Metabolics are super clean and high end supplements, useful to have for any coughs/colds but also to give everyone a boost now if you are concerned!

Any questions do email me but I suggest the below for a baseline support if you wish.

Easy day to day foods

  • Keep well and outside when you can in sunshine, vitamin D is so key alongside using all the fabulous anti viral herbs and spices, including: Oregano, coriander, garlic, turmeric and ginger.
  • Wild garlic if you are a forager!
  • For pestos, add pumpkin seeds for extra zinc boost or start using pumpkin seed butter great in smoothies too
  • Bone broth for nourishing the immune system making soups packed with roasted vegetables for colourful soups add extra garlic cloves.
  • Mushrooms are high vitamin D food source I love shiitake as super immune boosting add garlic mushrooms to your favourite breakfast!
  • Think happy oils especially for our teen brains, omega 3 rich foods and avocado, think flax, chia and walnuts if you are a non fish eater.
  • Aim to reduce sugar especially the refined stuff as depletes our immunity think local raw honey instead!
  • We often forget about Vitamin A for liver lovers its an amazing food source packed with nutrients hide in burgers and Bolognese for the fussy eaters! Luckily it is found in lots of day to day orange and yellow foods like carrots, butternut squash, sweet potato, mango, liver and butter. You can boost up by taking some cod liver oil and there tends to be quite a bit of Vitamin A in multivitamin supplements. Maximum 5,000iu for adults, 2,500iu for older kids and 800iu for littlies.
  • Eat the widest variety of colourful veg and fruit that you can for high vitamin C think kiwi, citrus and goji berries, red peppers and parsley – home-made pestos come into their own for hiding super foods! Think outside the box and choose new variety especially local seasonal
  • Selenium is really key to fight viruses. think Brazil nuts- Brazil nut butter is gorgeous stirred into porridge, add Brazil nuts into pester blend nut butters into soups too for a wonderful creamy affect small amounts also in meat.
  • Sleep and getting outside exercise is so key to build a healthy immune response. Really important for all our children teens as they make such huge adaptations to their lives huge social and emotional impact to keep them well and happy.

Any questions do email me and keep well, Susie

Metabolics supplements for Immune strength they also have good stock as local and keen to support

To order call 01380 812379 state account 181379 for 10% discount and free shipping

Metabolics Elderberry Immune Support is formulated to contain various ingredients that support the functioning of the immune system.

Immunomax is a formulation that includes ingredients which contribute to the normal function of the immune system.

This product is a blend of Humic and Fulvic acid mineral complexes derived from extracts of humalite (a soft brown coal- like material) and oxidized lignite.

Do explore on immune page as there are liquids for wee ones!

I have added some of my favourite immune boosting ideas!

Goji Power Bars


  • 1 cup almond flour
  • 1 tablespoon coconut flour
  • 2 tablespoons flaxseed- freshly ground
  • ¼ teaspoon Celtic sea salt
  • ½ teaspoon baking soda
  • 2 tablespoons coconut sugar
  • ¼ teaspoon stevia
  • 2 eggs
  • ½ cup goji berries, soaked in ¼ cup boiling water to plump
  • ½ cup chocolate chunks


  1. In a large bowl, combine almond flour, coconut flour, flax meal, salt and baking soda
  2. Blend in coconut sugar, stevia and eggs with a hand whisk
  3. Mix in gojis and chocolate chips with a large spoon
  4. Spread mixture into an 8 x8 inch baking tray it will be about an inch thick
  5. Bake at 350° for 15 minutes
  6. Cut into squares and serve

Makes 16 bars

Green Chimichurri Sauce


  • ½ cup cilantro, chopped
  • 1 cup parsley, chopped
  • ½ cup olive oil
  • ¼ cup red wine vinegar
  • 2 cloves garlic, crushed
  • ½ tsp cumin
  • Salt to taste, about ½ tsp
  • ½ tsp crushed red pepper flakes
  • ½ tsp dried oregano


  1. Combine all ingredients in a blender or food processor. Pulse until well combined.
  2. Enjoy fresh, or store in the fridge up to 1 week.

Immune Supporting Bliss Balls This does use super food powders you can use collagen powder by Ancient and Brave

Want to perk up sagging energy levels, lower inflammation, support your immune system and aid recovery after a workout? Try these Immune boosting bliss balls. These delicious bliss balls are much lower in sugar than many traditional recipes and packed with antioxidants and anti-inflammatory nutrients The combination of turmeric, goji and orange gives these a wonderful vibrant colour while helping to lower in inflammation in the body.

Makes 25 balls

Preparation time: 15 minutes


  • 20g desiccated coconut
  • 30g Wholly Immune (ARG) if using and tolerate dairy if not using swap for whizzed up pumpkin seeds
  • 30g Phospholipid Colostrum or Arthred collagen powder (ARG)
  • 1tbsp local honey or maple syrup or melted coconut oil
  • Pinch of sea salt
  • 65g / 1⁄4 cup cashew nut butter think Brazil nut butter here!
  • 60g / 1 small orange peeled
  • 60g puffed brown rice cereal or puffed quinoa use quinoa if grain free, Rice Krispies will do!
  • 30g / 1⁄4 cup goji berries


  1. Place all the ingredients in a food processor except the goji berries and puffed rice and process until the mixture starts to come together.Add the puffed rice and goji berries and continue to process to break up the goji berries slightly.
  2. Take spoonfuls of the mixture and roll into balls. If the mixture is too wet add a little more colostrum or collagen. Place on a tray or plate. Store in the fridge until needed.These will keep in the fridge for up to 1 week.

Immune Boosting smoothie bowl


  • 2 cups (250 g) frozen blueberries
  • 1 banana (frozen ) will give a thicker consistency.
  • Strawberries are also great…use 1 cup.
  • Handful baby spinach leaves or Kale
  • 1 tablespoon acai powder use Navita from iherb.
  • 1 tablespoon goji berries
  • 1 tablespoon chia seeds
  • 1 serving of pea protein or use extra 1tbs ground seeds
  • 1 cup nut or seed milk, water or pure coconut water – depending on the consistency and taste you want


  • 1 handfuls fresh blueberries and strawberries for the top – Use other fresh fruits if you prefer.
Sprinkle of seeds and nuts


  1. Combine the frozen blueberries, banana, spinach/kale superfood, protein, goji berries, chia and nut milk into a high performance blender like a Vitamix.
  2. Blend until smooth and creamy – adding a little more milk depending on the consistency you like.
  3. Pour or spoon into 2 bowls.
  4. Garnish the tops with fresh berries, banana, nuts and seeds.

Serves 2


  1. Add pineapple in place of banana. It’s rich in bromelain that aids digestion and has anti-inflammatory properties.
  2. Use pumpkin seed milk in place of nut milk – it’s high in zinc for optimum immune function.
  3. Add a probiotic supplement that can will help support gastrointestinal health.
  4. Add spirulina powder or blue green algae or greens mix powder

Super Green Basil Pesto

Time to go green!

Benefit is the power of greens increases your alkalinity, your B vitamin status, parsley is a wonderful source of Calcium and coriander aids detoxification. Raw nuts boost essential fats so great for mood and weight management.


  • 2 cups freshly washed basil leaves
  • 1 cup fresh coriander
  • 1 cup fresh parsley leaves
  • ½ cup almonds soaked for 4-6 hrs in water (may use cashews/pine nuts)
  • 1-2 cloves garlic
  • mineral salt to taste
  • ¼ – ½ cup cold pressed olive oil can mix with hemp/flax seed oil
  • 1 tsp of greens powder (I like quantum/health force nutritionals)


  1. Combine the basil, almonds and garlic and salt into a food processor until the mixture becomes a course meal.
  2. Slowly add in the olive oil in a steady drizzle, pulsing the food processor on and off. Add enough oil so that the mixture is moist.
  3. Stir through the super greens powder may add more!
  4. Transfer to a glass bowl and pour a thin layer of olive oil over the top to keep the green colour.
  5. Leave to chill for 1 hour.

Serve as a snack with crudités, over fish or chicken or stir through courgette noodles!


Susie Rucker is now a fully fledged functional medicine practitioner. This is no mean feat and has meant travel to USA over the last few years to cover the different Modules. A punishingly long 4.5 hrs final exam and case study.


Ensure liver function is good reduce coffee, no alcohol and add in bitter foods to support bile flow

  • Turmeric is wonderful at supporting the liver and reducing inflammation alongside ginger
  • Taking a good quality fish oil to aid hormone balance 
  • Methylation pathways are working supporting with methylBs and diet rich in dark green leafy vegetables 
  • Good Bile Flow to remove toxins out of the body on waking drink warm water with lemon, juicing celery, radish into salads, fermented foods such as sauerkraut, kimchi, leeks and asparagus make a wonderful soup and support bile flow. Carrots encourage secretion of bile too. 
  • Organic apples, pectin in the skin is wonderful at aiding detox 
  • Good gut flora your microbiome is key in hormonal balance, eat fermented foods, miso, tempeh, sauerkraut and kefir 
  • Eat more broccoli and broccoli sprouts 
  • Beetroot supports the liver and wonderful in salads, roasted or steamed
  • No symptoms of bloating, or irregular bowel movements, running a stool test digs deeper if digestion is an issue or history of antibiotics, taking the PILL, pharmaceuticals and anti inflammatories all have a negative impact on the gut and the gut flora 
  • Remove all plastic containers, water bottles, stop using cling film, aluminium foil, choose clean care products Green People, Dr Organic to name a few, shower gels without parabens, sulphates, and PEGS. 
  • Only put on your body what you would eat! If you don’t understand the label don’t use it!
  • Aluminium free deodorant
  • Clean cookware, stainless, ceramic, glass or Green cookware which is TEFLON free. 
  • Filter your water and consider a chlorine free shower head or whole house filtration. 
  • Say no to throw away coffee cups the lining is toxic to your hormones, choose a bamboo or other non toxic material to have your daily coffee or even better herbal tea! 
  • If a coffee lover think organic water filtered coffee and no more than one a day as a hormone disruptor and may stress your adrenals 
  • Aim not to handle shop receipts, they are full of Bisphenol A, a hormone disrupter. Check the amount but no need to handle! Its toxic! 
  • Toxins disrupt the communication system as think of hormones delivering messages thoughout the body 
  • Hormones run our brain, due to more hormone altering chemicals we are now getting  Alzheimer like changes in young brains we need to detox as part of our daily life. 
  • The Egg and sperm are very high in fat, they are lyophilic, the body hides toxins in fat cells, aim to detox prior to conception to prevent passing on your toxins to your children. 

It has never been such a challenge for us to eat clean, drink clean water and to live a life which is toxic free. However you can begin to make small changes to reduce the toxic load for our children, as mothers we are great givers of our toxic metals so the more you can do before conception the less likely you are to pass on these toxic metals.

  • Safe removal of amalgam fillings only using a dentist who is experienced in this to keep you safe. 
  • Begin to add in supplemental chlorella and spirulina to your morning smoothie or in capsule form
  • Add in dulse seaweed to your salads or soup stocks to pull out toxins. 
  • Practice dry skin brushing to boost your lymphatic flow
  • Exercise and sweat more!
  • Invest in an infrared sauna
  • Boost your glutathione levels, glutathione orchestrates detox, it is the most powerful anti oxidant. 
  • Eat a diet high in fibre and bursting with anti oxidants 
  • Use a charcoal based binder to pull toxins form the gut, using liposomal zeolite and increasing glutathione all help to boost detox of toxic metals 
  • Supplementing with vitamin c and Alpha Lipoic Acid 

Are you out of balance? 

Can you blame it on your genes? The metabolism of hormones and balance of hormones is multi-layered. We need good sleep, clean food, junk free diet, toxic free environment and our genes our DNA needs to be expressed in a healthy way and is impacted by all of the above, so do not blame your health on your genes but our gene expression our EPIGENTICS.