The 5 SUPERSTAR Strategies to ROCK your immune system – Corona Virus and Beyond

Putting Up Your Protective Shield

Do you realise that we own the most amazing, efficient healing machine on the planet?  Our own bodies are actually the most incredible, knowledgeable doctor you will ever know! Listen to your body.




  • Are you feeling stressed during this Corona Virus crisis?
  • How are you coping with this stress?
  • Are you reaching for comfort foods?
  • Are you worried that you have gained or will be gaining weight during lockdown?
  • Are you worried about your health now and in the future?
  • Are you worried about the health of your loved ones, now and in the future?

The really good news is that small changes to your way of eating and living can really support your immune system to easily fight any illness.

These are the 5 Superstar strategies to peak performance and optimal health

SUPERSTAR 1: Food and the 5 Starlets- adopt nutrient-rich food.
SUPERSTAR 2: Stress – find strategies for internal peace of mind.
SUPERSTAR 3: Sleep – are you sleeping enough?
SUPERSTAR 4: Intermittent fasting – give your body time to heal.
SUPERSTAR 5: Exercise for body and mind.


Hippocrates said, “Let food be thy medicine and medicine be thy food.”

Never has there been a truer word spoken, especially during this trying time. A strong immune system has been shown to protect against the worst effects of the Corona Virus. The eminent British Consultant cardiologist, Dr Aseem Malhotra, highlighted the importance of good metabolic health for protection against and quick recovery from COVID. The paper “COVID and the elephant in the room’ was published in the on 16th April 2020. Another article “How Poor Diet Contributes to Coronavirus Risk”, New York Times, 20th April, also looked at the statistics of death and serious complications from COVID. The conclusion is that the risk is much lower when your immune system is healthy.

One of the best ways to build immunity and protect yourself and your family is with nutrient-rich food.

For more information and help to make those changes, go to


A New Way of Eating

Adopting a way of eating which is nutrient-rich, including healthy fat and reduced highly-processed carbohydrates has been shown to protect our bodies and help us fight viruses. As well as satisfying our cravings for vital vitamins and minerals, nutrient-rich food has been shown to help manage blood sugar levels and maintain healthy weight and blood pressure.

The most important things to consider, for lung health especially, are whether you have enough:

  • Vitamins : A, C, D, E, K.
  • Healthy fats to satisfy our cravings and allow for the proper absorption of vitamins A, D, E, K.
  • Sunshine to help our bodies create vitamin D.
  • Minerals: zinc, magnesium and selenium.




Hi, I am Rowana or Ro. 6 yrs ago, I changed my eating habits and lifestyle after a friend died of bowel cancer. It woke me up as I realised that my friends and family were suffering and dying at increasingly younger ages from lifestyle diseases; Heart disease, type 2 diabetes, arthritis, cancers, depression etc. The improved immune and health benefits I experienced from changing my lifestyle has inspired me to create NOSH ROCKS.

My vision is to inspire people and teach them how to adopt a lifestyle which positively impacts both physical and mental health. The cornerstone of NOSH ROCKS is my passion for delicious, satisfying, good quality, low-processed, nutrient-rich food.

NOSH is slang for food but is also an acronym for Not Only Slim but Healthy. I love food, preparing, cooking, eating… even shopping for food. Food ROCKS! Used wisely, it can have an amazingly positive impact on mind, body and soul. ROCKS is also an acronym for RO’s Carb-cutting Kick Start. Firing you up to take the first few steps towards better health.

In this simple guide. I have taken 6 years of research, trial and error to give you tips on how, you too, can improve your immune system to give you peace of mind. To support you throughout this crisis and for the future health and well-being of you, your family and your friends.

The benefits I personally experienced were:

  • Weight loss – gradual but permanent of more than 25kgs!
  • Significantly improved immune & digestive systems.
  • Increased energy.
  • Better moods.
  • Reduced inflammation.

Gone are the colds, flus, anti-acid tablets, back pain and more.


In the past few years, I have been inspiring friends, family and clients on the benefits of eating nutrient-rich food. Through coaching and fun Body Transformation Challenges, I show them how easy it is to include tasty, satisfying food into their daily life. Learning, cooking and dining together as I guide them through a RITE of Passage to Radiant Health. The testimonials speak for themselves:

Anne: By week 5, I had made an amazing discovery…  I was now completely pain free!!!  I couldn’t believe it!



Elke: I feel fully energized. I lost weight at a steady and slow pace. Contrary to a “diet”, there was no food deprivation required. I recommend it to anyone who wants to make long lasting and impactful positive lifestyle changes!

Marilyn:I knew I had met the very person who could give me the information and training I needed for my journey back to health and fitness. Thank you Rowana for caring enough to teach me how awesome my body is! 



Biliana: biggest a-ha moment was when I realised that the foods Rowana prepared for us made me forget the hunger.



Paula: I lost 5 or so kilos during the challenge but I am continuing to lose weight 0.5-1kg a week. but the reduction in inflammation was key! Gotten used to having sore Achilles tendons…I tried a lot of things..then running down the steps I realised…Hey, my tendons don’t hurt. I don’t grimace with pain anymore when I take my first steps!

Roger: “my weight gradually decreased by 14 kgs/30 lbs/2 stone….But losing the weight is really just a positive consequence of making important life-style changes. The real benefit is improved health;

Drop me a mail and let’s chat to see how I can support you:

For more Testimonials, Check out: https:\\


The 5 Superstar Strategies of NOSH ROCKS – Not Only Slim but Healthy, RO’s Carb-cutting Kick-Start

Superstar 1: Food: Nutrient-rich, Satisfying and Tasty to Boost Immunity

Good nutritious food is the No.1 Superstar and there are five Starlets to inspire you eat better and improve your nutrient intake. For Radiant Health, your body needs a good balance of macro-nutrients and a full range of vitamins and minerals.

Starlet 1: Limit your daily sugar intake, especially fructose.

Sugar numbs our white blood cells which normally fight bacteria and viruses. So whilst eating sugar, our immune system is not working well. Consistently raised blood glucose levels also increase the risk of heart disease, type 2 diabetes, speeds up ageing and it increases the risk of chronic diseases, cancers, tooth decay, stress and more.

The World Health Organisation recommends 25g of sugar per day for adults and 14g for children. What does this mean?



A:  250 ml of fruit juice, nut milk or soda will get you close to the 25g daily limit

B:  200 ml of fruit yogurt can contain more than 28g/7 teaspoons of sugar.

The best strategy is to wean yourself off sugar. It takes 2 weeks to change our taste-buds. If you find it impossible, try a natural sweetener which does not create a blood glucose hit. Natural Stevia, Erythritol, Xylitol, Monk Fruit powder. Avoid chemical sweeteners as these can negatively impact the gut bacteria which is at the heart of our immune system.

Starlet 2: Eat quality, organic protein and more vegetables

Protein is one of the essential macro-nutrients for our bodies. Your body uses protein to build and repair tissues, for enzymes and hormones, It is also an important building block of bones, muscles, cartilage, skin and blood. Choose organic, unprocessed, eggs, wild-caught fish, meat, nuts, seeds, lentils and other pulses. N.B. Pulses should be soaked to reduce any inflammatory effects.

It is important to eat a rainbow of vegetables; spinach, kale, broccoli, cauliflower, cabbages, onions etc. Introduce more fermented foods; Cheese, kimchi, yoghurt, kefir etc.

Vegetables are rich in vitamins; A, B, C & K, minerals and antioxidants to support and protect our immune systems. Spice them up with nutrient-rich herbs, garlic, ginger, turmeric and don’t forget the good fat. Herbs and spices such as oregano, sage, peppermint, basil, garlic, ginger etc are thought to have anti-viral properties. Add them to salads, sauces or make a tea.

Fermented foods are rich in healthy bacteria to support our 2nd brain, the gut! Don’t be put off by the word fermented. It just means that they are ‘pickled’ in salt water. Vegetables such as cabbage sauerkraut or kimchi are high in fibre, vitamins A, C, K and various B vitamins. They contain pro-biotic bacteria which nourish our gut and they are a good source of iron, manganese, copper, sodium, magnesium and calcium. Eat them with cheese or add them to salads etc.

Starlet 3: Eat more good quality fats

The body needs healthy fat to really satisfy your hunger, absorb nutrients; especially vitamins A, D, E & K, and it is essential for building block for cell walls and to maintain many processes in the body. Approx 2tbsps per person per meal is a good measure.

Try olive oil, butter, coconut oil, ghee, lard etc. Avocados, oily fish, fatty meats and offal etc. Unless cold-pressed and organic, avoid seed oils such as sunflower, rapeseed colza etc as these cause oxidative stress and inflammation in our bodies.

N.B. Healthy Fat in your food does not convert into body fat.  Sugar and fast carbohydrates (bread, cakes, biscuits, pasta etc) actually cause insulin spikes leading to fat storage.


Starlet 4: Avoid products containing gluten

Gluten undermines the immune system by allowing more toxins into the bloodstream and raising systemic inflammation.

As well as being present in grains such as wheat, barley, rye, etc, it is also an added ingredient in most processed foods, sauces, condiments, soy sauce etc. When you start your journey to a new way of eating it is important to check the ingredient labels.

If you feel that you ‘can’t live without bread’, eat quality organic spelt sourdough bread, try tapioca or potato starch ‘bread’ and cake recipes or pasta made with lentils, peas, etc. Check out my website for the starch bread recipes.

Starlet 5: Choose healthy snacks

If you feel the need to snack, consider whether you are eating too many carbohydrates, sugar etc or not enough fat with your meals. 2tbsp of quality fat (See Starlet 3) per meal per person is considered a good measure.

Still hungry? Try more satisfying snacks like cheese, vegetables or protein and nutrient-rich nuts & seeds. Note that nuts & seeds taste better and have a crunchier texture if you ‘activate’ them. This just means to soak them in salty water and then dry them out. Look up ‘benefits of activating nuts & seeds’ online.

N.B. Most of the snacks you find in the supermarket contain seed oils, gluten, and sugar. These don’t support our immune systems and they will make you feel hungry!



Superstar 2: Stress

Stress, unfortunately, has become an integral part of daily life, especially during lockdown. Try to avoid watching too much negative media which is causing fear and panic. Additionally, be your own detective, find the cause and find ways to manage this stress. Chronic stress undermines the immune and digestive systems and can make sleeping problematic. If you can’t remove the root cause, try:

  1. Yoga: it relaxes your muscles and clears your mind.
  2. Meditation: Reduces stress and promotes emotional well-being.
  3. Fun & Laughter: Laughter is great medicine. Laughter yoga, comedy shows, share a joke. Rekindle an interest in old pastimes which used to bring you joy. Do something fun and invigorating.

Superstar 3: Sleep

This is our cat Toby. Like most animals, he has no problem sleeping! A good night’s sleep invigorates mind, body & soul. It sharpens your brain, improves your mood and physical fitness.

Unfortunately sleep is elusive for a lot of us. Sleep deprivation can have serious consequences for your weight, blood pressure, brain, heart, and overall health. The average recommendation is about 7-8 hours. Listen to your own body!

Be your own detective and find the root cause of your sleeplessness. Develop strategies to deal with it. Ensure the environment is comfortable; dark, good temperature, quiet, no electronics etc. Try self-hypnosis or sleep meditations.

Superstar 4: Intermittent fasting

Don’t like breakfast? This is actually a health boosting strategy! Extending the time without eating gives our bodies a break from producing insulin and spiking our blood glucose levels. This helps in weight management as it stimulates the metabolism. It is also better for overall health as the body repairs damaged cells when we fast and speeds up healing.

Fasting is a normal part of daily life. This is why we have ‘Break-fast’. Extending this time to a 16/8 window is a good place to start. This is when you fast for 16 hours e.g. Between 6pm and 10am the following day. Try once per week, building up to 2 or 3 times a week. Drink water or herbal teas without milk or sugar to avoid insulin hits. Break your fast with protein, vegetables and good quality fat.

N.B. Breakfast has been promoted as the most important meal of the day but it is a myth, created by the cereal companies. Cereals, high in sugar and carbohydrate actually create hunger. On a positive note, fasting can save you time and money as you are skipping a meal.


Superstar 5: Exercise

Exercising regularly makes you happier, reduces stress and cuts the risk of chronic diseases. It also helps improve your brain and memory.  However, before you rush out to run a marathon, it is actually more important to get your body back in balance with a change of eating habits. Losing weight by adopting an anti-inflammatory diet means less strain on the joints and faster recovery times.

And… give yourself a break. You are amazing! Changes are challenging- take one step at a time!

I eased gradually into running after losing the first 12 kilos. I had more energy and enthusiasm for exercise. Inflammation and pain in my back and joints had disappeared!

Try to walk more, especially in the sunshine. When you are feeling fitter, High-Intensity Impact Training (HIIT) or interval training are useful. Just 11 minutes of cardio, 3 times a week, is enough. If this is not your thing, consider more gentle pursuits such as pilates, yoga etc.

Superstar Strategy Summary

So in summary, your body is the most amazing, advanced machine on the planet and you own it. Like a flower, give your body water, sunshine and good nutrients and it will flourish.

Looking at it another way, you are more fabulous than any super-car. Give yourself the care and attention you deserve. Love yourself by providing your body with clean water, good oil and quality fuel. Your body will last longer, be less prone to breakdowns and you will have many more quality, fun, pain-free years!



  • Superstar 1: Food – Eat tasty, satisfying, nutrient-rich foods, especially food which supports your immune system to fight against viruses. Vitamins: A, C, D, E & K. Minerals: Magnesium, Zinc, Selenium. Remember the Healthy fats. Herbs & Spices with anti-viral properties etc.
  • Superstar 2: Stress – Limit time watching negative media. Develop ways to reduce other sources of stress.
  • Superstar 3: Sleep – Try to get sufficient rest.
  • Superstar 4: Intermittent fasting – Give your body time to heal. Save time and money too!
  • Superstar 5: Exercise – preferably outdoors to increase vitamin D.

NOSH ROCKS- be your most Amazing self with Nutrient-rich, Satisfying, Tasty Food!

Check out the guide. Look for ways to make small changes which will have a big impact!

How can I support you more?

Let me inspire you to easily re-create comfort food that is delicious, nutritious, satisfying and healthy! Quick, easy, delicious home-made chocolates, simple, taste-tingling ‘Brazilian’ Cheese breads, nutrient-rich humous and patés and much more.Foods which improve and protect the immune system for yourself and your family.



The side effect is that you may actually feel a loosening of those clothes, a lightness of mood, a relaxation from stress!

NOSH ROCKS when you need more inspiration and support to adopt a new way of eating. A way of eating which will improve and protect the health and well-being of you and your family; mind, body and soul, now and in the future. With our easy 3 step-system, A RITE of Passage to Radiant Health, we guide you gently through a simple process, adapting your lifestyle, one step at a time.


Choose a format which suits you, your family, your lifestyle:

  • Learn, Cook and Dine group ‘Body Transformation Challenges’.
  • Individual, family, friends – coaching online.
  • Individual, family, friends – coaching in your home.
  • Fun, themed courses to create a healthy apero.
  • One-off events; Team Building, Birthday Parties, Hen Parties, Stag Parties.
  • Courses for business people who travel on a weekly basis to Switzerland.

Drop me a mail. Let’s talk. How I can inspire and support you?

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