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Start Nourishing Your Body!

It’s simple to get started. Start reading labels on the food you eat and strip the CRAP from your diet. Better yet…don’t eat anything that has a label.  Try this for 30 days. You can do it! 


C Carbonated Beverages

R– Refined Sugar Products

A– Artificial Sweeteners & Colors

P– Processed & Fast Foods


F– Fruits and Vegetables

O– Organic Lean Proteins

O– Omega 3 Fatty Acids

D– Drink Plenty of Water

Get Healthy!

This section is broken into four parts. Click on the + signs below to read each section.

Section 1) Why Go Gluten Free?

To many, I think there’s a misunderstanding that unless you have Celiac disease, or any diagnosed Gluten Intolerance, like Leaky Gut syndrome commonly identified with wheat, a Gluten Free diet is more work than you would reap benefits from. And if someone does have Gluten-Intolerance, they already know all about Gluten Free cooking and products to purchase. 

I personally don’t belive this to be true and is one of the reasons why I created my website and why I became a Certified Health Coach. Research shows that more people can reap the benefits of eating a real food diet that not. Real food is food that is unprocessed, unpackaged and does not include gluten. Yes, those that have Celiac disease or other illnesses that have a direct correlation between what they eat and how they react to gluten need to follow a gluten free lifestyle. But, significant research shows that the advice we’ve been getting about eating “whole grains” has actually deprived us of control over our appetites and impulses, making us fat and unhealthy. More importantly, it could actually be the cause of many of our illnesses, aches, and pains, despite our best efforts and intentions. Bottom line, eliminate the wheat and you could possibly eliminate your health problems.  And, it doesn’t stop there. 

In the book Wheat Belly, Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, Dr. William Davis, M.D. explores the idea that the health problems of Americans, from fatigue, to arthritis, to gastrointestinal distress, to obesity, originate with the wheat we eat. Yes, he and other doctors across the country say ditch the bagels, rye toast, muffins, pretzels and the burritos and it will make you slimmer, faster, healthier, and happier. As you read the history of wheat in his book, you’ll understand that the wheat from our grandparents era, as well as most other foods available today, is not the same wheat or ‘whole grain’ we eat today. And, it is wreaking havoc on our bodies. Big corporations have tried to increase the yield of wheat by creating new strains, crossbreeding different grasses and wheat with other varieties, all in attempts to end world hunger. Without any testing or research done, it was just assumed that all this hybridization and breeding would yield plants that would be perfectly tolerated by people everywhere. The question of animal or human safety testing was never done, let alone questioned!

Plus, what happened is that all these genetic modifications and manipulations have changed the structure and the gluten in the wheat plants grown today. Wheat products today elevate blood sugar levels more than any other carbohydrate, from beans to candy bars. For some people, wheat is like crack. It is so addictive, that they just can’t give it up. It can even become an obsession. So much so that some people who give it up, experience withdrawal symptoms, like getting off of drugs. 

But, the good news is that people who successfully eliminate wheat from their diet typically report improved mood, fewer mood swings, improved mental focus, and deeper sleep. Additionally, several studies conducted over the past decade demonstrate that reducing or eliminating processed carbohydrates leads to weight loss, improved health, and improved blood sugars. 

Because of excessive carbohydrate sensitivity that most adults have acquired, and, because of eating far too much processed carbohydrates, people are finding that the ‘whole grain,’ ‘heart healthy’ muffins, bagels, crackers and bread, all made with today’s moder processed wheat, cause blood sugar levels to skyrocket. Forget everything you heard about these ‘healthy whole grains.’ They are not! Ditch the wheat and fill in the gap with vegetables and Whole, Fresh, Clean real food to help lower these levels.

Oddly, there is incredible pressure to NOT eat Whole, Fresh, Clean real food. It’s everywhere from TV commercials, restaurant menus, and magazine ads. What they advertise isn’t farm fresh cucumbers, tomatoes, pastured eggs, kale, and spinach.  Instead, what you see is frozen dinners, soda, tacos, burgers, fries, and chips and most all other processed, packaged food with hardly any nutritional value at all. So, the question you need to ask yourself is…. what kind of food do you choose to nourish your body with?

Research has shown that on this path, using nutrition, not drugs, participants were no longer diabetic, or at least had improved blood sugar levels with diet only. It can also be said that rather than reversal of diabetes, prevention of diabetes is also probable. Some natural carbohydrate sources like blueberries, raspberries, peaches, and sweet potatoes provide valuable nutrients and don’t increase blood glucose levels to the same extent as the ‘whole grain’ variety.

So, what if we follow a program not so strict but just eliminate the diet dominating ‘whole grain,’ blood sugar-rising food? I’ve been doing this now for about four+ years and my blood glucose is down to normal levels and has stayed that way. My blood pressure is normal. I’m healthy, active, have energy, and no brain-fog!  By following the hunter-gather diet of meats, vegetables and fruits, along with small amounts of nuts and seeds, there is a ton of food that you CAN eat. Here’s some tips:

1- Eat vegetables and lots of them!

2- Eat fruit! 

3- Eat raw nuts and seeds! 

4- Eat organic meats and eggs!

Contact me via email at to sign up for one of my classes or call 802-445-5326 for more information on how you can get healthy now!

Susan Essig, Certified Health Coach

Section 2) Living a Whole Fresh Clean Healthy Lifestyle

How do you get started and put your health as a priority? First, you need to change your mindset and put yourself back to the top of the list. I am worth it. You are worth it. We tend to take care of everyone else and somehow, we put ourselves last on the list, or we’re too busy to think about our health at all. Let me ask you….Are you nourishing your body? You need to realize that if you don’t take care of yourself first:

1-  You’re putting yourself and your family at risk

2-  You won’t be a role model for your children and family

3- You may not be around to take care of anyone or worse, they may end up having to take care of you

I needed to lose the lifestyle I was leading. I was looking to cut corners everywhere, trying to make my life easy, being too busy, being too tired, sitting around watching TV, mindless snacking, stress eating, and the list goes on and on. I really had ‘nutritional ignorance’ as well! Do you know the health benefits of fruits and vegetables? Did you know that about 70% of our health issues and diseases are caused by our lifestyle choices of diet and exercise? Yes, that’s right, actual choices you make today about how to exercise, how and what we eat can determine how healthy you are? The bottom line is that we can’t eat nutrient deficient, processed foods and maintain our health, let alone thrive. It’s a choice, you either eat right and exercise, or you don’t.

Maybe you can relate? I guess I never connected the dots. Instead, I was just eating to exist, eating what everyone else ate without even thinking about it. A healthy coach once said to me, how long do you expect to live going on your current course of eating and how you take care of yourself? They said…Be realistic and once you come up with that age, is that ok with you? Or, if there was something you could do to help prevent illness and disease, would you change it?

The answer was yes. So, I decided that I needed to educate myself on how I got in to this predicament, and what to do about it. You need to know…’s not your fault. If you read the About section, you’ll see that I was on the cusp of having to take Insulin, cholesterol medication and more! I found that if I didn’t do something quick, I was at risk for a heart attack, diabetes, sleep apnea and high blood pressure! Here’s an interesting though, if your body can heal itself on the outside from a cut or scratch, why can’t it heal itself from the inside…heal itself or even reverse these diseases, if you nourish it properly? The truth is that it can, and our bodies are miracles within themselves.

I made up my mind that I wasn’t going down that road of taking medication to cover up my symptoms or see what interactions my body had to the medication. Especially with my allergies, I needed to find another solution.

My daughter Andrea, a nurse, shared a Video link with me about a documentary called Fat Sick and Nearly Dead:  View The Video here.

Watch the video to find out WHY what you eat is SO IMPORTANT!

So, that’s my story and what I did to turn my health around. And, as a Dr. Sears Certified Health Coach, I am trained to help you become healthy by teaching you what I’ve learned. Contact me via email at or call 802-445-5326 for more information on how to get healthy now!

Susan Essig, Certified Health Coach



Section 3) Which diet to follow?

Good question, which diet should you follow? Actually, we probably shouldn’t even be “on” a diet at all. Just eat Whole, Fresh, Clean real food that is not packaged or processed. I follow the real food diet and, most times, eat organic meats, fish, and vegetables. This is also called Paleo. But, don’t focus on the name and let that confuse you. We know there are tons of diets out there.  

Bottom line, from what I’ve learned in becoming a Dr. Sears Certified Health Coach, the way I eat whole real food, and the active lifestyle I live is practical and has good, clear science behind it.   

What I do know is that by eating whole fresh clean food, I am healthy and have tons of energy. The majority of my diet consists of vegetables, some fruits, and lean meat and fish. I drink tons of water, preferably with a lemon wedge or a few berries in it. I don’t eat whole grains, cereals, breads, or crackers, and I avoid dairy, sugar, and all legumes, due to a digestion dispute that happens every time I eat beans.

According to an article on here’s the definition of non-processed food.

“A non-processed food is any type of food found in its natural state that has not been altered. Fresh fruits and vegetables are perfect examples of non-processed foods. Some foods are processed more than others. Typically, the longer the ingredient list is and the more unfamiliar the ingredients are, the more processing was involved to make the food.”

Mostly 90+% of the time. I eat Gluten Free, Soy Free, Dairy Free and Organic. I hear you saying…No whole grains?  Why, that can’t be healthy? 

Question for you….Is grain to blame for your health problems?  How can you answer that if you don’t know?   

Read this book: Grain Brain, The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers by David Perlmutter, M.D.

You’ll learn how even so-called “healthy” grains like whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and more. Dr. Perlmutter explains what happens when the brain encounters common ingredients in your daily bread and fruit bowls, why your brain thrives on fat and cholesterol, and how you can spur the growth of new brain cells at any age. He offers an in-depth look at how we can take control of our ‘smart genes’ through specific dietary choices and lifestyle habits, demonstrating how to remedy our most feared illnesses without drugs.

So, I’ve removed most all grains, sugars, and processed, packaged food from my diet. By doing this, I feel energetic, lost most of my belly fat/muffin top, had to cut back on my thyroid medication drastically, and I’m down 2+ sizes in my clothes.  I’m walking nearly 5 miles every day and have tons of energy.  Not bad for a 60+ year old woman if I say so myself.

Bottom line, the name of the diet doesn’t matter. I personally shutter when I hear the word “diet.” The word in itself makes me think of something temporary, restricting, and not sustainable. For me, by just eating real food that is Whole, Fresh and Clean, not processed, not packaged has made all the difference in the world. Your body knows how to process it, will store only what it recognizes and needs to store, and uses the rest to sustain you. You get fuller quicker and have a lesser tendency to overeat.

I hope this has been helpful to you.  We tend to classify, name and label things we do in order to understand them.  But, then there are stigmas associated with them. Whereas, if we simply just think Whole Food, Fresh Food, and Clean Food, it’s that simple.

The most important rule to follow is that if it came from nature, eat it; and if it came from a factory, then don’t!

Contact me via email at or call 802-445-5326 for more information on how to get healthy now! I can help you.

Section 4) Simple and Healthy Food Swaps

The one main critical key here in changing to a whole real food diet is making some simple and healthy food swaps. You can do this by changing up the base of your favorite food. It’s as simple as replacing the processed wheat base, like bread and pasta, with real food. No bread? No pasta? No chips? No problem! Don’t panic! Once you get the hang of it, making simple and healthy food swaps makes eating this way easy and you don’t even miss it. 

So, what do I mean by “making food swaps and changing up the base?”  Here are a few examples to get you started.

Your sandwich for lunch, for example, has two slices of bread, some meat, cheese, perhaps lettuce, tomato and pickles. To make this lunch gluten-free, non-processed, all you have to do is ditch the bread and use lettuce wraps instead, and make sure your other ingredients are not processed either. 

Helpful Tips:

  • Ask where you purchase your cold cuts if they are gluten and nitrate free
  • Ask to see the ingredient list in the brands you purchase or Google them to find out
  • Substitute the bread with lettuce wraps or a no-wheat flourless tortilla or crepes using coconut flour and eggs

My favorite lunch is having lettuce wrap sandwiches with my Going Green Shake.  It’s a healthy lunch.

Another example could be this: Your dinner tonight for your family includes spaghetti sauce and pasta. So, start out with baby steps. Instead of the pasta, sauté some chopped garlic in some EVOO and stir fry a package of Broccoli Slaw in a fry pan instead. After 5 minutes, as long as it would have taken for the pasta to cook, the Broccoli Slaw is ready. Load the Garlic Broccoli Slaw on your plate, top it with spaghetti sauce and you’re all set for a gluten-free, non-processed food dinner. You can do the same with spaghetti squash. Cook the spaghetti squash the weekend before so all you have to do it heat it up. Look under the Recipe section for other real food swaps

The basic key here is that if you take every recipe that you love to make and substitute the boring- tasteless-overly-processed-no-nutritional-value, asta or rice, and swap it out with a vegetable of some sort, you can convert any recipe to a non-processed healthy food. And, the more you do this, the easier it becomes. The easier it becomes, the more healthier you become because you stick with it. It’s one of the best ways to eat and nourish your body. Plus, if you prep on the weekend, it doesn’t take more work and time during the week when you are rushed, stressed and hurrying to feed your family.

I even have some of my toughest critics now using this method and it’s satisfying, nutritious and delicious! 

For information, contact me via email at or call 802-445-5326 for more information on how to get healthy now!

Susan Essig, Certified Health Coach


802-445-LEAN (5326)


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802-445-LEAN (5326)