Health + FitnessHealth + Wellness

Tips From a Health Coach to Stay Well & Protect Your Health

Following up to a great interview with a health coach, we have reached out to Donna LaBar tot help us give tips to staying safe during this pandemic. Her passion as a Certified Integrative Health Coach allows her to help people every day who desperately need or just want to boost and optimize their health. The current global pandemic event has brought the work of every natural health practitioner to the forefront of this pandemic. Societies are scouring for ways to optimize immunity, reduce inflammation and stress.

Here are some things that she has used along the way that have been helpful and would be good anytime but especially under current conditions:

Tips From a Health Coach to Stay Well & Protect Your Health


Gargle with sea salt

Gargle with sea salt and water to clean and clear the throat of pathogens and also reduce inflammation of a sore throat. In addition to this old useful measure, it is important that the body has plenty of minerals to balance with hydration to keep blood and lymphatic fluids ample for protecting the body and allowing the organs to work properly. A finger pinch of sea salts, such as Himalayan Pink Sea salt or Celtic Sea Salt can help support the fluid systems of the body with essential trace minerals and electrolytes.

You can also put a tablespoon of sea salt in your bath water along with Epsom salts for a good healthy soak. This is good for muscles, hydration and improves relaxation. Think about the ocean! Tears and sweat are salty to the taste and blood is a bit metallic tasting. The body needs a variety of minerals to provide these incredible differences in our fluid systems to enhance specific functions. We should incorporate sea salt, herbs and spices to our foods and a simple pinch of sea salt to water.to truly support the magic behind the body’s amazing abilities to heal and maintain health.

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Boost the immune system

Boosting the immune system starts in the gut. Supporting good digestion and the healthy gut flora is important as it is your immune system. Incredibly easy things I do is add raw apple cider vinegar with salads, and steamed vegetables or just drink a few ounces of water with a teaspoon or tablespoon in just before meals to improve gut health, digestion and assimilation.

Apple cider vinegar as a home remedy is as old as time. It can be amazingly helpful, inexpensive and versatile. Some people just have it in a few ounces of water to start or end their day. No matter how you incorporate it into your day, it’s a win. Fermented food is good for your gut in general. making your own facto-fermented vegetables is even better and actually fun.


Lemon water

Lemon in water is also very popular for adding minerals and vitamins to hydration and food. You can take this further to get more benefits from the lemon. Boil a lemon sliced with skin on in a quart of water until the lemon is tender. Remove the lemon and store the water in the refrigerator and drink a few ounces throughout the day. To make it more desirable add some stevia to taste.

Also, to take it another step add a slice or two of raw lemon to the mixture to have the live enzymes that are only available in food if the food is raw, once cooked the enzymes are destroyed. The essential oils, bioflavonoids (vitamin P), vitamin C, minerals and other valuable plant compounds make this mixture and an excellent choice for supporting the immune system. Also, I enjoy eating a wedge of orange skin to have similar full benefits as one of my favorites. Cutting an orange into 8 sections and eating one section each day is great for extra support. I have actually gotten used to the orange rind and enjoy it.

Protective Masks, Face Masks

Take vitamins

Vitamin C is also increased by adding bell peppers, kiwi, strawberries, broccoli and Brussel sprouts to your plate.

Another vitamin to take is Vitamin E. It can be increased for added protection with almonds, sunflower seeds, hazelnuts, avocado, mango, broccoli, and butternut squash.

Eat fruits

Berries and kiwi are also very rich in nutrients that support the immune system. The properties of blueberries and kiwi have also been touted to support the liver with the production of L-Glutathione. Combining berries and yogurt is a powerful way to optimize the immune system with antioxidants and support the gut flora at the same time. I personally like to add some coconut milk or coconut oil to improve absorption as coconut oil is a carrier oil so it may be another beneficial player in this medley.

eat fruits to stay healthy
Photo by Kai-Chieh Chan from Pexels

Collagen powder

Collagen powder or bone broth is another way to support the body and gut health. Good gut better immune system and. It is an easy addition to a healthy smoothie or bowl of berries and yogurt. Also, soup is therapeutic, use bone broth with vegetables for a boost.


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Zinc naturally is important during flu and cold season. Pumpkin seeds, hemp hearts or seeds, chickpeas, cashews, and grass-fed beef are foods rich in zinc to include in the diet for food-based enhanced zinc coverage.

Omega 3 fatty acids

As always, getting Omega 3 fatty acid foods is a very important year-round for overall health. Fish is typically recognized in this category, especially salmon, but also recognized for omega 3 fatty acids are walnuts, chia seeds, hemp seeds, flaxseeds and the oils of all of these are also rich in omega 3 fatty acids. Balance more by adding the richness of extra virgin olive oil, and omega 9 fatty acid, that has wonderful health benefits for protection and enhancement of overall health.


How to clean

Outside of food, I have hydrogen peroxide to clean surfaces and I also pour it on my toothbrush after each use. I often think of how people will use the same tube of toothpaste and house their toothbrushes in the same holder which is such an easy way to spread flu and colds. The coronavirus has certainly given us a chance to look at our habits closer. Have some hydrogen peroxide in your kitchen and baths for sanitization. Need more tips? We’ve got you covered.

Check out these tips from Health Coach, Donna LaBar to protect your health during pandemics. Also, consult with your health care provider.

Minimize your stress

Most of all the immune system is compromised by stress, so enjoy your food, your family and friends. Relax, zoom out and know that things are going to be okay. We could all use a time out and a little social distancing, Rest, read good things, learn something new, exercise, reflect and do some yoga with the kids. Be silly and make awesome memories.


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Please remember to always consult with your health care professional in case of concern.


This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information.

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TWL Working Mom

Jennifer is the Owner of TWL and Co-Owner of a Influencer Facebook Group Influential Mamas.  Along with blogging + freelance writing and selling Zyia Activewear, she is a mom, army wife and full-time teacher. Jennifer lives in Washington State and is a born + raised New Yorker. In her spare time, she loves traveling, yoga, the beach, writing, listening to books and drinking coffee.

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