Well Labs brings vitamins with a conscious

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Business Spotlight!!! 

Name: Well Labs

Website: mywelllabs.com

How did you start? 3 crazy girls wanted to give everyone, EVERYONE access to easy and practical nutrition information. Well Labs started in Cedar Rapids, IA, but delivers nutrition and health all over the U.S.

Tell us a little bit about yourself? Your home life?: We are 3 busy ladies: Chiropractors, nutritionists, business owners, moms, sisters, professors, wives, etc. We have a lot going on and we have realistic health, not idealistic health in mind.

What is your main focus in health?: Nutrition, and convenience!

What is your basic routine? : We all three have different lives, and 3 different routines!

Do you participate in charities or nonprofit help?: "Get health. Give back." is our motto. We donate part of our profits to making lifestyle medicine and preventative health accessible to kids that can't otherwise afford it.

What are your goals or intentions?: To make nutrition high quality easy, practical, and accessible.

What advice would you give to someone looking into wellness?: Do what's right for your body. Not everyone is the same!

How can we help support you?: Visit mywelllabs.com, read our blog, check out our mission and our shop.

Big THANK YOU to Well Labs for taking the time to fill us in on their offerings and to get to know them! In my life I have started utilizing their vitamins and love that a portion of it goes to kids in need of their vitties! 

Make sure to take advantage of their December special! These are 3 stellar women I have the privilege of knowing, let's show them our support! 


If you haven't joined my Journey to Wellness then jump on board! Click LIKE or FOLLOW!

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Brides or Bridezillas? Don't let your food stress you out!

Brides....Bridezillas? Don't let your food stress you out! 

As a "newly" engaged woman I am learning that it is no surprise why the term Bridezillas exists! After hearing the stories from many of my wedding vendors and seeing the push for brides to be smaller in their dress I learned one thing...they probably aren't Bridezillas, they are probably just HUNGRY! 

Depleting the body of precious nutrition and fuel is surely a recipe for disaster. Some couples even begin a family shortly after marriage. With those hungry bodies and finished goals it is a common time for adding on too much too soon or choosing those junk food items that were on the NO list for so long. A woman's body is her child's only source of nutrients for building their systems for the rest of their life

If fitting in a smaller dress is on the agenda or if having kids after the wedding is the plan, then special care and the right plan is surely essential! 

If you are that bride or know of one that needs help ....Email me to make that plan become a reality! 


Follow my bridal and Journey to Wellness on Instagram! 

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Thank you for stopping by! 

Shero Experience Keynote Speaker Announced!!

ERNESTINE SHEPHERD

THE WORLDS OLDEST FEMALE BODYBUILDER!!! 

We are incredibly excited to announce that Ernestine Shepherd will be joining us September 3rd, with a visit to The MAC, through the 4th, teaching a morning activity at Shero! 

Get to know this years keynote speaker by watching this short video!

"Feeling better than she did at 40, bodybuilding champion Ernestine Shepherd shows us that ”being out of shape” as we age truly is merely an option — NOT a mandate! She is a role model not just for senior women everywhere, but for every one of us." excerpt taken from her website

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

 

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. 

OR 

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! 

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!!! 

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. 

Referral Rewards Program, FREE stuff!!

Referral Rewards Program 

Wouldn't it be nice to get rewarded for your referral? We can do that here at Honest Living!

Friends and clients are highly appreciated and valued. Your support and willingness to share has prompted me to add a referral rewards program. By sharing your good experiences and appreciation for these services Honest Living has been able to grow. 

How can you get a free appointment or give one to a friend?

It's easy! Simply put your name in every time you participate in an activity below. 

1- Join us at one of our monthly gatherings. These have ranged from 5k's, dinners out, Farmers Markets or a Young Living meeting. Click here for the events page, EVENTS. 

2- Host a cooking and nutrition party! Never heard of this? It's kind of like the evenings spent painting together or bowling....except it's based around food! Who doesn't like to eat?! Invite your friends, buy some wine and have fun. I will come with all the goodies and you can relax!

3- Good old referral for friends and family. Give the Honest Living by Jackie Fetter and have them set up the appointment by leaving a message with Back in Line Chiropractic and Wellness office 319-892-3363 or email me by clicking here. 

Referral Rewards Benefits to You

Existing clients receive discounts for each client referred. If the full amount has already been paid then a reimbursement can be given or Young Living bucks can be earned. 

Referrals from anyone that is not a client will receive credit towards an appointment or membership. Young Living bucks are also available. 

Anyone referred would receive a complimentary consultation and then the referral rewards will be credited once the referral has committed to a program. 

Rewards Plan

1 client = $5 discount

2 clients = $10 discount

3 clients = $15 discount

4 clients = $20 discount 

Rewards beyond this will maintain at $20.00 maximum. 

 

Share your bucks with friends and family if you'd like! 

What does a 6 month HL plan look like?

Feel good and enjoy the view from a healthy you! 

Feel good and enjoy the view from a healthy you! 

What Does Health Coaching Look Like? 

Have you ever wondered, “What does a Health Coach do?” This will help explain that. Yes you’ve read the page on the website but what do we actually do each session and for the 6 months working together? 

Through my years in personal development and along my studies I have constructed a basic plan for all clients. However each client is different. They have different goals and desires. While I do still go over similar things with each client I do make each plan specific to the clients needs. With each client we do touch on health in ingredients, produce, cooking, activity, joy, happiness, and other basic aspects of wellness. You will also receive a personal online profile for us to communicate, track goals and share files and a binder for your recipes and your information. 

Each session begins with a Revisit Sheet. We fill that out together, some clients like to fill theirs out before the session. Clients usually update me on recent happenings or things going on in their life then we find a path and areas of focus for the next couple weeks. The goal is to uncover the areas that would benefit from help and devise a plan. By using my schooling, mentorships and past experience I have most information you are looking for at my fingertips. This information is shared either in the session or via your online profile for you to review, print out and add to your binder. The ideal situation is for this information to be read, retained and used in everyday life. The time of fad diets and quick fixes will be a thing of the past as you begin to be healthy from here on out. 

Goals are set for a few different areas for immediate, halfway and for the end of the program.  In the session we assess these goals and you write them into your Binder and it will be entered into the Metrics tab of your online profile. I also give a sheet about how to set these goals and will help by keeping you accountable for your future. 

This is a fun and loving process. You have worked so hard for yourself and owe it to yourself to feel good every day. Each client puts in as much time and effort as they want. This in turn determines the results that you see and feel. Every person deserves knowledge and longevity. 

I am here to help and will assist you with all of your needs along the way! Message me for a FREE 30 minute assessment. mail@jackie-fetter.com THANK YOU! 

What I learned at my first group for survivors of suicide.

From the series - Learning to Live 

Before my first group meeting I thought a few things about the situation at hand. My dad took his life May 3rd, 2013. I thought I was too busy with work to go to groups, I thought I was too busy to give this notion that it happened a moment of my time, I thought I was angry, I thought I was fine with it, I thought I was alone, I thought he didn't love me, I thought he did, I thought I would never heal, I thought there was no reason to carry on, I thought I was going to retire because life is precious and I can't waste a second working, I thought, "I'm a health coach, surely I should have all of this together and not be weak right now." I thought I couldn't express sadness or pain because I am supposed to be helping people get healthier and how can they trust me when they see me struggle. I thought my broken heart would make my coaching ineffective. I thought friends were always there for each other. I thought both genders committed suicide equally. I thought I didn't need group. I thought wrong. 

What I have learned from Dads passing is that it truly is making me stronger, happier, healthier and a better coach. I knew all of these things before but now my sense of purpose and life is more vibrant and thriving. "Do not dwell on the past, do not dream of the future, concentrate the mind on the present moment." Buddha. Each moment is a chance to make it the best moment ever and by remembering that I have began to build myself again. 

The reason I say I am becoming more happy is because the initial reaction is to be sad, blue, depressed, distant, or any number of melancholy things. To follow the path of being depressed would be to let my mind decide my fate. Since I operate my mind I choose my mood. By deciding to see that life is beautiful and precious I choose to make it happier each second, each hour and each day. When a person makes choices to be happy, then a healthy life is hopefully close behind. 

What makes me happy is going snowboarding, rock climbing, being active and seeing friends and family. In order to do this I must use preventative measures to keep myself healthy to increase my longevity and at a level in fitness that will let me enjoy all life has to offer. A person can have "treats" as much as they like. For myself I feel like those treats are exactly what stands between a faster mile and me. The treats stand between someone with high cholesterol and the operating table. The treat or the insulin. The treat or playing in the yard with kids or pets. The treat or the slopes! The treat or RAGBRAI. The treat or the grave before 60. These are not absolutes but for myself I don't want to look back and say, "Why did I do that?" To live with no regrets means to me to live exactly how I feel is best for myself. What I think is best for me is to give my all to make this the most wholesome, healthy and fun life there is available. Dad's passing has opened my eyes to a healthier life, if that's possible, because now I don't just do it to hopefully live longer, but I do it because I don't want to waste time on the sidelines. We just don't know how much time we have here. 

“The Master said, “A true teacher is one who, keeping the past alive, is also able to understand the present.” (Analects 2.11)” ― Confucius.  Most things that a person encounters in their early years will eventually play out in a negative or positive manner in their life. These feelings can then manifest into their life in a number of ways, that's where I come in as a health coach. Having an outside perspective helps clarify and heal those feelings while taking into account the present situation at hand. The addition to my coaching that has come about since Dads passing is that I am now more fully equipped to reach out to my clients that have had someone pass by either natural causes, accidents, suicide or any way. I had existing patients that after it happened I had a heightened awareness to the topic of death and we were able to determine that a great deal of pain was lingering from a past death. We discussed it at length and now today (well not today but last fall), they were able to go back out to the garden again, reconnected with their spouse and increased their frequency at the gym. I miss dad more than anything in the world but I feel this gift of connecting with clients on a deeper level has made me a better coach. 

The last two things I learned at my first group meeting were shocking. Many people have become distant from or lost all together their friends after their loved one took their own life. I can admit that it has been bizarre for myself but I also have businesses and a family at home (Rob and Chakra). What always seems to come up is that the friend seems to not know what to say. My friends have been amazing. They offer help or comfort. They call, text or visit. Pretty much my friends have stayed the same as they were before it happened. For anyone that is not sure how to approach or react I have included a link at the bottom of the page for helpful information provided by the Survivors of Suicide website. Personally I like talking about Dad. I think many people are shy or not sure what they should or shouldn't stay. To me I reference him like a best friend that has moved away. It's not like he didn't exist! I don't want to lament over the topic but I also do not want to hide it.

The final part that was shocking is the difference in ratio of suicides between men and women, and also the age of those that take their life.  Middle aged men commit suicide 4 times more than women. That figure is shocking and scary. Last night at a table of 10 people ALL of them were there because a male in their life committed suicide. They were a husband, a brother, fathers, friends and in a few absolutely tearful instances, sons. I had once thought it was a "kids" thing, a disgruntled teen or upset college student. 

Suicide is the 10th leading cause of deaths in the US as of 2010. In 2010 someone took his or her life every 13.7 minutes. In the world all-together someone dies every 40 seconds. More people die from suicide than any war or murder. Between 10% to 14% of the general population have suicidal thinking at some point. Suicide is the 2nd biggest cause of death amongst age’s 15-19 year olds. One hundred THOUSAND adolescents die by their own hand each year. The highest rate is the age 45-64. Demographically by race Caucasians have the highest and second being American Indians. MidWest (Iowa) has one of the highest rates. Over 50% use a firearm. 

"Suicidal behavior is a complex phenomenon that usually occurs along a continuum, progressing from suicidal thoughts, to planning, to attempting suicide, and finally dying by suicide." Source: International Associate for Suicide Prevention

We as people were not meant to travel the world alone. Yes we come in and we leave alone, but we are social creatures. Learn from what I learned last night. Review the websites and follow up blogs. Share this on FB, Pinterest, Twitter or any other social media to help everyone avoid this situation at all costs. What I learned in my first group meeting was that I was wrong. I thought I knew it all and that I didn't need a group. I was wrong. I hope we can help others be right. 

 

Statistics brought to you by http://www.samaritans.org/

How to help a survivor - http://www.survivorsofsuicide.com/help_heal.shtml

Article by NY Times regarding the spike in suicides - http://www.nytimes.com/2013/05/03/health/suicide-rate-rises-sharply-in-us.html?_r=0