12 Qualities to Cultivate Health

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12 Qualities to Cultivate Health

Stick to it:

Stopping and starting is slowly killing you. Stick to it on the hard days. Stick to it on the long days and especially stick to it on the fun days.

Winston Churchill said, “Success is not final, failure is not fatal: it is the courage to continue that counts.”

Willingness to stomp out the fear:

Fears will come up. Can I sustain this? Will I lose my friends that hang out and eat ice cream on the weekend? Will people look at me differently? Will men become attracted to me sexually? Will people expect more of me and what if I let them down?  So many fears can be lurking right below what you say you want. Fears that walk you away from your dreams. You say you want it but will you stomp out those fears that come up? Or will you allow them to master your decisions?

 The ability to delay gratification:

This is crucial. Have you heard of The Marshmellow Project? Some of those kids had the natural gift of delaying gratification and others needed to develop it. Where are you? Is it a gift or do you need to develop it?

Stepping outside of your comfort zone: 

One way you can find out where you need to focus is to ask yourself what feels the hardest?  Almost every time that hard place is where the change will happen. So tell me, which is your hardest? Eating well or exercising? Supplements or getting to bed on time?



Focusing on the goal at hand and not letting distractions like your girlfriends eating habits or the nieces birthday distract you from your goal.



So far every single person I have ever worked with has found increased energy by focusing on the health they already have. For example, have you ever just been filled with gratitude that your veins carried blood to your limbs? I never had until my husband had an amputation and then I realized what a gift good veins are. By focusing on what you have instead of always yearning for more you actually tap into what you had not noticed.



If you lose this trait you fall off the wagon and beat yourself up. Being flexible is paramount in creating health. Keep your goal crystal clear but the plan always changes to get you there.



Interesting that when you talk to healthy people they can tell you their stats. They know where they are at. Monitoring your numbers in a way that motivates you is a powerful overlooked tool.


Life Long Learner:

Are you ok with learning more? Are you open that there is more information or does that overwhelm you. Learners lean in to more information instead of using it as an excuse to give up.


Self Confident:

Are you trying to be a copy of someone you know that is healthy? Your health and what it looks like may be so different from what others experience. have the confidence that you are creating an original and not a cheap copy. Have you seen those Coach purses on Ebay? They are horrible quality and nothing like what a real Coach purse can offer you in value and style. Why yes, I love my coach purses and have invested in a few that have been in use for over 20 years.


Seeing Resources:

Do you see those resources around you? I will never forget working with a client who was so angry about the cost of a program I was running. She wanted it but it was 2000 dollars. I was struggling with the price also as at that point it was the most expensive program I had ever offered. She ranted and raved and while she did I just kept shrinking lower and lower. I finally said to her, ok here is the deal. I will give you that program and work with you right now one on one which was not even included in that specific program. Her response was,  I am so angry,  I just need to hang up and figure out my next step.  I had gifted her everything she wanted but because of emotion, she did not see it. That was one of the most powerful lessons for me as I realized I also was letting strong emotions stop me from seeing the things I had access to.


Passion: This is what drives you on the hard days. Get specific. What is your passion? Hit your journal and start writing. If you feel stuck,  keep writing. The physical movement of your hand will unlock the thoughts in your brain. It is powerful.

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

-Harriet Tubman


So tell me which is your best? Which one is your very hardest and are you willing to start there?

Leave a comment and let me know.

Customer Questions and Answers

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Stephanie sent in some great questions. Always remember that I am not a Dr. I am just sharing my thoughts and personal learning curves.

Hi Stephanie,

I enjoyed answering these and hope it helps bring some clarity for whatever you decide to do.

Hi! I was just talking with my sister who participated in the adrenal masterclass last week. She said I needed to ask you about desiccated liver capsules for anemia. I’m 27 weeks pregnant, my hematocrit keeps dropping so my doctor said I need to take 325mg ferrous sulfate to avoid anemia. My sister said this liver capsule will be easier on my digestive system than iron (thank goodness because pregnancy is rough enough on it ha). 3 questions…

1. Does it have a bad aftertaste? I’ve been very sick this pregnancy and don’t know if I can handle a lingering aftertaste. I can manage it if it’s just while swallowing though

I wish I could answer this one for you. Some people have a hard time with it and others think it is no big deal.

2. If I need 325 mg of ferrous sulfate daily, how much of the desiccated liver would I need each day?

We need to dive deeper with ferrous sulfate which is a non-heme iron. There are two types of iron. Heme and non-heme. Heme iron is bound to hemoglobin and myoglobin. It is the most efficient iron that is absorbed well. In fact a whopping 35% absorption rate. Non-heme iron is ferrous sulfate and ferrous fumarate. The absorption rate for non-heme iron is 2.9% on an empty stomach and 0.9% with food. The other drawback to synthetic iron is our body recognizes it for the imposter that it is and there tends to be more side effects with the synthetic version. One can be excess burping on desiccated liver but that just means you do not have enough hydrochloric acid. Which is another blog post. So the two do not compare in terms of absorption and are not interchangeable. When people know they are low I see taking four pills 1-3 times per day making a mass difference. Then after 2 bottles of that backing off and seeing if you still hold the benefit of the higher dose.

3. I see in your shop that you’re currently out of stock…do you know when you’ll have more? Or do you know somewhere I can get it if yours will be out of stock for a while?

We have had inventory issues with our growth. What used to last us for a week is now gone the day it comes in. As I write this our inventory has been increased and is in stock.

Thank you! I’ve been to your magnesium soaking class and loved it! Soaking in magnesium SAVED me through the first trimester

I love hearing about your pregnancy with magnesium added. It is the most amazing thing when you have enough magnesium nausea can be greatly diminished or sometimes completely eradicated. I loved connecting with you through the blog and wish you all the best during your pregnancy. Remember that your omega 3 level is crucial for that sweet babies brain function and that will be determined by your omega 3 level. My favorite way is through cod liver oil that is clean and low in heavy metals.This website contains general information about medical conditions and treatments.  The information is not advice, and should not be treated as such.





This website contains general information about medical conditions and treatments.  The information is not advice, and should not be treated as such.

90 Day Goal Setting Made Easy

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90 Day Goal Setting Made Easy



Some serious nerves are happening to share this with you. I have never done this before and I am clueless if it will make sense to you. Do not over complicate this. Spend no more than a total of 1-3 sessions on planning out the next 90 days. Usually, I find I  will spend about two hours a session. Sometimes it just falls into place and is done the first round. When you first start it will take longer but it becomes easier. #promise


Go through the following and rate each one from 1-10


Making sure that the 3 lowest are worked on daily.


Physical Health:                      1 2 3 4 5 6 7 8 9 10

Personal Connection:             1 2 3 4 5 6 7 8 9 10

Business:                                    1 2 3 4 5 6 7 8 9 10

Family:                                        1 2 3 4 5 6 7 8 9 10

Spiritual:                                     1 2 3 4 5 6 7 8 9 10

Financial:                                     1 2 3 4 5 6 7 8 9 10

Mind Emotional/Mental:         1 2 3 4 5 6 7 8 9 10

Below I broke down the first layer of the 7 areas and what I am working on. I will continue through the process with all of the questions and have my 90 days planned.


Am I moving forward in this area?

Am I receiving those moments of inspiration on a daily basis from Him? What can I do to have a deeper connection?




As we focus on our first building investment as a family,  are we clear on expectations with financially investing and sweat equity?

Physical Health

Things to be considered when setting goals in this area. The season and what weather I will be in. What is my focus toning, energy, and how much travel? Create a doable routine.


My goal is better routines on the road. This next three months will be mostly on the road and I need better systems in place for food and exercise.


Personal Connection

Am I maintaining relationships that are not focused on me answering health-related questions? Who will respect that space and how am I connecting with them.

Red flag trigger: you are worth having friends without always answering questions.



One specific goal is connecting up with the Idaho Associated Foods stores. I need to mind map everything that needs to be done.



Am I tracking and watching emotional spending? This has kicked in so I need to do some journaling on the why behind it. I do love giving gifts but they need to be freely given. Not given in a way to manipulate people into liking me.


Red flag trigger: the increase of negative comments is probably the trigger so dive deep on this in journal time



Sensitivity has really kicked in for me. Identify tools to support strength.


Action and Clarity Steps

  1. Identify each goal very specifically in steps that need to be taken (write it out)
  2. What will be the benefit of that goal look like in my life (journal each goal))
  3. What will stand in the way of that goal (journal each goal)
  4. Resources for that goal including people or support (brainstorm)
  5. Add the dates for the specific goal date within 90 days


Each day choose one action item from each goal that is done first thing in the morning. Make sure to include some super easy ones and some more detailed ones.


Sometimes the goals are just so big and I cannot hit all seven. If that is the case the bare minimum is focusing on the three lowest areas.



Success Journal

As goals are accomplished write out the victory in my success journal.


Now let me know if this made sense to you? Do you enjoy planning? Do you feel like it moves you forward? Let me know in the comment section.

Creating Consistency

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Get healthy by creating consistency. You don’t have to be perfect to create amazing health but you do have to have a system. This is how I simplify my supplements, track my hydration and boost my auto immune issues.

Cod Liver Oil Capsules
Pill Box
Hydro Fask
Daily Water App
30 Day Magnesium Challenge
Brags Apple Cider
Trader Joes Stevia
Histamine Intolerance Article

D.I.Y Juice Reboot

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D.I.Y Juice Reboot

Please tell me I’m not alone in using food to do more than fuel my body. it’s so easy to buy into the lie that food is a replacement for love. That it can keep my calm and help me feel apart of what is going on around me. For years I ate late at night and I finally figured out what drove all the snack food binging. After my kids would go to bed I would go over my day and go over and over all the places I had messed up. The more time I spent thinking about it, the more food I needed to stuff down all of the emotions. Once I changed my thinking, the late night binge snacking stopped.

Food Is Not A Replacement for Love

Carol Tuttle wrote a great article on this very subject that I love and try to read at least once or twice a year.

Another place I tend to lose the big vision of what I want for my body is when I am in the car. Basically, my brain tries to convince me that food choices do not factor into my life if eaten in the car. Lie, lie lie. This is such a lie, that for me, it comes from buying into the “good girl” mentality. Basically, I got all my jobs done so I deserve to take a break. Deserving snacks means that I have to prove up when it comes to deserving love and deserving the air I breathe. Which is a lie. Journaling on this one has really helped my car trips meet my goals. Please realize not perfectly but has really helped.

Benefits of Juice Fasting

A 30 Day Juice Fast is Not For Everyone

There are so many ways to incorporate juicing. Find one that works for you.

  • take 24 hours and add all the juice you can drink while still eating food
  • take a three-day break from food and juice
  • replace one of your meals with juice for 2 weeks
  • replace 2 of your meals with juice for a couple of weeks
  • stay on your current eating plan and just add some fresh juice every single day

Which Juicer Is Best

That totally depends on your budget and goals. I have this juicer and love it. This last juice fast I did, I found myself in a different state than my favorite juicer so I ran to a big box store and found this one.

Masticating Juicer

The difference is between centrifugal and masticating. The more expensive juicer is a masticating juicer and it uses so much less produce to get the juice extracted. My husband and I both commented that the increased amount of produce could have actually paid for me to buy the more expensive juicer.

A masticating juicer chews through your produce slowly and extracts more juice. The upside is the juice stays fresher longer than the centrifugal. The downside is the expense upfront. Will you continue to use it or is that a test run to see how juicing goes for you? The juice is also sweeter if the heat has not broken down the enzymes and you really can taste the difference from a centrifugal juicer. A masticating juicer can also make baby food, pasta, and ice cream out of frozen bananas. Yes, it’s amazing. Trust me and just try it. The pulp is very dry and extracts so much more that a centrifugal. It does take a bit more effort to clean a masticating juicer, but worth it to me in how much less produce I have to buy to make the juice.

Centrifugal Juicer

A centrifugal juicer spins really fast and the juice is extracted from the spinning motion. The pulp will be very wet which, to me, is wasting the juice. It is loud but super easy to clean. Plus it is so much cheaper upfront; but if you juice a lot, the cost of produce could have made up the difference in the prices of the juicers. 

My Favorite Juice Recipe

one whole lemon partially peeled

one large carrot

one large apple

two – three  massive handfuls of super greens

one entire head of celery

one cucumber with the skin on (make sure it is organic)

Add in some ginger if you are feeling cold during your juice feast. It will warm you up and add a bit of zing to your juice.

Centrifugal Tip

Giving your body a break from digesting is part of the beauty of a juice fast. using the centrifugal this last round I found that I had to strain the juice to get all of the pulp out. With a masticating juicer, I don’t have to do that. I really tried to stay impartial, but can you tell I love my masticating juicer? I have had mine almost 20 years and it’s still going strong.

Adrenals Determine Your Success

The stronger your adrenals are the better your fast will go.

Simple Adrenal Tips

Will I Lose Weight?

Yes, but it will be short-term weight loss. A juice fast, for me, is motivated by health not weight loss. If it’s motivated by weight loss you will be discouraged when the weight comes back on as you add food back in. I don’t even weigh myself during the fast so that I don’t buy into the “weight-loss” game.


Please remember to stay flexible on a juice fast. There have been times when my plan was seven days but my body needed to be done at three. So I always go into it with a desire to meet the needs of my body, No matter how many days you end up doing it make sure to celebrate that you gave it a shot.

My Personal Benefits Juice Fasting

  • increased clarity
  • better sleep
  • improved mood
  • improved skin quality
  • arthritis pain GONE!!!!!
  • more energy, at least after the first day
  • better focus
  • feeling aligned and able to meet project deadlines
  • tapped into more joy
  • tapped into my own rhythm

So tell me have you ever done a juice fast?

There is a great documentary on Amazon Prime called The Science of Fasting



So tell me, are you interested in doing a juice feast?



This website contains general information about medical conditions and treatments.  The information is not advice, and should not be treated as such.







Balancing EMF Exposure

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Simple Ways to Balance Your EMF Exposure

Worried About EMF’S?

If you are looking for a study to support whether or not electromagnetic frequencies cause health issues let me tell you something upfront. You will find hundreds on either side. Maybe even thousands.

Sweden Has Recognized EMF Causing Functional Impairment Since 2005

Sometimes we can go into “overwhelm” mode when it comes to EMF. We can’t see them and so much about them is out of our control. However, that is where the lie is, there are so many things that you can do to protect yourself.

Simple Ways to Keep Your EMF Exposure Down

  • keep your cell phone on airplane mode all night long
  • turn your wifi off at night using this simple switch
  • never use your laptop on your lap

Symptoms of EMF Exposure

skin problems ~ dizziness ~ sleep disorders ~ numbness ~ anxiety ~ depression ~ hearing problems ~ confusion ~ speech difficulties ~ migraines ~ joint pain ~ tremors ~ cramps ~ flu-like symptoms ~

Tools to Determine EMF’s Around You

in 2002 a study lead by Santanna determined that the closer you live to a cell phone tower, the more of these symptoms appeared. Go check the wifi on your phone from your bedroom. How many wifi routers are around your house from neighbors. If your phone can pick them up your body can as well. Here is my favorite tool to measure what is in your home.

Does Everyone Have Issues?

Think of EMF’s like caffeine; Caffeine affects everyone but to varying degrees. did you know that EMF’s can lower a woman’s sex drive and drop a man’s sperm count?

Remember: your most important tool to use is creating good habits with cell phones. turning it on airplane mode, Not carrying it in your pocket, and keep it 12 inches away from your body.

Magnesium Offsets EMF’S

Once you understand what is happening at the cellular level with EMF’s, then you can start to really understand why magnesium is so important.

Can we talk about Calcium Voltage Channels? This is in the membrane of the cell and is dictated by low-level energy. So when EMF’s scramble the signal, it tells the cell to drop calcium continuously. Calcium is like cortisol. It is necessary, but not all day every day. Calcium hardens things like the pineal gland, causes disruption to sleep, and hinders hormone function when there is too much calcium. We haven’t even discussed diabetes and heart issues that too much calcium can cause. Magnesium  offsets that signal. If you have enough magnesium then the cell membrane is not as triggered by the confusion of EMf’s.

So tell me, do you worry? What precautions are you taking to clear it up? Or do you think it is all a bunch of garbage? Leave a comment and let me know.