Articles

6 Nutrients That Help Repair Myelin-Multiple Sclerosis

When the myelin sheath is damaged, nerves do not conduct electrical impulses normally. This results in sensations like: muscle weakness, tingling pins and needle sensations, memory problems, and fatigue. Yes, all the symptoms of MS! The good news is that with the help of certain nutrients, the human body has an amazing natural ability to repair myelin. In the video, I talk about 6 of them.

Articles

How to Follow an Anti-inflammatory Diet

My entire 6-part video series on how to follow an anti-inflammatory diet is now up on my YouTube channel!
This is probably some of the most important information I have to share because inflammation is connected with so many different health conditions, including multiple sclerosis, which I have been living with for 19 years now. As long as the body is inflamed, it will be very difficult to manage any health condition.
Excessive levels of inflammation has also been found in people diagnosed with Covid-19. In severe cases, hyper-inflammation, also know as a cytokine storm can exacerbate breathing difficulties.

Watch the first video in this series below, which will help you assess your levels of inflammation.

Part 1: Are you Inflamed?
Part 2: Lifestyle Factors That Contribute to Inflammation
Part 3: Digestive Inflammation
Part 4: Inflammatory Foods
Part 5: Anti-inflammatory Foods
Part 6: Anti-inflammatory Herbs and Supplements

* If you would like a copy of all the notes from this series, which includes a list of both inflammatory foods, anti-inflammatory foods and supplements plus some bonus information, it can be found HERE.

Articles

COVID-19 Prevention and Recovery Guide

Disclaimer:
I am not a doctor. I am a holistic nutritionist.
This information is intended for general wellbeing and educational purposes. It is not meant to substitute for the advice of a medical professional. Never take any nutritional supplement before talking to your primary health care provider. Please follow public health advisories.


An ounce of prevention is worth a pound of cure!

As the number of cases of COVID-19 continues to grow, I thought I’d put together a holistic protocol that covers both prevention and recovery.

How the Virus Spreads
Human coronaviruses cause infections of the nose, throat and lungs. They are most commonly spread from an infected person through:

  • respiratory droplets generated when you cough or sneeze
  • close, prolonged personal contact, such as touching or shaking hands
  • touching something with the virus on it, then touching your mouth, nose or eyes before washing your hands

Standard Prevention Protocol

In general, the following advice can help reduce the risk of infection or spreading infection to others:

  • stay home if you are sick
  • when coughing or sneezing:
    • cover your mouth and nose with your arm to reduce the spread of germs
    • dispose of any tissues you have used as soon as possible and wash your hands afterwards
  • wash your hands often with soap and water for at least 20 seconds
  • avoid touching your eyes, nose, or mouth with unwashed hands

Source:
https://www.canada.ca/en/public-health/services/diseases/2019-novel-coronavirus-infection/prevention-risks.htm

Holistic Strategies for Added Protection

Reduce Your Sugar Intake
Studies show that sugar compromises the immune system by decreasing neutrophil activity (cells in the immune system that fight infection and pathogens). Sugar also makes our bodies more acidic, which is the perfect breeding ground for bacteria and viruses to thrive. The more sugar we have in our bloodstream, the less immune protection we have. 

Tips

  • Use lower glycemic sweeteners such as stevia.
  • Replace heavily sweetened and processed candy and sweets with fruit or homemade, low sugar treats.
  • Healthier treats: baked apples sprinkled with cinnamon, zucchini banana muffins sweetened with apple sauce or homemade pumpkin spice oatmeal cookies.
  • Kale, zucchini or apple chips and baked chickpeas make delicious and nutritious snack options.

Vitamin D (antiviral)
No studies have yet to investigate vitamin D deficiency on the risk of contracting the new coronavirus that causes COVID-19. Still, multiple studies have shown that vitamin D deficiency can harm immune function and increase your risk of developing respiratory illnesses.

Vitamin D is necessary for the proper functioning of your immune system, which is your body’s first line of defence against infection and disease. Studies provide evidence that vitamin D deficiency may lead to an increased risk of viral infections such as influenza and respiratory tract infections. For those of us living in North America, shorter days during these winter months means less exposure to sunlight and greater odds of suffering from low vitamin D, which can lead to lowered immunity.

Tips

  • If you can’t spend at least 20-25 minutes in direct sunlight each day, try supplementing with vitamin D3
  • Increase your consumption of vitamin D rich foods like fish (salmon, trout, mackerel, tuna), eggs and mushrooms.
  • Be sure to also get enough magnesium. Vitamin D needs magnesium to activate.

Zinc (antiviral)
Zinc is important for a healthy immune system and is needed by the human body to activate T lymphocytes. It can also help prevent a cold or flu virus from reproducing and is useful in relieving respiratory symptoms and sore throats.

Tips

  • Zinc supplements and lozenges are available in most health food stores or pharmacies.
  • Food sources include: pumpkin seeds, sunflower seeds, kelp, legumes, lima beans, pecans, whole grains, eggs, liver, and oysters.
  • Zinc supplements should not be used if one has a fever, as it is not properly absorbed in the presence of a fever.

Vitamin C (antiviral)
Vitamin C for is important for immune support because of  its strong antioxidant and antiviral properties. 

A lack of vitamin C has been long known to increase susceptibility to viruses. In fact, studies have shown that vitamin C deficiency is related to the increased risk and severity of influenza infections.

However, not all vitamin C is created equal! Vitamin C in tablet form does not deliver the full range of benefits since they poorly absorbed.

For optimal immune support against viruses I recommend at least 1,000 to 3,000 mg of liposomal vitamin C  a day. Liposomal delivery  allows the vitamin C to bypass through the digestive system for better absorption into the bloodstream. With regular vitamin C supplements, you will only absorb approximately 10 – 15 %.  Liposomal it’s closer to 98%

Tips

  • Increase vitamin C  from whole food sources like lemons, limes, red peppers, broccoli, cantaloupe, papaya and leafy greens like kale, spinach and swiss chard.
  • Avoid drinking orange juice. Eat the entire orange instead! Orange juice is not the best source of vitamin C since both glucose and vitamin C have the same receptor sites for absorption (glut-1 receptor transport system). Orange juice is a concentrated form of sugar. Higher levels of circulating blood sugar means less vitamin C will enter the cells. The Glut-1 receptor transport system has a preference for glucose, which means it will choose sugar over Vitamin C when given the opportunity. 

Elderberry Extract
Scientists have identified a chemical compound in elderberries that immediately immobilizes the flu virus.
The unique phytochemicals found in elderberries block the virus from entering, or even attaching to, our healthy cells, when taken preventatively during flu season.
Even if the flu has already taken hold, the compound prevents the virus from replicating, eliminating symptoms within 48 hours.
The high antioxidant, antiviral properties of elderberry extract is useful for treating coughs, colds, flu, tonsillitis and bacterial & viral infections . It is also recommended for upper respiratory tract infections and headaches associated with the common cold and helps to promotes sweating, which can help break a fever.

Oil of Oregano
Numerous studies have shown oil of oregano to be a potent antiviral, antibacterial, and antifungal agent. Remarkably, it accomplishes this without promoting the development of drug resistant viruses and other problems often attributed to the use of standard antibiotics.

Tips
• Oil of oregano drops can be placed under the tongue or added to a tiny amount of water.
• It also comes in capsule form.

Turmeric
Turmeric has potent anti-microbial properties to help the immune system fight off bacteria and viruses and acts as a potent pain reliever. Fermented turmeric optimizes its potency and is 1.5 times stronger than the regular turmeric.

Tips

  • Add to soups, stews, stir-fry or smoothies.
  • For acute pain, mix 1/2 tsp. of turmeric to one cup of almond milk with 1 tsp. honey.
  • Turmeric can also be purchased in capsule form.

Echinacea
There have been over 300 scientific investigations into the immune-enhancing effects of the echinacea purpurea root. Unlike traditional antibiotics or natural herbs that kill bacteria directly, echinacea works indirectly by stimulating the body to produce more infection-fighting white blood cells. It may also stimulate the release of interferons, one of the body’s most potent infection-fighting weapons which prevent bacteria and viruses from reproducing. 

Garlic and Onions
Garlic and onions possess natural antibiotic and anti-microbial properties. Use them in your everyday cooking to keep colds and viruses at bay.

Tips

  • Use daily in meals by adding fresh garlic and onions to soups, salads, pasta sauces and stir-fry recipes.
  • For acute cold and flu symptoms, crush one clove of garlic on a spoon, cover with manuka honey and swallow with a tiny amount of water before bed. 
  • For extra immune system protection, try combining fresh garlic, onions and ginger in recipes for an increased synergetic effect!

Probiotics
Probiotics support the immune system by improving digestion and absorption of nutrients.  They also reduce inflammatory responses in the body. Probiotics are also important during and after a round of antibiotics to replace the beneficial bacteria in the gut that is destroyed during antibiotic therapy.

Tips

  • Supplement with a high quality multi-strain probiotic. 50 Billion strength is ideal if you have taken antibiotics.

Stress Reduction and Relaxation
Ongoing stress can make us more susceptible to illnesses. Reducing the amount of stress in your life and improving your ability to cope with stress can help improve the immune system. There’s evidence that when you put your relaxation skills into action, interleukins (leaders in the immune system response against cold and flu viruses) increase in the bloodstream.

Tips

  • Try deep breathing exercises to lessen the effects of stress.
  • Practice guided imagery, meditation or yoga.
  • Enjoy a warm bath with lavender or clove essential oils at the end of a long day.

Exercise Regularly
Regular exercise appears to have the ability of being able to jump-start the immune system and can help reduce the frequency of colds and flus. With exercise, the number and aggressiveness of certain immune cells, such natural killer cells, increase by as much as 50% to 300%. If you exercise regularly, this increase can help make the immune system more efficient at destroying intruders that cause illness.

During the winter months, take advantage of the wonderful activities the cooler weather can bring.

Tips

  • Explore walking or biking on park trails
  • In colder weather try ice skating, tobogganing or skiing, build snowmen
  • Indoor activities: listen to music and dance while doing house chores, take the stairs instead of the elevator, run or walk in place while watching t.v.


Cold and Flu Recovery Diet

What if you’ve already caught the virus and want to recover faster?
Follow these diet and lifestyle tips to boost your recovery.

Lung Healing Protocol
Avoid Lung Irritants: Smoking, chemicals, bleach, fragrances, dust, pollution 

  • These increase the risk of lung infection.
  • Irritates the nose, throat, and lower airways. This causes the body to produce more mucus.

Helpful Herbal Tinctures

Respirafect by St. Francis Herb Farm

  • Contains a combination of antiviral, antiinflammatory herbs. Combats lung and bronchial infections, especially when accompanied by sputum coughed up from lower airways.
  • Demulcent anti-inflammatory that helps the lungs eliminate the burden of excess mucus.

Dealing With a Cough
A cough may develop when the body is trying to expel fluid from the lungs to get rid of the infection. Therefore, using a cough suppressant is not the best idea. It is still possible to reduce the severity of a cough using natural methods.

  • Saltwater Gargle
    Mucus sitting in the throat and chest can lead to more coughing and irritation. A warm saltwater gargle may help eliminate mucus or germs in the throat, which may provide some relief.

Herbal Teas to Treat A Cough
Peppermint, eucalyptus, ginger,  licorice root, marshmallow root, mullein

Consume Mucus-Reducing Foods
Warm fluids help break-up mucus, flush your system of toxins and promote hydration.
Stay hydrated with herbal teas, vegetable soups and bone broth.

Vegetable soups, bone broth, leafy greens, broccoli, kale, romaine lettuce, celery, onion, garlic, ginger salmon, tuna, nuts and seeds

Avoid Mucus Forming Foods
Milk, bread, pasta, cereal, bananas, potatoes, corn, soy products, sweet desserts, candy, coffee, soda, alcoholic beverages

Dealing With a Fever

Allowing a low-grade fever (up to 102° F) to run it course may actually be beneficial. An elevated temperature is the body’s way of fighting infection.

Tips

  • Stay Hydrated. Replace fluid loss by drinking water, herbal tea, fresh juices and broths.
  • Get plenty of rest.
  • Take a cool sponge bath.

* If you are living with an autoimmune condition or any other serious health condition, please consult your primary health care provider before taking any herbal supplement.

Flu-Fighting Essentials
Natural Factors Vitamin D3 Softgels
Liposomal Vitamin C 

Elderberry capsules
Oil of Oregano

Fermented Turmeric 
Echinacea Super Concentrated Softgel Capsules
Advanced Gut Health Probiotics
Zinc-Copper Balance Capsules 
Stop It Cold Throat Spray
Respirafect for Lung Infections 

 

Uncategorized

Chocolate Avocado Pie

Chocolate Avocado Pie
Gluten-free * Dairy-Free

Ingredients
283g bag Chocolate chips, semi-sweet (Enjoy Life- Dairy-free chocolate chips)
2 Ripe avocados
½ cup Peanut butter (unsweetened, creamy)
½ cup Almond milk, unsweetened
1 Graham cracker pie crust, store-bought or homemade
1 Tbsp. coconut oil

Directions:
1. Melt the chocolate chips and coconut oil in a double boiler on the stove or in the microwave, stirring frequently.
2. Peel the avocados and add them to a food processor with the almond milk, peanut butter and melted chocolate.  Blend until smooth.
3. Pour into a prepared graham cracker pie crust and spread it evenly.
4. Cover and refrigerate overnight, or until firm

If you don’t want to use a premade pie crust, below is my favourite homemade pecan pie crust.

Homemade Pecan Pie Crust
Crust Ingredients:
2 cups raw pecans
2 cups rolled oats, processed into flour
12 dates, pitted
1/2 tsp. Himalayan pink salt
2 Tbsp. coconut oil

Method:
Preheat oven to 350° F.
1. Grind the oats into a fine powder using a food processor, then transfer to a bowl.
2. Add the pecans to the food processor and grind until finely chopped. If the mixture becomes too dry, scrape down the sides of the food processor, add a bit of coconut oil and continue.
3. When the pecans are fully ground, add the dates and process until finely chopped.
4. When the dates are broken down, add the previously made oat flour and salt. Process until well combined.
5. Press the mixture into bottom of a lightly greased pie pan.
6. Bake for 10 minutes and allow to cool before continuing.

Articles, Videos

5 Signs Your Diet Isn’t Working For You

Confused about which type of diet is most suitable for you? It can be extremely frustrating to weed through all the health and nutrition info out there, especially if you’re living with a chronic health condition. In this video I list 5 things that might be going on in your body, which might help lead you in the right direction as far as your food choices. 

Living with MS, Videos

MS Stories – Meet Ashleigh

Meet Ashleigh, a friend of mine who was diagnosed with MS at the age of 33. She kindly agreed to share her MS story.

We all have a story to tell and yours is important. If you’d like to tell your multiple sclerosis story, I’d love to hear it! Please don’t hesitate to contact me.

Videos

A Holistic Approach to Managing Stress





Videos

How to Improve Energy Levels

There are many factors that can cause fatigue. Things like living with a chronic health condition, nutritional deficiencies and even depression. No matter what the underlying cause, it’s important to address all the different areas in your life that could be stealing your energy!

One of the most important questions you need to answer is: are all your needs being met? Go though all areas of your life and examine the following:
– Sleep habits/patterns
– Your diet (are you eating a lot of processed, nutrient-deficient food?)
– Stress
– Hydration
– Relationships
– Work/life balance
– Emotional, physical, spiritual fulfillment 

Living with MS, Videos

Multiple Sclerosis and Mood Swings

Mood swings are a common symptom of multiple sclerosis, which sometimes goes unrecognized. MS lesions in the frontal lobe of the brain can affect: mood, memory, emotions, judgement, motor function, impulse control, and problem solving abilities. But there are other factors that can contribute to mood swings that are not caused by multiple sclerosis such as chronic stress, blood sugar imbalances, depression and hormone imbalances.

In this video I talk about a few of the ways I have learned to manage mood changes since being diagnosed with MS in 2001.

Videos

A Holistic Approach to Reducing Cancer Risk

One of the reasons I decided to become a holistic nutritionist was because my father was diagnosed with cancer in 2009. The other reason was to learn how to manage my own diagnosis of multiple sclerosis.

This perhaps isn’t the most uplifting video I’ve ever made but every June I try to make one meaningful post about cancer prevention. June is not only Father’s Day, but my late father’s birthday month as well. Happy Father’s Day to all the wonderful dads out there! I’m missing mine a great deal right now.

The development and progression of cancer depends upon whether early cancer growth is given the right conditions to prosper and grow. Although It’s difficult to prove that certain foods cause cancer, studies have found that specific types of food and cooking methods may increase the likelihood of developing cancer. Studies also suggest that certain lifestyle habits could prevent 30–50% of all cancers.

Videos

This Mushroom Improves Brain Health and Memory!

Lion’s Mane is a type of medicinal mushroom that has been used in Traditional Chinese Medicine for thousands of years. It’s considered the “Mushroom for the Mind” due to its positive effects on brain health. Studies show it can help reduce symptoms of memory loss as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain in those with Alzheimer’s disease. It has also been shown to help regenerate myelin and can help with depression and anxiety. 

After my last MS relapse near the end of 2019, I started taking Lion’s Mane on a more regular basis. Some of the things I’ve noticed since taking it include: faster word recall, better focus,  and an improvement in my overall energy levels.

This is the one I currently use but it can also be found at most health food stores.

Videos

This Type of Food Offers Immune Support, Boosts Collagen AND Even Helps Reduce Pain!

Today I want to talk about a specific type of nutrient that offers numerous health benefits. As we know, all whole foods contain health-promoting vitamins, minerals and antioxidants but there’s one specific category of food that deserves  a special mention. 

This nutrient:
– Offers Immune support
– Boosts Collagen
– Helps detoxify the liver 
– Supports joint health 
– AND even helps reduce pain!

Videos

Best Magnesium for Sleep and Stress

Magnesium is one of the leading nutritional deficiencies in adults with an estimated 80% of people being deficient! It is also one of the best known minerals that can help with stress and anxiety. And if you’re living with multiple sclerosis, it’s extremely important that you’re getting enough magnesium. Studies have shown that people with multiple sclerosis are often low in cellular magnesium!