Category Archives: Health

Integrative Nutrition

Integrative Nutrition Ambassador – Friend referral scholarship available!

Dear Friends and Colleagues,

I’m writing to tell you about the most remarkable educational institution in the world:  The Institute for Integrative Nutrition.  I attended this groundbreaking school in 2010 from where I earned my Certification as a Health Coach.  This institution expanded my life and world view and most importantly guided me to become a more healthful joyful human being.

If you are looking to get healthier or if you are already in a great place and want to share your knowledge and passion with others in a meaningful career of your making, then this is the experience you need!  All types of people with all types of focuses attend this school.  But I have noticed that this community is united in our will to impact change, our creativity, altruism, and open minded approach to life and learning.  I have met amazing people in this program who have inspired me and given me hope in our future.

As a graduate of IIN, I signed up to be an ambassador for the school because I believe so strongly in its mission and method.  If you would like to learn more about the year-long program please do not hesitate to ask me about my experience.  You can also visit the website

This program is an investment in your entire being.  Some students just attend to become healthier, more contented people, but many enroll to also prepare for a new career.  What I experienced in school in the big picture is an understanding of what is most important to me and how I can share that which is uniquely me with others.  I have been inspired to live more fully and to invest in life like I hadn’t before.

This big picture experience has also been perfectly balanced with real world practical guidance.  I have received every tool necessary to create a lucrative career as a heath coach.  This is the only school I have attended that invests in their student’s career success continually.  Even after graduating, IIN is supporting me in any way necessary as I build my career.  My success is part of their mission and is therefore in their best interest.  I cannot fully explain how amazing it feels to have a school completely celebrate what I can offer the world.  I have never experienced this before!

This is a long distance learning program, so you can do this anywhere in the world at any time that is convenient for you.  You do have time for this life changing experience and you will be delighted by how affordable this program is.

If you decide this school is for you, then please let me know and I will assist you in securing your scholarship.

Get ready to grow at a rapid pace and to love every minute of it!

With Love, Colleen Palmer

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Filed under Health, Joy, Lightening Up, Money, Motivation, Self Discovery

Feeding Children Well

Parents want to feed their children healthy foods and often wonder how to do it.

Here are a few tips to feeding the young people in your life while encouraging a sane relationship with food.

Tip #1:  Children LIKE Structure

Create Meal Times

Try to have meal times around the same time every day and to have one plated snack after school if necessary.  Try as a family to stick to the structure 80% of the time.  Ask your young people to be involved in making sure that the family sticks to the structure.  One person can be in charge of knowing when it’s time to begin cooking; one person can be in charge of when it’s time to begin clean up … etc.

Monthly Menus

Create a monthly menu.  For one month eat the same dish on every name day for a total of 7 day menus:  MONDAYs = quinoa & lamb with zucchini onions & tomatoes, TUESDAYs = white bean soup with potatoes, carrots & green beans with Rye Bread etc. The dishes you choose should reflect what is available and in season:  soups and stews in the fall, salads in the spring.  Towards the end of the month have a family meeting to plan the next month.  Older children can be in charge of planning one day.  If you cover a variety of whole foods cooked and raw with different colors throughout the week you will be getting a variety of nutrients that your family needs.

The time spent planning meals is the perfect opportunity to educate children about where food comes from and how it can be prepared.  It’s also a great time to talk about what junk processed non-food is and that most of the commercials they see for food are actually for junk.

Tip #2: Children will EAT what they NEED

One major worry in families is that the child isn’t eating enough, or will not eat what is given to them.  This can be distressing for adults because adults feel it is there duty to feed the children well.  While this concern is well meaning, if focused on, it can lead to upset and power struggles around food.

It is important to allow food to be pleasurable and emotionally neutral.

If a child does not want to eat something, do not force her.  Forcing a young person to eat is disrespectful to them and will create a slew of emotional and control issues around food.  Just don’t go there! It is best to feign indifference about what your young person is or is not eating on her plate during mealtime.  The important thing is that what ends up on the plate is full of variety and color, is fresh, naturally grown, and is whole.

What is served IS dinner.  Translation: special meals for one person do not exist.  If the young person doesn’t eat anything, remind them only once that this is their opportunity to eat dinner, and that the next meal is not until breakfast.  If no food is consumed, give yourself a pep talk: “self, my child will not die of starvation by missing one meal”.  To be sure, they will be very hungry for breakfast the next day!  Try steel cut oats with organic cream and organic raisins and walnuts or a veggie, onion, organic cheese, farm raised egg omelet.  In a rush? Hard boiled whole egg on buttered toast.

If a child typically eats everything but the broccoli, be sure to let her know that she does not have to eat it, but since it is part of the menu for that dinner it will be served on her plate.  Remember, a child often has a healthier relationship with food than an adult.  If they are not interested in a food, it is highly possible that they don’t need it at that time.  Sometimes when children are going through a growth spurt they will want high-fat, high-calorie food.  There is a reason that potatoes and cheese, or macaroni and cheese are popular kids’ food.  Growing children are developing rapidly and require different foods as compared to adults.  Broccoli may be high in vitamins, but it is also high in fiber which makes it more difficult to digest, and it is low in calories.  To a growing child it will be better sold with olive oil, butter or cheese*.  Another benefit of adding fat with vegetables is that it allows us to assimilate the fat soluble vitamins.

If a child doesn’t want to try a new food give her time to get acquainted.  It  might take several meal for her to try it.  And then, even after trying it might take time to like it.  Even if on first try we don’t like the taste of a food, it often happens that the body will crave it even though we think we don’t like it.  Just keep serving the new food, and keep feigning indifference about whether or not they eat it.  Meal time is really not the best time for health education.  Meals are best spent enjoying flavors, the company of our loved ones, and being grateful for both.

Tip #3: Nourishing with Hugs, Laughter, Encouragement & Honesty

There is so much more to being nourished than calories & nutrients.  Affection, encouragement and praise are vital to nourishing another being.  When we experience love from those important people in our life we are happier, more optimistic and everything seems to works better.  A young person who is nourished in this way grows up with a world view that they are valuable and lovable.

At the same time, it is important to be honest with a child about what is expected of them.  It is okay to let a child know when they have made a mistake.  But it is important to not withhold hugs and encouragement from children who have made a mistake.  The two are separate.

Again, children like structure which includes clear expectations.  It is important to take responsibility as the adult for communicating clearly all that is expected. Remember, if the student hasn’t learned, the teacher hasn’t taught.

For example, a child who has developed a habit of whining and crying during mealtime would need to be prepped before the next meal time with clear expectations.  “Mealtime is a peaceful pleasant time for the family to have a nice time together eating.  I expect you at dinner tonight to use your big girl voice and for your eyes to remain dry.  If you can do this then after dinner we can put on your favorite song and have a dance party together.  If you don’t, you will have to sit on time-out for (age) minutes.”  Right before mealtime, remind your young person of the expectation, and then stick with it.  Stay calm, but firm, and emotionally neutral.  Either way, after the time-out or the dance party, give the child love and encouragement.  Remember, love is not a reward, it is a given.

A child that is held accountable to clear boundaries while being loved up will grow up to be able to handle criticism and will develop the ability to self correct.  She will be light enough to laugh at herself and honest enough to improve herself.  It is understanding that even if she makes mistakes she will still be loved that allows her to weather the bumps of life with ease.  She will be willing to try new things and put herself out in the world because she knows that success or failure does not make or break who she is.

Lots of Love,


*Note:  Buy the highest quality food that you can afford, and feel good knowing that this is the most important purchase you make. The simplest way is to shop at a natural foods market on the perimeter of the store.  While there, ask questions to find out where the food comes from and how it was grown and then choose as close to naturally raised as possible. When adding fat or cheese to a meal, be sure to get cold pressed organic olive oil and/or grass fed/pasture raised dairy products.  Industrialized food is composed differently.  Industrial butter has lower amounts of vitamin D and A because the cows don’t see sun and don’t feed on pasture and also contains antibiotics. Another example is that farm raised salmon is lower in omega 3 and higher in omega 6 than wild salmon.  So, farm raised salmon does not have the same benefit as wild.


Filed under Children, Health, Lightening Up

You ARE what you EAT!

Guess What? You really ARE what you EAT!

That’s right, what you eat matters!

Yes, like many of you, I used to not pay much attention to what I ate.  I figured that if I bought organic when I could, I was okay.  But, the crazy truth is that even boxed organic food can be absent of high quality nutrients.  Really, do you think organic microwave macaroni and cheese is healthy?

I know, none of us want to be preached to, so I’m not going to preach.  Instead, I challenge you to eat real food… as it looks in nature… for 30 days and see how you feel.

All of these food business short cuts that are now THE predominant source of our American caloric intake are NOT working.  What we have now is more heart disease and diabetes than ever before.  If we WANT to be in optimal heath, we HAVE to pay attention to what we put into our mouths.  Sorry to deliver the harsh truth, but the truth IT IS.

Agro-business thinks it has found the answers to fix mother nature right.  The seeds mother nature made aren’t quite right, so we’re going to change them… and convince each other that it’s better!  Pests be gone with pesticides!  Small cows, no problem, we’ll pump them with hormones! Yippee!

The truth is, our bodies don’t evolve that quickly.  These new ways of producing foods are NEW!  YET, we still thrive on AND require the foods that existed 200+ years ago (let’s try 1000 years ago).  New foods are making us sick…even if some of our seed scientists SAY that the NEW is better.  Tell that to your body, who is still living in the 1500’s.

Return to indigenous, earth made foods, and guaranteed, you’ll be healthier.

What does this mean?

Give yourself an oil change:  Return to natural fats such as Coconut Oil & butter. Avoid all man made trans fats (crisco, margarine & corn oil to name a few).  If you knew how partially hydrogenated fats were made, you would not eat them!    Also, include oils that do not require a machine press (remember, machines were only widely used beginning in the 20th century). For more reading follow this link, you will have to create a log in, it’s worth it.

So, what veggie oils are available to our bodies?

Those that don’t require agro-business machinery:  unrefined olive, peanut, almond, sesame.  Fat is essential to life. Make sure you eat fats that your body will recognize as food.  Olive does not do well under high heat, so do not cook with it.  Instead, the traditional fats such as butter, ghee, lard, tallow can be used for cooking.  Vegtables can be cooked simply with water and then fat such as olive oil or butter can be added at the end of cooking.  Meat is cooked very happily with Extra Virgin Coconut Oil.  Try it, you’ll love it.

Avoid: corn, safflower, canola, other polyunsaturated fats.  Your body has no idea what to do with the amount that we eat of these long chain fatty acids, that only exist in small amounts in nature.

Cook with: Virgin Coconut or Palm oil or animal fats such as Lard or Tallow.  Your body will know what these fats are and make good use of this fat (and the vitamins within the fat) as well as the cholesterol.

What about cholesterol and our worries about cholesterol and heart disease?

Unfortunately, we have been misinformed.  The science of nutrition is a fledgling science, meaning, we really don’t know that much.  Therefore, look at all new discoveries with skepticism.  What does your intuition tell you?  While we have been told to avoid saturated fats and instead replace them with vegetable oils, and even partially hydrogenated fats like margarine, or smart balance, our instance of heart disease has increased.  So, it calls us to question if the advice we have been given has been sound advice?

Consider that the information we receive always has economic repercussions.   When you hear *new* information, ask yourself: Whose money is involved in the dissemination of this information?

Before WWII most Americans cooked with saturated animal fat and coconut and palm oils, which were produced in tropical climate countries (one of which was, guess where, Japan!).  Now, considering that there was a war with Japan, could we really have our people relying on an everyday staple that was produced in Japan… such as coconut oil…NO!  So, what to do???  Find that SATURATED FATS are BAD for you!  That’s a good solution… in favor of oils that can be produced in northern climates.  Then take those northern climate oils, produced unnaturally, pressed with heavy machinery, and put them through an unnatural chemical process to make them behave like coconut oil (and other saturated fats), and voila, you have hydrogenated oil:  Highly processed vegetable oil that is artificially loaded with hydrogen and then bleached so that it doesn’t stink.   Then, tout it as “healthier” than, God given, coconut oil.  Meanwhile our bodies are saying as we eat, “what IS this foreign substance?”  AND…What is the result?  Well, it is what we have now:  increases in heart disease, obesity, depression, a.d.d., chronic fatigue, cancer, crooked teeth & cellulite! But, really, what do we expect when we think that we can do better than Mother Nature?

Use your intuition.  We know what is natural.  We know what is best for us.  Avoid foods that don’t look like food.  I know, the convenience foods are tempting, but remember, your body is a thousand + years behind.  Respect it.  My favorite check is the grandma/great grandma check:  Would my great grandma think this was food.  Yes?  Enjoy!  No? Avoid.

The most sound advice that we can all understand:  Return to eating foods that look like the way they were grown, and you will be healthier & happier!

Give it a try!  Every day that we put food to mouth is a new day for experiments!   Eat something and see how you feel. Nature gives us what we need throughout the seasons.  Ask nature what it is meant to give you now, and enjoy her abundance!

With love,


ps. I would love to help you change your health & your life today!
I offer free 30 minute consultations over the phone.  E-mail me to set up yours!  As my father, Larry says, “Today is the first day of the rest of your life!”.  Let’s make it happen the way you envision, together!

xoxo -C

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Filed under Health, Motivation, Self Discovery