Own Your Health!

This 8-week program starts the week of June 17
Take each weekly online module on our own time, from any location with internet connection

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Elimination diets can:

  • Reduce inflammation
  • Relieve pain – joint pain, headaches, back ache
  • Reduce puffiness and unexplained skin conditions
  • Relieve autoimmune symptoms
  • Bring back the youthful look of your skin, hair, and nails
  • Reduce stress and improve sleep
  • Help you feel better and live longer

Each module contains:

  • 20-30 minute training video
  • Printable handouts: meal plans, recipes, shopping lists, hints & tips, checklists, and much more
  • 2 – 1 hour Live Q&A sessions every week (Sunday 2 pm ET or Wednesday 7 am ET – come to either or both!)
  • Private Facebook support group to ask questions and get support

Modules include:

  •  Week 1 – Intro: Preparing for Elimination; Gut health; Mindfulness
  •  Week 2 –  Starting the diet; Finding an accountability partner; Tracking
  •  Week 3 – High nutrient density foods; Staying motivated; Getting family support
  •  Week 4 –  Batch cooking; Automation; Reducing stress
  •  Week 5 – Medical support; Vitamins and supplements; Asking the right questions
  •  Week 6 –  Getting over the hump; Fermented foods; Healing foods
  •  Week 7 – Make your own: yogurt, tortillas, kombucha, broth
  •  Week 8 –  Reintroduction; Things to watch for; Community support


  •  Launching Fall 2018 for $3,700!
  •  The “early bird” (30-day advance) pricing will be $2,000
  •  Sign up for the pilot tonight before midnight – $947 (must pay in full)
  •  Final offer: sign up by 8:00 pm for just $798
  •  Pay $399* now; balance due in 30 days (6/14)
  •  (or pay $748 in full now for an add’l $50 discount!)

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Beets – A Lesson in Frugality

Whole Golden BeetsBeets are the ultimate in nutritional usefulness.  Each part of the beet is nutritionally useful, and even the few small parts you don’t want to eat can be fed to your garden in the form of compost.

Golden beets are beautiful and sweet, and according to some sources are much lower in starch than their red cousins.  So if you are reducing starch in your diet for health reasons, golden beets are OK!  Also, red beets are a pain with their sheer redness, which gets all over everything in your kitchen.  I’ve already got stains on everything from all the turmeric I’m consuming, and add the red “blood” from beets and I’ve got sunset-colored cutting boards and wood-handled knives, not to mention my hands…  Ah the price for health.  But I digress…

Beets can be divided into three uniquely useful parts: the roots, the stems, and the leaves.

Roots: The root bulb is the most deliciously sweet part of the plant.  The easiest way to cook the beet root is in foil packets on your grill (btw you can skip the peeling step and eat them with the peel on).  Another way is to simply peel them and steam them, then drizzle with a little olive oil and salt and serve warm.

Stems: The stems of the beets are great for smoothies and soup stocks.  I often cut them in half and store them in a freezer-grade zip lock bag in the freezer until I need them.  When using them in a smoothie or soup (or stock) you don’t even need to thaw them, just throw them right in frozen!

Greens:  Beet greens are excellent when combined with a sweet vegetable (think carrots, fennel, or sweet onions) and sauteed with some fresh minced garlic and olive oil.

All parts have similar nutritional value, with plenty of folate, manganese, potassium, copper, magnesium, B6, vitamin C, and iron!  And don’t forget the fiber, which aids in healthy digestion and protects the immune system.

When you buy beets whole you can store them intact for a couple of days in the refrigerator.  They should be stored loosely in bags with the roots toward the back.  When ready to use, trim the beets into their separate parts and store the unused parts for later.  Place the leaves in a ziplock bag in the refrigerator with some damp paper towels (wash now or later, it doesn’t matter).  The roots should be dried off and then put into their own airtight bag and stored in the veggie drawer of your frig. The stems can go in the freezer, also in an airtight bag or container.  Greens will last about a week, and roots will last about two weeks.  The stems can be kept for months.

In my book, beets are right up there with all the other great superfoods and you should eat them as often as possible (organic of course!).


Names of Hidden Sugars

Barbados sugar
Barley malt
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane sugar
Carob syrup
Castor sugar
Confectioner’s sugar
Corn syrup
Corn syrup solids
Dehydrated cane juice
Demerara sugar
Diastatic malt
Ethyl maltol
Fruit juice
Fruit juice concentrate
Golden sugar
Golden syrup
Grape sugar
High fructose corn syrup
Invert sugar
Malt syrup
Phycite (erythritol)
Refiner’s syrup
Rice syrup
Sorghum syrup

eMeal Plan Week of Apr 15

Dinners This Week

We start the week off with some fun and easy comforting meals, then go light and quick at the end of the week.  Sausage, chicken and salmon are the main courses, with lots of easy-to-make veggies and a few whole grains to balance it all out.


This delicious one pot sausage and vegetable dish is hugely satisfying and can be made either in a slow cooker or dutch oven.  It also makes excellent leftovers. Continue reading “eMeal Plan Week of Apr 15”

Lemon Cilantro Vinaigrette

Homemade vinaigrette is so much more flavorful than either bottled or packaged. The one downside is that you need to shake it up every time you pour it. Pre-packaged dressings have added emulsifiers to make the ingredients “stick together.” But I prefer to not consume chemicals with my food so I’m OK with shaking the bottle once in a while!

This is a variation on my original recipe, this time using fresh lemon juice instead of vinegar, going lighter on the seasonings, and adding cilantro and parsley to the mix. Continue reading “Lemon Cilantro Vinaigrette”