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The Path to a Stronger Immune System by Dr. Liz

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!
This is for you if you:
Wake up tired and lacking energy
Find it hard to lose weight
Feel anxious and stressed
Motivated to strengthen your immune system
Not performing at your peak mentally or physically
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.
Read more reviews here
About the author
This is for you
The Immune System
Trust your gut
Gut and mood connection
3 Pillars to a stronger immune
10. Menu
11. Menu cont.
12. Movement
13. Meal Plan
14. Recipes
15. Recipes cont.
16. Tips for a stronger immune
17. Congratulations
18. Contacts & special offer!!
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!!!
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).
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
transferring messages from the gut to the
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
The Gut Map is based on the three pillars of:
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!
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
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:
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
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!
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!
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
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
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)
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
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.
Creamy Yogurt Porridge
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
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!
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!
Tempeh with Colourful Vegetables
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
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!
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
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.
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
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!!
Due to the COVID-19 Pandemic I’m providing a special offer so I can help as many
people as possible to be healthy.
The Path to a Stronger Immune System Coaching Program
by xxxxx xxxxxx is a three-month virtual coaching program that includes:
12 Expert Coaching Webinars
Valued at $1800.00
Live monthly Zoom Q&A with Dr Liz
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Exclusive VIP Facebook Community
(Lifetime access!!)
Videos, workbook, recipes and
tasty meal plan.
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Total Value
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Get the $2,891.00 program for only
Wow! that's a $2,754.00 saving!!!
Click the link https://rebrand.ly/The-Path-to-A-Stronger-Immune-System to buy
For an individual appointment or any queries contact Dr Liz today on:
0434635090 or [email protected]