Monthly Archives: September 2016

Eating for a Strong Immune System

By: Dr. Amy Rolfsen ND

1. Optimize Your Digestive Health –

Over 80% of our immune system is found in the digestive tract. So, what better way to work on your immune system than go straight to the source. If you have digestive complaints, weak hair and nails, frequent rashes or eczema, low energy, seasonal allergies or stress, there’s a good chance you could use some gut healing. Gut healing protocols usually include herbs, diet, intestinal strengthening and visceral work.

2. Drink Lots of Water

I usually ask my patients to drink 2/3 of an ounce of water per pound of body weight, sipped throughout the day. This helps to keep toxins flushing out of the body and helps optimize bowel function.

2. Avoid Allergens

Eating allergenic foods can increase your susceptibility to infection. If you eat food that causes an immune response in your body, all the attention and energy will be focused on reacting to that food, when it would be better spent on normal immune system activities like scavenging for invading micro-organisms. The foods I see most commonly causing problems are dairy, eggs, soy and gluten, although since everybody has a unique and wonderful body system it is well worth finding out which foods are best for you. Food reactions can be quickly and easily tested in our office.

3. Limit Sugar

Sugar consumption has been shown to make white blood cells less effective for over 5 hours. This immune suppression is dose dependent, so just a little bit of sugar suppresses your immunity just a little bit while a lot of sugar totally devastates your immunity. If you are consuming sugar or sweetened foods throughout the day, you will have a consistently compromised immune system.

4. Focus on Nutrient Dense Foods

Here is another reason to enjoy whole foods daily. Below are just a few major players in your immune system, including food sources.

vitamin C
detoxifies free radicals, promotes wound healing, strengthens barriers, increases activity of immune cells and increases antibody response, direct anti-viral and anti-bacterial effects

  • Food sources: citrus fruits, cantaloupe, broccoli, kale, brussel sprouts, cauliflower, potato. To keep vitamin C active, foods should be eaten raw or very lightly cooked.

vitamin A/ß-Carotene
strengthens barriers, anti-viral activity

  • Food sources: leafy green vegetables, orange vegetables

Vitamin D
aids in production of our natural anti-microbial immune factors.

  • Food sources: cod liver oil, fatty fish (salmon, mackerel, sardines)

healthy immune function, essential co-factor for enzymes

  • Food sources: seafood, meats, whole grains, legumes, egg yolk, nuts and seeds

re-vitalizes glutathione, one of the most powerful anti-oxidants

  • Food sources: meat, fish, whole grains, legumes, brazil nuts, garlic, mushroom, asparagus

amino acids are building blocks of cells of your immune system as well as enzymes used in reactions.

  • Food sources: fish, poultry, red meat, nuts, seeds, legumes, quinoa, protein powder

5. Use Bone Broth in your Cooking

Home-made bone broth has so much nourishing goodness in it. It can be used as a soup base or instead of water when cooking whole grains or making sauces. Here is a recipe (not written by me).

Brand New Programs at PNC

Fresh New Programs at PNC

We are thrilled to announce two new healthy living programs to the PNC program list:

Firefighter’s Total Health

This is an in-depth program designed with a firefighter’s unique health needs in mind. Through the course of the program, we will be strategically targeting sleep-wake cycles, adrenal health and deep detoxification from inhaled irritants and solvents, as well as any other health concerns you may have. Your ongoing individualized plan will be designed to meet your personal needs and health goals.  Depending on your needs, the initial assessment may include heavy metal testing, functional nutritional analysis, growth hormone testing or other laboratory tests.

Hormone Optimization

Let us help you restore your energy, vitality and quality of life! If you are feeling tired, overwhelmed, out of balance or are having trouble losing weight, this program is for you. The program includes comprehensive hormone assessment, botanical medicine, mind-body therapies and optional bio-identical hormone therapy.

Hormone Optimization is for everyone! We can help with: young females and males, menopause, perimenopause, andropause, weight loss, thyroid imbalance, adrenal fatigue and more.


Refreshed Existing Programs

We have also been working hard this summer to completely refresh our existing programs. We’ve incorporated cutting edge therapies and techniques into the following PNC programs:

PNC Natural Weight Loss Program – A complete program that works with your metabolism to achieve gentle and effective weight loss.

PNC Signature Detoxification Program  – Our specially designed program that helps you cleanse your tissues to maintain optimal health.

Grow UP with PNC Program – For healthy and happy kids at every milestone!

PNC Fertility & Pregnancy Program – The program that will take you through preconception, to conception, through pregnancy and post-partum.

The Ultimate Assessment – BC’s most comprehensive diagnostic screening program to assess your current state of health.

Stay tuned to our website as we work to update the Programs pages.

The Best Kale Chips

By. Dr. Amy Rolfsen ND


So, we all know that kale is just about one of the healthiest vegetables you can eat. It is outrageously nutrient dense, boasting over 200% of your daily vitamin A, 100+% of vitamin C and 600% of your daily vitamin K!! That’s not even mentioning all the other vitamins, nutrients and micro-minerals. If you read the article on eating for your immune system, you’ll realize how important nutrients can be for your immunity.

These chips are a staple in our house. Yes, we do have a lot of kale in our garden. But the main reason I make these all the time is because they are the absolute best way to get my daughter to eat a TON of leafy greens. She loves to help me mix these up, place them on the pans and then, of course, eat them as fast as we take them off the pan. It was actually impossible to get decent pictures of these kale chips because they dissapeared too quickly.


1 large bunch kale (washed and dried)
4 tbsp tahini (sesame butter)
4 tbsp olive oil (3 if your tahini is really runny)
2 tbsp lemon juice
2 tbsp nutritional yeast
1 tsp sesame oil
3/4 tsp salt


  1. Preheat oven to 280º F
  2. In a small bowl, mix together all the ingredients except for kale
  3. Tear the kale into large chunks, removing the main stalk – place in a large bowl
  4. Pour the sauce over the kale, massage the mixture into the kale until it is well covered and slightly wiltedimg_6929
  5. Place the kale in a single layer on large pans
  6. Place pans in the centre racks of your oven. Bake for ~ 10-15 minutes, checking after 10 minutes. The chips are done when they feel light and brittle but aren’t browned

* Cooking time will vary for based on the type of kale you’ve chosen and how saucy each piece is.