The Journal of a Health Coach
with COVID-19

As I write this article, I am on day 4 of my COVID journey.

As a Health Coach at The Health Dare, I give out a lot of nutritional do’s and don’ts to my clients. But when I tested positive for COVID-19, I pulled out all the stops! I’m not a medical doctor, and this article is not meant to replace a doctor’s visit, medicine, or a trip to the hospital. I am simply sharing the preventative healthcare strategies I am currently using for my family as we fight our way through this virus attack.

So far, our symptoms have included the following: vertigo, fatigue, sore throat, leg and back pain, shortness of breath, and diarrhea. Yuck! Although we have had lots of symptoms, all the symptoms seem to be mild so far. Since a virus cannot be cured with antibiotics, the only human defense is our own immune system. All of the advice contained in this article are the things I have done to strengthen my immune system while having COVID-19, and I hope this will be helpful to you and your family as well!

Stay Safe!

What’s in My Refrigerator?

FOODS I AM EATING WHILE FIGHTING COVID-19:

1. Citrus fruits that are high in Vitamin C, such as oranges, lemons, strawberries, bell peppers, tomatoes, and kiwis. Open them up and eat them raw to get the optimal release of vitamin C. Chew slowly and thoroughly!
2. Green Superfoods like Broccoli, Kale, Spinach! If you can stomach it, eat them raw for the best nutrient boost. You can make a salad out of spinach and strawberries, with a little apple cider vinegar. This is a superfoods immune-boosting salad, and if you lose your taste and smell, the vinegar might just bust through and surprise you!
3. Fresh juice! Juicing carrots, apples, and oranges with a little ginger is a sure way to quickly absorb all the healing nutrients your immune system needs to get up and go! If you juice these fruits and veggies, be sure to drink the juice immediately for the optimal nutritional value. Juicing removes the digestion process so that your body can absorb the nutrients immediately into the walls of the digestive tract and put them to work.
4. Bone Broth. Bone broth has been invaluable to me while having COVID-19. It sooths a sore throat, and gives a boost of energy. Bone broth is packed with nutrients, and contains glutamine, and coats the walls of your digestive system to help reduce inflammation. Since 70% of your immune system is found in your digestive system, this is crucial. Here is The Health Dare recipe for Bone Broth:

Don’t worry if you don’t have all of the ingredients below. Just a chicken and some salt and pepper will do just fine! Feel free to experiment with your own spices and herbs-the bones, apple cider vinegar and the water are the only ingredients you need to get optimal nutrition from this recipe! You can use this bone broth to make green beans, rice, or even boil pasta noodles! Any way you can get your family to eat it, you are feeding them life and love!

Super Healing Bone Broth

Makes 1 ½ Quarts

INGREDIENTS:

• 4 lbs. chicken bones
• 12 cups water
• 2 Tablespoons apple cider vinegar
• 1 Tablespoon sea salt
• 3 Tablespoons peppercorns
• 3-5 sprigs fresh rosemary or 1 Tablespoon dried rosemary leaf
• 3-5 sprigs fresh thyme or 1 Tablespoon dried thyme leaf
• 3 bay leaves
• 1 medium onion, roughly diced
• 1 ½ cups chopped carrots
• 1 ½ cups chopped leeks
• 1 ½ cups chopped celery
• 6 cloves peeled garlic, rough chopped
• Optional: 2 Tablespoons fresh ginger root, peeled and rough chopped

PROCESS:

1. Collect the bones from your roasted or boiled chicken (including legs and wings), and add to a large pot or crock pot. If you have a strainer insert for your pot to put the bones in, this is ideal!
2. Fill the stock pot generously with water, until the bones are well covered. Remember, the more water the more bone broth you will have!
3. Add 1-2 Tbsp of apple cider vinegar. This “opens up the bones,” and helps them release even more nutrition! Add in your spices, salt and pepper.
4. Add the chopped vegetables and bring to a boil on high heat. When stock reaches a rolling boil, lower heat to low and simmer. For the first 2-3 hours, skim the foam layer that develops on the top and discard.
5. Cover pot and continue to cook on low simmer for at least 8 hours. You can cook longer, up to 24 hours to get even more nutrition from the bones. The longer it is cooks, the more the collagen is extracted. This should produce 6-8 cups. 12 hours is an average cook time with good results.
6. Allow the stock to cool slightly and strain. Discard the bones and vegetables as all the nutrients are now in the broth, or, add back some chicken meat and turn it into a delicious soup! Just don’t forget to remove the bones!
7. Transfer broth to an airtight container and refrigerate for 4-6 hours or overnight. This will allow the fat to rise to the top and solidify. Remove and discard fat to save in a sealed container in the refrigerator to add a Tablespoon to soups or stews.
8. Store broth in an airtight jar or container or freeze until ready to use.When ready to use thaw over low heat.
9. Use in soups, stews, cooking and sauces or drink a small cup with each meal for optimal healing.

What’s On My Nightstand?

SUPPLEMENTS I AM TAKING WHILE FIGHTING COVID-19:

1. Zinc and Elderberry. Both supplements have been known to help fight cold and congestion, and strengthen the immune system.
2. Vitamin D. This has been known to help cellular and immune function.
3. Hydrocell. This is a mixture of MSM, L-Lysine, and Vitamin C. This has been known to purify and strengthen the body on the cellular level, build the immune system and fight bacteria. This also tastes delicious; it’s a powder in “orange dreamsicle” flavor. It can be found at www.GreenBalanceNutrition.com.
4. Belly Blast. Recommended to our clients at The Health Dare, this supplement contains several immune boosting supplements: Garlic, Chromium, Green Tea, and Cayenne. It also supports the reduction of fat and inflammation. It can be found at www.GreenBalanceNutrition.com.
5. ProBiotics. Since probiotics can help strengthen the gut, this in turn supports the immune system.
6. MucinexD. As the congestion is setting in and the heaviness in the chest is increasing, I am following the doctor’s advice and this is helping tremendously!
7. Tylenol or Ibuprofen. For fever/body aches as needed, doctor recommended.

What’s on My To Do List?

MY DO’S AND DON’TS WHILE FIGHTING COVID-19:

1. Do not drink alcohol. Since alcohol is inflammatory in the body, I believe it is best not to put any more inflammation into the body while it is fighting a virus. If you are a smoker, lay off the cigarettes until you have recovered.
2. Do Sleep Upright or on your Stomach. The doctor recommends lying on the stomach, or at least upright or on the side while sleeping or resting. This helps prevent the lungs filling with fluid. I was also advised to get up and move around a few times every hour if possible.
3. Don’t Eat White Flour or Sugar. These are toxic to your system, and your body has to work harder to flush them out. Eating whole wheat bread instead of white bread will give your body the chance to give full attention to fighting the virus.
4. Do Rest. Even when I feel good, it’s best to rest so my body can fight the virus. Your body only repairs and recovers while you are sleeping, so it’s best to sleep as much as possible!
5. Do Not Eat Dairy! Milk, cheese, etc. can aggravate congestion and create mucus. It is best to stay away from them when you are fighting off respiratory issues!
6. Do Drink Lots of Water. By lots, I mean 10 bottles a day! I’m guzzling water like crazy! Use a humidifier if needed to moisturize the air.

I hope this article helps you, written from the nightstand of a Health Coach on day 4 of COVID-19! Again, this is a non-medical article written only to help you with nutrition tips at home, however, follow your doctor’s advice at all times and stay safe! If you would like more information about The Health Dare program, call 1-877-IDAREME to talk to a member of our health coaching team. We look forward to hearing from you!

-Coach Bridget