About the Author

Dr Liz Isenring Linc Nutrition Professor of Nutrition & Dietetics, Advanced Accredited Practising Dietitian & Nutritionist & Wellness Consultant

I’ve been fascinated by the world of nutrition for over 20 years. More recently I’ve been exploring the link between gut and brain health. I believe this is such an important area that gut health should form the foundation of all wellness plans. Improving our gut health is vital for strengthening our immune system which means we are less likely to catch any colds and flus coming our way. At LINC Nutrition we provide a “link” to help people go from where they currently are to a vision of their optimal health and wellbeing. The Gut Map and The Path to a Stronger Immune System E-book are two tools we use to help you. While The Gut Map and E-Book are based on the latest science, it is purposely simple and easy to understand. It includes simple and practical tips for motivation, recipes and strategies for getting your gut and immune system into better shape. Enjoy the read, get motivated and implement the tips to improve your gut health, immunity and overall wellbeing to Be Healthy!

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This is for you if you: •

Wake up tired and lacking energy

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Find it hard to lose weight

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Feel anxious and stressed

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Motivated to strengthen your immune system

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Not performing at your peak mentally or physically

JUST WANT TO STAY HEALTHY!!

The Path to a Stronger Immune System is copyright of Dr Liz Isenring, March 2020. It is intended as a general guide only. If you have specific medical conditions or require personalised advice organise an appointment with Dr Liz. 3

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Contents 1.

Title

2.

About the author

3.

This is for you

4.

Reviews

5.

Contents

6.

The Immune System

7.

Trust your gut

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Gut and mood connection

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3 Pillars to a stronger immune system

10. Menu 11. Menu cont. 12. Movement 13. Meal Plan 14. Recipes 15. Recipes cont. 16. Tips for a stronger immune system 17. Congratulations 18. Contacts & special offer!! 5

The Immune System Our immune system protects us from illness and disease. It is the most complex system within the human body and a lot of the immune tissue is in the gut. That's why I place such importance on improving your gut health as an overall strategy for improving your immune system. Certain foods and lifestyle habits can help your immune system to work at it's best. The term 'boosting' the immune system is often used when we talk about wanting to get healthier. This isn't really the right term as we don’t want to "boost" or over activate the immune system. This is what happens in autoimmune diseases such as rheumatoid arthritis, inflammatory bowel disease and multiple sclerosis. What we really want to do is make sure that our immune system is working at it's best and doing the job it was designed to do. That's why I use the term "strengthen" the immune system. We know from research that certain foods may help your immune system to be stronger. By eating a variety of the healthy foods outlined in this E-book and introducing helpful mind and body exercises you are on the right track to protecting yourself from the flu, cold and other illnesses. Other important strategies are to follow social distancing guidelines, cover any sneezes or coughs with your elbow and frequently wash your hands for about 30 seconds. Remember that stress can weaken the immune system so SMILE knowing that you are taking a proactive approach to strengthening your immune system and to

Be Healthy!!!

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Trust Your Gut Activity Improving our gut health is a key part of strengthening our immune system. Which Emoji would you chose to rate your gut health at the moment?

A healthy gut is the core of great health! Follow the tips in The Path to a Stronger Immune System for at least 2 weeks and reassess how you would rate your gut health.

If after 2-3 weeks of following the tips in this E-book you have not experienced improvements in your gut health please consider organizing a review with Dr Liz or joining The Path to a Stronger Immune System Coaching Program (details on the last page). 7

Gut and Mood Connection Our gut and mood are inter-connected. How we fuel our gut has a direct impact on our physical as well as mental health! Serotonina chemical produced in our gut is responsible for regulating our sleep and appetite, elevating our mood, and transferring messages from the gut to the brain. Our gut is lined with thousands of nerve cells. Therefore, our gut not only digests food but also guides our emotions too. Our gut also contains 70% of our immune tissue so improving our gut health also strengthens our Immune system. Print out The Gut Map and stick it on your fridge as a daily reminder of the activities that help improve your gut health and are a key part of strengthening your immune system. The Gut Map is based on the three pillars of:

MINDSET MENU MOVEMENT Follow these tips to help reduce feelings of stress and anxiety and to help improve your gut health for better wellness, immunity, overall health and quality of life! 8

3 Pillars to a Stronger Immune System I developed The Gut Map as one tool to improve your immunity by improving your gut health. If you haven’t already downloaded your copy of The Gut Map get it here http://drlizlincnutrition.com/2VHvVrS . Maintaining a healthy diet and lifestyle can have a big impact on improving your gut health, leading to a stronger immune system, improved energy levels and a better mood! I believe the 3 pillars to a healthier gut and therefore a stronger immune system include:

1) MINDSET Developing a proactive mindset means being accountable for how you respond to life’s challenges. Preserving a positive mindset can be difficult but is attainable through mindfulness and gratitude! Mindfulness means focusing on the present moment and has positive benefits on health and wellness! Gratitude on the other hand means being grateful for the events that have occurred in our lives and helps maintain positivity and a positive mindset.

It only takes one person to change your life: YOU!

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2) MENU Adding some of the following foods to your daily routine can do wonders for your gut health and improve overall health, mood and strengthen your immune system!

Probiotics and fermented foods

such as yoghurt, probiotic drinks, miso, kombucha, kefir and pickled vegetables are good for gut health and your immune system and should be eaten at least once a day. To be called a probiotic there needs to be enough live beneficial bacteria to demonstrate heath benefits. Fermented foods are also made with good bacteria but don’t have enough left alive to have a demonstrated health benefit. So while both cheese and yogurt are examples of fermented foods only yogurt has enough beneficial live bacteria to be called a probiotic. Fermented foods like soy sauce, tempeh and some fermented drinks may not contain enough live good bacteria to be called probiotics. Fermented foods vary greatly and haven’t been studied as much as probiotics however they are still a good addition to the diet and provide various nutritious benefits so should be included regularly.

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MENU Continued… Prebiotics are plant-based foods high in certain fibres and starch and act as food sources for the good bacteria (probiotics). Examples of prebiotics include whole grain cereals, vegetables, legumes and fruit. The good bacteria munch on these prebiotics and produce beneficial fatty acids and gas (that’s why you might experience gas after eating baked beans). Synbiotics are the combination of prebiotics and probiotics. An example of a synbiotic meal is if you have yogurt or kefir (probiotics) on oats (prebiotic) with berries and nuts (prebiotic). Good Fats are important for the health of your gut and brain and help your immune system to function at its best. Examples of good fats include omega 3 fatty acids which are found in foods such as walnuts, salmon, flax seeds and chia seeds. These good fats have been found to improve the type and amount of good gut bacteria leading to overall health benefits! Hydration is important for your body to work optimally. Keeping your fluids up and drinking around 2 litres of water daily helps with optimal gut function, immunity and keeps you alert!

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3) MOVEMENT Include some form of enjoyable movement everyday. Anytime of the day is better than not doing it at all but I prefer to do my exercise first thing in the morning. Exercising in the morning starts the day off on the right track and any other movement I do that day is a bonus. Enjoyable movement is something that you look forward to doing. Even if it’s only 10 minutes a day, it’s a move in the right direction. You will find as you include more movement in your day, you become fitter and look for opportunities to be more active. Activities such as meditation, stretching, swimming, walking, dancing, skipping and cycling should be included everyday. Weight bearing exercises like using weights or pushups and cardio activity like jogging should be included at least a few times a week. Get the O.K. from your doctor if you haven’t exercised in a while and consider a tailored plan from a physiotherapist or exercise physiologist. Movement helps reduce stress, anxiety and helps you feel in control of your busy lifestyle!

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Sample Meal Plan

BREAKFAST- 1-2 sl Toast (multigrain, rye or sour dough) with 1 tbsp nut butter or avocado and 1 piece of fruit with 1 c yogurt OR 3/4c of oats, bran flakes or other wholegrain cereal with 3/4 c milk and 1/4 cup berries with 2-3 tbsp yogurt MORNING TEA/ AFTERNOON TEA 1 piece or 1 c of fruit (e.g. berries, banana, grapes, kiwi or strawberry, apple, mandarin) with small handful of nuts e.g. macadamias, cashews, almonds 1c tea or coffee (try herbal teas, turmeric or ginger tea for something different) LUNCH 2 c Salad (including lettuce, carrot, cucumber, tomato, capsicum) plus 80g meat e.g. can of tuna or legumes (chickpeas, 3 bean mix), 2-3 sl cheddar cheese or 2 hard boiled eggs or a small handful of nuts plus ½ c sweet potato, potato, pumpkin, corn or 1 sl bread or ½ c chickpeas, lentils or 1/2 c cooked brown rice or wholemeal pasta OR sandwich with 2 sl bread with cheese, chicken, tuna or salmon plus extra salad. DINNER- 120g Fish or chicken aim for fish e.g. salmon 2 times a week. Aim for a vegetable-based meal e.g. chickpeas, kidney beans, tofu at least twice a week. Plus 1 ½ c vegies e.g. bokchoy, broccoli, carrots, cauliflower, spinach, silver beet, tomato, capsicum, green beans, spinach, zucchini (aim for at least 3 colours) ½ c sweet potato, potato, pumpkin, corn or 1-2 sl bread or ½ c chickpeas, lentils or 1/2 c cooked brown rice or wholemeal pasta. Try one of the recipes on the following pages. NB: this is an example meal plan. For a personalised meal plan to meet your preferences and nutritional requirements please contact Dr Liz. 13

Creamy Yogurt Porridge

Ingredients 30g whole grain cereal i.e. 3 heaped tbsp oats 150g plain yogurt 1/2 banana 1/2 tsp nuts and seeds Method- Cook oats in water either on stove or microwave for 3-5 minutes until thickened. Once cooked and cooled stir in yogurt and add banana. Can sprinkle nuts, seeds and berries of your choice.

Vanilla Chia Pudding

Ingredients 3/4 cup milk of your choice (I love using cashew milk!) 2-3 tablespoons chia seeds 1/2 teaspoon vanilla extract 1 teaspoon maple syrup, honey or stewed fruit! Method 1. In a jar (you can also use a bowl or cup), mix all ingredients, screw on the lid tightly, and shake all ingredients together. 2. Leave the jar in the fridge overnight (or for at least 2 hours). 3. In the morning, the pudding will have gelled together and thickened. Top with your favourite fruit (I love blueberries and raspberries) and take your chia pudding to go! 14

Tempeh with Colourful Vegetables Ingredients 1 onion finely chopped 1 capsicum (any colour, my favourite is red) 1 large carrot, diced 1/2 cup broccoli florets 1/2 cup chopped green beans 1 can of drained and rinsed chickpeas 250g Tempeh 200ml coconut milk (lite) salt, pepper to taste dried spices e.g. coriander powder, cumin seeds, turmeric powder or any other of your choice fresh herbs to garnish Method Sauté tempeh until golden brown and transfer to a plate Cook onions for 4-5 minutes until softened. Add coconut milk and seasoning. Bring the mixture to a boil. Cover the pan and simmer for another 5 minutes. Add all of the vegetables, mix well and simmer again for 5 minutes. You can garnish the dish with fresh herbs. Serve with steamed rice, noodles or wraps!

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Tips for a stronger immune system Keep yourself well hydrated. Drinking around 2 litres of water daily boosts your hydration, focus and helps keeps you alert and active! Try liquids in between meals instead of large volumes with meals if you experience reflux or tummy symptoms. Work on your meal timings. Including 3 main meals and 2-3 midmeal snacks helps provide continuous fuel for your brain to keep you focused and enhance mental wellbeing. Intermittent fasting can also be effective for some people but is best started under the supervision of a nutrition expert. Include some stress management strategies into your daily routine. These may include deep breathing exercises, meditation, yoga and stretching to help you to relax and help reduce your stress hormones! Aim for 25-35g of fibre daily through fruits, vegetables, legumes and wholegrain cereals. One serve of these foods contains about 3-6g fibre per serve. Limit alcohol and caffeine as it can disrupt the digestive process and kill good bacteria in your gut. Herbs and spices add flavour and have powerful antioxidant and other health benefits. Turmeric and ginger have been widely studied and are useful for strengthening the immune system. Vegetables like onions, garlic, broccoli, cabbage and mushrooms are also helpful. Aim for 7-9 hours of quality sleep each night. Poor sleep slows down the body’s recovery processes decreasing the effectiveness of your immune system.

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Congratulations on prioritising your health and working towards a stronger immune system! I’m motivated to help as many people as I can to have a stronger immune system and to be healthy during the COVID19 pandemic. This E-book provides a simple guide to get you on the right track for a stronger immune system and better health and wellbeing. For those who are looking for more tips, motivation and accountability, expert advice and outstanding value turn to the final page right now for the special offer.

And finally SMILE. Smiling causes the body to release substances that strengthen the immune system!!

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SPECIAL OFFER!!! Due to the COVID-19 Pandemic I’m providing a special offer so I can help as many people as possible to be healthy.

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Live monthly Zoom Q&A with Dr Liz

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For an individual appointment or any queries contact Dr Liz today on: 0434635090 or [email protected]