1. Change the Diet

By removing the foods that hinder immunity and adding more of that boost the bodies ability to fight germs, you can keep your children healthier through the sniffles season.

– Eliminate most sugar. This includes juices.

– Consider reducing most dairy products (milk, cheese, yogurt). It may contribute to increased congestion and phlegm.

– Eat lots of leafy green veggies (kale, broccoli, cauliflower, collard greens)

– Add brightly coloured fruit such as organic blueberries, organic strawberries. They can be fresh or frozen.

– Include high quality protein (beans, lean meats, fish, poultry) and good quality fats such as olive oil, coconut oil, avocado at each meal.

2. Add in Zinc

Zinc is an immune boosting mineral that is often deficient in our young and adult populations. Zinc is rich in oysters, spinach, sesame seeds and lamb. How can you get it into your child? It can be given as a flavored lozenge or a liquid supplement is also available. Check with your Naturopath for appropriate dosing.

3. Give Vitamin C

Giving a daily dose of vitamin C (1000 mg daily), has been shown to prevent children from getting cold symptoms. Add some peppers, Brussels Sprouts, Papaya, guava and kiwis into your family’s diets.

4. Probiotics every day keeps the doctor away

Probiotics can reduce the incidence of strep, fever, cough, runny nose, and the use of antibiotics. Make sure that your brands contain the strains lactobacillus and bifidobacter. They taste yummy, so compliance is easy.

5. The Sunshine Vitamin

As we head indoors for the fall and winter, it is import to consider supplementing. Vitamin D3 is known to be anti-cancer, immune boosting, and helps to eliminate the seasonal blues. Remember to take your vitamin D with food to help you absorb this fatty vitamin.

The recommended dosing is:

o Babies up to age 1 year old, 400 units per day
o 1-5 years old, 500-1000 units per day
o 5-10 years old, 1000 units per day
o Over 10 years old, 1000-2000 units per day.

6. Herbal support

Amazing herbal support for families includes Echinacea, Andrographis and Elderberry . These herbs can be found in formulas or separately. They can be used as a preventative measure or for helping reduce the symptoms and duration of a cold and flu.

Which vitamins are right for you?

Read my latest newsletter and discover which vitamins are right for you.


Understand which vitamins are right for you

Coming Soon: Dr. Mary Choi’s Pediatric Workshop Series

Join Dr. Mary and learn more about approaching your children’s health in a natural way. Sign up for all four talks or one. Hope to see you there!

Please sign up by heading to the “WORKSHOPS” tab on this site.

Silly Goose Kids Pediatric Naturopathic Care Workshops

Silly Goose Kids Pediatric Naturopathic Care Workshops
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Think Clean.


Is your body your temple? Do you treat it as such? Wear your beauty confidently by eating clean.

Our bodies reflect our lives. Through detoxing and eliminating foods that tax our bodies, our organs are able to mend and repair themselves allowing us to increase our vitality and strength.

Consider a month long detox, or simply cutting out some foods that make you feel uncomfortable after consumption. We often gorge ourselves with sweet treats and fried goodies, knowing that the elastic in your pants have a few more inches to give or that tomorrow will be a healthier day. Our minds pay the price of guilt and self-loathing for the gluttonous feast. The body further retaliates with gas, bloating, sweats, diarrhea, cramping… the list goes on.

Stop that cycle!

By eating foods that fuel your body, you will be healing your physical self and in turn loving yourself.

Getting started: Clean out your cupboards and toss out anything processed, foods with added sugars, dairy, gluten, alcohol, and coffee. These liver plaguing foods can supress your immune system, cause brain fog and digestive upset.

Action plan for Success:

1. Devise a Strategy – organize yourself, your family and your week. Plan your shopping and food preparation so that you are not left hungry and tempted to run to the building with the golden arches.

2. The “Right” Stuff – Fill your home and fridge with healthy choices so that eating well is not just a choice but a set of habits. Toss out the powdered donuts and bring in the collard greens.

3. Get support – invite your friends and family to join you. Having others participate in and understand your healthy eating plan will motivate you to stay on track.

Surrender: My New Years Intention


New years resolution:

Mine is allowing myself permission. For what you are wondering? Naps, exercise, bathing, meditation, yoga, anger, pedicures. AND surrendering/accepting the present (motherhood, sleepless nights, toddler tantrums, body-in-progress, aging … oh right, and bliss). 2013 is a year of action!

What is your new years intention?

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