How I Get So Much S*** Done (Part II)


I moved back to Olympia for the summer. I’m just settling in. Vacation is over, I’m busy planning the Fermentationist Live Retreat that is coming up, and I’ve taken up a new sport: Rollerblading!

Last week I got up and went rollerblading in the morning, ate breakfast, and didn’t complete my sacred morning activities and self-care regime — until noon! This is crazy! I need to redo my self-care master plan so I can start work earlier. To make this possible I need to start getting up at 6 or 7am- for a night owl like me that’s gonna be HARD! Wah! Ok, I’m done whining because I’ve known for a few years now that the habit that is holding me back the most is going to bed late and sleeping in.

Something will have to shift in my schedule in order to do this. So to the drawing board!

Here’s how I approach it.

There are three parts to scheduling your life: a big scheduling shift, complete chaos, and settling into a new schedule.

Big Scheduling Shift: I moved to Olympia. I drive to Portland now once a week to teach and for meetings.

Complete Chaos: I separated my rib on vacation and it takes 6 weeks to heal. I’m on week 3 and lost about a week of sleep so far…arg.

Settling Into a New Schedule: That starts today. Something has to give. I’m updating my handy dandy Self-Care Masterplan.

My main reward for getting up early is rollerblading. It’s fun and makes me feel good. Everyday that I get up and go rollerblading I scream at the top of my lungs (while flying down the street) “This is awesome! I love moving my body! This feels good!”

By focusing on what feels good about it and not trying to have any other agenda, this has become one of my favorite physical activities.

This is a far cry from my days playing basketball, softball, rowing on crew in college, and marching in the band in high-school. I’m a recovering female athlete and have a lot of messaging and un-training to do in order to learn how to enjoy physical movement and not have it be filled with stress and obligation and other people’s expectations. More on this later…

Since I want to wake up early this means I need to get to bed early. Therefore, my entire schedule needs to shift. I’d like to get into bed at 9pm. This sounds very difficult. Some days when I’m teaching this won’t happen, but the rest of the week this is totally doable.

I’ll probably want to get some sort of physical activity in after dinner.

I like to eat dinner at least 3 hours before bedtime, which means dinner at 6pm. (Eating dinner too close to bedtime isn’t good for digestive health. It can cause acid reflux and backlogs the liver. Instead of doing its nighttime janitorial rounds, it is busy digesting. This is no good. I like to let the liver clean up so dinner is at 6pm now).

As you can see I’m working backwards here. It’s often easier than starting out at the beginning of the day.

Now that the main framework is established, I’m going to add in any standing events, meetings, classes, etc.

Now I can set my workday hours. I tend to block my time. For example, Wednesdays are my writing day. It’s pretty great to batch things together because it saves time. I read about this in The 4 Hour Workweek by Tim Ferriss.

If you are only a few months into a new pattern or habit that is working for you a big scheduling change has the most potential to completely derail all the hard work, the wonderful benefits, and the good life you have created for yourself.

Big scheduling changes can increase stress because it you are a busy action-packed person, it only takes a few changes to start squishing out other priorities. And if you are anything like me, you respond to other people’s needs first when things get busy.

So it’s no surprise that your daily self-care items have slipped.

If you are an entrepreneur, I highly recommend that you take 2 days off in a row per week. You need time to decompress, chill, lay in the grass, get worn out through physical activity, get a massage, whatever. I wanted to write ‘do nothing’ but I think it is better to say ‘stare at the grass’ or walk slowly in one direction without a destination’ you know, something different to give you a break from your ever-planning, constantly thinking mind.

I personally think that everyone should have a day a week where they ‘unplug’ or ‘power-down’. This helps relax the nervous system, which relieves the endocrine system, which helps balance hormones, which supports your stress to reduce dramatically. This means your phone, too. If you struggle with this idea, drive out to a national park and take a 4-hour hike where there is no cell-phone reception. Talk to me about the surge in your creativity levels after practicing this regularly.

Another helpful thing to schedule in is a ‘schedule-less day’. I know it sounds impossible if you have to schedule it in, but here’s the deal. When you have a day filled with spontaneity and the ability to follow your desires you will stay connected to the quiet subtle voices and urges that keep you rooted in the feminine energy. In a world overrun by masculine energy, this alone can become a powerful self-care practice no matter what your gender. Imagine waking up and getting out of bed once a week when you feel like it. Constantly asking yourself, “What is the thing I most want to do right now?” Whatever the answer is, do that! Give yourself gratitude for listening and honoring. Be gentle, soft, and quiet enough to hear what it is you want.

NOTE: If you have a family or partner, you can still do this day with others. Explain what you are doing to all involved to get them excited and on board to try something new and possibly exciting. Maybe this is the day where each person takes turns having a say in what the next activity is and everyone supports that idea to fruition. You can split up the day equally between people. Or if a relationship has certain built-in imbalances due to work life, society, or oppression use that day to support the person who rarely gets the chance to take leadership in your family – yes, this can be a two year old, grandparent, or the person in your household who spends the most time raising the kids. This can coincide with your ‘power-down’ day if you want.

Some key things you want to schedule for continual self-care: your physical activities, going to your therapist, massage, pedicure, haircuts, dinners with friends, chatting on the phone, whatever you do that makes you happy.

So, when you’re feeling the chaos, this is a perfect time to pull out your handy dandy Self-Care Masterplan, which I taught you how to make here. When you look at it you’ll likely see that some big things have changed, which will explain the feeling of chaos. Get through the chaos by updating your Self-Care Masterplan so it fits your new schedule.

Once the chaos subsides, you’ll be so happy you took the time to figure out where your time was going so you could carve out that precious time to meditate and get more physical activity in. Updating your Self-Care Masterplan regularly is how you stick with your habits that serve you and not backslide into old patterns from the past.

Be sure to check out Gut Rebuilding to get my support and guidance as you create your very own self-care masterplan. It’s principle number 8! A most uncommon approach to healing the gut.

On another note, a couple weeks ago I led a training. Over 150 people attended this class so I decided to do it again. 

It’s called, The Gut Factor. It will teach you everything you need to know about current trends in digestive health, fermented foods, and the gut microbiome. This will give you insight on how to heal you or your families gut health issues.

Register to attend the encore presentation of The Gut Factor coming up this Monday at 7pm Eastern, 4pm Pacific.

See you there!!!


Vacation Attitude

My OlyKraut employee, Nate, has a tattoo that says, VA, which stands for “Vacation Attitude.” I love this tattoo. I just got back from vacation and I have to say it was one of the best. Here is me on one of my first attempts at wake surfing.

Even though I’ve proven nothing with this video, I actually did really well and got up on my third try and stayed up for quite awhile!

Something I realized while I was away was that there is a big difference between vacations and trips. As you have likely noticed, I travel a lot. I take many kinds of trips: business, conference, teaching, family, friends, and sometimes a combination of the above.

But what I realized is that somehow I was tricking myself into believing that these trips were all somehow a vacation…until this last one.


Because this last one was a TRUE VACATION.

It was my kind of vacation. Everyday we went out on the boat and did major physical activity before breakfast, after lunch and directly after dinner. I learned how to wake surf and almost learned how to slalom ski. We went hiking, river rafting twice, swimming, paddle boarding, high jumping, and fishing.

Every since I was little I’ve been terrified of water skiing. I had a horrible experience. But this trip, I kept pushing through my fear and learned two new skills!!!

We ate every meal together (all 7 of us). And I ate so healthy – no sugar, chocolate, or alcohol to speak of that I felt amazing!

Every day I would tell myself that I was going to check my email and get caught up on things. But when it came down to it, I was so physically exhausted from the activity that I couldn’t even bear to open my computer. For days.

This went on and after a few days I was so happy, relaxed, and clear. My whole attitude changed. I was on vacation attitude.

After a few days of this craziness I was READY to get back to work. I was sore, worn out, and deliciously content in my strong, fearless body.

As I’ve gotten smarter about my body and my physical needs I’ve started likening myself to a dog. I need to be ‘run’ everyday or else I start getting neurotic and chewing on the furniture. And how this plays out is that I start picking little fights here and there, stressing about unimportant things, taking too long to write emails, and over analyzing everything instead of trusting myself.

And now that I’m back at work this week, I’m so productive and excited. Things are flowing with ease and many opportunities are landing in my lap because I actually have the bandwidth to see them for what they are!

This vacation was the best thing I’ve done in a long while. I learned the template for my real vacations. Major physical activity and healthy food (and cuddling) are at the core of my vacations. The rest are trips…

What is your kind of vacation that leaves you feeling fully refreshed and ready to get back to work? Tell me in the comments below.

Vacation attitude,







PS – Did you catch last week’s training? It’s called The Gut Factor: What Health Coaches, Massage Therapists, and Personal Chefs Need to Know About Chronic Digestive Issues. We’ve gotten some really great feedback about the training since it was released. I highly recommend you to check it out - whether you are a practitioner or not. If you have a digestive system (skip to the last half to get right to the fermentation part), you’ll enjoy learning more about how to support it – especially since it is the foundation of your health.


PPS –  Check out last week’s blog post on Busting the Myths Around Kombucha below. You’ll learn whether there are actually probiotics present in this wonder beverage or not!!!

Busting the myths around Kombucha

Who should drink it and who should not?

KombuchaSource: via Carole on Pinterest

Kombucha is sometimes referred to as the “Ancient elixir”.  This fermented yeast enzyme tea originated in China 2000 years ago, where it was passed down through families as a celebrated ‘heirloom’! Kombucha made its way to India and Russia via trade and travelers gaining a reputation of performing miracles.  Now, Kombucha is known throughout the world, but is it truly the “miracle elixir” that can be drunk by everyone? Or are there circumstances where Kombucha should be avoided?


Myth: Kombucha is a healthy drink for everyone.

I do not recommend kombucha for everyone. In the past, Kombucha brought expansiveness to what was a simple acidic diet consisting of starchy vegetables, meat and not much sugar. Kombucha, being alkalizing, was helpful in creating balance. And with balance, there is health.  However, with our cultures current diet, kombucha is no longer providing this balance.  Kombucha is made of three things that are already very prominent in our society: alcohol, sugar, and caffeine. For anyone with issues around these ingredients, Kombucha should be avoided. Because of Kombucha’s effect on the nervous system, it can be really challenging for alcoholics, caffeine addicts, those with Candida, ADD/ADHD, or even just highly sensitive people. I believe kombucha should be avoided in these circumstances.


Myth: The fermentation process breaks down the caffeine and all of the remnants of sugar in Kombucha.

Yeasts do not break down caffeine.  Caffeine is an alkaloid, where as yeasts metabolize sugar. This does lower the “sugar” content of your beverage, but you are still drinking the byproducts of the yeast ferment. These byproducts provide a home where Candida and other pathogenic yeasts can thrive. Like many microorganisms, yeast inhibits the growth of other organisms and promotes the growth of their own. These sugar byproducts would not pose a problem in the absence of high yeast levels in the body. Also, there are other ways to decrease caffeine levels in your tea.


Myth: Kombucha provides no benefits.

Although I recommend Kombucha with precaution, I do think there is a place for it. Kombucha can be great as a transitional aid for people who want to stop drinking soda. It can also be a wonderful drink to have in the summer months, just avoid drinking it everyday.  I do find that my clients who do drink Kombucha everyday are the ones who should not be drinking it.


Myth: All kombucha I make at home is safe for drinking.

There is no clear way to know you are preparing it right. That said, there are precautions you can take to promote a healthy ferment.  Get your Kombucha SCOBI from someone you trust or a reputable source such as KombuchKAMP or Cultures for Health.


Source: via Summer on Pinterest

Additionally, if you are producing your own Kombucha, it is a good idea to check the pH level.  A general rule for a proper batch is a pH between 3 and 4.  The acidity level is initially what preserves your Kombucha. Bottling will also serve as a preservative thanks to the carbonation created as your Buch continues to ferment.  Another important factor is the storage of your Kombucha, when not in use, store your SCOBIs in an airtight glass jar submerged in Kombucha tea.


Myth?: Kombucha is filled with beneficial bacteria and probiotics.

There are probiotics in Kombucha, but are they the ones you want? Research does not currently support the claim that beneficial bacteria are produced in Kombucha fermentation. Research continues to be uncovered though, so stay tuned!

Do you want to know if Kombucha is right for you? Learn how to listen to your gut through the Gut rebuilding Program.

Learn more about making your own kombucha and other ferments at

Like this article? Why not share it with your friends on Facebook or send out a tweet and let everyone know!


How-To Restore Intestinal Health With Probiotic Rich Foods

Homemade Kefir

Source: via Ruth on Pinterest


Every single health concern you have is a message. And it is your job to learn how to interpret that message so you can resolve that health concern. 

Let me give you a few examples of health concerns and resolutions for them. 

Weight: Either your body is toxic and needs to be cleansed, you have a hormonal imbalance from too much sugar, or you are eating more than you are burning. Most often higher caloric intake comes from emotional eating.

Gas: Food is fermenting unchecked in the intestines. This is caused by impaired production of gastric juices, the wrong organisms in the gut, or improper methods of eating. 

Indigestion: This shows that the body is not properly digesting food. It indicates that the food is moving too slowly out of the stomach often from impaired production of gastric juices. 

Acid Reflux: This is often indicated by a lowered production of hydrochloric acid. This reveals lowered zinc levels and overall inhibition in mineral absorption. 

All of these issues indicate a nutritional deficiency and imbalance. Each of these issues can be resolved when the proper nutrients are absorbed by the body. Nutrients are best absorbed in a healthy gut ecology with the right bacteria to do the job!

First step is to eat foods containing probiotics. The best source for this is raw unpasteurized sauerkraut, homemade kefir, and red miso that has been aged for at least 6 months. 


You want to eat probiotic-rich foods with each meal. 

Here are the serving sizes and foods it goes best with. 

Raw-Cultured Sauerkraut: 1-2 big forkfuls with each meal. Pairs great with salad, eggs, toast, meat, avocado, and by itself. 


Homemade Milk or Coconut Kefir: 1/4 Cup with each meal. Add it to salad dressings, fruit, or serve for dessert. 


Red Unpasteurized Miso: 1 Tablespoon per meal. You can add it to salad dressings or drink as a cup of soup.

Source: via Tam on Pinterest


You don’t need to eat all three with each meal. Just pick one fermented food at a minimum and include it in your menu to help restore intestinal health in your household!!!

Like this article? Why not share it with your friends on Facebook or send out a tweet and let everyone know!

Why is the world becoming a better place?

About 7 years ago, while walking through the airport I had a vision. In my mind, I saw kiosks with raw foods snacks, healthy smoothies, chocolate treats that are made without sugar. I envisioned healthy options for the everyday mainstream person as they are trapped in the airport so they can learn that other options do exist.

Chocolate Date Mousse

Source: via Vera Zecevic on Pinterest



I was just in the Atlanta airport and was surprised and relieved to find a smoothie bar with healthy sandwiches and wheatgrass shots. And it wasn’t Jamba Juice. The smoothies were made with real fruit and yogurt and wasn’t chock-full of ice cream. There were quinoa salads! But the best part is that while I waited there for my wheat grass shot, the majority of the people coming in and ordering smoothies and sandwiches were the airport employees. 

Previous to this, I was at the JFK airport and I got off the plane with a hankering for some chocolate. The thing is, I hate eating sugar and I don’t do dairy. So what’s a girl to do? I scanned the shelves as I was walking by and found a raw chocolate bar that was sweetened with dates. Surprise, surprise!

I live in Portland. Nearly every restaurant in that city has gluten-free and vegan menus so eating out is possible without freaking out about getting poisoned. 

I no longer have to travel with all kinds of foods packed in my suitcase because I can trust that I can get access to the food I can eat even within my personal food preferences and intolerance.

I used to do what I call, “Camel it” and pack up all my food for the day like a camel hump and bike around to school and work with a bag so heavy and full of food it was slightly embarrassing.

There are fermented foods companies popping up all over the US. Everywhere I travel, there is a raw-cultured fermented vegetable product in the refrigerated section of each co-op. Just 6 years ago this was not the case. There was only one brand of raw-cultured veggies and they were super expensive. 

There are all kinds of fermented foods being sold at restaurants and grocery stores these days.

There is a restaurant in Chattanooga that uses locally sourced foods. It’s delicious, in fact. These are commonplace in Portland. But now when I visit my family, I can eat at this great place and support an excellent cause while nourishing my body well.

I’ve been gluten-free for 13 years. I’ve been dairy free for about 7. And I co-founded OlyKraut in 2007. I’ve been certifying Fermentationists since last year. 

It used to be super hard to eat out without getting sick. If someone invited me to their house for dinner, I had to educate them about my dietary needs. 

No longer!

The way I see it is that the world is conforming to me. It’s becoming a place where I can live freely and enjoy myself socially in a way that is completely in alignment with my beliefs. 

We have a long way to go. But today we’re going to celebrate these major advances. These are the necessary steps to getting our people healthier, ending disease, and throwing away over-the-counter medications because they heal naturally through rebuilding their gut and eating fermented foods. 

I also think it has something to do with all the graduates from The Institute for Integrative Nutrition.

Like this article? Why not share it with your friends on Facebook or send out a tweet and let everyone know!

Take 2 of these and call me in the morning…

For those of you who are too stressed out, I’ve got a super cool herb to take to help ease the stress, increase endurance, and build your energy levels.

It’s called Rhodiola rosea and it is better for you than a cup of coffee or tea because it nourishes the adrenals. 

Rhodiola rosea

Source: via Arkopharma on Pinterest

My herbal intern, Lindsay, is a Naturopathic student who takes it every morning in tincture form. Even though she doesn’t like the taste, she is a rockstar rallying all day long with all the turns and twists of med school to get everything done. She is stoked that she doesn’t get that afternoon lull anymore…

My favorite way to take it is in capsule form by New Chapter

I take two with breakfast. 

The thing I like most about it is that no matter how stressed out I get, I don’t get to my breaking point. I stay even keel and am way more productive. And it doesn’t interfere with my sleep like coffee does. 

Rhodiola is an adaptogen. An adaptogen is an herb that supports the adrenal glands, which are the main source of adrenaline production in the body. Your ability to handle stress is directly correlated with your body’s ability to produce and break down adrenaline properly. This is impaired with people who have anxiety and panic attacks. 

Cortisol is a major stress hormone. It ages the body and starts breaking tissues down. Adaptogens help the body break down and eliminate cortisol so that relaxation and rest is possible. People with lower levels of cortisol feel safer and experience less disease. 

I especially recommend this herb to entrepreneurs who are trying to build a viable business. They tend to get stressed out easily and need something to keep them from turning to coffee, which breaks the body down, increases stress, and strips minerals.

I also recommend it to health coaches because they need to keep walking the talk and not secretly drinking cappuccinos behind their clients’ backs while telling them to cut it out.

I also recommend this herb to people who are struggling with health concerns of any kind. Health concerns indicate that the body is healing and that alone takes extra work. Helping the adrenals and building energy levels naturally will speed up the healing process.  Read a study about Rhodiola here.

Don’t take this herb if it makes you too wired or crazy. For some people who are sensitive, they find that this is the case. If so, use a more gentle adaptogen like holy basil. More on that one later…

Fundraising event with Sandor Katz


The fundraising event with Sandor Katz was truly stupendous. It was sold out with over 70 people filling the Bread Peddler’s event room. When they weren’t wildly engaged in conversation, they were listening to the sweet sweet sounds of Kendl Winter’s vocals over banjo.

The meal was fantastic. The first course was a bowl of borscht with homemade sour cream. Homemade tempeh on open-faced reubens with OlyKraut, braised wild nettles and kale chips garnished with mustard and one of those mini gherkins. 

For dessert there was a choice of either dairy or coconut kefir served as a banana-cardamom lassi with a lime garnish. Delish!


Sash and I came up with the menu and Ryan, from the Bread Peddler, prepared all the food and perfected the recipes. 

I first met Sandor Katz, the author of Wild Fermentation and his newest book, The Art of Fermentation about 8 years ago at a fermentation workshop. 

Sandor talked for over an hour telling us about his worst fermentation experiment gone wrong to the importance of leaving room when bottling kombucha as to not explode the bottle. He delighted us with imagery of filling up rooms with the ripe fishy smells of fermented shrimp. He eagerly stated that he is a fermentation revivalist with a mission to revitalize this lost technique!


He’s a natural story teller and his anecdotes kept us awed and entertained as we dined on our delicious victuals. 

Some of the Fermentationists in Training came to represent! One even flew in from New Jersey!I heard a guest comment that after hearing his talk she felt re-inspired to make fermented foods again. 

THANK YOU to Todd Buckley for all the photos!

Sneak Peek into the Fermentationist Certification Program

I want to give you a little update on the Fermentationist Certification Program 2012-2013. For those of you who didn’t make it in before the doors closed last year I want to show you what you’ve been missing out on.

In February we had a live and in-person retreat in Olympia, Washington right across the street from my gourmet sauerkraut business, OlyKraut. (I started OlyKraut as an offshoot from my health coaching practice because my clients needed raw unpasteurized veggies – probiotics! – in their bellies).

We had a blast as 16 amazing Fermentationists in Training feasted on fermented delights for every single meal especially prepared for them. Did I mention that everything was fully catered to each person’s food sensitivities and dietary needs?! Wha!!! How cool to sit around a dinner table and not have to miss out on all the delicious food.

They learned the steps of making many different ferments through hands-on demos and eating all the foods we made! We used my giant (freezer-sized) incubator for making tempeh out of chickpeas and soybeans. Once they were done, we feasted on tempeh reubens!


They masterminded and created incredible connections with each other while learning to make herbal medicine to treat their clients most persistent digestive health concerns.

The next retreat is in September and is a fully catered closed doors mastermind for all Fermentationists in Training from the 2012 and 2013 groups.

This week we did a Candida Intensive where they learned the protocol for ending Candida in their clients and which fermented foods to use and which to avoid.

It was a hit. Check out some of the responses on Facebook!

Screen Shot 2013-04-03 at 10.32.00 PM


Screen Shot 2013-04-03 at 10.31.25 PM


Would you like an inside peek at the program and see what they were raving about??? Check this out. I’m going to give you a chance to hear a 3 minute and 44 second clip from Monday’s 120-minute in-depth training.

Listen to the clip of the Candida Intensive here.

In this 3-minute clip, you’ll hear about  the symptoms of Candida and an explanation of how autoimmune disease begins in the gut. The root of autoimmune disorders is an emerging science. This new info is totally fascinating!

Have you ever wanted to know EXACTLY what to do with your clients (or yourself, for that matter) when they are struggling? In the rest of the training I outline specific protocol for what to do with all kinds of digestive disorders and Candida, which for those of you don’t know this is a systemic fungal infection that affects millions of people. Listen to the clip if you want to hear the symptoms and see if you have any.

But the coolest part is this… I’m pre-enrolling for my 2013 Fermentationist Certification Program. And for those who enroll in the next two weeks, you’ll get access to the Candida Intensive right off the bat! Normally, participants have to wait until the 6 month mark in the training to get this. Not you!

As a member of my inner circle, you’re getting first access to this training before I open it to the public. And if all the spots fill…I may not even release it publicly. Last year over half the spots were filled before I even had a chance to let anyone outside of my inner circle know about it.

Now that I know how incredible and life-changing this program is I have no doubt that we will see an even bigger response.

Email me at if you want to be one of the 12 who get on my calendar for the FCP pre-enrollment with two sweet bonuses for pre-enrollment only! April 19th deadline.


Like this article? Why not share it with your friends on Facebook or send out a tweet and let everyone know!

Flu Vaccines – Yay or Nay?

I’ve been curious about this for awhile so I looked up the symptoms and signs of the flu: infectious/question744.htm

After reading this, I realized that I definitely got it this year. When I get sick it’s usually a head cold and rarely the flu. I hardly get respiratory infections these days at all. When I was younger I used to get strep throat multiple times per year and chronic sinus infections. I got colds at least twice a year usually when the seasons changed. In my 20‘s when my body started freaking out and getting overreactive with crazy allergies, panic attacks, and chemical sensitivity I turned to healing my gut, which subsequently lessened the amount of times I get sick down to only once per year!!!

Source: via Marsha on Pinterest


Getting the flu was a doozy. It started in my head and progressed downward and into my lungs. I was sick for 3 weeks straight and had excess mucus for a few more weeks after that.

People often ask me about the flu vaccine. Based on everything I’ve read, I think it’s a hoax and prefer to use my own methods. I’m human just like the rest of ya’ll so I get sick, too. But I want to share with you the number one thing that has made a difference in the frequency of my getting sick.

Source: via Pat @ Heal Thyself! on Pinterest


In a new study on the flu vaccine the numbers show that there was no help from the vaccine. Check out this article here if you want to learn more about that study.

When you break the statistics down, half of people got the flu and half didn’t regardless of whether they were vaccinated or not. So the real question becomes, how do those 50% of people NOT get sick? What are they doing right?

Well, I looked into the Center for Disease Control’s recommendations on how to decrease your chances of getting the flu.

  • Cover your nose and mouth with a tissue when you cough or sneeze.
  • Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
  • Avoid touching your eyes, nose and mouth. Germs spread this way.
  • Try to avoid close contact with sick people.
  • If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
  • While sick, limit contact with others as much as possible to keep from infecting them.

That isn’t prevention. That’s more about quarantine. Real prevention is getting your body’s immune system strong enough to protect you from the virus in the first place. A highly functioning immune system can destroy pathogens easily.

Did you know that 70-90% of the immune system lives within the gut?

This is due to the living bacterial ecosystem that resides in your intestines.

Studies show that kimchi was effective against the avian flu. “The lactic fermentation found in the pickled cabbage dish has since been scientifically proven to be effective in preventing bird flu infection.”

Please don’t get confused and start trying to take an extract of lactofermented veggies. Eating the real thing is the best option.

During flu season you want in increase your consumption of kimchi and lacto-fermented veggies. They have to be Raw and Unpasteurized for it to work.

Why it works…

Some people say it is because of the increased vitamin C. But that’s only part of the superpowers of fermented veggies.

Fermented veggies are also filled with probiotics. Probiotics help you in 3 main ways: digest your food more fully, make vitamin B 1, 6, 9, and 12 in the gut for you to easily absorb, and produce bacteriocins.

Probiotics aid in digestion because they produce a special enzyme called, cellulase. This enzyme isn’t produced by humans. It is the enzyme that breaks down fiber and plant material. As it breaks down the fiber, it unlocks more nutrients from the food, which increases nutrient absorption and assimilability. In our day and age of high stress and low nutrient-dense food, it is important to get as much nutrition as possible. In fact, alongside every disease is a specific nutrient depletion.

Bacteria and humans have evolved symbiotically for at least a couple million years. They learned that when they contribute necessary nutrients to the human, the human contributes essential nutrients to them. It’s the golden rule in action. Conveniently, the bacteria supply the vitamin B complex, which is difficult for the human to absorb when eaten orally because they get easily destroyed in the harsh pH conditions of the stomach and small intestines. As bacteria synthesize these nutrients in the cecum they are directly absorbed into the intestinal walls. I am filled with pure amazement when I think of how this co-evolution happened.

Bacteriocins are anti-microbial byproducts produced by bacteria. When you have probiotics present in the body they produce bacteriocins that keep unwanted bacteria from taking over and competing for nutrients. Check out Wikipedia if you want to learn more.

When these probiotics are eaten regularly they start to inoculate and fill the digestive tract.

The flu virus is also deactivated by acidity. In particular, a pH of 2 or less. The hydrochloric acid of the stomach is strong enough to destroy the flu virus…as long as it is in proper working order. Most people are suffering from low hydrochloric acid. Acid reflux and indigestion are symptoms of low hydrochloric acid. It’s a catch 22 because low stomach acid is caused by mineral deficiency and low stomach acid makes it more difficult to extract minerals from your food.

Watch my videos to learn how to increase digestion naturally.

Every time you eat, the pH of the stomach gets less acidic because the HCL is reacting with your food and getting neutralized. This is another reason why kimchi and sauerkraut are so effective. They are acidic foods with a pH of about 3.5-4.5. This aids in neutralization of alkaline substances in the stomach keeping the pH of the stomach low enough to kill viruses and unwanted bacteria.

I’m just scratching the surface here. If you are interested in learning more about this, please comment below and let me know what else you want me to research and write about!

Eating fermented veggies regularly is just a step in the process of getting healthy and strong.

Source: Uploaded by user via Cervantes on Pinterest


Here’s a great recipe for 3/4 gallon cultured veggies to help you stave off the flu and colds as you become susceptible during the change of seasons.

Spicy Turmeric Chee

3 pounds napa cabbage
1 daikon
3 carrots
2 onions
4 cloves garlic
3 tablespoons red chili flakes
3 tablespoons fresh ginger
4 tablespoons turmeric fresh
3 tablespoons sea salt

Turmeric is known for its connective tissue supporting properties. It is helpful for the liver and positively effects the inflammation response in the body. Daikon is noted for its weight loss powers. Ginger and chili flakes help guide the medicinal effects of the other foods deep into the cells of the body. Red chili flakes, garlic, onion, turmeric, and ginger all have antimicrobial effects against pathogens, but do not kill off probiotics.

Step-By-Step Directions

  1. Chop the vegetables into similar sized chunks or shreds into a bowl.
  2. Add salt and mix throughout using your hands to massage the mixture.
  3. Begin packing into a one-gallon crock or jar. Use your fist or a wooden tamper.
  4. Create an anaerobic environment by getting all air bubbles out as you pack it down.
  5. Push until the brine starts to rise to the top of the veggies.
  6. Place a saucer or plate on top of the vegetables. Try to get one that fits as close to the edges as possible.
  7. Put a weight on top of that. A jar of water works well.
  8. Cover with a cloth so no bugs get inside.
  9. During the first week, push it down daily to help keep the veggies under the brine. Sometimes it takes a day or two to get the brine to stay above the veggies. This will help prevent mold from forming.
  10. Taste it after a week and see if you like it. You can let it ferment as long as you want, but most people prefer 2-4 weeks of fermentation time in small one-gallon batches. When it is too young, it still has a carbonated feeling on your tongue. This will disappear after about a week of fermentation.
  11. The best temperature to ferment sauerkraut is 55-70 degrees. Put it in a pantry, root cellar, cupboard, or on your kitchen counter. If it gets below or above this temperature it will be fine, but the best flavors develop within this range.
  12. When it is ready, scrape off the top layer and enjoy the fresh healthy goodness below.

Note: If mold forms, not all is lost. This is a test of your senses. Scrape off the mold and compost it. If the sauerkraut underneath smells okay, taste it. If it tastes off, spit it out!

If you want to learn my tricks of the trade, come to one of my Making Fermented Veggies workshops.

Source: via Asheville on Pinterest


My goal is to get so strong that I don’t get sick easily. I want to push the boundaries of what it means to be strong and healthy. To me it means having optimal brain power and a chance to focus my energy powerfully into
this one life!

Eating fermented veggies everyday has been a powerful secret weapon for this.

Various sources say that you should only get sick once every 5-6 years. My goal is to help you get there. I’m on the path, too. We can do this together.

Let me know in the comments below how often you or your family members get sick. Have you noticed a difference with fermented veggies? What do you think about this topic? Let me know in the comments below!


Like this article? Why not share it with your friends on Facebook or send out a tweet and let everyone know!

Not Getting Enough Energy, Immunity, & Joy? Here’s the Cure

You may not know this, but I spent years unable to eat out at a restaurant without EXTREME anxiety. My food allergies caused me to have behaviors around food that were completely different than normal people.

I’d go to the restaurant with friends and after attempting to get some assurance from the server (If they didn’t know what gluten was I’d start sweating) I’d order the best option on the menu. When my food came I’d eat a couple bites and then it would happen. The anxiety would build to the point where secretly inside I thought I might go into anaphylactic shock and have to get rushed to the hospital.

My body was so reactive to foods that I would literally pack up my food in a to-go box and after 20 minutes had passed with no heart-racing, no panic attack, no mucous, no coughing, no stomach pain, no blurry vision I would eat the food from the to go box in the car on the way home.

This is just how it was.

Last week I was prepping for my preview call about Gut Rebuilding and I remembered back to these days. I thought about all the anxiety that I used to carry around food. I would get so worked up before each meal because I didn’t know what would happen to me after I took those first few bites. It still lingers from time to time…

Check out the Ah-Ha’s from last night’s first Gut Rebuilding training!

It’s not too late to register.

Now I live in the mecca of food allergies, Portland, Oregon, where every menu at every restaurant in town has all the gluten and dairy marked on a menu.

Everyone is educated about the foods and allergens so I can eat confidently without worry of getting poisoned (I’m not being dramatic here).

You can friend me on Yelp if you want…you’ll see that I get to express that foodie inside that was dying to come out…but couldn’t with how reactive my body used to be.

My favorite restaurants in Portland are Fish Sauce, Swagat, and Nicholas.

If there is anything I’ve learned in this journey it’s that food must be a relaxing, grounding experience. And when it’s not, it totally throws off your entire life.

As I retrain my brain and body to relax before each meal I am in utter gratitude for the huge transformation that has occurred for me.

I think back to all the gluten and dairy I ate as a child. All the stomachaches I had. All the rashes and anxiety. That turned into panic attacks, contributed to my drug use, and chemical sensitivity.

And when I first learned that I couldn’t eat these things, everyone around me didn’t understand. They would get annoyed and frustrated. I became too embarrassed to order my food in front of others. I hated going to my girlfriend’s house or my boyfriend’s parents house for dinner because I didn’t want to explain and I didn’t want to be rude.

Before potlucks and social gatherings I would eat ahead of time and not eat with everyone else. I would get jealous of my partner when they got to eat whatever they wanted and saw how easy it was for them.

It was an all-around nightmare!

Until I figured out that I could claim this with confidence. I learned how to communicate my food intolerances with people unapologetically.

When I approached dinner invites I discovered that if I communicated things a certain way, I could get people to cook food that I could eat. I could participate in the meals again!

I even got my family to come together for a dairy-free gluten-free Thanksgiving meal. My Dad ate vegan pumpkin pie!

And no one complained. They all supported me.

Today, most of my food allergies are gone. And you wanna know the biggest contributing factor to healing them??? Learning how to eat with others again. Learning how to communicate my food needs eloquently and effectively with compassion and without impatience. Subtly teaching people how to react by using particular methods of communication.

Check out my 8 principles of gut rebuilding that got rid of my food allergies.



Summer Bock Health Coach, Herbalist, & Fermentationist


P.S. The New Rules For Healing: How to Heal Your Gut in a Sugar-Laden, Chemically Saturated Society. Gut Rebuilding Program. There’s still time to participate. Register now.


What are your strategies?

Please share in the comment section below…