Holistic Health Coaching with Valerie
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Holistic solutions for a healthier you
Empower Your Wellness Journey with a
Certified Health and Cancer Coach
I work with individuals to understand their health concerns and goals, supporting them in lifestyle transformation. For those undergoing medical treatment, my recommendations are grounded in the guidelines set by their medical team, with a strong emphasis on diet and nutrition as part of a comprehensive support approach
Together we will:
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Optimize Your Nutrition – Learn how to nourish your body with healing, anti-inflammatory foods tailored to your needs.
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Create a Sustainable Wellness Plan – Develop lasting habits that support long-term health and healing.
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Strengthen Your Immune System – Implement lifestyle and dietary strategies to boost immune function.
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Manage Stress & Emotional Well-Being – Incorporate mindfulness and relaxation techniques.
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Enhance Detoxification – Support your body’s natural detox processes for improved vitality and resilience.
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Navigate Your Healing Journey with Confidence - Receive expert guidance and compassionate support every step of the way.
A no-obligation call to learn about my coaching services and explore how I can support you.
Your journey to better health starts with a comprehensive 90-minute initial evaluation.
This program is for those seeking targeted support to complement their existing health practices.
A focused, coaching program designed for those who have begun diet and lifestyle changes.
Below are examples of programs I offer, but since everyone’s needs are unique, each program is customized to support your individual health journey.
About Me
Valerie Mesch is a Certified Health Coach, Certified Holistic Cancer Coach, and a 14-year breast cancer survivor. Her personal journey and professional training have shaped a unique, integrative approach to supporting cancer patients. She holds certifications from BeatCancer.org and the Institute for Integrative Nutrition (IIN) and, has extensive culinary training from renowned institutions, including The Ritz Escoffier, Rouxbe Cooking School, Forks Over Knives Cooking School, and The Cancer-Fighting Kitchen with Rebecca Katz, along with various European cooking schools from more than 10 years of living abroad. With over a decade of experience in health coaching, nutritional education, and culinary expertise, Valerie specializes in practical lifestyle changes, personalized nutrition strategies, and emotional resilience to complement both conventional and naturopathic treatments.
Additionally, for the past four and a half years, she has worked part-time in the supplement department for Sprouts Farmers Market. This experience has provided her with invaluable insight into the expansive supplement industry, along with access to the latest marketing data and, more importantly, ongoing education.
Passionate about empowering individuals, Valerie helps clients take charge of their health through education, support, and sustainable wellness strategies.
Recipes and Cooking
Deliciously Healthy: A New Take on Your Favorite Foods
One of the biggest challenges in embracing a healthier lifestyle is letting go of the foods we’ve loved for years—comforting childhood dishes or favorite cuisines that may not support our well-being. Saying goodbye to them forever can feel impossible. But what if you didn’t have to?
For the last 20 years, I’ve been transforming recipes to fit a healthier lifestyle—removing gluten and refined sugar, swapping in plant-based proteins, and eliminating ingredients that don’t serve our health. My passion for better eating even led me to publish my own cookbook! My approach isn’t about deprivation; it’s about "crowding out"* unhealthy elements by introducing delicious, nourishing alternatives.
On my site, you’ll find some of my favorite recipes, all thoughtfully modified to maintain their original flavors while supporting your health. Let’s make the transition to a healthier you, one satisfying bite at a time!
Do you have beloved recipes that don’t quite fit into your new lifestyle? You don’t have to give them up!
I can help you modify your favorite dishes, transforming them into healthier versions without sacrificing taste or satisfaction. Whether it’s a cherished family recipe or a go-to comfort food, small ingredient swaps and thoughtful adjustments can make all the difference. Let’s reinvent your favorites together so you can enjoy the meals you love while nourishing your body and supporting your health goals.
*The Institute of Integrative Nutrition teaches that "crowding out"—focusing on adding more nutrient-dense foods rather than forbidding others—leads to a more successful and sustainable dietary transformation.
Clean Living Essentials
Essential Oils and Their Anti-Cancer Benefits
Essential oils, derived from plants, have been used for centuries for their therapeutic properties. Modern research suggests that certain essential oils possess powerful anti-cancer benefits, including anti-inflammatory, antioxidant, and immune-boosting effects. Oils like frankincense, myrrh, lavender, and turmeric contain bioactive compounds that may help inhibit cancer cell growth, support detoxification, and promote overall well-being. While not a replacement for conventional treatments, essential oils can be a valuable part of a holistic approach to cancer care, supporting both physical and emotional healing. The American Journal of Cancer Research published a systematic review of more than a hundred essential oils from different plant species, saying “ several studies have thus shown that essential oils …..could be active against various cancer cells.”
There are three ways to use essential oils; take them orally, use them topically, and via aromatherapy (or inhaling). I can teach you easy, practical ways to incorporate these therapeutic remedies into your daily routines.
Non-Toxic Basic Cleaning Solution
2 1/2 cups distilled white vinegar
1 1/4 cups water
3 Tbsp dawn dish soap
40 drops lemon or orange essential oil. I also like the balsam fir or pine essences.
You can use any essential oil that you like. The citrus oils work well to dissolve grease, and all oils have an anti-bacterial action.
Mix this in a 32 oz glass bottle. An empty juice bottle works well and then fill a spray bottle to keep on the sink.