Are you ready to slay the “Sugar Monster”?


Are you hooked on sugar? Do you seem to be dependent on it to feel good or have energy? Have you ever felt like it was running your life? Are you ready to slay the “Sugar Monster”?

You may have heard the same stories that I’ve heard….sugar is more addictive than cocaine. While I don’t know that this 100% true from a personal perspective, as I’ve not had a cocaine addiction, what I do know is that it can get a grip on you.

Recently I shared that I had caught a bug that was going through our family which left me not eating anything for about 24+ hours and the next day was minimal.

Prior to this, I had already been having the conversation with myself about the amount of sugar, mainly chocolate, that I’d been consuming. Typically a small piece or two a day or every couple days was sufficient.

Which then turned into doing that 2-3 times per day and then if my day was more trying or stressful, I’d want something else, like a cookie. This starting happening more around the holidays and continued beyond, with no relief in site.

That is, until I got sick.

I used this opportunity to kick the “sugar monster” to the curb. I’m happy to say that as of writing this, I’ve had no processed sugar for 6 days. Yes, that means NO chocolate.

I’ve had minimal raw yogurt, minimal fruit and minimal pasta or potatoes.

Ugh…it’s surely not easy, especially when I get to mid-afternoon and the habit of having a piece of chocolate after lunch sneaks up on me. Then I seem to want to fixate on the lack and want it more.

What I’ve realized is that while my brain chemistry is different and it wants the “make me feel good stuff”, it’s also about breaking habits. Just like a person trying to quit smoking. You associate so much of what you do with something else.

Sugar dependency is no different. While I don’t know that I’d recommend cold turkey to everyone, it was better for me. I also can’t say that I’ll do this forever, but for now, its working and I feel so much better.

Some things that help if you’re serious about kicking the habit are the following:

  1. Start a little at a time, drop something once a week, like the chocolate candy one week, the cookie the next, the pop after that, etc. (Or suck it up and go cold turkey like I did)
  2. Know that cravings will hit, be prepared. If it gets bad enough, try eating some raw fruit.
  3. I find that eating high fiber foods also help fill you up and stick with you longer.
  4. Exercise will also decrease hunger, or your brain telling you are because it hasn’t had its sugar habit.
  5. Nutrient-dense foods along with healthy saturated fats help the body feel satiated.
  6. Purge your home, office, car, gym bag or any other hiding place of the temptation foods
  7. Eating regular meals helps too. Don’t skip meals as this tends to let your blood sugar levels dip, leading to snacking on processed foods.
  8. Stay away from processed foods, as they have many hidden sugars in them, which lead to more bingeing.
  9. Know what other sugar names are:
  10. Agave
  11. Corn syrup
  12. Sucrose
  13. Dextrose
  14. Honey
  15. Cane sugar
  16. Cane crystals
  17. Fruit juice concentrate
  18. Molasses
  19. Turbinado sugar
  20. Sucanat sugar
  21. Brown sugar
  22. Maple syrup

While some of these are definitely better for you, your body still reacts to the sugar. Know what you’re eating and make the best choice for you. If you eat some of the sweeter foods or fruits, eat them raw, as they have fiber, and the body digests them more slowly, rather than the immediate blood sugar spike.

Also know that pasta, bagels, breads and potatoes are also culprits. Beware of how much of these you are consuming.

While this article isn’t meant to dive deep into the differences in sugar and how your body reacts to them, it is meant to just share my experiences with sugar and what I’ve found to be helpful.

Have you found some of this happening with you or your family and what have you tried to “slay the sugar monster” in your life? Be sure to share your comments below. Let’s journey together.

To your health,


Holistic Wellness Mentor

Do you struggle with staying on track?

Party hat

How have you been? Are you hitting your goals? Are you frustrated because perhaps you aren’t? Do you struggle with staying on track?

I have some good news to share that just might brighten your day and your future…

All year round I make yummy foods that support our digestive health and I get to support some of you by being a mentor and I absolutely love what I get to do.

In the summer months it ramps up even more as there are local farmer’s markets that I participate in.

One of the things that I see over and over again, not only in my own life and that of my clients, friends and family is this.

And that is the true desire to stick with whatever goals that we’ve set for ourselves. These could be physical, health, career or just about anything.

I am just like everyone else. I think it’s pretty easy for most of us to say we want to lose weight or we want to eat healthier or we want to adopt an exercise routine.

The hard part comes when we start to get bored and we’re not extremely attached to the outcome.

Haven’t you ever started eating better only to slowly leave the band wagon? Before long you wonder where the plan went wrong.

Something I know is that when you decide that the goal is important to you you have to do a couple of things to actually work through the mental game.

Notice that I said “is important to you.” If it’s not…it doesn’t matter how much you talk yourself into or out of…you won’t stick to it.

Have you ever noticed that the more you do something the better and easier it gets? This is true for a real goal you want to achieve.

The key is to keep getting more proficient and when those boredom moments come and they will, you are in love with the outcome and proficient at the task.

So in the end, it’s really about deciding that no matter what, you’ll keep pushing through, you’ll get really proficient and you’ll love the task that’s in front of you.

Not everything you do will be a favorite. You just have to decide to push through the task in front of you to get to the other side and gain the accomplishment of completion.

You know how good it’s going to feel when you do. I find that when I shift my focus away from the task itself and zone into that sweet spot, the easier the task itself.

Does this make sense? It’s really about setting yourself up for success. Make a game out of the task at hand. Example: when I’m running and my mind says I’m tired and just want to be done…I make a game of running hard out to the next road sign or telephone pole and then I can slow the pace and then I set my eye on the next marker and so on.

Accountability is another crutial element for most of us. Tell someone your goals and ask them to hold you accountable and set a pain if you don’t accomplish your task.

In the same way I want you to also set a reward for when you do hit your mark and accomplish what you set out to do.

There will always be things we don’t really like to do and things that are not very fun but if you keep your eye and mind focused on the outcome and it’s super important to accomplish you’ll get to the end.

You will feel so much better about you…give yourself a high five and a pat on the back for getting it done, one day at a time AND put on your party hat.

What’s been your greatest challenge in staying focused and on task? Share your comments below.

To your health


What would you sacrifice for a loved one?


Have you ever really thought about what you actually do when someone isn’t well? What would you sacrifice for a loved one? Most of us say, we’d do anything and everything for them, if we could.

Would it be your finances or your time or something else?

For most of us, we say we’ll do whatever it takes but here’s where the rubber meets the road. When given the opportunity to invest in learning all there is to learn and apply that in life, unless it’s really important, most won’t do it.

I remember many times wanting so badly to attend a seminar because I highly valued the content and the speaker and yet I couldn’t see myself investing the necessary money for the event ticket and then the additional travel costs as well.

What it really came down to was that it truly wasn’t that important or I would have come up with a way to get myself there.

The flipside of that is that I’ve also invested in myself when there seemed to be no feasible way to accommodate the extra expense.

Like the first time I hire a coach. I wanted it badly. I was willing to do whatever it took and that’s exactly what I did. I also remember being really scared and trying to talk myself out of it. In the end, I wanted the results more than the financial discomfort.

I think health in general is one of those double edge swords. We either truly want it more than anything and therefore will do whatever it takes to achieve it or we say we want it, but not really. We only partially do what’s necessary.

Take losing weight. It’s an age old problem. You might say you want to lose 20 pounds and you might actually start out doing okay but what happens pretty quickly? You get tired of the structure or the limitations. Let’s face it, diets are not something people can maintain for long periods of time and they aren’t actually how most of us live.

Until the mindset is in place to really want something, we creatures of habit, won’t make the sacrifices necessary to change our current habits.

I love my comfort foods and my sweets. I also love convenience. How about you? What are some of your vices?

Acknowledging these is a good start and a place to make a connection with what’s real and doable.

For instance, I make sourdough pizza crusts and sourdough flatbread tortillas. Both of these are what I would call convenience foods and yet because of the way they are made, they are a healthy convenient alternative to store bought junk.

I am reminded all the time about the wisdom and knowledge that I have and take for granted. While others struggle to know what to do on a daily basis or get so overwhelmed by all the information out there.

My mission and goal is to be a good resource for you, to provide a sounding board for questions and a safe place to share your wisdom, your desire to learn more and to walk away with a nugget or two that you can implement.

What’s the point of gaining a lot of information with no action? It’s time to think of yourself as your loved one. When do you become important enough to finally take back your life and your health? You would do it for your family member, why not you?

What’s your biggest obstacle to obtaining the information and help you need? Share your comments below and let’s see what we can make happen together.

To your health,


Holistic Wellness Mentor

How’s your perspective?


This beautiful morning brings about some serious thoughts. How’s your perspective? On life, your career, your health?

If you had a choice, what would you do differently or perhaps what would you choose to see differently?

I find that 3 things are big topics of conversation for many of us…we either have awesome and amazing health, we’re grateful for where we are today because of a healing or we are wishing we had our health back.

This expands beyond health too. We are a creature that loves habit. Habits keep us comfortable (at least that’s what we tell ourselves), habits also keep us safe (again what we tell ourselves), habits keep us moving forward or maybe they keep us stuck.

These last couple of weeks have been a whirlwind for me as I’ve been trying out new recipes to introduce more products at Farmer’s Markets that I participate in, some of which are year round.

Of course, the products that I make aren’t something that can just be quickly mixed together, baked and off we go. Oh no…they take careful preparation, planning and time.

I wonder sometimes why I care so much about providing the very best for my customers, when sometimes I don’t think that all of them really care too much about themselves or what they put in.

This comes back to habit…we are a culture that loves convenience and easy. I’m no different. As a sigh right now…I know that it would be a lot easier to revert back to making products that are loaded with chemicals, bad oils or fats, and junk ingredients in general.

The other side of my brain says “Are you crazy?” That stuff debilitates and kills people, often times a very slow death. So, I lovingly knead more dough, soak more grains, and source out the very best ingredients because I care.

I want you to care just as much…that’s why I do what I do. That’s why my friends do what they do. We go against the grain and conventional wisdom. Why? Simple, we have been given the opportunity of a lifetime and a temple in which to reside.

Why wouldn’t you take care of yourself? Why wouldn’t you do everything in your power to be well and to be the most amazing person you were created to be?

When you have a dream, make it a BHAG (big hairy audacious goal), you’ll get up every morning with a smile on your face, choosing your attitude, choosing to be well, choosing to fight the battle of health, of life, because you’re worth it.

Mental focus and attitude is the key to unlocking the doors to success. My friends Jamie, Laurie and Jered chose to start a business that will touch millions across the globe in a loving and nurturing way. My friend Amber chose to make products that go against mainstream with no MSG and other chemicals.

My friends Mike, Becky, Kenny and Connie chose to raise animals raised on pasture with no chemicals or hormones and raise food that is grown as our ancestors chose to do, free from harmful pesticides.

My friend Martha is going up against the big dogs today because 20 years ago she and her husband had a dream to raise up a beautiful dairy herd that provides many families with incredible raw milk.

Why do all these incredible people, their families and so many others like them do what they do? Because they care about their own health and they care about yours, even if you don’t yet or haven’t committed all the way.

My point…we all have habits, we all make choices and we all have a life to live. What’s you’re saying about you? Will you choose to make the necessary changes, even when it’s hard and your head says you don’t want to?

I’d love to share in your thoughts and your journey. What’s your biggest struggle with perspective of life and health? How do you plan to make necessary changes? Leave your comments below.

To your health,


Holistic Wellness Mentor


It all changes in an instant!

people talking

Have you ever sat down across the kitchen table or a desk or had a phone conversation with someone you treasure? We all have.

It all changes in an instant!

When the news shared is life threatening! Your heart palpitates, your breathing becomes shorter and faster and your brain races for anything to say.

It’s hard to comprehend and to take it all in! It can’t be. Everything was just fine. It’s not really happening. I’ll wake up and realize it was all a dream!

Why me? Life is so unfair! It’s not what I was planning at all!

It all changes in an instant!

What do you do when hit with alarming, blood boiling news? Do you stick your head in the sand and pretend it doesn’t exist? By the way, I call this Ostrich Syndrome.

Do you take it head on and look for solutions? Do you fall apart and can’t make any decisions because you don’t comprehend all that you hear?

How do you react?

Whether you believe it or not, how you do one thing is how you do everything! A former coach of mine always said this and I remember not really believing it at first!

Think about it. I’ll use myself as the example. When I’m out running, especially if I haven’t been super consistent, it’s easy to let the brain chatter stop me from running and I will allow myself to walk because I’m tired, or my legs hurt or I just don’t feel like running.

Do you see where I’m going with this? My body is strong enough to keep running; I just talked myself into walking. Our minds are powerful, both for good and bad.

What this also tells me is that I allowed myself to quit or not complete the ultimate goal, which was to run (not run/walk) the entire duration and to be consistent.

If I am to be really honest and start paying attention to other areas of my life, I’d soon realize that I do this all over the place. The problem is that I’m a very detail oriented person, perfectionism is my best friend and I am really hard on myself when I don’t give it my all.

So you might be asking what the point of this is. Here’s the hard reality. Our lives change in an instant! Today is perfect and magical, tomorrow you are hit the reality that life changes at the drop of a hat.

What are you doing to be proactive? What are you doing to stop the Ostrich Syndrome from ruling your life?

I’m not coming down on you if this is your current reality. We all have things to work through. What I’d like to do though is start the process of becoming aware.

When we’re aware, you can start the process of changing your lifestyle, your habits, your thinking.

One of my big sayings is “It’s all about the baby steps.” Each of us only has so many hours/minutes in a day and we all have to start somewhere.

In my recent webinar on Leaky Gut Syndrome, I mention that over 70+ million, in the US alone, suffer from digestive disorders, which lead to so much more.

We are a sick group of people, and a lot unknowingly. Are you clueless or haven’t been able to connect the dots to what’s truly happening with you or a loved one?

It all changes in an instant!

This can be for the good and it can be for the bad! Here’s your reality. YOU have complete control. What will you choose? Leave your comments below and let’s choose wisely, together!

To your health,


Holistic Wellness Mentor

PS: Life is scary sometimes. We all fear the unknown. The thing is, when we are able to step through to the other side of fear, its bliss and not nearly as scary as we thought. Let’s talk about how we can step through resistance and take your life back! You are so worth it!

Do you want vibrant health?

Vibrant health

Do you want vibrant health? Do you want it enough to make it a goal for the New Year?

Are you willing to learn what you need to learn and do the work to last a lifetime?

To be honest, most people aren’t. Excuses start happening right and left. I don’t have time, it’s too much and I’m overwhelmed, I don’t have an support, I’m a picky eater, I don’t like change…and on and on and on.

Any of these sound familiar and can you add to them?

I’m not trying to turn you off right out of the gate, I’m just being real and it’s better if you are too.

Anything worth doing is worth doing right. Change is a challenge at the beginning but once you see results from the change, it provides motivation to keep going.

I talk a lot about taking care of you and your gut health. The reason for that is your gut is considered your second brain and with that is 70-80% of your immune system.

Most diseases and illnesses can be linked to the health of your gut. Are you going to continue to rely on the Doctor or Dietician to improve your health when they aren’t trained in proper nutrition?

Most dieticians still teach to avoid healthy saturated fats like butter, lard, and coconut oil, to name a few things.

Doctors don’t talk to you about gut health nutrition. They aren’t trained to. So what happens? Meds are prescribed to alleviate any pain or discomfort and perhaps more diagnostic testing is required.

While the testing is often necessary, it also becomes somewhat of a guessing game, especially with the lifestyle illnesses being seen today.

It’s time to gain the knowledge you need and take your health into your own hands. You really can no longer stick your head in the sand and pretend that things will get better and that you don’t have to incorporate some kind of change.

Rather than viewing change as a bad thing, I invite you to view change as your new best friend.

I and others that I hang around, view health as a necessity and one that is up to us. We don’t rely on others to do this for us.

We educate ourselves constantly and implement change when necessary. Is it always easy? No, but definitely worth doing and not something we even think about not doing.

We only get one go around at this life and we’re given one body…why not make the most of it and take the best possible care of your body?

I challenge you to at least consider implementing steps towards cleaning up your diet, your lifestyle, physical activity or something else that will move you towards living a vibrant and healthy life.

You are worth every ounce of effort it will take and so much more!

What’s your biggest challenge when it comes to making a positive change in your life? Leave your comments below.

To your health,


Holistic Wellness Mentor

Warren Buffett’s “2-List” Strategy and your health


I read a great article this week about a strategy that Warren Buffett uses that is brilliant. It struck me that this is applicable to every area of your life, including your health.

Warren Buffett has over 50 billion dollars and is consistently ranked among the wealthiest of people in the world and he’s also ranked most successful investor of the 20th century.

I share this information because it lends to his credibility when it comes to how he spends his time. I’d say that he manages it better than you and me!

So, when I read this story, it really did have my attention. Warren Buffett has a 3-step productivity strategy that he uses to help his employees determine their priorities and actions.

How it works is this. Grab a piece of paper and follow along.

Step 1: Write down your top 25 goals. It could be things for this week, month, or year, whatever they are for you.

Step 2: Now, look over your list and circle your top 5 most important goals.

Step 3: You will now have two lists. The top 5 items are now List A and the 20 items not circled now becomes List B.

Pause here and think about these two lists. My original thought was that I didn’t intend to drop the 20 items; I’d still work on them when I had time, because they are still important. Do you think this too?

Guess what Warren Buffett says about that thinking?

Everything you didn’t circle now becomes your Avoid-At-All Cost list. No matter what, these things don’t get any attention from you UNTIL you’ve succeeded your top 5.

How many times do we spend time and energy on “distractions”? That’s how you need to think of the other 20 items on your list. I’m not saying that you and I don’t care about these items, because we do and that’s also why we rationalize giving them our time and focus.

For this very reason, you have to put blinders on and focus solely on making your Top 5 happen.

How many times have you set goals and didn’t hit all of them because you were distracted or overwhelmed at the sheer volume?

I’ve focused these last couple of blogs specifically to goals for a reason. The last one I asked you if you were focused on the destination or the journey. It really comes down to how we think long term and with the big picture in mind.

Many of you are or will be thinking about the inevitable 1st of the year and we all know what that brings; an onslaught of New Year’s Resolutions and fresh goals.

I just want you to accomplish what you set out to do, rather than fall into the abyss never to be seen again.

Your health, your career, your success in general really hinges on your ability to stay focused and taking action consistently.

A client of mine shares often about how it’s so easy for her to become overwhelmed when she starts thinking about all the things she needs to learn and take on with correcting her health.

When you map out your top 5 goals, it’s a lot easier to stay focused on where you’re going and what the main focus and action steps are right in front of you.

I tell you, put blinders on to the rest of it. Remember what I said earlier, they can and do become big time wasters and distractions and will lead you further away from your journey.

If you desire to regain your health, lose weight, get fit or make more money, it all starts with you putting blinders on and getting focused.

To your health,


Holistic Wellness Coach

PS: Do you need help mapping out your journey? Do you tend to set unrealistic destination goals rather than focusing on the journey? Don’t worry, you’re not alone and I have the solution. Click here and let’s talk!


I’m writing to a good friend


I’m sitting here with you in my sights…sipping tea and chatting about our lives. Sharing some laughs, some ah ha moments, shedding a tear or two and reflecting on what’s great and what’s not so great.

I really do feel like we’re all good friends. I wish for you all that I wish for my family. Good laughs, good fun, making great memories, enjoying good health and most of all, being loved, cherished and needed!

One recent conversation with a woman has me thinking about all that we often take for granted. I know we don’t mean to. And yet, our health is probably one of the most taken for granted gifts we’re given.

I’ve often wondered and contemplated about that, and I ask that question when I’m chatting with friends.

Why do you think that is? I mean really? Is it because when we feel great, have tons of energy, don’t ache and sleep well, we really do take for granted that we’ll always experience this?

Remember when you were in your teens? If you’re like most, you literally ate anything you wanted and probably didn’t even think about it. It was just a way to feed those belly rumblings and cravings.

Then when you got into your twenties…you might have started to notice some slight changes…a little less energy and perhaps your body started to fight back a little with more belly bloats and bathroom issues.

Then when you hit your thirties, well now, a lot of us have started families and are in such a rush and schedules are crammed full, it’s put whatever on the table in as fast a method as possible between events. We’re probably more tired, not feeling our top best but hey…we’re getting older.

Well now, what about our forties…things are slowing down a smidge, we definitely can’t eat like we used to or party all night or binge anything like we used to, but we certainly try sometimes.

The magical fifties…the belly fights back often, we are tired and chock it up to we’re getting older. The body aches, things are being diagnosed that are not really big surprises…I mean this is what happens with age right?

Well now, where did the years go…the sixties are upon you and you can’t eat anything like you used to? No more late night binges and you really prefer to go to bed early in hopes of obtaining a good night’s sleep. If only I don’t hurt tonight and all the meds I’m on don’t make me get up frequently or cause my heartburn to flare up. When’s my next Doctors appointment?

Do you get the point I’m making? It really is all about what we’ve been conditioned to believe is our health destiny.

I can’t begin to tell you how times I hear the statement….”Well I am getting older; it’s just to be expected.” That’s bull. It’s not because you’re getting older, it’s because you aren’t taking care of yourself.

You continue eating the very foods that are toxic to your system with little regard to how it’s affecting your body, mind and spirit for that matter.

At some point, you have to want to take charge of your outcome and stop looking for the “magic pill.”

While writing this article, I had a phone conversation with someone that said these very words. “Everyone is looking for the magic and wants the results of losing weight right now.”

I get it…I have been in the fitness, weight loss and wellness industry for twelve plus years. We’re human and we’re conditioned to want “it” now, whatever “it” is for you.

We don’t want to work for “it”, we just want the magic wand to be waved over us and poof, we’re thinner, we have more energy, we don’t hurt anymore, the body moves like it used to, we aren’t taking a handful of powerful med, etc.

All of the magic that everyone is looking for really can be had…just not by all the money being spent on pills, diets, creams, potions, etc.

It takes real food, properly prepared and the willingness to learn what you don’t know and then do the work.

It’s really that simple. Is it always easy? No…change usually isn’t. Is it worth it? What do you think? The saying, “All things worth having, are worth the work” is my favorite quote, by me, thank you very much!

If we don’t earn our just reward, we don’t appreciate it. Just like we don’t appreciate our good health until we’ve lost it!

Let’s take a stand, be willing to do the work, with me or someone else, but please just do the work and learn what you don’t know! The rewards are worthy of a lifetime of great health!

To your health,


Holistic Health Coach

PS: My tea is gone and I just really want you to know that I’m passionate about health and I’m passionate about you. My message to you dear friend is this…Don’t wait any longer to reclaim your health or learn what you need to learn. Waiting doesn’t make anything better, it just prolongs the agony. I’m only a call away. Until next time my friend, cheers!

Why I Do What I Do….


I get asked quite frequently why I care so much for others and why I do what I do. My answer is always the same….because we all have the ability, given the right tools, to live a whole and healthy life.

Why should we take our “temple” for granted? Why should we “assume” that we will keep be given chance after chance to change our ways?

Ocean Robbins put it like this…”When we turn our food into a commodity that we consume for the lowest possible price and the highest possible short-term pleasure, without regard for the planet or humans and animals who may have been involved in its production our choices come back to haunt us. We are toxifying our bodies as we are toxifying our planet with a toxic food system.”

“This toxic food system is crippling our economy, it’s causing millions of deaths, and it’s causing widespread suffering to a majority of the humans alive today. And it is completely preventable.”

I personally couldn’t have said this any better. The more that we stick our heads in the sand and “don’t care”, the more we will have diseases, illnesses, early deaths and more.

On the other hand, the more we’re willing to learn what we don’t know and take action, diseases, illnesses and early deaths are preventable.

This is precisely, Why I Do What I Do!

I believe at our deepest core, most of us do care about taking care of our bodies and learning what we need to do in order to turn things around.

I really don’t honestly believe that we’d rather die an early death and live a miserable existence. I think that given a choice, we’d rather take charge of what goes into our mouths and learn proper nutrition.

This leads me into why I’m “The Gut Lady”. If you’ve read any of my previous blogs, you know that I’m constantly linking most diseases to your gut health, or lack thereof.

As mentioned above, we can prevent most of what happens to us and our bodies are miraculous healing machines, when given the right food and tools to heal.

You have the power within your hands, which is really incredible if you think about it. Have you ever thought about the “Super Heroes?” Well you really could be ranked right there with them, when armed with knowledge and the will to make the necessary changes.

If you decide to stay stuck because you are overwhelmed, I can’t help you and I doubt that anyone can. Super heroes think about how they can best serve themselves and others.

If you are overwhelmed and want help, you’re in the right place. We can journey through this process together. I love linking arms with individuals and families that truly want to make a difference in their lives.

When we have the drive and tenacity, we’ll make huge strides toward improving our health, our lives, our attitudes and all the other benefits that go with being “healthy.”

Are you searching and seeking? Do you want to learn all you can and either improve your health or heal your body?

You are in the right place. This again, Is Why I Do What I Do.

I believe that we each have a God given right to take care of our bodies, which means being smart, learning, taking action constantly, and helping others do the same.

You see, I’m a big proponent of learning and then sharing that knowledge with others. If you constantly take in new things that could help others and don’t, well, that’s just wrong.

Not only are you doing others a disservice, you are not being true to yourself either.

Now….are you sick and tired of being sick and tired? If so, I am expecting to hear from you. Click here and “let’s talk.”

To your health,

Kellie Valenti

Holistic Health Coach

PS: Where are you at in the learning or healing process? At the beginning, middle or somewhere well along the path? I have a plan and a process for each of you. All you have to do is want it. Click here to get started now! No more procrastinating!


Do you have a love/hate relationship with food or yourself?

In dark room

I hope that the time you spend on this journey we call life is a great one for you. One that’s filled with much joy, love, happiness and most of all peace and acceptance with who you are.


Last week I shared my story of a young girls’ deepest desires to be accepted and loved and most of all to feel valued!


What I’ve learned throughout my life is this….we all need to be cherished, acknowledged, valued and loved. With all of these ingredients, we feel love, accept love and love ourselves.


When these things are missing in some way, we tend to look for ways in which to self-medicate, if you will. Whether that’s in the form of self-destruction through alcohol, drugs, sex, food or the wrong relationships.


What is it for you? Do you find you have a love/hate relationship with food? Or have you been a seeker of love in all the wrong places? Have you gotten to the place where you say enough is enough?


In my many conversations with clients, friends, family, colleagues, the underlying reasons are always the same. We want what we perceive we can’t have. We aren’t being fulfilled in certain areas of our lives.


How do you change this? First of all being willing to admit there is a problem, and then being willing to do the work.


The work comes in the form of creating an intention, a plan of action and doing the work.


Let’s use the example of stress eating. I find that when I’m stressed, I do one of two things, I don’t eat OR I tend to eat all the wrong things. I will find myself raiding the cupboards or refrigerator in search of something, anything, even if I’m not hungry. Do you do this? Have you ever made a run to the store or the drive thru just to satisfy this so-called, “need?”


There are definitely tricks and tips that I can help make you aware before you stuff your face, things like mental and physical triggers.


Last week I also challenged you with Hour of Health. How many took me up on this? In case you missed it, we were agreeing to spending the first hour of your day on something health related for 3 days. Things like…


Preparing a proper breakfast using whole foods


Working out (that means breaking a sweat)




Reading something that will improve your health


Taking action on a goal that you set for yourself to improve your health


So, the big question, how did it go for you? And even bigger, did you keep going past the 3 days that I suggested?


When you can set simple goals for yourself AND achieve them, it certainly sets you up with the confidence to push yourself further and set more goals.


I’ve always talked about taking baby steps in any new endeavor; this ensures that you are more likely to stick with the new habit that you are attempting to form.


So what are you thinking about now? Does any of this resonate with you or with someone you know? Often times, I might not see an immediate problem because I’m too close to it or what about the infamous victim mode.


You know what that is right?


  • I eat because I’m bored and he/she bought it anyway
  • I just drink in the evenings because I need to unwind from my job
  • My spouse/significant other isn’t on board, so I can’t eat healthy most of the time
  • My childhood was horrific, so it’s not my fault that I eat when I’m stressed.


The list could go on and on and on. But I think you get the idea. This is one of those areas that get tricky because often times we don’t know that we’re playing the victim.


When we can learn to identify it, we can be well on our way to recovery.


I will leave you with this….If I touched on a nerve or you identified something that I said in yourself, and you’d like to make a plan to get unstuck and out of your current situation, let’s chat.


Together we can come up with your triggers and an action plan for attacking them every single time they come up. Not only that, but what to do if your partner isn’t very supportive.


What’s one thing you know you need to change, but it just seems like you are climbing a mountain and it’s impossible for you? Leave your comments below.


To your health,




Holistic Health Coach


PS: Click here to chat with me if you’d like to create your own personalized plan to identify and overcome.