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!!! 

Roast Garlic Tutorial

How to Roast Garlic 

Do you like garlic more than you love it? Roasting it might be a better option for you to help ease the strong flavor of raw garlic. 

Here are some easy how to steps on roasting garlic. Save it for making sauces and putting into recipes like spaghetti sauce, spread for sandwiches, or sweet potato mash. 

Step 1: Preheat the oven to 400F. Peel off the loose skin.

Step 2: Cut off the head so the garlic is exposed at the top.

Step 3: Place a piece of tin foil underneath the garlic and drizzle about 1 tsp of olive oil on top, making sure to cover each exposed clove.

Step 4: Wrap each garlic clove in tin foil and place in a small oven-safe dish or muffin tin.

Step 5: Roast in the oven for 35-55 minutes at 400F until the cloves are golden in color.

Step 6: Allow to cool for 10-15 minutes before gently squeezing the garlic out of each skin. You can also use a paring knife to cut away the skin.

Benefits of Garlic

1. Garlic has been found to assist babies to gain weight while they are in the womb. Next time you have a baby prepare to have garlic breath. Except if you have a history of large babies in which case maybe you want to skip the extra doses? 

2. Garlic strengthens the immune system as well as helps to fight chest infections, coughs and congestion. In the winter months garlic is a great food to boost your immune system and ward off colds and flu. An old folk remedy is to eat a clove of garlic that has been dipped in honey at the first sign of a cold. Why not try it and see if it works for you? 

3. Garlic contains high levels of iodine which makes it a very effective treatment for hyperthyroid conditions. Treatment with garlic has been shown to greatly improve this condition. 

4. Scurvy is treated by vitamin C and garlic contains good levels of vitamin C too. 

5. Popular folklore says that garlic is good for more than scaring hungry vampires away! Impotency has long been thought to benefit from doses of garlic, and treatment continues in many communities to this day. Why not try treating yourself with garlic for several months before you head off to the doctor for that Viagra prescription? 

6. Cardiovascular disease can be reduced by ingesting garlic. LDL cholesterol is no friend of garlic and the aortic plaque deposits that gather on the walls of your body’s veins can be reduced with the use of garlic too. Studies have shown the amazing benefits of taking garlic in relation to heart disease. 

7. Fungal and bacterial vaginal infections are toast when treated with garlic! When crushed or bruised, garlic releases Allicin which is a sulphuric compound that is a natural antibiotic. WWI soldiers even apparently used crushed garlic on infected wounds suffered in battle. If you decide to take garlic in tablet form be sure to use powdered capsules. The processes used to create garlic tablets destroy the Allicin that is present. 

8. Garlic is a great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 can also assist with mood swings and improve your cheery disposition! 

9. Garlic can aid in the prevention of multiple types of cancer. Bladder cancer, prostate cancer, breast cancer, colon cancer and stomach cancer have all been shown to have their tumors reduced when treated with garlic. Vitamin B6 is said to have cancer fighting abilities. 

10. Garlic regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes. Seek medical advice if you believe the use of garlic could help your condition. 

*from natural blaze website


Fresh Tomato Spaghetti Sauce

This is such a popular recipe right now due to the excess tomatoes everyone has pouring from their gardens! Let me know how it goes and snap some photos! #honestcooking #freshtomatoes #spaghettisauce Post them up on Instagram, Twitter and Facebook, don't forget to tag me!

Fresh Tomato Spaghetti Sauce

Total Time: 2 hrs 10 minutes

Prep Time: 5 minutes

Cook Time: 2 hours 5 minutes

  • 4 lbs fresh tomatoes, chopped & peeled

  • 2 medium onions, chopped

  • 4 cloves garlic, chopped

  • 1/4 cup fresh basil, chopped (dried 1 TBS)

  • 1 TBS garlic powder

  • 1 TBS onion powder

  • 1 TBS dried parsley

  • 1 TBS dried oregano

  • 1/4 cup olive oil

  • 1 teaspoon salt


  1. To cook pasta sauce, heat olive oil over medium heat in a large iron skillet or heavy saucepan.

  2. Add onion, basil, garlic and salt.

  3. Saute until onion is tender, approximately 5 minutes.

  4. Add tomato, parsley, powders and oregano; heat to a boil; reduce heat and simmer, uncovered for about 2 hours, stirring often or until sauce has thickened.

  5. Enjoy!!

Health benefits of Tomato

  • Tomatoes are one of the low-calorie vegetables; hold just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are an excellent sources of antioxidants, dietary fiber, minerals, and vitamins. On account of their all-round qualities, dieticians and nutritionists often recommend them in cholesterol controlling and weight reduction diet-programs.

  • The antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors. Total -ORAC (Oxygen Radical Absorbance Capacity) in this vegetable is 367 µmol TE/100 g.

  • Lycopene, a flavonoid antioxidant, is an unique phytochemical present in the tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, lycopene may help protect cells and other structures in the human body from harmful oxygen-free radicals. Studies have shown that lycopene protects the skin from ultra-violet (UV) rays and thus offers some defence against skin cancer.

  • Zea-xanthin is another flavonoid compound present abundantly in this vegetable. Zea-xanthin helps protect eyes from "age-related macular related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.
  • The vegetable contains very good levels of vitamin A, and flavonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.

  • Additionally, they are also good source of antioxidant vitamin-C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.

  • Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium.

  • Further, they carry average levels of vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements.

Quick Quiche Recipe! DF and Veg

I LOVE quiche for the simple fact that I can cook two, eat one that week then freeze the other. And that means NO cooking in the morning. Woohoo!!

This incredibly easy recipe can be altered to your preference of ingredients. Personally I just choose the vegetables that need used up first!


6 eggs, I get mine from Iowa Valley Food Coop

1 TBS Olive Oil

1/2 cup Onion or Veg of choice

1 Red Bell Pepper or Veg of choice

3/4 cup Unsweetened Almond Milk or Coconut Milk, dairy is best left on the shelf ;)

1/2 tsp Baking Powder

3 TBS Almond or Coconut Flour

1/2 tsp Himilayan Salt

1/2 tsp Paprika or preferred herbs or spices

1/2 tsp Dried Thyme or preferred herbs or spices

1/4 tsp Cayenne Pepper or preferred herbs or spices

1/8 tsp Black Pepper

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

1 - Preheat oven to 350 degrees.

2- Mix eggs with whisk. Add in spices and powders. 

3- Chop all veg then place in the bottom a greased glass or metal pie pan. I used real butter for this. Olive oil works great too. 

4- Pour eggs over and then bake for 30 to 45 minutes. This might actually take longer the more water dense vegetables you selected. 

5- Use a tooth pick to puncture to the center to check for moistness. 


Celery, red bell pepper and onion. 

Celery, red bell pepper and onion. 

Beets, carrot and onion. 

Beets, carrot and onion.