Posted by Christine Pope on in Health Care

Budget friendly recipes for cost concious cooks

Can you cook well on a budget? Whilst junk food may seem cheap often when you compare it to cooking yourself it actually works out far more expensive on a per person cost. Not to mention the longer term cost for your health.

There are three areas which really help keep food budgets under control, meal planning, cheap protein options and seasonal ingredients.

Affordable Protein Options

One of the first things you need to learn when on a tight budget is the most cost effective cuts of meats. Take the humble chicken – the demand for breast meat is high so it can cost between $16 to $18 a kilo, by comparison thigh cutlet chops are around $12 a kilo and chicken drumsticks often average $4. Cuts which include the bone usually respond better to slower methods of cooking but are great when you are on a budget. My Easy Roast Chicken recipe is a great way to use thigh chops.

Legumes are meat for vegetarians as well as a cheap and filling source of protein. Adding legumes such as lentils and chickpeas to a potato curry creates a healthy and filling meal. Lentils average around $5-7 kg for dried legumes making them a very reasonable cost for protein.

Seasonal Ingredients

The second area that really helps keep costs under control is learning to cook using seasonal ingredients. Apple crumble is a bargain when apples are $1.99 a kilo but less so when they are $8.99 a kilo. Usually high prices represent the out of season cost and also reflect that it may be imported. Vegetables in particular change price significantly over the year depending on the season. The website seasonal food guide has a list of all the common fruits and vegetables and when they are in season. Check it before you go shopping.

Harris Farm stocks a range of fresh seasonal vegetables labelled “Imperfect Picks”. These are often a good guide to what’s seasonal and fresh but also are often priced at a few dollars less than the more regular shaped vegetables.

Meal Planning

The last but most important area to focus on in shopping on a budget is meal planning. Its much easier if you write out a week’s menu in advance and ensure that your recipes do not involve a lot of different ingredients as this can really add up specially if you only use them for one dish.

A sample week’s menu could be as follows;

Marinated Drumsticks with Asian salad

Marinated Drumsticks with Fried Rice

Vegetable curry with sausages

Vegetable curry with lentils

Turkey mince bolognaise with spaghetti

Turkey mince cottage pie

Baked Beans

Whilst not really a fan of minced meats (as often you don’t really know what you are getting) turkey mince is a good lean protein which has more flavour than chicken and is a good substitute for beef. Mince recipes are easy to stretch by adding chopped carrot, celery or cooked eggplant.

Honey Soy Drumsticks

1kg chicken drumsticks scored with a knife (cut in about half a cm)
1/2 cup caster sugar
1/2 cup soy sauce

Combine sugar and soy sauce and pour over drumsticks and allow to marinate for up to 2 hours. Place drumsticks uncovered in an over at 180c for 40-50 min. Turn at least once during cooking.

 Turkey mince bolognaise

750g turkey mince
1 brown onion finely chopped

2 stalks celery diced
2 carrots peeled and diced
1 jar of passata (chopped tomatoes)
1/2 cup each wine and beef stock
1 tsp chili (optional)
1 clove garlic crushed

In a little olive oil saute onions, celery and carrots on a low heat for a few minutes until onions are soft. Add garlic and saute for a further minute. Add mince, continue cooking until mince is browned. Then add wine and broth and stir in for 2-3 minutes and add remaining ingredients and simmer for twenty to thirty minutes. Serve with pasta and a little grated Parmesan cheese.

For a little more vegetable bulk I often add a roasted eggplant. Roast whole eggplant in oven for 40-45 minutes at 160c. Prick with fork before cooking or it may explode! When soft remove eggplant from skin and add to bolognaise sauce.

Serves 6-8

Turkey mince cottage pie

Leftover Turkey bolognaise
4-6 potatoes peeled

Depending on the remaining quantity of bolognaise you may want to add additional carrots, celery, mushrooms or lentils to bulk it up further. Boil potatoes for 15-20 minutes until soft and then mash with a little butter and milk until soft. Layer the bolognaise in a casserole dish and top with mashed potato. Heat in over for 15-20 minutes and then serve. Ideally with some seasonal greens such as steamed beans or snow peas.

Baked Beans

80ml (1/3 cup) extra virgin olive oil

1 small onion, finely chopped

1 tbs freshly chopped rosemary

2 garlic cloves, crushed

2 x 425g can 4-bean mix, drained

425g can diced tomatoes

¼ cup chopped flat-leaf parsley (optional)

Grated Parmesan, to serve

Heat half the oil in a frypan, add the onion and cook over medium heat for 1 minute.  Add rosemary, garlic and cook for a further minute until everything is well combined.  Add the beans, stir well, then add diced tomatoes.  Reduce heat to low and cook for 5 minutes, stirring to prevent sticking.  Stir in half the parsley.  Place on toast, sprinkle with parmesan and remaining parsley. Serves four to six or gives you an easy breakfast for a few days!!

Let me know which of these recipes you try and how it works for you. If you have a favourite recipe for low cost cooking please share it in the comments.

For a few more easy recipe options download my Easy One Pan Meals download .

Posted by Christine Pope on in Detoxification, Herbs, Homeopathy, Minerals, Online Courses

What are the healthy options available in the Black Friday sales ?

Black Friday refers to the Friday following Thanksgiving in the United States, marking the unofficial start of the holiday shopping season. The event is infamous for retailers offering substantial discounts, often at deeply reduced prices.This year I started looking for bargains on healthy options to see what was available and would help me save money on things I would usually buy.

First up one of my favourite protein powders nuut emailed offering a 25% discount across the product range of their keto, paleo and daily balance with the code bff25. My usual recommendation is to try the taster bundle so you can check out different flavours. The protein powder is a blend of protein powder, cacao, supergreens and prebiotics and probiotics. Just click here for the nuut site.

My daughter messaged and let me know Zazen replacement water filters were on sale. Jumping on the site I couldn’t find the deal but it showed up in my email shortly afterwards. The site is giving a 35% discount on the replacement kit and 20% on the water filters themselves. The Zazen water filter is a great unit which sits on the bench and removes 99.98% of heavy metals and microplastics, reduces toxins and remineralises the water. Use the code ZAZENFAMILY at checkout.

One of my favourite flavoured salt and spice providers, Gewerzhaus , is offering a 20% discount across the site plus free shipping over $70. The spice mixes provide a wide range of flavour profiles that really enhance cooking. Better still adding herbs and spices to a meal provides a great source of plant phytochemicals as well as flavour.

The Roast Vegetable Salt is a flavourful twist on traditional salt. It’s a blend of finely ground sea salt with a variety of herbs and spices like garlic, coriander, garlic, onion, caraway, oregano, pepper, thyme, ginger, lemon myrtle, marjoram, mustard seed, nutmeg, paprika, parsley, rosemary. This seasoning adds a wonderful depth of flavor to soups, stews, roasted veggies, and even salads. It’s an all-purpose seasoning that brings out the natural sweetness in ingredients, making it a great alternative to plain salt, and it’s perfect for when you want to enhance flavors without overpowering them.

For those who love a garlicky kick in their meals, Gewürzhaus’ Garlic Spice Lover’s is a must-have. This classic seasoning combines the rich, aromatic flavor of garlic with the subtle earthiness of sea salt as well as a little parsley and onion. It’s also the quickest way to make a garlic pizza with just a little oil.

If you’re craving something with a bit of heat and smokiness, the Tex Mex Spices blend is just the ticket. It combines chili, cumin, paprika, garlic, and onion to create the perfect seasoning for tacos, burritos, fajitas, or grilled veggies. It’s the kind of seasoning that brings all the right flavors of Tex-Mex cuisine to your table, with just the right balance of spice and savory notes.

Looking for some education options? My Homeopathy 101 program is on sale at a 50% discount and with the four weeks of content gives you a great training in how to use homeopathy to treat a range of common illnesses. Plus you get to save $$$ every time you avoid having to head to the GP, unless you are fortunate enough to have one who bulk bills!

The on demand program covers all the basics for training yourself in using homeopathic medicines including dosing and selecting a useful potency. Plus it provides you with information about which conditions you can treat and when you need to seek more advice.

Another brand that I use for cleaning is Norwex and they have a lot of specials on products at this time of year. Their microfiber cloths and cleaning systems use advanced technology to trap and remove dirt, bacteria, and allergens with just water, meaning you can clean most surfaces without the need for harsh chemicals. There are also a range of useful cleaning products such as a concentrated laundry powder and enzymatically based stain removal and dishwashing products.

Benefiting from the Black Friday sales is largely a question of identifying what you need to buy and then seeing if the deals offered are worthwhile. My other tip is to make sure you do stay on newsletter databases this time of year because it often adds a little extra value! Let me know if you find any other healthy specials!

Posted by Christine Pope on in Health Care

12 Tips to ensure your holiday is as healthy as possible

Let’s face it—holidays are meant to be a break from the grind, but travel itself can take a toll on your body. From long flights and jet lag to unfamiliar food and busy schedules, there’s a lot that can knock your health out of whack when you’re on the go. But don’t worry! With a bit of planning and some simple tricks, you can keep your energy up, your immune system strong, and your overall well-being in top shape. Here are 12 healthy travel tips to help you feel your best while globetrotting.

1. Relaxing Massage Post-Trip: The Ultimate Recovery

After hours of cramped flights or long car journeys, your muscles will thank you for a relaxing massage. It’s not just about luxury—it’s a great way to recover from travel fatigue, boost circulation, and give your body a chance to reset. Many airports or hotel spas offer quick neck and shoulder massages, or you can seek out a local practitioner to help you unwind after a long haul.

2. Travel With Your Supplements: Stay Energized

Travel can disrupt your routine, especially when it comes to diet and sleep. To stay energized and support your immune health, bring along your trusty supplements. A few essentials: a good multi-vitamin, vitamin C, magnesium (great for sleep and muscle relaxation), and probiotics. You’ll thank yourself when you arrive at your destination feeling less tired and more vibrant!

3. Hydrate Like a Pro: Pack a Spare Water Bottle

Air travel is notorious for drying you out, and it’s easy to forget to drink enough water while rushing through airports or exploring new cities. To avoid dehydration, pack a reusable water bottle—preferably stainless steel to keep things cool or hot. Fill it up once you’re through security, or find a local cafe to top up when you can. If you’re in a destination where tap water isn’t safe, boil it and let it cool before drinking to stay safe and hydrated.

4. Support Your Gut: Fermented Foods or Probiotics

Your gut health is so important while traveling, especially if you’re heading to a destination with different foods and bacteria. Fermented foods like kimchi, sauerkraut, miso, or kefir are great to include in your meals to help support digestion and introduce beneficial bacteria. Alternatively, a probiotic supplement (I swear by Saccharomyces Boulardii) can help prevent digestive upset, and if you do get a bit of traveler’s diarrhea, it can be used in higher doses to get things back on track.

5. Bring Your Travel Remedies: Be Prepared!

I’m a big believer in traveling with a little homeopathic kit. Having a few remedies on hand can save you from unnecessary stress if something unexpected comes up. Whether it’s a headache, upset stomach, or anxiety before a big presentation, a good homeopathic kit (mine includes remedies like Arsenicum album for food poisoning and Gelsemium for flu) can help restore balance quickly.

6. Arnica: The Must-Have for Bumps and Bruises

It’s always better to be prepared than to be caught off guard. If you’re prone to accidents (or traveling with kids), make sure you pack Arnica in both pillules and a cream form. Arnica works wonders on bumps, bruises, and even shock. It’s particularly helpful if someone insists they’re fine after a fall or accident—take a dose of Arnica and apply the cream to reduce swelling and bruising.

7. Calendula: Your Go-To for Cuts and Scrapes

There’s nothing worse than getting a cut or scrape while traveling, but Calendula (whether in cream or tincture form) is a fantastic anti-microbial to aid in healing. Just be sure to wait until a scab has formed before applying it—otherwise, it may interfere with the natural healing process. It’s a great way to reduce the risk of infection, especially if you’re exploring outdoor or more rugged destinations.

8. Ear Plugs & Eye Masks: For a Better Sleep

Nothing ruins a good holiday faster than poor sleep. Between noisy hotel rooms, jet lag, and uncomfortable beds, it can be hard to get a good night’s rest. Enter earplugs and an eye mask. These travel essentials create a peaceful environment for sleep, no matter where you are. Trust me, they’re worth their weight in gold !

9. Keep Snacks Handy: Healthy Munchies for On-the-Go

There’s nothing worse than feeling hangry in a foreign city. Keep a few healthy snacks in your bag—think nuts, protein bars, dried fruit, or even a little jar of nut butter. This will keep you fueled between meals, especially on those long sightseeing days or when you’re waiting in transit. Plus, it’ll help you avoid unhealthy airport or gas station snacks.

10. Stretch and Move: Combat Travel Stiffness

After a long flight or car ride, your body needs a little love. Stretching or taking a brisk walk is an easy way to get your blood flowing and prevent stiffness. Even if you’re just at an airport, a few simple stretches or a 10-minute walk around the terminal can make a huge difference in how you feel. Your back, hips, and legs will thank you!

11. Avoid Overindulging: Keep Your Eating in Check

It’s tempting to dive into every new food you encounter, but overindulging can lead to digestive discomfort and travel fatigue. Try to strike a balance—enjoy local delicacies, but listen to your body and avoid overeating. If you tend to overeat, try to include some protein and fiber in every meal to keep your blood sugar levels steady.

12. Food Intolerances

Travelling with food intolerances can be challenging. Use a reputable search tool like Trip Adviser and use the filters to specify what you need, whether it’s gluten free or vegetarian. Better still book a restaurant for your first night that can accomodate your requirements and take the stress out of the first day.

Interested in learning more about homeopathic medicines and how they can support your health? Have a listen to my free webinar on Crafting a Natural Medicine First Aid Kit . If you are ready for an education in how to use a small kit of remedies and would like more training there is also a great four session on demand program Homeopathy 101 available to purchase.

Posted by Christine Pope on in Ageing, Alzheimer's, Detoxification, Health Care, Healthy Ageing, Sleep

What is the Glymphatic System and how does it maintain your brain health?

Have you ever woken up feeling refreshed after a good night’s sleep? Or perhaps after a workout, you noticed your mind feels clearer? This isn’t just a coincidence; it’s linked to something called the glymphatic system. Let’s dive into what it is, how it works, and how sleep, exercise, and nutrients can support it.

What is the Glymphatic System?

The glymphatic system is a waste clearance system in the brain. Think of it as your brain’s cleaning service. It helps remove toxins and waste products that build up during the day. The name “glymphatic” comes from the combination of “glial” cells (support cells in the brain) and “lymphatic” (the system that removes waste from other body tissues).

You are probably more familiar with the concept of the lymphatic system which accounts for the movement of about ten percent of fluid in the body and hosts the immune system. The lymphatic system is activated by muscles to move the fluid around the body.

How Does It Work?

The glymphatic system primarily functions during sleep. Here’s a simplified breakdown of the process:

  1. Fluid Flow: When you sleep, your brain cells shrink slightly, creating more space for cerebrospinal fluid  to flow through the brain. This fluid carries waste away.
  2. Waste Removal: As the cerebrospinal fluid circulates, it picks up harmful proteins and toxins (like beta-amyloid, linked to Alzheimer’s disease) and helps transport them to the lymphatic system for disposal.
  3. Role of Glial Cells: Specialized glial cells, called astrocytes, play a crucial role by forming channels that guide this fluid through the brain.

The Importance of Sleep

Sleep is crucial for the glymphatic system to do its job effectively. During deep sleep, the brain is most active in clearing out waste. Here are some tips to enhance your sleep quality:

  • Stick to a Schedule: Go to bed and wake up at the same time each day.
  • Create a Restful Environment: Keep your bedroom dark, quiet, and cool.
  • Limit Screen Time: Reduce exposure to screens before bed to help your brain wind down and also do not leave devices in the bedroom.

For more information have a look at my blogs Can You Build Up Sleep Pressure and Six Sleep Myths Debunked .

Exercise: More Than Just a Workout

Exercise not only benefits your body but also supports your brain health and the glymphatic system. Here’s how:

  • Improved Blood Flow: Physical activity boosts circulation, which can enhance the delivery of nutrients to the brain and improve waste removal.
  • Enhanced Sleep Quality: Regular exercise promotes deeper sleep, allowing the glymphatic system to function optimally.
  • Stress Reduction: Exercise helps lower stress levels, which can improve overall brain health.

Nutrients That Support the Glymphatic System

A balanced diet plays a significant role in maintaining brain health. Here are some key nutrients to consider:

  • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, these fats support brain function and may aid in reducing inflammation.
  • Antioxidants: Fruits and vegetables (like berries, spinach, and kale) are rich in antioxidants that help combat oxidative stress and support brain health.
  • Hydration: Staying well-hydrated is essential for optimal brain function, including the glymphatic system’s performance.

Conclusion

The glymphatic system is vital for keeping your brain healthy by clearing out toxins, especially during sleep. By prioritizing good sleep, staying active through regular exercise, and consuming a nutrient-rich diet, you can support this important system. So, the next time you feel energized after a good night’s sleep or a workout, remember: your brain is hard at work, cleaning up and maintaining your mental health!

For more information on ageing well have a look at my free webinar Feel Sharper Stronger and More Energised; Three Mistakes to Avoid.

Posted by Christine Pope on in Ageing, Cancer support, Health Care, Healthy Ageing, Research

What the hell are senescent cells and why should I care ?
Christine Pope Naturopath

One intriguing aspect of aging is the accumulation of senescent cells—cells that have stopped dividing and in fact contribute to conditions that are associated with age-related decline. In this blog post, we’ll explore what senescent cells are, how they relate to aging, and which foods, including green tea, can help mitigate their effects.

What Are Senescent Cells?

Senescent cells are damaged or dysfunctional cells that have exited the cell cycle but do not undergo programmed cell death (apoptosis). Apoptosis is a healthy process of removing damaged cells. While this process can be protective by preventing damaged cells from dividing uncontrollably (a hallmark of cancer), the accumulation of senescent cells in tissues over time can lead to a range of problems. These cells secrete pro-inflammatory factors, growth factors, and proteases, which contribute to chronic inflammation—a condition often referred to as “inflammaging.”

As we age, the number of senescent cells increases, leading to tissue dysfunction, impaired regenerative capacity, and various age-related diseases, such as arthritis, cardiovascular diseases, and neurodegenerative conditions. Learning how to manage these cells is crucial for promoting healthier aging.

The Impact of Senescent Cells on Health

Senescent cells can significantly affect our health. Here’s how they impact our bodies:

Weakened Immune Response: More senescent cells can weaken the immune system, making it harder for our bodies to fight off infections and illnesses. This means you take longer to recover from an infection or may get ill more often. These cells rely on the immune system to effectively remove them so if the immune system is struggling with the burden of trying to reduce these cells it becomes less effective over time.

Chronic Inflammation: These cells cause ongoing inflammation, which can lead to many age-related diseases. It’s important to keep inflammation in check as we get older.

Reduced Tissue Repair: When senescent cells build up, our bodies become less able to repair and regenerate tissues. This can lead to weakness and a decline in overall health.

Berries high in antioxidants

Foods That Help The Body To Remove Senescent Cells

While researchers are actively investigating ways to selectively remove senescent cells (a field known as senolytics), they are already foods which can assist in reducing their negative effects and promote overall health. Here are some foods that can be beneficial:

  1. Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has powerful antioxidant and anti-inflammatory properties. Studies suggest that EGCG may help modulate senescence and reduce inflammation, making it an excellent addition to an anti-aging diet. For those who are sensitive to caffeine may find that the 3-4 cups of green tea necessary are too much, however the first pot of tea will be higher in caffeine so if you reuse the leaves you get the benefit without as much caffeine.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and phytochemicals that combat oxidative stress. Their anti-inflammatory properties may help lower the burden of senescent cells.
  3. Cruciferous Vegetables: Foods like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that may promote the removal of damaged cells and support cellular health.
  4. Turmeric: Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects and has been shown to combat cellular senescence. Incorporating turmeric into your meals can be a flavorful way to enhance your diet.
  5. Olive Oil: Extra virgin olive oil is rich in healthy fats and polyphenols. Its anti-inflammatory properties can help reduce the negative impacts of senescent cells.
  6. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation.
  7. Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) contains flavonoids that can improve blood flow and reduce inflammation, making it a delicious addition to an anti-aging diet.
  8. Nuts: Walnuts, almonds, and other nuts are rich in healthy fats and antioxidants. They can support cellular health and may help reduce the effects of aging.

Understanding the role of senescent cells in aging is an exciting area of research that offers hope for developing strategies to promote healthier aging. By incorporating foods that are nutrient dense and have a high level of anti-oxidants, we can support our bodies in managing the effects of senescent cells and inflammation.

Aging is inevitable, but the way we age can be influenced by our lifestyle choices. Embracing a diet rich in antioxidants and anti-inflammatory foods not only nourishes our bodies but also empowers us to age outrageously well. So, grab a cup of green tea, enjoy some berries, and make those dietary changes that can positively impact your health.

For more information on ageing well have a look at my free webinar 6 Tips for Ageing Outrageously. In this webinar we review four foods for brain health, ways to improve your brain health and supplements that can help.

There are other ways to support removal of damaged cells that are also useful to add to your regime and it may be useful to look at Is Fasting for me ? and Heat and cold, stressors which boost energy and slow ageing for some more information.

References

  1. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: a comprehensive review. Food Sci Biotechnol. 2022 Jun 18;31(9):1089-1109. doi: 10.1007/s10068-022-01114-y. PMID: 35756719; PMCID: PMC9206104.
Posted by Christine Pope on in Fatigue, Health Care, Nutrition, Tea

Six ways to improve your recovery from the latest bug

After a round of the flu, covid or the latest bug circulating do you give yourself time to test and recover ? Actually do you focus on your recovery or are you just focussed on getting back to your routine as quickly as possible? To really support and build a strong immune system its important to focus on what will optimise your recovery whilst you are acutely unwell and then during the recovery time.

What are the key areas you want to focus on to make sure you recover well?

First up when you are sick make sure you are getting adequate rest, whether its actually sleeping or lying on the couch watching your favourite streaming series. It’s often a good idea to rewatch a favourite series, it requires less brain power to stay across stories you already know. For me it’s usually a comedy show, like The Big Bang, my all time favourite BBC series, Pride and Prejudice and you know I may want to add Bridgerton to that list. My rule of thumb is if you still need an afternoon nap you probably aren’t ready to go back to work, give yourself at least one day when you don’t need to sleep part of it.

For many people who can work from home the option often means they keep working even when not well. Sick leave is there to be used when you are unwell so make sure you use it to rest up and recover. Chances are the work you do when you are unwell is unlikely to be your best. Make sure you do use your sick leave or carer’s leave as intended. If you are able to ask for work from home maybe use it for a few days post recovery to make sure you get enough rest and also avoid travelling in the cold and being around other people who may be unwell.

delectable baked pumpkin pie
Photo by Karolina Grabowska on Pexels.com

Often one of the symptoms of being unwell is loss of appetite so its deal to have the option of light and nourishing foods available as you recover. Soups are ideal and Harris Farm has quite a range you can access via Uber Eats!! There are also a couple of other easy soup recipes in my other blog and probably one of my favourites is Asian Chicken Noodle Soup in Winter warmers – soups . Not a lot of ingredients and fairly quick to assemble. Generally its a good idea to keep a stock of chicken broth for these types of occasions and some rice noodles in the cupboard. That gives you most of the basics or if you are really tired just make up the rice noodle and pour the broth over it for a very quick variation.

One of my recent additions to the list of nourishing foods is rice congee or chicken congee. It’s basically a form of rice porridge but its very easy to eat when you aren’t well. Gentle on the stomach too which is a plus. This recipe from Taste.com is a an easy one to start with, Chicken Ginger congee .

Maintaining hydration is also critical whilst unwell however there are a range of teas that can be helpful to manage symptoms. Peppermint tea can be soothing if you have a cough as well as settling an upset stomach. Ginger can also be a good option for nausea and is easy to make up as a tea by slicing it and steeping in a teapot for 5-10 minutes. More tips on useful teas are in the blog Herbal teas for hydration .

Finally once you are back feeling more yourself make sure you pace your exercise and don’t just head back to the gym at full intensity. Start with some gentle walks or stretching and build back up over a few weeks. If you return to exercise and are really exhausted by it then take a few days more recovery time before heading back to the gym again and then reduce the intensity of your next session.

Need a bit more help recovering from recent infections? You can make an appointment with Christine Pope at Elemental Health at St Ives on 02 8084 0081 or online at Elemental Health .