“There is that within me that knows the truth” ` Ernest Holmes. inner truth

Some people call it their gut, or a feeling they get. Others know the truth factor as the inner voice that speaks to them once in a blue-moon with a spark of wisdom. Whatever way you hear or experience truth it’s always there guiding us. It is our minds that we must quite long enough to be in present consciousness and guided.

I remember the story of “Anne”. She was looking for a way to feel more connected to her boyfriend of four years, but she always felt something was off as she put it. Many of her friends encouraged her to suspect the worst.

He had seemed to pull away from her the last few weeks and be more reserved than usual. Just when she thought the relationship would move into marriage, she was convinced he had found someone else.

She had talked inside her head about what he was doing to her, how broken-hearted, and lonely she felt.

Finally, she could not stand it any longer. Anne confronted him.

What Is The Truth?

gut feelling in relationships

Anne’s story and the outcome are like many of my clients who pursue Integrative Health Coaching with me. Their thinking affects their wellness and wellbeing. Often it’s a process we learned at an early age when told we were too young to understand, or something didn’t matter. It mattered to us. Our developing brains; curious wanted to learn the truth.

Truth is individual, it is divine wisdom and it is different for each person. Truth is hard to hear. Not because it will hurt or we have something to fear; it is because self-talk inside our heads is speaking loudly drowning-out the gentle whisper of the voice of this inner voice many call, God or intuition.

In Anne’s case she was listening to outside advice and letting her curiosity predict truth. It is much like a dictatorship where truth doesn’t matter.

Many will argue truth is the facts; it is the will of the majority or what the leadership in our lives in telling us. This is not the truth. My work centers on helping people lead their lives the way they desire. Too often, we give up control to someone else in our relationships or career. My theory and that of others in my field is that Primary foods for the body first must be our relationships and careers. If these are out of balance, the inner wisdom of who we are is diminished.

It is a spiritual thing. A God thing whether you believe there is one or not. Call it the intuition if that feels best to you. Poets write this soft whisper is the inner voice that guides us. It is the voice outside advice usually puts down, or our heads tell us not to listen to as thoughts race by a million at a time. It is many fail at their dreams and never realize their potential or happiness.

Listening To Truth

inner voice

When we constantly think in our minds, we block our ability to listen. This also blocks Truth. Practice becoming a truth seeker.

Try to stop the mind from thinking. It thinks twice as much and three times as fast. Don’t try to stop the mind, instead listen for Truth.

Truth feels different. It doesn’t tighten the flow of blood to the heart, for instance, from a health perspective. It doesn’t make the person listening feel fear, anger, or stress. It may come wrapped in excitement, vibrancy, and an inner knowing much like that gut feeling we should listen to more often.

Anne didn’t listen to her gut rather she had experience that most relationships in her life didn’t work. She brought to this romantic adventure fear and doubt. She wanted a warm, loving relationship but used a thermometer of outside gossip to support fears along with a spicy dose self-talk.

Both block that inner feeling or voice that is Truth.

Truth Feels Good


Confronting her boyfriend in a rage, he began to grin as the ‘madwoman’ in front of him and tried to calm her. Once he got her to sit down, he explained.

“I got a job offer in Florida. It’s a promotion and a big raise. But I can’t ask you to move with me. It’s not fair. So I have been looking at rings, searching out possible jobs in your field in the area, and even talked to a realtor about the cost of homes. I wanted it to be perfect when I asked you to marry me, leave your home and job here.”

When Anne told, her story, the guilt was still on her face. She had gut-feelings she had ignored. Her “Jerry” had showed her pictures of Florida homes not the beach. He had told her about the humidity asking if she minded such things. He had even asked her if she preferred white or yellow gold.

Each time he’d done these things and others that little voice had spoken to her. She heard a gentle whisper saying, “this is how love feels.” This is how relationship feels. This is Truth.

Where in your relationships are you not allowing the truth to deepen the connection? In business, we do it with those that would mentor us sometimes.

“Jim’s” upper level manager gave him a book on leadership. Jim knew it was the manager’s favorite author. Instead of thanking him, he turned and rushed back to his office wondering. Why was he singled out? The next day he began to look for a different job.

Had he thanked the manager and asked a question, “What chapter is most meaningful for you I would like to learn from it too.” He might have found out that this boss was thinking of mentoring him. The book, a gift was the first step to establishing a connection.

How To Practice Listening To Truthpractice listening

Jim’s manager had been friendly stopping him in the hall to talk. He even went out of his way to include him in several team meetings asking his opinion on two occasions. Afraid he would answer incorrectly he had given short replies. His mind afterward raced for ways he should have done things.

Instead, Jim could have reached out and asked how he could expand his talents. Luckily, the manager saw the potential in Jim and was ready to take him under his wing.

When Jim called, I asked him how he felt about the hallway conversations. What he felt when they happened. What his gut-said when his boss asked what he thought on the topic at hand and so forth.

Grinning he told me, “I felt great. I felt necessary and wanted.” How did this person’s face look? One word. “Pleased”

The next day, Jim went back and thanked the man, asking what chapter meant the most to him. Today Jim and Anne both rely more on their inner-voice or gut. They allow the ‘voice’ of truth a place in their lives. They use it to attract their highest good in life.

Before they jump to conclusions, they meditate and quite their minds regularly. This allows them to practice listening. Any thoughts that come from inside with a feeling of fear or not-good-enough they pass by and listen for their highest potential in the truth that speaks within. They follow their gut feeling

Some images provided By Google Terms of Use: Usage Rights: free to use, share or modify, even commercially. Others images from: Presenter Media and  BigStock. All rights reserved.

home cookingOne of my favorite foods is cinnamon and it goes so great with fruit. This recipes uses baked pears but you can also  make it with apples. The cranberry apple syrup is naturally sweet. The point is home cooking is better than eating out. It can help you with weight loss too. When you make it at home you can not overload a recipe with foods that aren’t good for you. Also you can use higher quality ingredients for your dishes.

If you’re looking to still enjoy dessert but cut down on sugar, this recipe is perfect. It also is simple to make; this helps you do more home cooking. Eating out is costly and many people think it takes too much time to cook at home.

Home Cooking A Key To Successful Weight Loss

In 2008 looking at the scale I realized I need to lose weight. I was tired, had  back pain, and I didn’t like the way I looked in my clothes. Of course, I knew better and decided to take my own advice when I talk about weight loss.

Start eating at home more. This meant I had to practice home cooking. My desire like many Americans, for sugar was out of control. Finding options for sugary desserts was a primary on the list of lifestyle changes I knew I needed to make.

This recipe was one of the first I started making. my husband likes it best with pears, and I love it with apples.

Baked Pears with Cranberry Apple SyrupBaked-Pears

  • 4 Bosc pears
  • 1 cup apple juice
  • 1 cup cranberry juice
  • 2 cinnamon sticks
  • 6-8 cloves

Preheat oven to 400. Cut a thin slice off the bottom of each pear to help keep them standing upright in a baking dish. Pour fruit juice into the pan. Add cinnamon sticks and cloves. Roast the pears, basting every 15 minutes, until tender, brown and puckered. Remove the pears and place on a serving plate. Pour remaining liquid into a small sauce pan, bring to high heat, and reduce by half. Drizzle that liquid on top of the pears.

 Weight Loss And Natural Food

One thing that is important when starting to do more home cooking is to shop for organic food or at the least local. Selecting fruit that is on sale means cost savings. Weight loss is not only arriving at your ideal healthy weight, it’s keeping it off. Baked pears or apples is a healthy dessert option.

Fruit contains a sugar called fructose. When we eat sugars from glucose along with fructose, we cannot digestion either and they become somewhat toxic to our bodies. This can result in inflammation, weight gain, and joint pain.

weight loss

Eating fruit sugar alone is easily digestible and your body needs the nutrients and fiber. Fruit digests quickly. When eaten with meat protein, grains, or carbohydrates it’s hard to absorb the nutrients. It is best to consume foods such as pears, or apples 30 minutes before other foods or one hour after eating a meal.

Choosing to empower yourself through lifestyle such as eating well can add years of healthy living to your life.



images: Google free to use and share rights

Secrets To Lower Cholesterol


I love to eat, do you? Unfortunately, many foods we eat affect our cholesterol. Many people just go with their medical recommendation to take statins and then experience muscle and joint problems. Worse yet many more note loss of memory.

One study recently published in Pubmed, Statin-Associated Memory Loss: Analysis Of 60 Case Reports And Review Of The Literature. http://www.ncbi.nlm.nih.gov/pubmed/12885101 found that after two months, 50% of the people in the study developed memory loss. When the prescription drugs were stopped fourteen (56%) of 25 patients noted a return in memory function.

Many drugs have side-effects, this is just some found with this group of medications. Often people don’t want to take prescriptions and working with a health coach can help you enjoy foods without eating stuff you hate.

From Drugs To Natural Foods


So first if you have side-effects from the meds for high Cholesterol, talk to your doctor and let them know you’re working with a health coach.

Your physician may be able to stop your medications or decrease them. Then start discovering what foods work to help you. Also, there are many natural supplements and herbs. Finding out which ones is part of your work with your coach.

I would estimate that 50% of my clients are on statins or told they need to watch their LDL levels.

Where Food Comes In For Cholesterol Levels

We all have heard that oats, or oat bran such as fiber can help but why then doesn’t it seem to be effective? It may be the quality. A food is closer to how mother-nature made it. This is key. Eating this type of food means eating better for your health.

natural foods

There’s a myth that organic foods or natural are more expensive. Look at it this way for starters, preservatives, food dyes, and GMO’s create more health problems long term you financial pay for later.

What are some of these other foods?

Fish or omega -3 fatty acids are next. If you’re like me, I don’t care for fish or have allergies, using supplements. I use Flaxseed oil.

Nuts are helpful especially almonds. I have a health issue with the pasteurizing and radiation they use on almonds. If you are sensitive too, use walnuts, hazelnuts, pecans, some pine nuts, or pistachio nuts.

Happy food is a must and no one has sensitively or allergies to these. They are rewarding relationships, walking or other low impact activity, and work in your life that excites you!

Things in Bottles Often Create Side-Effects

Again over-the-counter Cholesterol supplements often are not the quality needed to create change. What would I give you? I base it on your bio-individuality. One person medicine is another’s poison. Remember this is true for food too.

The unique aspect of my coaching is I am also a functional medicine practitioner so we can utilize this style of lab testing and natural yet prescriptive herbs and supplements to match your unique individuality.

So now that we’ve talked about how you can go natural in balancing your cholesterol let’s discuss why you would.

There is growing evidence that statins don’t work to lower LDL. The statistics are growing against their use still…Even with these side affects doctors are saying that the benefits that statins provide to patients outweighs the risk. What do you think?

Statins and Alzheimer’s disease. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2003-43058


Side-effects of muscle and joint painhttp://www.webmd.com

images courtesy of PresenterMedia and Google Labeled: for reuse.

Denver Acupuncture Naturally Helps You Beat A Cold

Denver Acupuncture

Winter is here and with it comes a fever and runny nose the main symptoms of the common cold. So far, about 30% of my patients have walked through the door with a stuffy nose and other symptoms asking for help. Acupuncture is one of the most effective ways naturally to beat the common cold.

Acupuncture has a quick turn-around time shortening colds or viruses to days instead of weeks. There is more though you can do. Instead of reaching for over-the-counter drugs talk to me about natural, safe remedies, you can do at home. You can create a cool little natural medicine shelf in your own home!

Naturally Beat The Common Cold

It’s easy to reach for cold medicine but when you do that it suppresses the symptoms of a cold virus. This means the illness goes deeper into your body lingering there longer keeping you sick. A better way is to help the germs move out of your body. There is no cure for the common cold but natural methods help reduce the common cold duration.

Many people have heard that vitamins can help. Vitamins like food have a warming or cooling effect in the body. They are best used as preventive and immune boosters and come packed by nature.

Vitamins that Fight The Common Coldcommon cold

Vitamin C is probably one of the best dietary supplements that you can take while you are experiencing illness. C has the ability to reduce a fever in high doses. This is because it is a cooling supplement. If you have the chills, you may want to stay with your regular dose.

Vitamin E is a great great too. It supports the upper respiratory track according to recent studies if taken in doses of 1000 iu. As with anything consult your MD before using even vitamins especially if you are on prescription meds.

Another vitamin, B-6 studied for its effectiveness at enhancing the immune system by Loma Linda University in California and Oregon State University. Both found an increase in blood levels of the vitamin B6 helps boost your ability to fight off the virus.

Acupuncture And A Natural Diet

Foods are our best defense against illness since many supplements are synthetic or highly manufactured making them difficult to metabolize and digest. To further strengthen your immunity Denver Acupuncture Health provides seasonal ‘boosters’. Eating a natural diet along with acupuncture is the least expensive and healthful way to acquire a strong immune system.

Where can you enjoy the real thing? You’ll find eating more bananas, avocados, and dark-green leafy vegetables give you B-6. Comparing foods high in C you will notice that they are citrus fruits which can be hard to get in cold months so turn to warming vegetables.

Vitamins in foodThis list includes Summer squash, sweet potatoes, bell peppers, broccoli, and Brussels sprouts. Recently we have added Daikon radishes to our menus! This vegetable is sweet with a slight bit at the end. Thinly sliced it’s great with dips instead of chips. My husband and I enjoy it with onion dip, vegetable dip, even avocado dip!

Foods are the simplest way to ensure you are getting a better quality vitamin. The important part of food is that you buy organic. Many patients and clients tell me they can’t afford to buy clean or organic. It’s a matter of not overbuying and using what you purchase. We also shop around.

How To Start Buying Organic

I make a list of recipes I want to cook and foods that can be used. Shopping for fresh is what people do in Europe. Americans are used to plentiful markets picking up a week’s worth of food at one time. The cleaner, fresher the food the more nutrients you have the joy of absorbing.  Clean food is the nature’s store-house for vitamins we should have in our diets.

I go over how to shop on a budget and purchase organic, clean, local foods to my health coaching clients. After 3-4 months, they’re teaching me shopping secrets!

Minerals are a must too if you want to fortify your family’s health again colds, flu, and viruses. I use to be prone to getting sick and it lingered for weeks. When I added whole grains, cooked dried beans and peas my immunity system grew strong. These foods are full of iron, selenium, copper, and zinc; all important minerals for good health.

To start naturally treating the symptoms you have, take a look at your diet. There are certain foods out there that actually could hinder your symptoms instead of making you feel better. Sugars are one that should not be eaten while sick. A proper diet all year round can actually make a difference between how many colds you experience throughout the year.



An Evidence-based Approach to Vitamins and Minerals: Health Implications and … By Jane Higdon


images from Google: Free to use, share, modify, even commercially

Acupuncture Points To Boost Your Immunity

Acupuncture Points

I think it’s important to empower people with tools to help themselves especially when it comes to their health. Herbal medicine, homeopathy, and acupuncture easily treat the common cold. Knowing a few acupuncture points you can perform acupressure on at home can be another tool in your ‘Home Medicine Cabinet’.

Marcie a mother of two young children felt run down working full time and carrying for a family. She came down with every cold or virus her kids brought home from school and daycare.

She made a decision to change her health and enjoy life realizing she was spiraling down. One of the things we did was teach her some acupressure for home if she couldn’t visit our Denver acupuncture office.

You can use these same points along with the essential oils, herbal remedies, immune boosting foods I have shared in other articles in the knowledge bank.

Acupuncture is Part Of Chinese Medicine

Chinese Medicine

Typically, Chinese medicine focuses on the external causes of a cold. Things such as the weather and too much stress in your life are likely things that are causing your illness. In Marcie’s case and many others, being with family or co-workers who are sick can be all it takes if you are not at your best.

Chinese medicine is more than acupuncture it’s herbs too. We use formulas made from forsythia and honeysuckle in an easy to take tablet. Depending on your symptoms, a mix of different herbs can treat a cold or flu as well as provide other significant health benefits such as rest and relaxation.

Acupressure For Home And Family

To do acupressure, using your index finger gently massage the places described below. Direction is important. Some points or places on your body reduce fever, while others increase white blood cells or your immune system.


Some of my favorite acupuncture points to help you feel better quicker are called 4-gates. These coupled with LI11, and ST36 boost the immune system and help you detox the virus from your tissues.

4-gates is 2 places on your body. The hill or highest place between your thumb and index finger on the top of your hand is LI4. Be sure to rub this area clock-wise; it increases white blood cells. Coupled with LI4 is the web area between your big toe and the next. Rub this point or place counter-clock-wise. Be sure to do both your left extremities and right too.


LI11 is the area next to the elbow bone; if you place your hand palm-side-down on your stomach it is the side of the elbow you can see if you look down at your arm. Massage this point rather than moving in a specific direction.


The same motion is true for ST36. This acupuncture point is harder to find. It located on the outer edge of leg below the knee about 3 inches. I show patients that visit the office how to find this place on your leg. If you’re not a patient or can’t get in, search for a tender spot and that’s usually it!

Chinese Medicine

With Chinese medicine, you no longer have to reach for an over-the-counter medicine. Marcie, regained your energy and today has a strong immune system. She came in for acupuncture weekly, worked with me as a health coach client learning the best foods to support her health. She also used what I call Primary Foods – relationships, career, activity, and spiritual path to empower herself.

Having more energy, she was able to build a better relationship with her children smiling more and creating memories of active play. She realized her job wasn’t the career she wanted and put in for a position she really wanted – an got it! Most people believe in a divine intelligence of some nature. Marcie began exploring her inner strength and purpose discovering herself and feeling more joy.

You can empower yourself and regain your life just like Marcie. Try these acupuncture points or call to learn more about health coaching and wellness care with me.






Images copyrights: Fotolia 2014

Helping You Get Acupuncture From The Best Providers

AcupunctureShaun Boyd of CBS 4 News interviewed Dr. Debra Arko Novotny about the outdated law that stops patients from getting acupuncture from the most qualified providers of the service – Licensed Acupuncturists. “Insurance parity” means that you, the patient can select who provides acupuncture in Denver to you. Your insurance company cannot say you must see a physical therapist with less training or other medical professional who may have little training.

Before this law was passed, if you wanted your insurance company to cover physical medicine or dry needling you had to go to a physical therapist. PT’s have less than 30 hours of training. They don’t have to go to a formal Chinese Medical school to practice acupuncture. Chiropractors and medical doctors also do not have to attend a full college level program and usually have less than 300 hours of informal education.

Dry Needling and Acupuncture Covered By Health Insurance

With the change in the law health insurance that covers acupuncture must allow patients to see an acupuncturist. Dr. Debra testified before the house and senate in Colorado successfully; showing proof of over three dozen patients denied coverage because she was the most qualified provider. Colorado law didn’t recognize her equally – a loophole insurance companies were taking advantage of.

Closing the Reimbursement Gap For Acupuncture In Denver

Since 2011, this gap is closed for medical insurance policies doing business in Colorado unless they are federally written benefits such as government employees. Dr. Deb says don’t assume your insurance doesn’t cover the most qualified providers of acupuncture – call them and have them check with your insurance.

Making A Case For Verifying Your Health Insurance Coverage

acupunctureDr. Debra’s office always verifies health insurance and because of the passage of House Bill 1186 in 2011, physical therapists no longer are the only ones offering dry needling – another name for acupuncture. Insurance companies doing business in this state now must cover acupuncture or dry needling with licensed acupuncturists. If they pay for you to see a physical therapist, for example, who has less training they cover acupuncture with Dr. Deb.

Thanks to Debra Arko Novotny testimony and a small group of dedicated acupuncturists, House Bill 1186 was passed in 2011 and Coloradans noted little or no change. Watch the CBS News report by reporter Shaun Boyd about why this bill so needed.

 Shaun Boyd and Debra Arko Novotny

“The importance of this bill is that it updates an outdated statute. The law provides insurance companies with a list of professions that provide medical or related services,” stated Debra when she spoke with Shaun Boyd.


“The original statue written over thirty years ago didn’t include licensed acupuncturists.”


“We didn’t become licensed in Colorado until 2001 and prior to this we were a registered profession since the late 1980’s; a good decade after the original statue. The addition of licensed acupuncturists to this statue will just make it possible for patients who have acupuncture as an insurance benefit to see a LAC or licensed acupuncturist. . . .”


Shaun spoke to several patients about the effectiveness of acupuncture, their health insurance, and how acupuncture has helped them through Debra’s services. Debra is also a functional medicine practitioner.


 All images copyrights: BigStock