Homemade Sauerkraut



  • 1 Medium Head of Cabbage
  • 1-3 Tbsp. Sea Salt

Optional ingredients: try combinations of any of these

  • Caraway Seeds: 1-1/2 tsp
  • Dill: 1 Tbsp
  • Juniper Berries (crushed): 1 Tbsp
  • Fennel Seeds: 2 tsps
  • Green Onions (chopped): 6 onions
  • Garlic (crushed): 5 cloves
  • Mustard Seed (black or yellow): 1 tsp
  • Turmeric: 1 tsp
  • Red Pepper Flakes: 1/2 tsp or more
  • Cardamon: 1/4 tsp
  • Lemons: 5 organic, very thinly sliced
  • Ginger: 5 inches, grated


  • Potato masher or cabbage crusher.
  • 1 Quart Jar with an airtight lid; preserve jars are a good bet.
  • Fermentation weights, or glass marbles inside an organic cotton tea bag.


  1. Chop or shred cabbage.
  2. Sprinkle with salt.
  3. Knead the cabbage for a minimum of 10 minutes.  For this step you can use your hands, or pound the cabbage with a potato masher or cabbage crusher.  Keep pounding and kneading until there is enough liquid to cover the cabbage.
  4. Stuff cabbage into a quart jar, pressing the cabbage underneath the liquid. You can add a little water to completely cover cabbage if need be.
  5. Securely close and/or lock the jar.  “Burp” secure jars daily to release pressure.
  6. Ferment for at least 2 weeks at room temperature (about 60 – 70 degrees).  The longer you allow the culture to develop, the closer you’ll get to desired flavor and texture; flavor develops with age.
  7. Put a tight lid on the jar and move to cold storage once you’ve decided to stop aging your kraut.

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Hygiene Hypothesis: How Germs Promote Health

Do sterile environments negatively impact health positively or negatively?
A new study co-authored by researchers from the University of Ulm in Germany and CU Boulder, adds to mounting evidence supporting the “hygiene hypothesis,” which posits that overly sterile environments can breed health problems.
In the study:
Adult men who had grown up in the country with pets had a healthier immune response to stress than those who grew up pet-free in the city, a new study shows.
The study is the first in humans to suggest the ‘hygiene hypothesis’ applies to mental health too.
Exposure to beneficial microorganisms in childhood may lead to better mental health in adulthood.
Why? My theory is that your gut must have these beneficial microorganisms throughout your life, but especially in childhood, to develop and sustain a healthy gut. A healthy gut is required for consistent production of 90% of Serotonin (happy hormone) and proper endocrine function that regulates mood.
Should you give up being happy if you didn’t grow up on a farm or around pets? No! But it means that you may need to do more to boost and support your immune through your gut health now.
A few tips:
1. Take Natural Pro-Biotics via Home Made Fermented Foods. Sauerkraut is easy to make, and one of the best solutions.
2. Detox and eat clean regularly. Organically grown is best. Check into community supported agriculture if you can’t grow your own.  Community Supported Agriculture
3. Build Resilience, Manage Stress. Chronically high stress levels use up or kill off healthy microbiome by keeping blood sugar and cortisol levels artificially high.  Help Now Strategies
4. Get off drugs and medications as much as possible. Synthetically produced substances tend to kill healthy microbiome. Reduce all that you can through clean eating.  Clean Eating Course + Detox
5. Stop smoking to protect your lung microbiota.
6. Get a little exercise. Stretching and walking for a minimum of 20 minutes per day is good.
7. Associate with people who have positive mental health. Turns out their “germs” transferred to you can have a positive impact on your too.
8. Get in Touch with Nature. Nature is rich in microorganisms that can benefit and harm. On the whole, exposure to natural organisms help the body boost immune. Get out there.
9. Eliminate mold and harmful environmental exposure. Not all natural substances build immune. Mold exposure is important to reduce or eliminate as it tends to unbalance your microbiome.
10. Get a dog and don’t be afraid to let your dog lick your face. Turns out that bacterial communities associated with dogs benefit humans most.
11. Extra support: fecal implants and liquid dieting can help in more serious cases when all else fails to produce a return to health.
As with all health related matters, prevention is worth a pound of cure. Consistent clean eating is key, and quality is much more important than counting calories or focusing on quantity alone. Feed your body what it was designed to eat, and live. Clean it out with a regular cleanse. Let food be thy medicine.
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Business, Burnout and Depression

Are you a small business owner suffering from depression? You’re not alone.
Depression comes in many forms; simple to complex, situational to chronic. For business owners, work-to-life ratio, brain productivity breaks, and nutrition are key. Most business owners I work with are highly stressed, take little or no time away from work, and eat poor quality food regularly (even if at restaurants). Depression is simply a natural byproduct of burning out the body physically and mentally.
​What to do? Here are a few simple steps I recommend to my busy clients:

Step 1: ​​Step Away From Work Every Hour

Optimal brain health demands regular rest for short periods. It’s literally like hitting the reset button. Some studies suggest that highest productivity is achieved by walking away from your computer and work for 17 minutes after every 52 minutes of work.
One simple way to increase happiness is to take up space…..as much space as possible….as if you also matter.  Taking up space sends a number of messages to your inner psyche that you are big, powerful, worthy,  and ready.  This simple technique relieves stress in as little as two minutes.  Sit in a chair and stretch out in all directions, or whatever works in your work environment.

​Step 2: Engage in Resilience Building Activities Daily

​Exercise, go to museums, knit, meditate, and learn practical tools that help decrease stress in the moment. Best yet, learn how to act instead of react in response to every day stress.

​Step 3: Clean up your daily nutrition

You are what you eat. There’s plenty of evidence showing that the food you eat every day can contribute or take away from your ability to think and feel your way through life.  
If you’re eating a Standard American Diet, take immediate action to reverse course.  The SAD diet is loaded with sugar and processed foods, all of which diminish productivity, slow metabolism, and directly impact your ability to think (or not).  Sugar mounts a direct assault on the endocrine system starting in the gut.  90% of the hormone Serotonin that regulate sleep and positive mood is created in your stomach; sugar and chemicals in processed foods literally destroy the environment needed to guard against depression.  On the flip side, eating clean greens promote a healthy stomach microbiome necessary for Serotonin development, endocrine function, sleep, mood, staying alert and aware, and focusing to your highest capacity.
​Best to address sooner than later, before chronic burnout becomes a serious mental health condition or worse.
More about how Sugar + Stress = Sick
Work with a Coach to Maximize Productivity: Coaching
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About Stress: Body-Mind Impact and What You Can Do Now

Stress has an impact on the entire body-mind.  Over time, inflammation caused by chronic stress contributes to disease.  Everything from anxiety and depression to diabetes and arthritis has a stress connection.

Take a quick look at the hows and whys ABOUT STRESS and learn a few simple ways you can BUILD RESILIENCE starting right now.

About Stress with Help Now Strategies - reduced

A Personal Message . . .

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PTSD: The Enemy with Outposts in Your Head and How to Fight Back

For almost as long as I have memory, there’s been an internal drive to heal from trauma.  I am a survivor of child sexual assault….multiple instances that occurred over several years.  I received no therapy and was discouraged from saying anything about what happened.  No one was held responsible.  I was simply forbidden to go to “that house” anymore.  Yet, I was alive.  I survived.  And as far as anyone else could tell, I was a healthy, tomboyish girl.

I went numb, compartmentalized and buried both the emotions and memories, had an out-of-body experience upon becoming sexual active as a teen, and was nearly admitted to a hospital mental health ward shortly after.  I began a 25 year talk therapy odyssey that included diagnosis’ of depression, general anxiety disorder (GAD), and complex post traumatic stress disorder (PTSD).  Considering the amount of personal experience I’ve had with a variety of talk therapy approaches, I should be awarded an honorary psychology degree.


Trauma does something to a psyche that is hard to address.

There’s this saying by Sally Kempton, “It’s hard to fight an enemy that has outposts in your head.” Once a trauma occurs, a memory capsule is formed of bundled nerve cells.  Every sensory experience you had in that moment is bundled and stored in the amygdala so you can recognize and respond to similar danger in the future.  A typical a traumatic memory can trigger hypersensitivity in response to any portion of those bundled traumatic memories; attacker had big hands becomes generalized to fear of anyone with big hands….this was one of mine.

Anxiety, depression and PTSD result from prolonged remembering of fear and anxiety triggered by ANY stored portion of that memory bundle.  It’s common for PTSD attacks to include physical body responses like heightened heartbeat, an adrenalin surge, pinpoint vision, etc.  When PTSD is triggered, I would feel like a caged animal with no way out, terrified, hair on end, wanting to strike back, frustrated, and ultimately depressed.  It’s hard to fight an enemy that has outposts in your head.  And, it’s hard to live a normal life if your energy is used to fight an enemy with outposts in your head daily.


Clean Eating in Combination with Personalized Resilience Tools is Key

By my early thirties, I became determined to find solutions that helped me face daily challenges naturally and simply.  Talk therapy was fine as far as it went, but I found there to be diminishing returns; after a while I’d said everything there was to say about my memories and bringing them up constantly was just re-traumatizing.  So I spent the rest of my life unraveling the impact on my physical and mental health on my own, looking for anything I could make use of beyond alcohol and drugs to actually address the root cause…..those triggered memories.  I strengthened my mind and body and became a black belt in Tae Kwon Do.  I learned to practice meditation and mindfulness.  I tried other means of redirecting attention using body and mind based techniques; tapping, sensory redirection, nature walks, etc.  I worked on strengthening social connections….this was the hardest for me and had some disastrous results, but I persisted.  Everything provided some relief, but ultimately not an underlying foundation of calm I was searching for desperately.

It wasn’t until I stumbled on clean eating that real change started to occur.  I had filled my tool bag with tons of practical, easy-to-use tools for returning to calm and building resilience in response to traumas large and small, but was still plagued by huge mood swings, fear and depression.  Little did I know that the answer to these problems was in my kitchen.  It turned out that sugar and processed foods was constantly stimulating my nerves, hormones and organs to the point where anxiety, depression and severe mood swings was the norm.


I started eating clean

Within weeks I noticed that mood swings were different.  Yes, there were still many difficult emotions, but the impact of PTSD episodes was diminishing, and I was thinking and feeling my way out of them better.  I learned all I could about clean eating, it’s impact on emotion, and ultimately became a health coach and behavior therapist.  It took a few more years of hard work with and without coaches to gain a greater sense of balance.  But, I now live and work in highly stressful circumstances with greater resilience, calm, focus, and balance than ever.

I am uniquely qualified to serve and encourage trauma survivors.  It is part of my life mission to share these truths with other survivors.  The other part of my life is reserved for living life itself, to the fullest extent possible, each and every day.  I want that for the survivors I come in contact with.  Too many of us feel that we don’t matter…that everyone else deserves to be happy while we remain stuck in a trauma prison.  I say NO MORE.  WE ALSO MATTER!


If you’re a survivor, or know someone who is, watch this video on tips to start healing naturally from the inside out….Heal After Trauma



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Vickie Banks

Thanks so much for being there for us. I have learned a lot during the 30 day detox.  I have lost over 10 pounds already. I’m sleeping better, and I feel more in control of my life. 🙂  I have been telling others about you and your plan. I will continue to do so.

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Kelly Swope

All aces! I appreciate the way that you broke down the nature of cravings and offered practical solutions for dealing with them. Stress having an accountability partner more. I didn’t take advantage of staying in daily contract which probably would’ve kept me on course during my meltdown week. Good to do the Self Assessment Form every week to prepare to move into the next phase of the program. The daily check- ins are very helpful and I like that you addressed symptom support and stress reduction every day with tips that could be modified for each persons’ situation. The self talk module was spot on. I can’t say enough about the power of your words. The ACE Quiz was quite an eye opener. An amazing job and a program that will change a lot of lives for the better. Your motives are pure. THIS WORKS!


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Rowena Ador-Dionisio

Sugar + Stress = Sick is one of the best programs I’ve signed up for.  Two weeks into the program I got my BMI back to normal and I am no longer overweight.  My friends and family saw the changes in me and I am more at peace with myself .  The best thing about this program is there’s no mumbo jumbo of any type of protein shakes or any multi-level marketing schemes. This program is pure CLEAN EATING and STRESS REDUCTION that really works. The program is so simple that anyone who wants a life change to a healthier life will be sure to benefit. Thank you Coach Jean!

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Jean’s Green Smoothie



1 Bunch Celery

1 Bunch Spinach

1 Bunch Kale

1 large cucumber

2 lemons

2 apples

3/4 – 1 tsp Cayenne

6 – 16.9 oz containers of pure water



  1. Wash all produce and set out in 2 batches.
  2. Slice lemons and apples in half. Cut off the center (fruit) of the lemon and discard the rind (or keep for other purpose). Cut out the core of the apple and discard. Put results from 1 lemon and 1 apple with each batch of veggies.
  3. Blend 3 bottles of water with 1 batch of veggies and fruit. Add cayenne (optional).
  4. Strain to desired drinking texture (some like thick, some thin).
  5. Pour back into empty bottles from your water.
  6. Repeat with second batch.

Makes about 6 – 16.9 oz “To Go” green smoothies

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