Is your immunity strong?

close-up of a young man blowing his nose

Is your immunity strong and are you staying healthy this winter? Seems that everywhere we turn, someone is sick, whether it’s a cold, sinus infections, flu, bronchitis or any other complication that slows us down.

It seems that I wasn’t able to buffer this last bug round that made its way through our family.

It started with my oldest granddaughter, then passed onto my youngest daughter, her husband, my husband and then myself.

I have to tell you, I don’t like being sick, as I’m sure no one does. It really is a rareity for me. It’s literally been years, especially to the point of donning the throne and burying my face in the trash can at the same time. I know, not a pretty sight to imagine.

My point in sharing all the gory details is to make us aware of the importance of our immunity.

Our gut health literally is 75-80% of our immune health. If you suffer from chronic stress, eat a lot of processed foods, sugar, white flours, white bread, etc. you are compromising your health.

While I’ve been blessed with a great immune system, obviously I have a chink in the armor, which has made me sit up and pay attention. I can pinpoint areas that are weak.

In the last several months, stress has been higher, sleep not as good, sugar intake higher, especially over the holidays and my fitness routine not as regular as it should be and guess what, my body gave me a time out AND a chance to clean up my act.

Can you relate to my story? If so, perhaps your body has been waving red flags at you too!

Do you know how to identify these so called “red flags”?

  • More frequent headaches
  • Sleep patterns disrupted more regularly
  • Catching colds frequently
  • Catching office bugs, when you didn’t used to
  • Heartburn
  • Indigestion
  • No energy
  • Short tempered or moody

Honestly the list could go on and on, but I think you get the idea. I call these symptoms red flags, because they really are little signs that our body is really struggling to keep up.

Part of ridding yourself of the “flags” is self-awareness. For me, I knew that I really had to create more balance in my life, which lowers stress, carve out more “me” time to exercise, meditate, or whatever self-care I need, eliminate the sugar habit and by doing these few things, really does help my body care for me as a whole.

While I’ve been doing better, I obviously had already done the damage and now it’s time to rebuild and renew.

My go to’s are always:

  • Bone broth
  • Lower sugar intake, especially processed sugars
  • More healthy saturated fats for satiety
  • More sleep, it’s winter and time to recharge
  • More exercise, this also helps improve sleep
  • Supplement with vitamin D3, unless you are blessed with a lot of sunshine this time of year
  • Take in good quality fermented cod liver oil
  • Carving out me time for meditation, prayer, soaking baths, etc.

You can add whatever works for you personally, the point is to take charge and not put this off any longer.

The thing about red flags are that they turn into BIG red flags and then they turn into full blown illness or disease if you continue to ignore them.

While I’m happy to say, today, as I’m writing this and getting ready to send out to you, I’m about 80%, which means that I’m well on my way to recouping my strength back and today, I have no more headache, I can function again….hooray!!!

So, my strong advisory message to you is this.

If you can identify with any of the red flags I mentioned, or you know of others that you’ve been experiencing, take my advice and do something about it. There is no better time than the present. Taking action creates steps in the right direction.

Your health is one of the most important foundational pieces of your life and it’s too important to ignore or not make time for. You are valued and you are a gift! Take charge today.

Don’t know where to begin or need some guidance, reach out and let’s see if we can unravel what’s truly going on and get you on the right path to health and healing.

Can you relate to what I’ve shared? If so, please comment below and let’s help each other.

To your health,


Holistic Wellness Mentor

Do you suspect you have Leaky Gut Syndrome?

Feeling ill

While millions are affected, many may not even know it. Often time’s people associate this with just digestive disorders but the very reality is that it can and does lead to other health issues.

There is much research that says things like food allergies, joint pain, autoimmune diseases, low energy levels and slow metabolism could very well be leaky gut syndrome.

The skinny of what Leaky Gut Syndrome is. The small intestine normally only allows very small and specific substances to pass through the wall into your body. When the lining becomes compromised, bigger food particles escape through the gut wall and compromise your entire body.

Things that can and do pass through are proteins like gluten, undigested food particles, bad bacteria and toxic waste products. These things aren’t meant to enter your bloodstream and when they do, it causes an immune response in your body.

Some basic symptoms you might have Leaky Gut Syndrome are:

  • Bloating
  • Fatigue
  • Food sensitivities or allergies
  • Joint pain
  • Digestive issues
  • Headaches
  • Thyroid issues
  • Unexplained weight gain

While these are some basic things you might experience, when left unchecked these can lead to more severe issues like IBS, skin disorders like psoriasis and eczema, chronic fatigue, arthritis, migraines other inflammatory issues.

There is even much research that diabetes, particularly Type 1 and lupus, which are both autoimmune diseases are caused by a leaky gut.

Another problem that emerges as a result of leaky gut is that the nutrients from your food, think vitamins and minerals aren’t being properly absorbed, thus leading to malnutrition in vital nutrients. Vitamin B12, iron and others are being found to be dangerously low.

So you might be wondering what causes leaky gut in the first place. The biggest culprits are:

  • Our poor diets (processed, GMO and not properly preparing our foods)
  • Toxic bodies
  • Chronic stress
  • Imbalance in bacteria (good vs. bad)

I talk a lot about proper preparation of foods, especially nuts, seeds, grains and beans. When we look at most processed foods, they contain high amounts of proteins founds in unsprouted grains, sugar, GMO foods and conventional dairy products. These are some of the most common culprits of damaging factors to your intestinal wall.

Think of the binding on the foods that I mentioned above as having a protective coating, which is the plants natural defense that protect from invaders. Things like bugs, parasites, mold and the like. Phytic acid is a nutrient blocker.

While this is good for the plant, it’s not good for us. The benefit of soaking or sprouting your grains, nuts, seeds and beans is the ability to digest them easier and cause less damage to the gut lining.

Sugar is a big problem on its own, but to the digestive system it’s like a wrecking ball. It feeds bad bacteria, causing imbalance, it causes yeast overgrowth and candida (which is why we are seeing more and more of this). Not to mention the brains response to needing more and more of it. Think cocaine addiction.

Lowering stress is crucial not only for gut health but for overall health. It weakens you immune system which leads to lowering your body’s response to viruses and bad bacteria.

Toxic overload is happening at an alarming rate. We are surrounded by chemicals daily. There are some worse than others and they have been identified as antibiotics, pesticides, NSAIDS, and aspirin. I should also add our water supplies are very unhealthy too, unless you have yours filtered, it’s not a good ideas to be drinking it.

While this may seem all doom and gloom, the good news is that leaky gut can be healed. While all the damage wasn’t done overnight, the healing process takes a bit of time, so be patient and know that you are in this for the long haul, making lifestyle changes.

You will be:

  1. Cleaning up your diet and the foods you consume. No more processed and GMO laden products on your table or in your body.
  2. Instead you will incorporate foods that are designed to heal and seal the gut lining as well as reduce inflammation throughout your body.
  3. Consume foods that are rich in restorative properties as well as probiotics to take back the good bacteria status.

The biggest proponent of healing your gut is bone broth, adding fermented foods and drinks and good healthy saturated fats.

There is hope and light at the end of the tunnel. If you’d like a plan of action to get you started, let’s talk. I have walked many through an amazing process of healing and life outside of all the life-taking symptoms you are now experiencing.

Let’s take back your health and life together.

To your health,


My favorite feeling blah remedy


My favorite feeling blah remedy is bone broth. It’s soothing and comforting all by itself. Aside from that it does things like:

  • Fight Inflammation
  • Helps digestion
  • Good for skin, hair and nails
  • Provides support for our immune system
  • Better nutrient absorption
  • Provides gelatin for joints
  • Packed with beneficial amino acids
  • Seals leaky gut

Broth has been used in traditional kitchens since ancient times and culinary chefs know and use broth and have been for ages.

Many of our ancestors kept a pot of broth or stock on the cook stove. Because it’s so versatile, it made a convenient and easy soup base as well as using for so many other dishes.

Before the invention of the refrigerator, this was also a great way to keep the broth fresh. My friend Jamie refers to this method today as her continuous brew of broth. Dip out what you need today and add more water back to the pot and let it simmer until you need some more.

Because broth is so simple and easy to make, every kitchen should have some on hand. It’s the most economical to make it yourself. With that said, I know that not everyone has the time or wants to take the time to make it.

This is where there are some good sources available either in your local region or online.

If you choose to tackle making bone broth, here’s my basic simple recipe for making chicken broth (scroll down almost to the bottom). Please note that optimally you would use grass-fed beef bones for making beef broth and pasture raised chickens for your chicken broth.

I also know that many of you might not initially have access to these types of meat, so I often get asked about just using store bought or rotisserie chickens.

My answer is this: use what you have access to. If you truly want to make and consume bone broth and you don’t have the “right” bones, bloom where you are planted, as my friend Laurie Smith would say.

Make the best use of the ingredients you have. It’s all about baby steps and progressing forward from where you are at.

It’s not about doing everything right 100% of the time. It’s about literally starting somewhere and taking the initiative to continually make good nourishing food for you and your family.

I mentioned in the beginning some of the amazing benefits of broth. My favorite is the fact that this liquid gold or sunshine, as I sometimes call it is miraculous for the gut.

Your grandmother or mother may have fed you the timeless chicken soup when you didn’t feel well. The beautiful reason for this was, as modern research is now showing, that broth is especially helpful to our gut because of its high gelatin and collagen content that actually supports our gut health and the amino acids present help to reduce inflammation.

It’s also often said that 70-80% of our immune health is in our gut and it’s also called our second brain. So for this reason, when you are run down and feeling blue, consume broth or soup.

My favorite way to consume bone broth is as “my morning coffee.” Some chuckle and others say ah ha…that makes sense.

I literally warm some broth, add a splash of raw milk or cream and drink, just like most would their coffee.

It’s satisfying, it’s nourishing to my body, especially my gut and most of all it is a great way to add vital minerals that are otherwise hard to get a great source of, like calcium.

The last thing I’ll share are other ways to use this liquid gold or sunshine is this.

  • Soup stock (vegetable soup, chicken soup, chili, etc.)
  • Gravies and sauces are enhanced greatly
  • Morning coffee (as I mentioned above)
  • You can add it to rice, beans or veggies
  • You can also dehydrate it, some just love their bouillon cubes
  • You can make it into a very concentrated version and add water also

As you can see, there are so many uses for a good bone broth. I hope you enjoy it as much as we do and it becomes a staple of your kitchen, just like mine.

I recently read an article about Kobe Bryant, the Lakers player and it was touting his lifestyle dietary changes over the last few years and one of the major factors of change was the addition of bone broth to his meals both pre-game and after.

As an aging player, he knows he can’t eat the same as a 22 year old and still be on his game. When you clean up your diet, you clean up your life. Increased energy and faster healing are all benefits.

Do you currently make or consume bone broth? I’d love to hear how you use it and if not, do you plan to start?

To your health,


Holistic Wellness Mentor

Can you help spread the word?


Another awesome week and great conversations with so many leave me feeling blessed and humbled.

Have a told you lately how blessed I am to be a Holistic Health Coach? Do you realize that I “get to” help so many on their health journeys?

I don’t “have to” share any of the amazing wisdom and knowledge that I have gained over the years, I “get to”.

So, I am asking your support in spreading the word on so many accounts. If you or a loved one is suffering needlessly and needs some guidance, send them my way.

If you or a loved one is befuddled with where to truly start, ask me, I’ll help demystify and together we’ll make a game plan to start walking in the right and best direction.

The basis of this article really was to shed some light on chickens, as I was engaged in a conversation this week with a gentleman who has Celiac disease and he and his wife are navigating the healthier side of nutrition and practicing what they are learning.

Trial and error is what happens a lot for all of us. We quickly figure out what we don’t know and quickly go figure it out. However, there are many who just get frustrated and give up! This is where spreading the word comes in too! We can’t keep what we know a secret. We have to share and pass along!

In our conversation, it was mentioned that he needed to consume bone broth “stock” and said that they could go to “Sam’s Club” and get a rotisserie chicken for $5 bucks, and you can’t beat that.

While I listened to him say this, it struck me that this is a lot of the thinking that has gotten us into trouble with our health.

We think in terms of cost, what’s easiest and fastest. While I’m not saying this is necessarily wrong, what if we tweaked this line of thinking.

What if we processed our thoughts with, how can I consume the freshest, locally grown or raised meats and produce at the best possible price? How could I best benefit his/her family while doing the same for mine?

Could you imagine what our economy would look like, not only our economic climate, but our health as well?

If we were to stop relying on what’s cheapest and easiest and switch from what’s freshest and raised locally and in season, what would your world look like?

Does it take a little more thought and planning? Sure, but not really any more than you’re currently doing by making the many trips to the grocery or through the drive-thru restaurants.

While I gave the gentlemen some education on the difference between his $5 chicken and a good healthy pastured chicken, by basically saying that there really is no comparison in terms of health and nutrition in the two.

Comparison in terms of fat – pasture-raised poultry contain 21 percent less fat than conventional chickens and 30 percent less saturated fat.

Pastured-raised poultry has 50 percent more vitamin A compared to conventional raised broilers.

Omega-3 fatty acids are significantly higher as well, which reduce your risks of cancer. People with higher levels of Omega-3 are less likely to have high blood pressure or irregular heartbeat. They are 50 percent less likely to suffer a heart attack and less likely to suffer from depression, schizophrenia, attention deficit disorder or Alzheimer’s disease.

It has been estimated that only 40 percent of Americans consume an adequate supply of omega-3 fatty acids. Twenty percent have blood levels so low that they cannot be detected. Switching to meat, milk and dairy products of grass-fed animals is one way to restore this vital nutrient to your diet.

There is also no residue from pesticides, growth hormones or other chemicals that you will have from commercially raised birds.

Best of all, the excellent texture and taste won’t even come close to comparing to a commercial raised bird.

When the birds are healthy, so are you. When you support your local farmer, our economy is healthy. You see, it’s a win, win, win!

The gentlemen shared that he would probably have to go far to obtain pasture-raised chicken and I shared a local farmer’s location; he was delighted to know that it wasn’t truly very far to go to get good food.

Let’s also not forget about the wonderful egg. Hens raised on pasture are far more nutritious than hens confined in factory farms. Eggs from hens raised on pasture are also showing 4 to 6 times as much Vitamin D as typical supermarket eggs.

Not to mention 1/3 less cholesterol, ¼ less saturated fat, 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more Vitamin E and 7 times more beta carotene.

So you see I need help spreading the word. The word of health, hope and healing. Are you up for the challenge?

To your health,


Holistic Health Coach


PS: Claim your spot now, don’t delay or think about it anymore. Life is too short to dilly dally, as they say! Click here and “Let’s talk”.

Life Giving Foods vs. Life Robbing Foods!

??????????????????????????????????????????????????????????????????????????????????????????? You might be asking how I distinguish between life giving foods and life robbing foods.

This past week I had the great pleasure to listen to a very wise woman share her plight into traditional eating and the reason was her sick young daughter.

You see, most mothers (and fathers) become fierce momma or papa bears when our young are sick or ill, don’t we?

We want to find out what exactly is wrong and then do everything in our power to make them better.

I know I’ve done this over the years with my own daughters and now with my grandchildren. When they don’t feel well, we’re digging and fixing!

If you’re shopping for and consuming prepackaged and commercialized food products from your local grocery, you are consuming life robbing foods.

There is a list of 10 major life robbing foods that I’d like to share that you should NEVER eat and then I’ll share the list of life giving foods.

Foods you should NEVER EVER eat….

1. GMO Foods

(Corn, Soy, Sugar, Aspartame, Papaya, Canola Oil, Cotton Oil, Commercial Dairy, Zucchini, Yellow Squash)

2. Processed Meats

(Lunch meats, hotdogs, sausages, bacon)

3. Microwave Popcorn

4. Soft Drinks

5. Diet Beverages

6. Refined White Flours

7. Refined Sugars

8. Conventional “Dirty” Produce (see EWG’s Dirty Dozen listing here)

9. Farmed Salmon

10. Hydrogenated Oils (canola, shortening, vegetable oils)

(Most baked goods use these oils)

Whew….that’s a list isn’t it?

Now would you like the list of foods that are living giving and good for you? It’s my pleasure to present them!

1. Bone Broths

2. Raw Milk

3. Yogurt

4. Kefir

5. Grass-fed Beef, Pork, Lamb

6. Pastured poultry (chicken, turkey)

7. Sourdough Bread

8. Pastured Eggs

9. Fresh fruits and veggies (preferably organic)

10. Soaked grains, nuts, seeds, beans

11. Fermented veggies, fruits and teas

Yum!!! This is the food items that I adore! When foods are properly grown, prepared and eaten, they give life and they taste absolutely delicious!

Often times in conversations, it comes about that “healthy” doesn’t taste good. Well, have I got news for you. When you eat the “life giving” foods I outlined above, your whole body sings, including your mouth!

Every cell is awakened and having a party and rejoicing! One of my clients recently shared how she’s feeling just after two weeks of consuming Kombucha (fermented tea) and Bone broths. The results are amazing and she’s seeing the proof.

Guess what else is amazing? She’s telling everyone that will listen. Why? Because when you’ve struggled with something like IBS for so long and you don’t have control over what your body does, and all of a sudden you are given a glimpse of normal and vibrant living, you feel fabulous, you look fabulous, people notice and you sing!

Isn’t it time to take back your health and your life? Do you feel doomed to just suffer through? Or perhaps you’ve tried so many things and nothing seems to work.

It really isn’t your fault. You just need a fresh start, some sound guidance, a good roadmap to follow to your destination, which is great health, energy, sound sleep, vibrant vitality and the feelings of being youthful and sexy again.

I really don’t believe we were put on this planet to suffer. We are created of a higher power and image and that image isn’t one of a broken down body that suffers needlessly.

What has been your biggest takeaway from the “Life Robbing” and “Life Giving” foods list? Share your comments below.

To Your Health,


Holistic Health Coach

PS: Are you ready for your personal roadmap to health and vibrancy? Click here to talk and make a plan! Isn’t it time to take your life back?

Bone Broth – How important are the healing benefits?

Chicken Bone Broth


I talk a lot about healing and being proactive with your health, but I really haven’t talked a lot about why and the how.

A few months ago I was approached about the possibility of providing some of the healing foods that I prepare for my own family. Which I now do and love every minute of being able to help so many others.

I’ve shared with you that I’m an experimenter by nature, so playing in the healing foods world came naturally to me. I was intrigued by all the claims that surround the benefits of “healing” foods.

Because this is my passion, I dove in head first. One of the first things I began making was bone broth. It’s easy to make and the benefits are spectacular.

I joke with many about this being my “morning coffee”. I pour some broth into a mug that I’ve placed in some hot water, slowly warm and then pour in a splash of raw milk in it. It’s my little slice of heaven in the early morning hours when I’m having my devotional time.

I purely love the essence of this, but wow, the way it makes you feel. Recently I had a woman who I had been coaching on the benefits of broth because her big issue has been healing her leaky gut.

One of the first protocols we started with was bone broth. Her results were spectacular. After just 3 days, she had more energy, she felt better physically and mentally and she couldn’t thank me enough.

She was amazed that just implementing this one little thing could and did make such a big difference. It’s powerful what can and does happen when you’re willing to dive in and nourish your mind, body and soul.

I’m sure you’ve heard me say that our immune system is made up largely (70-80%) by the health of our gut (intestinal tract). Because our modern day diets consist of too much sugar and not enough healthy fats and beneficial bacteria’s, we suffer miserably.

Dr. Natasha Campbell-McBride, author of the book Gut and Psychology Syndrome (GAPS) Nutritional Protocol, she states that bone broth is excellent for “healing and sealing” your gut through your diet.

Bone broth or “stock” play major roles. Because it is easily digestible, it helps heal the lining of your gut, and contains valuable nutrients. Because abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease.

There are many reasons for making and consuming bone broth into your diet. The following healing benefits attest to its status as “good medicine.”

  • Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
  • Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
  • Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
  • Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation).

    Glycine also has calming effects, which may help you sleep better

  • Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
  • Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Benefits of broth don’t end there. As explained by Sally Fallon Morell,

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

So you see, it’s important for not only your healing journey but it’s important for so many other factors that are almost like bonuses. Imagine what you and your life will be like once you start inputting health and healing. Do you feel better, look better, have more energy to go live your life out loud? If you’d like to tackle this, and I highly recommend you do, here’s my recipe for Chicken Bone Broth (scroll down about 3 or so). While I also make beef broth, which is done slightly differently, my go to is chicken from pastured birds.

What has been your experience with making and consuming bone broth? New and have questions, ask away. Either way, leave your comments below!

To your health,


Holistic Health Coach