Boosting Your Immune System Naturally

We are bombarded with pathogens (bacteria, viruses and fungus) all year around, but are more susceptible to catching the flu during the months of November to April, and some of us seem to pick up every bug that crosses our path.

So why is it that some people are constantly fighting a flu while others seem to breeze through the season?

The integrity of the immune system is the main determinant of an individual’s susceptibility to the cold and flu. There is nothing more powerful than strengthening your body’s immune system as a way to protect yourself from the cold and flu season.


If you want to avoid getting the flu this winter, follow these seven proven techniques for boosting your immune system, fighting off germs, and keeping your body healthy!

  1. Get enough sleep. Your immune system functions much better when you get enough sleep. Most people really need about eight hours per night for optimal health. If your body is fatigued, it simply won't be able to fight off the flu virus (or any other infection) very well.

  2. Exercise regularly. Exercise helps keep your immune system strong.

  3.  Avoid sugar. Even small amounts of sugar can significantly impair your immune function, making you more susceptible to a flu infection. A large amount of sugar, such as the amount found in a normal can of soda, hurts your immune function for hours.

  4. Drink lots of pure water/herbal tea. Keeping your mucous membranes well-hydrated is a key to helping them fight off viruses. Shoot for about eight-ounce glasses per day.

  5. Reduce stress with daily meditation or deep breathing. Too much stress has a highly negative impact on your overall health and, over time, it will make you much more susceptible to a flu infection. Studies show that prolonged stress is at least partially responsible for 90% of all illness and disease. Regular exercise and sufficient sleep both help reduce stress levels. Meditation and deep breathing is a proven stress-buster that is easy, enjoyable and can be used on a daily basis.

  6. Wash your hands often. Also, carry a bottle of alcohol-based hand sanitizer with you and use it frequently, especially after you touch anything that others have touched recently (like doorknobs).

  7. Get fresh air every day. During the winter the dry heat from indoor heating systems dries out your mucous membranes and makes you more susceptible to viruses. Bundle up and get outside for a walk or crack open a window or two to give your body some relief.



Eat immune-boosting foods on a daily basis. A healthy diet, including a few proven immune-boosting foods, is one of the best ways to avoid catching the flu. The best flu-fighting foods are:

  • Fresh, organically grown fruits and vegetables - Brightly colored fruits and vegetables are packed with healthy phytonutrients that can strengthen your immune system, lowering your susceptibility to the flu virus.

  • Fresh raw or lightly-cooked garlic - Garlic has strong natural antiviral properties that can help to fight off a flu virus. Also, garlic provides a strong boost to your immune system, especially when eaten on a regular basis.

  • Green Tea - Like garlic, green tea has shown the ability to both kill viruses and to stimulate the immune system to fight off flu infections, especially when used daily. Try to drink three (3) to six (6) cups of strong green tea per day during the flu season.

  • Cayenne Pepper - Cayenne has a long list of health benefits and is believed to be a mild immune-booster. Also, cayenne contains large amounts of natural vitamin A, considered to be an important "anti- infection" nutrient.


Here are the basic supplements to support your immune system. These are recommended for all:

  1. Probiotics 10 billion or more bacteria per day. Take with meals. (The acidity in the stomach will kill the good bacteria if not taken with food). Always keep refrigerated. Use a professional brand as Genestra or SISU.

  2. Vitamin D 8000 IU daily (3000 IU for children). Try to find a liquid form for better absorption. You can also get your Vitamin D levels checked to see if you are deficient.

  3. Pascoleucym, the natural flu shot – homeopathic preparation. Use as directed. This is my all-time favourite acute remedy. I always have this stocked in my medicine cabinet and I never leave for vacation without it, even if it’s just a weekend away!

You may want to consider a little extra support if you’re the person that seems to be catching multiple colds and flu each season.

  1. Immu Core (Multi for cold and flue season) This is another great supplement we can’t keep on our shelves over the cold and flu season. It contains antioxidants such as zinc and selenium, and medicinal herbal mushrooms to support the immune system.

  2. Multi-B Vitamin complex 50 mg – 100 mg/day or use as directed.

  3. Vitamin C 500 mg- 1000 mg


Remember getting sick once in a while (one to two times per year, with healing in a reasonable time frame) is actually a necessary part of building and strengthening the immune system.

When the immune system gets activated during a cold or flu it’s able to build up antibodies (immune army) for future pathogenic invaders!

Download Your PDF Copy of our Immune-Boosting Recipes Below

This is the best way to practice mindfulness during your summer holidays

In our most recent blog post, we highlighted the importance of mindfulness to our bodies and health.

Over-stimulation is a common state of being in our modern world. This makes the practice of ‘being here, right now’ an experience which can reduce our anxiety and depression as well as enhance our cognitive flexibility.

To become more mindful during your summer holidays, we encourage you to slow down and breathe. Breath is a central piece of our lives and yet we are so often disconnected or unaware of how we are breathing. Read on for some easy-to-implement breathing techniques for your summer holidays!


First, Slow Down


A really easy way to incorporate mindfulness into your everyday life is simply to slow things down.

Slow down eating your meals and really take the time to taste the food.

Slow down your walk to work/college and take the time to notice your surroundings.

Slow down your quick responses to interactions.

Whatever you’re doing, and wherever you’re going, challenge yourself to observe one new thing every day, and you’ll be amazed at how much calmer you feel.

When we slow down, we automatically become more mindful and our attention gets more focused on the task at hand. This not only optimizes our levels of productivity, but also our enjoyment levels!

There are several methods which are effective in helping us to slow down and boost mindfulness, some of which include:

  • Breath control
  • Getting sufficient sleep
  • Minimising distractions

Let’s dive into the first method, breath control, to better understand its value to calming our bodies and minds.


Breath Control


For many people, breathwork (or pranayama as it’s called in yoga) is a vital tool which helps them to slow down and become more mindful. I’m going to talk you through some very easy techniques you can practice whenever and wherever you find yourself getting anxious, stressed, and disconnecting from your present moment.


Mindful breath technique 1: Sama Vrittior or “Equal Breathing”

This technique uses equal inhales and exhale lengths to balance out breathing.

How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus, and reduce stress.

When it works best: Anytime, anyplace… but this is one technique that’s especially effective before bed. If you have trouble sleeping, this technique can help take your mind off the racing thoughts or whatever might be distracting you from sleep.


Mindful Breathing Technique 2: Abdominal Breathing Technique

This technique is great for opening the airwaves and expanding the lungs as increased oxygen flow to the brain has been proven to also affect alertness!

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal is to take six to ten deep, slow breaths per minute for ten minutes each day to experience immediate reductions to heart rate and blood pressure. Keep at it for six to eight weeks, and those benefits might stick around even longer.

When it works best: Before an exam, or any stressful event. But keep in mind, those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath when they finally turn attention to it!


Mindful Breathing Technique 3: Nadi Shodhanaor “Alternate Nostril Breathing”

Another yogic breathing technique, this one uses alternate nostril breathing to equalize the amount of oxygen received by both sides of the brain.

How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi Shodhanais is said to “clear the channels” and make people feel more awake.


We hope that you enjoy practising these breathing techniques over the summer holidays. Cultivating a practice of slowing down and breathing during the more relaxed summer months will help you thrive when the busy fall season strikes!


These are the top two reasons to cultivate mindfulness during your summer holidays

 ‘The practice of mindfulness is simply being aware of what is happening right now

Mindfulness in theory is extremely straightforward. Simply put, it’s the practice of being fully present, fully aware, and fully able to engage with one’s current situation or environment.

Why then, does it seem so elusive?

So many of us are accustomed to over-stimulation from the outside world. Even during our summer holidays, when the warm temperatures and more relaxed pace of life encourages us to let go, our attention is continually directed away from what is happening to us in the present moment.

The more time we spend in our heads thinking about things that aren’t happening right in front of us – things that have already happened or have yet to happen – the less time we spend being mindful.

Let’s learn a little more about mindfulness and the top two reasons you should cultivate mindfulness this summer.



What does it mean to be mindful?

Ever heard the phrase ‘be here now’ in relation to mindfulness and meditation?

That’s because encouraging our minds to ‘be here, right now’, is essentially what mindfulness promotes.

Think about it. If you’re constantly preoccupied with worry about something that happened in the past – keep in mind that ‘the past’ in this sense can mean anything up to several minutes ago –  are you truly focusing all your attention in the here and now?

The same goes for the future. Over-anticipation of an event, day, or any time which is separate from what is happening RIGHT NOW is ultimately irrelevant to the present moment. It will not, (and cannot) affect your present situation.

Research has found that mindfulness meditation can decrease our brain’s level of distraction and over-stimulation, however, offering us a foundation upon which to combat our constantly distracted lives.


Top two reasons to cultivate mindfulness


Helps to reduce anxiety and depression

Instances of anxiety, depression, and various other forms of mental illness have been brought to the forefront of our awareness in recent years. This, and the fact that mindfulness seems to work effectively against them, is a huge reason people are expressing more and more interest in it.

 So how does it help?

Mindfulness calls our attention back into the NOW, while symptoms of anxiety include preoccupation with potential future events or past occurrences. It makes sense that mindfulness works. But mindfulness is not something that can simply be achieved once and then will be available for good.

Engaging with a regular mindfulness and meditation practice is the only way to build up stamina and awareness about the onset of anxiety or other symptoms of poor mental health. The more we familiarize ourselves with our personal ‘now’, our personal state of being present, and become comfortable with it, the more accessible it becomes.


This means that our ability to rationalize a situation and draw ourselves back into balance is increased with practice, and so mindfulness simply becomes a tool we can access easily and use to our advantage.  Starting your mindfulness practice during the slower, relaxed summer months can help you to build a year-round practice. This will better equip you for stressful schedules and busy days during the fall and winter months.

Read this study to learn more about the benefits of mindfulness meditation for anxiety. There are SO many other studies like this one out there!


Helps to build cognitive flexibility

Decreasing your reactivity to external events and triggers is another benefit of a regular mindfulness practice.

People who regularly meditate have been found to possess higher levels of self-awareness and self-observation. These are vital skills and tools which help us become less reactive and more mindful of ourselves.

Cognitive flexibility also refers to the ability to more effectively switch between thought concepts and ideas – that is, to multi-task! Improving our ability to multi-task allows us to process more information more effectively, and ultimately to increase our productivity.

While multi-tasking also has its drawbacks, the overall improved brain capacity required to successfully do so is where the benefits of regular meditation can be observed. Think of it as being better able to handle overreactive thoughts and irrational responses. (I’m pretty sure we all know at least one person who could benefit from this skill.)

If you develop a practice of mindfulness during your summer holidays, you are more likely to return to work, school, and other pursuits with a deeper level of focus and engagement.


Developing your mindfulness – or awareness of ‘be here, right now’ – over the summer months will help you to prepare and refresh for the typically busy fall and winter months.

Stay tuned for our forthcoming article on ways to practice mindfulness during your holidays.

Support your brain health this summer with these fun tips

The summer season is upon us. This often means we have a little bit of added energy from the beautiful weather, offering up the opportunity to build healthy habits to support our bodies year-round.

What healthy habits might we build during this energizing season to help our brain? Today, we are going to take a high-level look at our brains and how to create positive habits for our brain health.


Our brain is a complex organ

The brain is an organ that acts as the main control center of our bodies. It weighs approximately 3 pounds, making up about 2% of our body weight.

This complex organ controls:

  • Intelligence
  • Our senses
  • Body movement
  • Behaviour

Within the last 10 years, we have begun to understand more and more about our brain and its functioning. We know that a healthy brain will function quickly and automatically.

One in 5 people in the US suffers from a neurological disorder, however. These are diseases of the brain, spine, and nerves connecting them. The National Institute of Neurological Disorders report the following as common disorders:

  • Degenerative diseases of adult life (such as Parkinson’s disease and Alzheimer’s disease)
  • Neurogenetic diseases (such as Huntington’s disease and muscular dystrophy)
  • Developmental disorders (such as cerebral palsy)
  • Metabolic diseases (such as Gaucher’s disease)

While we will not do a deep dive into any one of these disorders, let’s look at building your brain health as an adult.


Tips to support your brain health this summer

There are several key lifestyle habits you can adopt to build and maintain brain health.

Lifestyle habits to support your brain can be broken down into four categories:

  • Physical health and exercise
  • Diet and nutrition
  • Cognitive activity
  • Social engagement

These categories have been shown to reliably help keep your body and brain healthy to potentially reduce your risk of cognitive decline. Additionally, research has found that combining activities of each category has a greater impact on our brain health.

This summer season try to participate in one or two regular physical activities which are also mentally or socially engaging. Here are a few inspirations:

  • Walking with a friend
  • Taking a dance class
  • Joining an exercise group
  • Go golfing
  • Take a tennis lesson
  • Join a community pool
  • Walk your dog
  • Go for a bike ride

Many studies have found an association between physical activity and reduced risk of cognitive decline. Engaging in regular physical activity and cardiovascular exercise will help to elevate your heart rate, as well as the blood flow and oxygen to the brain.

The World Health Organization recommends adults 18-16 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.


If you are looking to incorporate physical activity into your regular daily schedule, consider walking and cycling on your errands, turning television watching time into leisure activities such as gardening, or doing more regular household chores such as vacuuming and dusting.

When you learn a new physical activity, you are also helping to bolster your brain health and reduce your risk of cognitive decline. Take advantage of the summer season to try out new kinds of physical activities which may be new to you, such as playing Ultimate Frisbee, beach volleyball, mini golf, or perhaps a water-based activity such as kayaking.

Building these healthy habits during the summer months is a great way to benefit all year round. Hope you have a fantastic start to your summer!

Build your best mood this summer season

It’s almost July, and that means warm temperatures, holiday travels, and hopefully more time spent with family and friends! Although we hope that you’re feeling a sense of joy and positivity as this season approaches – you may instead be feeling irritated or sad. 

Let’s dig into what 'mood' means, and the three ways you can build your most positive, buoyant mood this summer season.   

Understanding your Mood


Mood is a temporary state of mind or feeling. We usually associate mood with emotions and use descriptive words to define our mood. 

Positive Mood descriptors:

  • Blissful
  • Cheery
  • Joyful
  • Mellow
  • Silly

Negative Mood descriptors:

  • Annoyed
  • Cranky
  • Grumpy
  • Irritated
  • Sad

Happiness researcher, Sonja Lyubomirsky, has identified 3 influences of mood. She reports that personality traits predispose our particular moods, which account for 50% of our "set point" of happiness. 40% is influenced by what we do deliberately to make ourselves happy while the remaining 10% is attributed to life circumstances.

Mood disorders affect over 20 million Americans, with major depression and bipolar disorder being among the most common types of mood disorders. Genetics are known to play a major role in influencing susceptibility to mood disorders. While we can’t influence our genetic predisposition, there are medical and natural methods for boosting mood.

Once diagnosed with a mood disorder, please keep in mind to always follow your doctor’s advice, and only use alternative therapies if they are appropriate for you.


Ways to build your best mood

If 50% of our happiness is determined by genetics, that means the other 50% is something we can influence!

Lifestyle choices are the biggest influencer we have control over.

#1. Food

Surprisingly, what we eat can affect our mental and emotional health. Certain foods can bring about changes in our brain structure (both chemically and physiologically), which can lead to altered behaviour.

What we eat impacts us in both a positive and negative way. We need food as fuel, however different nutrients have different effects on mood!


  • Omega-3
  • Tryptophan
  • Vitamin D
  • Selenium


  • Caffeine
  • Sugar
  • Unhealthy fats


#2. Sleep

The amount of sleep we get each night also impacts our mood. There’s nothing worse than being sleep-deprived while trying to maintain a positive outlook during difficult times.

Sleep and mood are inherently connected as poor sleep can cause irritability and stress, and stress can cause sleeplessness. Adopting regular sleep habits is crucial to getting the proper amount of sleep your body needs, and the following are a few steps you can take starting today:

  • Keep a regular sleep-wake schedule
  • Avoid caffeine too late in the day
  • Start a calming pre-sleep routine
  • Exercising regularly and early on in the day


#3. Physical activity

Physical activity and its mood-boosting effects have been the subject of numerous studies. The results of these studies indicate that exercise can:

  • Trigger positive emotional processing
  • Reduce negativity
  • Resist stress
  • Reduce anxiety by increasing serotonin levels
  •  Improves body satisfaction, leading to overall satisfaction

There is strong evidence that physical activity improves both short-term and long-term mood. Studies further show people who exercise regularly exhibit general overall happiness.

As such, physical activity is especially important for those vulnerable to depression or seasonal affective disorder.

Since this is a beautiful time of year, try walking outdoors each day. This activity is two-fold! You get the benefits of released endorphins by walking while enjoying nature which is also a natural mood booster. If you’re not sure what local parks or nature preserves are around, ask locals or look on the internet.

Other places to look for include botanical gardens, beaches, historical neighbourhoods, and walking trails. There are more places to explore on foot than you’d think!


5 Ways to Increase Water Intake

Water intake is a struggle for so many.  I constantly have to remind myself to drink my water. Thirst naturally decreases with age, and this means it is easier to become dehydrated as we age.  

To combat this, here are my favourite tips to help keep your body well hydrated:  

  1. Drink the biggest glass of water first thing in the morning: This is my best tool for hydration.  I find it helps to initial my thirst response and it feels good getting so much of my water goal into me before my day begins.  Often, I will pour it the night before and put it on my night stand so it's right there and ready to drink first thing in the morning! This is a simple habit to incorporate into your daily routine beyond the cleanse.  Getting a good start on hydration is always beneficial.  
  2. Keep track of your water intake: purchase a reusable stainless steel bottle (1 - 1.5L) and fill it up in the morning and challenge yourself to finish it before the work day is over at 6pm.
  3. Add flavour: squeeze some lemon, lime, orange or cucumbers to your water for extra flavour (avoid Crystal light and other aspartame based sweeteners).
  4. Add ice: cooler water seems to go down easier for some people.
  5. Include herbal tea, freshly squeezed juices or bone broth to keep your hydration strong: check out  Distinctly Tea for amazing tea and their very own Detox Tea; Goodvibes Juice & PURE Juice Bar + Kitchen delicious freshly squeezed juices and Bone Broth can be found at better health food stores and grocers. 

Support Your Cleanse with Water, Water, and More Water


Optimal water intake is essential during a cleanse!  It's one of those habits you want to exercise and plan to keep up beyond the cleanse.  So many unhealthy symptoms can be improved simply by increasing water: better skin, less constipation, reduction in headaches, and increased clarity.  

Water helps to move toxins out of our body either through our skin, bowel, urinary, or respiratory organs.  Since cleansing increases the mobilization of toxins, it's important that we do everything possible to support the elimination of toxins.  When toxins are not being eliminated properly they just stay in our system.  So drink water - lots of water.

You maybe wonder how much your body needs?  Well, it all depends on your size and level of activity and how much you’re sweating.  A general guideline is approximately 2L or 8 glasses of water, herbal tea, or broth per day. 
If you are exercising or sweating a lot you will need an additional cup of water for each 15 minutes of exercise/sweat.

Always listen to your body.  When I am dehydrated I start to bite my lips.  Others may experience increased headaches.  The easy way to assess if you're hydrated is to look in the toilet bowl!  If your urine is quite clear and odourless, you are well hydrated!

CLICK HERE for your Toilet Bowl Hydration Chart.

The Power of Colour and Phytonutrients

Simply aiming to include a rainbow of colours at each meal can significantly change the way you enjoy your food.  Not only is a colourful plate of food very beautiful and appealing to the senses, but it also will ensure you're getting the wide array of phytonutrients in your diet.  

Plant foods (fruits, veggies, whole grains, nuts, beans, and tea) contain thousands of natural chemicals. These are called phytonutrients or phytochemicals. "Phyto" refers to the Greek word for plant. These chemicals act like a natural pesticide and help protect plants from germs, fungi, bugs, and other threats. Phytonutrients also give plants their rich colour and flavour.  In fact, when crops are sprayed with commercial pesticides it stunts the natural production phytonutrients.  You may have noticed that organic foods tend to be more flavourful and deeper in colour then conventionally grown food.   

Phytonutrients help prevent disease and keep your body working properly.  More than 25,000 phytonutrients are found in plant foods. Some examples include:  Carotenoid, Ellagic acid, Flavonoids, Resveratrol, Glucosinolates, Phytoestrogens.  Check out the list below for top phytonutrient rich foods!

  • Berries
  • Apples
  • Red and purple grapes
  • Red wine
  • Tea (green, black, oolong and white teas)
  • Cocoa - aka dark chocolate (at least 70%)
  • Cruciferous vegetables - cabbage, cauliflower, kale, bok choy, brussel sprouts, broccoli, arugula, collards, radish, watercress, sprouts
  • Yellow onions and scallions 
  • Celery 
  • Turnip 
  • Citrus
  • Garlic
  • Parsley, thyme, mustard, tumeric
  • Chickpeas and legumes 



Love Your Liver

The liver plays a very important role in cleansing the body. 

In fact, every minute the liver filters 2L of blood.  Everything you eat and drink is absorbed by the intestines and transported directly to the liver via the Portal-Venous System for filtering before it can move into the circulation of the body.  After we absorb food and drink, the liver decides what is excreted through the bowels and urine and what remains in the body.  

When the liver is overloaded, it is simply not able to properly filter and immediately remove toxins. Nor is it able to keep up with general housekeeping in the body.  When we eat clean and reduce alcohol, however, the liver has so much more energy to dedicate to filtering and detoxifying.  

There are many factors that stress the liver and overwork it. 


Common environmental and lifestyle factors that put extra strain on liver function include:

  • Food additives/processed foods
  • Alcohol
  • Pesticides
  • Medications
  • Cleaning products
  • Water pollution
  • Air pollution
  • Personal care/beauty products

Your liver is working especially hard during this cleanse to help rid your body of toxins.  In addition to eating clean and reducing alcohol, there are other great tools that you can use to support your liver function.  

Eat foods which supercharge your liver, including: 

  • Cruciferous vegetables (collard greens, brussel sprouts, broccoli, cauliflower, bok choy, kale, cabbage)
  • Glutathione rich foods (avocado, asparagus, walnuts)
  • Garlic
  • Beets
  • Turmeric
  • Lemons
  • Leafy green


Teas that support the liver include: 

  • Dandelion
  • Milk thistle
  • Peppermint
  • Turmeric 


Castor oil packs and your liver
Castor oil packs over the liver are a great way to draw more blood and nourishment toward your hard working liver.  You can find castor oil at Fiddleheads, and they also sell full castor oil kits.  For instructions on how to do castor oil treatments CLICK HERE.  It's cheap and easy to do!  I recommend doing it while reading, watching your favourite TV show or relaxing.  

For best results, do castor oil treatments 3 - 4/week for 30 - 45 min.  You can continue to do this treatment all year through! For your information, your liver is located under the bottom half of your right ribcage.  

Turmeric Latte aka Golden Milk

  • 1 tbs turmeric
  • 1 tsp ginger
  • 1 tsp maple syrup
  • 1 cup milk alternative
  • Sprinkle of ground pepper (to help absorb the turmeric)


Liver Juice
If you have a juicer this is a great liver-loving recipe!  If you don't have a juicer, a high powered blender can allow you to create the same recipe - just add approximately a cup of water to create a juice.  

  • 1 large beet root
  • 4 leaf red cabbage
  • 3 medium carrots
  • 1/2 lemon
  • 1 apple
  • 1/4 pineapple - 1/4 fruit
  • 2 handfulls spinach


Sweat to Your Health

Whether you're participating in the Annual KW Cleanse or you're looking to optimize your health all year round,  getting your sweat on is essential to support your body's inherent need to cleanse and eliminate toxins.

Skin is the body's largest elimination organ. It plays a very important role in the elimination of toxins from the body.  Some toxins can only be released through sweat and sweating is especially beneficial for the release of heavy metals such as mercury.

Enjoy the many benefits of a good sweat: 

  • Eliminates toxic from the body
  • Boosts endorphins 
  • Prevents colds and the flu
  • Pain relief and treatment for arthritis
  • Weight loss 
  • Lowers blood pressure
  • Purifies skin
  • Stress reduction
  • Temperature tolerances (it's actually great to sweat during the summers to help you handle the ambient temperature better)


Boost Your Health with Sweat

Wondering how you can get your sweat on? There are a few different ways you can go about this, for example: infrared saunas, hot yoga, and fitness training.


Why infrared saunas?
Infrared saunas have been shown to have even greater health benefits than conventional saunas because of infrared's ability to stimulate a greater effect on circulation and the sweat response so you are able to sweat out even more toxins.  

In the KW community, Moksha Yoga Waterloo powers its hot yoga rooms with infrared heat! This yoga practice activates your sweat as well as supporting resistance exercise and stretching. All wonderfully beneficial to optimal health! 

What if you don't have access to a sauna? 
No sweat, you just have to go back to good old exercise!  Sweating is so important for good health. If you don't have a sauna, then do other activities which you enjoy and help you to get your sweat on - like dancing, resistance training, or cycling. 

Remember to monitor your hydration levels!
In addition to your daily water needs (approx 2L/day), when you're working up a good sweat aim to consume an extra 220 ml of water for every 15 minutes of sweating! 

Vitamin N: The New Prescription 

Today's cleanse tip is brought to you by Dr. Jen!


Cleansing is a time to restore our bodies and remind ourselves how good we can feel.  

It's also a great time to start some new habits that will keep you healthy all year round.  This year, we want you to consider adding some vitamin N to your daily prescription.  Some of the benefits you can expect are increased feelings of calm and peacefulness, improved focus, a sharper short-term memory and even lowered mortality rates.  

If fact, the results are so staggering that this vitamin is starting to make the most savvy doctors prescription sheets. The best part is that this one is side effect free and costs nothing. 

As you may have guessed, vitamin N is Nature.  Research shows that spending regular time outside in a park, green space or the forest can boost our wellbeing more than a $20,000 raise and the spring is a perfect time to start this healthy, stress busting habit.  

Become aware of how much time you spend in natural environments and you will see that most of us actually spend more time in our vehicles than enjoying this precious commodity.   It's no wonder that depression is now the leading cause of illness and disability worldwide.   In our over-stressed society, consider giving yourself the gift of a walk through the trees as often as possible!

4 Ways to Stimulate Your Lymphatic System

Don't know much about the lymphatic system?  Don't worry, you’re not alone! It's a new concept to most people.

The lymphatic system is a network of tissues and organs that primarily consists of lymph vessels, lymph nodes and lymph. The tonsils, adenoids, spleen and thymus are all part of the lymphatic system.  

lymphatic system.jpg

The primary function of the lymphatic system is to transport lymph, a clear, colourless fluid containing white blood cells that helps rid the body of toxins, waste and other unwanted materials.  The lymphatic system is vital to cleansing the body.  

There are 600 to 700 lymph nodes in the human body, and these nodes filter the lymph before it returns to the circulatory system.  The volume of fluid in the lymphatic system is twice the volume of blood and it consists of 80% water.  Proper hydration is essential for optimal function of the lymphatic system.  

An unhealthy lymphatic system can lead to an impaired immune system and serious health problems such as fibromyalgia, multiple sclerosis, chronic fatigue syndrome, cancer, obesity, aches and pains, bloating, digestive problems.


Why you Need to Stimulate the Lymphatic System

Unlike the cardiovascular system, which has the heart to pump the blood through the blood vessels, the lymphatic system has no pump so it needs to be stimulated manually to work properly.  

The lymphatic system works best through regular muscle contraction.  The pumping of the muscles help to move the lymphatic fluid through the body and ultimately removing toxins from the body.  


How to Stimulate your Lymphatic System


1. Exercise 30 minutes daily
The skeletal muscles are particularly important to stimulate the lymphatic system.  All forms of exercise help to move lymphatic flow, even brisk walking!

2. Trampolines are not just for kids
Light bouncing on a trampoline is fantastic for lymphatic stimulation.  This is also know as REBOUNDING.  You can use any size trampoline and just 5 minutes daily is a great place to start. This is a fantastic way to jump-start your day and bring energy to your morning routine.  

If you don't have a trampoline and want to get started right away, skipping rope, jumping jacks and running give similar results.

3. Dry skin brushing
This not only stimulates your lymphatic system but is also great for your skin!  CLICK HERE  for instruction on how to make your skin glow and lymphatics flow.

4. Lymphatic massage
Lymphatic message is a special techniques that supports healthy lymphatic drainage.  Ask your massage therapist about lymphatic massage at your next appointment.