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Category Archives: Gut Health

How to Naturally Boost Your Immunity

How to Naturally Boost Your Immunity

The seasons have certainly changed here (in Australia) with shorter days and colder weather. With this change in season, there are a number of things which you can incorporate on a day to day basis which can naturally boost your immunity, helping you ward off the dreaded cold and flu this season.

Stress Management

When exposed to stress, our body produces high levels of our stress hormones – cortisol, adrenaline and norepinephrine. High cortisol in particular, can suppress the immune system, increase blood pressure and blood sugar levels, decrease libido and contribute to obesity. Lifestyle factors are key to regulating immune function and there are many ways to help manage your stress, including:

  • Prioritise sleep. Research has shown that every hour of sleep prior to midnight is the equivalent to two hours after. Ensure you turn off all technology in the hour prior to bed and take time to wind down from the day, whether it be incorporating a meditation practice, legs up the wall or a relaxing bath.
  • Exercise regularly. Daily movement helps ensure the release of feel good endorphins. Don’t feel that you need to be incorporating an intense exercise regime, but in fact look to incorporate incidental movement and find exercises which you enjoy doing – try yoga, Pilates or even a walk around the block at lunch time, it may be cold but the fresh Winter air can be reinvigorating.

Eat Real Food

If you’ve been a part of the TNN team for a while, you will know that 70–90% of your immune system is in your gastrointestinal tract, therefore what you eat affects your immunity. Ensure you:

  • Get plenty of Vitamin C. Vitamin C is essential for progesterone production, which helps to balance estrogen in the body. Aim to consume vitamin C-rich foods such as leafy greens, citrus fruits, kiwi fruits, berries and cruciferous vegetables such as broccoli, kale and Brussel sprouts. These are our key seasonal foods for a very good reason.
  • Maintain good gut health. Your health starts in the gut. Say no to refined sugar as it can lead to an overabundance of “wrong” bacteria in the gut. Instead, support your digestion and immune system with probiotic foods such as sauerkraut, kimchi, kefir, gelatin gummies and bone broth.
  • Incorporate turmeric and garlic regularly. Garlic, and curcumin, the key compound in turmeric, offer amazing anti-inflammatory and immunity benefits. Turmeric is an ancient Ayurvedic spice that offers liver and gall bladder support as it assists the enzymes responsible for flushing out dietary carcinogens. Garlic contains numerous sulfur-containing compounds that activate liver enzymes responsible for expelling toxins from the body. It is also known as nature’s antibiotic. Incorporate both where you can, starting with a batch of our Nourishing Chicken Soup.

What is your favourite Winter immunity tip? Share with us below.

Image credit here.

Your Simple Guide to Small Intestinal Bacterial Overgrowth (SIBO)

Your Simple Guide to Small Intestinal Bacterial Overgrowth (SIBO)

If you have been following TNN for some time now, you would have noticed the significance that your gut health has on your overall health and wellbeing (catch up here). Today we dissect a condition known as Small Intestinal Bacterial Overgrowth (a.k.a SIBO) which is a frequently overlooked contributing factor in several common digestive disorders. There is… Continue Reading

FOD-WHATs?

FOD-WHATs?

Our article this week is based on a number of questions from those experiencing digestive discomfort from particular foods. Learn more about FODMAPs and what you can do, plus more gut healing strategies for everyone. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols, otherwise known as FODMAPs, are a group of fermentable carbohydrates which can be poorly absorbed and the cause of abdominal bloating, gas… Continue Reading

Simple Steps to De-Bloat

Simple Steps to De-Bloat

Bloating can be caused by a number of different dietary and lifestyle factors, sometimes the culprit is obvious (overindulging in last night’s salted caramel ice cream) but other times not so much. Common causes of bloating include digestive disorders, food intolerances, overeating, dehydration, fluid retention, hormonal changes, constipation, antibiotic use and stress. In simple terms,… Continue Reading

New Recipe: Super Easy Kimchi

New Recipe: Super Easy Kimchi

From sauerkraut to kimchi to pickles and a range of different cultured vegetables, these little power foods not only add extra punch to your meals but also do wonders for your health, particularly, your gut health. The human gut is made up of a diverse range of bacteria, with over 100 trillion single-celled organisms (that’s… Continue Reading

LCHF 7-Day Meal Plan

LCHF 7-Day Meal Plan

Our next ebook, Lower Carbohydrate, Higher Fat (LCHF) 7-Day Meal Plan is now available online. Here are the details: Are you new to LCHF? Looking for a simple meal plan to dip your toe in? Or a seasoned JERFer wanting recipe inspiration and some structure to your week? In our Lower Carbohydrate, Higher Fat (LCHF) 7-Day Meal… Continue Reading

We’re cleansing from June 6th to July 17th!

We’re cleansing from June 6th to July 17th!

TNN’s B2B Cleanse is back and bigger than ever!  This six week program is designed around whole foods, to cleanse and reset your system, all with no juicing required. You and your new teammates will join TNN’s exclusive team to enhance your digestion, gain more energy, improve problem skin, shift those stubborn kilos and learn… Continue Reading

How long does it keep you full for?

How long does it keep you full for?

Most days I get asked questions such as, ‘Can I have oats for breakfast?”… “Are rice cakes a good choice?”… “Can I eat x?”…. “What about y?”… The answer is often the same question: How long does it keep you full for? Satiety | sa-ti-ety | noun: a feeling or condition of being full after eating food. Here’s why you need to… Continue Reading