Upcoming Book

 

A Preview of Transformative Wisdom

From the upcoming memoir driven self help book that promises to redefine how we understand love, healing, and sacred connection

In her forthcoming book, Rebecca offers readers a rare gift. The convergence of lived experience and profound spiritual insight, written with the lyrical precision of a poet and the grounded wisdom of a healer who has walked through fire.

"Real love feels like being deeply seen without needing to be anything more than what you already are."

This is not the work of a mere theorist, but of someone who has traveled the territory she describes. Rebecca's ability to weave together attachment theory, spiritual wisdom, and raw personal truth creates something extraordinary. A work that transcends typical relationship advice, elevating the conversation to something sacred.

When she writes about love that "refines you" and "stretches you," asking you to "shed everything that isn't love," we understand we're in the presence of someone who has been refined by love's sacred fire.

Essential Reading For:

• Those seeking to understand the difference between connection and true intimacy
• Anyone ready to move beyond fantasy into sacred union
• Readers interested in conscious relationship and spiritual transformation
• Those on their own healing journey toward authentic love

This promises to be essential reading for anyone ready to understand what it means to love and be loved at the deepest level.

 

What Is a Health Coach?

In a world where quick fixes and surface-level solutions dominate the wellness landscape, health coaching offers something profoundly different: a journey to the root of what truly creates lasting transformation. But what exactly is a health coach, and how does this approach differ from other forms of support?

Beyond Symptoms: The Root Cause Revolution

A health coach is a trained professional who partners with individuals to create sustainable lifestyle changes that support optimal well-being. However, true health coaching goes far beyond counting calories or creating exercise plans. It recognizes a fundamental truth: our physical symptoms are often the language our bodies use to communicate deeper imbalances in our emotional, mental, and spiritual lives.

When someone struggles with chronic fatigue, digestive issues, sleep problems, or recurring illness, a health coach doesn't just address the physical manifestation. Instead, they ask the deeper questions: What relationship stressors might be depleting your energy? What unprocessed trauma could be living in your body? What emotional patterns are keeping you stuck in cycles that no longer serve you?

The 360-Degree Holistic Approach

Traditional healthcare often compartmentalizes the human experience, treating the body as separate from the mind and spirit. Health coaching embraces a 360-degree view that recognizes the intricate connections between all aspects of our being.

Physical Foundation

Yes, nutrition, movement, and sleep matter immensely. A health coach will explore these foundational elements, but always within the context of the whole person. Why do you reach for sugar when stressed? What emotions are you trying to soothe with food? How does your relationship with your body reflect your relationship with yourself?

Emotional Landscape

Our emotions aren't just fleeting feelings—they're powerful information systems that, when ignored or suppressed, can manifest as physical symptoms. A holistic health coach creates a safe space to explore emotional patterns, helping clients identify where they might be carrying grief, anger, fear, or shame in their bodies.

Relational Dynamics

We don't exist in isolation. Our relationships—with partners, family, friends, and ourselves—profoundly impact our health. A health coach examines how relationship stressors might be contributing to symptoms and helps clients develop healthier boundaries, communication skills, and connection patterns.

Trauma-Informed Understanding

Trauma isn't just major life events—it can be subtle, ongoing experiences that shape how we move through the world. A skilled health coach understands how trauma lives in the nervous system and affects everything from digestion to decision-making, approaching healing with sensitivity and awareness.

Spiritual Connection

This doesn't necessarily mean religion, but rather helping clients reconnect with their sense of purpose, meaning, and connection to something greater than themselves. When we feel aligned with our deeper purpose, healing accelerates naturally.

The Coaching Partnership: A Different Kind of Support

Unlike traditional medical models where the practitioner is the expert, health coaching is a collaborative partnership. The client is the expert on their own experience, while the coach brings tools, perspective, and supportive accountability to the journey.

This approach recognizes that lasting transformation rarely happens through external prescriptions. Instead, it emerges when individuals feel truly seen, heard, and supported in uncovering their own inner wisdom and capacity for healing.

Creating Safe Space for Exploration

A health coach provides what many people have never experienced: a judgment-free zone where all parts of their experience are welcome. This safety allows clients to explore patterns, beliefs, and behaviors that may have been unconscious or avoided for years.

Connecting the Dots

Often, clients arrive feeling confused about why they can't seem to get better despite trying everything. A health coach helps connect the dots between seemingly unrelated symptoms and life experiences, creating an "aha" moment that becomes the catalyst for real change.

Sustainable Transformation

Rather than imposing rigid protocols, health coaching focuses on sustainable changes that honor the client's unique circumstances, preferences, and capacity for change. This might mean addressing sleep before nutrition, healing relationships before focusing on exercise, or processing grief before tackling physical symptoms.

The Ripple Effect of Holistic Healing

When someone begins to heal at the root level—addressing not just what they eat but why they eat, not just how they sleep but what keeps them awake at night—the transformation extends far beyond individual symptoms. Relationships improve. Energy increases. Clarity emerges. Resilience builds.

This is because holistic health coaching doesn't just treat problems; it helps individuals become the fullest, most authentic version of themselves. When we heal our relationship with ourselves, every other relationship in our lives has the potential to transform.

Your Journey to Wholeness

If you've tried everything but still feel like something is missing, if you sense that your symptoms are trying to tell you something deeper, or if you're ready to address not just what's wrong but what's possible, health coaching might be the missing piece in your wellness journey.

The path to optimal health isn't about perfection or following someone else's blueprint. It's about coming home to yourself—all parts of yourself—and creating a life that truly supports your highest potential for healing, growth, and joy.

Your body, mind, and spirit are not separate entities competing for attention. They're interconnected aspects of your wholeness, each offering wisdom and guidance for your unique path forward. A health coach simply walks alongside you as you remember how to listen, trust, and respond to that inner wisdom with compassion and courage.

The question isn't whether you're broken and need fixing. The question is: What becomes possible when you approach yourself with curiosity, compassion, and a willingness to explore the beautiful complexity of your human experience?

Your journey to wholeness is waiting. And you don't have to walk it alone.

Food as Medicine - Healing Recipes

 

Food as Medicine: 

Healing Recipes for Busy Families

Nourish your body naturally with these simple, powerful recipes designed to support your health journey

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🌱 ANTI-INFLAMMATORY HEALING SOUP

For Joint Health & General Inflammation

Prep Time: 15 minutes | Cook Time: 25 minutes | Serves: 6

Ingredients:

• 2 tbsp coconut oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 inch fresh ginger, grated
• 1 inch fresh turmeric root (or 1 tsp ground turmeric)
• 6 cups low-sodium vegetable broth
• 1 cup red lentils
• 2 cups chopped kale
• 1 can (14 oz) coconut milk
• 1 tsp ground cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat coconut oil in a large pot. Sauté onion until translucent (5 minutes).
2. Add garlic, ginger, and turmeric. Cook for 1 minute until fragrant.
3. Add broth, lentils, and cumin. Bring to a boil, then simmer 15 minutes.
4. Stir in kale and coconut milk. Cook 5 minutes until kale wilts.
5. Season with salt and pepper. Garnish with cilantro.

Why It Heals: Turmeric and ginger are powerful anti-inflammatories, while lentils provide protein and fiber. Coconut oil contains lauric acid for immune support.

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🔥 METABOLISM BOOST QUINOA BOWL

For Weight Management & Energy

Prep Time: 20 minutes | Cook Time: 15 minutes | Serves: 4

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tbsp coconut oil
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 2 tbsp pumpkin seeds
• 2 tbsp hemp hearts

Metabolism-Boosting Dressing:

• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp raw honey
• 1/2 tsp cayenne pepper
• Pinch of sea salt

Instructions:

1. Cook quinoa according to package directions. Let cool.
2. Heat coconut oil in a pan. Sauté bell pepper and zucchini until tender (8 minutes).
3. Whisk all dressing ingredients together.
4. Combine quinoa, sautéed vegetables, and tomatoes in bowls.
5. Top with avocado, pumpkin seeds, and hemp hearts.
6. Drizzle with dressing before serving.

Why It Heals: Quinoa provides complete protein to stabilize blood sugar. Cayenne boosts metabolism, while healthy fats from avocado and seeds promote satiety and hormone balance.

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⚡ ENERGIZING GREEN SMOOTHIE BOWL

For Natural Energy & Mental Clarity

Prep Time: 10 minutes | Serves: 2

Base Ingredients:

• 1 frozen banana
• 1 cup fresh spinach
• 1/2 avocado
• 1 cup coconut water
• 1 tbsp almond butter
• 1 tsp spirulina powder
• 1 tsp maca powder
• 1 date, pitted

Energizing Toppings:

• 1/4 cup blueberries
• 2 tbsp chopped walnuts
• 1 tbsp chia seeds
• 1 tbsp cacao nibs
• Coconut flakes

Instructions:

1. Blend all base ingredients until smooth and creamy.
2. Pour into bowls and arrange toppings artfully on top.
3. Serve immediately for best texture.

Why It Heals: Spirulina provides iron and B-vitamins for energy. Maca is an adaptogen that supports adrenal function. Healthy fats stabilize energy levels throughout the day.

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🧘 STRESS-RELIEVING HERBAL CHICKEN

For Nervous System Support & Relaxation

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 4

Ingredients:

• 4 boneless chicken breasts
• 2 tbsp olive oil
• 1 large onion, sliced
• 2 cups mushrooms, sliced
• 3 garlic cloves, minced
• 1/2 cup white wine (or chicken broth)
• 1 tbsp fresh thyme
• 1 tbsp fresh rosemary
• 1 tsp dried lavender (culinary grade)
• 1/2 cup Greek yogurt
• Salt and pepper to taste

Calming Side:

• 2 cups cooked brown rice
• 1 tbsp butter
• 1/4 cup chopped fresh parsley

Instructions:

1. Season chicken with salt and pepper. Heat olive oil in a large skillet.
2. Cook chicken 6-7 minutes per side until golden. Remove and set aside.
3. In the same pan, sauté onion and mushrooms until soft (8 minutes).
4. Add garlic, thyme, rosemary, and lavender. Cook 1 minute.
5. Add wine and simmer 3 minutes. Stir in yogurt.
6. Return chicken to pan and simmer 5 minutes until cooked through.
7. Serve over brown rice mixed with butter and parsley.

Why It Heals: Lavender and rosemary contain compounds that naturally calm the nervous system. Magnesium-rich brown rice supports muscle relaxation and sleep quality.

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🌙 SLEEP-PROMOTING GOLDEN MILK OATS

For Better Sleep & Overnight Recovery

Prep Time: 5 minutes | Chill Time: Overnight | Serves: 2

Ingredients:

• 1 cup rolled oats
• 1 cup coconut milk
• 2 tbsp chia seeds
• 1 tbsp almond butter
• 1 tbsp maple syrup
• 1/2 tsp turmeric
• 1/4 tsp cinnamon
• Pinch of black pepper
• 1/4 tsp vanilla extract
• Pinch of sea salt

Morning Toppings:

• Sliced banana
• Chopped almonds
• Drizzle of honey

Instructions:

1. Mix all ingredients except toppings in a jar or bowl.
2. Stir well and refrigerate overnight.
3. In the morning, stir again and add toppings.
4. Enjoy cold or warm slightly if preferred.

Why It Heals: Oats contain tryptophan, which promotes melatonin production. Turmeric reduces inflammation that can interfere with sleep. Magnesium in almonds supports muscle relaxation.

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💪 IMMUNE-BOOSTING BONE BROTH RAMEN

For Immune Support & Gut Health

Prep Time: 10 minutes | Cook Time: 15 minutes | Serves: 2

Ingredients:

• 4 cups high-quality bone broth
• 2 portions of rice noodles or zucchini noodles
• 1 tbsp miso paste
• 1 inch fresh ginger, grated
• 2 garlic cloves, minced
• 1 cup sliced shiitake mushrooms
• 2 green onions, chopped
• 1 cup baby spinach
• 2 soft-boiled eggs
• 1 sheet nori, torn
• 1 tsp sesame oil
• Red pepper flakes (optional)

Instructions:

1. Heat bone broth in a large pot. Whisk in miso paste until dissolved.
2. Add ginger, garlic, and mushrooms. Simmer 5 minutes.
3. Cook noodles according to package directions in separate pot.
4. Add spinach to broth and cook until wilted.
5. Divide noodles between bowls, pour hot broth over.
6. Top with halved soft-boiled eggs, green onions, nori, and sesame oil.

Why It Heals: Bone broth provides collagen for gut lining repair. Miso offers probiotics for digestive health. Shiitake mushrooms contain beta-glucans that support immune function.

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🍓 ANTIOXIDANT RECOVERY SMOOTHIE

For Post-Workout Recovery & Cellular Repair

Prep Time: 5 minutes | Serves: 1

Ingredients:

• 1 cup mixed berries (blueberries, blackberries, raspberries)
• 1 cup tart cherry juice (unsweetened)
• 1 scoop vanilla protein powder (plant or whey)
• 1 tbsp ground flaxseed
• 1 tbsp collagen powder
• 1/2 frozen banana
• 1 tsp fresh lemon juice
• Ice as needed

Instructions:

1. Blend all ingredients until smooth.
2. Add ice for desired consistency.
3. Drink within 30 minutes of preparation for maximum nutrient absorption.

Why It Heals: Tart cherries contain natural melatonin and anthocyanins for muscle recovery. Berries provide antioxidants to combat exercise-induced oxidative stress.

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📝 MEAL PREP TIPS FOR BUSY FAMILIES

Batch Cooking Strategies:

• Prepare grains and proteins in large quantities on weekends
• Wash and chop vegetables when you get home from grocery shopping
• Freeze smoothie ingredients in individual bags for quick blending
• Make bone broth in a slow cooker or pressure cooker in large batches

Time-Saving Substitutions:

• Use pre-cooked rotisserie chicken in recipes calling for cooked chicken
• Swap fresh herbs for dried when pressed for time (use 1/3 the amount)
• Keep frozen vegetables on hand as nutritious alternatives to fresh

Storage Guidelines:

• Most prepared meals keep 3-4 days in refrigerator
• Smoothies are best consumed fresh but can be stored 24 hours
• Overnight oats keep up to 5 days in individual mason jars

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Remember: These recipes use whole foods to naturally support your body's healing processes. Always consult with healthcare providers for serious health concerns, and listen to your body's individual needs and responses to different foods.

Growth and Freedom

The space between where you are now and where you want to be is filled with choice. 

Choose growth. 

Choose freedom. 

Choose a life that nourishes you. 
 

 We heal by being witnessed. 

In the sacred space between hearts, healing blooms not from answers given, but from love that simply listens. 

Where presence becomes medicine and being truly seen transforms what words cannot touch.