SUNCREEN TIPS FOR CHILDREN

1.  The safest option for kids is sun hats, umbrellas, and sun clothes.  In other words NO sunscreen at all.  This is especially important for all babies under 6 months.  Their skin is very absorbent and even subtle chemical exposure to their developing organs can have lasting effects.  Also, fair-skinned babies do not yet have melanin proteins for sun protection.

2. has a good resource page that describes the Ultraviolet Protection  Factor (UFP) labels on garments and which fabrics are best for sun protection. Click on protection then choose clothing.

3.  For your children older than six months choose a mineral sun block (as opposed to chemical sunscreen).  Zinc oxide or Titanium oxide are effective minerals to block and deflect the sun’s rays.  These minerals do NOT break down in the sun so are preferred.  However, the one downside is that these minerals can be sticky and may leave a “white” film.  But hay what do kids care as long as they can play outside all day!

4.  Never put anything on your skin you are not prepared to eat!
Adults, this goes for you too……..



NO, your not going to eat it you are going to wear it.
This sugar scrub is easy to make and makes your skin feel great.

1.     Combine the following in a glass jar
a.    1 cup sugar
b.    ½ cup sweet almond oil or castor oil

2.    Optional stir ins
a.    1 tsp. vitamin E oil
b.    3-5 drops essential oil (try lavender, vanilla, lemon, and/or sweet orange)
3.    Label your jar and add instructions
a.    Apply to the whole body in a circular motion, in the shower after washing.  Rinse and towel dry.
That's it….pretty easy.  And now you've used up all that refined sugar in a constructive way…Well done?

ENJOY! But remember although you could eat it don't.  Firstly, if you use castor oil it will give you diarrhea and secondly, the whole purpose of this was to use up you white sugar so you didn't eat it!








'Tis the season for chocolate love so thought I would share my favorite raw chocolate recipe. 
This was my attempt to re-create Uli Mana's most delicious raw hempseed brownies, which they sadly don't make anymore.  I didn't quite hit the brownie mark, but I did hit the super delicious and highly nutritious chocolate truffle-ish mark. Hempseeds make this chocolate high in protein and essential fatty acids, and the raw cacao is high in minerals like magnesium, antioxidants and is a natural euphoric!  I have also listed some other fun foods that you can add to further enhance this treat's nutritional benefit.






2/3 cup cacao butter (melted)
1/3 cup coconut oil (melted) 

3 vanilla beans (scraped insides only) or 1/2 tsp of raw vanilla bean powder
1 cup coconut nectar or 2/3 cup of maple syrup
8 oz cacao powder
1/2 tsp himalayn salt
1 cup ground hemp seeds
Chia seeds, shredded coconut, chopped almonds or other nuts, goji berries(optional)

Slice the vanilla beans in half lengthwise and scrape out the insides with a spoon into a bowl. Grind the hempseeds in a coffee grinder or blender and put to the side. Add the melted coconut and cacao butter into the bowl. Add all of the other ingredients except hempseeds into the bowl.  Stir thoroughly until there are no pockets of cacao powder.  Add the hempseeds and mix well.

Transfer the mixture onto a cookie sheet that is lined with waxed paper or a teflex sheet and spread evenly with a spatula to make chocolate bark.   Set in the fridge for approximately 30 minutes.  Remove and cut into the size and shape that you would like.  

Alternately, you can put the mixture into candy molds.  I use flexible silicon ice cube molds that look like hearts and stars.

Store in the fridge.

You can add any of the optional ingredients before you transfer the mix.  I like to add chia seeds and coconut for a high fiber chocolate.

And just a petite caveat- this recipe is a little different every time I make it depending on the different ingredients, so play with it and have fun.  Sometimes it is more truffle-like, sometimes more hard chocolate-like.

Bon Appetit! 


Thanks to my good friend and fellow ND Cory!



So how do those two things even end up in the same title?  Can super bowl Sunday ever be done naturopathically?  Well, since many of you are going to watch and celebrate anyways I thought I would at least try…..

Since I just happen to be in Mexico for Super Bowl 2017 my suggestions are inspired by a slightly warmer climate than most of you may experience but just turn up the heat and it will be all the same….

Firstly, you should know I’m not a football fan at all and I  am only really interested in the half time show and the commercials if its an American channel.

Start your day with some exercise and a good sweat, yes you have time for this since the game doesn’t start until 3:30 pm PST.  You do this so you are forced to rehydrate and now rehydrate again because it’s probably not going to happen later today.

Skip the beer, too much yeast and wheat, and go for my margaritas instead.  (Just turn up the volume on the TV to cover the blender noise.  Magic bullets are not just for smoothie.)

Mexican Smoothies (serves two)
6 key limes juiced
2 ounces tequila
1 ounce controy (Mexican orange liqueur, less sweet and less expensive than Cointreau)
 ½ blender of ice
1 tbs agave syrup
Fresh or frozen fruit (only if you did not get your fruit portion today)

Now for the snacks (gluten free, dairy free, refined sugar free).  Guacamole, salsa and organic corn chips.  The fat of the avocados helps deal with the alcohol and the salsa is full of vitamins.

2 large ripe avocados mashed
½ white onion or 4 green onions chopped small
1 Roma tomato chopped small
½ bunch of fresh cilantro
1 key lime juiced
Salt and pepper to taste
Pinch of cayenne

Pico de Gallo
½ white onion chopped small
3-4 Roma tomatoes chopped small
½ yellow pepper chopped (l leave this out because I don’t like bell peppers but it brings colour)
1 key lime juice
1 jalapeño pepper seeds removed and chopped small
½ bunch fresh cilantro
Salt (be generous)
A little Cholula hot sauce (Mexican version of Franks) if you want it hotter or wetter.

ENJOY and don’t forget your charcoal before bed!





With a few modifications it could be better than any commercial sports drink.

Coconut water is a much better source of Potassium but is missing two major ingredients that the body would need after a sweaty workout.  Sodium, the main electrolyte lost through sweating and carbohydrates, which help replenish the body's spend energy.  So by adding those two ingredients we have a great alternative.  Please check the ingredients of your coconut water first as some have already added sugar.  Choose one with no sugar and add your own so you get a complex sugar.


2 cups (or 500ml) coconut water

½ tsp sea salt

4 tsp honey or maple syrup


If you don't like the taste of coconut water try:



1 cup (250 ml ) unsweetened apple juice

3 cups (750 ml) filtered water

1 tsp sea salt.


By this time of year the excitement of Christmas and New Years has worn off, you have probably already abandoned your New Years resolution, and all you feel like doing is catching up on another Netflix series......I’ve got another idea to make the winter pass more quickly.

This is always my first suggestion, one that I like to refer to as “vitamin D therapy.” I’m always happy to write a prescription for you if necessary. If you book the time off work but wait until the post Christmas sales and promotions come up and you are willing to let the deal determine your destination, you can actually get a week of sun without having to dip into the line of credit.

However, if this is not an option try the following….

For winter I suggest at least 2000 IU of Vitamin D3/day. However, if you are already taking this much try increasing to 3000 or 4000IU/day. Since it’s a fat soluble vitamin you can take it all at the same time. Remember to decrease your dose again once the sun comes out.

I found that the best way to get through a Vancouver winter is to embrace it. Yes, it's a nice time to catch up on reading and movies but during the daylight the best thing is to just get outside any weather. In other words we take out the clause “weather depending”. Spending
my days off in the mountains either cross country skiing, snowshoeing or skiing/boarding just feels good. If you are not a skier get up to the local hills and try snowshoeing. Cypress even marks its trails according to the steepness, so you have green to black. Or you can do the free
trails of Hollyburn.

If you live in Vancouver you MUST learn to love the rain whatever the season is. Remember when you were a kid and you loved to go and play in the rain? Well, it’s still fun as an adult. Invest in a decent rain jacket and some gumboots (luckily they are trendy again and come in fun designs for adults). If you have the right equipment nothing can stop you. Don’t walk around the puddles walk right through them and tell me if that doesn’t just put a smile on your face.

REMEMBER, Vancouver would not be so green and luscious if we didn't have all this rain. It's keeping you young!

Holiday Season Survival

TOP 5 things to stay healthy through the holiday season

  1.  Stay hydrated—that means water NOT alcohol. Drink a water for every coffee or alcoholic beverage.
  2. Get enough sleep—be sure to be getting 8 hours between your parties. Be sure to black out the street lights in your room and keep your electronics out of the bedroom
  3. Eat vegetables – party food seems to lack the vegetable component so its up to you to eat plenty of vegetable at lunch and throw some of those leafy greens in your morning smoothie.
  4. Don’t forget your vitamins- B vitamins (50-100mg/day), your vitamin D (200IU/day) and Vitamin C (minimum 2000mg/day)
  5.  If you drank too much—ooops!—take a big glass of water with 2000mg of vitamin C before bed and perhaps a dose of homeopathic Nux Vomica (3 pellets of 30C or smaller). Repeat the Nux Vomica in the morning too.