Yes, I have a lovable, sweet, precious, and picky boy. When I was pregnant, I had all these plans about how I was going to feed my child. My career as a chef convinced me that I would provide delicious and nutritious homemade food that my child would love. It started great; he loved breast milk! He was one of those children who didn’t sleep a lot, so at six months I was convinced that if he started to eat food, he would sleep better. Well. That backfired. He did not like food. Nevertheless, he was thriving even though he was not gaining as much weight as other babies, but he was alert and reaching all his milestones. I kept the practice of breastfeeding alive.

Now, at almost ten, he eats well, although he does not eat everything, but that is okay. He always tells me that when he is older, he will like salad, but for now, he eats lots of broccoli, carrots, peas, celery and cucumber, and I can live with that.

When my son was four years old, I decided that my path was to go back to school to study nutrition. Here is the heart of what I learned about nutrition:

1. Never bribe you children with candy as it creates an unhealthy relationship with food. If your child does not want vegetables, try again tomorrow.

2. Children have different needs than adults. They need to build, whereas adults need to sustain or cleanse, therefore too many vegetables and not enough building foods can be too cleansing for children.

3. Making homemade cookies is one hundred times better than buying them at the store.

4. Really limit sugar.

5. Start the conversation about food choices young; eventually they will get it.

6. Be consistent, but not dogmatic. Allow them some fun.

7. Talk to them about listening to their body and noticing how they feel when they eat and when they are full. If a child says he is full halfway through the meal, respect that and let them stop eating, but tell them there are no snacks, or if they are still hungry later, they will have to eat the rest of their dinner.

8. Focus on whole foods including grass fed and free range meats and eggs, organic vegetables and fruit, complex carbohydrates (brown rice, whole breads, quinoa, oats) and healthy fats. Avoid all foods with high fructose corn syrup and hydrogenated oils. Eat most meals at home. Avoid all packaged breakfast cereals because the cardboard box it is in is probably more nutritious.

Feature Product: Vital Kids

When you need nutritional support and energy for your child during those crucial growth spurts, Vital Kids provides 56 vital ingredients. It’s an all-in-one daily multi-nutrient clinically tested to improve memory, learning and concentration in children. Plus, Vital Kids has a natural, mixed berry flavour that is sweetened with a natural organic sweetener, Thaumatin, for great taste! Vital Kids is gluten free, dairy free, wheat free, lactose free, yeast free, egg free and free from artificial colours, flavours or sweeteners. Vitamin supplements should not replace a healthy diet.

By Michelle Pascal, Registered Holistic Nutritionist

Follow us on Facebook, Twitter and Instagram for a chance to win our Back to School Giveaway including probiotics, vitamins and greens.

Essential fatty acids (fish oils, omega 3s) are fats that are essential in the diet because they can't be produced by the body. These fats help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients. EFAs are also vital for healthy brain function and vision.

Clinical studies have confirmed that supplementation with essential fatty acids can improve symptoms of ADD, as well as many other mental disorders and dysfunction including depression, learning disorders and dyslexia. The brain is more than 60 per cent fat, and it functions far better with essential fatty acids.

When a child’s diet contains a lot of sugar and junk food, it will cause an imbalance of fats to simple carbohydrates. A fatty acids deficiency is also related to eczema, allergies and fatigue, in fact, children suffering from ADD and learning problems have a higher incidence of eczema, asthma, and other allergies.

Upon supplementation, the good fats are slowly incorporated back into the tissue of the brain. Over several weeks or months, improvement may be seen in behaviour, learning, and symptoms of ADD. Continued supplementation is necessary to maintain positive results, although intake may be lowered after about four months of continuous supplementation.

Please stop in to speak with Michelle, owner of Quantum Vitamins and Registered Holistic Nutritionist (RHN), to learn more about supplementing with essential fatty acids.

Probiotics are beneficial bacteria or yeast organisms that populate in our digestive tract, providing numerous benefits. Here is why parents should consider supplementing with probiotics especially when going back to school.

1. Probiotics help boost the immune system – With students now heading back indoors and spending large amounts of time in classrooms with each other, there is a dramatic increase in germ exposure and potential for kids to fall prey to illness. In one study, 326 children aged 3-5 years were randomly assigned to receive, in double-blind fashion, probiotic supplementation. Treatments were given twice per day in divided doses for 6 months, including the winter season. Compared with placebo, the probiotic group had the following results; fever reduction 53-73%, cough reduction 41-62%, decreased runny nose 28-59%, decreased need for antibiotics 68-82%, reduced absence from school 28-32%.

2. Probiotics help with allergies – The rates of childhood allergies are growing all the time. Heading back indoors can trigger many students who are especially allergic to dusts and moulds. With regard to asthmatic children with allergic rhinitis, studies have shown that the use of probiotics resulted in a significant reduction in the inflammatory immune chemistry produced by peripheral blood mononuclear cells. Further studies have shown specific down-regulation of T cells (immune cells) which beneficially alter the balance of pollen specific antibodies in seasonal allergic rhinitis. In short – probiotics lower the allergic load and decrease the “gunk.”

3. Probiotics help with mood – This is quite a new discovery on the probiotic front. The incidence of learning challenged students continues to rise. Everything from ADD, AD/HD, Asperger’s and Autism along with students experiencing anxiety and depression in school settings, can prove challenging for both parents and teachers. Recent research is showing new gut-brain connections, as happy gut ecology seems to make for happier brains. In one particular study, anxious mice dosed with probiotics showed lower levels of anxiety, decreased stress hormones, and even increased brain receptors for neurotransmitters vital in curbing worry, anxiety and fear. With better mood comes greater ease and ability to learn in school settings and beyond.

If you are thinking about a probiotic to try for any or all of the above reasons, remember that not all probiotic supplements are created equal. Many of the inexpensive varieties have much lower strains of beneficial bacteria and as such are often clinically ineffective.

As discussed in this article, probiotics are very helpful for kids going back to school. Probiotics are a great preventative medicine to help ensure your student’s health and wellness throughout the year.

Stop by Quantum Vitamins to discuss which probiotic is best for you and your family and follow us on Facebook, Twitter and Instagram for a chance to win our Back to School Giveaway including probiotics, vitamins and greens.

Sources:

Leyer, GJ et al. Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics 2009; 124-179.

Walker, WA. Mechanisms of action of probiotics. Clin Infect Dis. 2008; 46 (Suppl 2): S87-91.

Yang, G et al. Treatment of Allergic Rhinitis with Probiotics: An alternative approach. N Am J

Med Sci. Aug 2013; 5 (8): 465-68.

Javier, AB, Forsytthe, P & Cryan, J. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in mice via the vagus nerve. Proc Natl Acad Sci

USA. Sep 20, 2011; 108(38): 16050-55.


Cordyceps is a fungus originally from the high mountain regions of China. It dilates the lungs airways, providing more oxygen to the blood. Every cell is enriched by this process, enhancing energy levels and causing the body’s cells to work better. It has been shown to improve the functioning of the respiratory system and is beneficial for people suffering from cough, asthma and bronchitis due to its anti-inflammatory properties and its action of relaxing the bronchial walls. It strengthens the immune system by increasing the amount of the body’s natural killer cells. These defend the body against bacteria and viruses.

Cordyceps benefits the entire vascular system by regulating blood pressure, strengthening the muscles of the heart and improving circulation. It protects the kidney and liver by improving blood flow to these two organs and others, which in turn helps to defend more effectively against diseases such as Hepatitis.

This herb is very popular with athletes as it can help build muscle and improve performance. Chinese Olympic athletes are known to consume it while training and competing as it is purported to increase noticeably physical strength and stamina.

Cordyceps is also a testosterone booster that stimulates the production of testosterone and, in turn, boosts energy, intensifies workouts, increases endurance, improves sexual performance and builds lean muscle. Since this herb contains powerful antioxidants, it is often taken for its anti-aging properties. 

Overall benefits of Cordyceps:

• Promotes anti-aging
• Lowers bad (LDL) cholesterol and raises good (HDL) cholesterol levels
• Acts as a general well-being tonic
• Increases athletic performance
• Increases strength and stamina
• Increases blood circulation
• Protects the liver and kidneys
• Treats Hepatitis
• Enhances the working of the immune system
• Treats respiratory problems
• Dilates the lung’s airways, providing increased oxygen to the blood
• Enhances energy levels
• Treats asthma, bronchitis and cough
• Increases the body’s natural killer cells
• Regulates blood pressure
• Helps to build lean muscle
• Acts as a powerful antioxidant
• Helps to promote deeper sleep
• Sedative-like action
• Treats fatigue and weakness
• Works as an aphrodisiac
• Treats erectile dysfunction and impotence
• Increases fertility
• Lowers cholesterol
• Treats shortness of breath

Last week I was catching up with a friend who I haven’t seen or heard from in a while and she told me something alarming. She said “Vani – I haven’t changed my diet, or my exercise routine, but I’ve gained 15 pounds in the last 2 months! I gained it all because of stress!” She’s currently working on a big project and was worried about her sudden weight gain. When she went to the doctor, the doctor checked her cortisol levels. She found out, “they were through the roof!” Did you know cortisol levels can increase from elevated stress and cause sudden weight gain? Fat accumulates near the stomach because the cells in the stomach are more sensitive to cortisol, and very effective at storing energy. I don’t know about you – but knowing that fact alone makes me want to drop everything and check into the spa. Hearing her story was a huge wake up call to myself, I’m a workaholic and if I don’t watch it, the balance in my life can totally take a free fall. Her story also got me motivated to share a superfood ingredient that can help your body handle stress better and reduce cortisol levels (and help you in the nooky department too, which I know also reduces stress!).

Superfoods are nutrient dense foods that pack a powerful punch when it comes to antioxidants, polyphenols, vitamins and minerals. Basically SUPERFOOD = SUPERMAN! . . . or WOMAN! Eating superfoods has been shown to reduce the risk of chronic disease and prolong life. Way up high in the Peruvian Andes grows the prized superfood called Maca. It’s the highest altitude crop on earth. With a growing altitude of 13,000 feet, this plant is not for your home garden (unless your garden happens to be on the top of the Andes). Over its 3,000 year cultivation maca has earned itself a pretty long list of benefits, some of which include . . . get ready . . .

• Increased energy
  
• Reduced stress
• Improved sexual function (improved libido)
• Improved physical and emotional well being
• Improved mental clarity
• Improved hair growth
• Improved thyroid health
• Ability to balance hormones
• Ability to protect skin against ultraviolet radiation
• Ability to treat PMS
• Improved skin tone
• Ability to raise sperm count
• Helps prevent osteoporosis
• Ability to treat depression

In an extensive study of the maca plant, Dr. Gustavo F Gonzales found that maca can enhance the ability for an individual to “adapt” to a stressful environment by “improving homeostasis” in the body. This can positively effect energy, endurance and oxygen in the blood (which makes maca a great cure for altitude sickness . . . it’s no coincidence that it is grown in high altitudes). Maca can also affect the happy chemicals in your body that control libido, balance the endocrine system, adrenals, hormones, thyroid, and one’s mood! That is a lot for just one scoop of powder a day. Throughout its history, the consumption of maca has been used by Peruvian natives for having strong effects on fertility and energy in both humans and animals. It is said that during the Incan empire, warriors were give maca to give them strength and stamina in battle but were then denied maca when they returned home in order to protect the women from their strong sexual desires. Whoa. This stuff is like nature’s Viagra. Check out this article where my friend Dr. Mercola lists maca as one of the top natural supplemental ways to enhance sexual function.

Dried maca contains 59% carbohydrates, 8.5% fiber, and slightly more than 10.2% protein. The protein in maca contains seven essential amino acids. Maca is also rich in calcium, magnesium, phosphorus, potassium, sodium and iron. Add to that the vitamins B1, B2, and C and you can easily understand what makes this a superfood! Some researchers even argue that Maca’s ability to treat a disorder like depression comes simply from the fact that the food is so nutritionally dense and that people become happier because they are getting the nutrients they need! So, the good news is ever since the reemergence of maca in the 1980 access to this powerfully medicinal food is becoming easier and easier. And now, thanks to the beautiful world wide web you can have maca show up at your door, which is way easier than hiking up the Andes, let me tell you!

Maca is a member of the cruciferous family which includes brocolli, cabbage, cauliflower, kale, turnips and radishes. Maca is grown for its root which resembles that of a radish. Maca root can grow in a variety of different colours and can be consumed in several different ways, of which the most popular is dried and ground into a powder, maca powder. Maca powder is definitely the easiest way to add maca to your diet. I love throwing 1 tbsp in morning smoothies for extra energy, in homemade hot chocolate (recipe below) and in desserts like brownies or anything with chocolate! It goes really really well with chocolate – yum! Did I say chocolate? When I was in Peru recently, Maca caramels were everywhere, I’d love to try to make those at home one day. You can also check out more recipes and the subtle differences between red, black and cream maca from my partner The Maca Team here.

Prep time 5 mins, Cook time 5 mins, Total time 10 mins Serves: 2

Ingredients:

• 2 and ½ cups nut milk (coconut or almond)
  
• 4 tablespoons raw cacao powder
• 1 tablespoon of maca powder
• 2 dates pitted
• Pinch of salt

Instructions:

1. Combine all ingredients in blender and blend until smooth
2. Place ingredients in a small sauce pan and slowly warm to temperature desired.

Notes ***Please use all organic ingredients if possible***

The Maca Team is a small family owned operation and supplies maca straight from small Peruvian organic co-op farmers. I feel really good about supporting and partnering with a company that offers the highest quality organic maca straight from the source. I hope you take time to look into this amazing superfood and see what it can do for you. Please share this with your family and friends that might be in the need of a little stress reduction or a boost in the nooky department. I would love to hear your stories about how maca is affecting you (well . . . most of your stories . . . haha!)

Peace, Love, and Maca,

Food Babe.com

Organic, raw Maca is available at Quantum Vitamins.

The liver's main role in the body is for detox, by taking in blood from the digestive system and filtering out toxins like alcohol, medication and processed foods to be excreted. It also helps in the maintenance of energy in the body by breaking down fats for use, as well as helping to maintain a healthy blood sugar level.

Focusing on the health of your liver is the foundation of vitality.

The liver purifies the blood. If the liver is stagnant, the blood purification may be inadequate, leading to the release of toxins through the skin causing acne, eczema, acidosis and allergies. Toxic blood feeds all degenerative conditions such as cancer and arthritis.

1. Digestion and elimination are the first steps toward a healthier liver. If you are not eliminating daily, that becomes the focus. Once you have established that your bowels are working, it is now time to increase digestion.
2. Promote elimination by including fibre and hydrating. The goal is to have one bowel movement at least once a day. If constipation is chronic, you can take 150 to 300 milligrams of magnesium citrate twice daily in capsule form. You can take more if you need to go to the bathroom. If you get loose stools, cut back. Take daily probiotics — approximately 50 billion CFUs of lactobacillus and bifidobacteria and drink eight glasses of water daily. 
3. Improve Digestion: Promote the growth of beneficial bacteria in the intestines, so that they can keep potentially harmful bacteria in check. Probiotics can also be supplemented.
4. Mind/Body Wellness: Stress can impair the body’s detoxification systems and lead to digestive ailments, impaired immunity, and have wide-ranging effects on health. A detox diet is a time not just to let the body heal, but to allow the mind to rest. 
   


Signs of Toxic Overload

• Bad breath and coated tongue
• Foul smelling breath caused by unhealthy/bad digestion from a backed-up colon or periodontal disease.
• Hemorrhoids 
• Constipation/Digestive complaints 
• Irregular or insufficient bowel movements 
• Use of pharmaceutical drugs and antibiotics 
• Weight gain 
• Acne – skin break-outs are often a sign of toxicity in the blood or the liver.
• Excessive body odor
• Belching and bad gas 
• Chronic constipation.
• Lack of energy – could be environmental toxicity, allergies, sluggish liver
• Inflammation and pain/fibromyalgia – joint pain (over-acid body)
• Mental fog, poor concentration
• Allergies
• Depression headaches (includes sinus)
  

Foods to avoid when detoxing include: dairy, wheat, gluten-containing foods, sugar and artificial sweeteners, fried foods and processed foods, deli meats. Eat plenty of fresh vegetables and fruit (avoid tropical fruit), include brown rice, quinoa and other gluten free grains.

Herbs that Support Liver and Detoxification

Dandelion promotes bowel regularity, good hydration levels in the body and cleansing of the liver by supporting bile production, and bile helps transport toxins out of the body. 

Organic Milk Thistle helps produce bile, therefor improving digestion.

Stinging Nettle cleanses and builds blood. Since it has a good influence over the pancreas, it assists in lowering the blood sugar and stimulates bowel movements.



By Michelle Pascal, Registered Holistic Nutritionist

Quantum Vitamins is happy to welcome Subaru Ironman Canada back to Whistler for another amazing event on July 27, 2014.  Race day is fast approaching and this year, we have even more products to support you through your training.

We now carry Hammer Nutrition, Salt Stick, Bonk Breakers, Amino Acids including MAP (Master Amino Pattern) and BCAA's, Vega, a plethora of electrolytes, and essential fatty acids.

Come by and see what we have - if we don't have what you need, ask us to bring it in!

Adrenal Support including Rhodiola

Rhodiola rosea is a highly effective aid to athletes in many ways. It increases the production of creatine phosphate and ATP (high-energy molecules) at a cellular level. It also increases the rate at which oxygen is utilized in the muscles. These factors contribute to faster recovery times, while also creating ideal conditions for greater speed, strength, and endurance.

Rhodiola rosea has been well studied for its effects on reducing fatigue and increasing stamina while maximizing peak physical performance.

Rhoziva - Pure, Potent, Powerful

Rhoziva™ is a proprietary herbal blend utilizing the powerful Rhodiola rosea root that has been proven to fight fatigue, promote mental focus and clarity, enhance memory, increase physical endurance during periods of physical exertion and support physical and mental stamina during times of increased stress.  Rhodiola rosea protects against Glutathione depletion, helping maintain immune function by acting as a potent antioxidant.  In addition to helping the body form red blood cells and maintain proper muscle function, Rhodiola rosea also improves the body’s ability to metabolize carbohydrates, fats, and proteins while helping maintain healthy skin.

By Michelle Pascal, Registered Holistic Nutritionist

Viewing a fresh, natural blood sample (a sample not altered with any stains etc., needed for normal microscopic exams), under the  technology of a dark field microscope, will  reveal conditions of your blood not normally even considered during the diagnosis of a normal blood test performed in a doctor’s office or a lab. This technique allows inspection of cellular dynamics which as noted above normally escape analysis or diagnosis using orthodox medical tests.

A dark field microscope is a microscope designed to permit diversion of light rays and illumination, from the side, so that details appear light against a dark background; as opposed to light passing straight through the specimen.  If bright lights from the microscope pass directly through the specimen, the heat from the light source will kill the red blood cells faster.  Also, by diverting the light rays, a greater amount of depth and detail can be viewed (almost like a three-dimensional view).

Dark Field Microscopy thus allows a health professional to evaluate the shapes and other properties of individual blood cells, indicating nutritional conditions which can be adversely affecting a person's health. The advantage of this analysis over standard blood tests, which detect chemical changes in the blood, is the ability of dark field microscopy to detect nutritional disorders sooner, when the problem is in its infancy. By monitoring the blood's condition, a health professional can assist in "balancing" the blood by giving dietary and lifestyle recommendations which can enhance health.

Live blood cell analysis can be useful in many ways for clients struggling with chronic diseases and feelings of malaise and fatigue. It can also be helpful in confirming to clients that they are on the right track to better health due to treatments and improved diets.

To perform the live blood cell analysis, a small amount of the client’s blood is taken and immediately viewed under a special dark field microscope.

To a highly trained analyst the blood’s condition can provide some valuable clues about the client’s general health and may suggest areas for further study and follow-up testing. However, live blood cell analysis is not a formal medical diagnostic test and should not be used as the sole basis for diagnosis or prescribing treatments.

Live blood cell analysis can provide some evidence of the following, among other conditions:

• Nutritional deficiencies, including the lack of vitamins and imbalance of protein and carbohydrates.

• Exposure to parasites, including such things as mycoplasma.

• Digestive problems and problems in the absorption of lipids or essential fatty acids.

• Circulatory problems and the ability of the blood to carry oxygen to the brain.

• Vulnerabilities to lung problems.

• Free radical damage leading to oxidative stress.

• Indications of inappropriate blood pH, meaning blood that is too acidic.

By Jazz Mattu, MNIMH, ITEC, CLBCA, RHT
Medical Herbal Practitioner & Live Blood Cell Analyst

Wellness Services including Live Blood Cell Analysis are now offered at Quantum Vitamins. See upcoming dates.

Spirulina is a powerhouse of essential vitamins, minerals and antioxidants. It detoxifies, boosts immune function, energizes, increases libido, aids in weight loss by improving your metabolism, and is scientifically proven to aid in fighting cancer and any viral illnesses.

What spirulina does for your body:

• Encourages and supports the growth of healthy bacterial flora in your gut.
• Relieves allergy symptoms.
• Balances blood pressure.
• Helps to normalize cholesterol naturally.
• Lowers the risk of stroke.
  
• Contains more protein than red meat.
• Has natural anti-aging properties.
  
• Strengthens teeth and bones and improves eyesight.
• Is an excellent source of vital amino acids and minerals such as Magnesium, Calcium, Potassium, Iron, Zinc, and Phosphorous, and is easily assimilated by your body.
• Provides B complex vitamins, vitamin E, beta-carotene and chlorophyll.

Smoothie Recipe (one serving)

1  banana
1 cup of fresh or frozen blueberries
1 cup of spinach or Kale
1/3 of a cup of water/almond milk/coconut water
1 tablespoon of ground flax seeds
1 tablespoon of chia seeds
1 teaspoon of protein powder of your choice
1 teaspoon of spirulina
Optional: 2 medjool dates (this sweetens it)

Simply place everything together in the blender, peel the banana and pit the dates first though! Then blend for a minute or so until smooth. You may want to add more water/almond milk/coconut water if you like it runnier. Then sip, love and enjoy!

By Michelle Pascal, Registered Holistic Nutritionist

Gout is an extremely painful inflammation of the joints caused by a buildup of needle-sharp uric-acid crystals. If you’re prone to gout, the foods you eat — and don’t eat — play a key role in keeping your joints pain-free.

You can reduce your risk of another gout attack by following these guidelines:

Supplements

• B complex 100 mg per day
  
• Black Cherry Juice
• Vitamin C 3000 mg per day
• Bromelain 500 mg twice daily
• Stinging nettle or horsetail (tea or supplement) 3 times daily to remove uric acid from joints.
  

Avoid alcohol: Cut down alcohol intake drastically. If necessary, avoid all alcohol or restrict drinking to less than two drinks a day.

Avoid gorging: Avoid rich, heavy meals which contain lots of fat and purines.

Avoid purines: Avoid high-purine foods such as liver, kidneys, sweetbreads, sardines, anchovies, fish roes (eggs and caviar) and meat extracts.

Drink water: Drink six or more glasses of water throughout the day
and a glass at night before going to bed to help the kidneys excrete
uric acid.

Go easy on caffeinated drinks: Don't overdo tea and coffee drinking
and switch to rooibos tea if you find your joints start aching after a
coffee/tea binge.

By Michelle Pascal, Registered Holistic Nutritionist

A delicious superfood breakfast that tastes great!

Kefir provides you with enzymes and friendly bacteria that naturally increase your immune system. It’s a cultured beverage that is rich with enzymes and living friendly bacteria. You can purchase it at most grocery stores and I recommend Saugreens brand.

Kefir is also easy to make and a Kefir Starter Kit by Wilderness Family is available at Quantum Vitamins. The other option is Kefir grains, often hard to find, but usually available for free if you can find someone who produces their own.

Goji berries are high in Vitamin C, which supports the immune system. They also contain Vitamins A and E, which promote skin health, and Vitamins B1, B2 and B6 which increase metabolism.

Cacao nibs are a good source of potassium, chromium, copper, calcium, zinc and magnesium.

Maca is an adaptogen, known for its ability to increase energy, build physical strength, improve mood, reduce anxiety and heighten libido. It is rich in essential minerals, EFAs, amino acids and polysaccharides Maca root helps rebuild weak immune systems, re-mineralize poorly nourished bodies and increase energy and endurance.

Medium chain triglycerides are very healthy fat, which bypasses the normal process of digestion and fat breakdown. Instead it gets absorbed directly into your liver where it is metabolized providing instant and sustained energy for your body. MCT oil can help in losing weight and in maintaining your optimal weight by boosting your metabolism and helping to optimize the production of thyroid hormones.

Recipe:

1/2 cup Kefir

2 tbsp. Goji Berries

1 tbsp. Cacao Nibs

1 tbsp. Maca

1 tbsp. Coconut or Red Palm Oil

1 small organic Banana (optional)

1. Soak Goji berries for 1/2 hour (can be soaked overnight).

2. Add the rest of ingredients.

3. Stir and enjoy.

By Michelle Pascal, Registered Holistic Nutritionist

Avoiding a serious case of influenza is not about vaccination but more about maintaining a healthy, well functioning immune system. By following these simple guidelines, you can help keep your immune system in optimal working order so that you're far less likely to acquire the infection to begin with or, if you do get sick with the flu, you are better prepared to move through it without complications and soon return to good health.

Optimize Your Gut Flora. This may be the single most important strategy you can implement as the bacteria in your gut have enormous control of your immune response. The best way to improve your beneficial bacteria ratio is avoid sugars as they will feed the pathogenic bacteria. Additionally, processed foods should be limited. Use healthy fats like coconut oil, avocados, olives, olive oil, butter, eggs and nuts. Include fermented foods which can radically optimize the function of your immune response.

Optimize Your Vitamin D Levels. Optimizing your vitamin D levels is one of the absolute best strategies for avoiding infections of ALL kinds, and vitamin D deficiency plays a role in seasonal affective disorder . This is probably the single most important and least expensive action you can take. Adults need about 8,000 IU's a day.

Avoid Sugar and Processed Foods. They are the last thing you should be eating when you are sick. Avoid it like poison! Sugar impairs the quality of your immune response almost immediately, and as you likely know, a healthy immune system is one of the most important keys to fighting off viruses and other illness. It destroys your beneficial bacteria and feed the pathogenic yeast and viruses.

Get Plenty of Rest. Enough said.

Have Effective Tools to Address Stress. If stress becomes overwhelming then your body will be less able to fight off the flu and other illness.

Get Regular Exercise. When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. Be sure to stay hydrated – drink plenty of fluids, especially water. However, it would be wise to radically reduce the intensity of your workouts while you are sick.

Take High Quality Sources of Animal-Based Omega-3 Fats. Increase your intake of healthy and essential fats like the omega-3 ,which is crucial for maintaining health.

Wash Your Hands. Washing hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. Be sure you don't use antibacterial soap for this – antibacterial soaps are completely unnecessary, and they cause far more harm than good. Instead, identify a simple chemical-free soap that you can switch your family to. 

Use Natural Antibiotics. Examples include oil of oregano and garlic. These work like broad-spectrum antibiotics against bacteria, viruses, and protozoa in your body. And unlike pharmaceutical antibiotics, they do not appear to lead to resistance.

By Michelle Pascal, Registered Holistic Nutritionist