10 inflammatory foods to avoid

Below are recommendations from Dr. Joel Wallach and Dr. Peter Glidden that everybody must ELIMINATE from their diet.


  1. Wheat
  2. Barley
  3. Rye
  4. Oats, Oatmeal – even if it says that it’s gluten free.
  5. Fried Food – nothing fried! You should boil, broil or bake and never more than medium rare.
  6. Heated Oils (high temps oxidize the oils) – Yes, this includes Olive Oil! NO canola, NO coconut, etc… If it has OIL in the name don’t use it. This also includes anything made from oil, like salad dressing. Dr. Wallach recommends using salt and lemon juice as a salad dressing. No margarine or combo spreads. No mayonnaise. Nothing made from oils. Especially no cooked on high heat as the oil oxidizes.
  7. No burned fats – If you grill your food, try to have something between the food and the fire (like aluminium foil) so the juice doesn’t drip onto the flame and deposit dangerous things on the meat.
  8. Any nitrates added to meat – (ie: deli meats) tell your butcher NO NITRATES or NITRITES!
  9. No carbonated drinksof any kind within one hour before, during or one hour after meals.
  10. Skin of a baked potato (or yam, or sweet potato). If you boil a potato, you can eat the skins.
  11. Red meat cooked well done – or burnt meat or fat

As a bonus, here are the foods that are GOOD for you, as recommended by Dr. Joel Wallach and Dr. Peter Glidden:

  • Eggs
    • Poach; This is his number one choice because the water never reaches a temperature greater than 212 degrees.
    • Scramble with butter over very low heat and only until they are just setting up. If you can hear them cooking it’s too hot.
    • Soft boil with the yolk still runny. Some call them “2 minute eggs”
    • Raw Eggs are good BUT you must increase your Biotin. This can be done by taking the Hair, Skin & Nails capsules.
  • Salt
  • Dairy
  • Clarified Butter 🧈 more about this shared in coaching programs or found in “Dr. Wallach’s cooking without the bad foods”
  • Fish
  • Chicken
  • Pork
  • Lamb
  • Beef—rare/medium rare
  • Veggies
  • Fruit
  • Fresh and Dried Herbs
  • Mixed, Salted Nuts—no peanuts
  • Nut Butters—no extra sugar
  • Rice
  • Millet
  • Pure Buckwheat (Isn’t wheat).
  • Beans
  • Coffee, Tea, Green tea, Red wine.
  • 4-8, 8oz glasses of filtered water each day. Avoid soft plastic bottles.
  • Lard (yes, lard!)

Any carbohydrate (except oatmeal) that is “Gluten Free” is OK. To add the 90 essential nutrients into your body will make these best practices take full affect. Purchase 90 essential nutrients kit: https://leafbest4last.youngevity.com/us_en/healthy-body-start-pak-trade-2-5.html

Here is a recipe page 146 from Chef Norman’s book: “Dr. Wallach’s cooking without the bad foods”

Break it Down

Breaking down your goals will help you come up with a clear action plan, and essentially provides you with a set of instructions on how to get from where you are to where you want to go. In order for a resolution to REALLY work, it needs to meet the following requirements:


– It must be based on what YOU want, not what someone else is telling you to change about yourself.
– It must be specific and detailed enough for you to execute. 
– You must have a realistic plan for achieving that goal. In other words, when will you know that you’ve accomplished what you set out to do?

One tried and true tactic used throughout the business world and countless other circumstances is the S.M.A.R.T. goal, which is an acronym for specific, measurable, achievable, relevant, and time-bound. 

Here are some examples:


“I will eat healthier” becomes “I will incorporate a vegetable for at least two meals a day for the next month.” 

“I will save more money” becomes “I will set aside $50 each month for the next year.”

Still having trouble specifying your goals? Try zooming out!

Here’s what I mean.

Usually, our goals come down to feeling less or more of a specific emotion, like happiness, fulfillment, strength, or confidence. Consider what emotion you would like to achieve by fulfilling your goal, and think about what changes you can make to help you feel more of the good emotions, and less of the bad.

Start by answering this: What’s something that you turn to to help you feel better when you’re feeling especially negative?

Get in touch

Have something you want me to discuss on the podcast?

Use the hashtag #leafbest4last on Facebook + Instagram or send a message from the contact form.

What is Next?

2/27/2022. What is next? Can we create peaceful routines and habits to support balance within ourselves and in the communities around us? Around the world?

Research shows that people who practice self-compassion are more likely to set goals for themselves after failure–rather than succumbing to frustration and giving up the goal entirely. 

This makes sense! 

Adding a new habit or routine to your life takes a lot of energy. To be successful in reaching your goals, you’ll have to incorporate some extra self-love and compassion into your day.

Here’s something else that’s important to recognize about our current societal standards: pushing ourselves to the brink of breakdown, skipping out on sleep, and chugging caffeine all day has been romanticized as a step toward “having it all,” but when we push our bodies and minds too far – even if we do reach our goal – we’re too depleted to celebrate it, which defeats the purpose altogether, right?

Here’s another universal truth: You can and should choose to find ways to remain happy under sustainable conditions rather than keep putting pressure on yourself to be perfect.



As you’re working toward your goals, keep these pieces of information in mind, and take time to check in with yourself and watch for signs that you’re pushing yourself too hard. 

Here are a few signs to look out for:

-You feel irritated frequently. 
-You forget everything you’ve accomplished and can only seem to focus on what you still have to do.
-You put your self-care on hold, for example skipping out on your favorite yoga class, making daily visits to the drive-through for dinner, or not getting enough sleep.

If you get to this point, take some time to pause and recalibrate. Ask yourself, what part of your new habit or routine is most difficult, anxiety-provoking, or uncomfortable for you? What can you do to take a step back and make the experience more comfortable, and therefore sustainable?

If you ever need help with these steps, I’m happy to coach you through it!

Let Your Gut Guide Your Health

Most of us don’t give enough credit—if any at all—to the importance of following our intuition. You, and your body, know way more than you think!

One of the issues people face when following their gut is that intuition arises as a feeling within their body that only they experience. When making tough decisions, we like asking for advice from others or having concrete evidence that we’re making the right choice.

What we fail to realize is that’s precisely what our gut is doing for us. If you’re ready to gain a better understanding of how intuition guides you and how to really hone your ability to follow your gut, join me for Listen to Your Gut, Hone Your Intuition.

Meet Kaitlyn Rabuck, Holistic Health Coach at Leaf Best 4 Last and The Facilitator of Listen to Your Gut, Hone Your Intuition Email Series.

Hosted by Leaf Best 4 Last

Most approaches to healthy eating dwell on calories, carbohydrates, fats, and proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to explore basic improvements and implement gradual changes during our work together. As these pieces accumulate, my clients find these changes collectively creating a much larger impact than they originally anticipated. We work on what they want to improve within the circumstances of their unique situation.

Instant Proof That Your Intuition Exists!

Here’s proof that we all experience a gut reaction for those of you who are less in tune with your intuition. Take several deep breaths to relax your mind and release any tightness in your body.

Now I will list a few different words. As you read each one, I want you to notice any changes in your body. Ready?



That sensation you felt was your intuition talking to you! Once you learn how to connect that feeling in your body to external situations, you will be more attuned to your gut intuition. Following your gut will allow you to make more empowered decisions every day.

Listen to Your Gut, Hone Your Intuition is an eight-part email series packed with interesting and useful information to help you gain a deeper understanding of what informs your intuition and how to follow your natural instincts.

I Look Forward to Sharing More With You! Register Now!

“And What did you Learn”? The Most Powerful Question to Ask

Yesterday 10/4/2021 servers went down in a big way and took out social media for a day. I noticed a little, as I attempted to reach the apps during the day.

What did I learn? I achieved more with the servers down. I started projects that had been in the back of my mind. I decluttered my space. I did more reflective writing. I opened my home windows, let in the fall air and saged my house. A little “creative reset” if you will.

I hear other social media users and business owners speaking similar stories.

Everyone’s circumstances still look different, however one thing is for certain, through it all- business owner or not, how you use and allocate your time while you are here on this earth is determined by you, and you only (and influenced by your closest relationships, family and peers, if you so allow it to be). It is not a matter of more time, it is a matter of allocating the time that is already innately there.

What else did I learn? I learned that I do not want social media to be the main host of my business ventures in the future. Many Hours, Creative Ideas and Milestones take place along the way of building a business and Social Media is not the Solid Foundation I want Leaf Best 4 Last Holistic Coaching to be Built Relying on. We will still be using social media platforms, however they will take lesser priority to building the membership on the Leaf Best 4 Last Website

From now on, my main form of communication with Leaf Best 4 Last Holistic Health Coaching Community, My Youngevity Memberships, and my NEW Monthly Newsletter and Holistic Health Open Forum for all those who have not felt like they can express their full range of freedom of speech about Health Topics on Social Media as of the past few years (+ more for those living outside the USA). As one Human Species, we do better in Community, and that is what Leaf Best 4 Last will be looking to build with this new platform, Kmotion.

The name Kmotion is a play on words. Kaitlyn will be teaching the Holistic Coaching Group Courses, and is also Author/Publisher of all Kmotion Newsletters.

The Kmotion Newsletter will Cover Mindful Movement, Organic Home Solutions, Holistic Parenting, Gluten-Free Cooking (with dairy free options), and will be a growing platform where people can feel free to express their truths and freedom of Holistic Natural Living.

The second meaning is that it sounds like the word commotion. This has multiple meanings to me as the Author and Holistic Health Coach:

“Definition of commotion

1: a condition of civil unrest or insurrection

The commotion was finally brought to an end and peace was restored.”

1 – A State of Commotion to me sounds like Fight or Flight, inability to heal or grow, it sounds like where I started, and where a lot of individuals continue to live in. Our high pace, “multitasking” (This doesn’t exist and leads to less productivity overall) Over Drive Business 9 -5 + Overtime Society: Where convince (even at the expense of our own wellbeing) is valued more than care. A lot of people who feel stuck in this vicious cycle may find that even after achieving all that they set out to do, that it didn’t fulfill them in the end, or make them feel good mentally or physically. Awareness is the first key. And If this sounds like you, Congratulations. It is the beginning point to learning, and working towards achieving what feels good to you.

2- A State of Commotion also sounds like where the social media companies were with outages + more. Additionally in the year 2020 and 2021 censorship has hit the Holistic Organic Community Hard. Our social media platforms such as Leaf Best 4 Last Facebook and Leaf Best 4 Last Instagram may be the “starting point” for how the Leaf Best 4 Last Business Team Delivered Content to our Memberships, and ALOT of creative time and energy has been put into developing that portion of our business, however, we have learned that where commotion is found it is not a solid foundation for security long term, and would like to move towards secure growth for our Holistic Business, Right here, Unfiltered and Un-censored.

In a time where individuals are experiencing the Real World Commotion, and Virtual Commotion..

Kaitlyn Created Kmotion: To restore balance to those who have been affected by the commotion

.. which as of lately, has been all of us!

As a society we have been dealing with collective trauma, healing begins when we look at ourselves and how we show up. Join us at www.leafbest4last.com/kmotion to hear about upcoming Holistic group coaching dates and membership opportunities

Creativity, how are you using yours?

I’ve heard it said that the worst use of imagination is worrying up a negative possible outcomes. Creativity takes many forms, and follows where your focus and energy goes during the day.

How often are these uplifting thoughts and pursuits interrupted with thoughts of doubt or possibilities that do not benefit our current mood, or future moods. Are we being safe by being aware? Or is this leading to more harm than good?

How about the flip side of the coin.. Are you allocating enough of your time and energy into rejuvenating uplifting pursuits? What do those look like for you?

What does a uplifting pursuit feel like for you? Do you have an image in your mind…? GOOD!

Keep it there, and expand.

Our energy is matching what we anticipate as our mood follows the storylines we perceive to be true.

If we use our energy to anticipate and envision the best possible outcome, your idea of the best possible outcome may not happen – and the truth is, if you can be present and grateful for all that is in the here and now moments, reality can turn out even better when we do the inner work.

Our creativity, energy (Emotions = Energy in Motion), reactions, time and space is something that we have access to at all times of the waking day and sleeping night. When we work with our inner world, and do the work, our outer world starts to reflect it. Everyone you meet is either a reflection of a repeated cycle or a guide towards a new start.

Get into the habit of asking yourself: Does this support the life I am trying to create.

Curious about how holistic health coaching can support you and the life you are trying to create? Fill out a Health History Form or schedule a a free 20 minute consultation session for an interview to see if this program would be the right fit for where you are at in your wellness journey and to answer any additional questions that you may have.

Summer is Here!

And Leaf Best 4 Last is excited for the sunshine and high vibrations this season is bringing along with it. When things get busy, it is important to plan in time for the activities that refill and bring your child-like versions to play. (Especially if you are a parent! Think matching your child’s creative imagination for an afternoon of outdoor bliss.)

It is worth noting, personal activities such as cleaning your space and grocery shopping too will need room in your schedule. Ensure time for each activity and prioritize your commitments to yourself, so that you may honor and enjoy your presentences while completing each activity. Perhaps try out a new market you’ve been interested in or swap an afternoon indoors for a walk in the nearest wildlife.

When you are fueling up yourself or the kiddos this season, think intuitive eating! What is in season? What contains extra water and will leave high energy fueled kiddos? We will be introducing “Make Fruit Fun” to our programs in the near future. Stay tuned to learn more soon!

Family food prep can be a fun group activity, with understanding of foods and how it interacts with our bodies and digestion (digestion = mood!) intuitive eating and snacks can result in major improvements to a family’s routine! Wishing you a fun and fueled summer

©2020 Leaf Best 4 Last LLC

What is Most Important to Buy Organic?

Common Question, here are a few answers!

The First Answer: The most important food for you to purchase organic is the natural foods you are purchasing and eating most of.

The Second Answer: Based on the ‘Dirty Dozen List’ pesticide exposure is highest leaving the highest levels of pesticide residues on these 12 non-organic fruits and vegetables.

The 2021 Dirty Dozen List Included:

©2020 Leaf Best 4 Last LLC. All Rights Reserved


2-3 essential fatty acids12 essential Amino Acids
Omega 3
Omega 6
Omega 9
Vitamin A
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B12 (Cobalamin)
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Flavonoids and Bioflavonoids
Folic Acid
16 essential vitamins 60 essential Minerals

Not All Supplements Are Created the Same.. so what makes Youngevity Supplements so special?

Youngevity produces Plant Derived Holistic Supplements that contain 90 Essential Nutrients Packs that combine: 60 essential Minerals, 12 essential Amino Acids, 16 essential vitamins & 2-3 essential fatty acids

By taking this Healthy Body Start Pak you are receiving your full daily intake of all minerals, amino acids, vitamins and fatty acids for the day.

This paired along with the repairing of the gut to maximize absorption has lead to HUGE health successes from all over the world. After just 90 days, people have confirmed that they feel better than they have in years.

Dr. Joel Wallach, BS, DVM, ND, is a pioneer in bio-chemical research with more than 50 years of experience. Dr. Wallach is a Champion of Health Freedom and access to truthful healthy information. Through his extensive research, he has discovered the first case of naturally occurring Cystic Fibrosis in a non-human, discovered we all need 90 essential nutrients to achieve Optimal Health.

To Check Out Dr. JD Wallach’s Published Work Please Visit: www.drjwallach.com.

His Foundational work is memorialized in the book Diseases of Exotic Animals which is recommended by the Smithsonian Institute for Zoos and Professional Aquariums to this day. He has also achieved multiple FDA Authorized Health Claims to the benefit of the General Public. Publicly listed global company in business over 20 years.

Diverse products – all sharing a common goal of helping you live a healthy, balanced and more joyful life. Youngevity also insists on the highest quality when it comes to raw ingredients and manufacturing practices. Extensive product selection that’s both environmentally and health-conscious.

Read what other’s are saying after taking the 90 Essential nutrients for 90 + days:


We’re solving today’s issues. Diverse products – all sharing a common goal of helping you live a healthy, balanced and more joyful life.

We also insist on the highest quality when it comes to raw ingredients and manufacturing practices.


Avocados are a great source of vitamins C, E, K, and B-6, they also provide tons of omega-3 fatty acids, which fight inflammation!

If you’re not already a fan of avocado toast, give it a try! Just use a fork to press slices of avocado into a toasted slice of your favorite bread and top with hot sauce, salt, and lime juice, a fried egg, or anything else you think is yummy!

Avocado can also provide a creamy texture for smoothies and a great base for creamy salad dressings.

If you’re feeling really fancy, try whipping up some avocado fries! They deliver the perfect mix of crunch and cream and make for a delicious snack: https://bit.ly/2DZ29YE