• 2 ripe bananas, sliced and frozen
• 1 scoop of your favourite protein powder (vanilla or chocolate work great)
• 1/2 cup of yogurt 
• 1-2 tablespoons of honey or maple syrup (optional, for added sweetness)
• 1/4 cup of milk (any kind you prefer: almond, coconut, dairy, etc.)
• Optional toppings: nuts, seeds, berries, dark chocolate chips

1. Start by placing your sliced and frozen bananas in a blender or food processor.
2. Add in the protein powder, yogurt, honey or maple syrup (if using), and milk.
3. Blend all the ingredients together until smooth and creamy. You may need to pause and scrape down the sides of the blender or food processor to ensure everything gets mixed evenly.
   1. If you have an ice cream maker, follow that process instead
4. Once your mixture is smooth, transfer it into a freezer-safe container.
5. If you prefer a softer consistency, you can enjoy your protein ice cream right away. For a firmer texture, cover the container and freeze for 1-2 hours.
6. When ready to serve, scoop out your protein-packed creation into bowls or cones.
7. Sprinkle on your favourite toppings for an extra burst of flavour and texture.

• Experiment with different flavours of protein powder to find your favourite combination. Chocolate, vanilla, and strawberry are popular choices.
• For added creaminess, try using frozen yogurt or cottage cheese instead of yogurt.
• Get creative with your toppings! Crushed nuts, shredded coconut, and fresh fruit make delicious additions.
• Don't have ripe bananas on hand? You can use frozen mango, berries, or even avocado as a creamy base for your protein ice cream.

References: 
Alter, Harrison J. et al. Intravenous Magnesium as an Adjuvant in Acute Bronchospasm: A Meta-Analysis. Annals of Emergency Medicine, Volume 36(3):191-197
​
Beghelli D, Isani G, Roncada P, et al. Antioxidant and Ex Vivo Immune System Regulatory Properties of Boswellia serrata Extracts. Oxid Med Cell Longev. 2017;2017:7468064.

Desai MH, Mlcak R, Richardson J, Nichols R, Herndon DN. Reduction in mortality in pediatric patients with inhalation injury with aerosolized heparin/N-acetylcystine [correction of acetylcystine] therapy. J Burn Care Rehabil. 1998 May-Jun. 19(3):210-2.

https://emedicine.medscape.com/article/771194-overview

Greven F, Krop E, Acute respiratory effects in firefighters Am. J. Ind. Med. 55:54–62, 2012

Hall AH, Dart R, Bogdan G. Sodium thiosulfate or hydroxocobalamin for the empiric treatment of cyanide poisoning?. Ann Emerg Med. 2007 Jun. 49(6):806-13
 
Huang KL, Chen CW, Chu SJ, Perng WC, Wu CP. Systemic inflammation caused by white smoke inhalation in a combat exercise. Chest. 2008 Mar. 133(3):722-8.
 
Kung SW, Chan YC, Lau FL. Hydroxocobalamin for acute cyanide poisoning in smoke inhalation. Ann Emerg Med. 2008 Jan. 51(1):108
 
Prezant DJ, Weiden M, Cough and Bronchial Responsiveness in Firefighters at the World Trade Center Site. N Engl J Med 2002; 347:806-815
 
Rathnavelu V, Alitheen NB, Sohila S, Kanagesan S, Ramesh R. Potential role of bromelain in clinical and therapeutic applications. Biomed Rep. 2016;5(3):283–288.
 
Rehberg S, Maybauer MO, Enkhbaatar P, Maybauer DM, Yamamoto Y, Traber DL. Pathophysiology, management and treatment of smoke inhalation injury. Expert Rev Respir Med. 2009;3(3):283–297
 
Stephenson J. Researchers probe health consequences following the World Trade Center attack. JAMA 2002;288:1219–1221.
 
Varney F, Evans J, Bansal A S; Successful treatment of reactive airways dysfunction syndrome by high-dose vitamin D. J Asthma Allergy. 2011; 4:87-91.
 
Xu, D. Hu, M.-J. Wang, Y.-Q. Cui, Y.-L. Antioxidant Activities of Quercetin and Its Complexes for Medicinal Application. Molecules 2019, 24, 1123

Signs and Symptoms of SIBO

SIBO vs IBS

The Most Common Root Causes of SIBO

• There has been an outbreak of a novel (new) coronavirus (2019-nCoV) originating in Wuhan, China. - There is not enough information yet to determine the incubation period, the rate of infection or the animal source of the virus. 
• If you have travelled to Wuhan China (or another significantly affected area) in the last two weeks, or if you have been in contact with someone who has and fell unwell, call your local health authorities. Do NOT go to your naturopathic practitioner, walk-in clinic or hospital if you suspect that you have the 2019-nCoV as you risk spreading it to others. 
• If you suspect that you may have the 2019-nCoV contact your state/territory//provincial health unit or communicable disease branch for advice on how to proceed. 
• Whilst the trajectory of this outbreak is impossible to predict, and the situation is rapidly evolving, here is what we know so far about the current coronavirus outbreak. 

• The air by coughing and sneezing 
• Close personal contact, such as touching or shaking hands 
• Touching an object or surface with the virus on it, then touching your mouth, nose, or eyes before washing your hands 
• Rarely, is fecal contamination a mode of transmission 

• Hygiene: Wash your hands often with soap and water. Always wash your hands before preparing food and before eating. Avoid touching your eyes, nose, or mouth with unwashed hands. 
• Cough hygiene: Cover your mouth and nose with a tissue when you cough or sneeze, then throw the tissue in the trash and wash your hands. If you don’t have a tissue, it is better to cough into your shirt sleeve; not your hands and always wash your hands after coughing or sneezing.(3) 
• Food hygiene: Ensure that you use a different cutting board for meat and vegetables. Clean your cutting boards well. Avoid sharing water, food, or products (glasses, cutlery, hygiene products) with someone who has a respiratory infection. 
• Clean surfaces: Whether grocery shopping, flying or exposed to something new, clean and disinfect all objects and surfaces that you touch.
  
• Avoidance: Avoid close contact with people who are sick. If you have a cold or flu stay home to limit your risk of spreading the infection to other and to support the healing process. Avoid large crowds when the risk is high. If you choose to wear a mask, choose a mask that covers both your nose and mouth. 

• Stay hydrated: Ensure adequate hydration, especially if there are signs of dehydration to assist the body in fighting infections. 
• Clean balanced diet: Limit known food intolerances; ensure balanced nutrition including lean protein, vegetables and whole grains; and limit foods that contribute to mucous (such as excess bread, dairy, yeast and bananas).(4) Limit processed food and foods high in salt and sugar.(5) 
• Spices: Many warming spices have anti-microbial and anti-viral properties. Spices such as garlic, ginger, thyme, oregano and sage are easily added to teas and food dishes. 
• Sleep: Ensure adequate sleep. When you have symptoms of a cold or flu it is common to require more sleep.(6) 
• Stress Management. Reduce and manage stress. Positive relationships are associated with a stronger immunity and overall health.(7) 
• Indoor pollutants. Address indoor pollutants such as mould as they can worsen lung related illnesses.(8, 9) 
• Avoid smoking. Smoking and exposure to second-hand smoke can increase your susceptibility of lung-related illnesses.(10) 
• Exercise: Moderate exercise enhances immune function and lowers the risk of respiratory infections. Intensive exercise can suppress normal immune reactions and is best avoided if unwell. (11)

• Not resting
  • Rest is a crucial aspect of making sure your immune system is ready to fight off the infection.
• Having sugary foods and drinks.
  • If the infection is bacterial, you are fuelling its growth. 
• Taking cough medicine
  • This may suppress your cough but its not great to do so. If you are suppressing the cough, you aren't eliminating the mucus out of your lungs that your body wants out. The only time I suggest using a cough medicine is when your cough is so bad that it affects your sleep. 
• Not drinking enough fluids
  • Hydration is key for all biochemical processes. It helps keeps fluids thin so that you're less likely to have thick mucus and congestion. 

• Spray bottle
• 1/2 cup white vinegar
• 2Tbsp Baking Soda
• 500ml Water. Add more to dilute and less to make more potent. 
• 5 drops of essential oil(s). Try different combinations to find what works best for you. 
  • Lemon for antimicrobial action
  • Tea Tree Oil for anti fungal action
  • Mint or eucalyptus for fresh scent
• Add the baking soda and vinegar into the bottle, top up with water and add the essential oils. Give it a shake and you're ready to clean.

• 1 medium sized pot
• Water to fill up the pot
• 1 towel
• Oregano essential oil
• Tea tree essential oil
• Eucalyptus essential oil

1. Grab a pot of water and bring it to a boil.
2. Once boiling, remove from heat and let stand for 5minutes. 
3. Add 1-2 drops each of Tea Tree, Oregano, Eucalyptus oil.
4. Lean over the pot and place the towel over your head like a tent. The towel helps keep the steam around your face.
5. Breathe in nice and deeply through your nose, repeat as tolerated.

1. First, place your finger between your eyebrows and apply some solid pressure between your eyes for 1-2 seconds.
2. Next, use your tongue to push up against the hard part of the roof of your mouth with solid pressure for 1-2 seconds.
3. Repeat these steps for 20-30 seconds. Pressing between the eyes 1-2 seconds, then pressing up with your tongue 1-2 seconds, back n forth, back n forth, repeat, repeat, repeat...

1. 1 inch piece Ginger root
2. 1 inch piece Tumeric root
3. 1-2 Garlic cloves
4. 2-3 slices of Lemon
5. Cayenne pepper
6. Honey
7. A medium sized pot

• Hand washing, this is key for everyone, but especially kids. You want kids to wash before meals so that they don't swallow random things that they've accumulated on their hands from a day of fun. 
• Coughing into our elbow instead of into your friend/family member's face. This minimizes air transmission of the virus. It also prevents the virus from getting onto your hands where it can then be passed on to others easily.
• Avoid touching your mouth, eyes and inside your nose with dirty hands. 

• Obviously right? ​
• In the winter we don't really like we sweat because its cold outside. But news flash, we do! This is especially true with winter sports and activities
• Staying hydrated in the winter is key because generally the air is dryer. 
• It keeps mucus thin to make sure that the sinuses don't get clogged from thick mucus. This is a common cause of sinus headaches. It's better to have a runny nose than a clogged nose.
• It increases the amounts of fluids for movement and circulation of blood, immune cells and nutrients

• Decrease in sleep prevents your immune system from functioning optimally. So now your body can't fight off the virus and heal itself like it's supposed to. So make sure to get adequate rest through the winter season.

• Focus on a healthy diet of a variety of mainly fruits and veggies.... but you already know that....
• Avoid known or suspected problematic foods. If you know of some foods that sit poorly with you, avoid them, as they can decrease your immune health. Classic offenders are dairy and wheat for most people.
• Specifically focus on eating lots of antimicrobial foods like garlic, onion, and ginger. These foods help maintain a healthy immune system. Now make sure to brush your teeth to avoid onion, garlic and ginger breath, or this may cause your friends and family to avoid you. 
• ​Mushrooms - These silent giants are jammed packed with immune enhancing ability. Look for Maitake, Porcini, and Shitake to add to your meals.