Your body is amazing! It is always working behind the scenes to support you. 

Do you remember Benjamin Franklin’s old saying: “An ounce of prevention is worth a pound of cure?” Your prevention is supporting your body with self care, sleep, being in nature, exercise and of course organic, unrefined, unprocessed foods, as fresh as possible and in their natural state. This is the best way to prevent overburdening your body with unwanted toxins.

Toxins will still find a way into your body: through the air you breathe, water you drink, foods you eat, items you clean with and products you put on your skin. Thankfully your liver works hard for you, filtering, binding and eliminating these toxins. 

It always feels good to “give back” and there are so many things you can do to support your liver in this process. In addition to the things mentioned above, there is a supplement called calcium-d-glucarate which assists the liver in everyday detox.

Calcium-D-Glucarate can help decrease your cholesterol, assists in protein digestion, and helps remove toxins and excess estrogen. 


One way your liver eliminates toxins is through a process called conjugation. During conjugation, toxins are packaged into water soluble compounds called glucuronides. Glucuronides are meant to pass through the liver, to the bile, then to the gut where they are excreted. Beta-glucuronidase is an enzyme that breaks the tight bond between glucuronides and toxins in the intestines. The binding of toxins in the gut is protective by way of blocking their absorption and facilitating excretion. Higher levels of beta-glucuronidase may be associated with an imbalanced intestinal microbiome, as well as higher circulating estrogens and decreased fecal excretion of estrogens. This allows toxins to continue to circulate in the body where they make you fat, tired, and weak.


Calcium-D-Glucarate prevents high levels beta-glucuronidase from disturbing the detoxification process.  It keeps the toxins bound inside a “water soluble glucuronide package” which is then removed from the body.  Toxins are most damaging in their free form, which is why you want them to be bound (conjugated) and released from the body.  Calcium-D-Glucarate inhibits beta-glucuronidase and this allows the toxins to be removed more effectively.

There is technically not a deficiency of Calcium-D-Glucarate in the body because it is not essential. However, humans produce only small amounts, so it’s common to have low levels in your body.

Calcium-D-Glucarate is a natural substance your body produces. Small amounts are also found in fruits and vegetables. Years ago people were able to get enough Calcium-D-Glucarate from their own production since they ate relatively low amounts of toxins and lived in a clean environment. As toxin exposure increases, Calcium-D-Glucarate supplementation can assist in excreting the extra toxins.



Removing toxins from the liver will increase liver function and promote a healthy metabolism.  It will also allow your liver to flush out other toxins that would otherwise cause problems in your body..


High levels of beta-glucuronidase increases the number of estrogen receptors. This means estrogen that would have been excreted is now able to bind to more receptors. This can cause increased tissue growth and an inability to lose fat.

Estrogen dominance is one of the leading causes of infertility, mood imbalances, and other health problems in women.  

Calcium-D-Glucarate allows excess estrogen to be passed out of the body.  

High estrogen is also a problem for men.  Whether you are a man or woman, Calcium-D-Glucarate will help maintain proper hormone balance.


Cholesterol is an important building block of hormones. Too much and too little cholesterol can cause problems in your body. As with many things in life, balance is the key.

Calcium-D-Glucarate is metabolized into glucaric salts.  Glucaric salts reduce beta-glucuronidase production by gut bacteria.  Reducing beta-glucuronidase enhances liver circulation which reduces cholesterol synthesis.  This causes lower cholesterol levels.

Calcium-D-Glucarate is not arbitrarily playing with cholesterol numbers, like the statin drugs.  It decreases stress on the liver which lowers your need for and production of cholesterol, especially LDL cholesterol.

When cells are stressed or damaged, they need cholesterol for repair. Inflammation in your body can be a root cause for high cholesterol levels. Decreasing inflammation through an anti-inflammatory diet, exercise and reducing stress can keep the need for cholesterol low, thus keeping cholesterol production in an optimal range.


Your liver and kidneys are designed to efficiently process the protein you eat and allow for removal of harmful byproducts like ammonia.  However, with the excess toxic burden we experience today, your body is responsible not only for removing harmful byproducts like ammonia, but also for fending off xenoestrogens, air pollutants, chronic infections, and mycotoxins.  Consuming a high protein diet can definitely contribute to your body’s toxic burden. 

Suggested Protein Intake for an Average Adult:

  • 0.36 to 0.4 grams per pound body weight, 150 lbs = 54 to 60 grams/day
  • Protein should be in the 10 to 15% range of total calories
    • 1800 calories – 180 to 270 calories (45 to 68 grams)
    • 2000 calories – 200 to 300 calories (50 to 75 grams)
  • High Protein Diets (25-35%) can be detrimental to your health, consider decreasing your protein intake and supplementing with Calcium-D-Glucarate.


A normal detox dose is 500-1000 mg, 1 500mg capsule, once to twice daily. It can be taken with or without food.

If you have high estrogen levels, you may benefit from taking larger doses – ask your doctor before adding any supplement to your regimen.

Calcium-D-Glucarate can interact with alcohol and some drugs that act on the liver, like statins. WebMD has a full list of possible interactions.

You can purchase Calcium-D-Glucarate from Amazon or from your local health food store.


Calcium-D-Glucarate can remove toxins, balance hormones, ensure healthy liver function, and lower cholesterol.


Pecan Nuts

Pecans are by far my favorite nut. I love them for their sweet buttery flavor and health benefits. 

Health Benefits of Pecans:

1. Heart Healthy

Pecans contain monounsaturated fats along with antioxidants which help reduce the risk of heart disease. Adding pecans to your diet can help decrease your LDL, ‘bad cholesterol’ and increase HDL ‘good cholesterol’. Keeping your cholesterol in a healthy range can prevent stroke and coronary artery disease.

2. Improves Digestion

Pecans are full of fiber which helps to support your gut health. Fiber aids in regular bowel movements which are so important to help prevent toxins from building up in your body.

3. Helps with Weight Loss

Eating nuts provides a feeling of fullness and pecans are a very rich source of B vitamins which help to increase the rate of metabolism.

4. Anti-Inflammatory Benefits

Pecans are rich in magnesium which is known for its anti-inflammatory benefits. Increased magnesium intake reduces inflammation in the body. Inflammation is the root cause of almost all disease.

6. Boosts Immunity

Pecans are a rich source of manganese which is a powerful antioxidant. This trace mineral protects your nerve cells from free-radical damage, thus boosting immune function.

7. Skin Benefits

Pecan nuts are an excellent source of vitamin E, vitamin A, zinc, folate and phosphorus which play roles in maintaining a healthy complexion.

The antioxidants in pecans, ellagic acid, vitamin A and vitamin E, fight and eliminate free radicals. These free radicals are responsible for causing damage throughout the body, including  skin damage.

Pecans are my go to snack. Sometimes I pair them with apple slices sprinkled with a little Ceylon cinnamon but my favorite snack is simply pecans and blueberries.

Add pecans to your diet and notice the enjoyment and benefits they can bring.


Simple dietary and lifestyle changes may strengthen your body’s natural defenses and can help you fight harmful pathogens.

DISCLAIMER: The suggestions described below may boost your immune health, but there are no studies to date that offer evidence that these strategies specifically protect against COVID-19.


  • Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in Antioxidants, Fiber, Phytonutrients and Vitamin C. All of these may lower your susceptibility to illness.
  • The ANTIOXIDANTS in these foods help decrease inflammation by binding to  free radicals. Free radicals cause inflammation when they build up in your body. 
  • The FIBER, in plant foods, feeds your gut micro-biome, the community of healthy bacteria in your gut. A healthy gut micro-biome can improve your immunity.
  • Juicing is a fantastic way to get a concentrated dose of PHYTONUTRIENTS. These concentrated plant nutrients have antioxidant and anti-inflammatory benefits. 
  • 66 Day Health Mastery Program is a fantastic program that introduces juicing and helps create a healthy lifestyle.
  • The VITAMIN C, plentiful in raw fruits and vegetables, benefits the body in many ways. It aids in wound healing, bone and tooth formation, strengthens blood vessel walls, improves immune system function, increases absorption and utilization of iron and acts as an antioxidant.
  • Since our bodies cannot produce or store vitamin C, it is very important to have an adequate daily intake.
  • It is beneficial to have a daily intake of at least 2000mg/day. Supplementation is typically necessary to achieve this amount.


  • Healthy fats, like those found in coconut oil, avocado oil, nuts, seeds and avocados are anti-inflammatory and may boost your body’s immune response to pathogens. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
  • Low-level, acute inflammation is a normal response to stress or injury, chronic inflammation is damaging to your body and can suppress your immune system.
  • Omega-3 fatty acids, such as those in sustainably caught, wild salmon and chia seeds, help fight inflammation as well.


  • Limiting sugar is an important part of an immune-boosting diet. 
  • Added processed sugar, high fructose corn syrup and refined carbs may contribute disproportionately to excess weight and obesity.
  • Obesity increases risk for chronic health conditions like type 2 diabetes and heart disease. 
  • Chronic health conditions can weaken your immune system and may increase your risk of getting sick.
  • Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease and keeping your immune system strong.
  • Sugar intake should be limited to less than 5% of your daily calories. This is about 2 tablespoons (25 grams) of sugar for a 2,000 calorie diet. This sugar is best when it is coming from whole food sources that contain fiber which helps the body to process the sugar more efficiently.


  • Hydration doesn’t directly protect you from germs and viruses, but preventing dehydration is important to your overall health.
  • Dehydration can make you more susceptible to illness.
  • Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These issues can increase your susceptibility to illness.
  • Be sure you’re drinking plenty of purified water each day.
  • A reasonable goal is to aim to consume half of your body weight in ounces. (Example: if you weigh 180 pounds,  you would aim to consume 90 ounces of fluids per day, with a good portion of that coming from purified water).


  • Gut health and immunity are inseparable. 
  • Probiotics from supplements or from fermented foods may support your immune system by crowding out harmful pathogens and introducing helpful organisms to your gastrointestinal tract.
  • Fermented foods such as yogurt, sauerkraut, kimchi, kefir and natto, are rich in these beneficial bacteria called probiotics.
  • People with Candida Overgrowth may not be able to tolerate these fermented foods because they may encourage the Candida Overgrowth.
  • Heal Candida Now is a fantastic program that can help eliminate the Candida.
  • Probiotic supplements are a great option.


  • Moderate exercise can reduce inflammation and support the immune system.
  • Jogging, biking, walking, swimming, hiking and yoga are great options.
  • Most people should aim for at least 150 minutes of moderate exercise per week.
  • All forms of movement help. Aim for moving more than you are sitting.


  • In recent years, researchers have found that your mind can have a powerful effect on your body. Immunity is one area where your thoughts and attitudes can have a particularly powerful influence. 
  • There are many benefits to positive thinking but most surprisingly are the physical health benefits it can bring.
  • Positive thinking helps you approach a difficult situation with the thought:  “How can I make the best of this situation?”
  • Stress lowers our natural immunity to disease. Positive thinking helps to fight stress and thus helps protect our immune system.
  • Book, The Biology of Belief by Bruce Lipton
    • In his book, The Biology of Belief, Dr. Lipton explains that stress is responsible for up to 90% of illness, including heart disease, cancer and diabetes.
    • When an individual is in stress, the release of stress hormones shuts down the immune system to conserve the body’s energy for running away from the perceived stressor – the evolutionary ‘fight or flight response’.
    • Fear breeds stress and the fear of the coronavirus is more deadly than the virus itself!
    • Advice from Dr. Lipton: “If you are someone with a compromised immune system, it is supportive to surround yourself with loving family and friends, nature, and positive thoughts as well as any other nutrition and vitamins that you may already be taking for your health and wellbeing. Following your intuition about what is best for you is key! The point here is that no matter who you are and what your state of health, you will only benefit from steering clear of the fear and supporting yourself in whatever way feels best to you.”


  • Sleep and immunity are closely tied.
  • Inadequate sleep may increase your risk of getting sick.
  • Getting adequate rest may strengthen your natural immunity.
  • Most adults should get at least 7 hours of sleep per night. Teens and Children need more. Teens may need 8–10 hours and younger children and infants up to 14 hours.
  • When you are sick, listen to your body and rest! You may need more sleep to allow your immune system to fight the illness.
  • Blue light emitted from your phone, TV, and computer may disrupt your body’s natural wake-sleep cycle.
  • Limit screen time for at least an hour before bed, reading a book is a much better sleep inducer.
  • Consider getting blue blocker glasses or adding this feature on your next pair of glasses.
  • Adjust the lighting on your devices to emit less blue light and more red light. This is a built in feature, in the settings, on many devices.
  • Practice good sleep hygiene: Go to bed at the same time every night, Sleep in a completely dark room or use a sleep mask, and avoid screen time within one hour of going to bed.


  • Lowering your stress levels is extremely important to support your immune system.
  • Long-term stress can suppress the immune response and cause inflammation.
  • Take an honest look at our everyday routine and notice where and when stress is most intense.
  • Sometimes just the simple act of respectfully saying “no” can go a long way to reducing stress.
  • Deep breathing is a quick and effective method to reduce stress and you can do this anywhere. Just take a deep breath in through your nose for a count of 7, Hold it for a count of 7, Breathe out slowly for a count of 7, Hold again for a count of 7, and Repeat as many times as necessary.
  • Exercise like walking in nature and yoga are stress reducing.
  • Meditation and Journaling can be helpful mindfulness practices that help manage stress.
  • Laughing by yourself or with a friend is so therapeutic. Watch a funny movie.
  • Listen to some calming music and put some essential oils in a diffuser, or just on a cotton ball. Both the music and the aromatherapy can be calming.
  • Decrease Caffeine Intake. Caffeine can be a huge contributor to adrenal stress. Everyday stress can be damaging to your adrenal glands as well. Even though that cup of coffee may seem necessary to get you through your day, it may be contributing to the overall stress on your body.


If you decide to supplement, make sure to purchase products that are high quality, non-GMO and have been tested by a third party like United States Pharmacopeia (USP), NSF International, and ConsumerLab.

  • Vitamin C
    • Why Vitamin C?
    • Vitamin C is a powerful Antioxidant. Antioxidants bind free radicals and help your body fight inflammation which is essential for immunity and general health.
    • Vitamin C Boosts the immune system, reduces severity of allergic reactions and helps your body fight off infections.
    • Vitamin C is water-soluble and is better absorbed when taken throughout the day rather than all at once. 
    • If you take more Vitamin C than your body needs, the excess will cause mild diarrhea. This is a simple way to know  if you are taking too much.
    • Start by taking 1000mg twice daily, if tolerated, increase by 1000mg daily until you are taking 1000mg every 4 hours (5000mg while awake). This is generally enough when you are feeling well and can be increased when feeling ill by adding another 1000mg to each dose, one day at a time, as tolerated.
    • Lipophilic Vitamin C is better absorbed but also more expensive.
      • LivOn Lypo-Spheric Vitamin C 1000mg
      • This is great to add at the first sign of any illness (stuffy nose, scratchy throat, headache, fever, etc.). Add one or two packets of LivOn Lypo-Spheric Vitamin C 1000mg to about 2 ounces of water, stir and drink.
    • Capsules are convenient and typically have less ‘junk’ ingredients than tablets.
    • Powders are great; you just have to implement them into your diet.
  • Vitamin D
    • Why Vitamin D?
    • Vitamin D is actually a hormone that regulates many functions in our bodies.
    • Our bodies manufacture Vitamin D from sunlight. This requires 10-30 minutes of daily sun exposure with no sunscreen. Most people in northern climates will require Vitamin D supplementation for optimal health.
    • Vitamin D deficiency may increase your chances of getting sick, supplementing will typically counteract this effect. 
    • In addition to decreased immune function, Inadequate Levels of Vitamin D can lead to:
      • Increased Inflammation
      • Slower Wound Healing
      • Hair Loss
      • Low Energy
      • Depressed Mood
      • Increased Bone or Muscle Pain
      • Impaired bone health
    • A good starting dose of Vitamin D3 is 2000-5000IU every day. 
    • Levels can be tested with a simple blood draw. Normal range, for most labs, is 30-80 ng/ml, 30 is surviving and 80 is thriving. You definitely want to be closer to 80 than to 30; increase dose accordingly.
    • Vitamin D3 with Coconut Oil, 5000 IU
    • Nature’s Plus Vitamin D3, 5000 IU
  • Zinc
    • Why Zinc?
    • Zinc is considered an essential nutrient. This means that your body can’t produce or store it. For this reason, you must get a constant supply through your diet.
    • Zinc is important for many essential functions in your body. It supports immunity, wound healing, your sense of smell and taste, energy production, hormone function, mood and the cardiovascular system.
    • Zinc, as a supplement, can be helpful in supporting your immune function when you are ill or fighting off an infection. 
    • It is typically not necessary to supplement when feeling well. Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc through diet alone.
    • High-Dose zinc supplements can lead to dangerous side effects. 
    • Limit intake to 20 to 50mg daily for a limited duration of time.
    • If supplementing, take with Magnesium and Quercetin at bedtime.
    • Supplements, if taken, should be chelated (attached to an amino acid which makes it easier to pass into your intestines for absorption)
    • Zinc Picolinate: Thorne Brand or NOW Brand 
    • Zinc Orotate: Solgar Brand or Bulletproof Zinc/Copper
    • Stay away from Zinc Oxide which is poorly absorbed.
  • Quercetin
    • Why Quercetin?
    • Quercetin is the most abundant flavonoid in the human diet, providing you eat a diet high in fruits and vegetables. 
    • It’s estimated that the average person consumes 10–100 mg of quercetin daily from fruits, vegetables, and herbal sources.
    • The health benefits of flavonoids, like quercetin, come from their antioxidant functions inside the body. 
    • Quercetin may interact with various medications, including blood thinners, blood pressure medications, and antibiotics. Speak with your health care provider before taking any supplement, including quercetin.
    • As a supplement, quercetin appears to be generally safe with little to no side effects and many potential benefits.
    • People take this supplement to Boost Immunity, Fight Inflammation, Combat Allergies, Increase Exercise Performance & Maintain General Health
    • Recommended dose is 500mg once or twice daily for up to 12 weeks.
    • Taking periodic breaks from taking quercetin may be a good idea
    • Taking quercetin supplements with Zinc and/or Vitamin C will increase its absorption.
    • Quercetin is available as a dietary supplement in powder and capsule form.
  • Probiotics
    • Probiotics may help give your immune system a boost and inhibit the growth of harmful gut bacteria. Some probiotics have been shown to promote the production of natural antibodies in the body.
    • More studies are being done on specific organisms. This will hopefully provide helpful guidance to choosing probiotics in the future.
    • Choose a probiotic with at least 10 different organisms and change your probiotic often to get diversity.
    • Take 1 capsule daily on an empty stomach
    • Prescript Assist Capsules
    • Garden of Life Critical Care, Women’s, Men’s
    • Renew Life Probiotic
    • Now Brand Probiotic
  • Elderberry
    • Taking elderberry supplements may reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms. However, more research is needed.
    • Elderberry has been used to treat infections for a long time and is being researched for its effects on immune health.
    • It may enhance immune system response and may help shorten the duration and severity of viral infections, as well as reduce related symptoms.
    • Elderberry supplements are sold in liquid or capsule form. 
    • It is best to find a trusted local source who can provide a fresh product that is not filled with sugar or artificial sweeteners.
    • Black Elderberry Capsules
      • Take 1 capsule 2 – 4 times daily 
  • Garlic
    • Garlic contains compounds that help the immune system fight germs.
    • Whole garlic contains a compound called alliin. 
    • When garlic is crushed, sliced or chewed, this compound turns into allicin,, the main active ingredient in garlic.
    • Allicin can be deactivated by heat.
    • Crushing garlic and allowing it to stand for 10 minutes before cooking can help prevent the loss of its medicinal properties.
    • Garlic may reduce the risk of becoming sick in the first place, as well as how long you stay sick. 
    • Garlic Supplements
  • Magnesium
    • Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body.
    • Among its many functions, it supports the immune system.
    • Magnesium together with zinc may boost your immune system and reduce inflammation. 
    • Magnesium deficiency has been linked to chronic inflammation and this leads to decreased immune function.
    • Magnesium deficiency is common today because of our depleted soil and the common S.A.D. (Standard American Diet)
    • Choose a magnesium supplement that is chelated (attached to an amino acid) which makes it easier to pass into your intestines for absorption.
    • Mega Magnesium, Take 3 capsules daily at bedtime.
  • B Complex Vitamin
    • B vitamins, including B12 and B6, are important for healthy immune response.
    • Many adults are deficient in them for a variety of reasons and this deficiency may negatively affect immune health.
    •  Stress B-Complex, Take 1 capsule daily


Fall Is In The Air

I love fall! Well, if I’m completely honest, I love all of the seasons. I may wish Wisconsin winters were just a bit shorter, but I digress. Fall brings a crispness to the air, but still welcomes the warmth of the afternoon sunshine. It brings the desire for all things apple, pumpkin and cinnamon. Soon it will bring a chill that beckons a crackling fire in the fireplace and big comfy sweaters.

Summer is Coming to an End

As summer comes to an end, and the days of being barefoot, lounging in the sunshine and being outside until well after the 8 o’clock sunset,  give way to boots, shorter days and more time spent indoors; I embrace the beauty of fall with long walks through the forests of red, orange & yellow, more hot tea & soups and time spent curled up with a blanket and a book.

From The Vibrancy of Summer to The Melancholy of Fall

As the days become shorter, my mood seems to wane as the vibrancy of summer fades. Fall brings a melancholy to my soul. Over the years I have found ways to mitigate this melancholy. One of these ways is to make time for being outside with my feet in the grass, even when there is a chill in the air.

Grounding Is An Easy Way to Improve Your Mood

I find it amazing that this one simple act can improve my mood for an entire day! This is not just my quirky way to find more joy, there is an explanation as to why this helps. Grounding, also known as earthing, is the simple act of being barefoot outside. Research suggests that this can counteract stress and anxiety, boost your mood and even reduce inflammation.

The Science Behind Grounding

The theory behind grounding is that our modern lifestyle has disconnected us from the electrons naturally present in the earth. Without the electrons, free radicals in our bodies, that are missing these electrons, adversely affect many of the body’s processes. This free radical damage could be responsible for increased inflammation, increased stress and anxiety, poor sleep quality, and chronic pain. Several studies exist that support the theory of grounding, but these studies have been the subject of controversy and skepticism. However, I have experienced my own benefits through the simple act of putting my feet on the earth.

How To Get Grounded

There are many ways to become grounded and all of them focus on reconnecting with the earth.

  • Walking barefoot on the grass, sand or in the water
  • Lying on the ground and having the skin of your body in contact with the earth
  • Submerging in water: just wading in or completely submerging your body
  • Using grounding equipment, when going outside is not an option – you can find many options online

Grounding Is Becoming More Necessary

Grounding has been increasing in popularity around the world. Some grounding researchers suggest that changing environments are responsible for more people losing access to the benefits of grounding. One theory from a study is that grounding affects our living matrix, which is the central connector between living cells. Electrical conductivity exists within the matrix that functions as an immune system defense, similar to antioxidants. Through grounding, the natural defenses of the body can be restored. With less opportunities to get outside and more health issues arising, maybe our bodies are naturally drawn to getting back our connection to the earth.

More Studies May Be Needed, In The Meantime, Try It Out For Yourself

Most of the studies on grounding are small and rely somewhat on subjective measures, such as self-reported feelings, stress, pain or mood. However, some studies also rely on blood markers, such as those that detect inflammation. More research is needed but you can see for yourself if you experience any benefits just by taking the time to put your feet on the ground.

Slow Down & Breathe, Feel the Earth Under Your Feet & Enjoy Fall

With the crispness of fall in the air, in addition to enjoying all things apples, pumpkin and cinnamon, take the opportunity to slow down, breathe deeply, and appreciate the beauty of nature around you with your feet on the earth.


Jalapeno Peach Salsa Recipe


3-4 Organic Ripe Peaches, Diced

½ – 1 Jalapeno, Seeded & Diced

1 Cup Red Onion, Diced

3 Tbsp. Fresh Mint, Chopped

3 Tbsp. Fresh Cilantro, Chopped

1 Organic Lime, Zest & Juice

Salt to Taste

  1. Add All Ingredients to a Bowl
  2. Mix Well
  3. Cover & Chill for at Least 30 Minutes

I love homemade salsa!!!

Summertime is may favorite time to make salsa. It simply makes me happy to be able to snip fresh herbs from my garden and to see what I might find at the farmers market to add even more flavor.

The salsa tastes even better when left to sit for a few hours, to allow the flavors to blend, but it rarely seems to make it that long.

This is my basic salsa template and my all time favorite combination. However, when I have the motivation to make a fresh batch I will add whatever jumps out at me at the grocery store or from my refrigerator.

I have used pineapple, strawberries or apples in place of the peaches. Sometimes I toss in some sweet red, yellow or orange peppers for more color and flavor, but I always seem to leave the cilantro, onion and jalapeno.

I hope you enjoy this recipe!! I would love to know what your favorite creation is!!



Quercetin is the most abundant flavonoid in the human diet, providing you eat a diet high in fruits and vegetables. A flavonoid is a plant pigment with antioxidant properties. Quercetin is found in many fruits, vegetables and herbs and is safe to consume.


Quercetin is found naturally in many plant foods, particularly in the outer layer or peel. Onions are the food found to have the highest amount of quercetin.

  • Food Sources:
  • Red Apples
  • Red Grapes
  • Cherries
  • Berries
  • Citrus Fruits
  • Honey
  • Tomatoes
  • Broccoli
  • Asparagus
  • Leafy Greens: Red Leaf Lettuce, Kale, etc.
  • Sweet Peppers
  • Onions
  • Shallots
  • Capers
  • Tea: Green, Black & Buckwheat

The amount of quercetin in foods may depend on the conditions in which the food was grown. Organic sources have been shown to have higher concentrations than their conventionally grown counterparts.

It’s estimated that the average person consumes 10–100 mg of quercetin daily from fruits, vegetables, and herbal sources.


The health benefits of flavonoids, like quercetin, come from their antioxidant functions inside the body. Antioxidants bind and neutralize free radicals, preventing them from causing cellular damage. This damage leads to inflammation. Normally, the inflammation goes away after the immune system eliminates the offender or repairs the damaged tissue. When the body is unable to do this, the inflammation becomes chronic and may lead to numerous chronic conditions, including:

  • Cancer
  • Heart disease
  • Kidney disease
  • Diabetes
  • Autoimmune conditions
    • In an 8-week study of 50 women with rheumatoid arthritis, it was observed that the women who took 500 mg of quercetin daily experienced significantly reduced early morning stiffness, morning pain, and after-activity pain. They also had reduced markers of inflammation, such as TNFα, compared to those who received a placebo. (Pub Med)
    • This research is promising but more research in humans is needed.


When consumed in food, quercetin is generally safe for everyone, including pregnant and breastfeeding women. Because studies on safety of quercetin supplements are lacking, supplements should be avoided if you are pregnant or breastfeeding.

Quercetin may interact with various medications, including blood thinners, blood pressure medications, and antibiotics. Speak with your health care provider before taking any supplement, including quercetin.

As a supplement, quercetin appears to be generally safe with little to no side effects and many potential benefits.

Typical dosages range from 500–1,000 mg per day

Taking more than 1,000 mg of quercetin per day may cause mild symptoms:

  • Headaches
  • Stomachaches
  • Tingling sensations in the arms and legs

Very high doses of quercetin may damage the kidneys.

  • People with kidney disease should avoid quercetin

Quercetin has been safely used in amounts up to 500 mg twice daily for 12 weeks.

  • It is unknown if long-term use or higher doses are safe
  • Taking periodic breaks from taking quercetin may be a good idea

On its own, as a supplement, quercetin has a low bioavailability, which means your body absorbs it poorly.

Taking quercetin supplements with other compounds, such as Zinc, Vitamin C, or Digestive Enzymes like Bromelain, may increase effectiveness.

Quercetin is available as a dietary supplement in powder and capsule form.


People take this supplement for several reasons, including to:

  • Boost immunity
  • Fight inflammation
  • Combat allergies
  • Increase exercise performance
  • Maintain general health

The benefits of Quercetin are promising but more human research is needed.

WHY ZINC? What is its relationship with Copper?

Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a constant supply through your diet.

Zinc is important for many essential functions in your body. It supports immunity, energy production, hormone function, mood and the cardiovascular system.

The body uses Copper in energy production and to support bone, skin, and neurological and cardiovascular health.

Zinc and copper are two essential minerals that balance each other out. If you take too much zinc, this can decrease copper levels in your body, but together they create a powerful antioxidant enzyme (copper-zinc superoxide dismutase), which is a critical defense against oxidative stress.

Dietary Zinc and Copper intake has fallen over the past hundred years due to modern farming practices. Modern fruits, vegetables and conventional meats are lower in mineral and vitamin content.

Zinc needs to be replenished daily because it is only stored for short periods of time.

Unlike Zinc, Copper can readily accumulate in the body into toxic concentrations.


  • Animal sources contain a form of zinc that your body easily absorbs
    • Meat: Beef, Pork, Lamb, Bison
    • Shellfish: Oysters, Crab, Mussels, Lobster, Clams
    • Fish: Flounder, Sardines, Salmon, Sole
  • Plant-Based sources are absorbed less efficiently because of other plant compounds that inhibit absorption
    • Legumes: Chickpeas, Lentils, Black Beans, Kidney Beans
    • Nuts
    • Seeds: Hemp, Pumpkin, Sesame
    • Eggs
    • Whole Grains: Quinoa, Oats, Rice
    • Certain Vegetables: Mushrooms, Kale, Peas, Asparagus, Beet Greens, Potatoes, Green Beans
    • Dark Chocolate


  • Liver
  • Oysters
  • Lobster
  • Spirulina
  • Shiitake Mushrooms
  • Leafy Greens
  • Nuts & Seeds (Almonds, Cashews, Sesame Seeds)
  • Dark Chocolate


  • Helps your immune system defend against viruses and bacteria
  • Supports your body’s protein production
  • Helps your body make DNA (genetic material in all cells)
  • Supports your senses of Smell and Taste. Because one of the enzymes crucial for proper taste and smell is dependent Zinc, a zinc deficiency can reduce your ability to taste or smell.
  • Helps wounds heal
  • Fundamental to Skin Health
  • Helps reduce your risk of age-related diseases


  • Vegans/Vegetarians
  • People who consume large amounts of alcohol
  • Pregnant and Lactating women
  • Older infants who are exclusively breastfed
  • People who consume too much copper
  • People who are malnourished, including those with anorexia or bulimia
  • People who are not absorbing nutrients effectively
    • Those Taking Acid Blockers
    • Those Who Have Gut Dysbiosis/Leaky Gut
  • People with Certain Diseases
    • Chronic Renal Disease
    • Chronic Liver Disease
    • Diabetes
    • Sickle Cell Disease
    • Crohn’s Disease
    • Ulcerative Colitis


  • Diarrhea
  • Decreased Immunity
  • Thinning Hair
  • Decreased Appetite
  • Mood Disturbances
  • Dry Skin
  • Fertility Issues
  • Impaired Wound Healing


  • Loss of appetite
  • Stomach Cramps
  • Nausea
  • Vomiting
  • Diarrhea
  • Low Copper Levels
  • Lower Immunity
  • Low Levels of ‘Good’ Cholesterol – HDL

WHAT ARE SIGNS OF A ZINC/COPPER IMBALANCE? (Most likely from elevated copper & low zinc)

  • Night Blindness
  • Macular Degeneration
  • Emotional Disturbances
  • Stress Intolerance
  • Frequent Panic Attacks & Headaches
  • Slow Wound Healing
  • Chronic Infections/Illnesses
  • Mental Lethargy
  • Chronic Fatigue
  • GI Issues, Diarrhea
  • Reduced Appetite/Weight Loss
  • Skin Issues: Acne/Eczema
  • Difficulty Digesting/Absorbing Protein


  • Men – 11 mg/day
  • Women – 8 mg/day
  • Pregnant & Breastfeeding Women – 12 mg/day
  • Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc though diet alone
  • High-Dose zinc supplements can lead to dangerous side effects
  • Follow recommendations from your health professional and only take supplements when necessary. Typically a ratio of 15 mg of Zinc to 1 mg of Copper is recommended.
  • Ingesting too much zinc can cause deficiencies in other nutrients, like copper and iron
  • If you take supplements, choose chelated forms (the zinc is attached to an amino acid which makes it easier to pass into your intestines for absorption) like Zinc Picolinate (Thorne Brand or NOW Brand) or Zinc Orotate (Solgar Brand or Bulletproof Zinc/Copper). Stay away from Zinc Oxide which is poorly absorbed


  • Try Thorne’s at-home Heavy Metals Test
  • This test provides insight into levels of heavy metals – cadmium, lead, and mercury – as well as the essential minerals zinc, copper, magnesium, and selenium, along with a personalized plan for optimizing your health.



Parenting brings with it with many joys and many challenges. If only our children came with an instruction manual; maybe this would make navigating this parenting journey a little easier.


What a beautiful experience to find out you are pregnant, and maybe sometimes this news comes as a bit of a shock and you need a little time to process the information. Then you feel the need to gain control over the situation. Control gives us a sense of security, false security most of the time, but that sense of security brings comfort.


Life has a way of teaching us that God is in charge and when we allow Him to do His work, life flows easily. The difficulty that most of us have with this is that letting go of our perceived control is unsettling and takes away our feeling of comfort.


When that new little baby is placed into your arms for the first time it is breath taking! Joy and fear all rolled into one big beautiful emotion. You have to take control and do what is best for this beautiful tiny human being. It is your responsibility to nourish this baby, keep her safe, keep her comfortable and make her feel loved. Of Course! You’ve got this! And then you take this beautiful baby home and she cries. You feed her, yet she still cries. You change her diaper, but she is still crying. You put her into her crib to sleep, but the crying doesn’t stop. You cuddle and rock her and finally, the crying fades away and she falls asleep.


Control begins to feel out of reach. Parenting is a mixture of trial and success and trial and error. You turn to family and friends who have experience. You turn to books and experts for advice. Some of this helps and some of the concepts just seem foreign. You seek to gain back control the situation. You want to keep this precious little baby nourished, comfortable, safe and feeling loved.


Did you read all of the books? The books on making baby food, on the best foods to feed your baby and when, on helping your baby sleep, on how to interact with your baby and help them learn. Most of these books are read BEFORE baby arrives. This adds to your sense of control. It is a good feeling to have this knowledge and feel like you can do this.


Once my baby arrived, my breath was taken away and I was fiercely in love. I knew at that moment I would do anything to help this precious little child in any way possible. I also quickly learned that this control I thought I had was a bit of an illusion.


With all of the knowledge I had learned from those books, and from talking to family and friends, I was nowhere near prepared for raising this child. Breastfeeding was hard. How could this be? I looked forward to breastfeeding my baby and pictured it being a beautiful experience. I sought out the advice of my mom, my aunts, my friends, and my new lactation consultant. I drank water like I was supposed to. I practiced relaxation before breastfeeding in hopes of better results. I took the recommended supplements and added the recommended nutrition. I pumped my breast milk and fed it to my baby with a tiny syringe. This went on for a few months. She was losing weight and the pediatrician was testing for metabolic syndrome and looking for anything else that would explain her failure to thrive. I was simply not making enough milk, it was that simple. I chalked it up as failure number one on my parenting journey. I needed to get back on track and gain control once again. I needed to keep my baby safe and find nourishment for her. I moved forward and found a formula that she tolerated; and began to let go of the guilt I was experiencing around not being successful at breastfeeding.


There were many of these trials throughout the years with raising my two children. There were times when I knew best, or at least I thought I did, until another lesson was learned. I implemented lessons I grew up with as a child. I made my daughter finish her dinner before being allowed to leave the table or getting dessert, until she threw up on her plate, enter pivot number two. I still provided healthy choices to my children but began to relinquish control over how much they would have to eat.


I would encourage each of the girls to try new activities. I wanted to provide them with as many experiences as I could. I would always tell them it was their choice but once they committed to doing something they had to see it through. Then came the extreme heat in August, one year, when they were playing softball. They were scolding me from the outfield for making them play this horrible sport in this heat. This criticism I took in and processed. I stopped pushing as hard to get them to make the choice I wanted. I would offer the choices and simply remind them of their experience from the previous year. The accountability of their choices began to shift to them.


Fast forward to the tween and teenage years, which we are just wrapping up. They developed new friendships. Of course I was thrilled that they were making new friends but I didn’t know the parents or anything about these new friends. They would introduce me to boyfriends, “God, please help me navigate this new experience” was (and is) my daily prayer. “Trust and relinquish control,” has become my mantra. It is a daily navigation of control and letting go.


Then my oldest daughter was off to college. I was thrilled to see her happy and realized she needed to experience the joy and the trials in her own life, but I still craved the control to protect her. When I tried to exert control, we could not get along and this broke my heart. I have realized that I would rather trust and relinquish control than to control and risk damaging our relationship. My youngest will be off on her next journey soon and hopefully these valuable lessons will assist me to help her have an easier transition to this next step of life. I love these girls with all my being and I want to see them thrive.


As I reflect on my (almost) 20 years as a mom, I can now see the common theme of “taking control” and “letting go.” As parents, we have to choose to take responsibility for the precious human beings entrusted to us. This is the noble reason we seek to gain control over any and every situation that presents itself. As life ebbs and flows, we are shown when to let go of that control, when we resist letting go, the turmoil begins and we are forced to let go or suffer the consequences.


I have only realized this in hindsight, the way many of the important lessons of life are realized. Sometimes I did a great job of letting go and allowing my girls their autonomy. Other times, I resisted letting go of my control and have had to navigate the consequences. The irony of it is that I resisted even more, as the girls got older. Shouldn’t the lesson get easier as you gain experience? Maybe this was because the responsibilities and the consequences grew, as they got older. I didn’t want to see them fail and have to face these consequences. It’s hard to trust that I did a good job teaching them right from wrong, teaching them empathy and kindness, teaching them responsibility and accountability. This is where I remind myself to lean on and trust God. I have been given the privilege of raising two beautiful human beings and I jumped in and embraced this journey of motherhood with the whole of my being. I have learned many lessons and I am still learning. Now, I have to let go and trust these girls to make their own choices and to accept their own consequences. I will be there for them to lend a hand, to offer a comforting hug or to help in any way I am able, when I am needed.


Children are not given to us to keep or to control. They are entrusted to us to love and to teach. We all crave love, to give love and to be loved unconditionally. Life is a journey, full of lessons. Strive to love and learn and to be better than yesterday.



I think it is safe to say that everyone loves a pleasant aroma. Pleasant may differ from person to person.  Close your eyes and imagine an aroma that brings you joy. I love the smell of freshly mowed grass, freshly cut basil, and freshly squeezed limes. These aromas evoke pleasant memories and simply make me happy.

Another smell I love is the aroma of any citrus essential oil: grapefruit, lemon, orange, lime, just smelling the bottle makes me happy and energetic.


When disease and illness are present, they can manifest as chemical imbalances. Underlying this chemical imbalance is an electromagnetic imbalance that has altered the specific vibrational frequencies of molecules, cells, tissues and organs within the body.

When you use an essential oil, which has a higher frequency than your body, it raises your vibratory quality. This is referred to as the Entrainment Principal – When the Higher Frequency meets the Lower Frequency, the Higher Frequency will pass thru and raise the Lower Frequency. This vibratory quality is the foundation of health or disease in our body.

In addition to disease and illness, a negative emotional state can decrease your body’s frequency by as much as 10-12 MHz

Clinical Research Shows that essential oils have the highest frequency of any natural substance known to man, creating an environment in which disease, bacteria, virus, fungus, etc., cannot live.

When you use essential oils, eat plants or spend time in nature, their higher frequency is transferred to you. You feel alive and connected.


One of the most important things I have learned is that not all essential oils are created equal.  With anything you put into or onto your body, it is very important to find a trusted, reputable source, and 3rd Party Testing is a necessity.

If you use a toxic source, the toxin level is concentrated just like the oil is concentrated.

The essential oils don’t necessarily have to be organic. There are different laws in different countries. It may be impractical for a company from another country to obtain an organic rating with the United States. With all the testing that reputable companies do, you may be getting better quality than USDA certified organic.


There is plenty of research on essential oils out there with a long history of use.  You will not find the placebo controlled, double blinded studies but you will find helpful information on the safety, botanical class, chemical properties and various uses with the potential benefits of each oil. The FDA has even given some of the oils the GRAS (Generally Recognized As Safe) designation. This is given to additives the FDA recognizes as safe for consumption.


  • Smell is the only sense that is wired directly into the brain. The effect is immediate.
  • Helps with mood, pain, anxiety and stress as well as causing physiological changes in the body.
  • Any of the EOs can be used for aromatherapy.
  • Inhale the aroma of the oil right out of the bottle.
  • Inhale from your hands.
    • Receive benefits of Aromatherapy and Topical use
    • Place a drop of EO in your palm, rub hands together, cup hands over your mouth and breath deeply
  • Diffuser
    • Put purified water into your diffuser
    • Use 10 drops of EOs
    • Set timer for desired amount of time
  • Inhaler (Abundant Health, see link below.)
    • Put 8-10 drops of the preferred oil(s) onto the wick, and reassemble
    • Open the inhaler, place near your nose and breathe deeply.
    • You can use any of these methods as often as you feel the need.


  • Essential oils are lipid soluble. When oils are applied to the skin they are absorbed into the dermis and stay in the local tissue (fat)
  • This can also allow them to be carried into the bloodstream to be used in other areas of the body.
  • Dilution of EOs with a carrier oil decreases the concentration but it increases the absorption in many ways
  • Test the oil on the back of hand or bottom of foot before use. If irritation develops, apply carrier oil. This will dilute the oil and help minimize the irritation.
  • Carrier Oils: MCT Oil, Avocado Oil or any healthy oil you have at home
  • Dilute or layer the oils as described below.
  • Dilute in the Palm of Your Hand
    • Mix chosen EO(s) with carrier oil in the palm of your hand and apply
  • Layering Oils
    • Apply the oils one at a time to chosen area and then apply carrier oil
  • Roller Bottle (Abundant Health, see link below)
    • Add preferred EOs one at a time and then fill with carrier oil
    • Use 10-15 Drops for every 10ml of carrier oil
  • Apply to abdomen for digestive issues
  • Apply to bottoms of feet or palms of hands, ears or spine.
    • More information about this can be found with link below, Natural Aromatherapy Benefits
  • Wear as perfume – apply behind the ears or on the wrists 
  • Use as often as you like


  • Should be used cautiously
  • Only those oils that have been deemed GRAS – Generally Recognized at Safe should be diluted and ingested only in recommend doses
  • Ingestion can promote healing & safely relieve many ailments
  • May be added directly to a beverage: Water, Tea, Coffee or a Smoothie
    • Best if blended in with a fat source
  • Put oil into a vegetable capsule (can be purchased on Amazon)
    • By the time the capsule dissolves, the oils will be in the right place.



  • Lavender, Roman Chamomile, Valerian, Peace & Calming,


  • Cypress, White Fir, Balsam Fir, Spruce, Roman Chamomile, Peppermint, Spearmint, Lemon, Lime, Bergamot, Clove, Ginger, Frankincense


  • Cypress, Lemon, Lime


  • Peppermint, Spearmint, Roman Chamomile, Ginger, Orange, Grapefruit, Lemon, Lime, Ginger, Cardamom, Nutmeg, Patchouli

Hormone Balancing

  • Bergamot, clary sage, lavender, orange, roman chamomile, ylang ylang

Multiple Sclerosis

  • Blend: Juniper, Sandalwood, Peppermint, Geranium (6+4+2+12)

Muscle/Ligament Pain

  • Lemongrass, Wintergreen, Deep Relief, Pan Away


  • Myrtle, Spearmint, Peppermint, Lemongrass


  • Blend: Tangerine, Cypress, Fennel Blend (1 + 2 + 5 drops)








Inspired by the Cabbage Salad with Ginger Dressing recipe in Module 8 of 66-Day Health Mastery Program

Basmati Rice – 1 Cup (cooked according to package directions)

Edamame (I used frozen – cooked according to package directions)

Cucumber – Diced

Red Pepper – Diced

Daikon Radish – Shredded

Carrot – Shredded

Green Onion – Sliced

Avocado – Diced


  • 1 Block Organic, Sprouted Tofu
  • ¼ Cup Bragg’s Aminos (or Coconut Aminos)
  • 1 Tbsp. Arrowroot Powder
  • ¼ tsp. Wasabi Powder (optional)
  • ¼ tsp. Ginger Powder (optional)
    • Drain Tofu – wrap in paper towel & gently squeeze, let drain for 15 minutes
    • Preheat Oven to 425 degrees
    • Line Baking Sheet with Parchment Paper
    • Cut Tofu into Cubes & Place in a Large Bowl
    • Add Aminos & Sprinkle with Arrowroot Powder (add ginger & wasabi powder if using)
    • Toss Gently Until Evenly Coated
    • Place Cubes on Baking Sheet & Bake for 30 minutes (turn ½ way thru)


  • ½ lb. Carrots
  • ¼ to ½ Red Onion
  • 1 to 2 inch piece of Ginger
  • ¼ Cup Rice or Coconut Vinegar
  • 2 Tbsp. Bragg’s Aminos (or Coconut Aminos)
  • 1 Tbsp. Tahini
  • 1 Tbsp. Toasted Sesame Oil
  • ¼ to ½ Cup Avocado Oil
  • Salt & Pepper to Taste
  • Water to Thin if Desired
    • Place all ingredients in to a VITAMIX and blend


                  Divide Ingredients Between 4 Bowls in Desired Quantities and ENJOY!