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Simple Ways to Strengthen Your Immune System Naturally



As many of you know, I'm a former Exercise Physiologist and yoga teacher and mom and these roles have made me fiercely passionate about how miraculous our bodies are and how given the proper support, we can function optimally. I believe we can establish simple, beautiful habits daily to bolster our health and that your health care providers should offer advice on how to do so. The focus of conventional, western medicine is reactive ... wait until you are sick and then offer synthetic options to treat part of you. I believe in a holistic approach to wellness that is proactive and have found many solutions personally in the wisdom traditions like Ayurveda where the approach is to heal the whole individual with simple, natural approaches that connect us with nature and our own innate ability to heal. Can you imagine….What if doctors only got paid if you were healthy? This would be a complete overhaul and shift in our healthcare systems in Canada and I believe we may reach this vision one day. Today, I want to invite you to empower yourself with knowledge, skills, and a joyful community to take examine your habits and get off auto-pilot when it comes to the choices we make to live better. I believe simple shifts in daily habits done with awareness and levity can change a person and the ripple effect will change the world. As Marianne Williamson so aptly wrote,

"It's not just in some of us; it's in everyone. And as we let our own light shine,

we unconsciously give other people permission to do the same. As we are

liberated from our own fear, our presence automatically liberates others.”

I'd like to teach how you can simply take back responsibility for you own health and it really is your personal choice how you wish to resource yourself. I would describe my approach as a mindful blending of traditional and modern approaches.

What if you could help your entire being, mind - body - spirit, to not just survive, but thrive?

“A bird sitting on a tree is never afraid of the branch breaking because it’s

trust is not in the branch but in it’s own wings.” - Ravi Kumar

Trust your wings, and let's dive in! I truly wish someone had had this conversation with me or even challenged my self-care habits when I was younger. My intention is that this approach and information saves you from a lot of pain, heartache, and offers hope for the future.


Examine each of these suggestions for what resonates with your heart first and let's get started!


Nourishment Everything we eat will either support our health or deter it. Our food is broken down into the building blocks for our cells. Vitamins and nutrients are crucial and if we aren’t getting the right foods and clean water daily, our health will deteriorate. Each generation of the expression of our cells is further and further replicated at a deficit. 80% of our food needs to come from proteins, fats, vegetables, and fruits. Complex carbohydrates (pastas, breads, baked goods, etc.) break down into sugars and add to our sugar tally so you have to be extremely mindful if you are relying on grains for a majority of your meals.


Please also try to eat as locally as you can and choose organic as often as possible.


I still have and just love a former cookbook series from the Australian Women's weekly and really appreciate this Wellness e-book from doTERRA Australia for it's beautiful and simple

recipes, tips, and suggestions for self-care practices to keep you nourished all season long.

Let me know which recipe you tried first!


Winter_wellness_ebook_2021
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Download PDF • 34.60MB

Supplementation Regardless of how clean and healthy our diet is, we will still be lacking vitamins and nutrients that are key to our body’s function. There are also some vitamins that we just can’t get from our food. The list of supplements we take daily are:

  • Life Long Vitality from doTERRA. This includes a cellular complex, fish oil, and multi-vitamin. This three pack of supplements supports almost every aspect of my health. These three offer all of the vitamins and nutrients I need to reach as close to my recommended daily allowance as I can get. They have been clinically proven to support your health in the areas of cardiovascular health, metabolic health, inflammation status, antioxidant status, energy level, immunity, and mood. (14)

  • Vitamin D. Truthfully, current recommendations for supplemental Vitamin D are too low. A 2017 study from Finland shows that we need to drastically increase our intake of Vitamin D. (15) Nutritionally, we only are meant to get about 20% of our vitamin D and that’s primarily from food sources people do not eat: wild eggs, quality fish, and non-pasteurized milk. 80% of our exposure should come from UV-B rays but we are taught to stay out of the sun and in Canada, we receive even less during the winter months. The study indicates that children can safely consume between 1000-3000 IU/day and adults can safely take upwards of 8000 IU/day.

  • I have also personally recently added zinc, vitamin C, additional Omega 3, and quercetin to our supplements.

  • Pre and Probiotics. Probiotics are designed to dose you with good gut bacteria and help replenish and restore your gut biome which is highly valuable to your overall health, including mental health. Anti-biotics can effect the body and mind for between 18 months to 2 years and if you've even been on anti-biotics, you have probably experienced this. Specific to current concerns, it has been shown that a variety of microbes help prevent against respiratory disease. (16) In our family, we also like to consume the occasional Cove Kombucha, love to add organic sauerkraut to meals, and make sure to keep fiber, color, and water high in our diet to keep the digestive system and gut working optimally.

Did you know there are more connections and signals running from the gut to the brain than vice-versa? This tells us that we collect vital information from the gut to inform the brain and so it is supremely important to address and support gut health when addressing overall health. In Ayurvedic medicine, all illness is treated as an imbalance so it seeks to heal and restore balance in the individual.