Immune Boostering Tips for Cold and Flu Season

It’s that time of year again! That’s right, its cold and flu season! With the heavy rain and constant weather changes, it is not surprising that we have many colds and flu going around this year.


There are many things you can do for your body that can help boost your immune system and keep healthy! When looking at how to boost the immune system, start by looking at your sleep and food choices. Sometimes called the 3 pillars of health: sleep, food, and movement, all contribute to our overall health and help us to build a strong and durable immune system. It is essential to set ourselves up for success on a daily basis for long-term wellness and to avoid further health concerns.


Adding more naturally detoxifying foods to your diet can be a big help. Spices like garlic, turmeric are all great at helping to flush the system. One of the best things we can do this time of year, especially as stress levels start to rise with the holidays coming, is to not fight against what our bodies are trying to tell us, but rather listen and get in tune with what they really want! For example, it is common to crave heartier, and warmer, cozier options as the weather changes. Let’s listen to this! A hearty stew or soup would make an excellent choice here, and your body will thank you!


Incorporating Herbal Teas, Mushroom blends, Superfood Blends and Tinctures into your regime can also be helpful during Cold and Flu season. Evoke offers made in-house, Organic Tea Blends and locally sourced, Organic Herbal Tinctures that can help increase your natural defences. We have incorporated all the heavy hitters like, immune boosting Elderberry, Vitamin C rich Rosehip, warming Ginseng and adrenal bolstering Astragalus. So, bring on the Holidays! With a little help, your immune system can take it!

Vitamin D for beating the Winter Blues

As the trees change, the sky becomes darker, and our outer world starts to look gloomy, so can our inside world. It makes us wonder why it seems that some people seem to notice the changes in weather and season more than others? Why do some of us experience dips in our energy and ability to concentrate?

SAD (seasonal affective disorder) can affect around 15% of our population in Canada. Because people who experience SAD, tend to have less Vitamin-D in their systems, making sure we are getting enough can definitely help to brighten things up. During the late fall, it can be enough to grab Vitamin-D from the bits of sunshine we see, but as we head into the rainy season, adding a daily supplement to your routine can significantly impact our overall sense of wellbeing. Since Vitamin-D occurs naturally in the body, it is, therefore, simple for our body to absorb. It is a tasteless, easy-to-take supplement that is often best taken after a meal but can be consumed with or without food. At Evoke, we choose Vitamin-D in a liquid form due to its fast acting benefits and absorption rate.

Vitamin-D deficiencies occur regularly in areas of higher pollution. We also know that a lack of this vital nutrient, along with calcium, can eventually lead to things like bone issues, osteoporosis and degenerative diseases. Supplementing with Vitamin-D can help decrease your chances of heart disease, Multiple Sclerosis, and even the flu! It is easy to test for deficiencies, and you can request to have your levels checked through your Family Doctor or pay for private blood work through your Naturopathic Doctor.

Symptoms of Vitamin-D deficiency can include general fatigue and trouble finding energy, depression, muscle and joint pain. While asking your Doctor if supplementing is right for you, you can also jumpstart your progress by making small changes in your diet and lifestyle to help with these symptoms. Incorporating the following foods into your diet can naturally increase your levels of Vitamin-D: orange juice, cereals, bread, some dairy products like cheese, egg yolks and fattier-fish. Including a daily supplement may seem too inconsequential to impact symptoms, but sometimes it is the most minor change that can make the most significant difference in getting us back to a natural and healthier state of being. Before adding Vitamin-D to your routine, please make sure you talk to either your Naturopathic Doctor or Family Practitioner.

Claiming your power

Thirst for Thriving

A regular post by Karyn, RCC 💛

"Self-care is how you take your power back."

– Lalah Delia

Have you considered making Counselling a part of your self-care practice?

As we approach the end of 2018, now is an excellent time to fully use your extended health benefits. Many plans cover Counselling with a Registered Clinical Counsellor or Social Worker.

Some common motivators to attend therapy are: Feeling overwhelmed by life's demands, anxiety that affects everyday life and feels uncomfortable, or readiness to work through some lingering disappointment or fear around close relationships.

Living powerfully opens up new doors.

Claim your power by sharing your truth in a safe environment. Let your voice be heard as you share emotions that may not have been fully expressed. Explore what has been challenging, and name the successes in your life. Therapy gives you the opportunity to relieve any tension or resentment that may be keeping you from feeling empowered in the way you live everyday.

What personal power are you being invited to explore?

Karyn Davies, Registered Clinical Counsellor 

Karyn empowers clients to live with passion, authenticity, and trust. Her support enhances self-esteem and promotes a regular self-care practice, while celebrating client progress in feeling more grounded, capable, and present to life's joys and challenges.

Having a wind-down routine is essential


A regular post by Karyn 💛

At the end of a demanding day it might be tempting to simply crash into bed without giving yourself space to unwind. While this is okay to do sometimes, I am a huge advocate for how helpful it is to create a bedtime routine that lets you decompress from the day. It's a way of saying thank you and goodbye to whatever has happened… A letting go that honours both the amazing and the hard things about your day.

Why be intentional about unwinding? 

Rhythms and routines relax the mind.

Once you start setting aside at least 20-30 minutes to unwind at night, your brain will begin to anticipate going into relaxation mode in the evening. You are training the mind to slow down and feel at ease. One of my favourite authors is Psychologist Rick Hanson, who speaks wonderfully about neuroscience and the benefits of relaxing, and offers simple meditations to "activate the “rest-and-digest” parasympathetic nervous system (PNS) and its neural, hormonal, and cardiovascular allies; they calm down the fight-or-flight sympathetic nervous system".

You are worth it.

Whether you're immersed in your career, parenting, or studies, your presence in the world makes others' lives richer in many ways. Simply because you exist and are uniquely YOU is reason enough to treat yourself with kindness, consideration and respect.

Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.

– LeoBuscaglia

3 relaxing routines to try:

Dial down.

1 hour before bedtime, turn off all screens and electronic devices. Put on a cozy light and enjoy a delicious cup of  herbal tea and some light reading. Stretch your legs out and breathe mindfully in between sips as you savor the quiet time.


30 minutes before bed, take your journal or iPad and write down 3 successes from your day. What made you smile? When did you feel capable? Loved?

Give yourself a big hug once you're done:)

Stretch it out.

20 minutes before bedtime, do a few stretches. See where you're holding tension, and focus on 1-2 areas. Opening up the hips can feel wonderful; and often the neck is holding stress. Then spend  5 minutes breathing in a relaxed way. Lie down and imagine that you are drawing breath in through holes in your feet. Fill your whole body up with a slow breath, all the way up to your head. Breathe out fully, to the count of 7.

Do you have a nighttime routine that makes you feel great? I would love to hear about it!

Karyn Davies, Registered Clinical Counsellor 

Karyn empowers clients to live with passion, authenticity, and trust. Her support enhances self-esteem and promotes a regular self-care practice, while celebrating client progress in feeling more grounded, capable, and present to life's joys and challenges.