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.


Bone Broth – How important are the healing benefits?

Chicken Bone Broth


I talk a lot about healing and being proactive with your health, but I really haven’t talked a lot about why and the how.

A few months ago I was approached about the possibility of providing some of the healing foods that I prepare for my own family. Which I now do and love every minute of being able to help so many others.

I’ve shared with you that I’m an experimenter by nature, so playing in the healing foods world came naturally to me. I was intrigued by all the claims that surround the benefits of “healing” foods.

Because this is my passion, I dove in head first. One of the first things I began making was bone broth. It’s easy to make and the benefits are spectacular.

I joke with many about this being my “morning coffee”. I pour some broth into a mug that I’ve placed in some hot water, slowly warm and then pour in a splash of raw milk in it. It’s my little slice of heaven in the early morning hours when I’m having my devotional time.

I purely love the essence of this, but wow, the way it makes you feel. Recently I had a woman who I had been coaching on the benefits of broth because her big issue has been healing her leaky gut.

One of the first protocols we started with was bone broth. Her results were spectacular. After just 3 days, she had more energy, she felt better physically and mentally and she couldn’t thank me enough.

She was amazed that just implementing this one little thing could and did make such a big difference. It’s powerful what can and does happen when you’re willing to dive in and nourish your mind, body and soul.

I’m sure you’ve heard me say that our immune system is made up largely (70-80%) by the health of our gut (intestinal tract). Because our modern day diets consist of too much sugar and not enough healthy fats and beneficial bacteria’s, we suffer miserably.

Dr. Natasha Campbell-McBride, author of the book Gut and Psychology Syndrome (GAPS) Nutritional Protocol, she states that bone broth is excellent for “healing and sealing” your gut through your diet.

Bone broth or “stock” play major roles. Because it is easily digestible, it helps heal the lining of your gut, and contains valuable nutrients. Because abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease.

There are many reasons for making and consuming bone broth into your diet. The following healing benefits attest to its status as “good medicine.”

  • Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion.
  • Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
  • Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
  • Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation).

    Glycine also has calming effects, which may help you sleep better

  • Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
  • Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Benefits of broth don’t end there. As explained by Sally Fallon Morell,

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

So you see, it’s important for not only your healing journey but it’s important for so many other factors that are almost like bonuses. Imagine what you and your life will be like once you start inputting health and healing. Do you feel better, look better, have more energy to go live your life out loud? If you’d like to tackle this, and I highly recommend you do, here’s my recipe for Chicken Bone Broth (scroll down about 3 or so). While I also make beef broth, which is done slightly differently, my go to is chicken from pastured birds.

What has been your experience with making and consuming bone broth? New and have questions, ask away. Either way, leave your comments below!

To your health,


Holistic Health Coach

Soaked Nuts and Seeds

Soaked Almonds

Soaked Nuts and Seeds

Why it’s Important to Your Health and Some Easy Recipes

If you’re new to the concept of soaked nuts and grains, let’s first understand the basic reasons why it’s vitally important to know this and more importantly, do it.

First, a little background on the reasons why. Nuts are hard for our bodies to digest and breakdown. Nuts are an extremely nutritious food when you properly prepare them.

Nuts contain numerous enzyme inhibitors that can put a real strain on the digestive system. Nuts are a lot easier to digest and their nutrients more readily available, when they are first soaked in salt water overnight, and then dried in a warm oven overnight or in a dehydrator.

The salt in the soaking water activates enzymes that actually neutralize enzyme inhibitors.

This method actually imitates the Aztec practices of soaking pumpkin or squash seeds in brine and then letting them dry in the sun before eating them whole or grinding them into meal.

My general practice is to make several nut varieties ahead of time, store them in glass jars and then I have them on hand for snaking, throwing together a nice trail mix and also for any baking I might do.

Soaking times varies for different varieties, here’s a quick run-down that should help as a general rule of thumb:


Almonds          8-12 hours

Brazil               Not necessary

Cashews          4-6 hours

Hazelnuts        12 hours

Macadamias   Not necessary

Pecans             7-8 hours

Pistachios        Not necessary

Walnuts           6-8 hours


Flax                  8 hours

Hemp              Not necessary

Pumpkin/Squash         6-8 hours

Sesame            8 hours

Sunflower        2-4 hours


Some quick recipes for Pecans, Cashews and Walnuts and a feww others are as follows:

Crispy Pecans

Makes 4 cups

4 cups pecan halves

2 teaspoons Celtic sea salt

Filtered water

Mix pecans with salt and filtered water until nuts are covered about an inch or so. Cover with a tea towel or cheesecloth and leave in a warm place overnight. Drain in a colander. Spread pecans on a stainless steel baking sheet and place in a warm oven (no more than 150 degrees) for 12-24 hours, turning occasionally, until completely dry and crisp. Store in an airtight container.


Crispy Walnuts

Use 4 cups walnut halves and pieces in place of the pecans. Store in an airtight container.


Crispy Pumpkin Seeds

Makes 4 cups

4 cups raw, hulled pumpkin seeds

2 tablespoons Celtic sea salt

1 teaspoon cayenne pepper (optional)

Filtered water

Dissolve salt in water and add pumpkin seeds and optional cayenne pepper. Cover and leave in a warm place for at least 7 hours or overnight. Drain in a colander and spread on a stainless steel baking sheet. Place in a warm oven (no higher than 150 degrees) for about 12 hours or overnight, stirring occasionally, until thoroughly dry and crisp. Store in an airtight container.


Crispy Almonds

Makes 4 cups

4 cups almonds, preferably skinless

1 tablespoon sea salt

Filtered water

I skin these myself, which is super easy. Place the almonds in a bowl and pour bowling water over them. Let them set a couple of minutes. Working with a few at a time, place them on a paper towel or cloth and just squeeze them between your thumb and finger and the nuts slip right out. Compost the skins.

Skinless are easier to digest and usually easier to use in recipes too.

Mix the skinned almonds in salt and filtered water to cover the nuts by an inch or so. Cover and let set in a warm place for 7-8 hours or overnight. Drain in a colander. Spread on a stainless steel baking pan and place in a warm oven (no more than 150 degrees) for 12 to 24 hours, stirring occasionally, until completely dried and crisp. Store in an airtight container.

You may like almond slivers, so substitute whole above for slivered.


Crispy Cashews

Makes 4 cups

4 cups “raw” cashews

1 tablespoon Celtic sea salt

Filtered water

Take care when soaking cashews. If soaked too long, they will become slimy and not taste good. Adhere to the shorter soak times noted.

Soak cashews in salt and filtered water to cover the nuts by an inch or so for 4-6 hours, no longer. Drain in a colander. Spread out on a stainless steel baking pan and place in a warm oven (about 200 degrees) for 12 to 24 hours, turning occasionally, until completely dry and crisp. Store in an airtight container.


You can make peanuts, pine nuts and hazelnuts in much the same fashion as above. If you interested in recipes for any of these specifically, just ask me.

The great thing about these recipes is that I make them individually, store them individually, and when I’m traveling or the like, they are easy to mix anyway you like, nut wise and include such things as organic raisins, organic dried cranberries, dried apricots, etc.

You just made a great trail mix and when mixed with some hard cheese, become a complete meal.

The next time you’re in a pinch, instead of grabbing something that’s not really good for you, grab some raw cheese and your nuts and/or trail mix. Your body will thank you.

To your health,


Welcome, I’m so glad you’re here!

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As I mentioned above, I love to eat. Food has become such a stigma for many. We’re told we shouldn’t eat this or that. I’d love to explore the clean, natural state of food, the way it used to be, back when our ancestors were growing up and perhaps many of you.

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