Italian Dressing Recipe (unreal!!)

This has to be one of my favorite new recipes for the year! I actually had this at Dhamma Pakasa where I learned the Vipassana meditation technique for 10 days silently. 

The fresh crunch of the salad with all of the wholesome goodness of the fixins, what a treat! 

Italian Dressing

This makes about 8 ounces and I mix it up into a 16 wide-mouth ball jar and use one of those metal balls that come with a protein shake mixer cup to mix it. OR traditional whisking works too but the ball in the  jar really helps when you want to pour some out in a snap. 

2 1/2 tsp & a pinch - Soy Sauce or Tamari or Braggs liquid aminos

1 1/2 tsp & pinch lemon juice

2 1/2 tsp & pinch Braggs apple cider vinegar

2 1/2 tsp &  pinch balsamic vinegar

1/4 cup + 2 1/2 tsp & pinch water

1/3 tsp & pinch salt 

1/3 tsp & pinch pepper

2 1/2 tsp & pinch honey

3/4 tsp dill, dried

1/8 tsp oregano

1/8 tsp basil 

1/8 tsp mustard powder

2 1/2 tsp &  pinch tahini

1/3 cup + 1 TBS + 1/8 tsp extra virgin, olive oil

Creamy delicious dressing!! 

Creamy delicious dressing!! 

Naked salad!

Naked salad!

Eat and enjoy!!! 

Take a photo of your meal and tag us or post on our Facebook wall. #honestlivingrecipes


(En-R-Gee, Clove, Fennel, Cypress, Lemongrass, Breathe Again and Peace & Calming) Decembers Essential Rewards Order

Each month I take advantage of something called Essential Rewards. Essential Rewards are monthly orders that accrue points to be used towards future purchases. The longer you are with YL the bigger percentage of each months order on ER comes back to you. I am at 15% of my monthly order coming back in ER points. I will be saving these up for a larger purchase or when I need something and it's not my usual ER date of the 23rd of the month. I edit the order each month to what i need but some people get the same things every month. It's your choice! 

This month I ordered the oils in the photo above and will explain them more in detail. 

En-R-Gee: I LOVE this oil, I tried it out prior and use it in my diffuser on the days I'm feeling like I could use a little boost. I am also sending one to Robs office for him to use on those long days too. This blend increases vitality, circulation, and alertness. Ingredients: Rosemary, Juniper, Lemongrass, Nutmeg, Idaho Balsam fir, Clove, and Black Pepper. Application: Dilute 1 part EO to 2 part V-6 oil complex. Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). For topical, dilute as above indicated and apply to temples, back of neck, forehead, chakras, and Vita Flex points or as desired. Diffuse for 15-20 minutes several times a day if desired. Rub on feet and Awaken on temples for intensified effect. (You can look up the uses of these other oils at

Clove: Medical purposes: Anti-aging, antitumoral, antimicrobial, anti-fungal, antiviral, analgesic/anesthetic, antioxidant, anticoagulant, anti-inflammatory, stomach protectant (ulcers), anti-parasitic (worms), anticonvulsant. Uses: Anti-aging, cardiovascular disease, arthritis/rheumatism, hepatitis, intestinal parasites/infections, for numbing all types of pain, throat/sinus/lung infections, cataracts, ulcers, lice, toothache, acne. Fragrant Influence: A mental stimulant, encourages sleep, stimulates dreams, and creates a sense of protection and courage. Application: Dilute 1 part EO to 4 parts V-6, apply 2-4 drops on location needed, gums, mouth, chakras or Vita Flex points. Diffuse, or take as dietary supplements. For a tickling cough, put a drop on back of tongue. 

Cypress: Medical Properties: Improves circulation and strengthens blood capillaries, anti-infectious, antispasmodic, discourages fluid retention. Uses: Diabetes, circulatory disorders, cancer (Jean Valnet, MD), grounding, stabilizing. Fragrant Influence: Eases the feeling of loss and creates a sense of security and grounding. Also helps heal emotional trauma, calms, soothes anger, and helps life flow better. Can help soothe irritating coughs and minor chest discomforts. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, massaging toward center of body. Apply on chakras and/or Via Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Fennel: Medical Properties: Anti-diabetic, anti-inflammatory, antitumoral, estrogen-like, digestive aid, anti-parasitic (worms, anti-septic, antispasmodic, analgesic, increases metabolism. Uses: Diabetes, cancer, obesity, arthritis/rheumatism, urinary tract infection, fluid retention, intestinal parasites, menstrual problems/PMS, digestive problems. Application: Dilute 1 part EO with 1 part V-6. Apply 2-4 drops on location, chakras or VF points. Inhale directly. Diffuse. Take as dietary supplement. 

Lemongrass: Medical Properties: Anti-fungal, antibacterial, anti-parasitic, anti-inflammatory, regenerates connective tissues and ligaments, dilates blood vessels, improves circulation, promotes lymph flow. Uses: Bladder infection, respiratory/sinus infection, digestive problems, parasites, torn ligaments/muscles, fluid retention, varicose veins, Salmonella. Fragrant Influences: Promotes psychic awareness and purification. Application: Dilute 1 part EO with 4 parts V-6. Apply 1-2 drops on location, chakras or Vita Flex points. Inhale directly. Diffuse. Take as dietary supplement. 

Peace & Calming: This blend promotes relaxation and a deep sense of peace and emotional well-being. helping to dampen tensions and uplift spirits. When massaged on the bottom of the feet, it can be a wonderful prelude to a peaceful night's rest. It may calm overactive and hard-to-manage children. It also reduces depression, anxiety, stress and insomnia. Ingredients: Blue Tansy, Patchouli, Tangerine, Orange, Ylang Ylang. Application: Diffuse, directly inhale or add 2-4 drops to bath water (not too hot). Apply at wrists, edge of ears, or foot Vita Flex points. Dilute 1:15 parts with V-6. Put 4-8 drops on cotton balls or tissues and put in or on vents. Combine with lavender for insomnia and German chamomile for calming. (You can look up the uses of these other oils at

Breathe Again Roll-On: This supercharged version of the RC blend is packaged in a convenient dispenser for easy use when air pollution makes it difficult to breath or throat and nasal congestion strike. Contains four different eucalyptus oils and five additional EO's, all known for their ability to relax airways, make breathing easier and reduce coughing. In addition, these oils have anti-inflammatory characteristics. Ingredients: Eucalyptus (E. staigeriana), Eucalyptus (E. globulus), Eucalyptus (E. radiata), Eucalyptus blue (Azul), Laurus nobilis (bay laurel), Peppermint, Copaiba, Myrtle, Manuka, Fractionated (virgin) coconut oil, Rose hip seed oil. Application: Roll onto throat, neck, or chest every 15-30 minutes for up to 4 hours for relief of symptoms related to colds, coughs, or sinus/lung congestion. (You can look up the uses of these other oils at

And there you have it! That is the power house I have in my home now just from ONE Essential Rewards month. Now I have more points put aside and I have all these goodies at my fingertips. Did I mention I LOVE what I do? I also health coach and think, "Wow, if I got paid for every apple I had people eat, I'd have some change!" Well in this case everyone benefits too!

You can join this amazing opportunity to make your health also your wealth! 

Check out my link by clicking here, select the Premium Starter kit. By starting with this package you get 7 oils and a diffuser along with many other benefits. 

Send me a message with questions or concerns to

Thank you for reading and see you next time! 

I am Pho real! Quick recipe guide for a home favorite.


10 cups rich vegetable stock
5 limes
2 tablespoons Vietnamese fish sauce, comes in a jar or bottle
2 star anise seeds (optional)
1 package vermicelli, this is a rice noodle I get at the Asian grocery in Cedar Rapids called Saigon Market on 2nd Ave near the new fire station, they are very helpful for any questions you might have
1 1/2 cup bean sprouts, make sure you look for the freshest container, dates should be posted
6 green onions
1/2 bunch cilantro, try growing some in the kitchen!
1 pound local farm raised chicken breast
1 cup basil leaves, grow these at home too
2 jalapenos
4 serrano chilies
Additional fish sauce
Sriracha or other Asian chili sauce

Bring stock to a boil in a large stock pot with the juice of 3 of the limes, fish sauce, and star anise if using. Let stock boil for 15 minutes. 

In a separate pot, bring water to a boil and cook noodles according to package directions. Drain noodles. While noodles are cooking and stock is heating, prep the condiments. Slice green onions on a long diagonal. Roughly chop cilantro. Slice chicken into as thin a slice as possible with a very sharp knife. Rinse basil, dry, and put on platter for service. Slice remaining limes and arrange next to basil on serving platter. Thinly slice chilies and arrange on serving platter. 



Place platter on table with fish sauce and chili sauce. Serve noodles into bowls. On top of noodles, divide evenly the bean sprouts, sliced green onions and cilantro. Top herbs with chicken. Remove star anise from stock. Ladle hot stock over each bowl of noodles and chicken. This should cook the chicken due to the temperature and the thin slices. If you prefer cooking before this step you can put it into it's own pot of bowling water then add to this bowl with noodles. Serve immediately. 


Allow each person to season bowl to taste with additional lime juice, basil, sliced chilies, fish sauce and chili sauce. 

Ocotea Young Living Essential Oils

Along this learning journey of essential oils I have grown to love Ocotea. What does this oil do? Let me tell you!!!

In October I highlighted Ocotea for it's help with reducing sugar. Read that blog here. 

Ocotea (ocotea quixos)

Plant Origin: Ecuador, Central and South America

Extraction Method: Steam distilled from the leaves

Medical Properties: Anti-fungal, disinfectant, anti-inflammatory 

Uses: Reducing hypertension, high blood pressure, and anxiety; balances the body's internal response to irritation; has natural cleaning and purifying properties; lowers insulin needs for diabetics and reduces blood sugar fluctuations; disinfectant; digestive support. 

Application: Dilute 1 part essential oil with 2 parts V-6 Vegetable Oil Complex or other pure vegetable oil; Or apply 1-2 drops on location (wrist, neck, etc); diffuse; put into a capsule and take one daily or as directed by health professional. 

I've been using this oil in the afternoons when people typically feel the need for a sugary beverage for energy. It keeps me relaxed and that in turn helps me stay focused. 

I can connect you to wholesale pricing via my Young Living website. Click here to view my favorite oils and click the Sign Up link to order your Premier Starter package now! 

Still have questions? Call me or email me! 

Slow Cooker Quinoa and Squash

Slow Cooker Quinoa and Squash

As this layered slow ­cooker squash casserole recipe cooks, the liquid from the tangy tomatillo salsa and summer squash is absorbed by the quinoa, adding tons of flavor to the final dish.

Yield: 10 servings Active Time: 30 Total Time: 240


12 ounces tomatillos, husked, rinsed and chopped

1 pint cherry tomatoes, chopped (I subbed in my very own steamed tomatoes, 1 32 ounce jar)

1 poblano or bell pepper, chopped

1/2 cup finely chopped white onion

1 cup vegetable stock

1 tablespoon lime juice

1 teaspoon salt

1 cup quinoa

1 cup kidney beans

2 pounds small yellow summer squash, cut into 1/4­inch slices

2 tablespoons chopped fresh oregano


  1. Combine tomatillos, tomatoes, pepper, onion, lime juice and salt in a medium bowl.

  2. Coat a 5­ to 6­quart slow cooker with cooking spray. Layer quinoa, 1/3 cup cheese and

    all of the squash in the slow cooker. Top with another 1/3 cup cheese. Spread the tomatillo mixture on top, but don’t stir the ingredients together. (Refrigerate the remaining cheese to use for the topping.)

  3. Cover and cook on Low for 4 hours. Serve sprinkled with oregano and the remaining 1/3 cup cheese.

Make this and let us see!! #honestlivingcooking

Tips & Essential Oils for Sugar Control!

The hot topic right now is sugar, sugar, sugar! This sweet sensation is destroying the health of many and is a hard one to reduce. I've waded through some articles, documentaries and online journals to find information for a good read! 

How much sugar ARE we eating? 

1. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day(37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).”

Review this website for the common items you consume and take note to see if your days are high or low in sugars. 

How can we reduce sugar? What helps with cravings?

Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, and may cause sugar cravings to become more frequent.

Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

Eat sweet vegetables and fruit. They are naturally sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia and barley malt.

Get physically active. Start with simple activities like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self­medicate with sugar!

Get more sleep, rest and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is: sugar.

Evaluate the amount of animal food you eat. According to yin/yang principles of eating (such as in Macrobiotics and TCM), eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.

Eliminate fat­free or low­fat packaged snack­foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller­coaster ride of sugar highs and lows.

Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

Slow down and find sweetness in non­food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed! 

Essential Oils for Sugar Cravings and to Satiate Self.

As many of you know, I LOVE my Young Living essential oils. My body, home and place of work includes the use of oils. Why not use them to curb sugar cravings? Let's check it out!

Sugar cravings can be caused by:

  • Nutritional Imbalance

  • Mental Fatigue or Low Energy

  • Emotional Eating/Habitual Patterning

  • Emotional Stress

Essential oils address the emotional and physical components of these issues.

Dill Dill Essential Oil has traditionally been used to support the digestive and respiratory system. It is stimulating, revitalizing, and balancing. Roman gladiators rubbed Dill on their bodies, believing that they could reduce nervousness and stress before battle. Inhale or diffuse this oil, also use on a 50:50 diluted mix on temples, abdomen or as desired. Maybe used as dietary supplement.

Slique - Helps to control sugar cravings and hunger while providing maintaining healthy blood sugars when already in normal range. It also contains oils that have cleansing properties and is part of Young Living's Healthy Weight Management Kits. Just place a few drops of this oil in water to promote cleansing of the body and help control hunger, especially when used in conjunction with Young Living's Slique Oolong Tea or the Slique Kit.

OcoteaFrom the cinnamon family, it may help to maintain blood sugar levels already in the normal range. Ocotea also has natural cleansing and purifying properties. Dilute 20:80 for putting on desired locations, diffuse or inhale. Maybe used as dietary supplement. 

Peppermint Alan Hirsch MD studied peppermint's ability to directly affect the brain's satiety center, which triggers a sensation of fullness after meals. Put a drop into your drinking water. Maybe used as dietary supplement. 

Shop and begin getting oils here now! Click.  





Here is the link to the new documentary Fed Up. Click here. 


Come to our viewing November 10th 5:30-7:30, the movie will run for 92 minutes and discussion, optional hour until 8:30 to go into further discussion. For location click here. 

Click the Facebook event here to RSVP! Thank you! Check out my Facebook page here! 


Thank you for checking out this blog and look for the next one on a great Indian recipe crockpot style! 

Ft80 Polar Watch- My FAVORITE Training Tool

If you know me you know that I like to be active, I love to organize and I love to be efficient! 

Chakra says she likes it too ;)

Chakra says she likes it too ;)

The Polar Personal Trainer watch FT80 is a must have for anyone wanting to track their fitness, improve their performance or just have fun seeing what their heart can do. I wear mine each time I workout and then sync it up to my online program especially for me. It gives me goals, tracks where I am in them and will suggest things to gain progress. 

This sweet device comes with a heart monitor, I am a small person and it even works on me! The syncing device is easy to use, you just put your watch on it and it syncs! The online personal trainer will show you your workouts and track them. 

Each person takes their initial resting heart-rate, they call this the fitness test. Then it advises 3 ranges your heart should be in and for how long. It typically suggests being in 1, which is low, for a small amount of time, 2, which is your medium heart-rate, and 3, for a little bit longer than 1. OR it gives you a completely different length and intensity of a workout that keeps you out of a plateau. It was so interesting to see my heart-rate during my workouts. Sometimes when I was sure a specific thing like a squat would push me into level 3 actually had me in 1 or 2. But then when I did things like push-ups I was in 3 the whole time! I LOVE my FT80, cheesy or not!  

FT80 gets FIVE Stars!! It is durable, comfortable, and works great. Most important of all, it is helping me improve my fitness levels!

Click for:

My Online Store to order the FT80, this makes a great Christmas gift!!!! 

Polar Fitness Facebook Page

Be a Health Coach

Health coaching is an opportunity to share all of your passions for healthy living with others. To turn those phone calls and emails into a viable business of consulting those that want to learn from you. 

My office in Hiawatha, IA 

My office in Hiawatha, IA 

For me it started with just getting calls and requests from people I knew to people finding me at events, cooking demos and online. I went to Institute for Integrative Nutrition to received certification and began to build my business. I LOVE what I do and suggest anyone interested to follow this link and see if IIN is right for you. 

Today I am an ambassador for IIN and I send anyone interested in learning about true health for themselves or to be a health coach. I continually go back to the learning modules to reassess and soak in the knowledge. 

Message me if you have questions and call IIN for current pricing. Thank you!!! 

Olive you!

In my house we have either a plethora of food (yes I cook constantly) or snack heaven. Rob tends to remember better than I that a big bowl of olives is delicious!

What is so deliciously amazing about olives? Read these top 10 benefits!

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

1. Cardiovascular Benefits

When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

2. Weight Loss

It appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

3. Cancer Prevention

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

*from undergroundhealth

Coaching Coaches

Have you always dreamed about being a health coach? Do you like to share your insight, knowledge and resources with people? Do others gravitate towards your shine and light?

Going to IIN was a great step to move towards my goals and dreams. Once you are in a class of thousands from all over the world that have similar ideals as you, you won't be able to help but smile and know that you are amongst friends and comrades! 

Once you are on a path to being a coach, of any kind really, we can start you on the Coaching Coaches program! I will personally assist and guide you through taking your passion and turning it into a business! 

Contact me for options on Coaches the Coaches program and click the photo below to begin expanding your potential and your success. Your ideal career is waiting for you! 

Click to learn more. 

Click to learn more. 

31:31 A new challenge 31 days after turning 31. 31 days of no drinking!

31 days of zero alcohol the day after I turned 31

My birthday is July 28th, this year it fell on a Tuesday. Also this year when I turned 31 I thought about things I've tried, things my clients try and things that would do a body good. After a couple months of events and summer grilling out I came to rest on this. NOT A DROP OF ALCOHOL FOR 31 DAYS. It wasn't easy, and not because I drink a lot, but because so many activities seem to include alcohol and it is nice to enjoy a spiced bloody mary on a hot day while gardening or reading a book. At first I wondered what I would do on day 31. You'll see how it the past 31 days have transpired. 

Here's what happened. 

New office furniture! This was on the first day. I was feeling great, not paying attention to it to much and really didn't notice anything yet. Office is in Back in Line Chiropractic and Wellness at 102 A Ave Hiawatha, IA 52404, also coach via phone and online. 

This is the day I found I was being awarded the "What's Your 50?" The second is the day I got my award. I was nominated by the Cedar Rapids Blue Zones Project. This award goes out to 50 people in the whole state of Iowa once a year. Taken from the website, "Through the “What’s Your 50?” campaign, we encourage Iowans to participate in volunteer and service activities at least 50 hours per year.  Research has shown that an annual contribution of 50 hours tends to be a tipping point for maximizing impact; both to the individual who volunteers and the benefactor of their service.  Imagine the difference we can make by working together to meet some of our communities’ toughest challenges"

There was a lot of gym, Rierson Fitness and yoga time. Along with a wedding on the 4th day! Rob's friends got married in the most beautiful barn and we enjoyed friends and conversation all evening. I had approximately 4-5 bottles of water. By this point I was feeling the "pressure" to drink, not in an aggressive way but each person that saw me empty-handed offered to get me a wine or a beer. I did fine and made it through with about 20 trips to the bathroom. 

The next morning I was able to wake up, exercise and enjoy a good book. So often the weekends are packed but with so many activities to do it was wonderful to feel fully refreshed. This book was gift from Rob on my birthday as a recommendation from my friend, Anne Erps, out in DC. It is by Sheryl Sandberg and discussing women leaning in to adverse situations to learn, grow and excell. "Lean In" The weekend was wonderful. 

lean in book.jpg

It was now into the Tuesday, one week down on 31 days. It was ok, I really hadn't noticed a lot of things that were different. Except for the fact that I was completely refreshed and not an ounce of groggy or tired. I started to think, wow, so I am responsible for how I feel....

Here comes the first Wednesday of the month. This always brings Impact CR Siren Wednesday, which was at the Cedar Rapids Museum of Art. They always have lovely appetizers, wine and beer. Impact CR's mission is, "The concept is simple - provide our members the opportunity to connect, have a voice and make a difference in their community. " After this event I noticed I snacked a bit more when I did not have wine. Interesting. 

The second weekend of 31:31 no alcohol!!! This was a great weekend for gardening, cleaning my basement, which was overdue after all of Dad's things being down there and Robert's brother, Daniel, living down there. There was a moment when I wanted to make a small bloody mary and go garden....just to remember I can't! Ack! The gardening was just as beautiful and fun as usual. This free time also gave me the opportunity to get up to speed on all my essentials for the week and assess what I needed. Charka, Rob and I had some special family time at the Cheyenne Dog Park then I curled up for a read out back. "An A-Z Guide to Food Additives

vitamins all.jpg

NeoCell had sent me their Collagen Sport Ultimate Recover Complex to review. I had plenty of time to post this up on my Honestly Yours Blog and actually now offer it in my online store. I give it an A+ and also recommend the protein powder at the Back in Line office! To get this much done in one week was amazing. I was 13 days in. I surely felt amazing, there had been a fair amount of events that I couldn't partake in the alcohol but the pros were outweighing the cons. 

POWER MONDAY! We kicked this off by our maiden voyage using our Champion juicer. We LOVE it and it works so smoothly with all the produce and has fast and easy clean up. I was thinking how nice it would be to have a dinner and a drink with my mom for her birthday on the weekend....then I remembered 31:31!!!! ACK! I was going to miss my moms birthday beverage in trade for a root beer. Then I realized, my commitment and life begins NOW. Let's see how far I can take this 31 day challenge. What can I do with this?! 

It had been a full week of clients, meetings, Shero planning and family. But I had realized it was really about me. Taking care of me, challenging myself and staying committed. The 14th Dr CJ Kleene DC from Back in Line and I put on a Meal Planning Workshop. It was amazing, everyone went home with vegetables lasagna and the kids enjoyed it too

It was after that that I realized I had a social gathering for the networking group I am in, Corridor Business Builders in TWO days! At a golf course. In the evening. AND my mom's birthday was that Saturday! Oh dear. 

"CBB is a unique networking group dedicated to relationship building, networking, and community service. Several goals of CBB include growing and building lasting relationships among members, encouraging personal business development and growth in a variety of ways such as referral business, financial success, and personal and professional development."

About this time I saw a friend post about this savory looking bloody mary and it about did me in.

The weekend flew by. At the golf outing I drank my fair share of water, had a few extra appetizers, cheers-ed my mom with a root beer and had to part ways for late night socializing but I had made it through. It wasn't incredibly hard per say, but it is so common place to have a libation with an event, meal or celebration. The occurrences were adding up. 

The 21st was Iowa Valley Food Co-op day. It was amazing! I had unexpected weight loss, hours of increased productivity, more fun and feeling good! However....I was beginning to crave that familiar salty bloody mary that I liked to kick back and enjoy while reading or out with friends. 

BUT I had announced that I was going to Costa Rica in February to the Wanderlust Teacher Training! THANK YOU! To all the Honest Living friends and clients for this opportunity!! 

"We are a direct-to-consumer cooperative of producer and consumer members in the Cedar Rapids/Iowa City area. IVFC is a web-based cooperative where consumers can order products directly from area farmers and other local businesses. IVFC acts as a facilitator, providing a marketplace for all types of local producers, processing orders and payments, and facilitating delivery to consumer members." From the IVFC website. 

At 26 days in we ran the Run For Shelter 5k for the Willis Dady Emergency Shelter. It started to downpour so I ducked for cover while Rob blasted through the second half. 

August 23rd I was feeling that I could take on the world and had motivation from the morning run.  Rob and I decided with Rob to climb the Praying Monk in Arizona January 2015! 

After spending more and more time outside and in the garden I could see just how this sabbatical was improving my health and my outlook on the day. I've always enjoyed the quiet and peaceful life but lately it has felt better and better. After dad passed there was a chaos to life. And now it is coming back into focus very clear and very calm.  

By this point I had become common place to forgo or not even miss joining others for a libation. I had filled my time with personal development and activities. Yoga everyday, lots of water, plenty of rest and getting everything done each day that needed attention. With a clear head too I might add!

Aug 27 yoga.jpg

The final visit to Camp Wapsie August 28th for The Shero Experience! I could NOT have pulled this off if I had been groggy, hungover or tired. This was a real example of a benefit the 31 day Challenge gave me!  

Finally it was August 30th. I could have a bloody mary....but did I? No sir. Rob and I got up early and headed to Pictured Rock in Iowa with a friend for some rock climbing!!!! A huge benefit of no drinks!!! 

So what did I learn on this 31 day challenge? 

I learned that there are temptations and opportunities EVERYWHERE to have an adult beverage. I learned that most people would like a person to join in and have a drink. I learned that many events serve alcohol, but most of the activities I like to do are best done stone sober. I learned that I feel great everyday and get a lot done this way. 

Most importantly I learned that it's OK to say, "No Thank You." It's September 8th and I still haven't had a drop. The funny thing is it's going further and further from my mind as an option. 

Will I have a drink again someday? Yes. This challenge was a way to see if I could dedicate myself to something that seems so common. It wasn't that I think everyone should refrain from alcohol, it was a test of will power. And I did great! 

What is the next 31 day challenge? 

I am going to set my next challenge as starting today September 8th to October 9th to be 

Yoga Every Single Day!!! 

Follow my challenges on Instagram and Facebook and send me challenge ideas!

Post pictures of your own!

#honestliving #31daychallenge #jackiefetter

"A nice person is a 'yes' person, whereas a good person is a person who accepts their responsibility in things and moves forward and tries to constantly evolve and isn't afraid to say no or challenge someone or be honest or truthful."Miranda Kerr

Pickles, pickles, pickles!

I LOVE pickles!!! Have you ever had a fresh crunchy pickle? I'm going to post up the blog on how to make it then chat about them after I taste my home grown pickles!

This pickle recipe is great for pickling cucumbers as well as a variety of other vegetables. That's right—you can make pickles out of cucumbers, cauliflower, green and red peppers, onions, green tomatoes, summer squash, baby ears of corn—lots of different vegetables can be pickled!

  • Make a brine of 3/4 cup of pickling salt, 2 1/2 quarts of water, and 1/2 cup vinegar, heating to dissolve the salt and cooling before use.
  • Slice, dice, chop or leave the pickles whole! Add them to the mason jars. 
  • You can also alternate layers of vegetables—small (3-4 inches long) whole cucumbers or large pieces of other vegetables—with layers of fresh dill in a large crock or ceramic bowl. For an extra kick, add hot red peppers and peeled garlic cloves. 
  • Pour brine over vegetables, and make sure you fill it all the way to the top with no air. 
  • Let this sit for 2 weeks. I have half my batch in the fridge and half on the shelf to see the difference in taste and processing times. 
  • When the two weeks is up, snack away!!! 

What does and does not come with health coaching?

Health coaching is an approach to life that mirrors other techniques and services but is in a world all on it's own. Here is a short tutorial through health coaching do's and don'ts! 

What to expect from a health coaching program 

Over 6 months we will meet twice a month for 40-50 minutes each session at my office in Hiawatha. We will create a warm and relaxing environment to learn and expand your health. 

Being a part of a health coaching program means: setting aside time to read literature, taking an active role in your health, being mentally present in session, trying health techniques and cooking at home, completing action steps in your online profile and reviewing your online profile and binder throughout the week. You are very important and I often respond to emails or journal entries online within 48 hours. Most communication and review of online dialogue will be during our sessions. 

What I as a coach do: advise options, provide support, keep accountable, offer guidance, explore recipes and preferences, find sustainable ongoing food tips specific to each client, help set goals with clients, uncover reasons for cravings, pay attention and listens to all you have to say, find ways for clients to intake vitamins and minerals each day, introduce healthy substitutions for foods/meals, encourage personal growth and confidence, instill ways to cope with stress and everyday life. 

What I as a coach do not do: criticize, speak negatively about habits, make guarantees or promises (this lies within you), judge or blame, try to make everyone like me (I believe in bioidividuality, each person has their own needs), have all the answers (this again comes from within the client at times), non-confrontational, and most importantly “tries to get you to exert overt control over your impulses, compulsions, or addictions without helping you to appreciate and resolve the underlying causes.” taken from Good Therapy website, “Warning Signs of Bad Therapy”. 

Definition of health: A balance of primary and secondary food. Having full mind, body and soul connection. The proactive approach, honesty and ongoing care of self to avoid illness, disease and excess weight. 

Turn that old banana...into banana almond bread! Gluten free!!

Banana Bread GF

2 medium bananas, mashed

2 tablespoons coconut oil, melted

1 tablespoon honey

1 tablespoon vanilla extract

3 eggs

1 cup (4 oz.) almond flour

1/2 cup (2 oz.) coconut flour

1 1/2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

1/4 cup chopped almonds

1 teaspoon turbinado sugar (not paleo, totally optional!)


Preheat oven to 350 degrees F. Grease a 5x7-inch loaf pan.

Mix together the bananas, coconut oil, honey, vanilla, and eggs until completely combined. Add in the almond flour, coconut flour, baking soda, salt, and cinnamon and stir until all the ingredients are fully incorporated.

Pour the mixture, which should be thick, into the prepared loaf pan and smooth the top. Sprinkle the chopped almonds and turbinado sugar evenly over the top.

Bake for 32-35 minutes or until the bread is golden brown and a knife comes out clean. Let cool for 10 minutes and then invert onto a wire rack to cool completely.

Keep tightly wrapped for up to 3 days.

Product Review! Neocell Collagen Sport Ultimate Recovery Complex (Protein Powder)

Ok Honest Friends, I have been searching for a protein powder my body and mind can make peace with. This seems to be the best I can find. Neocell is so awesome for sending me this to review. So here goes!


This protein is easy to mix, it is not as thick as other protein drinks but I have come to like this. I tried the Belgian Chocolate variety and I believe this will be my protein powder of choice from now on. I mix it with filtered water and drink it right after my workouts. There is no after taste or gag effect like some proteins. For as clean as it is I am very impressed with the flavors and the effect I can feel on my body after each workout and follow up with Neocell. I like that it hits more than just the protein aspect but also cares for my joints. That is HUGE for me, I enjoy high impact activities as well as your usual light activities. 

Flavors:  Belgian Chocolate, French Vanilla

Sizes: 1.5lb & 3lb


It helps the muscles, joints, energy and nutrients. Free of gluten, sugar, artificial flavors, lactose or synthetic ingredients. It has a refuel and recovery aspect with pure ion-exchange whey protein isolate (no concentrates or blends), an amino acid blend, and L-glutamine. The replenish and regenerate formula uses super collagen bioavailable peptides (connective tissue support) with multi-vitamins and protective antioxidants. 

15g bioactive collagen + 15g whey isolate = 30g protein per serving 

Where to find this? It is sold at Frontier Coop, I have not found anyone with it for sale in Cedar Rapids. I order mine in bulk. If you'd like to try it I will surely order you some! 

Prices: 1.5lb $34.95, 3lb $57.95

Email me at 

Sweets for your Sweetheart

My mailbox is often full of requests for replacements or substitutions for candy! Well search no more. Here is my GO TO for sweets!

Sweetheart Bars

4 servings

1 cup quick oats

¾ cup PB, HyVee has organic crunchy that works great for this recipe

¼ cup honey, try to find local raw honey (NewBo at the Egg Basket)

½ tsp vanilla, Frontier has a great one

¾ flax seeds

¼ cup dried fruit, I use a cherry or berry 

¼-1/2 cup dark chocolate chips, I use 60% cacao 

Mix and shape into hearts then chill! These can be rolled into balls and over shaved coconut before they are chilled.

Tweet a pic of your treats to #honesttreats!