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Natural Health Battle Plan – 4 Part Series

Videos, Recipes, and practical information to support a healthy immune system during flu and virus season.

Practical tips to keep your immune system in tip top shape

Worried about getting a virus, cold, or flu?

  • Prevention is powerful.
  • Do you know what to do when you think you are coming down with something?
  • Tips in the videos teach about diet, hydration, a few key vitamins, recipes, herbs, essential oils and more.

Videos – Natural Health Battle Plan

This is a 4-part series.

  • Learn practical tips on key supplements, foods and more to have on hand.
  • What to take daily.
  • What to do when you’ve been exposed or are fighting flu, virus, cold.

Natural Health Battle Plan – Video 1

  • How to keep yourself well with things you have in your kitchen or can easily pick up at the store.
  • Commercial cold and flu remedies – do they help?
  • Prevention is powerful – (not talking about a mask).
  • Foods to eat. Hydration.
  • Supplements. Which supplements? How much?
  • Vitamin C
  • Vitamin D3
  • Benefits of raw honey, garlic, Cayenne Pepper tincture.
  • Ceylon cinnamon.
  • Simple Syrup Recipe

Natural Health Battle Plan – Video 2

  • Part 2 – Learn more about a healthy immune system
  • Zinc
  • Onions Garlic
  • Echinacea
  • Elderberry
  • Raw Honey, Manuka Honey
  • Lemon

Natural Health Battle Plan – Video 3

Learn about using basic ingredients for your natural health battle plan: Natural flu remedies and flu fighters. View Part 3 here on Brighteon.

Natural Health Battle Plan – Video 4

Watch Part 4h: When you want to stay well and have a strong, healthy immune system, be sure to build your natural medicine cabinet and know how to use essential oils.

How to use essential oils.

What are the top essential oils for “preppers” and anyone who wants to be prepared to stay well.

  • Quick list of supplements to support your body.
  • Vitamin D3 with K2.
  • Thieves Essential oil
  • Inner Defense
  • Thieves Cough Drops
  • How to make Simple Syrup
  • How to use a hot compress with essential oils
  • How to support the respiratory system

Supplements and Recipes

Supplements mentioned in the Battle Plan:

Supplements: 15% off at my professional dispensary, Wellevate, here. Register for a free account, then search for the supplements listed below.

Vitamin D3 with K2

Vitamin C

Read my post, “Why You Need to Supplement with Vitamin C.”
What to take for daily support and how to take high dose Vitamin C when you need lots of support.



Raw Apple Cider Vinegar

Benefits – read more here.

Recipes mentioned in the Battle Plan

Basic Onion Soup

  • 3 Onions, sliced
  • 6 cloves Garlic, crushed
  • 1/4 cup fresh oregano, chopped
  • 4 cups bone broth or water
  • Real Salt

Tea Elixir


Elderberry Syrup Recipe

Read more here if you are wondering if Elderberry should be avoided:

Ginger, Lemon, Honey Tea

  • 1 tsp raw honey
  • Juice of 1/2 lemon
  • 1/2 inch piece of ginger—smash ginger slices to release flavor
    • Add ginger to teacup
    • Pour in hot water
    • Steep 3 min
    • Add juice of 1/2 lemon
    • Add tsp honey

Elixir Recipes using Raw Apple Cider Vinegar, Honey, Cayenne, Garlic, Cinnamon, Lemon

Bragg’s ACV

Honey + 1 Tbs Apple Cider Vinegar or 1/2 Lemon juiced; add Cayenne (I add a dropper of cayenne tincture, or as much as you can tolerate).

Water + 1-2 cloves pressed Raw Garlic + 1 tsp Honey

Warm water + 1 tsp Honey + 1 tsp Cinnamon

Health Drink: Add 1 Tbs ACV to half a cup of purified water and drink three times a day.

You can combine some of these to simplify.

My daily wellness drink recipe


  • Cayenne Powder
  • Cayenne Tincture
  • Usage
    • Powder, begin with small amount. 1/8 or 1/4 tsp cayenne in a glass of warm water each morning
    • Tincture, take 5 to 15 drops, in water or with food, one to 3 times a day

Apple Cider Vinegar + Cayenne

  • Quart jar
  • 3.5 cups water
  • 1/2 cup raw apple cider vinegar
  • 1 tsp Raw Honey
  • 1/4 tsp cayenne, gradually increase amount tolerated
  • Drink 1 cup, 4 times a day

Golden Milk

  • 2 cups coconut milk or almond/cashew (can use bone broth)
  • 1 tsp organic turmeric
  • 1/2 tsp Ceylon cinnamon
  • 1/8 tsp black pepper
  • 1/2 tsp ginger powder or piece of fresh ginger
  • 1 tsp of raw honey
  • blend, heat gently

Detox Bath

  • 1.5-2 cups Epsom salts (1/2 cup for child <60 pounds)
  • Buy epsom salt with no fragrance
  • Add Young Living essential oils to the Epsom salts, then pour under faucet: eucalyptus, lavender, 10 drops each
  • Detox bath, 2-3 times/week.
  • Fill the tub with hot water, as hot as you can stand it, let cool naturally to detox better
  • 1 cup baking soda, optional

Colloidal Silver


Nasal Spray