The 80/20 Rule

weightWeight loss seems to be a popular topic these days and I am a firm believer in the 80/20 rule. I’m not saying I’m against all you CrossFit, Insanity, and gym membership holders, but I don’t think it’s for everyone. Most people have some form of inflammation or health condition and while working out is great it’s not going to get you very far in the long run if that’s all you focus on. You join the gym in January, you lose some weight, you go back to your normal routine, the weight comes right back. If we’re not addressing what causes the underlying health conditions it doesn’t matter how much you work out. WE ARE WHAT WE EAT. When you eat well the weight loss comes naturally. Everyone is different and I know some of you won’t touch anything green, think organics are too expensive, or think it takes too much time. I’m not saying you all need to become raw foodies or vegetarians, just make small changes so you’re able to make it a part of your lifestyle. As a holistic health coach I can help you make those changes based on your food preferences, schedule, and kitchen appliances. When you only have to work out 20% of the time it creates a lot more free time! I HATE exercise, always have always will, so my workouts consist of dog walking, house cleaning, a little yoga and wii hoola hooping. So the next time you’re dreading going to the gym think about your food instead and always remember you are what you eat!!!

I’ve just finished creating a 1 month meal plan that follows The Virgin Diet. This diet recognizes food sensitivities and their relation to inflammation and claims if you eliminate the top 7 inflammatory foods you’ll lose up to 7 pounds in 7 days. Well what are the top 7??…..eggs, peanuts, sugar, soy, corn, dairy, and gluten. I know it sounds really crazy, but there is a lot of science behind why these foods cause inflammation. Once you clear out the inflammation you give your body a chance to heal, then you can add in one food at a time and see if you still have a sensitivity. You don’t have to do this cold turkey, but hopefully my dinner meal plans will inspire you to eat this way more often.

Coconut Oil Cure All


Coconut oil has gotten a bad rap in the past, but surprisingly it’s antiviral, antimicrobial, antifungal, and heart healthy. I’ve never been a big coconut fan, except for smothered in chocolate. But when you feel the difference from a spoonful of coconut oil and see the benefits in your body you will love it too. Cold pressed extra virgin organic coconut oil is my number one go to super food. It has been shown to work on a number of common ailments. Here are just a few conditions that can benefit from coconut oil….

  • Dementia
  • Athelete’s Foot
  • Cavaties
  • Yeast Infections/Thrush/Candida
  • Dry Skin/Dandruff
  • Live ticks & Lice
  • Cradle Cap
  • Eczema
  • Heart Burn
  • Planter’s Warts
  • Blood Pressure
  • Psoriasis
  • Stretch Marks
  • Cuts, scrapes, abrasions
  • Toenail fungus

It can be used as a base for homemade bug spray, deodorant, toothpaste, hair care, and even sunscreen with SPF 4 by itself. It can be used to replace any cooking oil. I use it to scramble eggs, saute veggies or meat. It doesn’t end up tasting tropical or coco-nutty. If you haven’t heard about Coconut oil swishing it’s an ancient technique to detox the mouth and blood stream. Many people eat spoonfuls for dementia or candida infestations but you have to be careful as it can bring toxins into the bloodstream if you take too much too soon. It is a very strong antifungal and if you feel sick it’s not because you are allergic, it’s a strong indicator you have a fungal overgrowth and you need to drink lots of water to flush the toxins.

For those of you who bought into the false claims that coconut oil is unhealthy, here’s some info to clear up the matter. We have long, medium, and short-chain fatty acids and our bodies metabolize each one very differently. The majority of the fat in a standard american diet is long-chain fatty acids (LCFA). Coconut oil is one of the few sources of MCFA and unlike LCFA it doesn’t have to be processed by the liver or gallbladder so it can be used instantly for energy. It also increases metabolic rate, heat production, circulation and is known to lower the risk of heart disease and atherosclerosis.

“Lowers risk of diabetes, heart disease and improves cholesterol levels – In a study made on women ranging from 20 to 40 years old, half were instructed to take a 30 ml soybean oil supplement while the other half were instructed to take a 30ml coconut oil supplement while maintaining moderate exercise routine over a 12-week period. Results of the study showed that although both groups had a decrease in body mass index (BMI), only the women who were taking coconut oil showed a notable decease in waist circumference significantly lowering the risk of conditions like type II diabetes and heart disease.

Furthermore, the study also showed that the subjects who experienced an improvement in their cholesterol profile along with higher HDL levels and higher HDL: LDL ratio were the ones taking coconut oil. Those taking soybean oil did not receive the same benefits but reflected a higher total cholesterol as well as higher LDL cholesterol lower, lower HDL cholesterol and a lower HDL: LDL ratio.” (

I could go on and on about the amazing benefits from coconut oil, but one last tidbit I learned recently….
Lauric acid is the key component in coconut oil that makes it antifungal/viral/bactericidal. Breast milk is the only other source of lauric acid, which must explain the lesser incidents of infections with breast-fed infants. It has also been observed that regular consumption of coconut oil boosts immunity and reduces incidences of sickness. Three tablespoons is the recommended daily dose for adults and this is the same amount a child receives breastfeeding in one day!

Learn more:

Our visit to Dr. Rubin- The Amish Iridologist

I’ve been meaning to visit Dr. Rubin after numerous family members and patients have shared their testimonies with me over the years. I’ve heard all kinds of stories about how he looks into your eyes and without lab work or health history tells you exactly what is wrong. Patients who were left with no hope from traditional doctors swear Rubin cured them.  My friend Lauren and I were discussing our distaste for traditional medicine and decided it was time to see what Dr. Rubin was all about. He lives in an Amish community about a 2 1/2 hour drive from Nashville. It’s a completely different world out there from the way they don’t have contracts with the government to the way they grow their own food and live off the earth. It really felt like we were in a time warp but in a good way. We got lost a few times, but we finally made it!

As he is shining the light into my eye I’m asking, “Are you Rubin?” I’m sure he’s seen a few thousand patients in his time and forgot to introduce himself. I didn’t care I was just excited to meet the guy. The first thing he asked me about was tobacco and cleaning products!?  I’ve always been sensitive to cleaning products and later remembered my grandfather I visited every summer grew tobacco on top of a hill and built his house and garden at the bottom.  He then asked about ovarian cysts, pain, and endometriosus. Most females in my family do have endometriosus; I had assumed the pain was normal. He asked about family thyroid issues and if I had any questions. I was thrilled he didn’t mention Lyme but had to ask. He looked in my eyes again and mentioned something about my spleen and he could see a lot of healing. He recommended a few herbs I’d already researched, a few things I’d never heard of, and a special hydrogen peroxide bath.  I was happy and knew Lauren was ready to get her eyes checked out. Lauren’s gone through a lot of health issues and we were both interested to hear what he had to say. He first picked up on parasites, which we knew. Then he asked about her ovaries, 1 removed. Next he asked about her childhood and relationship with her mother. I knew she had some issues but was floored that Dr. Rubin could know all this after looking into her eyes for 2 minutes. What’s even crazier is that 2 days ago Lauren started praying about her relationship with her mom!  He didn’t just leave it at that like most doctors do after delivering bad news. He explained to her how important this connection was to her physical health and we hadn’t even give him a dime, nor did he ask for any payment.

All in all it was a great getaway from the hustle and bustle of Americah. It was nice to see people living enjoyable, sustainable, healthy lives outside of working the 9-5 just to have 2 days off. I am so excited to continue to heal with my new herbs and hope more of you will do the same. The human body truly is remarkable and will heal itself if you just give it the chance. The first step is eating organic.


Pesto Zoodles & Chicken Meatballs

This pasta free zucchini noodle chicken pesto dinner didn’t take long with the food processor, all together 35 minutes maybe. It’s paleo, gluten free, low carb and delicious. The key to this “pasta” is the spiralizer. It’s $24 on amazon. It can make onion rings, curly fries, apple slices, and all kinds of noodles in seconds.

1 serving contains:
427 calories
4 grams sugar
6.9 g saturated fat, 10 g monounsaturated
31.6 g protein
4 g fiber
15 g carb
50% DV vit a & c
12% calcium
17% iron

Literally 60 seconds later……

This slides out for easy cleaning…

The meatballs call for parsnips and zucchini, but even Justin said he couldn’t taste the hidden veggies. You can easily swap these veggies with carrots and onion or bell pepper and mushroom.

1 cup zucchini, chopped (about 1 medium sized)
1 cup parsnips, chopped (about 2 medium sized)
½ cup parsley
3 medium garlic cloves
¼ cup blanched almond meal
1 egg
1 pound boneless skinless chicken breasts
1 teaspoon sea salt
½ teaspoon ground pepper
¼ teaspoon chili powder

Preheat oven to 350
In a food processor, pulse the zucchini, parsnips, parsley and garlic.
Add almond meal, egg, chicken, salt, pepper, and chili powder and process until thoroughly combined.
Drop tablespoon size balls of the chicken mixture onto a parchment lined baking sheet.
Bake 25 minutes.


2 cups fresh spinach
1 cup fresh basil
2 teaspoons garlic, minced
3 to 4 tablespoons olive oil
Salt and pepper to taste

Pulse all until blended thoroughly.


1 to 2 large zucchini’s
1 tablespoon coconut oil
1 garlic clove, minced
Salt and pepper to taste
In a skillet heat 1 tablespoon coconut oil, sauté noodles, garlic, salt and pepper on low until soft. Toss with spinach pesto and heat for about a minute and enjoy!



Iridology has always fascinated me. I’ve met so many patients and family members who’ve benefited from it and I’m so excited to try it out! I’ll let you know how it goes next week, but first here’s some basic info from ‘In Harmony’ here in Bellevue….

“Eye analysis is a method whereby a trained iridologist or health practitioner can reveal through markings or signs in the iris reflex conditions of various organs and systems of the body. These markings represent a detailed picture of the integrity of the whole body. The iris reveals body constitution, inherent weaknesses, and levels of health and transitions that take place in a person’s body according to the way he or she lives. Iridology can reveal structural defects, inflammation, cataracts, nerve tension, glandular problems and other abnormalities, also their location and what stage these conditions manifest themselves.

Iridology does not name a disease: instead, it reads tissue condition. The iris can indicate problems before disease symptoms are present and with the information compiled a health program can be developed and tailored to each person, thus preventing the manifestation of disease.”

Supposedly this Amish iridologist in Kentucky can tell which vertebrae you’ve had operated on, what bones have been broken, and I can’t wait to find out what else!!



How to brew your own

Kombucha “the elixer of life” is basically just fermented tea that’s made up of B vitamins, probiotics, and antioxidants. Kombucha can increase energy, immunity, alkalinity, detoxification & digestion. Many people report relief from constipation, arthritis, ulcers, even less wrinkles and gray hair, lower blood pressure, and balanced hormones. Its sweet, sour, fizzy, and highly addictive. Its usually $3-4 at the store for a small bottle or you can make your own at home very easily. I got a kit for Christmas that came with a mailed scoby (the mother or starter). If you don’t know anyone with a scoby you can actually just keave a store bought bottle at room temp covered with cheese cloth and eventually that will produce a scoby. My kit came with the tea, sugar, glass jar, cheese cloth, and temperature strip. It’s very simple and ready within about 3 weeks.

1. Boil 4 cups water
2. Steep 6 organic black tea bags for 20 min, let cool
3. Add 4 cups cool water and transfer to 1 gallon jar
4. When less than 95 degrees add scoby and 1 cup liquid from last batch or store bought
5. Jar should be 3/4 full, covered with cloth, on top of fridge, 2-4 weeks depending on temp

Just give it a taste every now and then and bottle before it becomes vinegar (4 wks). Add fruit puree, ginger, herbs, maca, or raisins and let sit air tight for a few days to increase the fizz. Store in the fridge and it’s ready to go! Each batch will produce a new scoby to give to friends or supposedly you can cube them up and even stir fry or candy them!