Get Well Soon Checklist

“Get Well Soon Checklist”

Stop! Try this list before taking antibiotics & trying treatments with known side-effects….

Immunity Boosters & Immediate Healing


Focus on

  1. boosting the immune system to an effective state
  2. eliminating the problematic viruses, bacteria, fungi, and/or parasites with natural but extremely potent ANTIVIRALS, ANTIBACTERIALS, ANTIFUNGALS, & ANTISEPTICS. Used effectively, these items eliminate serious infections & illnesses with little damage to the body. Try using combinations of these items before considering antibiotics. These items have eliminated serious infections, when antibiotics failed! Impressive. These items should be treated like prescribed medication. Please use with extreme care & ask for assistance, if needed. Keep in mind, there can be synergistic reactions between items, and “overdose”-like reactions can occur, if too much or too many items are used at once.
  3. Commentary: Provided is a broad item list to solve a myriad of health issues from “the common cold”, to lessening symptoms from viral infections, to alleviating internal & external infections in individuals with compromised immune systems. Not all items are suitable for you. Consult with me or another well-informed wellness guide that is educated in the “Food Is Medicine” protocol + food/herb interactions.  When it comes to using potent foods as medicine, dosage is very important!  Be very mindful of dosage, use frequency, duration, and possible interactions. I have found myself in very precarious situations just from eating too much cacao & garlic-these two are extremely powerful! Some of these items should only be used for a limited time. The items in bold, are my top choices! I could easily write a 10-100 page essay on these items; these are just Cliff notes to give you ideas. Please try this (with my guidance, or another wellness professional) before even considering antibiotics. If you feel slightly run down & notice a few signs of immune weakness, adopt this protocol immediately! The food choices, including coconut oil, can be daily. Supplements should not be daily. However, notice how a serving of chia seeds makes an excellent natural, unprocessed, omega & magnesium “supplement”. View your Food as your medication!!!! Notice a trend here? Fruit, vegetables & herbs= MEDICINE. A direct relationship has been established between antibiotic usage and cancer. Antibiotics destroy healthy flora, and this could potentially disrupt healthy gut & brain activities. The brain & gut greatly control our well-being, so maintaining healthy bacteria is crucial! I made this list so you can avoid life-altering, deadly drugs.


AVOID: food coloring, preservatives, high-temp (above 120 degrees) cooked food, sugar, bread, wheat, gluten, most dairy, big portions of meat (more than 4 oz), binge eating, caffeine & other stimulants (including chocolate)


Drink 8-30 ounces warm water as soon as u wake: with lemon & ginger   -Only drink water for the first 1-2 hours, upon waking

-Focus on raw & lightly cooked fruits & vegetables.  Drink lots of warm-hot water, 30 minutes after/before meals.

Oregano oil: 1-4 drops in water, soup, sauce, or dressing

Garlic. Mince into salad dressing or sauce.  Eat with raw vegetables of choice.  Garlic blends very nicely into marinara, fra diavolo, pesto, shrimp cocktail & vodka sauce.  Then I pour this over spaghetti squash, zucchini pasta, sautéed onions & mushrooms…

ONIONS & GARLIC: sulfur compounds=potent anti-pathogen (prevent & relieve staph infections), antifungal, & they combat free radicals in the body (cancer prevention & cure?)

Sauteed mushrooms, onions & garlic.  Add 2-5 cloves garlic minced into marinara, fra diavolo or pesto, for flavor.  Pour mushroom, onion & garlic mix over spaghetti squash or “zucchini noodles”

Fermented Foods (see “Eat Fermented Foods”)***: 2-4 tbsp Sauerkraut every day, kimchi,  kombucha (less sugar the better), cultured/fermented coconut water,  kefir, fermented pickles, fermented olives, greek yogurt (when eating a low carb diet, this helps with hunger pangs), Zana fermented drink (Dr. B Well carries it)

Quality Bone Broth (helps to heal gut lining -80%+ of our health is based on our gut health)

For sore throat: GARGLE 3-10x/day with this mixture:  salt, pepper (black and/or cayenne), water (extra credit: add coconut oil, oregano oil, garlic & turmeric, if you dare!)

eat 1-2 tbsp coconut oil & put on open wounds

-1 tsp of Apple Cider Vinegar in 5-8 oz. water  (do this 1-4x/day)

Green Tea (early in the am, so the stimulant effect wears off before bedtime)

Fresh Mint: add to salads/smoothies/juices

Horseradish, thyme, basil, cinnamon, sage, chervil, rosemary, lemon balm, oregano, cumin, tarragon, cloves, bay leaf, chili peppers, marjoram, caraway seed, coriander, dill, nutmeg, cardamom, ginger, anise, fennel, mustard, parsley


-No lights (salt lamp/fire/candlelight ok) or lighted electronic devices (phone, computer, bright tv) after 8:30pm, or 1 hour before bed. Bed by sundown/10/11pm latest

-Sleep generously

-Avoid thoughts & activities that shift your body into emergency mode, anxiety, fight/flight mode. Think calming & loving thoughts (thinking of my 2 favorite dogs, true friends & family help bring me into a positive mental state necessary for healing)

-1-3 6 oz. servings of mostly greens juice or smoothie (50%+ low-sugar items)

-1-3 of this juice daily: cucumber, celery, kale, spinach, romaine, parsley, cilantro, ginger, lemon, lime, ½ apple, mint (pick 4 or all items)

 -½ Grapefruit in the am, on an empty stomach (depending upon medications)

– ½  cantaloupe for breakfast or lunch (or both)

Rutabega -antifungal

pumpkin seeds (zinc),  Brazil Nuts (selenium-3-5/day)

Chia seeds (major boost of omega fatty acids & magnesium!)

lime, lemon,

watermelon, cranberry, cucumbers: hydration & kidney cleansing

gojis, ginger, banana (use spoon to scrape and eat the inner peel),

pineapple & papaya (enzymes help decrease systemic inflammation, digestion & elimination of toxins)

Apple (eat the seeds), yams/sweet potatoes, kiwis, red peppers

Elderberry (fresh or frozen)

-Drink 2 oz. cherry juice (pure, unsweetened) 30 minutes before bed. This is high in melatonin, and provides ample antioxidants for overnight repair


Optional SUPPLEMENT IDEAS: Umcka cold care,  Zinc Elderberry chewable tablets for a minor sore throat/cold symptoms (been effective!), herbal Adrenal Support pills, Oregano Oil, Sage leaves in boiled water, sage oil, olive leaf, pau d’arco, cat’s claw, goldenseal, palmetto, rutabaga, Turmeric, Frozen Acai Berry Packs, Camu Camu Berry Powder,  Wheatgrass: fresh or frozen  shots, Phresh Greens Powder, Zinc, Omega3, Magnesium, Colloidal Silver, thyme (fresh herbs and/or oil), linden leaves, fresh mint leaves blended in water


Urinary Tract Infection (UTI): Cranberry juice (unsweetened), frozen or fresh whole, unsweetened cranberries blended in water, Cranberry pills, Uva Ursi, Garlic, D-Mannose, Goldenseal, drink acv diluted in water, green tea, oregano oil, garlic, soak in bath/sitz bath with proper ratios of acv & garlic


Candida Overgrowth:

Avoid these triggers that spike candida levels: antibiotics (even 1 dose/year), antibiotics found in animal products, sucralose, aspartame, alcohol, wine, sugary drinks, high-sugar fruit, gluten, refined carbohydrates including crackers & cookies, too many animal products, corn, wheat, margarine & most “fake butters”, spelt, kamut, spelt, barley, oats, flour, most breads, stress, birth control pills, IUD, chlorine, fluoride…These items hurt the immune system, the sugar feeds candida overgrowth, and items like alcohol, antibiotics, fluoride & sucralose destroy beneficial gut flora lining the gut lining, allowing “bad bacteria” & unwanted fungi to outnumber the “good bacteria”

Consume these to reduce candida overgrowth by strengthening your immune system & full body processes: eggs, coconut oil, raw nuts & seeds (see “Eat Fat To Burn Fat”), onions, seaweed, ginger, pink Himalayan salt, celtic sea salt, rutabaga, quality olive oil (helps to stabilize blood sugar & antifungal), lemon water (blend the lemon with the white pith & seeds), chlorella, vitamin c, vitamin b, vitamin d

Consume these to reduce candida by killing the candida: garlic,  olive leaf extract, pau d’arco, oregano oil, raw apple cider vinegar,

Eat Fermented Foods” Daily to restore the entire digestive system & increase beneficial gut flora

Take probiotic stored in a refrigerator in a dark bottle with at least 500 billion organisms per gram

Eliminate toxins through the skin with foam rolling, fascia blasting, dry brushing, saunas/steam rooms, Epsom salt bath…