Category Archives: Health Coaching

information related or pertaining to coaching other in the field of health

Intro to the #TruthSeries Journals


The #TruthSeries Journals ARE My Stories Of Struggles and Learning Who I Really Am 

“Vulnerability is the only authentic state. Being vulnerable means being open, for wounding, but also for pleasure. Being open to the wounds of life means also being open to the bounty and beauty. Don’t mask or deny your vulnerability: it is your greatest asset. Be vulnerable: quake and shake in your boots with it. The new goodness that is coming to you, in the form of people, situations, and things can only come to you when you are vulnerable, i.e. open.”
Stephen Russell, Barefoot Doctor’s Guide to the Tao: A Spiritual Handbook for the Urban Warrior

In the coming days, months, years or however long it will take – I will cover and share several of my life experiences that will make me very uncomfortable, and most likely some of those close to me as well. My goal is for you to be able to read, watch or hear what I’ve struggled with & learned and to use it in some way that is beneficial to yourself.

The Truth Series Journals will consist of several different personal topics that are all inter-connected in some way. I am trying to find out who I am, who my spirit is, and what it is that I need to accomplish in this lifetime. I feel an overwhelming need to share these experiences with you. I have been suppressing this feeling of sharing for a while because putting myself out there is HARD and scary. I have decided to do this now because I’m over this feeling of self-pity and paralysis. This is my first outward step in a different direction from nutrition.

Let me start by saying that I am still early on in my journey to my core (who I really am- you’ll hear me call this a few different things that I’ll use interchangeably because I get bored pretty easily) and this is by no means a how-to guide because I am how-to’ing myself and just want to start writing it down and getting it out there in case you can relate and learn a thing or to about your own journey.

photo cred: Jairo Alzate

photo cred: Jairo Alzate

The truth has always been something I can relate to because it is not politically correct. The truth is kooky! It is unusual, its scary, humorous, sexy even… but really – the truth is so familiar because it is the only way I can relate to other people. I love it when someone else has completely stripped themselves of who they think they are and leave themselves unprocessed, rough, and organic to the core. This core is what we can identify with – its like ripping off the blanket and although we are cold and don’t feel protected, we are also able to allow someone to get close and make that skin to skin contact that will protect us. It may be a weird analogy but it came to mind first!

That intimate connection and relationship to other people is what I love, I need it to feel like I am living and moving forward. Without feeling connected I am lost, off my path, and depressed.I’ve always known I wanted to work with people; I’ve always been interested in getting to know people and am so curious about their lives. So perhaps being intrigued by other people is my way to understand my own life.

Many of the truths I am going to share aren’t what I have portrayed on social media because social media is usually a place where I post things that are really positive in my life and not where I want to talk about all my struggles. BUT I hope to change this over the process so that my social media accounts represent who I genuinely am and what I am going through as a real person and not just the shiny parts of my life. Many of you that know me might not know about these struggles but these are things I want to talk about because they are part of me and I have learned so much from each of them!

How does this relate to a “Clean Will Of Health” or rather my health coaching business? This is a large part of why I remained in paralysis for so long (having too many ideas and not knowing how to start). Once deciding that I was going to make a career out of helping people heal their body’s ailments just as I had done myself (get the scoop here) I went to school to train how to become a health coach and embarked on a new and scary journey of being an entrepreneur. This took a LOT of effort for me to step out of my comfortable bubble and do something different – create a website, market myself, do the work, etc. While I do enjoy helping people make healthier food choices and notice a difference in how they feel and look, I also want more and know I am capable of more.

I want to reach people on a soul to soul level to make extreme change possible.

How am I going to do this?? NO IDEA how I’m going to do this and that has been difficult. Trying to rationalize that this “soul to soul” thing relates to my current health coaching business and the detox groups I run has been mind-numbing. Because of this internal and ongoing struggle, I have been torn between being marketing myself as a health coach and aligning myself with what I really need to do. I need to find and be my authentic true self.

Health and nutrition has provided a wonderful and NEEDED foundation that I will use for the rest of my life. I am aware that figuring out who I am is related to health on several levels but I don’t know how to bridge that gap yet. I have faith I am going to though ;). I am ready for my path to do more zig-zagging now!!

My soul is yearning for me to speak the truth about my struggles in an effort to bring some of us together. I have been silencing this part of my soul for so long that it is now time to spit it all out and be vulnerable. Because I want to keep my emotions raw and unadulterated, I don’t want to edit my truth series very much. So if I miss a few grammatical things, let them go – because I have too!

I hope to provide my thoughts, feelings, trials, errors, fears, frustrations, accomplishments, successes to you along the way. These will come in the form of my #TruthSeries Journals which will be written or recorded via video/audio, etc.

PLEASE NOTE: As I go deeper into this journey, I am still making myself available for a limited number of personal coaching clients so please message me if you want to have me coach you through PCOS, burnout, simple nutrition, digestion issues, incorporating more vegetables, loving yourself, hormone stuff, and baby steps to a more sustainable and healthy life! These are all things I have personal experience with and am happy to help you with and share about.


Sofia :)

I’m The New Gal In Town Again!

SO my husband received an opportunity to join the Men’s Basketball coaching staff at the University of Idaho and we decided to take the plunge and move to Moscow, Idaho to see what life has in store for us out here on the Palouse, again! We lived in Pullman (the next town over) for 1 year back in the 2013-2014 Washington State University Men’s basketball season.

Rather than get an 8-5 job which pays less than $9/hr (slim pickings out here) that would suck up 1/3 of each day, my creative energy and my drive to grow my health business, I have decided to focus on my business by putting myself out there more, virtually I mean. This means I’m going to be IN YO’ FACE a lot more . I’ll be coming at you with………..with cool short videos doing weird things and a whole lot more. I’m not quite sure just yet but it will be Aaaaamazing!!

So now that I live in Moscow, I have the opportunity to reinvent myself (always exciting)- getting the Palouse healthier and getting you all around the world healthier one at a time or 5 or 10 at a time… So stay tuned.

Zucchini Lasagna (Gluten Free)

Hey there ZUCCHINI and/orIMG_3092 LASAGNA lovers, here is a hearty recipe for the Italian in each of us, still full of flavor and sans the pasta! My husband loooooooves lasagna and has been a bit bitter that I have never made it for him. Homemade lasagna takes a lot of time and effort (making and cutting the pasta dough, sauce, etc) so to cut down on time, gluten and starch, I used strips of zucchini instead of pasta/lasagna noodles and my own tomato-based pasta sauce that I make in large batches and freeze.

So, at the local farmer’s market, zucchini are CHEAP right now and cheap, organic produce is how I roll! Zucchini are really good for you too, here are some health benefits of zucchini (shout out to! So I bought a bunch of seriously large zucchini in the hopes of making some really yummy and healthy dishes.

Zucchini Lasagna (serves 4-6, prep time: 15-20 min, cook time: 50 min)

Ingredients (non-dairy and non-meat-eaters substitute with the appropriate non-dairy and/or non-meat items and let me know in the comments how it turned out!):

1 extra-large zucchini** (mine was HUGE, like the size of my inner forearm from the inside of my elbow to the top of my palm right where my fingers start (13-15 inches) and about as wide as the same palm (3-4 inches)… ( )= I’m ballparking here :)

1 lb ground beef, turkey or other protein substance

2.5-3 cups seasoned pasta sauce (mine was previously made with organic diced tomatoes which I simmered with basil, salt, garlic, onion, and a dash of balsamic) but any jar of tomato-based sauce will do

8 oz Mozzarella cheese (it will need to be shredded)

15 oz Ricotta cheese (I only needed about 12 oz. though)

1 T garlic powder

1/2 T onion powder

1-2 T salt (some for meat and some for zucchini)

1 T avocado oil

1 9×9 in pan for baking

1 sauce pan (enough to hold 1 lb protein and 3 cups of pasta sauce)


Preheat oven to 350*F, brown meat/protein on low-medium temp in a sauce pan and add some salt, the garlic powder and onion powder while its cooking. Once it is browned, add your 3 cups of pasta sauce to the meat and simmer, I will refer to this meaty sauce as “meat sauce”

While meat is browning, cut up your zucchini into thin, long strips. I tried to cut mine really thin because I personally like several thin layers vs a few thick layers but i ended up cutting them thicker anyways (Doh!). It doesn’t have to be perfect, you can cover any thinness of your zucchini layer with another piece of zucchini anyway :)

Once you cut up your zucchini, grate your mozzarella so it is ready. While you’re at it, take the lid of your ricotta (assuming it comes with a lid) and make sure that is ready to go as well and have your salt on deck because you’ll need to sprinkle salt on each layer of raw zucchini.

OK, so once you are prepped and ready, coat 9×9 in pan with 1 T avocado oil (if you don’t have avocado oil, use a high smoke point oil that is not hydrogenated and don’t use extra virgin olive oil because the heat in the oven might be too hot for your olive oil). Then add a ladle full of “meat sauce” to your 9×9 pan and move it all around the pan like you did with the oil. Now you are ready for your first layer of zucchini. Place your first layer of strips to cover the whole pan, I recommend 1 layer only but if you do it any differently, let me know how it turns out in the comments!

Once you see no more meat sauce and only zucchini, add a sprinkle of salt on the zucchini (this will help its flavor (as long as your meat sauce isn’t too salty). After the salt, add another ladle or two of meat sauce. Next is the ricotta, I grad it with my hands and sprinkle blobs onto my lasagna, you can also spread and even layer if you like as well. After the ricotta, grab a handful of mozzarella and sprinkle on top (don’t neglect the corners of your pan because they need love too). Now you are ready for your 2nd layer of zucchini…

So it goes… oil to coat pan, then meat sauce, then zucchini layer (salt), then meat sauce, then ricotta, then mozzarella, then start over with zucchini layer (salt), meat sauce, ricotta, mozzarella, etc. until you get to the top of the pan. You’ll want to end the last layer of zucchini with meat sauce, ricotta and mozzarella and not just plain zucchini. Don’t fill past the top of the pan! If you have extra of everything, make a second zucchini lasagna in a separate pan. Lastly, you’ll want to use a fork to stab the top of the unbaked lasagna all over, as far as the fork will go to the bottom of the pan (this will help the juices move all around and distribute more even cooking). Then cover with foil or a lid and put in the the oven to bake.

Bake your zucchini lasagna for 50 minutes

**Please be aware that zucchini has a lot of water in it and that when this lasagna bakes, it will develop its own little pool of watery meat sauce (tasty sauce but not attractive on a plate), my husband and I didn’t mind it at all but if you do mind or are making it for guests, you can always scoop out the watery sauce after it is done cooking (or during) and use it in another dish or toss it out

Have you made any healthy takes on old favorites? Leave a comment below, I’d love to read about it!

Hello world!

I am so excited to have this site up and “running” today, I had been thinking about putting this website together for quite some time and I finally took the plunge! It feels gooooooooood.  Since this is my first post, I would like to tell you a little about myself, my journey to becoming a health coach, where I picture this website going and so forth!

About Me…

Who am I? I’m a bit crazy in many regards (more on this to come), just know this out the gate and keep it in mind. I am 29 as I type but will be 30 in less than 2 months, OMG, let’s do this! I am first generation Italian-American and have a loving, supportive and loud family. I married my one and only 2 years ago and have been doing the marriage thing since then. They weren’t lying when they said it takes work, boy it does! But we love each other and are ever-excited about our journey together. My Bachelor’s degree is in International Business which I have yet to utilize efficiently but have recently taken the most important leap in my life and have decided to become a certified holistic health coach.

I could probably just talk about myself for paragraphs on end so to keep it somewhat brief, in this paragraph I will just list things out about myself and you can tune in or out (and because I am new to WordPress and cannot find the line-spacing button, I can only write in paragraph form) so here is my “list”: I was born and raised in The Bay Area, CA, currently live in Vancouver, WA, I will have curly hair for life!, I have a lot of freckles, I am the baby of my family, I have 2 older brothers, I have 1 nephew (and he’s the cutest ever….no seriously), I am a free spirit, I am very positive (it keeps me sane), I loooooove simplicity but have a knack for drama when things are too calm and simple (here is some of that crazy peeking through), I think my grammar is great but in reality I use commas and parenthesis way too often… oh and these 3 dots…and exclamation points because I’m a pretty ecstatic person!!!, I love authenticity and just being real which can also be vulnerable, I love adventure, I love children, I love soccer, I had ACL reconstruction surgery due to loving soccer, I love to travel, I love to cook (JERF), I was diagnosed with PCOS (Polycystic Ovarian Syndrome) in 2011, I “cured” my PCOS (more on this to come) by 2013, I love supplements (probably too much), I love to grocery shop (Dork I know! I’m all about that organic, nonGMO, unprocessed base), I love investigating health and the body, I love how holistic health treats the ailment from the inside –> out, because really, what is more thorough than that? Oh and I love to not proofread… I will do my best to keep this page professional and neat but cut me some slack once in a while.

Becoming a Health Coach

I am an aspiring holistic health coach (graduation- Sept 2015, IIN) and quite possibly, at the happiest point in my life because I have finally found the direction my life is supposed to be headed (its been a journey to this point) along with being content in the other areas of my life of course. But as we know, its a balance game, and any area of life can fall behind if neglected so for now, contentment is in balance! I have always enjoyed helping people, which can mean any number of things and quite frankly did mean many things, as I always tried to find a way to make someone else’s life a bit easier or better, even if they didn’t want it. But the last 4 years of my life created a funnel of how I wanted to help people, this all lead me to holistic health and wellness and being a health coach seemed the natural path at this point. I want to help people understand their health, listen to their bodies, take manageable steps to become healthier and have that Clean WILL Of Health so they can really enjoy more things in their life.

What is a Health Coach?

As defined by the Institute of Integrative Nutrition (the school I’m attending), a health coach is “a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments.” So health coaches look at the whole person, including diet and lifestyle, this is an area in which doctors don’t usually look at because they aim to treat your symptoms. We work together to make the small changes you need to get to a healthier version of you, basically we try to help clients where doctors can’t because either they don’t have the time or the resources. With our healthcare system struggling to keep us all healthy, health coaches act as that liaison between the people and healthcare providers, and with the rise of health coaches, hopefully we’ll be able to help more people!

The Future of Clean Will of Health

Honestly, I love reading other people’s blogs. I love being able to search Google for anything and up pops a blog with some relevant info on it. I wanted to start my own blog years ago but scary thoughts halted that. The most recurring scary thoughts are: I thought that people wouldn’t listen to me, I didn’t have enough expertise, I’m always going through my own health issues so who would want any info from me because I don’t have it completely together myself? Now I have learned that my scariest thoughts are all very common fears, and what better way to conquer your fears… than to jump in head first?!

I have many ideas for the direction(s) of this website and I hope to one day be able to touch on each idea. For now (short term), I will share health insight that I know has helped me, ways I have helped friends and family with their specific health goals, and of course those awesome products and people that got me helped me along my journey. Later (medium term) I’d like to be able to use this site as a way to help you takes steps to better your own health and implement a health program and my services as a certified holistic health coach. Also in the medium term I’d like to start a podcast of sorts and talk to real people about health. Much later (long term) I’d like to be an inspiring speaker and health coach, helping people turn around their lives and literally make the world a better place for each of us. I want to be able to connect with people all over the world, raise awareness of current nutrition, health and wellness.

Along this journey I will be learning about WordPress (I am tech-challenged) and making this site look the way I want it to look, which according to this crazy gal, may be ever-evolving. Occasionally I will slip in something you may think doesn’t relate to health but I hope I can finagle it in a way that either it won’t matter and you’ll appreciate it anyhow or (fingers-crossed) you’ll just be hanging on my every word ;). Leave a comment and introduce yourself, where are you from? What do you want more information on relating to health?

– Sofia :)