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!

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!

When to Say No to your Doctor


Every time you walk into a physician’s office, you run the risk of overtreatment: Tests you don’t need, medications that are ineffective (or dangerous), procedures that cause more problems than they solve. In many cases the best thing for your health is to do nothing.

Now before I start getting all kinds of hate male, let’s qualify why this is. Doctor’s medical school training is really all about crisis care and acute care, not the huge chronic and lifestyle diseases that are rampant today.

What is in a physician’s tool box typically is surgery and drugs. When in school, they aren’t trained in lifestyle changes, nutrition, and stress reducing methods or supplements for that matter.

I came across this article a few days ago that I thought did this subject justice, hence I wanted to share it with you. It’s worth the read and even the share as we all have to learn, grow and share what we know.

Please share your comments below…excited for the journey we’re on together.

When to Say No to your Doctor

Written by Joseph Hooper

Originally published in Men’s Journal

It’s been a couple of years, so you decide to see your primary-care physician for a physical.

You feel fine, but it’s the responsible thing to do. You get your blood pressure measured and your blood drawn. Within a few days you’ll get the lab report that will give you the readout on the amount of cholesterol and sugar in your blood. (This drill is so routine that you and your doctor don’t even discuss the implications of a possible bad test result.) If you’ve entered your middle years, he’ll probably ask if you want the lab to test your blood for PSA, a screening test that can tell you if you’re at an elevated risk for prostate cancer.

You figure it’s probably good to get out in front of these things, so you nod yes. Insurance covers it anyway.

Congratulations – you’ve just stepped onto a conveyor belt pulling you into a broken system that delivers disappointing results at ever-increasing cost. To wit: The United States spends roughly twice as much per capita as most of the nations of Western Europe, whose citizens on average outlive us by a couple of years. Our own national Institute of Medicine says we waste $210 billion annually on treatments of no or marginal benefit. In a study last year, researchers from the Mayo Clinic went through 10 years of the New England Journal of Medicine, from 2001 through 2010. Of the established tests and procedures reevaluated in studies in the journal, 40 percent were found to be worthless.

You may not care that Spain is kicking our national butts in the longevity sweepstakes, or that our wasteful health care system is driving up insurance premiums. But understand that a medical system that routinely uses drugs and procedures to treat the possibility of future disease poses a potential threat to your health. “As doctors, we have focused on the few we might be able to help,” says Dr. Gilbert Welch, a professor at Dartmouth’s Institute for Health Policy and Clinical Practice. “The time has come for us to give equal attention to the many who are dragged through the process unnecessarily.”

Let’s go back to that seemingly benign checkup. “The problem with getting a physical is that doctors are looking for an action plan for whatever turns up,” says Dr. David Newman, director of clinical research at Mount Sinai School of Medicine. And so, for instance, borderline high blood pressure, or, as it’s sometimes known, prehypertension, can invite a prescription for antihypertensive drugs – with accompanying side effects and no good evidence of benefit. Ditto for the meds to push down high blood sugar for type 2 diabetes. And then there are the statin drugs prescribed to bring down high LDL cholesterol – about one-fourth of American adults take them, risking significant side effects on drugs that have shown little or no ability to decrease heart attack risk in people who haven’t already had one. And the PSA screening test for prostate cancer? Two years ago, the U.S. Preventive Service Task Force recommended no one be screened, citing “very small potential benefit and significant potential harms.” And yet over the past 20 years, a high PSA reading has sent more than 1 million American men down a one-way street to radiation therapy or surgical removal of the gland, with notorious side effects. “Impotence and incontinence are the hallmarks of having gone to the doctor over the age of 50,” says Newman.

A handful of well-respected, influential physicians have recently gone public with their dissatisfaction, not to say outrage, over the state of the medical status quo: Welch in his book Overdiagnosed: Making People Sick in the Pursuit of Heath; Newman in Hippocrates’ Shadow: Secrets from the House of Medicine; Dr. Otis Brawley, the chief medical officer at the American Cancer Society, in How We Do Harm: A Doctor Breaks Ranks About Being Sick in America; and University of North Carolina professor of medicine Dr. Nortin Hadler, most recently in The Citizen Patient: Reforming Health Care for the Sake of the Patient, Not the System.

They all decry a system that has oversold the American public not only on the $300 billion worth of pharmaceuticals people snap up every year, but also on the profoundly false idea that high-tech medicine is more potent than behavior – diet, exercise, stress management – when it comes to warding off the most common “diseases of aging.” In fact, when the doctor-authors crunch the numbers, the signature medical advances of the past several decades – from statins and cardiac stents to diagnostic-imaging technologies such as MRI and the CT scan – turn out to have had an enormous impact on medicine’s financial bottom line but precious little effect on public health.

“In the U.S., we don’t stress preventing disease,” Brawley says. “We stress finding disease early and treating it, which is a shame.”

Make no mistake: A good doctor is, or should be, your most trusted resource if you’re sick. If you’re not sick and he wants to treat you anyway, that doesn’t necessarily make him a bad doctor. But it does make him a player in a system that operates according to the unspoken and often unexamined assumption that more treatment is better for the patient. It’s unquestionably better for the financial health of the stakeholders in the system: the doctors, the pharmaceutical industry, the health-insurance companies, and the hospitals. If you don’t know how the game is played, the odds go up that you’ll wind up the loser.

The remedial prescription calls for you to take more responsibility for your own health care because you can’t be sure anyone else is. The first requisite is the ability to say no to your doctor. That’s not as daunting as it sounds, thanks to the Web resources at your disposal. Not only can the Web ground you in the fundamentals of medical literacy, it’s also a way to tap into a more sophisticated means of pushing back against rising overtreatment in the medical establishment. Three websites jump out:, from a volunteer panel of medical experts that reports to Congress;, produced by the American Board of Internal Medicine Foundation, a nonprofit group trying to upgrade medical practices; and, created by reform-minded iconoclast David Newman.

We live in an era of defensive medicine, with doctors overprescribing and overtreating, in part because they’re afraid of malpractice lawsuits or professional censure, and in part because they’re trained to abhor inaction. This Men’s Journal package is about becoming a defensive patient, about saying no – or, at the very least, “time out” – when the system is foisting on you the questionable screenings, drugs, and procedures described in the pages that follow. These treatments may have a plausible rationale behind them (though not convincing data); they may be the so-called standard of care; they may even be lifesaving for a certain subgroup of patients. But often they’re not in your best interest.


PART 1: Screening for Disease Where No Symptoms Exist


PART 2: Drugs: Effective for the Few, Prescribed to the Many


PART 3: Surgeries You May Be Better Off Without

Surgical instruments


Raw Milk…It does a body good!

Raw Milk facts

Have you ever considered drinking raw milk? If you are honest, I bet one of your first thoughts is…whew…that’s gross!

I remember conjuring up such thoughts and more. I don’t know exactly why I thought this, but I couldn’t fathom drinking milk directly from the cow, I mean I was always taught that it had to be cooked and cleaned first, right?

Boy, have I come along way. For the last year and a half, I’ve consumed no other milk other than raw milk. I also make fermented foods from raw milk, things like yogurt, kefir, soft cheeses, cottage cheese and the like.

I can’t begin to tell you how much better tasting it is, how fresh it is AND the health benefits are superior to anything pasteurized, contrary to what you’ve been told or the warnings you’ve had flashed to you. I’

Now, let me also say, not all raw is deemed equal. If you have access to receiving “raw” milk from a commercial dairy, don’t do it. Why? The condition under which it is produced is key and the way the animals are raised.

The ideal raw milk is taken straight from animals fed only fresh, organic, green grass, and then the milk is rapidly cooled to somewhere around 36-38 degrees and then bottled. There is no processing, just filtration and cooling.

Diet is a major factor in the quality of raw milk. Cows weren’t meant to be fed grains and starches and this changes the acidity of the cow’s stomach environment and changes fat and nutritional values in the milk. They lack the self-protective properties that occur when cows are grass-fed. Also milk fed grains and starches, has the capability to be more contaminated.

There is a whole other topic of what’s injected into the cow, as well as being fed to increase the milk production. Many of these soy based products, mimic estrogen in humans, hence the higher hormone issues in this country as well.

I will link several resources at the bottom of this article, for those that would like further, in depth research. For the sake of this article, I really just wanted to give an overview and open it up the comments for further review and questions.

Clean raw milk from pastured cows is a complete and properly balanced food. If you had to, you could live on it exclusively. The ingredients that make it such a powerhouse are:

  • Proteins (Cow’s milk has 8 essential amino acids)
  • Carbohydrates (Lactose or milk sugar, is the primary)
  • Fats (approximately 2/3 of the fat in milk is saturated, which play a number of key roles in our bodies)
  • CLA (conjugated linoleic acid) is abundant in milk from grass-fed cows
  • Vitamins (water and fat soluble) – nothing needs to be added to raw milk, it’s already there and ready to be used by our bodies
  • Minerals (ranging from calcium and phosphorus on down to trace minerals)
  • Enzymes (there are 60+ known and the biggest help I think they play is relieving the burden from our system – as they help break down foods
  • Cholesterol (a protective/repair substance) Contrary to what you’ve been told, our bodies produce it and need it for a healthy life
  • Beneficial Bacteria (with high levels of lactic acid, numerous enzymes and increased vitamin content, fermented dairy products, think yogurt and kefir, add even more health benefits

Raw milk is the best thing you can give your children, next to lactating of course. Have you noticed the rise in Asthma, allergies, skin disorders, etc.? There are a number of studies linking the consumption of pasteurized milk to these.

Pasteurization kills all the bacteria in the milk by heating it. As I mentioned earlier, this is necessary because of their living conditions, the cleanliness of the cows, what they are fed, etc. Then vitamins have to be added back in.

Milk…it does a body good! I’m sure you’ve all heard that saying. I would add the word “Raw” to that statement. Raw Milk….It does a body Good! It’s the only milk that does a body good! Whether it’s from goats or cows, make sure it’s grass-fed and from a trusted source.

As I mentioned earlier, I’ll link several resources for you who want and desire more, as you ultimately have to make the right choice and decisions for your family.

I can’t say enough for the benefits my family has experienced as a result of making the change and I will never go back, even if that means having a cow of my own.

Interested in learning more and/or obtaining raw milk…here’s an excellent resource,

There is much controversy over this issue and the best advice I can give, is do the research, talk to trusted sources and make an informed decision.

What questions arise from this blog? Do you consume raw milk or are you afraid and have questions? This is the place to share those questions and/or concerns, post below.

As I’ve said a few times, this article isn’t intended to be all inclusive, as this topic is very in-depth and there are some strong political views at hand as well. All I can do is open the door, let you dive in and see where it takes you.

The choice is yours….here to lasting good health!


Holistic Health Coach

PS: Here are a couple of great resources, and these aren’t all inclusive…just trusted sites.

Click here if you’d like to schedule some time with me to see how we can take this conversation further into a plan of lasting health for you and your family. Let’s Talk!


Are you crazy?


Are you crazy? Do you really want to suffer miserably with poor health and just get by? Pretty bold questions aren’t they?

This week I was privileged enough to have a GREAT conversation with my friend Jered. We were conversing about how sometimes we just want to shake people and say “What is wrong with you? Why won’t you wake up and do what you need to do to take back your health?”

The conversation went something like this, see if you’ve had similar ones with anyone you love and care about, or maybe it’s you and you’ve had the conversation with yourself.

We watch people out living their lives. The eyes are glazed over; they are lethargic and have brain fog. The senses are dulled and are taking so many different meds that it’s hard to keep them all straight.

But, it’s so easy to call the doc up and get an appointment for what ails you and then drive up to the pharmacy window and pop some more pills and you THINK you feel better for a time.

The sad reality is this….you’re not getting better. The even sadder truth is…you may really believe that you are!

Taking meds is not going to heal you. It’s covering up symptoms, not healing them. The sooner you realize that you hold the power within your hands to do something about your situation, the sooner you will be on the road to recovery.

Baby steps is what I talk about often. Most of us won’t or don’t want to dive in head first, although we probably should. We get overwhelmed with the sheer volume of information and what to do with it or how to process it.

Jered used himself, being very vulnerable, (I hope you don’t mind that I share this), he didn’t know the basics of being in a kitchen. Like what it meant to “zest” a piece of fruit or how to “press” garlic.

I believe that many are in the same boat. You want to learn, but haven’t the slightest idea how or where to begin. If you’re really serious about figuring it out, you’ll go research and learn or you’ll ask someone how to do something.

The unfortunate thing is this…often times we don’t want to appear unknowledgeable, so we just don’t say anything.

Do you see why I truly just want to shake you? It’s like standing outside and looking in! I can see all the hurt, the pain, the burning gut, the sadness and I can help.

You have to want it though. Therein lays the BIG problem. Without the desire and tenacity to do the work and take the time it will take to heal, you won’t. You’ll stay stuck right where you’re at and continue to get worse.

While you may talk a big talk about wanting to get better and wanting to have more energy and wanting to lose weight, until you actually are serious about it and make it the first priority in your life, you won’t change a thing.

I’m sorry if this is hitting you between the eyes. Well, I’m really not. You see, I need you to get mad and to have an epiphany. This is your only life. You aren’t like a cat that has 9 lives. You get 1 and what you do with it, is entirely up to you. I just truly hope that you decide to live and live it fully.

If you haven’t figured out yet, I’m a pretty passionate and an opinionated individual. I can get in your face when I need to. I can be the biggest cheerleader a person knows. If you’re facing a crisis in your life, you may need a friend and you may need someone to hold you accountable to staying on track.

I believe in you. I believe you have the power to take back your health and your life. Do you believe it? Leave your comments below OR schedule time to talk with me so you can start living the life you were put on this earth for.

To your health,


Holistic Health Coach

PS: Belief….it’s a powerful word. Hope….it’s all you need to start believing and living! Are you ready?






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!



You either walk inside your story

I’m thrilled to bring you the takeaways I had after reading a great little article written by Paul Hudson. You will see how this plays into the importance of your life, including how it influences our health lives as well.

If you see a flash of light come on, that’s good. It means that I’ve flicked on the light switch for things to think about and work on.

We all have areas in our lives that greatly influence others and our mental strength is a deciding factor of whether or not you will have a good life. As is pointed out in the article, there are many levels to mental strength and all are needed to be successful and happy.

The one particular area of mental strength that has the greatest impact is that of emotional strength.

Our emotions are definitely apart of who we are, but can be distinguished from the remaining mental qualities because they most directly influence our physical body. Hudson states that they affect the way our body functions and they drive every single one of our activities. Without emotions, we would have no reason to act, to do anything with ourselves.

As I started this article out, emotions are our greatest motivators and unfortunately, can go the opposite way and be our worst enemy too.

Do you consider yourself emotionally strong? It really is essential for many reasons. There are countless reasons that emotionally strong people avoid situations and many actions they never take. Hudson lists 15 of them. See if you see yourself here or see wholes in your emotional strength.

1. They don’t beg for attention

Those who feel the need for recognition only find themselves experiencing feelings of worth when others make them feel needed.

2. They don’t allow others to bring them down

Emotional strength requires resilience. The world we live in is filled with haters. Have you ever noticed that often times the people closest to us, often times are the very ones holding us back

3. They don’t hold grudges

A good point made is that I you already care about a situation more than should, you are probably holding a grudge. If you receive a genuine apology, accept it and let it go. If you don’t, let it go and don’t hang around the person.

4. They never stop doing their own thing

We do what we love to do, no matter what. Our happiness isn’t dependent on someone raining on our parade.

5. They never stop believing in themselves

Those who truly love and understand themselves and aren’t afraid or proud to be themselves, never doubt themselves.

6. They don’t act like bitches or a-holes

Some people are just plain mean. Being a jerk is an intimidation factor, which is overcompensation for lack of confidence.

7. They know better than to let just anyone into their lives

They don’t expose themselves to people who break down their defenses and crush their morals. Most people are lost and would super happy to take you with them. Don’t let a bad situation or acquaintance, spoil your happiness.

8. They aren’t afraid to love.

If you’re afraid to love, you don’t have enough confidence in yourself. If things don’t work out, it’s not you, it’s the two of you together. Unless you’re mean and awful.

9.They don’t lie in bed dreading the day ahead of them.

The best part of your day should be the moment you wake up and realize you’re still alive.

10. They’re not afraid of slowing down

Emotionally strong people aren’t in constant need of excitement and action. They don’t have to be going non-stop all the time in order to not think about their demons. They can appreciate life and living and just slowing down enough to breath in and out.

11. They don’t do things they don’t want to do

We all do things that we don’t love to do, but we shouldn’t be doing things that we don’t like to do. The emotionally strong are good at figuring out ways to focus on what they love.

12. They have no problem saying “No”

If you can’t say “no”, you will get abused. You’ll be considered a pushover and no one will ever ask you for your opinion or take it seriously when you give it. Saying “no” reminds people that they don’t have control over you.

13. They don’t “forget” to give back

We are not too busy or too poor to donate your money and/or time. While some choose to ignore responsibilities, the emotionally strong don’t forget. The stronger you are emotionally, the more you come to appreciate others and life itself.

14. They don’t feel the need to fit in.

The stronger you are emotionally, the more independent you become. You don’t feel the need to fit in because you fit in where it matters, which is the world. Wanting to fit in really just says that you are afraid to be yourself.

15. They don’t forget that happiness is a decision

Emotionally strong have learned to understand the power their brains have over both the mind and the body. Our emotions don’t reflect reality, rather our emotions reflect the way we interpret reality. Understanding that, gives us near-full control of our emotions, and therefore, our lives.

Do you see yourself as emotionally strong or emotionally weak? Comment below.

To your health

Kellie Valenti

Holistic Health Coach

PS: If you think or know you struggle with your emotional strength and see how it’s affecting your health and your life, click here and let’s talk. I can help you formulate a plan of attack to turn your health around.

To read the original article, click here.


Are you doing everything right and still have health issues?


Have you ever said something like this…”I eat healthy, I exercise, I get enough sleep, and basically I’m doing everything right, why I am I still not well?”

Have you ever considered food preparation? The way you prepare your foods plays a major role in your health. It’s true!

I used to think that I did a lot of things right and while that’s true, there was so much more that I needed to learn.

If you’re like me, you want to know the why behind the reason. When someone teaches something that’s a new concept to me, I want to always know why it’s beneficial and why I should be doing it.

So, you get the benefit of me asking WHY!

Proper food preparation comes down to the following: better digestion and better nutrition.

Foods like, grains, nuts, seeds and beans should be soaked or sprouted first. There’s a little thing called phytic acid, which I’ve talked about before. The purpose of this little protective coating for the plant is to “protect” the food item.

While it’s doing its job of protecting, it’s protecting itself from you too. When you consume these foods without soaking/sprouting them first, they are harder to digest and you aren’t able to access their full nutrients.

An example would be grains. I use a Sprouted Spelt Flour in my Kefir Sourdough bread. Spelt is an ancient grain, going back to 5000 BC and it’s a close cousin to wheat.

The spelt berry is soaked for approx. 3 days to allow it to sprout. While at this point in time you won’t see a big sprout, it’s actually quite small, the grain has now become much more utilizable by the body.

Because I soak and sprout all nuts, seeds, grains and beans, my gut is thankful and because my gut is healthy, I also get the added nutritional benefit my body is absorbing.

If your gut isn’t healthy, for instance if you know you have leaky gut, autoimmune diseases, Crone’s disease, IBS or anything similar, your body is likely not absorbing the nutrients you are putting in.

If you know you have any of these issues, you need to heal your gut first, which is quite possible.

Because I take my sprouted breads and soaked granolas to local Farmer’s Markets, I am constantly asked “What’s sprouted and soaked mean?” I love to share what I’ve shared with you.

The person that walks by, has a puzzled look on their face and doesn’t ask, I’m wondering how long they will wonder what those terms mean and realize that it’s detriment to their health.

Many of us have questions all the time but are too afraid to ask them for fear of seeming dumb or thinking that it will be a dumb question.

In my opinion, not asking, especially if you don’t know, is dumb. We all don’t know what we don’t know. This is how we learn.

If you are currently enjoying good health and don’t have many gut issues, I applaud you. AND I will ask you to consider soaking and sprouting the necessary foods before you consume them.

If you eat out a lot, I would ask that you start preparing more foods at home and eat out less. Your body won’t hold out forever putting in foods that aren’t serving you well.

Someone recently asked me, “If I’m not having issues with my gut, why would I want to soak and sprout anyway?” My answer…why wouldn’t you?

I mean this sincerely. If for no other reason than to make it easier for your body to digest these foods and not make it work so hard AND the big one, you get so many more nutrients from eating the same food when it’s prepared correctly.

To soak and sprout you need something acidic to do the job. My preferred option is raw apple cider vinegar. You can use lemon juice and you can use vinegar.

This is the medium that will break down the phytic acid. Generally speaking most things need to be soaked overnight. As I mentioned earlier, sprouting takes a little longer.

Here’s a little chart that should show you some soak times for nuts. Click here. What I generally do is bring home my bulk nuts, soak them, dry them and store in glass jars. This way they are done when I need them.

The same goes for grains that would be used for granola or grains for flour. Rice is another example. When you bring them home, plan in your schedule to properly prepare them.

I have beans that have been soaked and then I just freeze them. These make awesome bases for crackers as well.

There are so many ways to save time and properly prepare your foods.

Got questions, I’ve got answers. Ask away in the comments below.

To your health,


Holistic Health Coach

PS: If you are new to this concept and feel like you’d like more guidance in the healing process, click here to schedule time with me. Personalized plans are key in your healing process. No one size fits all. We only get one life, why not live it fully and well. Click here to start healing.


Digestion: Do you know what causes most diseases?

Red woman with studio

Have you noticed a theme with my messages now for a while? If not, it’s been a lot about our guts, yours and mine!


Did you know that it’s considered our 2nd brain and responsible for 70-80% of your immune system health?


That’s a great responsibility. So can you imagine if your digestion isn’t functioning properly and your gut isn’t healthy what can happen?


Probably not, as it’s truly mind boggling to think of ALL the diseases that happen as a result of gut issues.


By now I’m sure you’ve heard of leaky gut. In short, this is where the walls of your intestine literally start breaking down and allow food particles into your blood stream, which causes inflammation, which leads to a multitude of diseases and illnesses.


Poor gut health and leaky gut can be attributed to so many things like:


  • Chronic illness (think autism, autoimmune diseases, depression, etc.)
  • Nutrient deficiencies
  • Weight gain
  • Energy and mood swings
  • Lack of energy to make it through your day
  • Sugar Cravings
  • Food Cravings
  • Food allergies
  • Skin irritations (acne, dry skin, rashes, etc.)
  • Sickness (not feeling up to par a lot)
  • Concentration issues (lack of focus)
  • Just to name a few


I know that many of you have these issues, why? Because most do these days due to the lifestyles that we lead and the foods that we consume.


Not only that, but the environment that we subject ourselves too as well. The toxins we take in through the air we breathe, both outside and inside play a role too.


You may be thinking that I’m just a bowl full of pessimism these days. Quite the contrary, educating and teaching and getting you to open your eyes and ears to some truths.


That’s how we learn and if we hear something long enough, perhaps we’ll start to believe and when we believe, we’ll start taking the necessary steps to do something about our health.


I talk to so many of you who have and still do rely solely on what your Doctor tells you, which isn’t in your best interest, unless you are seeing someone well educated in nutrition or a Homeopath or the like.


I’m not blaming our medical system, so don’t send me hate mail. But at some time, we have to take responsibility for ourselves and our health.


We can’t always rely on someone else to fix it. I’m going to burst your bubble now too…..THERE IS NO MAGIC PILL OR DRUG!


Ok, I’ve said it. The magic is you. Getting smart, taking charge of learning what you need to learn, doing what you need to do, hiring a coach, giving up your junk food, etc.


It really is in your hands entirely. You have the power to change your circumstances should you so choose.


Therein lays the problem though. Most of us would rather complain and blame than do the hard work that’s necessary to reclaim your health.


You’d also rather sick back and let life pass you by and be in pain than do something about it.


I just had a conversation with a woman who has Gerd so bad that she’s had her throat stretched multiple times, has major problems with her esophagus and knows she needs to do something, but is finding herself frozen because the whole process is overwhelming.


Do you find this to be true for yourself? If so, that’s why I’m here. I truly do care about your health. I keep saying that, at some point, hopefully you’ll believe it and believe in yourself enough to take charge and take action.


Your general health is really reliant on the health of your gut. Period. If you don’t think so, I beg you to rethink your position and seek out some help and reliable information.


I have opened up my calendar to accommodate your questions, you, of course have to take action and click here to schedule time with me to seek out the assistance you desire and deserve.


To your health,




Holistic Health Coach




PS: Are you still deciding if your health is truly important to you? Let’s look at the cost factors, shall we? What do you suppose it will cost you to pay your doctor, your hospital, your pharmacist, your lab tech and any other’s I didn’t mention? Do you know what it costs to have heart disease, autoimmune disease, or cancer? Click here to talk….your life depends on it and so does your wallet.


We all have choices….what are yours saying about you?

Double Dandelion


Check out this double dandelion, which chose to partner with another dandelion and share the same stalk and produce two flowers, it chose to be strong and live. We should take after nature more often.

Last week I asked how many of you were sick and tired of being sick and tired. Not surprising, many raised their hands.

It’s so true. We live in a country that thrives on sickness instead of promoting wellness and healing. How many times have you sat around a dinner table and the conversation turns to health?

I just cringe when I’m surrounded by people my age or older (and sometimes much younger) and it’s horrible to hear the devastating stories.

You do realize it doesn’t have to be that way? Just because our country is built on sickness doesn’t mean it has to stay that way.

We are all empowered to do something about it. The often harsh reality is, many of us just don’t know what to do or don’t really want to.

I’m really not trying to be mean, I’m just stating facts. If you want to learn, you’re in the right place, if you’re not sure, stick around and decide.

This past week I’ve been surrounded by some mighty empowered women who are determined to make a difference and a mark in their respective industries. Why? Because we aren’t willing to settle for the way things are when there truly are solutions to be found.

I’ll use myself as the example. I don’t act my age, I don’t look my age, and I don’t feel my age. You might be saying, well that’s great for you, but I feel old and my body has aches and pains it didn’t used to.

I say to you, “Is that what you want?” You have to decide if your health is important to you. Only when something’s truly important, will you actively do something about it. Not until then.

If you feel like I’m being in your face about this, guess what? I am. This is your wake up call. None of us are getting any younger. The fact of life is that we age. You can choose to do it well or you can choose to get old and look and feel it too.

Which do you choose? I chose to live life years younger “Naturally”. Why? It’s more fun. I have energy, I have less stress, I have less illness and aches and pains, and I have a positive attitude and I love life.

You do know that this is all a matter of choice don’t you? Your attitude, how you view your life, how you choose to fuel your body, when you choose to work out or not work out. Whether your attitude is one of negativity or it’s one of positivity. Whether or not everything is someone else’s fault and you are always the victim.

Stop it right now. I realize that stuff may have happened to you. Guess what, it happens to all of us. Recently I shared with you that I lost my career of “many” years unexpectedly and very badly. I’m still optimistic and positive. Why? I chose to be, for my sanity, my health and my life.

You see, if I would have chosen to sink into the abyss that really wanted to swallow me up, I can’t begin to image where I might have ended up. I was depressed, I was sad, I was mad, I was the victim, I, I, I… was all about me and woe is me…, me, me….I even hated hearing about it, so I can’t imagine how others around me felt. None of us likes to hang out with Debbie Downer.

I knew I couldn’t live there. I had headaches that lasted for days on end. My monthly cycle showed up and stayed for 3 weeks. I couldn’t sleep well. I felt exhausted. The list goes on and on. I was grieving. I took the necessary time to process, get through my junk, forgive myself and prayed a lot.

Today, a little more than a month later, my perspective is fresh, new and one focused on living and being good to me.

If I don’t, who’s going to do it for me? Who’s going to do it for you? I want to be happy, healthy and live an abundant life, don’t you?

Remember, it’s your choice. Choose wisely!

How do you feel about the choices you are making in your life? Do you feel empowered to make the changes necessary or do you need help? I can’t wait to hear from you in the comments below or schedule some time with me, either way choose now.