Jackie's Journey: Adventure to Wellness


 After so much inspiration and deliberation I've decided to enter into the 2016 Natural Iowa bikini competition on May 14th, 2016. This choice is a goal for myself as I love meeting goals and working towards something that pushes myself. For me it is not about the looks but about a learning process of myself and helping others learn as well.

My intention is to show that this can be attained by eating a plant-based diet, by using young living products for muscles, aches and pains and more, and the process will greatly aided with regular float tank sessions. 

Foods will be blogged, oils will be listed and explained, and, of course, some awesome vlogs when using the float tank! What is the float tank? Check out www.honestfloating.com

The plant based foods naturally keep a body at lower weights and easier to get into competition mode. Our meals at home are already plant based with the exception of 1 local small chicken every other week and eggs. There is some learning to do with the meal plans, however I do intend to eat more intuitively vs very restricted. The float tank will help me recover while soaking in the Epsom salts in 60 minute sessions and help maintain low stress and excellent focus during this busy time. Finally, by adding essential oils for muscle care, energy, aches and pains and more I can continue to be chemical free and feeling great. 

This journey started September 7th and will be updating social media such as Instagram, Pinterest and this blog! My motivation comes from helping others and any feedback you have is always accepted!! I have amazing coaches and support. Thank you all for being a part of this journey!!

Thank you Dusty Swehla, Lisa Barta and Ernestine Shepherd for this area of inspiration!!! I've made excuses long enough. Time to pony up and just do it!!

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. 


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

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

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

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. 

Is health coaching for you?

Have you ever thought about helping people? Do you like health topics?

My own personal health journey led me to one of my greatest passions in life, wellness and nutrition. When I realized that nutrition was something that made me excited, always wanting to learn more, and to help others, I realized that it was the field I wanted to explore. Because my own health issues were healed holistically, by taking care of my lifestyle, I decided to looking into furthering my education so I could help others do the same.  IIN taught me so much, beyond what I thought I would learn. I encourage all that want to further educate themselves in Integrative Nutrition or those that want to build a practice in helping others to inquire about an education at IIN. Let them know I sent you!

The top dozen deductions for anyone with anyone self employed, click here. 

Click to see what Institute for Integrative Nutrition and Honest Living can do to help. 

Click to see what Institute for Integrative Nutrition and Honest Living can do to help. 

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.