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On this Winter Solstice, the shortest day of the year, lets talk about ways to embrace the season by adding or renewing daily practices that will keep you grounded, balanced and healthy.

Self study will lead you towards the answer that is right for you.

For optimal health this Winter, start with looking at your immune and digestive systems. Take a look at your past 5 years. Colds, infections, viruses, dis-ease, digestive discomfort, etc.

What has your most recent blood and medical tests revealed.

Any deficiencies or problem areas?

What happened before and after an illness, from the foods you were eating to your environmental, mental, emotional and spiritual diet.

How did your body respond to the healing approach?

Was there a stressful event that happened ?

It’s an intricate puzzle. One you may not be able to solve in this moment, but the process of looking is essential. It is conscious and mindful living.

Self observation helps you to connect with your inner physician.

The guru within.

Here are my top 15 essential immune builders

& daily routines

for WINTER 2018 / 2019 to raise and

maintain optimal health for the

Physical, Mental, Emotional and Spiritual body

  1. Proper sleep.7-10 hours.In bed before 10pm,reduce artificial light 30 minutes before.

  2. Spend time in nature (vitamin D)or 2000-5000iu per week supplement. Have levels checked to determine proper amount. Nature still important.

  3. Vitamin C 1000mg per day (or when immunity is low) can also take in liquid form.

  4. Elderberry in syrup or tea form.

  5. Ginger (in meals and warm water with honey, lemon and salt)

  6. Primarily Vegetarian diet - lots of cooked vegetables, poultry and white/high omega fish are beneficial. Iron deficient individuals may require red meat (grass fed)or iron supplement.

  7. Tumeric. Cooking with is best, supplement is also beneficial.

  8. Triphala in the evening. This Ayurvedic herb keeps the digestive system flowing especially during the holiday indulgences.

  9. Reduce or eliminate processed sugar and alcohol. (disrupts meditation focus, digestion & dries out the skin & internal organs).

  10. Meditation. Quiet contemplation observing the thoughts. Every day.

  11. Love and laughter. Be around people you care about who love you back, make you laugh & fill your cup. Give the same in return.

  12. Read or listen to inspirational material every day.

  13. Write. Goals, poetry, songs, to do list, inspirations, beliefs. Every day.

  14. Exercise. Move the body each day. Do something you truly enjoy or simply walk in nature.

  15. Spiritual practice. Prayer, meditation or a personal practice of connecting with your higher self & a purpose or force bigger than your human experience.

Here are some of the wonderful health benefits of GINGER tea:

Ginger: anti-inflammatory, supports digestion, helps with motion sickness, reduces pain, rich in antioxidants, boosts immune system.

Lemon: alkalizing, supports digestion, boosts immune system,

rich in vitamin C Raw Honey: anti-viral, anti-bacterial, anti-fungal, rich in antioxidants, strengthens immune system, anti-inflammatory.


5-6 cups water

1/4 cup fresh ginger root

1/2 lemons (sliced)

1-2 tablespoons raw honey

In a pot, bring water and ginger to a boil. Simmer for 15 minutes.

Pour into mug. Add lemon and honey to taste. Enjoy!

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