By The Green Parent

13th September 2021

Sebastian Pole, Co-Founder and Master Herbsmith at Pukka Herbs focuses on improving gut health and including powerful plants such as medicinal mushrooms in the diet.

By The Green Parent

13th September 2021

By The Green Parent

13th September 2021

3 Actions To Take Today

  1. Exercise - Research shows that moderate exercise – up to an hour per day – is known to improve immunity. If you’re looking for something calming and restorative you could try yoga. From increased strength and flexibility to stress relief and heart health, there are plenty of reasons to practice yoga. In fact, studies show that the benefits of regular yoga practice are invaluable to a healthy immune system.
  2. Focus on gut health - Now more than ever we understand the extent to which our gut health affects our overall immune function. The stress of modern life, diets high in processed foods and regular use of antibiotics have left many of us with guts that function far from optimally. Working towards better gut balance means including both pro and prebiotics. Probiotics reintroduce friendly bacteria to the gut and can be found in fermented foods like kefir, kombucha, kimchi and sauerkraut. Whilst prebiotics pass through the digestive tract undigested and feed the good bacteria already in your gut, foods such as Jerusalem artichokes, chickpeas and lentils are great additions to your daily diet.
  3. Incorporate powerful plants - Plants have lots of powerful properties and incorporating them into your diet is an easy way to help support immune function. The B-glucans found in medicinal mushrooms - such as reishi and shiitake – have been found to improve the activity of immune cells and shift immune system balance to decrease inflammation. Echinacea is one of the most recommended herbal remedies for colds and flu. This antiviral and antibacterial plant can be particularly useful for fighting infections of the upper respiratory tract.



Kicharee is one of my favourite recipes for boosting health. It has a numerous amount of benefits which include removing of toxins, restoring nutrition and it’s easy to digest. If you make a big batch, it could last a couple of days. Perfect for dinner or lunch.


  • 1/3 cup split mung dhal
  • 2/3 cup basmati rice
  • 3-4 cups water (a ratio of 1:3 or 1:4)
  • 1 teaspoon organic turmeric powder
  • 1 teaspoon ginger powder
  • 1 tablespoon cumin powder
  • 1-inch fresh ginger, finely sliced
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1/4 teaspoon asafoetida powder
  • 3 teaspoons organic ghee
  • Seasonal vegetables such as spinach, peas, carrots and/or mushrooms for an all-round healing, health and digestion-kindling meal


  1. Simmer the mung dal and rice in the water. Add in all of the herbs and spices, and then the vegetables.
  2. The best practice is to cook the kicharee on a very low heat in a covered saucepan. Do not stir the mixture after all of the ingredients are added, or it will turn mushy.
  3. Then add a couple of teaspoons of ghee to a pan and fry the cumin and mustard seeds. They will pop when ready. Add the fresh ginger, and then add to the finished kicharee.
  4. Stir once and serve.
  5. At the end, add a teaspoon of ghee to your dish.


Breathe deeply to cleanse your mind and body
Relaxation is something so naturally human. When we are at our most relaxed, we are happy, calm and at ease. But because we are exposed to regular stresses, we have to re-learn how to relax every day. Cleaning our lungs is such an important way to good health yet few do it well. Best of all it’s free and can be done anywhere at any time. Imagine that first view of the beach, closing your eyes and breathing in the sea air. How good does it feel?

This simple breathing technique will help to boost both your physical and emotional wellbeing: Sit comfortably in a cross-legged position. Allow your body to ground – straighten your back, close your mouth, lightly shut your eyes and gently settle your breathing. When ready, start to expel the air in your lungs forcefully through your nostrils keeping your mouth closed. Focus on contracting your stomach muscles. This moves your diaphragm upwards and inwards – pushing the stale air out of your lungs. When all breath is out, allow your stomach to relax. This draws your diaphragm down and like a sponge brings in fresh air. Breathe in and out quite quickly – a breath each second. Repeat 25-50 times and then draw a deep breath in and hold for a few moments before breathing out. Breathe normally for a few moments and when ready, repeat the whole sequence 3-5 times. Your lungs will now be cleansed, your blood rid of higher levels of carbon dioxide and replenished with fresh oxygen.

LISTEN Free guided meditation

N.B. It’s safe for almost everyone except those suffering with high blood pressure, hernias or vertigo.