​We are in the heart of cold and flu season. Are you and your loved ones prepared to fight off the various viruses around us? 

Medicinal herbs have been used in Europe and Asia for thousands of years to strenghthen the immune system and enhance immune function in order to protect us against harmful viruses. 

Specific adaptogens found in nature have the power to strengthen and support our innate immune system. As a herbalist, I combine medicinal herbs to make custom tinctures for my clients to protect them from viruses circulating in our environment. 

With the cold and flu season upon us and the added threat of the Covid-19 virus, don’t leave yourself vulnerable. 

Message me to set up a virtual consultation to discuss how you can protect yourself and your family this upcoming flu season.

Stay healthy, 
Jen

We crave it. It's a delicious treat, a reward, an indulgence. But, what happens once it enters our body? 

Sugar converts to insulin and excess insulin negatively affects the body in so many ways. It's bad for our heart, brain, skin, joints, teeth, liver, and mood. Sugar is also addictive, so the more we consume, the more we crave. Falling into a vicious cycle of wanting more, ingesting more, and so on. 

OUR HEART
Studies have shown an association between a high - sugar diet and a greater risk of dying from heart disease. Sugar negatively affects the heart leading to heart disease in several ways. It causes chronic inflammation and raises blood pressure, both routes to heart disease. High amounts of sugar also overload the liver and eventually turn into fatty liver disease. Diabetes follows, which also increases the risk of heart disease. 

OUR BRAIN
When we ingest sugar, our brain gets a surge of the feel-good chemical dopamine. The more sugar we have, the more we crave. Our body wants to recreate that surge of feeling good. Besides the addiction aspect, sugar slows cognitive function and deficits in memory and attention. High glucose levels are associated with decreased mental capacity and a greater degree of brain shrinkage. 

MOOD 
The occasional candy or cookie can give you a quick burst of energy by raising blood sugar levels, otherwise known as a sugar high. As our cells absorb the sugar and levels in our bloodstream drop, we experience a sugar crash. A large study linking depression to increased sugar intake found higher sugar consumption rates were associated with a greater incidence of depression. It has is proven that healthy young people are significantly affected by their ability to process emotions with increased sugar intake.

SKIN, JOINTS 
Increased inflammation from excess sugar takes a toll on our skin. It ages us by damaging collagen and elastin, causing wrinkles and sagging skin. Inflammation is horrible for joints, increasing joint pain. 

IS ALL SUGAR BAD FOR US? 
The goal is to stay away from highly processed sugar with no nutritional value. Natural sugars from fruit and milk are OK in moderation. Honey and maple syrup are better choices than sugar. They contain small amounts of vitamins and minerals. 

Supplementing with natural sugars is not ideal. Once our body breaks down sugar into monosaccharides, sugar molecules, all sugar is the same once broken down. 

If you think you may be consuming too much sugar in your diet, I recommend cutting back on all processed sugars to start. Once you've accomplished that, focus on replacing other sugars with protein-rich snacks or switch from sugary foods to fruit when you have a sugar craving. 

The cravings will eventually subside. If you find it hard to give up the sugar because the cravings are too intense, try adding mineral chromium 200 grams, 1-3 times daily. This will help control your blood sugar and lessen your cravings. 

One easy switch you can make is to switch from soda pop to water or sparkling water, adding a couple of ounces of pomegranate juice. Try replacing flavoured yogurt with plain yogurt. And replace table sugar with monk fruit sugar (even when baking). Other sugar replacements include stevia and dates. Whatever you decide to substitute with, cut the quantity in half. You'll get used to it, and it will get easier as you go. 

You can do this and your body with thank you! Questions, I am here to help. 

Jen

​

Want to start the year off feeling lighter, more energized and happier? Incorporate the following six tips
and see significant improvement in how you look and feel. 

DRINK MORE WATER
Simple, but this tip packs the most punch. Water prevents
dehydration, eliminates toxins, aids in digestion, and ultimately increases energy and aids in weight loss. We take it for granted so we don't give it the kudos it deserves. Increase your water intake gradually by a few glasses a day and start seeing a difference in how you feel. 

GET QUALITY SLEEP
Sleep is a necessity. Our busy lives have justified our need to sleep less, which has had detrimental effects on our well-being. Lack of sleep or poor sleep affects glucose metabolism, which contributes to weight gain. Sleep deprivation decreases cognitive function and increases depression. Lack of sleep also makes us more susceptible to disease, including heart disease and fatty liver.  Try shutting down all electronic devices an hour before bed and promote a dark, clutter-free environment. Darkness stimulates melatonin production, helping us catch those zzz's. 

JUST SAY NO TO SUGAR
Sugar causes inflammation and contributes to cellular ageing. Quite simply, sugar causes insulin sensitivity, which leads to insulin resistance, which promotes weight gain. It increases the risks of diabetes and disease and robs our body of vitamins and minerals. Sugar is proven to be highly addictive. Once you ween your system off of it, you will no longer crave it. 

TAKE A BREAK FROM ALCOHOL
Dry January? Dry February? Why not? If you can't do an entire month, that's OK too. Start by limiting the number of drinks you consume during the week or per day. Or maybe limit yourself to just a couple of drinks on the weekend? Your liver will thank you, your mood will improve, and you'll have more mental clarity. You may even shed a few pounds as alcohol adds so many empty calories. 

MOVE MORE
It's cold; I get it. Bundle up and walk for even just ten minutes a day. The fresh air and sunlight will do wonders for your mood. Walking has great benefits for your heart; it lowers blood pressure and sugar levels. It helps fight off depression, negative emotions, and stress, especially if you walk amongst nature, like in a forest. It's a significant boost of energy, and don't forget the fantastic benefits of the all-important vitamin D. 

ADD MEDICINAL MUSHROOMS TO YOUR DIET
Mushrooms are nutritional powerhouses with great health benefits. Mushroom blends and their benefits vary but incorporating these wonders into your diet can help improve immune function and cognitive energy, reduce inflammation, slow down the ageing process, improve heart health and lower cholesterol. If you're interested in learning more about how they can improve your well-being, and finding the right blend for you, reach out, I can help. 

Stay healthy and all the best for 2021.  

​This holiday season, enjoy this festive chocolate bark with a hint of maple syrup packed with wholesome goodness, pistachios, coconut and goji berries! It's an easy vegan, gluten-free, and oil-free holiday dessert.

Ingredients
10 oz. dairy-free dark chocolate (70% cacao) 
2 tsp Maple syrup
1/4 cup crushed pistachios
1/4 cup goji berries
1/3 cup coconut chips
1 tsp vanilla
few pinches coarse sea salt

Instructions
1 - In a large saucepan over low heat, gently melt the chocolate, stirring frequently.

2 - Line a baking sheet with parchment paper and pour the chocolate onto the covered pan. Smooth with a spatula to form a giant oval ~1/4ʺ thick or desired thickness.

3 - Top chocolate with pistachios, goji berries, maple syrup, coconut chips, and a few pinches of coarse sea salt

4 - Place baking sheet in the freezer for a few hours to set.

5 - Break into pieces with your hands or a knife. Serve!

Store leftover Maple Pistachio Goji Berry Chocolate Bark in the freezer or fridge until ready to enjoy.
 

​So much talk about vitamin D these days; vitamin D and the immune system, its effects on the lungs, respiratory system and Covid-19, and that most North America's are vitamin D deficient. 

Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin - manufactured in human skin when in contact with the sun's ultraviolet rays—or ingested and absorbed through the intestinal walls. Functionally it is more like a hormone, and it is structurally related to estrogen and cortisone. 

Vitamin D plays a vital role in the absorption of calcium in the body and bone homeostasis. Other benefits include preventing certain cancers, maintaining bones and teeth,      and treating diabetes, eye and skin problems, asthma, and more. Increasing epidemiologic evidence links vitamin D deficiency and autoimmune diseases, including multiple sclerosis, rheumatoid arthritis, diabetes mellitus, inflammatory bowel disease and systemic lupus.

The implications of vitamin D deficiency on the immune system have also become more evident as of late. Immune cells have vitamin D receptors. In the context of vitamin D deficiency, there appears to be an increased susceptibility to infection when vitamin D is lacking. Recent studies also link Covid-19 deaths and vitamin D deficiency. A recent study in Spain discovered that more than 80% of the patients who tested positive for Covid-19 were vitamin D deficient. More testing needs to be done to understand the correlation between vitamin D and Covid-19.

As cold and flu season is upon us, and as we live through the pandemic's challenges, immune system health is critical. Winter, cloudy days, less exposure to sunlight, ageing, and darkly pigmented skin all inhibit the sunshine vitamin production. Speak to your medical practitioner about a blood test that can measure your vitamin D levels. 

In the meantime, get outdoors and incorporate foods into your diet high in vitamin D. Animal products, fish oils, egg yolks, butter, and oily fish such as mackerel, sardines, herring, and salmon are good vitamin D sources. 

Reach out if you have any questions on vitamins and the direct effect on your health. 

Stay safe and stay healthy, 
Jen

​It's officially cold and flu season. This year, more than ever, I have received calls from anxious parents concerned about how to prepare their kids.

The immune system is what protects us from outside invaders. Strengthening it is the best way to ensure that we have what it takes to fight off potential and harmful viruses naturally. The immune system is not a single entity but a system that requires balance and harmony for optimal function. Strengthening it is a multifaceted approach. We need to do less of what weakens it and more of what supports and strengthens it. 

A large part of our immune system is in our GI tract; what we eat and don't eat is significant in our defences. Eliminating sugar and processed foods will help protect the gut lining, not kill off our gut flora, leach minerals and vitamins from our body, and cause free radical damage. Replacing those foods with fruits, vegetables, and healthy proteins is vital to keeping our guts in harmony and best prepared to attack foreign invaders.

Medicinal herbs are also essential in keeping the immune system's various elements in tip-top shape. Elderberry syrup, astragalus root, and peppermint herb are great plant allies for supporting our immune response, adapting to stressful situations and protecting our respiratory system from viruses. They are safe and effective for kids. Administering the above in a tincture multiple times a day provides a robust Immune system to help us while we go into the cold and flu season. 

For optimum immune function for kids, I recommend daily doses of Vitamin C (Ester C Supreme by Sisu), Vitamin D(drops by Genestra), and multivitamin (Whole food fruit and veggies by Juice Plus+). 

Diet is critical, but so is lifestyle. Physical activity and adequate sleep are essential. Since stress wreaks havoc on our gut and our immune system overall, we need to support our kids mentally and emotionally. Herbal and Bach Flower remedies can help calm and nourish stressed, sad, overwhelmed, and anxious children.

Questions? I am here to help, even the youngest and most precious. 
Jen
*Always consult the advice of a Clinical Herbalist, especially when administering medicinal herbs to children.