Free nutrition workshop September 29th 6:15 pm

Hello Friends,

I have some exciting news! I am leading a class called, Clean Eating Education, September 29th from 6:15pm to 7:30pm at the Gilbert – Baseline Natural Grocers, and you’re invited.

Discover what clean eating means and the difference between conventional, organic, and Non-GMO Project verified products. Find out if you should eat clean and why.

Last but certainly not least, the class is complimentary! So, bring as many friends and family as you would like. Sometimes it takes an unacquainted face to show friends and family that healthier habits are accessible.

I hope to see you there!

– See more at:

Quick, easy, cheap, delicious: I’m talking about lunch ;-)

When I want a healthy lunch and it needs to be fast it’s a caprese salad. I looooove caprese salads and they’re super fast, easy to make and so delicious. I soak up some vitamin D in the backyard while picking a big handful of fresh basil. Then I combine it with some fresh organic mozzarella and some grape tomatoes or whatever kind of tomato I have on hand. Add some avocado slices and drizzle with balsamic vinegar, oil and lightly salt and pepper. Voila! Lunch!


Daily Fresh-Squeezed Juice

Eat a rainbow is the advice I give to most people who are asking. Some days that can be difficult depending on your schedule. Most days of the week I make sure I get a fresh fruit and veggie juice in my body. It makes me look and feel younger and it tastes delicious. I pretty much do the same juice every day. It takes the thinking out of the equation since I’m usually being distracted by one or more children. And I don’t have to guess and hope it won’t taste like bitter kale. It boosts my immune system (I have a child in kindergarten) and fights inflammation and free radicals. It also includes every color of the rainbow except for blue. Here’s how it goes.

One juicing machine (I use the Omega 8004. It has an auger and a 15 year warranty)

3 large organic carrots quartered lengthwise

2 organic pink lady apples or 3 small organic gala apples

1 handful of organic purple cabbage

3-4 handfuls of organic mixed greens with baby kale

1 root of turmeric root

1 thumb knuckle sized ginger root

1 organic persian cucumber quartered lengthwise

Let one of your little ones help you make it. It’s fun for them and after some time of being exposed to it, they give it a try. Juicing is super easy and faster than I used to think. It’s so energizing to know I’m giving myself raw, live nutrients every day. Give it a try!

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I am sitting on my bed writing this blog post as my husband stomps around the house in his frustration and rage. We just had a fight. They don’t happen very often anymore. When we were first married they happened all the time. A battle ground was how I described it. Sometimes I wanted to give up. I’m not sure now what helped me hang in there. I know it was the right thing to do, because our relationship is so wonderful. Most of the time we share the same mind about pretty much everything. We help each other through life. We lovingly call each other out on bullshit. But then, every once in a while, this happens. The person I used to be would feel insecure about myself; about my relationship; about my future; about my ability to have a lasting relationship. I would have the compulsive urge to fix it immediately so that I wouldn’t have to feel so uneasy one moment longer than I had to. This feeling led to pursuing resolution conversation with him before he was ready to talk. He would storm out to escape and I interpreted his escape as rejection of me. I’ve learned a lot over the last 11 years of marriage. One of them being that walking out means not now. Not never. When I would point out that his actions hurt my feelings, he would get mad at me for being unsatisfied with him and I was usually made to feel like I was the one who had made an error, not him. There was once a time when I felt like I had to fix his emotions. I had to smooth over the angry feelings he had towards me so I could feel good about myself and stop feeling so insecure.

Now that I have practiced the ‘letting go‘ technique, I can experience peace when there is a situation I cannot control. I have said my apologies, and extended the offer of truce. All I can do is wait. But the waiting doesn’t have to be excruciating like it once was. I have learned to surrender the situation to God. I trust that all will work out as I say my prayer, “Ho apono, pono.” It is a Hawaiian prayer translation meaning, “I’m sorry, forgive me, thank you, I love you.” I know he is acting like this because he is not ready to let go of his pain. With compassion and love, I say my prayer over and over in my head.

I don’t know when he will let go of his anger and reach for peace, but I don’t have to know. I can choose peace right now and it doesn’t have to depend on my husband’s choices or any exterior condition. And that doesn’t make me better than him. It doesn’t make me better than anyone. Any person can be the master of their inner life if they choose to be. We have all heard the saying, “Life is 10% of what happens to you and 90% of how you react to it.” Instead of reacting, we can choose to respond. After all, response-ability means the ability to respond. When I think of the word react, I think of an automatic ego-driven insecure reflexive action in response to a stimulus. To me the word response sounds like love, patience, receptiveness, understanding, forgiveness.

But what if we don’t have the ability to respond? We’ve all felt that feeling of being so angry that we can’t control what we do. What if we know we don’t want to flip off the driver that cut us off, but we just can’t stop ourselves? We think, “This is not like me, but here I am doing it.” (I still have out-of-control moments like these. I’m still practicing the process.) It’s like we step out of our body and observe ourselves acting the way we don’t want to act, but we don’t see any way of stopping it. We just watch ourselves in horror, making mistake after mistake. And then we expect ourselves to feel better after letting out our anger on the object of our rage. But we don’t. Well maybe for a second. And then we step out and observe ourselves again and think, “You dummy. Why did you think that would do anything to make you feel not angry? Now you’ve just made things worse. Why can’t you make a move to resolve this in a healthy way?”

So how can we consistently respond instead of react? First, our emotions and our bodies are not separate. The state of our physical bodies gives our emotions feedback and vice versa. So if we aren’t feeding ourselves adequate nutrients in adequate amounts and then absorbing and assimilating them, physiological processes are arrested and we have a much more difficult time trying to control our emotions. Don’t feel discouraged if you haven’t been successful at adopting a healthy lifestyle. Quite often when efforts to eat healthy are derailed it is a result of not being mindful of our thoughts and feelings. Mindful eating is the only scientifically proven strategy for successful sustainable weight-loss or healthy eating habits. It’s not difficult to practice, but it does take commitment to being better than you were last year.

On the other hand, we could be eating really healthy, but if we don’t make an effort to become more aware or conscious of our emotions, triggers, behavioral patterns, and compulsive thoughts we have a much more difficult time trying to keep our impulses in check. Sometimes we decide running away from our problems will be the answer to our pain. Make it go away. I suspect many relationships are ended as the result of this kind of justification for our feelings so we don’t have to look at them. But we can’t run away from ourselves. And if we haven’t learned the lesson, the same situation will keep materializing in our lives until we do. The magical thing is that when we start loving and forgiving ourselves, we automatically do the same towards others. And other aspects of our lives heal too.

So from where does this commitment to being better suddenly materialize? It’s different for everyone, but it really comes from going within and getting real with our true selves. Prayer. Meditation. Sitting quietly alone without distractions. Breathing. Journaling. I decided I didn’t want to stay stuck in self-sabotaging behaviors anymore. A coach who kept me accountable helped me consistently seek a better relationship with myself. I found out that I liked a lot of things about me. And the things I didn’t like? I accepted them and my responsibility for creating them. Then, I intentionally let them go. I don’t have to fight them or feel like a victim of my own subconscious programming that has kept me behaving the same way for years. I can simply let them go.

As for my husband, he’s cleaning as an outlet for his rage. Which is fine with me. He’ll come around and let go of his anger eventually. We’ll talk it out and say our apologies and come together in mind, body, and spirit like we always do. I love him unconditionally. I love him for who he is and who he’s trying to be. I witness his humanity and love him for all of it. (even the not-so-pleasant stuff) For this moment and for as long as I consciously choose, I choose peace and love.

Podcast: Surgery might not be your only solution. Safe and natural pain solutions with Dr. Darla Logan


I hope you love listening to this podcast as much as I loved recording it. Sorry the intro sounds sort of boring. I was trying to be quiet and not wake a baby. Enjoy.

Contact Dr. Logan on her website or call her at 623-396-6107

2016 Webinar Series

This new webinar series starts January 12th is is totally free! I love to add value to whomever I reach, so please join me for these enriching topics:

  • 5 Mistakes moms make when choosing a weight-loss strategy and the #1 most effective strategy
  • “I eat healthy but I still can’t lose the weight!” How real food might be making you fat and sick and how to identify which ones.
  • Encore of “Where the hell did my will power go?” 5 Steps to dissolve cravings with confidence
  • How food is fake and 5 easy ways busy families can eat real food

Register here

Podcast: Could your emotions be manifesting in your gut? An interview with Acupuncturist Jose Montoya


I hope you love the information in this podcast. It sure helped me a lot with my health challenge. 480-777-5522

Podcast: Resolve your health challenges by resolving your emotions; an interview with EFT practitioner Stephanie Rothman

I hope you enjoy listening to this podcast as much as I enjoyed doing it. I learned so much and I’m so excited about learning this amazing healing technique. If you have struggled with establishing new habits, breaking old ones, uncontrollable negative emotional responses to your loved-ones, cravings, anxiety and pretty much anything else you will love this podcast. Enjoy!

quit_smoking_with_hypnosis_stephanie_rothman_phoenix_arizona You can contact Stephanie here and her number is 602-412-3599

Podcast: Has your digestive system been hijacked? SIBO and its relationship to IBS and IBD; an interview with Dr. Keith Wilkinson


Do you suffer from gas, bloating, diarrhea or constipation on a regular basis? Maybe it’s SIBO. Check out this fascinating information from Dr. Keith Wilkinson.

Letting Go

“Whatever it is that pulls the pin, that hurls you past the boundaries of your own life into a brief and total beauty, even for a moment, it is enough.” – Jeannette Winterson


The first time I came across the above quote I was in college and still naïve enough to have no idea what it really meant. I saw it on a poster behind a curtain onstage in a dance class. No one had pointed it out to me, it wasn’t prominently on display, but somehow it had me transfixed. I read it over and over again. The more I read it, I could not figure out what it meant. But somehow I knew it was the most profound sentence I had ever seen and that it would be significant in my life. So I copied it down on the cover of my notebook. I lost that notebook, but years later I thought about that quote more and more. Only now, do I feel like I finally have some understanding of what it means. I have a feeling I will look back at this writing 20 years from now and have so much more understanding of this sentence and I will think that the me that wrote this didn’t have a clue.


Personal growth is hard! Becoming more conscious, more self-aware is painful, and aggravating, and frustrating, and totally freaking worth it! I’ve been on a self-directed journey of personal growth over the past several months. By self-directed I mean purposeful and strategically inspired growth – not the growth that comes from hard knocks and traumatic experience. I questioned the value of my personal growth as compared to the growth that many experience by way of trauma with a fellow coach and she said that becoming more conscious is valuable no matter what path you take. I decided to believe her.


Many of the coaches and mentors whose content I’ve consumed in my journey have emphasized a common theme of letting go. In order to be truly free to be who we want to be, we have to let go of what is holding us back; of who we were before. I had an experience that was so revealing about who I am, who I was, and who I want to be. This experience was a pin; the pin that once pulled, hurled me into the beauty I was born to live and create…


There is a person in my life (we’ll call him Tim) who, while well-meaning, has found it necessary to make comments about my dreams that served to inspire doubt in my mind and fear in my heart. Tim has many, many wonderful qualities that have served to be a great example to me of excellence in many areas of life. I perceived his negative comments to be a lack of belief in my ability to do hard things. In my desire to have validation from this person, I have allowed his personal story of negative beliefs about risk-taking and success to become my own story; and therefore doubt my own ability to achieve hard things. Until I decided that the only validation I need comes from within myself, I allowed the thoughts and intuitions Tim shared about me and my decisions to be my validation.


I am in the middle of embarking on a BIG business venture. I am so excited about this project that I have trouble sleeping. Not because my mind is filled with worry; my mind is filled with strategy, with dreams, with inspired creativity. Over the past two years of my inspired personal growth, I have come to realize that Tim’s advice in the past are a reflection of the limitations he puts on himself. These perceived limitations are his problem, not mine. I have learned that it isn’t necessary for me to have his approval for me to have a dream and shoot for it. So I have consciously not shared my dreams with him. I share my good news, and my achievements, and he expresses sincere congratulations when I do so.


So this BIG dream of mine is really BIG! This is an opportunity for me to make a huge positive impact in the world; to serve humanity and live more abundantly at the same time. The old me would have been totally scared of the risk and the responsibility. The old me would have been more doubtful than hopeful; thinking of all the ways I could fail instead of all the beautiful ways I could be successful. But I’m not the old me anymore. I am so totally stoked about this BIG dream. Recently, it became necessary recently for me to share my dream with Tim for reasons that aren’t necessary to share here. So I did shared my intentions with Tim and he thanked me for sharing.


The next time I spoke with him he said that he had been feeling intuition about what I shared. I knew what was coming and I probably should have just stopped him and asked if he truly thinks what he’s about to say will be helpful. But I didn’t. So I mentally prepared myself. He said that I shouldn’t put all my eggs in one basket. He said for whatever reason, he felt like it wouldn’t work out. He said, “But, I’ve been wrong before.”


I could have responded to him like the old me would have by saying it’s unwise to take advice from someone who has no experience about which they are advising. I could have talked about how I am fully aware that my dream may not work out in the end. I could have pointed out how successful people view risk in the opposite way than poor people do. Tai Lopez calls it risk inversion. But I didn’t. The new me knows there is no point in leading a horse to water that then refuses to drink. I’ve been down that road with Tim plenty of times. So I just smiled and changed the subject to the weather.


I’d like to say that his comments had no effect on me. But even though I have planted new thought programs in my mind, that doesn’t mean that they have fully taken root. The roots of my new thought programs are still competing for territory with my old programs; programs that have unfortunately been nurtured for a lot longer. So as I became increasingly uncomfortable while I stewed in my feelings of self-doubt, unworthiness, rage, betrayal, fear, and anger I suddenly remembered something: a technique that I teach my coaching clients to work through these emotions. I stopped what I was doing and went through the motions of the Peace Process.


And holy shit it really works! I was able to embrace instead of fight my feelings, acknowlege their need to exist, and let them burn out until they were no longer holding my mind and spirit hostage. After doing so, I went about my day until the feelings came up again. I went through the Peace Process again until I felt peaceful and now I feel so much better. I finally feel free from those old programs of self-worth dependency. I can now have compassion for Tim and forgive his need to act the way he does; and love him where he is on his own journey. I don’t have to allow my journey to be intertwined with his.


The new me knows that the possibility of things not working out the way you hope is never a good enough reason not to go for a dream with all your might, mind, and passion. Reframing the meaning of my past professional ventures has taught me that each experience was vital to my personal and professional growth; that the knowledge and skills I acquired were well worth the “failure” they might be perceived as by someone like Tim. I am still bursting in excitement for my new venture whatever it may bring. I am excited for the journey, not the end goal. I am excited for the knowledge and skills I will gain that can never be taken from me no matter what “loss” I may experience.