Here’s a journalling exercise to set yourself up for success in creating a Health Breakthrough. Amazingly, simply writing it all down gives it more power:

  1. Clarity. Be very clear on what it is you plan to achieve. How will you go about it exactly?
  2. Build your case. What do you no longer want to experience? Why? What do you want to experience instead? Why? How would that feel? The deeper you can go with this, the more inspired you will be.
  3. Plan ahead. Write down what circumstances or events might trip you up. For each one, brainstorm on what you could do to avoid or rise above those challenges.
  4. Elicit support & set up accountability. Who do you want to support you in your efforts? How can they support you? Who will you be accountable to? In what way? Communicate this and set up agreements.
  5. Address possible resistance to achieving your goal. You may be surprised to find a negative aspect to achieving your goal. What concerns do you have if you actually achieve your goal?
  6. Address any ANTs (Automatic Negative Thoughts). Sometimes just stating your goal, brings up pessimistic thoughts in the back of your mind. Write them down and turn them around.
  7. Account for setbacks. What will you do if you have a setback? Will you throw in the towel until next year? Remind yourself that there is no failure, only feedback.
  8. Act as if. Visualize how it would feel to accomplish your goal. Everything works out perfectly and you’ve finally accomplished it. Really feel into it. Who are you being in that vision? If you can activate that feeling with only your imagination, what keeps you from living as if you were the person in that vision today?

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Some things are just so simple we wonder how we made through life without knowing about them before.

Did you know that you can actually reduce the calories (although I’m not a proponent of counting calories) and increase the nutrients (I’m all about this) and improve thedigestibility of a food (also all about this) just by using a simple food preparation technique?  It’s not steaming, or baking instead of frying,  it’s…fermenting!

Fermenting or culturing raw veggies and certain liquids turn those foods/drinks intowonder foods.  Just providing a culture starter (not even necessary for cabbage) and letting the food/drink sit out on the counter for bit (anywhere from 7 hrs to 4 weeks depending on the food/drink), you end up with an easily digested, nutrient-dense, probiotic powerhouse.  During the fermentation process, the good bacteria in the culture starter feed on the natural sugars in the foods, grow and multiply.  They start the “digestive process” and greatly increase the vitamin content.  

Eating cultured food/drinks also increases the digestibility of the food with which it is consumed.  Including a small amount of cultured food (e.g., 2 Tbsps) or drink (e.g., 2 oz) with  each meal allows greater digestion of the meal and thus, greater absorption of all the vitamins and minerals contained in that meal.  Plus, it helps to continually build up the beneficial flora in your gut that is so critical that, as a group of 100 trillion or so, they function as an actual organ of the body.  Levels of this microflora need to be maintained in order for this “organ” to function properly.  And, just what does this “organ” do?

  • Aids in overall digestion and nutrient absorption
  • Produces hormones
  • Synthesizes and metabolizes cholesterol
  • Controls glucose levels
  • Synthesizes protein
  • Synthesizes Vitamins B1, B2, B5, B12, folate, biotin and K2
  • Ensures normal bowel functioning
  • Makes short-chain fatty acids that serve as a sort of food for the intestinal lining
  • Regulates pathogen (bad bacteria) growth by competing for food and space – (i.e., crowds them out)
  • Protects against the degenerative diseases of aging

Just some of the health challenges associated with a low level of beneficial microflora:

  • Food allergies
  • ADHD
  • Leaky, inflamed, and wounded gut syndrome (Leaky Gut Syndrome)
  • Headaches
  • Colon cancer
  • Adrenal fatigue
  • Obesity
  • Heart disease
  • Arthritis
  • Infections such as candida
  • Acne
  • IBS

See, those little buggers actually are quite important.  Try incorporating more culture in your diet on a regular basis by eating/drinking:

  • raw sauerkraut (Bubbies brand or make your own), kimchi
  • organic, fermented soy: miso, tempeh
  • unsweetened, organic, non-pasteurized yogurt and kefir
  • young coconut water kefir
Try this: Make Your Own Coconut Water Kefir
Buy ~4 young Thai coconuts and extract the water. Heat the
coconut water briefly to 92 F. Mix in a package of kefir
starter. Pour into a lidded jar and let sit out on the counter
for 36-48 hrs. Place in the fridge and enjoy a 2-4oz drink as
part of your morning routine.


My family has been making and drinking coconut water kefir for over a year now and definitely see its benefits.  I also try to eat a little raw sauerkraut with every meal, usually on my salad.  I actually find I can tolerate some of my allergy foods as long as I eat them with something fermented!  Recently I started making raw goat milk kefir as well.  (Even though we have dairy allergies, we are able to tolerate the goat kefir just fine.  Yay!)

I’m such a proponent of fermented foods that I recently signed up to sell Body Ecology products.  Donna Gates (author of The Body Ecology Diet) is one of my primary go-to resources.  My son doesn’t like my homemade coconut water kefir, but he loves the Body Ecology Cocobiotic.  (My daughter is the opposite, of course.)  Body Ecology is also the premier provider of kefir starter powder.  Let me know if you’d like to try any of the Body Ecology products.  If I can meet up with you, I can provide you a sample.  I also offer a 20% discount for first-time orders!

How ’bout you?  How can you add more cultured foods to your diet? Post your comment below.  I’d love to hear from you!

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100+ Creative Substitutions for Problem Foods

June 6, 2013

Do you have Problem Foods in your life?  Those foods that either cause youuncomfortable symptoms or you just know are not good for your health? If so, I’m excited to announce a special FREE guide for you: 100+ Creative Substitutions for Problem Foods. Along with over a 100 substitution ideas, the guide also includes 10 recipes and several how-to’s (e.g., How to Prepare Quinoa).  Having 16 […]

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Want to supercharge your day?

May 13, 2013

If you’re looking for a great way to supercharge your day, consider supercharging your breakfast. Ideally, breakfast includes a good portion of protein, some healthy fat and lots of nutrients – just teaming with vitamins, minerals, phytonutrients, beneficial bacteria, etc. My favorite way to do breakfast is with a PowerHouse Smoothie.  It is by far the most long-lasting meal I’ve […]

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5 Simple Ways to Detox Outside the Box

April 18, 2013

I love Spring!  Birds singing, trees and flowers blooming…  “Spring Cleaning” the house – (well, maybe not that one)…  It’s also a natural time to cleanse your body.  This is one reason why detox programs are most popular in the Spring.  If you’re looking to do a little Spring cleaning yourself, it doesn’t have to […]

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5 Steps to Get Unstuck

March 26, 2013

Do you ever feel stuck?  You had great intentions on a new objective like losing 10 pounds or doing yoga 5 times a week, but life gets in the way and you continue down the same path you’ve been on.  You feel like a failure and think real change is just not happening for you. […]

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4 Big Reasons to Ditch the Wheat

February 25, 2013

In preparing for the Allergy-Free Eating class I taught last Thursday, I decided to add a bonus section on wheat.  Why? Because even if you’re not sensitive to gluten, it may still be time to rethink your healthy whole wheat bread.  Recent research has shown 4 other big ways wheat may be problematic for you. […]

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10 Easy Ways to Stop Cravings Dead in Their Tracks

February 5, 2013

How are your New Year’s Resolutions going so far?  I hope you are having success.  One thing that can trip you up is those darn cravings!  That strong desire for sweets, salt or starches that overtakes our logical, motivated mind.  You don’t have to rely on willpower alone.  Here are 10 easy tricks to use […]

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Before you start that new diet…

January 1, 2013

Are you planning to start a new diet? Wondering which one is best for you? One that you can stick to and actually get results from? Wouldn’t it be nice to discover a diet that works so well for you that you are not having this same internal conversation this time next year? A diet […]

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10 Easy Ways to Sneak More Veggies into Your Diet

November 28, 2012

I trust everyone enjoyed their Thanksgiving Festivities last week?  If, as often happens on a feast holiday, you over-indulged a bit, here is a perfect anecdote to get you back on track. You really can’t go wrong increasing the number of vegetables you enjoy in your diet, especially the fresh, whole, organic variety.  So, I wanted to […]

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