Hey there, Ice Cream Enthusiasts!
Are you ready to indulge in a guilt-free treat that satisfies your sweet cravings while packing a punch of protein? Look no further! We're bringing you the scoop on how to whip up your own delicious and nutritious protein ice cream right in the comfort of your own kitchen.

Why Protein Ice Cream?
Protein ice cream isn't just your average frozen dessert. It's a game-changer for health-conscious individuals and fitness enthusiasts alike. With its high protein content, it's perfect for supporting muscle recovery and growth post-workout. Plus, it's a tasty way to sneak in some extra protein into your diet without sacrificing flavour.
​
Let's Get Churning: Homemade Protein Ice Cream Recipe
Ingredients:

• 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

​Instructions:

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.

Tips & Tricks:

• 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.

Share the Scoop!
I hope you enjoy making and savouring your homemade protein ice cream. Let's inspire each other to stay healthy and satisfied, one scoop at a time!

Updated August 2023
​
​Have a look outside and you can’t help but notice the change in air quality. The sea to sky region now has smoke advisory warnings in effect. As of this writing, the BC Air quality Advisory is 7-10+ (moderate/high risk). The fires around of us have created smoke that is moving our way in large quantities.
 
The smoke from wildfires isn’t always just from natural sources such as trees and plants. The smoke can also be from the homes and items that have burned. Which can include:

• Plastics
• Synthetic and petrochemical building materials
• Furniture and carpet coatings
• Textiles 

All of the above weren’t meant to be inhaled by us.
 
With the added smoke in the air, brings health concerns. Long term repeated exposure to smoke may accelerate respiratory issues, cardiovascular disease and progression of atherosclerosis (narrowing of blood vessels).
 
Some pre-existing health conditions that can make things worse when the smoke is around us:

• Asthma.
• Chronic Obstructive Pulmonary Disorder (COPD).
• Bronchitis.

 
With all this smoke in the air, here are some common effects of smoke exposure that you should watch out for:

• Inflammation.
• Cilia damage.
  • Tiny hairs (cilia) that line your throat and help sweep mucus and particles up and out of your throat like a broom.
• Decreased lung capacity.
  • You have a smaller total volume of air that your lungs can hold.
• Airway hyper-responsiveness.
  • That feeling when your lungs and airway are easily irritated leading to a shortness of breath, difficulty breathing and/or consistent cough.

 
As part of the common effects listed above, here are the symptoms that people tend to experience:

• Congestion
• Sore throat
• Hoarseness 
• Cough
• Wheeze
• Difficulty breathing
• Shortness of breath
• Chest tension
• Malaise 
• Heartburn
• Increased allergy symptoms

Be mindful, that in these times, the above symptoms can mimic some early signs of colds/flus. So make sure to differentiate between them. The main difference being that smoke doesn’t cause a fever. 
 
To offset the damage and injury, here are the common treatment and prevention strategies:

• Avoid exposure
  • Keep windows/doors closed
  • Stay indoors
  • Turn on air filters and purifiers in your home/car/workplace
  • Use the ‘recirculate air’ function in your vehicle if possible
• Inhalers
  • Salbutamol may or may not be effective. 
    • If your symptoms don’t respond to using your inhaler, it may actually be Reactive Airway Dysfunction Syndrome. 
• Drink plenty of fluids.
  • Keeps your respiratory tract hydrated, this decreases congestion.
• Neti pot or other sinus rinse.
  • Relieve congestion, help remove fine particles form the sinuses. 
• Quercetin
  • Antioxidant, commonly found in onions, garlic and supplemental form. 
    • Garlic has COX inhibitors and platelet activating factors. Simply mince and let sit for 5 minutes to activate before you eat it. 
  • helps prevents acute lung injury after fine particle exposure.
  • inhibits IL6, TNF alpha, IL1 beta.
• Bromelain Enzyme
  • Found in pineapples and supplemental form.
  • Treats sinusitis and airway reactivity, reduces edema, increases wound healing.
• Boswellia Serrata
  • AKA Frankincense tree resin. 
  • Anti-inflammatory.
• Magnesium citrate
  • Improves lung function.
• IV therapy
  • In office treatment.
  • Improves lung tissue repair, decreases inflammation, improves antioxidant generation.
• Nebulized glutathione
  • In office treatment. 
  • Strong antioxidant for lung support.
  • Improves lung function, improves surfactant lost from smoke damage. 
  • This is something in encourage my firefighter patients to have at home. 
• Steam inhalations
  • Reduce congestion. 
  • Learn more here
    • https://www.whistlernaturopath.com/health-facts/how-to-do-steam-inhalations

​Kids vs adults – kids rates of breathing are much faster than adults. So they will tend to have more smoke exposure over the same time period. 
 
The good news is that for most of us, after smoke exposure, our lung health tends to normalize within 2-8 weeks. As it seems that the fires are going to be around for at least a couple weeks, prevention and treatment would be the smart approach short term to minimize any short term or long term issues for you and those you care about. 

Share this post with friends and family to raise awareness about the health risks posed by wildfires. Encourage your community to stay informed and prepared. Staying informed and taking proactive steps can significantly reduce the impact of wildfires on your health. 

If you experience any respiratory issues, contact your healthcare provider immediately. 

SIBO stands for Small Intestinal Bacteria Overgrowth. It is a common condition that is the result of having too much bacteria in the small intestine. It is normal to have some bacteria there. However, the majority of gut bacteria are usually in the large intestine. Once more bacteria starts to setup in the small intestine, that's when your symptoms tend to start. 

Symptoms of SIBO vary from person to person. However the most common things I see in office are:

• Bloating after meals, within 20-45 minutes
  
• gas
  
• loose bowels
  
• constipation
  
• burps
  
• abdominal pain and discomfort
  
• iron deficiency anemia
  
• b12 deficiency
  

A lot of the time, these symptoms will be diagnosed as IBS. 

Most SIBO symptoms can commonly fall under the diagnosis of IBS. When comparing the two clinically, it is tough to differentiate the two conditions. The only way to confirm the diagnosis is the hydrogen and methane lactulose breath test.

 FOOD POISONING
An infection in the gut leading to changes in the natural gut bacteria over time. 

​ANATOMIC

• Diverticulosis - Small pouches formed in the wall of the digestive tract that can hold excess bacteria. 
• Strictures - A narrowing of the digestive tract, like pinch in the tube. This decreases the normal movement of digestive contents through the gut. 
• Surgical Procedures - Alter the function of the gut. 
• Ileo-cecal valve dysfunction - This valve separates the small and large intestine. A change here allows for back flow of contents from the large intestine to the small intestine.
• Head injury - Changes in brain function can lead to changes in the autonomic function of your gut. Autonomic function is the part of your physiology that does work without you thinking about it (ex digestion, heart, liver, lungs, immune etc...) 

POOR MOTILITY (movement of food through your digestive tract)
Lack of normal movement of gut contents along the tract allows for food stagnation and overgrowth of bacteria. The lack of movement of digestive contents allows bacteria to stay still, grow, and overpopulate. This then allows the bacteria to overgrow in certain areas where they normally would not be in such large numbers. When bacteria sit still, they will begin to eat and consume the digestive contents as fuel. This manifests as excess gas, bloating, constipation, diarrhea. 

HYPOCHLORHYDRIA (AKA LOW STOMACH ACID pH)
A less acidic stomach environment could lead to more bacteria and undigested foods passing through the stomach and ending up in the small intestine to fuel the growth of more bacteria. 

Novel Coronavirus (2019-nCoV) 

​This summary was prepared by the World Naturopathic Foundation. 

Key Points 

• 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. 

​Background 
The family of coronaviruses were first discovered in the 1960s. What these viruses have in common and what they are named for are the crown-like spikes on their surface. There are seven coronaviruses that can affect humans.(1) The SARS (severe acute respiratory syndrome) virus (SARS-CoV) was discovered in 2003. It was responsible for over 8,000 known infections and 774 deaths. It is currently believed that the Novel Coronavirus (2019-nCoV) has a genetic make-up that is about 70% similar to the SARS-CoV.(1) As of January 28th, 2020 sixteen countries have confirmed cases of the Chinese Coronavirus (2019-nCoV) and there are over 6,000 confirmed cases and 200 deaths, most of them in China. Here is a link to the countries that have confirmed cases.(2) 

Symptoms 
There are four types of common coronaviruses (229E, NL63, OC43 and HKU1) that are associated with the common cold that affects most individuals at some time in their life. The typical coronavirus infection is short-lived with symptoms such as a runny nose, headache, cough, sore throat, fever and a general feeling of being unwell. In compromised individuals, the elderly, the young and those with a compromised immune system or other severe health issues, the common coronaviruses can cause bronchitis or pneumonia.(1) 

The Novel coronavirus (2019-nCoV) is a new strain. It begins as a common cold with fever, lethargy, cough and difficulty breathing. Additional symptoms may include sore throat, nasal congestion and swollen adenoids. In some people, especially those that are compromised, it can rapidly cause respiratory symptoms including viral pneumonia. The rapid progression is what makes individuals very ill and can cause death. 

Transmission 
Human coronaviruses are most commonly spread from direct contact between an infected person to others through:(1) 

• 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 

Travellers returning from China or other areas affected by a potentially deadly coronavirus should monitor themselves for symptoms of respiratory ailments for 14 days. Anyone who develops a fever, cough or breathing difficulties within two weeks of travelling to Wuhan or its neighbouring provinces should isolate themselves and seek a medical assessment. 

Prevention 
The following steps may be beneficial for preventing risk of most infections. Please note that there currently are no recognized treatments to prevent or treat 2019-nCoV. 

• 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. 

Health Promotion 
Naturopathic care recognizes the importance of both decreasing exposure and addressing individual susceptibility as a way of promoting overall health. The following guidelines may be beneficial in supporting overall health. For specific recommendations work with your naturopathic practitioner or health care practitioner. 

• 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)

It is important to follow the advice of your local Ministry of Health during any outbreak. 

Diagnosis 
Clinical criteria include fever or history of fever (≥38 ºC) and acute respiratory infection (sudden onset of respiratory infection at least one of shortness of breath, cough or sore throat). 
or 
Severe acute respiratory infection requiring admission to hospital with clinical or radiological evidence of pneumonia or acute respiratory distress syndrome (i.e., even if no evidence of a fever). 

Please note that the information above may change as more information is available on this virus. To stay up-to-date on the Chinese coronavirus (2019-nCoV) and other coronaviruses please check out the Centre for Disease Control at: https://www.cdc.gov/coronavirus/index.html or your local Ministry of Health. 

References 
1 Center for Disease Control. 2020. Novel coronavirus 2019, Wuhan, China. www.cdc.gov 
2 CDC – Confirmed locations: https://www.cdc.gov/coronavirus/2019-ncov/locations-confirmed-cases.html#locations 
3. Effectiveness of cough etiquette maneuvers in disrupting the chain of transmission of infectious respiratory diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846148/#B15 
4. Effect of fruit and vegetable consumption on immune function in older people: a randomized controlled trial: https://academic.oup.com/ajcn/article/96/6/1429/4571488 
5. Ullah M, Akhtar M, Hussain F, Imran M. 2015. Efects of sugar, salt, and distilled water on white blood cells and platelet cells. J Tumor. 4(1):354-358.http://www.ghrnet.org/index.php/JT/article/view/1340/1795 
6. Sleep and Immune Function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/ 
7. Indoor Air Quality and Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707925/ 
8. Anger, stress, dysregulation produces wear and tear on the lung https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2104758/ 
9. Air pollutants and early origins of respiratory diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033955/ 
10. The Health Consequences of Smoking: https://www.ncbi.nlm.nih.gov/books/NBK294322/ 
11. Casteleijn, D., & Finney-Brown, T., (2014). Respiratory Infections and Immune Insufficiency. In J. Sarris & J. Wardle (Ed’s), Clinical Naturopathy: An Evidenced Based Guide to Practice (pp. 159-182) Elsevier, Sydney. 
Contributors: 
Dr. Iva Lloyd, BCPP, ND – President of the World Naturopathic Federation (WNF) 
Dr. Paul Saunders, PhD, ND – Research Committee, WNF 
Tina Hausser, naturopath, Heilpraktiker – 1st Vice-President, WNF 
David Casteleijn, BHSc(Naturopathy), MHSc (Herbal Medicine), RN, MNHAA – Secretary WNF

No one likes being sick. A lot of us have habits that might be getting in the way and slowing our recovery.  Here are a few things to avoid so that you can get back to normal even faster!

• 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. 

There's a lot of recipes out there on how to naturally clean your home. So I thought I'd try a few out and see what I found to work the best. This is the recipe that I've come up with:

• 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.

​Let me know if you have any suggestions or tweaks that you like. 

This approach has been around for many years. Many of you have likely tried this. The variation I get my patients to do, is to add the essential oils to help speed up the recovery time. 
The steam will help loosen up any congestion by thinning out the mucus in the sinuses and nose. The essential oils help act as antimicrobials to help eliminate any pathogens that might be present. 

What you need:

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

Here's how to do it:

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.

​Nasal congestion is really common this time of year. It can be annoying and painful. But don't worry, I have a simple trick to help. It may sound strange, but it actually works. I stumbled upon this method while doing some research on how to minimize congestion for my patients. 
I will explain how to basically massage the bones around your sinuses. The gentle movement will improve flow between the sinuses to decrease congestion and pain. 

Here's how to do it:

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...

The alternating movements of the bone between your eyes and the roof of your mouth work to slightly flex the bones surrounding the sinuses to allow for potential to drain.  

You will be surprised how well this will begin to drain and clear congestion that you may have. Once your sinuses start to drain, try Steam Inhalations to improve drainage even further.

Did it work for you?

Try this easy recipe to help boost your immune system

Here's what you need:

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

In a medium sized pot, add ginger, tumeric, garlic, lemon and a small dash of cayenne.
Fill the pot 3/4 full with water. 
bring to a boil
Let it simmer for 10 minutes
Remove from heat and let it stand for a few minutes until it's the temperature that you like. 
Pour the liquid into a glass. 
Enjoy!!! It's that simple. 

You can add a small amount of honey for flavour. 
You can also save the ingredients and reuse them for one more batch of immune boost tea. 

Winter is coming, the holidays are near and that usually means cold and flu season isn't far off. It is key to focus on prevention. It seems like the flu is spreading as per usual here in Whistler, as patients, friends and family try to fight the yearly viral battle. Regardless of where you live, there are some universal things to consider to avoid the flu.

Before we can prevent it, we need to know what the flu is.

What is the flu?
The flu is caused by the influenza A or B virus. It occurs in the same percentages for both men and women. It is more common in kids than adults. This is because as we get older and have gone through battles with the flu, we build up an immunity to the various strains of the flu. Kids, on the other hand, have a very new immune system so they don't have the same acquired immunity to prevent the various types of flu. Since they haven't had the exposure to build up an immunity, they are more prone to the flu.

What are the symptoms of the flu?
We've all felt the sudden onset of headache, fever, body aches, cough, sore throat, runny nose, stuffy nose, fatigue, and foggy mind. If you haven't, well then you my friend are superman or superwoman. These symptoms are usually a case of your common flu. 

How do we prevent it from happening in the first place?

Hygiene

• 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. 

Hydration

• 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

Rest

• 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.

Diet

• 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. 

These strategies are always a great step to preventing the flu throughout the year. 

If it's too late and you already have the flu, talk to your naturopathic doctor. They can help support your immune system and minimize your symptoms to get you feeling great again and have you back on the mountain!

Please feel free to submit your comments or questions...