7 Actionable Steps in Your Control

  • By RTOWN
  • 03 Nov, 2016

Powerfully Transform Your Life & Health NOW! 

For a healthy fit body, it is better to eat a bit of crap food every day along with a lot of powerfully nutritious superfood than it is to eat no crap and all average, mediocre food. For a healthy home, we can keep our same routine but at the grocery store simply turn our head to the left and right to see and select natural green earth friendly cleaning products just down the aisle from the toxic chemicals we’ve been lacing our homes and earth with for years.

These are 2 of my Top 7 readily actionable changes we can make now, that come with the most potent positive changes to our health – affecting our cells, body composition, physical fitness, mindset, spirit, happiness while decreasing stress and strengthening disease prevention.

Define your own game plan, own it and operate outside the norm. The norm is not doing well. The norm is fat sick and depressed. Even young fit people are getting cancer and the government sadly recommends below average standards – this blog is for people more interested in exploring their best, yet in a long term sustainable way they can manage successfully for years.

In a world that can feel more out of control all the time and an overwhelming societal system that degrades the earth and harms our health, there is no better feeling than knowing simple secrets that allow us to own the process of feeding our health and fitness, to live a strong vibrant energized life.

I remind top achievers that “a leader of 1 a leader of many. You can’t lead one you can’t lead any”. We must be healthy and strong to lead others well – our business, our kids, our teammates.

While we wish government and big industry would focus on true proactive health that allows society to flourish and prevents sickness, changes TODAY can only happen under our own control. Here are 7 ways to  powerfully step change your life now :


How is a clean home one laced with chemicals? I thought about this for years, worried about the complexities I would need to solve. It proved so easy I was embarrassed I delayed.

Crazy the thousands of chemicals few of us can pronounce that billions of us have washed down the drain into our water supplies just to clean our dishes, clothes, countertops, floors, sinks and toilets. It is unfathomable that someone actually approved that this was a good idea.

ALL I needed to do was go to the grocery shelf where I normally by such toxic products and omg just look a few feet to the left or right – and poof there were all the green products that clean all the same things in my home. Made of natural ingredients immensely kinder to the earth. There was no effort, no confusion that required tremendous study, no significant time investment – just making a different choice – in the same store. My path and schedule changed not at all, just the specific product selection. This is something you can do tomorrow! It is fully in your control.


The most powerful shift we can make that quickly upgrades our body, appearance, skin, health, fitness, mindset, energy while helping protect animals, water, soil and air is buying real whole healthful foods. This also invests in businesses who care to purvey healthy foods with sustainable practices, making such items more readily available at lower prices in the future.

Upgrading food quality is both simple and complex. It is also complex given the thousands of products and deceptive advertising and false labeling. However I have yet to find anyone of any age and education level who does not know an apple is healthier than a bag of Doritos, so lets stick with the basics and operate our home food inventory system based on very simple guardrails. When available and affordable, we will select foods which are:                                                

√ Real whole living foods
√ Organic
√ Non GMO foods
√ Superfoods (nutrient dense)
√ Alkaline producing foods
√ Foods with no labels – they are what they already are.
3. Don’t eat average food. That is where the pitfall lays.

Being a “nutrition monk” would not be very fun nor sustainable. My taste buds and my fun meter desire pizza and a few cold beers to crush. In fact I eat some kind of crap food almost daily. But this is not an occasional cheat meal, its a way of life. But the crap I eat is a bit and the other food I consume, the bulk of my daily diet, is incredibly powerfully potently amazingly nutritious food.

Stay away from mediocre foods which comprise the bulk of most diets. Fill your body with superfoods that surge nutrients into your cells. Have some fun eating a favored comfort food. And don’t go anywhere near average food which is fake, nutrient lean and chemicalized – a waste of time and money and a slow bleed to disease.

Eat a lot of amazing real whole foods. A tiny bit of crap food. And no mediocre average food. Get coached  on your game plan.


I have carnivore taste buds and Paleo is effective for lean muscular bodies but it is indisputable that less meat and more plant based diet is significantly better for the earth, our health, and more ethical given the mass torture in factory farms.

If you are not eating organic meat, you are using McDonald’s meat in your home based recipes that feed your family.

The suppliers who distribute meat manufactured inhumanely in order to scale the volume of production needed to bring per unit cost low enough fast food restaurants can advertise cheap burgers and deep fried chicken, deliver meat from the exact same factory farms to your grocery store where it is wrapped nice and pretty for your buying convenience. What you are buying is sick meat infused with antibiotics, hormones, fillers, chemicals, the meat highly stressed from animals tortured from birth to death.

To visualize, imagine 25 of us humans being born on an elevator in which we live until we are killed to harvest our meat. Would you be stressed living in such conditions and knowing you are to be killed? Healthy? Obviously not. Nor an ethical practice. The massive stress response in an animals body is something we consume, along with the drugs we force into them. Do you think those animal cells we chew up interacting inside our body with our cells feeds health or sickness?

Eat less meat.

Choose when possible organic meat.

Save yourself. Reduce factory farming profits and  help providers of healthful food  to flourish by selecting their goods. Net a positive impact on our water, soil, and air.

Despite my carnivor teeth, that was impossible to ignore.

Pircing and Budget: Given organic meat is more expensive today, I decided to cap my old meat buying budget, meaning the budget I allotted to purchasing meat remained unchanged, forcing me to buy less meat. That in of itself achieved positive change in my diet, I voted with my dollars for ethical farming, and bought into a system more sustainable for our earth.


Do your friends gossip, complain, judge? Is your boss or coworkers incessantly negative? Has the intimate relationship you are accustomed to become less intimate and more cold, distant and abusive?

Given we have emotional ties, removing toxic oppressive drama-creating people from our lives is not usually a short term process. But make no mistake, negative energy and abusive relationships sap us and over the long haul can cause physical sickness in addition to the mental and emotional trauma.

Some people deal with people challenges by immersing in exercise but many overwork, drink, eat comfort food and have trouble sleeping. Toxic people suck energy, prevent us from having a peaceful mind of clear thought and creativity. The opportunity cost of toxic dynamics is measureable in all area sof our life, both in terms of productivity and personal happiness. One very bad situation often leads to bad choices and actions that layer more stress on the mind and body.

What is immediately actionable it to begin to associate with new positive people who boost your energy. Simple ways are taking on new hobbies or renewing old activities you have forgotten how passionate you are about. Participating in things you love and with new likeminded friends you meet who bring good energy strengthen you from within and together can spark your flame to make other positive changes in your life.

Make time in your life for new positive likeminded people who feed your spirit. Eventually there will be no room for the energy suckers.


Easier said than done. Humans and the society we are asked to participate in is ego-led. Most of the negative self talk and artificial drama we create in our heads is from viewing our world from the ego’s eyes. Or celebrity culture and media influence is all ego based. The outcome has been stress, anxiety, depression, dissatisfaction, sadness, anger and apathy.

However, viewing our path with gratefulness and appreciation, awareness of our blessings, produces an immediate change to the levels of stress and peace inside our bodies.

Yet there is more. The majority of humans unfortunately lead infrequently with their soul, wide open authentically to the world. Many small talk their way through life and others are closed off. Many are forced to pretend, or so they think.


Most of us protect and save exposing our deepest soul until months and years into a relationship where we may finally open fully to one person. Wow. That’s too bad. Giving partially and presenting a rehearsed, protected, pretend version of ourselves to the world, mind busy with negative anxious chatter, robs us of potentially rich experiences that bring fulfillment and happiness.

Imagine if you could give openly of your true authentic self, where in even causal interactions with strangers they can feel your energy and be touched by your soul. Imagine further how that would step change how people receive you and interact with you. The exchange of warmer more open, genuine authentic real energy tremendously boosts health and happiness.

Don’t live beside life holding back or pretending. Be 100% yourself, lead with a kind soul, give generously of yourself, and enjoy the richest connections you’ve ever experienced in life.

From chatting with many openly generously soulful people, a constant is their past difficulties and immense challenge they had to overcome. If you feel you have had intense challenge, now is your opportunity to transform from that. The next step is shifting away from your common routine to spend a lot of time solo – what many are afraid to do. The more the better. For it is in self and the time to reflect and be yourself, that you can eventually leave the self chatter and ego behind once you learn to be happy by yourself just Being. Happiness lays within, you own it, and once you are happy and soulful, you can bring that to others, rather than needing other people to become happy which is situation-specific so only short term.

Just imagine leading all interactions with peace, happiness, and your wide open genuine soul – not only will the interaction be more fulfilling and genuine,  your path will begin to attract and naturally connect with the most soulful kind people. Light attracts light. Become the light, you will soon have fewer toxic people around and will develop new friendships with similar people. As always, it starts with you.


It is human nature to find easier ways to do everything. Yet counterintuitive because what we don’t use today, we lose for tomorrow.

Exercise to the body is the medicine it needs and desires. Builds the physicality for a body that is mobile and strong, feeds health to the inside of your body, nourishes your spirit and is proven therapy for the mind. People joke but quite sincerely – exercise keeps the crazies away.  True. It also helps prevent short term sickness, long term disease and keeps our human vehicle tuned up so we can say YES to participating in what we love.

Carry luggage versus rolling. Embrace the effort. Take stairs rather than the escalator. Carry grocery bags instead of pushing a cart. Squat deep every time you pick something up. Hold business meetings by walking and talking. LOOK for ways to use your body more, not less. Fitness is built by making small choices every minute every hour.

In the gym, while anything that gets someone moving is a good thing these days, I am sure you would agree, let me also stress that neural-predicated exercise overloading that stimulates adaptations not only to muscle strength, lowering body fat and increasing heart and lung capacity, but also, vitally, the software that operates your body including your brain and the millions of neural networks looping from the brain and spine into the rest of your body.

There are few qualified neural fitness coaches but when you can find a gym specializing in this, they will reboot your system and cause adaptations in your body from the inside out, netting great appearance on the outside and smarter software on the inside. Importantly, that rebooting may be a key to disease restoration, injury healing and add a layer of prevention to Alzheimer’s. I am opening “The New Medical Center” this fall combining functional exercise with functional medicine and functional foods. It will be a very  forward thinking approach to healing and peak performance.  All of my 10 gyms  will adopt this model, yet today they already house the worlds top neural based coaches ready to step change what your future looks like.


Modern society is amazing and I love visiting international cities and soaking up the electric energy. Yet I doubt that noise, pollution, crowded sidewalks, pavement, concrete and constant bombardment of advertising are a formula for a healthy body and soul.

Get into nature. It is alive and feeds us energy. Is real, authentic and grounding. Brings peace. Quiets the mind. Restores the body.

Swim in lakes and oceans. Walk in forests. Hike in mountains. Bike, jog, or sit and mediate, read or just Be.

Even take a dumbell and exercise barefoot on your lawn for a few minutes.

Finding sanctuaries of nature accessible in your world avails time in outdoors on a regular basis that can become part of your workout routine and lifestyle.

This is so powerful, I use the mountains, rainforest and ocean as the classroom setting for small group leader mentorships that focus on mental and spiritual renewal in Vancouver up a beautiful fjord, and, am taking one group to Everest Base Camp in the fall for what is destined to be a life changing experience.

Daily bites inside the nature with annual all-you-can-eat-buffet approach to nature’s powerful impact.

Those are 7 recommendations of changes I made to “Protect Your House” that I was able to accomplish amidst 70 hour work weeks and single Dad parenting. I hope it helps you to clearly see the readily available options at our dispoal amidst the sickness economy clutter.

Good luck creating your own Game Plan. Soon it will become second nature to follow. You will be accustomed to these choices and see many healthy options standing out. Grab them.

Twist Performance + Wellness Blog

By Jeff Roux 05 Jul, 2017

Mindset is Everything!

Summer might seem like a long time to prepare for the Fall, but from a physiological perspective it is just enough. In order to maximize the  impact of this time athletes must use it efficiently and take it seriously. 

This is the Performance Mindset. 

Mindset influences our behaviour 24 x 7. Mindset drives the need to improve and the willingness to make the necessary sacrifices to succeed. Mindset drives excellence. 

Rather than seeing obstacles as problems, elite athletes approach them as challenges. They take risks and push themselves outside their comfort zone.

TWIST Coaching is designed to help provide all of our athletes and clients the tools for physical and mental success. We encourage them to set goals and be accountable for their effort and their actions.

We expect our athletes to get better, every day!

The Twist team is fired up to lead our athletes on a tremendous journey this summer in order to help everyone who makes a commitment with us Inside the Red will Be Ready for whatever their sport or their life demands from them.

#MindsetBeforeMuscle  #BecauseTheSeason   #BeReady

By Jeff Roux 01 Jul, 2017

Anyone who grew up in the ‘80s will have fond memories of the Flexed Arm Hang, the Shuttle Run, and Speed Sit-ups in an effort to bring home the coveted Award of Excellence from the Canada Fitness Test. I certainly do. The Flexed Arm Hang was my nemesis that kept me settling for Gold year after year.

I can still hear the voices of Hal Johnson and Joanne McLeod telling us to, “keep fit and have fun.” But as we celebrate Canada’s 150th across the country this summer we can also look back on a history of the quest for health, fitness and performance that goes back much further.

Rumours exist about early Canadian settlers staying fit by chasing Beavers through the woods of Upper Canada and strapping knives on their feet in winter to traverse the St. Lawrence. Some say that early Canadian Strongmen could lift a Moose overhead after a shot of pure Maple Syrup, the first Canadian energy drink. The truth is that in 1867 Canada may have just been getting started but striving for physical fitness and elevated performance and the trends, fads and ideas that inevitably followed were well underway. 

By Jeff Roux 02 Jun, 2017

Each generation of parent is faced with new evolutionary challenges when it comes to keeping kids safe, active and healthy. Luckily, here in Canada in the 21st Century we don’t usually have to be concerned with being eaten by predators, hunted by enemies, starvation or scurvy. We are however faced with unique 1st World Problems that may not be as dramatic, but can still have long-term, devastating effects on the health and fitness of our kids.


“It’s not the strongest of the species that survives; but the one most responsive to change.” - Charles Darwin (Evolutionist)


Certainly, technological advances in our culture and food industry have helped improve our way of life, making things easier and helping us all more efficient. Ironically this has also created a culture of simplicity and laziness that may now be an even greater risk to our health than the historical ones listed above. The ability to out-run a hungry Saber-toothed Tiger created a positive outcome (for the human, not the cat), and helped our ancestors evolve with each generation. The winners in the survival of the fittest race survived and stronger, healthier generations followed. Now, despite more opportunities than ever to be more active, get stronger and learn how to make better food choices, we are suddenly devolving as the overall health and fitness in North America continues to regress.


Darwin would not be impressed.

By Jeff Roux 29 Mar, 2017

It’s that time of year again. Spring is in the air, days are getting longer, the local arenas are simmering down momentarily between playoffs and tryouts and the sports fields are ready to come alive with soccer, baseball and lacrosse. Spring and summer athletes are ready to take on their sports while Fall and winter athletes begin the official off-season in a quest to maximize learning, conditioning and development  

These days athletes train hard year-round, perfect their skills through practice, and compete to win. But, how are they fueling their game? Are they doing all they can to help their body repair and recover from all their hard work? Think about athletes as high-performance automobiles and food as their fuel which drives their performance. Unfortunately, all too often the emphasis is placed on “quantity” or calories and not “quality” or nutrients, so the fuel of choice ends up being low grade instead of premium. Performance is compensated…nutrition is their limiting factor!

With having to juggle work, school, sports and other activities, we may feel that our schedules are just too hectic, so little thought is given to nutrition or it’s just not a priority. But it’s not complicated and actually quite manageable to maximize nutrition for athletes (or anyone for that matter!).

What is the best way to fuel performance? Do young athletes need to be consuming sports supplements and energy drinks?

By Jeff Roux 29 Mar, 2017

Playoff season, the beginning of the end, the culmination of all of the hard work. It is a valuable time to revisit the discussion regarding in-season training. This time, however, I am going to look at this discussion through a slightly different lens. Instead of looking in detail at the ideal programming and periodization for In-Season training, I want to acknowledge the balance of all of the aspects of life for an athlete, and open the discussion regarding what should or could be prioritized for development.

I do have some expertise on the subject of balancing the chaotic schedules of youth athletes these days – I am the trainer for the Minor Midget AAA Whitby Wildcats, and with that role comes some deep insight into the day to day, week to week, and month to month schedule for these young athletes. I should make a note, too, that the contents of this conversation hopefully can be applied to many different sports and athletes and situations. I am specifically referencing hockey because it is what I know. My final disclaimer, is that I am writing this piece from the perspective of a strength and conditioning coach (because that’s what I am). This means I will focus my comments on the off-ice training, but in doing that, I do not intend to detract from the importance and value of the other aspects of holistic development for a young athlete (on ice training, practices and games, nutrition, sleep, etc). 

By Jeff Roux 25 Jan, 2017

#BellLetstalk is an incredible initiative that has opened the doors of communication and awareness of mental illness and helped people in Canada who struggle with issues know they are not alone and give them tools and support to help them move forward. 

Everyone makes mistakes, bad decisions and has bad luck and setbacks; in their lives, in their lifestyle, and in their relationships. These can happen at work, at home, and in many different day to day interactions. The same goes for all of the people around us, our friends and family, our colleagues and co-workers and people we interact with every day. 

No one is immune. 

They key to overcoming any setback is learning from our mistakes and taking on the challenge of turning obstacles and negative experiences into positive opportunities; we want to turn setbacks into success. This advice can work anyone. Our TWIST athletes and clients go through setbacks in their training, in their performance and in their day to day lives. We are often part trainer, part coach and part psychologist so every bit of positive advice can help. 

Take some and pass it on!

In the world of performance, failure creates the best opportunities for learning and getting better. In life the same is true if you approach it with the right attitude and energy. Setbacks are simply situations we can learn from, they do not need to be failures. A setback might be exactly what we need to get where we want to be.

In a great post on success.com Patti Johnson discusses 8 ways Successful People Handle Setbacks . Her article is more related to the business world but everything she says applies to athletes and everyone young and old as great real world advice as well. 

Here is how successful people handle setbacks:

E xpect Setbacks:Every successful person experiences setbacks. It goes hand in hand with trying something bigger and better. Setbacks happen, so expect them and accept them when they come. Look at setbacks are a badge of honor. It means that you are doing something hard. Embrace your badge of honor and own it!

Set Time Limits for Disappointment: Allow yourself time to acknowledge your feelings of disappointment. But put a time limit on how long you will focus on that feeling. You might still feel disappointment, but redirect that redirect that emotional energy toward progress. Turn that frown upside down! 

Use Less emotion; Get more information: Objectively size up what happened. Was there an event or decision that created a change in course? Be a researcher and actually write down what worked and what didn’t. Write down what factors created the setback. Seeing the facts on paper void of emotion can crystallize the facts. Be objective.

This will aid in preparing a solution or preventing a repeat of the same issue. The classic quote from my club volleyball coach applies here, "fool me once shame on you, fool me twice, shame on me." 

Rely on “Now What?”: Successful people find a path to progress . Step back and consider all of your options.

This one resonates with me the most. Don’t panic, stay calm and find YOUR “path to progress”. I approach setbacks with an, every problem has a solution perspective. Stay calm and find a path that helps you navigate through the negative and turn it into something else.

Think, Tomorrow More than Next year: Ask yourself,  What can I do tomorrow to make progress?  Start there. You need a long-term direction, but sometimes it needs to evolve rather than being an ah-ha moment.

TWIST Holistic Nutritionist Tina Ward always says. keep it simple, do a little better than yesterday. You cannot change everything in your life overnight.  "The journey of a thousand miles starts with ONE STEP." - Lao Tzu - 

Learn! Successful people (and successful athletes) have a confident willingness to learn what needs to be learned. A lack of experience or knowledge doesn’t close a door, but defines what must be learned.

This is when growth, development and getting BETTER happens!

Manage Self-talk: Setbacks and disappointment can create self-doubt. Manage your internal thoughts so you stay focused on the future and what you can do next. Give yourself credit for doing something important, taking risks, and trying something new.

One of our Core TWIST Value is Quarterback Your Own Wellness. This means ultimately you are responsible for you. We take charge and are in control of our own physical, mental and emotional health and vitality. Security, stability and a healthy way of life are essential to us. To be a leader of many, you must start by being a leader of one. Exercising our body, mind and spirit keeps us in optimal health so that we are able to do the same for others. It is ours to influence.

Setbacks happen to everyone, they can happen any day at any time. We cannot avoid them but how we react to them can define the future. If handled correctly, a setback is merely a setup for a comeback!

By Jeff Roux 17 Jan, 2017


by Jeff Roux B.P.E.; CSCS; TSCC-Gold


                       “The difference between excellence & mediocrity, is commitment.” – Unknown -


Hockey players in Canada have the best opportunity for seasonal development. The off-season arrives as spring merges with summer, school ends, and this creates the perfect combination of time and opportunity for physical and mental preparation for the start of the season. Strength and conditioning coaches are blessed with the perfect laboratory of training as we have a chance to create programs and put together drills within this almost perfect vacuum of training possibilities. Athletes generally have 12+ weeks to commit fully on setting and accomplishing the goals they have for the season and put the time and energy they need into achieving them.


With the growth of new athlete specific training facilities, advanced programs, experienced trainers and coaches all over the country and even access to on-line and self-directed training options, finding the right opportunity to prepare through the summer is easier than ever. Unfortunately, many players and teams still do not carry the momentum and development of the summer into the season. When this happens much of the hard earned summer gains quickly begin to disappear.


As the summer comes to a close, many players pack in their off-ice training gear of focus on what happens on the ice, basically hoping all of the hard work they have done all summer stays with them through the season. After all the hard work, commitment, cost and sacrifice of valuable summer time, this is completely illogical. As Teams hit the ice to start the season, high amounts of time and energy are devoted to on-ice practices and games? Many athletes and teams embark on an in-season dryland training schedule as well but balancing hockey, school, and life puts time and energy at a premium and ensuring that the in-season program is efficient, effective and purposeful is essential.


Hockey demands 360° of mental and physical focus for optimal performance. The season is long, practice time is often devoted to technical development, tactical execution and positional/strategic rehearsal with the odd bag-skate mixed in (often to the detriment of conditioning & skating technique rather than improving it). How can players keep getting better, stay strong and continue to maximize their in-game conditioning as the season progresses?



By Jeff Roux 08 Dec, 2016

December 2nd marked the release of the new Hamilton Mixtape . If you are a music (and lyrics) fan it represents a unique collaboration of the arts that has been rare since the digitization of the music industry. It is about telling stories, reliving history and representing different cultures and philosophies through various styles of music with different voices telling these stories. It represents creativity, imagination and a passion for sending a message. It represents many of the things we try to express in the world of health, fitness and performance. Ultimately, you can mix ideas and genres and if they fit together with a purpose, the result can be brilliant. The same goes for putting together a proper training session.

When I was in High School and University I was the King of making Mixtapes. I made them for girlfriends, I made them for friends, I made them for my family and of course, I made them for me. They became the soundtrack of my workouts, my days and my life. They were personal, creative, specific, and full of surprises.

In the age before digital files, iTunes and internet radio, a true Mixtape took careful planning, research and ingenuity to hunt down and attain the music you wanted as well as my secret ingredient; the sound bytes, movie quotes and comedy bits that always came between the songs. I couldn’t have dead air.

As technology advanced the art of making a Mixtape became easier, digital files were easy to access and the speed of the process was accelerated. Soon the Playlist was born and the world was cursed with a new element of musical bastardization; Shuffle. This is the kind of Anarchy the Sex Pistols, the Clash and the Ramones applauded but even they would be appalled to know they were being thrown in a Vitamix and randomly blended with Bieber, Nickleback and (insert famous Country Song here) into a musical smoothie recipe that just does not go together.

Please note I am not intending to judge for actual musical taste, I am simply making a point about keeping things in a proper order. I am sure Justin , Chad  and Blake  would prefer their recipe was more consistent within their own genre of Pop, Rock and Country as well. Perhaps the people of Sesame Street said it best when they posed the philosophical observation that “ One of these things is not like the others,  

By Jeff Roux 08 Dec, 2016

Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each of us is the greatest force in getting well. Our food should be our medicine. Our medicine our food.” ~Hippocrates 460 – 370 B.C.

by Tina R. Ward CNP, RCNP, ROHP

The Holidays are coming quickly, schedules are busy and things can get a bit hectic; oh ya, and also, Cold and flu season is here. Does that mean that you are destined to get sick?

Nope. Not at all.

Our best defense against disease and illness does not come from the pharmacy, it comes from within, our immune system. Concentrating on immune-enhancing whole foods, and balancing your lifestyle will rev up your immune system, keep it vigorous and keep the seasonal illnesses at bay.

Here are some tips to keep your immune system healthy and strong:


Dive Into the Vitamin C  

Vitamin C is a key antioxidant; it also increases activity of white blood cells.

Luckily this vitamin is found in a variety of  whole foods such as bell peppers, cauliflower, oranges, lemons, dark leafy greens, strawberries, broccoli and Brussels sprouts.

Visit Your Favourite Antis

Consuming Anti-viral, Anti-inflammatory & Anti-bacterial Foods is not as difficult as it may sound. Onion and garlic are potent immune boosters.

Garlic is anti-viral, anti-inflammatory and anti-bacterial. It contains a special compound called allicin  which helps to protect us against infection. Onions help fight inflammation, contain sulfurous anti-bacterial compounds, and are also a good source of vitamin C . They might not be great for your breath, but they are great for your life!


Go for Ginger

I know some prefer Mary Anne but Ginger is truly a potent herb for so many health benefits and it does wonders to boost our immune system.  Add ginger to everything!  – make teas, add to stews, soups, stir fries, sauces, dressings etc.


Mushrooms are Magic

Mushrooms are terrific immunity boosters because they have immunomodulating properties (Yep, it's a word, look it up! ) – meaning they help increase our immune fighting power when needed but can also temper an over-active immune system if necessary.

Great varieties of mushrooms to incorporate into meals include shiitake, cremini, portabello, chanterelle and oyster. You could also try tea made from changa and reishi mushrooms. And one of our recommended supplements The Good Stuff Health Mix is created with Changa Mushrooms and can help make some AMAZING recipes. I'd be happy to share them with you!

Water is a Weapon

Keeping well hydrated allows the body to flush out toxins, reduces aches, pains and headaches, supports the digestive process and aids in transporting hormones throughout the body.

Without sufficient water, your immune system will be challenged. Aim for a minimum of 2 -3 litres daily.

Stifle Stress

Perhaps easier said than done but stress management is critical for a healthy
immune system. There is no greater hindrance to our health than stress. That's where stress reduction activities come in.

Go for a walk, work-out, sit in a sauna, stretch and breathe deeply; these all help boost your immune function. Mindfulness meditation has been shown in studies to increase circulating antibodies. A variety of adaptogenic herbs may also be used to aid in restoring a weakened immune system caused by stress.

Avoid Sugar – You’re Sweet Enough!

Besides making our bodies acidic (an acidic body is a great host for disease!) and feeding our “bad” bacteria, sugar competes with Vitamin C for uptake. The more sugar we eat, the less we are able to absorb Vitamin C.


Get your ZZZ’s

Sleep is crucial to our healing process and is one of the greatest natural immune system boosters.

Long term sleep debt can lead to a host of serious diseases and even general malaise.

Make it a priority to get adequate sleep every night. The hours between 10 pm and 4 am are the most beneficial for restoration and regeneration.

.......and Don't Forget this Z(n)

Zinc is an important mineral which supports the immune system (and overall healing in general). Good sources of zinc include pumpkin seeds, sesame seeds, quinoa, lentils, cashews, beef and lamb.

For more information on how to boost your immune system, or to book a consultation with Tina, please CONTACT US .

  #Feed Your Ready

By Jeff Roux 01 Dec, 2016

Hunting for the Perfect Diet

by Tina R. Ward HolisticNutritionist (CNP; RNCP; ROHP)

Mulder and Scully are not alone. UFOs, Bigfoot, The Loch Ness Monster; many of us want to believe. We know the truth is out there. We are all looking for answers.

When it comes to hunting for the perfect diet, we all want to believe it exists. That there is a simple solution that will finally work. In reality, the facts are as elusive as the quest for evidence in the list above.

Vegan, Paleolithic, all of the "Tarians" (Lacto-Vegetarian, Lacto-Ovo-Vegetarian, Pescatarian, Flexitarian, Noodletarian, Fruitarian), the specialist Diets (The Zone, Pritkan, Ornish, Atkins), the diet brands (Weight Watchers, Jenny Craig, Nutri/System), the "your unique physiology" programs (Blood Type Diet, Body Type Diet, Macrobiotic Diet, Metabolic Type Diet), the natural health angle programs (Hippocrates Raw Food Diet, The Detox Diet), the Fasts (Optifast, Medifast), it does not end there.

The Carbohydrate Addicts Diet, The Whole 30 Program, The G.I. Diet, Colour Therapy and Rainbow Diets (not a joke), The 21 Day Fixed Container Diet, The Grapefruit Diet, The Banana Diet…I am only scratching the surface here.

A diet is whatever we eat! But what is the Perfect diet?

When I say the word diet,  what do you think? Weight loss…deprivation …restriction…being isolated…tasteless food...no fun?

Almost every day I hear, “What diet do YOU follow?” and  “Tell me, what is the PERFECT diet?”

The answers? Well, for the first question, I follow the Tina Diet, which means simply, whatever is best for Tina. It also means, in this season, at this time, on this day, to achieve my goals, address my unique bio-chemical individuality. Officially I like to call it the, "What is Best for Tina Don’t Try to Label My Diet, Diet."

For the second question, "What is the perfect diet?" My answer is, "the perfect diet for what?"

I'm not perfect, but I'm perfect for you!" - Grace Jones

The human body requires food to function. Food is essential to provide nutrients, to preserve life and promote cell and tissue growth. From umbilical cord to our geriatric years, our nutrient requirements will constantly change, so our "perfect" diet is the diet that adapts and fluctuates with our needs. It should be in sync with our activity level, what season we are in and it should address specific health issues or goals. Each individual diet should be in sync with how we live.

There is no universal perfect diet….but each of us can have a diet that is optimal for YOU.

The more information we have access to, the more complicated nutrition and healthy eating seem
have become. For many it is intimidating and out of reach. This is understandable as popular media push expensive, “designer” health foods or exotic and mysterious Superfoods. High prices for freshproduce, $8 Cauliflower, the latest and greatest trendy packaged foods using sexy health jargon and buzz words, hundreds if not thousands of nutrition blogs all offering contradictory advice…it can be exhausting!

But the honest truth is, eating healthy is not complicated.

It does, however, involve a mindset shift. Eating healthy must be a priority. Eating healthy must be valued and honored. Eating healthy must be earned. To be truly healthy, one must eat healthy and live a healthy lifestyle! There are no shortcuts.

In reality, the components of a healthful diet can be quite simple.

Here are some guidelines to help you Feed YOUR Ready:

  • Eat real food: alive food, fresh food, unprocessed or minimally processed food, food that grows from the ground, can be plucked from a tree or harvested from the sea. Food in its natural state as it is found in nature.
  • There is no such thing as junk food: it is either food or it’s junk. Avoid processed, refined, deep fried, packaged, and prepared. Avoid foods with added sugars, preservatives, colours and flavours.
  • Water: Drink it. Drink plenty of it…it is nectar for survival!
  • Veggies Rule: the majority of your plate should be filled with vegetables – include plenty of colours – “eat a rainbow”.
  • Be mindful: sit down at the table; turn off the T.V., computer and cell phone. Focus on what you’re eating. Think about where it came from. Take your time and chew your food thoroughly.

We are all looking for answers. We all want to know the truth. The truth is, there is no perfect diet for everyone, and no one person has the perfect diet. You need to focus on what your body needs, what your goals are, and what works for you.

If you have questions about the perfect diet for YOU, please CONTACT ME  for a FREE consultation.

#Feed Your Ready

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