Dear Judith Wellness Clients,

As we embrace a new normal with lockdown and COVID 19, we find ourselves dealing with new health issues along the way: some of us are working out more, some of us are feeling too ‘down in the dumps’ to focus on our health.

Is COVID also affecting you?

This is what the professionals have to say: According to Dr Victoria Albina (Cognitive Behavioral Life Coach), it is the underlying stress response that is having the biggest impact on our wellbeing,
"The presenting stressors are different. The root causes appear to be: fear of uncertainty, fear of losing control, fear of fear, fear of feeling our feelings, being worried we won’t be able to handle our feelings, unprocessed grief, unprocessed trauma, unprocessed loss, insecure attachments, anxious attachments, childhood trauma, all these things that can underlie anxiety. The focus has simply shifted during COVID.”

How do we find a way forward?

Keep your gut healthy, check your vitamin D levels, your inflammatory markers, your thyroid levels, adrenals, hormones and of course, your LIFESTYLE CHOICES. Choose to ‘buffer’ the anxiety with healthy habits, instead of reaching for another tub of ice-cream. A successful ‘anti-anxiety’ regime can include using a high-quality CBD oil. CBD oils have a short half-life, so they work quickly. Just a few drops a day is enough to help keep the stress at bay. A good example: 

- BioCanna from Coyne Health (Some herbals like passionfruit or chamomile are also helpful)

Never forget to move the body – and the mind – the easiest way is to participate in yoga or Pilates classes. Learn to breathe too – breathwork is key to reducing cellular stress.

Take a look at this informative article from Victoria Albina to learn a few Breathwork Tips and Tricks!


In this newsletter we cover:

  • Expansion of our practice into new premises
  • The science of gut and inflammation
  • All about InBody assessments
  • Favourite recipes for guilt-free snacks

We have opened a new integrative personalized nutrition practice in town in the new Physiotherapy Centre: SSPC for those who prefer this venue.  Stephanie is there every Monday. 
Phone 021 569 2444
for bookings 

Where We Are
Christiaan Barnard Memorial Hospital, The Link, 2nd Floor, Suite 201
Corner of D.F Malan Street & Rua Bartholomeu Dias Plain, Forshore, Cape Town                                                              @judithwellness
Breaking Down Gut Inflammation
- By Stephanie Rouillard
What's it all about?

To understand "leaky gut" and gut inflammation, one needs to first grasp the concept of "endotoxemia". So, let's break it down for you:

What is Endotoxemia?

Bacteria in the gut release fragments, known as LPS (lipopolysaccharides). They are essential in the body – our bacteria use them as signalling, communication and attachment tools. LPS particles are not problematic to the body when in the gut. However, excessive ‘leakage’ thereof into the bloodstream can cause issues.

Endotoxemia refers to the excessive buildup of unwanted LPS fragments in the blood. Our immune systems detect endotoxins and act on them immediately! They respond by manufacturing specific inflammatory proteins. Ongoing exposure to LPS molecules causes the immune system to remain activated – termed ‘chronic inflammation’.

How does Our body react?

The immune system’s response to endotoxins is often ‘low-grade’, meaning we do not often present with any overt symptoms. However, continuing LPS exposure has been associated with the development of the following conditions:
   - Cardiovascular Disease
   - Diabetes
   - Insulin Resistance
   - Rheumatoid Arthritis
   - Autoimmune disease, such as Lupus
   - Mood disorders – anxiety and depression
   - Neurological conditions – Alzheimer’s and Parkinson’s
   - Disruption in satiety & hunger hormones
   - Polycystic Ovarian Syndrome
   - Excessive muscle breakdown in cancer
   - Low testosterone (hypogonadism) in males
What can we do about it?

As integrative nutritionists, we aim to support the gut lining in order to prevent the uncontrolled movement of endotoxins from the gut into the bloodstream. Our clinical goals involve restoring GUT barrier structure, promoting healthy gut flora balance, and supporting immune system functioning.

Again, we acknowledge that nutrition is KEY to gut health and that personalized treatment is essential to achieve successful outcomes. Microbiologist, Kiran Krishnan, highlights some key interventions to address ‘leaky gut’:

- ‘Anti-inflammatory’ eating.
As high ‘inflammatory’ fat, high caloric intake exacerbates the endotoxemia response.
- Dietary Diversity
Dietary diversity leads to a diverse gut microbiome. The more diverse the microbiome, the more protective it is against endotoxemia.
- Healthy gut flora balance
Use of certain bacterial strains in probiotic supplements are showing promising effects on reducing LPS buildup in the blood. Spore-based probiotics are currently in the limelight.
- Probiotic intake
Specific carbohydrate derivatives, known as, produce powerful messengers in the GUT, called short-chain fatty acids (SFCAs). SCFAs promote the growth of ‘beneficial’ gut bacteria & stimulate the regeneration of ‘leaky’ gut walls.
- Antioxidant intake
Polyphenols and flavonoids found in plant foods reduce damage of unstable molecules to gut cells.
- Fasting
Intermittent fasting regimes, involving 13 to 14 hours of fasting with an 8- or 9-hour feeding period is showing promising results.
- Moderate exercise
Low-grade exercise has a modulatory effect on the barrier function of the gut. Interestingly, one study showed that 30 mins of moderate exercise prior to eating a meal significantly reduced LPS levels in the bloodstream.

To find out more, take listen to this media file from the reviewed Natural Medicine Journal.
Stay Up To Date And In The Loop

Remember to follow the Judith Wellness Facebook Page for the latest articles to help you build the tools to make your own health choices.

Also, go to
judithwellness on Instagram for tips and tasty ideas to try!
Judith Johnson & Associates'
InBody Assessment
Our New Tool To Find Out What's Going On Inside Your Body

What's It All About?
Through the use of our state-of-the-art InBody Technology, we are able to break down the many components that make up your overall health.

From a percentage breakdown of your water, protein, and mineral composition to calculations on your total fat-free and fat mass, our InBody Assessment is the most informative body-breakdown test you could take.

What do you get out of it?
Other than being able to show you your body as it is at present, InBody also gives you a report indicating various markers found within your body that could determine future health risks. 
With this new assessment, you will be able to predict your risk of developing chronic diseases, such as heart disease, blood-fat imbalances, insulin problems, and gynecological concerns.

More information can be found HERE, including what makes this assessment unique amongst all the many others out there, including BMI.
InBody-Friendly Recipe:
Flour-free Flax Bread
- 2 cups flax seed
- 5 egg whites
- 2 whole eggs
- 5 tbsp. flax oil, coconut oil, or olive oil
- 1 tbsp. baking powder
- 1 tsp. salt
- 1/2 cup water
- 3 packets Stevia
1. Preheat oven to 350
2. Add all ingredients to a blender or mixer.
3. Mix and add to a lightly greased bread pan.
4. Bake at 350 for 30 minutes.
5. Remove from pan. Slice and serve.
Recipe Of The Month
Almond and Cranberry Rusks
- 2 cups almond flour
- 1/2 cup rice flour or rye flour if you are not gluten-free
- ½ cup ground flax powder
- ½ cup desiccated coconut
- 1 Tbs bicarbonate soda
- 1 Tbs ground cinnamon
- ½ Tbs ground nutmeg
- ½ Tbs ground ginger
- ½ cup sliced almond flakes/almonds
- ½ cup hazelnuts, chopped
- ½ cup pecan nuts, chopped
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- 1 cup dried unsweetened cranberries finely chopped
- 3 eggs
- 1 Tbs vanilla extract
- ½ cup coconut oil, melted
- 1 tin coconut milk
- 1 Tbs raw apple cider vinegar
- ½ cup raw honey or ½ cup dates; soaked in 80ml warm water then blended 
  1. Preheat the oven to 180 ‘C
  2. In a large bowl, whisk all the wet ingredients together
  3. In another bowl, combine the dry ingredients and mix well.
  4. Add the dry ingredients to the wet ingredients and combine well
  5. Line a roasting tray with parchment paper (35cm) and spread the batter out evenly
  6. Bake for 40 min until golden brown and firm in the middle
  7. Remove from the oven. Turn it down to 80’C
  8. Lift the paper and the cake out of the tray and cool for 10 min
  9. Cut into small rusk pieces
  10. Spread the cut rusk out on the baking tray and bake for a further 4 hours with the door slightly open
  11. Remove from the oven and cool. Store in an airtight container
Judith Johnson & Associates: Stephanie Rouillard and Jenna Bowes (Kloof St and Benmore Gardens, Gauteng)

Fit into your Genes

Embark on a journey of self-discovery as you learn how to optimize how you eat, exercise and extend your vitality through understanding your genes.

Genes to Plate has been written by world-renowned industry leaders in Nutrigenomics and is available here.

Be safe and stay informed!
All the best & keep safe
Judith, Stephanie & Jenna
Judith is a fun loving, outdoor enthusiast who is passionate about people and creating the balance of life through good health. She is a registered consulting dietitian with 25 years of experience in private practice, and is now a consultant at a medical practice in Claremont, as well as the Wellness Warehouse in Kloof St, specializing in gene based personalized nutrition, chronic diseases, sports nutrition, diabetes care, weight management, functional nutrition therapy, holistic well being and complementary medicine

Keep up to date with the latest tips and trends by connecting with me on Facebook, Twitter or my website.
Copyright © 2017 Judith Johnson Consulting Dietician, All rights reserved.
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Located at the following addresses:
Wellness Warehouse Kloof - 50 Kloof St,Gardens,Cape Town, Wc 8001,South Africa
Medical Suites - 20 Wilderness Road, Claremont, Cape Town, Wc 7708, South Africa.

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Judith Johnson Consulting Dietician · 500 Kloof St · Gardens · Cape Town, Wc 8001 · South Africa

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