Strengthening My Immune System

So I got some blood test results back today. And as usual I loved NERDING-OUT over them. One of the things I noticed, and actually from the past 3 rounds of blood tests I’ve had done, is that I have a low white blood cell count. And it’s been declining. The number has consistently gotten smaller.

Incase you don’t know, the amount of white blood cells can give a view into the health of your immune system. Having a few too little means my system might need a little reboot.  There are several things that can affect the health of your immune system. One being STRESS, which I have unfortunately been dealing with a lot lately. So I’m not all that surprised that I need to do a little work.

So what’s a girl with a weak immune system to do? Well for one REST! But luckily theres a few foodies, health goodies, and just plain old advice to help your girl out.

Boost Your Immunity

The Advice 

– Avoid sugar.  Sugar prevents white blood cells from being their strongest

– Get rid of unhealthy fats, like Polyunsaturated fats in vegetable oils such as corn, safflower, and sunflower oil. They work against creating a healthy immune system. 
Extra weight can also lower a person’s immune system, overweight individuals have a harder time fighting off infections. 
Stay hydrated, plus helps toxins leave the body and not excite the immune system
 Exercise is a great immune boosting tactic. But be careful, TOO MUCH can cause stress, leading to lowered immunity.
 SUPER IMPORTANT: Avoid stress and try to relax, maybe grab your fav book or fiddle around with some yoga poses.

Immunity Boosting Foodies

– Carrots and other red, yellow, orange, and dark-green leafy vegetables, its their BETA CAROTENE which makes them so great for immune system health!

HEALTH NERD FACT 1: Beta Carotene helps protect the immune system especially the thymus gland.

Your probably sick of hearing how much of a superfood KALE is but its great for your immune system, thanks to its high vitamin A content. 1 Cup of kale satisfies your daily requirement

HEALTH NERD FACT 2: Vitamin A is an AWESOME antioxidant that helps to fight cancer cells and increases the ability of antibodies to respond to invaders!

– Garlic

– Almonds

-Dark Grapes


Health Goodies or Supplements

–  NOW THIS IS INTERESTING … I need to try : “Oleander extract in herbal supplement form. One herbal oleander based supplement was 100% effective in a clinical trial of raising white blood cell counts in HIV/AIDS patients with extremely compromised immune systems.”

Astragalus root helps stimulate white blood cells and protects against invading organisms. It also enhances production of the important natural compound interferon to fight against viruses.

Zinc is necessary for white blood cell function and it acts as a catalyst in the immune system’s killer response to foreign bodies. I take my Zinc every morning.

Tip: Take zinc away from magnesium because the two minerals compete so one will get absor

Vitamin C is an immune enhancer that helps white blood cells perform at their peak and quickens the immune system response.

-Selenium is really important to the developement of white blood cells, luckily it’s included in my new iodine supplement.

Echinacea helps to stimulate the immune system, thanks to one of my favorite teas I should be on my way to a higher white blood cell count soon! Plus its great to have on hand incase you feel like your getting a cold.

A few other immune boosters are pau d arco ( my favorite for candida overgrowth), suma, medicinal mushrooms, beta glucans and aloe vera.

I hope you’ve learned a bunch about your immune system and now know how to protect yourself from your office’s next round of the snuffles.

Bite Me, With Love


Bone Broth Recipe

My beloved bone broth, heres the exact recipe I use to make it. And if your curious I use my VitaClay Clay pot, basically a clay version of a crock pot. I prefer the clay version because then I don’t worry about heavy metals coming in from the metal of most crock pots.

The Recipe : as always keep the ingredients ORGANIC if possible


  • Bones and back skin from 3 Whole Organic Chickens ( roast 3 birds and keep bones in freezer)
  • 2-3 Chicken Feet ( if your too grossed out.. omit… its cool.. I feel ya)
  • 2 Chopped Onions
  • 10 Garlic Cloves
  • Fresh Thyme, Oregano, Sage, Rosemary
  • 1 Small Bottle Apple Cider Vinegar
  • LOTS of Filtered Water
  • Vital Proteins Collagen 
  • Olive Oil or previously saved Chicken Fat
  • Black Pepper
  • Himalayan Sea Salt
  • Fresh Turmeric Root, might as well add some inflammatory properties to our broth while we are at it.

In a pinch: Premade Organic Bone Broth 


You are going to want to plan a little for your cleanse because it will make it a lot easier and more enjoyable if most of the work is already done before you get a little more tired than usual. So I’m going to break the directions down by days of the cleanse….

Remember: First 3 days: Clean Eating, Next 3 Days: Just Veggies, Last 3 Days: Just Bone Broth  and then slowly transition back to grains, nuts, and meats.

On the night of Day 2 of your just veggies portion is when you will start making your broth, it takes a good 12-24 hours for the collagen and minerals to really be drawn out of the bones. To begin…

  1. Get out your cooking instrument
  2. Place bones of 2 birds, 2 tbsp apple cider vinegar, 1 onion, 5 garlic cloves, some of the fresh spices, 1/8 cup of chopped turmeric root and two chicken feet into your pot
  3. Pour filtered water over until almost full, or according to the filling capacity of your machine.
  4. Set to a low heat and cook for 12 hours, so overnight and when done remove broth ( retain bones) and place in refrigerator, ready incase you run out of the fresh stuff.

Now it is your last day of veggies, so you want to get more bone broth brewing for the first day of your bone broth cleanse.

  1. Keep bones in pot but add in another chicken foot and a few more bones
  2. Add more fresh herbs, 2 more tbsp apple cider vinegar turmeric, another onion and more garlic cloves.
  3. Lastly add the filtered water, and once again cook on low heat for 12 hours

It is now day 1 of your bone broth cleanse and you have fresh bone broth waiting for you  in your crock pot. Take a mug full, add some salt, pepper, and 2 scoops of collagen.

The key with the cleanse is to continually refill the crock pot with fresh filtered water as you take more and more broth. On the second day add a few new bones and take out some of the old. Add about 1 tbsp of apple cider vinegar each day to be sure your getting the most out of the bones.

The reason you have the back up broth is just incase you drink a lot one day and the broth is really watery, you can heat up the first batch you made.

I drink about 6 to 8 cups a day. 3 of which I add collagen and a Tbsp of fat. This helps me stay ENERGIZED and go about living my normal life without feeling to run down! Feel it out for yourself, everybody is different.

And don’t forget to check up with your doctor about doing a fast… it might not be the best option for everybody. Remember… I’m just a health nut who likes sharing my experiences, not a doctor.


How to Healthy-ify Your Burger

I’ll be the first to admit, every once and a while I do love a GOOD BURGER. Maybe its the nostalgic feeling I get as I bite into a juicy patty and am instantly brought back to warm summer nights with the fam or its my body calling out for some heme IRON, either way, I love my plants, but I can’t resist a good burger.

Thanks to McDonalds and other similar FAST FOOD establishments, the burger has gotten a bad rap. Sure pink slim and burgers made out of horse are bad, but a home-cooked patty with carefully added  “burger accessories” can actually be a very HEALTHY meal. Below I’ve listed several ways you can make one of America’s favorite foods health enhancing rather than the converse.

How to Make a Healthified BurgerChanges

Bun: You’ve got a few options here, not stray too far from the typical burger, or go all in and opt for a much lighter bun option

Lettuce Leaves: great if your trying to CUT CARBS and/or avoid processed foods

Gluten Free Buns: like  Paleo Bread from Julian Bakery  or make your own <=these are a real crowd pleaser, especially for the men in our lives

Cheese: If you prefer to follow The Food Standards and be DAIRY FREE, then I have listed your best options below. HOWEVER I realize not everyone is willing to give up the dairy so if choosing dairy be sure to buy high quality cheeses to avoid excess hormones.

Homemade Zucchini Cheese: check out the recipe here!

Soy Free Vegan Cheese Options: Kite Hill is my favorite with only a few ingredients.

Ketchup: Most conventional ketchups are chucked full of… you guessed it.. SUGAR! Here are some of my favorite alternatives to the classic Heinz. SIDE NOTE if doing a candida diet protocol use Fresh Raw Live Ketchup it’s vinegar free

Meat: I’ll say it again and again.. Buy ORGANIC meat, out of everything it is the most important, if your gonna eat meat ORGANIC, ORGANIC, ORGANIC. Even better if you know the farmer!

Organic Grass Fed Ground Beef : Head to your local farmer and find out how he raises his animals or Whole Foods and most supermarkets carry an organic grass fed beef option.

Bacon: Another important one to be sure your going organic anddd NITRATE FREE. The brands listed below are nitrate free and very low or no sugar. Often sugar is added to bacon. One day I’ll go over how bacon itself really isn’t bad for people, it’s all the extra gunk. If you don’t eat pork or wanna go leaner, opt for turkey bacon

Applegate Organics: This is a great company, they are super open about their farming practices and their bacon is delicious!

Just a few extra ways to make your burger even healthier!

Minced Garlic: Antibacterial, antimicrobial, antioxidant, what can’t garlic do?! Mince up a few cloves and add them to your meat mix before cooking to reap the benefits. *Tip: leave minced garlic out for 10 minutes before cooking to get the most out of it’s nutrients!

2 Tsp Turmeric Powder: We all praise that little orange root, try adding some powder to your patty when your mixing all your spices in the meat, every little bit helps! *just don’t forget the black pepper, which helps increase turmeric’s bioavailability.

Kimchi: Only for the real health food fanatic, think of it as a replacement for the much loved pickle

A tid bit from MY BROTHER:  Instead of normal FRIES have some sweet potato fries as a side!… I’ve got the whole family healthifying now!

Tell me about a family favorite that you’ve been able to tweak into a healthier version in the comment section below!


How to Make Homemade Pumpkin Seed Butter

I make a lot of things and they usually taste pretty good, but for a long time now I have always wanted to make own form of nut or seed butter, but thought it was too daunting or just a little over my head. I now am here to tell you that ANYONE can make nut butter! It was very easy and man it was delicious! Heres how I did it…

Product of the Week - Go Raw Pumpkin Seeds


  • 2 cups soaked and dehydrated pumpkin seeds or buy these =>
  • 2 tbsp coconut oil
  • 1 tsp  Green Stevia
  • Salt to taste


  1. Get out your food processor ladies!
  2. Place pumpkin seeds in food processor
  3. Turn on food processor, not on pulse and allow to mix for 2 minutes or however long it takes your food processor to get hot ( you don’t want the food processor to get too hot because the heat can destroy the nutrients in the pumpkin seeds)
  4. Scrap down the sides of the food processor and continue “processing” in intervals of 30 secs- 1 min until the pumpkin seeds are to a almost butter consistency
  5. Add in coconut oil and pulse until thoroughly mixed, meaning it looks like a almond butter would look
  6. Add in stevia and salt to taste and process until mixed well and voila you have your pumpkin seed butter!

WHY make your own homemade pumpkin seed butter?

– When most companies produce it, they make large batches, meaning a lot of heat is needed to get the pumpkin seeds to grind into a fine butter. The higher the heat the more likely the heat sensitive nutrients in pumpkin seeds will be rendered useless!

–  Its hard to find  organic sprouted pumpkin seed butter that costs less than what you can make it for at home. But if you don’t feel like making it, checkout Dastony, on amazon for Organic Raw Sprouted Pumpkin Seed Butter.  I can’t say anything about how much heat they use but awesome option if your feeling lazy one week.

Want to know how to MAKE your own GROUND FLAX SEEDS, without having their nutrients be destroyed by too much heat?!

Check out my YOUTUBE channel and make a batch of nutrient filled ground flax seeds WITH ME!