Photo: Robert McDon

It’s time to talk shite. Get the giggles out, or shake your head in disapproval, if you must, but like the title of a famous children’s book declares, Everyone Poops!  It’s the final frontier of our digestive journey. And sometimes, when the ecosystem that regulates our poop gets compromised, issues can range from a passing nuisance to a very real health issue. Healthy bowels are very important for overall health. As a matter of fact, it has been said that 80% of our immune system lies in our gut! Bowels that are stuck in the colon are a problem, firstly, because the old contaminated, rotting fecal matter leaks toxins  into the body and can cause a whole host of inflammatory responses, and additionally slow moving bowels prevent proper absorption of vitamins and minerals from the food we take in.  I’m a big believer that taking care of digestive health is the cornerstone for healing and health.

Generally speaking, a healthy body should eliminate at least once a day. I know this goes against most “conventional” medical advice, but all you need to do is look to the rest of the natural world – all other mammals poop shortly after a solid meal, they don’t hold onto it for days, and neither should we.

Now, there are many reasons for a stubborn poop pipe, such as stress, food allergies/intolerance, pregnancy, hypothyroidism, and certain prescription medications. If you generally have a clean bill of health, the following tips are guaranteed to get your bowels moving like smooth jazz.

1. Hydrate.

Start the day with a wonderfully simple and naturally detoxifying drink: juice of 1/2 lemon, 1/2 cup cold water, 1/2 hot (just off the boil) water. Optional additions are 1/4 tsp of turmeric and 1 tsp of unpasteurized honey.

Drink pure, filtered water and caffeine free herbal teas throughout the day. Intake should be about 1-2 litres per day depending on your body composition and level of activity.  I talk about different ways to “dress up” your water in a previous post.

Reducing or omitting (at least for a short period) alcohol and caffeine will ensure all the good hydration doesn’t get wasted.

2. Increase fibre.

My favourite ways sources of easily digestible fibre are ground flax seeds, chia seeds, dark leafy greens, apples, pears and berries. At least one of each should be included daily in a nutrition plan.

1 tablespoon of ground flax seed mixed in a tall glass of water (drink before it gets gelled up), or add ground flax or whole chia seeds to your smoothies or in your bowl of oatmeal.  A great fibre and anti-oxidant rich smoothie idea is: 1 cup frozen wild blueberries, 1 small banana, 1 large handful of baby spinach or kale, 1 scoop (plant-based) protein powder, 2 Tbsp whole chia seeds, 1 cup almond milk + water to desired consistency.

3. Give food a “time-out”. 

Give the body a break from the hard work of digestion and peristalsis (fancy word for the muscle contractions in the organs of digestion). The easiest way to do this is by eating your last meal 3-4 hours before bed. If you eat your last bite of dinner by 7:00PM, in bed by 11, then have breakfast by 7:00 or 8:00AM your body would’ve been  in a fasting state for over 12 hours without you even trying! New research is suggesting a whole world of health benefits of intermittent fasting, a major one is improved digestion and elimination.

When battling constipation, it is best to avoid heavy and hard-to-digest meals such as a big steak or greasy pizza. Focus on easily digestible foods such as nutritious home-made smoothies, quinoa, teff or brown rice-based dishes, oats (if they agree with you), and steamed veggies.

4. Nourish your adrenals.

Adrenal glands are the “stress glands” and they secrete the hormone cortisol. Too much cortisol over time leads to dense slow moving poop. So not only are you eventually full of angst, you’re also full of shit! Since stress and anxiety is part of our modern-day lives, constipation can be precipitated by these factors.  Managing stress can be full-time gig for a lot of people.  My top tips are:

a) eliminate highly-caffeinated drinks (yes, I’m serious and speaking from personal experience).

b) Yoga! (get a DVD, join a free Sunday class at Lululemon, just DO IT).

c) include adaptogenic herbs such as holy basil (I like the tea), maca root powder, and ashwaganda root powder.

5. Move your bod to move your bowels.

Yes, this is a recurring theme and the concept of being active for optimal health is not going anywhere. A stagnant body will contribute to stagnant bowels.  Do some sort of activity every day. It doesn’t have to be complicated, overly challenging or expensive. Go for a walk, go dancing! Even giving your house a good cleaning is movement as far as your body is concerned. Heck! I often have a dance/jam session while cleaning house (what the neighbours must think ) Just get off that couch, lounge chair or Lazy Boy and MOVE; our marvelous bodies were designed for it!

I’ve been meaning to post on this topic for a very long time as it’s been hot on my mind for the last few years.

When I started my journey with natural nutrition in 2007, I was enthusiastically introduced to a new sweeter called “Agave syrup”. It was being marketed as the “healthy” , “good-for-you”, low-glycemic alternative to sugar and honey and it seemed that EVERYONE in the natural health world was singing is praises.

I, however, remained very skeptical.   You see, I have “reactive hypoglycemia” – the theory being that I over-secrete insulin when I eat simple sugars and subsequently end up in a dangerous hypo (low) glycemic (sugar) state. Because of this, and my knowledge of food chemistry, I scrutinized the stickiness of this agave syrup. STICKY = HIGH SUGAR. For me, it was as simple as that. But, just to be sure, I decided to do a little more investigation into what Agave was – and what a revelation! I learned that most Agave syrup on the shelves was just as processed at white sugar, containing little to no of healthy benefits of the plant from which it originates, and more importantly – it is almost pure fructose – in some batches, up to 90% fructose!

Do you remember what else is almost pure fructose? – High fructose corn syrup (HFCS) That wicked stuff that is in a lot of processed and packaged foods that many manufacturers in North America have scrambled to remove from their ingredient list in recent years – especially those targeted at children.

While it’s true that HFCS and Agave are lower on the Glycemic Index scale than refined white sugar, Agave’s high fructose concentration still increases the blood glucose levels, and studies have shown this can lead to insulin resistance, an increase in triglyceride levels and fatty-liver disease.

My recommendation is if you chose to use Agave, keep in mind it is not necessarily a “healthier” choice, and it’s still a form of SUGAR. Raw organic Agave nectar is a slightly better choice since the low temperatures used for processing help to maintain some of the natural minerals and enzymes. However, there are other much healthier options for sweetening your dishes. I love raw/unpasteurized honey for not only it’s delicious sweetness but also it’s naturally occurring minerals, enzymes, anti-bacterial and anti-fungal properties. Other fantastic options are sucanat, coconut sugar, stevia (a wonderfully sweet sugar-free herb), apple sauce, and majdool dates.

Keep in mind, for optimum health, maintaining a healthy body weight and composition, all sugars should be consumed in tight moderation. Including sugar-concentrated fruits such as bananas, pineapple, and dried fruits.

Wishing you nourishment, wellness and happiness!

Today is Earth Day! While I’m elated that there is one day a year that brings awareness to environmental issues, I try to make every day Earth Day. I’ve been a “tree-hugger” and a vehement environmentalist since childhood. Back in the 1980s when the recycling program was launched in my home province, Ontario, I jumped in and being the curious and sensitive 10 year old I was, became impassioned about the impact we’re having on our environment. Protecting and respecting our planet has been an important issue for me ever since.

The other day it dawned on me that in taking care of our health we can also protect the environment. Here are just a few examples of how being good to ourselves is also good for Mama Earth.

Our Food…

- Organic farming uses sustainable methods and doesn’t use harmful pollutants (i.e. toxic pesticides).

- Locally grown food is usually more nutrient dense than food that is shipped from half way across the planet, so you get a better food product, which has had a minimal carbon footprint because it has traveled only a short distance to get to your table.

- Eating a mostly plant-based diet is Earth-Friendly because livestock farming uses up more land and produces more greenhouse gas than fruit, vegetable and grain farming. As a matter of fact, in the agriculture sector, livestock industries account for more that 80% of greenhouse gas emissions!

Getting around…

- It goes without saying that vehicles are the source of LOT of our pollution. According to one source, every time we drive alone we’re adding 1 pound of greenhouse gases to the environment with every mile! Yikes! Hybrid vehicles are great, but for most of us, not in the budget.

- Car pooling and public transportation are an option for a lot of us. But if we can be Earth-loving and get fit at the same time that’s a win-win! Getting around by foot or bicycle burns calories, increases your fitness and improves overall health with the added bonus of being kind to the environment!

- For those living in rural areas where a car is the only way to get around, look for ways to car pool to and from work, and do all your errands in 1 trip rather than several trips in the same day.

Our homes…

- There are a lot of harsh, toxic chemical-laden home cleaning products out there. Choosing greener products is easier than ever! With an increase demand from consumers, and increased awareness of environmental illness and chemical sensitivity, you can now find these products at most local grocery stores. You can also make your own, such as 1 part white vinegar and 1 part water in a spray bottle for cleaning glass.

- Swamping plastic containers for glass ones, bringing your reusable thermos for hot drinks on the go, and being contentious  about those 3 R’s; Reduce. Reuse. Recycle will all have an impact on your health and the environment.

Our clothes…

- Choosing natural fabrics is a first step. Organic cotton is a great choice as some conventional cotton farms use a lot of pesticides. Other great natural fabrics include hemp, bamboo,  silk and wool.

- Dry cleaning is a process that uses nasty and harsh chemicals that are definitely not good for the environment and some very real concern with the chemical “perchlorethylene” which has been listed as a carcinogen! This chemical remains on the clothes after the cleaning process and gets leached into the environment. Instead look for places that offer “wet cleaning” or buy clothing that simply doesn’t require dry cleaning; most natural fabrics like the ones listed above can be washed at home.

Every little bit, every day helps us to be healthier and helps our environment to recover from our relentless assaults over the centuries.

What are you suggestions for healthy, environmentally-friendly living? I’d love to hear them!

Forget January 1st – Spring is the perfect time to begin something new! To let go of things that weigh us down and embrace new ideas and practices that serve to improve our lives. The word “detox” usually brings to mind a stringent abstinence from all things yummy and fun – but it really doesn’t have to be.  Some of you reading this might be familiar with the Hollywood-popularized lemonade detox or ‘Master Cleanse’ – I personally do not recommend such a harsh detox unless specifically prescribed and monitored by your Naturopathic or Holistic Doctor.

Our bodies are designed to detoxify themselves through the liver, kidneys, colon, lungs, lymph and skin. Unfortunately, stress, pollution, processed foods, excess consumption of sugar and alcohol, medications, and a number of other factors can impede the effectiveness of our bodies natural detoxification processes. This sluggishness can manifest as fatigue, depression, constipation or loose stool, acne, digestion issues, weight gain, sinus congestion and even sugar cravings.

Of course, since stress plays a major roll in our hormonal balance and consequently our health, a Body-Mind approach to a detox is most beneficial. In hopes of demystifying the detox I welcome you to make the following simple health-loving adjustments for only 7 days and see  how much better you feel!

The Body

Cut out sugar, alcohol and processed foods – The first 3 days are the hardest, especially if you’ve been consuming a diet high in simple carbohydrates (white bread, pasta, sugar, chocolate). You can manage these cravings with some caffeine-free tea or fresh fruit such as apple and pear. It’s also best to avoid fruits that are naturally high in sugar such as bananas, pineapple and oranges. As far as processed foods go – a good rule of thumb is to avoid anything in box or packaging. Unless, of course,  you’re skilled at reading and understanding food labels.

Increase hydration – Water is an important component in elimination, and also in the absorption and transport vitamins and minerals to your living cells. To make the most of your detox, it is essential that you take in a lot of pure water. If cost is not an issue, reverse osmosis is ideal, but filtered tap water can be just as effective.  The average person should aim for about 2 litres per day during a detox. You can work your way up to this amount slowly. Learn more about hydration in this post.

Reduce or cut out caffeine – The caveat here is to be careful with quitting caffeine cold turkey as doing so could induce major headaches from the withdrawal (I speak from experience!). If you consume 2-3 cups of coffee per day, try to have just 1 cup of coffee in the morning followed by organic green tea in the afternoon if you feel you need it.   The caffeine in green tea is not only lower per cup than coffee but it a lot gentler on the adrenal glands than coffee.

Cut out dairy – This includes cheese, yogurt, kefir, cottage cheese. It is surprising how many of us are sensitive to dairy. Even if you’re not sensitive to dairy, it is linked to inflammation in the gut, mucus production and acne. Organic milk products are great but they still are pasteurized, meaning the beneficial bacteria have been removed (currently the sale raw milk is illegal in Canada). In Canada hormones in milk-producing cows is illegal, but unfortunately the same is not true for our cousins south of the boarder. There are many reasons to reduce or avoid dairy intake year-round but for the purposes of a detox – there is no question.

Go gluten and flour-free – Avoid wheat or flour of any kind during this 7 day detox, even if it’s organic, or brown-rice based. I know this can be tough but it’s only 7 days – I know you can do it! To satisfy your craving for carbs, wonderful options are brown rice, quinoa, buckwheat or millet. Instead of toast in the morning try rice cakes with almond butter. The stuff that makes bread and pasta “gummy” slows down digestion and keeps food in the colon longer.

The Mind

Unplug the TV – Yes, I’m completely serious. We sit in our cars, we sit at our desks, then we come home after a long day of sitting and sit down for hours in front of the television! All this sitting slows down our bodies natural elimination and detoxification processes. Being so sedentary also creates stiffness and muscle imbalances that can be pre-cursors to injury, osteoporosis, or arthritis. Most importantly, turning away from TV will free up time for all those things you intended to do – read a book, visit a friend, paint the hallway. The sense of well-being and accomplishment these activities bring are far more enhancing than channel surfing any day!

Be active – With some time freed up, why not begin an after-dinner walk with your spouse or friends. Join the walking-group at your workplace, or sign up for that yoga class you’ve been so curious about. You might think being active is all about the body, but weather you are active in a group or solo, the feel-good brain chemicals that are released will definitely increase your mood and mental clarity.

Be mindful – This can mean different things to different people.  A good place to start is to acknowledge the good things in your life. Even when things seem low, we can find something to be grateful for. It could be something as simple as clean water, or a roof over our heads. We can be so busy chasing our wants and keeping up with the Jones’ (or Kardashians – another example of why you should unplug that TV!) that we miss out on the blessings we already have. Another way to practice mindfulness is through meditation. Many yoga studios incorporate some quite time at the end of the practice, but you can do this on your own by sitting quietly for 5-10 minutes and focusing on the breath. The benefits of quite contemplation, mindfulness and gratitude have been widely studied, with way too much information for this post!

Are you ready to take the first step to a healthier,  happier You? Contact Leila today and begin your journey!

Last July I attempted to donate blood for the very first time, only to be rejected due to low iron levels. The Canadian Blood Services uses the word “deferred”, but to me it felt like a serious rejection as in my mind I was the absolute picture of health, and I really wanted to give back in a way that would help others in a grievous time of need. It was explained to me that the iron measure of 125 g per L cut off that the CBS uses is slightly higher than what the average family doctor would consider low enough to warrant supplementation, but that did little to soften the blow.

Not to be turned away a second time, when a group of colleagues agreed to participate in a blood drive this March I prepared like I would have for an Olympic event. Two weeks before my scheduled date of donation, I began supplementing with “Floravit” which is a plant-derived iron and B vitamin supplement which also happens to be gluten and yeast free. I also made sure I was getting adequate amounts of vitamin C, sleep, and began to limit my coffee intake, which isn’t really that high, but any edge to achieve my goal was going to be harnessed. To top it all off, the night before I ate a good portion of red meat – something I consume only about 4 times per year. (always advocating for local, grass-fed organic sources)

Donation day was met with some trepidation, unsure if my iron levels would make the grade. I had already read the questionnaire online, and knew if I could just get passed the Iron Gate I would be a great candidate for blood donation!

The result was an impressive 141 g per L! What was more impressive was the iron levels of the vegetarian in our group were even higher at around 145 g per L, which she attributes to her gross consumption of leafy greens and lentils.

Two days ago, I donated again. This time in honour of the late Sarah Gordon who lost her battle with leukemia in March 2010. Learn more about this inspiring young woman by clicking this link: http://ow.ly/5kQZP

Through this most recent blood drive that I also learned about the One Match Stem Cell and Marrow Network, which I am in the process of joining. More information on One Match here: http://ow.ly/5kQha

What really prompted me to write this post was the cookies and juice that are offered after your donation, which are high in sugar and low in nutrition. Obviously there are healthier alternatives, but you need to come prepared with your own wares as you won’t find them at the CBS clinics.

First and foremost, you need to make sure you’re very well hydrated both pre and post donation. Blood is mostly made up of water, after all. The orange juice they offer is perfectly fine, but it’s the Oreo cookies I have a little problem with as they may artificially spike blood sugar levels, and are void of valuable nutrients. So here’s my list of portable foods that make are great for post blood donation refueling:

- Prunes (source of iron)
- Raisins (source of iron)
- Apples
- Whole oranges
- Bananas (higher glycemic load)
- Strained sweet potato (Yes, I’m talking about baby food. I happen to like this as a snack with a handful of raw almonds, but it may not be for everyone’s palette.)

Any regular blood donors out there? I’d love to hear what you do to get your body ready for donation and healthfully refuel afterward.

Question via email: Could you tell me more about wheat germ? I know it’s healthy but there is also like 465 calories per 100 grams and I’m wondering if I should add it to my diet for more energy.
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While I’m not a wheat germ aficionado I have supplemented my diet with it in the recent past, and in my youth Mama Asfour used to add it to her home made breads and muffins. It is without a doubt, a fantastic addition to healthy living!

First let’s address the issue of calories. A serving of wheat germ is actually 1-2 tablespoons. 100 grams of wheat germ would be about 1 cup, and has over 400 calories. 1-2 tablespoons of wheat germ has only 50-65 calories. I would like to take this opportunity remind my readers that unless you’re on a very strict weight loss plan for health or competition reasons – calorie counting is DEAD! If you’re eating organic, healthy whole foods, and avoiding processed and refined foods, the chances you will over-indulge are drastically reduced! Trust me on that. (full article on this topic coming soon!).

What makes it a power food?
Just one serving of wheat germ provides an excellent source of Omega-3 fatty acids, vitamin E, B vitamins and folic acid. It is also 28 percent protein – which is more than some meat products!

Storage
Storage of wheat germ is important. Wheat germ contains unsaturated fats it will go rancid easily, especially in raw form. Keep fresh wheat germ in an airtight container in the refrigerator. It is best used within 4-6 months of purchase.

How to use it?
It’s so easy to incorporate wheat germ to your diet! Just add 1-2 tablespoons to a serving of yogurt, a smoothie, or a top a delicious bowl of oatmeal. You can also add it to pancake recipes or other baked goods. Just remember: you get the full health benefits in it’s raw, uncooked form.

In conclusion: Wheat germ is a superb nutrient dense food that will provide you with healthy energy, fibre to keep you feeling full, plus vitamins, minerals and omega 3 for healthy skin and hair.

Some tunage to go along with your power-packed wheat germ snack: “Wheat Kings” one of my favourite songs by Canadian artists, The Tragically Hip.

http://www.youtube.com/watch?v=Np3MUxHTT6w&feature=fvw

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What is it?
Parsley is a green leafy herb found in all grocery stores and vegetable markets. There are two varieties of parsley; flat leaf and curly leaf. Nutritionally, there is no notable difference. Flat leaf parsley has a stronger flavour that holds up better when heated.

What makes it a power food?
Anti-Cancer: The natural oils in parsley appear to be powerful compounds that protect healthy tissues from cancer; studies have shown they actually neutralize carcinogens!

Rich in anti-oxidants: Parsley is an excellent source of vitamins C, and A. In fact 1 cup of parsley has about 80 grams of vitamin C. Compare that to a medium orange which has only 60 grams of vitamin C.

Build and maintain strong bones: Like most leafy greens, parsley is an excellent source of vitamin K. Vitamin K plays a major role in bone health as it helps bind calcium to the bone matrix. Getting at least 100 micrograms of vitamin K a day can increase bone density. Just 1/2 cup of parsley has approximately 180 micrograms of vitamin K!

Cleansing: Chloryphyll in parsley has some anti-fungal and anti-bacterial benefits. As well, raw parsley acts as roughage in the colon and can help relieve and prevent constipation.

How to use it?
A great way to keep parsley fresh is to trim the stems and store in a glass or mug of water in the fridge. Washing and lightly drying it just prior to use prevents it from wilting. Add chopped parsley to your favourite pasta dish, sandwiches, and of course salads.

Recipes:

Cleansing Parsley Smoothie
1 small organic banana
1 cup chopped parsley
1 cup wild blueberries (frozen or fresh)
1 TBSP chopped fresh ginger
2 TBSP (or more) fresh lemon juice

*serves one.

Add all ingredients to a blender. Add approx 1/2-1 cup of water. Blend until smooth and enjoy!

Tabouli (Lebanese Parsley Salad)
2 bunches of parsley, washed, dried and finely chopped
4 roma tomatoes or 2 large hot house tomatoes diced very small
1/4 cup bulgar wheat
1 small onion finely chopped
juice of 1 medium-large lemon
1/4 cup of extra virgin olive oil
1 TBSP dried mint (optional)
salt and pepper to taste

Place the bulgar wheat into a bowl and add the diced tomatoes. Add the lemon juice. Stir and let soak while the parsley and onion are prepped. Then, add the chopped parsley and onion to the bowl, along with the olive oil. Add salt and pepper to taste. You can add more or less lemon juice and olive oil to your desired taste.

*For a gluten free option replace the bulgar with cooked quinoa!

serves 4 side dishes

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It’s no secret that exercise is one of the key facets of a healthy lifestyle. The benefits of regular exercise are extensive, and go way beyond weight control and body composition. It comes as a shock to many when they learn that I’ve gone a week or more without a workout. Sometimes my hectic schedule forces my workouts to take a back seat but that doesn’t mean my level of activity goes down drastically. Here are some tricks I use to sneak in a little exercise into my every day living.

1. Park far away…
from your workplace, the mall or the supermarket to allow for at least a 1-2 minute stroll.

2. Take the stairs whenever possible.
Stair climbing is intense. It engages a large number of muscle groups; butt, thighs, calves, low back and even your abdominals, which means a little can go a long way.

3. Go for a walk on your lunch hour.
The key is to get some continuous activity for 15 minutes or more. It helps to break up your day, and release endorphins so you’ll be in a much better mood for that late afternoon meeting.

4. Play!
Instead of sitting and watching your kids kick a ball or build with their Legos, join in!
No kids? Play with your dog or cat, they need exercise too!

5. Do your housework.
It has to get done anyway, instead of treating it like a chore, think of it as a special way to burn extra calories.

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Workplace wellness programs are gaining recognition in Canada as an increasing number of companies are beginning to realize the positive impact they can have on the overall success of an organization.

As Canadians spend an average of 60% of their waking hours at work, the workplace is a logical forum to encourage and promote healthy living.

Workplace wellness is a proactive approach to healing the ailments most organizations face such as high turnover, absenteeism, and reduced productivity. In the workplace, there are three key elements that effect health and wellness; the physical environment, health behaviours, and social environment.  The easiest and least expensive element where change can be implemented is health behaviour. With increasing rates of obesity and obesity related diseases, emphasising wellness in the workplace is more crucial than at any other time in history.

According to a 2004 Statistics Canada survey, 58.7% of Canadians were considered overweight or obese. In Nova Scotia, the obesity rate was higher at 59.7%. The growing waistlines of Canada’s population is a serious health concern. Obesity is linked to many medical conditions such as diabetes, respiratory disease, depression, fibromyalgia, and the list goes on.

Even individuals who are not obese can also suffer from poor nutrition and health habits and would benefit greatly from a workplace wellness program.

How can employers help? There are several easy ways to support concepts of wellness such as healthy eating, active breaks, stress management, and smoking cessation. Ideas could include providing herbal teas in the lunch or break room as an alternative to coffee, choosing a vending machine supplier that provides healthier alternatives to chips and chocolate bars, implementing a lunch-hour walking group and enforcing a policy where smokers must stand at least ten feet away from any entrances or exits of the workplace.

The path to wellness in the workplace does not need to be complicated, but it does need to be supported by all levels in order for the initiative to succeed.  Participation of management and employees alike is crucial; it is after all about creating a brand new, healthy corporate culture.

The benefits of a workplace wellness program speak for themselves; reduced turnover and absenteeism, decreased costs relating to sick and stress leave, and fewer workers compensation claims. In short, it develops a workforce that performs to its fullest potential, and helps build a solid and profitable organization.

Every organization can benefit from increased wellness in the workplace. But what is most inspiring is the ripple effect this can have on the families of the employees, their friends and neighbours and society as a whole.

For further information on how you can kickstart your organization’s path to greater health, happiness, and productivity, post your comments/questions or contact Leila today!

Prevention is Key – Top 5 Natural Immune Boosters

1. Get your Z’s!
While the relationship between the immune system and sleep is not yet fully understood, studies have shown that those who are sleep-deprived have a weakened immune system and a higher risk of becoming sick. Chronic sleep deprivation is, not surprisingly the most damaging to the immune system. The ideal amount of sleep varies from individual to individual and even depends on the stage of growth – teenagers for example need more sleep than adults. Seven to eight hours is ideal, but the key is to have quality, restful sleep.

2. De-stress and Disconnect every day.
Like most of you reading this I used to come home after a long stressful day at the office and “veg out” in front of the television convinced I was allowing myself to “de-stress”. Boy was I wrong! Contrary to popular belief, watching television is not relaxing. Our minds receive many different kinds of stimuli from watching television. Our brains process information, and respond emotionally to what is displayed on the screen.

Having trouble sleeping? I recommend Deepak Chopra’s book “Restful Sleep: The Complete Mind/Body Program for Overcoming Insomnia”

My number one choice for de-stressing is meditation. I find guided meditation CDs very helpful. There are several available from iTunes. My favourite is Living Meditation, Vol. 2: Guided Meditations With David Harshada Wagner.

If meditation is not your thing here are some other ideas:

• go for a walk or jog
• do a yoga class
• read a book
• listen to some uplifting music
• call a friend you’ve been meaning to get in touch with (but have been too busy watching television)

3. Eat a whole foods diet.
A whole foods diet simply means choosing foods that are as close to their original state as possible; unrefined and unprocessed. For example – chose real oatmeal over the instant varieties. I prepare enough oatmeal to last a couple of days and take it to the office in plastic containers. When I get to the office, I add a bit of hot water, some cinnamon and dried cranberries and you’ve got yourself a quick, delicious “whole foods” breakfast!

Choose from a wide array of vegetables, fruits and lean protein sources. Try Brussels sprouts again – you may be surprised to find out that you actually like them as an adult!

I also recommend to chose organic foods as much as the budget allows. Eating a diet that consists as much as possible of whole and organic foods ensures you are getting the full spectrum of vitamins and minerals as nature intended them to be delivered and also protects us from ingesting harmful, cancer causing pesticides. Also, you will find that eating a whole foods diet will do wonders for your digestion, your skin and your energy levels!

4. Supplement Your Diet.
In the cold winter months it is essential to supplement your diet. Vegetables and fruit are picked off the trees and vines early and allowed to ripen on their long journey from Mexico or Florida. Produce picked early does not have the full saturation of vitamins and minerals as produce consumed right off the vine.

Multi-Vitamin – Visit your local health food store and speak to a representative for their recommendations. I like Sisu line. But there are many brands and types to suit everyone’s individual needs.

Greens Supplement – My top recommendation is VegeGreens
Other varieties such as Greens Plus and Greens Force are also very good choices.
Sea vegetables such as seaweed and kelp have an alkalizing effect on the blood. A strong and healthy body should be slightly alkaline, or basic.

Vitamin C and Zinc – A time release vitamin C supplement will ensure you’re not eliminating this water-soluble vitamin before it gets properly absorbed. Increase your zinc intake when you feel run down or when you start to feel the beginnings of a cold. Be careful though, most health practitioners do not recommend a dose greater than 30 mg per day.

5. Limit Your Caffeine
Caffeine elevates stress hormones, cortisol and epinephrine. Over secretion of these hormones can over time lead to lowered immunity and inflammatory responses in the body. Limit yourself to one cup of coffee a day.

Green tea does have some caffeine, but in much lower doses than coffee, and you get added benefits of powerful anti-oxidants.

Try Holy Basil Tea – studies have shown that among many other healing benefits it reduces cortisol levels in the body!

See my “Caffeine Roll Call” for additional info on smart caffeine choices.

Do you have other suggestions for holistic methods to increase immune resistance? I’d love to hear them!