health, wellness, &


Winter is just around the corner and it is time to give your immune system a little extra TLC.

In order to keep your immune system in tip top shape and to stay healthy and strong this holiday season, I recommend;

  1. A daily dose of vitamin C. Try to get a minimum of 2 grams of vitamin C per day. I often add Ester C packets to  my water to get my extra boost of this much needed “super” vitamin.
  2. Avoid processed flours and sugars. Processed flours and sugars are known to lower our white blood cell response leaving us wide open to viruses and bacteria.   Substitute with naturally occurring sugars (i.e. in fruit) and non GMO whole grains.
  3. Move your body. We run the risk of becoming too sedentary in the winter time and the body was made to move. Do not sit at your desk for more than 1 hour at a time without getting up to stretch. Indoor and outdoor regular cardiovascular work outs are also so important.
  4. Check your sleep hygiene. Proper sleep is critical to restore and repair. Try to sleep in a dark, cool room without any electronics by your bedside. Write gratitudes/intentions in a journal each night before you go to bed.
  5. Eat your greens! Greens contain natural anti-oxidants that help to boost immune system function. Spinach, kale, broccoli and arugula are a few deep rich greens that are filled to the brim with nutrition.
  6. Keep the homeopathic oscillococcinum on hand to take at the first sign of feeling run down or flu like symptoms. For more information, click here.
  7. Watch your stress levels. Stress can have a major negative effect on your immune system. Take warm showers, go for walks, take breaks, practice morning quiet meditation or talk to a friend or loved one to help keep stress in check.
  8. Drink your water. The body needs approximately 2 litres of water per day to stay hydrated. To learn more about my “super water” click here.
  9. Consider supplementing with a probiotic. Studies implicate probiotics may help reduce the incidence of gastrointestinal and respiratory infections.
  10. Soup it up. Make healthy soups loaded with bone broth and steamed vegetables for a quick and easy snack. Throw some garlic into your soup as an added immune boosting food!
  1. Angela says:

    Hi Joey.
    I was wondering if I could have your receipt for apple crumbled muffins please! I could not find it on your site of recipes or Cityline. Printed off all your other delinks ones from your Grain Free Bakery segment. So wish I could get with it on your Cityline Weight Loss program!

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