for flu, viruses, colds, and the sniffles. What can you do? Here are my easy top 4 preventives for a very healthy Holiday season. #1 Rule : TO KEEP YOURSELF HEALTHY, YOU HAVE TO KEEP YOURSELF HEALTHY! - Elderberry - a natural antiviral. Elderberry helps tame inflammation, lessen stress, and has heart-protective functions. It is recommend to help prevent and ease cold and flu symptoms. (This turbo charges your immune response so it is less likely you get sick) - Vitamin D - a steroid hormone and immune system modulator. Vitamin D helps reduce the expression of inflammatory cytokines. It stimulates potent antimicrobial peptides found in epithelial cells, neutrophylls, and monocytes. It helps production of and increased function of macrophages. (It helps clear out all the invasive junk) - Vitamin A - is a fat-soluble vitamin which enhances immune function and modulates T-helper cells and modulates cytokine production. (This is an immune booster and inflammation fighter) - Vitamin C - supports cellular function and is a powerful antioxidant. Vitamin C helps to clean the bloodstream. Choose a living Vitamin C at 1-3 grams/day if tolerated. (Highly protective for prevention of colds, viruses, and infection). What's your favorite preventative? List it below in the comments.

1. Cut way back on/avoid seed oils : seed oils, especially canola, are pro-inflammatory. That means that consuming this oil creates and maintains internal inflammation. It also further exacerbates the Omega-3 : Omega-6 ratio in our bodies. It is the Omega-3's that play critical roles in cardiovascular health and neurological health. 2. Include a side of vegetables with at least two meals per day. Variety of food intake increases your micronutrient intake, making essential compounds available for optimum health. You will also be increasing your fiber intake, which is good for digestion. And vegetables are typically high in water also, which is another added benefit - hydration. 3. Make at least half of your meals at home. This gives you full control over what goes in your food. And if you are making meals mostly from scratch, you automatically exclude preservatives, additives, added seed oils, and other unwanted processed foods.

A friend of mine asked me to lecture on food & nutrition for his Fall Event. Here is a short video from the lecture. https://drive.google.com/file/d/1efMsFKLlHzLSWltG5XWjXOyA_U2dSvvT/view?usp=sharing

With a different sweet famous in Poland, where we eat chocolate first. Do people really do that?

Since we are getting close to the holidays. What are some of your most favorite holiday desserts? How can they be adjusted to fit a diet plan and continue to be sustainable?