Tuesday, 17 March 2020

Coronavirus COVID-19 - Be Prepared Emergency Kitset

We are going through uncertain times and things are changing on a daily basis.  It is good to be prepared, do not panic, and if you have not done your shopping, I would suggest you do it to prepare about 2 weeks’ worth of supplies  Be prepared, in case you need to self isolate.  This is what I would make sure there is adequate supply for 2 weeks.

  •           Canned tuna/ salmon/ sardines
  •       Cold smoked salmon that are vacumn packed can stay in the fridge for 2 weeks
  •           Dried beans and lentils
  •           Dried sea vegetables like wakame, kombu
  •           Miso paste that you can store in the fridge
  •           Frozen vegetables like broccoli, cauliflower, spinach, beans, peas that you can store in the freezer
  •           Garlic, ginger and onions
  •           Brown rice/ buckwheat/ millet/ quinoa/ amaranth
  •           Eggs
  •           Olive oil or coconut oil
  •           Dried herbs for flavouring – e.g. rosemary, basil, coriander seeds, mustard seeds, paprika, etc.  If you  are self sufficient and grow herbs in your kitchen or garden, that would be a substitute for dried herbs.
  •           Salt, soya sauce or tamari, apple cider vinegar or balsamic vinegar
  •           Raw dried nuts and seeds
  •           Some extra lean meat/ chicken that you can store in the freezer
  •           Tissue paper and toilet paper (yes, have some toilet paper in case you run out!)
  •           Toothpaste, mouth wash, body wash, shampoo
  •           Sanitary pads or tampons (for menstruating women)  

When you are prepared, you will not panic.  There will be those of you who are on specific dietary interventions and need more of something and less of others, you will need to tailor this list to your specific needs.

Monday, 16 March 2020

Kale and Beetroot salad

These two dark coloured vegetables, kale and beetroot, are super food for your liver.  This easy to make recipe is super tasty.


2 medium size beetroot

1 bunch of kale, removed from the hard stem and torn

Sea salt
Mustard seeds
Olive oil
Lemon juice


Chop beetroot into chunks, drizzle with oil and slow roast in the oven at 160C for 45 minutes.

Wash kale, spin dry, remove leaves from hard stem and tear large leaves up.  Drizzle olive oil and sprinkle seasalt.  Rub the kale, oil and salt together.

This can be roasted on a lower tray from the beetroot for the last 10-20 minutes of the beetroot.  Short period of roasting of kale just wilts the kale, longer periods will result in some kale chips.  You can choose if you just want it wilted.  I often go for just wilted kale.

When beetroot is soft and kale limp, mix in lemon juice and mustard seeds.

This is a nice roast that can be made in advanced and extras stored for next day's lunch or next meal.  As there is very little manual job once you put the beetroot in to roast, you can spend the time vacumming the floor or wiping down surface whilst the veges are roasting!

Friday, 13 March 2020

Do you need to worry about the coronavirus COVID-19?

With the World Health Organisation declaring the coronavirus (COVID-19) a pandemic and massive panic and uncertainty going on around the globe, people should look at facts and take smart action to reduce their risk.  Most importantly do not panic but take the necessary precaution and plan ahead with an emergency kit set (which I will share in the next blog).  Supporting your immune system is important as the weather changes anyway, as we are going into the colder months.

Here are some facts about the COVID-19 virus:

  1. The symptoms of COVID-19 and the flu are very similar – fever, cough, fatigue, and in severe cases, difficulty breathing
  2. 85% of people who contract it will have mild symptoms
  3. Those who suffer severe symptoms and complications often have other chronic diseases like heart disease, diabetes and lung disease and the elderly.  Smokers are also at higher risk.
  4. This virus spreads through mucus membranes.  There has been a run on masks, but are they really protective?  According to Dr William Schaffner, an infectious disease specialist at Vanderbilt University in Tennessee, the answer is NO. A more specialized mask, known as an N95 respirator, can protect against this coronavirus.  However, it is not recommended as it is challenging to put on these N95 masks properly and wear them for long periods of time. (source:  https://www.livescience.com/face-mask-new-coronavirus.html).
  5.  It is also not wise to have a run on these masks as medical workers are hospitals will need them. If you are sick, then please use a face mask but what you really should be doing is stay home and refrain from sharing your pathogens with other people.  
  6. Talking mucus mebranes, should we also have a run on goggles? If you are using masks without goggles, you need to think again.  
  7. The coronavirus can live on inanimate surfaces for up to 9 days.  Hand washing is really important.
  8. Children who have contracted this coronavirus seem to have mild symptoms compared to adults.  However, this may pose a risk to the adults in the family, or elderly, as they may not be aware that the children have the said virus.
  9.  Wash your hands with warm water and soap regularly.  It is a better strategy compared to hand sanitisers.

Preventative measures:

  1. Wash your hands with warm water and soap regularly.  It is a better strategy compared to hand sanitisers.
  2. Support your immune system – take Vitamin C in the form of sodium ascorbate – we have lots of sodium channels in our body to take in vitamin C.  Take about 3000mg of sodium ascorbate daily in split doses of 1000mg, 3 times a day, upto maximum bowel tolerance.  Vitamin C is water soluble so splitting the dose is beneficial.
  3. Take Vitamin D, get free Vitamin D from the sun, and orally if your levels are low to have the protective effect.
  4. Zinc is a crucial mineral for the immune system.  Keeping this level in check will help your immune, gut and skin health.  We have simple test in clinic to assess your levels of zinc.
  5. Eat lot of vegetables, some of which need to be dark coloured vegetables.  I made a beautiful kale and beetroot salad which I’m sharing the recipe on this website.
  6. Keep a healthy microbiome, by eating whole foods and cutting out junk food and unnecessary, especially recreational drugs.  If you gut is healthy, adding fermented foods is useful.  However, if you suffer a lot from gut pain, bloating, diarrhea and/or constipation or alternating between the two, you can get a worsening of symptoms when you introduce fermented foods.  You will benefit from healing the gut first before adding fermented foods.  A Complete Microbiome Profile can be ordered to understand your microbiome, gut integrity, enzymes and digestive function.
  7. 70% of your immune system reside in your gut.  If you have problems in the gut, fix it now.  Some patients with no overt gut symptoms but have autoimmunity should also be working on the immune system in the gut.
  8. If you suffer from colds and flu in the winter typically, this is a good time to start on an immune enhancing tincture.
  9. Maintain a positive state of mind.  It is easy to get panicky with the doom and gloom and uncertainty worldwide as the media keeps reporting.  The panic will do more harm than the virus.  Economically, we are already seeing the effects on stock market, tourism declining, restaurant businesses needing to shut down and the list goes on.  Be smart.  Manage your risk.  If all of us play our part in supporting our immune system and maintaining hygiene, we will conquer this pandemic.
  10. Have enough rest.  Avoid late nights on Netflix.
  11. Avoid crowded places.  Keep a social distance.  We will conquer it, and life will return to normal.