in a bowl and sprinkle your favourite ingredients on top. eg. pumpkin seeds, chia seeds, almond flakes, pine nuts
Have a fab week!
Love ya,
Helen x
