Support your immune system with nutrition

support your immune system

Here we are in the midst of a pandemic,
and life as we know it has changed in a blink of an eye.

You have options within your control to improve your immune function,
As quality nutrition is paramount for optimal health!

The current crisis has many of us thinking about boosting the immune system.

With so much information out there, we’re all just looking for recommendations in a steady stream of hysteria. In my opinion, this virus may not be going anywhere-anytime soon.  I believe it’ll be around for a while, or at least until most of us have been exposed,  And you’ll want to make sure you’re wearing your best body armor.

What is the immune system?

The immune system is a specialized network of cells, nodes, tissues, and organs that work together to defend us against diseases and infection. When fully optimized, the immune systems prevent infections, destroy viruses and balance good/bad bacteria levels without us ever giving this process a second thought. In fact, we usually think about the immune system only after we become ill.

Eating healthy is your first line of defense and a critical step to ward off illness. Adding a few essential minerals to your daily routine will also help you maintain optimal wellness and boost immunity. The first law of nutrition is eating nutrient dense food. The the old adage, “you are what you eat,” may have truth behind it after all. Eating nourishing foods, rich in certain vitamins, can help your immune system fight off illness and are the tools your body relies on to build new tissue and fight disease. 

Along with nutrition, you need to hydrate with a clean source of water. As the body is made up of 70-80% water, it constantly needs clean water to prevent disease and illness. Water helps your body produce lymph, which carries white blood cells and other immune system cells.

A key factor of nutrition is getting the proper vitamins and minerals, which sometimes requires supplementation, as most people don’t eat enough quality foods, and thus may lack important vitamins and minerals that allow your body to function and repair. Such as zinc, magnesium and Vitamin C & D. While vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from food.

Common mistakes that may burden the immune system:
  • Dehydration 
  • Lack of sleep
  • Chronic high intensity workouts with insufficient recovery
  • Consuming alcohol
  • Excess of refined carbohydrates
  • Unresolved stress 
  • Environmental factors: contamination, radiation, artificial fragrance, products laden with chemicals
  • Remaining sedentary for a  long period of time 
  • Not getting adequate sun exposure, (without getting sun burn) 
  • Processed foods and food like products 
  • Consuming meat with hormones or antibiotics

Now, let’s talk about zinc. Zinc is a very important mineral that is essential for good health and supports the immune system function. It’s role is maintaining and supporting your immune system by metabolizing nutrients and repairs body tissue. Although severe zinc deficiency is rare, mild-to-moderate zinc deficiency is quite common throughout the world.

People can become deficient in zinc due to the anti nutrients in foods, such as grains. Grains will block the body from absorbing zinc when zinc containing foods are consumed with grains. For an example, eating seafood with corn chips will block the absorption of zinc from oysters due to the anti nutrients in the grains. This may also cause an increase of inflammation. 

Food sources that contain zinc include:

  • Red meat
  • Oysters
  • Legumes
  • Nuts
  • Seeds
  • Eggs
  • Dark chocolate
  • Some vegetables

Talk with your healthcare provider if you’re thinking about taking dietary supplements.

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Why I stopped eating salads

Nutrition and Fitness is my passion; and fueling my body with healthy ingredients has been instrumental behind my weight loss. I truly believe you are what you eat. And its equally important to maintain good digestive and colon health. When it  comes to eating healthy, It’s no surprise that I L-O-V-E Salads!  If you’ve seen my Instagram, then you know that I’m passionate about eating dark leafy greens with bright vibrant colored organic vegetables. Unfortunately, I had to stop eating salads due to the discomfort I felt after consuming it. Then I realized the culprit was the salad dressing itself. Normally, most bottled dressings are loaded with way too much sugar and other ingredients you don’t know or want in your food. Then I discovered there are much healthier salad dressings available, without all the unhealthy additives. One of my preferred salad dressing is a Honey Mustard from Primal Kitchen , it has a sweet and tangy flavor, MADE WITH 100% PURE AVOCADO OIL  and no additives, preservatives and refined sugars.  My other favorite dressing is the lemon turmeric. very tasty and doesn’t leave your salad boring. Order yours day and get 20% off your first order. This product can be purchased online at              

When our dog got cancer, we did everything we could to extend his life.

One year ago today, we said goodbye to our sweet fur-baby, Brody. Unfortunately he developed many health issues early in life, having toxicity issues and terrible dental problems, which we implemented dietary changes to improve his quality of life. It was a punch in the gut to hear that my dog has cancer. Through much exploration, we were able to avoid chemotherapy and keep him as comfortable as possible. He lived longer than estimated by his dogtor, but sadly, the cancer won in the end. And now we strive to help others to improve their health as well as your pets health. Feeding your pet healthy food is just as important as eating healthy yourself. #Doggie #chin #JapaneseChin

Low Carb Spaghetti Zoodle Marinara


  • 1 LB ground beef
  • 4 Zucchini (spiral noodles)
  • 2 Garlic cloves (minced)
  • 1 Large bell pepper (diced)
  • 1 Jar marinara or spaghetti sauce
  • Salt and pepper to taste
  • 1/4 TBS Red pepper flakes


Heat skillet on medium heat. Brown hamburger meat. Add garlic, red pepper flakes, bell pepper, marinara sauce, salt and pepper, simmer 10 minutes. Add zucchini noodles, cook another 10 minutes and stir. Garnish with freshly chopped parsley and parmesan and enjoy!

Pork fried cauliflower rice

A quick and easy delicious paleo/keto/primal Pork fried cauliflower rice recipe  

  • 1 Cauliflower head, grated
  • 1 yellow/white onion
  • 3 Tablespoons of coconut oil
  • 4 Scallions roughly chopped
  • 2 shredded carrots, (shredded purple cabbage optional)
  • 2 Eggs, beaten
  • 3 Tablespoons of organic gluten free tamari sauce
  • 1 Garlic clove
  • 1 lb of pork cut in small pieces
Method: Heat Skillet or wok on high heat, add 1 tablespoon of oil. Add onions and sauté for 2-3 minutes. Add cut up pork pieces and 1 tablespoon of tamari sauce. Salt and pepper to taste. Sauté 2-3 minutes until meat is cooked, then add remaining oil, garlic, carrots, cauliflower. Sauté 2-3 minutes longer. Add beaten eggs and remaining tamari. Stir constantly as the egg cooks. Add chopped scallions and cook 2 minutes. Serve and enjoy!  

The She Shed

We’ve all heard of the “Man Cave” but have you heard of the “She Shed”? Yep, Men have their own man-caves and now women are getting their own special place, called the She-sheds! It’s pretty much a female-centric alternative version to the traditional Man-Cave. Basically, a place for a woman to call her own, read, relax or garden.

My primal instinct is to be outdoors, breathing fresh air, barefoot and grounding, enjoying nature’s simple pleasures. So… I recently created my own she-cave, a cozy little space, to escape, meditate, read or contemplate on the lawn furniture, nestled under a rose arbor in a cool quiet area of the courtyard, the perfect spot for a morning cup of coffee, tea or an afternoon nap.

I believe every woman should have their own peaceful sanctuary to retreat to at the end of a long day—a mini library, a yoga studio, a sewing room, or in my case, my courtyard transformed into a comfy garden cave sanctuary.

Eat, Sleep, Live Primally!

How a Primal Health Coach can help you

What we do at Primal Life Health Coaching

Have you ever wondered how a health coach can help you?

First, we look at your current lifestyle and discuss the goals and desired outcome. From there we take a look at your current habits in regards to diet, exercise, and lifestyle. It is a vital step to identify the current speed bumps and potential roadblocks on your way to your goals. At this stage, we can determine the food items and behaviors in your life that would keep you from reaching your goals and address them.  We provide you with all the information and motivation needed to avoid these detrimental foods/habits and provide you with healthy substitutes.

Weekly meetings via phone or in person serve as progress assessments. Based on the progress we determine if you need more coaching on the topics covered or if you are ready to move to the next level. These steps repeat until all topics and aspects of a healthy lifestyle are covered, and adopted. Imagine the moment you graduate from our coaching with a new level of understanding why you choose certain foods at certain times and how you tailor your day to sync up with your goals.

We educate, motivate and facilitate permanent lifestyle change to promote health, fitness and longevity.

Survive to Thrive at Primal Life!


Tired of feeling sick and tired?

If you are feeling tired, too often, even when you’ve rested, that may be a concern. Most of us attribute this to the daily stress or as a part of aging. What we see most often though is that the foods consumed daily contribute to the fatigue more than most other lifestyle factors. Eating the wrong foods, impose a high level of stress and may trigger a fight or flight response from your body. Imagine this struggle repeating daily, the result is a burnt out feeling that will impact your life. Not being able to enjoy the activities you used to is frustrating and will most often compound the loss of energy and drive. Loss of energy is just your bodies way of trying to slow you down and recover, but it can also make you more vulnerable. What we strive to do is getting you out of this cycle and into a health-promoting lifestyle. Chronic fatigue is real and no fun at all. Gain the energy you need, avoid daily struggles with eating the right food and reclaim your life. Thrive with Primal Life!      


Eating healthy when traveling

They say the average person gains roughly five to 10 pounds while dining out when vacationing and traveling, with the all-you-can-eat buffets, indulging in cocktails and overall lounging around. But you don’t have to be the average person. True, you’ll want to try the different food cuisines but trust me, you can still eat healthy and maintain your fitness by checking out the epicurean treat that are available to you at most restaurants. Including the hotel amenities, such as the fitness center, hotel pool and sauna, instead of hitting the buffets. I went to Texas earlier this year, and at first, I was concerned that I would lose the discipline that I worked so hard to maintain. However, I found there are several health food stores and restaurants with nutritional alternatives to sustain a healthy lifestyle. Here are six things you can do to maintain your health and increase your agility while still allowing you to enjoy your trip!
  1. Get active
Start by making the most of the hotel facilities—the gym, running track and basketball courts. This is a great way to burn calories while also interacting with other travelers. During my trip, I made it a point to hit the gym every day because, in my mind, I was getting FREE access to a fully-equipped gym, whereas back home I was paying each month to work out. I felt like I was making the most of my travel experience. Beyond the gym, your hotel may have other sports facilities like a basketball court, tennis court or ping pong tables, so take some time to meet fellow travelers and engage your competitive spirit on the court!
  1. Karaoke and live music 
As one of the Primal Blue Print behavior laws, it is essential to play! Engage in interpersonal interactions. What happens in Vegas stays in Vegas right? So show off those pipes and belt out your favorite tunes at karaoke without shame! Or, if you’re less adventurous, simply sit back, relax and let someone else handle the performance. You can unwind at one of the nearby lounges by listening to live music.
  1. Learn to dance (or other lessons) 
I have always been in love with country western dancing, so when I saw classes were being offered one day, I dragged my husband to it. It was a brief class but taught by professional dancers who were part of the hotel’s entertainment show cast. They broke down a routine into steps and had us follow along, so by the end of the session, we had learned a fully choreographed dance.
  1. Water activities  
If your destination takes you to a sea side, most places will likely have at least one swimming pool, and probably several other water activities such as kayaking, skiing, surfing or scuba diving or even a water park. Use this time to cool off and bond with family members, while relaxing and having a cooling time. Not to mention sun exposure that provides a great source of vitamin D and can also enable a mood elevating affect. But don’t get burnt!
  1. Traveling snack food  
You can easily take a variety of perishable and nonperishable items with you depending on the length of your trip, and how much room you have to pack food. This can easily go with you in the car, and you can take plenty of food with you in your suitcase, or right in your carry on through security. I personally take macadamia nuts, pepita seeds (pumpkin seeds) and other grain-free bars that contain healthy nutrients. Additional Options for travel-friendly perishable foods:
  • Vegetables like carrots and broccoli tossed in (local) olive oil or dipped in almond butter
  • Hard boiled eggs (pre peeled!)
  • Pre-cooked roasted sweet potatoes
  • Single serving packs of guacamole
  • Pre-made salad (yes, you can get this through security with dressing on!)
  1. Eat Healthy While Traveling
Whether traveling in your own car or by taxi, plan to stop at the grocery store just before reaching your hotel or at some point shortly after you arrive to get items you weren’t able to bring. This is also the time to pick up large bottles of purified water that will last you throughout your trip. If traveling for vacation or work, experiencing new, local cuisine can be the highlight of any trip. Luckily, you can enjoy the food at a majority of the restaurants you’ll visit by follow a few key “tricks” of the trade:
  • If picking your own restaurants, search directly in Google, Yelp, or Trip Advisor for keywords like “grass-fed” or “gluten-free” along with “restaurant” and the name of city you’re visiting.
  • When you arrive at a restaurant, tell the waiter you are gluten-free (dairy-free, or whatever you are trying to avoid) and would appreciate their help in making substitutions. Most of the time, they’ll make immediate recommendations and let the chef know your sensitivity.
  • When ordering salads, simply ask to sub the dressing for a side of olive oil (if you didn’t bring your own!) Ask them to hold any croutons or cheeses if you’re choosing to avoid gluten and processed dairy.
  • You can order any burger dish by simply asking them to hold the bun or replace the bun with lettuce leaves, and leave any sauce on the side. If you’d like to avoid the items fried in vegetable oils, sub out the fries for other sides they offer like grilled vegetables.
  • You can order any entrée dish that includes meats like steak, fish, or chicken, and ask for “double the veggies” as your side if it comes with other sides that are breaded or topped with cheese.
  • If you’re trying to avoid vegetable oils, ask if there is an option to have your meat or vegetables cooked in butter instead of the typical canola oil.
While all of these tips can help you eat healthy food while traveling, the most important thing you can do throughout your trip is to not stress about food imperfection. In fact, one of the number one causes of digestive distress is stress. This means, you could be eating the most nutrient-dense, pristine diet there is, but if you’re stressed, you’re not only impairing the breakdown and absorption of your food, you’re also suppressing your immune system and increasing your likelihood of experiencing a reaction to a gut pathogen or food toxin. In short, enjoy yourself and the opportunity you’ve been given to have a job, or travel and be on vacation. If that means bringing your own desserts, then go for it. But don’t miss out on exploring all that new cuisines have to offer. Healthy Traveling!